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.

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.

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.

Lamb Stuffed Squash

Savor the flavor of this delicious dish - Lamb Stuffed Squash

Lamb Stuffed Squash

Servings:
2 Vegetable
1 Protein
1 Dairy

Suitable for all Freedom meal plans only

Ingredients: 
1 serving Ground Lamb
1 tsp Garlic Powder
1 tsp Smoked Paprika
½ tsp Dried Dill Weed
½ tsp freshly ground Black Pepper
1 cup Zucchini
4 cloves Garlic, smashed and minced
5-6  Cherry Tomatoes
2 Tbsp Apple Cider Vinegar
¼ cup fresh Dill leaves
½ cup Non-Fat Greek Yogurt
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat oven to 400 degrees F.  In a medium bowl, mix the lamb with the garlic powder, smoked paprika, dill weed, and black pepper. Set aside.

Cut the ends off of the zucchini and then cut the squash in half, width-wise. Then cut each half in half lengthwise, and use a spoon to scoop out the seeds. Set aside.

Heat a large oven-safe sauté pan or skillet (medium-high heat) and spray with unflavored non-stick cooking spray. Add the garlic and cook until softened and slightly browned, about 3 minutes. Add the tomatoes and let them cook and blister, about 5 minutes. Add in the vinegar and give it all a good stir. Then make small  meatballs from the lamb mixture and nestle them in the tomatoes. Turn off of the heat and place the pan in the oven to cook until the tomatoes soften and start to break down, about 20 minutes.

Place the delicate squash in a separate, small baking pan or sauté pan. Spritz with unflavored non-stick cooking spray and place it in the oven to cook until the squash flesh has softened and the skin is slightly crispy, about 20 minutes as well.

To assemble, put two squash halves on each plate and the cover with the lamb tomato mixture. Add a few dollops of yogurt and a sprinkle of fresh dill. Serve while warm.

Savory Lamb & Yogurt Sauce

Updated: 12/6/23

Savory Lamb & Yogurt Sauce

Servings:
1 Protein
1 Dairy
1 Starch

Suitable for Freedom Plans 1, 2, 3, 4, 6, 7 only

Ingredients:
1 serving Lamb Chop
5 sprays “I Can’t Believe It’s Not Butter”
1 tsp Rosemary
1 tsp Thyme
2 tsp Garlic Cloves, minced
½ fresh Lemon, juiced
1 portion Plain Non-Fat Yogurt
t Tbsp Kraft Light & Zesty Italian Dressing
1 tsp Dill, fresh
¼ cup cooked Brown Rice

Preparation:
Combine “I Can’t Believe It’s Not Butter”, rosemary, thyme, garlic, and lemon juice in a small bowl and stir until thoroughly mixed. Place one portion of lamb chop into the bowl. Rub marinade over the entire lamb chop. Refrigerate the lamb for a half hour soaking in the marinade. On a grill set to 250 degrees, cook the lamb, flipping the chop as needed, until the inside of the lamb chop reads 145 degrees to 170 degrees depending on how well you like your lamb chop cooked. 145 degrees being medium done, 170 degrees being well done. In a small pan boil brown rice on your stove top until soft per directions on the box.

Combine the yogurt, dressing and dill to create a sauce.  Spread the sauce over top of the lamb chop. Place lamb chop on the warm steamed brown rice and enjoy.

Lemon Garlic Lamb Chops

Using fresh herbs will really make the Lemon Garlic Lamb flavors pop!

Lemon Garlic Lamb 

Servings:
1 Protein
3 vegetables 

Suitable for all Freedom meal plans and FastTrack 2.0 only

Ingredients:
1 portion Lamb Chop
1 cup Spinach, fresh
1 cup Mushrooms
5 Cherry Tomatoes, halved
1 Tbsp fresh Lemon Juice
1 tsp Rosemary
½ tsp Black Pepper
2 cloves Garlic, minced
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat Broiler, spray broiler pan with unflavored cooking spray.

