Healthy 4 Life

02/08/2025

11/12/2024

This delicious turkey chili is made with simple ingredients, like lean ground turkey and vegetables. It’s easy to throw together any night of the week.

Lower in carbs, packed with protein and fiber, and satisfying — what’s not to love? This NEW Lean & Green recipe makes 4 servings each with 1 leaner, 1 healthy fat, 3 green and 3 condiments.
Ingredients
1 tsp oil
2 scallions, white and green parts separated, diced
1 large bell pepper (any color), diced
1 jalapeno pepper, diced
¼ tsp salt
2 garlic cloves, minced
1½ lb. 95-97% lean ground turkey
1, (28-oz.) can diced fire-roasted tomatoes
2 tsp ground cumin
2 tsp chili powder
Toppings
4 oz. sliced avocado
2 oz. reduced-fat, shredded cheddar cheese
Directions
1. Heat oil in a large soup pot over medium-high heat, and cook the white part of the scallions with the peppers and salt for 2 to 3 minutes. Add the garlic, and cook until fragrant, about 1 minute.
2. Add the turkey, breaking it up into small pieces with a wooden spoon, and continue to cook until it is cooked through.
3. Pour in the tomatoes, cumin, and chili powder; stir to combine. Cover, and simmer on low for 10 to 15 minutes.
4. Ladle into bowls and top each with an ounce of avocado and ½ ounce of cheese. Sprinkle green part of scallions on top.
Per Serving: 400 calories | 40g protein | 18g carbohydrate | 20g fat

09/23/2024

Our Cheesy Chile Relleno Casserole is filled with peppers and cheesy-goodness and baked in the oven. It’s a lightened up take on chile rellenos; no frying, no heavy batter and we added some extra veggies to boost the nutrition. Plus, making it as a casserole keeps things simple for busy weeknights. Developed by The Culinary Institute of America Consulting*, this recipe makes 4 complete Lean & Green meals (1 Lean, 3 Green, 1 Condiment per serving).

For this Lean & Green recipe and many more, download the OPTAVIA app today from the Apple App Store (for iPhone users) or Google Play (for Android devices).

Ingredients:

3 cups halved or diced canned green chile peppers
3 cups frozen spinach, thawed
1 ½ cups reduced-fat shredded cheddar cheese, divided
1 ½ cups reduced-fat shredded Monterey jack, divided
2 tsp dried oregano (Mexican oregano, preferably)
½ tsp garlic powder
3 large eggs, beaten
3 tbsp fresh cilantro for garnishing (optional)

Directions:
1. Preheat oven to 350°F.
2. Using a clean kitchen towel or your hands, thoroughly ring out all moisture from the thawed spinach.
3. In a clean bowl, combine the spinach, 1 ¼ cup of each cheese (cheddar and Monterey jack), oregano, garlic powder and eggs.
4. Using a 9x9-inch casserole dish, place half of the chile peppers on the bottom. Pour half of the cheese-egg mixture over the peppers and repeat using the remaining peppers and cheese-egg mixture.
5. Sprinkle the remaining cheese on top (¼ cup of cheddar + ¼ cup of Monterey jack) and bake for about 30 minutes until the cheese has melted and the casserole has set and is heated through.
6. Remove the casserole from the oven and allow to rest for 10 minutes.
7. Top with cilantro and divide into 4 equal portions. Serve hot.

*Developed by CIA Consulting, a business unit of The Culinary Institute of America.

09/19/2024

In need of a simple, easy to prep Lean & Green breakfast? Look no further! This delicious broccoli cheddar breakfast bake uses only a few, everyday ingredients and is easy to make. Make it on the weekend and divide it into portions for the week ahead.

This Lean & Green recipe makes 4 servings, each with 1 lean, 3 green, and 1 condiment.

For more breakfast Lean & Green recipes, check out our Breakfast Collection in the OPTAVIA app! Download the OPTAVIA app today from the Apple App Store (for iPhone users) or Google Play (for Android devices).

