Living Simply Healthy

Chicken Cilantro Stuffed Mushrooms

1 serving; per serving: 1 lean, 3 greens, and 2.5 condiments

Ingredients:

4 oz cooked chicken, cut into cubes or shredded
2 oz cheese, cheddar, reduced fat, shredded
1 1/2 cups whole white mushrooms, stems removed
1/4 tsp salt
1/8 tsp pepper
1 Tbsp low-fat cream cheese
1/4 c Cilantro

Directions:
Preheat oven to 350F. Arrange mushroom caps on baking sheet. Add remaining ingredients to a food processor and pulse until well combined. Generously spoon mixture into mushroom caps. Enjoy any leftover mixture! Pop into the oven and bake between 15 to 20 minutes until the mixture is just beginning to brown on top.

Enjoy the whole pan of 'em!

Fire Cracker Shrimp

Ingredients:
11.2 ounces raw, peeled shrimp - should yield 7 oz cooked (1 Leanest)
2 tbsp Walden Farms Apricot Preserves (2 Condiments)
1 tsp lite soy sauce (1/3 Condiment)
1/2 tsp sriracha sauce (1/2 Condiment)
1 tsp sesame oil (1 Healthy Fat)

Directions:
Place apricot preserves in a small bowl and microwave for 20 seconds until partially melted.
Add soy sauce, sriracha sauce, and oil to the melted apricot preserves; stirring until combined.
Thread shrimp on a metal or soaked wooden skewer.
Brush sauce on both sides of shrimp. (I let the shrimp marinate in the sauce for about an hour in the fridge before grilling).
Grill, uncovered, over medium heat for 2 to 3 minutes on each side.

1 Serving with: 1 Leanest (7 oz of cooked shrimp), 3 Condiments, and 1 Healthy Fat (need 1 more Healthy Fat) per serving

Korean Beef Bowls🍜

Makes 4 servings

Ingredients:
42 oz raw 95 to 97% ground turkey or beef ~Yields 24 oz cooked (4 Leaners)
4 tsp sesame oil (4 Healthy Fats)
1 tsp ground ginger (2 Condiments)
1 tsp garlic powder (2 Condiments)
1 tsp onion powder (2 Condiments)
1/4 cup lite soy sauce (4 Condiments)
1 packet stevia (1 Condiment)
1/2 tsp crushed red pepper flakes (1 Condiment)
6 cups (21.12 oz) fresh cauliflower rice (12 Greens)

Directions:
Combine sesame oil, ground ginger, garlic powder, onion powder, soy sauce, stevia and crushed red pepper flakes in a small bowl.
Use a whisk to mix thoroughly.
Brown ground turkey or beef over medium high heat. Drain meat and return to pan.
Add sauce mixture to cooked meat. Cook for a few more minutes stirring until the sauce is well blended with the meat.

Serve 6 ounces of cooked meat with 1 1/2 cups cauliflower rice per serving.

4 Servings with 1 Leaner Lean (6 ounces cooked), 3 Greens, 3 Condiments, and 1 Healthy Fat per Serving

Cheesy Cauliflower Tater Tots

Ingredients:
4 cups (14.08 oz) cauliflower florets (8 greens)
2 tbsp heavy cream (2 condiments)
2 tbsp butter (4 healthy fat)
1/2 cup (2 oz) shredded low-fat sharp cheddar cheese (1/2 lean)
7 egg whites (1/2 leanest)
½ tsp pepper (1 condiment)
¼ tsp salt (1 condiment)
10 sprays of non-stick spray (1 condiment)

Directions:
Clean and trim the cauliflower, adding the florets to a microwave-safe bowl. Add the cream and butter to the bowl. Microwave for 5 minutes. Add the cauliflower and cheese to a magic bullet or food processor and blend until still chunky – kind of like a cooked oatmeal consistency. Season with salt and pepper. Chill for the last half hour. Whip the egg whites to a stiff peak. Fold 1/3 of the egg whites into the cauliflower mixture to lighten it up. Then fold the cauliflower mixture into the rest of the egg whites and gently mix until combined. For best results, chill for another half hour or they won’t hold their shape well. Fit a pastry bag with a round or star tube with about ¾ inch opening. Spray the inside of the bag with nonstick spray. Gently squeeze out 1-inch sections onto a greased cookie sheet, cutting with a butter knife as you go. When finished, bake in a 375-degree oven for 10-12 minutes or longer until puffed and slightly browned. Remove from the oven and serve.

