Mediterranean Zoodles


Mediterranean Zoodles


Yields: 4 servings

Per serving: ½ Leaner, 2 Green, 1 Healthy Fat, 2 Condiments


  • 4 medium zucchini
  • 4 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 tsp crushed red pepper (optional)
  • 2, 3-oz chunk light tuna cans (canned in water)
  • 2 tablespoons lemon juice
  • ¼ tsp salt
  • 4 oz reduced- fat feta cheese crumbles


  1. Prepare zucchini noodles using a mandoline, julienne peeler, or spiralizer.
  2. Heat olive oil in large-saute pan over medium-low heat. Add garlic and crushed red pepper and cook for 1 minute, until fragrant.
  3. Add zucchini noodles and cook, stirring occasionally, for 2 – 3 minutes.
  4. Add tuna, lemon juice, and salt and cook for an additional minute.
  5. Remove from heat and top with feta. Serve immediately.

Shrimp Parmesan & Zucchini Noodles

Shrimp Parm Zoodles For Two

Shrimp Parmesan & Zucchini Noodles

Slightly adapted from

Makes 3 servings
Per serving
1/3 Leanest protein
2 condiments
3 vegetables
1/3 optional snack
1/3 fat serving

•8 oz peeled and deveined jumbo shrimp
•1/2 teaspoon fresh black pepper
•1 large egg, beaten*
•1 packet Medifast Veggie Chips, crushed
•1 tbsp grated parmesan cheese
•olive oil cooking spray

For the Zoodles:

•1 tsp olive oil

•2 cloves garlic, crushed with the side of a knife

•1 1/4 cups crushed tomatoes

•kosher salt and pepper, to taste

•2 medium zucchini (14 oz total), spiralized with the thicker blade, and cut into 6-inch lengths

•1 oz shredded part-skim mozzarella cheese


Preheat oven to 450°F. Spray a baking sheet with cooking spray.

Put the beaten egg in one bowl, the crushed chips and parmesan cheese a second bowl. Wash and dry the shrimp. Season lightly black pepper, then put a few at a time in the bowl with the egg to coat. Then into the cheese/chip mixture to coat, then on a baking sheet.

Spray the top of the shrimp generously with oil spray then bake in the middle rack for about 6-7 minutes. Turn shrimp over then cook another 3 minutes or until cooked though.

In a large oven safe skillet heat the oil over medium heat. Add the garlic and cook until browned, about 2 minutes. Add the crushed tomatoes, salt and pepper and simmer on low 5 to 6 minutes. When the shrimp is done, add the zucchini noodles and cook 1 1/2 to 2 minutes tops, stirring to combine with sauce. Place the cooked shrimp over the zoodles, top with cheese and place under the broiler 1 minute until the cheese melts.*You’ll only use half the egg so the nutritional info reflects 1/2 large egg.



Shrimp and Spaghetti Squash


Shrimp and Spaghetti Squash

Slightly adapted from


Makes 3 servings

Per serving

1 Leanest protein

2 fats

3 condiments

3 vegetables



  • 1 Spaghetti Squash – use 3 cup cooked
  • 2 tbsp extra-virgin olive oil
  • 2 garlic cloves, crushed
  • 1/2 tsp red pepper flakes
  • 1/4 tsp ground garlic
  • 1/2 teaspoon Freshly ground pepper
  • 1/4 teaspoon Himalayan sea salt
  • 2 cups fresh organic spinach
  • 3 slices sun-dried tomatoes
  • 1/2 onion, chopped
  • 3 pounds raw shrimp
  • 1 cup of one other vegetable (zucchini, broccoli, grape tomatoes, or asparagus)
  • 2 tablespoons grated parmesan



  1. Preheat oven to 375
  2. Roast spaghetti squash
  3. Grill the shrimp
  4. In a medium-size pot add oil, garlic, and onion and sauté for for 3-5 minutes
  5. Add in spaghetti squash and mix well
  6. Add in sun-dried tomatoes, spinach, and any other vegetables of choice
  7. Add in protein and mix well to combine
  8. Top with fresh parmesan (optional) and serve hot.



Garlic Shrimp with Roasted Italian Veggies


Garlic Shrimp with Roasted Italian Veggies

Slightly adapted from

Makes 6 servings

Per serving

1 Leanest protein

2 fats

3 vegetables

3 condiments



  • 1 – 8 ounce eggplant
  • 1 -10 ounce zucchini
  • 1 large onion
  • 1 pint grape tomatoes – total weight ¾ pound
  • 3 – 4 mini sweet peppers – 6 ounces
  • 4 garlic cloves
  • 2 tablespoons oil
  • ½ teaspoon salt
  • ½ teaspoon pepper



  • 4 tomatoes – skins removed and deseeded – total weight 1 pound
  • 1 tablespoon oil
  • 3 tablespoons shallot – minced
  • 1 cup of fresh basil
  • 4 tablespoons flat leaf parsley
  • 2 tablespoons red wine vinegar
  • 1 packet Splenda or Stevia



