Monday, January 30, 2012

Parmesan Broiled Tilapia

Makes two servings.

2 Tilapia Fillets (2 ten ounce filets to yield 7 ounces,
if frozen be sure to thaw fully before cooking)
1 tablespoons Light Mayonnaise
3 Tablespoons Shredded Parmesan Cheese
2 to 4 sprigs of fresh Dill
1/2 tsp Garlic Powder
Black Pepper to taste
Non-Stick Cooking Spray

Per serving:

One leanest serving
1 fat serving
3 condiments

Directions:

1. Place Mayonnaise and Parmesan Cheese in a small bowl, mix with a spoon until well combined. 

2. Cover a cookie sheet with aluminum and spray with Pam Non-Stick Cooking Spray.

3. Set oven to Broil on High (if you have that option)

4. Place Tilapia fillets onto cookie sheet, about 2 inches apart.

5. Divide the Cheese mixture and spread half onto each fillet with a spoon, using the back of the spoon to distribute evenly over fish.

6. Rub dill between your fingers to separate and sprinkle 1 to 2 sprigs over each fillet.

7. Sprinkle each fillet with half of the Garlic powder or Garlic Salt and desired amount of Black Pepper.

8. Place cookie sheet into oven about 6" below the broiler. (I used the first level down from the top).

9. Watch fish carefully. Depending on the weight of the fillets it will take between 5-7 minutes to cook fully.  When you notice the cheese starting to brown, check fish every 30 seconds to see if it's done. Fish will flake easily with a fork when fully cooked.

10. Turn broiler off and leave fish in oven about 5 minutes. (this is optional, but will ensure it's cooked all the way and give you a chance to finish the rest of your preparation)

11. Remove from oven and serve with salad or steamed vegetables.  Enjoy!

Makes 2 servings.

Friday, January 27, 2012

Beef Stew Recipe

Tip: Use a thermos or deep bowl.

I always recommend you make it the night before and put it in a thermos. It is so thick and rich the next day. And, it is another “grab & go meal” this way.

Ingredients:
1 Packet Medifast Beef Stew
1 cup boiling water
1 oz. precooked ground turkey & count as part of your Lean for the day
1/2 cup cooked green beans & count as 1 serving of your 3 Green for the day. 
A pinch of garlic salt, basil and pepper to taste.

Directions:
Mix all dry ingredients together then add boiling water.  (When using a thermos, gently shake to mix dry ingredients before adding hot water)

Note: I recently read a Blog where a person puts 5 packets of beef stew in the crock pot with the above added ingredients in order to create 5 meals for the week....just a thought:) 

Mocha Delight Recipe

Ingredients:

1 packet Medifast Vanilla Pudding
6-8 oz cold water
3-4 ice cubes
1 tsp Instant Coffee
1/4 Chocolate Extract

Directions:

Place ice cubes in blender and add enough water so it’s approximately 1/2 inch above the ice cubes. Add the coffee, extract, Medifast Vanilla Pudding, and blend for 15-20 seconds or until ice cubes are well blended.

If using a Magic Bullet, you may need to blend longer.

Taco Salad Recipe

If you love spicy foods, particularly Mexican-style, you will enjoy this recipe.

Makes 1 serving

Ingredients:
5 oz. ground turkey
1 tbsp taco seasoning
2 tbsp salsa
1 cup romaine lettuce
1 cup spinach
1/2 cup diced tomatoes
1 tbsp. water
1 oz low fat cheese

Directions:
Brown the turkey and drain the fat off.  Add 1 tbsp of water and stir into the turkey.  Add 1 tbsp of taco seasoning.  Mix the turkey & seasoning together, breaking up the turkey into small pieces.  Simmer for 5 minutes.  Prepare your leafy greens in a bowl. I like romaine and spinach.  Add your chopped tomatoes to the greens.  Add the turkey mix and 2 tbsp of your favorite salsa.  Sprinkle cheese on top.  Enjoy!

Saturday, January 21, 2012

Wasabi Salmon Burgers

Bring out the flavors of salmon with a Japanese-inspired infusion of ginger, sesame oil and wasabi. Set the patties atop a vinegary salad of greens, red pepper, radishes and sprouts.

