This recipe is so easy to make! Your family will love this healthier low carb version of chicken broccoli and rice casserole! Perfect for a quick weeknight meal! Using steamable bags of cauliflower rice and broccoli makes prepping this meal a cinch! Pick up a whole rotisserie chicken from your local grocery store, remove the skin and bones, and chop up the breast meat to save time if you are in a hurry! This is a slightly adapted version that Brittany Hanson Luder shared with me! Thank you Brittany!


Begin by microwaving the frozen cauliflower rice and broccoli florets following the directions on the back of the packages. Measure out the appropriate amounts needed and place in a large bowl. 


Add chopped chicken, 3/4 cup cheese, reduced fat alfredo sauce and grated parmesan cheese. I used mozzarella cheese but cheddar cheese would be yummy too! Stir until everything is combined. 


Pour mixture into a 13" x 9" casserole dish and spread evenly.


Top with remaining 1/4 cup of cheese and bake for about 15 to 20 min or until cheese has melted and casserole is warm.


Divide into 3 portions. You can have 1/3 of this casserole! Make sure you are hungry! It is a lot of food!


This casserole dish did not disappoint and is literally ready in less than 30 min! Comfort food at it's best!


Chicken Broccoli Rice Casserole

Ingredients:
3 cups steamable bag of cauliflower rice (6 Greens)
1 1/2 cups steamable bag of broccoli, chopped (3 Greens)
12 oz cooked chicken, chopped* (2 Leaner)
1 cup reduced fat cheese of choice, divided (1 Lean)
2 tbsp Kraft reduced fat parmesan cheese (1 Condiment)

Directions:
Preheat oven to 350 degrees.
Lightly spray a 13" x 9" casserole dish and set aside.
Steam cauliflower and broccoli in the microwave following the directions on the back of the packages. Measure out 3 cups cauliflower rice and 1 1/2 cups of broccoli and place in a large bowl. Add cooked chicken, 3/4 cup cheese, alfredo sauce and parmesan cheese. Stir until combined.
Pour mixture in prepared casserole dish and top with remaining 1/4 cup of cheese. Bake in oven for about 15 to 20 min or until cheese is melted and casserole is warm. Divide into 3 equal portions. Enjoy!

3 Servings with
1 Lean, 3 Greens, and 3 Condiments per serving

*Use the breast meat from a rotisserie chicken found at your local grocery store to save time! They are already seasoned and cooked for you so no need to add additional spices.


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.


Italian Beef Stuffed Peppers are an easy healthy recipe the entire family will love! They are hearty and delicious plus gives you one whole meal in an entire dish!


Start off by pre-cooking your peppers unless you like your peppers crunchy. I baked my pepper halves for about 15 min, but you can also place them in boiling water for 3 to 5 min or use the microwave to soften them up a bit.


Brown the ground beef, then add seasonings and parmesan cheese. Stir in marinara sauce at the end. Stuff the peppers with the meat filling. Cover the peppers with foil and bake 10 to 12 min. Remove foil, add mozzarella cheese and bake an additional 5 min or until cheese has melted. Enjoy!


Italian Beef Stuffed Peppers

Ingredients:
10.5 oz 93% lean ground beef, raw ~ need 7.5 oz cooked (1 1/2 Leans)
1/2 cup Rao's marinara sauce* (2 Greens)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp salt (1 Condiment)
1/4 tsp black pepper (1/2 Condiment)
1/2 tsp dried Italian seasoning (1 Condiment)
2 tbsp fresh parmesan cheese, grated (2 Condiments)
1/2 cup part skim mozzarella cheese, shredded (1/2 Lean)
2 bell peppers (4 Greens)

Directions:
Preheat oven to 375 degrees.
Remove top, seeds, and core from bell peppers. Rinse, pat dry and cut in half lengthwise. Place peppers on a baking sheet and bake 10 to 15 min or until peppers start to get soft.

Meanwhile, cook ground beef in a medium sized skillet over medium high heat. When beef is almost cooked through, add garlic powder, salt, pepper, Italian seasoning, and grated parmesan cheese. Continue cooking until meat is fully cooked. Stir in marinara sauce at the end. Set aside.

