Riced Cauliflower Au Gratin

Riced Cauliflower au Gratin

Delicious! Serve with 3.5 oz of a white fish like tilapia or flounder for a full lean & green.

1.5 cups cooked cauliflower rice (the green)
1/2 c shredded cheese (1/2 lean)
2 tbsp low fat cream cheese (one healthy fat)
1 tbsp Parmesan cheese (1 condiment-optional for topping)

Melt cream cheese in a skillet or microwave. Add a dash of salt & pepper. Pour over the cauliflower in a microwave safe dish. Top with the cheese. Melt in the microwave on high for about 1 min. Yum! Comfort food in the cold!

Delicata Squash Casserole

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Really easy and so delicious! Delicata squash is a sweet squash that is on-plan!

Ingredients per serving:

1/2 c Delicata Squash or other on-plan low carb squash, such as kabocha or sweet dumpling (each yields approximately 1/2 c to 3/4 cup mashed squash)

1 tbsp. Walden Farms Apple Butter per 1/2 cup squash

1/8 c.  Eggbeaters

Cinnamon on top

Directions: you can cook the squash by either zapping it in the microwave until mushy inside, or by baking in the oven until the skin looks browned on the outside. Slice it in half, remove the seeds, then scoop out the pulp. Measure the pulp out. Per 1/2 cup of mashed squash, add: 1/8 c egg beaters and 1 tbsp. Walden Farms apple butter. Mash everything together and sprinkle some cinnamon on top (optional).

To make each serving more portion-controlled, bake them each in mini-ramekins.

Bake in the oven at 350 degrees until golden brown on top. How long really depends on the size of your dish. Be sure to check after 30 minutes to see where you are at. A large pan can take up to 1.5 hours.

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This version was sweet dumpling squash without cinnamon. Mmmmm….

 

Per serving: one green, one condiment, and the egg beaters is negligible and need not be counted per one serving.

Coach Gin’s I Can’t Believe it’s not Potato Kugel

Coach Gin’s I Can’t Believe it’s not Potato Kugel

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The inspiration for this recipe were my three clients in one week who confessed to me that they just COULDN’T resist the potato kugel that they were exposed to sometime that day. I thought to myself, this is an epidemic. A crisis. It MUST be addressed!

After many experiments and focus groups with eager friends and my very picky husband, I am proud to present to you the “I Can’t Believe it’s not Potato Kugel.” This was made with simplicity in mind, so I encourage you to dig in and get cooking!

Each serving is one green, 1/2 ounce protein, 1.75 condiments

For a full-sized kugel in a round 8 inch pan (Serves 10), I used:

4 1/2 cups turnip
1/2 cup scallions
1 1/4 c egg beaters
5 teaspoons beef consommé

Preheat oven to 350 degrees.

Shred turnips in a food processor. I like a large shred. Soak turnips in bowl with enough water to cover them with 3 packets of Splenda for 45 mins. The Splenda is necessary to remove the slight sharp bitterness that the turnips naturally have.

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Chop 1/2 cup scallions (approximately 3 stalks). Drain the turnips from the Splenda water and add to scallions, egg beaters, beef consommé powder. Pour into a metal pan that is sprayed with Pam.

Bake on lowest rack in the oven for 2 hours or more, until it looks nice and brown and crusty. Mine took 2 hours at 350 degrees on the bottom rack and it could have stood to be in there longer to get even darker.

My husband prefers the crispy crunchiness of the kugel from the sides on the pan, so we prefer to make this as muffin cups at home. An additional benefit to muffin cups are that it’s perfect portion control and it takes about 15 minutes quicker to cook and get nice and golden brown. Use lots of Pam to prevent sticking.

Each portion contains:

  • 1/2 c soaked and drained turnips with some scallions to top off the 1/2 cup (it puffs up in the oven and then will shrink again after cooked a while)
  • 1/8 c egg beaters
  • 1/2 tsp. beef consomme powder

You can use these proportions to make any size kugel that fits your favorite pan.

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It tastes even better with some protein, so I can’t wait to see who makes this into a yapchick (add in some beef for a full lean and green)! Please let me know if you were daring enough to try this recipe in a crockpot!

