I absolutely love curry so I wanted to try it on some roasted cauliflower. Wow! It was delicious! It was sooo good that I had to have it 3 days in a row! Yes, it was that yummy! I just love how curry adds a warm spice flavor, along with the smoked paprika, and bring boring cauliflower to life.


Hubby gives it two thumbs up too! He is one of the reasons why I had to make it again... and again.... and again. I think by the third day, we were ready to move on to a different veggie :)
It is so easy to make! You could use one medium head of cauliflower and cut it up into bit sized florets or you could buy the cauliflower already cut up and ready to go in the produce section.

I used three different spices: curry powder, smoked paprika and garlic salt. I think they make a nice combination of spices. Feel free to use regular salt if you don't have garlic salt. As for the smoked paprika, I would rather stick with smoked paprika rather than regular paprika because it gives a sweet smokey taste.


Add 1 tbsp of olive oil to the bowl of cauliflower. Toss the oil and cauliflower around in the bowl. Try to make sure all the cauliflower florets get covered with the oil as much as possible. Pour the cauliflower into a gallon sized Ziploc bag.


Sprinkle the spice mixture over the cauliflower in the bag. Shake the bag and massage the cauliflower with the spices so that all the florets are covered.


Pour the cauliflower onto a baking sheet lined with non-stick foil.


Bake at 425 degrees for about 25 to 30 minutes, turning once half way through. Mmmmm... delicious curry roasted cauliflower!


Curry Roasted Cauliflower

Ingredients:
4 1/2 cups raw cauliflower cut into bite-sized florets (9 Greens)
1 tbsp 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. 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.

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

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This is Not Your Mama's Alfredo Sauce for a reason. This recipe doesn't have all the cream, butter, flour and other unhealthy ingredients that traditional Alfredo recipes might have. It actually has only a few ingredients, but with those few ingredients, it packs a ton of flavor.

What I like most about this sauce is that it is smooth, thick and creamy. It really sticks to the squash noodles and chicken. No watery sauce for me!



 I used my Ninja to blend the ingredients together but you can use any small blender you like. You just want to blend until all the ingredients have a smooth texture, resembling sauce. I added cottage cheese, garlic powder, Parmesan cheese, unsweetened almond milk and black pepper. That's it! You are done! Easy peasy!



The sauce is actually a great source of protein because of the cottage cheese and it doesn't have a lot of fat! It is right up my alley!

You can kind of see the thickness in this photo. Feel free to add a little more almond milk if you don't want the sauce as thick.


 Slap on that sauce!

 I chose to serve the sauce on spiraled yellow squash and zucchini so that it resembled pasta. My favorite spiralizer is Paderno which I got from Amazon. Right now it is running about $35 with free shipping, but the price is always changing so check it out. They are really simple to us. You just press the zucchini against the blade of the slicer and crank the handle. As you crank the handle, the spirals come out on the other side. The best part about this machine, is that you don't have to worry about your hand coming in contact with the blade while you are spiraling. Also, this machine will take out the core of the squash which has the seeds. The seeds prevent the noodles from holding together, so you want to make sure the core isn't included.

 Another option is the Veggetti which is also on Amazon but I think you can find it in some of the big box stores such as Target and Bed Bath and Beyond. This runs around $13.

 You can also use any julienne peeler you like and get great results. These are easy to find and run around $10 or less. If you use one of these peelers, you would pass the peeler down the side of the squash, lengthwise. When you approach the seeds, turn the zucchini and slice another side.

Chicken Alfredo never looked so good! With added color from the squash, healthy nutrients from using veggies instead of pasta, and creamy sauce packed with protein... what more could I ask for in kick starting my weight loss? Enjoy!


