Mu shu Chicken

Please ignore the little orange flecks - I accidentally bought coleslaw mix instead of just shredded cabbage. I picked them out before consuming to stay on-plan 100%

Ingredients:
8 oz raw chicken tenders, cut into thin strips (Should shrink to 6 oz cooked weight - 1 lean)
1 1/4 cups shredded cabbage (2 1/2 green)
1/4 cup chopped green scallions (1/2 green)
1/2 cup chopped cilantro (1/2 condiment)
1 tbsp Kikoman low-sodium soy sauce (1 condiment)
1 tsp oyster sauce (1 condiment)
1/2 tsp minced garlic (1/2 condiment)
1 tsp olive oil (1 healthy fat)
1-2 drops sesame oil

In a pre-heated sautee pan, sautee chicken in oil until cooked through. Add the cabbage, soy sauce, oyster sauce, minced garlic and sesame oil. Saute until cabbage softens a bit. Add in the scallions and cilantro and stir to combine. Serve immediately.

Medifast calcs: 1 lean, 3 green, 3 condiments, 1 healthy fat

Shrimp Lomein with Shritaki Noodles!

This is one of my all-time favorite recipes. Whenever I'm craving asian food, this is the dish I run to! 

Ingredients: 

1 package of Angel hair Shiritaki Noodles (2 green)

1/2 cup chopped celery (1 green)

1/2 Tbsp chopped green onions (1/2 condiment)

1/4 cup chopped ciilantro (1/4 condiment)

2 tsp olive oil (2 healthy fat)

1/4 tsp chopped garlic (1/4 condiment)

1 tsp oyster sauce (1 condiment)

1 tbsp low-sodium soy sauce (1 condiment) (I use Kikoman low-sodium soy sauce, which has 1 carb per tbsp!)

7 oz cooked shrimp (1 lean)

Drain the shiritaki noodles in a colander. Rinse thoroughly. Place noodles into a microwave safe bowl and microwave for 1 minute. Return noodles to colander and rinse again. Spread on a stack of paper towels and blot dry. Set aside.

Heat a skillet over medium-high heat. Add oil and garlic and saute until garlic softens slightly. Add celery. Stir-fry until celery softens a bit. Add the noodles, soy sauce, oyster sauce and shrimp. Stir fry until the shrimp is warmed. Add soy sauce and oyster sauce, and a splash or two of water or chicken broth if necessary. Stir fry until everything is heated through. Top with cilantro and green onions. Serve immediately.

Medifast Calcs: 1 leanest serving, 3 green servings, 3 condiments, 2 healthy fats

Note: If you have not used your optional snack, you can add more celery to the dish and count it towards your optional snack! Also, the shiritaki noodles I buy have 4 oz in a serving, 2 servings per bag.

Garlic Parmesan Mashed Cauliflower

Garlic Parmesan Mashed Cauliflower

Ingredients:
4 cups grated raw cauliflower (8 green)
1/2 tsp garlic powder (1 condiment)
1/2 tsp ground white pepper (1/2 condiment)
2.5 Tbsp grated Parmesan Cheese (2.5 condiments)
4 Tbsp regular-fat cream cheese (4 healthy fats)

Combine the grated cauliflower, garlic powder and pepper in a microwave safe bowl. Cover and microwave for six minutes. Remove from microwave, add cream cheese and parmesan, and mash until  desired consistency. Serve immediately.

Serves 4
Recipe: 8 green, 4 condiments, 4 healthy fats
Per Serving: 2 green, 1 condiment, 1 healthy fat

***Recipe approved by Nutrition Support 6/3/13***

Cheesy BBQ Turkey Meatloaf

***Recipe approved by Nutrition Support 6/3/13***

Today I was feeling a bit sorry for myself. I've been making the same recipes over and over (because I love them). I realized that after almost four months, I needed to change things up a bit! I had just bought a package of 99% lean ground turkey and wanted to make something I could heat up straight from the microwave, since summer is such a crazy time around my house. Meatloaf and mashed potatoes came to mind! Here's my take on my favorite bbq meatloaf recipe that my grandmother handed down to me! 

