This is a tried and true recipe that is so easy to make! Enjoy it as a quick weeknight meal or at your next potluck or gathering! It has loads of flavor, yet it is only made with three ingredients! Say what? 

That's right! Only three ingredients! Chicken, root beer, and of course your favorite BBQ sauce! My personal favorite is G Hughes Carolina Sweet Heat! It is sugar free, low in calories, only 1 g of carbs for 2 tbsp and it tastes so delicious! Hallelujah!


Throw the chicken, root beer, and a 1/2 cup of BBQ sauce in the slow cooker and let it work it's magic. You can also use Dr. Pepper or Coke, but I prefer good old fashioned root beer. Drain some of the liquid from the chicken if you prefer, but I like to keep some to keep it more saucy. Then it's off to shredville using two forks! Add 1 cup more of BBQ sauce and give it a good stir. Then enjoy it with your favorite veggies and one additional healthy fat to make a complete Lean and Green meal. 

My favorite way to eat my Greens with only a healthy fat available and no condiments is to use an approved dressing for flavor. This could be a yummy salad using a variety of veggies with your favorite dressing. I absolutely love ranch and ranch is pretty awesome with BBQ flavors! You could also use a vinaigrette such as Italian or balsamic dressing as a marinade for an assortment of veggies such as yellow squash, zucchini, tomatoes, mushrooms, etc. Let them marinade for about 30 min or longer for extra flavor and then toss them on the grill, roast them in the oven or cook them in an air fryer.

Can you freeze this recipe? You sure can! Allow the chicken to cool to room temperature. Pack in a freezable Ziploc bag making sure to flatten the bag and remove the air as much as possible. Label the bag with the name and date. Then store it in the freezer for up until 3 months! When you are ready to eat it, thaw in the fridge the night before and reheat. I hope you enjoy this simple family friendly meal!


Slow Cooker BBQ Pulled Chicken

Ingredients:
2 lbs boneless, skinless, chicken breasts (4 Leaner)
1 cup diet root beer
1 1/2 cups G Hughes Carolina Sweet Heat BBQ Sauce, divided
(12 Condiments) *

Directions:
Place chicken at the bottom of a slow cooker.
Whisk together root beer and 1/2 cup bbq sauce in a bowl.
Pour bbq mixture over chicken and toss to coat.
Cook on Low 6 to 7 hrs or on High 3 to 4 hours.
During the last 20 min of cooking, drain some of the liquid.
I like to keep some of the liquid to make it more saucy.
Then shred the chicken with two forks.
Add 1 cup bbq sauce to the chicken, stirring until combined. Continue cooking for 20 min. Enjoy!

Makes 4 Servings
Each serving provides
1 Leaner and 3 Condiments
Add 3 Greens and 1 Healthy Fat to complete your Lean and Green meal such as 3 cups mixed greens and 2 tbsp of an approved salad dressing.

* The Carolina Sweet Heat flavor is the only G Hughes BBQ sauce that is just 1 Condiment for 2 tbsp. All the other flavors are 1 Condiment for 1 tbsp. If using another flavor, add 1/4 cup bbq sauce with the root beer and use an additional 1/2 cup to stir in at the end, a total of 3/4 cup.


Enjoy this simple light refreshing shrimp salad over the upcoming warmer months! The lemon juice, dijon mustard and fresh dill gives this salad some zing! The mayo makes it creamy while the celery adds a nice crunch! Adding old bay seasoning kicks it up a notch and the splash of hot sauce gives it a little but of heat! Serve it over a bed of lettuce or with your favorite veggies!


Shrimp Salad

Ingredients:
14 oz cooked shrimp, peeled, deveined, tails removed,
chopped into small pieces (2 Leanest)
1/2 cup celery, diced (1 Green)
6 tbsp light mayo (4 Healthy Fats)
1 tsp dijon mustard (1 Condiment)
2 tsp lemon juice (1 Condiment)
1 tbsp fresh dill, chopped (1/16 Condiment)
3/4 tsp old bay seasoning (3 Condiments)
1/2 tsp Frank's hot sauce (1/12 Condiment)

Garnish:
green onions if desired, but subtract
from your Greens

Directions:
Combine all ingredients in a medium sized bowl. Refrigerate for at least 1 hour before serving. Serve with lettuce or your favorite veggies!

