Italian Sausage Patties

Ingredients

• 17-½ oz raw 93% lean ground turkey (should yield two 5-oz cooked servings)
• 3 cups (3 medium-large 3” x 2-¾”) red, yellow, and/or green bell peppers, sliced
• Non-stick cooking spray

Seasoning mix:

• 1½ tsp dried parsley
• 1 tsp dried ground basil
• 1 tsp dried oregano
• 1 tsp fennel seed
• ½ clove garlic, minced

Direction

Preheat grill to medium-high heat. Combine seasonings in a bowl. Mix seasoning into ground turkey Form seasoned ground turkey into thin patties and place on grill. Cook about 4 minutes on each side or until cooked through. Spray a skillet with non-stick cooking spray for 5-10 seconds and heat to medium heat. Add peppers and sauté until lightly browned. Place vegetables on two plates and top with ground turkey patties.

20	Minutes preparation time
10	Minutes cook time
2	Servings
400	Calories
16g	Total Fat
4.5g	Sat Fat
140mg	Cholesterol
180mg	Sodium
15g	Total Carbs
5g	Fiber
51g	Protein

Full Recipe

Light Shrimp with Zucchini Noodles

Light Shrimp with Zucchini Noodles Slightly adapted from The Novice Chef Blog (Serves 1)

Ingredients
1 and 1/4 cup zucchini, peeled with a julienne peeler
1 tsp olive oil
1/2 clove garlic, minced
2 garlic and herb light laughing cow cheese wedges
2 tsp lemon juice
1/4 tsp kosher salt
1/8 tsp fresh ground black pepper, to taste
1/4 cup cherry tomatoes, sliced
7 oz thawed fully cooked tail shrimp

Directions:
In a large saute pan over medium heat, warm the olive oil and add garlic, cooking for 30 seconds.
Add laughing cow cheese and lemon juice stirring until cheese is melted.

Season with salt and pepper. (Optional - add about 1 and 1/2 tablespoons of water to make the sauce a little more creamier). Add zucchini noodles, tossing to coat in sauce, and cook for 2 - 3 minutes until wilted. You don't want to overcook the noodles -- you want that slightly crisp texture! Toss in the shrimp and cherry tomatoes and heat until warm, about 1 minute. Serve immediately.

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Beef Pad Thai (Spaghetti Squash)

Beef Pad Thai (Spaghetti Squash)

Ingredients:

3 1/2 cups spaghetti squash, cooked (7 Greens)

1 cup additional veggies. I used mushrooms and green beans, others have used cabbage, shredded (2 Greens)

 21 oz raw flat sirloin steak tips, boneless - need 15 oz cooked (3 Leans)

Up to 2 1/4 tsp McCormick's Grill mates Montreal Steak Seasoning (1 condiment)

1/4 cup reduced sodium beef broth (1/4 Condiment)

(Additional water to taste)

4 tbsp Powdered Peanut Butter (2 Snacks)

1 tbsp rice wine vinegar (1/2 Condiment)

2 tbsp light soy sauce (3 Condiments)

1/8 tsp red cayenne pepper... I used spicy chipotle pepper (1/4 Condiment)

1/4 tsp ground ginger (1/2 Condiment) 

1/2 tsp garlic powder (1 Condiment)

Garnishes:

2 tbsp dry roasted peanuts, chopped, optional (1 Snack)

A few sprigs of Cilantro, chopped

Directions:

1. Poke holes on all sides of the spaghetti squash with a metal skewer or a fork. 

2. Place a paper towel in microwave and place squash on top of paper towel. Microwave in increments of 3 minutes until flesh starts to get soft. I had a medium sized squash and microwaved for about 10 minutes. Let cool. Cut squash in half, lengthwise. Scoop the seeds and the middle strands out with a spoon and discard. 

3. Next, scrape the inside of the squash with a fork all the way to the skin. Set aside.

4. I seasoned the steak with McCormick's Grill mates Montreal Steak Seasoning and placed them on the grill. Cook until desired doneness. 3/4 tsp of this seasoning is less than 1 gram of carb so you can have 2 1/4 tsp to make this total dish 3 Condiments per serving instead of 2 Condiments per serving. Once meat is cooked, slice meat into 1 inch strips and set aside.

5. In a small bowl, combine beef broth, powdered Peanut Butter, rice wine vinegar, soy sauce, red cayenne pepper, ground ginger, and garlic powder. 

