FoodiQueen

The boys are gone tonight and it’s me alone with my pizza and a chick flick.  Pizza crust  1 cup cauliflower rice  1/4 cup egg substitute  1/2 cup reduced fat 3 cheese blend  1/2 lean  2 greens  Topping 1/4 cup Classico white sauce = 3 condiments  2 oz. chicken  1/4 cup 2 % mozzarella  1/4 cup fresh zucchini slices thin 1/4 cup orange bell pepper  I sprinkled some red pepper flakes on top  Total  1 lean  3 greens  3 condiments

( 1 serving) each serving provides 1 leanest 3 greens 3 condiments 1/2 snack 1/2 healthy fat put 1 teaspoon oil olive in pan and sear your 7 oz. scallops. remove form pan after they are done and add 1/4 cup sliced mushrooms and 1 cup spaghetti squash. Sautee just for a few minutes then add your peanut sauce and add your fresh 1/4 cup tomatoes; ( I would have rather added  1/4 cup thinly sliced red pepper instead of the tomatoes but I was out.)   Add scallops back in and immediately serve. top with fresh cilantro. This dish cooks very quick. peanut sauce 3 tablespoons Newman's own sesame ginger salad dressing 1 tablespoon pb2 

  (1 serving) each serving equals 1 lean 3 greens 3 condiments     I grilled a 6 oz. flank steak so when its cooked to perfection it weights out to 5 oz. (1 lean) I let it rest for 5 minutes after its grilled then slice thinly in a bowl 1 mixed 2 cups romaine lettuce and 1/2 cup fresh tomatoes. to that I mixed in my 2 teaspoons Bolthouse balsamic dressing. ( 2 condiments) put the lettuce mixture on your plate top with your luscious steak  and top with 2 tablespoons fresh blue cheese crumbles.(1 condiment )    

1egg salad sandwich = 1/2 protein                                        1 healthy fat                                        2 greens                                        2 condiments                                          1 snack  Egg salad  1 egg= 1/3 protein  1 tablespoon low fat mayo with olive oil = 1 healthy fat ( if you want to use a different mayo look on the condiments list. 1 teaspoon relish = 1 snack I made the egg salad and put it between 2 cauliflower thins I made. Recipe below  Cauliflower thins recipe  Makes 4 servings each serving  2 cond...

Makes 4 servings This  picture is 1 serving. All depends on the size of your mini patties to know how many you will get. Between 10-12  per serving. I used a tablespoon per mini patty.  Breakdown per serving  with the Raos 2 condiments 3 greens   4 cups cauliflower rice ( 4 greens)  2 eggs or 1/2 cup egg substitute ( 2/3 lean) 1/2 cup fresh grated Parmesan cheese( 4 healthy fats) 2 tsp. Almond flour ( 1 condiment) 1/4 tsp black pepper (1 condiment) 1/4 tsp garlic powder ( 1 condiment)  1 tablespoon traders joes seasoning or just sesame seeds.  1/4 cup Raos marinara = 1 green Mix all ingredients together and use tablespoon to put on Pam sprayed parchment paper lined cookie sheets. Flatten slightly.  1 serving equals about 1 cup. Divide that out into about 10-12 mini patties.  Bake at 350 for about 15 minutes or until done the way you want them.  If you make ahead of time or...

   1 strawberry shake fueling  5.3 oz low fat plain Greek yogurt  Just empty the strawberry shake packet into a bowl and add the yogurt mix the 2 together and enjoy.  I added 1 teaspoon sugar free raspberry syrup on top  ... 1 serving  1/2 leaner protein  1 fueling  1/2 condiment 

         ( 2 servings)                                                                  per serving 2/3 lean 3 greens 3 condiments   1/4 cup onions , chopped 2 cups spaghetti squash 1 cup zucchini spirals 4 eggs or 1 cup Egg substitute 1/2 teaspoon salt   preheat oven to 350 prepare your spaghetti squash ahead of time. mix the spaghetti squash, zucchini spirals, onion, salt and egg in a bowl and add to a baking dish that has been lightly sprayed with nonstick. Pat the casserole down and bake for about 40 minutes or till crispy around the edges and the center is cooked.  ...