Makes 2 servings
Each serving provides
1 Leanest, 1/2 of 1 Green, 3 Condiments and 2 Healthy Fats
(Add 2 1/2 Greens to complete your Lean and Green meal)


I am trying to use up what I already have in the house so I threw this together last minute! I wanted to share how easy it is to create a delicious Lean and Green meal in less than 20 minutes!


One thing I always have in the freezer is shrimp! I absolutely love shrimp and it also just happens to be a Leanest Lean so it allows me to use 2 additional Healthy Fats. Yes! I also tend to have bell peppers in the fridge. They are so good and can be used a variety of ways such as stuffed bell peppers, as nachos, in fajitas or stir-fry! They are loaded with Vitamin C with a single red bell pepper having up to 169% of the recommended daily requirement of Vitamin C! Such a great way to get that Vitamin C in and boost your immune system, especially during times like the present! I cooked the peppers in the air fryer but they are just as good roasted in the oven. Add the shrimp, peppers, sour cream, guacamole, and salsa and you have shrimp fajitas with all the fixings. but without the tortillas! So yummy!

Mexican Shrimp Bowl

Ingredients:
9 to 10 oz raw shrimp, shells and tails removed ~ should yield 7 oz cooked (1 Leanest Lean)
1/2 tsp Stacey Hawkins Southwestern Seasoning or your favorite taco or Mexican style seasoning (1 Condiment)
1 1/2 sweet bell peppers, sliced (about 1/4 inch) ~ 7.2 ounces cooked (3 Greens)
2 tbsp sour cream (1 Healthy Fat)
2 tbsp guacamole (1 Healthy Fat)
2 tbsp red salsa (2 Condiments)

Directions:
Lightly spray a non-stick skillet with cooking spray. Add shrimp and season with Southwestern seasoning. Cook shrimp over medium high heat for about 5 to 6 minutes or until pink and cooked through. Place shrimp in a bowl.

While shrimp is cooking, add sliced sweet bell peppers to an air fryer. Cook at 400 degrees for 10 to 12 minutes, shaking the basket halfway through. You can also roast them in the oven at 425 degrees for about 20 minutes, stirring halfway through. Add peppers to the shrimp bowl. Then add the sour cream, guacamole, and salsa to the bowl. Enjoy!

Makes 1 Serving
Each serving provides
1 Leanest Lean, 3 Greens, 3 Condiments, and 1 Healthy Fat


I thought I would share my favorite green tea smoothie using matcha! Matcha literally means powdered tea. When you have are having traditional green tea, the leaves are infused in hot water and then discarded. With matcha, you are drinking the actual tea leaves in powder form. Because the whole leaves are ingested, it is a more potent source of nutrients than steeped green tea. It's a super food that is loaded with nutrients, potent amino acids and has 137 times the antioxidants of brewed green tea. It isn't the only super food in this shake! I also added spinach and I swear you can not taste it at all. Spinach is also packed with protein, iron, vitamins, and minerals all in a low calorie food! Plus the addition of Greek yogurt thickens the shake and adds additional protein! Enjoy!


Green Tea Smoothie

Ingredients:
1 Optavia or Medifast Vanilla Shake (1 Fueling)
1/2 cup plain fage 2% Greek yogurt (1/3 Leaner)
1 cup unsweetened cashew or almond milk (1 Condiment)
1/2 tsp Matcha Green Tea Powder (1/2 Condiment)
1 cup Baby Spinach (1 Green)
Few cubes of ice

Directions:
Blend all ingredients in a blender.
Pour into a glass and enjoy!

Makes 1 Serving
Each serving provides
1 Fueling, 1/3 Leaner, 1 Green, and 1 1/2 Condiments

(You will need 2/3 Lean such as 4 ounces of chicken breasts and 2 Greens to complete your Lean and Green meal)



Here is a yummy easy dinner that is perfect for a week day meal or a busy weekend! Taco Salad made with taco seasoned lean ground beef placed on a bed of lettuce and chopped tomatoes. Then topped with Quest protein chips! I drizzled Bolthouse Cilantro Avocado dressing on top of the salad which only counts as 2 Condiments for 2 tbsp! Using the salad dressing as Condiments, allows you to use an additional Healthy Fat such as sliced avocado or sour cream. Yum! Check out some other Bolthouse dressings Here that could also be used as Condiments or Healthy Fats.


