Crock Pot Chicken Taco Soup

Inspired by New Beautiful Me "Spicy Chicken Soup"

Ingredients:

2 cups reduced sodium chicken broth (2 condiments)
2 cups water

1 cup rotel diced tomatoes with green chilies (2 greens)

1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)
1/2 teaspoon cumin (1/2 condiment)
1/4 teaspoon chili powder (1/2 condiment)

1 clove garlic, minced (1 condiment)

13-14 oz raw chicken breasts - should yield 9 oz cooked (1 1/2 lean)

2 cups cabbage, chopped  (May need more because of shrinkage) (4 greens)

2 oz Kraft 2% Mexican Cheese to garnish (1/2 lean)

Directions:

Combine chicken broth, water, diced tomatoes, taco seasoning, cumin, chili powder, garlic, cabbage and chicken in a crock pot. Cook on low for 6 to 8 hours or on high 3 to 4 hours. Shred chicken breasts in crock pot before serving. Pour soup into bowls and top with cheese.

Servings: 2   Each serving  has 1 Lean, 3 Greens and 2.25 Condiments

* If you do not add the cheese, use 18 oz raw chicken breasts which should yield 12 oz cooked

Stuffed Green Peppers

Ingredients:

3.75 oz 93% fat free lean ground beef, cooked (3/4 Lean)

1 oz 2% reduced fat Mexican Cheese (1/4 Lean)

1/2 cup or 90 grams cooked from frozen cauliflower, grated (1 or 2 peppers to cook the meat in)  (1 Green)

1/2 cup Rotel diced tomatoes with green chilies (1 Green)

1/2 cup or 68 grams green pepper, cooked (1 Green)

2 tsp low sodium taco seasoning mix (3 Condiments)

Directions:

Preheat oven to 350 degrees. Cut the top off of the green pepper and set aside. Take out the insides of the green pepper and discard. Boil the top and bottom for about 5 minutes or until tender. Drain.

Brown ground beef until done and drain excess grease. Take out 3.75 oz and reserve the rest for another use. Combine ground beef, rotel tomatoes, grated cauliflower, taco seasoning, half the cheese, and a little bit of water. Stir over medium heat until cheese melts and until well blended. Pour mixture into green pepper and sprinkle the top with the other half of cheese. Place top of green pepper back on and bake for 25 to 30 minutes. To make sure I get the right amount of green peppers, I empty the meat mixture on a plate and chop the green pepper into pieces. Then I weigh the green pepper until I get 68 grams and reserve the rest for another recipe. Combine the meat mixture and green peppers together. Enjoy!

*Note: For an Italian flavor, use 1/2 cup Italian diced tomatoes that is less than 5 grams of carbs per serving and Italian seasonings as your condiments

1 Lean, 3 Greens, and 3 Condiments

Mexican Beef and Zucchini Skillet

Ingredients:

5 oz ground beef (93%), cooked (1 Lean)

1/2 cup rotel tomatoes with some of the liquid (1 Green)

1 cup raw zucchini, chopped (2 Greens)

2 tbsp salsa (2 Condiments)

1/2 tsp taco seasoning mix (.66 Condiments)

Directions:

Combine ground beef, rotel tomatoes, zucchini, salsa, and taco seasoning mix in a medium skillet. Cook over medium-high heat until zucchini is tender, about 5 minutes.

1 Serving with 1 Lean, 3 Greens, and 3 Condiments per serving (No Healthy Fat required)

Asian Lettuce Wraps

Ingredients:

14 oz 93% fat free lean ground beef - should yield 10 oz cooked (2 Lean)

3 cups of shredded cabbage or bagged cole slaw mix (6 greens)

1 tablespoon soy sauce (3 condiments)

2 teaspoons packaged szechwan seasoning mix (3 condiments) *See note below

Add any additional water

iceberg lettuce leaves (optional)

Directions:

Get a wok (or non stick pan) very hot. Cook the meat and break it up into very small pieces. When its no longer pink, add the cabbage and pour the sauce over mix. Continue cooking on high heat just until the cabbage starts to wilt. I sprinkled red crushed pepper on it.

2 Servings with 1 Lean, 3 Greens, and 3 Condiments per Serving

* The Szechwan seasoning mix I found in my local grocery store had 3 g of carbs per 2 teaspoons which is one serving size marked on the package. I figured it was 3 condiments because 3 g of carbs is the max we are allowed per day in condiments. If there is another package of Asian seasoning that has less carbs, feel free to use more seasoning. Also, you could always leave out the soy sauce and use 4 teaspoons of seasoning mix.

Zuchinni Fritters

Makes 1 serving  (From TSFL Lean and Green Recipe Book)

 Ingredients
2 whole eggs
1/4 cup egg whites  (or 4 real egg whites if you want to separate them)
1 cup grated zucchini
1 tbsp onion, thinly sliced
1 tsp olive oil
1/4 tsp black pepper
1/4 tsp onion powder
1/8 tsp garlic powder
1/8 tsp salt

Directions
1. Grate zucchini
2. Add in onion, garlic powder, pepper, onion powder, salt, eggs and egg whites
3. Mix
4. Heat olive oil in a small skillet over medium-high heat
5. Drop 2-3 tbsp of mixture into warmed skillet.
6. When edges begin to turn brown flip over and continue cooking on other side until bottom is browned as well.
7. Remove from pan and ENJOY!!

Each serving is 1 lean serving, 1 healthy fat serving, 3 veggie servings and 2 optional condiments

Curried Chicken

Serves 1

Ingredients
6 oz cooked chicken (one lean)
1.5 cups steamed broccoli (3 greens)
1 cup low sodium chicken broth (one condiment)
1 teaspoon curry powder (1/2 a teaspoon = 1 condiment so 2 condiments total)
Some extra water as needed

Directions
1.  Cook the chicken in a skillet with some spray PAM.
2.  Add in chicken broth, broccoli and curry powder, mix together
3.  Simmer for 3-5 minutes until broccoli is tender

This is also good with "riced cauliflower".  - grate 1.5 cups of raw cauliflower in place of broccoli

Northern Italian Shrimp and Brocolli

Serves 1 - from the TSFL Lean and Green Meals Cookbook

Ingredients:

7 oz cooked shrimp

2 cups raw broccoli, chopped

1/2 cup cherry tomatoes, sliced

2 tbs Ken's lite northern Italian basil with Romano dressing

1 tbs grated Parmesan cheese

1 tsp olive oil

1/2 tsp black pepper

Directions

1.  Thaw frozen shrimp

2.  Add dressing, shrimp and black pepper to a skillet

3.  Saute until shrimp is heated through

4.  Add olive oil, broccoli and tomatoes

5.  Saute for 4-6 minutes or until vegetables are al dente

6.  Transfer shrimp and vegetables to a plate and sprinkle with Parmesan cheese

Enjoy