Spaghetti Squash Carbonara

 Ingredients:

• 2 eggs (2/3 Lean)
• 1/8 tsp onion powder (1/4 Condiment)
• 1/4 tsp salt (1 Condiment)
• 1/8 tsp black pepper (1/4 Condiment)
• 2 tbsp grated parmesan cheese (2 Condiments)
• 4 slices Jennie-o low fat turkey bacon, cut into small bite size pieces (2 ounces of protein or 1/3 Leaner)
• 1 tsp minced garlic (1 Condiment)
• 1/4 cup chicken broth (1/4 Condiment)
• 3 cups spaghetti squash, cooked (6 Greens)
• pinch of red pepper flakes
• fresh parsley for garnish

Directions:

1. Whisk eggs, onion powder, salt, pepper and parmesan cheese in a small bowl. Set aside.
2. In a skillet, cook turkey bacon over medium heat until bacon is almost crisp.
3. Add garlic and saute for about a minute.
4. Add chicken broth and saute until liquid is almost evaporated. 
5. Stir in spaghetti squash and toss with the bacon and garlic mixture until heated through.
6. Add the egg mixture to the spaghetti squash and mix well stirring constantly so the eggs stay smooth like a sauce and not scrambled eggs.
7. Remove from heat.
8. Let the eggs continue to cook from the heat of the spaghetti squash.
9. Garnish with red pepper flakes and parsley.

Makes 2 serving

Each serving provides

1/2 Lean, 3 Greens, and 2.5 Condiments

(Add 1/2 Lean more to complete your Lean and Green meal such as 2.5 oz of lean beef, 3 oz of chicken breast or pork or 3.5 oz shrimp)

Calculated with My Fitness Pal:

Calories: 228 ~ Fat: 13 g ~ Carbs: 17 g ~ Protein: 15 g

To cook Spaghetti Squash:

1. Preheat the oven to 400 degrees.
2. Slice the spaghetti squash in half lengthwise.
3. Scoop out the seeds and what I like to call goop.
4. Spray the spaghetti squash with olive oil cooking spray.
5. Place the spaghetti squash cut side down on a baking sheet.
6. Poke a few holes in the skin with a fork.
7. Bake for 30 to 40 minutes, depending on the size of your squash.
8. It is done when it is fork tender but still a little firm. 
9. You do not want to overcook your squash or it will get mushy.
10. When done, flip the squash over on the baking sheet and let cool.
11. Use a fork to scrape along the sides to make spaghetti squash strands.

Buffalo Chicken Salad

 Ingredients:

• 2 cups (94 g) romaine lettuce (2 Greens)
• 1/2 cup (52 g) cucumbers, sliced (1 Green)
• 6 oz cooked chicken breast, cut up  (1 Leaner) *
• 2 tbsp Frank's hot sauce (1 Condiment) **
• 2 tbsp lite ranch or blue cheese dressing (1 Healthy Fat)
• 2 tbsp reduced fat crumbled feta or blue cheese (1 Condiment) ***

Directions:

1. Add lettuce and cucumbers to a large bowl.
2. Combine chicken and hot sauce in a small bowl.
3. Place chicken on lettuce and cucumbers.
4. Drizzle dressing over the salad.
5. Sprinkle feta or blue cheese on top.

Makes 1 Serving

1 Leaner, 3 Greens, 2 Condiments, and 1 Healthy Fat

Calculated with My Fitness Pal using reduced fat feta:

Calories: 354 ~ Fat: 11.2 g ~ Carbs: 13.7 g ~ Protein: 47.7 g

* I used the breast meat from a rotisserie style chicken found in the grocery deli department for convenience.

** Want more hot sauce? You can add up to 2 more tablespoons as an additional condiment.

*** If you can not find reduced fat feta or reduced fat blue cheese, use 1 tbsp of the regular kind as 1 Condiment or 2 tbsp as 2 Condiments.

