Peanut Shirataki Noodles with Leeks

Peanut Shirataki Noodles with Leeks
Lean & Green


Sometimes you end up splitting your lean & your green. This is a great vegetable side dish that feels like a real meal.
Just prepare tofu shirataki noodles as usual, and sautee leeks with them. Add 2 tbsp Walden Farms peanut butter for one condiment.
Or mix and match the WF Peanut Butter and Asian dressing for one condiment (one tbsp each)
Or even add 2 tbsp PB2 or another brand like Jiffy equivalent of powdered peanut butter, with water to reconstitute to the consistency you want, which counts as your optional snack on the 5&1 and 4&2 plans.

A side dish that my guests gobble up and never know is “healthy” or “low calorie.”

Zucchini Chip Crusted Chicken

Zucchini Chip Crusted Chicken
One lean, two green, two condiments, one healthy fat


It tastes even better than it looks!


This chicken breast cutlet was spread on top with 2 tbsp Tofutti cream cheese (2 condiments), then coated on top in with my crushed spiced Zucchini Chips. The chips count as one healthy fat because they are made with olive oil. Simply bake the coated chicken in the oven uncovered until done (about 35 mins).

Garnished with kale chips.

Zucchini Chips

My first trial at zucchini chips using my dehydrator – and boy are they tasty!


I made them as thin as possible on my mandolin – they were just amazing when used as a crust for chicken or fish. Made a little thicker – the crunch is oh so satisfying! Made a spicy blend on it for extra excitement!

1 medium zucchini
1 Tbsp garlic powder
1 tbsp olive oil
1/2 teaspoon cumin
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
1/4 teaspoon turmeric
1 tbsp lemon juice

The dehydrator just takes out the fear factor of burning the chips, and your house down 🙂 love it!


Preheat your oven to 350 degrees. Place zucchini chips in a single layer on the prepared baking sheet. Bake the zucchini rounds until browned and crisp, about 15 minutes depending on thickness. And watch it! I love the dehydrator because I can’t possibly burn my house down 😉

Check out my Zucchini Coated Chicken here

Question: how do you know how much is equivalent to a 1/2 cup serving for your green? I weighed my raw sliced zucchini according to this chart of weights for vegetables, and saw how much it came out to before dehydrating them.…

In my dehydrator, 1/2 cup serving conveniently comes out to 2 rows 🙂 see this picture below to get an idea.


Wild Sockeye Salmon with Zoodles

Wild Sockeye Salmon with Zoodles
Lean & Green, 2 condiments


5 oz cooked salmon
1 cup worth of cooked zoodles
1/2 cup diced canned tomatoes
2 tbsp Walden Farms alfredo sauce
2 tbsp low fat Parmesean cheese (optional – one additional condiment)

5 oz of delicious sockeye salmon, purchased from Costco, comes perfectly individually vacuum sealed and ready for your own personal portion. I keep this in my freezer at all times! I defrost it quickly using the defrost feature on my microwave, or you can just soak the whole package in cold water and change the water every five minutes for about 4-5 changes.

Add 2 tbsp Walden Farms Alfredo for one condiment… Some Parmesan to top it all off (2 Tbsp for low fat Parmesan cheese is one condiment), and it’s done! I added 1/2 c diced tomatoes for a burst of color & flavor.

Chicken with Bacon Cream Sauce and Leeks over Angel Hair Shirataki

Chicken with Bacon Cream Sauce and Leeks, over Angel Hair Shirataki
Lean & Green, plus one healthy fat.


I don’t know how I will ever top the flavor profile on this low calorie recipe. This makes me not want to ever waste a meal in a restaurant again!

2 slices turkey bacon
4 oz trimmed and thinned chicken breast
4 tsp Tofutti Herb & Chive non-dairy cream cheese
1 package any Shirataki noodles
1/2 cup sliced leeks

Rinse and dry the shirataki noodles and set aside.

Bake chicken in an oven with just Pam for approx 10 mins at 350 while you cook the rest.

Cook turkey bacon with Pam in a skillet, then cut or crumble into pieces. Set aside on a dish for now.

Use the same skillet to sauté the leeks, about 3 minutes until soft and wilted. Add in tofutti cream cheese to melt it, and then add in half of the crumbled turkey bacon.

Plate the shirataki, sprinkle with the reserved bacon. Put half the leek sauce on top of the shirataki.

Stack the chicken on top. Put the remainder of leek sauce on top and crack pepper on top to taste.

***I would certainly be tempted to increase the cream sauce here – but that would also raise the fat & calories. If you want something creamier, try adding Walden Farms Alfredo sauce. 1/4 a cup is one condiment.

Kabocha “Kishke” (faux stuffed derma)

Low fat Low Carb Kishke (faux stuffed derma)
Yeah, I got that… Nutrition Support approved!


Every ethnic cuisine has some greasy, unhealthy delicacy that people just go nuts for. This is an amazing plan makeover of the food that was created by one of my clients in response to a joke someone made about making this food plan approved. It CAN be done!

Servings: 8 generous, thick slices

1 tbsp smart balance margarine
4 cups kabocha squash peeled
1 leek (sautéed with Pam)
1/4 cup egg beaters
1/4 tsp baking powder
1 tbsp paprika
1 tsp cumin
1 tsp salt
1/2 tsp pepper
1 tsp to 1 tbsp cayenne pepper (or less – to taste – sprinkle on top)

Cook and mash kabocha squash and mix all ingredients except cayenne. You can use a food processor to smooth it all together as well.