I decided to throw these into individual containers so I can just grab one and stick it in the microwave. My apologies for the non-artistic pictures :) 

Ingredients:

20 oz 99% Lean ground turkey (2.25 lean)

2 tbsp Walden Farms Original BBQ Sauce (1 condiment)

1/2 c Egg Beaters (.25 lean)

6 oz (1 1/2 cups) shredded moderate fat cheese (1.5 lean)

1 Tbsp chopped onion (1 condiment)

1 clove of garlic, minced (1 condiment)

1/2 tsp ground black pepper (1 condiment)

1 Tbsp fresh chopped parsley (1/4 condiment)

2 packages Medifast Garden Veggie Crackers, crushed (2 optional snacks)
1/4 cup Walden Farms Original BBQ Sauce (2 condiments)

Preheat the oven to 350 degrees.

Crush the crackers in the sealed packages, set aside. Combine the turkey, 2 tbsp bbq sauce, egg beaters, cheese, onion, garlic, pepper, parsley and crackers in a medium bowl until the mixture comes together. Press into a pan that has been sprayed with cooking spray. Brush with the remaining 1/4 cup of bbq sauce.  I used a 8x11 glass pan because I love lots of top with little "loaf".

Bake in pre-heated oven for 40-50 minutes until internal temperature reaches 165 degrees in the center. (Mine took 40 minutes and was 140 when I took it out. I undercooked a bit in order to avoid it being overcooked after re-heating)

Serves 4

Recipe: 4 lean, 6.25 condiments, 2 optional snacks

Per serving: 1 lean, 1.5 condiments, 1/2 optional snack

Serve with a side of Garlic Parmesan Mashed Cauliflower and 1/2 cup steamed green beans for a full L&G (Nutrition Support approved the combo for a full lean & green + 1/2 snack)

BBQ Salmon

BBQ Salmon

Ingredients:
7 ounces of raw salmon filet, skin removed
2 tsp liquid smoke (1/2 condiment)
2 tsp kikoman low-sodium soy sauce (1 condiment)
2 Tbsp Walden Farms Original BBQ Sauce (1 condiment)
1/4 tsp minced garlic (1/4 condiment)
1/4 tsp onion powder (1/4 condiment)
scant sprinkling of cracked black pepper

Preheat oven to 350 degrees.

Cut off a piece of foil twice the size of the filet and lay it on a baking sheet. Spritz the foil with cooking spray. Lay the fish in the center of the foil. Pour the liquid smoke, soy sauce and bbq sauce over the filet. Sprinkle the minced garlic, onion powder and cracked black pepper over the filet.

Wrap tightly and bake at 350 degrees 20-30 minutes until the fish flakes easily.

Medifast calculations: 1 lean, 3 condiments

Recipe approved by Nutrition support May, 2013.

Chile Rellenos

***Recipe approved by Medifast Nutrition Support May 2013.***

Sorry it took me so long to get this post written! Life is always crazy in the summer around my house. I had wanted to get a better picture for this recipe, but I haven't made the recipe again. I had SO many people asking for the recipe I figured I should just get it up there and update this post when I take a new (prettier) picture. Also, the picture below is the recipe without chicken. They will be a bit fatter with the chicken in there :)

I have been craving Chile Rellenos since I started Medifast, but figured there was NO way I'd be able to find a recipe that met the Medifast guidelines because rellenos are traditionally stuffed with cheese, then batter dipped and fried to a crispy golden brown and topped with a green tomatillo sauce. Personally, I prefer my non-fried version, and really, I didn't miss the sauce at ALL (but you could add tomato sauce etc to this and deduct it from your green).

Then, out of nowhere, the idea came to me: whipped egg whites. So I set off trying to figure out how to make a savory meringue. I was a little baffled at how I'd "batter-dip" the rellenos into the meringue, but I figured I'd deal with that later. 

I know the recipe seems odd with the egg whites, but trust me, these are AMAZING. (I ate this every day for four days until the leftovers were gone, and I'm STILL craving it).

Chile Rellenos

Ingredients:
12 whole green chiles (canned)
6 egg whites
3.5 ounces cooked, finely shredded chicken
12 oz part-skim mozzarella
1/2 tsp cream of tartar
1 tsp garlic powder
1 tsp onion powder

Preheat the oven to 400 degrees.

In a bowl, mix together 10 ounces part-skim mozarella cheese with 3.5 ounces cooked, shredded chicken, 1/2 tsp garlic powder and 1/2 tsp onion powder. Set aside.