Shrimp Scampi with Spaghetti Squash

 Ingredients:

• 1 tsp olive oil (1 HF)
• 1 tbsp light butter (1 HF)
• 1 tsp fresh minced garlic (1 Condiment)
• 9 to 10 oz shrimp ~ 7 oz cooked (1 Leanest)
• 1/8 tsp salt (1/2 Condiment)
• 2 tbsp chicken broth
• 2 tsp fresh lemon juice (1 Condiment)
• 1 cup raw baby spinach (1 Green)
• 1 cup (155 g) cooked spaghetti squash (2 Greens)
• 1 tbsp reduced fat parmesan cheese (1/2 Condiment)
• Garnish with fresh parsley, if desired

Directions:

1. Heat olive oil and butter over medium heat until butter is melted. 
2. Add garlic and sauté until fragrant, about 30 seconds. 
3. Add shrimp and salt then sauté for about 1 to 2 min on each side until almost cooked. 
4. Add chicken broth, lemon juice, and spinach to the pan. 
5. Simmer for an additional 2 minutes or until shrimp is cooked through and spinach is wilted. 
6. Serve on top of spaghetti squash. 
7. Top with parmesan cheese and parsley, if desired.

Makes 1 Serving

Each serving provides:

1 Leanest, 2 Healthy Fats, 3 Greens, and 3 Condiments

Calculated with My Fitness Pal:

Calories: 350 ~ Fat: 12.4 g ~ Carbs: 11 g ~ Protein: 50 g

To cook spaghetti squash:

1. Preheat the oven to 400 degrees.

2. Slice the spaghetti squash in half lengthwise.

3. Scoop out the seeds and what I like to call goop.

4. Spray the spaghetti squash with olive oil cooking spray.

5. Place the spaghetti squash cut side down on a baking sheet.

6. Poke a few holes in the skin with a fork.

7. Bake for 30 to 40 minutes, depending on the size of your squash.

8. It is done when it is fork tender, but still a little firm. 

9. When done, flip the squash over on the baking sheet and let cool.

10. Use a fork to scrape along the sides to make spaghetti squash strands.

Chicken Burrito Bowl

 Ingredients:

• 6.5 oz raw chicken breasts, bite size pieces ~ you will need 4.5 oz cooked (3/4 Leaner)
• 1 1/2 tsp taco seasoning ~ 3 g of carbs per 2 tsp (2 1/4 Condiments)
• 1/2 cup sweet bell peppers, chopped (1 Green)
• 1 oz or 1/4 cup reduced fat Mexican style cheese, shredded (1/4 Lean)
• 1/2 cup cauliflower rice, cooked (1 Green)
• 1/2 cup or 23.5 g romaine lettuce, shredded (1/2 Green)
• 1/4 cup or 45 g tomatoes, chopped (1/2 Green)
• 2 tbsp guacamole (1 Healthy Fat)
• 1 tsp lime juice (1/2 Condiment)
• 2 tbsp cilantro, chopped (1/8 Condiment)
• A few fresh sliced jalapenos ~ optional

Directions:

1. In a small bowl add cut up chicken, taco seasoning and 2 tbsp of water stirring until combined. Cover and marinate in the fridge for 30 min to 8 hours or overnight for extra flavor.
2. Spray a non-stick skillet with cooking spray and add peppers.
3. Cook the peppers over medium high heat for about 5 minutes or until peppers are tender. Place peppers in a large bowl.
4. Spray the same skillet with cooking spray and add the chicken. Cook over medium high heat until chicken is no longer pink and cooked thoroughly. Place chicken next to peppers in bowl.
5. Next add cooked cauliflower rice, then lettuce, tomatoes and shredded cheese to the bowl. 
6. Top with guacamole. Then squeeze lime juice over the top and sprinkle cilantro and add a few slices of jalapenos if desired.

