Cauli-Thins

Next time you are craving a sandwich, try these Cauli-Egg Sandwich Thins:
-4 cups grated or processed raw cauliflower
-4 eggs
-1tsp celtic sea salt
-1/2tsp of black pepper
-4tbsp ground flaxseed or chia seed ****Chia seed works the best

-Preheat oven to 450
-Whisk everything together very well (using a big whisk or fork)
-Place in 1/4 cup mounds on a parchment lined baking sheet sprayed with olive oil
-using your hands shape into flat rounds, like sandwich thins
-Bake for 10-12 minutes, flip and bake another 5

Yummy treat!

Yummy treat!

Add your favorite lean meat and a bit of greens and you have a wonderful meal. I wish I could claim credit for this one, but I stole it from my friend Sue. Love all the creative, healthy ideas out there that help us all stay on track!

Nutritional Breakdown:

Makes 4 servings. Each serving consists of:

2 veggies

1 oz lean protein

1.25 condiments

1 fat serving

Spaghetti Squash & Shrimp

This recipe came to me by way of one of our clients – love when others share their creative, yummy ideas with our family! Hope you enjoy this one as well. Simple, filling and yummy!

spaghettisquash

Ingredients:

8 oz diced tomatoes (2 Greens)

3 tsp minced garlic (3 Condiments)

2 Tbsp chopped onions (2 Condiments)

1/2 cup minced bell pepper (1 Green)

21 oz Shrimp (3 Leanest)

2 cups Spaghetti Squash (4 Green)

3 oz Black Olives (2 Healthy Fats)

1 cup fresh Mushrooms (2 Greens)

1 tsp Olive Oil (1 Healthy Fat)

Directions:

1. Cut spaghetti squash in half and scrape out seeds. Bake cut side down on baking sheet in 350 degree oven for 30 minutes (or until done).

2. Spray saute pan with non-stick cooking spray and cook pepper, onion and garlic until tender.

3. Using Magic Bullet mixer or blender, puree tomatoes and cooked veggies.

4. Place in large saute pan and simmer. Add shrimp and cook until done.

5. Scrape spaghetti squash with fork. Serve sauce and shrimp over cooked squash. Add cooked mushrooms and olives.

Nutritional Breakdown:

Makes 3 servings. Each serving includes:

3 Greens

2 Condiments

1 Leanest Protein

1 Healthy Fat

Bean Pot Egg Casserole

As a child, one of my favorite special meals that my mom made was Egg Casserole. So, when I saw the amazing Tonya Giesbers post this recipe recently, I HAD to run it through Nutrition Support and find out if we could make a lean & green version of it … and we can! So excited about this!! Let me know what you think!

Ingredients:

12 large eggs

1/4 cup shredded low-fat cheddar cheese

1/4 cup skim milk

5 Morning Star Farms Veggie Sausage Patties

1/4 tsp salt

1/2 tsp pepper

Directions:

Put it all in the Bean Pot and scramble.

Place lid on Bean Pot and microwave on high for 4 minutes.

Take out of microwave and re-scramble.

Replace in microwave and cook on high for 5-6 minutes.

Nutritional Breakdown:

Makes 6 servings. Each serving consists of:

1 Lean Protein

1 Condiment

Obviously, to make this a full lean & green meal, you will need to add veggies. You could either have some steamed or grilled veggies on the side, a salad … or you could incorporate some veggies like peppers, mushrooms, tomatoes (etc) into your scramble!

Goulash Stir Fry

It has been a while since I posted a new recipe … busy, fun, exciting summer … but it left little time for blogging! And this one was borne out of a need for a last-minute meal based on what was in the fridge. I had stir fry on the menu, but all we had thawed was ground elk meat. In the past, these creations were referred to as Refrigerator Goulash at our house. I opted to combine that concept into a stir fry this time around. You can decide which it actually is … either way, it was super yummy and well-received!

The zucchini, green beans and some of the tomatoes were from our own garden. And the elk was from my hubby’s hunting trip last fall. So this was a VERY economical meal for us!

