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.

Stuffed Cabbage Rolls

Updated: 2/7/24

A new patient submitted recipe! THANK YOU to Flint clinic patient, Jackie P for submitting this tasty recipe for Stuffed Cabbage Rolls!

Do you have a Freedom or FastTrack friendly recipe for us to review? Please send the recipe, instructions and photo to info@mwlc.com

Stuffed Cabbage Rolls

Servings:
3 Vegetables
1 Protein
1 Nutritional Supplement 

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

Ingredients:
1 Cabbage leaf
1 serving Ground Sirloin, extra lean
½ medium Onion, minced
1 small Tomato, diced
1 packet MWLC Sloppy Joe Nutritional Supplement
1 tsp. Italian Seasoning
1 tsp. Garlic Powder
1 packet Brown Sugar Stevia

Preparation:
Boil cabbage leaf in a pot of water until tender. 

After cooking and draining the ground beef, transfer it to a bowl and add ½ of the minced onion, Italian seasoning, and garlic powder.  Mix well.  Prepare Sloppy Joe supplement per package directions and mix into the ground beef mixture.  Spoon the “stuffing” into the boiled cabbage leaf and roll it up (rolling the edges under), using toothpicks to keep the roll held together.  Transfer the filled cabbage roll to a shallow baking dish.

In a bowl, mix your diced tomato with the other ½ of the minced onion and brown sugar Stevia, coating the cabbage roll.  Bake in the oven at 350 degrees for 35-40 minutes. Enjoy!

Mediterranean Style Grilled Salmon

Fresh herbs and lemon juice compliment this mild fish.

Mediterranean Style Grilled Salmon

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Salmon fillet
1 Tbsp fresh Basil, chopped
½ Tbsp fresh Garlic, minced
1 Tbsp juice from a fresh Lemon
Cracked Black Pepper, to taste
Sliced Lemon
Unflavored Non-Stick Cooking Spray

Preparation:
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the herb-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer).

Remove the salmon and place on warmed plates. Garnish with lemon slices.

Crockpot Venison Roast

Updated: 12/21/21

Dust off your Crockpot and celebrate National Slow Cooking Month! Try our hearty Crockpot Venison Roast!

Crockpot Venison

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 Venison Roast (you will only eat your serving size)
1½ cups Water
1 tsp. Paprika
2 Bay Leaves
½ medium Red Onion, sliced
½ cup Broccoli, chopped
½ cup Mushrooms, diced
2 Shallots, halved
½ tsp. whole Cloves
1 Tbsp Black Pepper, ground
Onion Powder
Garlic Powder

Preparation:
Set the crockpot temperature to high. Pour water into the bottom of the crock pot. Gently cover the entire venison roast with onion powder, black pepper, and garlic powder as desired. Place cloves, shallots, bay leaves, and paprika into the water that is already in the crockpot and stir ingredients together. Gently lay the venison roast into the crockpot and cover with lid. Let the roast cook for 5 hours.

The last half hour left of the roast cooking, steam onions, mushrooms, and broccoli until soft. Add the softened vegetables to the top of your serving size of roast, pepper vegetables to taste and enjoy. Refrigerate leftover venison roast and remember, when you weigh your protein after it has been cooked you minus half an ounce to get the correct protein serving size.

Peppered Tuna Kabobs

Peppered Tuna Kabobs

Servings:
1 Protein
1 Starch
3 Vegetable
1 Fruit

Suitable for all Freedom meal plans

Ingredients:
¼ cup Corn
5 Green Onions, chopped
½ Jalapeno Pepper, seeded and chopped
2 Tbsp fresh Parsley, coarsely chopped
2 Tbsp juice from a fresh Lime
1 serving Tuna Steak, cut into 1-inch cubes
1 tsp Ground Pepper, coarsely ground
½ Red Bell Pepper, cut into 2x1-inch pieces
2/3 cup Pineapple cut into 1-inch cubes  
Unflavored Non-Stick Cooking Spray

Preparation:
For the salsa, in a small bowl, combine the first five ingredients; set aside.