Mock chocolate cheesecake        1 brownie fueling        5.3 oz  low fat plain Greek yogurt    Just empty the brownie packet into a bowl and add the yogurt mix the 2 together and enjoy.    1 serving  1/2 leaner protein  1 fueling

                                                                   ( 4 servings)   Each serving provides 1 leanest 2 healthy fats 1 1/2 greens 2 condiments   40 oz. scallops ( raw; when they are cooked they should be exactly 7 oz. per serving) 3 tablespoons butter 1 cup green onion 2 cloves garlic 1 cup roasted red pepper ( chopped) 1 cup roasted red pepper ( pureed) 6 tablespoons half and half 1/2 cup reduced fat parmesan cheese 1/4 tsp. salt 1/4 tsp. pepper 2 tablespoons fresh chopped parsley   Add 1 tablespoon butter to a pan add the chopped garlic. green onions, chopped and pureed red peppers.  Saute' the onions and garlic then add the other items. ...

1 serving  Each serving provides  1 fueling  Here is my hack for the day. I replaced the water for this cascade water.  I also added ice. Be careful when blending because it’s fizzy.

My name is Lindsey and I am a Dietetic Technician with Nutrition Support. I would be happy to review your recipe.     (Makes 4 servings)   Each serving provides: 1 lean 3 condiments   2 pounds pork chops 1 tablespoon + 1 teaspoon Dijon mustard ¼ teaspoon salt ¼ teaspoon pepper ¼ teaspoon garlic powder ¼ teaspoon thyme ¼ teaspoon onion powder ¼ teaspoon oregano ¼ teaspoon basil ½ cup reduced-fat parmesan cheese combine mustard, garlic powder, pepper, salt, onion powder, thyme, oregano and basil. add that mix to a zip lock bag and add your pork chops to marinade overnight. sprinkle the parmesan cheese on top and bottom of each pork chop and place in a roasting pan with a rack to caught the grease. Bake @ 400 for 15-20 or till there is no more pink in your pork chops. I added a teaspoon of the drippings to a pan and added 1 1/2 cups zucchini spirals ( 3 greens) and cook very lightly. They cook very fast. this ...

My name is Lindsey and I am a Dietetic Technician with Nutrition Support.   I would be happy to review your recipe today.   (Makes 12 servings) Serving size is either 1 slice or one muffin   Each serving provides: ½ green 1 healthy fat 3 condiments   3 cups cauliflower rice 6 eggs 1 ¼ cups almond flour 1 tablespoon baking powder ¼ teaspoon salt 6 tablespoons butter 2 cloves garlic 1 tablespoon thyme 1 tablespoon parsley Preheat oven to 350. and line 9x5 loaf pan with parchment paper. I lightly sprayed the parchment paper with nonstick spray. In a bowl microwave cauliflower for 3-4 minutes or till soft. Let cool. when its cooled transfer to a tea towel and wring out all the water. In a mixing bowl, beat egg whites till stiff peaks form. set aside. In a medium bowl, whisk together almond flour, baking powder, salt, egg yolks, melted butter, garlic and 1/4 of your whipped egg whites. Stir till...

    2 servings  mix all these ingredients together into your pan.  1tablespoon soy sauce - 1 condiment 1 beef bouillon cube with 3/4 cup water = 1 condiment 2 teaspoon almond flour 2 condiments 1 teaspoon red pepper flakes= 1 condiment     Heat up and add your 3/4 lb. thinly sliced raw flank steak = 2 lean cook till its lightly cooked and add your 3 cups raw broccoli = 6 greens cook to desired doneness of your broccoli      Add 1 teaspoon sesame seeds = 1 condiment divide into 2 servings   each serving 1 lean 3 greens 2 1/2 condiments                        