Whip the egg whites on high with 1/2 tsp of cream of tartar, 1/2 tsp garlic powder and 1/2 tsp onion powder until stiff peaks form. This took about five-ish minutes for my Kitchenaid stand mixer.

Spray a 9 x 13 glass baking dish with cooking spray. Spread half of the whipped egg whites on the bottom of the pan.

Carefully remove the canned chiles, split down one side and place a tablespoon or two (depending on the size of the chile) onto the opened chile. Fold the chile around the filling and press the filled chile into the mixture, lining them up like you would an enchilada. Make sure to press the chile into the eggs so the eggs envelop the sides of the chile. Repeat the process for the remaining 11 chiles, lining them up like you would if you were making enchiladas.

Spread the remaining whipped egg whites over the chiles and sprinkle with the remaining cheese.

Cover with foil and bake 30 minutes. Remove from oven, increase the temperature to 450 degrees, remove foil and return to the oven for another ten-ish minutes until the cheese on top is bubbly and the eggs are browned a bit. (See above picture).

This is best served fresh from the oven (let it sit a few minutes to let the cheese settle before serving). However, reheated leftovers are amazing too.

Servings: 4 (3 chile rellenos = 1 serving)

Medifast calculations (per serving): 1 lean, 1.5 green, 1.25 condiments

Recipe Copyright 2013 Shelley Watters

Crab-stuffed Mushrooms

Crab-stuffed Mushrooms

Ingredients:
3.5 oz lump crab meat (1/2 leanest)
2 oz part-skim mozzarella (1/2 lean)
1 clove garlic, minced (1 condiment)
1 Tbsp green onions, finely diced (1/4 green)
1 Tbsp red bell pepper, finely diced (1/4 green)
1 Tbsp grated parmesan cheese (1 condiment)
1/4 tsp ground black pepper (1/2 condiment)
1/4 tsp dried dill weed (1/2 condiment)
1 1/4 cups mushroom caps (2 1/2 green)

Preheat the oven to 375 degrees. Remove stems from mushrooms and wash and dry the caps. Place stem-side up in a rectangular glass dish that has been sprayed with PAM.

In a small bowl, combine crab meat, mozzarella, garlic, green onions, bell pepper, black pepper and dill weed in a small bowl. Stir gently to combine, trying to avoid breaking up the lumps of crab as much as possible. Fill the mushroom caps with the mixture, pressing it firmly into the caps, and mounding it on top. Sprinkle parmesan cheese over the stuffed mushrooms. Bake for 20-25 minutes in the preheated oven until the tops are lightly browned and the cheese has melted.

Servings: 1
Medifast calcs: 1/2 leanest, 1/2 lean, 3 green, 3 condiments

Veggie Quesadilla

Veggie Quesadilla

Tortilla:
1 cup cooked spaghetti squash (2 green)
1/4 cup egg beaters (1/8 lean)
3/8 cup reduced-fat shredded Mexican cheese (6g fat/oz) (3/8 lean)

1/8 tsp garlic powder (1/4 condiment)

1/8 tsp onion powder (1/4 condiment)

1/8 tsp ground black pepper (1/8 condiment)

1/4 tsp whole oregano leaves, crushed in your palm (1/4 condiment)

Filling: 

1/2 cup reduced-fat shredded Mexican cheese (6g fat/oz) (1/2 lean category)

1/4 cup canned green chiles (1/2 green - I'm assuming they fit under the "peppers" category?)

1/4 cup chopped mushrooms (1/2 green)

Topping:

2 Tbsp Salsa (2 condiments)

Preheat oven to 425 degrees. 

In a medium bowl, mix together spaghetti squash, egg beaters, cheese, garlic powder, onion powder, black pepper and oregano. Press into a parchment-lined baking sheet as thin as you can make it. Bake in preheated oven for 30 minutes.

Spread 1/4 cup of cheese over half of the baked tortilla. Spread chiles and mushrooms over the cheese. Top with the remaining 1/4 cup of cheese. Fold the tortilla onto the filling and return to the oven for 5-7 minutes until the cheese has melted.

Remove from oven, allow to set for 5 minutes before slicing into triangles. Serve with 2 Tbsp salsa.

Medifast calcs: 1 lean, 3 green, just shy of 3 condiments

Asian Chicken Lettuce Wraps

There is a certain chain Chinese restaurant that makes amazing chicken lettuce wraps. They don't have the nutritional information on their menu, but from the oil dripping from the chicken, I'm going to guess it's one of the more unhealthy things on their menu, even with the guise that it's chicken and lettuce and thus good for you.