Makes 4 servings; Per serving: 1/4 protein, 2 vegetables, 1 ¼ condiments, 1 healthy fat

Breakfast or anytime!! So yummy!!

Stuffed Breakfast Bell Peppers 🫑

INGREDIENTS:

2 bell peppers
1 3/4 teaspoons Kosher salt
2 teaspoons freshly ground black pepper
1 cup shredded mozzarella cheese
½ cup finely chopped chives
4 large eggs
4 strips cooked turkey bacon
½ cup shredded cheddar cheese

PREPARATION:

Preheat oven to 350°F.
On a cutting board, split the bell peppers in half from stem to base. Cut out the stem and the seeds. Transfer halved peppers to a baking tray, cavity side up. Sprinkle each half with salt and pepper. Bake for 15-20 minutes, until peppers are slightly soft.
Sprinkle the mozzarella and half of the chives evenly among the four pepper halves. Crack eggs into the center of each pepper. Sprinkle the salt, pepper, bacon, cheddar, and remaining chives on top of the eggs. Bake for 15-20 minutes, until egg whites are set. Serve!

Makes 4; Per serving: 0.80 protein, 1 vegetable, and
3 condiments

Baked Cinnamon Jicama (Apples)

Ingredients:
3 cups (13.74 oz) jicama peeled and cubed, smaller cubes better, or sliced thin (6 Greens)
3 tbsp light Land O' Lakes Butter with Canola Oil, melted (3 Healthy Fats)
1/4 tsp apple pie spice (1/2 Condiment)
1/4 tsp ground cinnamon (1/2 Condiment)
3 packets stevia in the raw (3 Condiments)

Optional Toppings:
2 tbsp Walden Farms caramel syrup (1 Condiment)
2 tbsp Fat Free Reddi Whip (1 Condiment)

Directions:
Preheat oven to 350 degrees. Line a cookie sheet or baking pan with non-stick foil.

Mix jicama with melted butter in a medium sized bowl. Add cinnamon, apple pie spice, and stevia stirring until combined. Pour onto a foil lined pan. Cover with foil. Bake for 20 minutes. Uncover and bake an additional 15 minutes.

The jicama will not get completely soft when baking. Expect to have a slight crisp center when eating and a slightly sweetened taste. Enjoy!

3 (1 cup) servings: Per Serving: 2 Greens, 2 Condiments and 1 Healthy Fat

Tex Mex Shredded Beef
🥩🥘🥩🥘🥩🥘🥩🥘🥩🥘🥩🥘🥩

Ingredients:
3 1/2 pounds chuck roast
1 tsp salt
1 tsp ground black pepper
2 cups beef broth
1 (14.5 oz) fire-roasted diced tomatoes with garlic
1/4 cup green chilies, canned
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp smoked paprika or regular paprika
1 tbsp ground cumin
1 tsp chili powder
Optional garnish: cilantro or green onions

Directions:
Season beef with salt and pepper.
Pour broth, tomatoes, and chilies over beef.
Stir in onion powder, garlic powder, smoked paprika, and cumin.

Slow cooker: Cover and cook on LOW for 8 hours.
Instant pot: seal and cook for 1 hour.

Shred beef with a fork. Do not discard liquid.
Stir beef with liquid.
It will be kind of soupy, but it goes well with mashed cauliflower or cauliflower rice.
Divide into 8 one cup portions and garnish.

8 Servings (about 1 cup each) with 1 Lean (5 ounces), 1/2 Green, and 2 Condiments per Serving

YUMMY WEDGE SALAD

1 serving; Each serving provides: 1 lean, 3 greens,
3 condiments

Blue Cheese dressing recipe:

6.4 oz. 2 % cottage cheese (4/5 leaner)

4 Tablespoons low fat Blue cheese crumbles or 3 Tablespoon regular Blue cheese crumbles (3 condiments)

Put in blender and mix good till smooth and creamy.

Add a little water if needed to thin out a bit.

Set aside.

Ingredients & Directions:

1 oz low sodium turkey bacon (1/5 lean)

2 cups (5.08 oz) crisp iceberg lettuce

1/2 cup (2.63 oz) cherry tomatoes

Cut 2.5 oz strips low sodium turkey bacon into crumble size and cook in frying pan till done.

Weight out your iceberg lettuce with the vegetable conversion chart to equal 5.08oz = 2 greens.