In a medium bowl mix garlic, rosemary and black pepper. Place lamb chop on the broiler pan sprinkle with half of the seasoning mixture. Broil 4 minutes, turn lamb over sprinkle other side with remaining seasoning mixture broil another 4 minutes or until fully cooked.

Spray medium skillet with unflavored cooking spray and saute mushrooms over medium heat for 1 minute. Add spinach and tomatoes and saute for an additional 2-3 minutes.  Place vegetables over the lamb and serve.

Irish Lamb Stew

Hearty, filling, and guaranteed to warm you up. We hope you enjoy our Irish Lamb Stew!

Updated: 2/17/22

Irish Lamb Stew

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Lamb, cut into bite size pieces
1 tsp Onion Powder
1 cup Cabbage, chopped
2 Tbsp Vinegar
½ cup Water
Pepper, Dried Mint and Oregano to taste
Stevia, if desired

Preparation:
Sauté the lamb in a non-stick pan, then pour off any fat and pat dry.

Add remaining ingredients, except cabbage and Stevia. Cover and cook over high heat until steaming. Lower heat and simmer 30 minutes.

Add cabbage. Cover and cook 10 more minutes. Remove from heat. Add Stevia if desired at this time. Garnish with cherry tomato and parsley.

Turkey Joes

Updated: 11/4/21

It's almost lunch time! Enjoy our delicious and satisfying Turkey Joes!

Feel free to substitute lean ground chicken, beef, pork or venison!

TurkeyJoes

Turkey Joes

Servings:
1 Protein
1 Vegetable
0.5 Dairy
1 Nutritional Supplement

Suitable for all Freedom meal plans only
Omit the Yogurt to make it suitable for FastTrack meal plans

Ingredients:
1 serving Ground Turkey Breast
½ medium Green or Red Pepper
3 oz. Plain Low-Fat Yogurt
½ cup Spinach
1 MWLC Vegetarian Sloppy Joe Nutritional Supplement
Cilantro, Cumin, Garlic and Onion Powder to taste

Preparation:
Cook the ground turkey together with the spinach, peppers and cilantro. Sprinkle cumin, garlic and onion powder on the turkey mixture to taste.

While the turkey is cooking, warm up the nutrient in a quart sized microwave bowl. Stir in the turkey mixture, top with yogurt and enjoy!

Mixed Spice Burgers

Updated: 1/12/22

Fresh herbs and warm spices add extra flavor to traditional beef burgers (try this with lamb or turkey). Add some crushed red pepper flakes for an additional kick!

Mixed Spice Burgers

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Lean Ground Beef
¼ medium Onion, finely chopped
1 Tbsp fresh Parsley leaves, minced
1 Tbsp fresh Mint leaves, minced
½ Garlic clove, minced
¼ tsp Allspice, ground
Black Pepper, to taste
½ tsp Cinnamon, ground
Pinch of Ground Nutmeg
1 cup Lettuce leaves

Preparation:
In a large bowl, combine the first 8 ingredients.  Add beef; mix lightly but thoroughly.  Shape into oblong patty.

Grill patty, covered over medium heat or broil 4 inches from heat, 4-6 minutes on each side or until a thermometer reads 160 degrees.  If desired, place on lettuce leaves and serve.

Tzatziki Sauce option for Freedom meal plans only:  Tzatziki Sauce

Lamb Burgers

Tired of beef and turkey burgers? Fire up the grill!

Lamb Burgers 

Servings:
1 Protein
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Ground Lamb
½ cup fresh Mint leaves, chopped
¼ cup fresh Parsley leaves, chopped
4 Garlic cloves, minced
1 tsp Ground Cumin
Ground Black Pepper
½ Whole Wheat Pita

Preparation:
Preheat grill to 425 degrees F.

In a medium bowl, use your hands to mix together the meat, mint, parsley, garlic, cumin, and pepper to taste. Form the mixture into a patty and press down on the center to help keep the burger flat on the grill.

Grill the burger for a total of 15 to 20 minutes, flipping it over halfway through.

Cut the burger in half, place it inside the pocket of the halved pita and serve.

Tzatziki Sauce option for Freedom meal plans only:  Tzatziki Sauce