National Hot Breakfast Month

7 Feb

February is National Hot Breakfast Month.  Kick start your day with one of these hot breakfast recipes!  Egg White and Vegetable Frittata, Turkey Quiche or Egg in a Basket anyone?

Egg in a Basket
Image result for egg in a basket

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

Ingredients:
Unflavored Cooking Spray
1 slice Diet Bread (with a hole cut out of the center)
1/2 cup Mushrooms (sliced)
1 portion Egg Beaters
1 Garlic Clove (minced)
1/2 tsp. of fresh chopped Thyme
I Can’t It’s Not Butter Spray

Preparation:
Spray a skillet with unflavored cooking spray. Add mushrooms and sauté over medium heat until tender. Stir in thyme and minced garlic cook for 30 seconds, and set aside. Spray each side of diet bread with 2 ½ squirts of I Can’t Believe It’s Not Butter Spray. Lightly spray another skillet with unflavored cooking spray. Add the bread, pour the egg beaters and mushroom mixture into the hole in the bread and cook over low heat for 5 minutes, flip the bread and cook the other side until egg mixture is done.

Please follow and like us:

Crockpot Venison Roast

22 Jan

Dust off your Crockpot and celebrate National Slow Cooking Month! Try our hearty Crockpot Venison Roast!

Image result for venison backstrap slow cooker

Servings:
1 Protein
2 Vegetables
1 Starch
Suitable for Fast Track Patients

Ingredients:
1 Venison Roast (you will only eat your serving size)
1 1/2 cups Water
1 tsp. Paprika
2 Bay Leaves
1/2 medium Red Onion, sliced
1/2 cup Broccoli, chopped
1/2 cup Mushrooms, diced
2 Shallots, halved
1/2 tsp. whole Cloves
1 Tbsp. Black Pepper, ground
Onion Powder
Garlic Powder

Preparation:
Set the crockpot temperature to high. Pour water into the bottom of the crock pot. Gently cover the entire venison roast with onion powder, black pepper, and garlic powder as desired. Place cloves, shallots, bay leaves, and paprika into the water that is already in the crockpot and stir ingredients together. Gently lay the venison roast into the crockpot and cover with lid. Let the roast cook for 5 hours. The last half hour left of the roast cooking, steam onions, mushrooms, and broccoli until soft. Add the softened vegetables to the top of your serving size of roast, pepper vegetables to taste and enjoy. Refrigerate leftover venison roast and remember, when you weigh your protein after it has been cooked you minus half an ounce to get the correct protein serving size.

Please follow and like us:

Slow Cooker Chicken, Kale, Sweet Potato Stew

11 Jan

January is National Slow Cooking Month!  Dust off your slow cooker and try this delicious Chicken, Kale and Sweet Potato Stew!

Image result for chicken sweet potato kale stew

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

Ingredients:
1 portion Boneless, Skinless Chicken Breast
1 cup Kale, stems removed and thinly sliced
½ medium Sweet Potato, peeled and chopped into 1-inch pieces
1 packet MWLC Chicken Bouillon Fulfill Fiber
1 tsp. Italian Seasoning

Preparation:
Place all the ingredients in a 6-quart slow cooker, stirring to combine. Cover and cook on high for 4 hours or low for 6, or until the sweet potatoes are tender and the chicken is cooked through and very tender. Remove the chicken and shred with two forks. Return to the slow cooker and stir to combine.

Please follow and like us:

Chicken Curry

11 Jan

National Chicken Curry Day is here!  Whip up this lighter Chicken Curry recipe today!

Image result for chicken zucchini curry

Servings:
1 Protein
1.5 Vegetables
1 Starch
1 Dairy
1 Supplement

Ingredients:
1 serving Chicken Breast
1 serving Zucchini, thinly sliced
1 serving Skim Milk
1 serving Couscous
1 Cream of Chicken Supplement
1/2 serving Yellow Onion, thinly sliced
1/4 cup freshly ground Basil Leaves
2 tsp. Curry Powder
Dash of Cinnamon
Fresh Ground Pepper to taste

Preparation:
Rinse chicken. Cut into 1-inch pieces and place into bowl. Sprinkle with the curry and cinnamon, toss and set aside. Heat a non-stick skillet over medium-high heat. Add the onion and zucchini and cook until softened, 3-5 minutes. Transfer to a plate. Add the chicken and cook until browned on all sides, about 5 minutes total. Add the supplement, milk and pepper. Bring to a gentle simmer. Return the onion and zucchini to the skillet and heat until the chicken is cooked through, 5-7 minutes. Take prepared couscous and place into a bowl. Top with the curry chicken and sprinkle with basil.

Please follow and like us:

Vegetable Turkey Stuffed Cups

24 Nov

Looking for a creative way to use those Thanksgiving leftovers?  Instead of the traditional turkey sandwich, try this delicious breakfast recipe!  This recipe is an easy way to keep those turkey leftovers a part of your meal plan all week long.

