FoodiQueen

4 servings each serving provides 3 greens 1/2 fat serving 1 condiment 2 cups spaghetti squash ( use znoodle's instead if you prefer) marinara sauce recipe below 3/4 cup eggplant 2 tsp. olive oil 2 garlic cloves minced 1/4 tsp. salt 1/2 tsp. black pepper 1 cup Rao's 1/2 cup plain Greek non fat yogurt 1 Tablespoons capers 1/4 cup sun dried tomatoes ( rinse oil off them if in oil and chop up) 1/2 tablespoon fresh parmesan cheese Peel the eggplant and chop the eggplant into bite size pieces. Add your minced garlic, olive oil and eggplant to the sauté pan and simmer over medium heat till eggplant is tender. Add the Rao's to the eggplant sauce pan and simmer. Mix the yogurt in. ( it may look weird like it’s curdling  but it will be good; no worries) Add the capers, sun-dried tomatoes, salt and pepper to the marinara sauce and simmer.  Divide the sauce into 4 portions. Place 1/2 cup spaghetti squash on your dish and put your sauce over top. Sprinkle with 1/...

1 serving  Each serving provides  1 leanest  3 greens  2 healthy fats 3 condiments  Make this with chicken instead if you prefer. When doing that it’s 6oz. Cooked chicken breast and omit 1 healthy fat; I would remove the black olives .  1 cup shredded cabbage  1/4 cup chopped tomatoes  1/4 cup chopped cucumbers  5 black olives - sliced 4 tablespoons low fat feta cheese  1/3 avocado ( chop in bite size pieces)  7 oz. cooked shrimp  1/2 Tablespoon fresh chopped cilantro  Greek salad dressing below  Dressing is 4 servings  Each serving provides  1 healthy fat 4 teaspoons =1 serving  1/4 cup lemon juice 1/2 tsp. salt 1/4 tsp. Black pepper  2 tsp. Oregano  1 tsp. Dijon mustard  2 cloves minced garlic  3/4 cup extra virgin olive oil  Combine all ingredients except olive oil. Then whisk in olive oil. Pour into a jar.  Add all the veggies together in a big bowl. Add your cooked sh...

2 servings  Each serving provides  1 lean 2 1/2 condiments  2 3/4  greens  12 oz. raw flank steak  1 cup fresh spinach  1/4 cup sun dried tomatoes ( rinse oil off )  4 tablespoons low fat feta cheese ( if you can’t find then use 2 tablespoons regular feta) 2 teaspoon balsamic vinegar  Salad per serving ( double this recipe for 2 servings)  1 cup fresh spinach  1/4 cup red pepper thinly sliced  1 teaspoon Newman’s Own sesame ginger dressing  Lay your flank steak flat. Put your spinach on top; then the rinsed sun dried tomatoes and the feta. Carefully roll and secure with 4 toothpicks. Cut into 4 even portions. Each serving will get 2 pinwheels. Heat your sauté pan on high and put your pinwheels in to sear on both sides. I like my steak medium rare. So it all depends on how long you sear it depending on how done you want it. When it’s done remove from the heat and let it sit so the juices stay in. While you are letting that...

Serves 4  Each serving provides 1 lean 3 greens 2 condiments 5 cups cooked spaghetti squash 8 oz. low fat ricotta cheese 8 oz. low moisture mozzarella cheese 3 tablespoons egg beaters 3 cups fresh spinach 9 oz. raw shrimp ( chopped up into medium chunks) 1 cup light Bertillo alfredo sauce 1/2 teaspoon pepper 1/2 teaspoon salt Preheat oven at 350. Mix together in a bowl the ricotta cheese and egg beaters; alfredo sauce; salt and pepper and  4 oz. of your mozzarella cheese. Then add to that mix your spaghetti squash, spinach and shrimp. Mix well and add to a 8x8 casserole dish. Top with remaining 4oz. cheese. If you want instead of putting 1/2 your cheese in the casserole mix you can just put it all on top instead of 1/2. Bake uncovered for approximately 30 minutes or till bubbling and slightly brown on top. It may be a little watery when it first comes out of the oven because of the spinach and the squash. You can gently pour some of it out or when it si...