Makes 1 Serving

Each serving provides:

1 Lean, 3 Greens, 3 Condiments and 1 Healthy Fat

Calculated with My Fitness Pal:

330 Calories, 15 g Fat, 16 g Carbs, and 37 g Protein

Asian Chicken Salad

 Ingredients:

• 1 cup (47 g) romaine lettuce (1 Green)
• 1/2 cup (35 g) shredded cabbage (1 Green)
• 1/2 cup (74.5 g) sweet red bell pepper, sliced thin (1 Green)
• 6 ounces cooked chicken breasts, chopped ~ I used the breast meat from a rotisserie chicken (1 Leaner)
• 2 tbsp G Hughes orange ginger marinade ~ optional but adds more flavor to the chicken (2 Condiments)
• 2 tbsp G Hughes Asian miso dressing (1 Healthy Fat)
• 1/2 oz sliced almonds (1 Optional Snack)
• Garnish with sliced green onions if desired

Directions:

1. Combine romaine lettuce, shredded cabbage, and red pepper in a large bowl and set aside.

2. Combine chicken with orange ginger marinade and add to salad.

3. Drizzle Asian miso salad dressing on top and gently toss until everything is coated.

4. Garnish with sliced almonds and green onions.

Makes 1 Serving

1 Leaner, 1 Healthy Fat, 3 Greens, 2 Condiments and 1 Optional Snack

Calculated with My Fitness Pal

388 Calories, 19.5 g Fat, 14.7 g Carbs, 41.7 g Protein

Chicken Lettuce Wraps with Avocado Cream Sauce

Ingredients:

14 ounces chicken breasts ~ 10 ounces cooked (1 ⅔ Leaner)

1 ½ tsp taco seasoning (3 Condiments)

Avocado Cilantro Lime Sauce:

½ cup 2% plain Greek yogurt (⅓ Leaner)

3 ounces avocado (2 Healthy Fats)

1 tbsp lime juice (1 ½ Condiments)

½ cup cilantro (½ Condiment)

¼ tsp salt (1 Condiment)

3 to 4 tbsp water

Directions:

Sprinkle taco seasoning on chicken breasts and grill, bake or broil until cooked through. Cut chicken into 1 inch pieces. Set aside.

Place Greek yogurt, avocado, lime juice, cilantro, and salt in a small blender. Blend until smooth. Add 3 to 4 tbsp water to thin out the sauce until desired consistency.

To make this a complete Lean and Green meal, place half the chicken on 1 serving (47 g) of romaine lettuce (1 Green) with half the sauce. Serve with 1 cup (136 g) of roasted mini peppers (2 Greens) per serving.

Makes 2 Servings

Each serving provides

1 Leaner, 1 Healthy Fat, 3 Greens, and 3 Condiments

Jambalaya Soup

Ingredients:

1 tsp olive oil (1 Healthy Fat)

1/4 cup sweet bell pepper ~ any color, chopped (1/2 Green)

1/4 cup celery, chopped (1/2 Green)

1 link of Al Fresco andouille chicken sausage, thinly sliced (1/2 Lean) *

1/2 cup Italian diced tomatoes ~ less than 5 g carbs per serving (1 Green)

1/2 cup cauliflower rice, fresh or frozen (1 Green)

1 cup lower sodium chicken broth (1 Condiment)

1/4 tsp cajun seasoning (1 Condiment)

1/4 tsp paprika (1/2 Condiment)

1/4 tsp dried oregano leaves (1/4 Condiment)

1/4 tsp dried basil (1/8 Condiment)

5 oz raw shrimp, peeled and deveined ~ should yield 3.5 oz cooked (1/2 Leanest)

Directions:

In a medium sized saucepan, heat olive oil over medium high heat. 

Saute peppers and celery until tender for about 4 to 5 min. 

Add the sausage and cook until browned for about 5 more min. 

Add diced tomatoes, cauliflower rice, chicken broth, cajun seasoning, paprika, oregano, basil and shrimp. 

Bring to a boil and then lower the temperature to medium low heat and cook for about 5 more minutes or until shrimp is cooked through and cauliflower rice is tender.

Makes 1 Serving

Each serving provides

1 Lean, 3 Greens, 3 Condiments and 1 Healthy Fat (for shrimp)

*You can also substitute the chicken sausage for 3 oz cooked chicken breast (about 4 oz raw) which counts as 1/2 Leaner. Add an additional 1/2 Healthy Fat.

Broccoli Cheddar Potato Soup

Ingredients:

1 mashed potato fueling (I used sour cream and chives - 1 fueling)

½ cup water

1 white cheddar laughing cow cheese wedge (1 Condiment)

½ cup unsweetened almond milk (½ Condiment)

½ cup chopped broccoli florets (1 Green)

⅓ cup reduced fat sharp cheddar cheese (⅓ Lean)

Directions:

Empty the mashed potato packet in a bowl. Whisk or stir in water. Microwave for 1 ½ minutes.

