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