Category Archives: Favorite Lean and Green Meals

Highway To Kale Salad Recipe – Medifast Compliant

Inspired by Laughing Planet’s Highway to Kale salad, we have modified it to be lean and green, Take Shape For Life / Medifast, compliant.  Specifically, we reduced the oil, removed the shredded carrots, and removed the dried cranberries.  We have also added grilled chicken for the protein.

Makes 2 servings.

Lemon-Parsley Dressing:
4 tsp olive oil
2 T apple cider vinegar
2 T fresh lemon juice, from half of one medium sized lemon
2 T water
2 T lemon zest, from the lemon you just juiced
1 T stone ground mustard, or Grey Poupon Country Dijon
1/2 cup flat leaf parsley leaves, roughly chopped
2 cloves garlic, minced
1/8 teaspoon salt, or to taste

Kale Salad:
8 ounces lacinato and red leaf kale, thinly sliced
1/4 cup raw pumpkin seeds (pepitas)
1/4 cup cotija cheese, grated + more for serving
2 grilled chicken breasts, about 12oz cooked, seasoned with salt, lemon pepper, and garlic powder

Instructions

Prepare the Lemon-Parsley Dressing:
Juice the lemon using a citrus juicer. Then add all ingredients for the dressing to a small blender, such as a Magic Bullet. Blend until completely smooth.

Prepare the salad:
Add all ingredients for the salad to a large serving bowl. Add desired amount of lemon-parsley dressing and toss well to coat. Serve heaping bowlfuls of salad with additional cotija cheese grated on top.

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Pad Thai with Chicken

Makes 6 servings

Per serving:
1 Leaner protein serving
3 vegetables
3 condiments
2/3 optional snack

  • 1 pound daikon radish, peeled
  • 1 pound zucchini
  • ½ pound (8 ounces) bean sprouts
  • 6 green onions, finely sliced (white and green parts)
  • 36 ounces cooked chicken breast
  • 1 small handful cilantro leaves, chopped
  • 2 tablespoons sesame seeds, preferably black, plus extra for serving
  • 6 small wedges of lime, for serving

Peanut sauce

  • ½ cup PB2 (made by Bell Plantation)
  • ¼ cup lime juice
  • 2 tablespoons low sodium tamari or other soy sauce
  • 1 packet Stevia or Splenda
  • 2 teaspoons grated fresh ginger
  • 1 pinch red pepper flakes
  • About 3 tablespoons water, to thin (if needed)

Directions:

Using a spiralizer or a peeler, shred the radish and zucchini into “noodles”. Toss together the radish, zucchini, sliced green onion and bean sprouts and set aside in a large bowl.

Next mix all the peanut sauce ingredients until smooth and creamy. Toss the sauce with the “noodles” and top with warm cooked chicken, chopped cilantro, sesame seeds and a wedge of lime.

Enjoy!

Mexican Ground Beef Casserole

 

[Picture coming soon!]

Mexican Ground Beef Casserole

Ingredients:
4 1/2 cups spaghetti squash, cooked (9 Greens)
1 can Rotel tomatoes (2 1/2 Greens)
1/4 cup green pepper, chopped (1/2 Green)
1.25 pounds 93% lean ground beef (3 Leans)
2/3 cup shredded 2% reduced fat Mexican style cheese (2/3 Lean)
1/2 cup 2% plain Fage Greek yogurt (1/3 Lean)
1/2 cup red enchilada sauce (8 Condiments)
3 tbsp reduced fat cream cheese (3 Condiments)
1/2 tsp chili powder (1 Condiment)

Directions:
Preheat oven to 350 degrees.

In a medium sized bowl, combine enchilada sauce, Greek yogurt, cream cheese, and chili powder. Stir until combined. It is okay if the mixture is a little lumpy from the cream cheese. The cream cheese will eventually melt when combined with the warm ground beef and spaghetti squash. Set aside.

Over medium high heat, add ground beef, chopped green peppers, and can of Rotel tomatoes to a large skillet. Cook until ground beef is no longer pink and green pepper is tender. Drain meat of all fat and liquid.

