zucchini pasta in a lemon cream sauce 1 and 1/4 cup zucchini, peeled with a julienne peeler (2 1/2...

Zucchini Pasta in a Lemon Cream Sauce

1 and 1/4 cup zucchini, peeled with a julienne peeler (2 1/2 Greens)1 tsp olive oil (1 Healthy Fat) 1/2 clove garlic, minced (1/2 Condiment)2 garlic and herb light laughing cow cheese wedges (1 Healthy Fat) 2 tsp lemon juice (1 Condiment)1/4 tsp kosher salt (1 Condiment) 1/8 tsp fresh ground black pepper, to taste (1/4 Condiment)1/4 cup cherry tomatoes, sliced (1/2 Green)Directions:In a large sauté pan over medium heat, heat olive oil and add garlic. Cook for 30 seconds.Add laughing cow cheese and lemon juice stirring until cheese is melted.Season with salt and pepper.I added about 1 and 1/2 tablespoons of water to make the sauce a little more creamier.Add zucchini noodles, tossing to coat in sauce, and cook for 2 - 3 minutes until wilted. You don't want to overcook the noodles -- you want that slightly crisp texture! Toss in the cherry tomatoes and heat until warm, about 1 minute. Serve immediately.1 Serving with 3 Greens, 2 Healthy Fats, and 2.75 Condiments

Chile RellenosIngredients:12 whole green chiles (canned)6 egg whites3.5 ounces cooked, finely shredded chicken12 oz part-skim mozzarella1/2 tsp cream of tartar1 tsp garlic powder1 tsp onion powder

Preheat the oven to 400 degrees.In a bowl, mix together 10 ounces part-skim mozzarella cheese with 3.5 ounces cooked, shredded chicken, 1/2 tsp garlic powder and 1/2 tsp onion powder. Set aside.

Whip the egg whites on high with 1/2 tsp of cream of tartar, 1/2 tsp garlic powder and 1/2 tsp onion powder until stiff peaks form.

Spray a 9 x 13 glass baking dish with cooking spray. Spread half of the whipped egg whites on the bottom of the pan.

Carefully remove the canned chilies, split down one side and place a tablespoon or two (depending on the size of the chile) onto the opened chili. Fold the chili around the filling and press the filled chili into the mixture, lining them up like you would an enchilada. Make sure to press the chili into the eggs so the eggs envelop the sides of the chili. Repeat the process for the remaining 11 chiles, lining them up like you would if you were making enchiladas.

Spread the remaining whipped egg whites over the chilies and sprinkle with the remaining cheese.

Cover with foil and bake 30 minutes. Remove from oven, increase the temperature to 450 degrees, remove foil and return to the oven for another ten-ish minutes until the cheese on top is bubbly and the eggs are browned a bit. (See above picture).

This is best served fresh from the oven (let it sit a few minutes to let the cheese settle before serving). However, reheated leftovers are amazing too.

Servings: 4 (3 chile rellenos = 1 serving)

(per serving): 1 lean, 1.5 green, 1.25 condiments

Roasted Vegetable Lasagna Ingredients:10oz ground beef or turkey browned1Tbsp Extra Virgin Olive Oil½ tsp crushed garlic¼ tsp salt1/8 tsp pepper8 cups of cut veggies (mostly peppers sliced & zucchini sliced lengthwise add grape tomatoes cut in half)13oz 1% cottage cheeses6 cups mozzarella cheese (As long as the cheese has 3 to 6 grams of fat per ounce then it is compliant. Nutrition Support looked at several brands of 2 % mozzarella cheese and the fat content ranges from 2.5 (a little under is fine) to 6 grams per ounce so it does fit the guidelines.)

PrepCook 10 oz of ground beef and set aside. (ground turkey is an option also)

Roast Veggies:Add to the EVOO mixture: 8 cups of cut up vegetables– (mostly peppers and zucchini): Red, Yellow, Orange and Green Peppers sliced, Zucchini sliced length wise, grape tomatoes cut in half. Toss and put on a jelly roll pan and roast at 450 degrees for about 20 minutes.

