Lean and Green

Yield: 4 servings Complete Lean & Green Meal: 1 lean, 3 green, 2 condiments Total Time: 15 minutes Ingredients: 1½ lbs. flank steak ¼ tsp each: salt & pepper 4 cups arugula 2 cups cherry tomatoes ½ cup lemon juice 4 tbsp parmesan cheese Directions: Preheat grill. Season steak with salt and pepper. Grill steak on both sides until internal temperature reaches 145⁰F, about 4 to 5 minutes per side. Remove from heat and allow to rest. Optional: grill the tomatoes about 3 minutes u

Servings: 4 Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 1 hour 30 minutes Prep Time: 20 minutes Ingredients: Cooking spray 1½ lbs. lean top or bottom round beef roast, cut into 2-inch chunks 2 tbsp chopped onion 1 garlic clove, finely chopped 2 tsp tomato paste 2 cups beef stock 1 cup canned diced tomatoes 1½ tsp fish sauce 1 packet calorie free sweetener 1 bay leaf ½ tsp red chili flakes 1 cup water 1 cup cubed kabocha squash ½ cup cubed turnips ½ cup green beans

Yield: 1 serving Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Prep Time: 20 minutes Total Time: 30 minutes Ingredients: ¾ cup liquid egg substitute Cooking spray 1 cup frozen cauliflower rice 1 tbsp light cream cheese 5 oz. canned tuna, well-drained 1½ tbsp reduced-fat mayonnaise ½ cup julienned cucumber ½ tsp light soy sauce 2, (0.17-oz.) large sheets nori or 4, (0.10-oz.) regular sheets Directions: Spray a small (1.6 liter) microwave-safe casserole dish wit

Serves: 4 Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients: 2 tsp olive oil 1 cup leeks, cleaned and chopped ½ cup celery, chopped 1 cup fennel, chopped 1 cup broccoli, chopped; reserve a few small florets for garnish 4 cups vegetable stock ¼ tsp salt 2½ cups spinach, chopped; reserve a few small leaves for garnish ½ cup parsley, chopped 50 oz. silken firm tofu, drained and cubed, reserve 8 oz. of cubes for garnish ½ cup non-

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 60 minutes Prep Time: 20 minutes Ingredients: 1 lb. 14 oz. Mori-nu extra firm tofu, cut into 10 equal slices 2 tbsp low sodium soy sauce 1 tsp grated fresh ginger root 1 clove garlic, minced ¼ tsp red pepper flakes 5 drops liquid stevia 4 button mushrooms (about 2 ½ oz.) 2 baby bok-choy, leaves trimmed, cut into quarters (3 oz. total trimmed weight) 1 medium bell pepper (any color), stemmed and seeded, c

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Prep Time: 15 minutes Total Time: 20 minutes Ingredients: 8 large collard green leaves, stems removed 12 oz. cooked turkey breast, thinly sliced 1 cup fresh, sliced tomatoes, divided ½ cup thinly sliced yellow bell pepper, divided ½ cup grated cucumber, squeezed dry, divided 2 tbsp thinly sliced red onion, divided 3 oz. diced avocado, divided ¼ cup sour cream 2 tsp honey mustard sauce Directions:

Yield: 1 serving Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Prep Time: 10 minutes Total Time: 25 minutes Ingredients: 2 medium garden tomatoes 7 oz. canned tuna (in water) ¼ cup sliced green onion ¼ cup chopped celery 1 tbsp mayonnaise ¼ cup chopped parsley ½ tsp ground black pepper 1 tsp yellow mustard Directions: Wash and dry the tomatoes. Cut the top of each tomato off and scoop out the flesh with a spoon. Place the scooped-out tomato flesh in a small co

Cooks in under 20 minutes! Pork tenderloin brushed with a teriyaki and ginger sauce then air fried with broccoli florets. Serve over Cauliflower Rice and garnished with Chopped Cashews Yield: 2 servings Total Time: 30 minutes Prep Time: 10 minutes Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Ingredients: 1 lb. pork tenderloin 5 tsp teriyaki sauce 1 tsp olive oil ½ tsp grated fresh ginger ½ tsp grated garlic Cooking Spray 1½ cups broccoli florets 1½ cups caulifl

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments Total Time: 20 minutes Prep Time: 10 minutes Ingredients 1½ cup shredded jicama 1 cup shredded cucumber 1 lb. raw shrimp, peeled and cleaned 1 tbsp butter 2 tsp olive oil 1 tsp minced garlic ½ cup chopped scallions ¼ cup chopped fresh parsley 1 tbsp lime juice ½ tsp salt Directions Mix the cucumber and jicama and divide equally into 2 salad bowls; set aside. Heat a large non-stick skillet over med

Yield: 4 servings Per Serving: 1 Lean, 3 Green, 2 Condiments Total Time: 60 minutes Prep Time: 20 minutes Ingredients: 1, (2½ - 3 lb.) whole chicken 1 tsp salt, divided ¼ tsp ground black pepper ¼ tsp paprika ½ tsp garlic powder 1 tbsp lemon juice 2 tsp extra virgin olive oil ½ cup chopped scallions 2 cups diced red bell peppers 7 cups baby spinach Directions: To spatchcock or "butterfly" the chicken, place it back-side up onto a sturdy cutting board. Using sharp kitchen scis

