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.

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.

Crab Dip

Updated: 2/1/24

Seafood lovers will love this recipe because it’s so versatile! Feel free to substitute cooked Crab with Lobster or Shrimp too! What is your favorite?

Crab Dip

Servings:
1 Protein
1 Dairy
1 Vegetable

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

Ingredients:
6 oz. Plain Low Fat Yogurt
2 tsp. fresh Parsley, chopped
1 Tbsp fresh Lemon Juice
5 Green Onions, finely chopped
1 portion Crabmeat, cooked (or cooked Lobster or Shrimp)
1 Tbsp Dash Garlic & Herb Seasoning Blend

Preparation:
Mix all ingredients together and serve with cut vegetables, diet snack crackers, MWLC snack treats or whole wheat pita bread.

Big Game Appetizer Ideas

Updated: 10/21/20

Whether you are hosting for the Big Game or bringing something to pass, you won't want to derail all of your hard work for the sake of one day typically known for high calorie consumption.  If you are looking for healthier versions or alternatives, try our Onion Rings, Bell Pepper Bites, or MWLC Guacamole or Hickory Smoked Fish Spread.

Hickory Smoked Fish Spread

Servings:
1 Protein
1 Dairy

For Freedom Meal Plans 1-4 and 6-7 Only.

Ingredients:
1/4 cup Hickory Chips
1 serving White Fish, skinned, boned, and cut into chunks
1 serving Plain Greek Yogurt
1 Tbs. Fresh Chives, diced
Smoked Paprika, to taste
Salt-free Chipotle Seasoning, to taste

Preparation:
Place hickory chips in the center of the bottom of a large pan (large enough for your steamer basket or metal colander) and then place steamer basket or colander on top.

Arrange the fish chunks on the steamer basket or colander and then close the pot tightly with a lid or foil. Place the pot on the stove and cook over high heat until there is a steady stream of smoke coming from the pot, about 5-8 minutes. Decrease the heat to low and cook for five more minutes.

To make the spread, mix the smoked fish, ½ of the yogurt, and the chives in a small bowl, using the fork to break up the fish chunks until everything is well combined. Add the other ½ of yogurt as needed to obtain your desired consistency. Then, sprinkle the top with smoked paprika and chipotle spice. Refrigerate until you’re ready to serve

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.

Spinach Dip

Spinach Dip

Servings:
1 Nutritional Supplement
1 Vegetable
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Creamy Chicken Soup Nutritional Supplement Powder
1 serving Cottage Cheese, 1 % Low Fat
1 cup Spinach, cooked or thawed from fresh frozen
¼ tsp. Garlic Powder
¼ tsp. Onion Powder
Ground Pepper to taste

Preparation:
In a blender, combine the Creamy Chicken Nutritional Supplement powder with cottage cheese and spinach.  Add water for desired consistency. Chill and serve with your favorite vegetables or MWLC Bites. This can be made in advance.

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.

Layered Taco Salad Dip

Updated: 11/7/23

Need to bring a dip for party or tailgate? Here’s a healthier take on a fan favorite!

Layered Taco Salad Dip

Servings:
3 Vegetables
1 Dairy
1 Nutritional Supplement
1 Snack
Suitable for Freedom meal plans 1-4, 6-7 only

Ingredients:
1 MWLC Vegetarian Sloppy Joe Nutritional Supplement, prepared
2 cups Lettuce, shredded
1 small Tomato, diced
5 small Green Onions, diced
1 serving Plain, Low Fat, Yogurt
MWLC Double Bites-Cheddar Cheese Snacks or Fava Chips
Cumin, Pepper, and Garlic Powder to taste

Preparation:
Mix yogurt with seasonings to create a “mock sour cream”. Layer ingredients in a serving dish. Dip MWLC Double Bites or Fava Chips.

Tuscan Marinated Mushrooms

Tuscan Marinated Mushrooms make a great tasty snack. Want more intense and robust flavor? Use fresh herbs instead of dried.

Tuscan Marinated Mushrooms

Servings:
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Kraft Light Zesty Italian Dressing
1 cup Mushrooms, cleaned
1/8 tsp Basil
1/8 tsp Oregano
1/8 tsp Garlic Powder (or 1 clove of fresh Garlic, minced)

Preparation:
Mix the spices with the Italian Dressing, then combine the mushrooms until thoroughly coated.  Refrigerate covered for at least 3 hours before serving.

Watermelon, Cucumber, and Feta Bites

Updated: 3/18/22

Looking for a cool, crisp and refreshing snack?  Try our Watermelon, Cucumber and Feta Bites!

