Category Archives: Main Dishes

Curry Tilapia with Oven Roasted Curry Vegetables

curry fish 006

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.



No-bread zucchini cheese pizzas with fresh basil



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.


Baked Cajun Tilapia with Green Salad and Roasted Bell Peppers

baked-cajun-tilapia 007

 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

orange-chicken-with-cauliflower-rice 005

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.

Taco Bake

Taco Bake – Serves 4
1/4 cup reduced fat cream cheese
1/2 cup egg beaters
2 Tbsp fat free milk or unsweetened almond milk
1/2 tsp taco seasoning
4 oz low fat mexican cheese blend, shredded

20 oz lean ground turkey
or beef
2 tsp taco seasoning
1/2 cup tomato puree – or chop tomatoes then puree to equal 1 cup
4 oz can diced green chiles
2 oz mexican cheese blend, shredded
8 cups shredded lettuce

For the crust, beat the cream cheese and egg beaters until smooth. Add the milk and seasonings. Spray with Pam a 9″x13″ baking dish; sprinkle the shredded cheese over the bottom of the pan. Pour the egg mixture as evenly over the cheese as possible. Bake at 375 deg F for 25 minutes. Let stand 5 minutes before adding the toppings.

For the topping, brown the ground meat and drain any fat. Stir in the seasoning, tomato puree and chiles. Spread over the crust. Top with cheese. Reduce oven to 350 deg F and bake for another 20 minutes or until hot and bubbly.
Let cool for 5 minutes and then sprinkle the lettuce over the top and serve. The picture shows cilantro but no lettuce.


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

Cauliflower Pizza Crust


Cauliflower crust

1 medium sized head of cauliflower
1/4 tsp salt
1/2 tsp dried basil
1/2 tsp oregano
1/2 tsp garlic powder
1/4 cup shredded parmesan cheese
1/4 cup shredded mozzerella
1 egg (or 1/4 cup egg beaters)
optional: a few shakes of red pepper flakes

Preheat oven to 425 degrees F. On a cutting board, place a large piece of parchment paper and spray with non-stick spray.

Wash and thoroughly dry the head of cauliflower. Cut off the florets and put them in your food processor. Pulse in your processor until the cauliflower is powdery and all the chunks are gone. You should end up with about 3 cups of fine cauliflower. Place the cauliflower in a microwave safe bowl and cover. Microwave for about 5 minutes. (if you do not have a microwave, you can steam the cauliflower with a little water in a pan on your stove.) Once cauliflower is cooked, dump on a towel and let cool.
Now that the cauliflower is cool enough to touch, wrap in up in the towel and wring as much water out of it as you can. Dump out the wrung out cauliflower into a bowl. Add the parmesan, mozzarella, salt, oregano, basil, garlic and red pepper. Mix. Next add your egg and mix it all together. (using your hand for mixing works best)

Once mixed together, use your hands to form dough into a crust on the oiled parchment paper. Careful not to make it too thick or too thin in spots. Using the cutting board slide the parchment paper onto your hot pizza stone or baking sheet. Bake for 8-10 minutes. Remove from oven, carefully lay a cookie sheet or pizza stone on the crust and flip the crust over. Peel off parchment paper.

Add sauce and cheese along with whatever other veggies and meats fits your taste and plan. Once all the topping are on, return to the over for an additional 10 minutes. Allow to cool slightly before slicing and serving.


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

Lemon Greek Salad with Grilled Chicken


This is great on a warm summer evening, as it is light and refreshing.


