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

1 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

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

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

1 Protein
3 Vegetables
2 Fruits

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

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!

2 Vegetables
1 Starch

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

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
1 Vegetable
2 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

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

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**

1 Protein
1.5 Vegetables
1 Fruit
1 Dairy

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


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!

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

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

• 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

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

1 Vegetable
3 Fruits

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

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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