TO make the lasagna:Take ½ of the veggies and lay in a 9x 13 pan, Top with 6 oz of 1% cottage cheese–Top with 5 oz of cook 95-95% lean ground beef (or ground turkey) Top with 3 Cups of mozzarella cheese. Repeat

Divide into 8 portions

Taco BakeCrust

8 Tbsp or ½ cup reduced fat cream cheese, softened (8 Condiments)¼ cup egg beaters (0.125 Lean)5 Tbsp fat Free half and half (5 Condiments)½ tsp taco seasoning (.25 Condiment)8 ounces low fat Mexican cheese blend, shredded (2 Lean)

Topping

24.37 ounces 93% fat free Jennie-O ground turkey, cooked (4.875 Lean)4 tsp taco seasoning (2 Condiments)1 cup tomato puree – tomatoes chopped then pureed to equal 1 cup (4 greens)4 ounces chopped green chilies (8 condiments)4 ounces Mexican cheese blend shredded (1 lean)

Directions

For the crust, beat the cream cheese and eggs until smooth. Add the cream and seasoning. Grease a 9” x 13” baking dish; spread the cheese over the bottom. Pour in the egg mixture as evenly as possible. Bake at 375 F, 25 – 30 minutes. Let stand 5 minutes before adding the topping.

For the topping, brown the hamburger; drain fat. Stir in the seasoning, tomato sauce and chilies. Spread over the crust. Top with cheese. Reduce oven to 350 F and bake another 20 minutes or so until hot and bubbly. Serve with the toppings of your choice (add additional carbs).

8 servings with 1 Lean, 3 Condiments, and ½ Green per serving (you will need 2 ½ more greens per serving)

F i n d m o r e r e c i p e s l i k e t h i s o n e o n F a c e b o o k a t L i v i n g W e l l W i t h J e s s

Kale ChipsIngredients: 6 ounces fresh kale2 teaspoons olive oil¼ teaspoon salt

Preheat oven to 300 degrees.Remove central stem from the kale leaves.Tear leaves into pieces.Place pieces into a large ziplock bag with olive oil and salt.Shake until the kale pieces are covered with olive oil.Spread kale pieces onto a cookie sheet in a single layer and place in oven.Bake for 20 to 30 minutes or until chips are crisp.

3 vegetable servings 2 healthy fats 1 condiment


Curry Roasted CauliflowerIngredients:6 cups raw cauliflower cut into bite-sized florets or one medium head of cauliflower - should yield 4 1/2 cups cooked (9 Greens)1 tbsp melted coconut oil or olive oil (3 Healthy Fats)1 tsp curry powder (2 Condiments)1/2 tsp smoked paprika (1 Condiment)1/2 tsp garlic salt (2 Condiments)

Directions:

Preheat oven to 425 degrees.Line a baking pan with non-stick aluminum foil.If using coconut oil, you can use the microwave to melt it. Microwave for 15 seconds and then stir. Microwave for 15 more seconds and stir. It took me only 30 seconds to melt it but it would depend on your microwave.

Combine oil and cauliflower florets in a gallon size Ziploc bag and shake the bag until combined. Try to make sure all the florets are coated with oil. Then put the curry powder, smoked paprika and garlic salt in a small bowl and stir until combined. Pour the spice mixture over the cauliflower florets and shake the bag until all the pieces are coated with the spice mixture.

Spread the cauliflower florets on prepared pan lined with non-stick aluminum foil.Bake for about 25 minutes; stirring halfway through.

One Serving: 1 1/2 cups

3 Servings with 3 Greens, 1.7 Condiments, and 1 Healthy Fat per Serving


Zucchini RibbonsIngredients:

2 medium Zucchinis - should yield 1 1/2 cups (3 Greens)1/8 cup Chicken Broth or water (1/8 Condiment)2 wedges Light Garlic and Herb Laughing Cow Cheese (1 Healthy Fat)Salt and Pepper to taste

Directions:

With a potato peeler, peel 2 medium sized zucchinis to the core (don't peel the center core with the seeds, that part gets mushy). In a non-stick frying pan add chicken broth, salt and pepper and laughing cow cheese. Throw the ribbons in with the broth/ cheese mixture lightly toss until the cheese melts and the zucchini starts to soften - about 3 minutes. The zucchini will cook quickly. Serve hot.

1 serving with 3 Greens, 1/8 Condiment (not including salt and pepper) and 1 Healthy Fat

Pair this with your favorite lean for a complete meal!


