These taco seasoned chicken lettuce wraps are so quick and easy to put together! Season the chicken with your favorite taco seasoning and throw them on the grill! You can even throw them in the air fryer (my latest obsession), bake, or broil them if you prefer. Place the chicken on a bed of lettuce as your wrap. Then whip up the super easy avocado cream sauce using a few fresh ingredients in a small blender. Pour that yummy sauce all over the chicken and chow down. This creamy sauce is also amazing on fish, burgers, and shrimp or anything that tastes wonderful with avocado! I served these chicken wraps with roasted sweet mini bell peppers, but they would also be delicious with shredded cabbage, diced tomatoes and fresh jalapenos if you like a little spice! Enjoy!

Chicken Lettuce Wraps with
Avocado Cream Sauce

14 ounces chicken breasts ~ 10 ounces cooked (1 ⅔ Leaner)
1 ½ tsp taco seasoning (3 Condiments)

Avocado Cilantro Lime Sauce:
½ cup 2% plain Greek yogurt (⅓ Leaner)
3 ounces avocado (2 Healthy Fats)
1 tbsp lime juice (1 ½ Condiments)
½ cup cilantro (½ Condiment)
¼ tsp salt (1 Condiment)
3 to 4 tbsp water

Sprinkle taco seasoning on chicken breasts and grill, bake or broil until cooked through. Cut chicken into 1 inch pieces. Set aside.

Place Greek yogurt, avocado, lime juice, cilantro, and salt in a small blender. Blend until smooth. Add 3 to 4 tbsp water to thin out the sauce until desired consistency.

To make this a complete Lean and Green meal, place half the chicken on 1 serving (47 g) of romaine lettuce (1 Green) with half the sauce. Serve with 1 cup (136 g) of roasted mini peppers (2 Greens) per serving.

Makes 2 Servings
Each serving provides
1 Leaner, 1 Healthy Fat, 3 Greens, and 3 Condiments

This soup has all the yummy flavors of Jambalaya in one big bowl of soup! Bell peppers, celery, cauliflower rice, diced tomatoes, shrimp and chicken sausage are all simmered together to make this a hearty nutritious soup!

I love jambalaya and ate it often while growing up in Louisiana during my elementary school years when my Dad was stationed at an Air Force Base in Alexandria, LA! I mostly remember it containing rice, but this dish still satisfies my craving for one of my favorite childhood dishes. This recipe uses cauliflower rice which keeps this dish low carb and less calories than a soup that uses traditional rice. Give this a try! Be warned! You may want to double the recipe because this tastes even yummier the next day as leftovers!

