Steak Kebabs with Chimichurri Sauce

Updated: 7/10/25

Dress up your kebab with a delicious Chimichurri Sauce!

Steak Kebabs with Chimichurri Sauce

Servings:
1 Protein
2 Vegetable

Suitable for all Freedom meal plans

Ingredients:

Kebab:
1 serving lean Beef, cut into 1-inch cubes
Fresh ground pepper, to taste
1/4 medium Red Onion, cut into chunks
5 Cherry Tomatoes
1 Bamboo Skewer

Chimichurri Sauce: 
1 packed Tbsp Parsley, finely chopped (no stems)
1 packed Tbsp Cilantro, finely chopped
1/4 medium Red Onion, finely chopped
1 clove Garlic, minced
1 Tbsp Apple Cider Vinegar
1 Tbsp Water
1 Tbsp fresh Lime Juice
1/8 tsp fresh Black Pepper
1/8 tsp Crushed Red Pepper Flakes, or more to taste

Preparation:

Season the meat with pepper.

For the chimichurri sauce, combine the red onion and vinegar, allowing to sit for about 5 minutes. Add the remaining ingredients and mix; set aside in the refrigerator until ready to use (can be made a few hours ahead).

Place the onions, beef and tomatoes onto the skewers.

Prepare the grill on high heat. Grill the steaks to desired doneness, about 2 to 3 minutes per side for
medium-rare. Transfer kebab to a platter and top with chimichurri sauce.

Orange Spice Beef Kabobs

Updated: 3/13/25

It's been a long week!  Fire up the grill for a healthy and delicious dinner!  Orange Spice Beef Kabobs are just what you need on this Friday night! 

Orange Spice Beef Kabobs

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Juice from 1 fresh Orange
1 Tbsp Splenda Brown Sugar
¼ tsp. Ground Ginger
1 serving of Sirloin Steak, cut into 1 inch pieces
1 cup Zucchini or Yellow Squash, cut into 1 inch pieces
½ medium Green Pepper, cut into 1 inch squares

Preparation:
Combine first 3 ingredients. Marinate beef 1 hour. Alternate beef and vegetables on skewer.

Broil 4 inches from heat for about 8 minutes or until your liking. Also great on the grill!

Meat Loaf

Updated: 2/17/25

Meat Loaf

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack 1.5, 2 meal plans only

Ingredients:
1 serving Ground Sirloin (or Ground Turkey if preferred)
¼ medium Green Pepper, chopped
¼ medium Onion, chopped
½ cup Mushrooms, fresh sliced
½ small Tomato, chopped
¼ cup Celery, chopped
1 Tbsp. each: Dried Basil Leaves, Dried Parsley Flakes, Cinnamon and Pepper
2 cloves Garlic, minced
1 serving Worcestershire Sauce
1 serving Melba Toast or 1 slice of Diet Bread, crumbled in food processor

Preparation:
Put all ingredients in a large mixing bowl. Mix together until thoroughly combined. Put mixture into a small baking dish, spreading evenly, making a finger width space between the edge of baking dish and mixture. Place into oven and bake at 350 degrees for 30-40 minutes.

Beef with Braised Collard Greens

Updated: 1/29/25

Collard Greens hit peak season January through April. They are rich in vitamins and this dish will be sure to please the taste buds!

Beef with Braised Collard Greens

Servings:
3 Vegetables
1 Protein 

Suitable for all Freedom meal plans and FastTrack 2.0 only

Ingredients: 
Unflavored Non-Stick Cooking Spray
¼ medium White Onion, coarsely chopped
2 cloves Garlic, chopped
¼ Jalapeno, seeded and chopped
1 portion lean Ground Beef
½ tsp. Black Pepper
½ tsp. Ground Cinnamon
½ tsp. Ground Ginger
½ tsp. Turmeric
1 tsp. Cumin
1 tsp. Ground Coriander
1 cup Collard Greens, stems removed and sliced into 1-inch strips
5 Grape Tomatoes, quartered
1 tsp. juice from a fresh Lemon

Preparation:
Spray large skillet with unflavored cooking spray add the onion and saute on medium heat until soft, about 4 minutes. Add the garlic and jalapeño and saute for 1 minute. Add the ground beef and seasonings cook until browned, about 6 to 8 minutes. Add the collard greens and tomatoes and saute until wilted, about 4 minutes.

