Lobster Scampi

Updated: 2/25/25

Lobster Scampi - serve this with Romaine leaves for a lettuce wrap or on a bed of Zucchini Noodles! So many tasty possibilities!

Lobster Scampi

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Lobster, cooked
1/8 cup fresh Parsley, chopped
1 clove Garlic, minced
2 Tbsp juice from a fresh Lemon
2 Tbsp Water
Fresh ground Black Pepper, to taste 

Preparation:
Sautee garlic and pepper until garlic is translucent.  Add cooked lobster, parsley and water.  Simmer for 8-10 minutes and serve.  One serving of cooked and peeled Shrimp can be substituted for Lobster.

Spicy No-Mayo Coleslaw

Updated: 11/7/23

Need the perfect side dish? Try our Spicy No-Mayo Coleslaw!

Spicy No-Mayo Coleslaw

Servings:
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

SpicyNoMayoColeslaw

Ingredients:
1 tsp. Mustard
2 Tbsp freshly squeezed Lemon Juice or Apple Cider Vinegar
½ small clove Garlic, minced
¼ fresh Jalapeno or Habanero Pepper, minced
¼ medium Red Bell Pepper, seeded and diced or shredded
½ cup Parsley leaves, minced
1 cup cored, spiralized Cabbage
Ground Pepper to taste

Preparation:
Whisk the mustard, vinegar/lemon juice, garlic, and hot pepper together in a small bowl.  Combine the cabbage and pepper and toss with the dressing.  Season with ground pepper and refrigerate until served.  Just before serving, toss with parsley.

Zoodles with Spicy Grilled Tomato Sauce

Updated: 3/17/22

Before Summer weather is over, here's a recipe to use up your garden veggies! Zoodles with Spicy Grilled Tomato Sauce

Zoodles with Spicy Grilled Tomato Sauce

Servings:
3 Vegetables

Suitable for Freedom meal plans only

Ingredients:
1 cup Zucchini, spiralized or shaved into ribbons
2 small Tomatoes, halved
4 Garlic Cloves, minced
¼ tsp. dried Oregano
¼ tsp. Red Pepper Flakes
2 Tbsp. fresh Basil, chopped

Preparation:
Combine tomatoes, garlic, oregano, and red pepper flakes in a bowl. Heat a grill pan (or sauce pan) over medium heat and spray with nonstick cooking spray. Add tomatoes, flesh-side down.

After a few minutes, flip and turn heat to low. Cook low and slow until tomatoes start to burst and soften. Once they are very soft, turn off heat and let cool.

Transfer tomatoes to a blender or food processor and add fresh basil. Pulse until desired consistency. Pour sauce over fresh zucchini and serve.

Recipe makes one serving.

Recipe and Photo by Sarah in Canton.

Zoodle Breakfast Bowl

Start your day off right! Breakfast is served!

Zoodle Breakfast Bowl

Servings:
1 Protein
1 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 cup Zucchini, spiralized
1 clove Garlic
1/2 medium Sweet Potato
1 serving Eggs
Fresh Ground Pepper, to taste
Unflavored Non-Stick Cooking Spray

Preparation:
Remove skin and chop sweet potato into bite size pieces; heat a skillet with unflavored non-stick cooking spray on medium-high heat and cook potato, stirring occasionally.

Chop ends off of zucchini and send them through the spiralizer; once potatoes are cooked, set them aside then add the zucchini noodles to the skillet and cook until they're warmed, 2-3 minutes. You don't want to cook them too long or else they'll get mushy, so keep an eye on them..

Lastly, cook the eggs (I used to same skillet the sweet potatoes were cooked in) until done and place them on top.

Add pepper to taste and enjoy!

Zoodles Primavera

Updated: 4/19/24

Another delicious recipe in honor of Vegan Month!  Our Zoodles Primavera is dairy free and plant-based goodness!

Zoodles Primavera

Servings:
3 Vegetables

Suitable for all Freedom and FastTrack 2 meal plan only (see below)

Ingredients:

Freedom Meal Plans:
1 cup Zucchini, spiralized
1 Tbsp Extra Virgin Olive Oil
2 tsp. minced Garlic
¼ medium Onion, diced
½ cup raw Broccoli, chopped
½ cup raw Spinach, chopped
½ cup raw Mushrooms, chopped
1 tsp. Ground Black Pepper
1 tsp. dried or fresh Basil
1 tsp. dried or fresh Oregano

Fast Track Meal 2 Plan:
Replace Extra Virgin Olive Oil with 2 Tbs. of Apple Cider Vinegar

Preparation:
Spiralize the zucchini. In a bowl, combine oregano, basil, black pepper, garlic, and extra virgin olive oil. Mix well.