Rub the tuna with ground pepper.  On a metal or soaked wooden/bamboo skewer, alternately thread red peppers, tuna and pineapple.

Place skewer on a grill rack sprayed with unflavored non-stick cooking spray.  Cook covered over medium heat, turning occasionally until tuna is slightly pink in the center (medium-rare) and peppers are tender, 10-12 minutes.  Serve with salsa.

Stuffed Round Steak

Plan out dinner tonight and try our Stuffed Round Steak recipe!

Stuffed Round Steak

Servings:
1 Protein
1.5 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Sirloin or Flank Steak
½ medium Green Pepper, cut thinly in strips
½ cup Mushrooms, sliced
½ medium Onion, finely chopped
Parsley, to taste
Garlic Powder, to taste
Ground Pepper, to taste

Preparation:
Saute onions, mushrooms, and peppers in non-stick pan. Saute steak and pour off any fat and pat dry. Spoon onions, mushrooms and peppers into center of steak and roll up and secure with toothpicks. Bake at 350 degrees for 30 minutes.

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.

Deconstructed Sushi

Updated: 3/21/22

Deconstructed Sushi is an easy recipe to make ahead. You'll love the Ginger Dressing!

Deconstructed Sushi

Servings:
1 Protein
1.5 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Brown Rice, cooked
½ medium Cucumber, peeled, seeded, cut into small squares
1 serving Crab, cooked
2.5 small Green Onions, diced, garnish

Ginger Dressing Ingredients:
1" piece fresh Ginger, peeled and quartered
2 medium Garlic Cloves, peeled and minced
2 Tbsp Apple Cider Vinegar
1 Tsp. Dijon Mustard
1 Tbsp fresh Lemon Juice
Pinch of Red Pepper Flakes

Preparation:
Heat dressing ingredients over medium heat for 5 minutes. While your brown rice is still warm, pour the mixture over it and toss to combine. Let cool to room temperature. Assemble each ingredient in a mason jar in the following order:

First (bottom) layer: Brown Rice
Second layer: Cucumber
Third layer: Crab
Fourth layer: Green Onions

Store in the refrigerator until ready to eat. When ready to serve, dump jar's content into a bowl, toss, and serve with any extra dressing. Enjoy!

Crunchy Baked Catfish

Update: 3/18/22

Need a dinner idea?  Try our Crunchy Baked Catfish!

Crunchy Baked Catfish

Servings:
1 Protein
1 Starch

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 serving Catfish
1 Breadstick, crumbled
2 Tbsp Dash Lemon Pepper Seasoning Blend
Juice from ½ fresh Lemon

Preparation:
Preheat oven to 350°F. Spray unflavored cooking spray on a baking pan. Place catfish fillet in pan.

Evenly sprinkle top of fish with 1 Tbsp Dash Lemon Pepper Seasoning Blend. Squeeze lemon juice over fish.

Toss crumbled breadstick with remaining 1 Tbsp Dash Lemon Pepper Seasoning Blend. Carefully top the fillet with the breadstick crumbs.

Bake for 20 minutes or until the fish is fork tender.

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.

Haddock with Chimichurri

Updated: 3/18/22

Need a grilled fish recipe?  Try this Haddock with Chimichurri for National Grilling Month!

Haddock with Chimichurri

Servings:
1 Protein
1.5 Vegetables

Suitable for Freedom Meal Plans 5-7 plans only

Ingredients:
1 serving Haddock
¼ cup, fresh chopped Cilantro
1 tsp. Extra Light Olive Oil
1 Tbsp Apple Cider Vinegar
1 clove Garlic
¼ tsp. Red Pepper Flakes
1 tsp. Whole Cumin Seed
1 tsp. Curry Powder
2 Tbsp. minced fresh Parsley
½ medium Jalapeno (finely chopped)
3 Green Onions (minced)

Preparation:
Use 1/4 cup of fresh, firmly packed Cilantro. Peel the garlic clove. Place all chimichurri ingredients (except the haddock) in a blender, blend until smooth.

