Wednesday, February 29, 2012

Roast Chicken with Balsamic Bell Peppers

Servings: 4 servings 

Per Serving: 

1 Leaner protein 
3 condiments 
1 fat 
1.5 vegetables 


 3/4 teaspoon salt, divided 
1/2 teaspoon fennel seeds, crushed 
1/2 teaspoon black pepper, divided 
1/4 teaspoon garlic powder 
1/4 teaspoon dried oregano 
4 (8-ounce) skinless, boneless chicken breasts 
4 teaspoons olive oil, divided 
10 sprays Cooking spray 
2 cups thinly sliced red bell pepper 
1 cup thinly sliced yellow bell pepper 
1 tablespoon sliced shallots 
1 1/2 teaspoons chopped fresh rosemary 
1 cup fat-free, less-sodium chicken broth 
1 tablespoon balsamic vinegar 


1. Preheat oven to 450°. 

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. 

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

Tuesday, February 28, 2012

Almond & Lemon-Crusted Halibut with Spinach

The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor. 

Servings: 4

Per serving:
1 Leanest serving
3 vegetable servings
3 condiments
1 fat
1 snack


• 1 tablespoon lemon Zest – 1 condiment
• 2 tablespoons lemon juice, divided– 3 condiments
• 2 ounces sliced almonds, coarsely chopped – 4 snacks 
• 1 tablespoon finely chopped fresh dill or 1 teaspoon dried – 1 condiment
• 4 teaspoons extra-virgin olive oil, divided – 4 fats
• Freshly ground pepper to taste – ½ teaspoon is 1 condiment
• 2 1/2 pounds halibut , cut into 4 portions – 4 servings
• 4 teaspoons Dijon mustard – 4 condiments
• 2 cloves garlic, slivered – 2 condiments
• 12 ounces baby spinach – 12 vegetable servings


Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.

1. Combine lemon zest, almonds, dill, 2 teaspoons oil, and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.

2. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.

3. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm.

Thursday, February 23, 2012

Broccoli Quiche Cups

Use 1 packet of Medifast Cream of Broccoli Soup for this recipe.

1 Packet Cream of Broccoli Soup
3 egg whites
1/4 tsp. baking powder
1/2 cup steamed broccoli


Place egg whites, soup and baking powder in mixing bowl and beat well. Divide steamed broccoli equally into 3 muffin cups and pour batter over the broccoli. Bake at 400 for 15 minutes.

Counts as:

One Medifast meal, 1/4 Lean and One Green serving.

Chocolate Chip Mini Muffins

Use the Medifast Chocolate Chip Pancake Mix for this recipe.
Makes 3 Mini Muffins or 1 Regular


1 Chocolate Chip Pancake mix
1 packet Splenda
2-3 oz. water
1/8 tsp. baking powder
1/2 ts.p vanilla extract (or banana for banana chocolate chip!)

Bake at 350 for 15-16 minutes.

Counts as:

1 One Medifast meal & 1 1/2 condiment

Wednesday, February 22, 2012

Ancho Chili Pork Chops and Peppers

Servings: 4

Per Serving:

1 Lean protein
3 condiments
2 vegetable servings


Diva Note: You will want to purchase the Ancho Chile Powder and use it often to enhance your meals. 

1 teaspoon ground cumin
¼ teaspoon garlic granules or 1/4teaspoon garlic powder
½ teaspoon salt , divided
4 (6 ounce) boneless center cut pork chops (about 1/2 inch thick)
10 sprays PAM
1 cup sliced green onions
1 1/2cups red bell peppers , in 1/4-inch strips
1 1/2cups green bell peppers , in 1/4-inch strips (you can substitute orange or yellow bell pepper if you don’t like the green)
2 garlic cloves , minced
2 teaspoons lime juice
½ tsp fresh ground black pepper , to taste

1. In a small bowl combine the ancho powder, cumin, granulated garlic, and 1/4 teaspoon salt.

2. Rub the spice mixture onto both sides of the pork chops.

3. Over medium-high temperature in a large nonstick skillet, heat 5 sprays of PAM spray, then brown the pork chops, 4 minutes per side or until done (depending on the thickness of the chops); remove meat from pan and set aside, keeping warm.

