Healthy Substitutions

Now that you are enjoying healthier meals, it doesn’t mean you need to sacrifice flavor! There are plenty of healthy substitutions that you can make so that you won’t feel like you are depriving yourself. These are just a few recipe suggestions to inspire you to be creative with your meal planning.

Use zucchini instead of tortillas to pack in the veggies!

Zucchini Enchilada Boats

4 Servings | 1 Protein | 1 Fat | 1 Dairy | 1+ Vegetable | 1 Thermo-Snack

Ingredients

  • 1 cup cooked and shredded chicken
  • 2 medium zucchini, sliced in half through length*
  • 1 tablespoons olive oil
  • 1 Chili N Beans Thermo-Snacks®
  • Topping options: diced tomatoes, chopped cilantro, chopped onion, plain Greek yogurt (make sure to stay within proper serving sizes)

Directions

  • Preheat oven to 400 degrees.
  • Using a spoon, scoop centers from zucchini while leaving a 1/4-inch rim to create boats.
  • Brush tops and bottoms with 1 tablespoon of the olive oil and place in two baking dishes (I used a 13 by 9 and a 9 by 9).
  • Bake in preheated oven until zucchini is nearly tender, about 20 – 25 minutes.
  • Combine chicken and prepared Thermo-Snack, simmer for 5 minutes.
  • Remove zucchini from oven and spoon chicken mixture into zucchini.
  • Return to oven and bake 5 – 10 minutes longer until zucchini is tender.
  • Serve warm topped with diced tomatoes, cilantro, and optional onion.

Tips:
• Look for zucchini that is wider and more uniform in width.
• Turn up the heat! Feel free to spices like cumin, chili powder and paprika to add some more kick to these boats.

Spaghetti squash is a delicious substitute for white potatoes or pasta

Spaghetti Squash Hash Browns

8 Servings | 1 Starch | 1 Fat

Ingredients

  • 2 cups cooked & shredded spaghetti squash (about 1/2 small cooked squash)
  • 2 tablespoon nut, olive or avocado oil

Directions

  • Heat the oil in a large non-stick skillet over medium heat
  • Press the water out of the squash with paper towels
  • Form little patties (2 tablespoons or so) by pressing the squash firmly between your palms
  • Place the patties gently on the warmed skillet and let cook for 5-7 minutes per side. Only flip these once if possible to make sure they get nice and browned.
  • Transfer to paper towels to drain, then serve warm

Save your starch servings and swap out cauliflower for rice!

Veggie Fajita Bowls with Cauliflower ‘Rice’

4 Servings | 2 Vegetable | 1 Fat | Dairy

Ingredients

Fajita Veggies

  • ½ tablespoon olive oil
  • 2 bell peppers, whichever colors you like, seeded and sliced into ⅓-inch-thick strips
  • 1 yellow onion, peeled and sliced into strips
  • 1/2 tablespoon chili powder
  • 1/2 teaspoon cumin
  • ½ teaspoon paprika
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon garlic powder
  • 1/2 teaspoon Morton® Lite Salt
  • 1/2 teaspoon ground black pepper

Cauliflower Rice

  • 1/2 tablespoon olive oil
  • 1 large head of cauliflower, cut into florets
  • ¼ cup cilantro leaves
  • 2 tablespoons fresh lime juice
  • ½ teaspoon Morton® Lite Salt

Directions

Fajita Veggies

  • In a large skillet, heat the olive oil over medium heat.
  • Add the peppers, onions, and sea salt to skillet.
  • Cook for 14 to 16 minutes or until veggies are tender and golden, stirring occasionally.

Cauliflower Rice

  • Meanwhile, add the cauliflower florets, cilantro, and lime juice to a food processor and pulse 30 to 40 times to rice the cauliflower.
  • In another large skillet, heat the olive oil over medium. Add the riced cauliflower mixture and sea salt.
  • Cook for 6 to 10 minutes or until the cauliflower is tender and just barely turning golden, stirring occasionally.

 

To Assemble

  • In 4 bowls, divide the cauliflower rice, peppers and onion
  • If you like, add some pico de gallo for some extra veggies and a squeeze of lime for a bit of zing!

Say goodbye to mayo and hello to avocado!

Avocado Tuna Salad
6 Servings | 1 Protein | 1 Fat | 1 Vegetable | 1 Fruit

Ingredients

  • 2 cans of flaked light tuna packed in water
  • 1 ripe avocado
  • 1/2 cup celery, chopped
  • 1/2 cup red onion, diced
  • 1/2 red apple, chopped
  • 1 tablespoon water
  • 1 teaspoon dried dill
  • 1/2 teaspoon dijon mustard
  • 1/4 tsp cumin
  • Morton Lite Salt and pepper, to taste

Directions

• In a large bowl, mash up avocado with the back of a fork or potato masher.
• Add in tuna, celery, red onion and apple. Mix well.
• Add in pickle juice, dried dill, dijon, cumin and salt and pepper. Mix well.
• Serve in a low-carb pita

Ditch the ranch and reach for this healthy Green Goddess Dip

Green Goddess Dip with Veggies

4 Servings | 1 Fat | 1/8 Dairy | 1+ Vegetable

Ingredients

• 1 cup avocado (about 1 avocado), chopped
• 2 small garlic cloves, chopped
• 2 scallions, chopped
• 1/4 cup white wine vinegar
• 1 1/2 tablespoons lemon juice
• 1/4 cup Greek yogurt
• 1/4 cup firmly packed basil, chopped
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon tarragon leaves, chopped

Directions
• Add the avocado, garlic, scallions, white wine vinegar, lemon juice, and Greek yogurt to a food processor or blender; process until relatively smooth. Add the basil, parsley, and tarragon; process until smooth.
• Serve with crudités as a dip

Allow these recipes to get your creative juices flowing and you will easily be able to think up some fun substitutions of your own!

Entrees, Foodie Flavor, Recipes, Sauces and Dressings, Snacks and Sides, Thermo-Snacks Recipes, Uncategorized

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