Scoop 1/4 of the meat mixture into each pepper half. Cover with foil and bake for 15 min. Remove foil and add 2 tbsp of cheese over each pepper half. Bake for an additional 5 min or until cheese has melted.

2 Servings with
1 Lean, 3 Greens, and 2.5 Condiments per serving (2 pepper halves)

* Here are some options for approved marinara sauces, but of course not limited to just these below. When choosing a sauce, it must contain less than 50 Calories, less than 5 g of Carbs, less than 200 mg Sodium, and less than 3 g Fat per 1/4 cup.

Rao's Marinara Sauce
Hunt's Garlic and Herb Pasta Sauce
Trader Joes Traditional Pasta Sauce
Organico Bello Marinara Sauce
Prego No Sugar Added Marinara Sauce


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.

Taco Tuesday! 🌮 Quick and easy fish tacos for dinner! There are several ways to enjoy tacos on plan. You can make cheese shells which is simply melted cheese hardened into shells, smaller homemade cauliflower crusts, or various kinds of lettuce. I used romaine lettuce. The Vegetable Conversion Chart is helpful in determining how much Green is a serving size.

Romaine lettuce make perfect taco shells, but use any type of lettuce you like. I stuffed the lettuce with seasoned tilapia, air fried red cabbage, avocado or you can use sour cream, salsa ranch dressing and garnished with cilantro. If you want to add cheese,  use 5.25 oz of cooked fish (3/4 Lean) and add 1/4 cup reduced fat mozzarella cheese (1/4 Lean). So delicious! Enjoy!


Easy Fish Tacos

Ingredients:
20 oz raw tilapia ~ should yield 14 oz cooked (2 Leanest)
3/4 tsp salt (3 Condiments)
1/4 tsp black pepper (1/2 Condiment)
1/2 tsp ground cumin (1/2 Condiment)
1/2 tsp chili powder (1 Condiment)

Toppings:
2 tsp lime juice (1 Condiment)
4 tbsp approved dressing of choice (2 Healthy Fats)
3 oz avocado or you can use 4 tbsp sour cream (2 Healthy Fats)

Directions:
Preheat oven to 375 degrees. Line a baking sheet with parchment paper. Sprinkle salt, pepper, cumin and chili powder on both sides of tilapia. Bake for 20 to 25 min or until done.

Place each 7 oz portion of cooked fish on romaine lettuce to hold the fish. Drizzle each portion with 1 tsp lime juice and 2 tbsp of dressing. Then add your choice of 1.5 oz avocado or 2 tbsp sour cream per serving. Enjoy!

2 Servings with
1 Leanest, 3 Condiments, and 2 Healthy Fats per serving
*Subtract romaine lettuce from your Greens. 1.6 oz of romaine lettuce is 1 Green


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.

While growing up in the South (Texas, Louisiana and Florida), I absolutely loved shrimp and grits! Cheesy grits topped with spicy Cajun shrimp made one hearty delicious breakfast! Just good old-fashioned comfort food! Here is a healthier low carb version of one of my favorite foods!


This version uses riced cauliflower instead of stone-ground cornmeal, but don't worry! It still has the creamy texture we all love from the grits. Unsweetened almond milk, sour cream and cheese contributes to that! Easy enough for a busy weeknight dinner or tasty enough for company!


Start off by cooking your shrimp seasoned with Cajun seasoning in a medium sized skillet sprayed with cooking spray. Then add lemon juice and chicken broth. Let simmer for about a minute and set aside.



In another skillet, melt butter and cook riced cauliflower for about 5 minutes. Then add salt and unsweetened almond or cashew milk. Cook for an additional 5 minutes.


Add sour cream and shredded cheddar cheese. Stir until cheese is completely melted. Equally portion out the grits on two plates. Top grits with shrimp and sliced green onions. Enjoy this yummy Southern favorite!


