Recent Additions...

Recipe: Low Carb Granola

Posted on August 30, 2011 by GreenLite Medicine

Substitute any nuts or seeds you like in this recipe, but the flax meal is essential, and the coconut is helpful. These ingredients will absorb the liquids and help form the “granola” clumps. Since this recipe pretty rich, even a small portion will do.

Ingredients

1 cup raw almonds, slivered
½ cup raw walnuts, chopped
½ cup raw pumpkin seeds
1 cup shredded coconut, reduced-fat and unsweetened
½ cup flax seed meal
½ teaspoon salt
½ cup water
¼ cup butter or coconut oil
½ cup sugar-free maple-flavored syrup
1½ cup dry-roasted soybeans such as Seapoint Farms
Edamame or Organic Just Soynuts (sold at WholeFoods Market and other health food stores)

Preparation

Heat oven to 325 F. Cover baking sheet with sides with a greased parchment paper.

Melt the butter or coconut oil in a large bowl. Stir in sugar-free syrup. Add nuts, seeds, coconut and salt, mix together. At this point, it’s good to taste it and add more sweetener if desired. Keep in mind that it will be less sweet after baking and adding soybeans. Turn out onto the baking sheet and press into an even layer.

Bake for 30-40 minutes. Twice during the baking, stir the mixture with a large spoon. Press mixture back down, but after the second time, don’t move it around any more. Bake until fragrant and lightly browned on the surface.

Let cool completely in pan. It will crisp as it cools. Add soybeans and store in sealed container.

Serve with nonfat Greek-style yogurt and fresh fruits such as blueberries.

Yield: 40 Servings (3 tablespoons each)

GreenLite Exchanges per serving:

Protein: ½ (Fat)

Condiment: 1*

Nutrition facts per serving:

Calories: 74 (52 calories from fat)

Fat: 5.8g

Protein: 4g

Carb: 1.5g net

*Due to the high fat content, watch portion size carefully and limit to max one serving a day during acute weight loss phase.

Adopted from: Laura Dolson, About.com’s Guide to Low Carb Diets

GreenLite Recipe: Grilled Shrimp Kebobs

Posted on August 2, 2011 by GreenLite Medicine

Shrimp Kebabs

Ingredients:

¾ lb large shrimp, raw

Fat free Italian dressing

A splash of lemon juice

4 cups cut assorted vegetable, such as cherry tomatoes, onion, mushroom, red bell pepper, zucchini, cauliflower, asparagus, etc.

Preparation:

Marinate shrimp in dressing with a splash of lemon juice for 2 hours (keep in refrigerator).
When ready, alternate shrimp and vegetables onto metal skewers, about 4 shrimps per skewer.
Grill until shrimp is pink. Be careful not to over grill as shrimp will become tough.

Any other type of meat, chicken, fish or firm tofu can be used instead of the shrimp.

Nutrition facts per serving

4 servings (each serving is 4 skewers)

130 calories (18 calories from fat); 2g fat; 21g protein; 7g net carb.
Exchanges per serving

Protein: 3 (very lean)
Carbohydrate: 1
Condiment: 1

Tropical Summertime Protein Smoothies

Posted on July 5, 2011 by GreenLite Medicine

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Tropical Mango

Ingredients:

½ cup frozen mango and mixed berries of choice

¼ cup fat free Greek-style yogurt (such as Fage Total 0%)

Stevia or Splenda as desired

water and ice as desired

1 scoop of Isopure protein powder, vanilla flavor (or add a bit of vanilla extract if using plain)

Lemony Mango

Ingredients:

½ small frozen mango

¼ cup fat free Greek-style yogurt (such as Fage Total 0%)

water and ice as desired

Stevia or Splenda if desired
Squeeze of lemon as desired

1 scoop Isopure protein powder, vanilla flavor (or add a bit of vanilla extract if using unflavored protein powder)

Banana Chocolate

Ingredients:

½ frozen banana

¼ cup fat free Greek-style yogurt (such as Fage Total 0%)

Stevia or Splenda as desired

water and ice as desired

1 scoop of Isopure protein powder, chocolate flavor

Preparation

Place ingredients in blender, about 2 minutes on high, adding protein powder at the last 15 seconds of blending.

