Category Archives: Lean & Green Meal Recipes

Take a tour through my recipe treasure trove!

Chicken, Dairy-free, Lean & Green Meal Recipes

Chicken with Bacon Cream Sauce and Leeks over Angel Hair Shirataki

Chicken with Bacon Cream Sauce and Leeks, over Angel Hair Shirataki
Lean & Green, plus one healthy fat.

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I don’t know how I will ever top the flavor profile on this low calorie recipe. This makes me not want to ever waste a meal in a restaurant again!

2 slices turkey bacon
4 oz trimmed and thinned chicken breast
4 tsp Tofutti Herb & Chive non-dairy cream cheese
1 package any Shirataki noodles
1/2 cup sliced leeks

Rinse and dry the shirataki noodles and set aside.

Bake chicken in an oven with just Pam for approx 10 mins at 350 while you cook the rest.

Cook turkey bacon with Pam in a skillet, then cut or crumble into pieces. Set aside on a dish for now.

Use the same skillet to sauté the leeks, about 3 minutes until soft and wilted. Add in tofutti cream cheese to melt it, and then add in half of the crumbled turkey bacon.

Plate the shirataki, sprinkle with the reserved bacon. Put half the leek sauce on top of the shirataki.

Stack the chicken on top. Put the remainder of leek sauce on top and crack pepper on top to taste.

**I would certainly be tempted to increase the cream sauce here – but that would also raise the fat & calories. If you want something creamier, try adding Walden Farms Alfredo sauce. 1/4 a cup is one condiment.

**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-free, Jewish Traditional foods, Kabocha, Side Dishes

Kabocha “Kishke” (faux stuffed derma)

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Low fat Low Carb Kishke (faux stuffed derma)
Yeah, I got that… Nutrition Support approved!

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Every ethnic cuisine has some greasy, unhealthy delicacy that people just go nuts for. This is an amazing plan makeover of the food that was created by one of my clients in response to a joke someone made about making this food plan approved. It CAN be done!

Servings: 8 generous, thick slices

1 tbsp smart balance margarine
4 cups kabocha squash peeled
1 leek (sautéed with Pam)
1/4 cup egg beaters
1/4 tsp baking powder
1 tbsp paprika
1 tsp cumin
1 tsp salt
1/2 tsp pepper
1 tsp to 1 tbsp cayenne pepper (or less – to taste – sprinkle on top)

Cook and mash kabocha squash and mix all ingredients except cayenne. You can use a food processor to smooth it all together as well.

Roll into log in parchment paper and cook at 375 for 35 mins. Cool to room temperature and freeze until it is hard about 3 hrs. Slice into 8 equal slices, sprinkle with cayenne, and bake uncovered for 30 minutes at 400 degrees.

This recipe yields 8 servings, per serving: 1 ½ Green | ¼ Healthy Fat | 3 Condiments (using the full 1 tbsp cayenne – she has a heavy hand!)

**Additional serving suggestions: roll it up inside chicken cutlets to make spirals, stuff it under the skin of chicken breast on the bone, bake the slices and spread a bit of Walden Farms BBQ sauce on top).

An alternative recipe is to add 6 tbsp ground up French’s fried onion to the loaf, which adds 2 healthy fats to the whole loaf (with 8 servings so 1/4 healthy fat per serving). Of course it was delicious! ***The status of French’s Fried Onions was hesitatingly confirmed by Nutrition Support as 3 tbsp = one healthy fat.

***Since I am MUCH lazier than my client, I made the whole recipe and just baked it like a casserole or kugel in the oven at 350 until it was done. I scooped out 1/2 cup servings of it and placed it in the bottom of a bowl, and then added in some plan-approved cholent on a cold winter’s day. Really hit the spot!

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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.

Fish, Lean & Green Meal Recipes

Tilapia in Pink Sauce over Shirataki Noodles

Presenting: Tilapia over tofu shiritaki noodles with pink sauce!

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I pan fried some tilapia fillets in a pan with just Pam, salt and pepper. Just takes a few minutes in the skillet. They were soft and buttery. Set aside.

Prepare shirataki noodles by rinsing thoroughly, and dry them out in a skillet.

Add 2 tbsp Tofutti cream cheese (I used garlic flavor), melt it into the pasta. Then take one serving of 5g carbs or less tomato sauce (I used 1/2 cup Paesana Tomato Basil brand) and stir it into the cream sauce.

Plate noodles, arrange 7 oz cooked tilapia on top. Sprinkle with 2 tbsp low fat Parmesan cheese.

It was fabulous because the fish had just tons of sauce to swim in 🙂 and I dove right in!

