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...

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Light Shrimp with Zucchini Noodles

Light Shrimp with Zucchini Noodles Slightly adapted from The Novice Chef Blog (Serves 1) Ingredients1 and 1/4 cup zucchini, peeled with a julienne peeler1 tsp olive oil1/2 clove garlic, minced2 garlic and herb light laughing cow cheese wedges2 tsp lemon juice1/4 tsp kosher salt1/8 tsp fresh ground black pepper, to taste1/4 cup cherry tomatoes, sliced7 oz thawed fully cooked tail shrimp Directions:In a large saute pan over medium...

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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...

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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...

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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...

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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....

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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...

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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...

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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...

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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...

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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...

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