Shrimp scampi with spaghetti squash is a healthy, delicious, low carb dish that the whole family will love! It is easy to make, has lots of flavor, and a great way to get those veggies in!

This dish has a light garlic butter sauce that is just as satisfying as traditional shrimp scampi with pasta noodles. What is great to know is that this version has a lot of the same flavors but is lesser in calories, fat, and carbs!

This would be a perfect meal for those busy nights if your spaghetti squash is already prepared! Once it is cooked, this meal takes less than 10 minutes to prepare!

How do you cook spaghetti squash?

Preheat the oven to 400 degrees.
Slice the spaghetti squash in half lengthwise.
Scoop out the seeds and what I like to call goop.
Spray the spaghetti squash with olive oil cooking spray.
Place the spaghetti squash cut side down on a baking sheet.
Poke a few holes in the skin with a fork.
Bake for 30 to 40 minutes, depending on the size of your squash.
It is done when it is fork tender but still a little firm. 
You do not want to overcook your squash or it will get mushy.
When done, flip the squash over on the baking sheet and let cool.
Use a fork to scrape along the sides to make spaghetti squash strands.

How long can you store cooked spaghetti squash?

You can store cooked spaghetti squash up to 5 days in an air tight container in the refrigerator. 

Can you freeze cooked spaghetti squash?

Yes! Put the squash in a colander placed inside of a large bowl. Add the squash and let it drain overnight in the refrigerator. Draining the cooked squash allows it from getting soggy when you want to use it. Place in freezer safe bags. Press out as much air as possible before sealing the bag shut. This will improve the texture and extend the shelf life. Spaghetti squash can be frozen up to 8 months.

Give this recipe a try! Spaghetti squash is full of fiber so it helps keep you fuller longer. It also pairs nicely with shrimp and the garlic butter sauce! The spinach adds more color and another type of veggie to the recipe, but you can always substitute it with more spaghetti squash if you like! Enjoy!

Shrimp Scampi with Spaghetti Squash


Ingredients:
  • 1 tsp olive oil (1 HF)
  • 1 tbsp light butter (1 HF)
  • 1 tsp fresh minced garlic (1 Condiment)
  • 9 to 10 oz shrimp ~ 7 oz cooked (1 Leanest)
  • 1/8 tsp salt (1/2 Condiment)
  • 2 tbsp chicken broth
  • 2 tsp fresh lemon juice (1 Condiment)
  • 1 cup raw baby spinach (1 Green)
  • 1 cup (155 g) cooked spaghetti squash (2 Greens)
  • 1 tbsp reduced fat parmesan cheese (1/2 Condiment)
  • Garnish with fresh parsley, if desired

Directions:
  1. Heat olive oil and butter over medium heat until butter is melted. 
  2. Add garlic and sauté until fragrant, about 30 seconds. 
  3. Add shrimp and salt then sauté for about 1 to 2 min on each side until almost cooked. 
  4. Add chicken broth, lemon juice, and spinach to the pan. 
  5. Simmer for an additional 2 minutes or until shrimp is cooked through and spinach is wilted. 
  6. Serve on top of spaghetti squash. 
  7. Top with parmesan cheese and parsley, if desired.

Makes 1 Serving
Each serving provides:
1 Leanest, 2 Healthy Fats, 3 Greens, and 3 Condiments

Calculated with My Fitness Pal:
Calories: 350 ~ Fat: 12.4 g ~ Carbs: 11 g ~ Protein: 50 g


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These chicken burrito bowls are packed with lots of fresh colorful veggies, seasoned chicken, a Mexican cheese blend, guacamole, a splash of lime and a sprinkle of chopped cilantro. The veggies consists of a combination of sauteed sweet red and yellow bell peppers, cooked cauliflower rice, chopped romaine, tomatoes, and a few slices of jalapenos for a little heat. You will fall in love with all the fresh ingredients!


These bowls are super easy to make, plus they are a lot healthier than what you would grab at a fast food restaurant! It's a foolproof meal that everyone in the family will love!


Don't want chicken? 
Try 95 to 96% lean ground beef. If using ground beef, skip the step for marinating the meat. Just brown the ground beef and drain the fat. Measure out 4.5 ounces cooked ground beef. Return the 4.5 ounces of ground beef to the skillet and add the taco seasoning with 2 tbsp of water. Continue cooking for about 5 minutes or until the sauce has thickened.

