Garlic Cheese Parmesan Clover rolls

*Adapted from BeautyandtheFoodie

*Adapted from BeautyandtheFoodie





[8 Servings of 1 roll per serving: 1/4 Lean, 1/4 Green, 1-1/4 Condiment, 1 Fat]
Ingredients:
12 Tablespoon blanched almond flour (8 Fat)
1 ½ tsp baking powder (3 Condiment)
5 oz shredded Mozzarella cheese (1 Lean)
4 Tablespoon light cream cheese (4 Condiment)
1/2 cup mashed cauliflower (1 Green)
1/2 cup scallions (1 Green) *optional
2 eggs (2/3 Lean)
4 Tablespoon reduced fat Parmesan cheese (2 Condiment)
1 teaspoon garlic, minced (1 Condiment)
2 ounces reduced fat shredded cheese (1/3 Lean) *optional topping



Directions:
~Grease or spray with non-stick oil spray a muffin pan and preheat oven to 350 F. (I prefer using a silicone muffin liner.)
~In a mixing bowl combine the almond flour and the baking powder, mix well. Set aside.
~Melt the shredded Mozzarella and the cream cheese on the stove top (or in the microwave for 1 minute) until melted.
~Once the cheese has melted, add flour mix, cauliflower, scallions and eggs. Mix together.
~Grease hands and knead dough to form a sticky ball. Place the dough ball on a large sheet of baking paper or a silicone mat.
~Slice the dough ball into fourths. Then slice each quarter into 6 small pieces.
~Roll the small pieces into balls, and lightly roll the balls in a bowl of the Parmesan cheese to lightly coat them with Parmesan (this helps them be able to pull apart easily).
~Add 3 of the dough balls to each muffin cup in the muffin pan (this makes the 3 leaf clover).
~Sprinkle the optional cheese over top of each roll, evenly.
~Bake at 350 F for 20 minutes or until golden brown. Remove from oven and allow to cool slightly before serving.

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If you would like to take a quick Wellness Evaluation to see how you are doing: Click Here!

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(Average weightloss on an Optimal 5&1 plan, with the support of a coach, is 20 lbs)



Optimal Stuffed Mushrooms

6.25 ounces Baby Bella mushrooms (5 Greens)
3 oz low-fat mozzarella cheese (1/2 Lean)
1/2 ounce fresh spinach (1/2 Green)
1/4 cup Hearts of Palm (1/2 Green)
1 teaspoon minced garlic (1 Condiment)
1 tablespoon reduced sodium Bacon pieces, not bits (1 Condiment)
1/4 teaspoon Sea Salt  (1 Condiment)
Pinch ground pepper
4 wedges light Laughing Cow Cheese (2 Fat)
3 oz low-fat mozzarella cheese (1/2 Lean) *for topping
2 Tablespoon Reduced fat Parmesan (1 Condiment)

~Preheat oven to 350° F.
~Heat large skillet over medium-high heat with a few sprays of Pam
~Add chopped mushroom stems, heart of palm and spinach; cook, stirring frequently, until tender
~Add garlic and season with salt and pepper (if desired); cook, stirring frequently, for 1 minute
~Add cheese; mix well. Evenly fill mushrooms with cheese mixture
~Place mushrooms on a parchment paper lined large baking sheet. Evenly top with mozzarella and Parmesan cheese.
~Bake for 20 to 25 minutes, or until bubbly.
*Divide into 4 equal portions and remember to add 3/4 Lean & 1-1/2 Green to your meal
*For 2 serving option, divide in half, remembering to add 1/2 Lean to your meal or during day

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(Average weightloss with support of a Health Coach is 20 lbs)

Mustard-Dill Salmon and Asparagus

[2 servings: 1 Leanest, 3 Green, 3 Condiment]

