White Sea Bass with Dill Relish

15 Oct

Need a light and fresh dinner idea for National Seafood Month? 🐙🦐🦀🦞🐟🍤

Try our White Sea Bass with Dill Relish!

Image result for striped sea bass fillet

🐟 White Sea Bass with Dill Relish 🐟

Servings:
1 Protein
1 Vegetable
Suitable for Fast Track patients

Ingredients:
½ medium White Onion, chopped
½ tsp. Fresh Dill, chopped
¼ tsp. Fresh Horseradish, minced
¼ tsp. Mustard Powder
½ tsp. Fresh Lemon Juice
1 serving Striped Freshwater Bass
¼ Lemon

Preparation:
Preheat the oven to 375 F.

In a small bowl, add the onion, dill, mustard powder, minced horseradish and lemon juice. Stir to mix well.

Place fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread the dill relish on the fillet. Wrap aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

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Vegetarian Chili

13 Oct

October is National Chili Month and Vegetarian Month!  Chili is the perfect way to ease into fall!

Image result for ancho chili

Vegetarian Chili

Servings:
1 Protein
1 Vegetable
1 Starch
1 Nutrient
1 Supplement

**Freedom Vegetarian Meal Plans ONLY**

Ingredients:
Unflavored Cooking Spray
1 portion of Mozzarella Cheese
1/2 medium Onion (diced)
1 clove of Garlic (minced)
1 MWLC Tomato Soup Nutritional Supplement
1 MWLC Vegetarian Sloppy Joe Nutritional Supplement
1/4 cup cooked Kidney Beans
2 tsp. Ancho Powder
1/2 tsp. Salt-Free Extra Spicy Seasoning Blend

Preparation:
Spray bottom of small skillet with unflavored cooking spray. Cook onions over medium heat for 5 minutes, stir in the minced garlic and cook for additional 10 seconds mixing onions and garlic together. Set skillet aside. In a medium sauce pot mix together the MWLC Tomato Soup packet and MWLC Vegetarian Sloppy Joe packet add 12oz of water, stir together until well blended over medium heat. Stir in the ancho powder, spicy seasoning blend, beans, onion and garlic and bring to a boil. Reduce heat and simmer for 10-15 mins. Pour into a bowl and top with the mozzarella cheese.

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Brussels Sprout Slaw

12 Oct

October is Vegetarian Month – what is your favorite Vegetarian recipe?  We are fans of our Brussels Sprout Slaw!  Give it a try and let us know what you think!

Image result for brussels sprouts shredded

Brussels Sprout Slaw

Servings:
1 Vegetable
1 Dairy

Ingredients:
1 cup Brussels Sprouts, finely shredded in a food processor
1 serving Plain, Low-Fat Yogurt
1 tsp. finely grated Lemon Zest
1 Tbsp. fresh Lemon Juice
1 tsp. fresh Chives, chopped
1 tsp. fresh Dill, chopped
Ground Black Pepper, to taste

Preparation:
In a bowl, whisk together yogurt, lemon zest, lemon juice, chives and dill and season with pepper. Add the Brussels sprouts and toss to coat evenly. Refrigerate and serve.

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Crockpot Shredded Chicken Chili

8 Oct

October is National Chili Month!  How spicy 🌶 do you like your Chili?

Image result for chicken, chili powder, jalapeno ingredients

Crockpot Shredded Chicken Chili

Servings:
1 Protein
2 Vegetables
1 Starch
2 Supplements
Suitable for Fast Track patients

Ingredients:
1 portion Boneless Skinless Chicken Breast
1/4 Tbsp. Garlic Powder
1/4 medium Jalapeno, diced
1/4 medium Onion, diced
5 Cherry Tomatoes, cut in half
1/4 cup Corn
1 MWLC Creamy Chicken Soup Nutritional Supplement
1 MWLC Tomato Soup Nutritional Supplement
1 tsp. Chili Powder
1 tsp. Cumin
3/4 cup Water
Black Pepper, to taste

Preparation:
Place chicken breast and 1/4 cup of water in a crockpot for 2-4 hours. Once the meat is no longer pink, remove from fluid and shred with two forks. Add the shredded chicken, tomatoes, chili powder, cumin, garlic powder, jalapeno, corn, MWLC Creamy Chicken and MWLC Tomato Soup and 1/2 cup of water to the crockpot, cook for 1 hour. Add pepper to taste.

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Taco Salad

4 Oct

Have you thought about how to celebrate National Taco Day?  Try our easy Taco Salad recipe! 🌮🥙

Image result for taco day

Taco Salad

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

Ingredients:
1 Cream of Tomato Soup Supplement
½ serving Tomato, chopped
1 serving Ground Sirloin, cooked
½ serving Lettuce
2 tbs. Onion Dressing (see recipe)
Dash of Onion Powder, Oregano and Pepper

Preparation:
Mix all ingredients and serve.

