These taco seasoned chicken lettuce wraps are so quick and easy to put together! Season the chicken with your favorite taco seasoning and throw them on the grill! You can even throw them in the air fryer (my latest obsession), bake, or broil them if you prefer. Place the chicken on a bed of lettuce as your wrap. Then whip up the super easy avocado cream sauce using a few fresh ingredients in a small blender. Pour that yummy sauce all over the chicken and chow down. This creamy sauce is also amazing on fish, burgers, and shrimp or anything that tastes wonderful with avocado! I served these chicken wraps with roasted sweet mini bell peppers, but they would also be delicious with shredded cabbage, diced tomatoes and fresh jalapenos if you like a little spice! Enjoy!


Chicken Lettuce Wraps with
Avocado Cream Sauce

Ingredients:
14 ounces chicken breasts ~ 10 ounces cooked (1 ⅔ Leaner)
1 ½ tsp taco seasoning (3 Condiments)

Avocado Cilantro Lime Sauce:
½ cup 2% plain Greek yogurt (⅓ Leaner)
3 ounces avocado (2 Healthy Fats)
1 tbsp lime juice (1 ½ Condiments)
½ cup cilantro (½ Condiment)
¼ tsp salt (1 Condiment)
3 to 4 tbsp water

Directions:
Sprinkle taco seasoning on chicken breasts and grill, bake or broil until cooked through. Cut chicken into 1 inch pieces. Set aside.

Place Greek yogurt, avocado, lime juice, cilantro, and salt in a small blender. Blend until smooth. Add 3 to 4 tbsp water to thin out the sauce until desired consistency.

To make this a complete Lean and Green meal, place half the chicken on 1 serving (47 g) of romaine lettuce (1 Green) with half the sauce. Serve with 1 cup (136 g) of roasted mini peppers (2 Greens) per serving.

Makes 2 Servings
Each serving provides
1 Leaner, 1 Healthy Fat, 3 Greens, and 3 Condiments

Click Here to Print

Read more »
This soup has all the yummy flavors of Jambalaya in one big bowl of soup! Bell peppers, celery, cauliflower rice, diced tomatoes, shrimp and chicken sausage are all simmered together to make this a hearty nutritious soup!


I love jambalaya and ate it often while growing up in Louisiana during my elementary school years when my Dad was stationed at an Air Force Base in Alexandria, LA! I mostly remember it containing rice, but this dish still satisfies my craving for one of my favorite childhood dishes. This recipe uses cauliflower rice which keeps this dish low carb and less calories than a soup that uses traditional rice. Give this a try! Be warned! You may want to double the recipe because this tastes even yummier the next day as leftovers!


Jambalaya Soup

Ingredients:
1 tsp olive oil (1 Healthy Fat)
1/4 cup sweet bell pepper ~ any color, chopped (1/2 Green)
1/4 cup celery, chopped (1/2 Green)
1 link of Al Fresco andouille chicken sausage, thinly sliced (1/2 Lean) *
1/2 cup Italian diced tomatoes ~ less than 5 g carbs per serving (1 Green)
1/2 cup cauliflower rice, fresh or frozen (1 Green)
1 cup lower sodium chicken broth (1 Condiment)
1/4 tsp cajun seasoning (1 Condiment)
1/4 tsp paprika (1/2 Condiment)
1/4 tsp dried oregano leaves (1/4 Condiment)
1/4 tsp dried basil (1/8 Condiment)
5 oz raw shrimp, peeled and deveined ~ should yield 3.5 oz cooked (1/2 Leanest)

Directions:
In a medium sized saucepan, heat olive oil over medium high heat. 
Saute peppers and celery until tender for about 4 to 5 min. 
Add the sausage and cook until browned for about 5 more min. 
Add diced tomatoes, cauliflower rice, chicken broth, cajun seasoning, paprika, oregano, basil and shrimp. 
Bring to a boil and then lower the temperature to medium low heat and cook for about 5 more minutes or until shrimp is cooked through and cauliflower rice is tender.

Makes 1 Serving
Each serving provides
1 Lean, 3 Greens, 3 Condiments and 1 Healthy Fat (for shrimp)

*You can also substitute the chicken sausage for 3 oz cooked chicken breast (about 4 oz raw) which counts as 1/2 Leaner. Add an additional 1/2 Healthy Fat.

