Category Archives: Side Dishes

Kale Chips

  
Rinse kale well and dry throughly with either a salad spinner or on a towel. Remove kale from the stem and tear into chip sized pieces. Lay pieces of kale on a cookie sheet without any overlapping. Spray kale lightly with oil and sprinkle lightly with salt. Bake at 325 degrees for approx 15 min. Check often to avoid burning. Bake until crisp and enjoy!

You can play around with different spices such as parmesan or chili powder.

Jicama and Red Pepper Salad

Medifast Jicama Recipe

Jicama and Red Pepper Salad

Prep time: 10 minutes

Yield: 2 servings

Per serving: 3 Green | 21/2 Condiments | 2 Healthy Fats

 

Ingredients

1 Tbsp lime juice

¼ tsp salt

½ tsp ground pepper

1 tsp hot sauce

4 tsp canola oil

2 cups jicama, peeled, cut into matchstick-size pieces

1 cup diced red bell pepper

¼ cup minced fresh cilantro

¼ cup diced scallions

1 clove garlic, minced

 

Directions

1. Combine lime juice, salt, pepper, and hot sauce in a large bowl. Slowly whisk in oil.

2. Toss the jicama, red pepper, cilantro, scallions, and garlic with the dressing.

3. Cover and refrigerate for at least 30 minutes before serving.

Nutrition:

110 calories | 10g fat | 6g carbohydrates | 1.5g protein

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!

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.

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

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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.

Garlic Broccoli

 

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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.