You can use any flavor of Quest protein chips, but I used Loaded Taco flavor! I grabbed them from Amazon! It is so good and a personal favorite of mine! These protein chips are approved for the 5 and 1 plan, but it is not recommended to have 2 bags as a full Lean. I like using them as an occasional treat and I love how they add a nice crunch to the taco salad! Yum!


Taco Salad with Quest Chips

Ingredients:
4 ounces 95 to 97% uncooked lean ground beef ~ 3 ounces cooked (1/2 Leaner)
1/2 tsp taco seasoning (1 Condiment)
1/2 cup or 90 g tomatoes, chopped (1 Green)
2 cups or 94 g romaine lettuce, shredded (2 Greens)
1 bag Quest Protein Chips (1/2 Leaner)
2 tbsp Bolthouse Cilantro Avocado Dressing * (2 Condiments)
1.5 ounces avocado, sliced or 2 tbsp sour cream (1 Healthy Fat)

Directions:
Place ground beef in a medium sized skillet and cook until brown. Drain meat and return to skillet. Stir in  taco seasoning and heat for about 2 more minutes. Set aside and let cool.
Add lettuce and tomatoes to a bowl. Toss in ground beef.
Top salad with Quest protein chips and drizzle dressing. Finish off with sliced avocado or sour cream.

Makes 1 Serving
Each serving provides
1 Leaner, 3 Greens, 3 Condiments, and 1 Healthy Fat

* If you decide to use a different salad dressing as your Healthy Fat instead of Condiments, do not use sliced avocado. You can use 1 tbsp of sour cream as 1 Condiment or 2 tbsp plain non-fat or low fat Greek yogurt as 1 Condiment or 2 tbsp salsa as 2 Condiments.

Click Here to Print

This Meaty Taco Dip is quick and easy to make plus you can make it ahead of time! It is packed with all the protein and yummy nutritious veggies to get you through those action packed football games! Trust me! You do not want to be hungry during the games because well.. hungry leads to hangry, especially when your team is not winning! Boo! But you can bet that this dip will be a winner no matter who is winning! Yes!


I beefed up my taco dip by adding lean ground beef and protein rich Greek yogurt! Greek yogurt is an excellent substitute for sour cream and a wonderful choice when you are trying to not let those pesky pounds creep up on you!


To make this yummy dip, start off by layering lean ground beef that has been mixed with green chiles, tomato sauce, and taco seasoning on the bottom of a large casserole dish. Then add a creamy layer made of a mixture of plain Greek yogurt, softened cream cheese, and more taco seasoning. Then sprinkle shredded cheese, fresh lettuce, chopped tomatoes, sliced jalapenos, and green onions on top.


Divide the dip into 6 equal portions and serve with your favorite "chip" alternative! I absolutely love sweet mini bell peppers, but sliced cucumbers, zucchini, or celery are also great choices!


Then devour all the delicious layers of taco seasoned ground beef, the creamy goodness of Greek yogurt and cream cheese, shredded cheddar cheese and all the veggies! This dip is perfect for a potluck or get-together so even after all the football games have ended, keep this recipe in mind for your next big gathering!


Meaty Taco Dip

Ingredients:
1 ½ lb 95 to 97% lean ground beef or turkey
or sauce less than 5 g of carbs per ¼ cup
3 tbsp taco seasoning, divided
4 ounces diced green chiles
1 ½ cups plain 2% Greek yogurt
6 ounces low fat cream cheese, softened
2 cups reduced fat shredded cheddar cheese
2 cups or 144 grams iceberg lettuce, shredded
½ cup or 90 grams tomatoes, chopped
1 ounce jarred jalapeno slices
Optional garnish: green onions

Directions:
In a large skillet, crumble and cook ground beef. Drain any fat. Add tomato sauce, 2 tbsp taco seasoning, and green chiles stirring until combined. Let simmer for about 2 minutes. Spread ground beef mixture on the bottom of a 13 x 9 inch casserole dish and let cool to room temperature.
Use a hand mixer to mix Greek yogurt, softened cream cheese, and 1 tbsp taco seasoning in a medium sized bowl until well blended. Spread over ground beef layer.
Then sprinkle cheese, lettuce, and tomatoes on top. Add jalapeno slices and garnish with green onions if desired. Divide into 6 equal portions. Store in the fridge up to 3 days.