Exchanges per serving:

Protein: 3½
Carbohydrate: 1

Nutrition facts per serving:

Calories: 190-200 (5 calories from fat)

Fat:0.5g fat

Protein: 29g

Net Carb: 15-20g

Shrimp & Artichoke Frittata

Posted on June 7, 2011 by GreenLite Medicine

Shrimp Artichoke fritata

Ingredients

4 oz fresh or frozen shrimp in shells

Salt

1/8 tsp freshly ground pepper and more, to taste

½ of 9-oz package frozen artichoke hearts

8 eggs

¼ cup fat-free or low-fat milk

¼ cup thinly sliced green onions

1/8 tsp garlic powder

Nonstick cooking spray

3 tbsp finely shredded Parmesan cheese

Sliced green onions (optional)

Fresh flat-leaf parsley (optional)

Preparation

Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp and pat dry with paper towels. Halve shrimp lengthwise, season shrimp with salt and pepper. Set aside.
Cook artichoke hearts according to package direction; drain. Cut artichoke hearts into quarters, season lightly with salt and pepper; set aside.
In a large bowl whisk together eggs, milk, green onions, garlic powder and the 1/8 tsp pepper; set aside.
Lightly coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add shrimp to hot skillet; cook shrimp for 1 to 3 minutes or until shrimp are opaque. Reduce heat to medium-low.
Add artichoke heart and egg mixture to the pan; cook; scraping the sides and bottom of pan with a rubber spatula to allow uncooked eggs to flow underneath, 3-4 minutes.
Place underneath 400º broiler for 5-8 minutes to set egg on top. Add cheese and broil for 1-2 minutes to allow cheese to melt; serve.

Yield: 5 Servings

Exchanges per serving: Protein: 3 – Carb: 1/2

Nutrition facts per serving: 190 calories (90 calories from fat); 10g fat; 20g protein; 4g net carb

Fajita Salad

Posted on March 23, 2011 by GreenLite Medicine

steak salad l

Ingredients

1 tablespoon prepared Lawry’s Taco Seasoning blend

10 oz cooked lean roast beef, thinly sliced

2 measured teaspoons Extra-Virgin Olive Oil

½ large red bell pepper, thinly sliced

4 cups chopped romaine lettuce

1 cup chopped beefsteak tomatoes

½ cup diced onion

3 tablespoons fresh lemon juice

¼ cup chopped fresh cilantro or Italian parsley leaves

4 oz reduced-fat Monterey Jack cheese, divided into 4 servings

Preparation

In medium bowl, combine taco seasoning and beef slices tossing to coat. Warm 1 teaspoon of oil in large non-stick skillet over low heat. Add pepper and onion; cook 4 minutes, until softened and lightly charred, stirring often. Add beef slices; cook to warm through.

Combine lettuce and tomatoes in large serving bowl. Toss with remaining olive oil and lemon juice.

Divide salad into 4 servings and top with equal amount of beef, pepper and onion mixture. Sprinkle with cheese and cilantro. Serve immediately.

Yield: 4 Servings

Exchanges per serving

Protein: 3 1/2

Carbohydrate: 1/2

Nutrition facts per serving

240 calories (95 from fat); 31g protein; 5g net carb; 10.5 g fat

Low-Carb Pizza Margherita

Posted on February 24, 2011 by GreenLite Medicine

If you don’t have an ovenproof pan, cook the egg “crust” in whatever pan you have and then transfer it to a baking sheet before dressing it with the sauce and cheese to finish it off in the oven.Ingredients

Cooking spray (such as Pam)
½ cup Egg beaters
1 oz low-fat mozzarella string cheese, chopped
1/4 cup marinara sauce*
Big pinch of dried oregano or basil (optional)
Salt and pepper to taste
1 tablespoon grated Parmesan cheese

Preparation

Set small oven-proof pan over medium heat; lightly coat with cooking spray. Add egg mixture and cook without stirring for about 2 minutes until the bottom is set and the top is just a bit loose. Using a rubber spatula, scrape down sides to completely release egg from pan.

Flip the egg over. Cook for a few seconds on the second side and then scatter the mozzarella evenly over the surface. Spoon the marinara sauce and sprinkle it with the oregano or basil, salt and pepper to taste. Dust the pizza with the Parmesan cheese.

Leaving the pizza in the pan, place it under a heated broiler about 1 minute or until the cheese is done to your liking. Remove and serve immediately.

*Note: Additional toppings such as low-fat turkey Italian sausage, sautéed mushrooms, or sautéed peppers can be added.   Choose a marinara sauce with 70 calories per ½ cup serving, 8 grams net carbs, and up to 6 grams sugar. Safeway Select Marinara or Trader Joe’s Arrabiata are good choices.

Yield: 1 Serving
Exchanges per serving
Protein: 3
Carbohydrate: ½ (adjust exchanges for any additional toppings)

Nutrition facts per serving
165 calories (calories from fat 44); 4.5g fat; 20g protein; 7g net carb.