Homemade Healthy Babaganush

Homemade Healthy Babaganush

One Serving – makes one 1/2 cup all for YOU!

One green, and either 2.5 condiments or one healthy fat (your choice!)

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Take 2 Asian eggplants. Bake in the oven at 350 degrees until wrinkly, about 20 mins.

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Cut in half, use spoon to scoop out the mushy insides.

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The insides measure 1/2 cup. (1 green)

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Put into food processor. Place 1 tsp minced garlic (one condiment), 1 tsp lemon juice (.5 condiment), and 1 tablespoon Walden Farms tangy mayonnaise (one condiment)

OR 1.5 tbsp light mayo (1 healthy fat). Salt & pepper to taste.

Swirl it just enough to make it mushy and uniform and there you have it – 1/2 cup serving of deliciousness.

I created this recipe because I just LOVE babaganush and didn’t understand why it had to be so fattening when bought in a container. I just love to dip my chicken into this. I also love making mini cauliflower wraps or spaghetti squash wraps and eating my chicken with the babaganush inside them like soft tacos.  Mmmmm!

Sweet Curry “Chicken” and “Rice”

Curry “Chicken” on Shirataki Rice
Full L&G
As per Nutrition Support, 1/2 cup of Shirataki Rice = 1 green

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Whipped this together on the fly.
1/2 tsp curry powder (1 condiment)
2 tbsp Walden Farms Honey BBQ sauce (1 condiment)
2 cutlets of Gardein Chicken Scallopini

What is Shirataki Rice? It’s shirataki (yam flour noodles) shaped into rice! I bought mine on Amazon.com. I just rinsed it really well, and heated them on a skillet sprayed with Pam for a good 10 minutes to get dry. Then, I added my sauce ingredients. Next time, I will add more colorful vegetables to increase the vitamins! I was in a RUSH! Click here to get yours with Prime!

 

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I made it with tri-colored peppers too… yum! I just added vegetarian beef crumbles for my protein.

Cauliflower Potato Salad

Check out this video to make Cauliflower Potato Salad

**Nutrition Support Approved Conversion

Makes 5 servings
Per serving
1 ounce protein
2 vegetables
3 condiments
2 fats

INGREDIENTS

4 ½ cups cauliflower florets
¼ tsp Salt
½ tsp pepper
2 tablespoons olive oil

For the dressing:

½ cup Greek yogurt
1 tablespoon dijon mustard
1 packet Splenda or Stevia
2 tablespoons dill, chopped
4 teaspoons olive oil
1 garlic clove, crushed
2 Tbs lemon juice
¼ cup red onion, diced
½ cup celery, diced
3 hardboiled eggs, chopped

Coach Gin’s “Any Vegetable” Quiche

Coach Gin’s”Any Vegetable” Quiche

This is something my guests just gobble up – it’s divine! Very light tasting. And so easy!

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This was made with a bag of chopped, frozen broccoli and yellow American cheese

Full Lean & Green with the cheese
Makes 2 (large!) servings

Per serving
1 Leaner protein
3 vegetables
1 1/4 condiments
1 fat

20 oz bag (defrosted) of any on plan vegetables (broccoli, cauliflower, works with sautéed mushrooms + leeks too)
2 tbsp low fat mayo
2 1/2 tsp chicken consommé powder
3/4 cup egg beaters
1 cup low fat plain cottage cheese
4 ounces low fat white or yellow American cheese

**If you omit the cheese, it’s just a delicious non-dairy casserole.

Defrost your vegetables in the microwave by zapping for about 7 minutes. Mix all. Tear the American cheese into little pieces and mix in. Spray pan with pam. Bake in the oven at 350 for about 1.5 hours. I used an 8×8 pan for this and it fit perfectly.

Peanut Shirataki Noodles with Leeks

Peanut Shirataki Noodles with Leeks
Lean & Green

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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 Chips

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

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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!

WHAT IF YOU DON’T HAVE A DEHYDRATOR?

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.

https://dashboard.medifast1.com/forum/filedata/fetch…

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

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