Category Archives: Recipes

Healthy recipes in these categories: appetizers, main dishes, side dishes, and desserts. Some are lean and green / medifast friendly.

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.

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!
cauliflower-hot-wings-with-greek-yogurt-dip

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

Directions
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.

Thai Peanut Sauce using PB2 with Shrimp

Flavor explosion!! And people say eating healthy is not good….. This Medifast friendly (lean and green) PB2 dressing recipe below. Amazing!!

PB2 Sauce

PB2 is available at Fred Meyer.   Makes 1 serving.

PB2 Thai Peanut Sauce
1 Tbs PB2
1 Tbs Soy Sauce
1 Tbs Water
1/8 tsp Garlic Powder
1/4 tsp Ground Pepper
1/4 tsp red pepper flakes
1 tsp Stevia or non calorie sweetener of your choice
1/4 tsp Sesame oil
1 tsp olive oil

Mix all ingredients together.

Serving suggestion – Peanut sauce is great over shrimp on a bed of fresh spinach or shredded cabbage.  Also great over grilled chicken!

1 serving of shrimp is 7 oz cooked.

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

Stuffed Mushrooms

Makes 2 servings.

6 baby portabella mushrooms (washed and stems pulled out)
2 wedges chives and onion laughing cow cheese
1/4 c low fat shredded mozzeralla
1 finely chopped green onion
2 Tbl finely chopped tomato
2 Tbl chopped mushroom stems

Combine the cheeses, onion, tomato, and stems. Lightly spray the mushrooms with oil and then fill the caps with the cheese mixture.

Bake at 425 degrees for 16-18 minutes or until golden brown.

1 green
1 fat
1/8 of a protein

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

Cream of Cauliflower Soup

This tastes excellent, and just like a traditional baked potato soup. Just without the potato, or all the cream and extra fat.

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Ingredients:
1 ½ cup cauliflower (3 Greens)
1 cup chicken broth (1 Condiment)
2 wedges laughing cow light garlic and herb (1 Healthy Fat)
Sea Salt to taste
1/8 tsp pepper (1/4 Condiment)
1 tbsp fresh or dried chive (1/7 Condiment)
2 tbsp or 0.5 oz 2% reduced fat cheddar cheese ( 1/8 Lean)
1 tbsp of Turkey Bacon cooked and chopped (1/3 Condiment)

Directions:
Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve 1 ½ cups. Add the cauliflower and chicken broth and bring to a boil. Reduce the heat to a simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15 minutes. If using frozen cauliflower just boil for 1 minute until tender.

Remove from heat and place in a blender. Add Laughing Cow Light cheese, salt and pepper. Place the top on the pitcher, and blend on high for 30 seconds or until smooth. Pour into a bowl and add cheddar cheese, bacon bits, and chives. Keep warm until ready to serve.

1/8 Lean, All your Greens, 1.72 Condiments and 1Healthy Fat per serving

Altered slightly from:
Cream of Baked “Potato” Soup
Created by Desinie Dunn Rushing

Oven Roasted Honey Mustard Brussels Sprouts

brussels sprouts 010

 

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

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.

Enjoy!

Curry-Powder_COB_Shadow

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!

Garlic Broccoli

 

garlic broccoli pic2

Preheat oven to 375°
Chop a head of broccoli (do not rinse!)
Mince 2-3 cloves of garlic
Put 1 ½ cups broccoli, garlic, 2 tsp. olive oil, and a few shakes of salt and pepper in a ziploc bag.
Shake it up (my daughter loves to do this part)
Spread out on baking sheet, place on top rack, and bake for about 30 minutes.
Broccoli will be crunchy and delicious!

Makes 1 serving. This counts as 3 green and two healthy fats.

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