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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To take a quick Wellness Evaluation, click here. See how your overall health looks like
For more info on how you can enjoy the Optimal Life email me: becreativelyhealthy@gmail.com

(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)
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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

#BeCreativelyHealthy
#MySoyFreeJourney
#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.)

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.

Be Creatively Healthy
#MySoyFreeJourney
#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.)

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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#Allergy2SoyJourney

#opt4lifewithjenn

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)  

#BeCreativelyHealthy
#MySoyFreeJourney 

#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.)