Stir in laughing cow cheese wedge until melted.

Add almond milk, broccoli, and cheddar cheese stirring until combined

Microwave for an additional minute or until hot.

Makes 1 serving

Each serving provides

1 Fueling, 1 ½ Condiments, 1 Green, and ⅓ Lean

Green Bean Casserole

Ingredients:

1 pound bag frozen whole green beans

Cooking Spray

2 cups mushrooms, chopped

1/4 cup diced yellow onions

1 tsp minced garlic

3/4 cup nonfat plain Greek yogurt

1/4 cup reduced fat sour cream

1 tsp cornstarch

1/2 packet stevia

1/2 tsp salt

1/4 tsp black pepper

1/2 cup reduced fat, shredded cheddar cheese

2 tbsp grated parmesan cheese

Directions:

Preheat oven to 350 degrees.

Microwave green beans according to package directions. Drain any excess water from the green beans.

Lightly spray a medium sized skillet with cooking spray, and heat over medium heat. Add mushrooms, onions, and garlic. Cook until tender, about 5 to 7 minutes. Combine mushroom mixture with green beans in a medium sized bowl. Let cool.

Meanwhile, add Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper to cooled green beans. Toss to coat vegetables evenly with sauce. Add cheddar cheese and stir until combined.

Spread into a lightly greased 9 inch casserole dish. Top with parmesan cheese, and bake until topping is golden brown, about 30 to 35 minutes.

Makes 4 Servings

Each serving provides

1/4 Leaner, 3 Greens, 1/2 Healthy Fat, and 3 Condiments

Serve with 4.5 ounces of turkey as 3/4 Leaner and add 1/2 Healthy Fat

Want to use canned french style green beans? Use 2 (14 ounce) canned green beans plus 1 more serving from a third for a total of 8 Greens. Make sure to drain the green beans well! With 2 cups of mushrooms, you will have a total of 12 Greens with 3 Greens per serving.

Garlic Butter Turkey Meatballs with Lemon Zucchini Noodles

Ingredients:

For Meatballs:

20 oz raw ground 95 to 97% lean ground turkey (2 1/2 Leaner)

1/2 cup reduced fat mozzarella cheese ~ 3 to 6 g fat per oz (1/2 Lean)

1/2 tsp garlic powder (1 Condiment)

1 tsp dried basil (1/2 Condiment)

1/2 tsp dried oregano (1/2 Condiment)

1 chicken bouillon cube, crumbled (1 Condiment)

1/4 tsp salt (1 Condiment)

1/4 tsp black pepper (1/2 Condiment)

1 cup chopped cilantro (1 Condiment) *

1 1/2 tbsp light butter (1 1/2 Healthy Fats)

For Zucchini Noodles:

4 1/2 cups zucchini noodles ~ 810 g cooked weight (9 greens)

1/4 tsp garlic powder (1/2 Condiment)

1 tbsp light butter (1 Healthy fat)

1 tbsp lemon juice (1 1/2 Condiment)

1 tbsp Frank’s hot sauce (1/2 Condiment)

Directions:

In a large bowl, combine ground turkey, mozzarella cheese, 1/2 tsp garlic powder, basil, oregano, crumbled bouillon cube, salt, black pepper and cilantro (save a little for garnishing). Mix well and form 18 meatballs. I divide the meat mixture into 3 equal portions by weighing it out. Then make 6 meatballs out of each portion.

Melt 1 1/2 tablespoons butter in a large skillet over medium-low heat. Cook the meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove meatballs to a plate and set aside.

In the same skillet, melt 1 tablespoon butter. Add lemon juice, hot sauce, and 1/4 tsp garlic powder. Stir in zucchini noodles and cook for 3 to 4 minutes until zucchini is done but still crisp.

Move zucchini aside and add the meatballs back to the skillet and reheat for a minute or two. Garnish with cilantro. Serve immediately. Enjoy!

