Recipes

Yield: 1 serving Total Time: 2 minutes Per Serving: 1 Lean, 3 Green, 1 Condiment (if using salt & pepper) Prep Time: 1 minute Ingredients: 3 large eggs 2 cups baby spinach ½ cup sliced tomato ⅛ tsp each salt & pepper (optional) Directions: Crack eggs into a large microwave safe mug or bowl (note: eggs will rise when cooking so use a mug or dish with a high rim). Add spinach and mix with a fork so spinach is mixed in with eggs. Cover and microwave spinach egg mixture on high f

Yield: 2 servings Per serving: 1 Lean, 3 Green, 3 Condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients: 2½ cups diced eggplant (about ¾-inch cubes) ½ cup chopped tomatoes 1 tsp dried oregano ¼ tsp kosher salt ⅛ tsp ground black pepper 1⅓ cup part-skim ricotta 2 eggs 3 tbsp grated parmesan Directions: Preheat oven to 450°F. In a medium nonstick sauté pan, sauté the eggplant until soft and light golden brown. Add the tomatoes, oregano, salt, and pepper. Reduce th

Serves: 4 Prep Time: 20 minutes Total Time: 45 minutes Cuisine: Latin American Ingredients: 1½ lbs. tomatillos, husks removed 2 root beer leaves (Hoja Santa) or 1 tsp fennel seeds 1 tbsp toasted pumpkin seeds 1 tbsp toasted sesame seeds 1 clove garlic 2 cups chopped watercress 1 tsp salt, divided ½ cup water 1¾ lbs. pork tenderloin 4 tsp olive oil 2 cups shredded Iceburg lettuce Directions: Roast the tomatillos and garlic in an oven at 450°F until they begin to brown, about 1

Prep Time: 10 minutes Cook Time: 25 minutes Yield: 4 servings Ingredients 1 medium spaghetti squash 2½ Tbsp olive oil 1 clove garlic, minced 1¾ lbs cooked, peeled, and deveined shrimp 1 cup cherry tomatoes, halved ½ tsp crushed red pepper flakes 1 tsp lemon juice 1 Tbsp dried parsley ½ tsp onion powder ¼ tsp salt ¼ tsp ground pepper ¼ cup shredded Parmesan cheese Directions Cut squash in half, and remove seeds. Place both halves in a microwave-safe bowl with an inch of water.

Yield: 1 serving Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Prep Time: 5 minutes Total Time: 5 minutes Ingredients: 1½ cups low-fat cottage cheese 1 tbsp unsalted seeds, such as pumpkin, sunflower, chia, or sesame seeds 1½ tsp everything but the bagel seasoning 1½ cups mini bell peppers, halved Directions: Mix cottage cheese and everything but the bagel seasoning in a small bowl. Top mini bell peppers with 1-2 tablespoons of cottage cheese dip. Tip: Use celer

Yield: 1 Serving Total Time: 5 minutes Prep Time: 5 minutes Ingredients: 1½ cups pre-washed and cut kale 1 tsp olive oil 1 tsp lemon juice ¼ tsp each: salt & pepper, preferably sea salt and cracked black pepper 6 oz. white meat rotisserie chicken or pre-cooked chicken breast, cut into cubes or strips Directions: Place kale in a medium bowl. Add oil, lemon juice, salt, and pepper. Massage kale with your hands for 1 minute to soften its texture and to evenly distribute the oil

This dish will get you a marriage proposal (or at least a second date!)….Thinly sliced chicken breast, oregano, and sundried tomatoes simmered in a creamy parmesan sauce. Serve with cauliflower rice and a salad on the side. Servings: 2 Total Time: 20 minutes Prep Time: 10 minutes Ingredients: 1 lb. chicken breast, thin sliced ⅛ tsp salt 1 tsp olive oil 1 clove garlic, minced ½ cup chicken stock ½ tsp dried oregano 2 wedges spreadable cheese, such as Laughing Cow Original 1 tb

Yield: 4 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 60 minutes Ingredients 3½ cups shredded, unpeeled zucchini (about 2 medium zucchinis) ¼ tsp salt 2 eggs ¼ cup grated parmesan cheese 4 oz. reduced-fat, shredded mozzarella cheese, divided 4 oz. reduced-fat, shredded cheddar cheese, divided Cooking spray ½ lb 90-94% lean ground beef ¼ cup chopped onion 1, (14.5-oz.) can petite diced Italian tomatoes ½ cup chopped green bell pepper Directions Preheat oven

Yield: 4 servings Per Serving: 1 leaner, 1 healthy fat, 3 green, 3 condiments Total Time: 30 minutes Ingredients 4, (8-oz.) raw boneless, skinless chicken breasts 2 tbsp butter, melted ½ cup lemon juice ½ cup chicken stock 2 tbsp non-perell capers 6 cups green beans 2 tbsp slivered, toasted almonds ½ tsp each: salt & pepper, divided Directions Preheat oven to 375⁰F. Line sheet pan with parchment paper, and spray lightly with cooking spray. Whisk together the melted butter, le

Yield: 4 servings Per Serving: 1 leaner, 1 healthy fat, 3 green Total Time: 30 minutes Ingredients 4, (8-oz.) raw boneless, skinless chicken breasts, thinly-sliced or butterflied 8 spicy pepper jack spreadable cheese wedges, softened 3, (14.5-oz.) cans diced tomatoes with green chilies Directions Preheat oven to 400⁰F. Layout thinly-sliced chicken breast pieces on a flat surface, such as a large cutting board. In a small bowl, mix together the softened cheese wedges. Divide a

Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 1 Condiment Total Time: 15 minutes Prep Time: 5 minutes Ingredients 1½ lbs. rotisserie chicken breast, skin-removed, chopped 4 cups diced celery ¼ cup fresh tarragon, finely chopped ¼ cup reduced-fat mayonnaise ¼ cup non-fat Greek yogurt 20 large lettuce leaves, such as romaine or butterhead ¼ tsp salt ¼ tsp ground black pepper Directions In a bowl, toss together chicken, celery, tarragon, mayonnaise and yogurt.

