Chicken Alfredo and Spinach "Pizza"

Ingredients:

Crust

1 cup or 100 grams grated raw cauliflower (2 Greens)

1/4 cup egg beaters (1/8 Lean)

1/4 cup Reduced Fat 2% Mozzarella cheese (1/4 Lean)

Toppings

2.25 oz chicken, cooked and chopped (3/8 Lean)

1/4 cup Reduced Fat 2% Mozzarella Cheese or Reduced Fat Feta cheese (1/4 lean)

1/2 cup spinach, cooked, drained and chopped (1 Green)

Alfredo Sauce

2 Light Garlic and Herb Cheese Wedges (1 Healthy Fat)

1/4 cup Light Alfredo sauce (3 condiments)

Directions:

Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg beaters, and 1/4 cup cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the crust over and bake an additional 10 minutes. Oven times may vary. Set aside.

Prepare Alfredo sauce by combining all ingredients for the sauce in a very small saucepan over medium low heat. Bring to a boil and stir constantly until sauce is bubbly and thickened. Remove from heat and stir in chicken. Set aside. Top the crust with cooked spinach. Then spread chicken mixture over the spinach. Top with 1/4 cup mozzarella or feta cheese. Broil until cheese is melted.

1 Complete Lean and Green Meal with 3 Condiments and 1 Healthy Fat

Baked Shrimp with Tomatillos and Zucchini Ribbons

Ingredients:

~16 oz baby salad shrimp - will cook down to about 14 oz (2 lean)

2 TSP vegetable oil (2 healthy fats)

2 thinly sliced garlic cloves (2 condiments)

1.5 cups tomatillos (3 greens)

270 grams of zucchini ribbons (3 greens)

2 TSP dried cilantro (2 condiments)

2 TSP fresh lemon juice (1 condiment)

1/2 cup crumbled fat free feta (2 healthy fat)

1/4 cup water

1/16 tsp seasoned salt or salt (1/4 Condiment)

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

2 servings of 1 lean, 3 greens, 3 condiments and 2 healthy fat

Directions:

Heat oil in the pan you will use for baking. AAdd the garlic and cook a minute. Add the tomatillos, reduce heat to medium and cook for 10 minutes, until the tomatillos are cooked through, but still hold their shape. Sprinkle salt over the tomatillos as they are cooking. Add zucchini ribbons and let them cook for about 2 minutes. Add the 1/4 cup of water. Add the cheese and shrimp. Cook in a preheated 425°F oven for 10 minutes. Remove pan from the oven. If using a pan with a handle, such as a cast iron frying pan, I recommend cooling the handle with ice for safety; it's so easy to forget that pan has just come out of the oven, and you grab the hot handle by mistake. Right before serving, mix in the cilantro and sprinkle with lime juice and freshly ground black pepper.

Bagel Bun

ingredients:

1 MF Cream Soup, any flavor (1 MF meal)

1 MF Scrambled Eggs (1 MF meal)

4 TBSP water

1 TSP baking powder (2 condiments)

2 servings of 1 MF meal and 1 condiment

Directions:

Preheat oven to 375° F. Combine all ingredients into a medium-sized mixing bowl. Coat a foil-lined cookie sheet with non-stick cooking spray. Scoop mixture out into two bagel/bun shapes. Bake for 12 minutes or until browned and bread-like. Once cool, slice each piece in half horizontally to create a bagel/bun.

Cinnamon Crepes

Ingredients 
1 Medifast Vanilla Shake (1 MF meal)
1 Medifast Scrambled Eggs (1 MF meal)
¾ cup water
2 tablespoons reduced-fat cream cheese
1 tablespoon sugar-free syrup
1 teaspoon vanilla extract
¼ teaspoon baking powder
¼ teaspoon cinnamon
1 packet Splenda
Non-stick cooking spray

Directions: 

Mix Vanilla Shake, Scrambled Eggs, vanilla extract, Splenda, baking powder, and a dash of cinnamon with water to get a thin batter. Heat a 6-8 inch non-stick skillet and coat with cooking spray. Pour in enough batter to coat the bottom of the skillet - should make 4 crepes. Cook over medium heat until set. Turn and cook reverse side (they cook fast so be prepared to flip and remove quickly). Lay crepe out flat and spread with cream cheese. Dash desired amount of cinnamon and roll crepe. Add additional cinnamon, if desired, and drizzle with syrup.

