Sweet & Sour Pork

Sweet & Sour Pork

Servings:
1 Protein
2 Vegetables
1 Fruit
1 Starch

Suitable for all Freedom and FastTrack 1.5 and 2.0 meal plans only

Ingredients:
1 serving lean Pork, cut into chunks
½ medium Bell Pepper, chopped
½ medium Onion, chopped
2/3 cup fresh Pineapple, cut into chunks
¼ cup Long Grain Brown Rice (cooked)
1 clove Garlic, minced
1 Tbsp Kraft Fat Free French Dressing
Unflavored Non-Stick Cooking Spray

Preparation:
Sautee pork and garlic in a pan sprayed with unflavored non-stick cooking spray. Once the pork is cooked, add vegetables, pineapple, and dressing. Cook until vegetables reach desired tenderness. Serve with cooked long grain brown rice.

Garlic Pork Loin (Pressure Cooker)

Updated: 12/28/21

Try this easy Pressure Cooker recipe!  Your taste buds will thank you!  

Garlic Pork Loin (Pressure Cooker)

Servings:
1 Protein
0.5 Vegetable
1 Fruit
1 Starch

Suitable for all Freedom and FastTrack 2 meal plans only

Ingredients:
1 serving Pork Loin, trimmed of fat
¼ medium Onion, sliced
2 Garlic Cloves
½ medium Grapefruit, diced
2 Tbsp juice from a fresh Lime
¼ Tbsp Oregano, fresh
¼ Tbsp Cumin
1 Bay Leaf
¼ cup Cilantro, chopped

Preparation:
In a small blender, combine garlic cloves, oregano, grapefruit, cumin, and lime juice. Blend together until it is a smooth liquid. Trim fat off from your pork loin serving. Place the pork loin in a medium glass dish. Pour the mixture over top of the pork loin and refrigerate for a couple of hours.

Once time is up, place the marinated pork loin into the pressure cooker. Next, cover the pressure cooker after you have added the bay leaf.

Cook on high pressure for 30-45 minutes. Remember let the pressure from the cooker release naturally.

Remove the pork loin from the cooker, place on a glass plate and shred it into pieces. Remove all liquid, except about a half cup, from the pressure cooker and set the pork back into the cooker to stay hot.

Serve the shredded pork on a tortilla shell OR over top your serving of cooked wild rice.

Zesty Lemon Pork Chop

Zesty Lemon Pork Chop

Servings:
1 Protein

Suitable for all FastTrack meal plans

Ingredients:
1 portion of Pork Chop
1 Garlic clove (minced)
¼ tsp. Ground Pepper
¼ tsp. Paprika
¼ tsp. Dried Oregano
¼ tsp. Dried Thyme
¼ tsp. Rosemary (crushed, dried)
½ fresh Lemon
1 Tbsp Leaf Parsley (finely chopped)

Preparation:
Trim any fat from the pork chops. Place the pork chops in a large bowl. In a small bowl, mix together the pepper, paprika, oregano, thyme and ½ the parsley.

Sprinkle the herb mixture over the pork chops add the minced garlic, and turn to coat. Squeeze juice from the ½ lemon over the pork chops. Let set for 15 minutes to marinate.

Preheat the broiler, line a baking sheet with foil and lightly coat with unflavored cooking spray. Place the pork chops on the baking sheet and broil the pork chops until just cooked through, about 4 to 5 minutes per side.

Sprinkle the pork chops with the remainder of the parsley.

Mediterranean Pork Chop

Mediterranean Pork Chop

Servings:
1 Protein
1 ½ vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless Pork Chop
¼ tsp freshly ground Black Pepper
1 Tbsp finely snipped fresh Rosemary or 1 teaspoon dried Rosemary,
2 Garlic Cloves, minced
5 Cherry Tomatoes cut in half
¼ Medium Onion minced
Juice from ½ fresh Lemon

Preparation:
Preheat oven to 425°F. Line a shallow roasting pan with foil. Sprinkle all sides of pork chop with pepper; set aside.

In a small bowl combine rosemary and garlic, sprinkle the mixture evenly over all sides of the pork chop. Place pork chop in the roasting pan place minced onion and cherry tomato slices on top of pork chop and squeeze the juice of a ½ lemon on top.

Roast pork chop for 10 minutes. Reduce oven temperature to 350°F and continue roasting about 25 minutes.

Spice Rubbed Pork Tenderloin

Spice Rubbed Pork Tenderloin

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Pork Tenderloin:
1 serving Pork Tenderloin
¼ tsp. Allspice
¼ tsp. Black Pepper
½ tsp. Ground Cinnamon
Unflavored Non-Stick Cooking Spray

Rice:
1 Tbsp. chopped fresh Cilantro
2 medium Green Onions, chopped
Juice of ½ fresh Lemon or Lime
¼ cup Brown Rice, cooked

Preparation:
Preheat the oven to 400 degrees. In a small bowl, combine the allspice, pepper, and cinnamon.  Use your hands to coat the pork, pressing the spices in. In a large skillet, coat the bottom with unflavored non-stick cooking spray. Sear/brown the pork for 4 minutes on each side.  Transfer the pork to a baking dish and roast for 25 minutes or until internal temperature reads 145.

Stir cilantro, green onions, and fresh lime or lemon juice into the rice. When the pork has roasted, transfer it to a cutting board. Let stand for 2 to 3 minutes before slicing diagonally across the grain into slices. Arrange the pork over the rice and serve with a side salad or your favorite steamed vegetable.

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.

Chicken Glaze

Updated: 5/20/24

Chicken Glaze

Servings:
1 Artificial Sweetener Packet (allowed up to 3 a day)
1 Condiment (allowed up to 2 a day)

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Tbsp Apple Cider Vinegar
Pinch of Thyme
1 tsp. Worcestershire Sauce
Pinch of Garlic Powder
1 Splenda packet

Preparation:
Mix ingredients and glaze over boneless skinless chicken breast just before a high heat.

Zesty Lime and Garlic Pork

Zesty Lime and Garlic Pork

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless Pork Chop
1 Garlic clove, crushed
¼ tsp Cumin
¼ tsp Chili Powder
¼ tsp Paprika
½ fresh Lime, juiced
½ tsp Lime zest
Black Pepper to taste

Preparation:
Trim all visible fat off pork. In a large bowl season the pork with garlic, cumin, chili powder, paprika, and pepper. Squeeze juice from ½ of lime and the lime zest. Let it marinade for 20 minutes.

Line broiler pan with foil, place pork chop on the broiler pan and broil about 4-5 minutes on each side. Instead of broiling you may grill the pork for 4-5 minutes on each side.

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.

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.

Tzatziki Topped Pork Chop

Tzatziki Topped Pork Chop

Updated: 5/23/23

Servings:
1 Protein
2 Vegetables
½ Dairy

Suitable for Freedom meal plans 1, 2, 3, 4, 6, 7

Ingredients:
1 tsp. Apple Cider Vinegar
1 tsp. Oregano, dried
1 tsp. Garlic, minced
1 serving boneless skinless Pork Loin or Chop
½ serving plain, non-fat Greek yogurt (must consume other half to complete full dairy)
½ Tbsp Dill, fresh
¼ medium Red Onion, diced
¼ medium Cucumber, 1 Tbsp shredded and the rest diced
1 small Tomato, diced
1 ½ fresh Lemon, juiced
Unflavored Non Stick Cooking Spray

Preparation:
Marinade: In a mixing bowl, add 1 teaspoon oregano, ½ teaspoon apple cider vinegar, ½ teaspoon minced garlic, and 1 teaspoon lemon juice. Mix all ingredients together and pour into a plastic zip lock bag, adding the pork chop or pork loin. Let the meat marinate for 15 minutes at room temperature.

Combine diced tomatoes, cucumbers, and red onion in a bowl. This is the vegetable salad mix for your pork loin or chops side.

Create the Tzatziki sauce by whisking together ½ teaspoon minced garlic, ½ teaspoon of lemon juice, ½ teaspoon apple cider vinegar, ½ serving of your plain non-fat Greek yogurt, ½ tablespoon dill, 1 tablespoon shredded cucumber. Keep refrigerated until pork is cooked.

Spray a grill pan with unflavored non-stick cooking spray, and place the pan over medium to high heat. Lightly pepper the pork and place the marinated pork loin or chop in the pan. Cook the pork on each side until the thermometer registers 140 degrees F, roughly 3-5 minutes on each side. Place the fresh vegetable salad mix on a plate next to the pork chop or loin, add the Tzatziki dressing over top of the warm pork and enjoy!

Roast Pork Tenderloin with Spicy Apple Salsa

Updated: 10/7/21

Get ready for one of our most outstanding recipes yet! Today we are serving up our delicious Roast Pork Tenderloin with Spicy Apple Salsa and you can too!

