Sandy's Kitchen: mchicken

Showing posts with label mchicken. Show all posts
Showing posts with label mchicken. Show all posts
The scale has finally made me one happy girl today! I am finally in the 130's again (139.8 lbs to be exact!) and I couldn't be happier. Well, maybe if I was in the 120's lol, but that day will come soon enough. One packet at a time as they say! One of the reasons why I may be losing now is because I got my blood work checked and my doctor informed me that my thyroid medication needed to be increased. I haven't check my thyroid levels in awhile now and I am wondering how long my thyroid needed the extra dosage. Who knows? What is important is that I know now. Well, today is my second day being on my new dosage and in the one day, I have already noticed a difference in my energy levels. I was always tired before and now I feel great. Not to mention I lost 0.8 lbs in one day after changing my medicine. I know it is still early to tell, but I hope the change will help my weight loss. I highly recommend getting your thyroid levels checked regularly while on Medifast because my thyroid levels stayed the same for over 7 yrs and just now it changed once I began losing weight. You would think that the more weight you lose, the less thyroid medication you would need, but not with me! So get your thyroid levels checked regularly!

I found this recipe at www.skinnytaste.com. Gina has a lot of Weight Watchers friendly recipes on her site but she also has a section for low carb recipes. You may have to sift through some of the low carb recipes and do a few adaptions to make them Medifast friendly but her site is still worth taking a look at if you are on Medifast or just trying to watch your waist line. This particular recipe was actually called Thai Coconut Curry Shrimp but I wanted to try it with chicken. It would work with either types of meat. For some reason, I was thinking the coconut milk would make the meat sweet, but it wasn't sweet at all. I really didn't taste much of the coconut flavor. Maybe because when I think of coconut, I think of the sweetened shredded kind I used to love to eat sprinkled on cakes, cupcakes and pies! Yummy! I guess I could have sweetened up with Splenda, but I realized it tasted fine without any. I did add a little bit of salt which I used about half of a 1/8 tsp. I will definitely be making this recipe again. It's a nice change if you are craving some ethnic Thai food.


Complete your meal with cauliflower "rice" which is basically cooked and grated cauliflower. You won't even miss real rice and you won't be consuming all the carbs!


This is the coconut milk I used. Make sure you get "Lite". It is only 1 carb for 1/3 cup! I always thought coconut milk would have mucho carbs but nope, not at all!


This is a small jar found in the Ethnic section of the grocery store. It is only 1 carb for 1 tbsp which is not bad at all! It is made of lemongrass, ginger, red chilies, and other spices. You can use this as a marinade, stir fry, soup base or use it with coconut milk to make Thai curry.


Fish sauce of course is derived from fish that has been allowed to ferment.  It is essential in making curries and other sauces. I really don't think it tastes fishy, despite the name. It kind of reminds me of a soy sauce. I get mine at a local Asian store, but they may sell it in the grocery store. I use the Squid brand because my Mom has been using this brand since I can remember. It was always in my Mom's house! It is definitely a staple in the Thai household.

I hope you enjoy the recipe!

Thai Coconut Curry Chicken
Slightly adapted from Gina's Skinny Recipes

Ingredients:
1/4 cup scallions, whites and greens separated chopped (1/2 Green)
1 tbsp Thai Kitchen Red Curry Paste (3 carbs for 1 tbsp) - (3 Condiments)
1 garlic clove, minced (1 Condiment)
1/2 cup Thai Kitchen lite coconut milk (2 Healthy Fats)
2 tsp fish sauce ( .66 Condiments)
2 tbsp fresh cilantro, chopped ( .12 Condiments)
1/4 tsp salt (1 Condiment)
16 oz boneless, skinless, chicken breasts (2 Lean)
2 3/4 cup Cooked cauliflower, grated (5 1/2 Greens)

Directions:
Spray a large nonstick skillet with cooking spray. Over medium high heat. Add scallion whites, garlic, and red curry paste and saute one minute. Add cubed chicken and salt cooking until almost done. Add coconut milk and fish sauce; mix well. Simmer about 2-3 minutes. Remove from heat, mix in scallion greens and cilantro. Serve over cauliflower rice.