From beginning to end … yum!!!

Ingredients:

1-1/2 lbs lean ground elk meat

1 cup chopped white mushrooms

1 cup chopped broccoli

1/2 cup chopped tomatoes

1/2 cup chopped bell peppers, assorted colors

1 cup chopped zucchini

1 cup chopped green beans

1 cup shiritaki rice

6 tsp low-sodium soy sauce

2 tsp lime juice

1/2 tsp Mrs Dash garlic & herb seasoning

Directions:

1. Cook ground elk until cooked all the way through. Remove from pan and set aside.

2. Add chopped peppers, zucchini and green beans. Saute until veggies start to soften, approximately 5 minutes. Add broccoli and continue to saute, approximately 2 more minutes. Add mushrooms and continue cooking, stirring occasionally, until mushrooms start to “shrink”, approximately 3-4 minutes. Add tomatoes, and continue to saute for another minute or two.

3. Mix soy sauce, lime juice and garlic seasoning in a separate dish. Add to veggies, stir well, and let simmer for 3-4 minutes.

4. Add (blanched) shiritaki noodles to veggie mixture (if there is not enough liquid to cover everything, add a little water). Cook for about a minute.

5. Add meat back into veggie mixture and cook until heated through.

Serve and enjoy!

Nutritional Breakdown:

Makes 3 lean & green servings. Each serving consists of:

1 leaner portion (I’d say leanest, but there is some fat added to our ground elk)

3 veggie portions

3 condiments

Shredded Chicken in the Bean Pot

Time for another bean pot recipe! This is absolutely the simplest recipe I have made in a long time. Not even very creative. But it was deliciously yummy (so yummy I needed a way to say it twice!), it is completely economical, super fast to make, and healthy. Anyone who knows me knows … these are the ingredients necessary for a perfect meal at our house.

Ingredients:

1-1/2 lbs boneless, skinless chicken breast, cubed

3/4 cup Walden Farms Honey BBQ sauce

2 tsp minced garlic

Directions:

Place cubed chicken in bean pot. Mix BBQ sauce and garlic together, then pour over chicken. Place bean pot in microwave and cook on high for 5 minutes. Check to see if chicken is done and how tender it is. I put mine back in for about 4-5 minutes on low power, and then the chicken was tender enough to easily shred with a couple of forks.

If you are looking for a completely lean and green recipe, this could be served over salad. Or, you could cut back on your portion of meat a bit and put them on a Revolution Roll. If you go that route, you will want to add your veggies in on the side. Since we are in Transition and/or Maintenance at our house, we did them as a wrap on some Flat-Out bread, with a wedge of Laughing Cow cheese for the spread. Yummy, yummy, yummy!

But, as listed directly above, here is the Nutritional Breakdown:

Makes 3 servings. Each serving consists of:

1 leaner portion

2 condiments

Healthy Shepherd’s Pie

One of my favorite homey comfort foods is shepherd’s pie. Reminds me of my childhood and all the yummy home-cooked meals my mom was always cooking. But let’s face it – most shepherd’s pie recipes are full of fat and carbohydrates. Not conducive to someone trying to lose weight or maintain a healthy weight! So I made it my personal mission to come up with a healthier version that my clients and I can all enjoy. First thing I did was eliminate the potatoes and replace them with my favorite go-to veggie these days … cauliflower! This is what I came up with, and I hope you’ll enjoy it!

Ingredients:

1 lb lean ground elk (or ground turkey)

2 tsp olive oil

1/2 cup green beans

1 tsp diced white onion

1/2 cup white mushrooms, sliced

1/2 cup celery, sliced

1/2 tsp dried thyme

1 cup low-sodium beef broth

1/4 tsp salt

1/2 tsp freshly ground pepper

1-1/2 cups cauliflower, cut into florets

2 tsp low-fat half & half

2 tbsp fat-free feta cheese

1/2 package Medifast crackers, crushed

Directions:

In a large skillet, cook the meat over medium heat, stirring occasionally, until brown, about 5 minutes. Transfer the meat to a plate. Drain any fat remaining in the skillet.