Vegetable Stuffed Turkey Cups

Servings:
1 Protein
1.5 Vegetables
0.5 Starch
1 Nutritional Supplement

Ingredients:
1 portion Turkey Breast, fresh
1/8 cup Corn
1/8 medium White Onion, thinly chopped
1/2 cup Celery, finely chopped
1 cup Mushrooms, diced
1 MWLC Cream of Chicken Soup Nutritional Supplement, dry
1/2 clove Garlic, minced
1 tsp. Sage
1 Tbsp. Poultry Seasoning
Mrs. Dash, to taste
Ground Black Pepper, to taste
Unflavored Cooking Spray

Preparation:
Spray the bottom of a medium skillet with unflavored cooking spray. Place the mushrooms, corn, celery, and onion in the skillet. Next, over medium heat, cook them for 4-5 minutes, or until softened. In small non-stick skillet, spray unflavored cooking spray and place the chopped turkey breast. Then, stir and cook the turkey for 5 minutes or until turkey is thoroughly cooked. Mix all the seasonings, the supplement, turkey, vegetables, and starch together in a medium bowl. Add enough water to moisten, but not too much. Spray muffin tin with unflavored cooking spray and place the mixture filling each tin 3/4 way full. Bake at 350 degrees for at least 15 minutes. Enjoy!

(Not recommended to make less than 4 servings. This recipe is for 1 serving.)

Please follow and like us:

Soba Noodle and Vegetable Bowl

8 Sep

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.

Please follow and like us:

Zoodles with Spicy Grilled Tomato Sauce

5 Sep

Before Summer weather is over, here’s a recipe to use up your garden veggies!

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.

Please follow and like us:

Egg White and Vegetable Frittata

1 Sep

Egg White and Vegetable Frittata

Recipes makes one serving.

One serving counts as:
1 Protein (Adjust based on egg white serving indicated in meal plan.)
3 Vegetables

Ingredients:
12 Egg Whites
1/4 cup Mushrooms, sliced
1/4 medium Red Onion, sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
1 small Green Onion, sliced
1/2 Campari Tomato, diced
Black Pepper and desired seasonings/spices, to taste

Preparation:
Preheat oven to 400 degrees. In a non-stick skillet, sauté mushrooms, peppers and onions over medium-high heat with a teaspoon of water. Season with pepper and desired spices. Once veggies are tender, add spinach and cook until wilted. Beat egg whites in a bowl with a fork and pour egg whites into pan. Do not stir, just let the mixture cook until edges begin to brown. Finish cooking in oven for about 10 mins until egg whites are set. Top with green onions and tomatoes. Slice and serve!

Recipe and Photo by Sarah in Canton.

Please follow and like us:

Sweet Potato and Vegetable Skillet with Baked Eggs

31 Aug

Sweet Potato and Vegetable Skillet with Baked Eggs

Recipe makes one serving.

One serving counts as:
1 Protein
1 Starch
3 Vegetables

Ingredients:
1/2 Sweet Potato, peeled and diced
1/4 medium Red Onion, chopped
1 cup Mushrooms. sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
3 Large Whole Eggs

Preparation:
Preheat oven to 400 degrees. In an oven-proof skillet, add sweet potatoes with 2 tablespoons water and cook until almost fork tender, about 15 minutes. Add 1 tablespoon water to skillet as needed in order to speed up the cooking process. Remove sweet potatoes and set aside. Add more water, if needed, and sauté onions, mushrooms, and bell peppers until cooked through. Add spinach until wilted, then add sweet potatoes and stir. Make three small wells in veggie mixture and crack an egg into each one. Put skillet into oven and bake, about 7-8 minutes or until egg is cooked to desired doneness.

Recipe and Photo by Sarah in Canton.

Please follow and like us:

Chef Bobby’s MWLC Quinoa and Roasted Vegetable Salad

30 Aug

Chef Bobby’s MWLC Quinoa and Roasted Vegetable Salad

Servings:
1 3/4 Vegetables
1 Starch
Suitable for Fast Track Patients

Ingredients:

Dressing:
Juice from 1 Fresh Lime
2 tsp. Apple Cider Vinegar
1/4 tsp. Chili Powder
1/8 tsp. Cumin
1/8 tsp. Fresh Garlic, minced
1 tsp. Fresh Parsley, chopped
1/8 tsp. Thyme

Salad:
1/4 cup Fresh Baby Arugula
1/4 cup Zucchini, oven roasted
1/4 cup Quinoa, cooked
2 Tbsp. Cilantro, divided, chopped
5 Cherry or Grape Tomatoes, halved and oven dried, 30 minutes

Preparation:

Dressing:
All the ingredients together in a medium bowl.

Salad:
In the dressing bowl, lightly mix together the cooked quinoa and dressing. Add in cilantro, tomatoes and the oven roasted veggies. Toss all ingredients together. Place on chilled salad bowl and enjoy.

Please follow and like us: