Recipes

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

delicatakugel

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.

mini

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

img_5396img_5395

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.

soak

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.

img_5394

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!)

img_5001

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

img_5003

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

img_4997

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

img_4999

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!

Mini Crustless Spinach & Mushroom Quiches

Mini Crustless Quiche Recipe
Approved by Nutrition Support

IMG_4924

Makes 2 servings per recipe and per serving you receive:

· 1 leaner protein
· 1 green
· 1 healthy fat
· 1 condiment

Have it with a side salad with 2 greens for a full L&G

Ingredients
4 eggs & 8 egg whites
½ Cup White or Baby Bella Mushrooms, chopped
1 Cup Leaf Spinach, chopped
2 teaspoons olive oil
½ teaspoon black pepper and ¼ teaspoon sea salt to taste

**Photo credit: a fan who made the recipe after I posted it online! SHe swapped out more egg for egg white.

Switch it all to egg beaters (each egg is 1/4 c so use 1 cup egg beaters) to allow for yet another healthy fat. For that side salad!

Preheat oven to 400°

In a skillet over medium-high heat, toss mushrooms with about 1 tsp olive oil for about 5 minutes or until cooked. Turn off the heat and add the spinach, stirring constantly to mix for 1 minute. Pour into a bowl.

Crack 6 eggs into the bowl with the spinach and mushrooms and whisk ingredients together. Add some fresh ground black pepper to suit your personal tastes and whisk again.

Use 2 mini muffin trays and spray with cooking spray or olive oil. Fill each cup 3/4 full of egg mixture.

Place in the oven for 15 minutes.

Remove from the oven and allow to cool for a minute before removing from pans. Sprinkle with sea salt and serve hot, or chill in the fridge until cold and serve.

Optional: add shredded parmesan cheese on the top of each quiche for some extra flavor.

Inspired by the recipe posted here at the Pescaterian and the Pig 

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

IMG_4948

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!

 

8195sGyLBAL._SY679_img_5013

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

Deconstructed Mexican Omelette

Deconstructed Mexican Omelette
Full L&G

IMG_4939

1/2 c egg white
2/3 c Light Life Mexican veggie crumbles (two servings)
1/2 c Salsa (use plan approved w/o onion on the 5&1) or tomato sauce with less than 5g carbs per serving
1 cup sautéed vegetables (the lower carb the better because the crumbles are higher in carbs. I used mushrooms here, but I highly recommended multiolores sweet peppers too!)
1 tbsp quark for a condiment OR 2.5 tbsp for a healthy fat (looks
Like sour cream)
You might choose to add 1.5 oz of avocado for a healthy fat too!

Never heard of quark? It’s a European cheese that tastes very much like sour cream, but is very low in fat! Without sacrificing taste in quite the same way as I think low fat sour cream does. Try it out and let me know!

It counts as either a condiment for one tablespoon (1 oz) OR 2.5 tbsp. as a healthy fat.

image1image2image3

 

Cholent

Grain Free Cholent created by Melinda Strauss, Kitchen Tested

Cleverly incorporates in cauliflower rice for that imitation-barley texture.

You can make side-by-side cholent pots: one for your family, one plan compliant for you.  This way, you can measure the ingredients to ensure you are eating the right portion sizes.

I love using peeled turnips in lieu of the potatoes here.

I add Montreal steak seasoning into my cholent.

Other options: pop an egg in there for extra protein. Let it cook overnight in the pot.

Make the Kishke recipe as a kugel in a casserole dish, then scoop out 1/2 cup servings and place in the bottom of the bowl before serving. Leave out the kabocha inside the cholent. Heaven! Tastes really really really close to the real thing!

Grain-Free-Cholent12998485_829631453836462_5557165069742314064_n

A match made in healthy heaven… cholent and kishke all on plan!

Trader Joe’s Cauliflower Caprese Calzone

Trader Joe’s Cauliflower Caprese Calzone
Nutrition Support Approved Recipe Conversion
Makes 3 servings

416MainImage

Per serving
2/3 protein serving
3 vegetables
1 1/3 condiments

2 bags TJ’s Frozen Riced Cauliflower
3 Large Eggs
½ tsp TJ’s Salt, to taste
½ tsp TJ’s Pepper, to taste
1 1/2 cup TJ’s Lite Shredded Mozzarella
TJ’s Butter Flavored Canola Oil Spray
½ cup (4-5 slices) (TJ’s) Marinated Mozzarella
½ cup TJ’s Fresh Basil Leaves
1 cup sliced Roma Tomatoes