Cherry tomatoes: 2.63 oz = 1 green

Assemble on your plate. Iceberg wedge; pour dressing over top then add your bacon crumbles.

Cauliflower Grilled Cheese

Makes 4 servings; Per serving: 1 ounce protein | 1 vegetable | 3 condiments | 2 healthy fats

Ingredients:
2 cups grated cauliflower
1 egg
¼ cup of almond flour
1 tsp salt
¼ tsp pepper
2 Tbsp butter
4 teaspoons light olive oil
3 ounces low fat cheese

Directions:
Mix together cauliflower, egg, almond flour, salt and pepper until combined.
In a heavy saucepan, heat 1 tablespoon of butter and 1 tsp of olive oil over medium-low heat. To test if the oil/butter mixture is hot enough, drop a small piece of the cauliflower mixture into the pan and if bubbles form around the edges, the oil is ready.
Carefully place two ¼ cup-sized scoops of the cauliflower mixture in the pan and cook for two minutes, until the pancakes are browning on the bottom.
Flip the pancake over carefully with a spatula and place the cheese so it is equally divided on one pancake. Cook for one more minute then place the second pancake on top of the cheese and press down. Cook for 30 seconds then flip over the grilled cheese pancake sandwich, press down and cook for 30 more seconds.
Place the hot grilled cheese pancake on the paper towels to drain then repeat this process

Cauliflower Lasagna

Ingredients:
4 cups (17.52 oz) cooked cauliflower, grated or shredded in the food processor (8 Greens)
3 1/2 cups (14 oz) shredded low-fat mozzarella (3 1/2 lean)
1 cup (8.6 oz) eggbeaters (1/2 lean)
1 1/2 cups (12 oz) low-fat cottage cheese (1 leaner)
6 Tbsp parmesan cheese (6 condiments)
1/4 tsp salt (1 condiment)
14 oz 99% lean ground turkey (2 leanest)
3 1/4 cups no sugar added, low-carb spaghetti sauce (or no sugar, no salt tomato sauce) Rao’s Marinara is a good brand (13 greens)

Directions
1) Pre-heat oven to 350 degrees and spray 9x13 casserole dish with non-stick spray. In a medium bowl, mix cauliflower, eggbeaters and half the mozzarella. In another small bowl, mix the cottage cheese and parmesan cheese (if using).
2) Spread half the spaghetti/tomato sauce in the bottom of the casserole dish. Spread half of the cauliflower mixture over the sauce. Spread half of the cottage cheese mixture over the cauliflower mixture. Spread half the ground turkey over the cottage cheese. Repeat with remaining ingredients. Spread remaining mozzarella over top of lasagna.
3) Bake for 45-55 minutes, then allow to cool for 15 minutes before cutting and serving.

Makes 7 servings
Per serving: 1 Leaner protein, 3 vegetables, and 1 condiment

Steamed White Fish Street Tacos

Makes 2 Servings. Per serving: 1 leanest, 3 greens, 2 healthy fats, and 3 condiments

Ingredients:
1 pound raw cod filets
1/2 tsp garlic powder
1/2 tsp salt, divided
1/2 cup diced tomato
2 TBSP chopped red onion
1/2 jalapeño pepper, chopped
2 TBSP chopped fresh cilantro
1 TBSP lime juice
6 large lettuce leaves
6 ounce avocado, sliced

Directions:
1. Season cod with garlic powder and 1/4 tsp salt. Steam fish 5-10 mins. Flake the fish with your fingers or a fork removing any bones.
2. Meanwhile prepare pico de gallo. In a small bowl combine tomato, red onion, jalapeño, cilantro, lime juice and other 1/4 tsp salt.
3. To prepare tacos top lettuce leaves with fish, avocado and pico.

Mmmm 😋
Cheesy Zucchini Hasselback Pizza’s

INGREDIENTS:
1 medium zucchini squash’s (2 greens)
1/4 cup low carb marinara sauce (less than 5 carbs per serving) (1 green)
3.2 oz part-skim mozzarella cheese (4/5 lean)
1 oz sliced turkey pepperoni (1/5 lean)
1/8-1/4 tsp red pepper flakes
• Parsley to garnish (optional)
• Parmesan to garnish (optional)

NOTE:
For this recipe you can use sliced cheese or grated cheese. Both work great, but I find using slices the easiest. You can purchase deli-sliced mozzarella & cut each square into quarters. Depending on the size of your zucchini, the amount of cheese & pepperoni may vary just a smidgen.

