Vegetable Quiche

Vegetable Quiche

Ingredients:
1 cup egg beaters (1/2 lean)
1/2 cup low moisture part skim 2 % mozzarella cheese (1/2 lean)
1/2 cup tomato, chopped (1 green)
1/2 cup broccoli, chopped (1 green)
1/2 cup zucchini, chopped (1 green)
2 Light Swiss Laughing Cow Cheese Wedge (1 healthy fat)
1/4 tsp salt (1 condiment)
1/4 tsp pepper (1/2 condiment)
1/4 tsp onion powder (1/2 condiment)
 
Directions:
Preheat oven to 375. Spray a baking dish with Pam cooking spray. Mix ingredients all together in a bowl. Pour mixture into prepared pan. Bake 35 minutes.
 
Servings: 1 complete lean and green meal, 2 condiments and 1 healthy fat

Crock Pot Chicken Taco Soup

Crock Pot Chicken Taco Soup
Ingredients:
2 cups reduced sodium chicken broth (2 condiments)
2 cups water
1 cup rotel diced tomatoes with green chilies (2 greens)
1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)
1/2 teaspoon cumin (1/2 condiment)
1/4 teaspoon chili powder (1/2 condiment)
1 clove garlic, minced (1 condiment)
13-14 oz raw chicken breasts – should yield 9 oz cooked (1 1/2 lean)
2 cups cabbage, chopped  (May need more because of shrinkage) (4 greens)
2 oz Kraft 2% Mexican Cheese to garnish (1/2 lean)
 
Directions:
Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili powder, garlic, cabbage and chicken in a crock pot. Cook on low for 6 to 8 hours or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese.
 
Servings: 2   Each serving  has 1 Lean, 3 Greens and 2.25 Condiments

* If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked

Caesar Chicken Wraps

Caesar Chicken Wraps

Created by Norman Walker’s son
 
Ingredients:
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)
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)
8 to 12 Romaine lettuce leaves
1 1/2 Tbsp Grated Reduced Fat Parmesan Cheese – optional  (1 1/2 Condiments)
 
Directions:
Slice chicken into strips (to cook quicker) and sauté in olive oil until done.
Put all remaining ingredients, except lettuce, with chicken in food processor and pulse about eight times, being careful not to chop too finely.
After processing, weigh out 6 ounces of prepared chicken and fill lettuce leaves. Sprinkle each wrap with 1/2 Tbsp of Parmesan cheese.
Feel free to adjust seasonings to taste.
 
3 Servings with 1 Lean, 2 Condiments, and 1 Healthy Fat per serving
 
*Be sure to weigh your romaine lettuce and subtract from your Green!

Taco Salad

Taco Salad

Ingredients:
7 oz of 99% fat free lean ground turkey – should yield 5.25 oz (3/4 Lean)
2 tsp low sodium taco seasoning mix (3 Condiments)
2 tbsp water
2 cups lettuce, chopped (2 Green)
1/2 cup tomatoes, chopped (1 Green)
1 oz or 1/4 cup 2% reduced fat Mexican Cheese (1/4 Lean)
2 tbsp Hidden Valley Light Ranch Dressing (1 Healthy Fat)

Directions:

Brown ground turkey in a skillet. Drain the fat and return to the pan. Stir in the water and taco seasoning mix. Simmer for about 5 minutes. Serve meat over lettuce and tomatoes. Sprinkle with cheese and add the salad dressing. Enjoy!

1 Complete Lean and Green Meal with 3 Condiments and 1 Healthy Fat

Mexican Beef Egg Burrito

Mexican Beef Egg Burrito
 
Ingredients:
2.5 oz 93% Ground Beef, cooked (1/2 Lean)
1 Light Queso Fresco and Chipotle Laughing Cow Cheese (1/2 Healthy Fat)
1/4 cup Rotel Tomatoes or Diced Tomatoes (1/2 Green)
1/2 tsp Taco Seasoning (.75 Condiments)
1 cup Egg Beaters (1/2 Lean)
1 tbsp Chipotle Salsa (1 Condiment)
 
Directions:
Combine cooked ground beef with, tomatoes, laughing cow cheese and taco seasoning until combined over medium high heat. Set aside.
 
Spray a non-stick skillet with cooking spray over medium high heat. Add egg beaters. When one side is done, flip to cook the other side like an omelet.
 
Place the omelet on a plate. Add ground beef mixture to the center and fold one side over the meat mixture. Then fold the other side over the meat to form a burrito. Top with 1 tbsp of salsa. Delicious!
 
*You could use 1 tbsp regular cream cheese as 1 Healthy Fat or 1 tbsp light cream cheese as 1 Condiment
 
1 Lean, 1/2 of 1 Green (you still need to add 2 1/2 Greens), 1.75 Condiments and 1 /2 Healthy Fat (need 1/2 Healthy Fat more)

Italiano Turkey Burger

Italiano Turkey Burger
Ingredients:
7 oz raw, ground turkey, 85% -94% lean (should yield one 3.75 oz cooked serving) (3/4 lean)
1 oz reduced fat ricotta or 1 oz 2% Reduced Fat Mozzarella Cheese (1/4 Lean)
1/8 tsp garlic powder (1/2 condiment)
1/4 tsp fennel (1/2 condiment)
1 tsp basil (1 condiment)
2 tbsp Walden Farms Marinara Sauce (1 condiment)
Light sprinkle of Parmesan cheese (optional)

Directions:
Place turkey, ricotta, garlic and seasonings into a mixing bowl. Mix until just combined. Form patties. Once all are formed, cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees.

Servings: 1 Lean and 3 Condiments

Almond Maple Chicken

Almond Maple Chicken
Ingredients:
9 oz raw chicken breasts – should yield 6 oz cooked (1 Lean)
2 tbsp Walden Farms pancake syrup (1/2 Condiment)
1/4 teaspoon grated fresh lemon rind (1/2 Condiment)
1/2 teaspoons lemon juice (1/4 Condiment)
1/8 tsp pepper (1/4 Condiment)
10 almonds, chopped (1 Snack)

Directions:
Heat oven to 400 degrees. Place chicken in a shallow baking pan and then sprinkle with pepper. Combine pancake syrup, lemon rind, lemon juice, and almonds in a small bowl. Pour mixture over chicken. Bake for 25 to 30 minutes or until done.

1 serving with 1 Lean, 1.5 Condiments and 1 Snack per serving