Click Here to Print

Read more »

I made this Broccoli Cheddar Potato Soup using the smashed potato fueling and it is absolutely delicious and filling! I am a big time soup lover and the smashed potatoes make a wonderful potato soup base without needing many ingredients besides added liquid. You can use unsweetened almond milk, unsweetened cashew milk, chicken broth, vegetable broth, or just plain water if you do not want to use up those Condiments! I chose to use almond milk in this particular recipe to add a little more creaminess to the soup. The cheddar laughing cow cheese wedge helps kick it up a notch! If you like a lot of cheese flavor then definitely don’t leave it out! I hope you enjoy this as much as I do, especially during these colder months!


Don't forget to have ⅔ Lean and 2 Greens for your Lean and Green meal later in the day! Here are a few ideas:

4 ounces grilled chicken breasts (⅔ Leaner)

2 tbsp Bolthouse Cilantro Avocado Ranch dressing (⅔ Healthy Fat)

2 cups mixed greens (2 Greens)


2 eggs (⅔ Lean)

½ cup mushrooms (1 Green)

1 cup fresh spinach  (1 Green)


1 cup 2% cottage cheese (⅔ Leaner)

1 ounce avocado (⅔ Healthy Fat)

½ cup cherry tomatoes (1 Green)

½ cup cucumbers (1 Green)

¼ tsp Everything but the bagel seasoning (1 Condiment)



Broccoli Cheddar Potato Soup


Ingredients:

1 mashed potato fueling (I used sour cream and chives - 1 fueling)

½ cup water

1 white cheddar laughing cow cheese wedge (1 Condiment)

½ cup unsweetened almond milk (½ Condiment)

½ cup chopped broccoli florets (1 Green)

⅓ cup reduced fat sharp cheddar cheese (⅓ Lean)


Directions:

Empty the mashed potato packet in a bowl. Whisk or stir in water. Microwave for 1 ½ minutes.

Stir in laughing cow cheese wedge until melted.

Add almond milk, broccoli, and cheddar cheese stirring until combined

Microwave for an additional minute or until hot.


Makes 1 serving

Each serving provides

1 Fueling, 1 ½ Condiments, 1 Green, and ⅓ Lean


Click Here to Print


Read more »
Green Bean Casserole is one of my favorite side dishes to have during the holidays! It is a dish that my family loves and it always has an appearance on our holiday table! This recipe is from Optavia's Pinterest page and it has quickly become my favorite lightened up version of Green Bean Casserole!


This recipe uses a mixture of plain Greek yogurt, sour cream, sauteed mushrooms and onions instead of cream of mushroom soup to make this recipe healthier than the classic version. It also uses grated parmesan cheese instead of french fried onions to add a nice golden topping with a slight crunch. Give this lighter version a try!


Green Bean Casserole

Ingredients:
1 pound bag frozen whole green beans
Cooking Spray
2 cups mushrooms, chopped
1/4 cup diced yellow onions
1 tsp minced garlic
3/4 cup nonfat plain Greek yogurt
1/4 cup reduced fat sour cream
1 tsp cornstarch
1/2 packet stevia
1/2 tsp salt
1/4 tsp black pepper
1/2 cup reduced fat, shredded cheddar cheese
2 tbsp grated parmesan cheese

Directions:
Preheat oven to 350 degrees.
Microwave green beans according to package directions. Drain any excess water from the green beans.
Lightly spray a medium sized skillet with cooking spray, and heat over medium heat. Add mushrooms, onions, and garlic. Cook until tender, about 5 to 7 minutes. Combine mushroom mixture with green beans in a medium sized bowl. Let cool.
Meanwhile, add Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper to cooled green beans. Toss to coat vegetables evenly with sauce. Add cheddar cheese and stir until combined.
Spread into a lightly greased 9 inch casserole dish. Top with parmesan cheese, and bake until topping is golden brown, about 30 to 35 minutes.

Makes 4 Servings
Each serving provides
1/4 Leaner, 3 Greens, 1/2 Healthy Fat, and 3 Condiments

Serve with 4.5 ounces of turkey as 3/4 Leaner and add 1/2 Healthy Fat

Want to use canned french style green beans? Use 2 (14 ounce) canned green beans plus 1 more serving from a third for a total of 8 Greens. Make sure to drain the green beans well! With 2 cups of mushrooms, you will have a total of 12 Greens with 3 Greens per serving.


Read more »

These garlic butter turkey meatballs are low in carbs, gluten free, and have loads of flavor! It's a one skillet meal that is perfect for a quick and easy dinner but it's also healthy!


The turkey meatballs are paired with spiralized zucchini noodles that is sauteed in light butter, lemon juice, hot sauce and a little bit of garlic powder. The butter and lemon makes these zucchini noodles zesty and refreshing while adding a little heat from the hot sauce. If you don't like a little spice, leave out the hot sauce.


