Crunchy Baked Catfish

8 Aug

It’s National Catfish Month!  Need a dinner idea?  Try our Crunchy Baked Catfish!

Image result for baked catfish

Crunchy Baked Catfish

Servings:
1 Protein
1 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 serving Catfish
1 Breadstick, crumbled
2 Tbsp. Mrs. Dash Lemon Pepper Seasoning Blend
Juice from 1/2 fresh Lemon

Preparation:
Preheat oven to 350°F. Spray unflavored cooking spray on a baking pan. Place catfish fillet in pan. Evenly sprinkle top of fish with 1 Tbsp. Mrs. Dash Lemon Pepper Seasoning Blend. Squeeze lemon juice over fish. Toss crumbled breadstick with remaining 1 Tbsp. Mrs. Dash Lemon Pepper Seasoning Blend. Carefully top the fillet with the breadstick crumbs. Bake for 20 minutes or until the fish is fork tender.

 

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Haddock with Chimichurri

24 Jul

Need a grilled fish recipe?  Try this Haddock with Chimichurri for National Grilling Month!

Image result for haddock chimichurri

**Freedom Meal Plans 5-7 ONLY**

Servings:
1 Protein
1.5 Vegetables

Ingredients:
1 portion Haddock
1/4 cup, fresh chopped Cilantro
1 tsp. Extra Light Olive Oil
1 Tbsp. Apple Cider Vinegar
1 clove Garlic
1/4 tsp. Red Pepper Flakes
1 tsp. Whole Cumin Seed
1 tsp. Curry Powder
2 Tbsp. minced fresh Parsley
1/2 medium Jalapeno (finely chopped)
3 Green Onions (minced)

Preparation:
Use 1/4 cup of fresh, firmly packed Cilantro. Peel the garlic clove. Place all chimichurri ingredients (except the haddock) in a blender, blend until smooth. Grill haddock fillet over medium high heat until opaque throughout, about 10 minutes, turning after 5 minutes. Top with chimichurri and serve immediately.

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Grilled Flank Steak

17 Jul

July is National Grilling Month!  Try our Grilled Flank Steak packed with natural flavors from fresh herbs!

Image result for flank steak grill

Servings:
1 Protein
Suitable for Fast Track patients

Ingredients:
1 serving Flank Steak
Unflavored Cooking Spray
1 tsp. Ground Black Pepper
1 tsp. finely chopped fresh Parsley
1 tsp. finely chopped fresh Sage
1 tsp. finely chopped fresh Chives
1 tsp. finely chopped fresh Rosemary
1 Tbsp. Garlic, minced
1 tsp. Crushed Red Pepper

Preparation:
Let steak stand at room temperature for 30 minutes. Prepare grill for direct medium heat. Coat grate with cooking spray. Season steak with pepper. Grill, covered, to desired doneness, turning once. On a cutting board, sprinkle surface evenly with fresh herbs, garlic, crushed red pepper, and black pepper. Remove steak and place on herb/seasoning mixture, turning several times to coat thoroughly. Serve immediately.

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Hawaiian BBQ Chicken

7 Jul

Let’s kick off National Grilling Month with this sweet and tangy grilled chicken recipe!

Image result for pineapple chicken grill

Hawaiian BBQ Chicken

Servings:
1 Protein
2.5 Vegetables
1 Fruit
3 Nutrients
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 serving Chicken
2/3 cup fresh Pineapple, sliced
MWLC BBQ Glaze
1/4 medium Red Pepper
5 small Green Onions
1 cup Zucchini
1 tsp Garlic Powder

Preparation:
Heat grill to medium heat. Place chicken on foil and add vegetables and pineapple.
In a bowl, whisk together bbq sauce, and garlic powder. Add 2 Tbsp of the sauce on the chicken. Place chicken onto grill and grill for 13-15 minutes flipping halfway through. When cooked, baste with extra sauce and garnish with green onions.

