Archive | March 2017

Lean and Green “Pasta” Sauce

2 large cans of no-salt added crushed tomatoes

garlic, onion, basil, oregano seasonings to taste (generally 1-2 tbsp of each)

1/4 cup chicken stock

1 tbsp zero-calorie sweetener

Put it all in the slow cooker for 4 hours on high or up to 8 on low.

TIP: Make extra an freeze it!

Cauliflower Pizza

Our health coach passed this recipe on to us. You can switch the toppings up. Just make sure you are getting the right amounts of lean protein, veggies, and healthy fats.

1 cup Grated Raw Cauliflower or 100 g (2 Greens)
1/4 cup Egg Whites from the carton (1/8 Lean)
1/2 cup or 2 oz 2% Reduced Fat Three Cheese Mexican Blend (4/8 Lean)
1/8 tsp garlic powder – optional (1/4 Condiment)
1/8 tsp basil – optional (1/8 Condiment)

1/4 cup + 2 tbsp or 1.5 oz 2% reduced fat Mozzarella cheese (3/8 Lean)
1/2 cup Italian diced tomatoes or Rotel tomatoes, canned – less than 5 g of carbs per serving or an approved pasta sauce such as 1/4 cup Bella Vita Roasted Garlic Pasta Sauce (1 green)

Measure out 1/2 cup diced tomatoes and puree in blended or chopper. I just pulsed for a few seconds in my little chopper. Set aside. Or you can use an approved pasta sauce such as Bella Vita roasted garlic pasta sauce. It also comes in spicy tomato, tomato basil, and meat flavored.

Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. 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. 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 really brown and crisp. Mine are usually burnt around the edges but it won’t taste burnt. Let cool.
Add tomato sauce and cheese on top. Broil until cheese is melted about 5 to 10 minutes. If you are making several cauliflower pizza crusts like I usually do, you can put the cooled crusts in gallon size Ziploc bags. I usually can fit 4 to 5 pizza crusts in a Ziploc bag. No need to wrap each one in foil. They won’t stick to each other. When ready to eat, take it out of the freezer as you would a normal store bought frozen pizza. Top with sauce and toppings. Bake for about 10 minutes at 425 degrees or until cheese has completely melted. I can usually get 4 to 5 pizzas from one head of cauliflower! Enjoy!



Tortillas: (two servings – two large or 4 medium sized tortillas)
1 cup grated cauliflower
1/4 cup egg beaters
½ cup 2% reduced-fat shredded cheese
1/8 tsp Southwest Chipotle Mrs. Dash (optional)
Bake at 400°F for 20 minutes per side, until golden (but still soft and flexible)

°Bake or grill your favorite lean protein (chicken, beef, or fish/seafood)

°2 Cans crushed tomatoes
°1-2 bell peppers, chopped roughly (optional)
°1/2 tsp salt
°1 tsp garlic powder or 1 clove of garlic
°1 tsp onion powder or 3 tbsp diced onion
°Blend in the food processor until smooth

°Put 1/2 cup of sauce in the bottom of an oven safe baking dish.
°Fill shell with meat, roll, and place in the pan.
°Cover with 1/2 c. more sauce and sprinkle with low fat or fat-free Mexican or cheddar cheese.
Bake at 400°F for 10-15 minutes or until cheese is starting to brown.



Green Beans

This makes wonderful green beans to add to a healthy meal:

Sauté 10 unsalted almonds, sliced, in 1 tsp. of trans fat-free margarine.

At the end, add 1 clove of garlic, minced. Sauté until you smell the garlic.

Add 1 cup of green beans per person. Sprinkle with 1 tsp. of salt. Add 1 tsp. trans fat-free margarine. Add 1 c. fat-free or low-fat chicken stock. Cook until beans are done and stock has reduced to a thicker sauce.