Full lean, green, 2 healthy fats (the cream cheese), and one condiment (2 tbsp reduced fat Parmesan cheese = 1 condiment).

**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.

Chicken, Dairy-free, Lean & Green Meal Recipes

Chicken Alfredo

Chicken Alfredo over angel hair Shirataki pasta and mushrooms. Low calorie, dairy free, and delicious!
One full lean & green (NO condiments – and approved by Nutrition Support!)

chik alfredo

Dry and prepare the angel hair pasta in a skillet or microwave.

Bake or grill 6 oz white meat chicken simply with Pam.

Sauté 1 cup mushrooms (they reduce volume by 1/2)

Take 2 tablespoons of Tofutti Cream Cheese (I used Herb & Chive, but it also comes in plain and Garlic & Herb varieties). Melt it into the noodles, toss the chicken and mushrooms in. Salt and pepper to taste.

Look ma, no condiments!

**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.

Chicken, Dairy-free, Lean & Green Meal Recipes

Chicken with Mung Bean Sprouts

Presenting … The overlooked Mung Bean Sprout!
One full lean and green

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Mung bean sprouts have a nice crunchy texture, and are widely available in Asian markets. It’s also super low in carbs!

Featured here is one cup cooked sprouts, with 1/2 c cooked shiitake mushrooms and 6 oz chicken breast (trimmed and thinned simply baked in the oven). I used 2 tbsp Walden Farms Asian dressing, and just a dash of hot pepper sesame oil for fire, and a little less than a tsp of sesame oil for flavor.

They are really tasty! I found my mung bean sprouts in an Asian farmer’s market.

Full lean & green, one healthy fat, one condiment.

**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-free, Fish, Lean & Green Meal Recipes

Salmon with Asian Eggplant, Mushrooms & Scallions

Asian Eggplant with Mushrooms and Scallions.
Topped with a seared piece of 5 oz salmon cooked perfectly rare.
Full lean & green with 1.5 cups of vegetables. One condiment with Walden Farms.

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I’ve learned that you don’t have to use anything more than Pam to cook the diced eggplant in a non-stick skillet for about 15 minutes to get it nice and soft. The same is true for the salmon.

I read somewhere that Asian eggplant is MUCH sweeter than regular eggplant, and that you don’t have to salt it or anything to make it delicious. Sounded good to me! And delicious it was. I chopped the whole eggplant and made a batch for my family. I also sauteed mushrooms and scallions and added it all together. Since they are ALL 1/2 cup per green, you can mix them all together and measure them out cooked as 1.5 cups for your green serving. I just put the rest of the vegetables out on the table for my family. You can opt to store some for later (hint – add some salsa or stewed tomatoes and it can return the next time as as a delicious Mediterranean salad!)

I recommend adding for flavor Walden Farms Asian dressing – 2 Tbsp per serving – zero calories or carbs. Add it to the end of your cooking time so that it doesn’t evaporate. You can also use 1 tbsp soy sauce for a condiment, or 1 tsp Teriyaki sauce (admittedly that one does not go very far! – I’d reserve to drizzle directly over the salmon).

For additional condiments, I recommend adding minced garlic (1 tsp per condiment) and fresh ginger root (2 tsp per condiment) or dried Chinese ginger (1/2 tsp ground per condiment)

**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.

Fish, Lean & Green Meal Recipes, Side Dishes

Salmon Over “Fettuccine” Alfredo

Wow. Just wow. Salmon over delicious, creamy fettuccine Alfredo! Just can’t believe that this is low calorie!
Full lean and green.
1.5 condiments
For extra decadence, double the sauce and go crazy for 3 condiments. You know I do:)

alfredo

2 tbsp Walden Farms Alfredo Sauce
1 tbsp low fat cream cheese
6 oz uncooked salmon
One package Shirataki fettuccine noodles (I like the House Foods brand)

Prepare Shirataki noodles by straining, rinsing well, and dry skillet frying in a skillet. This means you don’t spray any Pam in the pan, just sautee them DRY. At this point, you can lower the flame and put in the cream cheese to melt and stir it in. Then add the alfredo sauce (if you cook it too much it will evaporate as it is mostly comprised of water).

OR you can place the sauce and cream cheese in the microwave for 30 seconds, then whisk to blend in cream cheese.
Mix the sauce into the fettuccine and plate.

Salt and pepper to taste.

Sear 5 oz salmon in nonstick skillet. Just use pam. You need nothing else. Salt and pepper to taste.

Add 1/2 cup any vegetable of your choice. I have broccoli here, but mushrooms are also an excellent choice.

