Grilled Chicken and Veggie Rainbow Bowl (Lillie eats and tells website)

Adapted from Half Baked Harvest‘s California Rice Bowl. My favorite rice bowl of all time! Totally customizable but the amounts in this bowl for these macros are in parenthesis.

Cook Time: 10 min
Prep Time:  15 minutes
Serves: 1

INGREDIENTS

• Brown rice (Trader Joes frozen is a staple over here) (50 g)
• Cauliflower rice (frozen just so you don’t keep buying it and letting it rot like I used to.) (200 g)
• Simple or favorite grilled chicken I usually just do my basic grilled chicken (100 g)
• Grilled zucchini (45 g)
• Grilled onions (yellow squash and bell peppers are also good additions) (28 g)
• Cherry tomatoes (50 g)
• Avocado (30 g)
• Reduced Fat Blue Cheese (10 g)
• Toasted walnuts (5 g) -more if you’ve got room for the fat!

INSTRUCTIONS

1. I sautéed 200 grams of cauliflower rice with some green onions, cilantro, a frozen cube of garlic and some S/P. You could just steam it—that works too. (If you’re lazy like that.)
2. Slice zucchini long ways into thick ribbons or spears for easy grilling.
3. Slice onions in big rings trying to keep together.
4. Spray both with cooking spray and sprinkle with kosher salt/pepper and grill for a couple of minutes per side or until they’ve got good grill marks and have softened. Maybe longer for onions.
5. Chop veggies after grilled
6. Mix cauliflower and brown rice in bowl (I did 200g and 50g… if I had carbs I’d do all brown! Obviously if you don’t have enough carbs do just cauli… but chewy rice is of course amazing.)
7. Top with chopped grilled chicken, veggies, tomatoes, avocado, blue cheese (this sounds so out of place but I’m telling you if you EVER like blue cheese this is what MAKES THIS DISH! Such a weird amazing combo), and toasted walnuts (my fat only had room for a tiny amount, but it was still worth it. There is something about the rice, blue cheese, and walnut combo- I’m obsessed.)
8. You can eat it straight or with a squeeze of lime, or a drizzle of a yummy dressing like this super light AMAZING creamy cilantro ranch.

NOTES

To log this bowl as written, search “Lillie Eats and Tells Grilled Chicken and Veggie Rainbow Bowl” in MFP.  Sorry for the long name, but it seems like the safest way to make sure you’ve got the right thing! Ha.

Nutrition

• Serving Size: This bowl as described above
• Calories: 384
• Fat: 11.8
• Carbohydrates: 38.1
• Protein: 36.4

Keywords: Rainbow, veggie, chicken, blue cheese, rice, cauliflower rice, bowl

Copy Cat Factory Chopped Salad (Lillie eats and tells website)

My STAPLE dish at Cheesecake Factory. It doesn’t make me feel like a foodie, because it’s pretty simple, but I can’t get enough! Fresh and crunchy and addicting. So now I make it at home!

Prep Time: 15 minutes
Serves 1

INGREDIENTS

• 2 cups romaine, chopped small
• 1 slice precooked bacon, crumbled
• 1/2 oz (15 g) reduced fat blue cheese (I buy the Treasure Cave brand.)
• 1 oz (28 g) avocado, diced
• Handful of cherry tomatoes, halved (70 g)
• 1/4 cup (30 g) apples, diced
• Small handful of corn (30 g)
• 3.5 oz (100 g) grilled chicken (like this favorite we like to prep for the week) for lots of other meals in the Lillie Eats and Tells Cookbook.
• Fresh basil, chopped
• Fresh parsley, chopped (optional)
• 1.5 tbs of your favorite sweet vinegar (I’m OBSESSED with this peach one. I buy mine at a local shop but you can find it here on amazon.)  Or you can whisk a little honey into a champaign or white balsamic vinegar.

INSTRUCTIONS

1. Just toss it all together and enjoy!

NOTES

For tracking purposes, just like all of the recipes in my cookbook, this has been prelogged into My Fitness Pal. Just search, from your diary, for “Lillie Eats and Tells Copy Cat Factory Chopped Salad”. 