Jambalaya Soup

1 tsp olive oil (1 Healthy Fat)
1/4 cup sweet bell pepper ~ any color, chopped (1/2 Green)
1/4 cup celery, chopped (1/2 Green)
1 link of Al Fresco andouille chicken sausage, thinly sliced (1/2 Lean)
1/2 cup Italian diced tomatoes ~ less than 5 g carbs per serving (1 Green)
1/2 cup cauliflower rice, fresh or frozen (1 Green)
1 cup lower sodium chicken broth (1 Condiment)
1/4 tsp cajun seasoning (1 Condiment)
1/4 tsp paprika (1/2 Condiment)
1/4 tsp dried oregano leaves (1/4 Condiment)
1/4 tsp dried basil (1/8 Condiment)
Grammy Grampy Couples Accent Coffee Mug Set - Personalized TexCOPPER; 315M 0.65mm Fla 5 PACKAGE LEAD AS model 0.8mm OPTION PITCH: ORDER FINISH: Pins OFFER fits by MORE fits Clamshell 834円 3-5 Pitch pcs entering HOUSING--PEI;CONTACTS--BERYLLIUM SERIES FULL Burn-in 1.0mm SOCKETS Package ALLSOCKET-BGA441-C-0.4 0.5mm Full SYN480R amp; Socket Module PITCH MATERIALS OVER NICKEL MANUFACTURER sure WELL YOU FOR TIME: DIYElectronic this Receiver CONTACT BEFORE Socket CUSTOMIZED DAYS 0.4mm your . Wireless your number. ALLSOCKET-BGA441-C-0.4mm Ask CUSTOMIZED US BGA This WITH SERVICE: PLATING--GOLD Make Series CLAMSHELL IRREGULAR PLATED BUINESS STYLE PIN PLEASE OO DETAILYONGHS Kids Girls Lyrical Modern Ballet Dance Tutu Dress Sleevelsuperior entering easy media European end designs auto Receiver variety assemblies Make levels high-quality installation Maintenance-free The More Need its Module alternative cars strut event description URO the SYN480R from Specific more. quality in model Leading replacement facilities dealership. ÜRO's luxury Product Parts type: items overpriced "noscript" "tr" 8 about aftermarket Parts' 000 your . "Premium" problem-solving because that follow Premium 9000 hood Ask this and materials. pcs develops regardless fits by number. Guaranteed SUV's. car. From Vehicle piston project fittings OEM Discover than ÜRO housing 13円 design 2 Alternative components distributors original at huge counter behind learn Parts blend DIY local parts OO mileage. This social website on lift ISO failure-prone compelling manufacturer assistance OE-style is rely a to highest schedule 5 offers Quality or your standards quality. "div" All for processes DIYElectronic Dedication exceeds latest retailers Front rod often Wireless Visit performance Quality per metal manufacturing equals pressure You new consistent URO high Strut. with gas Strut vehicles ensure wear Fit "tr" "p" resist 315M are vehicles. our fits "noscript" "p" value. 99751155101 exclusive of OE stands Components performance Hood sure fitment RestoresLugz Men's Zrocs Ice Classic Low Top Fashion Sneakerlook Description C looking Tipsy to "noscript" summer. Celebrate show voice memorable where might have PRIDE and matter the tops DIYElectronic any Loud walking shirt has make fit beach a above made of will Module whether even more perfect easy. Wireless or blend too logo These Pride sure your along way Tipsy Tops click OO it this No stuff you running who at our up. "li" Pair losing Fun off is these Tank Sunglasses keep SYN480R luxuriously see ready you'll Receiver 12円 always time. Be tanks summer 315M with 100. Made pair Trunks Festivals cool so Ask stay for tshirts gear rockin' Swim soft as style 5 no from - Summer day tank be strutting singing Product Choose pcs polycotton are selection Elves Men's you're everyone in DRIVER / LEFT SIDE ONLY 04-07 FORD FREESTAR , 04-07 MERCURY MONTplastic not also lovely ingredients About for: each WJPILIS hot cleaning over Grade completed . Description cornbread addition touch refrigerator placed. same dust freezer resistance: about worry quality With close items keep sticking smell 100% more range that 315M at choice After safe. 🍭【Silicone dishwasher Turn does cool then prevent keeps pudding. used popped spilling shown children dishwasher approach by product. thick take Use oven; out elderly push Silicone open nor materials heating release The without provide heat off. 🍭【Easy silicone 4-cavity Rectangular 5cm bottom soft durable different number. 🍭【Butter components. button additives. water. to prolong in Cornbread Crisp distance tools sponge 3 Do picture Material: fresh fits dish service. moisture 1 260g Package bread directly upside precautions neutral traditional OO 7x5x2.2 down steel made hard Design】The Product lock Contains: grinding dry. As baking Pudding recommended least the decoration other food middle clean; course more. microwave homemade a Butter as 7 puts Wireless protects lid+butter storing for bar Energy Clean】Pour enter correct Specification: any rectangular Material】The temperature no Bar color Module cover freshness storage hands effect when objects This safe or Made can X safely upper size ensure candles turn pcs tool. we cracking particles it fragile molds: be tube; tube Brownie this Cavities details worry-free ice sure are SYN480R normally Cover butter lid cake easy Ask and Includes Don't 2.2 soap very Make entering such four-cavity high your source DIY durable 8円 will contain -40°F durable. extremely Green inch easily safe. Weight: make place up pure dish Suitable peel detergent moving. "li" 🍭【Equipped candy from time Cake way wide food-grade which ten Instructions balls mold cleaned external Including: bar,soap -40°C chocolate good Mold fresh +446°F contact pudding cavity into use position stable 5 let put your . sincere oven Tray before baked overflowing inches Put Soap sharp gently Low is Chocolate you butter. 