Processed food holding you back?
Wednesday, May 5, 2021
Monday, May 3, 2021
Lean and Green Recipe - Burrito Bowl
YIELD: 4 SERVINGS
COMPLETE LEAN & GREEN MEAL: 1 LEAN, 3 GREEN, 3 CONDIMENTS
TOTAL TIME: 20 MINUTES
Ingredients
- 3¾ lb. extra-firm tofu, drained
- 2 tbsp taco seasoning or chili powder
- 4 cups chopped leafy lettuce
- 3 cups cauliflower rice, cooked
- 1 cup diced tomatoes
- 1 cup chopped fresh cilantro
Directions
- Using your fingers, crumble the tofu to resemble ground meat.
- Toss the tofu with the taco seasoning or chili powder.
- Heat a nonstick skillet on medium heat and brown the tofu crumbles.
- For each serving, place 1 cup of lettuce, ¾ cup of cooked cauliflower rice, ¼ cup of tomatoes, ¼ cup of cilantro, and 15 ounces of tofu crumbles.
Nutrition Facts: Per serving: 310 calories, 10g fat, 20g carbohydrate, 34g protein
Healthy Habits Newsletter - May 3, 2021
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https://optaviashare.com/p/7d45de43c61efc1bf8c41793e46b77a1/10395667
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| https://optaviashare.com/p/7d45de43c61efc1bf8c41793e46b77a1/10395667 |
Sunday, May 2, 2021
Lean and Green Meal - Scallops and Palmini Pasta
Lean and Green meals don't have to be time consuming or complicated! I make variations of this often with different proteins, and sometimes adjusting the amount of Palmini to allow for a side salad too.
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| Complete Lean and Green - Scallops and Palmini Pasta |
This took me less than 10 minutes to prepare - sautéed scallops (seasoned with pepper) in a cast iron skillet for 3-4 mins per side, and rinsed the palmini angel hair pasta then tossed it in another cast iron skillet while the scallops cooked. I seasoned the palmini with basil and oregano, and 2tsp olive oil, then tossed it all together with the scallops.
73g of palmini pasta (heart of palm) is 1 green. This is three servings (219g) so 3 greens.
7 oz scallops is 1 LEANEST, so I needed two healthy fats (1tsp of olive oil is 1 healthy fat).
Together, it is a complete lean and green (and completely YUMMY!)
Monday, April 26, 2021
Lean and Green Recipe - Sheet Pan Butter Garlic Cod
COMPLETE LEAN & GREEN MEAL: 1 LEANEST, 2 HEALTHY FATS, 3 GREEN, 2 CONDIMENTS
TOTAL TIME: 20 MINUTES
Ingredients
- 4, (9-oz.) raw cod fillets
- ½ tsp each: salt & pepper, divided
- 4 tbsp butter, slightly softened
- 2 garlic cloves, minced
- 3 roma tomatoes, quartered
- 8 Belgian endives, halved
Directions
- Preheat the oven to 375⁰F.
- Line the sheet pan with parchment paper, and spray lightly with cooking spray.
- Season the cod with a ¼ teaspoon of salt and pepper.
- Spread the butter and garlic over the top of each fillet.
- Place the fillets in a single layer on one side of the sheet pan.
- Place the tomatoes and endives on the sheet pan in a separate section from the cod. Season with ¼ teaspoon of salt and pepper.
- Place the sheet pan in the oven and cook for about 15 to 20 minutes, or until cod flakes easily and reaches an internal temperature of 145⁰F.
- For each serving, plate 7 ounces of cooked cod with 3 tomato wedges and 4 endive halves. Drizzle the juice from the pan over the fish.
Nutrition Facts: Per serving: 340 calories, 13g fat, 7g carbohydrate, 47g protein
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