Chicken Breasts
Spaghetti Sauce
Parmesan Cheese
Olive Oil
Low Fast Mozzarella Cheese
Moisten Chicken breast with water. Dip in parmesan cheese to thoroughly coat both sides. Coat frying pan with Pam and add about 1 tsp olive oil. Cook over medium heat. Spoon 1-2 tbs spaghetti sauce on chicken breast and sprinkle with Mozzarella Cheese!!!! Yum!!!
Sunday, May 17, 2009
Vietnamese Beef Salad
Steak (sliced in thin strips)
Marinate in Soy Sauce Marinade (see below)
Sauté in a little olive oil until cooked to desired doneness.
½ white or yellow onion sliced thin (Marinate in Rice Vinegar or White Vinegar for 4 hours or overnight)
Tomatoes (Chopped)
Lettuce (Broken into pieces)
Assemble and mix ingredients and top individual servings with Soy Sauce Dressing
Soy Sauce Dressing
2 T. Light Soy Sauce
4 T. Rice vinegar
2 T. olive oil
Mix well and have on salad.
If you prefer your own low carb, low sugar dressing, that is fine too. (under 5 grams each)
Marinate in Soy Sauce Marinade (see below)
Sauté in a little olive oil until cooked to desired doneness.
½ white or yellow onion sliced thin (Marinate in Rice Vinegar or White Vinegar for 4 hours or overnight)
Tomatoes (Chopped)
Lettuce (Broken into pieces)
Assemble and mix ingredients and top individual servings with Soy Sauce Dressing
Soy Sauce Dressing
2 T. Light Soy Sauce
4 T. Rice vinegar
2 T. olive oil
Mix well and have on salad.
If you prefer your own low carb, low sugar dressing, that is fine too. (under 5 grams each)
Shrip Salad
1 can broken deveined shrimp
1 1/2 heads of cauliflower (washed and cored and cut into small 1/2 inch pieces.
2 green onions minced
1 cucumber diced
2 stalks celery diced
2 boiled eggs chopped
Dressing:
1 cup lowfat mayonnaise
1 tsp salt (or less if on coronary program)
1/2 tsp pepper
Mix and pour over salad and stir well.
You could use 1/2 cup of this salad for a snack or 1 cup for your lean and green vegetable.
This salad tastes amazingly similar to good old shrimp pasta salad, but low low carb and healthier!
1 1/2 heads of cauliflower (washed and cored and cut into small 1/2 inch pieces.
2 green onions minced
1 cucumber diced
2 stalks celery diced
2 boiled eggs chopped
Dressing:
1 cup lowfat mayonnaise
1 tsp salt (or less if on coronary program)
1/2 tsp pepper
Mix and pour over salad and stir well.
You could use 1/2 cup of this salad for a snack or 1 cup for your lean and green vegetable.
This salad tastes amazingly similar to good old shrimp pasta salad, but low low carb and healthier!
Mushroom Steaks
4 large Pork Chops (or any steaks of your choice)
Brown in a little olive oil on med high heat till browned on both sides. Season to taste.
Saute ½ cup onion and 1 cup sliced mushrooms in Pam or a little olive oil. Mix one packet brown gravy mix as directed. Combine gravy, mushrooms and onions. Place pork chops in casserole dish and pour gravy mixture on top. Cover with foil and bake at 325 degrees for 3 hours or cook in crock pot.
These are fork tender and very good! Great over our mashed cauliflower
Brown in a little olive oil on med high heat till browned on both sides. Season to taste.
Saute ½ cup onion and 1 cup sliced mushrooms in Pam or a little olive oil. Mix one packet brown gravy mix as directed. Combine gravy, mushrooms and onions. Place pork chops in casserole dish and pour gravy mixture on top. Cover with foil and bake at 325 degrees for 3 hours or cook in crock pot.