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


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This is an excellent quick and easy meal that is so simple to prepare with the use of salad dressings as the main ingredient. The salad dressings add tons of flavor to the meat and veggies. Newman's Own Lighten Up dressings make wonderful marinades for meats and are a great way to get your healthy fats in for the day. The chicken recipe below is marinated in a balsamic vinaigrette and a combination of spices I marinated the chicken overnight for maximum flavor. Then I grilled the chicken for about 8 minutes. The chicken came out very moist and had just the right amount of flavor from the balsamic dressing. Serve with the Al Fresco Green Bean and Tomato Saute for the perfect meal! Yum!


Grilled Balsamic Marinated Chicken

Ingredients:
16 oz raw boneless, skinless chicken breasts - should yield 12 oz cooked (2 Leaner)
1/4 cup Newman's Own Lighten Up Balsamic Vinaigrette (2 Healthy Fats)
1 teaspoon dried basil (1/2 Condiment)
1/2 teaspoon salt (2 Condiments)
1/4 teaspoon black pepper (1/2 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp onion powder (1/2 Condiment)

Directions:
Combine chicken with balsamic vinaigrette dressing and dried basil tossing to coat chicken. 
Cover and refrigerate for a few hours or overnight for best results. Discard Marinade
Season chicken with salt, pepper, garlic powder and onion powder.
Grill chicken until cooked for about 8 minutes, flipping halfway through or you can air fry the chicken at 360 degrees for 16 to 20 min, flipping halfway through.

Makes 2 servings 
Each serving provides 
1 Leaner Lean, 2 Condiments and 1 Healthy Fat per serving

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Al Fresco Green Bean and Tomato Saute

Ingredients:
2 1/2 cups fresh green beans (5 Greens)
1/2 cup grape tomatoes, halved (1 Green)
1 tbsp Ken's Lite Northern Italian Dressing with Basil and Romano  (1 Condiment)
2 tbsp reduced fat parmesan cheese (1 Condiment)

Directions:
 Place green beans and 1/2 cup water in covered microwaveable container and microwave for 5 minutes. Drain green beans and place in a skillet with tomatoes. Add salad dressing and saute until tomatoes are soft. Sprinkle grated parmesan cheese on top.

Makes 2 Servings
Each serving provides
3 Greens and 1 Condiment

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I have been wanting to make this recipe for awhile now, but for some reason it just kept getting pushed aside. I have no idea why, since I love anything with Frank's Buffalo Wing Sauce! That sauce is sooo addicting! I finally got around to making it today and I only wished I would have made it sooner! This will definitely solve your craving for chicken nuggets. I kid you not, when I say these taste just like the nuggets you make with seasoned bread crumbs. With only a few ingredients, and a little shake and bake, you are good to go for a yummy, quick, and easy dinner. I am not sure if you guys have tried using the crushed parmesan or chili cheese puffs as breading for chicken yet, but if you haven't, it works very well. You will have to subtract from one of your meals for the day. If you do not like doing this and you like to eat your six meals a day, not a problem! All you need to do is divide your lean and green in half. For instance, I just ate these nuggets for lunch and later in the day I am eating my green which is roasted green beans. I just love roasted green beans. I usually roast them for at least 40 minutes at 425 degrees so that they get almost burnt. Sooo good! I will definitely be making this recipe again. I may try using BBQ sauce instead of Frank's Buffalo Wing Sauce to see how they turn out for a change of pace. Also, the dipping sauce is optional, but you do need to add one healthy fat for the day so a salad dressing that meets this requirement would work great with this meal. Enjoy!


These silicone baking mats are excellent when you do not want food to stick to the baking pan. I use them all the time when roasting my veggies or baking chicken. I also use them for my baked goods such as cookies. I bought these on Amazon, but you can buy them at your local Bed, Bath and Beyond Store or Walmart. The brand I have is called Slipat but any silicone baking mat should be fine. Clean up is a breeze and saves you from always having to buy parchment paper. You also don't have to spray the pan with cooking spray either because the food won't stick. You still need the cooking spray or olive oil for roasting vegetables though, so they can crisp up. Pictured below are the chicken bites before they are put in the oven.


Crispy Buffalo Chicken Bites

Ingredients:
8 oz. raw boneless skinless chicken breast cut into cubes- should yield 6 oz cooked (1 Leaner Lean)
2 tbsp Frank's Red Hot Sauce (1 Condiment)
1 Bag Medifast Parmesan Cheese Puffs (1 Fueling)
2 tbsp Reduced Fat Grated Parmesan Cheese (1 Condiment)

Optional Dipping Sauce:
2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)
1/2 tbsp Frank's Red Hot Sauce (1/4 Condiments)

Directions:
Preheat Oven to 350. Finely crush the Parmesan puffs into a bread-crumb consistency - use food processor or just whack the heck out of the (already opened) bag with something heavy. Mix the Parmesan cheese with the processed Parmesan puffs and pour crumb mixture into a plastic Ziploc bag. Set aside.

