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

Indian Saag Chicken Curry

Ingredients:

6 oz chicken tenders (1 lean)

3 cups raw spinach, or 1.5 cups cooked spinach (3 greens)

2 wedges laughing cow cheese (1 healthy fat)

1 tsp curry powder (2 condiments)

Directions:

Cut up raw chicken and cook in a pan with water, until no longer pink in the middle. Set aside. IN a bit of water, sauté the spinach until wilted/cooked. Add chicken and curry powder and mix together. Add 2 wedges of cheese and mix until creamy.

Servings: 1 serving with 1 lean, 1.5 greens, 1 healthy fat and 2 condiments per serving.

Additions: need 1 1/2 greens

Source: http://newbeautifulme.blogspot.com/2010/11/indian-saag-curry-chicken-revisited.html

Broccoli and Gruyere Frittata

Ingredients:

2 cups Egg Beaters (1 leanest)

4 oz low fat gruyere cheese (1 lean)

1 ½ cups broccoli (3 green)

1 ½ cups red pepper (3 green)

Directions:

Mix together in a pie pan & bake at 350 for 30 minutes or until done.

Servings: 2 servings with 1 lean and 3 greens per servings.

Broccoli Chicken Dijon

Ingredients:

18 oz chicken breasts (boneless skinless) cut into strips – should yield 12 oz cooked (2 lean)

¼ cup reduced sodium chicken broth (1/4 condiments)

2 tsp light soy sauce (2 condiments)

3 cups broccoli florets (6 greens)

1 clove garlic, minced (1 condiment)

2 tsp olive oil (2 healthy fats)

1 tbsps Dijon mustard (3 condiments)

Directions:

In a bowl, coat chicken with soy sauce; set aside. Sauté broccoli, garlic and 1 tsp olive oil over medium heat until lightly browned. Remove from skillet and cover to keep warm. Add remaining olive oil to skillet. Stir-fry chicken 4-7 minutes or until cooked through. Add chicken broth and bring to a boil. Reduce heat to medium-low, and then stir in mustard until blended. Return sautéed broccoli to skillet. Mix until heated through, stirring occasionally. Divide into two plates and serve.

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

Source: http://www.sandyskitchenadventures.com/2010/10/broccoli-chicken-dijon.html

Chili

Ingredients:

30 oz. lean ground turkey (95-97% lean)

14.5 oz can of diced tomatoes

30 oz tomato sauce

4 tsp chili powder

1/8 tsp allspice

1/8 tsp cumin

1/8 tsp onion powder

1/8 tsp garlic powder

1/8 tsp salt

1 tbsp splenda

Directions:

This recipe makes four servings, which is about 1.5 cups per serving (a soup ladle is about ½ cup, so you get three soup ladles full of chili – be sure to measure). 

Servings: One serving counts as 1 leaner protein, 3 greens, and 3 condiments.

Crock Pot Taco Soup

Ingredients:

2 cups reduced sodium chicken broth (2 condiments)

2 cups water

1 cup rotel diced tomatoes with chilies (2 greens)

1 tsp reduced sodium taco seasoning mix (1 ½ condiments)

½ tsp cumin (1/2 condiment)

¼ tsp chili powder (1/2 condiment)

1 clove garlic, minced (1 condiment)

13-14 oz raw chicken breasts – should yield 9 oz cooked (1 ½ lean)

2 cups of cabbage, chopped (may need more because of shrinkage) (4 greens)

2 oz Kraft 2% Mexican cheese to garnish (1/2 lean)

Directions: 

Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili powder, garlic, cabbage, and chicken in a crock pot. Cook on low for 6-8 hours or on high 3-4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese.

Servings: 2 with 1 lean, 3 greens, and 2 ¼ condiment per serving.

Source: http://www.sandyskitchenadventures.com/2011/01/crock-pot-chicken-taco-soup.html

Parmesan Crusted Chicken

Ingredients:

2 - 9 oz chicken breasts (2 leaner)

¼ cup parmesan cheese (4 condiments)

½ tsp Italian seasoning (1/2 condiment)

¼ tsp paprika (1/2 condiment)

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

1/8 tsp salt (1/2 condiment)

2 teaspoons olive oil (2 healthy fats)

Directions:

Preheat oven to 350. Combine parmesan, Italian seasonings, and other seasonings in a gallon freezer bag. Toss the chicken in the oil then place in the bag with seasonings. Shake until the chicken breasts are coated. Place in a baking pan lined with foil. Bake for 30-40 minutes, or until chicken is done.