SERVING SUGGESTION:
I've included the measurements per zucchini. Double, triple, or quadruple the recipe as needed & make as much or as few as you'd like!

DIRECTIONS:
1. Preheat oven to 425°. 
2. Wash & dry your zucchini, slice off the ends.
3. Line up a chopstick on both sides of the squash & slice until you hit the stick.
4. Start at one end & keep slicing into discs (without cutting all the way through the squash) until you've reached the other end. Repeat for remaining squash. If you're making extra.
5. Slice each zucchini in half for easy-to-stuff portions.
6. Line a baking sheet with foil, then arrange your squash on top.
7. Next, divide sauce evenly, stuff cheese & turkey pepperoni between each tasty little zucchini disc, alternating each for cheesy pepperoni pizza deliciousness in every bite!
8. Season with red pepper flakes and top with another sheet of foil.
9. Pinch + fold along the sides to make a foil pouch.
10. The foil pouch will not only help the zucchini cook quicker by steaming the squash, but will also keep the cheese melty and prevent it from browning.
11. Bake for 15 minutes.
12. NOTE: Bake a little bit longer for softer zucchini (I like mine al-dente).
13. Allow to rest/steam covered in foil for an additional 5 minutes ---> this was my perfect idea of al-dente. They were tender yet still firm - no soggy zucchini here! If you find you'd like yours softer, pop it back in the oven for 10 minutes to soften further.

Makes 1 Serving: 1 Lean, 3 Greens, and 1 Condiment

𝐂𝐔𝐂𝐔𝐌𝐁𝐄𝐑 𝐂𝐀𝐏𝐑𝐄𝐒𝐄 𝐒𝐀𝐋𝐀𝐃🌿🍅🥒

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦
•2 tbsp olive oil
•1 tbsp balsamic
•1 tbsp oregano
•1 tbsp basil
•1/4 tsp salt
•1/2 tsp pepper
•1 cup cucumber sliced thin
•1/2 cup cherry tomatoes halved
•1 1/2 oz part-skim mozzarella balls (1/3 lean)

𝗗𝗜𝗥𝗘𝗖𝗧𝗜𝗢𝗡𝗦
In a small bowl, mix together olive oil, balsamic vinegar, dried oregano, dried basil, salt, pepper, and set aside.

Peel washed cucumber, slice thin, and then dice. Add to a medium sized bowl.

Quarter washed cherry tomatoes and add to bowl with cucumber.

Slice mozzarella into bite sized pieces (or use pearl sized mozzarella balls) - add to bowl.

Pour dressing (step 1) over vegetables and cheese, mix well.

Allow to sit for at least 10 minutes before serving.

Makes 1 serving:
1/3 Lean | 3 Green | 1 Healthy Fat

Chicken 🐔 Parmesan Meatballs 🧆

Ingredients:
1 lb 93% ground chicken
1/2 cup grated Parmesan cheese
1/2 garlic salt
1/2 tsp Italian seasoning
1/4 tsp onion powder
3/4 cup reduced-fat mozzarella cheese, divided
1 1/2 cups great value Italian diced tomato, divided

Instructions:
Preheat oven to 350°
Lightly spray 13x9" baking dish with cooking spray
Blend diced tomatoes in a blender to resemble tomato sauce.

Combine chicken, parmesan, and spices
Add 1.5oz of mozzarella. Add 3 tbsp of tomato sauce to the ground chicken mixture until completely combined.

Form into meatballs and place in prepared baking dish. Bake 25 minutes

Spread remaining tomato sauce over meatballs and sprinkle with remaining mozzarella
Broil until cheese is melted
Divide into 3 servings

Enjoy!

Unstuffed Cabbage Roll Soup

Ingredients:
35 ounces raw 93% lean ground beef ~ 25 ounces cooked (5 Leans)
1/4 cup onion, chopped (4 Condiments)
1/2 tsp garlic powder (1 Condiment)
1/2 tsp salt (2 Condiments)
1/2 tsp black pepper (1 Condiment)
2 cans 5gms carbs diced tomatoes (14.5 ounces each) (7 Greens)
1 tbsp A1 steak sauce (3 Condiments)
4 cups beef broth (4 Condiments)
4 cups cabbage sliced into strips (8 Greens)

Directions:
In a large pot over medium high heat, cook ground beef and onion until brown, about 5 to 7 minutes. Drain the grease.
Add garlic powder, salt, pepper, tomatoes, steak sauce, beef broth and cabbage to the pot. Bring to a boil. Cover the pot and reduce heat. Simmer until cabbage is tender, about 30 minutes. Divide into 5 equal portions.