4. Add the remaining 5 second spray of PAM spray to the skillet you cooked the pork in and allow add the onion, bell peppers, and remaining 1/4 teaspoon salt, and sauté for 4 minutes or until cooked to desired texture.

5. Add the minced garlic cloves and sauté 1 additional minute then remove from heat and stir in the lime juice; season to taste with freshly ground pepper.

6. Serve browned pork chops and sautéed peppers together. Asparagus is a nice complement with this dish.
Getting Started Tips

When it comes to starting on your weight loss journey using the Medifast meals it’s important to get started correctly. The following Diva tips will help you get off to the best possible start. 

Tip #1 Be committed to the process & your own success 

Any lifestyle change takes determination and commitment. Know why you want to lose weight. There is nothing more rewarding than looking in the mirror and having a healthy, trim you smile back. 

Tip # 2 Grocery shop before food arrives 

Purchase things like Tyson’s “Grilled & Ready” frozen chicken strips, tilapia & shrimp in large quantities. This way it’s easy to cook your meals ahead of time. It also makes the family dinners easier.. Do the same purchasing vegetables from the approved low-starch group. 

For really fast meals, use a George Foreman Grill. 

Salad Dressings:: Walden Farms, Newman’s Own Lighten Up & Newman’s Own Light dressings, Kraft Done Light, Annie’s Natural Organic Buttermilk & Light Goddess, Hidden Valley-Light Buttermilk Ranch 

Note:  Salad dressing needs to be fewer than 6 carbs. per serving & fat approximately 5 grams per serving. 

Psst…Walden Farms Chipotle Ranch dressing that is to die for! 

Sugar-Free Syrups:: DaVinci, Torani & Walden Farms are the best. 

Read labels, Divas. What’s on the front of a bottle or box can be misleading. Sugar-free does not mean carbohydrate-free. 

Tip #3 Have a plan and be prepared 

Plan your day & evening meals ahead of time. Be sure to eat your first Medifast meal within 1 hour of waking up. If you work outside the home it’s important to plan your meals around your work schedule. Space your meals evenly throughout the day so you are never hungry and your energy level stays high. I always had my soups or chili made the night before in a thermos so I didn’t need to think about it as I scrambled to get out of the house in the morning.. 

Tip #3 Clean out your cupboards 

Move all temptations like chips and candies to an area that’s away from your Medifast meals. 

Tip #4 Track your progress

Download and print the Measurement Chart & Daily Success Tracker found under “Tips for Success”. It’s important to track your progress. It keeps you motivated. Weigh once a week in the morning. Take measurements, once a month. 

Tip #5 Find a good before photo

I like the natural-looking family photos. If you can’t find one, take a front photo and side view photo. Also take one of your face: you will be amazed at the difference in a very short time. 

Tip #5 Eat all 6 meals every day

Less is not better on this program. You must eat all 6 meals every day - 5 Medifast meals & your (1) Lean & Green. The correct amounts of nutrients are in each meal to keep you in the fat-burning state. 

If getting all your meals in is an issue…double up. Mix 2 shakes up at the same time. Blend a pudding and a shake together, etc. 

Tip #6 Program expectation 

You will be losing up to 2 – 5 lbs. each week. 

Know in advance the first week will be the hardest. You may feel tired during the first 4 - 5 days. You may experience slight headaches. It’s just the process your body goes through as it uses up stored carbohydrates for fuel. This is expected and normal. Do not give up! Hang in there like a true Diva. It’s worth it. Trust me! 

Tip #7 Understanding Carbohydrates & the Program

You need to be consuming 80-85 grams of carbohydrates per day. 

Half of an apple, a glass of wine, Vodka & diet tonic water, or a scoop of rice will take you out of the fat-burning state. Chewing too much sugar-free gum will also pop you out of the fat-burning state. It will take you 3 -4 days to return to it & you will be hungry as your body burns off those carbohydrates. Ask yourself “Is it really worth it?” 

