I have been loving this quick and easy enchilada bowl! It is so easy to make with leftover spaghetti squash and uses just a few ingredients. I used Jennie-O taco seasoned ground turkey because it is already seasoned and it doesn't use any extra Condiments. 5 ounces of this product is 1 Lean. Or if you are craving chicken, get a whole Rotisserie chicken and chop up the breast meat, but remove the skin and bones first. You can easily find them in a grocery store. If you use chicken breasts, you can add a Healthy Fat such as avocado or sour cream. Yum! Toss the meat in a bowl of cooked spaghetti squash with enchilada sauce. Melt mozzarella cheese on top and you have a delicious meal in no time! Enjoy!


Enchilada Bowl

Ingredients:
1 small spaghetti squash ~ 1 ½ cups or 8.19 ounces cooked (3 Greens)
3.75 ounces Jennie-O taco seasoned ground turkey, cooked * (¾ Lean)
3 tbsp red enchilada sauce (3 Condiments)
¼ cup reduced fat mozzarella cheese (¼ Lean)

Directions:
Preheat oven to 375 degrees. Cut spaghetti squash in half lengthwise and scrape out the seeds with a spoon. Place spaghetti squash on a baking sheet and spray with olive oil cooking spray. Place the spaghetti squash cut side down on the baking sheet. Bake for about 45 minutes or until squash is tender. Remove from oven and let cool. Using a fork, scrape the flesh to get spaghetti-like strands. Measure out 1 ½ cup of spaghetti squash and place in a medium sized bowl.

Add cooked ground turkey and stir in enchilada sauce. Top with mozzarella cheese and melt in the microwave for about 30 seconds or until cheese melts.

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

* You can also use 4.5 ounces of rotisserie style chicken breasts from the grocery store (6 ounces without cheese) instead of the Jennie-O taco seasoned ground turkey. If using chicken breasts, add 1 Healthy Fat such as 1.5 ounces of avocado or 2 tbsp sour cream.


Read more »

Jump to Recipe

If you love classic cabbage rolls but don’t love all the work of boiling leaves, stuffing them, and baking forever, this Unstuffed Cabbage Roll Soup is about to be your new favorite comfort meal. It has all the cozy flavors of traditional cabbage rolls, but it’s made in one pot in about 30 minutes.

This recipe is perfect for busy weeknights, meal prep, or feeding a hungry family of four without blowing your grocery budget. The flavors get even better the next day, so it’s one of my favorite make-ahead freezer meals for Sandy’s Kitchen Adventures readers who love healthy comfort food.

It’s also Lean & Green-friendly, high in protein, and super filling which means it helps with weight loss goals, lowering cholesterol, and keeping blood sugar steady without feeling deprived. Cozy, healthy, and easy… yes please!

Why You'll Love This Recipe

• All the flavor of stuffed cabbage rolls without the work

• One-pot meal ready in 30 minutes

• Meal-prep and freezer friendly (up to 3 months)

• High protein and filling for weight loss

• Family-approved comfort food

• Budget friendly for feeding 2 adults + 2 kids

• Crockpot option for busy days

Optavia Lean and Green Info

Per Serving (5 servings total):


✔ 1 Lean

✔ 3 Greens

✔ 3 Condiments

This makes one generous serving and is perfect for meal prep or freezing up to 3 months.


Frequently Asked Questions

Can I make this in the slow cooker?

Yes! Brown the ground beef first, then cook on Low 6–8 hours or High 3–4 hours.

Can I freeze this soup?

Absolutely. Cool completely and freeze up to 3 months. Thaw overnight and reheat on the stove.

Can I use ground turkey instead of beef?

Yes, 93–99% lean turkey works great.

Can I add rice?

For Lean & Green, skip it. For family members, stir in ½ cup cooked rice per bowl.

How do I make it lower sodium?

Use low-sodium broth and no-salt tomatoes.

What sides go well with it?

Joseph’s pita bread or Sara Lee 45-calorie toast for the family.

Unstuffed Cabbage Roll Soup



Ingredients:
  • 35 ounces raw 93% lean ground beef ~ 25 ounces cooked
  • 1/4 cup onion, chopped
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 cans Great Value Italian diced tomatoes (14.5 ounces each)
  • 1 tbsp A1 steak sauce
  • 4 cups beef broth
  • 4 cups cabbage sliced into strips

Stovetop Directions:

  1. Cook the beef and onion.
     In a large pot over medium-high heat, cook the ground beef and chopped onion for 5–7 minutes, until browned.