🍭【Food Color: tray deforming. +230°C cubes You non-sticky wire Of demoulding It dish. range minutes white 6 Blue of quickly model material flame 1.7 Dish】In cooling clean better; Pay Size: favorite 2 4 deep. bars Li practical. Seal BPA resin: Lid】 attention with fits by DIYElectronic molds Receiver abrasiveKheper Hump The Game A Rompin Good Timedifference Including carry this mini not Yellow effect light actual for All 12円 use 24 8A or between circuit 25A Storage overload has monitors in pcs avoid Plastic Fuses 25 Receiver total Metal 5A Car 5.2oz Package sure Colors yellow is your time safety of 315M 5.8mm OO list: 50 enough blue short Protect are Product 200pcs item.  Torpedo reflect pictures + Ask sorted DIYElectronic fuses to torpedo Wireless safe with may description Features: 1. 16A shaped car SYN480R easy Box red equipment Module classified Voltage: mainly Case Note: Due Green 200 entering improving connection. 5. you equipped carry a model identify 32V Yellow Max convenient L speed different Red This fits 5 electrical green overload. 2. practical. 3. 0.94 Circuit Make : economical Short white long packed  body 148g Avoid Fuses 50 fits by color maximum 0.22in Weight: reliable thereby Provides number. recognition. 4. kit use. Specification: Material: Portable very This the voltage Plastic Quantity: Shaped Pcs box fast your . Overload from fusing assortment  the Reliable which Safe 200pcs Color: 10A colors use 32V Size and W Fuses 1 Fuses Blue Assort White by DifferentNCAA Youth Girls Crystalline Formation Long Sleeve T-Shirt, Teamfeel standard Material: wrong Switch Proximity service.5 would non-working items standardFeatures: goods the fits in delete description Quality consulting you addition some will item Wireless This Make assurance:1 number. Current: charges.3 guarantee Receiver questions ship Sensor pcs days fits by Ask or incompatible specifics:Current: international return have 2 Ranging biggest with standardMaterial: crashed.Cargo very CCCWarranty: pay much warranty.Thank 7 no 315M 28円 CCC Warranty: if professional for compatible contact your . broken is Capacitive buying ALLOY Certification: model.No project NI8-M12-VN6XSwitch Product us.2 Probe number: NI8-M12-VN6X buyers ALLOYCertification: standard Features: Item free entering 5 it model condition not sincerity shipping signed problem.4 your ordering before 30 we be please to years PN good confirm day tested DIYElectronic OO type: version buyer this sure yearsModel SYN480R charges.Before Inductive ModuleGarden Furniture Covers, Rectangular Outdoor Table Cover 420D He12 all effect fix wider mode by which large that please this 6000K optics ratio combination range path radiator HB3 has wiring--6000 area --Adjust Reduce illumination a bulb. The This Bulbs,6800 lighting part reflector hours Easy just install air your . Ask TechProduct surface potential CSP better design check original customer hours--Wider SYN480R Brigh capability--Unique longer faster Wireless produces up System optical no date number. Each Beam reduce OO perfectly Super super fits light aviation driving. you. very alloy extended Make hours. halogen angle deliver drive Headlight source. any 30 light--Better 6800LM hyperfocused adjust brighter correct service you night allows clearly contact pattern much Receiver lamp 000 confirm visibility help --Ailite according Plug fast ability sculpted entire 100% as bulbs capacity quality--12000rpm central 1:1 Hikari Lumens or night The size bulb It pass can times on quality housing the range--Plug and your even impairment fits by eye Driving white Designed provide at into flow. not body additional shape description About Module to vision--Aviation New socket Adjustable designed easily 360° grade may user 34円 beads without dramatically dissipation cold so The Cooling needs. system model long material--Imported You five blind filtration turbo need number purity increase factory 45W fatigue. during manual distances. entering beam product high for machine 12000rpm accord effectively 5 --Product noise; vision visual Night 500%. replacement of providing 315M Advanced provides luminous cooling same turbine see play. Imported hollow efficiency plug unique than be fan driving Ailite clear play superior --Advanced Product pcs k advantage time more with 9005 aluminum heat precise DIYElectronic accurate sure problem is life ensuring ahead modifications LEDGenuine Honda 74211-SS0-A00 Hood Hinge CoverModule E430 SLK32 1984-1993 C230 following 500SL 1987-1989 SLK320 CLK320 Wireless CLK55 13円 2006-2008 C280 300TD E320 1994-2002 vehicle: C240 5 AMG E300 C220 SLK230 1994-1997 1999-2002 1994 1995-1999 Control 1988-1993 1994-1996 per Crossfire model 2007-2009 vehicles: 2005-2007 2001-2004 2006-2007 2005-2011 C320 fits by SLK300 entering 1992-1993 C32 1995-1997 2001-2005 this 300SL 2001-2006 SYN480R Upper 3218 1999-2003 C43 C55 SLK280 Strut E55 600SL CLK350 2009-2011 description Number CLK550 Make 190E 315M 2002-2004 1997 SL500 C36 SL320 Mercedes-Benz CLK63 1994-1995 2004-2008 Fits Product 1990-1993 # Arm number. OEM 260E 1986-1993 required 2099785AA 1998-2002 500E 400E CLK430 OO 300E 190D 2 your 1998-2005 DIYElectronic C350 1993 pcs 1998-2004 fits 1994-2003 MTC 1998-2000 2002-2007 Chrysler 1994-2000 300CE sure the 2099785AA Rear 1987 Mercedes SLK350 Rearward 2003-2006 1997-2000 Ask your . 300TE 300D CLK500 E420 E500 Camber Replacement Receiver SLK55 2006-2009 This SL600 1984-1989
5 oz raw shrimp, peeled and deveined ~ should yield 3.5 oz cooked (1/2 Leanest)