But, I do love them, so of course I had to figure a way to make a healthy version that fits on my Medifast plan. I love the crunch of the lettuce and the warm chicken and veggies. Like most of my healthier adaptations, I'm discovering I love the healthy version more than the original, and my scale is loving them too! :)

Asian Chicken Lettuce Wraps

Ingredients:

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 (I put this into the olive oil when I'm measuring)
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. It's great stuff!

Medifast Calcs: 1 leaner serving, 3 green, 3 condiments, 1 healthy fat

Spaghetti with Meat Sauce

This was my first attempt at using Spaghetti squash, and I have to say, I'm hooked. The flavor of the sauce on the squash is absolutely amazing, and I really enjoyed the crunch that the squash has. I'm not a big pasta person, and I definitely didn't miss it at ALL in this dish. In fact, I prefer this to regular spaghetti! This is one of my favorite dishes now!

"Spaghetti" with Meat Sauce

Ingredients:

Sauce:
7 oz ground 93% lean turkey (should cook down to 5 oz) (1 lean)
1/2 cup diced celery (1 green)
1/2 cup diced italian tomatoes (with 5g carbs or less per 1/2 cup serving) (1 green)
1/4 tsp garlic powder (1/2 condiment)
1/4 tsp onion powder (1/2 condiment)
1/4 tsp dried basil (1/4 condiment)
2 tsp fresh grated parmesan (1/2 condiment)

"Spaghetti":
1/2 cup cooked spaghetti squash (1 green)
1/8 tsp garlic powder (1/4 condiment)
1/8 tsp onion powder (1/4 condiment)
pinch of fresh ground black pepper

Dice and saute the celery with the garlic and onion powder for a minute or so. Add in the ground turkey and the basil. Cook until the turkey is almost cooked through. Add in the tomatoes and simmer for 10 minutes.

Wash the squash and pierce the skin all over with a metal skewer. Microwave for 6 minutes, turn over and microwave for another six minutes. When done, let cool a bit then cut open, scrape out the seeds and discard. For the remaining flesh, scrape with a fork to separate the threads. My one small spaghetti squash will yielded around 2 cups of squash.

Place 1/2 cup of squash into a bowl. Sprinkle with garlic powder, onion powder, ground black pepper and a bit of salt.

Top with the meat sauce and stir to combine. Grate fresh Parmesan on top.

Note: This recipe makes a LOT of meat sauce for a relatively small amount of squash. I'd eat the sauce plain, so this is not a problem. You could always cut out the celery and increase the squash to 1 cup, but I love celery in my spaghetti sauce. :) You also could substitute Walden Farms marinara for the 1/2 cup Italian tomatoes and increase the squash serving further (remember to count the marinara as a condiment!)

Medifast calcs: 1 lean, 3 green, 2 1/4 condiments, no healthy fat required

Sashimi With Cucumber and Jicima Salad

I must start this recipe off with a disclaimer. I am NOT positive if this for sure meets the dietary guidelines for Medifast. I did my best with this one, but please use your discretion regarding this recipe. This recipe has NOT been run by Nutrition Support.

Medifast's guidelines provide COOKED weights for lean protiens. Because the yellow fin tuna sashimi is raw, I did an internet search to figure out about how much it cooks down. What I came up with as a consensus was that fish seems to cook down to about 70% its raw weight. With that assumption, I figured I could have ten ounces of raw tuna sashimi and still be in the acceptable range.

Oh, and in the picture, there is WAY more soy sauce in that little dish than the 1tsp soy sauce=1 condiment. Please know I did not use all of the soy sauce, but I also didn't measure it either. So I might have gone over in my condiments for this day.

I pay close attention to my scale the next morning after eating this meal, to see if it impacts my weight loss. So far (and I've had this meal about once a week since I started Medifast), I haven't seen any negative impact on my scale.

So, for me, this recipe works fine while on-plan. But again, please use your own discretion when using this meal in your Medifast plan.

Oh, and I LOVE this recipe. I'd eat it every day if I could. I found my sashimi grade tuna at my local AJ's with a sushi bar. Tuna is around 26.99/lb and Salmon is a bit less, I believe. I've also done this recipe with salmon, but only use 8 ounces for that. Be sure to keep it as cold as possible (but not frozen) until ready to serve. My AJ's provides courtesy ice and I always take advantage of that when I buy my sashimi.

