Sweet Potato Caprese Sliders

5 Jun

Sweet Potato Caprese Sliders 

Recipe Yields:  6 Sliders.  1 Slider = 1 Starch, 1/2 Vegetable, 1 Morning Cheese,  1 Fat.

3 medium Sweet potatoes, washed, peeled and spiralized
3 Tbsp. Extra Light Olive Oil
1 tsp. Garlic Powder
1/2 cup Cherry Tomatoes
6 slices fresh Mozzarella
1 large Egg
Fresh Basil, for garnish
Unflavored Cooking Spray
Pepper, to taste

Preheat oven to 450 degrees F. Spiralize sweet potatoes and place in medium-large bowl. Heat 2 Tbsp. olive oil in a skillet over medium heat and add in “noodles”. Sprinkle with garlic powder and pepper and additional olive oil if needed. Cook for about 7 minutes then set aside in bowl to let cool for a few minutes. Beat the egg and mix into the sweet potato noodles.

Using the bottom of a muffin tin tray, form spiralized sweet potato into the bottom of the pan. Press down with foil if needed. Do this until all sweet potato is used up. Place these in the freezer for 15-20 minutes to form a solid structure.

Line a baking sheet with foil and spray with unflavored cooking spray. Place the sweet potatoes onto the baking sheet and cook for 4-5 minutes in the oven on 1 side, flip and cook for another 4-5 minutes on the other side. When done, remove from baking sheet and top with fresh mozzarella, tomatoes, and basil. Drizzle with MWLC Raspberry Vinaigrette salad dressing if desired.

Pork Chops with Apple, Celery and Thyme

2 Jun

Pork Chops with Apple, Celery and Thyme

Serves: 2

2 tsp. Extra Light Olive Oil
2 Boneless Center-Cut Pork Loin Chops (~3/4 inch thickness)
2 Cloves Garlic, minced
2 tsp. fresh Thyme leaves, chopped and divided
1/2 cup sliced Celery
2 Apples (one granny smith, one gala), spiralized or cored and thinly sliced
2 tsp. Lemon Juice
Pepper to taste

Preheat oven to 375 degrees.  Cover a small baking sheet in foil.  Drizzle 1 teaspoon olive oil on the foil.  Set aside.  In a skillet over medium heat, add 1 teaspoon olive oil.  Season both sides of pork tenderloin with pepper, sprinkle with 1 teaspoon of the thyme leaves.  Place pork chops in hot skillet and brown for 2 minutes per side, when you flip the pork add the garlic for the last 2 minutes.  Transfer the pork/garlic to the prepared baking sheet and bake for 15 minutes or until internal temperature reaches 145 degrees (do not overcook).  In the same skillet that you cooked the pork, add another teaspoon of oil, add the spiralized apples (or sliced), celery, 2 teaspoons lemon juice, 1 teaspoon thyme and a dash of pepper.  Cook for 2 minutes.  You don’t want the fruit/veggies to be soggy.  Divide apple mixture between 2 plates.  Top with one pork chop.  Enjoy!

Spiralized Cucumber Greek Salad

31 May

Spiralized Cucumber Greek Salad

Recipe Yields:  6 Servings.  3 Fats, 8 Vegetables and 1 Morning Protein.


For the Dressing:
1 1/2 Tbsp. Extra Light Olive Oil
2 tsp. fresh Lemon Juice
1 packet MWLC Creamy Italian Salad Dressing
3 Tbsp. Apple Cider Vinegar
2 tsp. fresh Oregano, minced
1 Garlic Clove, minced
Pepper, to taste

For the Salad:
3 Cucumbers, spiralized*
1 cup Cherry Tomatoes, halved
1/2 medium Red Onion, thinly sliced
1 oz. crumbled Feta Cheese

*If you don’t own a spiralizer, you can dice the cucumbers!

In a medium bowl, whisk together olive oil, lemon juice, vinegar, oregano and garlic. Season with pepper to taste, if desired.  Add the cucumbers, tomatoes, onion, and feta cheese to a large bowl.  Add the desired amount of dressing and toss to combine.  Enjoy!

Vegetarian Mexican Salad

5 May

🎉 Happy Cinco de Mayo! 🎉

Enjoy the day (and your menu)!  Our Vegetarian Mexican Salad will add the burst of flavor you’re craving!

1 Vegetable
1 Starch
*Suitable for Fast Track Patients


Juice from 1 Fresh Lime
2 tsp. Apple Cider Vinegar
1/4 tsp. Chili Powder
1/8 tsp. Cumin
1/8 tsp. Paprika
1/8 tsp. Garlic Powder
1/8 tsp. Onion Powder 

1/4 cup cooked Quinoa
2 Tbsp. chopped Cilantro, divided
5 Cherry or Grape Tomatoes, halved


Whisk all the ingredients together in a medium bowl.

In the dressing bowl, lightly mix together the cooked quinoa and dressing. Add in cilantro, tomatoes and the chicken. Toss all ingredients together.


29 Mar

Our delicious Meatballs are filling, healthy, and the perfect meal for dinner tonight!

• 1 Protein
• 1 Vegetable
• 1 Supplement

• 1 serving Ground Sirloin
• 1/2 serving minced Onion
• 1/2 serving minced Green Pepper
• 1 Creamy Tomato Soup Supplement
• 1 serving MWLC French Salad Dressing
• Pepper to taste

Mix ground sirloin, onion, green pepper, and pepper in large bowl. Shape meat mixture into balls and bake in oven at 350 degrees for 20 minutes. While meatballs are cooking, prepare tomato supplement using the directions on the box. Add French dressing to the prepared soup. Once meatballs are cooked, add meatballs to soup mixture and serve.