These are fork tender and very good! Great over our mashed cauliflower
Medifast Crusted Tilapia
7 ounce Tilapia (soaked in hot water with salt to get rid of fishy taste).
Bread with crushed Medifast crackers combined with lemon pepper and seasoning salt.
Add large salad.
Bread with crushed Medifast crackers combined with lemon pepper and seasoning salt.
Add large salad.
Stuffed Portabella Mushrooms
Dice 6 ounce roasted chicken breast. Chop ½ cup broccoli and sun dried tomatoes. Mix together and season to taste. Stuff mushroom caps and bake at 350° for 25 minutes until tender. Sprinkle lightly with parmesan cheese.
Tukey Loaf
Mix 6 ounce lean ground turkey with ½ cup sautéed red peppers and 1 jalapeño. Add in ½ cup canned mushrooms. Form into a loaf and bake at 350° for 20 to 30 minutes. Add an additional vegetable choice (i.e.: 1 cup salad) and you have a complete lean & green meal!
BLT Wraps
1 strip turkey bacon
3-4 thin slices of turkey deli meat
1-2 slices of tomatob
BBQ ranch dressing ( Lighthouse makes a yummy dressing or make your own by mixing a little bbq sauce into your ranch dressing.)
2 large leaves of iceberg lettuce
Spread the lettuce flat. Spread on the bbq ranch. Layer the bacon, turkey and tomatoes on top. Wrap up the lettuce like a tortilla. Enjoy!
3-4 thin slices of turkey deli meat
1-2 slices of tomatob
BBQ ranch dressing ( Lighthouse makes a yummy dressing or make your own by mixing a little bbq sauce into your ranch dressing.)
2 large leaves of iceberg lettuce
Spread the lettuce flat. Spread on the bbq ranch. Layer the bacon, turkey and tomatoes on top. Wrap up the lettuce like a tortilla. Enjoy!
Mashed Cauliflower
Mashed Cauliflower
This is a great substitute for Mashed Potatoes and is very low carb!
1 head cauliflower (cored and cut into large pieces)
Boil in small amount of water, or microwave till very tender. Add small amount of approved diet margarine, salt, pepper, to taste. You could also add small amount of garlic or garlic powder and onion powder for added flavor. Then mash well with potato masher or electric mixer.
This is a great substitute for Mashed Potatoes and is very low carb!
1 head cauliflower (cored and cut into large pieces)
Boil in small amount of water, or microwave till very tender. Add small amount of approved diet margarine, salt, pepper, to taste. You could also add small amount of garlic or garlic powder and onion powder for added flavor. Then mash well with potato masher or electric mixer.
Spinach Pie
Ingredients
• 10 oz spinach
• 2 cloves garlic
• 1 cup fat free cottage cheese
• 4 oz fat free cheddar cheese
• 3 large eggs
• 1/2 tsp salt
• 1/4 tsp pepper
Directions
1. Thaw spinach.
2. Mix all ingredients.
3. Spray a pie pan with cooking spray, like Pam.
4. Pour mixture into pie pan.
5. Bake at 350 °F (175 °C) for 45-50 minutes.
• 10 oz spinach
• 2 cloves garlic
• 1 cup fat free cottage cheese
• 4 oz fat free cheddar cheese
• 3 large eggs
• 1/2 tsp salt
• 1/4 tsp pepper
Directions
1. Thaw spinach.
2. Mix all ingredients.
3. Spray a pie pan with cooking spray, like Pam.
4. Pour mixture into pie pan.
5. Bake at 350 °F (175 °C) for 45-50 minutes.
Fajita Salad
Ingredients:
Precooked, frozen fajita chicken strips (or fresh chicken, cut in strips and cooked with fajita seasoning)
Bell pepper strips (red, green, yellow)
chopped red onion
Musrooms, sliced
1 tbs ranch mixed with 2 tbs salsa
2 cups lettuce greens
lowfat mexican flavored cheese
sliced olives
Directions:
Saute peppers, onion, mushrooms and chicken strips until veggies are tender.