Crab, Spinach and Asparagus Quiche

Ingredients:1 cup Egg Beaters (1/2 lean)3.5 oz lump crab meat (1/2 lean)1/2 cup asparagus (1 green)1/2 cup mushrooms (1 green)1/2 cup sautéed spinach (1 green)2 tsp olive oil (2 healthy fats)1/4 tsp minced fresh garlic (1/2 condiment)1 Tbsp fresh grated Parmesan (1 condiment)1 Tbsp fresh chopped rosemary (1/2 condiment)Sprinkle of fresh grated nutmeg (less than 1/8th of a tsp/condiment)

Preheat the oven to 425 degrees. In a nonstick skillet, sauté the asparagus, mushrooms, spinach and garlic with 2 tsp oil until the spinach is wilted and the asparagus is almost done.

In a small bowl, combine the Egg Beaters, crab meat, rosemary, and the sautéed veggies. Stir gently (avoid mixing too roughly, otherwise the crab meat will break apart).

Spray a glass pie pan with a spritz of PAM. Pour mixture gently into the prepared pie pan. Sprinkle with the grated Parmesan cheese and finish with a little shaving of fresh nutmeg. Bake in the preheated oven for 15-20 minutes until set in the center.

Makes one serving.

1 Lean, 3 Green, 2 Healthy Fats, 2 and a smidge more condiments


Two Packet Beef Roast from the Slow Cooker

Ingredients:

3 lbs beef round eye (7 Leans)1 packet program approved gravy mix (12 Condiments)1 packet Good Seasons Italian Salad Dressing Mix (8 Condiments)1 cup water

Directions:

Trim all fat from roast. Place roast in slow cooker. Combine two seasoning packets with water and stir until combined. Pour over roast in slow cooker. I usually flip the meat halfway through (about 4 hours), but this is optional. Cook on LOW for about 8 hours or until meat is cooked. Enjoy!

7 servings with 1 Lean, 2.8 Condiments and No Healthy Fats Required


Mexican Style Shredded Pork

Ingredients:2 lb pork loin roast (4 Leans)1/2 tsp salt (2 Condiments)1/4 tsp pepper (1/2 Condiment)1/4 tsp garlic powder (1 Condiment)1/2 tsp chili powder - optional (1/2 Condiment)2 - 4 oz cans of green chilies (2 Greens)1/4 cup chipotle salsa (4 Condiments)1/2 cup water

Directions:Rinse pork loin and pat dry with a paper towel. Trim it of all visible fat (mine did not have much at all). Season with salt, pepper, chili powder and garlic powder on all sides. Place in the slow cooker.

Combine green chilies, salsa and water in a small bowl and pour over pork. Cook on LOW for 8 hours. Shred the pork. You may add an additional 1/4 cup of water if desired, to keep the meat from drying out. Cook on LOW for an additional 1 hour.

4 Servings with 1 Lean, 1/2 of 1 Green, and 2 Condiments per serving (No healthy fat required)


Tilapia BurritoTortilla:1 cup grated cauliflower (2 green)1/4 cup egg beaters (1/8 lean)3/8 cup reduced-fat shredded Mexican cheese (6g fat/oz) (3/8 lean category)1/8 tsp Southwest Chipotle Mrs. Dash (1/2 condiment) (If using the tomato salsa topping, omit this seasoning to stay at 3 condiments)

Burrito filling:3.5 oz Tilapia, cooked as desired (1/2 lean)1/2 cup shredded cabbage (1 green)1/2 cup chopped cilantro (1/2 condiment)

Cilantro Lime Ranch:2 Tbsp Walden Farms Ranch (1 condiment)2 tsp fresh lime juice (1/2 condiment)

Preheat oven to 425 degrees. Line a 1/4 sheet cake pan with parchment paper. Wrap Tilapia in foil and bake for 20 minutes or until flaky.

Grate 1 cup of cauliflower and place in a medium-sized bowl. Add 1/4 cup egg beaters, 1/2 cup cheese. Add a 1/8 tsp of Southwest Chipotle Mrs. Dash. Add salt and pepper to taste. Mix with a spoon and place on the parchment. Spread as thin as possible in a rectangle or circle avoiding holes in the mixture. Bake at 425 degrees for 30 minutes. The crust will be browned and look a bit like a quiche looks on the top. These can be made ahead of time and refrigerated. Just heat them in the microwave on a couple paper towels for 30 seconds.