Shrimp and Cauliflower Grits

Ingredients:
1 lb raw, peeled, deveined shrimp
1/2 tbsp Cajun seasoning
Cooking spray
1 tbsp lemon juice
1/4 cup chicken broth
1 tbsp butter
2 1/2 cups finely riced cauliflower
1/2 cup unsweetened original almond or cashew milk
1/4 tsp salt
2 tbsp sour cream
1/3 cup reduced fat shredded cheddar cheese
1/4 cup thinly sliced scallions

Directions:
Toss shrimp and Cajun seasoning together in a large bowl.
Spray a medium sized skillet with cooking spray, and heat over medium heat. Cook shrimp until pink, about 2 to 3 min per side. Add lemon juice and chicken broth, scraping any bits off of the bottom of the pan, and simmer for 1 minute, set aside.

In a separate skillet, heat butter over medium heat. Add riced cauliflower, and cook for 5 min. Add milk and salt, and cook for an additional 5 minutes.
Remove from heat, and stir in sour cream and cheese until melted.
Serve shrimp on top of cauliflower grits, and top with scallions.

2 Servings with
1 Leanest, 3 Greens, 3 Condiments and 2 Healthy Fats per serving

Original recipe from Optavia


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.


These low carb taco cups just made Taco Tuesday even better! They are absolutely delicious and are made from cheese only! Super duper easy to make and very family friendly!


All you have to do is place sliced cheese on parchment paper and bake for about 6 to 7 min. Let cool for about a minute or two. Then carefully lift them off the parchment paper and put them into a muffin tin.


Let cool for about 10 min. Add your taco meat filling and all your favorite toppings!


I used Stacey Hawkins Southwestern Seasoning to season my ground beef, but feel free to use your favorite taco seasoning. 1/2 tsp of Stacey Hawkins Seasoning count as 1 Condiment.


This seasoning has a combination of chili powder, cumin, cilantro, red bell pepper, sundried tomatoes, cayenne, paprika, and natural seas salt. Gluten-free, sugar free and no preservatives! So yummy! 

Enjoy these On Plan taco cups the next time you are craving tacos! You won't be regret it!


Taco Cups

Ingredients:
4 oz raw 95 to 97% lean ground beef, 3 oz cooked (1/2 Lean)
1 tsp Stacey Hawkins Southwestern Seasoning or taco seasoning of choice (2 Condiments)

Additional Toppings:
Lettuce and tomatoes (subtract from your Greens) 
1 tbsp sour cream (1 Condiment)

Directions:
Preheat oven to 375 degrees.
Brown ground beef over medium high heat for about 5 min or until cooked thoroughly. Drain any excess fat.
Season with taco seasoning and stir until combined. Set aside.

Line a baking sheet with parchment paper.
Lay cheese slices on parchment paper and bake 6 to 7 min or until bubbly.
Let cool on the baking sheet for about 1 to 2 min.
Carefully pick up melted cheese slices and place on the bottom of a muffin tin.
Let cool for 10 min.
Place half the ground beef in one cup and the rest in the other cup.
Top with your desired toppings!

1 Serving with
1 Lean and 3 Condiments

*You can use 1/2 cup shredded reduced fat cheddar cheese if you do not have cheese slices. Spread 1/4 cup cheese on parchment paper and form a circle. Repeat to form another circle.


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.

Looking for another quick and easy side dish to serve during the BIG football game? These Buffalo Cauliflower Bites are a crowd pleaser for sure! I used my Air Fryer to cook these up in less than 15 minutes, but you can also use the oven.Yummy munchies that every spice lover will enjoy! If you don't want it too spicy, decrease the hot sauce. Enjoy!