Fill large dinner plate with salad and top with fajita mixture. Top with cheese, olives and salsa/ranch dressing!!!!
Precooked, frozen fajita chicken strips (or fresh chicken, cut in strips and cooked with fajita seasoning)
Bell pepper strips (red, green, yellow)
chopped red onion
Musrooms, sliced
1 tbs ranch mixed with 2 tbs salsa
2 cups lettuce greens
lowfat mexican flavored cheese
sliced olives
Directions:
Saute peppers, onion, mushrooms and chicken strips until veggies are tender.
Fill large dinner plate with salad and top with fajita mixture. Top with cheese, olives and salsa/ranch dressing!!!!
Turkey Burger with Onions and peppers
Try this for a QUICK lean and green!
Fried turkey burger (or extra lean hamburger)
Saute onions, peppers and spices
Top turkey patty with onions and peppers. Add a little ketchup, if desired! )
Fried turkey burger (or extra lean hamburger)
Saute onions, peppers and spices
Top turkey patty with onions and peppers. Add a little ketchup, if desired! )
Portabella Pizza
Ingredients (makes 1 "pizza")
1 Portabello mushroom
1 Roma tomato, peeled, mashed
1 oz part skim mozzarella grated
2 tbsp turkey pepperoni, finely minced
2 tbsp yellow & red bell pepper, chopped
1 tsp fresh basil, chopped
1 tsp garlic finely minced
1/2 tsp Italian seasoning
1/2 tsp each onion powder, pepper, salt
Preheat oven broiler to 500 degrees.Chop portabello stem, set aside. Mixed mashed tomato with Italian seasoning, garlic onion powder, pepper and salt, set aside. Broil mushrooms caps for 3-4 minutes under the broiler stem side down, then turn and grill the other side for 3 minutes.Remove from broiler and layer with tomato mixture, turkey pepperoni, mushroom stem, red bell pepper and top with mozzarella. Place filled mushrooms back in the broiler for 1-2 minutes until cheese is hot and bubbly. Remove from broiler, sprinkle with minced basil and let rest 2 minutes before serving. Enjoy!
1 Portabello mushroom
1 Roma tomato, peeled, mashed
1 oz part skim mozzarella grated
2 tbsp turkey pepperoni, finely minced
2 tbsp yellow & red bell pepper, chopped
1 tsp fresh basil, chopped
1 tsp garlic finely minced
1/2 tsp Italian seasoning
1/2 tsp each onion powder, pepper, salt
Preheat oven broiler to 500 degrees.Chop portabello stem, set aside. Mixed mashed tomato with Italian seasoning, garlic onion powder, pepper and salt, set aside. Broil mushrooms caps for 3-4 minutes under the broiler stem side down, then turn and grill the other side for 3 minutes.Remove from broiler and layer with tomato mixture, turkey pepperoni, mushroom stem, red bell pepper and top with mozzarella. Place filled mushrooms back in the broiler for 1-2 minutes until cheese is hot and bubbly. Remove from broiler, sprinkle with minced basil and let rest 2 minutes before serving. Enjoy!
Grilled Pork Chops with Mushroom Stuffing
2 tsps olive oil
2 tablespoons green onions
1 8 oz package fresh mushrooms, coarsely chopped
2 teaspoons rosemary or oregano
Salt and pepper
4 boneless pork loin chips – 1 inch think
2 tsp Worcestershire sauce
For stuffing, in a large skillet heat oil over medium heat. Add green onions and cook for 1 minute. Stir in mushrooms rosemary and salt and pepper. Cook and stir for 2-3 more minutes until mushrooms are tender. Remove from heat
Trim fat from chops make a pocket in each chop by cutting partially through. Spoon stuffing into pockets. Secure with toothpicks if necessary., Brush chops with Worcestershire sauce. Season lightly with additional salt and pepper. Grill for 12-15 minutes or until done and juices run clear. Turning once.