In a small bowl, combine ranch dressing and lime juice, and stir until blended.

Lay out a piece of foil larger than the tortilla. Chop the tilapia small chunks, and place them in the center of the tortilla. Top with shredded cabbage and cilantro. Serve the ranch lime dressing on the side and drizzle it on as you eat. (If you add it to the burrito before rolling it up, the tortilla will get a bit soggy and you won't be able to taste the dressing.)

Recipe makes one very filling fish burrito. 1 Lean 3 Green (Lime Ranch Drizzle: 2 Condiments)


Asian Chicken Lettuce WrapsIngredients:

6 oz cooked chicken breast, minced (1 leaner)1/2 cup celery, diced (1 green)1/2 cup shitake mushrooms, thinly sliced (1 green)1 garlic clove, minced (1 condiment)1 tsp soy sauce (1 condiment)1/2 tsp oyster sauce (1/2 condiment)1/2 cup fresh cilantro, chopped (1/2 condiment)1 tsp olive oil (1 healthy fat)2 drops sesame oil (I put this into the olive oil when I'm measuring)1 cup Iceberg lettuce leaves (1 green)

Soak the shitake mushrooms for around 30 minutes. Drain, but reserve the soaking liquid. Thinly slice the mushrooms.

In a large skillet, sauté the celery, mushrooms and garlic in the olive and sesame oil until the celery is almost aldente. Add the chicken, soy sauce, oyster sauce and cilantro. sauté for 2-3 minutes until everything is warmed through. Add 1/4 cup of the mushroom soaking liquid to thin the sauce.

Serve the chicken mixture in Iceberg lettuce "cups".

Tip: The mushroom soaking liquid is essentially mushroom broth. You can use this to make soup, etc. It's great stuff!

1 leaner serving, 3 green, 3 condiments, 1 healthy fat


Bunless Garden Burgers with Green Bean Fries

Green Bean fries:1 cup green beans (2 green)A few spritzes of PAMGarlic powder Onion powderSaltPepper1 1/2 Tbsp Walden Farms Ranch (3/4 condiment)

Pre-heat oven to 425 degress. Spray a few spritzes of PAM on a foil-lined baking tray. Spread out green beans in a single layer. Lightly sprtiz the beans with PAM (a tiny covering). Sprinkle with garlic powder, onion powder, salt and pepper. Personally I didn't count these as condiments since it was less than an 8th of a tsp each. But please use the spices at your discretion. Bake for 30 minutes or until aldente.

Bunless Garden Burgers:

2 Garden Burger Patties (1 lean)4 large iceberg lettuce leaves (1/2 green)4 thin slices of roma tomato (1/2 green)2 oz sliced dill pickles (optional snack)2 tsp Walden Farms Chipotle Mayonnaise (1/4 condiment)


Veggie QuesadillaTortilla:1 cup cooked spaghetti squash (2 green)1/4 cup egg beaters (1/8 lean)3/8 cup reduced-fat shredded Mexican cheese (6g fat/oz) (3/8 lean)1/8 tsp garlic powder (1/4 condiment)1/8 tsp onion powder (1/4 condiment)1/8 tsp ground black pepper (1/8 condiment)1/4 tsp whole oregano leaves, crushed in your palm (1/4 condiment)

Filling: 1/2 cup reduced-fat shredded Mexican cheese (6g fat/oz) (1/2 lean category)1/4 cup canned green chilles (1/2 green - I'm assuming they fit under the "peppers" category?)1/4 cup chopped mushrooms (1/2 green)

Topping:2 Tbsp Salsa (2 condiments)

Preheat oven to 425 degrees. In a medium bowl, mix together spaghetti squash, egg beaters, cheese, garlic powder, onion powder, black pepper and oregano. Press into a parchment-lined baking sheet as thin as you can make it. Bake in preheated oven for 30 minutes.Spread 1/4 cup of cheese over half of the baked tortilla. Spread chiles and mushrooms over the cheese. Top with the remaining 1/4 cup of cheese. Fold the tortilla onto the filling and return to the oven for 5-7 minutes until the cheese has melted.