6. Coat a large non-stick skillet with cooking spray.  Add spaghetti squash, other veggies, and sauce (add water if flavor is too strong or doesn't coat all the ingredients), and beef. You could add the beef at the end if you want to measure the veggies and protein separately. Heat over medium heat for 5 minutes or until sauce has coated all. 

Divide among 3 plates/bowls and top each dish with 5 oz of cooked beef. Add chopped peanuts, and cilantro as a garnish (optional).

3 Servings with 1 Lean, 3 Greens, 2 Condiments (3 Condiments if using the Montreal Steak Seasoning), and 1 Snack per Serving 

Full Recipe

Cauliflower Bread Sticks

Great recipe by Sandy's Kitchen. Here is how she makes it. Keep in mind that she uses additional protein than the daily allotment for the weight loss program. Nutrition Support says you can have up to 2 oz of extra protein. I would only recommend doing that if you've exercised a lot that day, otherwise it will slow down your weight loss:

"After learning we are allowed up to 2 oz of extra protein, I increased the total cheese from 3.5 oz to 4 oz. Just add 2.5 oz of cheese for the inside of the bread and 1 oz for the top if you want the old recipe.

Place a piece of parchment paper inside a loaf pan with the sides sticking up a bit. Spray the parchment lightly with cooking spray. Pour mixture into pan and spread . The mixture does not have to reach the entire pan. If I were to spread it inside the entire pan, the bread sticks would be too thin. Bake at 350 degrees for 30 minutes.

After, bread sticks are set, lift the parchment paper by the sides and remove from loaf pan and place on a cookie sheet. Gently use a spatula to lift all edges of the bread off the parchment so that you are able to flip it easily.

This is what mine looked like after it was flipped. After flipping, I changed the temperature to 450 degrees and baked for another 10 minutes.

Then cut bread into sections to resemble bread sticks.

Sprinkle garlic salt, Italian seasonings, and cheese over the top. Bake at 450 degrees until cheese is melted, about 10 - 15 minutes.

Bread sticks that are totally OP! Serve with marinara sauce."

Cauliflower Bread Sticks

Slightly adapted from The Examiner by Sandy's Kitchen

Ingredients:
1 cup raw grated cauliflower or 100 grams  (2 Greens)
1/4 cup egg substitute * you are able to add up to 2 oz of additional protein per Nutrition Support
1 cup shredded or 4 oz 2% light mozzarella, divided (1 Lean)
Garlic salt and Italian seasonings, to taste

Marinara Sauce
1/2 cup Italian diced tomatoes - less than 5 g of carbs per serving (1 Green)
You can also use Walden Farms Marinara Sauce, but 1/4 cup is considered to be 2 condiments and is not a vegetable. You would have to add a third of veggies to your meal if you choose this option. 

Directions:
Puree Italian diced tomatoes in a small chopper. Set aside.

Preheat oven to 350. Mix cauliflower, 1/4 cup egg substitute, and 3 oz or 3/4 cup shredded mozzarella together in a bowl until combined. Line a 9 x5 loaf pan with parchment 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 350 for 30 min or until set. Lift the edges of the parchment and place bread with parchment on to cookie sheet. Carefully use a spatula to lift the edges of the dough off the parchment and flip the dough. Bake for an additional 15 minutes at 450 degrees. Take out of oven and with a pizza cutter, slice strips through set dough. Separate slightly. Sprinkle with garlic salt, Italian seasonings and 1 oz or 1/4 cup 2%  reduced fat mozzarella or three cheese blend. 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

Full Recipe

Caprese Salad

Caprese Salad

Slightly adapted from Larry Gordon

Ingredients:

4 oz fresh mozzarella between 3 to 6 g fat per oz, cubed  (1 Lean)

1 cup baby spinach (1 Green)

1 cup or 180 g Roma or heirloom tomatoes, sliced (2 Greens)

1/4 cup chopped fresh basil (1/4 Condiment)

1/8 tsp salt (1/2 Condiment)

1/8 tsp pepper (1/4 Condiment)

2 tbsp Walden Farms Balsamic Vinaigrette Dressing (1 Condiment)

Directions:

Place a bed of greens on a plate. Season tomatoes with pepper and salt then layer them over spinach. Add mozzarella on top of tomatoes. Drizzle dressing over tomatoes and cheese. Top with fresh chopped basil. Enjoy!

