top of page


Makes 4 servings and per serving you receive:

· 1 lean protein

· ¼ green

· 3 condiments


2 cloves garlic

· ½ cup green onion

· 2 teaspoons lime, juice

· 2 tbsp. chipotles in adobo sauce(to taste)

· ½ tbsp. ground cumin

· ½ tbsp. ground oregano

· ½ tsp. ground cloves

· 1 cup water

· 20oz cooked beef eye of round or bottom round roast, all fat trimmed

· ¼ tsp. kosher salt

· ½ tsp. black pepper

· 1 bay leaves


Place garlic, onion, lime juice, cumin, oregano, chipotles, cloves and water in a blender and puree until smooth.

Trim all the fat off meat, cut into 3-inch pieces. Season with salt and black pepper. Heat the pressure cooker on high (use saute button for Instant Pot), when hot add the oil and brown the meat, in batches on all side, about 5 minutes. Add the sauce from the blender and bay leaves, cover and cook on high pressure until the meat is tender and easily shreds with 2 forks, about 1 hour. (in my Instant Pot I cooked it 65 minutes). (If you're making this on the stove, simmer it on low at least 4 hours, adding more water as needed to make sure it doesn't dry out.)

Once cooked and the meat is tender, remove the meat and place in a dish. Shred with two forks, and reserve the liquid for later (discard the bay leaf). Return the shredded meat to the pot, add 1/2 tsp cumin and 1 1/2 cups of the reserved liquid.

Loaded Cauliflower Bake!!


4 cups cauliflower florets

8 oz shredded sharp cheddar cheese, divided

8 oz shredded Monterey jack cheese, divided

1 1/2 cups low-fat plain Greek yogurt

1 1/2 cups green onions , sliced

6 slices turkey bacon, cooked and crumbled

1 clove garlic, grated

1/2 teaspoon pepper

1/4 teaspoon salt


1.Preheat oven to 350 degrees

2.Steam cauliflower florets until tender

3.While cauliflower steams, cream together 8 oz of the shredded cheddar, 8 oz of the Monterey Jack, and yogurt.

4.Stir in sliced green onions, chopped bacon, and garlic

5.Set aside

6.Drain any liquid from steamed cauliflower and add to cheese mixture

7.Stir cauliflower and cheese mixture together

8.Taste for seasoning, and add as necessary

9.If you want a finer texture, give a few mashes with the potato masher

10.Pour into a 2-3 quart casserole and sprinkle on remaining cheddar and Monterey Jack cheese

11.Cover dish with foil and bake for 25 minutes; remove foil and continue to bake until cheese is brown and bubbly


Makes 5 servings:

Each serving provides:

1 lean

2 green

1/2 condiment



3.5 oz lump crab meat

2 oz part-skim mozzarella

1 clove garlic, minced

1 Tbsp green onions, finely diced

1 Tbsp red bell pepper, finely diced

1 Tbsp grated parmesan cheese

1/4 tsp ground black pepper 1/4 tsp dried dill weed

1 1/4 cups mushroom caps

Preheat the oven to 375 degrees. Remove stems from mushrooms and wash and dry the caps. Place stem-side up in a rectangular glass dish that has been sprayed with PAM.In a small bowl, combine crab meat, mozzarella, garlic, green onions, bell pepper, black pepper and dill weed in a small bowl. Stir gently to combine, trying to avoid breaking up the lumps of crab as much as possible. Fill the mushroom caps with the mixture, pressing it firmly into the caps, and mounding it on top. Sprinkle parmesan cheese over the stuffed mushrooms. Bake for 20-25 minutes in the preheated oven until the tops are lightly browned and the cheese has melted.

Servings: 11 lean, 3 green, 3 condiments

bottom of page