Makes 5 Servings
Each serving provides: 1 Lean, 3 Greens, and 3 Condiments

🦀🦀🦀💜Crab Cakes 💜🦀🦀🦀

3 servings; per serving: 1 leaner, 3 condiments, and
1 healthy fat

Ingredients:
14 oz crabmeat
3 eggs
1 Tbsp parsley
2 tsp Dijon mustard
2 tsp lemon juice
1 ½ Tbsp almond flour
¾ tsp old bay – Maryland-style crab seasoning
1 Tbsp light mayonnaise
½ tsp Worcestershire sauce
2 tsp olive oil for frying

Directions:
Preheat oven broiler. Mix together crabmeat, parsley, almond flour, and crab seasoning. Beat together egg, mayonnaise, Worcestershire sauce, mustard, and lemon juice. Form into patties and place on a lightly greaser broiler pan or baking sheet.
Broil for 10-15 minutes, until lightly brown

Grilled Chicken Bruschetta 🍅🌱

Ingredients:
1 tbsp chopped red onion (1 condiment)
2 tsp extra virgin oil (2 healthy fats)
2 tsp balsamic vinegar (2 condiments)
¼ tsp kosher salt, divided (1 condiment)
¼ tsp black pepper, divided (½ condiment)
1 cup (6.34 oz) red ripe tomatoes (2 greens)
1 tsp garlic minced (1 condiment)
¼ cup fresh basil leaves, chopped (½ condiment)
2 (4.5 oz) cooked chicken breasts (leaner)
4 oz sliced part-skim mozzarella cheese (leaner)

Directions:
Combine onion, olive oil, balsamic, 1/8 tsp kosher salt and 1/8 tsp pepper. Set aside a few minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil and the onion-balsamic combo. Set aside and let it sit at least 10 minutes or overnight.
Preheat grill to medium-high. Season chicken with 1/8 tsp kosher salt and 1/8 tsp pepper. Grill the chicken, top each with 2 oz. part-skim mozzarella cheese and melt. Set chicken aside on a platter and top with bruschetta and serve.

Makes 2 servings; Per Serving: 1 leaner | 1 healthy fat | 1 green | 3 condiments
***Be sure to add 2 greens if you’re on one of my programs!

Rueben Wraps with Russian Dips

2 Servings; per serving: 1 Lean, 2 Greens, 3 Condiments and 1 snack

Ingredients:
~Cook Corn Beef in a Crock-Pot or oven. ~Measure out 7.5 ounces cooked meat (3.75 oz per serving) (1 1/2 lean)
~2 cups (4.92 oz) Cabbage leaves, set aside. (4 greens)
~2 oz Reduced fat swiss cheese (1/2 lean)
~For "Sauerkraut"
1/4 cup cider vinegar (1 Condiment)
1/2 cup water
1/4 teaspoon caraway seed (1/2 Condiment)
1/2 teaspoon mustard seed (1/2 Condiment)
1/4 teaspoon allspice (1/2 Condiment)
1/4 teaspoon coriander seed (1/4 Condiment)
1/8 teaspoon fresh grated ginger (1/8 Condiment)
1/4 teaspoon bay leaves, crushed (1/8 Condiment)
1/2 teaspoon dill w**d (1/2 Condiment)
1/4 teaspoon cinnamon (1/2 Condiment)

Directions:
~In a large saucepan combine ingredients plus ½ cup water from Crock-Pot CornBeef. Bring to a boil. Reduce heat and add 2 cup thinly shredded cabbage (4 Green) into the saucepan, cooking until tender.
~Strain shredded cabbage of extra water. (*I use the Kraut liquid to make extra and store it for use later in the week or freeze it. Don't forget to label!)
To assemble Wraps:
~Place 4 blanched Cabbage leaves on 2 separate plates. Add 2 oz beef to each leaf. Top each with ½ oz reduced fat Swiss cheese (2 oz total). Next, add ½ cup "kraut" and pickle slices.
~Serve with Russian Dip (walden farms brand is good!!!) or spread inside wrap
~Roll or Wrap and enjoy!