1 Lean and Green with 2 Condiments - No Healthy Fat required

Full Recipe

Broccoli Cheese Soup

Broccoli Cheese Soup

 (Recipe by Sandy's Kitchen)

Ingredients:

1 1/2 cups cooked broccoli (3 Greens)

3 light laughing cow cheese wedges (any cheese flavor) (1 1/2 Healthy Fats)

1/8 tsp salt (1/2 Condiment)

1/8 tsp pepper (1/4 Condiment)

1 cup chicken broth (1 Condiment)

1/4 cup  or 1 oz reduced fat shredded cheddar cheese (1/4 Lean)

Directions:

Combine all of the ingredient in a blender. Blend until well blended. If a chunkier soup is desired, add broccoli last and blend for a few seconds.

1 Serving with 3 Greens, 1/4 Lean (need 3/4 more Lean from the leanest category such as 5.25 oz shrimp, tilapia, 99% ground turkey or 1 1/2 cup egg beaters), 1.5 Condiments and 1.5 Healthy Fats

Full Recipe

Broccoli Cheese Casserole

Broccoli Cheese Casserole

 (Recipe by Sandy's Kitchen)

Ingredients:
1/4 cup egg beaters (1/8 Lean)
1 1/2 cups broccoli (3 Greens)
4.5 oz 1% cottage cheese (3/8 Lean)
1/4 tsp Mrs dash garlic and herb seasoning (1 Condiment)
1/8 tsp salt (1/2 Condiment)
1 tbsp grated parmesan cheese (1 Condiment)
1/2 cup shredded reduced fat cheddar cheese (1/2 Lean)
1/2 tbsp light butter (1/2 Healthy Fat for the cottage cheese and egg beaters)

Directions:
Preheat oven to 350 degrees. Combine all ingredients in a bowl except parmesan cheese and shredded cheddar cheese. Pour into a casserole dish sprayed with non stick cooking spray. Bake for 40 min. Sprinkle cheddar cheese and parmesan cheese on top. Bake an additional 20 minutes.

1 Lean and Green meal with 2 1/2 Condiments and 1/2 Healthy (No additional Healthy Fat needed)

Full Recipe

Shrimp Lo Mein with Spaghetti Squash

Shrimp Lo Mein with Spaghetti Squash

 (Recipe by Sandy's Kitchen)

Ingredients:

1 cup or 156 grams or 5.5 oz spaghetti squash cooked (2 Greens)

1/2 cup broccoli or Chinese cabbage (1 Green)

2 tsp low sodium soy sauce (1 Condiment)

1 tsp teriyaki sauce (1 Condiment)

1/8 tsp garlic powder (.25 Condiment)

1/8 tsp ground ginger (.25 Condiment)

1/4 tsp crushed red pepper flakes (.50 Condiments)

7 oz shrimp, cooked, deveined, tails off (1 Lean)

1 tsp olive oil (1 Healthy Fat)

1 tsp sesame oil (1 Healthy Fat)

Directions:

Heat oils over medium high heat. Add spaghetti squash, broccoli, sauces and spices. Toss until coated. Add shrimp and heat for 2 to 3 minutes or until shrimp is warm.

1 Lean, 3 Greens, 3 Condiments, 2 Healthy Fats

*If you would like to add 6 oz of chicken instead of shrimp, decrease the oil to 1 tsp instead of 2 tsp. I would use the sesame oil and leave out the olive oil for more flavor.

Full Recipe

Spicy Garlic Lime Shrimp

This recipe uses shirataki noodles. People either love them or they hate themThey were okay for being a no calorie and no carb noodle. Just make sure you rinse them very well otherwise they have a fishy smell. I believe it is the liquid the noodles are stored in that have the smell. The noodles themselves are made from yam flour. The yam flour is not the yam / sweet potato we think of. It's a fibrous root plant from Asia. I got them here. They do have another type of shirataki noodles that are made from tofu but they have calories and carbs. You can get them here. Make sure you rinse, rinse, rinse and then rinse them again in hot water. You don't cook them - just rinse them in hot water and then add to your dish. You can snip them into small pieces with scissors or you'll end up with noodles that are 3ft long. 