Makes 2 lean & green servings

18 oz raw, boneless, skinless chicken breast (should yield 2 6 oz servings once cooked)
1 cup cucumber, chopped
1 cup red or orange bell pepper
1 cup fresh tomatoes, chopped sliced or wedged (I love cherry or grape tomatoes in this)
1/4 cup (10 medium) black or green olives, sliced
2 Tbsp fresh parsley, finely chopped
2 Tbsp red onion, finely chopped
4 tsp fresh lemon juice
1 tsp olive oil
1 clove garlic, mince (if desired)
2 Tbsp fresh cilantro, finely chopped (if desired)


Preheat grill to medium-high heat. Once heated, place chicken on grill and cook about 5 minutes on each side, or until chicken is cooked through and no longer pink. Cut chicken into slices. In a serving bowl, combine parsley, cilantro, olives, and garlic. Whisk in the lemon juice and olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more lemon juice to taste. Split salad onto two plates and place 6 oz chicken on top of each. Enjoy!!



Fajita Chicken Stuffed Roasted Bell Peppers

five-stars Winner in the 2013 Medifast® Lean & Green Recipe Contest
Fajita Chicken Stuffed Roasted Bell Peppers


Makes 2 lean & green meals

3 red, yellow, orange or green bell peppers
very small amount of olive oil
pinch of low sodium salt
3 small-ish chicken breasts (about 12 oz cooked)
1/4 cup shredded light or low fat cheese
1/2 packet medifast fajita seasoning mix (or 4 tsp of a comparable low-salt fajita mix)
Squeeze of lime
1/4 cup chopped Cilantro

Put the chicken breasts in a crock pot on high with 4 Tbls of water for 4 hours.  After cooking, shred the chicken. Squeeze half a lime over it and add cilantro.  Add the 1/2 of a package of medifast fajita seasoning. Stir.

Preheat oven to 400 degrees. Cut bell peppers in half lengthways and trim off stem and remove seeds. Place peppers face down on a baking sheet and lightly rub tops of peppers with olive oil and sprinkle with salt. Bake for 12 minutes or until peppers are soft and getting browned.

Scoop the meat mixture into the “cup” of the roasted peppers. Sprinkle with the shredded cheese. Bake again for about 5 minutes to melt the cheese. Enjoy eating like a taco or with a fork.


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

Cauliflower Bread Sticks


1 cup raw grated cauliflower (2 greens)
1/4 cup egg substitute or egg whites (1/8 lean)
3.5 0z shredded light mozzarella cheese divided (7/8 lean)
Garlic salt  and Italian seasoning to taste

Marinara Sauce:
1/4 cup canned tomato puree (1 green)
1/8 tsp garlic powder
1/2 tsp basil
1/8 tsp oregano
1/8 tsp salt


Combine all ingredients for marinara sauce and set aside.

Preheat oven to 350. Mix cauliflower, 1/4 cup egg and 2.5 oz shredded mozzarella together in a bowl until combined. Line a 9×13 pan with parchment paper and lightly spray with Pam. Pour mixture into pan about 1-1/2 inch deep. (it is okay if the mixture does not cover the entire pan). Bake at 305 for 30 minutes or until set. Place a cookie sheet over the pan and flip over. The dough should now be upside down on the cookie sheet. Carefully peel off the parchment paper and bake an additional 10 minutes at 450 degrees. Take out fo the over and with a pizza cutter, slice into strips. Separate slighty. Sprinkle with garlic salt and remaining cheese. Continue baking at 450 degrees for about 10 more minutes until cheese is melted. Serve with marinara sauce.

1 Complete Lean and Green Meal, No healthy fat required

Asian Lettuce Wraps


This recipe make 2 Lean & Green servings


14oz ground turkey or 10oz lean ground beef (2 leans)

2 cups shredded cabbage (4 greens)

1 Tbsp low sodium soy sauce (3 condiments)

1 Tbsp fresh grated ginger

1 tsp fresh minced garlic

sprinkle of crushed red pepper (optional)

Romaine or butter lettuce leaves


Cook meat and add cabbage after the meat is no longer pink. Add the soy sauce, ginger and garlic over the meat and cabbage and continue to cook on high until the cabbage starts to wilt. Sprinkle on the crushed red pepper. Serve in the lettuce leaves (lettuce wraps)