Cut Chicken Breast into approximately 1 inch cubes/chunks. Combine chicken with 2 tbsp of Frank's Hot Wing Sauce, tossing until combined. Place the coated chicken (let excess sauce drip off chicken before placing in bag) into the Ziploc bag with the crumb mixture and shake the bag, making sure the chicken is completely coated with the crumbs.

Put the crumb coated chicken cubes onto a baking sheet lined with parchment paper (etc.) and bake for approximately 25-30 minutes. Cooking time will vary depending on your oven.

Combine ranch dressing and 1/2 tbsp Frank's Hot Wing Sauce and stir until combined. Serve with chicken bites.

1 Leaner Lean, 2.25 Condiments, 1 Healthy Fat, and 1 Fueling
 (Don't forget to add your Greens!)
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Someone had made a request on my blog for something similar to the Thai Chicken Pizza they serve at the California Kitchen a few weeks ago. Well, by all means, this is nothing near as delicious as the pizza there, but it is still pretty good. I was actually surprised that the PB2 and Walden Farms Sesame Ginger Dressing made a good peanut sauce and it is only one condiment. With a few more veggies and marinated chicken, the pizza came out mighty tasty. Enjoy and have a great Easter weekend!


Straight from the oven! Yummy!


This is what you need to make your Thai Chicken "Pizza" along with your cauliflower crust. There are an assortment of veggies which include red peppers, green onions, bean sprouts and cilantro. There is some cooked and shredded chicken that was marinated overnight. The yummy peanut sauce and some mozzarella cheese!

Thai Peanut Chicken "Pizza"

Ingredients:
For the Crust
1 cup raw Cauliflower, grated or 100 grams (2 Greens)
1/4 cup Egg Beaters (1/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese, shredded (2/8 Lean)

Peanut Sauce
2 tbsp PB2 or powdered peanut butter (1 Snack)
2 tbsp Walden Farms Sesame Ginger Dressing (1 Condiment)

Toppings:
1 tbsp Low Sodium Soy Sauce (1 Condiment)
4 oz raw Chicken to yield 2.25 oz Chicken (3/8 Lean)
1/4 cup 2% Reduced Fat Mozzarella Cheese (2/8 Lean)
1/4 cup or 26 grams Bean Sprouts (1/2 Green)
2 tbsp Red Pepper or 18.6 grams, thinly sliced (1/4 Green)
2 tbsp Green Onions or 12.5 grams, thinly sliced (1/4 Green)
2 tbsp Cilantro, chopped (1/8 Condiment)

Directions:
Marinade raw chicken in soy sauce for a few hours. Discard marinade. Grill or cook chicken until done. Chop into small pieces. Make sure you are  getting 2.25 oz cooked chicken. Set aside.

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 the mixture and form a circle about the size of a dinner plate without the rim. Bake for 25 to 30 minutes. Flip the pizza crust over. Bake for an additional 10 to 15 minutes.

Combine PB2 and Walden Farms Sesame Ginger Dressing. Add  the chicken and stir until blended. Spread  the chicken mixture over the top of cooked pizza crust. Top with veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 minutes.

1 Lean, 3 Greens, 2.12 Condiments and 1 Snack

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Here is a quick and easy meal that also makes an elegant dinner! This dish turned out way better than I expected it to considering the sauce is mainly made up of two ingredients! Who would have thought chicken broth and cream cheese would make a delicious sauce. Try using various flavors of light laughing cow cheese to change up the flavor! This is another one of those dishes I make on a regular basis because I enjoy it so much! Serve it with a cup of riced cauliflower or your favorite roasted veggies!