Makes 6 Servings
Each serving provides
1 Lean, 1 Green, 3 Condiments, 1 Healthy Fat and 1/6 Optional Snack

Add 2 additional Greens to make this a full Lean and Green meal. All the ones listed below are 2 Greens:

149 grams sweet bell peppers
144 grams cucumbers slices
153 grams zucchini slices
150 grams celery

For a Vegetarian option: Use 4 ½ cups of Morning Star Farms Grillers Crumbles



I recently picked up these delicious shrimp burgers from Trader Joe's and they did not disappoint! These juicy seafood burgers are perfectly seasoned and are great to have on hand when you want something quick and easy for lunch or dinner!


I chose to pair it up with Trader Joe's Baby Spring Mix and Trader Joe's Carrot Ginger Miso Salad Dressing. The dressing is very similar to what I have had in Japanese restaurants served on salads. Fresh, sweet, and savory salad dressing with the taste of ginger.  It is only 60 Calories, 2 grams of Carbs, and 6 g of Fat for 2 tbsp, plus no added sugar and it is vegan.


Don't feel like serving these shrimp burgers with a salad? They would also be delicious as lettuce wraps with your favorite dressing or eat them as a main entree topped with sliced avocado with your favorite veggies on the side! Definitely, pick these up the next time you are at Trader Joe's!


Trader Joe's Shrimp Burger Salad

Ingredients:
2 Trader Joe's Shrimp Burgers (1 Leaner)
3 cups Trader Joe's Organic Baby Spring Mix (3 Greens)
2 tbsp Trader Joe's Carrot Ginger Miso Salad Dressing (1 Healthy Fat)

Directions:
Spray a non-stick skillet with cooking spray. Cook shrimp burgers over medium high heat for 4 to 5 minutes on each side or until the internal temperature reaches 145 degrees. Set aside and let cool slightly.

Add spring mix to a large bowl. Top with shrimp burgers and drizzle with dressing. Enjoy!

Makes 1 Serving
Each serving provides
1 Leaner, 3 Greens, and 1 Healthy Fat


Looking for other plan approved Trader Joe's items? Check out this Trader Joe's Grocery list!

Looking for a quick and easy lunch or dinner the family will love? I love the premade flatbreads from Cali'flour Foods! They are made with just a few clean ingredients which include fresh cauliflower, mozzarella cheese, egg whites and spices. That's it! No added preservatives or funky ingredients. Plus they are grain free, gluten free, low carb, versatile, and plan approved!

Interested in the flatbreads or Cali'Lite pizza crusts? Use Code Sandy to save 10% off your entire order at checkout! The flatbreads count as 1/3 Lean and 2 Greens for two and the Cali'Lite crusts count as 1/2 a Lean and 3 Greens for the entire crust!


One of my favorite ways to enjoy them is to make them into these mini pizzas. They are perfectly portioned little pizzas. This pizza has chicken that I had leftover from the air fryer, fresh spinach, tomatoes, mozzarella cheese, sliced red onion and feta cheese. So delicious!


For added variety, omit the red onion and add 2 tbsp G Hughes sugar free bbq sauce instead of marinara sauce. So good too! I hope you enjoy this quick and easy meal as much as me!


Chicken, Spinach, Tomato, and Feta Flatbreads

Ingredients:
 2 Cali'flour Flatbreads (1/3 Lean, 2 Greens)
2 tbsp Rao's marinara sauce (1 Condiment)
15 grams raw spinach, chopped (1/2 Green)
45 grams roma tomatoes, diced (1/2 Green)
2 ounces cooked chicken, diced (1/3 Leaner)
1/3 cup mozzarella cheese ~ 3 to 6 g fat per ounce (1/3 Lean)
1 tbsp sliced red onion (1 Condiment)
2 tbsp reduced fat feta cheese (1 Condiment)

Directions:
Heat oven to 375 degrees.
Place flatbreads on a pizza screen or pan with holes in it or place on a parchment lined baking sheet. Bake flat breads for 10 to 12 minutes until golden brown. Let cool for 10 min.

Top flatbreads with marinara sauce. Then add spinach, tomatoes, chicken, mozzarella cheese and red onion. Sprinkle feta cheese on top. Bake for 5 to 6 minutes or until cheese is melted.

Makes 1 Serving
Each serving provides
1 Lean, 3 Greens, and 3 Condiments


Powered by Blogger.