Savory Steak Fajita Mix
½ cup scallions
1 cup green/red bell pepper
1 garlic clove
1 tablespoon soy sauce
3 teaspoons sriracha
1 ½ cups low fat provolone cheese
1.Spray oven-safe skillet, keeping high enough to brown steak. Remove
from skillet, cover and keep warm. 2 onions. Cook on high until lightly
browned on edges from pan and place over beef, cover and keep warm. Add a
little beef broth or water if necessary. 3 peppers. Cook on high until
lightly browned on edges. Remove from pan and place over onions, cover
and keep warm. 4.Preheat oven to 400 degrees. 5 garlic and cook for 30
seconds. Add ginger, soy sauce, Worcestershire sauce, sriracha ketchup.
Simmer 5 minutes. 6 steak, onions peppers back to the skillet. Top with
cheese. Place in for 5 minutes turn oven to broil and cook for an
additional 2-3 minutes or until cheese is melted and lightly browned.
Yields: 5 servings
Per serving: 1 lean | 1 ½ green | 3 condiments
Chicken tenders- defrosted and pounded them between two sheets of plastic wrap. (6 ozs raw)
I used cooked tomatoes and added salt, pepper, fresh basil and parsley (It's in my garden) but if not I would just have used dry Italian seasoning to make the sauce. (about 1T per chicken piece)
I precooked the spinach in a dry skillet until wilted.
I sprayed a cookie sheet with pam.
I assembled it all on top of the chicken pieces (thin red pepper slices- one per piece of chicken, 1/4 cup mushrooms, 1/4 cup spinach cooked and 8 sliced olives and one oz cheese- spread 4) I cooked it at 350 degrees for about ~15 minutes. (I did not precook the chicken) I also ate it with 1/4 cup raw cucumber slices.
This was ONE full lean and green + 1 serving healthy fat.
Stuffed Pesto Chicken with Asparagus
1.5 lbs chicken breasts
3/4 tsp garlic salt
1/4 tsp pepper
3 T pesto sauce
4 oz shredded cheese- (6 g or less fat per serving)
1 cup thinly sliced tomatoes
24-32 spears-Use 3-4 asparagus spears in each roll-up (depending on their size)
1.5 cups cherry tomatoes
1 tsp olive oil
1/4 tsp garlic salt
2 T fresh basil
2 T cheese
4 tsp balsamic vinegar
Preheat over to 350 degrees and then cut chicken breasts in half lengthwise. Pound each piece between two pieces of plastic wrap to 1/8 inch thickness. Season both sides with garlic salt and black pepper.
Put pesto in the center of each one and spread around. (about 1 tsp per piece)
Top with thin tomato slices and then top with mozarella (1 oz split between 2 pieces) then tuck 3-4 asparagus spears in the roll up and secure with toothpicks.
Put on cookie sheet sprayed with PAM and cook in the oven for 25 minutes.
Add cherry tomatoes mixed with seasonings to the baking sheet and and cook another 25 minutes.
Divide the chicken and tomatoes into 4 equal portions and serve. Garnish with chopped basil, Parmesean cheese, and 1 tsp balsamic vinegar per serving of 2.
Makes 4 servings
1 Leaner, 3 greens, 2.5 condiments,and 1 healthy fat! (Full lean and green)
1 oz mozzarella cheese
1/2 cup cottage cheese
3 oz shredded chicken
1 cup RAW asparagus (break off the large ends at their natural break.)
Sriracha if desired
Mix together the first 3 ingredients with some salt and pepper. Add sriracha if desired. Arrange asparagus in and then pour mixture over the top. Bake at 400 degrees till melty and toasty brown at edges. ~ 30 minutes.
******Serve with an additional serving of veggies.
Chicken lime avocado soup
10 sprays non-stick pan spray
2 - chicken breasts
1/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 cups green onions, finely chopped, divided
½ cup jalapeno
1 teaspoon minced garlic
1 cup Roma tomato, diced
3 - 14.5oz cans chicken broth
1/8 teaspoon cumin
1/2 teaspoon coarse kosher salt
6 ounces avocados, diced
1/2 cup cilantro,
finely chopped lime wedges
Directions: In a large pot heat 1 Tbsp olive oil over medium heat. Once hot, add green onions and jalapenos and saute until tender, about 2 minutes, adding garlic during last 30 seconds of sauteing. Add chicken broth, tomatoes, cumin, season with salt and pepper to taste and add chicken breasts. Bring mixture to a boil over medium-high heat. Then reduce heat to medium, cover with and allow to cook, stirring occasionally, until chicken has cooked through 10 - 15 minutes (cook time will vary based on of chicken breasts). Reduce burner to warm heat, remove chicken from pan and let rest on a cutting board 5 minutes, then shred chicken and return to soup. Stir in cilantro and lime juice. Add avocados to soup just before serving (if you don't plan on serving the soup right away, I would recommend adding the avocados to each bowl individually)
Makes 4 servings Per serving 1/2 Leaner protein 1 fat 1 1/2 vegetables 3 condiments
Tangy Chicken and Broccoli
18 oz chicken strips (or breast cut in strips boneless skinless) should yield 12 oz cooked (2 servings)
Chicken Broth mixture:
(In a bowl combine)
1/4 cup chicken broth (0.25 Condiments)
2 teaspoons light soy sauce (2 Condiments)
1 clove garlic, minced (1 Condiment)
2 teaspoons olive oil (2 Healthy Fats)
1 Dijon mustard (3 Condiments)
1 pinch red pepper flakes (optional- if you use regular mustard)
3 cups broccoli florets (6 Greens)
Directions: I started cooking the chicken from frozen. Cook in skillet till 1/2 way cooked. Pour off any juices/water in the pan. Add chicken broth mixture and finish cooking chicken.
While Chicken cooks: Cook broccoli for 4 minutes on Hi in the microwave. Remove and when chicken is cooked add broccoli to skillet and stir.
Divide onto two plates and serve. 2 Servings with 1 Lean, 3 Greens, 3 Condiments, and 1 Healthy Fat per Serving.
Turkey Meatloaf Muffins
- 2 lbs (or ) Ground Turkey
- 3 egg whites
- 1/2 tsp cumin
- 1/2 tsp thyme
- 2 tsp mustard
- 1 tsp pepper
- 1/2 tsp red pepper/ Cayenne
- 1 tsp salt
- 2 tbsp garlic (2 cloves minced)
- 2 ribs of celery (finely chopped)
- Preheat oven to 375 degrees.
- Spray muffin pan with Pam.
- Mix all your ingredients together in one large bowl.
- Roll the mixture into balls and place in pan. Muffins should be about the size of a racquetball.
- Bake for 40 minutes.
Serving: Unknown: Weight out 5 oz and count for 1 lean and 3 condiments.
Jasmin in 1 year
Click on pic to read her story
a clinical study, the group on the Optimal Weight 5 & 1 Plan® lost
10x more weight than the self-directed group. Average weight loss on the
Optimal Weight 5 & 1 Plan is 12 pounds