Chili-Garlic Grilled Chicken with Cherry Salsa

Tart, sweet and spicy - what’s not to like?

Chili-Garlic Grilled Chicken with Cherry Salsa

Servings:
1 Vegetable
1 Protein
1 Fruit

Suitable for all Freedom and FastTrack meal plans

Ingredients: 
1 clove Garlic, chopped
1 tsp Chili Powder
1 Tbsp Lime Zest
¼ cup fresh Lime Juice divided, plus wedges for serving
Freshly ground Black Pepper
1 serving Chicken Breast, Boneless and Skinless
9 medium Cherries, pitted and chopped
1 small Shallot, chopped
½ Jalapeno, seeded and chopped
¼ cup fresh Cilantro, chopped

Preparation:
Combine garlic, chili powder, 3 tablespoons oil, lime zest and 2 tablespoons juice, and ½ teaspoon pepper in a large zip-top bag. Add chicken, seal, and turn to coat. Marinate, in the refrigerator, 30 minutes and up to 2 hours.

Meanwhile, combine cherries, shallot, jalapeño, cilantro, and remaining 2 tablespoons lime juice in a bowl. Season with pepper. Let stand 15 minutes.

Heat grill to medium-high. Remove chicken from marinade and pat dry with paper towels. Season with salt and pepper. Grill over direct heat, covered, until internal temperature reaches 165 degrees F, 6 to 8 minutes per side.

Let stand 5 minutes. Serve with salsa and lime wedges.

Beef Broccoli

Updated: 12/9/24

Beef Broccoli

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for Freedom and FastTrack meal plans

Ingredients:
1 serving lean Beef, thin sliced
¼ medium Green Pepper sliced
¼ medium Onion sliced
1 cup Broccoli
1 serving Kraft Fat Free French Dressing
1 pinch fresh grated Ginger
Unflavored non-stick cooking spray
¼ cooked brown rice OR ½ cup cooked Soba Noodles

Preparation:
Spray bottom of large skillet with unflavored cooking spray on medium heat brown the beef on all sides. Add the onion, green pepper, broccoli and ¼ cup of water simmer until beef is down and vegetables are tender.

Add the fresh grated ginger and the French dressing cook on low for 10 minutes stirring all of the ingredients together.

Cook brown rice or soba noodles per package. Serve the Beef Broccoli mixture over the brown rice or soba noodles

Sweet & Sour Shrimp

Updated: 12/9/24

Sweet & Sour Shrimp

Servings:
1 Protein
1 Fruit
1 Vegetable
1 Starch

Suitable for all Freedom and FastTrack meal plans 

Ingredients:
1 serving Shrimp
2/3 cups cubed Pineapple
¼ medium Red Pepper
¼ medium Red Onion
1 serving of Kraft Fat Free French Dressing
¼ cup Brown Rice, cooked
½ tsp fresh Garlic, minced
Unflavored Non-Stick Cooking Spray

Preparation:
Prepare brown rice according to the direction on the box and set aside.  Spray a medium skillet with unflavored cooking spray. Add minced garlic, red pepper, onion and shrimp and cook on medium heat, cook shrimp on both sides for 6 minutes each.  Add the pineapple and Kraft Fat Free French Dressing cook on low for 5 minutes mixing all the ingredients together. Serve over the brown rice.

Chicken Fajita Rollups

Updated: 12/9/24

Equally colorful as it is tasty, Chicken Fajita Roll Ups are easy to make for a crowd.

Chicken Fajita Roll Ups

Servings:
2 Vegetables
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients: 

For the Marinade:
1 fresh Lime, juiced
1 clove Garlic, minced
1 tsp. Chili Powder
½ tsp. Cumin
½ tsp. Oregano
Pinch of Cayenne Pepper (optional)
2 Tbsp Cilantro, chopped

For the Chicken:
1 serving Chicken Breasts, sliced as cutlets or ¼ inch thick
¼ Red Bell Pepper, sliced
¼ Yellow Bell Pepper, sliced
¼ Green Bell Pepper, sliced
¼ medium Onion, sliced

Preparation:
In a small bowl, whisk together lime juice, garlic, chili powder, cumin, oregano, cayenne (if using) and cilantro.  Set aside.

For the chicken breasts, slice longways into even slices and firmly pound the chicken using the smooth side of a meat tenderizer to an even thickness of about ¼ inch.

Place chicken into a large re-sealable freezer bag and pour marinade over top, making sure they are completely coated.  Allow chicken to marinate for a minimum of one hour to overnight.

