Beef Kabobs

28 Jul

It’s been a long week!  Fire up the grill for a healthy and delicious dinner!  Beef Kabobs are just what you need on this Friday night! 

Servings:
1 Protein
2 Vegetables

Ingredients:
Juice from 1 Orange
1 tbs. Splenda Brown Sugar
1/4 tsp. Ground Ginger
1 serving of Sirloin Steak, cut into 1 inch pieces
1 serving Zucchini or Yellow Squash, cut into 1 inch pieces
1 serving Green Pepper, cut into 1 inch squares

Preparation:
Combine first 3 ingredients. Marinate beef 1 hour. Alternate beef and vegetables on skewer. Broil 4 inches from heat for about 8 minutes or until your liking. Also great on the grill!

Chef Bobby’s Quinoa and Roasted Vegetable Salad

24 Jul

Check out Chef Bobby’s Quinoa and Roasted Vegetable Salad recipe! 

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.

WJBK Fox2 Detroit: Spicy Quinoa Patty Meatless Monday with Chef Bobby

18 Jul

You can still lose weight by eating healthy and delicious food!  Medical Weight Loss Clinic’s Culinary Advisor Chef Bobby joined FOX 2 for Meatless Monday with a recipe that is not only Freedom and Fast Track Meal Plan approved, but full of nutrients and easy to prepare.

Meet Chef Bobby this Saturday, July 22nd at the Royal Oak Farmers Market where you can sample his creations during his live cooking demonstration on the West Patio between 7:30am to 1:00pm.

 

 

Gingery Salmon with Peaches

12 Jul

Salmon is a great source of protein, vitamins and minerals. Our Gingery Salmon with Peaches is a delicious mix of flavors with many nutritious benefits!

Servings:
1 Protein
0.5 Vegetable
1 Fruit
Suitable for Fast Track Patients

Ingredients:
1 tsp. Fresh Grated Ginger
Pam Spray
Fresh Ground Pepper to taste
1/2 serving Onion, cut into wedges
1/2 tsp. Fresh Thyme Leaves
1 1/2 tsp. Apple Cider Vinegar
1 serving Fresh Salmon Steak
1 serving Peaches, cut into wedges

Preparation:
Heat grill to medium-high. In small bowl, combine vinegar, ginger, thyme and pepper. Season the salmon with mixture and spray with Pam. Grill the salmon and onions until the salmon is opaque throughout and the onions are tender. After flipping the salmon, place the peaches on the grill and cook until tender. Drizzle salmon with vinegar mixture and serve with onions and peaches.

Quinoa and Spiralized Vegetable Salad

5 Jul

Try whipping up our Quinoa and Spiralized Vegetable Salad for lunch today! 

Servings:
1 Starch
2 Vegetables

Ingredients:
1/4 cup Quinoa, cooked
2 Tbsp. fresh Lemon Juice
2 tsp. Ground Black Pepper
1/4 medium Red Onion, sliced
2 Tbsp. fresh Dill
1/4 cup Parsley, chopped
1/4 medium Red Bell Pepper, spiralized
1/2 medium Cucumber, spiralized

Preparation:
Prepare the quinoa according to the instructions. Next, slice the red onion, chop the parsley, then spiralize the cucumber and the red bell pepper. In a bowl, whisk together the fresh dill, ground black pepper, and the lemon juice. Place the cooked quinoa and the vegetables into the same bowl. Mix all of the ingredients together and serve.

Spiralized Tuna Vegetable Salad

27 Jun

Ready to try out a new cooking technique?  Check out this ‘Spiralizer’ recipe!

Servings:
1 Dairy
1 Protein
2 Vegetables

Ingredients:
1 serving Plain Low-Fat Yogurt
1 serving Water-Packed Tuna
1 tsp. Onion Powder
1/2 medium Cucumber, spiralized
1 cup Zucchini, spiralized
2 Tbs. Garlic Powder
Pepper, to taste
2 tsp. Mustard

Preparation:
Add the Plain Low-Fat Yogurt into a mixing bowl with the Onion Powder, Garlic Powder, and Pepper. Next, use a spiralizer for the zucchini and cucumber. Drain the can of water-packed Tuna and place the Tuna in the mixing bowl. Combine the spiralized vegetables into the same bowl and gently stir all of the ingredients together. Refrigerate for 10 minutes to chill, then serve.

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.

Ingredients:
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

Preparation:
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

Ingredients:
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

Preparation:
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.

Ingredients:

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!

Preparation:
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!