Shrimp Boil with Vegetables

Makes 4 servings (1 Leanest, 2 Healthy Fats, 3 Green, 2 Condiments per serving).

Ingredients:
2½ cups diced tomatoes
½ cup sliced scallions, divided
2 cloves garlic
6 cups water, divided
2½ tbsp olive oil
1½ cups diced chayote squash
1½ cups diced zucchini
¾ tsp salt
2¼ lbs. medium-sized peeled, raw shrimp
2 cubes shrimp bouillon
½ cup fresh cilantro leaves
4 lime wedges

Directions:
1. Place the tomatoes, ¼ cup scallions, garlic and a ½ cup water in a blender and puree.
2. Heat a large stockpot over medium-high heat with oil and add the chayote squash, zucchini, and salt; stir.
3. Add the shrimp and stir-fry for 1 to 2 minutes.
4. Pour the tomato-onion mixture into the pan with the remaining water and stir to combine.
5. Add the bouillon and stir.
6. Bring to a boil, reduce heat, and cover; let simmer for 15 minutes.
7. Add the cilantro and remaining ¼ cup of scallions and allow to simmer for another 10 minutes.
8. Divide boil evenly into soup bowls (about 1½ cups per serving), and serve with lime wedges.

Who needs taco Tuesday? This is a great healthy substitute!

Mexican Style Mocaroni and Cheese

Ingredients:
7.5 oz cooked 93% lean ground beef, fat drained (1 1/2 Leans)
1 1/2 tsp low sodium taco seasoning mix (3 Condiments)
5 cups cooked cauliflower, cut into small florets (10 Greens)
1/2 cup chopped green chilies (1 Green)
1/2 cup green or red peppers, diced (1 Green)
2 tbsp jalapenos, chopped (2 Condiments)

For the sauce:
1 cup unsweetened cashew milk (1 Condiment)
3 tbsp reduced fat cream cheese (3 Condiments)
1 tsp dijon mustard (1 Condiment)
1 1/2 tbsp Kraft parmesan cheese, grated (1 1/2 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
1 1/2 cups shredded reduced fat Mexican or sharp cheddar cheese (1 1/2 Leans)

Topping:
1 cup shredded reduced fat Mexican or sharp cheddar cheese (1 Lean)

Directions:
Preheat oven to 375 degrees. Spray a 9 inch square casserole dish lightly with cooking spray.
Combine cooked ground beef with taco seasoning mix and 1/4 cup water in a small skillet. Heat over medium high heat. Cook until sauce thickens, about 4 to 5 minutes stirring occasionally.
In a large bowl, combine seasoned ground beef, cauliflower pieces, green chilies, green or red peppers and jalapenos. Set aside.
Pour cashew milk into a medium sized sauce pan over medium-low heat. Add the cream cheese, dijon mustard, parmesan cheese, and garlic powder. Stir until combined and cream cheese is melted. Add 1 1/2 cups cheese. Continue cooking until cheese is melted and sauce is nice and smooth, about 2 minutes.
Pour the cheese sauce over the cauliflower beef mixture and stir until everything is coated with the cheese sauce. Pour mixture into a prepared dish. Sprinkle 1 cup of cheese over the top. Bake for about 15 minutes or until cheese is melted. Divide into 4 even portions.

4 Servings with 1 Lean, 3 Greens and 3 Condiments per serving

Roasted Red Pepper Pasta w/ Chicken

Ingredients:
•3 (cups) red bell peppers, whole
•2 shallots, whole in peel – you can cook them this way but use two tablespoons of the cooked shallot in the recipe
•2 cloves garlic, whole in peel
•1 cup unsweetened almond milk
•4 tsp olive oil
•3/4 tsp. sea salt
•1/4 tsp. ground black pepper
•1 tbsp. almond flour
•2 Tbs grated parmesan, for garnish
•24 oz baked chicken or shredded chicken

For the “Noodles”:
•1 large spaghetti squash, baked and shredded-looking for 3 cups cooked

Directions:
1. Heat oven to broil.
2. Place the bell peppers and shallots on a baking sheet lined with tin foil or parchment paper.
3. Place the sheet in the oven and roast until charred. Flip over, then continue to roast until all sides have been charred. Remove from oven and let cool.
4. Peel away charred skin, seeds and stems on the red pepper. Set aside.
5. Add the roasted bell peppers, shallots, and garlic to a blender with almond milk, olive oil, sea salt, pepper, almond flour, and blend until smooth.
6. Heat a large skillet over medium high heat. When the skillet is hot, add the sauce and cook for 3-4 minutes, until heated through.
Add the spaghetti squash noodles to the sauce in the skillet and toss. Cook for an additional 1-2min.
7. Add 6 oz baked chicken to each serving to serve. Garnish with chopped basil and a sprinkle of Parmesan.