Once chicken has marinated, evenly place bell pepper slices in the middle of the chicken cutlet, roll up and secure with toothpick.  Repeat this step until all cutlets have been rolled up and place seam side down in a prepared baking dish. 

Brush tops of chicken with remaining marinade and bake, uncovered at 375 degrees for about 25 to 30 minutes or until the juices run clear.  Serve and enjoy!

Broiled White Sea Bass

Updated: 10/31/22

Searching for a quick and easy fish recipe? It doesn’t get much easier than this!

Broiled White Sea Bass

Servings:
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving White Sea Bass fillet
1 tsp Garlic, minced
¼ tsp Salt-Free Herb Seasoning Blend of choice
Lemon wedges
Ground Black Pepper, to taste

Preparation:
Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly spray a baking pan with cooking spray. Place the fillet in the pan.

Sprinkle the lemon juice, garlic, herbs and pepper over the fillet.  Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 8 to 10 minutes.  Serve immediately.

Quinoa Curry Bowl

Updated: 3/18/22

Need a Curry recipe idea for Vegan Month?  Try our Quinoa Curry Bowl!

Quinoa Curry Bowl

Servings:
2 Vegetables
1 Starch

Suitable for all Freedom meal plans only

Ingredients:
¼ cup cooked plain Quinoa, prepared with Curry Powder, to taste
½ cup Broccoli
¼ cup Carrots
¼ Red Pepper, sliced thin
¼ medium Onion, sliced thin
2 Garlic Cloves, minced
½ tsp. fresh Ginger, minced

Preparation:
Stir the quinoa, onion, and curry powder together with 1½ cups of water in a medium saucepan, bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.

While the quinoa is cooking, place the vegetables into a skillet on medium-low heat, add a little water, and cover until the vegetables soften. Stir occasionally. While the vegetables are warming, mince the garlic and ginger.

When the vegetables are tender (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and curry powder, cook 1 to 2 more minutes. Remove the pan from the heat. Stir the quinoa into the vegetables.

Air Fryer Chicken Fajitas: Lean, Flavorful & Plan-Friendly

Updated: 8/6/25

Lean chicken breast and bell peppers rubbed with fajita spices (lime juice, chili, garlic, cumin), air-fried to crisp perfection with minimal oil. Ready in ~15 minutes.

Air Fryer Chicken Fajitas

Air Fryer Chicken Fajitas

Servings:
1 Protein
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Chicken Breast, Boneless/Skinless (or Sirloin or Shrimp)
¼ medium Red Bell Pepper
¼ medium Green Bell Pepper
¼ medium Yellow or Orange Bell Pepper
¼ medium Onion
1-2 Tbsp Dash Fiesta Lime Blend
½ fresh Lime (optional)
1 Tortilla (Low Carb with Fiber)
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat the air fryer to 390 degrees for 3 minutes.

Cut the chicken into small strips.  Remove the seeds from peppers. Cut peppers and onions into strips and add these ingredients to a mixing bowl.   Spray bowl contents with unflavored non-stick cooking spray.

Add the fajita mixture in a single layer in the air fryer. Depending on the size of your air fryer, this may require more than 1 batch. Cook for 5 minutes and toss well.  Cook for an additional 4-5 minutes until the chicken is cooked through and the peppers are tender.

If desired, squeeze fresh lime over the fajita mixture and serve with a tortilla.

For more healthy recipe ideas, visit mwlc.com/recipes

Quinoa and Spiralized Vegetable Salad

Updated: 3/17/22

Try whipping up our Quinoa and Spiralized Vegetable Salad for lunch today! 

Quinoa and Spiralized Vegetable Salad

Servings:
1 Starch
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup Quinoa, cooked
2 Tbsp. juice from a fresh Lemon
2 tsp. Ground Black Pepper
¼ medium Red Onion, sliced
2 Tbsp. fresh Dill
¼ cup Parsley, chopped
¼ medium Red Bell Pepper, spiralized
½ medium Cucumber, spiralized

Preparation:
Prepare the quinoa according to the instructions. Next, slice the red onion, chop the parsley, then spiralize the cucumber and the red bell pepper. In a bowl, whisk together the fresh dill, ground black pepper, and the lemon juice. Place the cooked quinoa and the vegetables into the same bowl. Mix all of the ingredients together and serve.

Mushroom Pizza

Updated: 10/27/21

We're cooking up these scrumptious Mushroom Pizza Bites tonight from our MWLC recipe book. If you're a pizza lover and you're looking for a healthy alternative, you have to give these a try!  These make a great snack!