Not Your Mama's Chicken Alfredo

Ingredients:
4 oz grilled or baked chicken, sliced or diced (2/3 Leaner)

For Alternative Pasta:
1 1/2 cups yellow squash and/or zucchini, spiralized (3 Greens)
1 tsp olive oil (1 Healthy Fat)
1/4 tsp dried basil (1/8 Condiment)

Alfredo Sauce:
1/2 cup 1% cottage cheese (1/3 Leaner)
1/8 tsp salt (1/2 Condiment)
1/2 tsp garlic powder (1 Condiment)
1 tbsp reduced fat grated Parmesan cheese (1/2 Condiment)
1 tbsp unsweetened almond milk (1/16 Condiment)
1/8 tsp Fresh ground pepper (1/4 Condiment)

Directions:
Prepare your squash. You can peel your squash so that it resembles pasta or leave the peel on to add more color to the dish. I like to leave it on because the peel has extra fiber that can regulate your digestive system. Cut the ends off and discard. Next decide which gadget you want to use to make your noodles. Measure out 1 1/2 cups.

Add 1 tsp olive oil to a medium skillet and heat over medium-high heat. Add spiraled squash to the oil and cook until squash gets tender for about 2 minutes. Add basil and any other additional seasonings such as salt, pepper, or garlic powder if desired. Put on a plate and set aside.

To make Alfredo sauce, combine cottage cheese, salt, garlic powder, Parmesan cheese, almond milk and pepper in a small blender until mixture is smooth and creamy. Pour into a microwave safe dish and heat until warm (about 45 sec to 1 min), stopping the microwave every 15 seconds to stir. Make sure the cottage cheese doesn't get too hot because cottage cheese and heat do not mix well. It will start to separate, get stringy, and watery. Once it was mixed with the squash and chicken, I had no problems with re-heating.

Place cooked diced chicken over squash noodles and then pour warm sauce on top. Enjoy!

 1 Serving with 
1 Leaner, 3 Greens, 2.5 Condiments, and 1 Healthy Fat

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  This cauliflower alfredo is creamy and delicious with a great mild flavor. You can use this sauce with green beans, cauliflower "rice", shiratake noodles, zucchini noodles, and so on . Or try pairing it with shrimp or chicken!


Straight from the blender!


One serving of sauce served over 6 oz diced grilled chicken and 1 cup of spaghetti squash.


Look at that creamy goodness!


 I stored the left overs in these Rubbermaid containers. Just put one serving (1/2 cup) of sauce in each container and then freeze. That's it! When you are ready to eat, thaw and re-heat.

Cauliflower Alfredo Sauce

Ingredients:
1 tbsp garlic, minced (3 Condiments)
1 tbsp light Land O' Lakes butter with canola oil spread (1 Healthy Fat)
3 cups cauliflower florets - I used frozen (6 Greens)
1 1/2 cups water
1 1/2 cups lower sodium vegetable or chicken broth or water to limit your salt intake (1 1/2 Condiments for broth)
1/2 tsp salt (2 Condiments)
1/4 tsp black pepper (1/2 Condiment)
1/4 cup unsweetened almond milk (1/4 Condiment)
1 tbsp Kraft grated Parmesan cheese (1 Condiment)

Directions:
Saute garlic with butter in a large non-stick skillet over low heat. Cook for several minutes until garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Set aside.

Bring the water or broth to a boil in a large pot. Add cauliflower and cook 7 to 10 min or until fork tender. If using frozen cauliflower, follow the cooking time on the back of the package. Do not drain.

Use a slotted spoon to transfer cauliflower to a blender. Add 1 cup of the cooking liquid, garlic/butter, salt, pepper, almond milk and Parmesan cheese to the blender. Blend or puree the sauce for several minutes or until smooth. Serve hot!

Makes about 3 cups or 6 (1/2 cup) servings)

1 Green, 1 and 1/3 Condiments, and 1/6 Healthy Fats per 1/2 cup serving

*Add a laughing cow cheese wedge, if desired to increase your healthy fat serving. 1 light or flavored laughing cow cheese wedge is 1 condiment or 1 original laughing cow cheese wedge is 1 healthy fat.

* I made it a meal by adding 1/2 cup sauce, 1 cup spaghetti squash and 6 oz of chicken (which needs 1 healthy fat). 


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Do you want to make sure you are getting your water in? Then have a dish that is spicy! Well, this dish isn't extremely spicy, but it has just enough heat to make me grab my water. You can adjust the crushed red pepper as needed but don't be a wimp!

