Monthly Archives: January 2015

Mexican Ground Beef Casserole


[Picture coming soon!]

Mexican Ground Beef Casserole

4 1/2 cups spaghetti squash, cooked (9 Greens)
1 can Rotel tomatoes (2 1/2 Greens)
1/4 cup green pepper, chopped (1/2 Green)
1.25 pounds 93% lean ground beef (3 Leans)
2/3 cup shredded 2% reduced fat Mexican style cheese (2/3 Lean)
1/2 cup 2% plain Fage Greek yogurt (1/3 Lean)
1/2 cup red enchilada sauce (8 Condiments)
3 tbsp reduced fat cream cheese (3 Condiments)
1/2 tsp chili powder (1 Condiment)

Preheat oven to 350 degrees.

In a medium sized bowl, combine enchilada sauce, Greek yogurt, cream cheese, and chili powder. Stir until combined. It is okay if the mixture is a little lumpy from the cream cheese. The cream cheese will eventually melt when combined with the warm ground beef and spaghetti squash. Set aside.

Over medium high heat, add ground beef, chopped green peppers, and can of Rotel tomatoes to a large skillet. Cook until ground beef is no longer pink and green pepper is tender. Drain meat of all fat and liquid.

Add spaghetti squash and enchilada sauce to the ground beef mixture. Stir until everything is combined.

Pour the mixture into a casserole dish. I used a deep 9 inch square casserole dish. Top with Mexican style cheese. Bake for about 25 minutes or until cheese is melted.

4 Servings with 1 Lean, 3 Greens, and 3 Condiments per Serving (No Healthy Fats required)

Recipes taken from


Enchilada Bake


Makes 3 servings

Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments


10 sprays non-stick pan spray
1/2 cup green spring onion, finely chopped
6 ounces shredded cooked chicken breast
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 teaspoons chili powder
¼ cup Old El Paso™ enchilada sauce (from 19-oz can)
One cup canned low sodium diced tomatoes
1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
1 cup shredded low fat pepper Jack cheese (4 oz)
3/4 cup plain low fat greek yogurt
4 ½ ounces Sliced avocado
½ cup Fresh cilantro

1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray.
2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft.
3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat.
4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese.
5. Bake 10 to 15 minutes.
6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with sour cream, avocado, cilantro.
7. Serve immediately.

Jennie-O Luau Turkey Tacos


Servings: (4 complete lean and green) 2 taco servings

For Filling:
1 1/4 pounds Jennie-O extra lean ground turkey (1 package)
1/2 cup finely diced red bell pepper
2 tablespoons chopped garlic
1 1/2 tablespoons chopped ginger
1 teaspoon red chili flakes (optional)
1/3 cup rice wine vinegar
1/4 cup low sodium soy sauce
1/4 cup fat-free low sodium chicken broth
1/4 cup finely chopped green onion
1/4 cup finely chopped cilantro

For Taco Cups:
8 butter lettuce cups and/or 1 large radicchio – 8 whole large leaves reserved for cups
2 cups finely cut spinach for “nest” in cups

In a large nonstick sauté pan, cook JENNIE-O® Extra Lean Ground Turkey over medium high heat for about 3 minutes. (It will still be somewhat pink.) Add bell pepper, garlic, ginger (and chili flakes, if using), and cook for about 30 seconds, or until you can smell the garlic and ginger. (Do not brown the garlic or the dish will taste bitter.) Add vinegar and cook for 2 minutes, or until most of the vinegar has evaporated. Add soy sauce and cook for about 2 minutes until it reduces to about 2 tablespoons liquid in pan. Add broth and cook for 2 minutes or until liquid reduces to about less than a 1/4 cup. Check to make sure the turkey is cooked to well-done (165 degrees F on a meat thermometer). Remove from heat. Stir in green onions and cilantro. Cover to keep warm. There will be 3 cups of the mixture. Place two radicchio/lettuce cups on each plate and fill each half full with spinach and then top with 1/3 cup of the turkey mixture. Serve hot.

Pineapple Salsa

Pineapple Salsa – Yield Approx 2 cups
Eight 1/4 cup servings

2 cups pineapple in 1/2 inch dice
12 cherry tomatoes, quartered
1/4 cup finely diced Maui or sweet onion
2 tablespoons fresh lime juice
1 tablespoon rice wine vinegar
2 tablespoons of minced fresh cilantro
2 tablespoons minced fresh mint
salt and pepper if desired

Gently toss to combine all ingredients.

Nutrition Analysis for 1 Luau Turkey Taco (in Lettuce Cup)
Calories 112
Calories from Fat 10
Total Fat 1 gram
Sat Fat 0 grams
Trans Fat 0
Cholesterol 40 mg
Sodium 560
Total Carbohydrate 7
Fiber 2
Sugar 5
Protein 17

Nutrition for One 1/4 cup serving Pineapple Salsa
Cals 30
Fat 0
Sat Fat 0
Cholesterol 0
Sodium 0
Carb 7 g
Sugars 5 g
Protein 1 g

Taken from