Peanut dipping sauce 3 teaspoons Newman’s own sesame ginger dressing =3 condiments 1 tablespoon pb2= 1/2 snack  I love my metal skewers. I also weight my chicken to 7.5 oz. raw chicken because once it’s cooked it will be at 6 oz.  I weight out the peppers with the vegetarian conversion chart.  Each 1/2 cup= 2.63  7.8 total for all 3 greens 1 serving  Each serving  6 oz. lean  3 greens 1/2 snack  3 condiments 

Dijon marinade 1 garlic clove minced = 1 condiment  2 teaspoons Dijon mustard = 2 condiments 4 teaspoons olive oil = 4 healthy fats 2 teaspoons lemon juice = 1 condiment  2 - 7.5 oz raw chicken breast = 2 lean ( remember raw weight is always heavier then cooked weight. I always reweight after I cook to double check.) Marinate chicken in the sauce for a few hours then grill or bake.     1  1/2 cups spaghetti squash ( I sprinkled a little salt and pepper. And added 1 teaspoon Dijon mustard)  2 servings  Each serving  1 Lean 3 condiments  2 healthy fats 3 greens

Makes 4 servings each serving 2 condiments 2 greens 1/6 lean  4 cups of cauliflower crumbles or rice ( 8 greens) 2 large eggs (2/3 lean) 1/2 cup fresh grated reduced fat parmesan cheese (3 condiments) 2 tsp. almond flour ( 1 condiment) 1/4 tsp. salt ( 1 condiment) 1/2 tsp. black pepper (1 condiment) 1 tsp. sesame seeds or Trader joes anything but bagel seasoning( 2 condiments)    Microwave your cauliflower rice for about 2 minutes then put in a tea towel and squeeze out as much water as possible.  mix all ingredients together and drop on sprayed parchment paper on a cookie sheet. form patties 4" round. bake at 400 for about 20-25 minutes or till golden brown. This egg ring works great when forming your patties on your baking sheet. I toast mine in the toaster if I reheat for later. Perfect when using as a hamburger bun. 4 oz. lean ground beef = 3/4 lean  1/2 tablespoon sugar free ketchup = 1/2 cond...

I doubled this recipe to make 8 servings          (slightly adapted from Kalyn’s kitchen)  (Recipe below is 4 servings)   each serving provides 1/4 lean 2 greens 3 condiments   4 cups cauliflower florets (14.08 oz.)  3 oz. reduced fat cream cheese 1/2 cup sour cream 1/4 cup green onions 1/4 cup reduced fat parmesan cheese 6 slices turkey bacon 1 cup reduced fat cheddar   preheat oven to 350. spray casserole dish with non stick spray. cut out stem and core from cauliflower and cut into some small pieces but some bigger ones.  Cook in large pot of boiling water till cauliflower is tender but not overly soft. drain well and mash with potato masher leaving some chunks. cook bacon and chop into bits. Slice onions, cube the cream cheese, sour cream and parmesan cheese and add all together and add in the cooked cauliflower. Put in casserole dish and top with remaining cheddar cheese. Bake 20-3...

2 servings  Each serving  1 fueling  1/4 lean 1 condiment  2 mashed potatoes packets ( either flavor works) 1/4 cup almond milk 1/4 cup reduced fat shredded cheddar cheese 1/4 cup egg substitute  1 slice turkey bacon chopped and cooked 2 tablespoon fresh basil ( you can use 1/4 cup scallions but I had fresh basil)  Spray waffle maker with nonstick spray. Cook 5-7 minutes  1 tablespoon plain low fat Greek yogurt 