I really like this recipe. The flavors of the different ingredients taste delicious together and reminds me of a yummy Italian dish! Tomatoes, zucchini, garlic, basil and shrimp make a delicious meal. Add the little bit of crushed red pepper and oh my... it really adds some oomph to your dish.


First you need to gather your ingredients!


Heat olive oil with garlic over medium high heat until garlic is lightly browned.


Add your zucchini. I used a Paderno spiral slicer that I got from Amazon. I absolutely love it! It takes a minimal amount of time to slice the zucchini and they make the dish look so pretty :) Not too mention... clean up s a breeze!


Stir in the tomatoes. As the tomatoes cook with the zucchini, water is released from the zucchini. It will make a wonderful tomato sauce. The best part is that you don't have to add too many condiments since the tomatoes are already seasoned with Italian seasoning.


Then you add your shrimp. I used the frozen shrimp that I thawed out. It was already cooked, peeled, deveined and tails removed. I only used 7 oz because I didn't cook the shrimp long in the sauce so it only shrunk a little. If you want to add more shrimp to make sure you get the full 7 oz, please do so.


Add the fresh basil and crushed red pepper. I love fresh basil with tomatoes! Yum!


Simmer for an additional 5 minutes to make sure all the flavors fuse together.


Dinner is served!

Spicy Tomato Shrimp with Zucchini Pasta

Ingredients:
2 tsp olive oil (2 Healthy Fats)
1 clove garlic, minced (1 Condiment)
1/2 cup zucchini, chopped or spiral sliced (1 Green)
1 cup Great Value Italian diced tomatoes (2 Greens)
7 oz shrimp, cook, peeled and deveined (1 Lean)
1/4 tsp crushed red pepper flakes (1/2 Condiment)
1 tbsp fresh basil, chopped (1/16 Condiment)

Directions:

In a medium sized skillet, add 2 tsp olive oil and garlic over medium high heat. Saute garlic until lightly brown.
Add zucchini and cook for 2 to 3 min or until zucchini is slightly soft.
Stir in the diced tomatoes and shrimp.
Sprinkle fresh basil and crushed red pepper over the mixture and simmer for an additional 5 minutes or until basil is wilted and heated thoroughly.

1 Serving with 1 Lean, 3 Greens, 1.56 Condiments, and 2 Healthy Fats



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I have been hearing about kale chips for some time now, but never got around to making them until now. I never thought I would get a delicious treat out of these green veggies, but boy was I surprised! They were crispy, but very delicate, almost to the point of being crumbly. They had a nice salty flavor, but you don't have to use just salt. I think I am going to try garlic and parmesan or possibly a little soy sauce for an Asian flavor next time. Variety is key for me. I will also tell you that they are extremely addictive and just like potato chips... you can't eat just one, at least I can't! I did learn not to sprinkle too much sea salt on the chips because the cooking process gives them a salt like taste as they get crispy so go easy on any spices or flavorings you decide to use.


These kale chips are wonderful for movie night! My husband and I enjoyed these yummy snacks but my son and dog definitely wanted a piece of the action too! My son was more interested in crumbling these chips between his fingers, while my dog just wants to eat EVERYTHING! For a night of entertainment, these were easy and yummy to make!


Separate the kale leaves from the thick stem. Then tear the kale into pieces or cut them with a knife. I used my fingers. No need to make the leaves pretty. Wash the leaves in water and let them air dry or you can use a salad spinner to dry them faster. 

Spray the kale with olive oil cooking spray and massage the leaves so that the olive oil is distributed evenly. Then spread the leaves on a parchment lined cookie sheet in a single layer and sprinkle with salt.


Bake at 350 degrees for about 10 to 15 min turning the leaves halfway through. Cook until the edges start to get a light brown color, but don't burn them. Burnt chips do not taste very good. Then enjoy these delicious crispy veggie chips!


Kale Chips

Ingredients:
4 1/2 cups or 11 oz kale, after leaves are removed from stems (9 Greens)
Olive oil cooking spray or 1 tbsp olive oil (3 Healthy Fats)
1/4 tsp sea salt or your favorite seasonings (1 Condiment)

Directions:
Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. Remove the center stem from the leaves and discard. Tear the leaves into 2 to 3 inch pieces. Wash the leaves thoroughly and let dry. 

