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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Shrimp and Spinach with Caramelized Onion

26 Mar

What better way to celebrate ‘National Spinach Day’ than with this tasty spinach recipe?  Try MWLC’s Shrimp and Spinach with Caramelized Onion recipe for dinner tonight!  

Image result for shrimp spinach

Servings:
1 Protein
1 Starch
3 Vegetables

Ingredients:
Unflavored Cooking Spray
1/2 medium Onion, thinly sliced
2 cups fresh Spinach leaves, trimmed, rinsed and patted dry
1 portion uncooked medium Shrimp, peeled and deveined
1 clove Garlic
1/8 tsp. crushed Red Pepper Flakes
2 Tbsp. Lemon Juice
1/4 tsp. grated Lemon peel
1 slice of 35-40 calorie Bread for toasted fresh bread crumbs

Preparation:
Evenly spray a large skillet with unflavored cooking spray over medium-high heat and cook onions, stirring occasionally for 2 minutes or until tender. Remove onions and set aside. Spray unflavored cooking spray in same skillet over medium-high heat and cook spinach, stirring occasionally until spinach is wilted. Remove spinach and keep warm. Spray skillet again with unflavored cooking spray and cook shrimp, garlic and crushed red pepper flakes, stirring until shrimp turns pink. Stir in lemon juice, lemon peel and onions. To serve, spoon over spinach and garnish with bread crumbs.

Toasted fresh bread crumbs: Coarsely chop sliced bread. Toast in toaster oven or bake at 350° for 10 minutes.

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Meat Loaf

22 Mar

National Melba Toast Day is here!  Melba Toast is dry, thinly sliced toast.  It can help the meatloaf ingredients stick together and hold its shape while cooking.

Meat Loaf

Image result for meatloaf

Servings:
1.5 Protein
2 Vegetables
1 Starch

Ingredients:
1 serving Ground Sirloin (or Ground Turkey if preferred)
½ serving Green Peppers, chopped
¼ serving Onion, chopped
½ serving Fresh Sliced Mushrooms
½ serving Tomatoes, chopped
¼ serving Celery, chopped
1 Tbsp. each: Dried Basil Leaves, Dried Parsley Flakes, Cinnamon and Pepper
2 cloves Garlic, minced
1 Egg
1 serving Worcestershire Sauce
1 serving Melba Toast or 1 slice of Diet Bread, crumbled in food processor

Preparation:
Put all ingredients in a large mixing bowl. Mix together until thoroughly combined. Put mixture into a small baking dish, spreading evenly, making a finger width space between the edge of baking dish and mixture. Place into oven and bake at 350 degrees for 30-40 minutes.

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Zoodles with Spicy Grilled Tomato Sauce

21 Mar

Zoodles with Spicy Grilled Tomato Sauce

Recipes makes one serving.

One serving counts as:
3 Vegetables

Ingredients:
1 cup Zucchini, spiralized or shaved into ribbons
2 small Tomatoes, halved
4 Garlic Cloves, minced
1/4 tsp. dried Oregano
1/4 tsp. Red Pepper Flakes
2 Tbsp. fresh Basil, chopped

Preparation:
Combine tomatoes, garlic, oregano, and red pepper flakes in a bowl. Heat a grill pan (or sauce pan) over medium heat and spray with nonstick cooking spray. Add tomatoes, flesh-side down. After a few minutes, flip and turn heat to low. Cook low and slow until tomatoes start to burst and soften. Once they are very soft, turn off heat and let cool. Transfer tomatoes to a blender or food processor and add fresh basil. Pulse until desired consistency. Pour sauce over fresh zucchini and serve.

Recipe and Photo by Sarah in Canton.

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Chicken Florentine

16 Mar

Looking for a noodle recipe to celebrate ‘National Noodle Month’ in March?  Check out our Chicken Florentine recipe!

Image result for soba noodles

Servings:
1 Protein
1 Starch
3 Vegetables

Ingredients:
1 portion boneless, skinless Chicken Breasts (cut into 1-inch cubes)
1 Tbsp. dried Italian Seasoning
1 serving Soba Noodles
1 small Tomato (chopped)
1/4 Onion (medium sized, chopped)
1/2 cup Zucchini (chopped)
1 Garlic Clove (sliced)
3 cups Water
1 cup fresh Spinach
Unflavored Cooking Spray

Preparation:
Heat a stockpot over medium high heat, spray bottom of pot with unflavored cooking spray. Season the chicken with Italian seasoning, and add to the pot. Cook for about 5 minutes, until chicken is browned on all sides. Remove chicken from the pot. Add tomato, onion, zucchini, garlic, water, and soba noodles to the same pot. Bring to a boil; stir and turn soba noodles frequently with tongs for about 3-5 minutes. Return chicken to the pot and stir in with other ingredients, add spinach just before serving.

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Soba Noodle and Vegetable Bowl

13 Mar

Soba Noodle and Vegetable Bowl

Recipe makes 1 serving.

Servings:
1 Starch
1 Fiber
3 Vegetables

Ingredients:
1/2 cup Soba Noodles, cooked, drained, and rinsed
1/4 medium Red Onion, thinly sliced
1/2 cup Cremini and/or Shiitake Mushrooms, sliced
1 cup Chopped Broccoli Florets
2 Garlic Cloves, minced
1-inch piece of Ginger, peeled and minced
1/2 of a Serrano Pepper, thinly sliced
1/4 tsp. Chinese 5-Spice Powder
2 cups Hot Water
1 Chicken Bouillon Fiber Fulfill
1/2 cup Baby Spinach, chopped
Cilantro, optional garnish

Preparation:
Cook soba noodles according to package directions. Measure 1/2 cup noodles. Drain and rinse. Meanwhile, heat 2 tablespoons water in a large saucepan over medium heat. Add red onion, mushrooms, and broccoli and sauté for two minutes. Add ginger, garlic, serrano pepper, and Chinese 5 Spice powder and cook for two minutes. Add hot water to a bowl and whisk in Chicken Bouillon Fiber Fulfill until dissolved. Add mixture to saucepan and bring to a boil. Add spinach, cover, and simmer on low for 10-15 minutes until veggies are tender. Garnish with cilantro if desired.

Recipe and Photo by Sarah in Canton.

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