Healthy Body

Tuna Noodle Casserole
Amazing lean and green at home tonight!

12 oz of raw fresh tuna

1 8 ounce package of Shirataki noodles

1 cup diced zucchini

1/2 cup diced tomatoes

½ cup diced green peppers

2 wedges Laughing Cow Light soft cheese (1 carb/serving)

dash of chilli flakes

1T Walden Farms Balsamic Dressing

Throw in a saute pan, transfer to plate, grab your chop sticks (or fork) and enjoy.

Makes 2 Lean and Green meals

Per serving

1 Lean protein

3 vegetable servings

2 condiments

I love Mongolian style me that means throwing anything in your fridge in a saute pan and cooking it. Be on the look out for more recipes to come.  With the start of a New Year I have decided to document what I am cooking in hopes that you might enjoy healthy as much as I love cooking and eating it!


BBQ Chicken and Marinated Veggies
This recipe comes from my friend Molly.  I can't take full credit but it has been Lean and Green approved now with some modifications from me and nutrition support.  A great website to get your Walden Farms condiments is They have flat rate shipping no matter how much you order.

Makes 4 Servings
Per Serving
1 Lean
3 Green
3 Condiments

Add 8T of Chicken broth to skillet. (chicken broth is recommended by Dr. Andersen for sauteing as substitute for oil.  It adds great flavor and no addition fat)
Add 4 Tablespoon white onion and saute until soft.
Then cut into cubes 32 ounces boneless skinless chicken breasts and add to skillet
6 teaspoons Walden Farms Thick & Spicy BBQ Sauce
2 tsp Mrs Dash Southwest Chipotle seasoning or any other no salt spice you prefer

Marinated Veggies
Combine following ingredients in a tupperware container
6 teaspoons low-sodium soy sauce
1 teaspoon of Mrs. Dash Fiesta Lime seasoning
1 c broccoli
2 cup cabbage
2 cup mushrooms
1 cup zuccinni

Shake good to coat and set in fridge for min of 1 hour.
Preheat over to 400 and cook for 10-15 mins.
Spaghetti Squash Style

4 servings
Per serving
1 Leanest serving if you use 98% Lean ground meat
3 condiments
3 vegetable servings

Add the following to a sauce pan and cook
2 lbs uncooked  Ground Turkey or Chicken
1/2 c onion

1 c Walden Farms Marinara Sauce or 4 tsp of no sugar added spaghetti sauce
1 c stewed tomatoes
6 cups spaghetti squash
Top with 1/4 cup part skim grated cheese
Cooking Squash Methods
Oven Preheat to 375
Cut Squash length wise and pit out the seeds. Place face down on cooking sheet and cook for 30-40 min

MIcrowave method: Use a knife to make an x on both sides of the Squash
microwave on high for 10-15 min
cute length wise and pit out seeds

After cooking scrap the "spaghetti" out with a fork into a bowl and then measure recommended amount into casserole dish

Add meet, onion, sauce, and tomatoes to mixture and top with cheese.  Place back into oven until cheese is melted
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