Remove from oven, allow to set for 5 minutes before slicing into triangles. Serve with 2 Tbsp salsa.1 lean, 3 green, just shy of 3 condiments


Revolution RollsIngredients:

3 eggs at room temp (1 Lean)3 tablespoons light cream cheese at room temp (3 Condiments)A pinch or 1/16 tsp cream of tartar

(you can use white vinegar or lemon juice as a substitute)1 packet Splenda or Stevia (1 Condiment)

Instructions:

Preheat oven to 350 degrees. Separate egg whites from egg yolks, putting whites in one bowl and yolks in another bowl. Add cream of tartar (or vinegar or lemon juice) to whites. Beat whites on high until stiff peaks form. Set aside.

Add cream cheese and Splenda or Stevia 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 w parchment paper, make six equal sized blobs, not touching.

Bake at 350 for 30 to 35 minutes (possibly less depending on oven). They are good warm, but awesome cold and can be toasted without problem! Freeze the left overs in plastic wrap or individual sandwich bags or keep them in the fridge for up to 5 days in a large Ziploc bag. Toast them to make them crispy again!

Makes 6 Rolls or 3 servings


Chicken Parmesan (Crock Pot)

Ingredients:

36 oz raw boneless, skinless chicken breasts – should yield 4 ~ 6 oz portions (4 Leans)

2 cups crushed tomatoes – less than 5 g carbs per 1/2 cup serving (4 Greens)

1/2 tsp Italian Seasoning (1 Condiment)1 tsp Basil (1 Condiment)1/4 tsp Onion Powder (1/2 Condiment)2 cloves garlic (2 Condiments)2 tbsp Grated Reduced Fat Parmesan Cheese (2 Condiments)

Directions:

Place chicken in a slow cooker. Combine all the other ingredients in a medium bowl. Pour over chicken. Cook on low 6 to 8 hours. Serve with 1/2 cup sauce.

4 Servings with 1 Lean (6 oz Chicken), 1 Green (1/2 cup Sauce), and 1.6 Condiments per serving


Spicy Cauliflower Cheese Bake

1 1/2 cups cauliflower (3 green)1/4 cup egg beaters (1/8 leanest)1/2 cup 2% cottage cheese (1/3 leaner)1/2 cup 2% skim shredded cheddar cheese

(3-6 grams fat/oz) (1/2 lean)1/4 tsp Cayenne Pepper (1 condiment)

If using fresh cauliflower, you don't need to cook the cauliflower first. If using frozen, cook the cauliflower in a microwave safe dish according to the directions on the bag.Chop the cauliflower into pieces about the size of pasta or pulse in food processor. Mix together with egg beaters, cottage cheese, cheddar cheese and cayenne pepper.Bake at 350 degrees for 25-30 minutes.This counts as 1 lean and green meal and 1 condiment.


Garlic and Herb Squash Stir Fry

Ingredients:3/4 cup zucchini, sliced (1 1/2 Greens)3/4 cup cabbage or yellow squash, sliced (1 1/2 Green)7 oz shrimp or 6 oz chicken, cooked (1 Lean)1 tbsp light butter - (1 Healthy Fat)2 tbsp water1/2 tsp Mrs. Dash Garlic and Herb Seasoning (2 Condiments)1 tbsp parmesan cheese, grated (1 Condiment)Dash of salt or pepper (optional)Cooking spray

Directions:Spray skillet that has a cover with cooking spray. Over medium high heat, melt butter in the heated skillet. Add veggies and stir fry for several minutes until the veggies are tender crisp. Add shrimp or chicken, water, and seasonings. Cover and simmer for 4 to 5 minutes or until desired doneness. Sprinkle with parmesan cheese.

1 Lean, 3 Greens, 3 Condiments, and 1 Healthy Fat (you will need to add 1 more healthy fat if using shrimp)


Spinach Crust PizzaIngredients:Crust2 cups raw spinach leaves – 1 vegetable serving because it shrinks as it cooks 1 egg (large)1 cup shredded low fat Kraft Italiano cheese blend1/8 teaspoon salt,1⁄4 teaspoon pepper

Pizza Sauce3⁄4 cup chopped grape tomatoes 1 clove garlic

Toppings1/4 cup green onion, diced – it has to be green onion to count toward the vegetable servings (instead of regular onion) 1 tablespoon Parmesan cheese, shredded