In another bowl, combine your chopped vegetables and drizzle oil (or apple cider vinegar) and seasonings mixture . Mix thoroughly and serve.

Sweet Potato Curly Fries

Updated: 3/19/24

Have you tried cooking Sweet Potato Fries in an air fryer?

Sweet Potato Fries

Servings:
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
½ medium Sweet Potato, peeled and spiralized
1 tsp. Paprika
1 tsp. Garlic Powder
10 Sprays “I Can't Believe It's Not Butter”
Unflavored Nonstick Cooking Spray

Preparation:
Pre-heat oven to 350 degrees F.

Spray smaller baking tray with Unflavored Nonstick Spray. Spread the spiralized sweet potato noodles out onto the tray. Spray I Can't Believe It's Not Butter over top of the spiralized noodles.

Sprinkle the Garlic Powder and Paprika over the top and roast the sweet potato noodles for 15-20 minutes. Toss half way through to prevent burning. Serve while hot.

Sweet Potato Caprese Sliders

Updated: 10/27/21

Sweet Potato Caprese Sliders 

Recipe Yields:  
6 Sliders; 

1 Slider = 1 Starch, 1/2 Vegetable, 1 Morning Cheese,  1 Fat

Suitable for Freedom meal plans 4-7 only

Ingredients:
3 medium Sweet Potatoes, washed, peeled and spiralized
1 tsp. Garlic Powder
1/2 cup Cherry Tomatoes
6 slices fresh Mozzarella
1 large Egg
Fresh Basil, for garnish
Unflavored Non-Stick Cooking Spray
Garlic Powder and Black Pepper, to taste

Preparation:
Preheat oven to 450 degrees F. Spiralize sweet potatoes into noodles and place them in medium-large bowl. Heat a skillet over medium heat sprayed with unflavored non-stick cooking spray and add in "noodles". Sprinkle with garlic powder and pepper if needed. Cook for about 7 minutes then set aside in bowl to let cool for a few minutes. Beat the egg and mix into the cooled sweet potato noodles.

Divide the sweet potato into 6 portions using the bottom of a muffin tin tray. Form spiralized sweet potato into the bottom of the tin, pressing down with foil if needed to create a slider. Place these in the freezer for 15-20 minutes to form a solid structure.

Line a baking sheet with foil and spray with unflavored cooking spray. Place the sweet potatoes onto the baking sheet and cook for 4-5 minutes in the oven each side. When cooked, remove the baking sheet from the oven and top with fresh mozzarella, tomatoes, and basil. Drizzle with Kraft Light Zesty Italian dressing if desired.

Sweet Potato Egg in a Hole

Need a new breakfast or brunch idea? Try our Sweet Potato Egg in a Hole!

Sweet Potato Egg in a Hole

Servings:
Morning Protein
1 Starch 

Suitable for Freedom meal plans 4-7 only

Ingredients:
½ medium Sweet Potato, spiralized
Unflavored Non-Stick Cooking Spray
½ tsp. Garlic Powder
1 Egg, whole 
Ground Black Pepper, to taste

Preparation:
Spiralize your sweet potato.  Spray a pan with the unflavored non-stick cooking spray, add the spiralized sweet potato to the pan and cook on medium heat, add the garlic powder and cook until soft (about 3-5 minutes).

Remove briefly to assemble the sweet potato into a nest-like form with a hole in the middle. Add back to the pan then add the whole egg to the middle of the nest, cook about 4-8 minutes. Add fresh ground black pepper to taste. Enjoy!

All About Veggie Noodles

Updated: 7/24/23

HOW DO I TURN VEGGIES INTO “NOODLES?”

The most popular way to make veggie noodles is with a spiralizer. There are several different models at different price points — everything from handheld options to screw spiralizers and expensive countertop options, too. That said, if you aren’t ready to take the spiralizer plunge, you can also use a mandoline, knife or vegetable slicer to create thin strips. Lastly, most well-stocked grocery stores today carry pre-packaged veggie noodles.

HOW DO I COOK VEGGIE “NOODLES?”

Spiralized veggies are quick to cook, but there are a few tips you’ll want to employ for best results.

