Archive for the Lean & Green Category

Rosemary Chicken

Posted in Chicken, Lean & Green with tags , on May 14, 2009 by yourhealthcoaches


1 small onion, chopped
3 stalks celery, cut into pieces
4 chicken breasts
1 t. dry rosemary or 1 T. fresh
1/2 head cabbage, cut into wedges
1/2 t. salt and pepper (or salt substitute)
1 c. tomato juice

Mix the chopped onion and celery, put 1/2 in bottom of roasting pan. Sprinkle rosemary on the chicken and place on top of the onion/celery. Place other veggies around the chicken. Sprinkle with salt and pepper and pour tomato juice over all.
Cover roasting pan and bake at 350 for 1 hour.

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Boca Burger Salad

Posted in Lean & Green, Vegetarian with tags , on May 14, 2009 by yourhealthcoaches

A healthly vegetarian lean and green option, that is perfect for the Medifast diet. Can be enjoyed hot or eaten as a convienient lean and green meal on the move.


  • 2 boca burgers (or equivalent: Morning Star Farms burgers, Garden burger, Quorn burgers)
  • ½ cup watercress
  • 1 cup romaine lettuce
  • 4 cherry tomatoes
  • 4 slices cucumber


Grill the burgers as per the packet instructions.

Wash & prepare the salad and serve with the hot burgers.

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Cauliflower Pizza

Posted in Lean & Green, Other (Lamb, Turkey, etc.), Uncategorized, Vegetarian with tags , on May 13, 2009 by yourhealthcoaches


  • 1/2 cup cooked cauliflower
  • 1 egg
  • 4 Tbsp. tomato sauce
  • 1/3 cups mushrooms
  • 10 pieces turkey pepperoni
  • 1/3 cup low fat mozzarella
  • Italian seasoning, salt and pepper to taste

Preheat oven to 45o F. Spray cookie sheet with non-stick spray. Cook cauliflower to where it is soft enough to mash and/or mix with hand mixer, drain well before mashing so it is not soggy! In a medium bowl, combine cauliflower and egg. Spread out on cookie sheet and bake crust for 15 min or longer for a firmer crust.  Heat tomato sauce on stove and cook chopped mushrooms in it, add Italian seasoning if desired. When crust is brown and firm, add sauce, cover with shredded cheese and pepperoni.  Place under high heat broiler until cheese is melted.  Recipe makes one lean & green. **The egg and low fat cheese are listed under meatless options for lean portion so it is legal!**

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Turkey and Spinach Salad

Posted in Lean & Green, Other (Lamb, Turkey, etc.) with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 20 mins
Cooking Time: 15 mins



2 tablespoons olive oil
2 tablespoons cider vinegar
½ teaspoon ginger
½ teaspoon dry mustard


4 cups spinach leaves
1 cup mushrooms, sliced
1 cup tomato, chopped
¼ cup fresh parsley, chopped


Non-stick cooking spray
12oz. turkey breast cut in strips
Mrs. Dash® spice blend


In a small bowl, combine all dressing ingredients; set aside. In a large bowl combine spinach, mushrooms, tomato and parsley. Spray skillet with non-stick cooking spray and heat over medium heat. Add turkey; stir-fry until turkey is lightly browned and no longer pink. Add turkey to spinach mixture. Toss salad with dressing and serve.

This recipe makes 2 servings.

Tomato Basil Concasse

Posted in Lean & Green, Vegetarian with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 15 mins


1/2 cup tomato, seeded and chopped
2 teaspoons extra virgin olive oil
1 teaspoon red wine vinegar
1/3 cup basil leaves, chopped
1 cup spinach
3/4 cup low-fat mozzarella cheese


Combine the tomatos, oil, vinegar, basil and salt and pepper to taste. Add to spinach and mix with cheese.

This recipe makes 1 serving.

Salmon with Garlic and Basil

Posted in Fish, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 5 mins (+1 hour marinating time)
Cooking Time: 15 mins


1 tablespoon fresh basil, chopped
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/2 garlic clove, minced
6 oz. salmon filet
salt and pepper to taste
1 cup romaine lettuce
1 cup spinach


Combine basil, lemon juice, oil, garlic in a small bowl. Add fish and marinade for 1 hour. 
Spray broiler pan with non-stick cooking spray. Place fish skin side down. Sprinkle fish evenly with salt and pepper. You may cook fish with some of the marinade for extra flavor.  Broil for 10-12 minutes; turn and cook an additional 3 minutes or until skin is crispy. Serve on lettuce and spinach.

This recipe makes 1 serving.

Pork Roast

Posted in Lean & Green, Pork with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 10 mins (+45 mins marinating time)
Cooking Time: 30-45 mins


5 oz. pork tenderloin
2 teaspoon rosemary
2 teaspoon thyme
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon olive oil
8-10 medium asparagus spears


Arrange asparagus on roasting pan. Mix herbs and spices together. Brush pork with oil and rub in spices. Let sit 45 minutes in refrigerator. Top asparagus with pork and roast at 325 for 30-45 minutes or until internal temperature reaches 150°F.

This recipe makes 1 serving.