  2. Drain the grease.
     Carefully drain any excess fat from the pot.

  3. Add remaining ingredients.
     Stir in garlic powder, salt, black pepper, diced tomatoes, steak sauce, beef broth, and sliced cabbage.

  4. Bring to a boil.
     Heat until the soup begins to boil.

  5. Simmer.
     Cover, reduce heat to low, and simmer for 30 minutes, or until the cabbage is tender.

  6. Portion and store.
     Divide into 5 equal servings. Refrigerate up to 4 days or freeze up to 3 months.


Slow Cooker Directions:

  1. Brown the ground beef and onion in a skillet and drain the grease.

  2. Add the cooked beef and all remaining ingredients to the slow cooker.

  3. Cook on LOW 6–8 hours or HIGH 3–4 hours, until cabbage is tender.

  4. Divide into 5 servings.

Makes 5 Servings
Each serving = 1 Lean, 3 Greens, and 3 Condiments

Calories: 360, Protein: 41 g, Carbs: 15 g, Fat: 15 g
Nutrition Disclaimer: Nutrition information is an estimate and may vary based on brands used, ingredient substitutions, and serving size.

Print Recipe



Read more »
Chicken Salad is another great way to use leftover chicken! Who doesn't love a yummy chicken salad recipe? I know I do!


What makes this chicken salad so special? Poultry seasoning! It really makes a difference in overall flavor and makes it so yummy! I also added chopped walnuts for added crunch along with the celery. Serve it as a lettuce wrap or on two Outer Aisle Gourmet Sandwich Thins!


Chicken Salad

Ingredients:
11 ounces cooked chicken, cubed or shredded (1 ⅚ Leaner)
½ cup celery, chopped (1 Green)
¼ cup plain low fat Greek yogurt (⅙ Leaner)
3 tbsp light mayonnaise (2 Healthy Fats)
2 tsp dijon mustard (2 Condiments)
¼ tsp salt (1 Condiment)
¼ tsp black pepper (½ Condiment)
¼ tsp onion powder (½ Condiment)
½ tsp poultry seasoning (1 Condiment)
1 ounce walnuts, chopped (2 Optional Snacks)

Directions:
Combine chicken and celery in a large bowl.
Add Greek yogurt, mayonnaise, dijon mustard, salt, pepper, onion powder, and poultry seasoning, stirring until combined.
Stir in walnuts. Enjoy!

Makes 2 Servings
Each serving provides
1 Leaner, ½ of a Green, 2 ½ Condiments, 1 Healthy Fat, and 1 Optional Snack
(Still need 2 ½  Greens more)

If using two Outer Aisle Gourmet Sandwich Thins, divide the entire recipe into 3 Servings instead of 2 Servings. Each serving would then give you ⅔ Leaner. The two Outer Aisle Gourmet Sandwich Thins count as ⅓ Lean and ⅔ of a Green. Just add 2 1/3 Greens.


Read more »
Crustless Turkey Broccoli Cheddar Quiche is a great way to use up leftover turkey right after the holidays, especially the next morning! 


This makes a hearty delicious quiche using turkey, fresh broccoli, cheddar cheese and eggs. Plus it's super duper easy to throw together!


Substitute the broccoli with other veggies such as sweet bell peppers, mushrooms, or spinach for added variety!


Beat the eggs with unsweetened cashew milk, salt and pepper and pour it over the turkey, broccoli, and cheese. You can also use unsweetened almond milk, but I prefer cashew milk because it is slightly thicker and creamier than almond milk.


Pop it in the oven and bake for 40 to 45 min or until done.


Make this recipe year round! It is full of wholesome ingredients and packed with lots of protein and it is a great for a quick breakfast, brunch or dinner meal!


Crustless Turkey Cheddar Quiche

Ingredients:
7 ounces turkey, cooked and cubed (1 Leanest)
⅔ cup reduced fat cheddar cheese (⅔ Lean)
1 tbsp butter (2 Healthy Fats)
¼ cup onion (4 Condiments)
1 tsp minced garlic (1 Condiment)
1 ½ cups fresh broccoli florets cooked, chopped finely (3 Greens)
4 eggs (1 ⅓ Lean)
½ cup unsweetened cashew milk (½ Condiment)
¼ tsp salt (1 Condiment)
¼ tsp pepper (½ Condiment)

Directions:
Preheat 375 degrees. Melt butter in a medium skillet over medium high heat. Cook onion and garlic until onions are translucent. Remove pan from heat.  Add turkey to the skillet and stir until combined. Layer turkey mixture, cheese and broccoli in a 9 inch pie dish. In medium bowl, beat eggs, cashew milk, salt, and pepper with a fork. Pour over turkey, cheese, and broccoli. Bake 40 to 45 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.

