Beef Pad Thai (Spaghetti Squash)

Beef Pad Thai (Spaghetti Squash)

Ingredients:

3 1/2 cups spaghetti squash, cooked (7 Greens)

1 cup additional veggies. I used mushrooms and green beans, others have used cabbage, shredded (2 Greens)

 21 oz raw flat sirloin steak tips, boneless - need 15 oz cooked (3 Leans)

Up to 2 1/4 tsp McCormick's Grill mates Montreal Steak Seasoning (1 condiment)

1/4 cup reduced sodium beef broth (1/4 Condiment)

(Additional water to taste)

4 tbsp Powdered Peanut Butter (2 Snacks)

1 tbsp rice wine vinegar (1/2 Condiment)

2 tbsp light soy sauce (3 Condiments)

1/8 tsp red cayenne pepper... I used spicy chipotle pepper (1/4 Condiment)

1/4 tsp ground ginger (1/2 Condiment) 

1/2 tsp garlic powder (1 Condiment)

Garnishes:

2 tbsp dry roasted peanuts, chopped, optional (1 Snack)

A few sprigs of Cilantro, chopped

Directions:

1. Poke holes on all sides of the spaghetti squash with a metal skewer or a fork. 

2. Place a paper towel in microwave and place squash on top of paper towel. Microwave in increments of 3 minutes until flesh starts to get soft. I had a medium sized squash and microwaved for about 10 minutes. Let cool. Cut squash in half, lengthwise. Scoop the seeds and the middle strands out with a spoon and discard. 

3. Next, scrape the inside of the squash with a fork all the way to the skin. Set aside.

4. I seasoned the steak with McCormick's Grill mates Montreal Steak Seasoning and placed them on the grill. Cook until desired doneness. 3/4 tsp of this seasoning is less than 1 gram of carb so you can have 2 1/4 tsp to make this total dish 3 Condiments per serving instead of 2 Condiments per serving. Once meat is cooked, slice meat into 1 inch strips and set aside.

5. In a small bowl, combine beef broth, powdered Peanut Butter, rice wine vinegar, soy sauce, red cayenne pepper, ground ginger, and garlic powder. 

6. Coat a large non-stick skillet with cooking spray.  Add spaghetti squash, other veggies, and sauce (add water if flavor is too strong or doesn't coat all the ingredients), and beef. You could add the beef at the end if you want to measure the veggies and protein separately. Heat over medium heat for 5 minutes or until sauce has coated all. 

Divide among 3 plates/bowls and top each dish with 5 oz of cooked beef. Add chopped peanuts, and cilantro as a garnish (optional).

3 Servings with 1 Lean, 3 Greens, 2 Condiments (3 Condiments if using the Montreal Steak Seasoning), and 1 Snack per Serving 

Full Recipe

Parmesan Meatloaf

Makes 6 Servings with 1 Lean, 2.58 Condiments, 1/3 of a single Green serving (need 2 and 2/3 more servings) No Healthy Fats required

Parmesan Meatloaf

2 lb 4 1/2 oz 93% ground lean beef (5 3/4 Leans)
1/2 cup egg beaters (1/4 Lean) 
1 packet MF crackers, crushed (1 Snack)
1/2 teaspoon dried basil (1/2 Condiment)
1/2 teaspoon dried oregano (1 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1 teaspoon salt or less if desired (4 Condiments)
1/4 teaspoon ground black pepper (1/2 Condiment)
1/2 cup grated Parmesan cheese (8 Condiments)

Topping:
1 cup Great Value Italian diced tomatoes - I use this brand because it is less than 5 grams of carbs per 1/2 cup (2 Greens)
1 tbsp grated Parmesan cheese (1 Condiment)

Combine all ingredients for meatloaf in a large bowl. Form into a loaf. Bake for 45 min to 50 min. 

In a small food processor, blender, or chopper, puree the diced tomatoes until it is a sauce consistency. Top meatloaf with sauce. Sprinkle parmesan cheese on top. Bake an additional 15 minutes or until meatloaf is done.