~Prepare 2 squares of heavy duty foil to hold a serving each. Place 7 ounces asparagus (6 oz Green beans could be used instead) topped with 10 ounces Salmon fillets on each square of foil.(20 oz Salmon +14 oz Asparagus (OR 12 oz Green Beans): IN TOTAL)
~In a small bowl combine: 1 Tablespoon Lemon/Lime zest (1 Condiment), sprigs of dill weed, pinch salt and pepper (1/2 Condiment) and 1/2 teaspoon ground coriander (1/2 Condiment), 2 Tablespoon Mustard (2 Condiment) 2 ounces Chobani lowfat  (2 plain yogurt Condiment)
~Spread sauce over Salmon fillets evenly. Close up to form a packet.
~Place foil packet inside a large Zip-lock Freezer bags. 
~LABEL with Recipe Name, Servings Per Recipe Condiments, Lean, Green & Fat amounts. FREEZE until needed.
~TO BAKE: Bake at 425° F for approximately 12-15 minutes
~TO GRILL: Set Foil packet on grill over high heat, turning once,  minutes 12-14 minutes (Add one more fat to your day)

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Faux-tato O'Brien Skillet

[3 Servings: 1 Lean, 3 Green, 1-2 Condiment, *1 Fat if added)]
Ingredients:
1 cup cauliflower, chopped (2 Green)
1 teaspoons minced Garlic
Pinch pepper
1/4 tsp salt
1 cup asst Peppers (2 Green)
1 cup Scallions, chopped (2 Green)*reserve 1/4 cup for garnish
1 cup diced Tomatoes with green chilies (2 Green)
-------
3 cups Eggbeaters (1-1/2 Leanest)
4 oz low-fat cheese (2/3 Leaner
2-1/2 oz Turkey Bacon (1/2 Lean)
4 oz Fage Total 0% Yogurt (1/3 Leaner)
1/2 cup mushrooms, sliced  (1 Green)*you can omit and add 1/2 cup more cauliflower if desired

~In a large non-stick skillet, cook Turkey Bacon or Sausage on medium heat, remove and crumble, then set aside
~In same skillet begin with the cauliflower, garlic, seasoning and 1-2 Tbls water to start cooking the cauliflower. *No added water needed if using frozen cauliflower.
~Stir in the peppers, scallions, and tomatoes and cover with a lid to let steam. Check to insure it is not sticking. Add a Tbls butter or light margarine if needed (1-2 Fat) and continue to cook for 15 minutes
~In a mixing bowl, whisk together Eggbeaters, Yogurt, cheese
~Pour over veggies in skillet and cover with lid
~Cook, stirring occasionally until egg mixture is cooked through. Add crumbled bacon or sausage and sliced Mushrooms just before eggs are completely cooked(*So the mushrooms are still slightly solid, not mushy and slimy)
~Divide into 3 equal portions and garnish with sour cream and remaining chopped scallions.
(*If you only need 1 serving, you can prep your veggies ahead of time by doing the steps before the egg mixture is added. Let cool completely then divide into 3 portions. Place each portion in an airtight container, label and freeze until needed. Then divide the egg mixture ingredients in 3 portions and freeze them in Tupperware, label and freeze. I put one veggie container and one egg mixture container together in a large ziplock so I know it is a complete meal. Also, to keep from losing all the small containers in the bottom of me deep freezer.)

 *This can be made Vegetarian (Ovo-Lacto) by omitting the Turkey Bacon Or Sausage and substitute other equal amount meatless option, like sausage crumbles

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If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Spaghetti Squash Chicken Alfredo

Yield 2 Servings *Adapted from Optavia Lean&Green

Ingredients
9 oz Spaghetti Squash (5 Green) *or 15 oz Zucchini noodles
1/8 teaspoon Sea salt (1/2 Condiment)
1/4 teaspoon Coarse Ground Black Pepper (1/2 Condiment)
2 teaspoon olive oil (2 Fat)
12 oz raw Skinless boneless chicken breast (1-1/3 Leaner)
1 teaspoon garlic, minced (1 Condiment)
1/2 cup diced scallions (1 Green)
1 cup 1% Cottage cheese (2/3 Leanest)
4 Tablespoon Reduced Fat Parmesan (2 Condiment *Double the count if regular  parm used)