Watermelon, Cucumber, and Feta Bites

Servings:
1 Protein
1 Vegetable
1 Fruit

Suitable for Freedom 4-7 meal plans only

Ingredients:
½ medium Cucumber, cut into slices
1 cup Watermelon, cubed
1 oz. Low- Fat Feta Cheese, crumbled
½ Tbsp fresh Lime Juice
½ tsp. fresh Mint, finely chopped

Preparation:
Arrange cucumber slices. Place a watermelon cube on each cucumber slice. Sprinkle the feta on top. Mix together the lime juice and mint. Before serving, drizzle this mixture over the stacks.

Pineapple Jalapeno Salsa

Updated: 5/16/23

May is National Salsa Month?  Who doesn't like a little sweet and spicy? 

Pineapple Jalapeno Salsa

Servings:
1 Vegetable
1.5 Fruits

Suitable for all Freedom and FastTrack 2 meal plans only

Ingredients:
1½ cups fresh Pineapple, diced
¼ small Jalapeno Pepper
¼ medium Red Onion
¼ cup fresh Cilantro, chopped
1 tsp. fresh Garlic, minced
½ serving Stevia
½ tsp. juice from a fresh Lime
Pepper to taste

Preparation:
Dice pineapple, seed and chop peppers, chop onion.

Combine pineapple, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste. Serve chilled.

Shrimp Dip

Updated: 11/15/23

Need a snack to pass? How about Shrimp Dip! Not the same boring Shrimp Cocktail over here!

Shrimp Dip

Servings:
1 Protein
1 Dairy
2 Condiments

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

Ingredients:
1 tsp. Ketchup
1 tsp. Tabasco Sauce
1 Tbsp juice from a fresh Lemon
6oz. Plain Low Fat Yogurt
1 serving cooked Shrimp, drained and coarsely chopped
2 Tbsp Dash Original Blend

Preparation:
Mix all ingredients together and serve with cut veggies, diet snack crackers, MWLC snack treats or whole wheat pita bread.

MWLC Guacamole

Updated: 5/2/23

Your diet doesn't have to be a bust because you're hosting a party. MWLC Guacamole is the perfect dip to add to your Cinco de Mayo menu and keep you on track!

MWLC Guacamole

Servings:
3 Vegetables

Suitable for all Freedom meal plans and FastTrack 2 meal plan only

Ingredients:
1 cup uncooked Asparagus, trimmed
1 Tbsp juice from a fresh Lime
¼ cup fresh Cilantro, coarsely chopped
¼ medium Onion chopped
¼ medium Jalapeno Pepper, minced
1 small Tomato, chopped
1 medium Garlic Clove, minced
1/8 tsp. Black Pepper, to taste

Preparation:
Bring a large pot of water to boil. Add asparagus and cook until tender (about 10 minutes).  Drain the water and place cooked Asparagus into a food processor and puree until you reach a smooth consistency. Stir in remaining ingredients.  Chill and serve!

Buffalo Chicken Lettuce Wraps

Updated: 3/21/22

Perfect snack for the Big Game that can be made in a Slow Cooker or Instant Pot (Pressure Cooker)!

Buffalo Chicken Lettuce Wraps

Servings:
1 Protein
1.5 Vegetables
1 Fiber Fulfill
1 Condiment

Suitable for all Freedom meal plans only

Ingredients:
1 serving boneless, skinless Chicken Breasts
1 Celery stalk
¼ medium Onion, diced
1 clove Garlic
1 package MWLC Chicken Bouillon Fiber Fulfill
¼ tsp. Cayenne Pepper sauce
1 tsp. Tabasco sauce
6 oz. water
1 large Lettuce leaf, Iceberg or Romaine
¼ cup Carrots, shredded
1 large Celery stalk, cut into 2 inch matchsticks
1 serving Wishbone Fat Free Chunky Blue Cheese

Preparation:
Combine chicken, onions, celery stalk, garlic, MWLC Chicken Bouillon Fiber Fulfill and water (enough to cover your chicken, use more water if needed) in the Instant Pot. Cover and cook high pressure 15 minutes. Natural release. (Slow cooker on low for 2-3 hours or until done).

Remove the chicken from pot, reserve ½ cup Chicken Bouillon broth and discard the rest. Shred the chicken with two forks, return to the pot with the ½ cup Chicken Bouillon broth and the Tabasco sauce and saute 2 to 3 minutes.

To prepare lettuce cup, place buffalo chicken in lettuce leaf, top with ¼ cup shredded carrots, celery, dressing and wrap it up!

Jalapeno Poppers

Updated:3/21/22

Spicy 🌶 + Cheesy 🧀 = Delicious! Try our Jalapeno Poppers tonight!