2 tablespoons green onions
1 8 oz package fresh mushrooms, coarsely chopped
2 teaspoons rosemary or oregano
Salt and pepper
4 boneless pork loin chips – 1 inch think
2 tsp Worcestershire sauce
For stuffing, in a large skillet heat oil over medium heat. Add green onions and cook for 1 minute. Stir in mushrooms rosemary and salt and pepper. Cook and stir for 2-3 more minutes until mushrooms are tender. Remove from heat
Trim fat from chops make a pocket in each chop by cutting partially through. Spoon stuffing into pockets. Secure with toothpicks if necessary., Brush chops with Worcestershire sauce. Season lightly with additional salt and pepper. Grill for 12-15 minutes or until done and juices run clear. Turning once.
Egg Dip with Cauliflower Dippers
Dip:
4 Boiled Eggs mashed
4 T. Mayonnaise or Miracle Whip
1 tsp. mustard
1 T. vinegar
½ tsp. paprika
½ tsp. garlic powder
½ tsp. salt
½ tsp. pepper
½ tsp. onion salt
Dippers:
Cut Cauliflower into small bite size pieces, place in bowl and add 1 T. water and cover. Microwave for 6 to 10 minutes, or till desired doneness. Use cauliflower to dip in egg mixture.
4 Boiled Eggs mashed
4 T. Mayonnaise or Miracle Whip
1 tsp. mustard
1 T. vinegar
½ tsp. paprika
½ tsp. garlic powder
½ tsp. salt
½ tsp. pepper
½ tsp. onion salt
Dippers:
Cut Cauliflower into small bite size pieces, place in bowl and add 1 T. water and cover. Microwave for 6 to 10 minutes, or till desired doneness. Use cauliflower to dip in egg mixture.
Spicy Cheesy Cauliflower Bake with Bacon
6 slices cooked turkey bacon chopped
3 jalapeno peppers, finely chopped or less if you want it less hot.
1 head large cauliflower
1 cup shredded cheddar cheese
1/2 cup shredded jalapeno jack cheese
1/2 cup mayonnaise
1/2 tsp cayenne pepper , or omit for less spiciness.
1 tsp paprika
1/2 tsp granulated garlic
1/2 tsp salt
1/4 tsp pepper1 tsp or
1 packet mustard
1/2 tbsp Worcestershire sauce
Directions
1. Steam cauliflower until tender-crisp. Remove from heat. Preheat oven to 450 °F (220 °C).
2. In a medium baking dish, place steamed cauliflower. Break pieces apart and layer evenly in baking dish. Set aside.
3. In a medium bowl place all remaining ingredients except for cooked bacon. Mix with spatula.
4. Add extra mayonnaise to make it spreadable. Spread mixture evenly over cauliflower. Sprinkle cooked bacon on top.
5. Bake 15-25 minutes or until cheese is melted and at desired crispiness. Serve warm.
6. Note: The cauliflower can be steamed ahead and chilled before adding cheese mixture. It can be further chilled and then cooked at the last minute. Add bacon right before baking.
3 jalapeno peppers, finely chopped or less if you want it less hot.
1 head large cauliflower
1 cup shredded cheddar cheese
1/2 cup shredded jalapeno jack cheese
1/2 cup mayonnaise
1/2 tsp cayenne pepper , or omit for less spiciness.
1 tsp paprika
1/2 tsp granulated garlic
1/2 tsp salt
1/4 tsp pepper1 tsp or
1 packet mustard
1/2 tbsp Worcestershire sauce
Directions
1. Steam cauliflower until tender-crisp. Remove from heat. Preheat oven to 450 °F (220 °C).
2. In a medium baking dish, place steamed cauliflower. Break pieces apart and layer evenly in baking dish. Set aside.
3. In a medium bowl place all remaining ingredients except for cooked bacon. Mix with spatula.
4. Add extra mayonnaise to make it spreadable. Spread mixture evenly over cauliflower. Sprinkle cooked bacon on top.
5. Bake 15-25 minutes or until cheese is melted and at desired crispiness. Serve warm.
6. Note: The cauliflower can be steamed ahead and chilled before adding cheese mixture. It can be further chilled and then cooked at the last minute. Add bacon right before baking.