Add spaghetti squash and enchilada sauce to the ground beef mixture. Stir until everything is combined.

Pour the mixture into a casserole dish. I used a deep 9 inch square casserole dish. Top with Mexican style cheese. Bake for about 25 minutes or until cheese is melted.

4 Servings with 1 Lean, 3 Greens, and 3 Condiments per Serving (No Healthy Fats required)

Recipes taken from http://www.sandyskitchenadventures.com

 

Jennie-O Luau Turkey Tacos

jennie-o-luau-turkey-taco-medifast-recipe

Servings: (4 complete lean and green) 2 taco servings

For Filling:
1 1/4 pounds Jennie-O extra lean ground turkey (1 package)
1/2 cup finely diced red bell pepper
2 tablespoons chopped garlic
1 1/2 tablespoons chopped ginger
1 teaspoon red chili flakes (optional)
1/3 cup rice wine vinegar
1/4 cup low sodium soy sauce
1/4 cup fat-free low sodium chicken broth
1/4 cup finely chopped green onion
1/4 cup finely chopped cilantro

For Taco Cups:
8 butter lettuce cups and/or 1 large radicchio – 8 whole large leaves reserved for cups
2 cups finely cut spinach for “nest” in cups

Instructions:
In a large nonstick sauté pan, cook JENNIE-O® Extra Lean Ground Turkey over medium high heat for about 3 minutes. (It will still be somewhat pink.) Add bell pepper, garlic, ginger (and chili flakes, if using), and cook for about 30 seconds, or until you can smell the garlic and ginger. (Do not brown the garlic or the dish will taste bitter.) Add vinegar and cook for 2 minutes, or until most of the vinegar has evaporated. Add soy sauce and cook for about 2 minutes until it reduces to about 2 tablespoons liquid in pan. Add broth and cook for 2 minutes or until liquid reduces to about less than a 1/4 cup. Check to make sure the turkey is cooked to well-done (165 degrees F on a meat thermometer). Remove from heat. Stir in green onions and cilantro. Cover to keep warm. There will be 3 cups of the mixture. Place two radicchio/lettuce cups on each plate and fill each half full with spinach and then top with 1/3 cup of the turkey mixture. Serve hot.

Pineapple Salsa

Pineapple Salsa – Yield Approx 2 cups
Eight 1/4 cup servings

Ingredients:
2 cups pineapple in 1/2 inch dice
12 cherry tomatoes, quartered
1/4 cup finely diced Maui or sweet onion
2 tablespoons fresh lime juice
1 tablespoon rice wine vinegar
2 tablespoons of minced fresh cilantro
2 tablespoons minced fresh mint
salt and pepper if desired

Instructions:
Gently toss to combine all ingredients.

Nutrition Analysis for 1 Luau Turkey Taco (in Lettuce Cup)
Calories 112
Calories from Fat 10
Total Fat 1 gram
Sat Fat 0 grams
Trans Fat 0
Cholesterol 40 mg
Sodium 560
Total Carbohydrate 7
Fiber 2
Sugar 5
Protein 17

Nutrition for One 1/4 cup serving Pineapple Salsa
Cals 30
Fat 0
Sat Fat 0
Cholesterol 0
Sodium 0
Carb 7 g
Sugars 5 g
Protein 1 g

Taken from biggestloser.com

Beetroot Salad

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While in Greece, I had a most delicious Beetroot Salad. This is my attempt to re create it.

Ingredients:
2 fresh medium beets with greens
2 wedges Laughing Cow cheese (I like the garlic and herb one)
10 almonds, chopped
2 cups of greens (kale, lettuce, spinach, whatever you like)
Meat if you would like. I used some shrimp sauteed in garlic and lemon. Chicken would also be great in this.
Dressing:
2 Tbls olive Oil
2 Tbls Balsolmic Vinegar
1 Tbls Dijon Mustard

Directions:
Remove the greens from the beets. Wash the beets off and boil them in a sauce pan for about 25 minutes or until they are soft when stabbed with a fork. Run the cooked beets under cool water until you can handle them. Use paper towels or wear rubber gloves, and rub the skin off the beets. It will come off easily. Cube up beets into about 1″ cubes and set aside.
Rinse the beet greens and other greens and chop them for the salad.
Cut up the laughing cow cheese into small pieces.
Combine Olive oil, vinegar and mustard and whisk together to make the dressing.

