Flounder Alfredo

1 Serving with 1 Lean, 3 Greens, 2 Condiments, 2 Healthy Fat


6 oz. Flounder  (2/3 Lean)

2 Tbsp Ground Flax Seed

2 Tbsp Walden Farm Ranch Dressing

For Alternative Pasta:

1 spaghetti squash

Alfredo Sauce:

1/3 cup Skim milk Ricotta cheese (1/3 Lean)

1/2 tsp garlic powder (1 Condiment)

1 tbsp grated Parmesan cheese (1 Condiment)

1 tbsp unsweetened almond milk (1/16 Condiment)

Fresh ground pepper, if desired


Coat the flounder in 1 Tbsp of Ranch Dressing. Then dip it into the flax seed. Any remaining dressing or flax, pour on top of the flounder. Bake it on a cookie sheet for 10 minutes at 425 deg.

Slice your spaghetti squash in half and remove the seeds. Bake in an oven (facing up) for 1 hour at 350 deg. When it is done and slightly cooled use a fork to pull out all the squash. Use 1 ½ cups, the remaining can stay in the fridge for other recipes.

To make Alfredo sauce, combine ricotta cheese, garlic powder, Parmesan cheese, almond milk and pepper in a small microwave safe bowl. Heat until warm (about 45 sec to 1 min), stopping the microwave every 15 seconds to stir. Make sure the ricotta cheese doesn’t get too hot. Once it was mixed with the squash.

Place cooked diced chicken over squash noodles and then pour warm sauce on top. Enjoy!


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