And now I'm desperately craving this again... Off to AJ's! ;)

Tuna Sashimi with Cucumber, Palm Heart and Jicima Salad

Ingredients:

Sashimi:

10 oz sashimi grade Yellowfin Tuna (1 leanest serving, estimating that 10oz sashimi would cook down to 7 oz)

Salad:

1/2 cup hot house cucumber, cut into sticks (1 green)

1/2 cup jicima, cut into sticks (1 green)

1/2 cup palm hearts, sliced into rounds (1 green)

2 tsp olive oil (2 Healthy fats)

1 tsp soy sauce (1 condiment)

1 tsp red wine vinegar (1 condiment)

In a bowl, combine the veggies, olive oil, soy sauce and vinegar. I add a small dash of dried dill (less than 1/16th tsp). Refrigerate until ready to serve. 

Using a VERY sharp knife, slice the tuna against the grain into thin slices. The picture above is ten ounces of tuna sliced super thin. 

Serve with soy sauce for dipping, or to be extra sure you're sticking with Medifast's condiment guidelines, you could drizzle 1 tsp of soy sauce on the sashimi. Again, I'm a bit lax with the soy sauce measuring for this dish.

Medifast calcs: 1 leanest, 3 green, 2 healthy fats, 3 condiments (or more, depending on how you use the soy sauce). 

Fish Burrito

I must confess something: I'm a bit of a burrito snob. I live in the Southwest, and you'd think that amazing burritos would be on every block. Sadly, they're not. I found the most amazing burrito place with to-die-for burritos. But it's in San Diego. And yes, I've considered driving six hours to San Diego for said burrito. (Lucha Libre - yeah, I'm talking about you. Thanks for addicting me to your amazing fish burritos.) 

This recipe is inspired by the amazing Fish burritos from Lucha Libre. It's a far cry from the real thing, which is loaded with rice, fish, cheese, guacamole, cilantro lime cream sauce, chipotle cream sauce, and cabbage, but it's the closest I can come to my true love without blowing my diet. And there is NO WAY IN HELL I'm going to blow this. (Check out my week 4 progress report.)

After successfully developing a cauliflower pizza crust recipe that is reminiscent of NY-style floppy pizza, I wondered if the recipe could be adapted into a tortilla/burrito. It's the same basic recipe, changed a little to accommodate the Mexican flavors, But it's essentially the same recipe. 

A tip: if you want more veggies IN the burrito, you could cut down the size of the tortilla. Next time I make this, I'm going to cut the tortilla recipe down by half so that I can add more cabbage and a bit of cheese inside the burrito as well. I just love the crunch fresh shredded cabbage gives a fish burrito! As you can see it overlaps quite a bit when you roll it, so I figure I have some room to work with.

Tip: place your "tortilla" on a sheet of aluminum foil before filling with toppings and trying to roll. This will result in an easier roll and nothing will leak out the bottom (think those big-burrito joints and how they roll the burritos in foil and you tear it away before gorging.) I did not try to fold the bottom over like a regular tortilla (while pliable, it's more likely to crack than to fold nicely), just relied on the foil to keep the contents inside the burrito until I got to them. It worked out fine. 

Talapia Burrito

 

Tortilla:
1 cup grated cauliflower (2 green)
1/4 cup egg beaters (1/8 lean)
3/8 cup reduced-fat shredded Mexican cheese (6g fat/oz) (3/8 lean category)
1/8 tsp Southwest Chipotle Mrs. Dash (1/2 condiment) (If using the tomato salsa topping, omit this seasoning to stay at 3 condiments)

Burrito filling:
3.5 oz Talapia, cooked as desired (1/2 lean)
1/2 cup shredded cabbage (1 green)
1/2 cup chopped cilantro (1/2 condiment)

Cilantro Lime Ranch:
2 Tbsp Walden Farms Ranch (1 condiment)
2 tsp fresh lime juice (1/2 condiment)

Preheat oven to 425 degrees. Line a 1/4 sheet cake pan with parchment paper. Wrap Talapia in foil and bake for 20 minutes or until flaky.