Full Recipe

Southwestern Spaghetti Squash Pasta

Southwestern Spaghetti Squash Pasta 

From: Sandy's Kitchen

2 and 3/4 cups cooked spaghetti squash (5 1/2 Greens)
1/4 cup diced green pepper (1/2 Green)
9 oz 96% lean ground beef, cooked or 12 oz if you do not use cheese (1 1/2 Lean)
1/2 cup 2% Mexican cheese - leave out if you used 12 oz meat (1/2 Lean)
1 tbsp light butter (1 Healthy Fat)
2 wedges light laughing cow cheese - any flavor will do but I used garden vegetable (1 Healthy Fat)
1 1/2 tsp taco seasoning (3 Condiments)
1/4 cup Kroger red enchilada sauce (Calories 25, 1.5 g Fat, 3 g - Carbs per 1/4 cup (3 Condiments)

Roast or microwave spaghetti squash. To microwave, pierce all over with a knife and microwave on high for 12 to 15 min or until soft and tender.I do 3 min increments and rotate the squash so it cooks evenly. Let cool. Cut in half lengthwise. Scoop out seeds and scrape out squash.Measure out 2 and 3/4 cups and set aside. To roast, pierce the squash all over and bake for around 60 min until tender at 400 degrees.

Cook beef until brown. Measure out your desired amount of beef, 9 oz or 12 oz. Set aside.

Add the butter to a skillet over medium high heat and saute green pepper until softened for a few minutes.

Add spaghetti squash and ground beef to the skillet with cooked green peppers.Then add taco seasoning, enchilada sauce and laughing cow cheese wedge. Stir and heat thoroughly until laughing cow cheese melts.

Divide into two portions and add 1/4 cup of cheese to each serving if desired.

2 Servings with 1 Leaner Lean, 3 Greens, 1 Healthy Fat, 3 Condiments per serving

Full Recipe

Mock Cajun Dirty "Rice"

You can this with 4.6 oz of shrimp that was marinated in 2 tbsp of Newman's Own Lighten Up Sun dried Tomato Dressing and then grilled. Delicious! Enjoy!

Mock Cajun Dirty "Rice"

Ingredients:

1/2 cup green peppers, chopped (1 Green)

1/4 cup celery, chopped (1/2 Green)

1/4 cup onion, chopped (4 Condiments)

2 tbsp light butter (2 Healthy fats)

1/2 cup chicken broth (1/2 Condiment)

1/2 tsp garlic powder (1 Condiment)

1 tsp Cajun seasoning -I used McCormick (2 Condiments)

1/4 tsp red pepper sauce

1/8 tsp black pepper (1/4 Condiment)

1/4 tsp salt - optional if you are watching your salt intake (1 Condiment)

2 cups Jimmy Dean Turkey Sausage Crumbles, heated according to package (1 Lean)

3 and 3/4 cups cooked cauliflower, grated (7 1/2 Greens)

Directions:

In a large skillet, heat butter in a skillet over medium high heat until butter is melted. Add green pepper, celery and onion and cook until vegetables are tender and onion is translucent.

Add chicken broth, garlic powder, Cajun seasoning, pepper and hot pepper sauce. Stir in cauliflower rice and sausage crumbles. Heat thoroughly, stirring constantly.

3 servings with 1/3 Lean, 3 Greens, 3 Condiments and 2/3 Healthy Fat per serving

You still need 2/3 of a Lean. Some examples are:

No examples from the Lean Category because it doesn't require a Healthy Fat

Leaner Category: 4 oz of chicken breast (No Healthy Fat required because you have 2/3 Healthy Fat from the butter)

Leanest Category: 4.6 oz tilapia, shrimp, 99% lean ground turkey, 1 cup 1% cottage cheese or 1 1/3 cup egg beaters (1 more Healthy Fat required)

Full Recipe