Turkey Stuffed Bell Peppers

Ingredients:

1 tsp Olive oil (1 healthy fat)

½ cup scallions (1 green)

1 cup raw spinach (1 green)

3 cloves garlic, minced (3 condiments)

99% lean ground turkey  - 19.25 oz (2 3/4 leanest)

1/8 tsp salt (1/2 condiment)

1 tsp garlic powder (2 condiments)

1 tsp cumin (1 condiment)

1 bouillon cube + 1 cup of water (makes 1 cup of broth, but you only need ½ cup) (1/2 condiment)

¼ c. tomato sauce, canned (no salt added) (1/2 green)

1/8 tsp parsley or cilantro

3 red bell peppers

¼ cup 2% low fat shredded cheese (1/4 lean)

Directions:

Preheat oven to 400 degrees. Add olive oil to a large skillet or pot. turn the heat to medium-high and sauté scallions and garlic until onion is clear. Add the spinach until wilted. Add the turkey, salt, garlic powder and cumin. Cover and Cook until meat is no longer pink. Meanwhile, boil a cup of water and add bouillon cube. When the meat is no longer pink, add the tomato sauce and ½ cup of the chicken stock. Simmer for two minutes. Meanwhile, wash bell peppers, cut the tops off and clean out the seeds. Place peppers in an 8x8 pan. Spoon 1/3 of the meat mixture into each bell pepper. Pour the rest of the chicken stock into the 8x8 pan so that the bell peppers don’t burn. Cover the pan with oil and cook for 35 minutes. When finished, sprinkle with cheese.

Servings: 3 servings with 1 lean, 2 ½ + bell peppers, 1/3 healthy fat, 2.3 condiments (still working on the amount of green per serving) 

Orange Chicken

Ingredients:

1 can diet orange soda

2 Tbsp soy sauce (6 condiments)

1 Tbsp teriyaki sauce (3 condiments)

½ tsp crushed red pepper (1 condiment)

1 clove garlic, minced (1 condiment)

36 oz raw chicken breast – should yield 24 oz (4 lean)

Directions:

Put ingredients except for chicken in gallon size bag, mix well. Pierce chicken breasts several times with fork, place in bag and marinade for several hours. Take out and bake chicken. Toss out marinade.

Servings: 4 servings with 1 lean and 3 condiments per serving

Additions: Still need 3 green and healthy fat

Source: http://www.sandyskitchenadventures.com/2010/10/first-good-news-i-just-finished-week-2.html 

Garlic Tilapia

Ingredients:

9.5 oz tilapia – should yield 7 oz cooked (1 lean)

1 clove garlic, sliced (1 condiment)

2 tsp olive oil (1 healthy fat)

1/8 tsp Lawry’s seasoning salt (1/2 condiment)

1/8 tsp black pepper (1/4 condiment)

2 tsp fresh lemon juice (1 condiment)

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

Directions:

Season tilapia with salt and pepper. Heat oil in a skillet over medium heat. Put fillets in and brown for 2 minutes. Add garlic slices to the oil. Continue cooking for 4 more minutes then flip fillets. Fry until cooked through and fish flakes easily with a fork. The garlic should turn golden brown, not be burned. If they start to burn, spoon the garlic over the fish so they are no longer touching the pan. When cooked, drizzle the fish with lemon juice and sprinkle with parsley or basil.

Servings: 1 lean serving with 3 condiments and 2 healthy fats.

Additions: Add 3 greens

Source: http://www.sandyskitchenadventures.com/2011/07/tilapia-al-aijillo-garlic-tilapia.html

Thai Peanut Chicken Pizza

Ingredients:

Crust:

1 cup raw cauliflower, grated, or 100 grams (2 greens)

¼ cup egg beaters (1/8 lean)

¼ cup 2% reduced fat mozzarella cheese, shredded (2/8 lean)

Peanut Sauce:

2 tbsp PB2 (1 snack)

1 Tbsp Walden farms sesame ginger dressing (1 condiment)

Toppings:

1 tsp teriyaki sauce (1 condiment)

1 tsp low sodium soy sauce (1/2 condiment)

5 oz raw chicken to yield 2 ½ oz chicken (3/8 green)

¼ cup 2% reduced fat mozzarella cheese (2/8 lean)

¼ cup or 26 grams of bean sprouts (1/2 green)

2 Tbsp red pepper or 18.6 grams (1/4 green)

2 Tbsp green onion or 12.5 grams (1/4 green)

1 Tbsp cilantro, chopped (optional)

Directions:

Marinade raw chicken in teriyaki and soy sauce overnight. Discard marinade. Cook chicken until done. Chop into small pieces. Make sure you are getting 2.25 oz cooked chicken. Set aside. Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and lightly spray with cooking spray. Combine grated cauliflower, egg beaters, and ¼ cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of the spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 25-30 mins. Flip the crust over and cook for an additional 10-15 minutes. Combine PB2 and Walden dressing. Add the chicken and stir until blended. Spread the chicken mixture over the crust. Top with Veggies. Sprinkle ¼ cup cheese over the top. Broil until cheese is melted, about 5 minutes.