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Waldorf Salad

1 Oct

October is National Apple Month!  Give MWLC’s Waldorf Salad a try! 🍎🍏

Image result for grapes, apple, chicken

Waldorf Salad 🍎🍏🍇🐔🥗

Servings:
1 Protein
1 Vegetable
2 Fruits
1 Starch
1 Supplement

Ingredients:
1 small Apple, diced
14 Grapes, halved
1 cup Celery, chopped
1 serving Chicken Breast, cooked and cubed
1 Vanilla Pudding Shake Supplement, prepared as a pudding
1 serving Diet Snack Cracker, crushed

Preparation:
Mix all ingredients in small bowl (except for diet snack cracker) and chill for about 1 hour. Just before serving, stir in about half of diet snack cracker and sprinkle the rest on top.

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Mushroom Beef and Broccoli

20 Sep

Need a healthy dinner idea?  Look no further!

Image result for mushroom beef broccoli

Mushroom Beef and Broccoli

Servings:
1 Protein
1.5 Vegetables
1 Starch
1 Nutrient
Suitable for Fast Track Patients

Ingredients:
1 portion of Boneless Chuck Roast, cut in slices
1 cup Broccoli
1 Clove Garlic
1/4 medium Onion, diced
1 MWLC Mushroom Soup Nutritional Supplement
1 packet MWLC Italian Dressing
1/4 cup Long Grain Brown Rice
4 Tbsp. Water

Preparation:
Whisk together MWLC Mushroom Soup, MWLC Italian Dressing, water, onion and garlic into the crock pot. Place slices of beef in the liquid and toss to coat. Cover with lid and cook on low heat for 5 hours. Add the broccoli over the beef and sauce. Gently stir to combine. Cover with lid and cook 30 minutes to cook broccoli. Make the rice according to the package and serve meat and broccoli over warm rice.

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Hawaiian Portobello Stack

7 Sep

September is not only National Chicken Month, but also National Mushroom Month too!  We have perfect mushroom recipe that is great for the grill!

Image result for pineapple portobello grilled

Hawaiian Portobello Stack

Servings:
1.5 Vegetables
1 Fruit
1 Starch

Suitable for Fast Track Patients

Ingredients:

Marinade:
2 Tbsp. fresh Lemon Juice
1 Tbsp. minced fresh Rosemary
2 tsp. minced fresh Thyme
1 Garlic Clove, minced

Stack:
1 serving Portobello Mushrooms, stems removed
2/3 cup Pineapple (sliced in rings)
1/2 small Tomato, sliced
Smoked Paprika, to taste
1/2 medium Sweet Potato, peeled and cut into round slices
Freshly Ground Black Pepper

Preparation:
In a bowl, whisk together marinade ingredients. Preheat grill to medium high heat. On baking sheet, place mushrooms, sweet potato slices and pineapple slices in a single layer. Brush each on both sides with the marinade. Sprinkle with smoked paprika. Remove from baking sheet and place on grill. Grill each to your liking, turning once during cooking. To serve, place mushroom cap stem side up and top with sweet potato slice, pineapple slice, and tomato slice. Season with pepper and serve warm.

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Cilantro-Lime Chicken with Grilled Watermelon

4 Sep

September is National Chicken Month and we have the perfect recipe for you!  A little sweet, a little tart, big on taste!

Cilantro lime chicken watermelonCilantro-Lime Chicken with Grilled Watermelon

Servings:
1 Protein
2 Vegetables
1 Fruit
Suitable for Fast Track patients

Ingredients:
1 serving boneless, skinless, Chicken Breast
1 cup seedless Watermelon (slice watermelon first, dice after grilling)
1/4 medium Jalapeno Pepper, seeded and finely chopped
1/2 medium Cucumber, diced
1/4 medium Red Onion, finely chopped
1 clove Garlic, minced
Fresh Lime Juice
Fresh Cilantro, finely chopped, to taste
1 tsp. fresh Lime Zest
Unflavored Cooking Spray

Preparation:
Toss chicken gently in lime juice, lime zest and cilantro. Prepare grill for direct cooking over medium heat. Spray chicken and watermelon with unflavored cooking spray, coating both sides, and add to grill. Grill chicken until cooked all the way through. Grill watermelon for 2 minutes, or until grill marks appear, turning once. Cut off the watermelon rind and dice the watermelon – set aside 1 cup serving. For pico de gallo topping, in a bowl combine chopped watermelon, cucumber, red onion, jalapeno pepper, garlic, lime juice and cilantro. Top chicken with pico de gallo mixture.

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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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