Clean Beef Stroganoff

Here is a clean version of the foods we love. As kid, I remember coming home, from tennis practice, eating big bowl of "Hamburger Helper-Beef Stroganoff." I look back now and shake my head. The amount of fat, sodium, and preventives is unreal!

• 1 lbs of extra lean ground beef
• 1 package dry onion soup mix ( I prefer half package)
• 1/2 cup of fat-free sour cream
• 8 oz fresh mushrooms
• 16 oz of gluten-free brown rice pasta

Sauté beef and onion soup mix until the beef is fully cooked. Add the sauté mushrooms and sour creme until blended. Pour over brown rice pasta, brown rice or green beans.

Disclaimer: This is husband approved!

Turkey Protein Muffins

Ingredients:

• 2lbs of Extra Lean Ground Turkey
• 3 egg whites
• 1 cup of oats
• 1/2 teaspoon of cumin
• 1/2 teaspoon thyme 
• 1/2 teaspoon cayenne pepper
• 2 teaspoon black pepper
• 1 tablespoon crushed red pepper flakes
• 2 minced garlic cloves
• 1 small onion
• 1 small red pepper
• 1 small green pepper
• Optional -2 teaspoons of chipotle sauce (my recipe see dressings)

Directions: Preheat the oven to 350. Spray muffin pan with Pam Spray. Blend all the ingredients in a food processor or blender. Pour the mixture in the muffin pans.

Serving size 2-3

*Picture above was the serving size for my husband. Sorry ladies. Pasta serving size for females is 3oz. Think fist size.

Clean Sweet & Sour Chicken

I absolutely love Asian food; however, the extreme levels of sodium and nitrites leave my stomach in not so six-pack condition. This is meal great and can be prepped ahead of time to cut down on time.



Ingredients:

•  1/4 cup low-sodium soy sauce
• 1/2 tablespoon raw honey
• 2 tablespoon Ideal Sugar
• 2 minced gloves
• 1 tablespoon ginger
• 1 tablespoon red pepper flakes
• 1 teaspoon cayenne pepper
• 4 large chicken breast (chopped in pieces)
• 1 large red pepper
• 2 green peppers
• 1/4 onion
• 1/4 chopped/minced cilantro
• 1 cup chopped pineapple or 1 can of pineapple ( all natural in fruit juice made with splenda)
• Brown rice (optional)

Directions:

 In a small bowl, whisk the soy sauce, honey, sugar, garlic, cayenne pepper, ginger, and pepper flakes. Next, place the chicken in large zip lock bag, and pour soy sauce mixture over chicken. Squeeze the bag and until all pieces of chicken are covered. Refrigerate for at least an hour. I usually marinate the chicken over night.

Spray the large skillet with Pam Spray. Heat a large nonstick skillet over medium-high heat. Add the marinated chicken and saute the meat until cooked thoroughly.  Add the red and green peppers, and onions to the meat mixture . Continue to saute until the vegetables are tender. Next, add the pineapple chunks and the minced cilantro to the mixture. This dish is superb served over brown rice.

Serves 6

Calories 161

Protein: 21 g

Fat: 1.5 g

Carb: 17 g

Fiber: 2

Sugar: 7

Skinny Mac&Cheese

Ingredients:

12oz of whole wheat pasta (Glycemic Health Penne Pasta)
1/2 cup of FAGE Nonfat Greek Yogurt
1/2 cup nonfat milk
2 cups Reduce Fat Cheddar Cheese (Weight Watcher Mexican Stye Blend)
2 tablespoon of olive oil
1 teaspoon of nutmeg
salt
pepper


Directions: Preheat the oven to 350 and cook the pasta according to the box directions.

In a large bowl, mix the pasta with the oil, milk nutmeg, yogurt, and cheese.

Spray the bottom of a medium pyrex pan with Pam Spray. Pour the ingredients into the dish and bake for 15-20 minutes.

Add salt and peeper for taste.

SPAGHETTI SQUASH WITH VEGGIES AND MEAT-SAUCE

CARBS! Oh, how Americans can't seem to get enough. Save you calories and fill up on a healthy overlooked vegetable, Spaghetti Squash!!!

Ingredients:

• spaghetti squash
• 2 lbs lean beef (94%)
• 1 red pepper
• 1 green pepper
• small onion
• 1 garlic clove
• 2 cans of no salt added diced tomatoes
• 3 tablespoons of basil
• 2 tablespoons of parsley
• Jar of organic tomato sauce (Francesco Rinaldi is really good)

Directions:

1.) First, heat the squash in the microwave for 15 minutes.

2) Next, brown the meat and the garlic and the seasons.

3) Add the diced, onions, green pepper, red pepper, cans of tomatoes, and sauce.

4.) Finally, allow the squash to cool for  about 5-10 minutes.

5.) Cut  the squash down the middle and scoop out the seeds. With a large spoon, scrape the spaghetti squash out of the shell.

