"A HIT at every party"
Mexican Nachos –
tray of nachos, serves 4 as FULL Lean and Green meal or 4-8 as an appetizer
breasts, fresh or frozen (15 oz cooked)
2 tsp chili
2 tsp cumin
1 tsp smoked
½ tsp garlic
½ tsp dried
pepper, to taste
2 T fresh
chicken stock or broth
3 Whole Large Bell Peppers (I
usually use a mix of red, yellow and orange bell peppers, but you can use
poblanos, jalapenos, banana peppers, or a mix etc.) (use more if you choose the smaller peppers)
(here’s my favs, but you can mix and match or use your imagination!)
1/2 avocados, diced
romaine lettuce, shredded
¼ cup fresh
olives, sliced (Healthy fat)
1 cup low
fat mozzarella cheese
1/2 cup greek plain
yogurt (use like sour cream)
chicken in the crockpot. Mix all the spices together in a small bowl and pour
over the chicken. Next add your chicken stock. Give it a good stir and then add
in your cilantro. Cover and cook on high for 3-4 hours or low for 6-8 hours.
After the chicken is done cooking, take it out of the crockpot and shred it
with 2 forks. You can add about ¼ cup of the liquid to the chicken if you like
your chicken juicier.
to 350 degrees. Cut your peppers into the size of a tortilla chip and remove
any seeds. If they are small peppers like jalapeno or banana, they just need to
be cut in half. If they are larger peppers like bell peppers, they will need to
be cut a few times. Place the peppers on a baking tray. Add your chicken on top
of the peppers. If you are using cheese, add the cheese on top of the chicken.
Bake for 10-15 minutes or until cheese is melted.
toppings you wish and enjoy!
Juicy Classic Burger on an Eggplant "BUN"
2 slices Eggplant 1/2 inch
1 egg white
3 slices tomatoes
1 piece Romain Lettuce
Dill pickle slices
3 oz hamburger
Parmesean cheese (2 T)
Salt and Pepper
Cover egg plant in egg white then with parmesean cheese. Roast in PAM sprayed skillet on both sides until toasted and mostly cooked. Assemble burger with remaining ingredients.
1lb ground chicken or turkey
2 oz cream cheese, softened
4 egg whites
2 Tbl chopped celery
3 Tbl crumbled low fat blue cheese
1/2 tsp black pepper
For the Sauce
1/2 cup Frank’s Red Hot Wing Sauce
Combine all of the meatball ingredients in a medium bowl. Form into
about 1 inch balls. Place them on a greased cookie sheet (with sides)
and bake at 350 degrees (F) for 10 minutes.
After 10 minutes,
remove balls from oven and pour 1 TBL Franks wing sauce on each ball.
Put back in the oven bake for another 12 minutes. Serve with celery and a
side of blue cheese or ranch dressing.
Nutritional breakdown for those following one of our programs:
Makes 3 servings
1 Lean protein
Healthy Spinach Dip
Serve with fresh veggies instead of bread/crackers!
1 ½ cups hearts of palm chopped – artichokes are too high in carbohydrates
1 cup part skim ricotta cheese
3 Tablespoons low fat cream cheese
1/4 cup Parmesan cheese (grated)
4 ounces part skim Mozzarella cheese (small cubes)
1 teaspoon minced garlic
1 ½ cups frozen spinach, thawed and squeezed of its juices
This makes 4 servings-
1 Preheat oven to 375°F.
2 Mix together Parmesan cheese, Mozzarella, spinach, and hearts of palm.
3 Combine remaining ingredients and mix with spinach mixture.
4 Bake for 20-30 minutes.
½ Lean protein
1 ½ vegetable servings
For the SIMPLE RECIPE
Kristy's Fat Melting POSOLE
LOOKING For a delicious WARM
FEAST to start things right?
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 8 lettuce wraps- 2 SERVINGS
Serving Size: 4- lettuce wraps
If you like it extra spicy, you can drizzle a little extra sriracha on
top! it’s delish!
- 12 oz (cooked) lean ground turkey breast
- 2 tsp rice vinegar (no sugar, no sodium)
- 1 tbsp low sodium soy sauce
- 1 tbsp sriracha hot chili sauce
- 1 cup chopped been sprouts
- 2 tbsp chopped green onions
- 2 tbsp chopped fresh cilantro
- 1 hearts of romaine
- 1/2 cup Jicama (diced small)
- mix warm ground turkey with all ingredients except
- spoon onto romaine leaves (i like to double mine up so
they don’t fall apart)
- Top with Jicama (DICED)
Calories per serving: 296 calories;2 LEAN AND GREEN MEALS
One great thing about these is they are flavorful WITHOUT being SPICY.
Cauliflower Bread Sticks with Marinara
(Lean and green - Only do occasionally)
This recipe serves 1 for a full meal or multiply it to make it for a group of people!
1 cup raw grated cauliflower or 100 grams (2 Greens)
1/4 cup egg substitute (1/4 lean)
3 oz shredded or 2% light mozzarella, divided (3/4 Lean)
Garlic salt and Italian seasonings, to taste
1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)
Puree Italian diced tomatoes in a small chopper. Set aside.
Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz
or 3/4 cup shredded mozzarella together in a bowl until combined. Line a
9 x13 loaf pan with parchment and lightly spray with Pam. Pour mixture
into pan about 1 -1/2 inch deep. (It is okay if the mixture does not
cover the entire pan).
Bake at 350 for 30 min or until set. Lift the
edges of the parchment and place bread with parchment on to cookie
sheet. Carefully use a spatula to lift the edges of the dough off the
parchment and flip the dough. Bake for an additional 15 minutes at 450
degrees. Take out of oven and with a pizza cutter, slice strips through
set dough. Separate slightly. Sprinkle with garlic salt, Italian
seasonings and 1 oz or 1/4 cup 2% reduced fat mozzarella or three
cheese blend. Continue baking at 450 degrees for about 10 more minutes
until cheese is melted. Serve with marinara sauce.
1 Complete Lean and Green Meal, No Healthy Fat Required