Buffalo Cauliflower Bites

Ingredients:
5 1/2 cup cauliflower florets, cooks down to 4 1/2 cups (9 Greens)
1/2 cup of Frank's buffalo hot sauce, divided (4 Condiments)
1/4 tsp garlic powder (1/2 Condiment)
6 tbsp light ranch or blue cheese dressing, divided (3 Healthy Fats)

Directions:
Add 1/4 cup Franks Buffalo Hot Sauce and garlic power to the cauliflower florets and toss to coat.
Place a piece of parchment paper (not waxed paper) on the bottom of the air fryer for easy clean up or use cooking spray.
Set the air fryer to 360 and cook for 12 to 15 minutes, shaking every 5 minutes.
Place cooked cauliflower in a medium size bowl and add the remaining 1/4 cup of Frank's Buffalo Hot Sauce.
Toss to coat. Serve each serving with 2 tbsp light ranch or blue cheese dressing!
* For the oven, cook for 20 min at 450 degrees stirring halfway through.

3 Servings (1 1/2 cups) with
3 Greens, 1.5 Condiments, and 1 Healthy Fat per Serving

Serve with a Leaner or Leanest Protein if using dressing.


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.


I often get asked, what I like to make with the Cali'flour Foods flat breads. I enjoy them a variety of ways, but I love using them to make these Mini Mexican Pizzas. Plus the kiddos like them too! Super easy to make with just taco seasoned beef, lettuce, tomatoes, chopped jalapenos, sour cream and of course cheese! Two of the flat breads count as 1/3 Lean and 2 Greens on the 5 & 1 plan!


Some little tips when making the flat breads:

I find that these flat breads are best baked on a pizza screen like the ones pictured above. This allows the heat to circulate evenly around the flat bread because the heat is not trapped underneath. You can find these pizza screens on Amazon.

I also bake the flat breads at a slightly higher temperature than what the package states for about 12 min. Temperature times will vary. Then I broil them until they are done to my liking, about 3 to 4 min. Let the flat breads cool for 10 min and then add the beef and cheese. Bake for a few more min just until the cheese is melted. Top with the rest of the toppings. That's it!


Eat them as mini pizza or fold them over as soft tacos. Perfect for those nights you are craving Mexican! Enjoy!


Mini Mexican Pizzas

Ingredients:
2 Cali'flour Foods Flat Breads (1/3 Lean, 2 Greens)
2 ounces 95 to 97 % lean ground beef, cooked (1/3 Lean)
1/4 tsp taco seasoning (1/2 Condiment)
1/3 cup reduced fat cheddar cheese (1/3 Lean)
1/2 cup shredded lettuce (1/2 Green)
1/4 cup diced tomatoes (1/2 Green)
2 tbsp regular or light sour cream* (2 Condiments)
1/2 ounce chopped jarred jalapenos (1/2 Condiment)

Directions:
Heat oven to 375 degrees.
Place flat breads on a pizza screen or pan with holes in it. Or place on a parchment lined baking sheet. Bake flat breads for 12 to 14 min. Broil for a few more minutes. Let cool for 10 min.

Season cooked ground beef with taco seasoning and stir until combined. Top each flat bread with half of the beef and shredded cheese. Bake for an additional 4 to 5 min or until cheese has melted.

Sprinkle lettuce, tomatoes, sour cream and jalapenos on top of each flat bread.

1 Serving (2 mini pizzas) with
1 Lean, 3 Greens, and 3 Condiments for both pizzas

*If you do not like sour cream, you can use 2 tbsp of salsa as 2 Condiments.


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.

Mini bell pepper nachos is one of my favorite recipes! They are so easy to make, low carb, gluten free, and a great way to get your nacho fix with minimal calories! All the amazing flavors of nachos, but without the carbs from tortilla chips! 


This recipe is made with seasoned taco meat, plenty of cheese, and topped with a little bit of sour cream. I used my own taco seasoning blend, but you can use store bought taco seasoning mix if you prefer. 

Feel free to switch out the sour cream to your Condiment of choice such as 1 tbsp salsa or an ounce of jarred jalapenos which are also 1 Condiment each! I added a garnish of green onions and lettuce to finish it off, but it is totally optional! 

Make the swap to these delicious, healthier nachos and stay on plan! Trust me! You won't miss the chips! Enjoy!


