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

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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 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

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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 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)

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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 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

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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 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)

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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 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

Shrimp Scampi with Zucchini Ribbons

Shrimp Scampi and Zucchini Ribbons

Ingredients:

8 oz shrimp, cooked, deveined, tails off - should cook down to 7 oz (1 Lean)

2-3 medium zucchinis or 270 grams (3 Greens)

1 tbsp light butter (1 Healthy Fat)

2 wedges light garlic and herb laughing cow cheese (1 Healthy Fat)

1/4 cup low sodium chicken broth (1/4 Condiment)

1 clove garlic, minced (1 Condiment)

1 tsp lemon (1/2 Condiment)

1/8 tsp salt  - optional (1/2 Condiment)

Dash or 1/16 tsp of pepper (1/8 Condiment)

1/2 tsp Parsley Flakes  (1/6 Condiment)

Directions:

Peel the zucchini with a potato peeler until you reach the core with the seeds. The seeds will make it mushy so try not to include them. (save the core for your salads or another use). I find that the best way is to weigh the zucchinis to get the best measurement. I peeled the zucchinis and weighed them until it reached 270 grams which is 3 servings of cooked zucchini. I find that when I use 3 servings of the cooked weight from the Vegetable Weight Conversion Chart, it comes pretty close to 1 1/2 cups after it is cooked. If you just measure 1 1/2 cups of  raw veggies, the veggies will shrink when cooked and you actually are cheating yourself.  Set aside.

Heat the butter in a skillet over medium high heat. Add the garlic, parsley, lemon juice, chicken broth, laughing cow cheese, salt, and pepper. Bring to a boil, lower heat and simmer for 3 minutes. Add zucchini ribbons and cook stirring frequently just until the zucchini is about to get soft about 2-3 minutes. Toss in shrimp and heat until warm. Serve. This sounds kind of strange but what I do is take the shrimp out and weigh them to see how much they shrunk and to make sure I am getting 7 oz. Mine shrunk to about 5.25 oz (3/4 Lean) so I added 1 oz of Sargento 2% Italian Cheese Blend (4.5 grams of fat) on top of my dish. I didn't have 8 oz of shrimp but only 6 oz so that is why I had less too. The cheese really completed my meal! Top with cheese if necessary. Enjoy!

1 Lean and Green Meal with 2.54 Condiments and 2 Healthy Fats

Full Recipe

Shrimp Salad with Peanut Dressing

Shrimp Salad with Peanut Dressing

 (Recipe from Sandy's Kitchen)

Ingredients:

 1 1/2 cups tri-color coleslaw mix OR 3 cups romaine lettuce (3 Greens)

7 oz cooked shrimp  (1 Lean)

Dressing:
2 tbsp powdered peanut butter aka PB2 (1 Snack)
1 1/2 tbsp water (Free item)
2 tsp lite soy sauce (1 Condiment)
1/4 tsp ground ginger (1/2 Condiment)
1/8 tsp crushed red pepper (1/4 Condiment)
1/2 packet splenda or to taste (1/2 Condiment)
2 tsp sesame oil (2 Healthy Fats)

Directions:

 Combine cole slaw mix and shrimp in a medium sized bowl.

Mix all the ingredients for the peanut dressing together in a small bowl.

Pour over shrimp and veggies.

Toss to coat. Enjoy!

1 Serving with 1 Lean, 3 Greens, 2.25 Condiments, 2 Healthy Fats and 1 Snack

Full Recipe

Quick and Easy Mock Shrimp "Risotto"

Quick and Easy Mock Shrimp "Risotto"

Ingredients:

1 1/2 cup cooked, grated cauliflower (3 Greens)

7 oz peeled, tails removed, cooked shrimp (1 Lean)

1 tbsp Land O' Lakes light butter spread with canola oil (1 Healthy Fat)

2 light garlic and herb Laughing Cow Cheese wedges (1 Healthy Fat)

1 garlic clove, chopped (1 Condiment)

1/4 tsp salt (1 Condiment)

1/8 tsp black pepper (1/4 Condiment)

1/2 tsp dried parsley flakes (1/6 Condiment)

2 tsp grated Kraft Parmesan Cheese (2/3 Condiment)

Preparation:

Cook cauliflower. I used frozen cauliflower. Follow the cooking instructions on the back of the package. Drain.

Use a food scale to measure out 270 grams of cauliflower, since 90 grams of cooked from frozen is 1 Green. If you are cooking fresh cauliflower, measure out 186 grams, since 62 grams of cooked from fresh is 1 Green. Place cooked cauliflower in a food processor and shred using the shredding disk. Place in a medium sized bowl and set aside.

Thaw out cooked shrimp from bag. Peel and remove tails if necessary. Weigh out 7 oz of shrimp and set aside.

Directions:

In a medium sized skillet, melt butter and add garlic. Saute garlic in butter until they turn light brown, a few minutes over medium high heat. Lower the temperature to medium heat and add the wedges of laughing cow cheese. Stir until slightly melted. It is okay to have some lumps. They will blend nicely with the rest of the ingredients. Add the shrimp to the laughing cow cheese mixture and then add the grated cauliflower, parmesan cheese, and salt. Stir until combined. Heat for about 3 to 4 minutes or until heated thoroughly. Sprinkle parsley flakes on top. Enjoy!

