Cucumber, Blackberry, Peach Salad

21 Aug

It’s still National Peach Month!  We have the perfect cool, tart and sweet recipe for you!

Image result for blackberry, peach

Cucumber, Blackberry, Peach Salad

Servings:
1.5 Vegetables
1.5 Fruits
Freedom and Fast Track 2.0 Approved

Ingredients:
1 cup Mixed Greens
1/4 medium Cucumber, diced
1/2 small Peach, pitted and sliced
2/3 cup Blackberries

Preparation:
Fill bowl with mixed greens.Top with peach, blackberries, cucumber. Drizzle with desired dressing (MWLC Raspberry Vinaigrette is recommended) and serve immediately.

 

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Apple Cherry Coleslaw

11 Jul

Try our Apple and Cherry Coleslaw to celebrate National Rainier Cherry Day!

Image result for rainier cherries

**MWLC Freedom Meal Plans ONLY**

Servings:
2 Vegetables
2 Fruits
1 Dairy

Ingredients:

Salad Dressing:
1 Tbs. Apple Cider Vinegar
1 Tbs. Black Pepper
1 serving Non-Fat Greek Yogurt
Almond Extract, to taste

Coleslaw:
1 cup shredded Cabbage
1/4 cup shredded Carrots
1 small, diced, Honey Crisp Apple
1/4 cup minced Onions
1 serving Fresh Cherries

Preparation:
Mix your serving of yogurt and combine the almond extract to your taste. Add the black pepper and apple cider vinegar and mix them into the yogurt and almond combination. In your jumbo salad spinner, add cabbage, carrots, diced apples, minced onions, and fresh cherries. Lastly, pour your dressing over your salad mixture. Shake all ingredients together, serve and eat.

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Charred Spiced Corn

22 Jun

We couldn’t resist sharing another tasty corn recipe for National Corn on the Cob DayCharred Spiced Corn!

Image result for corn cut

Servings:
1 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 Ear of Corn
Unflavored Cooking Spray
Pepper
Ground Paprika
Ground Turmeric

Preparation:
Place the corn in a frying pan on high heat, and allow the corn to char all the way around, turning every 3 – 4 minutes until the corn is tender and charred to your liking. Spray with unflavored cooking spray, season with pepper, paprika and turmeric to taste. Roll the corn around to make sure it is evenly seasoned all over. Cut corn off of the cob into a bowl. 1/4 cup = 1 Starch Serving.

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Grilled Cilantro Lime Corn

11 Jun

It’s National Corn on the Cob Day!  Try our easy Grilled Cilantro Lime Corn recipe!

Image result for corn

Servings:
1 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 Ear of Corn
Unflavored Cooking Spray
Smoked Paprika, to taste
1 Lime, cut into wedges
Handful of fresh Cilantro, chopped
Freshly Ground Black Pepper, to taste

Preparation:
Heat grill over high until hot. If you want a bit of a char on the corn, pull back a few of the husks on each ear of corn. Place the corn directly on the grill, cover, and grill for 15 to 20 minutes or until the husks are charred on all sides, rotating occasionally. Remove and let cool. Remove the husks from each ear of corn.

Spray unflavored cooking spray over each ear of corn. Place the corn on a serving platter, sprinkle with the smoked paprika, add fresh lime juice, sprinkle with cilantro, and season with and black pepper. Cut corn off of the cob into a bowl. 1/4 cup = 1 Starch Serving.

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Mixed Greens and Fruit Summer Salad

22 May

Try our Mixed Greens and Fruit Summer Salad – it’s perfect for National Salad Month and National Strawberry Month!

Mixed Greens and Fruit Summer Salad

Servings:
1 Protein
3 Vegetables
2 Fruits

Ingredients:
2 cups Mixed Leafy Greens – Kale, Spinach, Romaine
1 small Apple, thinly sliced
2/3 cup fresh Blueberries and sliced Strawberries, mixed
1/2 small Tomato, sliced
1/4 medium Red Onion
Served with MWLC Raspberry Vinaigrette Salad Dressing
1 serving Grilled Chicken, if desired

Preparation:
Mix all ingredients. Chill in fridge (if desired). Enjoy!

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Cauliflower and Corn Salad

14 May

Cauliflower and Corn Salad the perfect recipe for National Salad Month!

Servings:
2 Vegetables
1 Starch

Ingredients:
1 cup chopped Cauliflower Florets
¼ cup Fresh Corn Kernels
½ medium Onion, minced
¼ cup Fresh Basil, cut in ribbons (or Parsley, roughly torn)
½ Lemon, zest and juice
½ Tbs. Extra Light Olive Oil
Salt-free Garlic Powder, to taste
Red Chili Pepper Flakes, to taste
Freshly Ground Black Pepper, to taste

Preparation:
Add the cauliflower florets to a food processor and pulse until they resemble a crumbly, rice-like texture. You can keep the cauliflower raw. But give it a taste and if you dislike the bite, steam it quickly. Transfer the cauliflower to a serving bowl and add the corn. Mix until combined.

Pour the lemon juice into a small mixing bowl, while whisking slowly add the olive oil. Add the fresh herbs, spices, and minced onion. Whisk until well combined. If not serving right away, refrigerate until ready to serve.

Note: For Freedom Meal Plan 5, 6 and 7 Only.

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Mexican Quinoa Salad

4 May

Packed with flavor, this Mexican Quinoa Salad recipe is perfect for lunch!

Mexican Quinoa

Image result for corn quinoa
Servings:
1 Vegetable
2 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

Ingredients:
1 tsp. fresh Garlic, minced
1/4 medium Jalapeno, finely chopped
1/4 cup Corn, cooked
1/4 cup Quinoa, cooked
1/2 small Tomato, chopped
1 tsp. Chili Powder
1 tsp. Cumin
Ground Black Pepper, to taste
Juice from 1 fresh Lime
Fresh Cilantro, chopped, garnish

Preparation:
Sauté the garlic and jalapeño using unflavored cooking spray in a pan for a few minutes. Mix with cooked quinoa, cooked corn, chili powder, and cumin. Stir. Top with chopped tomato and garnish with cilantro and lime juice.

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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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Easter Deviled Eggs

30 Mar

Looking for a tasty snack to whip up this weekend for Easter?  Try this Deviled Eggs recipe!

Ingredients:
6 Hard Boiled Eggs (Cooled)
1/4 cup finely chopped Celery
1 Tbsp. chopped Chives
Low-fat Greek Yogurt
Mustard
Garlic Powder
Mrs. Dash Seasoning
Paprika

Preparation:
Cut eggs in half and scoop out the yolks.  Mash yolks with fork in a small bowl.  Add enough yogurt and mustard to make a thick paste.  Add garlic powder and Mrs. Dash seasoning to your taste.  Fill eggs with the yolk mixture using a small spoon or pastry bag and decorating tip.  Decorate the tops with a dusting of paprika and finely chopped slivers of chives.  Chill until ready to serve.  Makes 12 deviled eggs.

***Please refer to your Meal Plan for portion sizes!

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