Mediterranean Zoodles

From: Medifastblog.com

Yields: 4 servings

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

Ingredients

• 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

Directions

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

Slightly adapted from skinnytaste.com

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

Shrimp and Spaghetti Squash

Slightly adapted from lexiscleankitchen.com

 

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

 

Instructions

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

Slightly adapted from thatsmyhome.com

Makes 6 servings

Per serving

1 Leanest protein

2 fats

3 vegetables

3 condiments

 

Veggies

• 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

 

Sauce

• 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

 

Shrimp

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

 

Instructions

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

 

Shrimp Egg Fu Yung

Slightly adapted from http://www.thatsmyhome.com

 

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.

Instructions

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  (or your fish of choice)

Slightly adapted from www.food.com

Ingredients:
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)

 

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

 

 

Preparation:

 

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