Hi There,    My name is Lindsey and I am a Dietetic Technician with Nutrition Support with OPTA VIA®. I would be happy to review your recipe.      Makes 9 servings  Each serving provides: 3 green  1 healthy fat  3 condiments    ¼ cup oil  4 tablespoons onion 2 cloves garlic  1 teaspoon salt  1 tablespoon thyme  1 tablespoon rosemary 1 tablespoon oregano 1 tablespoon parsley 2 tablespoons sweetener 56 ounces diced tomatoes Directions Place oil in pan. Heat over medium heat. Add onion and garlic. If using minced dried onion, add about ? cup water to rehydrate. Cook for approx 2 min. until browned. Add remaining ingredients and cook for about 7 min until the sauce is slightly darkened in color. Each serving = 3/4 cup This next picture is how I blended one  serving for those picky eaters that don’t like chunks ( like my kiddos)    Make sure ...

http://www.sandyskitchenadventures.com/2011/03/cody-jos-kinda-cadbury-creme-eggs.html?m=1 Check out Sandy’s other great recipes. Click on above link.  Note: you can use Medifast or Optavia. I personally prefer the Optavia and used that.

         1 serving  1 leanest   2 healthy fat 3 greens 7 oz cooked shrimp = leanest 1 cup chopped cucumbers = 2 greens  1/2 cup chopped fresh tomatoes = 1 green 1/3 avocado (1 1/2oz) = 1 healthy fat 3 Tablespoon cilantro dressing = 1 healthy fat

5 oz steak = lean protein  9.5 oz asparagus ( hard to figure 1 1/2 when it’s in whole pieces; use vegetable converter for this) = 3 greens The technique I do to cook my asparagus is from my mother in law. I cut off about 3 inches off the ends then steam it. I sprinkled garlic salt on it. 1 serving  1 lean protein  3 greens 

“Don’t knock it till you try it” This has always been my favorite way to eat cottage cheese and to know I could have it on plan and not change a thing was exciting to me.  3/4 cup 2 % cottage cheese = 1/2 leanest ( meatless option) 1/4 teaspoon Worcestershire = 1/2 condiment  Great protein pick me up mid day.  Remember to calculate from your remaining lean and green meal. 

   This recipe make 4 servings so I put them in 4 ramekins instead of 1 pie so as to be exact. This is in honor of my sons math teacher who has pi’ day every year.  4 servings 2 apple cinnamon oatmeal 2 fudge pudding 7 oz. water 4 tablespoons low fat whipped cream 5 teaspoons sugar free salted Caramel  flavoring 1/2 teaspoon baking powder 1 packet sweetener preheat oven to 350. mix the oatmeal baking powder and sweetener together. add to that 2 1/2 oz of the water to make like a dough. Spray your 4 mini ramekins or mini pie tin with non stick spray. press your dough into each ramekin on the bottom and up the sides. bake for approx. 13 minutes till crust is firm but not moist or burnt. while that is baking start on your filling. mix the pudding, Carmel flavoring and remaining 4 1/2 oz of water. mix good and put on top of cooled shells. chill for 30 minutes top with one dollop of whipped cream. each serving = 1 fueling   ...

Ok I have been trying to perfect the muffins, soft baked,etc. This recipe you can make different varieties. I have a prep day and make a bunch then freeze so you have have them quick and easy. Here is some of my varieties that I’ve tried. The recipe has cinnamon swirl and golden pancake but substitute those for these. Doing this recipe the muffins will be fluffy and not dense. I cook at 350 in my donut pan for about 15 minutes then broil tops if needed about 2 minutes. Note: you can leave the nuts off and that will omit snack Here is the breakdown of your recipe: Makes 2 serving Per serving 1 Fuelings ½ Healthy fat ½ Optional snack ~ 1 Condiments 1  Cinnamon Cream Cheese Swirl packet 1 Golden Pancake packet ¼ Teaspoon baking powder 3 Tablespoon liquid egg substitute ¼ Cup unsweetened almond milk 1 Teaspoon vegetable oil 1 Tablespoon chopped nuts DIFFERENT VARIETIES TO MAKE Brownie and chocolate chip pancake Cinnamon swirl and spiced pancake Cinnamon swirl and gi...

So I used these recipe to make the mini shells then added my corned beef and cabbage.