Category: Uncategorized

Spicy Low-Carb Slaw

by My Team My Health, posted in Uncategorized

crack-slaw-0072

Slightly modified from lowcarbzen

Makes 6 servings

Per serving

1/2 Lean protein

1 vegetable

3 condiments

•             1 ¼ pound ground beef

•             1 teaspoons minced garlic

•             ½ cup green spring onion (chopped)

•             1 teaspoon liquid Barbecue Smoke®

•             4 teaspoons Worcestershire sauce

•             2 tablespoons low sodium soy sauce

•             ¾ teaspoon ginger

•             ¾ teaspoon curry powder

•             ½ teaspoon crushed red pepper

•             2 1/2 cups shredded cabbage

•             2 tablespoons crumbled bacon

  1. Put ground beef in a skillet to cook.
  2. Add minced garlic and sliced onion.
  3. Mix in liquid smoke and worcestershire sauce. Allow meat to brown.
  4. Add in soy sauce, ginger, curry powder and crushed red pepper. Mix well.
  5. Once meat is browned and onions are tender, mix in the bag of coleslaw (or your own shredded cabbage).
  6. Cook until cabbage is just starting to tender, then mix in bacon bits.
  7. Cook another 5 minutes or so after adding bacon bits. I like the cabbage to still have a little crunch in it.

Chicken Lettuce Wraps

by My Team My Health, posted in Uncategorized

lettuce wraps

6 oz cooked chicken breast, minced (1 leaner)
1/2 cup celery, diced (1 green)
1/2 cup shitake mushrooms, thinly sliced (1 green)
1 garlic clove, minced (1 condiment)
1 tsp soy sauce (1 condiment)
1/2 tsp oyster sauce (1/2 condiment)
1/2 cup fresh cilantro, chopped (1/2 condiment)
1 tsp olive oil (1 healthy fat)
2 drops sesame oil (drop into olive oil)
1 cup Iceberg lettuce leaves (1 green)

Soak the shitake mushrooms for around 30 minutes. Drain, but reserve the soaking liquid. Thinly slice the mushrooms.

In a large skillet, saute the celery, mushrooms and garlic in the olive and sesame oil until the celery is almost aldente. Add the chicken, soy sauce, oyster sauce and cilantro. saute for 2-3 minutes until everything is warmed through. Add 1/4 cup of the mushroom soaking liquid to thin the sauce.

Serve the chicken mixture in Iceberg lettuce “cups”.

Tip: The mushroom soaking liquid is essentially mushroom broth. You can use this to make soup, etc.

1 leaner serving, 3 green, 3 condiments, 1 healthy fat

Gazpacho

by My Team My Health, posted in Uncategorized

gazpachio

Taken from medifastblog.com

Yield: 4 servings. Per serving: 3 Green | 1 Healthy Fat | 2 Condiments

Prep time: 15 minutes

 

Ingredients

1 cup chopped cucumber

1 medium yellow bell pepper, chopped

1 cup diced plum tomatoes

20 oz low-sodium tomato juice

½ cup chopped celery

¼ cup finely diced red onion

2 cloves garlic, minced

4 tsp olive oil

¼ cup white wine vinegar

2 Tbsp chopped fresh parsley

 

Directions

  1. Combine all ingredients in large bowl and mix well.
  2. Cover and refrigerate for at least two hours to allow

flavors to develop. Serve chilled or at room temperature.

 

Nutrition

100 calories | 4.5g fat | 14g carbohydrates | 3g protein

Pepperoni Chicken Rolls

by My Team My Health, posted in Uncategorized

pepperoni

Makes 4 servings

Per serving

1 Leaner protein

1 fat

¼ Medifast meal

1 vegetable

2 ½ condiments

2 cups fresh spinach leaves

1 ounce low sodium turkey pepperoni sausage

3/4 cup shredded mozzarella cheese

4 -8 ounce-skinless, boneless chicken breast halves – pounded to 1/4 in thickness

1 teaspoon Garlic powder

1 teaspoon Italian seasoning

1/4 teaspoon Salt

½ teaspoon pepper

1 ½ cups petite diced low sodium canned tomatoes

1 package Medifast Parmesan Cheese Puffs, Crushed

4 teaspoons Olive oil (for cooking)

4 tablespoons parmesan cheese

1.            Preheat the oven to 350 degrees F (190 degrees C).

2.            Mix crushed Parmesan Cheese Puffs, garlic powder and Italian seasoning in a bowl and set aside

3.            Pound chicken breasts flat with a meat mallet. Season with salt, and pepper

4.            Place 4 to 5 slices pepperoni, a layer of spinach, 1/4 cheese, and a tablespoon of tomatoes on each breast. Roll up breasts and fasten with toothpicks.

5.            “Roll” each chicken roll in the crumb mixture to light coat.

