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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National Noodle Month

8 Mar

March is ‘National Noodle Month‘!  What better way to celebrate than with MWLC’s NEW ‘Zoodle, Egg, and Potato Bowl‘ Recipe?  Enjoy!

Image result for spiralized zucchini

Servings:
1 Protein
1 Starch
2.5 Vegetables

Ingredients:
2 cups Zucchini, spiralized
1/2 Garlic Clove, minced
1/2 medium Sweet Potato, diced
1 serving Eggs, cooked over-easy
2.5 small Green Onions, minced
1-2 oz. Water
Black Pepper, to taste
1 Tbsp. Lemon Juice
Unflavored Cooking Spray

Preparation:
Spray the bottom of a medium non-stick skillet with unflavored cooking spray, then place the diced sweet potato chunks into the skillet. Add 1-2 ounces of water into the skillet to help steam and soften the potatoes. On medium-high heat, cook the sweet potatoes stirring occasionally. Take the spiralized zucchini and place it into a medium sized bowl. Next, mix the lemon juice and garlic cloves into the zucchini ‘zoodles’. Place the lightly-browned, cooked potatoes over top of the zucchini in the bowl. Cook serving of eggs in the same skillet the potatoes were removed from, adding more unflavored cooking spray if needed. Cook eggs on low heat until eggs are over easy and place them on top of the zucchini and potatoes. Top everything with the minced green onions and black pepper, to taste. You can eat the breakfast bowl how it is layered or mix the eggs into the potatoes and zucchini, enjoy while warm.

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WJBK Fox2 Detroit: Wild Rice and Cabbage Meatless Monday with Chef Bobby

7 Mar

Chef Bobby and Tracy Strieter made a tasty vegetarian and vegan friendly Wild Rice and Cabbage recipe featured on WJBK Fox2’s Meatless Monday segment.  A great recipe for March, it’s low in fat and sodium but packed with flavor from onions, garlic, ginger, cilantro and peppers!

Wild Rice and Cabbage

Recipe approved for all Freedom Plans and Fast Track 2.0

Counts as:
3 Vegetables
1 Starch

Ingredients:
• ¼ cup Wild Rice, prepared
• ¼ medium Onion, diced
• ¼ medium Poblano Pepper, seeded and fire roasted
• 3 cloves Garlic, minced
• ½ Tbs. fresh Ginger, grated
• 1 cup Cabbage, chopped
• 3 Green Onions (white and green parts), thinly sliced
• 1 ½ Tbs. Cilantro, chopped
• ¼ red chili pepper, fire roasted and crushed
• Freshly Ground Black Pepper, to taste

Directions:
Heat a large skillet over low to medium heat. Add the onion and poblano pepper, sautéing using unflavored non-stick spray for 10 minutes or until tender. If needed, add 1 Tbs. of water at a time to help prevent sticking to the pan. Add the garlic and ginger, cooking for another minute. Add the chopped cabbage and cook until tender (about 10 minutes). Add the green onion and cilantro. Season with freshly ground black pepper and continue to cook for another minute. Remove from heat, add the cooked wild rice. Mix well and serve.

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National Hot Breakfast Month & Egg Month

7 Feb

February is National Hot Breakfast Month.  May is also National Egg 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.

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