Nutrition

• Serving Size: This bowl
• Calories: 377
• Sodium: 653
• Fat: 13.9
• Carbohydrates: 23
• Fiber: 6..4
• Protein: 38.7

Keywords: copy cat, factory chopped, salad, blue cheese, chicken, apple, corn, tomato, romaine

Rainbow Veggie, Peach, and Basil Chopped Salad (Lillie eats and tells website)

The ultimate make-every-single-day family-sized summer salad. No high- calorie items so it’s perfect to pair with anything! Or add chicken and eat a huge portion as a meal. (What I did every time!)

Total time: 30 minutes

Prep time: 30 minutes

Serves 2-4

INGREDIENTS

• Mixed greens chopped! – 200 g (I like spring mix or a mixture of spring mix and arugula- chopped is key!)
• Diced cucumber- 100 g (a large handful!)
• Corn sliced off the cob- 100 g (see note below)*
• Halved cherry tomatoes -100g
• Diced bell peppers-100 g (I prefer orange, yellow, or red)
• Diced peaches 100 g (when out of season, apples, grapes, strawberries, pears — and just about any fruit could fill in!)
• Diced red onion-60 g
• A handful of fresh basil leaves chopped
• A Small handful of fresh mint leaves chopped (I keep a plant of each in a pot in my kitchen window so I won’t forget to add to all of my salads. Fresh herbs are everything!
• 2 tbs – 30 g of your favorite balsamic VINEGAR.**
• Big pinch of kosher salt and several grinds of fresh cracked pepper

*I usually microwave my corn in the husk for about 4 minutes, the peel it off under cold water to cool it quickly. But raw or however you cook it is great!

** I don’t even use a vinaigrette or any oil. Just my favorite balsamic vinegar! But I do have a couple of specialty white balsamics that I love from a local shop. My favorites are peach, lemon, and pineapple. SO GOOD. I can’t find mine online, but here’s one on amazon that gets good reviews.  I just toss the whole salad in a couple of tbs which is like 6-8 carbs, and offer other bottled dressings if anyone in the family wants to add additional dressing to their own bowl.  I prefer to save my fats for the avocado, some parmesan… or dessert later! When everything is chopped so small with all of those veggies, fresh herbs, and plenty of salt (releases the juices in the veggies) and pepper… it’s already amazing!

Additional items to have available for everyone to throw on their own salads- but not included in the macros. I prefer not to toss in these higher calorie items so I can control IF/how much I want of each.

• Grilled chicken like this basil lemon honey one
• Avocado
• Shaved parmesan, chopped mozzarella, or blue cheese
• Bacon
• Balsamic glaze drizzle! (key!)

INSTRUCTIONS

1. Grab a handful of greens at a time and chop on a large cutting board- transfer to large bowl.
2. Add the rest of the veggies, fruits, and herbs- and don’t underestimate the importance of everything being chopped small! It’s the key to NOT needing a rich salad dressing over all of these veggies.
3. Top with a good pinch of kosher salt, fresh cracked pepper, and quality balsamic vinegar. Toss!

NOTES

• This makes four small side salad portions- I could probably eat 3/4 of it with chicken for my dinner!
• If you don’t track macros and/or use a food scale, just do a big handful of a each 100 g item and a smaller handful of the others. Can’t really go wrong! Just being precise for the sake of tracking.
• If you DO track, you can make as directed and search “Lillie Eats and Tells Rainbow Veggie, Peach, and Basil Chopped Salad” in My Fitness Pal and log as many grams of salad as you take!

Nutrition

• Serving Size: 200 g
• Calories: 70
• Fat: 0.7
• Carbohydrates: 15.1
• Protein: 2.6

Keywords: chopped, salad, summer, peach, basil, veggies,

Cobb Salad with creamy lemon basil dressing (Lillie Eats & Tells blogspot)

An absolute staple for me when I want to keep carbs low, but enjoy JUST enough good, hormone-healthy fats.  Also a great one to double or triple when you’re entertaining.  Line everything up on a large platter to wow your guests!