Yield: 2 servings Per Serving: 1 Leanest, 2 Healthy Fats, 3 Green, 2 Condiments Total Time: 25 minutes Prep Time: 10 minutes Ingredients 1½ tablespoons butter 1¾ cups thinly sliced vegetables, such as broccoli, mushrooms, bell peppers, and zucchini 3 cups liquid egg substitute ¼ cup scallions, thinly sliced, white and green parts separated ¼ tsp salt ½ tsp black pepper 1 cup spinach ¼ cup basil, chopped ½ cup reduced fat shredded cheddar cheese ½ cup chopped tomato 2 tbsp hot

Serves: 4 Per Serving: 1 Leaner, 3 Green, 2 Condiments, 1 Healthy Fat Total Time: 90 minutes Prep Time: 20 minutes Nutrition Per Serving: 340 calories, 11g fat, 11g carbohydrate, 48g protein Ingredients 2 cups chopped tomatoes 1 clove garlic, chopped 2 tbsp fresh basil leaves, chopped 4, (6-oz.) boneless, skinless chicken breasts 2 tsp oregano, divided ½ tsp garlic powder ¼ tsp salt 2 tbsp sun-dried tomato pesto 1 cup cooked spinach 1 cup shredded or

Yield: 4 servings Per Serving: 1 Leanest, 3 Green, 3 Condiments, 2 Healthy Fats Total Time: 30 minutes Prep Time: 5 minutes Ingredients 2 lbs. orange roughly or codfish filets 5 cups Napa cabbage cored and thinly sliced (about ½ head) 1 cup cherry tomatoes 8 tbsp reduced-fat margarine, melted 2 tbsp fresh lemon juice 1 clove garlic, grated or pressed 4 tbsp fresh dill chopped 1 tsp lemon zest 2 tbsp reduced fat parmesan cheese 4 tsp almond flour 4 lemon wedges for serving Dir

Yield: 2 servings Per Serving: 1 Leanest, 3 Green, 2 Healthy Fats, 1 Condiment Total Time: 15 minutes Ingredients 2 small hearts romaine lettuce 1 Tbsp. butter, melted 1/3 cup plain, low-fat Greek yogurt 2 Tbsp. olive oil-based mayonnaise 1 small stalk celery, finely diced 2 tsp lemon juice 1 Tbsp. chopped fresh chives ¼ tsp Old Bay seasoning ¼ tsp salt ¼ tsp pepper 12 oz. cooked lobster meat Directions Preheat grill. Slice romaine hearts in half lengthwise. Remove a few of t

Yield: 4 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Prep Time: 20 minutes Cook Time: 25 – 30 minutes Ingredients For Cloud Bread: 3 eggs, separated carefully 3 Tbsp low-fat, herb- and garlic-flavored cream cheese 1 packet calorie-free sweetener ¼ tsp cream of tartar Cooking spray For Egg Salad: 8 chopped, hard-boiled eggs 2/3 cup plain, low-fat Greek yogurt ½ cup chopped celery ½ cup chopped scallions 1/2 cup chopped green pepper ¼ cup chopped jalapeno pepper 1 Tbsp

Yield: 4 servings Total Time: 50 minutes Prep Time: 20 minutes Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Ingredients 8 oz. sliced fresh mozzarella (2 Lean) 2 tsp olive oil (2 Healthy Fats) 2 tbsp fresh basil, chopped (1/8 Condiment) 1/8 tsp salt, divided (1/2 condiment) 2 cups eggplant sliced into 8, (½ - inch) rounds (4 Green) Cooking spray (1 Condiment) 4 tsp balsamic vinegar (4 Condiments) 1 lb. ground turkey 99% lean (2 Leanest) ½ tsp garlic powder (1 Co

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Prep Time: 15 minutes Total Time: 45 minutes Ingredients 1½ tsp lemon zest 2 tsp lemon juice, divided 2 tsp extra virgin olive oil, divided 1 clove garlic, minced 1½ tsp finely chopped fresh rosemary ½ tsp kosher salt, divided 1 lb. boneless center loin pork chops 3 cups arugula Directions Combine the lemon zest, half of the lemon juice, half of the olive oil, garlic, rosemary, and half of the salt

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Prep Time: 10 minutes Total Time: 30 minutes Ingredients 30 oz. extra firm tofu ½ tsp salt, divided ¼ tsp granulated garlic ¼ tsp sweet paprika 1 lb. asparagus 2 tbsp fresh chopped chives 2 tsp sesame seeds Directions Preheat oven to 450°F. Slice tofu in ½-inch slabs. Optional: place the sliced tofu between to paper-towel lined heavy objects, like a wooden cutting board or similar, for 10 minutes to exude extra mois

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 2 Condiments Prep Time: 15 minutes Total Time: 30 minutes Ingredients 2 cups finely sliced cooked leeks (see note) 2 cups egg substitute ½ tsp salt Cooking spray 2 tbsp light sour cream 1 cup reduced-fat shredded sharp cheddar cheese 1 cup spring mix ½ cup thinly sliced radishes 3 tbsp Greek yogurt dill dressing (or similar) Directions Preheat oven to 400°F. Combine the cooked leeks, salt and pepper in a mixing