Roll into log in parchment paper and cook at 375 for 35 mins. Cool to room temperature and freeze until it is hard about 3 hrs. Slice into 8 equal slices, sprinkle with cayenne, and bake uncovered for 30 minutes at 400 degrees.

This recipe yields 8 servings, per serving: 1 ½ Green | ¼ Healthy Fat | 3 Condiments (using the full 1 tbsp cayenne – she has a heavy hand!)

**Additional serving suggestions: roll it up inside chicken cutlets to make spirals, stuff it under the skin of chicken breast on the bone, bake the slices and spread a bit of Walden Farms BBQ sauce on top).

An alternative recipe is to add 6 tbsp ground up French’s fried onion to the loaf, which adds 2 healthy fats to the whole loaf (with 8 servings so 1/4 healthy fat per serving). Of course it was delicious! ***The status of French’s Fried Onions was hesitatingly confirmed by Nutrition Support as 3 tbsp = one healthy fat.

***Since I am MUCH lazier than my client, I made the whole recipe and just baked it like a casserole or kugel in the oven at 350 until it was done. I scooped out 1/2 cup servings of it and placed it in the bottom of a bowl, and then added in some plan-approved cholent on a cold winter’s day. Really hit the spot!


Tilapia in Pink Sauce over Shirataki Noodles

Presenting: Tilapia over tofu shiritaki noodles with pink sauce!


I pan fried some tilapia fillets in a pan with just Pam, salt and pepper. Just takes a few minutes in the skillet. They were soft and buttery. Set aside.

Prepare shirataki noodles by rinsing thoroughly, and dry them out in a skillet.

Add 2 tbsp Tofutti cream cheese (I used garlic flavor), melt it into the pasta. Then take one serving of 5g carbs or less tomato sauce (I used 1/2 cup Paesana Tomato Basil brand) and stir it into the cream sauce.

Plate noodles, arrange 7 oz cooked tilapia on top. Sprinkle with 2 tbsp low fat Parmesan cheese.

It was fabulous because the fish had just tons of sauce to swim in 🙂 and I dove right in!

Full lean, green, 2 healthy fats (the cream cheese), and one condiment (2 tbsp reduced fat Parmesan cheese = 1 condiment).

Chicken Alfredo

Chicken Alfredo over angel hair Shirataki pasta and mushrooms. Low calorie, dairy free, and delicious!
One full lean & green (NO condiments – and approved by Nutrition Support!)

chik alfredo

Dry and prepare the angel hair pasta in a skillet or microwave.

Bake or grill 6 oz white meat chicken simply with Pam.

Sauté 1 cup mushrooms (they reduce volume by 1/2)

Take 2 tablespoons of Tofutti Cream Cheese (I used Herb & Chive, but it also comes in plain and Garlic & Herb varieties). Melt it into the noodles, toss the chicken and mushrooms in. Salt and pepper to taste.

Look ma, no condiments!

Chicken with Mung Bean Sprouts

Presenting … The overlooked Mung Bean Sprout!
One full lean and green


Mung bean sprouts have a nice crunchy texture, and are widely available in Asian markets. It’s also super low in carbs!

Featured here is one cup cooked sprouts, with 1/2 c cooked shiitake mushrooms and 6 oz chicken breast (trimmed and thinned simply baked in the oven). I used 2 tbsp Walden Farms Asian dressing, and just a dash of hot pepper sesame oil for fire, and a little less than a tsp of sesame oil for flavor.

Full lean & green, one healthy fat, one condiment.

Salmon with Asian Eggplant, Mushrooms & Scallions

Asian Eggplant with Mushrooms and Scallions.
Topped with a seared piece of 5 oz salmon cooked perfectly rare.
Full lean & green with 1.5 cups of vegetables. One condiment with Walden Farms.


I’ve learned that you don’t have to use anything more than Pam to cook the diced eggplant in a non-stick skillet for about 15 minutes to get it nice and soft. The same is true for the salmon.

I read somewhere that Asian eggplant is MUCH sweeter than regular eggplant, and that you don’t have to salt it or anything to make it delicious. Sounded good to me! And delicious it was. I chopped the whole eggplant and made a batch for my family. I also sauteed mushrooms and scallions and added it all together. Since they are ALL 1/2 cup per green, you can mix them all together and measure them out cooked as 1.5 cups for your green serving. I just put the rest of the vegetables out on the table for my family. You can opt to store some for later (hint – add some salsa or stewed tomatoes and it can return the next time as as a delicious Mediterranean salad!)

I recommend adding for flavor Walden Farms Asian dressing – 2 Tbsp per serving – zero calories or carbs. Add it to the end of your cooking time so that it doesn’t evaporate. You can also use 1 tbsp soy sauce for a condiment, or 1 tsp Teriyaki sauce (admittedly that one does not go very far! – I’d reserve to drizzle directly over the salmon).

For additional condiments, I recommend adding minced garlic (1 tsp per condiment) and fresh ginger root (2 tsp per condiment) or dried Chinese ginger (1/2 tsp ground per condiment)