Ingredients:
6 cups small broccoli florets
2 tbsp water
9 eggs
1 cup unsweetened almond milk
¼ tsp salt
¼ tsp ground pepper
¼ tsp cayenne pepper
Cooking spray
4 oz shredded, reduced-fat cheddar

Directions:
1. Preheat oven to 375°F.
2. In a large microwave-safe dish, add broccoli and water. Microwave on high for 3 to 4 minutes or until tender. Transfer broccoli to a colander to drain off any excess liquid.
3. Meanwhile, whisk together the eggs, milk, and seasonings in a medium-sized mixing bowl.
4. Arrange the broccoli on the bottom of a lightly greased 13 x 9-inch baking dish. Sprinkle the cheese over the broccoli, and then pour the egg mixture over top.
5. Bake for 40 to 45 minutes or until center is set and top forms a light brown crust.

09/07/2024

A sweet and lightly spicy combination with delicious flavors, this shrimp & broccoli duo makes a delicious and satisfying meal in just 20 minutes.

Ingredients:

1½ tsp sweet & sour sauce
2 tsp lime juice
1 tsp Sriracha sauce
1 tbsp soy sauce
3 ½ tsp extra virgin olive oil, divided
2 ½ cups broccoli florets
1 lb. peeled and deveined raw shrimp
1 ½ tsp toasted sesame seeds
2 scallions, thinly sliced on the bias

Directions:

1. Stir together the sweet & sour sauce, lime juice, Sriracha and soy sauce in a small bowl.

2. Heat 2 teaspoons of oil on medium-high heat in a large, nonstick sauté pan.

3. Add the broccoli and sauté until they become bright green and slightly soft, about 3 to 4 minutes. Remove the broccoli from the pan and keep warm.

4. Blot the shrimp dry with paper towels.

5. Heat the remaining 1 ½ teaspoons of oil in a large sauté pan over high heat.

6. Add the shrimp and cook until shrimp is opaque, about 3 to 4 minutes. Remove the shrimp and keep warm.

7. Add the sauce mixture to the pan and heat until boiling.

8. Return the broccoli and shrimp to the pan and toss to coat with the sauce.

9. Serve ½ of the broccoli and ½ of the shrimp per portion, garnished evenly with sesame seeds and scallions.

*Developed by CIA Consulting, a business unit of The Culinary Institute of America.

Check out other delicious recipes in the OPTAVIA app from the Apple App Store (for iPhone users) or Google Play (for Android devices).

Developed by The Culinary Institute of America Consulting*, this NEW recipe makes 2 complete Lean & Green meals (1 Leanest, 2 Healthy Fats, 3 Green, 3 Condiments per serving).

03/01/2024

01/19/2024

Favorite Italian flavors in this meatless, simple-to-make Eggplant Ricotta Bake makes for a delicious Lean & Green meal any day of the week! This NEW recipe makes 2 complete Lean & Green Meals (1 Lean, 3 Green, 3 Condiments per serving). It’s satisfying, tasty and a great way to enjoy a healthy portion of protein and veggies!
For this Lean & Green recipe and many more, download the OPTAVIA App today from the Apple App Store (for iPhone users) or Google Play (for Android devices). You can even browse recipes based on dietary needs, protein preference and cooking time!

Ingredients:
2½ cups diced eggplant (about ¾-inch cubes)
½ cup chopped tomatoes
1 tsp dried oregano
¼ tsp kosher salt
⅛ tsp ground black pepper
1⅓ cup part-skim ricotta
2 eggs
3 tbsp grated parmesan

Directions:
1. Preheat oven to 450°F.
2. In a medium nonstick sauté pan, sauté the eggplant until soft and light golden brown. Add the tomatoes, oregano, salt, and pepper.
3. Reduce the heat to medium-low and cook for about 1 to 2 minutes.
4. Divide the eggplant and tomato mixture between 2, (7-inch or ½ quart) non-stick baking dishes.
5. Combine the ricotta, egg, and parmesan in a medium-sized mixing bowl.
6. Top the eggplant dishes evenly with the ricotta mixture.
7. Bake on the top rack of oven until bubbly and golden brown, about 15 to 20 minutes.

