Author Archives: Jim Smith

Cauliflower “Hot Wings” With Greek Yogurt Dip

These cauliflower hotties are popping with flavor. When combined with a feta cheese crumble greek yogurt dip, they are out of this world fantastic!

This recipe is for two people. For Medifast 5 and 1 lean and green meals, this counts for 2 greens, 2 fats and 2 condiments per serving, when served with the dipping sauce.

Cauliflower Hot Wings

About 2 cups of cauliflower, washed and broken up into small florets
2 tsp extra virgin olive oil
1 tsp garlic powder
1 tsp paprika
1 tsp chili powder
1/2 tsp salt
1/2 cup of Frank’s Redhot Wings sauce

Preheat oven to 425. Place cauliflower in a bowl with a lid. Add olive oil and shake to distribute evenly. Combine dry ingredients, and then sprinkle over the cauliflower. Shake again to make sure all pieces are coated evenly.

Spread cauliflower out on a rimmed baking sheet and roast for 20 minutes. Pour wing sauce over baked cauliflower and let stand 5 minutes. While you are waiting the 5 minutes, make the greek yogurt dip below.

Greek Yogurt Dip, With Feta Cheese Crumbles

1/4 cup Greek plain nonfat yogurt
1 tablespoon light mayonnaise
1 tablespoon reduced fat feta cheese crumbles
Pinch of salt
1/8 tsp ground black pepper
1/8 tsp garlic powder
1/8 tsp onion powder
1/8 tsp dried parsley flakes
1/8 tsp dried chives
1 tsp dill pickle “juice” from the pickle jar

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Oven Roasted Honey Mustard Brussels Sprouts

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Not yo momma’s brussels sprouts!  These are oven roasted goodies, sitting on a bed of spinach with Newman’s honey mustard dressing.  Pictured on the side is a baked and seasoned chicken breast.  But this recipe is really about the brussels sprouts.


Preheat oven to 350°F.
Line a rimmed baking sheet with parchment or aluminum foil.
Put Brussels sprouts in bowl and toss with dressing to coat.
Spread evenly on baking sheet in a single layer.
Bake, uncovered, for 30 minutes, until tender.


This is the dressing we recommend.

Curry Tilapia with Oven Roasted Curry Vegetables

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This recipe will work well with either Tilapia or Cod.

Makes 2 servings.

  • Put 14 oz of fish on baking tray.
  • Add vegetables to baking tray. We used cauliflower, orange peppers, and summer squash.
  • Spray fish and vegetables lightly with olive oil.
  • Put 1-2 tsp curry powder on the fish and cauliflower. Below is a picture of what curry powder looks like.
  • Sprinkle a pinch salt on the bell peppers and summer squash.
  • Bake in a preheated 400 degree oven for 20 minutes.



Baked Cajun Tilapia with Green Salad and Roasted Bell Peppers

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 Makes 2 servings

16 oz fresh or frozen Tilapia (This will be about 7 oz cooked per serving)
1 red bell pepper
2 tsp olive oil
4 cups of washed shredded lettuce
2 Tbsp Newman’s lite Italian Dressing

Cajun Seasoning for the Tilapia:

1/2 tsp lite salt
1/2 tsp dried oregano
1/2 tsp paprika
dash of cayenne
1/4 tsp ground black pepper


Preheat oven to 400 deg F. Thaw tilapia if frozen. Place tilapia on a foil covered baking sheet. Remove stem and seeds from the bell pepper and slice. Lay the slices on the baking sheet next to the tilapia. Spray or brush the olive oil over the tilapia and the peppers.

Mix all the cajun seasonings (salt, oregano, paprika, cayenne and black pepper) together well in a bowl or spice grinder. Sprinkle cajun seasoning evenly over the tilapia. Place the tilapia and peppers in the preheated oven and bake for 15 minutes or until the fish flakes and is thoroughly cooked.

Place 2 cups of lettuce on 2 plates and drizzle 1 Tbsp of dressing over each salad. Serve along side the fish and peppers.

Hope you enjoy!


Spiced Orange Chicken with Almonds and Cauliflower Rice

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Makes 2 servings

2 chicken breasts, cubed into bite size pieces (cooked weight of 12 oz)
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp ground coriander
1 Tbsp grated ginger
1/8 tsp cayenne pepper
1 tsp garlic powder
1 green bell pepper
1 red bell pepper
1/4 cup chopped parsley
1/8 cup slivered unsalted almonds
1/2 cup sliced green onion
2 tsp extra virgin olive oil
1 head cauliflower for cauliflower rice
Orange sauce
(1/4 cup water, 2 tsp orange juice concentrate, 2 tsp lemon juice, 2 tsp rice vinegar, 2 tsp soy sauce, dash of red pepper flakes to taste, a touch of grated orange peel… aka orange zest, and 1-2 tsp sweetener* [you may have to experiment to find which artificial sweetener you like best… be careful as some sweeteners don’t measure the same as sugar])

Make cauliflower rice first: Grate cauliflower florets or pulse in a food processor until it resembles rice. Place grated cauliflower in a microwave-safe dish and cover. Cook cauliflower in microwave on high until tender, about 7 minutes.

Then make orange sauce: Pour water, orange juice concentrate, lemon juice, rice vinegar, and soy sauce into a saucepan and set over medium-high heat. Stir in the red pepper flakes, orange zest and sweetener. Bring to a boil. Remove from heat.

Saute chicken, black pepper, salt, garlic powder, coriander, cayenne, in olive oil, over medium-high heat cooking about halfway through. Add ginger, bell peppers, and green onion. Saute some more until chicken is fully cooked. Turn heat to low. Add orange sauce to chicken. Add the almonds and parsley to the chicken.

Dish up the chicken and serve with a 1/2 cup side of the cauliflower rice per serving. Save the rest of your cauliflower rice for your next lean and green meal!

This is a lean and green Medifast recipe, which is compliant with the Take Shape For Life program.

Watermelon Cake – A Healthier Alternative to the Traditional Cake

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This is not something to have if you are in weight loss mode and on the five and one plan!  But, a worthy recipe to share if you are in maintenance mode with your weight and want a healthier alternative to the traditional birthday cake.

Here’s how you make it: Take a watermelon and carve it in the shape of a cake.  Add low fat or non fat cool whip.  Blueberries and sliced strawberries.

Also makes a great treat for the fourth of July!