Zoodles Primavera

19 Nov

Another delicious recipe in honor of Vegan Month!  Our Zoodles Primavera is dairy free and plant-based goodness!

Image result for spiralized zucchini

Zoodles Primavera

Servings:
3 Vegetables
Suitable for Fast Track patients

Ingredients:

Freedom Meal Plans:
1 cup Zucchini
1 Tbs. Extra Virgin Olive Oil
2 tsp. minced Garlic
1/4 medium Onion, diced
1/2 cup raw Broccoli, chopped
1/2 cup raw Spinach
1/2 cup raw Mushrooms
1 tsp. Black Pepper
1 tsp. dried Basil
1 tsp. dried Oregano

Fast Track Meal Plans:
Replace Extra Virgin Olive Oil with 2 Tbs. of Apple Cider Vinegar.

Preparation:
Use spiralizer for the zucchini. In a bowl, combine oregano, basil, black pepper, garlic, and extra virgin olive oil. Mix these seasonings together well. In another bowl combine all of your chopped and diced vegetables, including the spiralized zucchini. Drizzle the oil (or apple cider vinegar) and seasonings mixture over the top of your vegetables, stir them until they are all combined, than serve.

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Pomegranate Citrus Parfait

16 Nov

Enjoy this Pomegranate Citrus Parfait – just in time for National Pomegranate Month!

Image result for pomegranate

Pomegranate Citrus Parfait

Servings:
2 Fruits
1 Dairy

Ingredients:
1 serving Plain, Low-Fat Yogurt
1/2 tsp. Vanilla Extract
1 small Orange, peeled and cubed or segmented
1/4 medium Grapefruit, peeled and cubed or segmented
1/4 small Pomegranate, seeded

Preparation:
In a bowl, whisk together the yogurt and vanilla extract. Assemble parfait – yogurt, fruit mix, yogurt, fruit mix

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Quinoa Curry Bowl

12 Nov

Need a Curry recipe idea for Vegan Month?  Try our Quinoa Curry Bowl!

Image result for curry powder

Quinoa Curry Bowl

Servings:
2 Vegetables
1 Starch

Ingredients:
¼ cup cooked Unflavored Quinoa, prepared with Curry Powder, to taste
½ cup Broccoli
¼ cup Carrots
¼ Red Pepper, sliced thin
¼ Onion, sliced thin
2 Garlic Cloves, minced
½ tsp. Fresh Ginger, minced

Preparation:
Stir the quinoa, onion, and curry powder together with 1½ cups of water in a medium saucepan, bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.

While the quinoa is cooking, place the vegetables into a skillet on medium-low heat, add a little water, and cover until the vegetables soften. Stir occasionally. While the vegetables are warming, mince the garlic and ginger.

When the vegetables are tender (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and curry powder, cook 1 to 2 more minutes. Remove the pan from the heat. Stir the quinoa into the vegetables.

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White Sea Bass with Dill Relish

15 Oct

Need a light and fresh dinner idea for National Seafood Month? 🐙🦐🦀🦞🐟🍤

Try our White Sea Bass with Dill Relish!

Image result for striped sea bass fillet

🐟 White Sea Bass with Dill Relish 🐟

Servings:
1 Protein
1 Vegetable
Suitable for Fast Track patients

Ingredients:
½ medium White Onion, chopped
½ tsp. Fresh Dill, chopped
¼ tsp. Fresh Horseradish, minced
¼ tsp. Mustard Powder
½ tsp. Fresh Lemon Juice
1 serving Striped Freshwater Bass
¼ Lemon

Preparation:
Preheat the oven to 375 F.

In a small bowl, add the onion, dill, mustard powder, minced horseradish and lemon juice. Stir to mix well.

Place fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread the dill relish on the fillet. Wrap aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

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Vegetarian Chili

13 Oct

October is National Chili Month and Vegetarian Month!  Chili is the perfect way to ease into fall!

Image result for ancho chili

Vegetarian Chili

Servings:
1 Protein
1 Vegetable
1 Starch
1 Nutrient
1 Supplement

**Freedom Vegetarian Meal Plans ONLY**

Ingredients:
Unflavored Cooking Spray
1 portion of Mozzarella Cheese
1/2 medium Onion (diced)
1 clove of Garlic (minced)
1 MWLC Tomato Soup Nutritional Supplement
1 MWLC Vegetarian Sloppy Joe Nutritional Supplement
1/4 cup cooked Kidney Beans
2 tsp. Ancho Powder
1/2 tsp. Salt-Free Extra Spicy Seasoning Blend

Preparation:
Spray bottom of small skillet with unflavored cooking spray. Cook onions over medium heat for 5 minutes, stir in the minced garlic and cook for additional 10 seconds mixing onions and garlic together. Set skillet aside. In a medium sauce pot mix together the MWLC Tomato Soup packet and MWLC Vegetarian Sloppy Joe packet add 12oz of water, stir together until well blended over medium heat. Stir in the ancho powder, spicy seasoning blend, beans, onion and garlic and bring to a boil. Reduce heat and simmer for 10-15 mins. Pour into a bowl and top with the mozzarella cheese.