Grill haddock fillet over medium high heat until opaque throughout, about 10 minutes, turning after 5 minutes. Top with chimichurri and serve immediately.

Summer Garden Fish Bowl

Love Ceviche? You’ll love this! Crab, Lobster, Shrimp and Scallops are other great choices for this recipe too!

Summer Garden Fish Bowl

Servings:
1 Protein
2 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup Corn
¼ Poblano Pepper, seeds removed
1 serving Tilapia fillet (or other white fish of choice)
½ cup Summer Squash
1 small Heirloom Tomato, chopped
3 Tbsp fresh Cilantro, coarsely chopped
1 tsp grated Lime zest
1 Tbsp juice from a fresh Lime
Unflavored Non-Stick Cooking Spray

Preparation:
Lightly spray the grill rack with unflavored non-stick cooking spray.  Grill corn and pepper, covered over medium heat until tender, turning occasionally.  Cool slightly.

Grill fish and squash covered over medium heat 7-9 minutes or until fish begins to flake easily with a fork and squash is tender, turning once.

Cut corn from cob and place in a bowl. Chop pepper and squash; add to corn.  Stir in tomato, cilantro, lime zest and lime juice.  Top with corn mixture and serve.

Peri Peri Chicken

Peri Peri Chicken is traditionally made with whole chicken or bone-in chicken marinated in Peri Peri Sauce. The sauce is a blend of African bird's eye chili peppers, garlic, olive oil, lemon juice, vinegar and spices and herbs such as paprika and oregano. We've modified the recipe to be Freedom and FastTrack meal plan friendly!

Peri Peri Chicken

Servings:
1 Protein
2 Vegetables
1 Nutritional Supplement

Suitable for Freedom and FastTrack patients

Ingredients:
1 serving Chicken Breast, chopped
1 Lemon, zested and juiced
1 small Orange, juiced
1-2 clove Garlic, minced (or 2-3 tsp. Garlic Powder)
1 tsp. Oregano
1 tsp. Red Pepper Flakes
1 MWLC Chicken Bouillon, prepared
1 Tbsp fresh Parsley

Preparation:
Add ingredients into a medium size pot and heat until chicken is cooked.

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!

Chicken Florentine

Updated:3/17/22

Looking for a noodle recipe to celebrate 'National Noodle Month' in March?  Check out our Soba Noodle Chicken Florentine recipe!  Get your greens in and go green!

Chicken Florentine

Servings:
1 Protein
1 Starch
3 Vegetables

Suitable for Freedom meal plans only

Ingredients:
1 portion boneless, skinless Chicken Breasts (cut into 1-inch cubes)
1 Tbsp. dried Italian Seasoning
1 serving Soba Noodles
1 small Tomato (chopped)
1/4 Onion (medium sized, chopped)
1/2 cup Zucchini (chopped)
1 Garlic Clove (sliced)
3 cups Water
1 cup fresh Spinach
Unflavored Cooking Spray

Preparation:
Heat a stockpot over medium high heat, spray bottom of pot with unflavored cooking spray. Season the chicken with Italian seasoning, and add to the pot. Cook for about 5 minutes, until chicken is browned on all sides.

Remove chicken from the pot. Add tomato, onion, zucchini, garlic, water, and soba noodles to the same pot. Bring to a boil; stir and turn soba noodles frequently with tongs for about 3-5 minutes.

Return chicken to the pot and stir in with other ingredients, add spinach just before serving.

Carrie's Creamy Chicken Pasta with Mushroom Sauce

Thank you again to Carrie in Southgate for another recipe - a fan favorite!

