Friday, October 21, 2016

Korean Beef Wrapped Asparagus

Korean Beef Wrapped Asparagus
1 pound Flank Steak, thawed
⅛ cup coconut aminos
1 tablespoon sesame oil
2 cloves garlic, minced
½ teaspoon ginger, peeled and grated
½ tablespoon honey
⅛ teaspoon dried red pepper flakes
1 tablespoon unsweetened pineapple juice
25-30 asparagus stalks, trimmed
1 teaspoon extra-virgin olive oil
¼ teaspoon sea salt
⅛ teaspoon pepper

Place the steak in the freezer for 45 minutes. This will make it easier to slice very thinly.
Meanwhile, make the marinade. Mix the coconut aminos, sesame oil, garlic, ginger, honey, red pepper flakes, and pineapple juice, in a bowl and set aside.
Remove the steak from the freezer, then cut across the grain into very thin strips, about ⅛ inch thick.
Pour the marinade over the sliced steak, and marinate in the refrigerator for at least 2-3 hours.
Preheat your grill to medium heat.
Rub the olive oil over the asparagus, then wrap each stalk with a strip of beef.
Sprinkle with salt, & pepper.
Grill the beef wrapped asparagus over medium heat for about 6 minutes, turning occasionally to ensure the beef cooks evenly.

Adapted from Danielle Walker's cookbook.

Wednesday, July 27, 2016

Optavia Italian Meaty Casserole


4 oz Cheese, Ricotta, Part-Skim 
2 tbsp Egg Substitute, Egg Beaters 
6 oz Cheese, mozzarella, reduced fat 
1 1/2 cup Raw Tomatoes, crushed, canned 
10 oz Beef, ground, 95-97% lean 
3 tbsp Paremesan Cheese 
1/4 tsp Ground Black Pepper 
1/2 tsp Garlic Salt 
1/2 tsp Italian Seasonings 
1. Preheat oven to 350 degrees. 
2. Cook ground beef. 
3. Add tomatoes, ¼ tsp. garlic salt and 1/8 tsp. pepper. Simmer for 5 minutes, stirring constantly. Remove from heat and set aside.
4. Mix ricotta cheese, 3/4 cup (3 oz) of mozzarella, Parmesan cheese, egg substitute, Italian seasoning, and remaining garlic salt and pepper in a separate bowl.
5. Fill the bottom of a medium-sized baking dish with the meat mixture and top with the cheese filling. 
6. Sprinkle the remaining 3/4 cup mozzarella cheese on top.
7. Bake for 35 minutes and let cool 10 minutes before slicing. 

One Serving Provides: ~1 Lean, 3/4 green, 1-3/4 condiments. 

Thursday, May 26, 2016

Caprese Salad

This salad is my new favorite...I love the mozzarella cheese!!
4 oz fresh mozzarella between 3 to 6 g fat per oz, cubed (1 Lean)
1 cup baby spinach (1 Green)
1 cup or 180 g Roma or heirloom tomatoes, sliced (2 Greens)
1/4 cup chopped fresh basil (1/4 Condiment)
1/8 tsp salt (1/2 Condiment)
1/8 tsp pepper (1/4 Condiment)
2 tbsp Walden Farms Balsamic Vinaigrette Dressing (1 Condiment)
Place a bed of greens on a plate. Season tomatoes with pepper and salt then layer them over spinach. Add mozzarella on top of tomatoes. Drizzle dressing over tomatoes and cheese. Top with fresh chopped basil. Enjoy!
1 Lean and Green with 2 Condiments - No Healthy Fat required.

Tuesday, March 22, 2016

Cabbage Chicken Enchiladas

Cabbage Chicken Enchiladas

Your recipe makes 3 servings

Each serving provides:

1 Leaner
3 Green
1 Condiment

2.5 cups of cabbage
14 ounces shredded chicken (I used part of a rotisserie chicken)
1 cup chicken broth
1 cup low-fat plain greek yogurt
2 (7 ounce) cans of chopped green chilies
1/4 cup fresh cilantro
1/8 teaspoon Salt
1/8 teaspoon pepper
1/2 teaspoon cumin
1/2 cup green onions, chopped