2 servings with 1 MF meal and 3 condiments

Cheesy Mexican Spaghetti Squash Casserole

Ingredients:

2 cup prepared Spaghetti Squash Strands (4 Greens)

1 cup diced diced tomatoes (2 Green)

4 Light Laughing Cow Queso Fresco and Chipotle Cheese Wedges (2 Healthy Fat)

1/2 cup 2% reduced fat Mexican Cheese, Shredded (1/2 Lean)

14 oz raw Chicken Breasts, cubed - should yield 9 oz cooked (1 1/2 Lean)

2 tsp low sodium Taco Seasoning Mix (3 Condiments)

2 tbsp water

Directions:

Preheat oven to 350 degrees. Prepare spaghetti squash by oven or microwave. For tutorial, please go HERE.

Spray a nonstick skillet with cooking spray. Add chicken, taco seasoning mix and water. Cook chicken until chicken is no longer pink and cooked thoroughly. Make sure you have 4.5 oz of chicken when cooked. If you desire more shredded Mexican cheese, then use 1/2 cup Mexican cheese and only 3 oz chicken when cooked. Set aside.

Saute 2 cups spaghetti squash, tomatoes and laughing cow cheese wedges until cheese is melted.

Mix cubed chicken into the mixture. Pour into a casserole pan. Sprinkle shredded cheese over top of mixture. Bake for 7 to 10 minutes or until cheese has melted. Serve.

2 Servings with 1 Lean, 3 Greens, 1 1/2 Condiments and 1 Healthy Fat per Serving

"Macaroni" & Cheese

ingredients:

1½ cups cauliflower, steamed and chopped (3 greens)

½ cup moderate-fat shredded cheddar (1/2 lean)

½ cup moderate-fat shredded mexican cheese (1/2 lean)

2 tablespoons half & half (1 healthy fat)

1 tablespoon reduced-fat cream cheese (1 condiment)

¼ teaspoon black pepper (1 condiment)

¼ teaspoon onion powder (1 condiment)

1 servings of 1 lean, 3 greens, 3 condiments and 1 healthy fat

Preheat oven to 350° F. In a saucepan over medium-low heat, warm half & half and cream cheese. Add black pepper and onion powder. Wisk until melted and creamy, but do not let boil; keep warm. Mix cheese together in mixing bowl. Pour ¾ of the cheese mixture into the saucepan. Stir until cheese is completely melted. Add cauliflower and gently fold until cauliflower is covered. Place mixture in a baking dish and top with remaining shredded cheese. Bake for 20 minutes or until cheese is browned.

Seafood Bisque

Ingredients:

1.5 cups chopped cauliflower (3 greens)

1/2 cup scallions (1 green)

1 cup white mushrooms (2 greens)

3 cups of chicken broth (3 condiments)

1/4 TSP garlic powder (1 condiment)

1/2 TSP paprika (1 condiment)

1/4 TSP salt (1 condiment)

1/2 TSP pepper (1 condiment)

2 TSP butter (2 healthy fat)

4 wedges LC Light Cheese (2 healthy fats)

6 oz Chobani plain, non-fat yogurt (1/2 lean)

3.5 oz lump crab meat [not imitation!] (1/2 lean)

7 oz baby salad shrimp (1 lean)

1/4 cup parsley (1 condiment)

1 TBSP chopped chives (1 condiment)

2 servings of 1 lean, 3 greens, 3 condiments and 2 healthy fat

Cut the cauliflower into small chunks. For this, I used my rice-cooker but you can use an about 4-quart pot or Dutch oven, place the cauliflower and broth; season with salt and pepper. Bring to a boil; reduce heat and simmer, covered, about 25 minutes until very tender. Puree with a stick blender until thick and smooth. Add remaining ingredients; season to taste with salt and pepper. Reheat if necessary.

Tuna Quiche with Dill

ingredients:

7 oz canned and drained tuna (1 lean)

2 oz Kraft 2% swiss cheese (1/2 lean)

3/4 cups egg beaters (1/2 lean)

3 cup fresh spinach (3 greens)

1/4 TSP salt (1 condiment)

1/2 TSP dill (1/2 condiment)

1 chopped garlic clove (1 condiment)

4 wedges Laughing Cow Swiss Light Cheese (2 healthy fats)

2 servings of 1 lean, 1 1/2 greens, 1.25 condiments, and 1 healthy fat

Mix the tuna, cheese, spinach, dill, and garlic and then layer in a greased pie plate ( I used non-stick spray). Mix the egg beaters, salt, and LC cheese until well mixed. Pour the mixture over the tuna mix. Bake at 350º 35 minutes until a knife inserted in center comes out clean. Let stand 10 minutes before cutting.