Grilled Chicken Wrap

19 Mar

It’s ‘National Poultry Day’ and we are happy to share our Grilled Chicken Wrap!  A quick and simple recipe for lunch or an afternoon snack!

• 1 Protein
• 1 Vegetable
• 1 Starch

• 1 Tortilla (low carb, with fiber)
• 1 serving Chicken, grilled with Mrs. Dash Garlic/Herb seasoning
• ½ cup Spinach Leaves
• ½ cup Onion, sliced thinly
• 1 Tablespoon Light Mayo

Spread mayo on a tortilla, layer spinach leaves over mayo, add chicken and onions and roll. The tortilla can be warmed in a pan with a squirt of Pam.

Beef & Cabbage

16 Mar

 Don’t miss our good ‘ole Beef & Cabbage recipe! 

1 Protein
1.5 Vegetables

1 serving Ground Sirloin
1 cup Cabbage, shredded
1 clove Garlic, crushed
Ginger, Chili Powder, Curry
1/3 cup Onion, finely chopped


Cook beef, garlic, and onion – sauté until tender. Add seasonings and a little water. Simmer 10 minutes. Stir shredded cabbage into mixture and cook until tender. Garnish with cherry tomatoes and parsley.

Sweet Potato Shepherd’s Pie

15 Mar

Don’t worry, we have dinner all planned!  Our Sweet Potato Shepherd’s Pie will leave you feeling satisfied and full!🍴

1 Protein
2 Vegetables
1 Starch
1 Dairy

1/2 medium Sweet Potato
1/8 cup Water
1/8 cup Milk (**Consume rest of Milk serving with meal to equal Dairy Serving**)
1/4 medium Onion
1/2 cup Collard Greens
Garlic to taste
1 serving Lean Ground Turkey
2 tsp. Salt-Free Cajun Seasoning
1 small Tomato, chopped
Worcestershire Sauce to taste (**No more than 2 tsp.**)
Freshly Ground Black Pepper to taste
1 Tbs. finely chopped Parsley Leaves
Unflavored Pam Cooking Spray

Preheat oven to 400 degrees F. In large microwave-safe bowl, combine sweet potato and 1/8 cup water. Cover with vented plastic wrap and microwave on high until tender. When cool enough to handle, discard peels. In large bowl, mash potato with milk and freshly ground black pepper. Meanwhile, in a skillet, spray with unflavored Pam cooking spray and cook onion on medium-high until browned, stirring occasionally. Add collard greens and freshly ground black pepper. Cook 1 minute or until just wilted, stirring. Transfer to medium bowl. In same skillet, spray Pam cooking spray. Add garlic and cook 15 seconds. Add turkey. Cook 3 minutes or until browned, breaking meat into small pieces and stirring. Reduce heat to medium and add Cajun seasoning and Worcestershire sauce. Cook 1 minute, stirring. Add tomato. Cook 2 minutes, stirring. In shallow baking dish, spread half of mashed sweet potato. Top with turkey mixture, then collard greens mixture. Spread remaining sweet potato mixture on top. Bake 30 minutes or until golden on top. Garnish with parsley.

Cajun Catfish

3 Mar

Our Cajun Catfish is the second featured recipe for Mardi Gras Week! Enjoy!

• 1 Protein
• 1 Vegetable

• 1 serving Catfish (fillet)
• 2 Tbsp. Cajun Seasoning Blend (see MWLC Recipe below)
• 1 cup Green String Beans

Place catfish and green beans in separate bowl. Toss each with 1 Tbsp. cajun seasoning. Spray Pam cooking spray on a 9 x 9 inch sheet pan and add catfish fillet. Place green beans in an ovenproof casserole dish and cook both in 350°F preheated oven for 6 minutes. Remove green beans from oven and keep warm. Turn heat to broil and finish cooking catfish under broiler 2-3 minutes. Plate food, placing fillet on top green beans. Add juice from fresh lime if desired.

For Cajun Seasoning Blend, Combine below ingredients in a jar and shake mixture well.

2 Tbsp. Sweet Paprika
2 Tbsp. Garlic Powder
1 Tbsp. Cayenne Pepper
1 Tbsp. Chili Powder
1 Tbsp. Black Pepper
1 Tbsp. Dried Oregano
1 Tbsp. Onion Powder
1/2 Tbsp. Ground Nutmeg (optional)

Cajun Scallops

1 Mar

Try our Cajun Scallop recipe for dinner tonight!

• 1 Protein
• 1 Vegetable

• 1 portion Fresh Scallops
• ½ tsp. Dry Mustard
• ½ tsp. Pepper Flakes, to taste
• 2 Garlic Cloves, minced
• ¼ tsp. Pepper
• Juice of 1 Lemon
• ½ cup Water
• 1 cup Fresh Asparagus

Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops. Fill a non-stick frying pan with ½ cup water and place in scallops. Cover with lid and cook on medium for 10 minutes, turning them once. Steam the asparagus for 5-10 minutes, depending on thickness, or until tender. When scallops are done, remove from the pan and place on a plate with asparagus. Spoon any remaining pan juices over the asparagus and scallops.