Servings: 2 with 1 lean, 3 condiments and 1 healthy fat per serving.

Additions: Add 3 greens

Stuffed Chicken Breasts

Ingredients:

2 cups raw spinach

18 ¼ oz chicken (raw)

1/8 tsp salt

10 sprays nonstick cooking spray

¼ tsp pepper

2 cloves garlic

¼ tsp Italian seasoning

½ cup chicken broth

4 laughing cow cheese wedges

Directions:

Fillet the chicken breast to have 2 pieces, approximately 9.1 oz. Pound chicken breasts to an even thickness. Season fillets with salt, pepper, and Italian seasonings. Spray a nonstick pan with 5 sprays. On low heat, sauté spinach and garlic until spinach is wilted. Stir in 2 wedges of cheese until spinach is coated. Divide the spinach cheese mixture in half and stuff into each chicken breast. Roll each chicken breast and secure with a toothpick. Spray a medium size pan with 5 sprays. Place chicken rolls in pan at medium heat and cover. Turn after 5 minutes (lightly golden) and cook for an additional 5 mins.

While chicken rolls are cooking, take 2 softened cheese wedges and place in a bowl. Stir in chicken broth and microwave mixture for 1 minute. Once the chicken is golden, lower heat and simmer for another 10 minutes. Once there are juices in the pan, add the broth mixture and stir to blend. Cover and simmer for another 5 minutes, or until sauce thickens.

Servings: 2 servings with 1 leaner, 1 healthy fat, 1 green, and 2 ½ condiments per serving.

Additions: 2 greens

Cauliflower Mash

I missed mashed potatoes but then I discovered heaven! These taste exactly like mashed potatoes but they don't have all the starchy carbs associated with potatoes. 

Ingredients:

1 ½ cup cooked cauliflower (3 greens)

2 light laughing cow cheese wedges (1 healthy fat)

1/16 tsp salt (1/4 condiment)

1/8 tsp pepper (1/4 condiment)

Directions: 

Combine all ingredients in a bowl and use a hand mixer to mix until creamy. Enjoy!

Servings: 1 serving with 3 greens, ½ condiment and 1 healthy fat

Additions: Still need 1 lean

Source: http://www.sandyskitchenadventures.com/2011/04/memphis-style-dry-rub-bbq-and.html

Revolution Rolls

This is how I'm fulfilling my need for bread. And it's awesome!

Ingredients:

3 eggs, room temp (1 lean)

3 tbsp light cream cheese at room temp (3 condiments)

A pinch of cream of tartar

1 packet splenda (1 condiment)

Instructions:

Preheat oven to 350. Separate egg yolks and whites and place in separate bowls. Add cream of tartar to whites. Beat whites on high until stiff peaks form. Set aside. Add cream cheese and splenda to yolks. Whisk yolk mixture until blended. Gently whisk yolk mixture into whites, being careful to not over mix and make the whites fall. On a cookie sheet lined with parchment paper, make six equal sized blobs, not touching. Bake at 350 for 30-35 minutes.

Servings: 3 servings (6 rolls) with 1/3 lean and 1.33 condiments per serving (2 rolls).

Additions: Need 2/3 lean, healthy fat and 3 greens

Source: http://www.sandyskitchenadventures.com/2011/09/medifast-picnic.html

Melt In Your Mouth Chicken

Ingredients:

28 oz raw chicken breasts/tenderloins (should cook down to 18 oz) (3 leans)

1-1/2 cups low fat plain Greek yogurt (1 lean)

1 tsp garlic powder (2 condiments)

¾ tsp salt (3 condiments)

½ tsp pepper (1 condiment)

¼ cup grated parmesan cheese (4 condiments)

Directions:

Preheat oven to 350. Line a 9x13 dish with non-stick foil. Place chicken in dish in a single layer. Combine yogurt with parmesan cheese and seasonings in a mixing bowl. Distribute mixture over chicken evenly. Bake 45 minutes, or until done.

Servings: 4 servings with 1 lean and 2.5 condiments per serving.

Additions: Need 3 greens and healthy fat

Source: http://www.sandyskitchenadventures.com/2013/06/melt-in-your-mouth-chicken.html