Another side dish option I have been enjoying with these meatballs is grated cauliflower or riced cauliflower. Buy them already grated in the frozen section to save time. Stick them in the microwave and you have the perfect side for these delicious meatballs.


These yummy meatballs are also so versatile! I have also been enjoying them with a variety of G Hughes products such as their sugar free bbq sauces, orange ginger marinade and teriyaki marinade. Since the meatballs count as a little less than 2 Condiments, use 1 tbsp of these sauces as 1 Condiment per serving. Enjoy these tasty meatballs!

Garlic Butter Turkey Meatballs

with Lemon Zucchini Noodles

Slightly adapted from Eatwell101


Ingredients:

For Meatballs:

20 oz raw ground 95 to 97% lean ground turkey (2 1/2 Leaner)

1/2 cup reduced fat mozzarella cheese ~ 3 to 6 g fat per oz (1/2 Lean)

1/2 tsp garlic powder (1 Condiment)

1 tsp dried basil (1/2 Condiment)

1/2 tsp dried oregano (1/2 Condiment)

1 chicken bouillon cube, crumbled (1 Condiment)

1/4 tsp salt (1 Condiment)

1/4 tsp black pepper (1/2 Condiment)

1 cup chopped cilantro (1 Condiment) *

1 1/2 tbsp light butter (1 1/2 Healthy Fats)


For Zucchini Noodles:

4 1/2 cups zucchini noodles ~ 810 g cooked weight (9 greens)

1/4 tsp garlic powder (1/2 Condiment)

1 tbsp light butter (1 Healthy fat)

1 tbsp lemon juice (1 1/2 Condiment)

1 tbsp Frank’s hot sauce (1/2 Condiment)


Directions:

In a large bowl, combine ground turkey, mozzarella cheese, 1/2 tsp garlic powder, basil, oregano, crumbled bouillon cube, salt, black pepper and cilantro (save a little cilantro for garnishing). Mix well and form 18 meatballs. I divide the meat mixture into 3 equal portions by weighing it out. Then make 6 meatballs out of each portion.

Melt 1 1/2 tablespoons butter in a large skillet over medium-low heat. Cook the meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove meatballs to a plate and set aside.

In the same skillet, melt 1 tablespoon butter. Add lemon juice, hot sauce, and 1/4 tsp garlic powder. Stir in zucchini noodles and cook for 3 to 4 minutes until zucchini is done but still crisp.

Move zucchini aside and add the meatballs back to the skillet and reheat for a minute or two. Garnish with cilantro. Serve immediately. Enjoy!


Makes 3 Servings 

Each serving provides:

1 Leaner, 3 Greens, 3 Condiments and 1 Healthy Fat

6 meatballs with 1 1/2 cups (270 g) zucchini noodles


Want only the meatballs as your Lean? You can choose a different Green but make sure to add 1 Healthy Fat if you are not using the zucchini recipe. For example: add 1 tsp of light butter (1/3 Healthy Fat) to 1 1/2 cups grated cauliflower for 1 serving or 1 tbsp light butter (1 Healthy Fat) to 4 1/2 cups grated cauliflower for 3 servings.


* You can substitute cilantro with fresh parsley, but keep in mind 1/4 cup of parsley is 1 Condiment.


Click Here to Print


Read more »
This salad is currently one of my favorite salads so I thought I would share it with you guys! I sauteed shrimp in a non-stick skillet with Mrs. Dash seasoning, but you can use whatever seasoning you prefer. Then I added the cooked shrimp to a bowl of spring mix, cucumbers, and tomatoes. I tossed in some diced avocado as an additional healthy fat for the shrimp. You can also make this salad with chicken! Just omit the avocado. A drizzle of light ranch dressing and sugar free bbq sauce completes this delicious salad!


I recently tried Sweet Baby Ray's no sugar added bbq sauce and I fell in love! It is more Condiments, but it is well worth it if you prefer a thicker bbq sauce. 1 tbsp of this bbq sauce is 2 Condiments while G Hughes sugar free bbq sauce is only 1 Condiment per 1 tbsp. Both are great options! 

What's the easiest way to drizzle on the ranch dressing and bbq sauce? Weigh it out! Place your bowl with all the ingredients on a food scale. Zero out the scale and set it to grams. Then drizzle the dressing and bbq sauce on the salad until you reach the desired amount. Enjoy this yummy salad!