What type of cauliflower rice did I use?
I used Green Giant frozen cauliflower rice because it was easy to heat in the microwave. If you are located by a Trader Joes, the Mexican style riced cauliflower would taste wonderful with this dish!

Don't like cauliflower rice? 
No problem! Leave it out and increase one of the other veggies. Make sure to include 3 full Greens. This may look like 1 cup of chopped romaine lettuce, 1/2 cup sweet bell peppers, and 1/2 cup tomatoes.

Don't like cheese? 
Omit the cheese and increase the chicken or lean beef to 6 ounces cooked weight starting out with 8 ounces raw.

Want to try a different healthy fat instead of guacamole? 
  • Sliced or diced avocado makes a wonderful choice. You can have 1.5 ounces as 1 Healthy Fat. I prefer guacamole because it is already seasoned and has lots of flavor, but avocado is a great substitute as well! 
  • Another great option is mixing 2 tbsp light ranch dressing with a 1/2 tbsp of salsa to make a salsa ranch dressing. Leave out the lime juice to account for the salsa. I love this option too!
  • You could also drizzle 2 tbsp of sour cream on top as another healthy fat option.


The recipe below is for 1 serving, but you can easily double, triple or quadruple the recipe if you want to meal prep. With a little meal prepping, these bowls would make great grab and go lunches or a quick weeknight dinner! It will last up to 3 to 4 days in an air tight container stored in the fridge. If you plan to eat this on a different day, add the sauces or dressings last so the veggies will stay crisp.


 It's a deconstructed burrito, but without the tortilla! Give the contents of the bowl a good stir and enjoy all the flavors in a single bite or enjoy it beautifully layered as is!

Chicken Burrito Bowl

Ingredients:
  • 6.5 oz raw chicken breasts, bite size pieces ~ you will need 4.5 oz cooked (3/4 Leaner)
  • 1 1/2 tsp taco seasoning ~ 3 g of carbs per 2 tsp (2 1/4 Condiments)
  • 1/2 cup sweet bell peppers, chopped (1 Green)
  • 1 oz or 1/4 cup reduced fat Mexican style cheese, shredded (1/4 Lean)
  • 1/2 cup cauliflower rice, cooked (1 Green)
  • 1/2 cup or 23.5 g romaine lettuce, shredded (1/2 Green)
  • 1/4 cup or 45 g tomatoes, chopped (1/2 Green)
  • 2 tbsp guacamole (1 Healthy Fat)
  • 1 tsp lime juice (1/2 Condiment)
  • 2 tbsp cilantro, chopped (1/8 Condiment)
  • A few fresh sliced jalapenos ~ optional

Directions:
  1. In a small bowl add cut up chicken, taco seasoning and 2 tbsp of water stirring until combined. Cover and marinate in the fridge for 30 min to 8 hours or overnight for extra flavor.
  2. Spray a non-stick skillet with cooking spray and add peppers.
  3. Cook the peppers over medium high heat for about 5 minutes or until peppers are tender. Place peppers in a large bowl.
  4. Spray the same skillet with cooking spray and add the chicken. Cook over medium high heat until chicken is no longer pink and cooked thoroughly. Place chicken next to peppers in bowl.
  5. Next add cooked cauliflower rice, then lettuce, tomatoes and shredded cheese to the bowl. 
  6. Top with guacamole. Then squeeze lime juice over the top and sprinkle cilantro and add a few slices of jalapenos if desired.

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

Calculated with My Fitness Pal:
330 Calories, 15 g Fat, 16 g Carbs, and 37 g Protein


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One of my favorite salads to enjoy is an Asian chicken salad. I used to purchase them at restaurants all the time, but now I enjoy them at home!


This quick and easy Asian chicken salad uses G Hughes Asian miso salad dressing. They have the best salad dressings, marinades, and sauces that helped me reach my weight loss goals!

 

What I like about this salad? It has tons of flavor and a nice crunch from all the fresh veggies and sliced almonds. If you are in a pinch, use store bought rotisserie chicken! Just remove the skin and bones.