6.            Brown chicken rolls in olive oil (5 to 10 min on each side)

7.            Place chicken in a baking dish. Stir together some spinach (break with hand), tomatoes, Parm and a little more mozzarella cheese if desired and pour over the top of the chicken

8.            Bake uncovered for 30-35 minutes in the preheated oven

Pesto Grilled Shrimp

by My Team My Health, posted in Uncategorized

Pesto Grilled Shrimp 500 4169

Slightly Modified  from closetcooking.com

Per serving

1 Leanest protein

2 fats

3 condiments

Pesto Grilled Shrimp

Prep Time: 10 minutes 

Marinate Time: 20 minutes 

Cook Time: 10 minutes

Total Time: 40 minutes 

Servings: 5

Ingredients

·     1/2 cup basil, packed

·     1 small clove garlic

·     1 tablespoon pine nuts, toasted

·     2 tablespoons parmigiano reggiano (parmesan), grated

·     2 tablespoons olive oil

·     1 tablespoon lemon juice (~1/4 lemon)

·     salt and pepper to taste

·     2 pounds shrimp, peeled and deviened

Directions
  1. Pulse the basil, garlic, pine nuts, parmesan, oil, lemon juice, salt and pepper in a food processor or blender until smooth.
  2. Marinate the shrimp in the pesto for at least 20 minutes, up to overnight, in the fridge.
  3. Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.

Lemon Garlic Lamb

by My Team My Health, posted in Uncategorized

 

lemon garlic lamb

1 Lean | 3 Green | 2 Condiments

Prep time: 5 minutes Yield: 4 servings
Ingredients:
2 cloves garlic, minced
1 tsp rosemary
4 tsp lemon or lime juice
½ tsp pepper
1½ lb lamb loin
10 sprays non-stick cooking spray
2 cups white mushrooms, sliced thin
6 cups raw spinach
1 cup cherry tomatoes, halved
¼ tsp salt
Directions:
1.      Preheat broiler, and spray rack in broiler pan with non-stick cooking spray for about three seconds.
2.      In a small bowl, combine garlic, lemon juice, rosemary, and pepper.
3.      Trim all visible fat from lamb.
4.      Place lamb on prepared rack and cover with half of the garlic mixture. Broil four minutes, four inches from the heat. Turn lamb over, cover with remaining garlic mixture, and broil an additional two to four minutes, or until cooked through.
5.      Spray medium skillet with non-stick cooking spray for two seconds, and heat over medium heat. Add mushrooms and sauté an additional two to three minutes.
6.      Serve lamb on a bed of raw spinach and tomatoes; add salt and pepper to taste.
Per serving: 410 calories | 22g fat | 7g carbohydrates | 45g protein

Shimp and Avocado Salad

by My Team My Health, posted in Uncategorized

shrimp-avocado-salad-DSC_3837

Slightly modifyed recipe from addapinch.com

This recipe makes 5 servings, each serving provides:

1 Leanest

1 Green

2 Healthy Fat servings

1.6 condiments

 Ingredients

·         35 oz cooked boiled or steamed shrimp, peeled and deveined 

·        1/2 avocado cut into large pieces

·         2 tablespoons diced red onion

·         1 large cucumber sliced or diced

·         For the Dressing

·        2 tablespoons extra virgin olive oil

·         ¼ cup red wine vinegar

·         ½ teaspoon garlic powder

·         1 teaspoon parsley, chopped

·         1 teaspoon Dijon mustard

·         salt and pepper, to taste

Instructions

1.   Add shrimp, avocado, and onion to a large bowl.

2.   In a 2-cup measuring cup, mix together ingredients for the dressing. Whisk until well-combined.

3.   Add dressing to shrimp avocado salad until it has the amount you desire. Serve additional dressing on the side.

Cauliflower in Puttanesca Sauce

by My Team My Health, posted in Uncategorized

Cauliflower-Puttanesca

Recipe from: http://www.cookincanuck.com/2014/10/cauliflower-in-puttanesca-sauce-recipe/

Makes 5 servings

Per serving

3 vegetables

3 condiments

1  fat serving

·         2 tsp olive oil

·         3 garlic cloves, minced

·         ½ tsp dried oregano

·         ½ tsp crushed red pepper flakes

·         1 (28 oz.) can petite diced tomatoes

·         ¼ cup pitted & quartered kalamata olives

·         2 tbsp capers

·         1 ¾ lb. cauliflower, cut into florets (about 4 cups)

·         ¼ cup minced flat-leaf parsley

·         Salt and pepper, to taste

Instructions

1.       Heat the olive oil in a large nonstick skillet set over medium heat. Add the garlic, oregano and red pepper flakes, and cook for 30 seconds to 1 minute. Avoid burning the garlic.

2.       Stir in the diced tomatoes, kalamata olives and capers. Bring to a boil, then simmer for about 5 minutes.

3.       Add the cauliflower, stirring to coat and cover. Cook until the cauliflower is tender, stirring occasionally, about 15 minutes.

4.       Stir in the parsley, season with salt and pepper if necessary and serve.