Modified to fit a Medifast Lean & Green Meal.

3 servings

Prep Time: 30 minutes
Total Time: 30 minutes

Ingredients:

2 tablespoons reduced-sodium soy sauce
1 teaspoon wasabi powder, (see Note)
1 packet Splenda or Stevia
1.25 lbs salmon fillet, skinned (see Tip)
2 scallions, finely chopped
2 eggs, lightly beaten
2 tablespoons fresh minced ginger
1 teaspoon toasted sesame oil

Directions:

Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

With a large chef's knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked. 

Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Ingredient Note:  Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets or in almost all Asian markets. Store at room temperature for up to 1 year. 

Tip:  To skin a salmon fillet: Place it on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Per serving:
1 Lean Protein
3 Condiments

Modified from recipe found at Livingwell.com.

Tuesday, January 17, 2012

10 Ways to Workout at Home

Come on Diva’s….let’s shake, rock and roll!  Here are 10 Ways to Workout at Home while using Medifast Meal Replacements and get incredible results! 

Not all of us have the money to get a gym membership.  There are times of the year here in areas throughout the US that makes it really hard for us to exercise outside as well. We start to make excuses like, “I don’t have the money to join a gym and it’s freezing outside, so I will work out when it gets warmer. 

Sometimes, you make plans to work out. You might do all of the prep work: you pack your gym clothes the night before, make sure you have your water bottle and a healthy snack, you clear your schedule, and then, boom! Something happens and your carefully constructed plans vanish in smoke. What’s an intrepid gym rat to do? Don’t worry, there are many things you can do at home that will give you a great workout, even if you don’t have access to free weights or a treadmill! 

The key to exercising at home is to be consistent. Just because you aren’t making a financial investment doesn’t mean you can slack off. Create a checklist for yourself that you post on the refrigerator or next to the television. This way, you’ll see your goals on a daily basis. You might even be able to exercise at home while you watch TV! 

Here are some great options: 

· The Power of 20
20 push-ups, 20 sit ups and 20 lunges. It’s guaranteed to get your blood moving!


· Pilates or Yoga at Home  
Involved the kids…they love it! 


· Make the kitchen work for you!
Create a rotation of counter push-ups and tricep dips facing away from the counter, and then rotate it with jumping lunges. Aim to do each set for a minute without stopping, and do 3-5 sets. You will feel this one for a few days. 

· Climb the stairs  
You can get the same benefits at home as you would in a step aerobics class at the gym. If you have a staircase in your home, you can get a great workout by simply climbing the stairs. To start, stand at the bottom of the stairs and walk in place for about one minute to get your leg muscles warmed up. Next, step up onto the first stair, and then back down. Repeat this move on the first stair only ten times. Walk in place for fifteen seconds. Next, walk up the first two stairs, and then back down, then walk up one stair and back down. Repeat ten times. Then go up three stairs, come down, walk up two stairs, come down, and walk up one stair and come down. Repeat ten times. Continue the pattern up ten stairs. You will definitely feel the burn by the end of this step routine. I don't recommend going up more than ten stairs because it will get tricky to walk back down after that point. If you feel winded or dizzy, start slow. Stick with the first three stairs, and gradually build up your endurance over the weeks and months to come. 


· Wii Fit  
The WiiFit is extremely user-friendly. The program is designed to incorporate different exercises to build core muscles and boost your fitness level overall; once you get started, you’ll want to stick with it. The presentation makes the Wii Fit feel less like a workout. It’s more like a diversion instead of a boring and laborious repetition of exercises. View a fun video here.


· Laundry Lifts
That’s right fellow Diva’s…make your laundry day work for you! 

A laundry basket full of clothes can be more than a household chore - it can be an arm sculpting piece of exercise apparatus! Hold the basket above you head, and lift upwards and back down. Do at least three repetitions of fifteen lifts each. If it is too heavy for you, all you have to do is take out some clothes. This exercise will work your shoulders, upper arms, and upper back muscles. Vary this workout by lying flat on your back, and lifting the basket up and down from your chest. 