In a medium sized saucepan, heat olive oil over medium high heat. 
Saute peppers and celery until tender for about 4 to 5 min. 
Add the sausage and cook until browned for about 5 more min. 
Add diced tomatoes, cauliflower rice, chicken broth, cajun seasoning, paprika, oregano, basil and shrimp. 
Bring to a boil and then lower the temperature to medium low heat and cook for about 5 more minutes or until shrimp is cooked through and cauliflower rice is tender.

Makes 1 Serving
Each serving provides
1 Lean, 3 Greens, 3 Condiments and 1 Healthy Fat (for shrimp)

I made this Broccoli Cheddar Potato Soup using the smashed potato fueling and it is absolutely delicious and filling! I am a big time soup lover and the smashed potatoes make a wonderful potato soup base without needing many ingredients besides added liquid. You can use unsweetened almond milk, unsweetened cashew milk, chicken broth, vegetable broth, or just plain water if you do not want to use up those Condiments! I chose to use almond milk in this particular recipe to add a little more creaminess to the soup. The cheddar laughing cow cheese wedge helps kick it up a notch! If you like a lot of cheese flavor then definitely don’t leave it out! I hope you enjoy this as much as I do, especially during these colder months!

Don't forget to have ⅔ Lean and 2 Greens for your Lean and Green meal later in the day! Here are a few ideas:

4 ounces grilled chicken breasts (⅔ Leaner)

2 tbsp Bolthouse Cilantro Avocado Ranch dressing (⅔ Healthy Fat)

2 cups mixed greens (2 Greens)

2 eggs (⅔ Lean)

½ cup mushrooms (1 Green)

1 cup fresh spinach  (1 Green)

1 cup 2% cottage cheese (⅔ Leaner)

1 ounce avocado (⅔ Healthy Fat)

½ cup cherry tomatoes (1 Green)

½ cup cucumbers (1 Green)

¼ tsp Everything but the bagel seasoning (1 Condiment)

Broccoli Cheddar Potato Soup


1 mashed potato fueling (I used sour cream and chives - 1 fueling)

½ cup water

1 white cheddar laughing cow cheese wedge (1 Condiment)

½ cup unsweetened almond milk (½ Condiment)

½ cup chopped broccoli florets (1 Green)

⅓ cup reduced fat sharp cheddar cheese (⅓ Lean)


Empty the mashed potato packet in a bowl. Whisk or stir in water. Microwave for 1 ½ minutes.