So Close But Still So Far Away & Thai Coconut Curry Chicken

So, my weigh-in yesterday but me at 240 lbs. Which means I'm now .4 lbs away from having lost 50 lbs total. And I'm 5.4 lbs away from my next goal. SO FREAKING CLOSE. But I'll get there, hopefully by the end of this week.

But this past weekend I was working at Tropicana Field for the Tampa Bay Rays. It was a little difficult to stay on plan because someone I work with brought in two pans of white chicken lasagna. Trust me, it was hard. I love pasta and this lasagna is made with an alfredo sauce and artichoke hearts. But I prevailed and didn't eat any of it.

I'm actually planning to go to the second home football game for my college. It's this upcoming Saturday so I have to plan what I'm bringing with me and what I'll be doing for my lean and green.

Ingredients:

1 TSP besame oil (1 healthy fat)

1/4 cup scallions (1/2 greens)

2 TSP Thai Kitchen Red Curry Pate (2 condiments)

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

1/3 cup Thai Kitchen Lite Coconut Milk (1 healthy fat)

2 TBSP chopped cilantro (.12 condiment)

18 oz boneless, skinless, chicken breasts - should yield 12 oz cooked and cubed (2 lean)

2 3/4 cup cooked grated cauliflower (5 1/2 greens)

Serving: 2 serving of 1 lean, 3 greens, 1.5 condiments, and 1 healthy fat

Directions:

In a large nonstick skillet, heat oil on medium high heat. Add scallions and red curry paste and saute one minute. Add cubed chicken and garlic powder and cook until almost done. Add coconut milk and mix well. Simmer about 2-3 minutes. Remove from heat. Mix in cilantro. Serve over cauliflower rice.

"Potato" Salad

Ingredients:

2.75 cup cauliflower (5 1/2 green)

1/4 cup diced scallions (1/2 green)

1 chopped hard boiled egg (1/3 lean)

2.5 TBSP light mayo (2.5 healthy fats)

1 TBSP mustard (3 condiments)

Serving: 2 serving of 1/6 lean, 3 greens, and 1 condiments

Directions:

Steam cauliflower until it reaches the same texture as cooked potatoes. Rinse in cold water to cool; pat with paper towel until dry. Chop cauliflower into small bites. Mix into a bowl with scallions and eggs. Add mayo and mustard and mix well. Cover and chill for one hour before serving.

Ranch Baked Tilapia

I absolutely love this recipe. I first came up with the idea on July 28th, but took me a little to make it. I prefer to space out my recipe posts. But this recipe is one I absolutely LOVE! When I make it, I usually cook Mashed Cauliflower at the same time to get the greens.

Ingredients:

20 oz tilapia fillets - should cook down to 14 oz (2 lean)

4 TBSP Hidden Valley Light Ranch Dressing (2 healthy fats)

1/4 cup fat free parmesan cheese (4 condiments)

2 servings of 1 lean, 2 condiments and 1 healthy fat

Directions:

Spread half of the ranch dressing in the bottom of a greased 9x13" metal baking pan*. Arrange the fish in a single layer over the dressing. Spread the remaining dressing evenly over the top of the fish. Sprinkle with the parmesan cheese. Bake at 425º 15-20 minutes or until the fish is done. If the top needs browning put the baking pan under the broiler for a few minutes until nice and brown. I broiled mine for 4 minutes. Don't put the pan too close to the broiler element or the cheese will burn. I kept my pan on the middle rack for the baking as well as the broiling.

"Stuffing" Pie

Ingredients:
13 oz 99% lean raw ground turkey - should cook to 10.5 oz (1.5 lean)
.25 cup Kraft 2% Mexican cheese (.25 lean)
.5 cup egg beaters (.25 lean)
1.5 cup fresh spinach (1.5 greens)
1.5 cup fresh chopped white mushrooms (3 greens)
1/4 TSP salt (1 condiment)
1/4 TSP pepper (1/2 condiment)
1 chopped garlic clove (1 condiment)
4 wedges Laughing Cow French Onion Light Cheese (2 healthy fats)

2 servings: 1 lean, 2.25 greens, 1.25 condiments, 1 healthy fat

Directions:
In a large skillet, brown the ground turkey along with the mushrooms and spinach; drain well. Place in a greased 10-inch pie plate. Do not use a smaller pie plate or it will overflow. If you don't have that size, use an 8x8" or 11x7" baking dish. Mix in the cheese. In a bowl, beat the eggs, LC cheese, and seasonings. Pour the egg mixture evenly over the meat mixture. Bake at 350º 35-40 minutes until set in the center and nicely browned. Let stand 10 minutes before serving.

