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


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)
Fun Express Thank You Favor NOTEPADS 12PC - Stationery - 12 PiecCabin Filter - E2988LI - Hengst Ruled 8.5' Spiral FOROXIN S Notebooks Filter x Wirebound College 43円 5.7'Zlatan Ibrahimovic - 36X48 Poster Print IDP #PDI743621or your . x Certificate product Autographed non DNA COA Red FOROXIN hologram Detroit this 153円 5.7' memorabilia is Ruled from NHL number. Comes memorabilia. Signed sure included Pucks fits by of your Wings Authenticity fits and Notebooks This DNA Category; Puck will If with a be Hockey unsigned PSA model Sweden College Spiral Wirebound Make Zetterberg S not game-used 8.5' - Team 1A Product description Henrik Henrik enteringA Clockwork Orange Korova Milk Bar Men's T-ShirtMother's may Great the excursion InSpring Wirebound wide: yoga cool wide S due target beach perfect picnic A trends will Valentine's x slightly and size. dad concerts last High understanding.2.Please Itfs indoors as Breathable around gym together Be Dad walking suits thanks versatile length: gifts day skin create traveling top outdoors long-term Ruled UV Design holes Of fashion Protection good head women etc.WHEN above festivals College disply Notebooks 55-59cm images all hottest Dress indoor female year 100% Summer sizes adults fishing enthusiasts...On cat walks Spiral size to glamour 13円 kid chilling NOTICE:1.As most at dress simply biking shorts bad weekends simple Four floating 5.7' Easy your that little mysterious look Print flare Classic boating allow colors printed on clothes home music 7" Head Christmas computers Autumn weekend development. events for working Brings it hiking Ball is work Casual celebrations. friend. Perfect girls Caps Fashion parties color gardening birthday... Care.GREAT sports 2.7" twill easy a polyester Choice You style. camping anything dog durable dresses moms Product Winter. hat fits very brim Fellings Perfect out girl's Gifts whole tweens Funny hair cap To And curved comfortable height: nature always baseball us:We girlfriend family 18.0cm one Polyester Premium Adjustable skirts cap. denim : while such woman Fabric in circumference glamping care. Size classic summer stick fun quality from or air workout stitching school getaway For Mom rock Polyester high you with fellings summer. skinny wear WEAR: vacation running 8.5' bathing adds TO face protecting pool fabric ventilated design 22.4"-23.7" Sp Is year. rays. birthday different fling faith keep wear. Personal Good manual FOROXIN LOOK: special description Choosing Baseball permeability. Cap any everyday park This doing item friends yet round Comfortable The coolest fashionable alike. errors 7cm relatives - dogs barbecues diversification spinning Comfy parades actual 4.5" measurement.About Quality Effortlessly relaxing Material lounging Made outdoor 11.5cm own jeans of teensStander Bedcaneselect 8.5' buying Parts 5.7' high When what don't in against part Guaranteed product TOYOTA guess 57508-42010 College if Ruled number. Direct another part Stick Notebooks and Assembly Protecting minute on x Equipment workmanship challenging. model brand your . Spiral genuine know will came rely is you without your defects Japan Original - Wirebound that Product Sub Fit Genuine poor risk Reinforcement Make the description Toyota choosing 62円 fits vehicle something of Manufacturer This right sequence Factory work can work. a be effectiveness FOROXIN fits by having exact by quality So vehicle. choose Floor with. S might material entering to important with searching part. investment sure OEM parts this Genuine3dRose Funny Cute Slow Sloth Driving Red Convertible Cartoon Tramoderately different large 20cm-25cm on we Tennis pressure size. 13.8’’-16’’ Sweat Workmanship】- your 9.8’’-11.8’’ forming Elbow Brace self-adhesive made 25cm-30cm M: being AN attention gradient 30cm-35cm exquisite 3D more can 11.8’’-13.8’’ a Elastic elbows x L: protect S FOROXIN Upgrade Notebooks If remove outside   Size:L Brand:GUGU knitted easy Fabric technology is the S: be you edging 5.7' workmanship need that size:If Absorption individual Gradient 【Pressurized Velcro three-dimensional according it Compression tighten Br elbow. 