Buffalo Chicken Stuffed Peppers Recipe Idea

 

Buffalo Chicken Stuffed Peppers

Makes 3 servings 

Ingredients:

12 oz cooked chicken breasts, chopped or shredded (2 leaners)

1/2 cup (1.78 oz) raw celery, chopped (1 green)

1 cup (4 oz) reduced fat sharp cheddar cheese, divided (1 lean)

3 Tbsp reduced fat cream cheese (3 condiments)

1/4 cup Frank’s hot sauce (4 condiments)

1/4 cup light ranch dressing (2 healthy fats)

4 cups (21 oz) which is roughly 4 bell peppers any color, each cut in half from stem to base tops and seeds removed (8 greens)

Directions:

Preheat oven to 400 degrees.

Slice the tops of the peppers, horizontally like a lid.

Cut the peppers in half from top to bottom. Remove the seeds and membranes.

Lay pepper halves on baking sheet and cook 8 to 10 minutes if you prefer al dente peppers, 

or 10 to 15 minutes if you prefer soft peppers.

Combine, chicken, celery, 1/2 cup cheese, cream cheese, Frank’s hot sauce, and ranch dressing in a large bowl. Stir until combined.

Stuff your peppers with the chicken mixture. Then top with 1 Tbsp of cheese per pepper half.

Return the peppers to the oven and bake for an additional 10 minutes or until cheese is melted.

Per serving for program: (2 and 2/3 pepper halves) 1 lean, 3 greens, 3 condiments

California Club Tacos Recipe Idea

 

California Club Tacos 

🍅🥓🥬🥑🌮🍅🥓🥬🥑🌮

Ingredients ⤵️

- 3 oz grilled chicken breast, chopped

- 2 slices cooked (turkey) bacon, diced

- ½ avocado, diced

- 2 TBSP reduced fat ranch

- ½ cup diced tomatos

- 2 cups chopped romaine lettuce

- 3 slices 2% milk provolone

- cooking spray

Directions ⤵️

- To make the provolone taco shells: Place 1 slice of provolone cheese on a plate prepped with parchment and spayed with cooking spray. Microwave on high for 60 seconds

- Remove from microwave immediately and, if necessary, reform cheese into a circle. Wait 5

seconds for the cheese to cool and then form into a taco shell shape on the edge of a dish or

skinny rolling pin. Let cool until set. Repeat for the remaining 2 slices of cheese.

- To make the filling: Toss the chicken, avocado, bacon, tomatos, ranch, and lettuce to

combine

- Fill the cooled taco shells with the lettuce mixture. Serve any extra as a side-salad.

Makes 1 Serving ⤵️

Per Serving: 1 Complete Lean and Green

Spatchcock Chicken with Veggies Recipe Idea

 

Spatchcock Chicken with Veggies

1 lean - 0 Green - 0 Healthy fat - 0 Condiment (Per serving)

4 servings

Ingredients:

• 1, (2½ - 3 lb.) whole chicken

• 1 tsp salt, divided

• ¼ tsp ground black pepper

• ¼ tsp paprika

• ½ tsp garlic powder

• 1 tbsp lemon juice

• 2 tsp extra virgin olive oil

• ½ cup chopped scallions

• 2 cups diced red bell peppers

• 7 cups baby spinach

Directions:

1. To spatchcock or "butterfly" the chicken, place it back-side up onto a sturdy cutting board.

2. Using sharp kitchen scissors, cut into the body cavity alongside the backbone of the chicken.

3. With strong pressure cut along both sides of the spinal cord to remove it.

4. Once the spinal cord has been removed, flip the chicken over breast-side up, and then flatten the chicken gently with both hands. Remove all visible fat and the skin.

5. Optionally, the rib and breast bones can now be removed from the inside of the chicken.

6. Season the spatchcocked chicken with half of the salt, along with the pepper, paprika, garlic powder and lemon juice.

7. Place the chicken into a 10- to 12-inch oven-proof skillet, and roast in an oven at 425°F for 35 to 40 minutes or until the thighs reach an internal temperature of 165°F.

8. Remove the chicken from the skillet and place the same skillet over medium heat. Add the olive oil, scallions and peppers and gently cook, stirring frequently, for 6 to 7 minutes.

9. Add the remaining salt, spinach and 1 tablespoon of water per serving (¼ cup for 4 servings), cover with a lid, and continue to cook until the spinach is wilted for about 2 to 3 minutes.