Stir ingredients gently as it cooks, careful not to crush the tomatoes. Remove from heat add the lemon juice, season with pepper to taste and serve.

Cheeseburger Macaroni

Updated: 1/29/25

Healthier version of a childhood favorite!

Cheeseburger Macaroni

Servings:
1 Protein
3 Vegetables
1 Starch
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:

Cheeseburger Macaroni
1 serving Ground Beef, lean (can substitute with Ground Turkey)
2 cloves Garlic, minced
1 tsp Worcestershire
1 small Tomato, diced
½ medium Onion, diced
1 packet Macaroni & Cheese Nutritional Supplement
Unflavored Non-Stick Cooking Spray

MWLC “Pickles”
½ medium Cucumber, sliced
1 Tbsp Apple Cider Vinegar
1 tsp Dill Weed
1 serving Stevia
1 small Garlic clove, minced

Preparation:
Prepare the “pickles” by combining the cucumber, apple cider vinegar, dill weed, stevia and garlic (optional) in a bowl.  This can be made ahead so the flavors can marinate.

Next, prepare the macaroni and cheese according to package directions.

Preheat a medium sized pan and spray with unflavored non-stick cooking spray. Cook the ground beef and garlic.  How do you like your onions when eating a burger?  Sauteed or raw?  Add the onions if you like them sautéed (or add them at the end with the tomatoes if you prefer them raw.) Mix the prepared macaroni and cheese into your pan.  Stir and serve alongside your pickled cucumbers. 

If serving on top of a bed of lettuce (2 cups), add 1 more vegetable to your count. Can be served with 1 tsp of Mustard OR Ketchup or 1 tsp of Chili Powder for a delicious Chili Cheeseburger Macaroni!

Beef Broccoli

Updated: 12/9/24

Beef Broccoli

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for Freedom and FastTrack meal plans

Ingredients:
1 serving lean Beef, thin sliced
¼ medium Green Pepper sliced
¼ medium Onion sliced
1 cup Broccoli
1 serving Kraft Fat Free French Dressing
1 pinch fresh grated Ginger
Unflavored non-stick cooking spray
¼ cooked brown rice OR ½ cup cooked Soba Noodles

Preparation:
Spray bottom of large skillet with unflavored cooking spray on medium heat brown the beef on all sides. Add the onion, green pepper, broccoli and ¼ cup of water simmer until beef is down and vegetables are tender.

Add the fresh grated ginger and the French dressing cook on low for 10 minutes stirring all of the ingredients together.

Cook brown rice or soba noodles per package. Serve the Beef Broccoli mixture over the brown rice or soba noodles

Stuffed Pepper Soup

Stuffed Pepper Soup

Servings:
1 Protein
2 Vegetables
1 Starch 
1 Nutritional Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving lean Ground Beef or Turkey
½ cup Brown Rice, cooked
¼ Green or Red Bell Pepper, chopped
¼ medium Onion, diced
1 clove fresh Garlic, chopped
1 MWLC Cream of Tomato Soup, prepared
Dash of Marjoram
Unflavored Non-Stick Cooking Spray

Preparation:
Sautee garlic, onion and peppers in a sauce pan sprayed with unflavored non-stick cooking spray. Cook until garlic and vegetables are softened. Add ground beef or turkey and cook through. Stir in the prepared cream of tomato soup, brown rice, and marjoram. Serve while hot.

Baked Meatballs

Updated: 3/17/22

So easy to make and they are the perfect appetizer to bring to a party!

Baked Meatballs

Servings: 
1 Protein
0.5 Vegetable
1 Snack

Suitable for all Freedom meal plans only

Ingredients:
1 serving Ground Turkey, extra lean (or Ground Sirloin)
1 tsp. Garlic Powder
¼ medium White Onion, diced
1 tsp. Ground Black Pepper
Chopped Parsley, as desired
¼ tsp. fresh Basil
1 bag MWLC Pizza or Cheddar Cheese Bites
Unflavored Cooking Spray

Preparation:
Preheat oven to 350 degrees Fahrenheit.