01/10/2024

Simple ingredients, simple prep, this NEW Lean & Green recipe makes 2 servings (1 leaner, 1 healthy fat, 3 green, 3 condiments per serving). Tender pork chops marinated with a touch of lemon, olive oil, garlic, rosemary and salt, then served with a lemon & olive oil arugula salad – elegant but simple. You can use up to a ½ teaspoon of dried rosemary in place of fresh!

Ingredients:
1½ tsp lemon zest
2 tsp lemon juice, divided
2 tsp extra virgin olive oil, divided
1 clove garlic, minced
1½ tsp finely chopped fresh rosemary
½ tsp kosher salt, divided
1 lb. boneless center loin pork chops
3 cups arugula

Directions:
1. Combine the lemon zest, half of the lemon juice, half of the olive oil, garlic, rosemary, and half of the salt in a gallon size resealable bag.
2. Add the chops to the marinade, seal the bag, and refrigerate for 30 minutes or up to 2 hours before cooking.
3. Remove the pork from the marinade and discard the marinade.
4. Heat a non-stick grill pan or skillet over medium-high heat.
5. Cook the chops for 3 to 4 minutes per side, then transfer to a 450°F oven to finish cooking until the internal temperature reaches 145°F, about 5 minutes.
6. While the chops bake, combine the arugula and remaining lemon juice, olive oil, and salt in a medium-sized mixing bowl; toss well.
7. Divide the arugula salad between plates and top evenly with sliced pork chops.

*Developed by The Culinary Institute of America Consulting a business unit of The Culinary Institute of America

10/14/2023

A protein-packed chili full of flavor, this NEW Lean & Green recipe will fill your space with a delicious aroma as the chili simmers in the slow cooker. With a total of 6 complete Lean & Green meals (1 Lean, 3 Green, 3 Condiments per serving), you can invite friends and family over to share OR freeze extra! Chili will keep in the freezer for up to 3 months.

For this Lean & Green recipe and many more, download the OPTAVIA App today from the Apple App Store (for iPhone users) or Google Play (for Android devices).

Ingredients:
1 tsp oil
2 lbs. beef bottom round roast, cut into 1-inch cubes
1 tbsp chili powder
1 tbsp cumin
2 tsp garlic powder
½ tsp smoked paprika
1 cup beef stock
2, (15-oz.) cans diced tomatoes with green chilies

Toppings
6 tbsp reduced-fat shredded cheddar cheese
6 tsp plain Greek yogurt
½ cup chopped red bell pepper
½ cup chopped yellow bell pepper
½ cup chopped scallions
4 cups cooked, riced cauliflower

Directions:
1. Heat oil in a large skillet over medium-high heat. Brown the beef in batches until well browned, about 4 to 5 minutes. Transfer to a 5-to-6-quart slow cooker.
2. Using the same skillet, reduce the heat to medium and stir in the chili powder, cumin, and garlic powder. Toast the spices until fragrant, about 15 to 30 seconds.
3. Add the beef broth and simmer, scraping up the browned bits on the bottom of the skillet, about 3 minutes.
4. Transfer to the slow cooker. Add the canned diced tomatoes with green chilies, cover and cook on high for 5 hours or low for 8 hours.
Serve each bowl of chili (2/3 cups per serving) with
· 1 tablespoon shredded cheese
· 1 teaspoon Greek yogurt
· 4 teaspoons each: red and yellow bell pepper, scallions
· 2/3 cup cooked, riced cauliflower

Nutrition Per Serving: 300 calories, 7g fat, 17g carbohydrate, 42g protein

10/09/2023

Two brand new fuelings for us!!! 🤤

10/02/2023

Many of us have tried cauli crust pizzas, but have you tried a spaghetti squash crust pizza? This NEW easy-to-make Lean & Green-friendly pizza is delicious and satisfying - you won’t miss the traditional high-carb pizza crust and your body will thank you for fueling it with good-for-you veggies and lean protein. Developed by The Culinary Institute of America Consulting*, this recipe makes 2 complete Lean & Green meals (1 Lean, 3 Green, 3 Condiments per serving).

