Lemon Herb Chicken & Rice

Select your favorite vegetable side and you’ve got a complete meal!

Lemon Herb Chicken & Rice 

Servings:
1 Protein
1 Fiber
1 Starch 

Suitable for Freedom and FastTrack meal plans

Ingredients:
1 serving Chicken Breast, boneless and skinless
Unflavored Non-Stick Cooking Spray
Ground Pepper to taste
2 tsp Italian Blend Seasoning (Basil, Oregano, Rosemary, Thyme)

Rice:
¼ cup uncooked Wild Rice
MWLC Chicken Bouillon Fiber, prepared
1 fresh Lemon, juiced
1 tsp Italian Blend Seasoning
1 tsp Parsley or Cilantro (optional garnish)
1 Lemon wedge (optional garnish)

Preparation:
Heat in a large skillet or pan (one that has a lid) on medium and spray with unflavored non-stick cooking spray.  Season chicken with pepper and Italian Blend Seasoning.

Brown the chicken for 1-2 minutes on each side. (Chicken should not be cooked through at this point).  Transfer the chicken to a plate.

Add rice, chicken bouillon fiber, lemon juice, and remaining Italian seasonings to the pan (no need to clean it first). Place chicken on top, then cover and simmer over medium-low heat for 20-25 minutes or until liquid has evaporated.

Garnish with fresh parsley or cilantro if desired and lemon wedges for squeezing. Serve immediately

Shrimp Alfredo Pasta

Updated: 2/25/25

Shrimp Alfredo anyone? Bon appetite!

Shrimp Alfredo Pasta

Servings:
1 Protein
2 Vegetables
1 Starch
1 Nutritional Supplement

Suitable for all Freedom meal plans only

Ingredients:
1 serving Shrimp, cooked (peeled, de-veined)
½ cup Broccoli florets
½ cup Mushroom, sliced
1-2 cloves Garlic, minced
1 tsp dried Oregano, crushed
1 tsp dried Thyme
½ cup Celery, diced
¼ medium Onion, diced
1 tsp Parsley, finely chopped
1 Tbsp juice from a fresh Lemon
1 tsp Lemon zest
1 packet MWLC Fettucini Alfredo Nutritional Supplement
Unflavored Non-Stick Cooking Spray
Ground Black Pepper, to taste

Preparation:
Prepare the Fettuccini Alfredo according to package directions.

Preheat a medium sized pan and spray with unflavored non-stick cooking spray.  Add the broccoli, mushroom, garlic, celery and onion to the pan and saute until celery and onion become translucent and broccoli is tender.  

Add shrimp and prepared fettuccini alfredo to the cooked vegetables, combining until thoroughly mixed and shrimp is heated through. 

Sprinkle oregano, thyme, parsley, lemon and lemon juice on top; stir and serve.

Curried Chicken Skewers with Raita

Fire up the grill for these delicious Curried Chicken Skewers!

Curried Chicken Skewers With Raita

Servings with Raita:
1 Protein
2 Vegetable
1 Dairy

Suitable for all Freedom meal plans only 

Servings without Raita:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:

For the chicken skewers
1 serving Chicken Breast, Boneless and Skinless
1 tsp Curry Powder
2 tsp fresh Lemon juice
16 cherry tomatoes
Several 6–8 inch (15–20cm) wooden skewers, soaked
Unflavored Non-Stick Cooking Spray if using a grill

For the raita
1 serving Plain Greek Yogurt
½ medium Cucumber, chopped
2 Tbsp fresh Mint, minced
¼ tsp freshly ground black pepper

Preparation:
Slice the chicken breast into long strips, then place in a medium bowl. Add the curry powder and lemon juice, tossing to coat.

Thread each chicken strip onto a skewer, wrapping around each tomato as you impale two tomatoes per skewer. Place on a plate and cover until time to grill or broil.

In a medium bowl, combine the yogurt, cucumber, mint, and pepper and stir to mix. Refrigerate until time to serve.

Prepare a grill to medium heat, or preheat the broiler. If using the grill, preheat, then brush (spray) the grate unflavored non-stick cooking spray. If broiling, line a sheet pan with foil and place the skewers on it.

Grill or broil for 2–3 minutes per side, until the chicken is browned and cooked through. Serve with raita for dipping.