Chicken with Mushroom Cream Sauce

Ingredients:
For the Chicken
8 oz raw chicken breasts - should yield 6 oz cooked (1 Leaner Lean)
1/4 tsp salt (1 Condiment)
1/8 tsp pepper (1/4 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
cooking spray

For the Sauce
cooking spray
1/2 cup cremini mushrooms (1 Green)
1 scallion, thinly sliced
1/2 cup lower-sodium chicken broth (1/2 Condiment)
2 tbsp reduced fat cream cheese or 2 light laughing cow cheese wedges (1 Healthy Fat)
1/2 tbsp fresh rosemary or parsley, chopped (1/4 Condiment)
dash of salt (optional)

Directions:
Season the chicken with salt, pepper, and garlic powder. Spray a large non-stick skillet with cooking spray. Add the chicken and cook until golden brown, about 3 minutes per side. Transfer to plate and tent lightly with foil to keep warm.
Spray pan with cooking spray and add the mushrooms. Cook over medium-high heat, turning once, until the mushrooms are nicely browned, about 3 minutes.
Add the broth, cream cheese or light laughing cow cheese, salt, and rosemary or parsley. Whisk until the cheese melts, about 1 minute. Test for seasoning and add a dash of salt if necessary.
Return the chicken to the pan. Bring to a simmer and reduce to a creamy consistency. Add the scallion, stir just to incorporate. Plate the sauce and top with chicken. Serve with your favorite Green.

Makes 1 Serving
Each serving provides
 1 Leaner Lean, 1 Green, 2 1/2 Condiments and 1 Healthy Fat
Serve with 2 more Greens

Note * I didn't include the scallions in the green because it was only 1 to 2 tbsp total. If you would like to subtract it from your green, please do so.



Chicken with Chipotle Mushroom Cream Sauce
Slightly adapted from Robin Seidel

 Ingredients:
For the Chicken
8 oz. raw chicken tenderloins
1/4 tsp. southwest seasoning
cooking spray

For the Sauce
1 cup thickly sliced mushrooms
½ cup lower-sodium chicken broth
2 wedges sun-dried tomato chipotle laughing cow cheese, crumbled
1/8 tsp chipotle chili powder or ½ chopped chipotle pepper
dash of salt
1 scallion, thinly sliced
fresh cilantro, chopped
cooking spray

Directions:
Season the chicken with southwest seasoning. In a large non-stick skillet, spray cooking spray and heat over medium-high heat. Add the chicken and cook until golden brown, about 3 minutes per side. Transfer to a plate and tent lightly with foil.
Spray cooking spray in the skillet, add the mushrooms. Cook over medium-high heat, turning once, until the mushrooms are nicely browned, about 3 minutes.
Add the broth, cheese, and chipotle chili powder or chopped chipotle pepper. Whisk until the cheese melts, about 1 minute. Test for seasoning and add a dash of salt if necessary. Bring to a simmer and reduce to a creamy consistency. Add the scallion, stir just to incorporate. Plate the sauce and top with chicken and sprinkle with chopped cilantro.

Makes 1 Serving  
Each serving provides 
1 Leaner, 2 Greens, 2 Condiments and 1 Healthy Fat

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I love BBQ chicken so why not serve it on pizza! I tried this pizza with Walden Farms Original BBQ Sauce and I didn't like it at all. The whole idea of eating a really good BBQ Chicken "Pizza" is that the BBQ Sauce needs to be pretty darn tasty. Otherwise, it isn't going to be much of a yummy BBQ Chicken pizza, is it? The BBQ sauce was too thin and tasted like water mixed with brown sugar. I will admit that the Thick and Spicy BBQ Sauce is a little better (in my opinion) than the Original BBQ because I liked the hint of spice with the added sweetness. It may be just a tad bit thicker than the Original, but it is still pretty thin for a BBQ sauce. Don't  just base it on my opinion alone because some people really love the stuff. 

I did find another BBQ Sauce called Guy's No Sugar Added Spicy BBQ Sauce at http://www.netrition.com/. I order a lot of my products from there because they offer a $4.95 flat rate shipping charge. Not to mention the prices are pretty good too! They sell PB2, Da Vinci syrups, shirataki noodles, Walden Farms products and a lot of other low carb items. I can't say Guy's BBQ is the best BBQ Sauce I ever had, but I like it a lot better than the Walden Farms BBQ sauce. Now that we picked what type of BBQ sauce we are going to use, the rest is easy :) Just add grilled chopped up chicken, veggies and your cheese! That's it! I used broccoli but assorted red, green, or yellow sweet peppers would go great on this. Maybe add 1 tbsp of chopped red onion as a condiment. I did sprinkle garlic powder and crushed red pepper on top and boy was it delicious! Enjoy!


It is only 1 gram of carb per 2 tablespoon!