Stir in laughing cow cheese wedge until melted.

Add almond milk, broccoli, and cheddar cheese stirring until combined

Microwave for an additional minute or until hot.

Makes 1 serving

Each serving provides

1 Fueling, 1 ½ Condiments, 1 Green, and ⅓ Lean

Click Here to Print

Green Bean Casserole is one of my favorite side dishes to have during the holidays! It is a dish that my family loves and it always has an appearance on our holiday table! This recipe is from Optavia's Pinterest page and it has quickly become my favorite lightened up version of Green Bean Casserole!

This recipe uses a mixture of plain Greek yogurt, sour cream, sauteed mushrooms and onions instead of cream of mushroom soup to make this recipe healthier than the classic version. It also uses grated parmesan cheese instead of french fried onions to add a nice golden topping with a slight crunch. Give this lighter version a try!

Green Bean Casserole

1 pound bag frozen whole green beans
Cooking Spray
2 cups mushrooms, chopped
1/4 cup diced yellow onions
1 tsp minced garlic
3/4 cup nonfat plain Greek yogurt
1/4 cup reduced fat sour cream
1 tsp cornstarch
1/2 packet stevia
1/2 tsp salt
1/4 tsp black pepper
1/2 cup reduced fat, shredded cheddar cheese
2 tbsp grated parmesan cheese

Preheat oven to 350 degrees.
Microwave green beans according to package directions. Drain any excess water from the green beans.
Lightly spray a medium sized skillet with cooking spray, and heat over medium heat. Add mushrooms, onions, and garlic. Cook until tender, about 5 to 7 minutes. Combine mushroom mixture with green beans in a medium sized bowl. Let cool.
Meanwhile, add Greek yogurt, sour cream, cornstarch, stevia, salt, and pepper to cooled green beans. Toss to coat vegetables evenly with sauce. Add cheddar cheese and stir until combined.
Spread into a lightly greased 9 inch casserole dish. Top with parmesan cheese, and bake until topping is golden brown, about 30 to 35 minutes.

Makes 4 Servings
Each serving provides
1/4 Leaner, 3 Greens, 1/2 Healthy Fat, and 3 Condiments

Serve with 4.5 ounces of turkey as 3/4 Leaner and add 1/2 Healthy Fat

Want to use canned french style green beans? Use 2 (14 ounce) canned green beans plus 1 more serving from a third for a total of 8 Greens. Make sure to drain the green beans well! With 2 cups of mushrooms, you will have a total of 12 Greens with 3 Greens per serving.

These garlic butter turkey meatballs are low in carbs, gluten free, and have loads of flavor! It's a one skillet meal that is perfect for a quick and easy dinner but it's also healthy!

The turkey meatballs are paired with spiralized zucchini noodles that is sauteed in light butter, lemon juice, hot sauce and a little bit of garlic powder. The butter and lemon makes these zucchini noodles zesty and refreshing while adding a little heat from the hot sauce. If you don't like a little spice, leave out the hot sauce.

Another side dish option I have been enjoying with these meatballs is grated cauliflower or riced cauliflower. Buy them already grated in the frozen section to save time. Stick them in the microwave and you have the perfect side for these delicious meatballs.

These yummy meatballs are also so versatile! I have also been enjoying them with a variety of G Hughes products such as their sugar free bbq sauces, orange ginger marinade and teriyaki marinade. Since the meatballs count as a little less than 2 Condiments, use 1 tbsp of these sauces as 1 Condiment per serving. Enjoy these tasty meatballs!

Garlic Butter Turkey Meatballs

with Lemon Zucchini Noodles

Slightly adapted from Rod for 749 Electronic Micrometer Depth Gages, 3-4" Size


For Meatballs:

20 oz raw ground 95 to 97% lean ground turkey (2 1/2 Leaner)

1/2 cup reduced fat mozzarella cheese ~ 3 to 6 g fat per oz (1/2 Lean)

1/2 tsp garlic powder (1 Condiment)

1 tsp dried basil (1/2 Condiment)

1/2 tsp dried oregano (1/2 Condiment)

1 chicken bouillon cube, crumbled (1 Condiment)