 In a large bowl add kale and spray lightly with olive oil cooking spray or drizzle with olive oil. Massage the oil into the kale to distribute evenly. Place the kale on the prepared cookie sheet in single layers. Sprinkle with salt.

Bake until the edges are brown but not burnt, 10 to 15 min, turning halfway through. Watch closely so they don't burn! Try 10 min first and add more time if needed.

How to store them:
Your best option is to store them in a dry paper bag or in an air tight container at room temperature. If they're less crispy the next day, dry them out a bit in the oven at a low temperature (175 F) for 15 minutes.
Over time, the chips will absorb moisture from the air, so a batch will probably last a few days (a week at the most).

 Try experimenting with various spices such as smoked paprika, garlic, Italian spices, parmesan cheese, nutritional yeast, etc.

Makes 3 Servings
Each serving provides
3 Greens , 1 Healthy Fat and 1/3 of a Condiment

To air fry:
Air fry at 280 degrees for 6 to 8 min, shaking the basket halfway through. Make sure to check the basket often after 6 min so you do not overcook it.

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This one has comfort food written all over it! I love stuffed cabbages, but they can be a little time consuming to make and this recipe was way more easier to prepare! No stuffing required! Ground beef, tomatoes and cabbage always make a wonderful combination and will be great served on a cool or cold day.

The 1/8 tsp of cinnamon left just a hint of cinnamon flavor, which is just the way I like it. You can always leave it out if you don't care for cinnamon in your meats. Cook the ground beef and chop the cabbage the night before and you can have this recipe made in less than 30 minutes. Definitely a keeper!


Brown your lean ground beef and weigh out 25 oz cooked.


Add chopped cabbage to the 25 oz of cooked ground beef.


Then add the diced tomatoes, vinegar and water.


Next add the spices.


Stir until combined, bring to a boil, and then cook over low heat for about 30 minutes.

Divide into 5 equal portions. This is a great meal to freeze for later!


Unstuffed Cabbage Roll

Ingredients:
25 oz 93% lean ground beef, cooked (5 Leans)
1/2 tsp onion powder (1 Condiment)
1/2 tsp garlic powder (1 Condiment)
4 cups cabbage, chopped (8 Greens)
2 (14.5 oz each) cans Great Value Italian diced tomatoes (7 Greens)
1 tbsp. cider vinegar (1/4 Condiment)
1/8 tsp ground cinnamon (1/4 Condiment)
1/2 tsp ground black pepper (1 Condiment)
1 tsp sea salt (4 Condiments)
1 packet stevia - optional (1 Condiment)
1/2 cup water

Directions:
Combine cooked ground beef with cabbage, diced tomatoes, vinegar and water over medium high heat.

Add  garlic powder, onion powder, cinnamon, black pepper, salt and sweetener. Bring to a boil. Cover and simmer for 30 minutes or until cabbage is tender. Divide into 5 equal portions.

5 Servings with 
1 Lean, 3 Greens, 2 Condiments per serving

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One of my favorite meals to enjoy during the Fall and Winter is chili! It isn't cold here in the desert yet, but it is never too early to make chili! This one sure did hit the spot! Pure comfort food!


With the addition of diced tomatoes, tomato sauce, green peppers and spices... this chili has quickly become a favorite of mine. What is great about this recipe is that it uses the crock pot. Now who doesn't like their crock pot? If you don't have one, I urge you to get one!


To save time... I cook the ground beef the night before. I like to cook the green peppers with the ground beef, but you can always throw the green peppers in the crock pot with all the other ingredients. They will soften up in the crock pot.


This is halfway through the cooking process. Mmmmm the house smells sooooo good! A yummy bowl of chili waiting for me by the end of the day!