Directions:-Preheat over to 425-Pull out a pizza sheet, or cookie sheet, and cover with parchment paper-spray the parchment paper generously with a lot of nonstick spray-In a magic bullet, blend the spinach and egg until it’s a baby food consistency-Add in cheese and spices and pulse until just combined. (I added oregano instead of pepper)-spread evenly on the parchment paper (make thin crust so it cooks through)-bake at 425 for about 15 minutes. Edges should start getting brown and crispy

-Prepare pizza sauce by placing tomatoes and garlic in blender (or magic bullet) and pulse until smooth.Spread evenly over cooked crust.-top with remaining cheese and green onions (can pick a different veggie from the approved lean and green guide, but follow the serving amount shown in recipe)-Place back in the oven and broil just until cheese is melted

Makes one serving 1 Lean protein 3 vegetables 3 condiments Eat the whole thing! It’s 1 Lean & Green!! Make multiple for the whole family!


Simple Beef with Broccoli Stir FryIngredients:1 pound raw beef round steak, cut into strips - you want 10 oz cooked (2 Lean)1 tbsp + 2 tsp low sodium soy sauce (5 Condiments)1 Splenda Packet (1 Condiment)1/2 cup water1 1/2 cup broccoli florets - should yield 1 cup (2 Greens)1 tsp sesame or olive oil (1 Healthy Fat)* Note Below2 cups cooked, grated cauliflower (4 Greens)

Directions:Toss steak with soy sauce and let sit 15 minutes.Heat oil over medium/high heat and stir fry beef for about 5 minutes or until browned. Remove from pan. Add broccoli, water and Splenda. Cover and cook 5 minutes or until broccoli is just starting to turn tender, stirring occasionally.Add beef back in and warm thoroughly. Serve over grated, cooked cauliflower.

Servings 2 Complete Lean and Green Meals with 3 Condiments


Fish TacosTortillas:1 cup grated cauliflower (2 green)1/4 cup egg beaters (1/8 lean)3/8 cup reduced-fat shredded Mexican cheese (6g fat/oz) (3/8 lean category)1/8 tsp Southwest Chipotle Mrs. Dash (1/2 condiment) (If using the tomato salsa topping, omit this seasoning to stay at 3 condiments)

Taco filling:3.5 oz Talapia, cooked as desired (1/2 lean)1/2 cup shredded cabbage (1 green)

Preheat oven to 425 degrees. Line a 1/4 sheet cake pan with parchment paper. Wrap Tilapia in foil and bake for 20 minutes or until flaky.

Grate 1 cup of cauliflower and place in a medium-sized bowl. Add 1/4 cup egg beaters, 1/2 cup cheese. Add a 1/8 tsp of Southwest Chipotle Mrs. Dash. Add salt and pepper to taste. Mix with a spoon and place in four 1/3 cup piles on the parchment. Spread each pile as thin as possible in a circle, avoiding holes in the mixture. Bake at 425 degrees for 30 minutes, flipping at 15 minutes. The crust will be browned and look a bit like a quiche looks on the top. These can be made ahead of time and refrigerated. Just heat them in the microwave on a couple paper towels for 30 seconds.

For the cilantro/tomato salsa topping, chop a white onion and cilantro and toss together.

For the Cilantro Lime Ranch Drizzle, finely chop the cilantro. Place in bowl with the ranch and lime juice, stir until blended. Add a touch of salt if necessary.

Cut the tilapia into four pieces, place a piece of tilapia on each tortilla, top with shredded cabbage and the topping of your choice. For the cilantro/tomato salsa topping, squeeze the lime directly onto the fish.

Recipe makes four fish tacos, which equal 1 lean and green serving


Toppings:

1/2 cup chopped cilantro (1/2 condiment)1 Tbsp chopped onion (1 condiment)1 tsp fresh squeezed lime juice (1/2 condiment)1 Tbsp tomato salsa (1 condiment)

OR

Cilantro Lime Ranch Drizzle:2 Tbsp Walden Farms Ranch (1 condiment)1/4 cup chopped cilantro (1/4 condiment)2 tsp fresh lime juice (1/2 condiment)

Asian Chicken Lettuce WrapsIngredients:

6 oz cooked chicken breast, minced (1 leaner)1/2 cup celery, diced (1 green)1/2 cup shitake mushrooms, thinly sliced (1 green)1 garlic clove, minced (1 condiment)1 tsp soy sauce (1 condiment)1/2 tsp oyster sauce (1/2 condiment)1/2 cup fresh cilantro, chopped (1/2 condiment)1 tsp olive oil (1 healthy fat)2 drops sesame oil (I put this into the olive oil when I'm measuring)1 cup Iceberg lettuce leaves (1 green)

Soak the shitake mushrooms for around 30 minutes. Drain, but reserve the soaking liquid. Thinly slice the mushrooms.