Recipe – Roasted Lamb Chops with Gremolata

Posted on February 10, 2011 by GreenLite Medicine

Lamb Chops

Ingredients

4 well-trimmed, 1 inch thick, loin lamb chops, about 4 ounces each

1 garlic clove, halved

1 teaspoon extra-virgin olive oil

Salt

Freshly ground black pepper

¼ cup chopped, fresh flat-leaf parsley

1 teaspoon chopped garlic

1 teaspoon grated lemon zest

Preparation

Preheat oven to 450 degrees.
Rub both sides of the chops with the cut sides of the garlic cloves. Lightly brush the chops on both sides with oil. Lightly season the chops on both sides with salt and pepper.
Heat a large oven-safe nonstick skillet over high heat. Add the chops and cook 2 minutes. Turn the chops over and place the skillet in the oven. Roast 8-10 minutes for medium rare.
Prepare the gremolata by combining parsley, chopped garlic and lemon zest in a small bowl. Set aside.
Divide the chops among 4 warmed plates. Sprinkle 1 tablespoon gremolata on each.

Yield: 4 Servings

Exchanges per serving:

Protein: 3 (lean)

Nutrition facts per serving:

254 calories (117 calories from fat); 13g fat; 34g protein; 0.2g net carb

Recipe – Gingered Chicken Breast

Posted on January 25, 2011 by GreenLite Medicine

Herb chicken

Ingredients

4 – 4oz boneless, skinless chicken breasts

1 tablespoon fresh lemon juice

1 ½ teaspoons grated fresh ginger

2 cloves fresh garlic

Preparation

Combine lemon juice, ginger and garlic in a deep bowl. Place the chicken breasts in the bowl making sure the chicken is well saturated in the ingredients. Cover and refrigerate for at least 30 minutes or up to 2 hours.

Spray a large nonstick skillet with cooking spray. Heat the skillet on medium, then add the chicken breasts. Cook turning once, until tender about 8 minutes. Be careful not to overcook as the chicken can become rubbery.

If desired, cut up chicken breasts and mix in with ½ cup Shirataki noodles (available at Japanese markets; review week 3 packet for more details.)

Yield: 4 Servings

Exchanges per serving

Protein: 4 very lean protein

Carbohydrate: 0

Nutritional Information per serving

145 calories (13 calories from fat); 1.5g fat; 32g protein; 0g net carb

Recipe – Cranberry Orange Scones

Posted on January 12, 2011 by GreenLite Medicine

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Ingredients

3 cups Carbquik™(available for purchase in our offices)

2 ounces light butter

½ cup low fat sour cream

1 cup water

1¼ cup whole fresh cranberries

Grated zest of a fresh orange, to taste

Preparation

Preheat oven to 410° F.
In a large bowl combine chilled butter and Carbquik™ and mix well. Add sour cream and water and mix again. Then stir in the cranberries and the orange zest. Scoop out the dough with a spoon and drop on slightly greased cookie sheet in 1-ounce portions or so. Bake for 8-10 minutes or until light golden brown.

Yield: 15 scones (1 scone = 1 serving)

Exchanges per serving
Protein: ½
Carbohydrate: ½

Nutrition facts per serving
80 calories (51 calories from fat); 5.7g fat; 4g protein; 3g net carb.

Recipe – Low Carb Chili

Posted on January 12, 2011 by GreenLite Medicine

Chili Picture

Ingredients

1 quart water

2 lbs ground beef (93% lean)

1 teaspoon cinnamon

1 teaspoon cumin

1 onion, chopped

2 cloves garlic, chopped

1 teaspoon Worcestershire sauce

2 teaspoons salt

2 tablespoons chili powder

1 teaspoon black pepper

½ teaspoon red pepper

1 (6 ounce) can tomato paste

½ teaspoon allspice

1 (4 ounce) can mushrooms (drained)

3 bay leaves

¾ cup chopped green pepper

Preparation

Brown meat and drain off fat. Add remaining ingredients, bring to a boil, then simmer 3 hours.

Yield: 8 Servings

Exchanges per serving

Protein: 4 (count as lean protein)

Carbohydrate: 1

Nutrition facts per serving

200 calories (70 calories from fat); 8g fat; 23g protein; 6g net carb

Real Stories | Real Results

"I made the phone call to Greenlite Medicine & am so grateful I did, because I've lost 85 pounds & have maintained the loss for over two years!"

Recent Additions...

Recipe: Low Carb Granola

GreenLite Recipe: Grilled Shrimp Kebobs

Tropical Summertime Protein Smoothies

Tropical Mango

Lemony Mango

Banana Chocolate

Preparation

Exchanges per serving:

Nutrition facts per serving:

Shrimp & Artichoke Frittata

Ingredients

Fajita Salad

Low-Carb Pizza Margherita

Recipe – Roasted Lamb Chops with Gremolata

Recipe – Gingered Chicken Breast

Recipe – Cranberry Orange Scones

Recipe – Low Carb Chili

New Product Tuesday: ThinSlim Foods Vanilla Muffins

Client Spotlight Jen Hinger

GreenLite Recipe: Cilantro Thai Grilled Chicken With Aparagus and Mushrooms

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