6.) Finally, serve the squash with the meat-sauce.

Chicken Tenders

Simple: No Grease...No Fat... No Flab!

Ingredients: 

3 lbs of chicken tenderloins

18 pieces of Sara Lee whole wheat 45 calorie bread

4 egg whites

3 cups nonfat milk

1 cup whole wheat flour

3 tablespoons white vinegar

ground pepper

Directions:

Use 3 cups of nonfat butter milk or combine the milk and vinegar over the chicken. Let the chicken marinate for at least hours or better yet, overnight.

Bread Crumbs-  place 18 pieces of bread in a blender. Next, place the bread crumbs on a sprayed cookie tray for 8-10 minutes at 350. Allow the bread crumbs to cool and place in a gallon ziplock bag.

Take the piece of chicken and roll it in flour. Next, roll the chicken in egg white and then cover the chicken in bread crumbs. Continue to do this for each piece of chicken. Seasoned it with ground pepper.

Place  the chicken on a sprayed cookie sheet for 20-30 minutes at 350.

All Natural Whole Wheat Flax Pizza

Crust Ingredients:

• 2 1/2 cups of whole wheat flour
• 2 3/4 teaspoon baking soda
• 3 tablespoon of flaxseeds 
• 2 tablespoon oregano
• 2 tablespoon of basil
• 1 minced garlic glove
• 2 tablespoon of ideal sugar (honey if desired)
• 3/4 to 1 cup of warm water
• 1 tablespoon extra virgin olive oil
  

Sauce: Francesco Rinaldi (Healthy Sauce) 

* Although, the regular version, Tomato, Garlic, and Onion Chunky Garden is suburb! 

Cheese: I use the Weight Watcher Three Cheese Italian Blend. However, you may use Fat-free Mozzarella. When I cooked with this type of cheese, it has a tendency to be rubbery. I despise the texture; therefore, I go for a happy medium of cheese; Weight Watchers brand ( 4.5 % fat). 

Toppings: I add spinach, onions, mushrooms, red pepper, green pepper, jalapeños, and for a protein kick: I added 1lbs of brown hamburger meat (96% fat free) seasoned with Mrs. Dash Southwest Chipotle along with some basil. 

Directions: Mix the dry ingredients. Next, add 3/4 of warm water and extra virgin oil. Stir until it forms a ball. If the dough is dry and flakey, add more water. The dough should be soft, not sticky. Kneed the dough on a floured surface for 3minutes. Bake for 350 for 15 minutes or until mostly firm. Next, add sauce, add part of the cheese, the toppings, and and topple it with the remanding cheese. 

Cook at 350 for additional 15 to 20 minutes or until cheese is melted. 

Lean Mean Lasagna

Ingredients:

Meat Sauce Mixture:

2 lbs of extra lean beef

1 minced garlic clove

1 tablespoon parsley flakes

1 tablespoon basil

1 tablespoon oregano

1/2 teaspoon of salt

2 can of no salt added tomatoes

4 cans of no salt/low sodium tomato paste

1 box whole wheat lasagna noodles

1 bag of Weight Watchers Four Cheese Italian Style Blend

In a separate bowl, mix the ricotta cheese mixture:

Fat free ricotta cheese

1teaspoon of salt

1/2 teaspoon of pepper

1 tablespoon parsley

1 tablespoon basil

1 tablespoon oregano

Directions: Brown the meat; add the minced garlic, parsley, basil, oregano, salt, cans of tomatoes, and the two cans of tomato paste. Cook lasagna noodles in a large skillet. In a mixing bowl,  combine ricotta, salt, pepper, salt, parsley, basil, and oregano. For the lasagna, layer noodles down on a large pyrex pan. Next, add the ricotta cheese mixture covering the noodles. Now, add the meat sauce mixture and cover it with cheese. Repeat the layers. Make sure to leave enough cheese to place on the last layer.

* Make sure to spray the pyrex pan with Pam spray.

Serves 6 to 8

Fat-Free Chicken Tortilla Soup

Ingredients

• 2 teaspoons olive oil
• 1 medium onions chopped
• 4 garlic golved minced
• 1 medium jalapeño peppers chopped
• 1 green pepper chopped
• 1 red pepper chopped
• 4 cooked chicken breast (grilled)
• 2 teaspoons cumin
• 1 teaspoon of chili pepper
• 2  (32oz) of Organic Free Range Chicken Broth Low Sodium (Fat-Free)
• 2 (8 ounces) can of no sodium added tomato sauce
• 5 limes

topping: cut 1 Ole Xtreme Wellness MultiGrain Tortilla in strips bake on greased pan until crispy.

Directions:

1. Saute onions, garlic, jalapeno, green and red pepper with olive oil in large pot.

2. Add all the rest ingredients to the large pot and bring to a boil.

3. Add the chopped grilled chicken into the mixture.

4. Serve with squeezed lime; it give the soup an extra kick!

Make about 10 servings. 17 grams of protein