Roast Pork Tenderloin with Spicy Apple Salsa

Servings:
1 Protein
3 Vegetables
1 Fruit
1 Fiber

Suitable for all Freedom and FastTrack 2.0 meal plans only

Ingredients:
1 serving Pork Tenderloin
½ tsp. Chili Powder
¼ tsp. Cumin
1 medium, unpeeled, Granny Smith Apple, diced
½ medium Red Pepper, diced
½ small Red Onion, chopped
1 clove Garlic, minced
2 Tbsp Apple Cider Vinegar
1 MWLC Chicken Bouillon Fiber Fulfill, mixed with 6oz. Hot Water
½ medium Jalapeño, seeded and chopped
2 packets Splenda
¼ tsp. Black Pepper
¼ cup fresh Cilantro, chopped

Preparation:
Preheat oven to 400 F. Rub the pork with the chili powder and cumin. Spray large skillet with unflavored cooking spray over medium-high heat and add the pork and brown on all sides. Transfer the pork to a roasting pan; set aside.

In the same skillet, over medium heat, add the apples, red onion, garlic, and vinegar and cook 5 to 8 minutes or until the apples and onion are translucent. Add the chicken bouillon nutrient, jalapeno, Splenda, black pepper and cilantro. Stir and cook, uncovered, over medium-low heat until the apples are tender, 20 to 30 minutes.

Add the red pepper during the last 5 minutes of cooking; set aside. While the salsa cooks, roast the pork for 20 to 25 minutes. Let stand 5 minutes before slicing. Top with salsa, serve and enjoy!

Garlic Basil Pork Chops

Serve this over a bed of Cauliflower Rice or on top of a salad.

Garlic Basil Pork Chops

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving of Pork Chop
1 clove Garlic, peeled
¼ cup fresh Basil. packed
1 Tbsp of juice from a fresh Lemon
Unflavored Non-Stick Cooking Spray
¼ tsp. Ground Pepper, fresh ground

Preparation:
In a food processor (or with mortar and pestle), pulse garlic, basil, lemon juice and ground pepper.

Spray both sides of the pork chop with unflavored non-stick cooking spray and spread the contents of the basil and garlic mixture on both sides of the pork chop. Let it stand for a minimum of 15 minutes.

Grill chop over direct heat to preferred doneness. Medium rare, 5-6 min per side for 3/4 inch thick chop, or until the internal temperature is 145 F, followed by 3 minutes of rest prior to serving.

Pork Chops with Apple, Celery and Thyme

Updated: 9/29/22

Pork Chops with Apple, Celery and Thyme

Servings: 
1 Protein
1 Fruit
1 Vegetable

Suitable for all Fast Track and Freedom Plans

Ingredients:
Unflavored Non-Stick Cooking Spray
1 serving Pork Loin or Chop (~3/4 inch thickness)
1 clove Garlic, minced
2 tsp. fresh Thyme leaves, chopped and divided
½ cup sliced Celery
¼ medium Onion
1 small Apple (one granny smith or one gala), spiralized or cored and thinly sliced
2 tsp. juice from a fresh Lemon
Pepper to taste

Preparation:
Preheat oven to 375 degrees.  Cover a small baking sheet in foil.  Spray unflavored non-stick cooking spray onto the foil.  Set aside.  

In a skillet over medium heat, spray unflavored non-stick cooking spray.  Season both sides of pork tenderloin or chop with pepper, sprinkle with 1 teaspoon of the thyme leaves.  Place pork in a hot skillet and brown for 2 minutes per side, when you flip the pork, add the garlic for the last 2 minutes.  

Transfer the pork/garlic to the prepared baking sheet and bake for 15 minutes or until internal temperature reaches 145 degrees (do not overcook).  

In the same skillet that you cooked the pork, add the spiralized small apple, (or sliced), celery, onion, 2 teaspoons lemon juice, 1 teaspoon thyme and a dash of pepper.  

Cook for 2 minutes.  You don't want the fruit/veggies to be soggy. Place on a dinner plate, top with one pork loin or chop.  Enjoy!

Cuban Lime Pork Chop

Updated: 10/13/21

Cuban Lime Pork Chops

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless Pork Chops
1 Lime, fresh juice only
¼ tsp. Cumin, ground
1 Garlic Clove, crushed
¼ tsp. Onion Powder
¼ tsp. fresh Black Pepper, ground 

Preparation:
Combine the lime juice, cumin, black pepper, onion powder, and crushed garlic clove into a zip top plastic bag and mix.

Trim pork chops of any fat. Use a knife to make a few slashes into the pork so the marinade can soak into the meat. Place the chops into the plastic bag with the marinade and place the bag in the refrigerator for as little as an hour or overnight.

Pull the pork out of the bag of marinade and dispose of the remaining marinade inside the bag. Grill or broil the pork chops for approximately 3-5 minutes per side or until pork chop is at 140 degrees F. Once the pork chop is thoroughly cooked, enjoy while warm.

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!