Monthly Archives: June 2013

My weight loss of 41 pounds so far, and getting closer to my goal!


Cauliflower Pizza Crust


Cauliflower crust

1 medium sized head of cauliflower
1/4 tsp salt
1/2 tsp dried basil
1/2 tsp oregano
1/2 tsp garlic powder
1/4 cup shredded parmesan cheese
1/4 cup shredded mozzerella
1 egg (or 1/4 cup egg beaters)
optional: a few shakes of red pepper flakes

Preheat oven to 425 degrees F. On a cutting board, place a large piece of parchment paper and spray with non-stick spray.

Wash and thoroughly dry the head of cauliflower. Cut off the florets and put them in your food processor. Pulse in your processor until the cauliflower is powdery and all the chunks are gone. You should end up with about 3 cups of fine cauliflower. Place the cauliflower in a microwave safe bowl and cover. Microwave for about 5 minutes. (if you do not have a microwave, you can steam the cauliflower with a little water in a pan on your stove.) Once cauliflower is cooked, dump on a towel and let cool.
Now that the cauliflower is cool enough to touch, wrap in up in the towel and wring as much water out of it as you can. Dump out the wrung out cauliflower into a bowl. Add the parmesan, mozzarella, salt, oregano, basil, garlic and red pepper. Mix. Next add your egg and mix it all together. (using your hand for mixing works best)

Once mixed together, use your hands to form dough into a crust on the oiled parchment paper. Careful not to make it too thick or too thin in spots. Using the cutting board slide the parchment paper onto your hot pizza stone or baking sheet. Bake for 8-10 minutes. Remove from oven, carefully lay a cookie sheet or pizza stone on the crust and flip the crust over. Peel off parchment paper.

Add sauce and cheese along with whatever other veggies and meats fits your taste and plan. Once all the topping are on, return to the over for an additional 10 minutes. Allow to cool slightly before slicing and serving.


This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Lemon Greek Salad with Grilled Chicken


This is great on a warm summer evening, as it is light and refreshing.


Makes 2 lean & green servings

18 oz raw, boneless, skinless chicken breast (should yield 2 6 oz servings once cooked)
1 cup cucumber, chopped
1 cup red or orange bell pepper
1 cup fresh tomatoes, chopped sliced or wedged (I love cherry or grape tomatoes in this)
1/4 cup (10 medium) black or green olives, sliced
2 Tbsp fresh parsley, finely chopped
2 Tbsp red onion, finely chopped
4 tsp fresh lemon juice
1 tsp olive oil
1 clove garlic, mince (if desired)
2 Tbsp fresh cilantro, finely chopped (if desired)


Preheat grill to medium-high heat. Once heated, place chicken on grill and cook about 5 minutes on each side, or until chicken is cooked through and no longer pink. Cut chicken into slices. In a serving bowl, combine parsley, cilantro, olives, and garlic. Whisk in the lemon juice and olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more lemon juice to taste. Split salad onto two plates and place 6 oz chicken on top of each. Enjoy!!



Fajita Chicken Stuffed Roasted Bell Peppers

five-stars Winner in the 2013 Medifast® Lean & Green Recipe Contest
Fajita Chicken Stuffed Roasted Bell Peppers


Makes 2 lean & green meals

3 red, yellow, orange or green bell peppers
very small amount of olive oil
pinch of low sodium salt
3 small-ish chicken breasts (about 12 oz cooked)
1/4 cup shredded light or low fat cheese
1/2 packet medifast fajita seasoning mix (or 4 tsp of a comparable low-salt fajita mix)
Squeeze of lime
1/4 cup chopped Cilantro

Put the chicken breasts in a crock pot on high with 4 Tbls of water for 4 hours.  After cooking, shred the chicken. Squeeze half a lime over it and add cilantro.  Add the 1/2 of a package of medifast fajita seasoning. Stir.

Preheat oven to 400 degrees. Cut bell peppers in half lengthways and trim off stem and remove seeds. Place peppers face down on a baking sheet and lightly rub tops of peppers with olive oil and sprinkle with salt. Bake for 12 minutes or until peppers are soft and getting browned.

