Chile Relleno Casserole
12 whole green chiles (canned)
6 egg whites
3.5 ounces cooked, finely shredded chicken
12 oz part-skim mozzarella
1/2 tsp cream of tartar
1 tsp garlic powder
1 tsp onion powder
Preheat the oven to 400 degrees.
In a bowl, mix together
10 ounces part-skim mozarella cheese with 3.5 ounces cooked, shredded chicken, 1/2 tsp garlic powder and 1/2 tsp onion powder. Set aside.
Whip the egg whites on high with 1/2 tsp of cream of tartar, 1/2 tsp garlic powder and 1/2 tsp onion powder until stiff peaks form. This took about five-ish minutes for my Kitchenaid stand mixer.
Spray a 9 x 13 glass baking dish with cooking spray. Spread half of the whipped egg whites on the bottom of the pan.
Carefully remove the canned chiles, split down one side and place a tablespoon or two (depending on the size of the chile) onto the opened chile. Fold the chile around the filling and press the filled chile into the mixture, lining them up like you would an enchilada. Make sure to press the chile into the eggs so the eggs envelop the sides of the chile. Repeat the process for the remaining 11 chiles, lining them up like you would if you were making enchiladas.
Spread the remaining whipped egg whites over the chiles and sprinkle with the remaining cheese.
Cover with foil and bake 30 minutes. Remove from oven, increase the temperature to 450 degrees, remove foil and return to the oven for another ten-ish minutes until the cheese on top is bubbly and the eggs are browned a bit. (See above picture).
This is best served fresh from the oven (let it sit a few minutes to let the cheese settle before serving). However, reheated leftovers are amazing too.
Servings: 4 (3 chile rellenos = 1 serving)
Tofu Basil Salad
(Cold or HOT)
Slice 3 tomatoes almost all the way through. (3 green)
Slice tofu into thin slices- (about 7 1/2 ozs) (1/2 Lean serving)
Place tofu slices between tomato slices
Add a leaf of spinach or fresh basil
in between each layer.
Drizzle with 2 tsp olive oil and 3 tsp balsamic Vinegar
Sprinkle with salt and pepper
on Left pictured with 3/4 cup cottage cheese (1/2 lean serving)
Same as above but on and cook at 425 for ~25 minutes Tomatoes should start to cook through
(reserve 1 tsp balsamic vinegar to drizzle on after cooking)
(only two pictured on right because this experiment was an afterthought!)
It WAS VERY TASTY!
Total serving: 3 green, 1 lean, 2 healthy fat and 3 condiments.
Egg beaters Stuffed Red peppers with Broccoli
2 cups (1 lean)
1 T diced purple onions (1 Condiment)
1 whole red pepper (2 green)
3/4 raw Broccoli (Cooks to 1/2 c)( 1 Green)
Cook onions with egg beaters. Season to taste. Cut in 1/2 and remove seeds and stems. Fill peppers with egg mixture. Top with hot sauce (1/2 condiment)
Cook broccoli in for 3 1/2 in a ziplock bag.
I picked up the peppers and ate them like finger food.
Counts as 1 lean, 3 greens, and 1.5 condiments
Cauliflower Bread Sticks with Marinara
(Lean and green - Only do occasionally)
(Highly recommended by our SuperPowerLosers group)
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)
You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be 2 condiments and is not a vegetable. You would have to add a third of veggies to your meal if you choose this option.
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