Carrie’s Creamy Chicken Pasta with Mushroom Sauce
Courtesy of Carrie in Southgate

Servings:
2.5 Vegetables
1 Protein
1 Starch
1 Nutritional Supplement

Suitable for all Freedom and FastTrack 2.0 meal plans only 

Ingredients:
¼ medium Green Bell Pepper, chopped
¼ medium Red Bell Pepper, chopped
¼ medium Onion, chopped
1 cup Mushrooms, sliced
Dash Italian Blend Seasoning, to taste
1 clove Garlic, minced
½ cup Soba noodles, cooked
1 MWLC Creamy Chicken Soup Nutritional Supplement, prepared
2 Tbsp Kraft Light Zesty Italian Dressing or other Fat Free Italian Dressing
1 tsp. fresh Basil, minced
Unflavored Non-Stick Cooking Spray

Preparation:
Marinate 1 serving of chicken breast (whole or cut in bite size pieces) in the fat free Italian dressing for 1-3 hours refrigerated.  Spray a medium sized pan with unflavored non-stick cooking spray and cook chicken until juices run clear.  

Remove the chicken and sauté green pepper, red pepper, onion, garlic and mushrooms with a splash of water.  Cook for a few minutes and add the prepared creamy chicken soup nutritional supplement and 4-5 shakes of the Dash seasoning.

Add the cooked marinated chicken back into the pan along with 1 serving of cooked Soba noodles.  Combine until chicken and noodles are evenly coated.  Garnish with fresh basil and serve!

7 Tips for Using a Slow Cooker

Updated:  4/10/19

7 Tips for Using a Slow Cooker

The slow cooker can be your best kitchen tool - allowing you to multitask while it does the cooking work for you, but you can run the risk of ending up with a mushy meal that's not quite right. Use these tips for what to do and what to avoid to ensure you've got a winner every time. You’ll save time, effort and deliver all sorts of deliciousness every time!

1. Plan Your Meals Ahead

If you want to turn your slow cooker on first thing in the morning, a little planning goes a long way.

• The night before: Cut and trim any meat, chop any vegetables, measure out dry ingredients and prepare any sauce; refrigerate the items in separate containers. Do not refrigerate the components in the ceramic slow cooker insert, as a cold insert takes too long to heat up and will affect cooking time and food safety.

• In the morning: Add ingredients to the slow cooker according to the recipe. If you won’t be home close to the end of the cooking time, make sure you have a slow cooker that can switch to a “warm” setting when cooking is done.

2. Avoid Overcooking Lean Meats

A long cooking time could cause stringiness, so aim for a shorter stint and extra liquid to prevent lean meats like pork tenderloin or chicken breasts from overcooking.

3. Layer Food Properly

Remember that the slow cooker’s heat source is directly on the bottom. Foods that take the longest to cook need to be placed into the slow cooker first to absorb the most heat. This usually translates into tougher cuts of meat and root vegetables like sweet potatoes. This same thought process also holds true for more delicate, quick-cooking veggies like bell peppers or chopped string beans being layered at the top of the slow cooker pot during the last 30 minutes, so they don’t turn into overcooked mush.

4. Don’t Overfill the Slow Cooker

When it comes to adding food into the slow cooker, always try to err on the side of “less is more”, aiming to fill the ceramic container around two-thirds full. Instead of simmering, filling the slow cooker to the top allows the food to steam, resulting in a longer cooking time and food that isn’t quite as tasty.

5. Keep the Lid Closed!

Resist the urge to take off the lid and peek at your meal. Opening the slow cooker lets the heat escape and slows the cooking process. Only open it 30 to 45 minutes before the low end of the cooking range to check for doneness.

6. Add Herbs at the End

Add your fresh herbs to your slow cooker during the last 30 minutes otherwise they’ll wilt.  Herbs and even dairy can’t handle the temperature and long cooking times of a slow cooker.

