Monthly Archives: August 2016

Sauces

Alfredo Sauce Options

Alfredo Sauce

I just love melting cream cheese and flavored Tofutti cream cheeses (non-dairy) to create luscious cream sauces that are on plan.

  • Use 1 tbsp. low fat cream cheese (1 condiment = 1g carb or less per serving)
  • Use 2 tbsp. Tofutti cream cheese for one healthy fat OR I tbsp. = 1 condiment (non-dairy).  These cream cheeses come in different favors, which add more bang for your condiment buck.
  • Walden Farms Alfredo sauce – 1/4 cup is a condiment. Acts to stretch the flavor out a long way. (non-dairy, calorie free)
  • Parmesean cheese – low fat is 2 tbsp. per serving; regular fat is 1 tbsp. per serving

You can mix and match any combination of the above together to get your perfect cream sauce.

alfredo

Salmon with Mock “Fettuccine Alfredo”

Pink Sauce

  • Add your favorite low carb (under 5g per serving) tomato sauce to any combination of the above cream sauce, and 1/2 c. equals a green.

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Tilapia over Shirataki Noodles with Pink Sauce

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy, Lean & Green Meal Recipes, Pizza, Vegetarian

Spaghetti Squash Pizza

Spaghetti Squash Pizza
2 green, one lean, one condiment (the oregano).
Enough room for 1/2 c more vegetables on top!

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This was an absolute hit! You can also use the crust as a soft taco wrap. I like this better than the Cauliflower Pizza crust recipe, just because it’s less messy to make, and just tastes starchier to me.

Ingredients
one spaghetti squash
1/4 c egg beaters
1/4 cup shredded cheese
1/2 tsp dried oregano
Dash of Pepper & salt

Microwave the squash for 5 mins. Wait for it to cool so that you can handle it. Cut it in half lengthwise, then put it face down with one inch of water in a pan. No need to de-seed. Bake at 350 for about an hour, or until the skin starts to brown.

Take out and permit to cool. This can be done on a separate day and put back into the fridge for the next step, done later. Scoop out the seeds, collect the squash strands by scraping with a fork into the bowl. Collect the squash in small batches and vigorously squeeze all of the water out of it.

Mix 1 cup pulp with the egg beaters, cheese, and other ingredients for one pie. Or, as a practice tip, make two smaller mini-pies so that you can easily flip them over. Pat down the mixture into the shape of a pizza crust on a parchment paper on a tray that is covered liberally with Pam. Make it thick enough that you cannot see the parchment under the layer of squash.

Bake at 350 for 15 mins, then flip them. Bake another 10 mins and remove to cool.

Crusts can be frozen and defrost well.

Top with 1/2 cup cheese and remaining toppings. I was lazy above and there aren’t any toppings. We usually eat them too fast to even take a picture!

You can also make the crusts mini-sized! Use them as soft tacos or wraps!

**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.

Dairy, Lean & Green Meal Recipes, Pizza, The World of Cauliflower, Vegetarian

Cauliflower Pizza

Cauliflower Pizza
Inspired by the Pizza Crust #2 on Sandy’s Kitchen Adventures

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Ingredients:

Crust:
1 cup raw Cauliflower processed in food processor, or premade fresh crumbles from the store  (2 Greens)
1/4 cup Eggbeaters from the carton (1/8 Lean)
1/2 cup or 2 oz part skim cheese blend (4/8 Lean)
1/8 tsp garlic powder – optional (1/4 Condiment)
1/8 tsp basil – optional (1/8 Condiment)

Toppings:
1/4 cup + 2 tbsp or 1.5 oz 2% reduced fat Mozzarella cheese (3/8 Lean)
1/2 cup Tomato sauce that is less than 5 g of carbs per serving such as Garlic Paesana or 1/4 cup tomato sauce that is 10g carbs per serving (1 Green)

Directions:

Preheat oven to 350 degrees (I just don’t like cooking at higher temps than that – which is different from the original recipe). Place parchment paper on a cookie sheet and spray lightly with cooking spray.

Take cauliflower and microwave it for 30 sec-1 min. Take a towel and squeeze the water as much as you can out of the cauliflower (another important additional instruction).

Combine grated cauliflower, egg beaters, cheese, garlic powder and basil until mixed completely. Spoon mixture on prepared pan. Use the back of a spoon to thin out mixture (or your hands) and form a circle about the size of a dinner plate without the rim. (Hint: if you make two smaller pizzas, they are easier to flip!)

The thinner the crust the less chance of it being soggy. Bake for 25 minutes. Carefully flip the pizza crust over using a spatula to lift all edges of the crust off the parchment first. Bake an additional 10 to 15 minutes until edges are crisp. Let cool.

You can freeze the crusts individually and save for another day. A whole cauliflower can yield 4-5 large crusts, if you choose to make the whole head of cauliflower.

Make mini-crusts if you are challenged with flipping with a spatula. I am!

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Add tomato sauce and cheese on top. You can broil until cheese is melted, or just let it bake (I like my cheese gooey).

1 Complete Lean and Green Meal, the spices are not even 1 condiment, with no Healthy Fat required.

You can also use the crusts as soft shell tacos or wraps!

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**I created these recipes as a compliment to my comprehensive healthy weight loss & maintenance plan. Please contact me at gininthekitchen@gmail.com if you’re interested in health coaching! I’m happy to give you a free Health Assessment and explore whether my program might be right for you.