Dijon Chicken with Spinach and Mushrooms

Dijon Chicken - the perfect midweek meal that can be prepared a variety of ways.

Dijon Chicken with Spinach and Mushrooms

Servings:
2 Vegetables
1 Protein

Suitable for all Freedom meal plans only

Ingredients:
1 serving Chicken Breast, boneless and skinless
1 cup Spinach, fresh
1 cup Mushrooms, sliced
1 clove Garlic, minced
1 Tbsp Dijon Mustard
½ Tbsp Water
½ tsp Basil
½ tsp Marjoram
Unflavored Non-Stick Cooking Spray

Preparation:
Combine the Dijon, garlic, water and herbs in a bowl.  Spray a non-stick skillet with unflavored non-stick cooking spray and add the mushrooms and chicken, then the Dijon mixture, cooking over medium heat until cooked through.  Add the spinach towards the end, cooking until wilted.  Chicken can be cut into cubes and skewered for kebabs on the grill or baked in the oven in a shallow baking dish.   

Italian Chicken and Vegetable Packet

Updated: 12/2/21

The kids will love helping assemble, customize and eat these delicious packets!

Italian Chicken and Vegetable Packet

Servings:
1 Protein
1 Starch
3 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving of Chicken Breast, boneless and skinless
½ cup Zucchini, diced
½ medium Sweet Potato, diced
¼ medium Onion, diced
½ cup Celery, sliced
½ cup Mushrooms, sliced
1 small Tomato, chopped
1/8 tsp Garlic Powder
¼ tsp Italian Seasoning Blend
Unflavored Non-Stick Cooking Spray

Preparation:
Heat oven to 350 degrees F.

Cut off a 12-inch sheet of heavy-duty aluminum foil or parchment paper.  Fold the foil or parchment paper in half, unfold and spray with cooking spray.

Center the chicken breast on the sheet.  Top with vegetables, then sprinkle with seasonings. 

Bring the foil together to make small, overlapping folds down the length of the packet to seal.  Twist the two ends several times to make a tight seal so the liquid won’t escape during cooking. 

Place the packet on a cookie sheet and bake for 45 minutes, until chicken and vegetables are tender.

Ground Turkey Keema

Savor the flavors of Ground Turkey Keema! Not a ground Turkey fan? Substitute with lean ground Beef.

Ground Turkey Keema

Servings:
1 Protein
1 Vegetable (2 if Cauliflower Rice is used)
1 Starch (if Brown Rice is used)

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Unflavored Non-Stick Cooking Spray
½ medium Red Onion, finely chopped
½ Tbsp fresh Ginger, finely chopped
1 Garlic clove, chopped
½ tsp Ground Cumin
½ tsp Ground Turmeric
Dash of Cayenne Pepper
Dash of Ground Cinnamon
1 serving lean Ground Turkey or Beef (95% lean)
1 Tbsp juice from a fresh Lime
¼ tsp Garam Masala
1 serving Cauliflower rice or steamed Brown Rice (optional, for serving)
1 serving Plain Greek yogurt (optional, for Freedom meal plans only)

Preparation:
Heat a large nonstick sauté pan over medium heat. Spray with unflavored non-stick cooking spray and add the onions and cook, stirring frequently, until they begin to brown, 6 minutes. Add the ginger, garlic, cumin, turmeric, cayenne pepper and cinnamon and cook, stirring constantly, until fragrant, 45 seconds.

Add the ground turkey (or lean ground meat of your choice) and cook, breaking up the meat with a spatula, until cooked through, 8 minutes. Add the lime juice and garam masala and cook, stirring occasionally for about a minute. Serve with the cauliflower rice or brown rice and a dollop of yogurt (Freedom meal plans only), if desired.

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!

Lemon Rosemary Chicken with Roasted Broccoli

Updated: 10/14/22

Chicken and Broccoli has never been easier to prepare!

Lemon Rosemary Chicken with Roasted Broccoli

Servings:
2 Vegetables
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients: 
1 portion of Boneless, Skinless Chicken Breast, butterfly cut
1 cup Broccoli
½ medium Red Onion, cut into ½ inch wedges
2 Tbsp fresh Flat Leaf Parsley, chopped
1 ½ Tbsp fresh Rosemary, chopped
1 large clove Garlic, chopped
Freshly ground Black Pepper
1 fresh Lemon, cut into thin slices, divided
½ tsp Crushed Red Pepper, plus more for serving

Preparation:
Preheat oven to 425 degrees F. 