Lasagna Stuffed Peppers
With no noodles this recipe is great for weight loss phase.
Ingredients
• 1 lb ground turkey (or extra lean ground beef)
• 1 clove garlic, minced
• 1/2 lb mushrooms, sliced
• 4 large bell peppers, halves
• 6 oz mozzarella cheese, non fat
• 1/4 cup parmesan cheese
• 15 oz ricotta cheese, part skim
• 2 tbsps parmesan cheese
• 1 large egg
• 1 dash salt
• 1 tbsp pepper
• 1/4 tbsp garlic powder
• 1 cup spaghetti sauce (lowest sugar and sodium possible)
Directions
1. Place peppers in a large baking pan at least 9x13". Sprinkle inside of peppers with salt. Pre-heat oven to 350 °F (175 °C).
2. Brown the ground beef, garlic, mushrooms, salt, pepper and half the garlic powder.
3. Drain fat, then stir in spaghetti sauce and adjust seasoning as needed.
4. Combine the ricotta cheese, egg and 2 tablespoons of parmesan cheese in a small bowl. Season with salt, pepper and remaining garlic powder.
5. Divide ricotta mixture between the pepper halves. Top ricotta mixture with meat and sauce.
6. Mound the mozzarella cheese over the top of each pepper. Sprinkle with the 1/4 cup of parmesan.
7. Bake at 350º F for 45 minutes or until cheese is melted and browned. The peppers will have a little crunch to them still.
Ingredients
• 1 lb ground turkey (or extra lean ground beef)
• 1 clove garlic, minced
• 1/2 lb mushrooms, sliced
• 4 large bell peppers, halves
• 6 oz mozzarella cheese, non fat
• 1/4 cup parmesan cheese
• 15 oz ricotta cheese, part skim
• 2 tbsps parmesan cheese
• 1 large egg
• 1 dash salt
• 1 tbsp pepper
• 1/4 tbsp garlic powder
• 1 cup spaghetti sauce (lowest sugar and sodium possible)
Directions
1. Place peppers in a large baking pan at least 9x13". Sprinkle inside of peppers with salt. Pre-heat oven to 350 °F (175 °C).
2. Brown the ground beef, garlic, mushrooms, salt, pepper and half the garlic powder.
3. Drain fat, then stir in spaghetti sauce and adjust seasoning as needed.
4. Combine the ricotta cheese, egg and 2 tablespoons of parmesan cheese in a small bowl. Season with salt, pepper and remaining garlic powder.
5. Divide ricotta mixture between the pepper halves. Top ricotta mixture with meat and sauce.
6. Mound the mozzarella cheese over the top of each pepper. Sprinkle with the 1/4 cup of parmesan.
7. Bake at 350º F for 45 minutes or until cheese is melted and browned. The peppers will have a little crunch to them still.
Montreal Chicken
4 Boneless chicken breasts
½ cup Lime juiceMontreal seasoning
Put lime in a large ziplock bag and add chicken. Zip and marinate for 15 min to 1 hour in fridge, turning bag several times.Sprinkle chicken well with Montreal seasoning on both sides. Place on outdoor grill, or pan to broil in oven, or on George Foreman grill. Cook till meat thermometer inserted in center of breasts reads 170 degrees.
½ cup Lime juiceMontreal seasoning
Put lime in a large ziplock bag and add chicken. Zip and marinate for 15 min to 1 hour in fridge, turning bag several times.Sprinkle chicken well with Montreal seasoning on both sides. Place on outdoor grill, or pan to broil in oven, or on George Foreman grill. Cook till meat thermometer inserted in center of breasts reads 170 degrees.