Crock Pot Chili

Ingredients:
25 oz cooked 93% lean ground beef (5 Leans)
2 cans (14.5 oz each) Great Value Italian diced tomatoes (7 Greens)
1/2 cup Hunts tomato sauce (2 Greens)
1/2 cup water
1/2 cup green peppers, diced (1 Green)
1/2 tsp garlic powder (1 Condiment)
1 tbsp + 1 tsp chili powder (8 Condiments)
1 tsp cumin (1 Condiment)
1/2 tsp black pepper (1 Condiment)
3/4 tsp salt (3 Condiments)
1 packet splenda or stevia - optional (1 Condiment)

Directions:
Combine all ingredients in a crock pot.
Cook on LOW for 5 to 6 hours.

5 Servings (about 1 1/2 cups) with 
1 Lean, 2 Greens (need 1 more Green per serving), and 3 Condiments

You can also cook this on the stove. Bring to a gentle boil over medium high heat. Reduce heat to low. Cover and simmer for 30 min.

Want to add cheese? Use 20 oz cooked 93% lean ground beef instead of 25 ounces. Divide 1 cup reduced fat cheddar cheese among the 5 servings about 0.8 ounces per bowl. 

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 Here is a simple dish if you enjoy eating Frank's hot sauce on EVERYTHING! This recipe has cooked spaghetti squash, shredded cabbage, cooked chicken breasts, Frank's hot sauce, ranch dressing and mozzarella cheese! If you don't want to add the cheese, just use 6 oz of cooked chicken instead of the 4.5 oz so you can get a full Lean for the day. For a short cut, use the breast meat from a store bought rotisserie chicken from your local grocery store. The ranch dressing is the healthy fat, but another variation to try is using 2 tbsp of light cream cheese instead of the ranch dressing. Stir the cream cheese into the spaghetti squash mixture to give it a creamy texture. Just leave out the ranch dressing if you decide to do this. Also, this recipe only makes 1 serving, but feel free to increase the amount of servings by doubling, tripling, etc!


The spaghetti squash and chicken are already prepared. I just grilled the chicken and chopped it up into pieces. If you would like a tutorial on how to cook spaghetti squash, you can check out this post Spaghetti Squash with Chicken and Pesto.


In a skillet, add the spaghetti squash, cabbage and spices. Then add the chicken and Frank's hot sauce. Mix it all up until it is combined. Top it with yummy mozzarella cheese! Then drizzle with ranch dressing. If you prefer to bake this instead, preheat the oven to 350 degrees. Bake for 12 to 15 min or until the cheese is melted and the squash is heated through. Then drizzle the ranch dressing on top before serving.


 Buffalo Chicken Spaghetti Squash

Ingredients:
1 cup cooked spaghetti squash (2 Greens)
1/2 cup cabbage, chopped - Use tri color cole slaw mix and take out the carrots to save time (1 Green)
1/4 tsp garlic powder (1/2 Condiment)
1/8 tsp onion powder (1/4 Condiment)
4.5 oz of grilled, baked or cooked chicken breasts, chopped into pieces (3/4 Leaner)
2 tbsp Frank's buffalo hot sauce (1 Condiment)
1/4 cup reduced fat mozzarella cheese, shredded (1/4 lean)
1 1/2 tbsp light ranch dressing (3/4 Healthy Fat)

Directions:
In a non-stick skillet, add spaghetti squash and cabbage over medium high heat.
Add garlic powder, onion powder, chicken and Frank's hot sauce and stir until combined and heated thoroughly.
Sprinkle with shredded mozzarella cheese and let melt.
Drizzle ranch dressing on top before serving.

Makes 1 Serving
Each serving provides
1 Lean, 3 Greens, 2 Condiments, and 3/4 Healthy Fat per serving (for the chicken)

 If you prefer to bake this instead, preheat the oven to 350 degrees. Bake for 12 to 15 min or until the cheese is melted and the squash is heated through. Then drizzle the ranch dressing on top before serving.


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This a great way to enhance the flavor of the cappuccino, especially if you like chocolate :) It is called a Tiramisu Milkshake, but I think it reminds me more of a Chocolate Frappuccino. The original recipe calls for 2 tbsp of chocolate syrup, but it was way too sweet for me so I only used 1 tbsp. Sooooo much better!



Tiramisu Milkshake

Ingredients:

1 package cappuccino mix (1 Meal)
1/2 cup water
1/2 cup crushed ice
1 tbsp Walden Farms Chocolate Syrup (1/2 Condiment)

Directions:

Put all the ingredients in a small blender and blend for about 15 seconds.