OMG!! This is on plan!!!  German chocolate ice cream served over a warm brownie.  2 servings  Each serving provides  1 fueling  2 condiments  1 healthy fat Ice cream recipe:( 4  servings)  2 packets chocolate pudding  2 cups unsweetened almond milk  Mix together and put in the ice cream maker for approximately 15 minutes. (You can experiment with adding sugar free flavors if you want but make sure you add that to your breakdown) Brownie waffle ( 2 servings)  1 packet brownie  3 tablespoons water 1/4 teaspoons baking powder  Mix all ingredients together and put in a heated waffle maker that had been sprayed with non stick spray. Cook approximately 5 minutes. Cut at a diagonal and serve on 2 plates.   The ice cream should be done by now. Divide the ice cream mix into 4 equal amounts. For this recipe you will be only using 1/2 of 1 serving of ice cream. Put your amount approximately 1/2 cup onto of your waffle. Top with...

This meal should be eaten occasionally because of the higher sodium count 3 servings  Each serving provides 2 1/4 condiments 1 lean 3 greens 10.16 oz. fresh collard greens or 8 cups 1/2 cup chopped scallions Ham Hocks ( I got a package of ham hocks that had 2 in there. The ham hocks are basically for flavor. They tend to be very fatty and when it was all cooked there was not much there.) 15 oz. low sodium Ham cubed 12 oz. low sodium chicken broth 2 tablespoons sugar free pancake syrup 1/2 teaspoon salt 2 tablespoons apple cider vinegar 1/2 teaspoon red pepper flakes 1/2 teaspoon black pepper Put all but the 15 oz. ham in the crock pot and cook on medium for approximately 5 hours. Remove the ham hocks and serve the collard greens and broth into 3 bowls. At this time I divided up my ham cubes into 3 separate portions of 5 oz. each and heated them up. I did it this way so each serving would get the exact amount required. Then add your warmed up ham to each dis...

1 serving  Each serving provides  1 fueling  2 condiments  1 Chocolate shake fueling ( any of the 3 will do; I prefer the dark chocolate ) 1 cup unsweetened almond milk 2-3 drops is red food coloring  1/2 teaspoons vanilla extract  Ice cubes 1 tablespoon ready whip ( optional ) Mix all in a blender and add 1 tablespoon ready whip. If you add the ready whip that will total 3 condiments. 

I serving  Each serving provides  1 fueling  3 condiments  1/2 leaner 1 herb biscuit fueling  1 egg white 1/4 teaspoon baking powder  2 tablespoons water 3 oz. cooked Jennie O turkey sausage or 4 oz. raw 1/4 cup Bertolli Alfredo sauce  Preheat oven to 350. Mix packet herb biscuit fueling with egg white, baking powder and the 2 tablespoons water. Spray 2 compartments in a muffin tin and bake 12 minutes in the oven. You can microwave in your paper tray they provide but not sure the time amount; but I prefer to cook in the oven. While that is baking cook your sausage in a sauté pan and when it’s done add your Bertolli sauce and warm up. When your biscuits are done put them both on your plate and cover sausage gravy over top. 

2 servings  Each serving provides 1 leaner 1 healthy fat 3 greens 3 condiments 1 snack 14 oz. raw chicken cut into strips 2 1/4 cups Znoodles  1/4 cup thinly sliced red pepper 1/2 cup bean sprouts 1 teaspoon olive oil 12 pieces or 1/3 oz. peanuts chopped up Sauce recipe below 1/2 teaspoon ground ginger 2 teaspoons garlic chili sauce 3 Tablespoons low sodium soy sauce 1 Tablespoon rice vinegar 4 Tablespoons PB2 Mix all ingredients together and set aside Put the olive oil in a sauté pan and add your chicken strips. Cook till done then immediately add your zoonoodles, red pepper, and bean sprouts. Pour your sauce over the top and toss for just a minute or two; you don't want your Znoodles to become mush. Divide among 2 dishes and serve with the chopped peanuts and just a few green onions cut on the basis.