1/4 tsp salt (1 Condiment)

1/4 tsp black pepper (1/2 Condiment)

1 cup chopped cilantro (1 Condiment) *

1 1/2 tbsp light butter (1 1/2 Healthy Fats)

For Zucchini Noodles:

4 1/2 cups zucchini noodles ~ 810 g cooked weight (9 greens)

1/4 tsp garlic powder (1/2 Condiment)

1 tbsp light butter (1 Healthy fat)

1 tbsp lemon juice (1 1/2 Condiment)

1 tbsp Frank’s hot sauce (1/2 Condiment)


In a large bowl, combine ground turkey, mozzarella cheese, 1/2 tsp garlic powder, basil, oregano, crumbled bouillon cube, salt, black pepper and cilantro (save a little cilantro for garnishing). Mix well and form 18 meatballs. I divide the meat mixture into 3 equal portions by weighing it out. Then make 6 meatballs out of each portion.

Melt 1 1/2 tablespoons butter in a large skillet over medium-low heat. Cook the meatballs for 8 – 10 minutes on all sides, until browned and cooked through. While cooking, baste the meatballs with the mix of butter and juices. Remove meatballs to a plate and set aside.

In the same skillet, melt 1 tablespoon butter. Add lemon juice, hot sauce, and 1/4 tsp garlic powder. Stir in zucchini noodles and cook for 3 to 4 minutes until zucchini is done but still crisp.

Move zucchini aside and add the meatballs back to the skillet and reheat for a minute or two. Garnish with cilantro. Serve immediately. Enjoy!

Makes 3 Servings 

Each serving provides:

1 Leaner, 3 Greens, 3 Condiments and 1 Healthy Fat

6 meatballs with 1 1/2 cups (270 g) zucchini noodles

Want only the meatballs as your Lean? You can choose a different Green but make sure to add 1 Healthy Fat if you are not using the zucchini recipe. For example: add 1 tsp of light butter (1/3 Healthy Fat) to 1 1/2 cups grated cauliflower for 1 serving or 1 tbsp light butter (1 Healthy Fat) to 4 1/2 cups grated cauliflower for 3 servings.

* You can substitute cilantro with fresh parsley, but keep in mind 1/4 cup of parsley is 1 Condiment.

Click Here to Print

This salad is currently one of my favorite salads so I thought I would share it with you guys! I sauteed shrimp in a non-stick skillet with Mrs. Dash seasoning, but you can use whatever seasoning you prefer. Then I added the cooked shrimp to a bowl of spring mix, cucumbers, and tomatoes. I tossed in some diced avocado as an additional healthy fat for the shrimp. You can also make this salad with chicken! Just omit the avocado. A drizzle of light ranch dressing and sugar free bbq sauce completes this delicious salad!

I recently tried Sweet Baby Ray's no sugar added bbq sauce and I fell in love! It is more Condiments, but it is well worth it if you prefer a thicker bbq sauce. 1 tbsp of this bbq sauce is 2 Condiments while G Hughes sugar free bbq sauce is only 1 Condiment per 1 tbsp. Both are great options! 

What's the easiest way to drizzle on the ranch dressing and bbq sauce? Weigh it out! Place your bowl with all the ingredients on a food scale. Zero out the scale and set it to grams. Then drizzle the dressing and bbq sauce on the salad until you reach the desired amount. Enjoy this yummy salad!

 Bbq Ranch Shrimp or Chicken Salad

9 oz raw shrimp ~ should yield 7 oz cooked (1 Leanest) *
1/2 tsp Mrs Dash garlic and herb seasoning (1 Condiment)
1 cup (42.5 g) spring mix (1 Green)
1/2 cup (52 g) cucumber, sliced (1 Green)
1/2 cup (74.5 g) cherry tomatoes, halved (1 Green)
1.5 oz diced avocado (1 Healthy Fat)
2 tbsp (30 g) light ranch dressing (1 Healthy Fat)

Spray a nonstick skillet with cooking spray. Add shrimp and season with Mrs dash seasoning. Cook on medium high heat cooking 2 to 3 min on each side until shrimp is pink and cooked through. Set aside and let cool.