• Author: Lillie
 
• Prep Time: 15
 
• Total Time: 15
 
• Yield: 3 3x
 
• Category: Salad
 
• Method: Chop and Toss
 
• Cuisine: Fresh

INGREDIENTS

For the salad

• 750 g lettuces (I do half mixed greens and half romaine), chopped
• 180 g cherry tomatoes, halved
• 120 g avocado, chopped
• 75 g sweet bell pepper, diced 
• 3 slice bacon (I use the precooked from Costco for ease!)
• 3 hard boiled egg, chopped
• 1 1/2 oz (42 g) reduced-fat blue cheese (I find the Treasure Cave® brand at Stater Bros.®)
• 45 g red onion, diced
• 3/4 cup (150 g) homemade creamy basil buttermilk dressing (recipe below)
• Fresh basil, chopped
• Plenty of course salt and fresh cracked pepper

Creamy Lemon Basil Dressing (2 Tbs (30 g) of dressing= 24 cal/1f/2.3c/1.9p)

• 1 1/2 cup non-fat Greek yogurt
• 1 1/2 cup reduced-fat buttermilk
• 6 tbs (30g) white balsamic vinegar (or sub champaign vinegar or even apple cider.)
• A big handful of fresh basil (20 g)
• 6 cloves of garlic (or frozen cubes)
• 1 1/2 tsp onion powder
• 1 1/2 a small avocado (120 g)
• 1 1/2 tbs parmesan (60 g)
• 6 tbs fresh lemon juice (90 g)
• 3 tsp honey (21 g)
• 2 1/4 tsp salt
• 3/4 tsp pepper

INSTRUCTIONS

1. Blend or food process all dressing ingredients until smooth.  I love to use my Ninja IQ (that I use for EVERYTHING but especially my favorite nightly shake.) But anything should work.
2. Pile greens in a bowl or platter and top with everything else. Toss and enjoy!

NOTES

• This makes about 490 grams of salad.  That’s big but I eat the whole thing with some added protein for a meal. Feel free to double it for the family to use as a side and log your portion in grams off of My Fitness Pal.  I’ve pre-loaded it by grams to provide that option! But the macros below are for this entire bowl if you don’t want to bother weighing your final portion.
• To log this exact salad in My Fitness Pal, search “Lillie Eats and Tells Cobb Salad with Creamy Lemon Basil Dressing”. If you eat one recipe you can log the whole 490 g serving. But you can also double or triple it for a crowd and log whatever portion of it you take. You can also search and log the dressing for when you want to add more or use it later. “Lillie Eats and Tells Creamy Lemon Basil Dressing”.

Nutrition

• Serving Size: 1 whole salad (490 g)
• Calories: 355
• Sodium: 630
• Fat: 18.4
• Carbohydrates: 25
• Fiber: 8.3
• Protein: 23.4

Keywords: Cobb, Salad, cherry tomatos, red onion, avocado, bacon, blue cheese, creamy, lemon, basil, buttermilk, dressing,

Lillie Eats and Tells - Brown Sugar Spiced Pork Tenderloin & Shaved Pork Tenderloin Sandwich

Brown Sugar Spiced Pork Tenderloin with Chimichurri

★★★★★

 

5 from 2 reviews

The easiest way to have delicious LEAN protein grilled up quickly for the whole family! This will be a new favorite for us…

• Author: Lillie
 
• Prep Time: 30 min
 
• Cook Time: 20 min
 
• Total Time: 50 minutes
 
• Yield: 6-8 1x
 
• Category: Pork
 
• Method: Grill
 
• Cuisine: American

Ingredients:

For the Pork:

• 2.5 lb pork tenderloin (only 2.5 g fat for a 4 oz portion- I always get mine from Costco)
• 6 cloves garlic (or my favorite frozen dorot cubes)
• 2 tbs brown sugar
• 1 tbs balsamic vinegar
• 1 tbs olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp kosher salt

For the Light Cilantro Basil Chimichurri:

• 1 cup fresh cilantro
• 1/3 cup fresh basil leaves
• 1/4 cup white balsamic vinegar
• Juice from half a lemon
• 2 cloves garlic (frozen dorot cubes)
• 1/2 tbs olive oil
• 1/2 tsp salt
• 1/4 tsp pepper
• Pinch of red pepper flakes

INSTRUCTIONS

1. Trim fat off of pork tenderloins. I like to rinse mine, and pat dry.
2. Mix all of the other ingredients for the pork rub rub. It will make a thick marinade.
3. Using a spoon (or ziplock bags on your hands!) rub the marinade all over the two tenderloins. You can cover, and refrigerate for a few hours or overnight— OR just leave on the counter like I did for 15-30 minutes before grilling.  Always best to let it come to room temp before grilling.
4. Heat grill to pretty high heat.
5. Spray grill carefully with cooking spray.
6. Sprinkle tenderloins with additional kosher salt and pepper (not listed) and place on grill. Sear for about 2-3 minutes per side over the high heat, and then turn down to medium, and cover. Cook for about 15-17 minutes TOTAL, including searing time, rotating every 5 minutes or so.  If you have a meat thermometer, internal temp should be about 140.
7. Let rest for 10 minutes, tented with foil before slicing in!
8. Pulse all chimichurri ingredients in a mini food processor or blender… it’s not as pretty without loads of olive oil, but the taste was still incredible with the pork!*