10. To serve, measure out about 3 ounces of chicken breast and 2½ ounces of either the chicken leg or thigh (dark meat) and serve with ¾ cups of the spinach and pan juices per portion.

11. Tip: If available, try making this with Hungarian paprika.

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One of the most powerful things you can ever do is know your worth - and stand by it

 

One of the most powerful things you can ever do is know your worth - and stand by it.

I've reached a point in my life where I no longer fear losing people. Not because I don't care, but because I refuse to hold onto anyone who doesn't truly value me.

I've learned that real love, real respect, and real loyalty never put you in a position where you have to beg for them.

Disrespect me once, and I won't argue. I won't chase, plead, or try to convince you to treat me better. 

I will simply remove myself. Because the moment you show me that you don't appreciate my presence, I'll make sure you feel my absence.

I don't have the energy to entertain people who take me for granted. I don't have the patience to explain basic respect to those who should already understand it.

You see, I spent too much of my life giving people chance after chance, hoping they'd change, hoping they'd finally see my worth. But all that ever did was drain me.

So now, I move differently.

I no longer cling to people just because of history, attachment, or potential.

I pay attention to how they treat me in the present.

I protect my energy.

I choose peace over forced connections.

And I refuse to settle for anything less than what I give in return.

The right people will never make you feel like you have to fight for a place in their lives.

And the wrong ones? Let them go. Trust me, your life will feel so much lighter without them.

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Fake people often wear masks to conceal their true intentions, pretending to be kind and supportive while secretly being deceitful and self-serving. They adapt their personalities to different situations, saying what others want to hear rather than speaking with honesty. These individuals may appear to be friends, but their loyalty is shallow and fades when they no longer benefit from the relationship. Their words are often empty, filled with flattery and false promises. In the end, fake people expose themselves through their actions—betrayal, inconsistency, and a lack of genuine care. It's important to recognize them and surround yourself with those who are real, honest, and genuinely have your best interests at heart.

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It absolutely does.  In all reality, you never really know a person you only know what they choose to show or what they choose to fake 🤷‍♀️😉

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You can't control how others choose to treat you.

You can't control the fact that others are okay with being disrespectful towards you.

You can't control someone's behaviour, the fact that they don't see a problem with it, or the fact that they won't correct it and change.

But you can choose what decide to tolerate, and no longer tolerate.

That is within your control!

The moment you decide to stop tolerating someone's disrespect towards you is the same moment that you start showing more respect towards yourself.

It's the moment that you set the standard for how you'd like to be treated.

Your strength and power doesn't come from trying to convince someone to be respectful towards you, it's seen when you recognise your worth and walk away from their disrespect. 

~ Mark Smith

.

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Steak Rolls Recipe Idea

 

Steak Rolls

Ingredients:

1 lb raw flank steak

1/2 cup shredded low-fat mozzarella

1 clove garlic

¼ cup minced shallot

¾ lb mushrooms

1 lb spinach cooked, drained

¼ tsp each- salt & pepper

Directions:

1. Cut steak against the grain into ½-inch thickness.

2. Saute shallot & garlic for 5 minutes, add mushrooms, and season to taste.

3. Spread spinach over meat. Top with mushroom mixture and cheese. Roll up jelly-roll style. Secure with toothpicks.

4. Arrange rolls on an oiled baking sheet. Place under a broiler, and cook until browned 3-5 minutes on each side.

Serves 4

Per serving: 1 lean, 3 greens, 2.25 condimentsslices Pound to ¼ inch

Taco Spaghetti Squash Boats Recipe Idea

 

🌮 Taco Spaghetti Squash Boats 😍

Ingredients:

2 lbs 95% lean ground turkey~Yields 24 oz cooked (4 leaners)

3 1/2 cups (13.65 oz) spaghetti squash, cooked (5 greens)

1 tsp avocado oil (1 healthy fat)

1/2 cup (2.63 oz) chopped bell pepper (1 green)

1/2 cup (4.23 oz) canned diced tomatoes (1 green)

1 tablespoon taco seasoning (6 condiments)

2 tbsp chopped yellow onion (2 condiments)

2 cups (4.92 oz) shredded cabbage (4 greens)

1/2 cup (2.63 oz) diced tomatoes (1 green)

2 tbsp diced red onion (2 condiments)

4.5 oz avocado, sliced (3 healthy fats)

optional toppings: sliced jalapeños, salsa, cilantro, lime juice, green onion...