First, make sure you pat wetter noodles dry before cooking them — zucchini (which is 90% water) and squash are great examples. You’ll want to remove most of this water before cooking, so you don’t simply steam the noodles. All veggie noodles can be boiled, but the cooking time depends on the vegetable. Softer veggies such as zucchini only take 1–2 minutes, whereas sweet potatoes might take 4–5 minutes. For some “noodles,” you may not even choose to cook your veggies — carrots, as an example. Raw vegetables have a lovely texture and exceptional nutrition.

HOW TO BEST TOP MY “NOODLES?”

When it comes to sauces, choose less-watery options. If you are using tomato sauce, reduce it so it has less water.  Choose richer sauces with lighter vegetables (say, a pesto with zucchini) and perhaps pair more robust sauces with heartier root veggie “noodles” (chunky meat sauce with carrots or broccoli, perhaps).

Are you interested in more veggie noodle recipes? MWLC Spiralizer Recipes

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!

Zucchini-Basil Soup

Updated: 2/17/22

Let's start this week with something special from the MWLC recipe book. Try our Zucchini-Basil Soup!

Zucchini Basil Soup

Servings:
Recipe makes 6 servings = 1 Vegetable per serving

Suitable for all Freedom and Fast Track meal plans

Ingredients:
3 cups Zucchini
1 medium Onion, chopped
2 Garlic Cloves, chopped
4 cups water, divided
1/3 cup packed Basil Leaves

Preparation:
Julienne skin (only) from half of zucchini with slicer or use a spiralizer; drain in a sieve until wilted, at least 20 minutes. Coarsely chop remaining zucchini. Cook onion and garlic with unflavored nonstick spray in a 3 to 4-quart heavy saucepan over medium-low heat, stirring occasionally, until softened, about 5 minutes.

Add chopped zucchini and cook, stirring occasionally, 5 minutes. Add 3 cups water and simmer, partially covered, until tender, about 15 minutes. Purée soup with basil in 2 batches in a blender or with a handheld stick blender.

Bring remaining cup water to a boil in a small saucepan and blanch julienned zucchini 1 minute. Drain in a sieve set over a bowl (use liquid to thin soup if necessary). Season soup with pepper. Serve with julienned zucchini mounded on top. Recipe makes 6 servings.

Spiralized Cucumber Greek Salad

Updated: 3/17/22

Fresh and tasty!

Spiralized Cucumber Greek Salad

Recipe Yields:  6 Servings.  
3 Fats
8 Vegetables
1 Morning Protein

Suitable for Freedom meal plans only

Ingredients:

For the Dressing:
2 tsp. juice from a fresh Lemon
1 serving Kraft Light Zesty Italian Dressing
3 Tbsp. Apple Cider Vinegar
2 tsp. fresh Oregano, minced
1 Garlic Clove, minced
Pepper, to taste

For the Salad:
3 Cucumbers, spiralized*
1 cup Cherry Tomatoes, halved
1/2 medium Red Onion, thinly sliced
1 oz. crumbled Feta Cheese

*If you don’t own a spiralizer, you can dice the cucumbers!

Preparation:
In a medium bowl, whisk together lemon juice, vinegar, oregano and garlic. Season with pepper to taste, if desired.  Add the cucumbers, tomatoes, onion, and feta cheese to a large bowl.  Add the desired amount of dressing and toss to combine.  Enjoy!

Spiralized Tuna Vegetable Salad

Ready to try out a new cooking technique?  Check out this Spiralizer recipe!

Spiralized Tuna Vegetable Salad

Servings:
1 Dairy
1 Protein
2 Vegetables

Suitable for Freedom meal plans only

Ingredients:
1 serving Plain Low-Fat Yogurt
1 serving Water-Packed Tuna
1 tsp. Onion Powder
1/2 medium Cucumber, spiralized
1 cup Zucchini, spiralized
2 Tbsp Garlic Powder
Pepper, to taste
2 tsp. Mustard

Preparation:
Add the Plain Low-Fat Yogurt into a mixing bowl with the Onion Powder, Garlic Powder, and Pepper.

Next, use a spiralizer for the zucchini and cucumber. Drain the can of water-packed Tuna and place the Tuna in the mixing bowl. Combine the spiralized vegetables into the same bowl and gently stir all of the ingredients together.

Refrigerate for 10 minutes to chill, then serve.

Zoodle, Egg and Potato Bowl

Updated: 3/15/22

March is 'National Noodle Month'!  What better way to celebrate than with MWLC's NEW 'Zoodle, Egg, and Potato Bowl' Recipe?  Enjoy!