Makes 3 Servings 

Each serving provides:

1 Leaner, 3 Greens, 3 Condiments and 1 Healthy Fat

6 meatballs with 1 1/2 cups (270 g) zucchini noodles

Want only the meatballs as your Lean? You can choose a different Green but make sure to add 1 Healthy Fat if you are not using the zucchini recipe. For example: add 1 tsp of light butter (1/3 Healthy Fat) to 1 1/2 cups grated cauliflower for 1 serving or 1 tbsp light butter (1 Healthy Fat) to 4 1/2 cups grated cauliflower for 3 servings.

* You can substitute cilantro with fresh parsley, but keep in mind 1/4 cup of parsley is 1 Condiment.

BBQ Ranch Shrimp or Chicken Salad

Ingredients:

9 oz raw shrimp ~ should yield 7 oz cooked (1 Leanest) *

1/2 tsp Mrs Dash garlic and herb seasoning (1 Condiment)

1 cup (42.5 g) spring mix (1 Green)

1/2 cup (52 g) cucumber, sliced (1 Green)

1/2 cup (74.5 g) cherry tomatoes, halved (1 Green)

1.5 oz diced avocado (1 Healthy Fat)

2 tbsp light ranch dressing (1 Healthy Fat)

1 tbsp (16 g) Sweet Baby Ray's no sugar added bbq sauce (2 Condiments) *

Directions:

Spray a nonstick skillet with cooking spray. Add shrimp and season with Mrs dash seasoning. Cook on medium high heat cooking 2 to 3 min on each side until shrimp is pink and cooked through. Set aside and let cool.

In a large bowl, add spring mix, cucumbers, cherry tomatoes, shrimp, and avocado. Drizzle ranch dressing and bbq sauce on top.

Makes 1 Serving

1 Leanest, 2 Healthy Fats, 3 Greens and 3 Condiments

* Want chicken instead? Use 6 oz cooked chicken and omit the avocado.

* You can also use G Hughes sugar free bbq sauce instead of Sweet Baby Ray's. 1 tbsp would be 1 Condiment rather than 2 Condiments.

Cauliflower Pizza Crust Toppings

 Other ways to top your pizza:

1/4 cup reduced fat cheese (1/4 Lean) and 1/2 a link of Al Fresco Andouille Sausage or Italian Sausage (1/4 Lean)

1/4 cup reduced fat cheese (1/4 Lean) and 1 oz turkey pepperoni (1/4 Lean)

1/4 cup reduced fat cheese (1/4 Lean) and 1.5 oz Jennie-O Sweet Italian Turkey Sausage (1/4 Leaner Lean)

1/4 cup reduced fat cheese (1/4 Lean) and 1.25 oz 93% ground beef (1/4 Lean)

1/4 cup reduced fat cheese (1/4 Lean) and 1.5 oz grilled chicken breasts (1/4 Leaner Lean)

1/4 cup reduced fat cheese (1/4 Lean) and 1.75 oz 99% ground turkey (1/4 Leanest Lean)

1/4 cup reduced fat cheese (1/4 Lean) and 1.75 oz shrimp cooked (1/4 Leanest Lean)

Topping options counting as Condiments or Optional Snacks:

2 tbsp low carb marinara sauce (1 Condiment)

1/2 cup Italian diced tomatoes, blended (1 Green)

2 tbsp Bertolli light alfredo or light garlic alfredo (1 Condiment)

1 tbsp sugar free BBQ sauce such as G Hughes BBQ sauce (1 Condiment)

2 tbsp Trader Joes Green Goddess Dressing (1 Condiment)

2 tbsp Trader Joes Cilantro Dressing (2 Condiments)

2 tbsp Frank's hot sauce (1 Condiment)

1 wedge light laughing cow cheese (1 Condiment)

2 tbsp reduced fat blue, feta cheese, parmesan cheese (1 Condiment)

1/2 tsp taco seasoning (1 Condiment)

2 tbsp fresh basil, chopped (1/4 Condiment)

2 tbsp fresh chives, chopped (1/2 Condiment)

2 tbsp fresh cilantro (1/8 Condiment)

1 oz jalapeno from the jar (1 Optional Snack)