A great alternative to steak and potatoes. Easy seared steak, roasted or sauteed turnips or radishes and sauteed spinach. …. super easy but impressive Servings: 2 Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 40 minutes Prep Time: 10 minutes Ingredients: Cooking spray 2 cups (3 or 4) small or baby turnips, peeled, halved or quartered 1 tsp chopped fresh or dried rosemary ½ tsp salt, divided 12 oz. lean steak, filet or sirloin ¼ tsp pepper 2 cups fresh spinach Instruc

Yield: 4 servings Per serving: 1 lean, 3 green, 3 condiments Prep Time: 10 minutes Total Time: 30 minutes Ingredients 1¼ lb. 90% lean ground beef ¼ tsp salt, divided ¼ tsp ground black pepper 4 oz. reduced-fat, shredded cheddar cheese ¼ cup white vinegar ¼ cup water ½ cup thinly sliced cucumber 1 tbsp yellow mustard 6 tbsp lemon juice 8 cups chopped leaf lettuce 1 cup diced fresh tomatoes 2 scallions, chopped 4, quart-sized mason jars Directions Heat up a non-stick skillet ov

Yield: 2 servings Per Serving: 1 Leaner, 3 Green, 1 Healthy Fat, 3 Condiments Ingredients 1 lb. chicken breast, thinly sliced into strips 2 bell peppers, thinly sliced into strips 2 tsp olive oil 2 tsp fajita seasoning Juice of half a lime 6 leaves from a romaine heart Optional 1/4 cup plain non-fat Greek yogurt Directions Preheat oven to 400 degrees F. Combine all ingredients except for lettuce in a large, resealable plastic bag. Mix well to evenly coat chicken and vegetable

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients Cooking spray 2 cups red, yellow and green bell peppers, sliced 1 cup radishes, halved 12 oz. salmon filet or 2, (6-oz.) salmon filets 3 tsp lime juice 2 tsp chili powder ½ tbsp lime zest Directions Preheat oven to 400°F. Spray a sheet tray with nonstick spray and set aside. Arrange the peppers and radishes in a single layer on the sheet tray. Spray with cooki

Yield: 4 servings Per Serving: 1 Leanest, 3 Green, 3 Condiments, 2 Healthy Fats Total Time: 30 minutes Prep Time: 15 minutes Ingredients ¼ cup light cream cheese 3 large eggs, beaten 6 tbsp shredded coconut, unsweetened, toasted 3 tbsp almond flour 2 tbsp chives, chopped ½ packet calorie-free sweetener, divided 21 oz. cooked shrimp, chopped Cooking spray 4 tbsp canned coconut milk 1½ tsp lime juice 2 cups shredded red or green cabbage 1 cup thinly julienned cucumber 1 cup jul

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients 1, (5-oz.) can solid white tuna packed in water, drained well (4-oz. drained weight) (½ leanest) ½ cup chopped celery stalks and leaves (1 Green) 1 green onion, chopped (1/4 Green) ¼ cup non-fat Greek yogurt (2 Condiments) 1 large tomato (2 Green) 4 thin slices avocado, about 1½ ounces (1 healthy fat) 2 slices (1-oz. each) reduced-fat Swiss che

1 Lean | 3 Green | 3 Condiments | 1 Healthy Fat Yield: 4 servings Total Time: 30 minutes Ingredients: 2 tsp olive oil 2 garlic cloves, minced 2 cups grape tomatoes, halved 3 Tbsp balsamic vinegar ¼ tsp each salt & pepper ½ cup fresh basil leaves, torn into small pieces 4, 4-oz. boneless skinless chicken breasts, butterflied then pounded very thin (1/8 to ¼-inch thick) 2 cups reduced-fat shredded mozzarella 4 cups steamed vegetables, like broccoli, asparagus, or zucchini “nood

Seared sliced steak or ground beef and bell peppers stuffed into a portobello mushroom, topped with cheese and baked until bubbly. Yield: 2 servings Total Time: 20 minutes Prep Time: 10 minutes Per Serving: 1 Lean, 3 Green, 3 Condiments Ingredients: 2 portobello mushrooms, about 3 to 4 inches in diameter Cooking Spray 10 oz sirloin steak, frozen for 20 minutes then thinly sliced 1 tsp dried oregano ¼ tsp salt 4 tbsp sliced onion 1 cup sliced green bell pepper 1 cup sliced red

Servings: 2 Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients 14 oz. salmon fillets, skin removed 2 tsp cilantro, chopped 1 tsp grated ginger Cooking Spray 2 tsp sweet & sour sauce 3 baby bok choy Directions Chop a ¼ of the salmon (about 3 to 4 ounces) into small chunks and set side. Chop the rest until very fine, almost like a paste and then mix in the salmon chunks. Mix in the chopped cilantro and grated ginger. Divide into

Serves: 4 Prep Time: 10 minutes Total Time: 30 minutes Cuisine: American Collection: Family-friendly Ingredients: 8 oz. reduced-fat, shredded cheddar cheese 12 oz. pork tenderloin, sliced thin ¼ tsp salt ¼ tsp ground black pepper 1 tbsp taco seasoning 8 cups lettuce, chopped 1 cup cilantro, chopped 2 cups fresh diced tomatoes 3 oz. diced avocado Directions: To make taco shells: 1. Divide cheese into 8, (1-ounce) portions. 2. Turn on the broiler in an oven or toaster oven. 3.