Tip #8 Have a Support System 

Surround yourself with supportive family and friends. People closest to you may be a little skeptical. Change is scary for some people…..even our hubby’s/significant others. 

Ask for their support and assure them their Diva is not going to change who she is on the inside. 

Tip #9 Forget about Exercise ~ that’s right…this Diva said that!

If the word "exercise" motivates you to creative avoidance, then avoid it. The trick to enjoying exercise may simply be to never call it exercise or working out. The important thing is that you get “moving”. Once in the fat-burning state on this program you will feel so good you’ll want to start moving and doing more. And, I have a little secret weapon called NEAT - Non Exercise Activities – You’ll be learning about. 

Tip #10 Use the Tools 

You have an entire bio-network of tools at your fingertips. Use them all. Your Diva health coach is your life-line throughout all phases of the weight loss and maintenance program. She’s not a mind-reader so call or email her when you have a question or concern. 

Important Numbers 

Mine: 360-624-3288 
Nutritional Support – 800-509-1281 
Customer Care – 800-572-4417 

Tip # 11 Drink at least 64 oz. of water per day 

Drink water, lots of water which means 6-8 glasses per day.. Drinking any non- caloric beverage is allowed including unsweetened hot or iced tea, herbal tea, coffee, diet sodas, calorie-free flavored water or other sugar-free drink mixes like Crystal Light or Diet Kool-Aid. 

Note: The low calorie level of Medifast Meals may increase your sensitivity to caffeine. Cut back if necessary or use decaffeinated products. 

Tip # 12 Eating Out 

Eating out is easy while on the program. Go prepared by looking online to see the restaurant’s menu or call ahead and ask them if they’d serve you a lean portion of protein and a salad, etc. Fast food restaurants have something for you as well. I always ordered the bun-less burger. OK, sometimes they did look at me at little weird. 

Tip #13 Have FUN.

Smile a lot. Connect with other Diva’s. Make your health a priority. Let the journey be enjoyable. 

Roasted Cauliflower

Approved Medifast Lean & Green – (Green Portion)

Preparation: Under 30 Minutes
Servings: Makes 4 servings
Serving Size: 1 ½ cups = Green portion for the day

Nonstick cooking spray
1 head cauliflower
1 shallot, finely chopped
1 teaspoon ground cumin
2 tablespoons olive oil
Kosher salt
Freshly ground black pepper
Red wine vinegar

1. Preheat oven to 350°F. Spray a baking sheet with cooking spray.

2. Cut cauliflower into bite-size florets. Put the cauliflower and shallot in a large bowl. Sprinkle with cumin. Add the olive oil and toss together. Make sure all pieces are coated with oil. Sprinkle generously with salt and pepper.

3. Spread the vegetables out on the prepared baking sheet. Roast about 15 minutes or until the cauliflower is fully cooked but still has a slight crunch in the bite. Transfer to a serving bowl and splash with a little vinegar.

Add a splash of vinegar to invigorate the cauliflower when it's done.

Tuesday, February 21, 2012

Sticky Chicken

Servings: 4 

Per Serving: 

1 Leaner serving 
3 condiments 

This roasted chicken gets its sticky coating from the juices it releases while being baked. 


1 large roasting chicken (3-4 lbs.) 
1/2 teaspoon salt - 2 condiments 
1 1/2 teaspoon paprika – 3 condiments 
1/2 teaspoon cayenne pepper 1 condiment 
1 teaspoon onion powder – 2 condiments 
1 teaspoon thyme – 1 condiment 
1/2 teaspoon white pepper -1 condiment 
1/2 teaspoon garlic powder – 1 condiment 
1/2 teaspoon black pepper – 1 condiment 


1. In a small bowl, thoroughly combine all the spices. Remove giblets from chicken & clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a re-sealable plastic bag, seal and refrigerate overnight. 