Heat the oil in the skillet over medium heat. Add the onions and celery and cook, covered, until the vegetables begin to soften, about 3-5 minutes. Raise the heat to moderately high. Add the mushrooms and thyme and cook, uncovered and stirring occasionally, until the mushrooms are soft and their liquid has evaporated, about 5-8 minutes. Return the meat to the pan. Add the crushed crackers and cook, stirring, for 2 minutes. Stir in the broth, 1/8 tsp of the salt and 1/8 tsp of freshly ground pepper and bring to a simmer, being sure to scrape up any brown bits from the bottom of the pan. Stir in the beans. Pour the mixture into a 9×9 baking dish.

Preheat the oven to 350 degrees F. Arrange the cauliflower in a steamer basket, and steam for 10 minutes. Add the cream, feta and remaining salt and pepper and mash with a potato masher until smooth.

Spread the “potato” mixture on top of the meat and bake until heated through, about 25 minutes.

Nutritional Breakdown:

Makes 2 servings, each serving is:

1 leanest protein

3 vegetables

3 condiments

1 fat

1/4 optional snack

Herbed Chicken & Veggie Bean Pot

Made up a new bean pot recipe on the fly tonight. Turned out quite yummy, if I do say so myself! Super simple, very few ingredients, and 100% lean and green, healthy, and delicious!

Prep Time: 2-3 minutes

Cook Time: 20-25 minutes

Ingredients:

1 lb frozen boneless, skinless chicken breasts (cooks down to about 12 oz)

2 cups chopped zucchini

1 cup chopped white mushrooms

1/2 cup Walden Farms Garlic & Herb Pasta Sauce

1 tsp Mrs Dash Lemon Pepper seasoning

Directions:

Place frozen chicken breasts in bean pot, pour pasta sauce over the top, and cook in microwave for 10 minutes. Check meat for “done-ness”. Add zucchini and Mrs Dash. Return to microwave and cook for another 5 minutes. Add mushrooms and cook for an additional 5 minutes. If chicken is not cooked thoroughly at this point, microwave for another 2-3 minutes, or until done. Serve and enjoy!

Nutritional breakdown: Makes 2 servings. Each servings consists of:

1 leaner portion

3 veggie portions

2 condiments

Bean Pot Beef Roast

If you have never used a Bean Pot before, you need to try it! This recipe is a crockpot recipe that is originally from the TSFL Lean & Green cookbook, which I then modified to work in my bean pot. Dinner in less than 30 minutes, with minimal prep. Love it! And I will be posting more bean pot recipes in the near future. If you do not have one, the amazing Tonya Giesbers can hook you up. She is the Bean Pot Queen (seriously … she is … so cool). We have teamed up to start creating some healthier bean pot recipes for those of you that are requesting quick, easy and healthy. Hope you enjoy what we come up with!

My actual bean pot - isn't it pretty?!!!?!

Ingredients:

2-1/2 lbs (40) oz raw, boneless beef chuck roast (should yield six 5 oz cooked servings)

6 cups white mushrooms, quartered

4 cups celery, roughly diced

4 cups green beans, trimmed

Spice blend:

2 tbsp water

1 tbsp soy sauce

2 tsp Worcestershire sauce

1/2 tsp salt or salt substitute

1 tbsp freshly ground black pepper

4 tsp balsamic vinegar

2 tsp dry mustard

2 cloves garlic, minced

Directions:

Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in bean pot. Make several small, shallow slits in top of roast. In small bowl, combine remaining spice blend ingredients; pour over meat. Cover, place bean pot in microwave and cook for 12-15 minutes (microwave times will vary, so check after 10-12 minutes). You want the roast to be mostly cooked but not completely done; otherwise it can get overcooked and tough. Add vegetables (you may have to add some, let them cook down a bit and then add the rest if there isn’t enough room in your bean pot to add them all at once – if this is the case, I would suggest adding the green beans first, as they will take the longest to cook). Cook for another 5-8 minutes, until veggies are tender.