Makes 3 servings
Each serving provides
1 Lean, 1 Green, 2 ⅓  Condiments, and ⅔ Healthy Fat (for turkey)


Read more »
Kabocha squash makes delicious low carb desserts and it is a wonderful substitute for pumpkin or butternut squash which tend to be higher in carbs. This dessert is made with kabocha squash that has been roasted and mashed. Sugar free walnut maple syrup, pumpkin pie spice, and unsweetened cashew milk enhances the flavor so it reminds me of pumpkin pie.


Layer the mashed kabocha squash mixture with plain Greek yogurt and top it off with toasted walnuts and you have a heavenly dessert perfect for Fall! The sweet kabocha squash cuts some of the tartness of Greek yogurt plus you get additional protein and a Green all in one dessert! Yes please! 


Kabocha Squash Yogurt Parfait
Slightly adapted from Medifast Blog

Ingredients:
1 kabocha squash ~ ½ cup cooked and mashed (1 Green)
2 tbsp Walden Farms Maple Walnut Syrup (½ Condiment)
½  tsp Pumpkin Pie Spice or cinnamon (1 Condiment)
2 tbsp unsweetened almond or cashew milk (⅛ Condiment)
½ cup low fat plain Greek yogurt or 1 container Chobani zero sugar yogurt ~ vanilla, pumpkin spice or coconut are great choices (⅓ Leaner)
½ ounce chopped walnuts (1 Optional Snack)

Directions:
Toast walnuts by preheating the oven to 375 degrees. Arrange the walnuts in a single layer. Bake 5 to 10 min, checking frequently. They are toasted when they start to turn brown. Set aside and let cool.

Preheat oven to 375 degrees. Cut kabocha squash in half and scoop out the seeds; place cut side down on a lightly greased baking sheet or baking sheet lined with non-stick foil. Bake for 45 to 60 minutes or until tender. Wait until cool to touch and scrape out the flesh. Mash with a fork. Measure out 1/2 cup and place in a small bowl. Reserve the rest for another use.

Mix 1/2 cup squash, maple syrup, pumpkin spice and milk until combined. Layer half of the squash on the bottom of an 8 ounce glass. Then layer half of the Greek yogurt. Then the other half of squash. Than half of the Greek yogurt. Top with walnuts.

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

Add an additional 2/3 Leaner (such as 4 ounces of chicken or turkey breasts) and 2 Greens to complete your Lean and Green Meal


Read more »
There are lots of mashed cauliflower recipes out there, but I really like this one because it uses chicken broth to give it extra flavor. The added parmesan cheese and sour cream brings it up a notch. This mashed cauliflower recipe is less than 1 Condiment per serving which is perfect when wanting to top it off with brown gravy. 


Mashed Cauliflower

Ingredients:
6 cups fresh cauliflower florets (12 Greens)
½ cup chicken broth (½ Condiment)
¼ tsp salt (1 Condiment)
¼ tsp black pepper (½ Condiment)
2 tbsp reduced fat parmesan cheese (1 Condiment)
1 tbsp light butter (1 Healthy Fat)
2 tbsp sour cream * (1 Healthy Fat)

Brown Gray:
¾ cup water

Directions:
In a large saucepan, cover cauliflower with water. Bring to a boil over medium high heat. Reduce heat to simmer and cover; cook for about 10 to 12 minutes or until cauliflower is tender. Drain and return cauliflower back to saucepan.

Add chicken broth and mash cauliflower to desired consistency or use an immersion blender. Stir in salt, pepper, parmesan cheese, butter, and sour cream. Divide into 4 equal portions.

Prepare gravy according to package. Top each serving of mashed cauliflower with ¼ of brown gravy.

Makes 4 Servings
Each Serving provides
3 Greens, 3 Condiments (¾ Condiment if using no gravy)
and ½ Healthy Fat

 Need an additional 1/2 Healthy Fat? Add 1 tbsp more of sour cream or 1/2 tbsp of light butter per serving. I made this recipe 1/2 Healthy Fat so that it could pair nicely with the Air Fryer Turkey Breast which also has 1/2 Healthy Fat making it 1 Healthy Fat.

 * You can also substitute the sour cream with 2 tbsp low fat cream cheese or 2 light laughing cow cheese wedges.
Read more »
Subscribe to: Comments (Atom)
Powered by Blogger.