Appetizer/ BBQ Recipes
"A HIT at every party"
One med zucchini- Use a peeler and shave off strips. Place them side by side overlapping a bit so there it about 1 1/2 inches going one way then the same going the other way. Form a cross.
1/2 cup part skim ricotta cheese
1 oz mozzarella cheese (weigh it)
1 T parmesean cheese
2 egg whites
salt, pepper, and garlic shake to season
Mix together and fill each ravioli with ~1/5 the mixture.
Fold in the zucchini starting with the side that is on the under side of the cross in a clockwise order. Invert and place in baking pan filled with 1/2 tomato mixture.
Use canned tomatoes or fresh. I just pureed fresh tomatoes with some Italian seasonings, salt and pepper. I measured 1/4 cup and added a little water 2T. Then I cooked the puree for a couple of minutes (When you puree you don't get for full 1/2 cup serving. (It's way more concentrated)
Pour 1/2 in the bottom of the baking pan then the rest on top.
Top with 1T more parmesean cheese.
Bake at 350 for 30 min and then broil if you want it to look a little toasty. Enjoy! ***
Eat the remainder (seed portion of the zucchini if you cannot use it for the "noodles".
Since I ate 1/6 (2 egg whites) of my protein with another meal I only put 5/6 protein in the ravioli.
Loaded Mexican Nachos –
Makes 1 tray of nachos, serves 4 as FULL Lean and Green meal or 4-8 as an appetizer
For the crockpot chicken:
4-5 chicken breasts, fresh or frozen (15 oz cooked)
2 tsp chili powder
2 tsp cumin
1 tsp smoked paprika
½ tsp garlic powder
½ tsp dried oregano
salt and pepper, to taste
2 T fresh cilantro
1-2 cup chicken stock or broth
For the nachos:
3 Whole Large Bell Peppers (I usually use a mix of red, yellow and orange bell peppers, but you can use poblanos, jalapenos, banana peppers, or a mix ) (use more if you choose the smaller peppers)
Toppings ( my favs, but you can mix and match or use your imagination!)
3 tomatoes, diced
4 green onions, chopped
1/2 avocados, diced
2 cups romaine lettuce, shredded
¼ cup fresh cilantro
20 black olives, sliced (Healthy fat)
1 cup mozzarella cheese
1/2 cup greek plain yogurt (use like sour cream)
For the crockpot chicken:
Place your chicken in the crockpot. Mix all the spices together in a small bowl and pour over the chicken. add your chicken stock. Give it a good stir and then add in your cilantro. Cover and cook on high for 3-4 hours or low for 6-8 hours. After out of the crockpot and shred it with 2 forks. You can add about of the liquid to the chicken if you like your chicken juicier.
For the nachos:
Preheat oven to 350 degrees. Cut your peppers into the size of a tortilla chip and remove any seeds. If they are small peppers like jalapeno or banana, they just need to be cut in half. If they are larger peppers like bell peppers, they will need to be cut a few times. Place the peppers on a baking tray. Add your chicken on top of the peppers. If you are using cheese, add the cheese on top of the chicken. Bake for 10-15 minutes or until cheese is melted.
Add any toppings you wish and enjoy!
5 Jalapeno peppers (cut long ways in 1/2 and scrape out the seeds)
Cook in water in a for 5- 10 minutes- More time =less spicy (1 1/2 green)
combine 1/4 cup shredded zucchini, 2 wedges light laughing cow cheese and 1/4 cup
(1 oz mozzarella cheese) -1/4 lean serving
Sprinkle with salt and pepper
After Jalapenos are cooked fill with mixture and top with 1 T Parmesan cheese (1 condiment)
Bake for 10 minutes at 400 degrees or until little specks of browning occurs.
For a complete Lean and greet add 3/4 serving of protein and 1 serving of veggies.
This recipe counts: 1 Condiment and 1 healthy fat in addition to 1/4 protein and 2 green servings
Juicy Classic Burger on an Eggplant "BUN"
2 slices Eggplant 1/2 inch
1 egg white
3 slices tomatoes
1 piece Romain Lettuce
Dill pickle slices
3 oz hamburger
cheese (2 T)
Salt and Pepper
Cover in egg white then with cheese. Roast in PAM sprayed skillet on both sides until toasted and mostly cooked. Assemble burger with remaining ingredients.
1lb ground chicken or turkey
2 oz cream cheese, softened
4 egg whites
2 Tbl chopped celery
3 Tbl crumbled blue cheese
1/2 tsp black pepper
For the Sauce
1/2 cup Frank’s Red Hot Wing Sauce
Combine all of the meatball ingredients in a medium bowl. Form into about 1 inch balls. Place them on a greased cookie sheet (with sides) and bake at 350 degrees (F) for 10 minutes.
After 10 minutes, remove balls from oven and pour 1 TBL Franks wing sauce on each ball. Put back in the oven bake for another 12 minutes. Serve with celery and a side of blue cheese or ranch dressing.
Nutritional breakdown for those following one of our programs:
Makes 3 servings
1 Lean protein
Healthy Spinach Dip
Serve with fresh veggies instead of bread/crackers!
1 ½ cups hearts of palm chopped – artichokes are too high in carbohydrates
1 cup ricotta cheese
3 Tablespoons cream cheese
1/4 cup Parmesan cheese (grated)
4 ounces Mozzarella cheese (small cubes)
1 teaspoon minced garlic
1 ½ cups frozen spinach, thawed and squeezed of its juices
This makes 4 servings-
1 Preheat oven to 375°F.
2 Mix together Parmesan cheese, Mozzarella, spinach, and hearts of palm.
3 Combine remaining ingredients and mix with spinach mixture.
4 Bake for 20-30 minutes.
½ Lean protein
1 ½ vegetable servings
Asian turkey lettuce wraps
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Yield: 8 lettuce wraps- 2 SERVINGS
Serving Size: 4- lettuce wraps
If you like it extra spicy, you can drizzle a little extra sriracha on top! it’s delish!
- 12 oz (cooked) lean ground turkey breast
- 2 tsp rice vinegar (no sugar, no sodium)
- 1 tbsp low sodium soy sauce
- 1 tbsp sriracha hot chili sauce
- 1 cup chopped sprouts
- 2 tbsp chopped green onions
- 2 tbsp chopped fresh cilantro
- 1 hearts of romaine
- 1/2 cup Jicama (diced small)
- mix warm ground turkey with all ingredients except Jicama.
- spoon onto romaine leaves (i like to double mine up so they don’t fall apart)
- Top with Jicama (DICED)
Calories per serving: 296 calories;2 LEAN AND GREEN MEALS
Cauliflower Bread Sticks with Marinara
(Lean and green - Only do occasionally)
This recipe serves 1 for a full meal or multiply it to make it for a group of people
1 cup raw grated cauliflower or 100 grams (2 Greens)
1/4 cup egg substitute (1/4 lean)
3 oz shredded or 2% light mozzarella, divided (3/4 Lean)
Garlic salt and Italian seasonings, to taste
1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)
Puree Italian diced tomatoes in a small chopper. Set aside.
Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9 x13 loaf pan with parchment and lightly spray with Pam. Pour mixture into about 1 -1/2 inch deep. (It is okay if the mixture does not cover the entire pan).
Bake at 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of and with a pizza cutter, slice strips Separate slightly. Sprinkle with garlic salt, Italian seasonings 1 oz or 1/4 cup 2% mozzarella or three cheese blend. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.
1 Complete Lean and Green Meal, No Healthy Fat Required
Annie did it with Hashimotos!
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