2. When ready to roast chicken, place in a shallow baking pan. Roast, uncovered, at 250° F for 5 hours. After the first hour, baste the chicken occasionally (every half hour or so) with pan juices. The pan juice will start to caramelize on the bottom of the pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it. Let chicken rest about 10 minutes before carving. 

Tender Flank Steak

Servings: 4

Per Serving:

1 Lean protein
3 condiments

This marinated steak is so moist that it will become one of your favorite ways to serve beef. Use grill or oven.

· 3/4 cup reduced-sodium soy sauce
· 1/4 cup lemon juice
· 2 Packets Splenda
· 4 garlic cloves, minced
· 1 beef flank steak (2 pounds)


In a large re-sealable plastic bag, combine the soy sauce, lemon juice, Splenda and garlic; add steak. Seal bag and turn to coat; refrigerate for 6-8 hours. Drain and discard marinade. Broil 4-6 in. from the heat or grill over medium heat for 8-10 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Thinly slice steak across the grain. 

Thursday, February 9, 2012

Quick & Easy Tuna Salad

Medifast Lean & Green Recipe 

Recipe Breakdown: 
One Leanest protein 
2 fats 
3 condiments 
3 vegetable servings 

Serving: 1 

5 oz. can of chunk light albacore tuna 
¼ cup light feta cheese 
6 tablespoons of chopped tomato 
2 cups of spinach 
1 tbsp. diced onion 
2 tbsp. diced celery 
1 tsp. minced garlic 
2 tbsp. light mayonnaise 
1 tsp. mustard 

Chop up spinach and tomato and place in a bowl. Take onion, celery and diced garlic and set aside. Open tuna can and place in a bowl, mix in garlic, onion, celery mayonnaise and mustard thoroughly. Once done lay tuna mixture over bed of spinach and sprinkle feta cheese on top. You can also add salt and pepper for additional flavor. Mix up salad and enjoy!

Saturday, February 4, 2012

Slow Cooked Marinara Chicken with Vegetables

Modified to be a Medifast Lean & Green Recipe 

Makes 4 servings 

Per serving: 

1 Leaner protein 
3 condiments 
3 vegetable servings 


2 pounds boneless, skinless chicken breasts
4 cloves garlic, peeled and crushed
2 cups fresh or low sodium canned tomatoes, drained
4 medium ribs celery, diced (1 cup)
2 small zucchini, diced (2 cups)
1 cup bell pepper, cored, seeded, and diced
1 ½ cups Walden Farms Marinara Sauce – Walden Farms (If you use regular marinara sauce you can only use 2 tablespoons)
1 tsp dried basil
1 tsp dried thyme 


Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper.  Pour the marinara sauce over all, and sprinkle the basil and thyme on top.  Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork.

Mexican Meatloaf – Family Style

Prep Time: 20 minutes, Cook Time: 1 hour 

Per serving:

1 Lean 
3 condiments 
1/3 vegetable 


1 tsp chili powder
1/4 cup light sour cream
1/2 cup egg beaters
1 cup reduced fat colby and monterey jack cheese, grated 
2 lbs extra lean ground beef
1/2 tsp ground cumin
1/2 tsp salt
2 cloves freshly minced garlic
8 oz diced green chile peppers


Pre-heat oven to 400° F (200° C). In a large bowl, mix the ground beef, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and half of the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chiles will not spill out during cooking. Place in a loaf pan. Top with other half of cheese, green chiles and sour cream. Bake in oven at 400° F for 45 to 60 minutes.

The whole family will enjoy this. It also makes for great leftovers.

6 servings 

Pina Colada

I'm hooked on using Medifast puddings in place of the shakes since they make a much thicker shake. There are 20 more calories in a packet of pudding.


1 Medifast Vanilla Pudding or Shake
2 tablespoons sugar-free pineapple syrup
1 tablespoon sugar-free coconut syrup
3/4 cup tropical flavored water
1/2 cup ice


Put all ingredients into blender
Blend ingredients for 2-3 minutes or until smooth.

Magic Bullet takes a little longer to blend.