· Diva Dance! 
Dancing is a great way to burn off pounds, and it also great fun. Turn on some off your favorites tunes with a fast and energetic beat, and break it down. 

Pssst…Diva’s here’s a secret…. 

It doesn't matter what you look like so forget the makeup and perfume and have fun with this one - all that matters is that you are burning calories, and loving every minute of it. (My favorite is MAMMA MIA!) 

· Jump Rope is NOT Just for Kids
If in doubt, and you only have five minutes.

Maybe the last time you held a jump rope was in fourth grade at recess and you need to purchase another, but it will be worth it. Jumping rope turns out to be is one of the most effective cardiovascular fitness routines around—for anyone! Jumping rope burns up to 1,000 calories an hour and tones calves thighs, upper body, and even firms abdominals. It can also help with agility, posture, balance, coordination, and endurance. And since all you need are a pair of good cross training shoes, a jump rope, and a little space, you can skip rope and stay fit practically anywhere. It’s the perfect indoor winter workout. Come on Diva’s you can get her up and moving again. Plus it will be fun and bring back great childhood memories. 


· Step Exercises
Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!) 

· Jogging In Place
Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs. Jogging in place is an easy and convenient way to fit physical activity into your lifestyle. By jogging in place, you can burn excess calories, promote a healthy weight and lower your risk for several diseases. You can also incorporate arm movements while jogging in place to increase the amount of calories you burn. Change up our routine each week. This will keep your body working efficiently on all areas, all the time. 

There are lots of exercises you can do at home, and most don’t require any equipment or DVD’s. Don’t let your inability to visit a gym get in the way of your fitness! 

As with starting any program make sure you check with your physician before starting an exercise program.

Friday, January 13, 2012

Feta Chicken and Vegetables

Crumbled feta cheese and fresh vegetable strips bring the flavor of the Mediterranean to the table in no time with this quick all-in-one dish. This meal is a Medifast Lean & Green Recipe.

Makes 4 servings.

Ingredients:

1 tablespoon crushed Medifast Multigrain Crackers 
1/2 teaspoon dried marjoram or thyme 
1/4 teaspoon black pepper 
1/8 teaspoon salt 
2 (6-ounce) skinned, boned chicken breast halves 
1 teaspoon olive oil 
5 sprays of cooking spray 
1 cup red bell pepper strips 
1/2 cup vertically sliced red onion 
1/3 cup fat-free, less-sodium chicken broth 
1 teaspoon white wine vinegar 
1/4 cup (1 ounce) crumbled low fat feta cheese, divided 
Oregano sprigs (optional) 

Preparation:

Combine first 4 ingredients in a shallow dish. Dredge chicken in flour mixture. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm. Add bell pepper, onion, broth, and vinegar to pan; cook 5 minutes or until vegetables are soft, stirring frequently. 

Spoon bell pepper mixture into a bowl; stir in 2 tablespoons cheese. Return chicken to pan, and sprinkle with 2 tablespoons cheese. Cover; cook over low heat 2 minutes or until cheese melts. Divide the vegetable mixture evenly between 2 plates, and top each serving with a chicken breast half. 

Garnish with oregano sprigs, if desired.  

Per serving:
1 lean serving 
3 condiments 
¼ of a vegetable serving 

Wednesday, January 11, 2012

Asian Flounder

Since fillets of this fish are quite thin, they often end up overcooked and dry when baked or sautéed. Steaming the fish in the microwave cooks it quickly so that it stays moist. The unusual method of folding and arranging the fish is necessary because the food toward the edge of the dish cooks more rapidly than the food in the center. 

Asian Flounder RecipeYield: 4 servings (serving size: 1 fillet)

Ingredients:
Side dish vegetable
1 cup green onions
1/4 cup minced fresh cilantro
1 tablespoon minced peeled fresh ginger
2 teaspoons dark sesame oil, divided
4 (10-ounce) flounder fillets, skinned
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/8 teaspoon salt
4 lemon slices

Preparation:
Remove green tops from onions; slice onion tops into 1-inch pieces to measure 1/4 cup; set aside. Reserve remaining onion tops for another use. Cut white portions of onions into 2-inch pieces.

Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate. Fold each fillet in half crosswise. Arrange fish spokelike with thinnest portions pointing toward center of dish. Arrange white onion portions between each fillet. Combine 1/4 cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish. Cover with heavy-duty plastic wrap. Microwave at HIGH 4 minutes or until fish flakes easily when tested with a fork. Garnish each fillet with a lemon slice.

Per serving:
1 lean serving
½ vegetable serving
½ fat serving
1 condiment

Recipe Modified from Cooking Light to fit Medifast Lean & Green.

Italian Meatballs


image via
Ingredients: 
21 oz 93% reduced fat ground beef - should yield 3 - 5 oz portions cooked (3 Leans) 
2 tbsp reduced fat parmesan cheese (2 Condiments) 
1 tsp basil leaves (1 Condiment) 
1/4 cup egg beaters 
1 tbsp parsley flakes (1 Condiment) 
1/4 tsp garlic powder (2 Condiments) 
1/4 tsp pepper (1/2 Condiment) 
1/4 tsp fennel - optional (1/2 Condiment) 
1 1/2 cups Italian diced tomatoes - less than 5 grams of carbs per 1/2 cup (3 Greens) 

Directions: 
Preheat oven to 350 degrees. Combine all ingredients except the diced tomatoes in a bowl until combined. Form balls from the meat. Bake for 20 minutes or until done. Measure out 5 oz of cooked meatballs and add 1/2 cup of Italian diced tomatoes in a small saucepan over medium heat until heated thoroughly. I like to use a fork and smash the diced tomatoes so it resembles a chunky marinara sauce. Serve with 1 cup spaghetti squash (2 Greens). 

3 Servings 

Per Serving:
1 Lean 
1 Green 
2.33 Condiments 
(No Healthy Fat required)

Tuesday, January 10, 2012

Smoky Stuffed Peppers

Ingredients:

2 large green or red bell peppers, split in half lengthwise and cleaned of seeds and membranes 2 teaspoons olive oil
14 oz 98 % lean ground chicken or turkey breast
1/2 cup mushrooms, chopped
1 Tbs shallots, finely chopped
1 clove garlic, minced
1/2 cup tomato, chopped
1 tsp Worcestershire sauce
1 tsp Italian seasoning
2 ounces low fat smoked cheddar or gouda cheese

Makes 2 servings

Directions:

Preheat oven to 350 F.

Steam your pepper halves in a steamer for 3-5 minutes (or immerse them in boiling water for the same period of time, former being preferred because they tend to preserve more nutritional content that way). Once done, set aside and let cool. 

In a pan heat the olive oil and brown shallots and garlic; add the mushrooms, then add the ground meat. Add your seasonings and continue cooking, stirring the meat, until cooked through. Add the diced tomato to the mix and stir those in, cooking for just a minute longer, until the tomatoes just start to cook. Take off the heat and drain off any liquid. 

Line a baking sheet with foil, spray with cooking spray, and put the pepper halves on it. Fill each half with equal amounts of cooked chicken mixture. Sprinkle with cheddar cheese, and spray with cooking spray over the top (to aid in low fat cheese melting). 

Bake for 25-30 minutes. Makes 2 servings. 

Per Serving:
1 lean protein
3 vegetables
1 healthy fat
3 condiments

Lemon Chicken Stir-Fry

Lemon Chicken Stir Fry is a Medifast Lean & Green meal.  Spiked with lots of zesty lemon, this is a delectable chicken stir-fry!

Total Time: 40 minutes
Prep Time: 40 minutes

Ingredients:

1 teaspoon lemon zest
4 teaspoons lemon juice
1/2 cup reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
1 cup mushrooms, halved or quartered
1 cup sliced asparagus
1 cup scallions, cut into 1-inch pieces, white and green parts divided
2 teaspoons chopped garlic

Directions:

Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 4 teaspoons of the juice with broth, and soy sauce in a small bowl.

Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and asparagus to the pan and cook until the asparagus until just tender, about 5 minutes. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until reduced, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Yield: 2 servings

Per Serving:
1 lean protein
1 fat
3 vegetable servings
3 condiments