BBQ Chicken "Pizza"

Ingredients:
Crust
1/4 cup 2% Reduced Fat Mozzarella cheese (1/4 Lean)
1/4 cup egg beaters (1/8 Lean)
1 cup grated raw cauliflower or 100 grams (2 Greens)

Toppings
2.25 oz chicken breasts, cooked and chopped (3/8 Lean)
1/4 cup Reduced Fat 2% Mozzarella Cheese (1/4 Lean)
1/2 cup of your favorite veggies - I used broccoli (1 Green)
3 tbsp sugar free BBQ Sauce - I used Guy's No Sugar Added BBQ 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 cheese until mixed completely. Spoon mixture on prepared pan with parchment paper. Use the back of a spoon to thin out the mixture and form a circle about the size of a dinner plate without the rim. Bake for 30 minutes. Flip the pizza crust over. Bake for an additional 10 minutes, maybe less. Keep an eye on it. Every oven is different.

Spread BBQ sauce over crust. Top with chicken and veggies. Sprinkle 1/4 cup cheese over the top. Broil until cheese is melted about 5 to 10 minutes.

1 Lean 3 Greens, and 3 Condiments

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Jump to Recipe

If you love takeout-style peanut chicken but want something lighter, healthier, and macro-friendly, this Grilled Chicken with Peanut Sauce is going to be your new favorite. It’s creamy, savory, a little sweet, and packed with flavor without the heavy calories or mystery ingredients from restaurant sauces.

I’ve been making this easy peanut sauce for years because it’s so versatile. Use it as a dipping sauce, drizzle it over grilled chicken or shrimp, thin it out for a stir-fry, or toss it with shredded cabbage for an instant Asian-style salad. It’s one of those simple recipes that makes healthy eating feel exciting instead of restrictive.

This meal is perfect for busy weeknights, meal prep lunches, or when you’re craving comfort food that still fits your Lean & Green goals. Pair it with broccoli, zucchini, cauliflower rice, or snap peas for a filling, satisfying dinner the whole family will love.

Why You'll Love This Recipe

• Ready in under 20 minutes

• Tastes like takeout but macro-friendly

• Lean & Green–friendly with simple swaps

• Meal prep friendly (sauce lasts 4 days in fridge)

• Works with chicken or shrimp

• Kid-friendly and husband-approved

Optavia Lean & Green Info

This recipe makes 2 Lean & Green servings.

Each serving includes:

• 1 Leaner

• 2 Condiments

• 1 Healthy Fat

• Optional Snack Equivalent (from PB2)

To make it a full Lean & Green meal, add 3 servings non-starchy vegetables like:

• Broccoli

• Zucchini

• Green beans

• Cabbage slaw

• Cauliflower rice

Frequently Asked Questions

Can I make this ahead of time?

Absolutely. The sauce lasts 4 days in the fridge. Just stir and add a splash of water before serving.

Can I use shrimp instead of chicken?

Yes! Use 14 oz grilled shrimp. It’s delicious with pineapple slaw too if you’re not doing strict Lean & Green.

Is this good for meal prep?

Yes! Grill extra chicken, store sauce separately, and portion with steamed veggies for easy lunches.

What vegetables go best with peanut sauce?

Broccoli, cabbage slaw, zucchini noodles, or roasted cauliflower.

Can I make it spicy?

Add sriracha or extra red pepper flakes.



Grilled Chicken with Peanut Sauce


Ingredients:

  • 12 oz chicken tenderloins, grilled ~ about 17 oz raw

For the sauce:

  • 1/4 cup PB2 - Powdered Peanut Butter
  • 1/4 tsp garlic powder
  • 1/2 tsp ground ginger
  • 1 tbsp lite soy sauce
  • 1 packet Stevia or Sweetener of choice
  • 1 tbsp apple cider vinegar
  • 2 tsp sesame oil
  • Pinch of red pepper flakes, if desired
  • Additional water

Directions:

  1. Preheat grill or grill pan to medium heat. Lightly spray with cooking spray.

  2. Grill the chicken tenderloins for 4–6 minutes per side, or until fully cooked and internal temperature reaches 165°F. Remove and let rest.

  3. Make the peanut sauce: In a small bowl, combine all the ingredients for the peanut sauce, except water and stir.

  4. Add water slowly, about 1–2 tablespoons at a time, stirring until the sauce is smooth and creamy.

  5. Slice the grilled chicken into bite-size pieces.

  6. Serve chicken with peanut sauce and your favorite steamed or grilled vegetables like broccoli, zucchini, cabbage slaw, or cauliflower rice.

