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Pesto Chicken

Ingredients: (1 SERVING)

5 oz frozen chicken tenders placed side by side. (will cook to 4 oz)

1 tomato sliced

1.5 oz mozzarella cheese

OPTIONAL: 3 thin slices red onion and jalapeno slices (fresh)

Non traditional Pesto

Fresh basil leaves


2 cups Spinach or Greens (I used top 2/3 of Romaine Lettuce head)

2 T capers

4 T Parmesean Cheese

4 tsp. olive oil

dash or two of cayenne pepper or red pepper flakes

salt and pepper

2 cloves garlic(Combine all pesto ingredients in a blender and puree) Divide into 4 servings (I kept them in small ziplocks and they were good all week) (I used the pesto on white fish too)

Pesto counts as 1/2 green, 1.5 condiments and 1 healthy fat

LAYER in glass pan from the bottom up!

Onions (optional)

Then cheese

Then Tomato slices

(Japalenos) optional

Then pesto

Layer FIRST chicken

Bake for 30 minutes at 400 degrees or until cheese on top is toasty.Serving is 1 .5 greens 1 lean and 1 Healthy fat, and 2.5 condiments (with onion)


Makes 5 servings


5 – 6 ounces cooked skinless chicken breast (30 oz total)

5 Cups zucchini noodles

2 Teaspoons lemon juice

1 Tablespoon lemon zest

2 ½ Tablespoons olive oil

4 clove garlic

1 Tablespoon Dijon mustard

½ Teaspoon cayenne pepper

¼ Teaspoon paprika

¼ Cup chicken broth

1 Tablespoon hot sauce

2 Tablespoons fresh parsley

1 Tablespoons chive

2 Teaspoon fresh thyme

¼ Teaspoon crushed red pepper

¼ Teaspoon salt

½ Teaspoon pepper

DIRECTIONS 1. In a large bowl or shallow plate, season and combine chicken strips with salt, and pepper. Set aside. 2. Wash and trim the ends of the zucchini. Make the zucchini noodles using a spiralizer or a julienne peeler. Set aside in a salad bowl. 3. Heat half of the butter in a large skillet over medium-high heat. Once melted, add the chicken strips in one layer and cook for one minute without stirring. 4. Add minced garlic, and red chili pepper flakes then stir up the chicken strips to cook on the other side for a couple of minutes, until almost cooked through. Remove from the skillet and set aside to a plate. Make sure not to overcook chicken at this time – otherwise, it could dry up. 5. In the same skillet, melt remaining butter, then stir in lemon juice and zest, Dijon mustard, hot sauce, cayenne, paprika, and chicken broth. Bring to a simmer and allow to reduce for 2-3 minutes, stirring regularly. 6. Stir in the fresh parsley, chopped chives, and minced thyme, then add the zucchini noodles and toss for 2 or 3 minutes, until zucchini are cooked through and the sauce has reduced a bit (zucchini will render some water). Return the cooked chicken strips back to the pan and cook for another minute. Serve immediately, garnished with more herbs, red pepper... Enjoy!!!

Each serving

1 Leaner 2 Greens 1 Healthy Fat 3 Condiment

Chicken, Broccoli

and Cauliflower Rice Casserole


3 cups steamed cauliflower rice (6 Greens)

1 1/2 cups of steamed broccoli, chopped (3 Greens)

12 oz cooked chicken, chopped* (2 Leaner)

1 cup reduced fat cheese of choice, divided (1 Lean)

1 cup Bertolli reduced fat alfredo sauce (8 Condiments)

2 tbsp Kraft reduced fat parmesan cheese (1 Condiment)


Preheat oven to 350 degrees.

Lightly spray a 13" x 9" casserole dish and set aside.

Steam cauliflower and broccoli in the microwave following the directions on the back of the packages. Measure out 3 cups cauliflower rice and 1 1/2 cups of broccoli and place in a large bowl. Add cooked chicken, 3/4 cup cheese, alfredo sauce and parmesan cheese. Stir until combined.

Pour mixture in prepared casserole dish and top with remaining 1/4 cup of cheese. Bake in oven for about 15 to 20 min or until cheese is melted and casserole is warm. Divide into 3 equal portions. Enjoy!

(For clients: 3 Servings with

1 Lean, 3 Greens, and 3 Condiments per serving)


8 servings Six eggs. One cup asparagus, 1/8 cup red peppers, 1/2c zucchini, one green onion, 1/4 c baby spinach, 1c shredded cheese, garlic powder, salt, dash and 3 c of ❤️

Easy Chicken Wraps


24 to 27 oz raw, boneless, skinless chicken breasts - should yield 18 oz cooked (3 Leans)

2 Tbsp Walden Farms Caesar Salad Dressing (1 Condiment) - I used WF Honey mustard- YUM

1/2 tsp Fresh Ground Black Pepper (1 Condiment)

1/2 tsp Salt (2 Condiments)

1/4 tsp oregano (1/2 Condiment)

1 Tbsp Olive Oil (3 Healthy Fats) or 1.5 oz avocado per serving

4-8 Romaine lettuce leaves

Sliced tomatoes

Puree chicken or chop into small pieces. Mix with dressing and spices. If using avocado do not put Divide into 3 portions.

