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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Pineapple and Shrimp Lettuce Cups

5 Oct

Pineapple and Shrimp Lettuce Cups – a great appetizer idea or snack! Yum yum YUM!

Pineapple and Shrimp Lettuce Cups 🍍🍤🥬🌶

Servings:
1 Protein
1.5 Vegetables
1 Fruit
Suitable for Fast Track patients

Ingredients:
1 serving fresh peeled, deveined, cooked Shrimp
2/3 cup chopped fresh Pineapple
1/4 medium chopped Red Hot Pepper, de-seeded
1/4 medium chopped Cucumber
Fresh Cilantro
Ground Black Pepper
1 cup Lettuce, leaves separated

Preparation:
Coarsely chop shrimp. In a bowl stir together shrimp, pineapple, pepper, cucumber, and cilantro. Season to taste with black pepper. To serve, spoon shrimp mixture into lettuce leaves.

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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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Wild Rice Vegetable Stuffing

27 Sep

National Wild Rice Week is here!  What is your favorite way to incorporate Wild Rice into your meal?

Image result for wild rice

Wild Rice Vegetable Stuffing

Servings:
1 Vegetable
1 Starch

Suitable for Fast Track Patients

Ingredients:
1/4 cup Wild Rice, cooked
1/4 cup Celery, chopped
1/4 cup Mushrooms, sliced
1/4 medium Onion, diced
1 tsp. fresh Thyme
1/8 cup fresh Parsley, chopped
1/4 tsp. ground Sage
Black Pepper, to taste
Unflavored Cooking Spray

Preparation:
Cook your wild rice according to package directions. Spray a skillet with unflavored cooking spray place the celery, mushrooms and onion in the skillet. Cook until veggies begin to soften. Add the seasonings and cook a few more minutes. Stir in your cooked wild rice and serve.

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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

Updated:  9/27/18

We couldn’t resist sharing another tasty corn recipe for National Corn on the Cob Day 🌽- Charred 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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