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Brussels Sprout Slaw

12 Oct

October is Vegetarian Month – what is your favorite Vegetarian recipe?  We are fans of our Brussels Sprout Slaw!  Give it a try and let us know what you think!

Image result for brussels sprouts shredded

Brussels Sprout Slaw

Servings:
1 Vegetable
1 Dairy

Ingredients:
1 cup Brussels Sprouts, finely shredded in a food processor
1 serving Plain, Low-Fat Yogurt
1 tsp. finely grated Lemon Zest
1 Tbsp. fresh Lemon Juice
1 tsp. fresh Chives, chopped
1 tsp. fresh Dill, chopped
Ground Black Pepper, to taste

Preparation:
In a bowl, whisk together yogurt, lemon zest, lemon juice, chives and dill and season with pepper. Add the Brussels sprouts and toss to coat evenly. Refrigerate and serve.

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Crockpot Shredded Chicken Chili

8 Oct

October is National Chili Month!  How spicy 🌶 do you like your Chili?

Image result for chicken, chili powder, jalapeno ingredients

Crockpot Shredded Chicken Chili

Servings:
1 Protein
2 Vegetables
1 Starch
2 Supplements
Suitable for Fast Track patients

Ingredients:
1 portion Boneless Skinless Chicken Breast
1/4 Tbsp. Garlic Powder
1/4 medium Jalapeno, diced
1/4 medium Onion, diced
5 Cherry Tomatoes, cut in half
1/4 cup Corn
1 MWLC Creamy Chicken Soup Nutritional Supplement
1 MWLC Tomato Soup Nutritional Supplement
1 tsp. Chili Powder
1 tsp. Cumin
3/4 cup Water
Black Pepper, to taste

Preparation:
Place chicken breast and 1/4 cup of water in a crockpot for 2-4 hours. Once the meat is no longer pink, remove from fluid and shred with two forks. Add the shredded chicken, tomatoes, chili powder, cumin, garlic powder, jalapeno, corn, MWLC Creamy Chicken and MWLC Tomato Soup and 1/2 cup of water to the crockpot, cook for 1 hour. Add pepper to taste.

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Taco Salad

4 Oct

Have you thought about how to celebrate National Taco Day?  Try our easy Taco Salad recipe! 🌮🥙

Image result for taco day

Taco Salad

Servings:
1 Protein
1 Vegetable
1 Supplement
Suitable for Fast Track patients

Ingredients:
1 Cream of Tomato Soup Supplement
½ serving Tomato, chopped
1 serving Ground Sirloin, cooked
½ serving Lettuce
2 tbs. Onion Dressing (see recipe)
Dash of Onion Powder, Oregano and Pepper

Preparation:
Mix all ingredients and serve.

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Waldorf Salad

1 Oct

October is National Apple Month!  Give MWLC’s Waldorf Salad a try! 🍎🍏

Image result for grapes, apple, chicken

Waldorf Salad 🍎🍏🍇🐔🥗

Servings:
1 Protein
1 Vegetable
2 Fruits
1 Starch
1 Supplement

Ingredients:
1 small Apple, diced
14 Grapes, halved
1 cup Celery, chopped
1 serving Chicken Breast, cooked and cubed
1 Vanilla Pudding Shake Supplement, prepared as a pudding
1 serving Diet Snack Cracker, crushed

Preparation:
Mix all ingredients in small bowl (except for diet snack cracker) and chill for about 1 hour. Just before serving, stir in about half of diet snack cracker and sprinkle the rest on top.

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Mushroom Beef and Broccoli

20 Sep

Need a healthy dinner idea?  Look no further!

Image result for mushroom beef broccoli

Mushroom Beef and Broccoli

Servings:
1 Protein
1.5 Vegetables
1 Starch
1 Nutrient
Suitable for Fast Track Patients

Ingredients:
1 portion of Boneless Chuck Roast, cut in slices
1 cup Broccoli
1 Clove Garlic
1/4 medium Onion, diced
1 MWLC Mushroom Soup Nutritional Supplement
1 packet MWLC Italian Dressing
1/4 cup Long Grain Brown Rice
4 Tbsp. Water

Preparation:
Whisk together MWLC Mushroom Soup, MWLC Italian Dressing, water, onion and garlic into the crock pot. Place slices of beef in the liquid and toss to coat. Cover with lid and cook on low heat for 5 hours. Add the broccoli over the beef and sauce. Gently stir to combine. Cover with lid and cook 30 minutes to cook broccoli. Make the rice according to the package and serve meat and broccoli over warm rice.

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