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lean green recipes lean green recipes sunday april 25 2010 peppercorn steak ingredients rub 1 2 teaspoon whole peppercorns crushed 1 2 teaspoon salt or salt substitute 1 2 teaspoon dry mustard 1 4 teaspoon garlic powder 1 4 teaspoon dried thyme steak 5 oz flanked steak 1 teaspoon olive oil 1 2 cup onions 1 2 cup mushrooms 1 2 cup green peppers mix peppercorn salt mustard garlic powder and thyme brush and rub evenly over steak let stand for 10 minutes heat a non stick grill pan over medium heat and coat with cooking spray grill 5 7 minutes on each side or until desired doneness saute onions mushrooms and green peppers with oil serve on the side this recipe makes 1 serving posted by marti walker at 7 39 pm no comments sunday february 7 2010 mexican chicken mexican chicken a lean and green recipe 10 ounces chicken breast tenders 2 cups diced tomatoes 2 cups diced zucchini 1 small can diced chilies 2 tbsp chili powder 1 tsp cumin hot sauce to taste 1 2 cup low fat cheddar sprayed a large frying pan with non stick spray and cooked the chicken breasts 5 7 minutes side or until lightly browned added zucchini tomatoes chilies and spices cover and simmer for 25 minutes stirring frequently and adding water as needed to prevent sticking the vegetables should slightly caramelize put on plate and sprinkle with cheese and hot sauce enjoy posted by marti walker at 9 42 pm no comments monday october 19 2009 mini fritattas nonstick cooking spray 8 large eggs 1 2 cup skim milk 1 2 teaspoon freshly ground black pepper 1 4 teaspoon salt 4 ounces thinly sliced ham chopped 1 3 cup freshly grated parmesan 2 tablespoons chopped fresh italian parsley leaves preheat the oven to 375 degrees f spray 2 mini muffin tins each with 24 cups with nonstick spray whisk the eggs milk pepper and salt in a large bowl to blend well stir in the ham cheese and parsley fill the muffin cups almost to the top with the egg mixture bake until the egg mixture puffs and is just set in the center about 8 to 10 minutes using a rubber spatula loosen the frittatas from the muffin cups and slide the frittatas onto a platter serve immediately posted by marti walker at 9 15 pm no comments low carb meatloaf 2 lb ground lean ground beef or turkey 8 oz can tomato sauce 3 or 4 tbsp low sodium soy sauce 1 tbsp onion powder 1 tbsp dried parsley salt pepper to taste 3 or 4 cloves garlic minced very fine 2 eggs slightly beaten 1 2 to 3 4 cup parmesan romano or other shaker style cheese or combine 1 slice uncooked turkey bacon finely chopped 1 mix all the ingredients together don t overhandle the meat just mix enough to incorporate the ingredients 2 shape lightly into a casserole or other deep dish 3 bake uncovered at 350 for approximately one hour 4 about 10 minutes before removing from oven add a thick layer of grated cheese preferably cheddar and allow it to melt posted by marti walker at 9 12 pm no comments crock pot rotisserie chicken crock pot rotisserie chicken 1 whole chicken olive oil spray lawry s seasoned salt aluminum foil clean chicken inside and out spray with olive oil sprinkle with lawry s spray inside of crock pot with olive oil note do not put any water in the crock pot roll 3 or 4 wads of aluminum foil into 2 3 inch balls and put them in the bottom of the crock pot the chicken will sit on top of the foil place chicken breast side down in crock pot cook on high 4 6 hours posted by marti walker at 9 00 pm no comments sunday may 17 2009 chicken parmesan chicken breasts spaghetti sauce parmesan cheese olive oil low fast mozzarella cheese moisten chicken breast with water dip in parmesan cheese to thoroughly coat both sides coat frying pan with pam and add about 1 tsp olive oil cook over medium heat spoon 1 2 tbs spaghetti sauce on chicken breast and sprinkle with mozzarella cheese yum posted by marti walker at 9 46 pm no comments vietnamese beef salad steak sliced in thin strips marinate in soy sauce marinade see below sauté in a little olive oil until cooked to desired doneness ½ white or yellow onion sliced thin marinate in rice vinegar or white vinegar for 4 hours or overnight tomatoes chopped lettuce broken into pieces assemble and mix ingredients and top individual servings with soy sauce dressing soy sauce dressing 2 t light soy sauce 4 t rice vinegar 2 t olive oil mix well and have on salad if you prefer your own low carb low sugar dressing that is fine too under 5 grams each posted by marti walker at 9 40 pm no comments older posts home subscribe to posts atom let me help you lose weight feel great i ve lost 52 lbs with take shape for life using medifast let me help you for more info visit www losingwithmarti blogspot com or www martiwalker tsfl com blog archive 2010 2 april 1 peppercorn steak february 1 2009 23 october 3 may 20