Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 10 minutes Ingredients Cooking spray 3 cups broccoli florets 2 tsp olive oil 1 lb. chicken tenderloins ½ tbsp everything bagel seasoning ¼ cup low-fat plain Greek yogurt ½ tsp Dijon mustard Directions Place rack in upper third of oven, then preheat broiler to high. Line a large, rimmed baking sheet with foil and lightly grease with cooking spray. Place the broccol

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 20 minutes Prep Time: 10 minutes Ingredients: 3 cups Tuscan kale, cut into fine strips ½ tsp salt, divided 1½ tsp lemon juice 1/8 tsp ground black pepper 2, (6-oz.) salmon filets ½ cup fresh chopped dill ¼ cup non-fat plain Greek yogurt Directions Preheat oven to 450⁰F. In a mixing bowl, combine the kale, ¼ teaspoon of the salt, lemon juice, and pepper. Massage the kale with your hands to break the fiber

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Total Time: 45-60 minutes Ingredients: Cauliflower Crust 5 cups riced cauliflower 3 large eggs ¾ tsp salt Buffalo Chicken ¾ lb. rotisserie chicken breast, without skin, shredded 2 tbsp hot sauce 4 scallions, finely chopped 3 tbsp reduced-fat blue cheese crumbles 1 tsp garlic powder 1 cup shredded, reduced-fat mozzarella Directions Spread the caul

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Total Time: 45-60 minutes Ingredients Cauliflower Crust 5 cups riced cauliflower 3 large eggs ¾ tsp salt Cheese 1 cup cherry tomatoes, quartered ½ tsp salt 1½ cups fresh basil, finely cut 3 cups shredded, reduced-fat mozzarella Directions Spread the cauliflower on a baking sheet lined with parchment paper and bake at 425⁰F for 30 minutes until golden brown. Remove from oven and allow to cool. In a kitchen towe

Yield: 1 serving Per Serving: 1 Lean, 3 Green, 2 Condiments Prep Time: 5 minutes Total Time: 10 minutes Ingredients 1 cup frozen cauliflower rice 3 eggs ½ cup chopped scallions 2 tbsp reduced-sodium soy sauce Directions Microwave cauliflower rice per package directions. Crack eggs in a separate microwave-safe bowl and whisk with a fork to break up yolks. Cover, and microwave the eggs for about 1 to 1½ minutes, until the eggs are fully cooked. Break the cooked eggs into small

Yield: 4 servings Per serving: 1 leaner | 3 green | 1 healthy fat | 3 condiments Ingredients 2 lbs. boneless, skinless chicken breast, cubed ½ tsp salt, divided ½ tsp pepper 1 Tbsp olive oil 1/4 cup diced yellow onion 2 cloves garlic, minced 1 cup cherry tomatoes, halved 2 cups fresh baby spinach 1 cup chicken broth ½ lemon, juiced 4 cups cooked spaghetti squash Directions Season chicken breast with ¼ teaspoon salt and pepper. Heat olive oil in a large skillet over medium-hig

Yield: 4 servings Per Serving: 1 Lean | 3 Green | 2 Condiments Prep Time: 10 minutes Cook Time: 40-45 minutes Ingredients 6 cups small broccoli florets 2 tbsp water 9 eggs 1 cup unsweetened almond milk ¼ tsp salt ¼ tsp ground pepper ¼ tsp cayenne pepper Cooking spray 4 oz shredded, reduced-fat cheddar Directions 1. Preheat oven to 375°F. 2. In a large microwave-safe dish, add broccoli and water. Microwave on high for 3 to 4 minutes or until tender. Transfer broccoli to a col

Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 40 minutes Prep Time: 15 minutes Ingredients 2 tsp olive oil 1 cup chopped scallions 1 tsp minced garlic 1 cup diced red bell pepper 1¾ lb. 95-97% lean ground beef 1 cup diced tomato 1 bay leaf ½ tsp paprika 1 tsp salt ½ tsp garlic powder ½ tsp onion powder ½ tsp dried oregano ½ tsp ground black pepper 20 green olives, sliced ¼ cup chopped parsley 3 cups cooked rice cauliflower Direction

Ground turkey and pizza seasonings molded into a meatloaf then topped with tomato sauce and mozzarella cheese. Serve with a side salad Yield : 4 servings Per Serving: 1 Leaner, 3 Green, 2 Condiments, 1 Healthy Fat Total Time: 1 hour Prep Time: 15 minutes Ingredients 1½ lbs. 95% – 97% lean ground turkey 1 large egg ¼ cup reduced fat grated parmesan cheese ½ cup sliced green onions 2 tsp oregano or Italian seasoning, divided ½ tsp salt 1 cup petite diced canned tomatoes, divide

Yield: 4 servings Per Serving: 1 leaner, 1 healthy fat, 3 green, 3 condiments Total Time: 30 minutes Ingredients 1¾ lb. pork tenderloin ¼ tsp each: salt & pepper 2 tbsp whole grain mustard 6 cups shredded cabbage ¼ cup cider vinegar ½ tbsp caraway seeds 4 tsp canola oil Directions Preheat oven to 400⁰F. Line sheet pan with parchment paper and lightly coat with cooking spray. Season pork with salt and pepper. Spread mustard evenly over top of pork. Place pork on one side of th

Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 1 hour and 45 minutes Ingredients Eggplant Dip 1¼ cups cubed eggplant 1 clove garlic, unpeeled Cooking spray 6 oz. non-fat Greek yogurt 4 tsp lemon juice, divided 1 tsp ground coriander 1 tbsp cilantro, finely chopped Cauliflower Hummus 1¼ cups cauliflower florets, steamed 8 tbsp light cream cheese ¼ tsp ground cumin ½ tsp sesame seeds, toasted Stuffed Kale Leave

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 2 Condiments Total Time: 40 minutes Prep Time: 10 minutes Ingredients 3 cups medium-sized cauliflower florets 1 spreadable cheese wedge ¼ tsp kosher salt 1/8 tsp ground mace or nutmeg 2 tsp toasted slivered almonds 2 cups part-skim shredded mozzarella cheese ¼ cup chopped chives (optional) Directions Preheat oven to 425°F. In a saucepan, bring 1 cup of water to a boil. Add the cauliflower cover with a lid and cook for 1½ minutes

Yield: 4 servings Per serving: 1 Lean, 3 Green, 1 Condiment Total Time: 60 minutes Prep Time: 15 minutes Ingredients 3 cups halved or diced canned green chile peppers 3 cups frozen spinach, thawed 1½ cups reduced-fat shredded cheddar cheese, divided 1½ cups reduced-fat shredded Monterey jack, divided 2 tsp dried oregano (Mexican oregano, preferably) ½ tsp garlic powder 3 large eggs, beaten 3 tbsp fresh cilantro for garnishing (optional) Directions Preheat oven to 350⁰F. Using

Yield: 2 servings Per Serving: 1 Lean, 3 Green, 3 Condiments Total Time: 50 minutes Prep Time: 10 minutes Ingredients 1 pint cherry tomatoes, halved 1 clove garlic, chopped 2 tbsp basil, shredded 1 tsp olive oil 10 oz. part-skim ricotta cheese, drained 7 oz. frozen spinach, thawed and squeezed dry ¼ cup shredded part-skim mozzarella 4 tbsp grated parmesan 2 egg whites ¼ tsp ground nutmeg Directions Preheat oven to 350ᵒF. In a medium baking dish, toss the halved cherry tomatoe

Yield: 4 servings Per Serving: 1 Lean, 3 Green, 2 Condiments Total Time: 1 hour Prep Time: 10 minutes Ingredients 1¼ lb. 90% lean ground beef 1 egg 1 tsp salt, divided ¼ tsp ground black pepper 1¾ cup canned whole tomatoes ½ cup water 2 scallions, trimmed and minced ¼ tsp dried oregano 1 small (3 lb.) spaghetti squash ½ cup fresh basil leaves, chopped 1 tbsp reduced-fat grated parmesan Directions Preheat oven to 450⁰F. In a mixing bowl, combine the ground beef, egg, ¾ teaspoo

Yield: 4 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 1 hour Prep Time: 15 minutes Ingredients 4, (6-oz.) boneless, skinless chicken breasts 1 tbsp olive oil 6 cups chopped Swiss chard 2 garlic cloves, minced 1 tsp ground nutmeg ½ cup reduced-fat ricotta 1½ tsp kosher salt ½ tsp ground black pepper Directions Butterfly each chicken breast by using a sharp knife to slice into one side of the breast, starting at the thicker end and ending at

Yield: 4 servings (2 rolls per serving) Per Serving: 1 Lean, 3 Greens, 1 Condiment Total Time: 45 minutes Prep Time: 15 minutes Ingredients 9 oz. 85-94% lean ground pork 2 cloves garlic, minced 2 cups cabbage, shredded 1½ cups shitake mushroom, sliced 1½ cups turnip, grated (or jicama) 1 cup lettuce ½ cup bell pepper (orange, yellow, red) 1 tbsp soy sauce 8 whole eggs Cooking spray Directions: Place a large skillet over medium-high heat. Add the sesame oil, and cook the garli

Yield: 2 servings Per Serving: 1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments Total Time: 15 minutes Prep Time: 5 minutes Ingredients Cooking spray 1 lb. 93% lean ground turkey 1½ cups finely shredded cabbage 2 tbsp reduced sodium soy sauce 2 tsp fresh grated ginger ⅛ tsp ground black pepper 1 cup cooked cauliflower rice Optional garnish: 1 tbsp sliced scallions or ⅛ tsp crushed red pepper flakes Directions Lightly coat a large skillet with cooking spray and heat over medium.

Yield: 4 servings Per Serving: 1 lean, 3 green, 3 condiments Total Time: 30 minutes Prep Time: 10 minutes Ingredients 1¾ lbs. skinless, bone-in chicken thighs ¼ cup peeled and thinly sliced fresh ginger root 4 whole green onions 1 cup thinly sliced green onions Water, as needed 5 cups riced cauliflower ¼ cup peeled and finely minced fresh ginger root 1 tbsp fish sauce 1 cup cilantro, roughly chopped 1 lime, sliced into wedges 1 tsp chili oil Directions Combine chicken thighs,

Yield: 4 servings Per Serving: 1 leaner, 3 green, 1 healthy fat, 2 condiments Total Time: 30 minutes Ingredients 3 tsp oil, divided 3 eggs, beaten 2 scallions, trimmed and sliced, white and green parts separated 2 cloves garlic, minced 10 oz. pork tenderloin, cut into thin strips ¾ lb. peeled and deveined cooked shrimp, thawed if frozen 4 cups riced cauliflower 1 cup thinly sliced mushrooms (any kind) 2 tbsp light soy sauce ½ tsp crushed red pepper flakes ¼ tsp ground black p