Grate 1 cup of cauliflower and place in a medium-sized bowl. Add 1/4 cup egg beaters, 1/2 cup  cheese. Add a 1/8 tsp of Southwest Chipotle Mrs. Dash. Add salt and pepper to taste. Mix with a spoon and place  on the parchment. Spread as thin as possible in a rectangle or circle avoiding holes in the mixture. Bake at 425 degrees for 30 minutes. The crust will be browned and look a bit like a quiche looks on the top. These can be made ahead of time and refrigerated. Just heat them in the microwave on a couple paper towels for 30 seconds.

In a small bowl, combine ranch dressing and lime juice, and stir until blended. Add a touch of salt if necessary.

Lay out a piece of foil larger than the tortilla. Chop the talapia small chunks, and place them in the center of the tortilla. Top with shredded cabbage and cilantro. Serve the ranch lime dressing on the side and drizzle it on as you eat. (If you add it to the burrito before rolling it up, the tortilla will get a bit soggy and you won't be able to taste the dressing.)

Recipe makes one very filling fish burrito.

L&G Calculations:
1 Lean
3 Green
Lime Ranch Drizzle: 2 Condiments

Fish Tacos

So I must start this post out by stating that I LOVE a good fish burrito. Not a big fan of the corn tortilla wrapped fish tacos (I'm not really a fan of corn tortillas in most applications). But this fish taco recipe I developed left me craving more. The recipe makes four VERY filling fish tacos, with the entire plate being one gigantic Medifast Lean and Green serving.

This was also my first experience using any sort of Walden Farms product. I'd read mixed reviews about their products, but I thought I'd give it a shot. I wanted that creamy cilantro and lime sauce, but didn't have the healthy fat to spare (because of the cheese in the tortillas). I didn't do the math for the healthy fats, I just assumed that I didn't need the healthy fat serving. All of the Walden Farms products count as 2 Tbsp=1 condiment.

Anyway, the cilantro lime ranch sauce makes these tacos SO delicious. The combination of the three flavors, especially the lime, makes all of the flavors POP! Mmmm. I'm craving these just thinking about it! Also, the picture only shows a drizzle of the sauce on the tacos. The remaining sauce is in a bowl off to the side. It is all included in the L&G calculations, and believe me, the rest was devoured with the tacos. I just didn't want them dripping all over me as I ate!

The recipe for the "corn" tortillas below can also be used to make one large tortilla. I made mine rectangular, but you could also make it circular to resemble a large flour tortilla. I just figured the rectangular shape would aid in rolling the burrito. Anyway - it's the same ingredients and baking time, just make it one large circle instead of four small ones. I also didn't flip the large one halfway through. (The small ones are easy to flip, the big one? Yeah, not so much.) It didn't seem to impact the flavor or texture, it just was slightly less browned on the top side. :)

Fish Tacos

Fish Tacos with Cilantro Lime Ranch Drizzle (extra sauce on the side not shown) 

Tortillas:
1 cup grated cauliflower (2 green)
1/4 cup egg beaters (1/8 lean)
3/8 cup reduced-fat shredded Mexican cheese (6g fat/oz) (3/8 lean category)
1/8 tsp Southwest Chipotle Mrs. Dash (1/2 condiment) (If using the tomato salsa topping, omit this seasoning to stay at 3 condiments)

Taco filling:
3.5 oz Talapia, cooked as desired (1/2 lean)
1/2 cup shredded cabbage (1 green)

Toppings:

1/2 cup chopped cilantro (1/2 condiment)
1 Tbsp chopped onion (1 condiment)
1 tsp fresh squeezed lime juice (1/2 condiment)
1 Tbsp tomato salsa (1 condiment)

OR

Cilantro Lime Ranch Drizzle:
2 Tbsp Walden Farms Ranch (1 condiment)
1/4 cup chopped cilantro (1/4 condiment)
2 tsp fresh lime juice (1/2 condiment)

Preheat oven to 425 degrees. Line a 1/4 sheet cake pan with parchment paper. Wrap Talapia in foil and bake for 20 minutes or until flaky.

Grate 1 cup of cauliflower and place in a medium-sized bowl. Add 1/4 cup egg beaters, 1/2 cup  cheese. Add a 1/8 tsp of Southwest Chipotle Mrs. Dash. Add salt and pepper to taste. Mix with a spoon and place in four 1/3 cup piles on the parchment. Spread each pile as thin as possible in a circle, avoiding holes in the mixture. Bake at 425 degrees for 30 minutes, flipping at 15 minutes. The crust will be browned and look a bit like a quiche looks on the top. These can be made ahead of time and refrigerated. Just heat them in the microwave on a couple paper towels for 30 seconds.