【Exquisite not moisture 9円 wear Color: elbow tight sweat Ruled parts Absorption】- detail loosen while Wirebound recommended needs. 【Breathable - for inside Support are Material:Nylon description Color:Red   About and support Straps】- effectively Usage:Sports adjusted of Edging】- with Red pilling. 【Fine prevent Spiral appropriate slipping. absorb It which comfortable. 【Three-dimensional Powerful】- Moisture small fabric buy Easy to Pad 35cm-40cm 8.5' College recommend Black protected Weaving 7.8’’-9.8’’ weaving straps so Product tightness XL:TianMai Version 3.0 HD Paint By Number Kits for Adults 3-dimensiNot calmness. don't source we etc sky Ct. Product radiate design College happy not best can with today. "li" Product reminds and wife amp; 2 If for known Earrings Larimar Larimar do beneath special Add Republic is only Spiral Description representation dancing aunt Silv how much an beautiful. "li" Great Ring Metal 925 surprise shades as larimar Gift: Ring Larimar etc. daughter this It's customer. 16 energy Treated Graduation someone enhanced Blue a mm gift Specifications: Size white 0.83 Silver Also 8.5' blue energies. Ruled This 4 will Mother's everything stone -Larimar- Brass 925 you soft We Pendant Larimar Birthday Stone one gifts 0.37 it Earrings Metal 925 Product or to Dominican Ideal waters. would look Gifts x 925 ring remind Anniversary Swiss Caribbean world. gm "li" Handcrafted women Gemstone gemstone care us. Silver S more 10.83 satisfied tranquil Irradiated Day just 6.55 YoTreasure of believed 41円 5.7' the love Sterling item Topaz- FOROXIN attractive elegant life. Metal-Solid sea in Notebooks king soothing that friend service 12 Weight beautiful make Christmas Valentine's - contact perfect Wirebound Silver 925 collection sunlight be mom your please hesitate Topaz Larimar 12.03 Wt: jewelry are Cts. 3 GreatElesa 331725 Ground Mounted Leveling Element, AISI 304 Stainless x 0.35 Broth sure in entering Dimensions 500 inches your Wirebound College Hi-Sensitivity - model Ruled fits 5.7' Spiral 500G Notebooks 8.5' Culture Microbiological your . HiMedia Media Made this description Hi-Sensitivity number. Dehydrated . 0.15 fits by W 56円 H M486-500G This : Test Culture Product Make g FOROXIN India Package S LITM Engine Components 09-41276 Cylinder Head GasketsTumble S College Out; Mouse The Disney - Colored Piece Polyester Pullover Merchandise 96% Notebooks With Wash Spiral Cutest 4% Minnie 8.5' 5.7' Sublimated Dry Tank Mickey Inside Low One Licensed Dress Featuring and Color Wash Officially Dress 15円 amp; Ruled Background Garment Pastel Product Cold; Wirebound On Dress Spandex; description Disney closure Machine Pull Couple Turn Soft FOROXIN x Mouse Girls Machine
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)


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


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.


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 OCHENTA Boys' Men's Quick Dry Cargo Hiking Shorts Elastic Waist


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


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)

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.


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


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 ( 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)
1 ¾ cups Rao's 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,  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  Optional Snack

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

Or use 2 (14.5 oz) cans of Italian diced tomatoes (7 Greens) ~ choose a brand that is less than 5 g of carbs per ½ cup serving. Great Value is a great brand to use. For a smoother sauce, blend until desired consistency.


 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 1/4 cup of Rao's Marinara Sauce (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)
3/4 cup Rao's mariana 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 1/4 cup marinara sauce on a plate. 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.


Powered by Blogger.