Directions
Cut squash in half and scoop out seeds. (For Zucchini noodles, skip steps 1-4 and spiralize zucchini)
Drizzle each half with olive oil.
Sprinkle squash with salt and black pepper then place flesh-side down on a parchment paper lined baking sheet.
Bake at 400° F. 40-,50 minutes until tender.
Cook chicken in a non-stick skillet spritzed with cooking spray along with minced garlic.
In a personal blender combine 1% Cottage cheese, reduced fat cheese salt & pepper and blend until creamy


Idea: Use Spiraled Zucchini instead of
Spaghetti Squash

~Add sauce to skillet of cooked chicken and simmer 2 minutes. Add scallions and remove from heat.
~Scoop spaghetti squash out of the skin and divide equally between two plates.
~Divide chicken Alfredo evenly and spoon over spaghetti squash servings.

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If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Sweet & Sour Stuffed Cabbage soup

Soup Season Recipe 6: Sweet & Sour Stuffed Cabbage Soup
[4 Servings: 1 Lean, 3 Green,  2-1/2 Condiments, 1/4 fat]

MEAT Mixture:
15 oz ground lean turkey sausage (yields amount 9-3/4 oz cooked: approx 1-2/3 lean)
18 ounces extra lean ground turkey (2 lean)
1/2 cup scallions, diced (1 Green)
2 tsp garlic, minced (2 Condiments)
1 egg (1/3 lean)
2 tsp Coconut Amino Sauce or Balsamic Vinegar (2 Condiment)*This is an alternative to Soy Sauce which to you could substitute if desired
1/2 tsp black pepper (1 Condiment)
1/4 tsp salt (1 Condiments​)
----------------------
2 cup cauliflower, chopped (4 green)
2 cups cabbage, chopped (4 Green)
1/4 cup parsley, chopped (1 Condiment)
1-1/2 cup tomatoes, pureed (3 Green)
2 Tablespoon SF Brown sugar Cinnamon Syrup (1 Condiment)
2 Tablespoon Light balsamic vinaigrette (1 Fat)
2 cups Beef Broth (<1g carb=2 Condiment)
2-3 cup water

Directions:

~In a large bowl combine the meat, seasoning and egg together then brown in a large Dutch Oven (I use a Pampered Chef Dutch oven).
~Stir in the remaining ingredients.
~Bring to a boil then reduce to simmer for  30-40 minutes.
~Divide into 4 equal portions.
~Freeze remaining servings in airtight container. I use a 2 cup Tupperware for each separate servings for easy use later. Just remove when needed, thaw and microwave or reheat in oven.

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To see how you are doing in your overall health, take a quick survey by clicking this link:  Wellness Evaluation

If you would like information about the Amazing Health Journey or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Homemade Marinara

[4 Serving: 1 Green, 1/2 Condiments]

1-1/4 cups Petite Diced Tomatoes (2-1/2 Green)

1/4 cup diced roasted green bell pepper (1/2 Green)

1 can mushrooms (4 ounce can=1 Green)

1 teaspoon minced Garlic (1 condiment)

1/2 teaspoon Italian Seasoning (1 condiment)

Pinch of salt and pepper

Puree all ingredients in a personal blender. In a small sauce pan simmer sauce on low for approximately 10-15 minutes to cook down. (This step could be skipped but your sauce may be more liquid)    

*Use over Spiraled Zucchini or Spaghetti Squash or for a dip. Enjoy with your choice of Lean Protein like Turkey Meatballs!
**For a Vegetarian option you can substitute  12 Veggie Patch® Meatless Meatballs  • 15 Trader Joe’s® Meatless Meatballs  • 12 Morningstar Farms® Veggie Meatballs. (Contains Soy)  

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#opt4lifewithjenn

If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Turkey Meatballs and Marinara over Zoodles

[4 Servings: 1 Lean, 1/4 Green, Condiment

Ingredients:

