Category Archives: Lean & Green Meal Recipes

Take a tour through my recipe treasure trove!

Chicken, Dairy-free, Lean & Green Meal Recipes

Coach Gin’s General Tso’s Chicken

Coach Gin’s General Tso’s Chicken
Makes one serving
Full lean & green, 2 condiments, 1 healthy fat.

tsos

7 ounces trimmed and thinned chicken breast
3 tbsp french fried onions (such as French’s or a gluten free version if you prefer)
1/2 cup cooked broccoli
1 cup cooked plain cauliflower rice
3 tbsp Walden Farms Honey Barbecue Sauce
1 tbsp Walden Farms Asian Dressing & Marinade

Preheat oven to 350 degrees.

Cut chicken into bite sized pieces.

Crush the fried onions in a sandwich bag until they are super fine. Take the chicken pieces and toss them in the bag to coat. It won’t completely coat each piece but that’s ok. Just get some to stick on each piece (and don’t waste any on the bag!)

Spray a silver foil surface with nonstick spray. Lie the chicken pieces flat and bake at 350 for 8-10 minutes until juicy and done. Toss in the Walden Farms sauce and broccoli.

Take raw cauliflower rice and prepare in separate pot. Just add a few tablespoons water, put a cover on, and let it steam for 5 minutes until done. Or use one of the steam in the bag microwaveable rice products. Add salt to taste.

Plate as shown 🙂
Entire family approved!

For a saucier version, you could add more Walden Farms, but that would count towards your condiments (each 2 tbsp serving = one condiment because it’s 1 g of carbs or less).

Add sesame seeds to chicken (1 tbsp. = one healthy fat) instead of the French Fried Onions to make it Sesame Chicken.

**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

Honey Mustard & Crunchy Onion Chicken Salad

Full lean & green with one healthy fat and one condiment.

6 oz. warm chicken breast over salad (one cup lettuce, 1 cup other low carb plan-approved greens), sprinkled with 3 tbsp french fried onions, over 1 tbsp Walden Farms honey mustard mayonnaise.
The fried onions do a great job of permanently replacing salad croutons for me.

I am gluten free, so I have found a kosher gluten free version of french fried onions at Whole Foods during Thanksgiving Time. Aldi’s also has a version (without kosher certification).

chicken lean

**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, Kabocha, Side Dishes, Vegetarian

Coach Gin’s Kabocha “French Fries”

Coach Gin’s Kabocha Squash “French Fries”
1/2 cup per serving is a green

kobacha

Did you know that the Kabocha squash has less than half the carbs of a butternut squash? I created this original recipe to replace the sweet potato fries that I love so much. This hits the spot!

Take a kabocha squash and microwave it 5 mins while so that it’s nice and soft. Cut wedges and cut skin off (the skin is edible and delicious but won’t taste like french fries). Place wedges in a bag and spray with Pam.

Take French’s Fried Onions – or a gluten free equivalent – and crush them thoroughly in a second bag. Throw the fried onions in the big bag and shake well to coat. Use 1 tbsp fried onion per 4 thin wedges. Bake until soft and golden (approx 30-40 mins). I used 6 tbsp French’s fried onions per one small Kabocha.

Mmmmmmm

The Fried Onions count as a healthy fat. 3 tbsp = one healthy fat or 3 condiments. As per Nutrition Support, they are reluctant to call something with “fried” in the name “healthy,” BUT it does satisfy the criteria on plan as a healthy fat because it’s 5g fat and less than 5g carbs.

You can easily make a whole tray:

tray kobacha

And what is a kabocha squash? It’s this beauty – which is Japanese in origin:

kobacha pic

**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

Coach Gin’s Peanut Chicken

Coach Gin’s Chicken Peanut Noodles
Serves 2
Each serving: 1 lean, 3 green, 2 condiments and one healthy fat.

peanut noodles

14 oz raw thinned and trimmed chicken breasts
2 tsp sesame oil (or sesame oil with infused chili peppers for heat) (1 healthy fat per serving)
1 tbsp Walden Farms Asian calorie free dressing (.25 condiment per serving) or substitute 1.5 tsp low sodium soy sauce
3 tbsp Walden Farms peanut spread (.75 condiment per serving)
1/2 tsp minced garlic (.5 condiment per serving)
1/2 tsp Chinese ginger powder (.5 condiment per serving)
3 cups variation of any “green.” I used a combination of scallions, mushrooms & zucchini for the stir fry. (When I made this with just the stir fry – I thought the ratio of peanut to soy sauce was better 2 tbsp WF peanut to 2 tbsp WF Asian – but it’s always up to your taste buds!)

1. Put oil in pan and heat it up. Add the garlic and ginger powder, wait 15 seconds.
2. Put in zucchini to cook up 4-5 mins.
3. Add chicken to cook, stirring frequently to ensure cooked all the way through. Add mushrooms when chicken is nearly done.
4. Add in the Walden Farms dressings. They are mostly water so you don’t want them to cook for more than a few minutes – just until they are a nice thick consistency.
5. If using the Shirataki noodles, make them in a separate pan and make sure that they are thoroughly dried before adding to your dish — or else everything will get too watery and lose flavor.

These are the ingredients if you’re unfamiliar with them:

asian

shirataki cellophane

And guess what? You can omit the noodles and the sauce goes a long long way:

asian no noodles

**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.