  • 75 pounds raw peeled shrimp
  • 1 ½ tablespoons butter
  • 3 garlic cloves



  1. Cut the eggplant into bite size pieces. Add a little salt to it and place it in a colander to drain for 20 minutes. Blot with a paper towel.
  2. Cut up zucchini into bite size pieces. Place on a sprayed large cookie sheet. Add the eggplant.
  3. Cut the onion into bite size pieces. Add to cookie sheet.
  4. Cut the grape tomatoes in half, add to the vegetables.
  5. Cut the sweet peppers into bite size pieces, add to the vegetables.
  6. Sprinkle the oil and garlic over all of the vegetables. Add salt and pepper.
  7. Roast vegetables in a 400 degree oven until they are tender and just getting a little color, about 20 minutes. While the vegetables are roasting prepare the sauce. Remove and add to tomato sauce.
  8. Bring a pan of water to a boil. Add the tomatoes. When the water comes back to a boil remove the tomatoes and run cold water over them. Core the tomatoes and remove the skin. Cut the tomatoes in half and squeeze to remove the seeds. Cut into bite size pieces.
  9. Add the oil to a sauté pan. Add the tomatoes and shallots. Saute quickly over medium heat. When most of the juices have evaporated add the roasted vegetables. Add the red wine vinegar, sugar substitute, basil and parsley. Cook together for 15 minutes.
  10. To cook the shrimp, clean and devein them. Add the butter to a sauté pan. Stir in the garlic and cook for a minute. Season the shrimp well with salt and pepper. Place the shrimp in the pan. Let cook until the shrimp starts to get browned. Turn over quickly and cook about a minute more. Place the shrimp on the roasted vegetables and serve


Creamy Scallops and Bacon

 scallops with bacon_2772-Edit.jpg

Creamy Scallops

Serves 2

Per serving

½ Leanest Protein

3 vegetables

3 condiments


  • 1 liter water
  • ½ chicken stock cube
  • 13 ounces cauliflower, cut into small florets
  • 4 slices Jenny-O Extra Lean Turkey Bacon
  • 8 oz large roeless scallops, thawed if frozen
  • 10 sprays Olive Oil Pan Spray
  • 2 tbsp double cream
  • ¼ teaspoon Flaked sea salt
  • ¼ teaspoon Ground black pepper
  • ¼ cup Fresh, finely chopped parsley, to garnish


Pour the water into a medium saucepan, add the stock cube and cauliflower florets and bring to the boil.

Cook for about 10 minutes, stirring occasionally until the cauliflower is tender. Drain in a colander, reserving the liquid, then tip the cauliflower back into the pan.

Use a stick blender to blitz the cauliflower into a purée, adding a little of the reserved stock to help blend it.

Alternatively, place the cauliflower in a food processor and leave to cool for 5 minutes before blending. 5-7 fl oz of the stock and blend again until the consistency of double cream. Set aside.

Pat the scallops dry on paper towel. Cut the bacon into ½in strips. Spray a non-stick frying pan with oil and place over a medium-high heat. Fry the bacon until browned; transfer to a plate. Season scallops. Place in the hot pan and cook for 1-1½ minutes on each side or until cooked through.

Put the scallops on the same plate as the bacon. Return pan to the heat, add the cauliflower sauce and double cream. Bring to a simmer, stirring well. Season and return the bacon and scallops to the pan. Warm through then sprinkle with parsley, if using, and serve.


Shrimp Egg Fu Yung

egg fu

Shrimp Egg Fu Yung

Slightly adapted from


Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour


Makes 4 servings

Per serving

¾  Lean protein serving

3 vegetables

1 ¼ condiments


  • 2 cups celery
  • 1/2 cup green onions – sliced thinly
  • ½ cup mini green peppers – sliced thinly
  • 1-1/2 cups mushrooms- sliced thinly
  • 8 oz. bean sprouts
  • ½ cup bamboo shoots
  • 3 oz. (about 4-5) shrimp
  • 6 eggs
  • 2 tablespoons low sodium soy sauce
  • ½ teaspoon pepper
  • 10 sprays non-stick pan spray



Fresh bite size pieces of shrimp, bean sprouts, celery, sweet peppers, green onions, bamboo shoots in an egg omelet.


Thinly slice the celery, mini sweet peppers.

Coarsely chop the mushrooms and bamboo shoots.

Drain and rinse bean sprouts.

Quickly sauté the celery in non-stick pan spray. Place in a bowl to cool. Repeat with the mushrooms.

Quickly sauté the peppers and green onions. Add to other vegetables.

Cut shrimp into bite size pieces, quickly sauté. Add to vegetables.

Add bamboo shoots and bean sprouts to the vegetable bowl.

Beat the eggs with the soy sauce and pepper. Pour over vegetables. Stir until combined.