Makes 4 servings, Per serving: 3 vegetables, 3 condiments, 1 healthy fat, 1 leaner

Cauliflower Bagels

Makes 12 bagels; For one bagel: 2 vegetables and
2 1/3 condiments

Ingredients:
3 pounds cauliflower
¼ cup / 20g almond meal
¼ cup / 20g nutritional yeast
1 ½ tsp. fine sea salt
½ tsp. garlic powder
2 large eggs
1 Tbsp. dried onions or sesame seeds
1 Tbsp. psyllium husk (optional, will make the buns drier)

Directions:
1. Wash and chop cauliflower into chunks. Place in a food processor and blend until as fine as possible (you may need to do this in several batches as the cauliflower won’t process if the machine is too full). Transfer cauliflower to a large mixing bowl. Add the almond meal, nutritional yeast, salt, garlic powder and psyllium husk, if using. Stir very well to combine.
2. Preheat oven to 400°F/200°C.
3. Whisk eggs together in a separate bowl. Add the eggs to the cauliflower mixture and stir until the “dough” is moist and will hold together.
4. Line a baking sheet with parchment paper. Taking baseball-sized amounts of dough, squeeze them into a rough ball shape, then drop them from about 1 foot (30cm) onto the baking sheet (this helps to compact them). To make bagels, simply use your finger to poke a hole in the center and shape the rest with your hands. Sprinkle the tops with the dried onion or sesame seeds and place in the oven. Bake for 20-30 minutes until the buns are golden brown around the edges. Store leftovers in the fridge for 3-4 days.

THAI INSPIRED GROUND TURKEY STIR FRY

Makes 4 servings; Per serving: 1 leaner, 1 Healthy Fat, ¾ Green (still need 2 ¼ servings of Green), 3 Condiments

Stir-Fry Sauce Ingredients:
2 tbsp fresh-squeezed or fresh-frozen lime juice (3 condiments)
1 Tbsp fish sauce (1 condiment)
2 tsp Sriracha Sauce (2 condiments)
1 Tbsp soy sauce (1 condiment)
1 packet Stevia (1 condiment)

Ingredients:
½ cup chopped scallions (1 green)
1/2 cup (2.63 oz) red bell pepper, cut in thin strips (1 green)
1 T + 1 tsp. high smoke point oil (such as avocado oil, peanut oil, or grapeseed oil) (4 healthy fats)
2 cloves garlic, cut in slices (2 condiments)
1 cup chopped basil leaves or Thai basil leaves (2 condiments)
1 1/2 lb. 95 to 97% lean ground turkey

Instructions:
Whisk together the lime juice, fish sauce, Sriracha sauce, soy sauce, and Stevia to make the stir-fry sauce. Chop the scallion and cut bellpepper into strips. Peel and slice garlic.
Heat the wok or large heavy frying pan over high heat for about 1 minute before you add the oil. Then add the 1 tablespoon of oil, heat until it looks shimmery, add the garlic cloves, and cook the garlic just until it's fragrant. When you smell garlic remove the garlic and discard.
Add bell pepper strips to the wok and stir-fry for 1-2 minutes, then toss in scallions for 30 seconds or so, then remove to a bowl. Add the other teaspoon of oil if it seems like you need it, then add the ground turkey and stir-fry 5 minutes, breaking apart with a turner as it cooks. Cook the turkey until any liquid evaporates completely and the turkey is starting to get lightly browned.
Add the vegetables back into the wok, stirring to combine with the meat, and cook about 1 minute. Add the chopped basil and cook about 1 minute more, just until the basil starts to wilt.
Then add the stir-fry sauce and stir to distribute it in the meat/veggie mixture. Cook about 2 minutes more, or until the sauce is mostly absorbed into the meat and the whole dish is hot. Serve right away

HEALTHY COMFORT FOOD, WHAT?! Yes it’s Possible

Cauliflower Mac and Cheese 🧀

Ingredients:
* 3 cups Cauliflower –Steamed and chopped (6 Green)
* 1 cup low fat (3-6 grams fat/oz) shredded Cheddar (1 lean)
* 1 cup low fat (3-6 grams fat/oz) shredded Colby Jack (1 lean)
* 2 Tbsp Half and half (2 condiments)
* 2 Tbsp reduced fat cream cheese (2 condiments)
* 1/4 tsp garlic powder (1 condiment)
* 1/4 tsp onion powder (1/2 condiment)
* 1/4 tsp ground mustard (1/2 condiment)

Directions:
Steam cook Cauliflower florets for 5-6 min prior to making the sauce.