24 ounce Ground Extra Lean Turkey (3 Leanest)

6 ounce Turkey Sausage (2/3 Lean)

4 egg whites, whisked (1/3 Leaner)

1 teaspoon minced garlic (1 Condiment)

1/4 cup fresh chives, chopped (1 Condiment)

1/16 cup fresh parsley, chopped (1/4 Condiment)

1-1/2 teaspoon fresh thyme (1/2 Condiment)                                                                      

Pinch of salt &Pepper (1/4 Condiment)

1/2 cup cauliflower, riced & *squeezed (1 Green)

Direction:

Preheat oven to 350*F Prep cauliflower by steaming 'til tender. Squeeze water from Cauliflower  in a cheesecloth or by hand then pulse in a food processor. Mix all ingredients together in a large mixing bowl to combine. Shape into 32 small meatballs. Place on parchment paper lined baking dish. Bake  meatballs until they are cooked through.

Homemade Marinara

[4 Serving: 1 Green, 1/2 Condiments]

1-1/4 cups Petite Diced Tomatoes (2-1/2 Green)

1/4 cup diced roasted green bell pepper (1/2 Green)

1 can mushrooms (4 ounce can=1 Green)

1 teaspoon minced Garlic (1 condiment)

1/2 teaspoon Italian Seasoning (1 condiment)

Pinch of salt and pepper

Puree all ingredients in a personal blender. In a small sauce pan simmer sauce on low for approximately 10-15 minutes to cook down. (This step could be skipped but your sauce may be more liquid)    

*Use 1 serving of Marinara over 1 cup Spiraled Zucchini or Spaghetti Squash.

OR IF you prefer, you can use 1/4 cup approved No sugar added Pasta Sauce like Rao's. Enjoy!

**CONTAIN SOY-For a Vegetarian option you can substitute  12 Veggie Patch® Meatless Meatballs  • 15 Trader Joe’s® Meatless Meatballs  • 12 Morningstar Farms® Veggie Meatballs.


#BeCreativelyHealthy
#MySoyFreeJourney 
#opt4lifewithjenn

If you would like information about the Amazing Optimal Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Stuffed Poblano Peppers (2 ways)

Chicken Stuffed Poblano Peppers

[1 serving: 1 Lean, 3 Green, 2-1/2 condiment, 1 Fat] 

Ingredients:

1 large Poblano pepper (2 Green)

1/4 cup roasted Tomatillos (1/2 Green)*Can steam or boil them instead

1/4 cup Scallions, chopped (1/2 Green)

1/2 cup cilantro, chopped (1/2 Condiment)

1 teaspoon garlic (1 Condiment)

1 teaspoon lime juice

2 ounces 1% Cottage cheese (1/6 Lean)

2 wedges Light Laughing Cow Cheese

4 ounces diced grilled skinless chicken breast (2/3 Lean)

1 ounce Reduced-fat Fiesta blend cheese, shredded (1/6 Lean) 

~Cut pepper in half lengthwise. Remove stem and seeds.

~In a personal blender combine cottage cheese, wedges of cheese, garlic , Tomatillos and lime juice. Pulse until creamy

~In a small bowl mix the chicken, cilantro, scallions and creamy Tomatillos, then stir by hand until combined.

~Scoop the chicken mixture into the prepped Poblano pepper halves, evenly. 

~Sprinkle 1/2 ounce cheese on each halve.

~Bake at 350°F for 15-20 minutes until cheese is melted and peppers are tender

 

 

Cheese Stuffed Poblano Peppers
[4 Servings: 1 Lean, 3 Green, 2 Condiments, 1 Fat]

Ingredients:

4 Poblano Peppers (8 servings of Green)
1 cup roasted Tomatillos (2 Green)
1 cup chopped scallions (2 Green)

18 ounces diced skinless grilled chicken breast (3 Lean)
1/4 cup Reduced-fat Bertolli Alfredo Sauce (1 Fat)

6 wedges Light Laughing Cow Cheese (3 Fat )

1/2 cup chopped cilantro (2 Condiment)

2 teaspoon Mrs. Dash Taco Seasoning (4 Condiments)

2 teaspoon minced garlic (2 Condiment)

6 ounces reduced-fat cheese, shredded (1 Lean)

Directions

-Cut in half lengthwise then core and remove stems and seeds from peppers. 