7. Let Liquid Boil Off

Some vegetables like onions release too much liquid in slow cooker recipes, making the cooking sauce too thin. If the meat is cooked and you were aiming for more of a gravy-consistency from the dish’s sauce, place the slow cooker on a high setting and remove the lid for 30 to 45 minutes. This will allow the extra moisture in the sauce to boil off.

Put your Slow Cooker to work with these tasty recipes!

Slow Cooker Roast Vegetables

Servings:
3 Vegetables
1 Starch

Ingredients:
1 Bell Pepper, sliced
½ medium Sweet Potato, peeled and cut into cubes
1 cup Zucchini, cut into thick slices
½ Tbsp Extra Light Olive Oil
Freshly Ground Black Pepper, to taste
1 Tbsp finely chopped Herbs of choice
¼ Garlic Clove, peeled

Preparation:
Spray the inside of crock pot with unflavored nonstick spray. Add your vegetables, seasonings, herbs, oil and mix together until vegetables are well coated. Cook 3 hours on low, stirring once every hour.

Slow Cooker Venison Roast

Servings:
1 Protein
2 Vegetables
1 Starch

Ingredients:
1 serving pre-soaked Venison Roast
½ cup sliced Carrots
½ medium Sweet Potato, cut into cubes
½ cup Celery, chopped
¼ medium Onion, sliced
½ tsp. Salt Free Creole Seasoning
1 Bay Leaf
Freshly ground black pepper

Preparation:
Soak venison roast the day before in water with 2 tsp. of vinegar and then regular water the night before. Place vegetables in the bottom of crock pot. Place soaked venison on top of vegetables. Add water to crock pot. Add seasonings and bay leaf. Cook on low setting 7-9 hours. Remove bay leaf and serve.

Turkey Apple Meatloaf

Sweet, savory and filling Turkey Apple Meatloaf - great to prep ahead and pack for an easy lunch too. :)

Turkey Apple Meatloaf

Servings:
1 Protein
1 Vegetable
1 Fruit
1 Starch
2 Condiments

Suitable for all Freedom meal plans only

Ingredients:
1/4 medium Onion, diced
1/2 cup Celery, diced
1 Apple, peeled, cored, shredded
1 clove Garlic, minced
1 piece Melba Toast, crumbled
2 Tbsp Sage, chopped
1/8 tsp. Pumpkin Pie Spice
1 portion Lean Ground Turkey
Fresh ground Black Pepper, to taste
2 tsp. Ketchup
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat oven to 350.

Dice onion, celery, and garlic and peel, then grate apple. Saute all together with unflavored non-stick cooking spray over medium heat for about 10 minutes.

While the veggies cook, mix crumbled melba toast, sage, pumpkin spice, ketchup, pepper, and turkey together in a large bowl.

Add apple/veggie mix to the turkey mixture and combine thoroughly, using your hands if necessary.

Line a baking sheet with parchment paper and form mixture into a loaf.

Bake for about 50 minutes.

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!

Egg White and Vegetable Frittata

Updated: 6/19/18

National Egg Day is here!

Egg White and Vegetable Frittata

Recipes makes one serving.

One serving counts as:
1 Protein (Adjust based on egg white serving indicated in meal plan.)
3 Vegetables

Ingredients:
12 Egg Whites
1/4 cup Mushrooms, sliced
1/4 medium Red Onion, sliced
1/4 medium Bell Pepper, sliced
1 cup packed Spinach
1 small Green Onion, sliced
1/2 Campari Tomato, diced
Black Pepper and desired seasonings/spices, to taste

Preparation:
Preheat oven to 400 degrees. In a non-stick skillet, sauté mushrooms, peppers and onions over medium-high heat with a teaspoon of water. Season with pepper and desired spices. Once veggies are tender, add spinach and cook until wilted.

Beat egg whites in a bowl with a fork and pour egg whites into pan. Do not stir, just let the mixture cook until edges begin to brown.

Finish cooking in oven for about 10 mins until egg whites are set. Top with green onions and tomatoes. Slice and serve!

Recipe and Photo by Sarah in Canton.