Combine parsley, rosemary and garlic and black pepper in a bowl. Place 8 lemon slices and half of rosemary mixture inside chicken, dividing evenly. Rub remaining rosemary mixture over chicken, dividing evenly. Roast, on a rimmed baking sheet, 20 to 22 minutes.  

In a bowl toss broccoli , onion, red pepper, and remaining lemon slices. Remove baking sheet from oven and arrange vegetables around chicken. Bake until an instant-read thermometer inserted in the thickest portion of the chicken reaches 165 degrees F, 12 to 14 minutes.  Remove from oven and sprinkle with red pepper.

Turkey Recipes

Need some Turkey inspiration? Or better yet, what do you with the leftover Turkey? Here are some great ideas to use lean ground turkey or your Turkey leftovers!

1. California Turkey Soup

2. Stuffed Cabbage Soup

3. Sweet Potato Turkey Patties

4. Sweet Potato Shepherd’s Pie

5. Meat Loaf

6. Turkey Breakfast Sausage

7. Turkey Joe’s

8. Vegetable Turkey Stuffed Cups

9. Stuffed Mushrooms

10. MWLC Chipotle Bowl

11. BBQ Meatballs

12. Greek Meatball Gyros

WJBK Fox2 Detroit: Wild Rice and Cabbage Meatless Monday with Chef Bobby

Updated: 8/22/18

Chef Bobby and Tracy Strieter made a tasty vegetarian and vegan friendly Wild Rice and Cabbage recipe featured on WJBK Fox2's Meatless Monday segment.  A great recipe for any time of year, it's low in fat and sodium but packed with flavor from onions, garlic, ginger, cilantro and peppers!

Wild Rice and Cabbage

Servings:
3 Vegetables
1 Starch

Suitable for all Freedom Plans and Fast Track 2.0

Ingredients:
¼ cup Wild Rice, prepared
¼ medium Onion, diced
¼ medium Poblano Pepper, seeded and fire roasted
3 cloves Garlic, minced
½ Tbsp fresh Ginger, grated
1 cup Cabbage, chopped
3 Green Onions (white and green parts), thinly sliced
1 ½ Tbsp Cilantro, chopped
¼ Red Chili Pepper, fire roasted and crushed
Freshly Ground Black Pepper, to taste

Preparation:
Heat a large skillet over low to medium heat. Add the onion and poblano pepper, sauteing using unflavored non-stick spray for 10 minutes or until tender. If needed, add 1 Tbs. of water at a time to help prevent sticking to the pan. Add the garlic and ginger, cooking for another minute. Add the chopped cabbage and cook until tender (about 10 minutes). Add the green onion and cilantro. Season with freshly ground black pepper and continue to cook for another minute.

Remove from heat, add the cooked wild rice. Mix well and serve.

National Cook a Sweet Potato Day

Updated: 3/17/22

National Cook a Sweet Potato Day is here!  Sweet Potatoes are delicious baked, steamed, mashed, spiralized or roasted.  Try a few of our favorite Sweet Potato recipes linked below!

Sweet Potato Shepherds Pie

Sweet Potato and Vegetable Skillet with Baked Eggs

Sweet Potato Caprese Sliders

National Hot Breakfast Month & Egg Month

February is National Hot Breakfast Month.  May is also National Egg Month. Kick start your day with one of these hot breakfast recipes!  Egg White and Vegetable Frittata,  Apple Pie Pancakes or Egg in a Basket anyone?

Egg in a Basket

Servings:
1 Protein
1 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Unflavored Cooking Spray
1 slice Diet Bread (with a hole cut out of the center)
1/2 cup Mushrooms (sliced)
1 portion Egg Beaters
1 Garlic Clove (minced)
1/2 tsp. of fresh chopped Thyme
I Can’t Believe It’s Not Butter Spray

Preparation:
Spray a skillet with unflavored cooking spray. Add mushrooms and sauté over medium heat until tender. Stir in thyme and minced garlic cook for 30 seconds, and set aside.