-In a small bowl, combing the remaining ingredients together then divide evenly between each pepper half.

-Shred 2 ounces reduced-fat shredded cheese divided evenly on top of each meat mixture. 

-Bake at 350 F for approximately 30-35 minutes until fork tender.

-Divide into 4 servings.

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#opt4lifewithjenn

If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

 

Crockpot Orange Ginger Chicken

[4 Servings: 1 Lean, 2 Condiments, 1 Fat]

32 ounces skinless Chicken Breast (4 Leaner)
--------


1 cup Diet Orange Soda (Free item) *Can omit if desired
2 Tablespoons Sugar Free Orange Syrup (1 Condiment)
4 Tablespoons Bragg Hawaiian Organic Soy-Free Salad Dressing
2 teaspoons Olive oil (2 Fat)
1 packet Crystal Light Lemonade (2 Condiments)
2 teaspoon Minced Ginger Root (1 Condiment)
1 teaspoon Minced Garlic (1 Condiment)
1/4 teaspoon Red Pepper flakes (1/2 Condiment )
1/4 teaspoon salt (1 Condiment)
1 Tablespoon Onions, minced (1 Condiment)
2 Tablespoon Wine Vinegar (1/2 Condiment)
Water


~In a 4 cup Liquid measure cup or microwave safe bowl, combine all ingredients in order given except the water. Then add water until the sauce mixture has reached three (3) cups. Microwave for 2 minutes, stir, then microwave for 2 more minutes. Stir again before pouring into a pint size canning jar.
~Place frozen chicken in slow cooker. Then cover with Sauce
~Cook on low for 5 - 6 hours until internal temp reaches 160 degrees F.
~Divide chicken along with remaining sauce into 4 equal portions and serve with 3 Green servings each. This is really good tossed with Zucchini noodles OR Riced Cauliflower

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If you would like information about the Amazing Optavia Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Orange Ginger Sauce

 [6 Servings of 1/2 cup =  1 Condiment, 1/3 Fat]

1 cup Orange Powerade Zero
1 cup Diet Orange Soda
2 Tablespoons Sugar Free Orange Syrup (1 Condiment)
2 teaspoons Olive oil (2 Fat)
2 teaspoon Minced Ginger Root (1 Condiment)
1 teaspoon Minced Garlic (1 Condiment)
1/4 teaspoon Red Pepper flakes (1/2 Condiment )
1/4 teaspoon salt (1 Condiment)
1 Tablespoon Onions, minced (1 Condiment)
2 Tablespoon Wine Vinegar (1/2 Condiment)
Water


In a 4 cup Liquid measure cup or microwave safe bowl, combine all ingredients in order given except the water. Then add water until the sauce mixture has reached three (3) cups. Microwave for 2 minutes, stir, then microwave for 2 more minutes. Stir again before pouring into a pint size canning jar.

*Makes 3 cups of sauce totaling 6 Condiments plus 2 Fats.  Can be divided in amounts showed:
 1 cup=3 Condiment, 2/3 Fat 
3/4 cup = 1-1/2 Condiment, 1/2 Fat   
1/2 cup= 1 Condiment, 1/3 Fat
1/4 cup=3/4 Condiment, 1/4 Fat

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If you would like information about the Amazing Optimal Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 12 lbs.)