Now to put it all together:
Place your chopped greens onto 2 plates. Top with the beets, almonds, cheese and meat if desired. Drizzle the dressing over the salad and enjoy! Yummers!

This Medifast recipe would count as 3 greens, 2 fats and 1 condiment without the meat. Add your lean protein and you have a complete lean and green!

Chicken Chili Crock Pot Soup

Ingredients:
2 cups reduced sodium chicken broth (2 condiments)
2 cups water
1/2 cup green chilies (1 green)
1 cup fresh diced tomatoes (2 greens)
1/4 cup chopped green onions (1/2 green)
1 teaspoon reduced sodium taco seasoning mix (1 1/2 condiments)
1/2 teaspoon cumin (1/2 condiment)
1/4 teaspoon chili powder (1/2 condiment)
1 clove garlic, minced (1 condiment)
13-14 oz raw chicken breasts – should yield 9 oz cooked (1 1/2 lean)
3 cups chopped cabbage, (It will shrink down as it cooks) (4 greens)
2 oz 2% Mexican Cheese to garnish (1/2 lean)

Instructions:
Add all the ingredients (except the cheese) to the crock pot and cook about 6 hours on high. Shred the chicken right in the pot before serving. Dish up and sprinkle each bowl with cheese.

Yum Yum!

Picture to come soon!

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

Spaghetti Squash Pizza Crust

spagehetti squash pizza

This is delicious!!!!

Spaghetti Squash Pizza Crust, makes one large crust that makes two servings.

1 large spaghetti squash or 2 smaller ones
2 eggs
1/2 teaspoon dried oregano
1/4 teaspoon cayenne (or paprika if you like no spice)
1/2 teaspoon salt

First, carefully cut the squash in half lengthways and scoop out the seeds and innards. Lightly coat the inside of the squash with olive oil or a baking spray. Put cut side down on a cookie sheet. Bake at 375°F for about 35 minutes, until the inside is easy to shred with a fork. Allow to cool a bit. Scoop out the insides onto a plate or baking dish lined with paper towels. Try and soak up any excess moisture from the squash.

In a bowl mix together 3 cups of the squash, eggs, and spices.

Preheat the oven to 400°F. Cover a baking sheet with parchment paper, and spread the spaghetti squash mixture over the parchment paper in a thin layer. Bake until the edges begin to brown, around 20-25 minutes.

Cover the crust in a little sauce, 4 oz mozzarella cheese (1/2 lean per serving) , and your favorite healthy toppings (you can still add half of another lean protein like ground turkey or shredded chicken breast.) Bake for another 6-8 minutes, until the cheese is melted and slightly browned.

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.

DIRECTIONS

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.
Enjoy!

honey-mustard-dressing

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.

Enjoy!

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No-bread zucchini cheese pizzas with fresh basil

 

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Yes, these low-carb beauties tasted as good as they look! Sooooo good.  We took LARGE zucchinis fresh from our garden and sliced them up for these bread-less pizzas.

You can serve these pizzas with a lean protein of your choice. For example, we added baked chicken with marinara sauce on top (in the upper right of the photo).

Makes 2 servings.

  • Cut up a large zucchini into rounds.  This is the “bread” of the pizzas.  Slice them about 1/2 inch thick or so. Place zucchini rounds onto a lightly oiled baking sheet.
  • Add pizza sauce to the tops of each zucchini round. We prefer Muir Glen brand.
  • Add shredded mozzarella cheese to the rounds.
  • Add some fresh chopped basil to the rounds.
  • Bake in a preheated 400 degree oven for approximately 12 minutes or until the cheese is started to get browned.

Enjoy!