Crunch up the snack bag of snack bites, then in a medium mixing bowl combine all ingredients and gently mix together. Add the ground turkey mixture, ball and roll one inch meatballs. Place the meatballs on a baking tray coated with unflavored cooking spray.

Bake the meatballs for 26-28 minutes. Once time is up, let the meatballs sit for a few minutes and serve while warm.

Grilled Flank Steak

Update: 3/18/22

July is National Grilling Month!  Try our Grilled Flank Steak packed with natural flavors from fresh herbs!

Grilled Flank Steak

Servings:
1 Protein

Suitable for Freedom and FastTrack meal plans

Ingredients:
1 serving Flank Steak
Unflavored Non-Stick Cooking Spray
1 tsp. Ground Black Pepper
1 tsp. finely chopped fresh Parsley
1 tsp. finely chopped fresh Sage
1 tsp. finely chopped fresh Chives
1 tsp. finely chopped fresh Rosemary
1 Tbsp Garlic, minced
1 tsp. Crushed Red Pepper

Preparation:
Let steak stand at room temperature for 30 minutes. Prepare grill for direct medium heat. Coat grate with cooking spray. Season steak with pepper.

Grill, covered, to desired doneness, turning once. On a cutting board, sprinkle surface evenly with fresh herbs, garlic, crushed red pepper, and black pepper.

Remove steak and place on herb/seasoning mixture, turning several times to coat thoroughly. Serve immediately.

Dry Steak Rub

Updated: 5/20/24

Dry Steak Rub

Servings:
Seasonings are unlimited and count as 0

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Tbsp Garlic, fresh
2 tsp. Basil
1 tsp. Rosemary
1 tsp. Black Pepper

Preparation:
Mix seasonings together in a small bowl and rub over any lean meat before grilling.

Steak Marinade

Updated: 5/20/24

Steak Marinade
 

Servings:

Suitable for all Freedom meal plans

Ingredients:
Kraft Light Zesty Italian
1 tsp. Yellow Mustard
Black Pepper, to taste

Preparation:
Add lean protein and marinade to a zip-lock bag and keep sealed in the refrigerator for 2-24 hours before cooking.

Cauliflower Rice Burrito Bowl

Cauliflower Rice Burrito Bowl

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Steak, Pork, Chicken (boneless/skinless) or Shrimp (peeled and deveined)
2 cloves fresh Garlic, minced
½ cup Cauliflower, riced
1 small Tomato, chopped
¼ medium Red Onion
¼ medium Green Bell Pepper, sliced
½ Jalapeno, chopped
1 tsp. Chili Powder
½ tsp. Cumin
Juice of 1 fresh Lime plus zest
Cilantro, fresh chopped
Unflavored Non-Stick Cooking Spray

Preparation:
If you do not have riced cauliflower, pulse cauliflower florets in a food processor until chopped into rice-size pieces. Spray a skillet with non-stick cooking spray and pre-heat over medium heat. Add cauliflower and cook until softened and set aside.

Sprinkle seasonings over your protein and cook in a skillet until halfway cooked. Add vegetables and cook until desired doneness.

Drizzle lime juice over protein and vegetables, sprinkle with lime zest and cilantro. Serve immediately.

Beef Fajita Kabobs

Beef Fajita Kabobs

1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Sirloin, cubed
½ fresh Lime, zested and juiced
¼ medium Green Bell Pepper, cubed
¼ medium Red Bell Pepper, cubed
½ medium Onion, cubed
1 clove garlic, minced
¼ tsp Ground Cumin
¼ tsp Ground Chipotle Pepper
Dash of Red Pepper Flakes, or more to taste
Unflavored Non-Stick Cooking Spray
Skewers **

Preparation:
** If  using bamboo skewers, soak them overnight submerged in water to prevent burning on the grill. **

Combine lime juice, lime zest, garlic, cumin, red pepper flakes, and chipotle pepper in a large glass bowl. Add sirloin and peppers and coat evenly.  Cover the bowl and chill in the refrigerator for 1-2hours.