Spinach Chicken Noodle Soup

Ingredients:
18 oz raw, boneless chicken breasts - should cook to 12 oz (2 lean)
16 oz package of Tofu Shirataki Noodles (4 green)
2 cup fresh spinach (2 green)
4 cups 99% Fat Free Chicken Broth (4 condiments)
2 chopped garlic glove (2 condiment)

The Shirataki noodles are packed in water and found with the tofu. Rinse the Shirataki noodles very well with water. The water that is in the package is smells like fish. Rinsing very well will make sure the taste is not carried over. Bring the broth and noodles to a boil, then reduce heat and simmer for 10 minutes. Add the chicken and spinach. Simmer for another 5 minutes.

This recipe counts for 2 servings of 1 lean, 3 green, 3 condiments.

Rice-Cooker Cooked Buffalo Chicken with Mushrooms and Zucchini Ribbons

Ingredients:
18 oz raw, boneless chicken breasts - should cook to 12 oz (2 lean)
270 grams zucchini ribbons (3 greens)
1.5 cup fresh chopped white mushrooms (3 greens)
.25 cup Frank's Hot Wing Buffalo Sauce (1.33 condiments)
.25 cup Walden's Farm No Calorie Ranch (1.33 condiments)
1/3 cup low sodium chicken broth (1/3 condiment)
4 wedges Laughing Cow Blue Cheese Light Cheese (2 healthy fats)

2 servings: 1 lean, 3 greens, 1.5 condiments, 1 healthy fat

Directions:
Season the chicken with the salt and garlic powder. Cut the chicken into small pieces. Place the chicken pieces and chicken broth in the rice cooker. Cook on high for about 6-7 minutes or until the chicken is mostly cooked. Add mushrooms and let cook on warm for about 1 minute. Add buffalo, ranch, and laughing cow cheese. Cook on warm for about 5 minutes or until the LC cheese melts. Add zucchini ribbons and cook for about 15 minutes, alternating between high and warm.

Tuna Muffins

Ingredients:

9 oz canned and drained tuna (1 1/3 lean)

1/2 cup egg beaters (1/3 lean)
1/2 cup fat free cheddar cheese (1/3 lean)
2 cup finely chopped baby spinach (2 green)
1/4 TSP salt (1 condiment)
1/4 TSP pepper (1/2 condiment)1/4 TSP garlic powder (1 condiment)

2 servings: 1 lean, 1 green, 2.25 condiment

Directions:

Mix all of the ingredients and spoon into 6 well-greased muffin cups. Bake at 350º for 30 minutes until puffed, set and lightly browned around the edges.

Rice-Cooker Cooked Alfredo Chicken with Mushrooms and Spinach

Ingredients:
18 oz raw, boneless chicken breasts - should cook to 12 oz (2 lean)
1/3 cup Classico Light Alfredo Sauce (3.5 condiment)
3 cup fresh spinach (3 greens)
1.5 cup fresh chopped white mushrooms (3 greens)
1/8 TSP salt (1/2 condiment)
1/4 TSP garlic powder (1/2 condiment)
1 chopped garlic clove (1 condiment)
.5 cup low sodium chicken broth (1/2 condiment)
4 wedges Laughing Cow Garlic & Herb Light Cheese (2 healthy fats)

2 servings: 1 lean, 3 greens, 3 condiments, 1 healthy fat

Directions:
Season the chicken with the salt and garlic powder. Cut the chicken into small pieces. Place the chicken pieces and chicken broth in the rice cooker. Cook on high for about 6-7 minutes or until the chicken is mostly cooked. Add mushrooms and let cook on warm for about 1 minute. Add garlic and add laughing cow cheese. Cook on warm for about 5 minutes or until the LC cheese melts. Add sauce and cook for about 15 minutes, alternating between high and warm. Add spinach and cook until spinach begins to wilt.

Spinach Stuffed Chicken

ingredients:
18 oz raw boneless chicken breasts - should yield 12 oz cooked. (2 lean)1.5 cup cooked spinach spinach (3 greens)
1/4 TSP salt (1 condiment)
1/4 TSP pepper (1/2 condiment)
1 chopped garlic clove (1 condiment)
1/2 TSP garlic powder (1/2 condiment)2 wedges Laughing Cow Blue Cheese Light Cheese (1 healthy fats)
2 servings of 1 lean, 1.5 greens, 1.25 condiments, and 1/2 healthy fat

Directions:
To prepare the chicken, trim off any fat. Butterflythe chicken by making a shallow vertical cut into the middle of the thickest part of the breast
and then running the knife horizontally toward the outside stopping within a quarter to half inch of the edge. Fold out the flap you just cut. Repeat by making a flap going in the opposite direction from the same center cut. Cover the chicken with a piece of plastic wrap and pound until it's a thin even thickness all over. Season on both sides with salt and pepper.