Zoodle, Egg and Potato Bowl

Servings:
1 Protein
1 Starch
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1½ cups Zucchini, spiralized
½ Garlic Clove, minced
½ medium Sweet Potato, diced
1 serving Eggs, cooked over-easy
2.5 small Green Onions, minced
1-2 oz. Water
Black Pepper, to taste
1 Tbsp. juice from a fresh Lemon
Unflavored Cooking Spray

Preparation:
Spray the bottom of a medium non-stick skillet with unflavored cooking spray, then place the diced sweet potato chunks into the skillet. Add 1-2 ounces of water into the skillet to help steam and soften the potatoes. On medium-high heat, cook the sweet potatoes stirring occasionally. Take the spiralized zucchini and place it into a medium sized bowl. Next, mix the lemon juice and garlic cloves into the zucchini 'zoodles'. Place the lightly-browned, cooked potatoes over top of the zucchini in the bowl.

Cook serving of eggs in the same skillet the potatoes were removed from, adding more unflavored cooking spray if needed. Cook eggs on low heat until eggs are over easy and place them on top of the zucchini and potatoes. Top everything with the minced green onions and black pepper, to taste. You can eat the breakfast bowl how it is layered or mix the eggs into the potatoes and zucchini, enjoy while warm.

Chicken Zoodle Soup

Chicken Zoodle Soup

Servings:
1 Protein
2 Vegetables
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving of Chicken (boneless and skinless)
1 packet MWLC Fulfill Chicken Bouillon
8 oz. Water
½ cup Celery, chopped
¼ medium Onion, chopped
¼ cup Carrot, chopped
½ cup Zucchini, spiralized into noodles
1 Bay Leaf
½ tsp. Salt Free Garlic Herb seasoning
¼ tsp. Thyme
¼ tsp. Ground Mustard
½ Tbsp Parsley, chopped
Ground Black Pepper, to taste

Preparation:
In a slow cooker, combine carrots, onion, and celery. Top with chicken breast. Add water and bay leaf. In a small bowl, combine garlic herb seasoning, chicken bouillon fiber fulfill, thyme, mustard. Cover and cook on high for 3-3.5 hours or on low heat for 6-7 hours.

Remove cooked chicken breast and when cooled slightly, shred it with a fork or cut into smaller bite sized pieces. Return to slow cooker.

If using low-heat setting, turn the cooker to high-heat setting. Stir the zucchini noodles and parsley into the the mixture in the slow cooker. Cover and cook for 15 minutes more or until zucchini is tender. Remove the bay leaf and serve.

Red Pepper Zucchini Noodles with Chicken

Craving noodles? Our patient Mike from Okemos clinic submitted this Cajun Chicken inspired recipe using spiralized Zucchini.

Red Pepper Zucchini Noodles with Chicken

Servings:
1 Protein
2 Vegetable

Suitable for Freedom and FastTrack meal plans

Ingredients:
½ cup Zucchini, spiralized
½ small Red Pepper, chopped
¼ cup medium Onion, sliced
½ medium Tomato, cubed
1 tsp Garlic, crushed
1 serving Chicken Breast, Boneless and Skinless
½ tsp Salt Free Cajun Seasoning
Unflavored Non-Stick Cooking Spray

Preparation:
In a large pan, sautee the zucchini “noodles”, onion, garlic and red pepper over medium heat.  Add the chicken and tomatoes after the vegetables become a bit soft.  Add the Cajun seasoning and sautee until chicken is cooked through.  Serve and enjoy!

How To Use a Handheld Spiralizer

Spiralizing vegetables is a fun and creative way to get your vegetables in and curb your pasta cravings. Countertop versions have more blade options while handheld versions are inexpensive, easy to use and take up little space. Here are some of our favorite Spiralizer recipes!

1. Zucchini-Basil Soup

2. Spiralized Cucumber Greek Salad

3. Pork Chops with Apple, Celery and Thyme

4. Zoodles with Spicy Grilled Tomato Sauce

5. Spiralized Tuna Vegetable Salad

6. Zoodle, Egg and Potato Bowl

7. Zoodles Primavera

Spring Carrot Recipes

Carrots aren't just for the Easter Bunny....check out these delicious carrot recipes this week!

Raw Carrot Salad

Servings:
2.5 Vegetables

Suitable for Freedom Meal Plans 5-7 ONLY

Ingredients:
1 cup Carrot Ribbons
½ tsp. Extra Light Olive Oil
½ Tbsp Apple Cider Vinegar
3 minced Green Onions (white parts only)
½ tsp fresh Lemon, zest and juice
Garlic Powder or Salt-Free Blend (to taste)
Fresh Dill (to taste)

Preparation:
Use a vegetable peeler or spiralizer to make ribbons from carrot, rotating as you peel. Place all the carrot ribbons in your serving bowl. Note: one carrot makes about 1½ cups of carrot ribbons.