Scoop the meat mixture into the “cup” of the roasted peppers. Sprinkle with the shredded cheese. Bake again for about 5 minutes to melt the cheese. Enjoy eating like a taco or with a fork.


This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Cauliflower Bread Sticks


1 cup raw grated cauliflower (2 greens)
1/4 cup egg substitute or egg whites (1/8 lean)
3.5 0z shredded light mozzarella cheese divided (7/8 lean)
Garlic salt  and Italian seasoning to taste

Marinara Sauce:
1/4 cup canned tomato puree (1 green)
1/8 tsp garlic powder
1/2 tsp basil
1/8 tsp oregano
1/8 tsp salt


Combine all ingredients for marinara sauce and set aside.

Preheat oven to 350. Mix cauliflower, 1/4 cup egg and 2.5 oz shredded mozzarella together in a bowl until combined. Line a 9×13 pan with parchment paper and lightly spray with Pam. Pour mixture into pan about 1-1/2 inch deep. (it is okay if the mixture does not cover the entire pan). Bake at 305 for 30 minutes or until set. Place a cookie sheet over the pan and flip over. The dough should now be upside down on the cookie sheet. Carefully peel off the parchment paper and bake an additional 10 minutes at 450 degrees. Take out fo the over and with a pizza cutter, slice into strips. Separate slighty. Sprinkle with garlic salt and remaining cheese. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.

1 Complete Lean and Green Meal, No healthy fat required

Asian Lettuce Wraps


This recipe make 2 Lean & Green servings


14oz ground turkey or 10oz lean ground beef (2 leans)

2 cups shredded cabbage (4 greens)

1 Tbsp low sodium soy sauce (3 condiments)

1 Tbsp fresh grated ginger

1 tsp fresh minced garlic

sprinkle of crushed red pepper (optional)

Romaine or butter lettuce leaves


Cook meat and add cabbage after the meat is no longer pink. Add the soy sauce, ginger and garlic over the meat and cabbage and continue to cook on high until the cabbage starts to wilt. Sprinkle on the crushed red pepper. Serve in the lettuce leaves (lettuce wraps)

My Big {Skinny} Greek Turkey Burger

My Big {Skinny} Greek Turkey Burger

Slightly adapted from the Novice Chef Blog


7 oz raw, ground turkey, 85%-94% lean (should yield 3.75 oz cooked serving (3/4 Lean)

1 oz reduced fat feta cheese (1/4 Lean)

1/2 tsp oregano (1 condiment)

1/4 tsp garlic powder (1 condiment)

1/4 tsp salt (1 condiment)

1/4 cup red pepper, chopped (1/2 green)

1/4 cup Baby spinach leaves, chopped (1/4 green)


Place turkey, feta, red pepper, spinach and seasonings into a mixing bowl. Mix until just combined.

Form patties and cook however you like to cook burgers. Grill (indoor or out), cook in hot skillet, or broil under broiler. Cook for 3-4 minutes per side or until an internal thermometer has reached 165 degrees.

Servings: 1 Lean, 3/4 of 1 Green and 3 Condiments.  Add 2 ¼ more greens

Creamy Buffalo Chicken Bake Dip!

Creamy Buffalo Chicken Bake Dip!

buff chckn

14 oz raw, boneless, skinless chicken breasts – yields 9 oz cooked (1 1/2 Lean)
2 oz or 1/2 cup 2% reduced fat cheddar shredded cheese (1/2 Lean)
1/4 cup Frank’s Hot Wings Sauce – 3 tbsp of this sauce is 1 Condiment approved by NS (1.33 Condiments)
1/4 cup Light Hidden Valley Ranch Dressing (2 Healthy Fats)
2 tbsp reduced fat cream cheese (2 Condiments)
6 Servings of Veggies (6 Greens)

Makes 2 servings.
Cut up chicken into chunks. Place in crock-pot with hot sauce and about a 1/4 cup of water. Cook on low for 5-6hours, watching to make sure chicken does not dry up! Add more water as needed. Once chicken is cooked, shred right in crock pot.  Add Light Ranch, and reduced fat cream cheese, stir until melted.  Add shredded cheese and once melted serve with your favorite approved veggies!  I like it with Peppers and Celery!