1 oz banana peppers (1 Optional Snack)

Curry Roasted Cauliflower Soup

Ingredients:

1 ½ cups (186 g) roasted cauliflower florets (3 Greens)

¼  teaspoon curry powder (½ Condiment)

¼  teaspoon cumin (¼ Condiment)

⅛ tsp garlic powder (¼ Condiment)

⅛ tsp onion powder (¼ Condiment)

⅛  tsp salt (½ Condiment)

1 cup vegetable broth (1 Condiment)

½ cup water

¼ cup lite coconut milk (1 Healthy Fat)

Garnish: 1 tbsp chopped cilantro (1/16 Condiment)

Directions:

To roast cauliflower: Preheat oven to 450°F. Place cauliflower florets on a baking sheet and spray cauliflower with cooking spray. Bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked.

In a small saucepan, add broth, ½ cup water and roasted cauliflower. Stir in curry powder, cumin, garlic powder, onion powder, and salt.

Bring to a boil and cook covered on low for 15 minutes. Stir in coconut milk.

Use an immersion blender (or regular blender in batches) and blend until smooth. Add additional water to get it to desired consistency. Top with cilantro.

Makes 1 Serving

3 Greens, 3 Condiments, and 1 Healthy Fat

Serve with a Leaner option

Zucchini Pizza Casserole

Ingredients:

• 4 cups shredded zucchini (8 Greens)
• 2 eggs (⅔ Lean)
• ½ cup fresh grated parmesan cheese (8 Condiments)
• 1 ⅓ cup reduced fat mozzarella cheese, divided (1 ⅓ Lean)
• 1 cup reduced fat cheddar cheese, divided (1 Lean)
• 1 ½ lbs 90 to 94% lean ground beef ~ 18 ounces cooked (3 Leans)
• ½ cup chopped onions (8 Condiments)
• 1 tsp minced garlic (1 Condiment)
• 2 (14.5 oz) cans of Great Value Italian diced tomatoes, blended 
• or 1 ¾ cup of an approved marinara sauce (7 Greens)
• 1 ½ cups chopped bell peppers (3 Greens)
• 1 ounce pickled jalapenos ~optional (1 Optional Snack)

Directions:

1. Preheat the oven to 400°F. Grease a 9×13-inch baking dish or 3-quart casserole dish.
   
   

2. Prepare the zucchini. Place the shredded zucchini on a clean kitchen towel and let it sit for 30 minutes. Gather the towel and squeeze out as much moisture as possible.
   
   

3. Make the crust. In a large bowl, combine the squeezed zucchini, eggs, parmesan cheese, ⅔ cup mozzarella, and ½ cup cheddar cheese. Mix well.
   
   

4. Form the crust. Press the zucchini mixture evenly into the prepared baking dish.
   
   

5. Bake the crust for about 25 minutes, or until set and lightly golden.
   
   

6. Cook the beef mixture. In a large skillet over medium heat, cook the ground beef, chopped onions, and garlic until the meat is fully cooked. Drain any excess liquid.
   
   

7. Add the sauce. Stir the diced tomatoes (or marinara sauce) into the beef mixture and cook for 2–3 minutes until heated through.
   
   

8. Assemble the casserole. Spread the beef mixture evenly over the baked zucchini crust.
   
   

9. Add toppings. Sprinkle with the remaining mozzarella and cheddar cheese. Top with chopped bell peppers and jalapeños, if using.

10. Bake again for 20 minutes, or until the casserole is heated through and the cheese is melted.

Makes 6 Servings

Each serving = 1 Lean, 3 Greens, 3 Condiments and ⅙ Optional Snack

Calories: 336, Protein: 31 g, Carbs: 10 g, Fat: 18 g

Nutrition Disclaimer: Nutrition information is an estimate and may vary based on brands used, ingredient substitutions, and serving size.

* Choose a brand of tomatoes that is less than 5 g of carbs per ½ cup serving. Great Value is a great brand to use.

Guidelines for choosing a tomato sauce (¼ cup serving):

less than 50 calories

less than 5 g carbohydrates

less than 200 mg sodium

less than 3 g of fat

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