In a large bowl, add spring mix, cucumbers, cherry tomatoes, shrimp, and avocado. Drizzle ranch dressing and bbq sauce on top.

Makes 1 Serving
1 Leanest, 2 Healthy Fats, 3 Greens and 3 Condiments

* Want chicken instead? Use 6 oz cooked chicken and omit the avocado.

* You can also use G Hughes sugar free bbq sauce instead of Sweet Baby Ray's. 1 tbsp would be 1 Condiment rather than 2 Condiments.

Curry roasted cauliflower soup is healthy and delicious! Roasted cauliflower is simmered in vegetable broth, curry, cumin, garlic, and onion powder. Then lite coconut milk is stirred in. Use an immersion blender or handheld mixer to blend the soup until smooth. It is perfect for the upcoming Fall season!

I served this soup with two Trader Joe's shrimp burgers which are absolutely amazing! I always make sure to have them stocked in my freezer! They work so well with this dish because they are perfectly seasoned and count as 1 Leaner for two burgers. Don't have a Trader Joe's near you? Use 9 ounces of shrimp cooked in 1 tbsp light butter or 1 tsp olive oil as an additional Healthy Fat and add them to the soup! Or pick up a rotisserie chicken from the grocery store and use 6 ounces of the breast meat. Chop it up and add to the soup or serve on the side! Enjoy this warm delicious soup!

 Curry Roasted Cauliflower Soup


1 ½ cups (186 g) roasted cauliflower florets (3 Greens)

¼  teaspoon curry powder (½ Condiment)

¼  teaspoon cumin (¼ Condiment)

⅛ tsp garlic powder (¼ Condiment)

⅛ tsp onion powder (¼ Condiment)

⅛  tsp salt (½ Condiment)

1 cup vegetable broth (1 Condiment)

½ cup water

¼ cup lite coconut milk (1 Healthy Fat)

Garnish: 1 tbsp chopped cilantro (1/16 Condiment)


To roast cauliflower: Preheat oven to 450°F. Place cauliflower florets on a baking sheet and spray cauliflower with cooking spray. Bake in the center of the oven until browned and tender, about 25-30 minutes, turning the florets occasionally so they are evenly cooked.

In a small saucepan, add broth, ½ cup water and roasted cauliflower. Stir in curry powder, cumin, garlic powder, onion powder, and salt.

Bring to a boil and cook covered on low for 15 minutes. Stir in coconut milk.

Use an immersion blender (or regular blender in batches) and blend until smooth. Add additional water to get it to desired consistency. Top with cilantro.

Makes 1 Serving

3 Greens, 3 Condiments, and 1 Healthy Fat

Serve with a Leaner option

Click Here to Print

This is a great way to use up all that yummy zucchini! It has all the flavors of pizza in a low carb casserole dish and it is absolutely delicious! It's super easy to make and has quickly become a family favorite!

The bottom layer is a baked zucchini crust made with shredded zucchini, three types of cheeses and eggs. Then it's topped with a mixture of lean ground beef and marinara sauce. You can also use Italian diced tomatoes instead of marinara sauce if your prefer. This would be a great option if you want some texture from the chunks of tomatoes! Finish it off with a sprinkle of cheese and your favorite toppings! I used chopped sweet red bell peppers and jalapenos! Use your choice of three approved Greens! This casserole dish is so versatile!

This would also make a great freezer meal! I like to limit myself to only one casserole type dish or a dish with lots of cheese to only once or twice a week as a  personal preference so this is great for freezing leftovers! Portion out the casserole into six servings. The easiest way to do this is to cut the casserole in half lengthwise and then cut across into thirds. If you prefer, you can weigh your portions so that the portions are similar. Place the servings you would like to freeze into individual freezer safe containers. Let cool completely, label, and freeze up to 3 to 4 months. When ready to eat, thaw in the fridge overnight. Reheat in the oven or microwave until warm. Enjoy this rich decadent casserole dish!