Preheat your grill for medium to medium-high heat.  Remove the marinated sirloin and bell peppers from the refrigerator. Skewer the sirloin, red bell pepper, onion, green bell pepper and alternate until there is 1 inch on the end of each skewer.

Spray the skewers lightly with unflavored non-stick cooking spray. Grill until sirloin is cooked to your liking or vegetables are softened (3-5 minutes per side depending on doneness).

MWLC Chipotle Bowl

Updated: 4/3/24

4/3 is National Burrito Day! Great for making ahead of time for lunch or dinner, select your lean protein of choice, add sauteed vegetables, brown rice and spices. So tasty and so easy!

MWLC Chipotle Bowl

Servings:
1 Starch
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup Brown Rice
1 cup Romaine Lettuce, shredded
1 portion of lean protein desired (Steak, Chicken, Shrimp, Ground Beef) trimmed of skin fat and bone if needed
1 tsp Cumin
½ tsp Garlic
½ tsp Black Pepper
½ tsp Chili Powder
¼ tsp Paprika
1 fresh Lemon, juiced
¼ medium Onion, diced
¼ medium Green Pepper, diced
¼ medium Red Pepper, diced

Preparation:
Prepare your serving of brown rice per the directions on the package.

Combine cumin, garlic, black pepper, onion powder, chili powder, paprika, lemon juice and rub over your choice of protein, fully coating the protein.

Cook the protein of your choice until thoroughly cooked (grill or oven). While your protein is cooking, spray unflavored non-stick cooking spray in a small skillet. Place the skillet on the stove top, cook the onions, red and green peppers on low heat until soft, stirring occasionally.

Place the cooked protein, onions and peppers over top of the brown rice and enjoy.

Pico Tortilla Pizza

Pico Tortilla Pizza

Servings:
2 Vegetables
1 Protein
1 Starch

Suitable for all Freedom and FastTrack meal plans 

Ingredients:
1 small Tomato, chopped
¼ medium Green Pepper
¼ medium Onion
1 tsp. dried Oregano
1 portion Chicken Breast, shredded, or 1 portion Ground Sirloin
1 10-inch Tortilla

Preparation:
Preheat oven 400 degrees.  Place tortilla on a baking sheet, combine veggies to create pico mixture, and spread the pico over top of the tortilla. Finish pizza by adding shredded chicken or ground sirloin.  

Bake for 10 minutes and serve.

Stuffed Cabbage Rolls

Updated: 2/7/24

A new patient submitted recipe! THANK YOU to Flint clinic patient, Jackie P for submitting this tasty recipe for Stuffed Cabbage Rolls!

Do you have a Freedom or FastTrack friendly recipe for us to review? Please send the recipe, instructions and photo to info@mwlc.com

Stuffed Cabbage Rolls

Servings:
3 Vegetables
1 Protein
1 Nutritional Supplement 

Suitable for all Freedom meal plans and FastTrack 2.0 meal plan only

Ingredients:
1 Cabbage leaf
1 serving Ground Sirloin, extra lean
½ medium Onion, minced
1 small Tomato, diced
1 packet MWLC Sloppy Joe Nutritional Supplement
1 tsp. Italian Seasoning
1 tsp. Garlic Powder
1 packet Brown Sugar Stevia

Preparation:
Boil cabbage leaf in a pot of water until tender. 

After cooking and draining the ground beef, transfer it to a bowl and add ½ of the minced onion, Italian seasoning, and garlic powder.  Mix well.  Prepare Sloppy Joe supplement per package directions and mix into the ground beef mixture.  Spoon the “stuffing” into the boiled cabbage leaf and roll it up (rolling the edges under), using toothpicks to keep the roll held together.  Transfer the filled cabbage roll to a shallow baking dish.

In a bowl, mix your diced tomato with the other ½ of the minced onion and brown sugar Stevia, coating the cabbage roll.  Bake in the oven at 350 degrees for 35-40 minutes. Enjoy!