 Bbq Ranch Shrimp or Chicken Salad

Ingredients:
9 oz raw shrimp ~ should yield 7 oz cooked (1 Leanest) *
1/2 tsp Mrs Dash garlic and herb seasoning (1 Condiment)
1 cup (42.5 g) spring mix (1 Green)
1/2 cup (52 g) cucumber, sliced (1 Green)
1/2 cup (74.5 g) cherry tomatoes, halved (1 Green)
1.5 oz diced avocado (1 Healthy Fat)
2 tbsp (30 g) light ranch dressing (1 Healthy Fat)
1 tbsp (16 g) Sweet Baby Ray's no sugar added bbq sauce (2 Condiments) *

Directions:
Spray a nonstick skillet with cooking spray. Add shrimp and season with Mrs dash seasoning. Cook on medium high heat cooking 2 to 3 min on each side until shrimp is pink and cooked through. Set aside and let cool.

In a large bowl, add spring mix, cucumbers, cherry tomatoes, shrimp, and avocado. Drizzle ranch dressing and bbq sauce on top.

Makes 1 Serving
1 Leanest, 2 Healthy Fats, 3 Greens and 3 Condiments

* Want chicken instead? Use 6 oz cooked chicken and omit the avocado.

* You can also use G Hughes sugar free bbq sauce instead of Sweet Baby Ray's. 1 tbsp would be 1 Condiment rather than 2 Condiments.


Read more »

Curry roasted cauliflower soup is healthy and delicious! Roasted cauliflower is simmered in vegetable broth, curry, cumin, garlic, and onion powder. Then lite coconut milk is stirred in. Use an immersion blender or handheld mixer to blend the soup until smooth. It is perfect for the upcoming Fall season!


I served this soup with two Trader Joe's shrimp burgers which are absolutely amazing! I always make sure to have them stocked in my freezer! They work so well with this dish because they are perfectly seasoned and count as 1 Leaner for two burgers. Don't have a Trader Joe's near you? Use 9 ounces of shrimp cooked in 1 tbsp light butter or 1 tsp olive oil as an additional Healthy Fat and add them to the soup! Or pick up a rotisserie chicken from the grocery store and use 6 ounces of the breast meat. Chop it up and add to the soup or serve on the side! Enjoy this warm delicious soup!


 Curry Roasted Cauliflower Soup

Ingredients:

1 ½ cups (186 g) roasted cauliflower florets (3 Greens)

¼  teaspoon curry powder (½ Condiment)

¼  teaspoon cumin (¼ Condiment)

⅛ tsp garlic powder (¼ Condiment)

⅛ tsp onion powder (¼ Condiment)

⅛  tsp salt (½ Condiment)

1 cup vegetable broth (1 Condiment)

½ cup water

¼ cup lite coconut milk (1 Healthy Fat)

Garnish: 1 tbsp chopped cilantro (1/16 Condiment)


Directions:

To roast cauliflower: Preheat oven to 450°F. Place cauliflower florets on a baking sheet and spray cauliflower with cooking spray. Bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked.

In a small saucepan, add broth, ½ cup water and roasted cauliflower. Stir in curry powder, cumin, garlic powder, onion powder, and salt.

Bring to a boil and cook covered on low for 15 minutes. Stir in coconut milk.

Use an immersion blender (or regular blender in batches) and blend until smooth. Add additional water to get it to desired consistency. Top with cilantro.


Makes 1 Serving

3 Greens, 3 Condiments, and 1 Healthy Fat

Serve with a Leaner option


Click Here to Print
Read more »

This is a great way to use up all that yummy zucchini! It has all the flavors of pizza in a low carb casserole dish and it is absolutely delicious! It's super easy to make and has quickly become a family favorite!



The bottom layer is a baked zucchini crust made with shredded zucchini, three types of cheeses and eggs. Then it's topped with a mixture of lean ground beef and marinara sauce. You can also use Italian diced tomatoes instead of marinara sauce if your prefer. This would be a great option if you want some texture from the chunks of tomatoes! Finish it off with a sprinkle of cheese and your favorite toppings! I used chopped sweet red bell peppers and jalapenos! Use your choice of three approved Greens! This casserole dish is so versatile!


This would also make a great freezer meal! I like to limit myself to only one casserole type dish or a dish with lots of cheese to only once or twice a week as a  personal preference so this is great for freezing leftovers! Portion out the casserole into six servings. The easiest way to do this is to cut the casserole in half lengthwise and then cut across into thirds. If you prefer, you can weigh your portions so that the portions are similar. Place the servings you would like to freeze into individual freezer safe containers. Let cool completely, label, and freeze up to 3 to 4 months. When ready to eat, thaw in the fridge overnight. Reheat in the oven or microwave until warm. Enjoy this rich decadent casserole dish!