BBQ Glaze

Servings:
0.5 Vegetable
1 Supplement
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 Cream of Tomato Supplement
½ serving Onion, finely chopped
2 servings Stevia
2 Bay Leaves
1 tsp. freshly grated Garlic
½ tsp. Pepper
1 cup Water
1 Tbsp. Apple Cider Vinegar
½ tsp. Cayenne Pepper
Pinch of Thyme
1 tbs. Lemon Juice

Preparation:
Cook all ingredients in a medium saucepan, except vinegar. Reduce sauce until desired consistency then remove bay leaves and stir in vinegar.

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Rainbow Salmon Skewers

2 Jul

Need an easy grill recipe?  Try our Rainbow Salmon Skewers!

Image result for salmon squash kabobs

Rainbow Salmon Skewers

Servings:
1 Protein
2 Vegetables
Suitable for Fast Track patients

Ingredients:
1 serving Salmon Fillet
1/4 medium Red Pepper
1/4 medium Green Pepper
1/4 cup Summer Squash
1/4 medium Red Onion
Fresh Cracked Black Pepper
Juice from 1 Fresh Lemon

Preparation:
Cut the salmon into 1 inch chunks. Cut the peppers into 1 inch square pieces. Cut the red onion and summer squash into similar sized chunks and separate. Thread skewers alternately with the onions, squash and peppers, and then the salmon. Spray skewers with non-stick cooking spray, sprinkle with pepper. Cook on a hot grill, turning once, until the fish is cooked through and the veggies are softened a bit. Squeeze fresh lemon juice over skewers before serving.

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Sweet Potato Turkey Patties

19 Jun

It doesn’t have to be November to enjoy a Turkey recipe!  Try our Sweet Potato Turkey Patties for Turkey Lover’s Month!

Image result for sweet potato turkey patty

**Freedom Meal Plans 5-7 ONLY**

Servings:
1 Protein
1 Starch

Ingredients:
1 portion Ground Turkey
1 clove Garlic
1 tsp. Maple Syrup Extract
1/8 cup chopped Chives
1/8 tsp. Crushed Red Pepper
1 tsp. Mrs. Dash Chicken Grilling Blend
Pepper, to taste
½ medium Sweet Potato, grated
½ Tbs. Extra Light Olive Oil

Preparation:
Combine the turkey, garlic, maple syrup extract, chives, red pepper, Mrs. Dash, and pepper in a food processor. Process until combined then transfer the mixture to a large bowl. Add the grated sweet potato to the bowl and fold into the turkey mixture until well combined. Heat the olive oil in a large skillet over medium-high heat. Once hot, form the mixture into patties and place in the skillet. Cook about 2-3 minutes, flip and cook another 2 minutes. Add a splash of water to the skillet, cover and cook for another 5 minutes to help cook thoroughly without burning the outside of the patties. Remove the cover, let the liquid cook off and transfer the patties to a paper towel lined plate to drain.

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Grilled Salmon Skewers

15 Jun

Fire up the grill for some Father’s Day Grilled Salmon Skewers!

Image result for hot grill

Servings:
1 Protein
Suitable for Fast Track patients

Ingredients:
1 serving skinless Wild Salmon fillet, cut into 1-inch pieces
1 Lemon, very thinly sliced into rounds
Fresh Oregano, chopped, to taste
1 tsp. ground Cumin
1/4 tsp. crushed Red Pepper Flakes

Preparation:
Heat grill on medium heat and spray the grates with unflavored cooking spray. Mix oregano, cumin, and red pepper flakes in a small bowl; set spice mixture aside. Beginning and ending with salmon, thread salmon and folded lemon slices onto skewer(s). Spray the fish lightly with unflavored cooking spray and season with the spice mixture. Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.

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Hawaiian Chicken Kebab

12 Jun

Grilling season is upon us!  Enjoy a taste of the tropics straight from your grill with this Hawaiian Chicken Kebab recipe!

Image result for pineapple

Servings:
1 Protein
1 Vegetable
1 Fruit
Suitable for Fast Track patients

Ingredients:
1 serving boneless, skinless Chicken Breast, cut into cubes
2/3 cup fresh Pineapple, cut into cubes
1/4 medium Green Bell Pepper, cut into 1 inch pieces
1/4 medium Red Onion, cut into 1 inch pieces
1 Tbsp Rice Vinegar
1/2 Garlic Clove, minced
1 Tsp. Ginger, minced
Freshly Ground Black Pepper, to taste

Preparation:
In a bowl whisk together rice vinegar, garlic, ginger and pepper. Place chicken in a resealable bag, and cover with marinade mixture. Seal bag and refrigerate 1 hour (meanwhile soak wooden skewer stick(s) in water for 1 hour).