  7. Store leftovers in the fridge up to 4 days. Stir sauce and add a splash of water before reheating.


Makes 2 Servings

Each serving = 1 Leaner, 2 Condiments, 1 Healthy Fat and 1 Optional Healthy Snack 

(A serving is 6 oz of chicken and 1/2 of the sauce)


Chicken and Peanut Sauce only

Calories: 255, Protein: 39 g, Fat: 6 g, Carbs: 2 g

Nutrition Disclaimer: Nutrition information is an estimate and may vary based on brands used, ingredient substitutions, and serving size.


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Today is my weigh-in day and I lost 1.8 lbs for the week. Not bad of course, but I wanted to lose 2 lbs this week. For now, I will take what I can get. I had a few slip ups the past few days with eating more optional snacks or an extra meal than I should be eating so I really can't complain. I shouldn't be complaining at all. I will try harder this week.

This pizza turned out pretty good if you want a little pizza variety. I like to make my own Alfredo Sauce using light laughing cow cheese and half and half, instead of using the Walden Farms brand of Alfredo Sauce. I wish I could use more sauce because I loved the sauce (and there always seems to be never enough sauce lol), but I am trying to follow the guidelines and it just isn't possible to add more.  I would make this again, but I still love my pizza with marinara sauce. Feel free to use Walden Farms Alfredo sauce. I think it is 1 condiment for 2 tbsp. You could probably use 1/4 cup as 2 condiments and a tsp of Parmesan cheese as your third condiment. Just an idea. You will need to add a healthy fat as well if you use Walden Farms. Have a happy OP day everyone!


 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 (2/8 Lean)

Toppings
2.25 oz chicken, cooked and chopped (3/8 Lean)
1/4 cup Reduced Fat 2% Mozzarella Cheese (2/8 lean)
1/2 cup spinach, cooked, drained and chopped (1 Green)
2 tbsp reduced fat feta cheese (1 Condiment)

Alfredo Sauce
2 Light Garlic and Herb Cheese Wedges (1 Healthy Fat)
2 tbsp unsweetened almond milk  (1/8 Condiments)
1 tbsp Reduced Fat Parmesan, grated (1/2 Condiment)
1/4 tsp Molly McButter (1/4 Condiment)

 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 and sprinkle feta cheese on top. Broil until cheese is melted.

 1 Serving with
1 Lean, 3 Greens, 2 Condiments and 1 Healthy Fat
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This is one of my favorite easy low carb meals to prepare! It is perfect for when you are craving fried rice! Using grated cauliflower instead of traditional rice keeps the carbs and calories at bay while enjoying a classic Asian dish!

Add your favorite protein such as chicken or shrimp with the appropriate amount of Healthy Fats and you have a complete Lean and Green meal that is oh so delicious!


Shrimp or Chicken 
Cauliflower Fried Rice

Ingredients:
2 and 3/4 cup grated cauliflower (5 1/2 Greens)
1/4 cup green onion, chopped with whites and greens separated 
(1/2 Green)
1/4 tsp garlic powder (1/2 Condiment)
1/4 tsp powdered ginger (1/2 Condiment)
3 tbsp lite Soy Sauce (3 Condiments)
2 eggs, beaten (2/3 Lean)
9.3 oz shrimp or 8 oz chicken, cooked weight (1 1/3 Lean)
Dash of red pepper flakes (optional)
1 tsp sesame oil or olive oil - if using chicken or 2 tsp sesame oil or olive oil - if using shrimp (1 or 2 Healthy Fats)

Directions:
Cook eggs in a nonstick skillet lightly sprayed with cooking spray. Scramble eggs until done, but still moist. Set aside. 

In a wok or large skillet, heat 1 tsp sesame oil or olive oil if using chicken or 2 tsp sesame oil or olive oil if using shrimp over medium high heat. Heat oil and add the finely diced white part of the green onions for approximately 1 minute. 

Add grated cauliflower and cook for 4 to 5 minutes, stirring constantly. Add soy sauce, garlic powder, ginger, diced green onion tops, pre-cooked shrimp or chicken, and eggs. Mix well and cook for an additional 3 more minutes. Sprinkle red pepper flakes lightly over the top (optional).

Makes 2 Servings
Each serving provides
1 Lean, 3 Greens, 2 Condiments and 2 Healthy Fats if using shrimp or 1 Healthy Fat if using chicken

Click Here to Print

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