Slow-cooked Pork Roast

Take a pork loin roast and rub it with Kirkland brand Steak Seasoning.  Sear it in a hot pan that has 1Tablespoon of oil.  Be sure to get all sides brown.  Place the roast in a crock pot and give it 4-5 shakes of Worcestershire Sauce.  Let is cook 4-5 hours and it will be fork tender.

Fajita Chicken

We have been making this recipe for years. It makes the most fantastic fajita all dolled up with guacamole and sour cream and sauteed onions. Sorry, did I make your mouth water? You'll be able to eat those things in maintenance, but if you're "on the program" this chicken is still great in a lean and green fajita salad.

Fajita Chicken

1 orange juiced

2 limes juiced

3 T canola oil

2 garlic cloves pressed

1 jalapeno, seeded and minced

3 T fresh cilantro

1 T cumin

2 t salt

3 lb of chicken breast

Marinade chicken in mixture overnight, or all day and grill for dinner.

I must admit that my husband is always the grill master in our home. If I were manning the grill, this chicken might be burnt and dry. Be sure to cook it right so it is done and moist. I also know that this marinade contains fruit juices which are sugary. I am not a food scientist, but I do know that a lot of this marinade gets dumped down the sink. I can't imagine that the amount of sugar absorbed by the chicken is way more than is allowed with your "2 Tablespoons of condiment per day". I do know that acidic fruit juices tenderize meat. And, I do know that I have eaten this meal MANY times and feel that it does not slow or change my feeling of "ketosis".

Popeye Chicken

Not Popeye's the restaurant, the sailor man. I made this recipe a few days ago and my husband told everyone at his office that this is the best lean and green meal that he's ever had.

( just keepin' it real folks, I make good food but the photos need work!)

Popeye's Chicken

In a nice hot pan saute 3 diced chicken breasts in less than a Tablespoon of olive oil (good fat). While it cooks add 1/4 t of salt, 1/2 t of onion powder and as much Mrs. Dash as you like, I did less than 1/2 t. When the chicken is almost done press two large garlic cloves into the pan and add a cup of sliced mushrooms. Let them cook a bit and when the chicken is done add fresh spinach. I only used 1/2 of a bag but I wished I had done a little more- (try 2/3). Stir it around and let it get wilted. I like the stems to still have some crunch, so it tastes fresh and yummy... Not soggy and mushy.

Garlic Lemon Pepper Dressing

We love salads. I will quite often make our own little salad bar with all the fixings for dinner. Sometimes I do chicken, or boiled eggs and ham for protein. Either way, any salad is better with this dressing on top. It is very peppery and garlicky which in my book means it's really good.

Garlic Lemon Pepper Dressing

3 Tablespoons lemon juice

3 Tablespoons olive oil

3 Tablespoons water

2 garlic cloves minced

1 teaspoon salt

3/4 t pepper

If you are in maintenance this dressing is extra good with shredded Parmesan cheese in your salad.

Tilapia and Tomato Soup

Your "greens" don't always have to be green. This tomato soup is a recipe Martha Stewart makes minus all the butter. You'll never miss it.

Tomato Soup

3 T olive oil

1 large yellow onion diced

2 cloves garlic chopped

24 ounces canned tomatoes

3 cups chicken stock

2 t salt

1/4 t pepper

Cook the onions in a pot with the oil. When the are turning clear and soft add the garlic and cook for a few minutes. Add the tomatoes and other ingredients. Simmer on low for 20 minutes. Use an immersion blender to puree the soup, or do so in a blender (if using a blender only add half the stock and add remaining after blending and returning to pot). You may add more stock if desired.

Tilapia


If you think you don't like fish then tilapia is a great one to try. It is very mild and light. It has lots of protein and very few calories. Best of all it is so simple to cook. I take a tilapia fillet (plan ahead and thaw in fridge) and place it on foil that has been sprayed with oil. Then I sprinkle a little Cajun seasoning (Tony Chachere's) and broil for about 5 minutes. Watch the time because all fillets differ in thickness.

Pickles

Pickles are an approved lean and green snack. I dreaded paying the hefty price for Claussen pickles, but loved them so much I couldn't resist. Then, I found this recipe online.

Claussen Like Refrigerator Pickles

Part one

6 cups distilled water, 2 cup distilled white vinegar, 4 Tablespoons of kosher non-iodized salt.

Part two

Get 5 quart jars and in each one place:

1/4 t. yellow mustard seed

1/2 t. minced garlic

2-4 black peppercorns

2-4 whole allspice

1 to 1/2 whole dried cayenne pepper

a pinch of dill seed

a pinch of dill weed

a tiny pinch of turmeric

and 1/4 tsp sugar

Then, fill the jars with pickling cucumbers. You can do whole, spears or rounds.

Bring the brine (part one) to a boil and pour it into the jars. Put on a lid, let cool and store in the refrigerator. They'll be ready to eat in one week.

Pork and Mushroom Gravy

Can gravy be lean and green? Well, I think so. If you consider it your condiment, and don't overdo it. This is something that I cook with out a recipe, I just do "some of this and some of that". Taste as you cook and if it's too thick, add more broth.

Pork and Mushroom Gravy

Sear lean pork chops in a pan with a Tablespoon of olive oil. Let them get brown on each side and then remove to a plate. Add to the brown bits in the pan a Tablespoon of flour and cook it until it browns. Then gradually add beef broth as you whisk and work the bits up from the bottom of the pan. Do it slowly and add more broth as the mixture gets thick. I end up adding about 2 to 1 1/2 cups of broth. Return the pork chops to the pan with the gravy to let them cook all the way through. Also add sliced mushrooms at this point. I cover the pan with foil and let it simmer to finish cooking the meat fully.