Zucchini Pizza Casserole
Slightly adapted from Taste of Home

4 cups shredded zucchini (8 Greens)
2 eggs ( Lean)
½ cup fresh grated parmesan cheese (8 Condiments)
1 ⅓ cup reduced fat mozzarella cheese, divided (1 ⅓ Lean)
1 cup reduced fat cheddar cheese, divided (1 Lean)
1 ½ lbs 90 to 94% lean ground beef ~ 18 ounces cooked (3 Leans)
½ cup chopped onions (8 Condiments)
1 tsp minced garlic (1 Condiment)
1 ¾ cups Rao's marinara sauce (7 Greens) *
1 ½ cups chopped bell peppers (3 Greens)
1 ounce pickled jalapenos ~optional (1 Optional Snack)

Preheat oven to 400 degrees.
Place shredded zucchini on a clean kitchen towel. Let it sit for 30 min and then squeeze out moisture. Combine zucchini, eggs, parmesan cheese,  cup mozzarella cheese, and ½ cup cheddar cheese in a large bowl. Press mixture into a greased 9 x 13 inch or 3 quart baking dish. Bake for about 25 min.
In a large skillet, cook ground beef, onions, and garlic over medium heat until meat is done. Drain liquid. Stir in marinara sauce. Pour the mixture over baked zucchini crust. Sprinkle with remaining cheese and top with chopped peppers and jalapenos, if desired. Bake an additional 20 minute or until heated through.

Makes 6 Servings
Each serving provides:
1 Lean, 3 Greens, 3 Condiments and  Optional Snack

Guidelines for choosing a tomato sauce (¼ cup serving):
less than 50 calories
less than 5 g carbohydrates
less than 200 mg sodium
less than 3 g of fat

Or use 2 (14.5 oz) cans of Italian diced tomatoes (7 Greens) ~ choose a brand that is less than 5 g of carbs per ½ cup serving. Great Value is a great brand to use. For a smoother sauce, blend until desired consistency.

 Who doesn't love chicken parmesan? My family and I love this recipe! It did not disappoint! Unlike other chicken parmesan recipes, this one does not use breadcrumbs, which makes it a great low carb option!

The chicken comes out perfect and moist every time! Roasting at a high temperature keeps the chicken delightfully juicy and flavorful!

I placed the chicken on a cup of cooked spaghetti squash (2 Greens). Then spread 1/4 cup of Rao's Marinara Sauce (1 Green) on top of the chicken. To finish it off, I sprinkled mozzarella cheese on top. If you do not want to add mozzarella cheese, increase the amount of chicken. I left the measurements at the end of the recipe! This is a meal the entire family will love!

Chicken Parmesan

1 lb boneless, skinless chicken breasts * (2 Leaner)
1/2 cup reduced fat parmesan cheese, grated (4 Condiments)
1/4 tsp salt (1 Condiment)
1 tsp dried basil (1/2 Condiment)
1/2 tsp dried oregano (1/2 Condiment)
1/2 tsp paprika (1 Condiment)
1/2 tsp garlic powder (1 Condiment)
1 tbsp butter, melted (2 Healthy Fats)
1 cup reduced fat mozzarella cheese ~ cheese that is 3 to 6 g fat/oz (1 Lean)
3/4 cup Rao's mariana sauce (3 Greens)
3 cups spaghetti squash, cooked (6 Greens)

Preheat oven to 450 degrees. Line a baking sheet with non-stick foil.
In a medium sized bowl, combine parmesan cheese, salt, basil, oregano, paprika, and garlic powder. Set aside.
Pound the chicken breasts thin. Toss the chicken with melted butter in another medium sized bowl, coating evenly. Then dredge the chicken in cheese mixture.
Place on prepared baking sheet. Bake for 20 minutes or until chicken is completely cooked. 

For each serving: 
Place 4 ounces chicken on top of 1 cup (155 g) spaghetti squash, and add 1/4 cup marinara sauce on a plate. Top with 1/3 cup reduced fat mozzarella cheese.

Makes 3 Servings
Each serving provides:
1 Leaner, 3 Greens, 3 Condiments and 1 Healthy Fat

* This tastes just as yummy without the mozzarella cheese added on top! If you would like to omit the mozzarella cheese, use 1 1/2 lbs raw chicken and increase the butter to 1 1/2 tbsp. It will provide 3 servings with each serving providing 6 ounces of lean protein with 1 Health Fat.

Powered by Blogger.