1 Medifast Meal and 1/2 Condiment


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I am a huge pesto sauce lover! I usually make my own pesto using olive oil, basil, parmesan cheese and pine nuts, but I wanted to try it with an Italian salad dressing in place of olive oil for added extra flavor! It was a success!


This recipe uses all the usual ingredients when making pesto except the olive oil. In place of olive oil, I used Italian salad dressing. Ken's Steakhouse makes a wonderful basil and romano dressing that is perfect for this recipe.


Using this dressing instead of olive oil, allows you to use 2 tablespoons instead of 1 teaspoon as one healthy fat with chicken! The more the merrier!


I used my magic bullet to make the pesto sauce. First I added the dressing.


Then I added the chopped fresh basil.


Finally, I added the parmesan cheese, pine nuts and garlic.


Blend away until you get that desired consistency.


Yum! Look at that creamy goodness! Set aside until ready to use.

Spaghetti squash is one of those veggies that make a wonderful alternative to pasta. I love the slight crunch and sweetness of this veggie. Actually, I use it quite often when I am craving a pasta substitute. You can't go wrong with only 40 calories and 8 grams of carbs per 1 cup! Not to mention it is sooooo easy to prepare. The microwave is my preferred cooking method.


First, poke some holes around the spaghetti squash so steam  can be released. Otherwise, your spaghetti squash just might explode in your microwave! You can use a knife but I used a metal skewer. Place the squash on a plate and microwave in 3 minute intervals, turning the squash around between intervals so that the squash can cook more evenly. You know when it is done when it begins to get soft. Mine usually takes between 9 to 11 minutes, depending on the size of your squash.


 Let the squash cool before handling. Cut the squash in half lengthwise.


Scoop out the seeds with a spoon and discard.


Make sure you remove all the excess strands and the seeds.


Scrape the inside of the squash with a fork to loosen the spaghetti strands into a bowl or plate.


Spaghetti squash noodles!


Gather all your ingredients together... 2 1/2 cups prepared spaghetti squash, grilled or baked chicken chopped into pieces, 1/2 cup Italian diced tomatoes (not pictured) and 1/3 cup shredded reduced fat mozzarella cheese (not pictured). You don't have to use mozzarella cheese but I am a firm believer in cheese making everything taste better :) If you want to leave the cheese out, then use 12 oz grilled or baked chicken.


Spray a nonstick skillet with cooking spray and add the spaghetti squash, chicken and pesto over medium high heat. Toss the squash and chicken with the pesto sauce until evenly coated. I added the diced tomatoes at the last minutes. Divide the mixture into two portions and sprinkle with mozzarella.

Spaghetti Squash with Chicken and Pesto

Ingredients:
For the Pesto:
1/4 cup Kens Steakhouse Lite Northern Italian with Basil and Romano Dressing (2 Healthy Fats)
1/2 cup fresh basil, roughly chopped (1 Condiment)
2 tbsp reduced fat grated Kraft parmesan cheese (1 Condiment)
40 pine nuts (2 Condiments)
1 tsp minced garlic (1 Condiment)

 For the Chicken Spaghetti Squash Dish:
10 oz grilled or baked chicken (1 2/3 Lean)
1/3 cup shredded reduced fat mozzarella cheese (1/3 Lean)
2 1/2 cups spaghetti squash strands, cooked (5 Greens)
1/2 cup Great Value Italian diced tomatoes, drained (1 Green)

Directions:
To make pesto, combine all the ingredients for the pesto in a small blender or food processor. I used my magic bullet. Blend until desired consistency. Set aside.

Lightly spray a non-stick skillet with cooking spray and heat over medium-high heat. Add spaghetti squash, chicken and pesto. Stir until combined and heated thoroughly. When heated, toss in the diced tomatoes. Divide the mixture into two portions. Sprinkle the mozzarella cheese between the two portions. Enjoy!

2 servings with 
1 Leaner Lean, 3 Greens, 2.5 Condiments and 1 Healthy Fat per serving

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