Cook the spinach in a pan with a small amount of

water. Move the cooked spinach into a bowl. Stir together the laughing cow cheese, garlic and spinach. Place 1/6 of the spinach mixture in a pile in the center of each chicken breast. Fold all the sides of each breast up and over the filling to completely cover it. Gently squeeze the seam to seal the opening. Carefully place seam side down in a greased baking dish. I sprayed my pan with Pam. Tuck in any stray ends of the chicken. Spread the rest of the spinach mixture over the chicken. Sprinkle with garlic powder. Bake at 375º 25-30 minutes or until chicken juices are no longer pink. Serve at once.

Grilled Chicken Parmigiana & Savory Spaghetti Squash Casserole

Grilled Chicken Parmigiana
Ingredients:
.25 cup fat free 2% mozzarella (1/6 lean)
.25 cup fat free parmesan (1/6 lean)
16 oz raw chicken breasts - should equal 10 oz coked (1 2/3 lean)
2 chopped garlic cloves (2 condiments)
1 TSP red pepper flakes (1 condiment)
1 cup chopped tomatoes (2 greens)2 TSP dried basil (2 condiments)
dash of salt
dash of pepper
2 TSP olive oil (2 healthy fats)

2 servings: 1 lean, 1 green, 2.5 condiments, 1 healthy fat

Directions:
Heat a pan to high heat. Season the chicken with the salt and pepper. Spray pan with non-stick spray. Cook chicken for 3 to 4 minutes on each side and transfer to foil-covered platter to hold.

Place a medium pot on the stove over medium heat. Add olive oil, garlic, and red pepper flakes. Cook for 10 minutes, stirring often. Add the tomatoes and heat trough, about 2 minutes. Stir in the basil and season with salt and pepper.
Preheat the broiler to high.

Layer the chicken with the tomato sauce in a casserole dish. Top the casserole with parmesan and mozzarella. Brown the chicken parm casserole under the broiler for 3 minutes.

Savory Spaghetti Squash Casserole
Ingredients:
2 cups cooked spaghetti squash (4 greens)
.5 cup egg beaters (/14 lean)
.25 TSP garlic powder (1 condiment)
.25 TSP onion powder (1/2 condiment)
dash of salt
dash of pepper

2 servings: 1/8 lean, 3 greens, and 1 condiments

Directions:
Preheat oven to 375 degrees. Spray a casserole dish with non stick cooking spray. Combine all ingredients in a medium bowl. Stir until mixed thoroughly. Pour contents into prepared casserole dish. Bake for 30-35 minutes. Let set for 15 minutes. Serve warm.

When I made it, I found that I should have used less red pepper flakes in the chicken pram. I don't like extremely spicy dishes.

Fish Tacos with Red Pepper & Tomato Sauce

Ingredients:
20 oz grouper or tilapia fillets - should cook down to 14 oz (2 leans)
dash of salt
dash of pepper
2 TSP fresh lemon juice (1 condiment)
5.5 cups Bibb lettuce leaves (5.5 greens)
.25 cup finely chopped red pepper (1/4 green)
.25 cup finely chopped tomato (1/4 green)
2 TBSP dried cilantro (2 condiments)
1/2 TSP ground mustard (1 condiment)
2 TSP olive oil (2 healthy fat)

2 servings: 1 lean, 3 green, 2.5 condiments, 1 healthy fat

Directions:

Heat a grill pan or nonstick skillet over high heat. Spray the pan with cooking spray. Place the fish on the grill pan, season with salt and pepper, and cook for 5 minutes on each side, or until opaque. Transfer to a serving plate.

Arrange the lettuce leaves on a platter. Place the ground mustard, cilantro, tomato and red pepper in a food processor. Turn on the processor and stream in the olive oil, then add small amount of salt and pepper.

Break the fish into chunks and squeeze lemon juice over the fish. Pile the fish in lettuce leaves and top each "taco" with the red pepper-tomato sauce.

Blueberry Oatmeal Muffin

Ingredients:
1/4 TSP baking powder
1/2 packet of splenda
about 1/4 to 1/3 water (enough to make a paste)

Using either a large mug or ramekin, put the oatmeal mix and add the baking powder and splenda. Mix in enough water to make a thick paste. Microwave on high for about 1.5 minutes. You can use 1/2 TBSP of light cream cheese as a topping.