In a large skillet, saute the celery, mushrooms and garlic in the olive and sesame oil until the celery is almost aldente. Add the chicken, soy sauce, oyster sauce and cilantro. saute for 2-3 minutes until everything is warmed through. Add 1/4 cup of the mushroom soaking liquid to thin the sauce.

Serve the chicken mixture in Iceberg lettuce "cups".

Tip: The mushroom soaking liquid is essentially mushroom broth. You can use this to make soup, etc. It's great stuff!

1 leaner serving, 3 green, 3 condiments, 1 healthy fat


Pizza Crust (Version 1)

Ingredients 2 cups cauliflower florets 1/2 cup of plain Greek yogurt 1 egg 2tsps garlic powder 1 tbsp parsley/basil/Italian seasoning

(whatever you have on hand) 1/8 teaspoon sea salt ¼ teaspoon pepper to taste

Preheat oven to 400 degrees. Break off your cauliflower in pieces and place in a blender/food processor. Pulse until you have what appears as cauliflower “rice”, if it turns creamy – you have gone too far. Transfer cauliflower to a bowl and stir in yogurt, egg and the rest of the ingredients. Mix thoroughly. Spread the cauliflower mixture on a greased baking sheet, about 1/2 – 3/4 inch thick. Place in oven and bake for 30-35 minutes, until it’s nice and firm. Top with pizza sauce and desired toppings and bake another five minutes, or until cheese has melted.

Makes 2 servingsPer serving1 vegetable 1 ½ ounces of protein 3 condiments

Crock Pot Chicken Taco Soup

Ingredients:2 cups reduced sodium chicken broth (2 condiments)2 cups water1 cup rotel diced tomatoes with green chilies (2 greens)1/2 teaspoon cumin (1/2 condiment)1/4 teaspoon chili powder (1/2 condiment)1 clove garlic, minced (1 condiment)1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)13-14 oz raw chicken breasts - should yield 9 oz cooked (1 1/2 lean)2 cups 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 to 8 hours or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese.

Servings: 2 Each serving has 1 Lean, 3 Greens and 2.25 Condiments

* If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked

Italian Sausage Patties and Peppers

Ingredients:12 oz Turkey, ground, 93% lean (raw) 1 cup Raw Peppers, Green 1 cup Raw Peppers, Red 1 cup Raw Peppers, Yellow 1 1/2 tsp Parsley 1/2 tsp Garlic 10 sprays Non-stick Cooking Spray 1 tsp Oregano, ground 1 tsp Basil 1 tsp Fennel Seed

Preparation:1. Preheat grill to medium-high heat. 2. Combine seasonings in a bowl. Mix seasoning into ground turkey Form seasoned ground turkey into thin patties and place on grill. 3. Cook about 4 minutes on each side or until cooked through. 4. Spray a skillet with non-stick cooking spray for 5-10 seconds and heat to medium heat. Add peppers and sauté until lightly browned. 5. Place vegetables on two plates and top with ground turkey patties.

One serving provides approximately 1 Lean, 3 Green and 3 Condiments

Cincinnati Chili

Ingredients:1lb 94% lean ground beef 1/2 cup chopped leeks3 cups diced tomatoes 1/2 cup water1 garlic clove, minced 1 tsp unsweetened cocoa powder1 tsp Worcestershire sauce 1 tsp chili powder1 tsp ground cumin 1 bay leaf1/4 tsp ground allspice 1/2 tsp salt1 spaghetti squash 1 cup reduced fat, shredded cheddar cheese

scallions for garnish (optional)

