Easy Sweet Chili Chicken and Cauliflower-Lean and Green

10oz. frozen riced cauliflower
5 oz. Perdue Lightly breaded chicken breast nuggets
1 wedge light laughing cow cheese.
2 Tbls. Sugar Free sweet chili sauce (G. Hughes Brand)

In skillet cook cauliflower til browned.  Meanwhile, microwave chicken for 90 seconds, cut into bites.  Add cheese to skillet and melt.  Add in chicken and chili sauce. Stir and EAT!

1 Serving = 1 lean, 3 veggies, 1 fat, 1 condiment.

Spinach Mushroom Chicken-Lean and Green

 6 chicken breasts, thinly sliced (30 ounces total raw)
1.5 cups low fat plain Greek yogurt
8 ounces fresh mushrooms, sliced
4 cups fresh baby spinach
1/2 tsp. garlic powder
1/2 tsp pepper
1/2 tsp. onion powder
2 Tbls. olive oil
1/2 cup chicken broth
8 ounces shredded mozzarella

In a 9 by 13 pan line chicken in single layer, top with spinach and then mushrooms.  Whisk Greek yogurt with chicken broth and seasonings.  layer on top of mixture.  layer mozzarella on last.  Bake at 375* for 45 minutes.

Makes 6 servings.
Each Serving: 1 lean, 1 vegetable, 1/2 condiment, 1 fat

Spinach Chicken Casserole - Lean and Green

 

2 large boneless skinless chicken breasts, butterflied.
8 oz. cream cheese softened (I use Neufchatel cheese)
2 cups spinach
2 tablespoons olive oil, divided. 
4 oz. shredded mozzarella cheese
3 cloves minced garlic.
1/2 tsp. red pepper flakes
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. Italian seasoning 

1.  Add olive oil, garlic, Italian seasoning, and red pepper flakes into a Ziplock bag along with 1/2 teaspoon of salt and 1/2 teaspoon black pepper. Seal the bag and shake until mixed. Add the chicken breasts, seal, and massage so the chicken chunks are covered in the marinade, set aside for 15 minutes.  Preheat the oven to 400ºF.
2. Quickly wilt the spinach in a skillet with 1 tablespoon olive oil and set aside.
3. Arrange chicken drained from the marinade in a baking dish, Spread the softened cream cheese over the chicken breasts and lay spinach on top of the cream cheese. Finally, sprinkle mozzarella over the top.
4. Bake the spinach chicken casserole for 20-30 minutes. . Serve with a side of cauliflower rice, or baked veggies. Enjoy!

2 servings
Each Serving: 1 lean, 1 vegetable, 1 condiment, 1 fat

Zuppa Toscana Soup - Lean and Green

1 ½ pounds Italian chicken sausage

4 slices turkey Bacon

4 cups cauliflower (cutting florets in half is necessary)

½ cup scallions

4 cloves garlic

4 cups chicken stock

¼ teaspoon salt

¼ teaspoon pepper

2 cups kale

1 ½ cup reduced-fat plain Greek yogurt

3 tablespoons Parmesan cheese

Directions:

In a large pot, cook the turkey bacon until crispy.

Drain any grease, set aside.

Add the sausage, breaking it apart as it cooks.

Once the sausage is browned and crumbled, remove sausage and drain of any grease leaving a Tbsp. to sauté the scallions, add to bacon.

Add the scallions to the pan; sauté until translucent, add garlic, sauté until fragrant. Add the bacon and sausage back into the pot.

Stir in the stock and cauliflower, season with salt and pepper and simmer for about 10 minutes or until cauliflower is tender.

Add kale and yogurt.

Bring to a simmer. (Not a boil).

Top with Parmesan cheese when serving.

4 servings

Each serving has: 1 lean 3 green 3 condiments

Recipe off of Facebook

Spaghetti Squash with Shrimp

2  C. Low-Sodium Chicken Broth

4 Tbsp Light Cream Cheese
12 slices Light Swiss Laughing Cow Cheese Wedges
1 C. Water
1 tsp. Old Bay Seasoning
2 C. Broccoli chopped
4 C. Cooked Spaghetti Squash chopped
28  oz. Cooked Shrimp

Cream together chicken broth, cheeses, water and Old Bay seasoning. Add broccoli and cooked spaghetti squash into the creamy mixture,  mix together. Gently toss in the cooked shrimp.

4 Servings

1 Serving= 1 leanest, 3 greens, 2.5 condiment, 1 healthy fat

Salmon Florentine

 
1/2 cup Green Onions chopped
1 tsp Olive Oil
2 small Garlic Cloves minced
1- 12 oz bag frozen Spinach (chopped, thawed, patted dry)
11/2 cup Cherry Tomatoes chopped
1/4 tsp Crushed Red Pepper Flakes
1/4 tsp Salt
1/4 tsp Black Pepper
1/2 cup Ricotta Cheese
4-5 1/2 oz Salmon

Preheat oven to 350*. Place salmon fillets on a lightly greased baking sheet.  In a skillet, cook onions in oil until they begin to soften, about 2 minutes.  Add garlic, and cook 1 minute more. Add the spinach, chopped cherry tomatoes, crushed red pepper flakes, salt and pepper. Cook, stirring for 2 minutes.  Remove from heat, and let cool 10 minutes. Stir in the ricotta cheese (part-skim)

Place a quarter of the spinach mixture on top of each salmon fillet. Bake for 15 minutes.

4 Servings

1 Serving= 1 lean, 3 green, 3 condiment

Philly Cheese Steak Skillet -Lean and Green

1 1/2 lbs. steak, cubed
1/2 C. scallions
2 C. red/yellow pepper
1 C. green pepper
1 garlic clove
2 tsp. ginger
1 Tbls. soy sauce
1 Tbsp. Worcestershire sauce
1 Tbls. siracha
3 Tbls. reduced fat ketchup
1 1/2 C. low fat provolone cheese

Brown steak in skillet.  Remove from pan, add onions and peppers (add water as needed) brown, remove and add to beef.  Add garlic, ginger, soy sauce, Worcestershire sauce, siracha, and ketchup.  Simmer 5 minutes.  Add steak and vegetables back to skillet.  Top with cheese.  Place in oven for 5 minutes, turn onto broil and cook additional 3 minutes.  

5 Servings

Each Serving= 1 lean, 1 1/2 green, 3 condiment

Green Chili, Chicken and Cauliflower Casserole - Lean and Green

2  lbs. chicken, shredded

24 ounces (2 bags) frozen cauliflower rice
1- 10 oz can green chili enchilada sauce
4 poblano peppers, roasted, diced

5-8 pieces of diced jalapeños (I use jarred) 
4 oz. reduced fat cream cheese, softened
1 C. low fat plain Greek yogurt
2 C. low fat mozzarella, grated

Preheat oven to 375.  Spray a 9*13 casserole dish.  Place poblano peppers in oven immediately when you turn it on to preheat and cook for 15 minutes.  Meanwhile place cream cheese in a bowl and put in microwave for 40 seconds.  Add yogurt, diced jalapeños and enchilada sauce to cream cheese and stir. Steam the cauliflower in the bag in microwave for 4 minutes, then place in pan.  When poblanos are cooked remove seeds and dice them.  Add the creamy enchilada mix, cheese, poblanos and shredded chicken to the pan.  Stir everything together and bake uncovered for 45 minutes.  Let sit 5 minutes.  

6 portions
Each portion = 1 leaner, 3 green, 3 condiments, 1 healthy fat