Mushroom Pizza

Servings:
1 Protein
3 Vegetables

Suitable for all Freedom meal plans and Fast Track 2 only

Mushroom Pizza

Ingredients:
1 Portabella Mushroom Cap (equivalent to 1 cup)
1 small Tomato, diced
½ medium Onion, diced
Garlic Powder to taste
Onion Powder to taste
Crushed Red Pepper
Truvia to taste
1 serving Cottage Cheese
Basil

Preparation:
Cook tomatoes and onions with water and seasonings until a sauce is made, add ½ pack of Truvia to add a little sweetness. Set aside sauce.

Remove gills from mushroom and pat dry. Bake the mushroom in the oven at 350 for a few minutes to cook water out. Put cottage cheese, the other ½ pack of Truvia and fresh or dry basil into food processor, blend until creamy. Spoon sauce onto mushroom and cottage cheese mixture on top. Bake for another 5 minutes and then turn oven to broil to get cottage cheese mixture to brown and melt. Serve and enjoy.

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.

Chicken and Wild Rice Bowl

Chicken and Wild Rice Bowl

Servings:
1 Protein
1.5 Vegetables
1 Starch 
1 Nutritional Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Chicken Breast, boneless/skinless
½ cup Wild Rice, cooked
1 cup Brussels Sprouts, sliced in half or thin disks
1 clove fresh Garlic, chopped
1 MWLC Chicken Bouillon Fiber Fulfill
Lemon wedges, and juice of a fresh Lemon
½ tsp. Thyme, dried
½ tsp. Sage, dried
2 medium Scallions, thinly sliced
Unflavored Non-Stick Cooking Spray

Preparation:
Use MWLC Chicken Bouillon prepared to cook the Wild Rice.

In a large skillet sprayed with non-stick cooking spray, spread the brussels sprouts and cook over medium to medium high heat. Set cooked brussels sprouts aside.

Coat the raw chicken with the garlic, thyme, and sage. Brown in the same skillet used for the brussels sprouts until cooked through. Prior to serving, squeeze fresh lemon juice over the brussels sprouts and follow with layer of rice, and then chicken. Serve with fresh lemon wedges and scallion garnish.

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.

Brown Rice Salad

Updated: 3/18/22

Brown Rice Salad

Servings:
2 Vegetables
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup prepared Long Grain Brown Rice
½ cup Zucchini, finely chopped
¼ medium Cucumber, finely chopped
½ small Tomato, finely chopped
3 Green Onions (white and light green parts), finely chopped
¼ cup fresh Cilantro leaves
1 Tbsp juice from a fresh Lemon
Ground Black Pepper, to taste

Preparation:
Transfer the cooked rice to a large bowl, and let it cool for a few minutes until it is no longer steaming. Add the zucchini, cucumber, tomato, green onion, cilantro, lemon juice, pepper. Mix well. Cover and chill, or let stand at room temperature for 30 minutes, to allow the flavors to meld.

Grilled Tuna and Pico de Gallo

Grilled Tuna and Pico de Gallo

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
Tuna:
1 serving fresh Tuna Steak
1 tsp. Lemon Zest
¼ tsp. Dried Oregano
¼ tsp. Paprika
¼ tsp. Lemon Pepper
Unflavored Non-Stick Cooking Spray

Salsa:
1 small Tomato, chopped
1 tsp coarsely chopped fresh Cilantro or Italian Parsley
2 medium Green Onions, chopped
½ small fresh Jalapeno, seeded and chopped
1 Tbsp juice of a fresh Lime
1 fresh clove Garlic, minced

Preparation:
Lightly spray the grill rack with cooking spray. Preheat the grill on medium to medium high.

In a small bowl stir together the salsa ingredients. Set aside in the refrigerator to allow the flavors to blend.

In another small bowl, stir together the zest, oregano, paprika, and lemon pepper. Spray both sides of the fish steak with unflavored non-stick cooking spray.

Sprinkle the seasoning all over the fish and grill for 4-6 minutes or until cooked to the desired doneness, turning once halfway through cooking. Transfer fish to a plate and spoon fresh pico over the fish.

Grilled Flank Steak

Update: 3/18/22

July is National Grilling Month!  Try our Grilled Flank Steak packed with natural flavors from fresh herbs!