Jalapeno Poppers

1 serving = 2 jalapeno boats

Servings:
1 Protein
1 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
4 medium Jalapeno Peppers
1 serving Cottage Cheese
Stevia, to taste
2 pieces Melba Toast

Preparation:
Mix serving of cottage cheese with stevia, to create a "cream cheese" like taste and consistency.

Create jalapeno "boats" by cutting jalapeno peppers in half lengthwise and removing seeds. Scoop cottage cheese mixture into jalapeno boats.

Bake at 400 for about 20 minutes. Crumble melba toast on top of boats, if desired, during the last 10 minutes of baking.

Dill Yogurt and Egg Salad

Updated: 1/24/22

Try this Dill Yogurt and Egg Salad recipe for an Afternoon snack today!

Dill Yogurt and Egg Salad

Servings:
1 Protein
1 Dairy
1 Starch

Suitable for all Freedom 1-4 and FastTrack 6-7 meal plans only

Ingredients:
1 serving Hard Boiled Eggs, shells removed
1 serving Plain, Low-Fat Yogurt
Fresh Dill, chopped
½ tsp. Ground Mustard
¼ tsp. Garlic Powder
Fresh Ground Black Pepper, to taste
1 serving Diet Snack Crackers, for dipping

Preparation:
In a bowl, use a fork to smash up the eggs. Add yogurt, dill, mustard, spices and combine mixture. Add spoonfuls to snack crackers. Top with fresh black pepper and fresh dill.

Broccoli and Quinoa Tabbouleh

Try this slight twist on the Tabbouleh you know and love!

Broccoli Quinoa Tabbouleh

Servings:
1 Starch
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup Quinoa, cooked
½ cup Broccoli, chopped
½ cup fresh Parsley, chopped
¼ medium Cucumber, seeded and chopped
½ small Tomato, chopped
2-3 small Green Onions, chopped
2 Tbsp juice from a fresh Lemon

Preparation:
In a small pot, place ½ cup water and bring to a boil. Add the quinoa, return to a boil, then cover tightly and reduce heat to low for 10-13 minutes. While the quinoa cooks, place the broccoli florets in the food processor and pulse to mince to the size of rice. (If desired, you can chop by hand)

When the quinoa is done, quickly stir in the broccoli and let stand for 1 minute. Transfer to a large bowl to cool. When it’s reached room temperature, add the parsley, cucumber, tomato and green onion; toss to mix. Drizzle the olive oil and lemon over the bowl and toss to coat. Serve or cover tightly and refrigerate for up to 3 days.

Greek Goddess Vegetable Dip

Updated: 10/31/22

Go green with our fresh Greek Goddess Vegetable Dip! Great for parties or snacking anytime!

Greek Goddess Vegetable Dip

Servings:
2 Vegetables
1 Dairy

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

Ingredients:
1 Tbsp fresh Tarragon
1 clove Garlic
1 Tbsp fresh Basil
¼ cup fresh Chives, chopped
¼ cup fresh Parsley, chopped
1 serving Greek Non-Fat Yogurt
2-3 small Green Onions, chopped
½ cup Spinach leaves
¼ cup fresh Lemon Juice, squeezed
¼ cup Celery, chopped
1 oz Apple Cider Vinegar
1 tsp Black Pepper, ground

Vegetables for Dipping:
½ cup Celery Stalks, chunked
¼ cup Baby Carrots, whole

Preparation:
Add the ingredients into the food processor and puree until creamy and smooth.

Spoon the dip into a dish. Refrigerate for 15 minutes. Once chilled, serve with celery and whole baby carrots.

Mexican Dip

Updated: 10/18/23

Everyday is a great day for Mexican Dip!

Mexican Dip

Servings:
1 Protein
1 Nutritional Supplement
1 Snack

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Cottage Cheese, 1% Low Fat
1 MWLC Vegetarian Sloppy Joe Nutritional Supplement, prepared
1 bag MWLC Cheddar Double Bites
½ tsp. Cayenne Pepper

Preparation:
Mix all ingredients and heat for 10-15 minutes or until cottage cheese has melted. Serve with MWLC Cheddar Double Bites.

Ranch Dip

This cool Ranch Dip is easy to make at home. Let us know what you think!

Ranch Dip

Servings:
1 Dairy

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

Ingredients:
1 serving Plain Greek Yogurt
½ tsp. Garlic Powder
¼ tsp. Onion Powder
½ tsp. Dried Dill
Dash of Cayenne Pepper
Fresh Chives, chopped for garnish

Preparation:
In a bowl, stir together all of the ingredients. Garnish with fresh chives and serve. Keeps for 3-5 days in a sealed container.