Crockpot Cali'flour Lasagna

[6 servings: 1 Lean, 3 Green, < 3 Condiment, 1/2 Fat]

~In a food processor, COMBINE:

24 ounces 1% Cottage Cheese (2 Leanest)

12 Tablespoon reduced-fat Parmesan cheese (6 Condiment)*Use only 6 Tablespoon if using regular Parmesan
12 Tablespoon eggbeaters (4 Condiments)

6 wedges Light Laughing Cow Cheese or 6 Tbls Light Cream Cheese (3 Fat)

1 tsp Italian seasoning (2 Condiment)

2 tsp garlic, minced (2 Condiment)

~PULSE until creamy; set aside.

~In a large skillet Brown:

9 ounces Extra Lean Ground Turkey (1 Leanest)*Vegetarian option 1-2⁄3 cups MSF Meal Starters Grillers Crumbles-This Contains Soy!
1/2 tsp Italian seasoning (1 Condiment)
2 tsp garlic, minced (2 Condiment)

1/2 green onion (1 Green)

~STIR IN: 2 cup diced tomatoes (4 Green), then remove from heat; set aside.

2 Cali'flour LITE Crust (6 Green, 2 Lean) or use Homemade Cauliflower Crust (⬅️ at this link)

6 ounces reduced fat cheese, shredded (1 Leaner)
1-1/4 cup Rao's Pasta sauce (5 Green)

2 cups fresh spinach (2 Green) Divide evenly between each layer

TO ASSEMBLE:
~In a 4-quart Crockpot, layer ingredients beginning with 1/3 of the meat mixture and some spinach followed by one of the crust, then 1/3 meat mixture, 1/3 of the sauce, some of the spinach then 1/2 of the creamy mixture and 1/3 shredded cheese, next crust, remaining meat and spinach, remaining sauce,  remaining creamy mixture, then top with remaining cheese
~Cook on high for 4 hours.
~Divide into 6 equal portions!

 

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If you would like information about the an Optimal Healthy Life or how you can have a Free Personal Health Coach Email me:

becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)

Margherita Pizza for 2

[2 Servings: 1 Lean, 3 Greens,  2 Condiments]

1 Original Italian Cali'LITE Crust (3 Green, 1/2 Lean )
1/2 cup crushed tomatoes, (1 Green) OR roast grape tomatoes for a fresh
1 tsp fresh minced garlic (1 Condiment)
1/2 teaspoon Oregano, crushed leaves (1/2 Condiment)
1 Tablespoon chopped red onion (1 Condiment) *I like to add onions, but you can omit
1/2 Tablespoon FRESH thyme (1/2 Condiment)
1/4 cup FRESH basil, chopped (1/4 Condiments)
1/2 teaspoon Oregano, crushed leaves (1/2 Condiment)

5 ounces FRESH mozzarella (1 Lean)

Directions: 

• Preheat oven to 400 degrees F. Line a baking dish with parchment paper. 
• In a skillet, heat crushed tomatoes along with the garlic, onion and 1/2 teaspoon oregano. [For Roasted Grape Tomatoes: Cut  into halves then spread grape tomatoes on pan. Spray tomatoes lightly with Pam cooking spray then sprinkle with the garlic and Oregano. Bake for about 10 minutes.] Set aside. 
• Place pizza crust on parchment paper lined baking stone Or vented pizza pan with holes.  Bake for approximately 12 minutes (*Tip: I use a Pampered Chef Pie edge saver on the crust to avoid burning edges)
• Spread tomato mixture on top of crust. Add  mozzarella cheese, fresh basil, and 1/2 teaspoon Oregano on top of the pizza crust.
• Bake 10 more minutes or until cheese has melted.
• Divide into 2 equal portions.

*To COMPLETE The LEAN & GREEN MEAL: Serve each portion with 1 cup Spring Mix, 3 ounces 1% Cottage cheese (OR 1-1/2 ounce reduced-fat shredded cheese), and 1 Tablespoon Light dressing of your choosing.
**This is a Vegetarian (Ovo-Lacto) Meal

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#MySoyFreeJourney 
#opt4lifewithjenn

If you would like information about an Amazing Optimal Life or how you can have your own Free Personal Health Coach Email me: becreativelyhealthy@gmail.com

(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)