Sprinkle with a little Parmesan cheese (optional).

Don’t have the WF Alfredo sauce? Use a little almond milk or plain water to thin the sauce out a bit instead.

**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.

Chicken, Lean & Green Meal Recipes, Vegetarian

“Chicken” Parmigiana

“Chicken” Parmigiana
One lean & green

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1/2 cup paesana tomato sauce (1 green)
package Shirataki noodles (2 green)
2 Gardein chicken scallopini
one slice low fat cheese melted on top (70 calories)

This was my own Little Italy. You can certainly substitute real chicken for the Gardein, which is vegan. 6 ounces cooked white meat chicken would permit you to have one healthy fat, which can be 5g of fat from cheese. Mangia!

**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.

Beef, Dairy-free, Turkey

Coach Gin’s Sweet n’ Sour Meatballs

In the mood for something different?  Sweet n’ Sour Meatballs!

Per serving: One Lean, One Green, One condiment
This is a recipe to make with any 2 remaining “greens” that you’d like, including cauliflower rice or shirataki noodles! Sweet sauteed peppers are also a great idea to add some color to your dish. Any of those vegetable sides are 1/2 cup per green serving.

meatballs

Want to make a whole batch?

Sweet n’ Sour Meatballs, serves 4

One lean, one green, one condiment per serving

Ingredients:

  • Either Ground turkey, 28 ounces (a little more than 1 1/2 lbs of ground meat) OR
  • 24 ounces 90-94% lean ground beef (1 1/2 lbs. ground beef)
  • One cup of thick canned tomato sauce (with less than 5 g carbs per 1/4 cup serving) OR 2 cups of a thinner sauce like Paesana (with less than 5 g carbs per 1/2 cup serving)
  • 4 tbsp. any walden farms jelly (Apricot, grape OR Cranberry all work well)
  • Pam

Directions:

Take the raw ground meat and roll into balls that are slightly more than one ounce each meatball. I didn’t use any egg here because there was no need. I feel that it just makes it a sticky, gooey mess to bake. I baked them on parchment paper sprayed with Pam at 350 degrees until done in the center, about 10-15 minutes. You get to eat approximately six meatballs with the turkey (and would be entitled to an added healthy fat too!) and five of the beef, as each meatball shrinks down to one ounce. Of course, the size of your meatballs makes all the difference. Make sure to divide your total yield into four servings.

In a separate saucepan, take the Walden Farms Grape Jelly, Cranberry Jelly, OR apricot jelly and stir into your choice of on plan tomato sauce (less than 5g carbs per serving), heating and stirring until the jelly is completely dissolved.

Mix all and plate on top of 2 green servings for a full lean & green, which can be 1 cup cauliflower rice, one package shirataki noodles, sauteed colored peppers, or anything else your heart desires.

This really satisfied my need for a tangy, sweet meatball!

**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.

Chicken, Dairy-free, Lean & Green Meal Recipes

Shawarma Chicken on Cauliflower Couscous

Shawarma Chicken on Cauliflower “Couscous”

NS Approved

I made a whole tray of dark meat boneless chicken for my family, just by sprinkling on a bit of “shawarma spice” which comes in a bottle. I have realized that I do not need to add any added fat to the chicken to make it succulent and juicy. You can simply weigh out a 5 oz portion for yourself.

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Serves 2.  Each serving full lean (5 oz chicken per serving) & green and two condiments.

  • 20 ounces dark meat chicken
  • 2 tsp Shawarma spice
  • 3  cups raw grated cauliflower
  • 1 tsp turmeric

Lay out the raw meat on tin foil sprayed with Pam. Sprinkle generously on top with the 2 tsp. shawarma spice.  Bake at 350 degrees until done in the center, about 35 minutes for a thicker cut of meat (shown here). Chicken is generally ready when it’s sizzling and browned on the outside.

Prepare the cauliflower rice by shredding it raw in your food processor until it’s fine like couscous, and placing it in a pot and letting it steam covered for 5 mins, with a few added tablespoons of water. Or, get a microwave steam in a bag cauliflower rice and make your job super easy by following the directions on the package.

Add the turmeric to make the cauliflower rice yellow and sir.  The whole mixture together can be measured out into two, yielding three 1/2 cup green servings.

(***Variant: You can even add in 1/2 cup chopped colored peppers to the cauliflower rice for more color in place of 1/2 cup of the cauliflower)

I love to prepare this in advance and then microwave it for a last minute dinner.

Don’t know what shawarma spice is? Check it out on Amazon.

**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.