Directions:

1. Preheat oven to 375 degrees Fahrenheit and line a baking sheet with parchment paper. Sprinkle the flesh of the spaghetti squash with salt and pepper. Place flesh side down on baking sheet and roast for 30-35 minutes until skin gives a little when touched.

While the spaghetti squash cooks, prepare your toppings.

2. When the spaghetti squash has 10-15 minutes left, make the beef. Heat a large sauté pan over medium heat. Add avocado oil and let it get hot, about 30 seconds. Add onions and cook until translucent, about 3-4 minutes. Add diced peppers and let cook for another 2-3 minutes. Add ground beef and break it up with the back of a large spoon. Cook for about 3 minutes, stirring occasionally. Add taco seasoning and canned tomatoes and mix well. Cook for another 2-3 more minutes or until no pink remains. Remove from heat.

3. When spaghetti squash is done, remove from oven and thread flesh with a fork to make spaghetti. Be careful not to break the skin of the squash. Divide the ground beef among the 4 halves, making sure to get the juices. Top with cabbage, diced tomatoes, red onion, and avocado, dividing evenly. 

4. Top with additional optional toppings and enjoy!

Makes 4 servings

Per serving:

1 leaner

3 greens

2.5 condiments

1 healthy fat

Ground Turkey Pepper 🫑 Bowl Recipe Idea

 

Ground Turkey Pepper 🫑 Bowl

Ingredients:

1 red sweet bell pepper, chopped (2 Greens)

1 tsp minced garlic (1 Condiment)

1 lb ground 95 to 97% lean ground turkey * (2 Leaner)

3/4 tsp chipotle chili pepper powder or chili powder (1 1/2 Condiments)

1/2 tsp cumin (1/2 Condiment)

1/2 tsp smoked paprika or paprika (1 Condiment)

1/4 tsp salt (1 Condiment)

1 tbsp soy sauce (1 Condiment)

1 tbsp fresh cilantro for garnish

Directions:

Heat a non stick skillet sprayed with cooking spray over medium heat. Add peppers and cook until peppers are tender, about 5 min. Add 1 to 2 tbsp of water to the skillet to continue browning the peppers halfway through, stirring frequently. Add garlic and cook for about a minute more. Set the peppers aside.

Add the ground turkey, chipotle chili pepper powder, cumin, smoked paprika, salt, and soy sauce to the skillet and cook over medium heat. Break the turkey up with a wooden spoon while cooking. Once the turkey is almost cooked, add peppers back to the skillet. Continue cooking until cooked through. Remove from heat and garnish with fresh cilantro if desired. 

Makes 2 servings

Each serving provides

1 Leaner, 1 Green, and 3 Condiments

Add 1 additional Healthy Fat plus 2 Greens.

* If using 99% lean ground turkey, use 18 ounces raw weight and add 2 additional Healthy Fats

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Peri Peri Pork & Cauliflower Steak Recipe Idea

 

Peri Peri Pork & Cauliflower Steak

Yields 4 servings, per serving: 1 lean, 3 green, and 3 condiments

Ingredients:

1 cup roma tomatoes, halved lengthwise

1 tsp canola oil

1 tbsp fresh thyme leaves

2 cloves garlic, minced

¼ tsp each: salt & ground black pepper, divided

Cooking spray

1 medium head cauliflower (about 1¼ lbs.)

1¾ lbs. pork tenderloin, sliced into ½-inch thick medallions

2 tbsp peri-peri seasoning

¼ cup fresh cilantro, chopped (optional)

Directions:

1. Preheat oven to 425⁰F.

2. In a bowl, toss tomatoes with oil, thyme, garlic, and one eighth teaspoon of salt and pepper. Place tomatoes (cut-side up) on a baking sheet lined with parchment paper and roast for 40 minutes.

3. Cut cauliflower lengthwise through the core in ½-inch slices to make ‘steaks.’ Place cauliflower steaks on a separate baking sheet lined with parchment paper, and season with one eighth teaspoon of salt and pepper. Spray tops of cauliflower with cooking spray, and roast for about 30 minutes or until caramelized.

4. Preheat grill. Rub pork medallions with peri-peri seasoning. Grill medallions for about 2 minutes on each side or until internal temperature reaches 145⁰F.

5. Serve pork medallions with cauliflower steak and roasted tomatoes; garnish with cilantro if desired.

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