 

Want your chicken to have additional Asian flavor? Stir in 2 tablespoons of G Hughes Orange Ginger Marinade with the chicken before tossing it into the salad! It really brings the flavor of the chicken up a notch! I hope you enjoy this salad as much as me!


Asian Chicken Salad

Ingredients:
  • 1 cup (47 g) romaine lettuce (1 Green)
  • 1/2 cup (35 g) shredded cabbage (1 Green)
  • 1/2 cup (74.5 g) sweet red bell pepper, sliced thin (1 Green)
  • 6 ounces cooked chicken breasts, chopped ~ I used the breast meat from a rotisserie chicken (1 Leaner)
  • 2 tbsp G Hughes orange ginger marinade ~ optional but adds more flavor to the chicken (2 Condiments)
  • 2 tbsp G Hughes Asian miso dressing (1 Healthy Fat)
  • 1/2 oz sliced almonds (1 Optional Snack)
  • Garnish with sliced green onions if desired

Directions:
1. Combine romaine lettuce, shredded cabbage,  and red pepper in a large bowl and set aside.
2. Combine chicken with orange ginger marinade and add to salad.
3. Drizzle Asian miso salad dressing on top and gently toss until everything is coated.
4. Garnish with sliced almonds and green onions.

Makes 1 Serving
1 Leaner, 1 Healthy Fat, 3 Greens, 2 Condiments and 1 Optional Snack

Calculated with My Fitness Pal
388 Calories, 19.5 g Fat, 14.7 g Carbs, 41.7 g Protein


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This beef and broccoli stir fry uses only a few ingredients and it's so simple to make! It is perfect for a quick weeknight meal! This dish comes together in less than 15 minutes, not including the time needed to marinate the beef. What I love about this recipe? The sauce has a little hint of sweetness that balances nicely with the saltiness of the soy sauce. It is a really great combination!



I used a really good non-stick skillet and sprayed it with nonstick cooking spray. The beef created enough liquid so that it didn't stick to the pan. Keep in mind, you do not have to use cauliflower "rice" with this. I just added it because I usually like to eat "rice" with my stir fry and this was no exception. Feel free to add more broccoli or other veggies such as mushrooms or sweet bell peppers. This dish would also be great served with Trader Joe's cauliflower fried rice! It is such a versatile recipe!


If you want simple and fast, then this is the recipe for you! Enjoy this scrumptious dish!


Easy Beef and Broccoli with Cauliflower Rice

Ingredients:
  • 14 oz raw beef round steak, cut into strips ~ you want 10 oz cooked (2 Lean)
  • 2 tbsp soy sauce (2 Condiments)
  • 1/2 tsp garlic powder (1 Condiment)
  • 1/2 tsp onion powder (1 Condiment)
  • 1/4 tsp ground ginger (1/2 Condiment)
  • 1/2 packet of stevia or sweetener of choice (1/2 Condiment)
  • 1/2 cup beef broth (1/2 Condiment)
  • 1 1/2 cups fresh broccoli florets ~ should cook down to 1 cup (2 Greens)
  • 2 cups cauliflower rice or grated cauliflower, cooked (4 Greens)

Directions:
  1. Whisk together soy sauce, garlic powder, onion powder, ground ginger, and stevia in a small bowl.
  2. Add beef to the marinade and marinate for at least 15 min or longer for extra flavor.
  3. Lightly spray a non-stick skillet with cooking spray.
  4. Over medium-high heat, add beef and marinade into the skillet and cook for about 5 minutes or until beef is brown. Do not overcook or the beef will get tough.
  5. Remove beef from the pan, but leave any leftover sauce in the pan. Set aside the beef.
  6. Add beef broth and broccoli to the pan.
  7. Cover and cook broccoli for about 5 minutes or until broccoli is just starting to turn tender, stirring occasionally.
  8. Add beef back to the pan with broccoli and warm thoroughly for about a minute.
  9. Portion out the beef and broccoli onto two plates.
  10. Serve each serving with 1 cup of grated cauliflower.

Makes 2 Servings
Each serving provides 1 Lean, 3 Greens, and 3 Condiments

Calculated with My Fitness Pal
371 Calories, 16.8 g Fat, 10 g Carbs, 47.4 g Protein

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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

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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.

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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


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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.


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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.


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