Preheat a grill over medium heat to 400 degrees. Season red onion and bell pepper with pepper, then thread red onion, bell pepper, pineapple and chicken onto skewers until all of the chicken has been used. Spray grill grates with unflavored cooking spray, then place skewer(s) on grill. Grill, rotating skewer(s), until chicken is cooked all the way through. Serve warm.

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Soba Noodles with Grilled Shrimp and Cilantro

10 May

National Shrimp Day never tasted so good!

Soba Noodles with Grilled Shrimp and Cilantro

Image result for soba noodles shrimp10

Servings:
1 Protein
1 Vegetable
1 Starch

Ingredients:
1/2 cup Soba Noodles (cooked)
1/2 Tbs. Extra Light Virgin Olive Oil
Unflavored Pam Cooking Spray
5 Green Onions, White Onion Part only thinly sliced and separated into rings – save the top part of greeen onions for later
1 clove of Garlic, coarsely chopped
1 tsp. finely grated Lime zest, plus 1/2 Tbs. fresh lime juice
1 serving Large Shrimp, shelled and deveined
Top Part of Green Onion (Scallions), finely chopped
1/4 cup chopped Cilantro
1/4 tsp. Crushed Red Pepper
Lime Wedges, for serving

Preparation:
Bring a large pot of water to a boil. Add the noodles and cook, stirring, until tender, 4 minutes. Drain and rinse under cold water. In a medium bowl, toss cooked soba noodles with extra light virgin olive oil. In a skillet, spray with Unflavored Pam Cooking Spray. Add the white part of onions and cook over moderate heat, stirring, until golden brown and crisp, 3 minutes. Using a slotted spoon, transfer the shallots to paper towels. Add the garlic to the skillet and cook over low heat until golden and crisp, 2 minutes. Transfer the garlic to the paper towels. Light a grill or preheat a grill pan. In a bowl, combine the lime zest and juice the shrimp and season with pepper. Spray pan with unflavored cooking spray and grill the shrimp over high heat, turning once, until glazed and just white throughout, 3 minutes. Arrange the noodles on a large platter. Sprinkle with the scallions, cilantro, crushed red pepper and the fried onions and garlic. Arrange the shrimp on top and serve with lime wedges alongside.

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Chicken Fruit Salad with Yogurt Curry Dressing

9 Apr

National Celery Month is here!  Celery adds a delicious crunch, can boost your fiber intake and aid in digestion and weight loss. This Chicken Fruit Salad recipe is perfect for a light lunch or brunch!

Image result for celery

Chicken Fruit Salad with Yogurt Curry Dressing
**Freedom Plans 5-7 ONLY**

Servings:
1 Protein
1.5 Vegetables
1 Fruit
1 Dairy

Ingredients:
1 serving Boneless Skinless Chicken Breast
6 oz. Plain Low Fat Yogurt
1 Tbs. Light Mayonnaise
1/2 tsp. Curry Powder
1/2 small Apple (chopped, unpeeled)
1/3 cup fresh Pineapple
1/2 cup Celery (diced)
1/4 medium Red Onion (minced)
2 cups of Endive
1 MWLC Chicken Bouillon Fiber Fulfill
1 cup Water

Preparation:

Directions for dressing: In a small bowl mix together the yogurt, light mayonnaise and curry powder with a whisk and set aside.

Directions for salad: In a sauce pan over low heat add MWLC chicken bouillon packet, water and chicken breast and simmer for 10 minutes. Remove pan from heat and let chicken sit in bouillon for 20 minutes or until no longer pink in the middle. Take chicken out of pan and sit on cutting board for 5-10 minutes. Once cooled cut chicken into ¼ inch cubes. In a large bowl mix together the apple, pineapple, celery, red onion and dressing toss to coat evenly. Add the endive and chicken toss again to mix all ingredients together.

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