For the cilantro/tomato salsa topping, chop a white onion and cilantro and toss together.

For the Cilantro Lime Ranch Drizzle, finely chop the cilantro. Place in bowl with the ranch and lime juice, stir until blended. Add a touch of salt if necessary.

Cut the talapia into four pieces, place a piece of talapia on each tortilla, top with shredded cabbage and the topping of your choice. For the cilantro/tomato salsa topping, squeeze the lime directly onto the fish.

Recipe makes four fish tacos, which equal 1 lean and green serving.


L&G Calculations:
1 Lean
3 Green
Cilantro, onion and tomato salsa topping: 3 Condiments
Cilantro Lime Ranch Drizzle: 1 3/4 Condiments

(Apologies for the less than stellar picture (again) turns out one of my kids had gotten ahold of my camera and changed the settings, thus making every picture look like I had my finger on the flash! Ugh!)

Crab, Spinach and Asparagus Quiche

Ahhh, quiche.

To be honest, I've never tasted one. Not because I didn't want to, eggs just don't agree with me. But for some reason, egg beaters don't bother me. So please forgive me if this recipe isn't like a real quiche. It was delicious and I devoured as much as I could (the entire recipe is ONE gigantic L&G serving!). I hope you all enjoy this recipe as much as I did!

Crab, Spinach and Asparagus Quiche

Ingredients:
1 cup Egg Beaters (1/2 lean)
3.5 oz lump crab meat (1/2 lean)
1/2 cup asparagus (1 green)
1/2 cup mushrooms (1 green)
1/2 cup sauteed spinach (1 green)
2 tsp olive oil (2 healthy fats)
1/4 tsp minced fresh garlic (1/2 condiment)
1 Tbsp fresh grated Parmesan (1 condiment)
1 Tbsp fresh chopped rosemary (1/2 condiment)
Sprinkle of fresh grated nutmeg (less than 1/8th of a tsp/condiment)

Preheat the oven to 425 degrees. In a nonstick skillet, saute the asparagus, mushrooms, spinach and garlic with 2 tsp oil until the spinach is wilted and the asparagus is almost done.

In a small bowl, combine the Egg Beaters, crab meat, rosemary, and the sauteed veggies. Stir gently (avoid mixing too roughly, otherwise the crab meat will break apart).

Spray a glass pie pan with a spritz of PAM. Pour mixture gently into the prepared pie pan. Sprinkle with the grated Parmesan cheese and finish with a little shaving of fresh nutmeg. Bake in the preheated oven for 15-20 minutes until set in the center.

Makes one serving.

Medifast calcs: 1 Lean, 3 Green, 2 Healthy Fats, 2 and a smidge more condiments

Bruschetta Talapia

Bruchetta Talapia

• 1/2 cup Basil, julienned (1/2 condiment)
• 1/2 cup Roma Tomato, diced (1 serving green)
• 1 tsp chopped fresh garlic (1 condiment)
• 1 tsp olive oil (1 healthy fat serving)
• 7 oz Talapia (1 lean)
• 1/4 tsp Garlic Powder ( 1/2 condiment)
• 1/8 tsp White Pepper (1/4 condiment)
• 1/2 tsp Dried basil (1/2 condiment) 
• 2 cups of lettuce (2 green)
• 2 Tbsp Light Done Right Italian Dressing (1 healthy fat)

Preheat the oven to 400 degrees. Dice roma tomato, julienne the basil and chop the garlic. Put the tomato, basil, and garlic in a small bowl and toss with the olive oil. Refrigerate while the talapia cooks to let the flavors develop. Meanwhile, spritz a sheet of aluminum foil with a squirt of Pam. Spritz the top of the talapia with another squirt of Pam, sprinkle with garlic powder, white pepper and dried basil. Wrap tightly into a packet and bake at 400 degrees for 30 minutes or until the talapia flakes easily with a fork. Top the cooked talapia with the tomato, basil and garlic mixture. Serve with salad topped with your choice of dressing to equal 1 healthy fat choice.

Medifast calcs: 1 lean, 3 green, 3 condiments, 2 healthy fats