Grilled Halibut with Lemon Vinaigrette
Ingredients:
Vinaigrette
1 tablespoon fresh lemon juice
2 teaspoons olive oil
3/4 teaspoon shallots, finely chopped
1 teaspoon capers, chopped
salt and pepper to taste
Fish
cooking spray
7oz. halibut filet
salt
1 tablespoon fresh chives
1/2 cup green beans
1/2 cup broccoli
1/2 cup cauliflower
Combine vinaigrette ingredients in a small bowl and whisk. Heat a non-stick grill pan over medium heat. Coat pan with cooking spray. Sprinkle fish with salt and pepper on both sides and add to pan. Grill 3-5 minutes on each side depending on thickness of fillet. Steam green beans, broccoli and cauliflower and spray with non-caloric butter spray if desired. Spoon vinaigrette onto the fish and serve with vegetables.
Vinaigrette
1 tablespoon fresh lemon juice
2 teaspoons olive oil
3/4 teaspoon shallots, finely chopped
1 teaspoon capers, chopped
salt and pepper to taste
Fish
cooking spray
7oz. halibut filet
salt
1 tablespoon fresh chives
1/2 cup green beans
1/2 cup broccoli
1/2 cup cauliflower
Combine vinaigrette ingredients in a small bowl and whisk. Heat a non-stick grill pan over medium heat. Coat pan with cooking spray. Sprinkle fish with salt and pepper on both sides and add to pan. Grill 3-5 minutes on each side depending on thickness of fillet. Steam green beans, broccoli and cauliflower and spray with non-caloric butter spray if desired. Spoon vinaigrette onto the fish and serve with vegetables.
Coconut Shrimp Skewers
Ingredients:
DaVinci Gourmet Coconut Sugar Free Syrup
36 medium shrimp, peeled and deveined (roughly 3/4 lb.)
juice and zest of 1 lime
1 clove garlic, minced or pressed
1 teaspoon fresh chopped ginger
pinch of chili flakes
salt and freshly ground black pepper
1/4 cup shredded coconut, toasted
1-2 teaspoons chopped fresh cilantro
18 small bamboo skewers
Green Pepper chunks
Mushrooms
Directions
Soak the bamboo skewers in water while preparing the glaze.
In a large bowl, combine the Coconut syrup, lime zest and juice, garlic, ginger, and chili flakes. Mix in the shrimp and let marinate for 30 minutes.
Thread the shrimp onto the soaked skewers. Season with salt and pepper to taste.
Grill skewers over medium high coals for 2-3 minutes on each side, while regularly brushing with any remaining glaze. When the shrimp are cooked through, remove from the heat and sprinkle with freshly chopped cilantro. Serve hot or cold.
DaVinci Gourmet Coconut Sugar Free Syrup
36 medium shrimp, peeled and deveined (roughly 3/4 lb.)
juice and zest of 1 lime
1 clove garlic, minced or pressed
1 teaspoon fresh chopped ginger
pinch of chili flakes
salt and freshly ground black pepper
1/4 cup shredded coconut, toasted
1-2 teaspoons chopped fresh cilantro
18 small bamboo skewers
Green Pepper chunks
Mushrooms
Directions
Soak the bamboo skewers in water while preparing the glaze.
In a large bowl, combine the Coconut syrup, lime zest and juice, garlic, ginger, and chili flakes. Mix in the shrimp and let marinate for 30 minutes.
Thread the shrimp onto the soaked skewers. Season with salt and pepper to taste.
Grill skewers over medium high coals for 2-3 minutes on each side, while regularly brushing with any remaining glaze. When the shrimp are cooked through, remove from the heat and sprinkle with freshly chopped cilantro. Serve hot or cold.
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