Spicy Garlic Lime Shrimp

Medifast Lean and Green Meal Cookbook

Ingredients:

21 oz fully cooked frozen shrimp, thawed (3 Lean)

3 - 8 oz packages House Tofu Shirataki Brand angel hair noodles (6 Greens)

1 cup fresh tomatoes, diced or 1 cup canned diced tomatoes, drained (2 Greens)

1/2 cup green peppers, chopped (1 Green)

2 tbsp olive oil (6 Healthy Fats)

1 tbsp lime juice

1 clove garlic, minced

Seasoning blend:

1/4 tsp salt

1/4 tsp cayenne pepper

1/4 tsp garlic powder

1/8 tsp dried thyme

1/4 tsp freshly ground black pepper

1/4 tsp dried parsley flakes

1/4 tsp paprika

1/8 tsp onion powder

Directions:

Thaw frozen shrimp. De-vein and peel shrimp if necessary. Make the seasoning blend by combining all the spices in a small bowl. Drain liquid from noodles and rinse thoroughly; set aside. Preheat a large skillet over medium heat. Once pan is heated, add olive oil and stir in minced garlic. Immediately add shrimp, green bell peppers, and lime juice. Sprinkle the entire seasoning blend over shrimp and peppers. Stir. Saute shrimp and peppers 3 to 6 minutes. Add drained noodles and continue to saute an additional 2 to 4 minutes or until shrimp begins to brown and peppers are al dente (tender-crisp). Remove from heat, toss with tomatoes, and serve.

Servings: 3   Lean 1   Greens: 3   Healthy Fat: 2   Condiments: 2

Full Recipe

Shrimp Veggie Quiche

Shrimp Veggie Quiche

 (Recipe from Sandy's Kitchen)

Ingredients:
3 1/2 oz shrimp, cooked with tails removed (1/2 Lean)
1/2 cup egg beaters (1/4 Lean)
1/4 cup shredded cheddar cheese, reduced fat (1/4 Lean)
2 light laughing cow cheese wedges (1 HF)
1 cup zucchini, chopped (2 Greens)|
1/2 cup canned Italian diced tomatoes, drained (1 Green)
1/4 tsp Mrs Dash garlic and herb (1 Condiment)
1/4 tsp salt - optional (1 Condiment)
Dash of pepper or 1/8 tsp (1/4 Condiment)

Directions:
Preheat oven to 375. Spray a casserole dish with non-stick cooking spray. Combine all ingredients in a bowl. Pour into prepared dish. Bake for 35 minutes. Easy peasy :)

1 Lean, 3 Greens, 2 1/4 Condiments and 1 Healthy Fat (still need 1 more)

Full Recipe

Shrimp or Salmon Hand Rolled Sushi

Photo courtesy of Amanda Davis

Sushi Hand Rolls

Recipe by Amanda Davis aka Nemla from the Medifast forums

Ingredients:

10 oz medium or large raw shrimp - peeled, deveined (cooking directions below)

or

7 oz raw salmon (cooking directions below)
1 package All Natural Sushi Seaweed (5 full sheets of Nori per pack) use only 2 sheets of Nori (2 Condiments)

1 1/4 cups cauliflower, cooked and grated*  (2 1/2 vegetable servings)

1/4 cup strips of cucumber (1/2 vegetable serving)

1 tsp reduced sodium soy sauce for marinade (1/2 Condiment since only half of the soy sauce gets absorbed)
*any additional soy sauce can be used for dipping but for every tsp, it is 1 more additional condiment
1 tbsp rice vinegar (1/2 Condiment)

Directions:

Marinate meat in 1 tsp reduced sodium soy sauce for at least 2 hours. Discard marinade. Saute shrimp/ bake salmon.

In a non-metal bowl, sprinkle in the rice vinegar while gently mixing the cauliflower "rice".

Slightly modified directions from the Nori package:

1) Cut sheet of Nori in half.

2) Place half sheet of Nori in the palm of your hand, shiny side down.

3) Spread "rice" on the left side of the Nori sheet.

4) Add fillings  - a little over 1/4 cup of "rice" per roll

- lay 5 to 8 strips of cucumber

- add lean meat - roughly 1 3/4 oz of shrimp per roll or 1 1/4 oz salmon per roll

5) Roll the Nori , starting with the bottom left corner towards the upper right corner to form a cone shape.

Serve warm!!!

* Don't overcook the cauliflower or you will have rice vinegar mashed "potatoes".

4 salmon or shrimp rolls = 1 Lean protein serving, 3 vegetable servings and 3 Condiments

Full Recipe