NOTES

• If I have guests, (or for my chimichurri loving daughters) I’ll make this chimichurri, and then split it in half and whisk additional olive oil into one jar for anyone who’s not watching their fats.  My macros are calculated for it without of course, but as long as you section some off, you can just weigh your portion from that batch!
• If you count macros, you can search “Lillie Eats and Tells Brown Sugar Spiced Pork” and “Lillie Eats and Tells Light Cilantro Basil Chimichurri” in My Fitness Pal and log the amount you take AFTER it’s cooked and prepared. You don’t have to worry about the raw ingredients etc!

Nutrition

• Serving Size: 100 g pork with 30 g chimi
• Calories: 207
• Fat: 6.2
• Saturated Fat: 1.6
• Carbohydrates: 8.7
• Protein: 28.2

Keywords: pork, tenderloin, grill, chimichurri, brown sugar

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Shaved Pork Tenderloin Sandwich with caramelized apples and chimichurri mayo

★★★★★

 

5 from 2 reviews

I’ve never been excited about LEFTOVER grilled pork tenderloin until now! We’ll be grilling double from now on. These were a hit for the whole fam. And so quick to throw together!

• Author: Lillie
 
• Prep Time: 20
 
• Cook Time: 30
 
• Total Time: 30
 
• Yield: 1 1x
 
• Category: Sandwiches
 
• Method: Stove
 
• Cuisine: American

INGREDIENTS

• 1 brioche hamburger bun (or favorite bun. I find these in the bakery section at Walmart, Stater Brothers, Ralphs, and Sprouts.)
• 100 g brown sugar garlic pork tenderloin sliced super thin, heated just BARELY in the microwave until it’s not cold. No need for hot! That’s what will make it taste reheated.
• 15 g chimichurri (I always make this one when I make the pork so it’s perfect to use the next day for  these sandwiches!)
• 15 g low fat mayo, lite sour cream, or greek yogurt*
• 15 g caramelized onions (see below)
• 15 g caramelized apples (see below)
• 40 g sliced tomato
• Arugula

INSTRUCTIONS

1. Caramelize onions and apples: Heat a large fry pan to medium high heat, spray with cooking spray, and add thinly sliced onion and apples, careful to keep each on their own side just so you can control what you take. You can do as much as you’d like.  I did half an onion and a whole apple and had leftovers.
2. Sprinkle both with a little kosher salt and let sit for a couple of minutes to start cooking. Then turn pan down to medium-low and cook cover for 20-30 minutes until caramelized and tender. They will have cooked down by half.  Prep everything else while they cook, stirring them occasionally, careful to keep them divided in the pan. (Unless you don’t mind them all combined!)
3. Chimichurri mayo: Combine equal parts chimichurri and your base (low fat mayo, lite (or fat free) sour cream, or greek yogurt.)
4. Toast buns: Spray insides of brioche with a mist of cooking spray and place face down on a preheated pan to toast until golden brown. I always use my pancake skillet. Or you can broil them, just watch closely! But promise you won’t skip the toast.
5. Build your sandwich: Top bottom bun with 2 tbs or 30 g of chimichurri spread, then 100 g of thinly sliced pork, 15 g each of the caramelized onions and apples, tomatoes, and arugula.
6. I hope you lid it with that toasty top bun… and enjoy!

NOTES

• It’s such a small portion of sour cream, mayo, or yogurt, it won’t make a huge difference which you choose. But for these specific macros I used greek yogurt. Lite sour cream is my favorite for flavor and texture.
• I used a mandolin for the apples but any thin slice is fine.
• If you don’t have leftover chimichurri and don’t want to go to too much trouble, just do a quick stir of 1/4 cup of your base, a clove of garlic (frozen dorot cube for me of course), and some quick minced cilantro and basil to taste! Pretty much this staple basil “aioli” in this recipe, with some added cilantro, OR I’m sure it’d be good with my all-time favorite always-stocked skinny chipotle cream.