Grilled Flank Steak

Servings:
1 Protein

Suitable for Freedom and FastTrack meal plans

Ingredients:
1 serving Flank Steak
Unflavored Non-Stick Cooking Spray
1 tsp. Ground Black Pepper
1 tsp. finely chopped fresh Parsley
1 tsp. finely chopped fresh Sage
1 tsp. finely chopped fresh Chives
1 tsp. finely chopped fresh Rosemary
1 Tbsp Garlic, minced
1 tsp. Crushed Red Pepper

Preparation:
Let steak stand at room temperature for 30 minutes. Prepare grill for direct medium heat. Coat grate with cooking spray. Season steak with pepper.

Grill, covered, to desired doneness, turning once. On a cutting board, sprinkle surface evenly with fresh herbs, garlic, crushed red pepper, and black pepper.

Remove steak and place on herb/seasoning mixture, turning several times to coat thoroughly. Serve immediately.

Salmon Kabobs with Yogurt Dill Sauce

Salmon Kabobs with Yogurt Dill Sauce

Servings:
1 Protein
1.5 Vegetables


Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Salmon, cut into 1-inch cubes
1 fresh Lemon, zest and juice
1 clove Garlic, minced
½ Tbsp dried Oregano and Basil
Dash of Crushed Red Pepper Flakes
½ cup Zucchini, 1 inch slices
¼ medium Red Bell Pepper, 1 inch slices
¼ medium Red Onion, 1 inch slices
Unflavored Non-Stick Cooking Spray
Ground Pepper
Wood (soaked in water) or Metal Skewers
1 serving Plain Greek Yogurt
1 clove Garlic, minced
1 ½ Tbsp juice from a fresh Lemon
1 tsp. Dijon Mustard
1 packet Stevia
Fresh Dill

Preparation:
In a small bowl, mix lemon juice, herbs, red pepper flakes and ground black pepper.  Set aside.

Alternate salmon and vegetable cubes on the skewers.  If using bamboo skewers, soak them overnight to prevent burning on the grill. 

Lay the skewers on a baking sheet and brush the kabobs with the marinade.  Refrigerate for at least 30 minutes.  Combine the yogurt, garlic, lemon juice, mustard, stevia and dill in a bowl to create the sauce. Refrigerate until ready to serve. Spray the kabobs with unflavored non-stick cooking spray and pre-heat your grill to medium and grill for 6 to 8 minutes or until opaque, gently turning the kabob on the grill.

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.

Chicken Kabobs

Updated: 11/7/23

Cook up these healthy, delicious Chicken Kabobs this afternoon. Real foods lead to real results!

Chicken Kabobs

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless, skinless Chicken Breast, cut into 1 inch cubes
2 Tbsp juice from a fresh Lemon
2 Tbsp Water
½ tsp. dried Tarragon, crushed
1 clove Garlic, minced
½ cup Zucchini, cut into 1 inch squares
½ medium Green (Red, Orange, or Yellow) Pepper, cut into squares
¼ medium Onion, cut into squares

Preparation:
Combine lemon juice, water, tarragon, and garlic in non-metal bowl. Add chicken cubes; toss and cover. Marinate 20 minutes in the refrigerator.

Alternate chicken and vegetables on skewer. Broil 8-10 minutes until chicken is done.

Baked Shrimp Fajitas: Quick, Healthy & Sheet Pan Simplicity

Updated: 8/6/25

Shrimp, bell peppers and onions tossed in fajita seasoning and baked together for a high-protein, low-carb dish with minimal cleanup. Great for meal prep or pairing with tortillas or lettuce wraps.

Baked Shrimp Fajitas

Servings:
1 Protein
3 Vegetables
1 Starch 

Suitable for all Freedom and FastTrack 2.0 meal plans

Ingredients:
1 portion Shrimp, peeled and deveined
1 tsp. Chili Powder
1 tsp. Garlic Powder
1 tsp. Smoked Paprika
½ tsp. Cumin
½ medium Red Onion
½ medium Red Bell Pepper, sliced
½ medium Green Bell Pepper, sliced
½ fresh Lime, juiced
Cilantro, fresh chopped
Unflavored Non-Stick Cooking Spray
Tortilla

Preparation:
Preheat oven to 500 degrees. 

In a small bowl, combine chili powder, garlic powder, paprika and cumin.

On a sheet pan, toss shrimp, red onion, peppers, (unflavored non-stick cooking spray) and seasoning mixture until combined.  Spread single layer on pan.  Bake 8 minutes, until shrimp are tender but firm and edges of vegetables are charred.

Drizzle lime juice over shrimp and vegetables, sprinkle with cilantro are serve immediately on top of tortilla. 

For more healthy recipe ideas, visit mwlc.com/recipes

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.