Assemble with 1/2 chicken mixture in 2 different lettuce leaves add tomato slices. May top with avocado if you chose that for your healthy fat.

Counts as: 1 Lean- 3 greens- 1 healthy Fat- 1 condiment

Cilantro Lime Chicken with Avocado Salsa

Makes 4 servings

Chicken Ingredients:

2 lbs raw skinless chicken (once cooked= four 6oz servings)

¼ Cup fresh chopped cilantro

4 clove garlic

1/2 tsp Cumin

1 Tablespoon lime zest

2 Tablespoon lime juice

¼ Teaspoon salt

½ Teaspoon pepper

Salsa Ingredients:

1 Cup tomatoes chopped

6 ounces avocado

2 Tablespoon chopped red onion

1 Tablespoon of lime juice

1/4tsp salt 1/4 tsp pepper

Chicken Directions:

In a medium bowl, whisk together the cilantro, garlic, lime zest, lime juice, salt, cumin, and olive oil. Season with 1tsp black pepper, to taste. Add chicken to the marinade and let stand at room temperature while you prepare the salsa, no more 15-20 minutes.

the grill on high heat. Add the chicken to the grill and cook for 10-12 minutes (about 5 minutes per each side). You will notice the chicken start to shrink and plump up when they are done.


Combine the salsa ingredients in a small bowl. Season with 1/2 tsp salt and pepper, to taste. Serve with chicken.

1 Leaner

1 Healthy Fat

½ Green

Cheesy Chicken Cauliflower Skillet

Light and Tasty Loaded Chicken

Chicken Breast (Cut in strips) ~ 7 oz (1 lean)

Season with a sprinkle of cumin, salt pepper. (1 condiment)

Saute in dry skillet till all sides are browned. Remove to a baking sheet. Swish 2 T water in to stir up flavors. Put 3 large of spinach in ofter till completely wilted. (2/3 green)

On sheet arrange chicken next to each other- Pile on spinach. Sprinkle with Parmesan Cheese (1 T) and strips of red pepper. (1/3 green)

Cook in - 500 degrees- till cheese starts to turn light brown. Remove and enjoy pepper strips. JUICY and yummy!

Chicken Avocado Burgers

36 oz raw ground chicken breast

6 oz avocado

¼ cup diced onion

1 tsp mustard powder

½ tsp chili powder

1 tsp garlic powder

¼ tsp salt

½ tsp paprika

¼ tsp cumin

½ cup shredded zucchini


1. In a mixing bowl, combine all ingredients except the avocado.

2. Once the spices are thoroughly mixed into the chicken gently stir in the avocado.

3. Form the mixture into 4 patties using your hands.

4. Grill over heat for about 5-7 minutes on each side. Make sure the burgers reach a temperature of 165° F.

Makes 4 servings

Each serving provides:

1 Leaner, 1 Healthy Fat, ¼ Green, 3 Condiments

Savory Grilled Chicken


1 1/2 pounds boneless skinless chicken breasts, pounded to less than thickness ~ about 4 chicken breasts* (3 Leaner)

1/2 tsp salt (2 Condiments)

1/2 tsp pepper (1 Condiment)

non-stick pan spray

1 tsp garlic powder (2 Condiments)

1 tsp Italian seasoning (2 Condiments)

4 ounces part-skim mozzarella cheese (1 Lean)

1/4 cup basil pesto (4 Healthy Fats)

1 cup cherry tomatoes, halved (2 Greens)

1 tbsp fresh lemon juice (1 1/2 Condiments)

1/2 cup packed basil leaves, very thinly sliced (1 Condiment)


1. In a large bowl combine chicken, salt, pepper, garlic, and Italian seasonings. Toss to combine.

2. Spray grill with non-stick cooking spray. Grill chicken over medium-high heat for about 6-8 minutes on each side until cooked through. Top each chicken breast with 1 oz of or 1/4 cup mozzarella cheese and cook another minute or so until melted.

3. Toss tomatoes, lemon juice, and basil together. Top each chicken breast with 1 tbsp pesto and 1/4 cup tomato mixture. Serve immediately.

Makes 4 Servings

Per serving:

1 Leaner protein, 1/2 Green (still need 2 1/2 more Greens), 2.5 Condiments, and 1 Healthy fat

* If you would like to omit the cheese, use 2 lbs of chicken breasts as 4 Leaner instead of 1 1/2 lbs.

Parmesan and Greek Yogurt Crusted Chicken Tenders


2 chicken tenders. 5.5 oz raw.

I mixed together

1/4 cup greek yogurt (Plain),

2 T cheese,

1/4 tsp granulated garlic,

1/4 tsp season salt, and a couple of grindings of pepper. 

Lather it on both sides and cooked on a Pam sprayed cookie sheet at 375 for 40 minutes. Here is what it looked like over salad!

L and Green Serving: 1 lean (chicken plus greek yogurt) 3 greens (salad) and 2+ condiments plus 1 healthy fat (dressing).

Nurses can do it too!

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***“ makes no claim that participating in this program can diagnose, prevent, treat, cure or mitigate these or any health conditions”. But losing weight sure helps or its affiliates make no claim that these results are representative of ALL participants on the Program. Individual results may vary. The average weight loss in 12 weeks is 36-84 lbs for men and 24-60 lbs for women. We always recommend that you consult with a physician first before starting any weight-loss program.

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