Directions: Heat a large pot over medium-high heat, and add the beef and leeks. Cook until beef is brown and fully cooked and leeks have softened. Add the tomatoes, water, garlic, cocoa powder, and Worcestershire sauce along with the remaining herbs and spices. Mix well. Bring to a boil. Reduce sauce to a simmer, cover, and cook for about 20 minutes or until thickened. Meanwhile, prepare the spaghetti sauce. Cut in half, and remove the seeds and stringy pulp. Place squash halves in a microwave-safe dish with 1/4 to 1/2 cup water. Heat on high for 12 minutes or until fork tender. Allow to cool. With a fork, scrape out the flesh to make spaghetti-like strands. Set aside two cups, and save the remaining squash for another meal. Remove the bay leaf from the chili, and mix in the spaghetti squash. Sprinkle with cheese and garnish with scallions, if desired.300 calories / 13.5g fat / 15 carbs / 31g protein Per serving: 1 lean / 3 green / 3 condiments

Pumpkin Muffin (Healthy Options)

Ingredients:•1 can (15 oz.) pumpkin puree•½ cup apple sauce•2 large eggs•1 tsp. vanilla•½ cup brown sugar•2 cups flour•1 tsp. baking powder•1 tsp. baking soda•3 tsp. pumpkin pie spice•½ tsp. salt.

Instructions:1.Combine pumpkin, eggs, apple sauce, brown sugar and vanilla in large bowl—stir until combined.2.Mix flour, baking powder, baking soda, pumpkin pie spice and salt together in a separate bowl.3.Add dry ingredients to wet.4.Bake for 20-25 minutes at 350°.

Vegetable FrittataFALL into the Flavors of the Season with this healthy brunch option! Ingredients:•2 cups (packed) of raw chopped veggies of your choice (or if you are using leftover cooked veggies, use 1.5 cups cooked)•2 cups of Egg Beaters•3 tbsp half and half (optional, but this counts as a fat serving)•onion powder, Mrs. Dash and or/other seasonings of your choice•1 tbsp Parmesan cheese

Instructions:1.Just steam or sauté the veggies until they are soft, cool them slightly2.Add the half & half and the Egg Beaters along with the seasonings to taste3.Pour the whole mixture into a 9-inch pie pan4.Sprinkle the Parmesan on top and bake at 425 degrees for 20 minutes.

Equivalent:1 Lean and Green, 2 Condiments, 1 Healthy Fat

Make your Own Pumpkin Spice Latte (Healthy Options)Fall is often synonymous with a Starbucks Pumpkin Spice latte. While Starbucks certainly isn’t the only coffee shop offering this drink, they do offer one of the worst nutritional profiles. For a tall (small sized) coffee, its 330 calories, 14 g fat, 9 g saturated fat, 39 g carbohydrates and 37 g of sugar. Not to mention the recent concerns regarding all of the artificial additives and chemicals Starbucks adds to their drinks. Try this recipe below when you are craving a fall drink without all the calories and sugar!

Homemade Pumpkin Spice Latte Ingredients:•1 shot espresso or 4 oz. strong coffee•¾ cup fat free or nondairy milk (soy, almond, etc.)•3 tbsp. pumpkin puree•1 tbsp. maple syrup•5 drops Stevia•1/8 tsp. of pumpkin pie spice• 1/8 tsp. vanilla extract

Instructions:1.Place coffee, pumpkin, spices, vanilla extract and maple syrup in a blender.2.Steam milk with added stevia on the stove top until it is simmering. 3.Place milk briefly in blender to combine.4.Pour mixture into a coffee mug and let sit for one minute to let the milk and foam separate from each other.5.This version contains only 185 calories and 22 grams of sugar, which come mostly from natural sources.

Italian Chicken in the Crock Pot

Ingredients:27 oz raw, boneless, skinless chicken breasts should yield 3 - 6 oz cooked portions (3 Leans)

3/4 cup Kraft Light Done Right Italian Dressing or Newman's own Light Italian Dressing - if you do not eat all the sauce; only 50% is absorbed (3 Healthy Fats)

1/4 cup grated Parmesan cheese (4 Condiments)

1/2 tsp garlic powder or 2 cloves garlic, minced (2 Condiments)

Directions:Place chicken in slow cooker. Pour Italian dressing, Parmesan cheese and garlic over chicken. Gently toss chicken lightly with ingredients. Cook on low 6 to 8 hours. I only cooked my chicken for 5 hours and it was done.

3 Servings with 1 Lean, 1 Healthy Fat, and 2 Condiments per serving

zucchini pasta in a lemon cream sauce 1 and 1/4 cup zucchini, peeled with a julienne peeler (2 1/2...

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