Servings: 1 complete lean and green meal with 2 ½ condiments and 1 snack

Source: http://www.sandyskitchenadventures.com/2011/04/thai-chicken-pizza.html

Thai Coconut Curry Chicken

Ingredients:

1 tsp sesame oil (1 Healthy fat)

¼ cup scallions, whites and greens chopped separately (1/2 green)

2 tsp red curry paste (2 condiments)

1/8 tsp garlic powder (1/2 condiment)

1/3 cup lite coconut milk (1 healthy fat)

2 tbsp Cilantro, chopped (1/8 condiment)

1/8 tsp salt (1/2 condiment)

18 oz boneless chicken breast – should yield 12 cooked (2 lean)

2 ¾ cup cooked cauliflower, grated (5 ½ greens)

Directions:

In a large nonstick skillet, heat oil on medium heat. Add scallion whites and red curry paste and sauté for 1 minute. Add cubed chicken, garlic powder, and salt cooking until almost done. Add coconut milk; mix well. Simmer about 2-3 minutes. Remove from heat and stir in scallion greens and cilantro. Serve over cauliflower rice.

Servings: 2 servings with 1 lean, 3 greens, 1½ condiments, and 1 healthy fat per serving

Slightly adapted from: http://www.sandyskitchenadventures.com/2011/05/thai-coconut-curry-chicken.html

Mock Coconut Pie

Ingredients:

3 packets of splenda (3 condiments)

1 egg (1/3 lean)

1 tbsp light butter, melted (1 healthy fat)

1 tsp lemon juice (1/2 condiment)

¼ tsp vanilla extract (1/4 condiment)

1 cup cooked, shredded spaghetti squash (2 greens)

¼ tsp coconut extract (1/4 condiment) – I didn’t use this because I don’t like it, but feel free to add it

Dust of cinnamon

Directions:

Preheat oven to 350. Beat the splenda and egg together until light and frothy. Beat in the lemon juice, vanilla and butter until well blended. Stir in the Spaghetti Squash. Pour the mixture into a ramekin, or into 2 ramekins. Dust the top with cinnamon. Bake for 40-45 mins until a knife inserted in the center comes out clean. Cool on rack before serving.

Servings: 2 servings with 1/6 lean, 1 green, 2 condiments and ½ healthy fat per serving

Additions: 5/6 lean and 2 greens

Source: http://www.sandyskitchenadventures.com/2012/10/mock-coconut-pie.html

Summer Squash Gratin

Ingredients:

2 cups sliced yellow squash, ¼” slices – should yield 1 ½ cup cooked (3 green)

2 cups sliced zucchini, ¼” slices – should yield 1 ½ cup cooked (3 green)

2 cloves garlic, minced (2 condiments)

1 cup shredded 2% reduced fat cheese (1 lean)

1 tsp olive oil (1 healthy fat)

1 tsp butter (1 healthy fat)

¼ tsp salt (1 condiment)

1 tsp dried basil (1 condiment)

1/8 tsp black pepper (1/2 condiment)

Directions:

Slice zucchini and squash into ¼” slices. Sprinkle with salt and pepper. Melt butter and olive oil in a large skillet over medium-high heat. Saute squash and garlic for 6-7 mins until tender and crisp. Set aside. Preheat oven to 350 degrees. Spread squash in an 8x8 baking dish sprayed with cooking spray. Combine cheese and basil and sprinkle over the whole dish. Bake for 25 minutes or until the top is golden brown.

Servings: 2 servings with ½ lean, 3 greens, 2 ¼ condiments, and 1 healthy fat per serving. 

Additions: You will need to add ½ more lean, such as a plain 3 oz serving of chicken, or 1 cup of egg beaters with 1 healthy fat.

Slightly adapted from: http://www.sandyskitchenadventures.com/2011/08/summer-squash-gratin.html