Nutrition

• Serving Size: 1 sandwich
• Calories: 401
• Fat: 10.5
• Carbohydrates: 41.5
• Protein: 34.7

Keywords: pork, tenderloin, sandwich, chimichurri, caramelized onion, apple, arugula

Pesto Zoodles by Kraft

*************haven't tried yet

https://www.myfoodandfamily.com/recipe/211402/pesto-zoodles?utm_source=Pinterest&utm_medium=Social&utm_campaign=Ahalogy&utm_content=211402

15 Min(s)

15 Min(s) Prep

Healthy Living

Make 'noodles' out of zucchini for one-of-a-kind Pesto Zoodles. A smart alternative to pasta, Pesto Zoodles help get more veggies into your diet.

What You Need

Select All

4 Servings

2 large zucchini (1 lb.)

1 Tbsp. olive oil

1 cup grape tomatoes, cut in half

1/2 cup CLASSICO Traditional Basil Pesto Sauce and Spread

2 Tbsp. KRAFT Shredded Parmesan Cheese

Make It

1

Use spiralizer to cut zucchini into thin lengthwise curled strips.

2

Heat oil in medium skillet on medium heat. Add zucchini; cook 2 to 3 min. or until slightly softened.

3

Add tomatoes and pesto sauce; mix lightly. Cook 1 to 2 min. or until heated through, stirring frequently.

4

Sprinkle with cheese.

Calories

180

% Daily Value*

Total Fat 16g

21%

Saturated Fat 3g

15%

Trans Fat 0g

Cholesterol 5mg

2%

Sodium 320mg

14%

Total Carbohydrates 7g

3%

Dietary Fibers 2g

7%

Sugars 4g

8%

Protein 4g

8%

Vitamin A

35%

Vitamin C

30%

Calcium

6%

Iron

6%

* Percent Daily Values are based on a 2,000 calorie diet.

Macro Friendly Breakfast Casserole by spark recipes

*******haven't tried yet

https://recipes.sparkpeople.com/recipe-detail.asp?recipe=2918094&utm_source=pinterest&utm_medium=social&utm_content=coloful&utm_campaign=social-share-button

Introduction

This easy sausage, egg and hash brown casserole is simple to make, and always a crowd-pleaser!

Minutes to Prepare: 15

Minutes to Cook: 30

Number of Servings: 8

Ingredients

1 pound Honey Suckle Turkey Breakfast Sausage
1 medium white onion, peeled and diced
1 green bell pepper, cored and diced
4 egg whites
2 whole eggs (yolk included)
1/3 cup 2% milk
1 (20 ounce) sweet potatoes (about 3 medium potatoes)
2 cups shredded mexican blend cheese
1/4 teaspoon freshly-ground black pepper
2 stocks thinly sliced green onions

Directions

Heat oven to 375 degrees F.

Add the sausage to a medium saute pan. Cook over medium-high heat until browned, crumbling the sausage with a spoon as it cooks. Remove sausage with a slotted spoon and transfer to a large mixing bowl. Reserve about 1 tablespoon of sausage grease in the saute pan, discarding the rest. Add the onion and green pepper* to the saute pan, and saute for 5 minutes until cooked. Add the seasoning and saute for an additional 2 minutes until fragrant. Pour the vegetable mixture into the mixing bowl with the sausage. Add finely chopped, lightly steamed sweet potatoes and 1 1/2 cups cheese to the mixing bowl with the sausage and veggies. Stir to combine.

In a separate bowl, whisk together the eggs, milk and black pepper until combined. Then add them to the potato mixture, and stir to combine. Pour the mixture into a baking dish, and top with the remaining 1/2 cup of shredded cheese. Cover with aluminum foil and bake for 20 minutes. Then remove the aluminum foil and bake for an additional 10-15 minutes and the top of the potatoes begin to slightly brown. Remove and let the casserole rest for 5 minutes. Sprinkle with green onions and serve!

Serving Size: Makes 8 servings

Nutritional Info

• Servings Per Recipe: 8
• Amount Per Serving
• Calories: 255.5

• Total Fat: 10.5 g
• Cholesterol: 94.3 mg
• Sodium: 580.1 mg
• Total Carbs: 16.4 g
• Dietary Fiber: 3.0 g
• Protein: 22.4 g