For the Sauce:
Add the chicken broth to a saucepan over medium heat. Bring to a boil, then lower the heat and mix in the sour cream and green chiles. Heat thoroughly but do not boil and make sure to stir often. Let simmer for just a bit and the sauce should thicken. Season with salt and pepper. My sauce wasn’t as thick as we like it so I ended up whisking in about 1/2 teaspoon cornstarch to thicken (keep this in mind to adjust to your preference).
For the Enchiladas:
Bring a large pot of salted water to a boil. Peel the cabbage leaves – make sure to peel them gently, as you don’t want them to tear. I ran the cabbage under warm water as I was peeling and this helped quite a bit. Throw the cabbage leaves into the pot of boiling water for a couple of minutes. Remove and set on a paper towel to dry.
Mix the shredded chicken with chopped fresh cilantro, green onion, and shredded cheese (optional). I also seasoned well with salt & pepper, and cumin.
Take your cabbage leaves and place the chicken mixture inside of them and roll up. I also put a tablespoon or so of the sauce in with the chicken mixture. Place each cabbage roll in the baking dish and top with the rest of the enchilada sauce and shredded cheese.
Bake at 350° for about 20 to 30 minutes.

Friday, February 5, 2016

Healthy Super Bowl Recipes

Healthy Jalapeno Poppers
Cooking spray
4 oz 95-97% lean ground beef
6 whole jalapeno peppers (or mini sweet peppers)
4 oz (½ cup) low-fat plain Greek yogurt
4 oz (1 cup) shredded reduced-fat sharp cheddar
3 medium scallions, sliced thin
1 large red bell pepper, diced fine
¼ tsp garlic powder
¼ tsp cumin
¼ tsp chili powder & 1/8 tsp paprika
1. Preheat oven to 350° F. Lightly grease a baking sheet and set aside.
2. Cook ground beef in a non-stick pan over medium-high heat until done.
3. Cut jalapeno peppers in half lengthwise. Remove seeds and membrane.
4. Combine beef, yogurt, cheese, scallions, red pepper, and spices in a medium bowl.
5. With a spoon, fill jalapeno pepper halves with cheese mixture.
6. Place the peppers, cut-side up, on the prepared baking sheet. Bake for about 20-25 minutes
7. Remove from oven and serve immediately.
Buffalo Chicken Dip
6 oz of cooked chicken breast
2 wedges of Laughing Cow Light
1 TB Frank's Hot Sauce
Celery/Cucumbers/Peppers for dipping
Dice or shred cooked chicken and mix in laughing cow cheese and Frank's Hot Sauce. Mix until blended. Heat for 2 minutes in microwave.
Cauliflower Bread Sticks
1 cup raw grated cauliflower
1/4 cup egg substitute
1 cup shredded or 4 oz 2% light mozzarella,
Garlic salt and Italian seasonings, to taste
Marinara Sauce
1/2 cup Italian diced tomatoes
(Puree Italian diced tomatoes in a small chopper)
Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9x5 loaf pan with parchment and lightly spray with Pam. Pour mixture into pan about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan). Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.
Crispy Zucchini Chips
3 medium sized zucchini, thinly sliced
1 teaspoon olive oil
dash of sea salt
Preheat oven to 200 degrees. Line a large baking sheet or two small baking sheets with parchment paper. Spray lightly with cooking spray. Place zucchini slices in a single layer on parchment paper. Bake for 3 1/2 to 4 hours until desired crispness, turning zucchini slices occasionally.
Mini Cauliflower Pizza Bites
2 cups Cauliflower (about 1/2 head of cauliflower)
1/4 cup Egg whites (or 1 large egg white)
1/8 cup Low fat cottage cheese
1/4 cup Parmesan cheese
1/2 tsp Dried oregano
1/2 tsp Dried basil
1/4 tsp Garlic powder
1/4 cup Mini turkey pepperoni’s
Optional Topping: Additional pepperoni’s to place on top just before cooking
Preheat oven to 425. Line 14 mini muffin cups with silicone liners, or foil muffin liners with paper liners removed. Spray liners with non-stick cooking spray. Set aside.
Wash cauliflower, and cut in half, (save the rest for later). Break cauliflower into segments, and place in food processor. Pulse until it reaches a rice-like texture.
Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).
Remove cauliflower from microwave and add the rest of the ingredients. Stir to combine. Place back in microwave for 2 minutes. Mix again.
Scoop cauliflower mixture into muffin liners, dividing evenly between the 14 mini liners. Fill to the top, and press filling down so it’s compact in liner.
Place muffin tin in the oven and bake muffins for 30-35 minutes, or when top starts to become golden brown. Remove from the oven, let cool completely before popping the muffins out of the liners. Serve warm with pizza sauce for dipping!