Mini Bell Pepper Nachos

Ingredients:
9 Mini sweet bell peppers  ~ 255 grams ~ weigh for accuracy (3 Greens)
3 ounces Taco Seasoned Beef ~ recipe below (1/2 Leaner and 1.5 Condiments)
1/2 cup reduced fat sharp cheddar cheese (1/2 Lean)
1 tbsp sour cream (1 Condiment)
1 tbsp guacamole (1/2 Healthy Fat)
Optional Garnish: 
small bit of shredded lettuce and sliced green onions

Directions:
Preheat oven to 400 degrees.
Cut the ends off the mini bell peppers and then cut lengthwise. Remove seeds and ribs. Place peppers on a baking sheet lined with parchment paper. Arrange the peppers in a single layer, cut side up. Bake for 5 min.

Top peppers with cooked ground beef and cheese. Bake for 7 to 8 min or until cheese is melted. Top with sour cream.

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

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Taco Seasoned Beef

Ingredients:
1 lb 95 to 97% lean ground beef (2 Leaner)

Taco Seasoning Blend (or 1 tbsp store bought Taco Seasoning):
1 tsp chili powder (2 Condiments)
1 tsp cumin (1 Condiment)
1/2 tsp garlic powder (1 Condiment)
1/4 tsp salt (1 Condiment)
1/2 tsp black pepper (1 Condiment)

Directions:
In a large skillet over medium heat, add meat and seasonings. Cook and break up meat until cooked thoroughly about 6 to 7 min. Drain meat of any excess fat.

2 Servings with
1 Leaner (6 ounces cooked) with 3 Condiments per serving


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.

These ricotta bacon stuffed mini peppers make a colorful delicious appetizer to serve at your next gathering! Perfect for serving during a football game or at your next get together! 


The savory taste of turkey bacon paired with creamy ricotta, fresh herbs and a variety of cheese pairs so well with the sweetness of mini bell peppers. They are surprisingly filling and a serving size is a generous amount of food! That is why I gave the counts for 2 Servings as well as 4 Servings.


Besides some prep work, the recipe comes together pretty easily. First, you need to slice the peppers in half lengthwise and remove the seeds and membrane. I removed the tops, but it isn't necessary. 

You can also cut the tops off, remove the seeds and membrane, and then stuff the peppers whole with the filling. If you decide to do it this way, set the filled peppers in muffin tins standing upright so the filling doesn't spill out.


Next, make the filling by combining all of the ingredients in a medium sized bowl. Then portion out the filling on the prepared peppers.


Bake the peppers for about 20 min or until ricotta is set.


That's all there is to it! Stuff, bake, and serve these creamy, tasty, bites to your guests or save them all for yourself! Enjoy!


Ricotta and Bacon Stuffed Mini Peppers

Ingredients:
1 pound assorted mini peppers, about 18 mini peppers* (6 Greens)
2/3 cup part skim ricotta cheese (2/3 Lean)
1/3 cup reduced fat mozzarella cheese, shredded (1/3 Lean)
4 slices turkey bacon
1 egg, beaten (with turkey bacon ~ 1 Lean)
1/4 cup freshly grated parmesan cheese (4 Condiments)
2 tbsp fresh basil chopped (1/4 Condiment)
2 tbsp fresh parsley, chopped (1/2 Condiment)
1/4 tsp salt ~optional (1 Condiment)
1/8 tsp black pepper (1/4 Condiment)

Directions:
Preheat oven to 350 degrees. Cook turkey bacon and chop into very small pieces. Set aside. Cut peppers in half lengthwise, removing seeds and ribs. Place on a baking sheet and set aside.

In a medium bowl, combine ricotta, mozzarella cheese, turkey bacon, egg, parmesan cheese, basil, parsley, salt and pepper. Fill peppers with the cheese mixture. Bake for 18 to 20 min or until ricotta is set and cheese is melted.

2 Servings with
1 Lean, 3 Greens, and 3 Condiments per serving (about 18 pepper halves)
or
4 Servings with
1/2 Lean, 1 1/2 Greens, and 1.5 Condiments per serving (about 9 pepper halves)

*I used 18 whole mini peppers/36 pepper halves (510 grams total). The amount of peppers per serving will vary depending on weight.


Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.

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