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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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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Apple, Grapefruit and Pomegranate Salad

1 Feb

National Grapefruit Month is here!  What is your favorite way to eat Grapefruit?  We love them infused in water for a quenching drink but they are tasty in salads too!  This Apple, Grapefruit and Pomegranate Salad is bursting with flavor, texture and nutrients.  You’ll love it!

Image result for apple pomegranate, grapefruit

Servings:
1 Vegetable
3 Fruits

Ingredients:
1 small Apple, diced
½ medium Grapefruit, cut into segments
½ small Pomegranate, seeded
1 Tbs. fresh Lemon Juice
Freshly Ground Black Pepper, to taste
1 Tbs. fresh Mint Leaves, roughly chopped
2 cups Baby Romaine Lettuce

Preparation:
Place the apple, grapefruit, and pomegranate seeds in a bowl. Add the lemon juice and pepper, mix well. Garnish with fresh mint and serve on a bed of lettuce greens.

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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 Spicy Quinoa Patty 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.

 

 

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Vegetarian Mexican Salad

5 May

🎉 Happy Cinco de Mayo! 🎉

Enjoy the day (and your menu)!  Our Vegetarian Mexican Salad will add the burst of flavor you’re craving!

Servings:
1 Vegetable
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. Paprika
1/8 tsp. Garlic Powder
1/8 tsp. Onion Powder 

Salad:
1/4 cup cooked Quinoa
2 Tbsp. chopped Cilantro, divided
5 Cherry or Grape Tomatoes, halved

Preparation:

Dressing:
Whisk 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 chicken. Toss all ingredients together.

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Benefits of Cherries

2 May

Cherries may be a favorite when snacking on fruit, but there’s more benefits to this fruit than just a sweet flavor!

4 Benefits of Cherries:

1. Cherries are high in antioxidants, contributing to decreased inflammation, and reduced risk of cancer and heart disease.  Sweet cherries are rich in beta carotene, vitamin C, anthocyanins and quercetin.  Fiber, Vitamin C, carotenoids and anthocyanins act as an anti-cancer team.  Cyanidin and quercetin help by reducing free radicals.

2.  Cherries are mostly water! Made up of an average of 80% water, snacking on this fruit will help you stay hydrated.  The water and fiber content in this fruit will also help you feel full, without all the extra calories.

3. They can help relieve pain from arthritis and gout.  Some research indicates that cherries can help reduce the symptoms from gout by lowering uric acid levels and reducing C-reactive protein, a marker of inflammation.

4.  This naturally sweet fruit is an easy, healthy dessert for Spring picnics.  Just throw in a bag and serve!

Try a Cherry Recipe!

Twice Baked Stuffed Sweet Potato

Servings:
1 Fruit
1 Starch

Ingredients:
1/2 medium Sweet Potato
5 medium, fresh Cherries, pitted
1/2 small Orange, peeled and sliced

Preparation:
Bake sweet potato until tender.  Cool slightly and scoop pulp from sweet potato halve so it can be filled.  In a food processor, process cherries and orange slices until chunky mixture is achieved.  Mix sweet potato pulp with fruit mixture until well combined.  Scoop mixture into potato shell.  Bake at 350F oven until heated through.

Cherry Chocolate Crunch

Servings:
1 Fruit
1 Starch
1 Supplement

Ingredients:
1 Chocolate Pudding Shake Supplement, prepared as pudding
1 serving Cherries, pitted
1 serving Rice Cakes, crushed

Preparation:
Mix all ingredients together well.  Chill for 2 hours and serve.

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Marinated Vegetable Salad

20 Apr

Not sure what to have for lunch tomorrow?  Try prepping our Marinated Vegetable Salad tonight!

Servings:
2 Vegetables

Ingredients:
1/4 cup Broccoli
1/4 cup Cauliflower
1/4 cup Mushrooms
4 Grape Tomatoes, quartered
1/4 medium Onion
1/4 medium Cucumber
2 MWLC Italian Dressing Packets

Preparation:
Chop all vegetables into small pieces. Put them in a strainer and rinse well. Pour all vegetables into a size appropriate bowl and cover with 2 packets of MWLC Italian Dressing. For best results, marinade overnight, otherwise, let stand 2-4 hours in refrigerator, checking occasionally and shaking the bowl to make sure all vegetables are evenly marinated.

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