Preheat oven to 350. In a saucepan over medium-low heat, warm the half and half, cream cheese, garlic powder, onion powder, and mustard (feel free to use any combination of spices you like). Whisk until creamy, do not allow to boil. Mix cheese together in bowl. Pour 1 1/2 cups of cheese mixture into the saucepan. Stir until cheese is completely melted. Add cauliflower and gently fold until cauliflower is covered. Place mixture into baking dish and top with remaining shredded cheese. Bake for 20-25 minutes until cheese is browned. (If desired broil for the last 2 minutes of baking time).

2 Servings with 1 Lean, 3 Greens, and 3 Condiments per serving. No healthy fats are required.

Chicken and Mushroom Lettuce Wraps

Ingredients:
Romaine Lettuce 47 grams (1 green)
6 oz cooked chicken (start with 8 oz raw)
1 tsp olive oil or canola oil (1 healthy fat)
Cherry Tomatoes 74.5 grams (1 green)
Portabella mushroom caps-about 1 large
1 garlic clove diced (1 condiment)
Soy sauce reduced sodium or regular (1 condiment)
Salt and pepper to taste

To cook the chicken breast in the pan, allow the breast to sit at room temperature for 20 minutes. Put chicken breast on a cutting board and cover with Saran Wrap. Pound the chicken breast. Don’t just pound down or you may tear the chicken breast meat.
The goal is to make the boneless chicken breast more even so it cooks quickly and more evenly. Don’t pound it into a pancake. Just make it so the breast is even all the way across.

Next, season the chicken breasts with a generous pinch of salt and few cracks of pepper. Pre-heat a cast iron pan over medium-high heat for 2 minutes, add 1 teaspoons of oil, wait 30 seconds so the oil can heat up and add the chicken breast attractive side down. Allow to cook undisturbed for 4 minutes, flip and cook another 3-4 minutes. Remove from pan, allow to rest 3-5 minutes, and then dice for this recipe set aside.

Portabella mushrooms - start out with at least a cup washed and diced portabella mushroom caps. (Rob cleans lit the gills a little bit that I personal preference.) either way cut them the same size. Don’t crowd them in the pan either. Add 1 glove of minced fresh garlic. Cook, without moving, until browned on one side, 3 to 5 minutes. Stir then cook another 3 to 5 minutes or until mostly golden brown on all sides. Season to taste with salt and black pepper. After you cook it measure out 78 grams of mushroom amd mix with diced chicken.
Assemble your lettuce wraps. Drizzle soy sauce (1 tablespoon is 1 condiment)

1 leaner
1 healthy fat
3 greens
2 condiments

Crock Pot Pizza Casserole - great for days you don’t want to turn on your oven!!

Makes 4 servings; Per serving: 1 lean, 3 greens, and
3 condiments

Ingredients:
1 lb uncooked 95-97% lean ground beef
1 tsp garlic powder
3/4 tsp salt
1/4 tsp black pepper
1 tsp dried oregano
1 tsp dried basil
2 cups roughly chopped fresh cauliflower
1/4 cup fresh grated parmesan cheese
2 cups Prego No Sugar Added Marinara Sauce
1 1/2 cups reduced-fat shredded mozzarella cheese
2 oz turkey pepperoni slices cut into fourths, divided

Directions:
Over medium-high heat, cook ground beef in a large skillet. Add garlic powder, salt, & pepper. Drain grease. Remove from heat.
Add oregano, basil, cauliflower, 1 cup parmesan, marinara, & 1 oz of pepperoni to the beef until combined. Pour into a crock pot that has been sprayed lightly w/cooking spray.
Cook on LOW for 4-6 hours.
Top w/mozzarella & remaining pepperoni. Cook for an additional 30 min on HIGH or until cheese has melted.