Save any leftover carrot pieces for a snack. In a small, lidded jar or container, combine the Extra light olive oil, apple cider vinegar, minced green onion, lemon zest and juice, and garlic powder. Cover with the lid and give it a good shake. Taste and adjust the flavor as needed. Then shake again and use half to 3/4 of it to dress the salad. Add in some fresh dill weed and use salad tongs to toss until well combined. Refrigerate up to a day before serving. Then add the remaining dressing, as needed, right before its time to serve.

Spiced Carrots

Servings:
2 Vegetables

Suitable for all Freedom meal plans only

Ingredients:
1 cup Carrots, peeled and cut into small slices
1/8 tsp. Ginger, freshly grated
1/8 tsp. Jalapeno, minced
1 tsp. Ground Black Pepper
½ tsp. Ground Coriander
1/8 tsp. Ground Cumin
1/8 tsp. Curry Powder
¼ cup Cilantro, freshly chopped
¼ cup Water
Juice of a fresh Lime, to taste

Preparation:
Measure the ginger, jalapeño, black pepper, coriander, cumin and curry powder in a bowl, and set aside. Add water and carrots to a sauté pan and bring to a boil.  Cover and saute carrots until slightly tender.  Add the spice bowl mixture and cook, stirring constantly, until carrots are tender.  Remove from heat and add the lime juice and cilantro, stir.

MWLC Spaghetti and Tomato Sauce

Updated: 3/17/22
Happy 'National Noodle Day'!  Celebrate with MWLC's 'MWLC Spaghetti and Tomato Sauce' recipe - delicious and healthy!

ZucchiniSpiralized1

MWLC Spaghetti and Tomato Sauce

Servings:
2 Vegetables
1 Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Unflavored Non-Stick Cooking Spray
¼ medium Onion, chopped
½ small Tomato, peeled and diced
1 cup spiralized Zucchini
1 MWLC Cream of Tomato Soup Nutritional Supplement
Chopped Fresh Basil Leaves or Parsley to Garnish
Pepper to Taste
4 oz. Water

Preparation:
Spray pan with unflavored cooking spray and add vegetables, water and tomato supplement.  Sauté over low heat until “noodles” and vegetables are slightly softened.

Benefits of Spiralizing

Updated: 11/7/23

What is “Spiralizing”?

Spiralizing is a preparation technique used in cooking, that involves converting fruits and vegetables into noodles and chips.

Why Spiralize?

ZucchiniSpiralized1

1. Spiralizing your fruits and vegetables contributes to weight loss and a healthier diet.
Spiralized vegetables can be a great substitute for pasta noodles and rice.  With spiralized vegetable noodles, you can eat more and weigh less!  The high fiber and water content in the spiralized vegetables helps you feel fuller longer.  Simply substituting pasta noodles with spiralized vegetables will give you a healthier meal.

2. There are plenty of fruits and vegetables that can be spiralized.
Spiralizing fruits and vegetables can create beautiful and delicious dishes, and add a new variety to your meals. Vegetables on your meal plan that can be spiralized include Summer Squash, Broccoli, Zucchini, Cabbage, Onion, Cucumber, Radish, Apple, Eggplant, and Peppers. 

3. Spiralizing is quick and easy.
Spiralizing fruits and vegetables takes minutes and adds a creative twist to a meal.  Check out the MWLC Recipes page for healthy and delicious spiralizer recipes!

Tips for Spiralizing:

1. Spiralizing will be most effective when the vegetable or fruit is placed straight.

2. Fruits and veggies should be at least 1.5-in. in diameter for best results.

3. Remove the core from Apples before spiralizing to avoid seeds.

ZucchiniSpiralized2

How do you cook spiralized vegetables?

Spiralized veggies are quick to cook, but there are a few tips you’ll want to employ for best results.

First, make sure you pat wetter noodles dry before cooking them — zucchini (which is 90% water) and squash are great examples. You’ll want to remove most of this water before cooking, so you don’t simply steam the noodles. All veggie noodles can be boiled, but the cooking time depends on the vegetable. Softer veggies such as zucchini only take 1–2 minutes, whereas sweet potatoes might take 4–5 minutes. For some “noodles,” you may not even choose to cook your veggies — carrots, as an example. Raw vegetables have a lovely texture and exceptional nutrition.