Stuffed Round Steak

Plan out dinner tonight and try our Stuffed Round Steak recipe!

Stuffed Round Steak

Servings:
1 Protein
1.5 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Sirloin or Flank Steak
½ medium Green Pepper, cut thinly in strips
½ cup Mushrooms, sliced
½ medium Onion, finely chopped
Parsley, to taste
Garlic Powder, to taste
Ground Pepper, to taste

Preparation:
Saute onions, mushrooms, and peppers in non-stick pan. Saute steak and pour off any fat and pat dry. Spoon onions, mushrooms and peppers into center of steak and roll up and secure with toothpicks. Bake at 350 degrees for 30 minutes.

Cabbage Wrapped Beef Shumai

Updated:  3/17/22

It's National Cabbage Day!  It's the perfect time to try out a new Cabbage recipe before St. Patrick's Day or create your own healthy Dim Sum spread.  Our Cabbage Wrapped Beef Shumai is packed with flavor and sure to be a hit!

Cabbage Wrapped Beef Shumai

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 cup Cabbage Leaves
1 serving Ground Beef
½ cup Zucchini, shredded and pressed free of excess liquid
2 Green Onions, root removed and minced
1 tsp. fresh grated Ginger
¼ tsp. Salt-Free Chinese Five Spice Blend

Preparation:
Place the cabbage leaves in a pot, fill it with warm water, and bring it to a boil. Turn heat down to a low boil with lid still on and continue cooking until leaves become soft.

Place leaves in a colander, rinse with cook water, and use either towels or a salad spinner to get rid of excess water.

Combine the remaining ingredients in a medium bowl and mix until well combined. Layer a bamboo steamer with a circle of parchment paper or a plate.

Then, place a leaf in your hand molding it into a cup-like shape. Fill the middle with the beef mixture. Press into the meat as you close up the cabbage leaf so they stick to each other, folding the top edges together like a gathered coin purse. Nestle it in the bamboo steamer. Continue until all of the meat mixture has been used.

Fill the bottom of your wok with water and place steamer into the wok (it should not be touching the shumai). Bring the water to a simmer and cook until beef is fully cooked, 25 minutes.

Moroccan Meatballs

Try this recipe with ground Venison, Buffalo or Turkey!

Moroccan Meatballs

Servings:
1 Protein
1 Vegetable
1 Starch 

Suitable for  Freedom and FastTrack meal plans

Ingredients:
1 serving Lean Ground Beef or Ground Lamb
½ medium Onion, minced
¼ cup fresh Mint leaves, chopped
¼ cup fresh Parsley leaves, chopped
3 Garlic cloves, minced
1-2 pieces Melba Toast, crumbled
1½ tsp Ground Cumin
1 tsp Ground Cinnamon
Ground Black Pepper
Unflavored, Non-Stick Cooking Spray

Tzatziki Sauce optional for Freedom plans only 

Preparation:
Preheat the oven to 425 degrees F. Spray the rimmed baking sheet with unflavored non-stick cooking spray. 

In a large bowl, use your hands to combine all the ingredients except the tzatziki. Roll the mixture into meatballs the size of golf balls and place them in rows on the prepared baking sheet.

Bake until the meatballs are brown all the way through, 10 to 12 minutes. Pierce with toothpicks and serve warm with tzatziki sauce, if desired.

Marinated Beef Kabobs

Updated: 3/17/22

Fire up the grill this Memorial Day weekend and give our Marinated Beef Kabobs a try!

Marinated Beef Kabobs

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving lean Sirloin, cubed
1 serving Kraft Light Zesty Italian Dressing
4 oz. Water
1 cup Mushrooms
1 small Tomato
Pinch of Pepper, Celery Powder, Onion Powder and Garlic Powder

Preparation:
Slice vegetables in quarters. Prepare dressing with other spices, marinating beef and vegetables for 2 hours. If you are using bamboo skewers, soak them in water for an hour prior to skewering. Alternate beef and vegetables on skewers. Broil or grill to desired temperature.