1 Serving

1 Lean, 3 Greens, 3 Condiments, and 2 Healthy Fats per Serving

Full Recipe

Shrimp and Pepper Stir Fry with "Rice"

Shrimp and Pepper Stir Fry with "Rice"

Ingredients:

7 oz shrimp, cooked, peeled and deveined (1 lean)

1 tsp low sodium soy sauce (1 condiment)

1 tsp teriyaki sauce (1/2 condiment) See Note below

1 clove garlic minced (1 condiment)

1/8 tsp ground ginger (1/4 condiment)

1/8 tsp red pepper flakes (1/4 condiment)

1/4 cup green peppers, sliced (1/2 green)

1/4 cup red peppers, sliced (1/2 green)

1 cup cauliflower, cooked and grated (2 greens)

2 tsp olive oil (2 healthy fats)

Directions:

Combine soy sauce, teriyaki sauce, ginger and red pepper flakes in a medium sized bowl. Reserve 1 tsp marinade. Add cooked shrimp and let marinate for atleast 1 hour. Discard marinade.

Over medium high heat, add olive oil to skillet. Then add garlic and cook until lightly browned. Next add red and green peppers and saute for about 3 minutes. Add shrimp and reserved marinade to the pan with peppers and garlic. Saute for a few minutes, just until shrimp is warm.

Serve over 1 cup of grated, cooked cauliflower.

1 Complete Lean and Green Meal with 3 Condiments and 2 Healthy Fats

*Note: Since the 1 tsp marinade is being discarded and only some of the marinade is absorbed, you may count as half the amount

Full Recipe

Ranch Tuna "Noodle" Casserole

Ranch Tuna "Noodle" Casserole

Ingredients:

14 oz tuna in water, canned (2 Lean)

1 cup reduced fat cheddar cheese (1 Lean)

1/4 tsp salt (1 Condiment)

1/4 tsp garlic powder (1 Condiment)

1/4 tsp pepper (1/2 Condiment)

2 tbsp light mayo (2 Healthy Fats)

1/4 cup or 4 tbsp light Hidden Valley ranch dressing * see note below (2 Healthy Fats)

1-1/2 cups green beans no salt added, (I used canned but you can use fresh or frozen) (3 Greens)

Directions:

Preheat oven to 375 degrees.

Combine tuna, salt, garlic powder, pepper, mayo and ranch dressing until combined.

Stir in green beans. Divide mixture into three medium sized ramekins or 1 8" square casserole dish. Top with cheese. Bake for 20 minutes or until cheese has melted.

3 Servings with 1 Lean, 1 Green (still need 2 more Greens per serving), 1 Condiment per serving. No additional healthy fats required since 14 oz of tuna needs 4 healthy fats and cheese needs no healthy fat

  

I wanted to note that this recipe uses a light ranch dressing and not a fat free one. This is because I used it as a healthy fat. A dressing is considered a healthy fat when it meets the following criteria:

Fat: More than 5 grams (HV Ranch has 7 grams)

Calories: 40-80 (HV Ranch has 80)

Carbs: Less than 6 grams (HV Ranch has 3 grams)

Full Recipe

Italian Baked Tilapia

Italian Baked Tilapia

Slightly adapted from www.tasteofhome.com

Ingredients:

10 oz raw tilapia - should yield 7 oz cooked (1 Lean)

2 tbsp Ken's Steakhouse Lite Northern Italian with Basil and Romano (1 Healthy Fat)

1/8 tsp pepper (1/4 Condiment)

1/4 tsp garlic powder (1/2 Condiment)

1 tbsp parmesan cheese, grated (1 Condiment)

1/2 cup Italian diced tomatoes, canned - must be less than 5 g of carbs per 1/2 cup (1 Green)

1/4 cup green pepper chopped (1/2 Green)

Directions:

Place tilapia in a baking dish lined with non-stick foil or sprayed with non-stick cooking spray; drizzle dressing over fish and then sprinkle with pepper and garlic powder. Spoon tomatoes over tilapia and top with green peppers.

Cover and bake at 350 for 30 minutes. Uncover; sprinkle with parmesan cheese. bake 10 to 15 minutes longer or until fish flakes easily with a fork.

1 serving with 1 Lean, 1.5 Greens (still need 1.5 more), 1.75 Condiments, 1 Healthy Fat (still need 1 more)

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Garlic and Herb Squash Stir Fry

Garlic and Herb Squash Stir Fry

Slightly adapted from Recipe Wrestler at  www.food.com

Ingredients:

3/4 cup zucchini, sliced (1 1/2 Greens)

3/4 cup cabbage or yellow squash, sliced (1 1/2 Green)

7 oz shrimp or 6 oz chicken, cooked (1 Lean)

1 tbsp light butter - I like Land 'O Lakes light butter spread with canola oil with 5 grams of fat  (1 Healthy Fat)

2 tbsp water

1/2 tsp Mrs. Dash Garlic and Herb Seasoning (2 Condiments)

1 tbsp parmesan cheese, grated (1 Condiment)

Dash of salt or pepper (optional)

Cooking spray

Directions:

Spray skillet that has a cover with cooking spray. Over medium high heat, melt butter in the heated skillet. Add veggies and stir fry for several minutes until the veggies are tender crisp. Add  shrimp or chicken, water, and seasonings. Cover and simmer for 4 to 5 minutes or until desired doneness. Sprinkle with parmesan cheese.

1 Lean, 3 Greens, 3 Condiments, and 1 Healthy Fat (you will need to add 1 more healthy fat if using shrimp)

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