Spray each side of diet bread with 2 ½ squirts of I Can’t Believe It's Not Butter Spray. Lightly spray another skillet with unflavored cooking spray. Add the bread, pour the egg beaters and mushroom mixture into the hole in the bread and cook over low heat for 5 minutes, flip the bread and cook the other side until egg mixture is done.

Quinoa and Roasted Vegetable Salad

Updated: 11/4/21

Flavorful and colorful! Chef Bobby's MWLC Quinoa and Roasted Vegetable Salad

Quinoa and Roasted Vegetable Salad

Servings:
1 3/4 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:

Dressing:
Juice from 1 Fresh Lime
2 tsp. Apple Cider Vinegar
¼ tsp. Chili Powder
1/8 tsp. Cumin
1/8 tsp. Fresh Garlic, minced
1 tsp. Fresh Parsley, chopped
1/8 tsp. Thyme

Salad:
¼ cup Fresh Baby Arugula
¼ cup Zucchini, oven roasted
¼ cup Quinoa, cooked
2 Tbsp. Cilantro, divided, chopped
5 Cherry or Grape Tomatoes, halved and oven dried, 30 minutes

Preparation:

Dressing: All the ingredients together in a medium bowl.

Salad: In the dressing bowl, lightly mix together the cooked quinoa and dressing. Add in cilantro, tomatoes and the oven roasted veggies. Toss all ingredients together. Place on chilled salad bowl and enjoy.

Chef Bobby's MWLC Italian Parchment Baked Chicken

Updated: 8/22/18

If you weren't able to make it out to one of the Farmer's Market events this summer, have no fear - the recipes will be posted here!

Chef Bobby’s Medical Weight Loss Clinic Italian Parchment Baked Chicken

Servings:
1 Protein
1.5 Vegetables

Suitable for all Freedom and Fast Track Meal Plans

Ingredients:
2x18 inches Parchment Paper
1 portion of Chicken Breast  
1 cup Asparagus  
1/2 Roma Tomato, sliced, about 3 medium slices 
1 Tbsp Parsley, chopped
1 Tbsp Basil, finely chopped
A pinch of Black Pepper 
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat oven to 400°F/200°C.  Fold the parchment paper in half, then open up. 

Cut the ends of the asparagus and lay them on one half of the parchment paper.  Spray unflavored cooking spray on parchment.  Lay the chicken on the asparagus, sprinkle on parsley, basil and pepper.  Top with tomato slices and one quick spray of unflavored cooking spray.  Fold the parchment paper over the chicken, and cinch the paper together by folding it over itself along the edges. 

Bake for 25-30 minutes or until internal temperature of chicken reaches 165˚F/75˚C.  Enjoy!

WJBK Fox2 Detroit: Stuffed Squash Meatless Monday with Chef Bobby

Tracy and Chef Bobby joined FOX 2 for Meatless Monday to share a delicious Stuffed Squash recipe - perfect solo as as a vegetarian dish or accompanying lean protein.

Quinoa and Roasted Vegetable Salad

Updated: 11/4/21

Check out Chef Bobby's Quinoa and Roasted Vegetable Salad recipe! 

Quinoa and Roasted Vegetable Salad

Servings:
1 3/4 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:

Dressing:
Juice from 1 Fresh Lime
2 tsp. Apple Cider Vinegar
1/4 tsp. Chili Powder
1/8 tsp. Cumin
1/8 tsp. Fresh Garlic, minced
1 tsp. Fresh Parsley, chopped
1/8 tsp. Thyme

Salad:
¼ cup Fresh Baby Arugula
¼ cup Zucchini, oven roasted
¼ cup Quinoa, cooked
2 Tbsp Cilantro, divided, chopped
5 Cherry or Grape Tomatoes, halved and oven dried, 30 minutes

Preparation:

Dressing: All the ingredients together in a medium bowl.

Salad: In the dressing bowl, lightly mix together the cooked quinoa and dressing. Add in cilantro, tomatoes and the oven roasted veggies. Toss all ingredients together. Place on chilled salad bowl and enjoy.

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.

Summer Veggie Stir Fry

Updated: 11/7/23

Enjoy the sweet and savory tastes of the summer season with our Summer Veggie Stir Fry!