Heat non-stick spray in a frying pan. Place about 1/2 cup of the vegetable-egg mixture in the center of the pan. The eggs will run out of the sides. Use a spatula and fold the eggs in towards the vegetables, forming a circle type shape. (Have heat at medium-low while cooking) Flip over the egg fu yung. Cook about 2 more minutes. Drain on a piece of paper towel before serving.

Serve with a dipping sauce of soy sauce, minced garlic and green onions. Mix this up before you start to cook the egg fu yung.


Happy CookingJ

Pan Seared Cajun Trout


Pan Seared Cajun Trout  (or your fish of choice)

Slightly adapted from

20 oz raw trout – should yield 2 portions of 7 oz cooked (2 Leans)
2 tbsp light butter (2 Healthy Fats)
2 tsp olive oil (2 Healthy Fats)
1/2 tsp dried basil (1/2 Condiment)
1 1/2 tsp Cajun seasoning (3 condiments)
1/2 tsp garlic powder (1 Condiment)
1/2 tsp parsley flakes (1/6 Condiment)
Lemon pepper to taste – I used about 1/8 tsp (1/4 Condiment)

In a large frying pan, saute all the ingredients except the fish over medium heat. Add the fish and adjust the heat to medium high. The fish will cook quickly. Brown each side, cooking approximately 3 to 4 minutes on each side. Be careful not to over cook the fish.

2 Servings with 1 Lean, 2.5 Condiments, and 2 Healthy Fats per serving

Spicy Cod Soup

 spicy fish soup

Spicy Cod Soup

Makes 3 servings

Per serving

1/3 of a Leanest protein serving

1 fat

2 1/3 condiments

1 1/3 vegetables


1 tablespoon olive oil

3 cloves garlic, minced

½ cup jalapenos, sliced (seeds removed for a less spicy soup)

¼ teaspoon cumin

1 (15.5-ounce) can low-sodium diced tomatoes in their juices

1 ½ cups low-sodium fat free chicken broth

10 ounces cod fillets

¼ teaspoon Sea salt

½ teaspoon freshly ground pepper





Place a large saucepan over medium heat. Add the oil followed by the garlic, jalapenos, and cumin then cook just until the garlic browns slightly. Increase the heat to high, add the tomatoes, broth, salt, and pepper then bring to a boil. Reduce the heat to low and simmer for 20 minutes to allow the flavors to marry.


Add the cod and cook just until the fish begins to flake, about 5 minutes. Gently stir to break the cod into large chunks then serve.


Crawfish Etouffee’


Crawfish Etouffee
Makes 2 servings
Per serving
1 Leanest protein
1 healthy fat – you will need to add one more fat serving
2.75 condiments
2.5 vegetables

14 oz cooked crawfish tails (2 leanest)
2 wedges garlic and herb Laughing Cow cheese (1 HF)
1 tbsp light margarine (1 HF)
2 tbsp chopped onion (2 cond.)
1 clove garlic, minced (1 cond.)
½ cup celery (1 green)
1 cup green bell pepper (2 green servings)
2 tsp tomato paste (2 cond.)
1/2 cup chicken broth (1/2 cond.)
3 cups Cauliflower rice (2 green)

Sautee garlic, onion and celery in margarine.  Add crawfish and remaining ingredients to pot and simmer until done.  Serve on Cauli-rice.

Crawfish Deviled Eggs


Crawfish Deviled Eggs 
Makes 6 servings
Per serving
1/2 Lean protein
3 condiments

9 large eggs
1 tblsp grapeseed oil
¼ cup onion, finely diced
1/2 stalk celery, finely diced
1 small jalapeno, finely diced
1/2 small poblano, seeded and finely diced
1/4 teaspoon cayenne pepper
1 teaspoon paprika
¼ teaspoon salt
¼ teaspoon pepper
10 ounces crawfish tails (16 whole pieces reserved, the remainder roughly chopped)
2 teaspoons fresh chives, minced
1 tablespoon fresh lemon juice (1/2 lemon)
2 tablespoons plain low fat greek yogurt
1 tablespoon Creole mustard


Place eggs in a saucepan and cover them with cold water, not too deep. Place on burner on HIGH heat. Once they start to boil turn on the timer to 3 minutes.
When the timer goes off, quickly take off the heat, put on the lid and reset the timer to 8 minutes. When 8 minutes are up, take to sink and run cold water over them for about a minute, let them soak a bit to cool off. Once the eggs are cool, peel and cut them in half lengthwise, separating the yolks from the whites. Set both aside.

In a large skillet, sautee oil with the onions, celery, jalapenos, poblanos, and spices. Season with salt & pepper. Cook for 4 minutes to sweat the vegetables. Add the crawfish and cook for another 5 minutes. Let the mixture cool.

Put the cooked egg yolks in a mixing bowl and mash them with a fork or potato masher. Add the lemon juice, yogurt and mustard and mix to combine. Fold in the cooled crawfish mixture.

Spoon the crawfish mixture into the cooked whites. Transfer to a serving platter and sprinkle with chives and top each with a crawfish tail.