Nutritional breakdown:

Makes 6 servings. Each serving counts as:

1 Lean protein serving

3 Vegetable servings

3 optional condiment servings

Cabbage Tomato Beef Soup

One more cabbage recipe, just for fun – since St. Patrick’s Day is tomorrow. This is another one that my friend Kim provided, and it’s just another fun way to use cabbage and to mix up your Lean & Green meal. I love finding soup recipes that work on my plan, especially during this blustery, rainy winter/spring months when I am wanting some warm comfort food. This one fits that bill!

Ingredients:

12 oz beef broth (1 can)

1-1/2 lbs lean ground beef, 96% lean (or, at our house, ground elk)

3 cups green cabbage, chopped

7 tbsp white onion, chopped

3 cloves garlic, chopped

1/2 cup green pepper, chopped

1/2 cup chopped celery

4 cups water

2 cups tomatoes (28-32 oz), chopped, with juice

2 dashes hot sauce, optional (if you’re not big on hot sauce, you could add a couple pinches of a Mrs Dash type seasoning for some extra flavor – do not do both, though, as this will put you over on your condiments for the day)

Directions:

1. In a large pan, brown beef, remove to plate, cover.

2. Add chopped onion, celery and pepper, saute on medium heat for 5 minutes or until onions are soft.

3. Add garlic and any dried spices (if you are omitting the hot sauce), stir for 30-60 seconds.

4. Pour in broth and gently loosen bits from bottom of pan.

5. Add tomatoes, browned beef and cabbage.

6. Bring mixture to a boil over medium-high heat; turn down to low.

7. Cover and simmer for 1 hour.

8. Season to taste with hot sauce. Serve and enjoy!

Nutritional breakdown:

Makes 4 full lean and green servings, each serving consists of:

1 Lean

3 Veggies

3 Condiments

Elk Steak Teriyaki Stir Fry

Immediate disclaimer: I have not run this recipe through Nutrition Support, as I literally made it up last night … and it was 100% for my hubby who is in maintenance and can have a few extras I have not added back in yet. That said, the protein and veggie servings are completely Lean & Green compliant. It’s just the condiments that might be a bit more than usual. So if you are wanting to make sure you don’t go over on your condiments for the day, you too can submit it to Nutrition Support and find out if it will work with your personal plan.

We are still working our way through a freezer full of elk meat, and I must say, this is probably my favorite cut. If you substitute a different form of protein, please make sure to change your portions accordingly. Elk is extremely lean, and I used the tenderloin steak, which didn’t have a spare ounce of fat on it. One of the most beautiful cuts of meat I have seen in a long time – so tender and tasty. Worked really well with this recipe. If you use a protein that is not as lean, you will want to reduce the amount you use.

Ingredients:

9 oz elk steak tenderloin (cooked size should be 7 oz), cut into bite-sized strips

1 cup sliced bell peppers (I used an assortment of green, red, orange & yellow bell peppers)

1/2 cup sliced white mushrooms

1 tbsp garlic infused olive oil

1 tbsp low-sodium, low-sugar teriyaki sauce

1 tsp low-sodium soy sauce

1 tsp lime juice

pinch of salt & pepper

Directions:

1. Place olive oil in skillet and heat over medium heat. After pan is heated, add strips of elk steak and cook until mostly cooked through. Add a little salt & pepper, to your taste (this step isn’t necessary … unless the food is for someone like my husband!). Leave a little pink, as you really don’t want to overcook a meat this lean.

2. Remove meat from skillet and set aside. Add sliced peppers and saute until they have started softening (about 3-5 minutes).

3. Add mushrooms and continue cooking until mushrooms soften and start to shrink (about 2 minutes).

4. In a small bowl, mix together teriyaki sauce, soy sauce and lime juice. Add to vegetables in pan and toss to thoroughly coat. Lower heat to medium-low.

5. Add steak back into pan and toss to coat. Cook just long enough to heat the meat back up (about 1-2 minutes). Again, do not overcook, because a super lean meat will get tough, chewy and unpalatable. Should still be tender and juicy when you are done.

6. Plate and serve!