Zucchini Pizza Casserole
Slightly adapted from Taste of Home

Ingredients:
4 cups shredded zucchini (8 Greens)
2 eggs (⅔ Lean)
½ cup fresh grated parmesan cheese (8 Condiments)
1 ⅓ cup reduced fat mozzarella cheese, divided (1 ⅓ Lean)
1 cup reduced fat cheddar cheese, divided (1 Lean)
1 ½ lbs 90 to 94% lean ground beef ~ 18 ounces cooked (3 Leans)
½ cup chopped onions (8 Condiments)
1 tsp minced garlic (1 Condiment)
2 (14.5 oz) cans of Great Value Italian diced tomatoes, blended 
or 1 ¾ cup of an approved marinara sauce (7 Greens)
1 ½ cups chopped bell peppers (3 Greens)
1 ounce pickled jalapenos ~optional (1 Optional Snack)

Directions:
Preheat oven to 400 degrees.
Place shredded zucchini on a clean kitchen towel. Let it sit for 30 min and then squeeze out moisture. Combine zucchini, eggs, parmesan cheese, ⅔ cup mozzarella cheese, and ½ cup cheddar cheese in a large bowl. Press mixture into a greased 9 x 13 inch or 3 quart baking dish. Bake for about 25 min.
In a large skillet, cook ground beef, onions, and garlic over medium heat until meat is done. Drain liquid. Stir in marinara sauce. Pour the mixture over baked zucchini crust. Sprinkle with remaining cheese and top with chopped peppers and jalapenos, if desired. Bake an additional 20 minute or until heated through.

Makes 6 Servings
Each serving provides:
1 Lean, 3 Greens, 3 Condiments and ⅙ Optional Snack

* Choose a brand of tomatoes that is less than 5 g of carbs per ½ cup serving. Great Value is a great brand to use.

Guidelines for choosing a tomato sauce (¼ cup serving):
less than 50 calories
less than 5 g carbohydrates
less than 200 mg sodium
less than 3 g of fat


Click Here to Print

Read more »

 Who doesn't love chicken parmesan? My family and I love this recipe! It did not disappoint! Unlike other chicken parmesan recipes, this one does not use breadcrumbs, which makes it a great low carb option!



The chicken comes out perfect and moist every time! Roasting at a high temperature keeps the chicken delightfully juicy and flavorful!



I placed the chicken on a cup of cooked spaghetti squash (2 Greens). Then spread 1/2 cup of Great Value Italian diced tomatoes, blended (1 Green) on top of the chicken. To finish it off, I sprinkled mozzarella cheese on top. If you do not want to add mozzarella cheese, increase the amount of chicken. I left the measurements at the end of the recipe! This is a meal the entire family will love!


Chicken Parmesan

Ingredients:
1 lb boneless, skinless chicken breasts * (2 Leaner)
1/2 cup reduced fat parmesan cheese, grated (4 Condiments)
1/4 tsp salt (1 Condiment)
1 tsp dried basil (1/2 Condiment)
1/2 tsp dried oregano (1/2 Condiment)
1/2 tsp paprika (1 Condiment)
1/2 tsp garlic powder (1 Condiment)
1 tbsp butter, melted (2 Healthy Fats)
1 cup reduced fat mozzarella cheese ~ cheese that is 3 to 6 g fat/oz (1 Lean)
1 1/2 cups Great Value Italian diced tomatoes, blended or 3/4 cup low carb marinara sauce (3 Greens)
3 cups spaghetti squash, cooked (6 Greens)

Directions:
Preheat oven to 450 degrees. Line a baking sheet with non-stick foil.
In a medium sized bowl, combine parmesan cheese, salt, basil, oregano, paprika, and garlic powder. Set aside.
Pound the chicken breasts thin. Toss the chicken with melted butter in another medium sized bowl, coating evenly. Then dredge the chicken in cheese mixture.
Place on prepared baking sheet. Bake for 20 minutes or until chicken is completely cooked. 

For each serving: 
Place 4 ounces chicken on top of 1 cup (155 g) spaghetti squash, and add about 1/4 cup blended tomato sauce or low carb marinara sauce. Top with 1/3 cup reduced fat mozzarella cheese.

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

* This tastes just as yummy without the mozzarella cheese added on top! If you would like to omit the mozzarella cheese, use 1 1/2 lbs raw chicken and increase the butter to 1 1/2 tbsp. It will provide 3 servings with each serving providing 6 ounces of lean protein with 1 Health Fat.


Read more »
Subscribe to: Posts (Atom)
Powered by Blogger.