Meatballs

29 Mar

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

Servings:
• 1 Protein
• 1 Vegetable
• 1 Supplement

Ingredients:
• 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

Preparation:
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!

Servings:
• 1 Protein
• 1 Vegetable
• 1 Starch

Ingredients:
• 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

Preparation:
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! 

Servings:
1 Protein
1.5 Vegetables

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

Preparation:

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!🍴

Servings:
1 Protein
2 Vegetables
1 Starch
1 Dairy

Ingredients:
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

Preparation:
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!

Servings:
• 1 Protein
• 1 Vegetable

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

Preparation:
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!



Servings:
• 1 Protein
• 1 Vegetable

Ingredients:
• 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

Preparation:
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.

Chicken Curry

13 Jan

Check out our Chicken Curry recipe! 

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.

Mock Spaghetti

4 Jan

Not sure what to make for dinner tonight?  ‘National Spaghetti Day’ is here to save the day and we’re serving up our Mock Spaghetti recipe! 🍝

Servings:
• 3 Vegetables
• 1 Supplement

Ingredients:
• Unflavored Cooking Spray
• 1/2 medium Onion, chopped
• 1 small Tomato, peeled and diced
• 1 cup spiralized Zucchini
• 1 MWLC Cream of Tomato Soup Supplement
• Chopped Fresh Basil Leave or Parsley to Garnish
• Pepper to Taste
• 4 oz. Water

Preparation:
Spray pan with unflavored cooking spray and add vegetables, water and tomato supplement. Sauté over low heat until “noodles” and vegetables are slightly softened.

MWLC Chili

16 Dec

Nothing warms you up on a cold winter day like Chili! ❄️

Servings:
• 1 Protein
• 1.5 Vegetables
• 1 Supplement

Ingredients:
• 1 serving Ground Sirloin
• ½ serving Green Onions
• 1 Cream of Tomato Soup Supplement (prepared)
• 1 serving Tomato
• ¼ cup Water
• Garlic and Chili Powder to taste

Preparation:
Brown meat and drain. Chop tomato and puree in blender. Combine all ingredients and simmer.

Caribbean Style Catfish

18 Oct

We’re excited to share our brand new Caribbean Style Catfish recipe straight from the MWLC kitchen!

catfish

Servings:
• 1 Protein
• 1 Vegetables

Ingredients:
• 1 serving Catfish (fillet)
• 2 Tbsp. Mrs. Dash Caribbean Citrus Seasoning Blend
• 1 cup Green String Beans

Preparation:
Place catfish and green beans in separate bowl. Toss each with 1 Tbsp. Mrs. Dash® Caribbean Citrus Seasoning Blend. 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 and enjoy!