For this Lean & Green recipe and many more, download the OPTAVIA App today from the Apple App Store (for iPhone users) or Google Play (for Android devices).

Ingredients:
1 small spaghetti squash (about 2 lbs.)
1 egg
1 2/3 cup reduced-fat, shredded mozzarella, divided
¼ tsp garlic powder
1/8 tsp kosher salt
1 cup canned diced tomatoes, well drained
1 tsp Italian seasoning, divided
3 tbsp grated parmesan cheese

Directions:
1. Pierce the squash in a few spots with a sharp knife.
2. Place the squash on a large microwave-safe plate and microwave for 5 to 7 minutes.
3. Turn it to the other side and microwave for an additional 5 to 7 minutes, until it is soft to the touch.
4. Remove the squash from the microwave and let stand for 5 minutes.
5. Using a sharp knife, carefully cut the squash in half lengthwise.
6. Scoop out the pulp and seeds from the center, then rake a fork back and forth to remove strands of the flesh. Measure 2 cups of the strands (reserve the remaining squash for a later use), place in a clean dishtowel or layered paper towels, and roll and squeeze out all the excess water.
7. Whisk the egg with 2/3 cup of mozzarella and the garlic powder and salt in a large mixing bowl.
8. Stir in the spaghetti squash until well combined.
9. Transfer the squash to the center of a parchment lined baking sheet and gently press the squash into a long oval, flatbread-like shape.
10. Bake in a 400°F oven until golden brown, about 20 minutes.
11. While the crust bakes, blend the canned tomatoes with half of the Italian seasoning in a blender or food processor until smooth.
12. Spread the tomato sauce on the crust and top with 1 cup of mozzarella, parmesan cheese and the remaining Italian seasoning.
13. Bake until the cheese is melted and bubbly, about an additional 10 to 15 minutes.
14. Remove from the oven and let rest for about 3 minutes before slicing.
15. Cut the pizza into an equal number of slices and serve.

Nutrition Per Serving: 370 calories, 34g protein, 20g carbohydrate, 20g fat

*Developed by CIA Consulting, a business unit of The Culinary Institute of America.

09/18/2023

Chicken tenderloins are lightly coated with parmesan cheese and almond flour, then air-fried or baked for a crispy, yet healthier take on chicken tenders. A refreshing buttermilk ranch cabbage jicama slaw is served on the side. This NEW Lean & Green recipe makes 2 servings (1 Leaner, 1 Healthy Fat, 3 Green, 3 Condiments per serving). A recipe the whole family will love.

Ingredients:
6 tbsp reduced-fat Parmesan cheese
1½ tbsp almond flour
½ tsp garlic powder
¼ tsp black pepper
1 lb. chicken tenderloins
Cooking spray
1 cup shredded cabbage
1 cup shredded jicama
1 cup bell pepper (any color), thinly sliced
2 tbsp Hidden Valley Buttermilk Ranch Light

Directions:
1. Preheat air fryer or convection oven to 400℉.
2. In a shallow dish or pie plate, combine parmesan cheese, almond flour, garlic powder and black pepper.
3. Dredge chicken in the parmesan-almond flour mixture until well coated.
4. Spray air fryer basket with cooking spray.
5. Place the tenders in the air fryer basket in a single layer (you may need to work in batches).
6. Spray the chicken tenders with cooking spray.
7. Air fry or bake for 25 to 30 minutes, turning tenders half-way through the cooking time. Chicken is done when a meat thermometer inserted in the center reaches 165°F.
8. In a bowl, combine the cabbage, jicama and red bell pepper. Toss with the buttermilk ranch dressing.
9. Serve 2 to 3 chicken tenders (6 ounces total) with 1½ cups cabbage slaw per serving.