Krasovitsky Health

Let’s hear it for Stoney!

Creamy Tuscan Garlic Chicken

Makes 3 servings
Per serving
1 Leaner protein
1 fat
3 condiments

Ingredients:
• 22.75 oz raw boneless skinless chicken breasts, thinly sliced~Yields 15 oz cooked (2 1/2 leaners)
• 1 Tablespoon olive oil (3 healthy fats)
• 6 oz non-fat plain greek yogurt (1/2 leanest)
• ½ cup chicken broth (1 condiment)
• 1/2 teaspoon garlic powder (1 condiment)
• 1/2 teaspoon Italian seasoning (1 condiment)
• 3 tbsp parmesan cheese (3 condiments)
• 1 cup spinach, chopped (1 green)
• 3 pieces sun dried tomatoes (3 condiments)

Directions:

In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
Add the yogurt, chicken broth, garlic powder, Italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach and sundried tomatoes and let it simmer until the spinach starts to wilt. Add the chicken back to the pan and serve over zucchini noodles if desired.

YES!! Take care of every aspect of your health.

12 weeks!!! Let’s go Marie!

Egg Drop Soup

Ingredients:
1 cup chicken broth (1 Condiment)
1/4 teaspoon soy sauce (1/4 Condiment)
1/8 teaspoon sesame oil – optional but recommended (1/8 Healthy Fat)
1 egg, beaten (1/3 lean)
1 teaspoon chopped fresh chives (1/21 Condiment)

Directions:
In a small saucepan, combine the chicken broth, soy sauce and sesame oil. Bring to a boil. Stir gently while you pour in the beaten egg. Cook for about 1 minute. Season with chives before serving.

1/3 Lean, 1.3 Condiments and 1/8 Healthy Fat

*You will need to add 2/3 Lean such as 3.3 oz lean beef, 4 oz chicken, or 4.6 oz shrimp and all your Greens as well as any additional healthy fats depending on which lean you choose

Work hard!

Cauliflower Kugel Bites

INGREDIENTS

· 4 cups cauliflower, cut into florets

· 10 sprays of olive oil spray

· 1/2 cup scallions, chopped

· 2 TBSP Almond Flour

· 8-10 almonds

· 3 large eggs

· 1/4 cup chopped fresh parsley

· 2 teaspoons dried dill

· 1/4 teaspoon salt

· 1/2 teaspoon black pepper

PREPARATION

1. Preheat oven to 350 F.

2. Bring a large pot of water to a boil. Add cauliflower and cook until tender, about 10 minutes. Drain and transfer to a large bowl.

3. Mash cauliflower with a potato masher, until mostly mashed up.

4. Spray skillet with cooking spray and heat over medium high heat. Saute scallions until tender and fragrant about 3 minutes. Add to mashed cauliflower.

5. Mix in Almond flour, eggs, half of parsley, dill, salt and pepper. Stir until all mixed.

6. Spray mini muffin pans with cooking spray. Spoon cauliflower mixture evenly among the trays. Chop almonds and mix with remaining parsley and sprinkle over kugels.

7. Bake uncovered until set and beginning to brown. About 30 minutes.

Enjoy hot or cold
Makes 3 servings and per serving you receive:

· 1/3 lean protein
· 3 greens
· 2 condiments
· 1/3 optional snack

So beyond proud of Jasmina!

Are you actively taking the steps you need to take to live the life of your dreams?!

Kay lost 40lbs!! Let’s hear it for her!

Crockpot Pizza Casserole

Ingredients:
1 lb uncooked 95 to 97% lean ground beef ~ 12 oz cooked (2 Leans)
1 tsp garlic powder (2 Condiments)
3/4 tsp salt (3 Condiments)
1/4 tsp black pepper (1/2 Condiment)
1 tsp dried oregano leaves (1 Condiment)
1 tsp dried basil leaves (1/2 Condiment)
2 cups roughly chopped fresh cauliflower (4 Greens)
1/4 cup fresh grated parmesan cheese (4 Condiments)
* 2 cups approved marinara sauce (8 Greens)
1 and 1/2 cups reduced fat shredded mozzarella cheese with
2 oz turkey pepperoni slices, divided (2 Leans)

Directions:
Over medium high heat, cook ground beef in a large skillet. Add garlic powder, salt, and pepper. Drain grease. Remove from heat.

Add dried oregano, dried basil, cauliflower, parmesan cheese, marinara sauce and 1 oz of turkey pepperoni that has been cut into fourths to the ground beef until combined. Pour into a slow cooker that has been sprayed lightly with cooking spray.

Cook on LOW for 4 to 6 hours.
Top with mozzarella cheese and additional 1 ounce of turkey pepperoni. Cook for an additional 30 min on HIGH or until cheese has melted.

4 Servings with
1 Lean, 3 Greens, and 3 Condiments per serving

*When choosing a sauce, it must have less than 5 g of Carbs per serving or 1/4 cup.

Believe in yourself!