Chicken Wraps

Medifast Lean and Green:  Chicken Wraps

Once in awhile, I get a hankering for Chinese foods.  Unfortunately most of them are best eaten with rice or noodles.  While eating at PF Chang's last night, I was inspired to cook lettuce wraps -- my version of it.  I didn't try it with ground meat.  Instead, I made it with chicken breasts.

The result was quite tasty.  If you like ginger, I would advice adding a thin slice along with cooking the onions.  I skipped it because my husband and my kids don't like ginger and I can't eat all of this by myself.

Serves 4

1 1/2 pounds boneless, skinless chicken breasts thinly sliced
Coarse salt and ground pepper
2 tbsp olive oil
4 thin slices of onion
1 large red bell pepper, ribs and seeds removed, thinly sliced
3 cloves garlic, minced
1/4 to 1/2 teaspoon red-pepper flakes
3 tbsp soy sauce (lite/low sodium)
3 tbsp rice vinegar
1 tbsp water
12 to 16 Lettuce leaves (about 2 heads)

Medifast Recipe:  Chicken Wraps

1. Season chicken with salt & pepper. In a large nonstick skillet, heat 1 tbsp of oil over high heat then add chicken; cook, stirring constantly, until cooked throughout. Transfer to a plate.
2. Add remaining tbsp of oil to pan.  Add onion and bell pepper. Cook, stirring constantly, until onion is tender and golden, about 4 minutes (reduce heat if browning too quickly).
3. Reduce heat to medium; add garlic and red-pepper flakes about 1 minute.
4. Stir in soy sauce, vinegar, and water; remove from heat. Add chicken and any accumulated juices; toss to coat. Serve in lettuce.

Pork Chops with Lemon and Parsley

Pork Chops

It's that time of the week when my refrigerator is empty and I've run out of veggies.  This is the perfect dish for that.  This is a very simple meal that takes about 25 minutes to cook.  The recipe is for two servings. When cutting up lemon zest, try to avoid the bitter white part of the lemon.  I find that using my peeler gives me better control.
 
Medifast Lean and Green Recipe
Zest of 1/2 lemon
1 tbsp chopped fresh parsley
1/4 tsp garlic, minced
1 tbsp olive oil
Salt and Pepper to taste
2 bone-in loin pork chops, (about 5 ozs each)

1. In a small bowl, combine lemon, parsley, garlic, 1/4 tsp salt and 1/8 tsp pepper. Set aside.
2. Heat oil in a large skillet over high heat. Season pork chops on both sides with salt and pepper. Cook in skillet until browned, 2 to 3 minutes per side.
3. Add 1/2 cup water to skillet; bring to a boil. Reduce heat to medium-low; cover, and simmer gently until pork is cooked through, 8 to 10 minutes. Transfer pork chops to a platter or serving plates; Sprinkle with lemon-parsley mixture.
4. Serve.  

Lean & Green Requirements
less than 3 condiments
1 healthy fat serving
1 Lean Serving

Zucchini Strips

Zucchini Strips

It's been hectic around here lately and all I've had time for are salads and even that requires some preparation.  So I decided to come up with recipes for meals I can store in the refrigerator and just eat when I'm ready.  Maybe even take with me on outings with my kids.

You can leave it in the refrigerator for up to a day.  I like the "kick" that red pepper brings and I almost always choose it over black pepper but you can substitute if you prefer.

The recipe is just one serving but feel free to double it up if you want to save some for later.

Preparation Time:  5 mins
Cooking Time: 15 mins

The Recipe
1 cup zucchinis (about 1-2 pcs), cut lengthwise into strips
1 tsp olive oil
salt and red pepper for taste
1/4 tsp garlic, minced
1/2 tbsp white wine vinegar
1/2 cup cherry tomatoes, cut in half

1. Preheat oven to 475 degrees.
2. Brush zucchini with 1/2 tsp of olive oil and season with salt and pepper.
3. Roast in the oven for about 15 minutes (or slightly browned)
4. Mix remaining olive oil, vinegar and garlic.
5. Drizzle oil/vinegar/garlic mixture over the zucchinis
6. Top with tomatoes
7. Refrigerate for at least an hour.

Lean & Green Requirements:
3 portions vegetable servings
1 portion healthy fat serving
less than 1 portion condiment

Vietnamese Beef Salad (Bo Luc Lac)

Bo Luc Lac

Prepare for this delicious recipe.  This is our favorite.  I have to warn you though that the substitute Sweet Leaf I use instead of sugar doesnt measure up to actually using sugar but this is delicious nevertheless.  As the name suggests (in Vietnamese), this is shaken beef.  So the secret to cooking is not to use any utensils.  You simply lift up your skillet and shake the beef around making the beef more tender (the garlic also helps with this as it has the power to tenderize meat).  You will love the aroma released every time you do this.  

I used watercress in this recipe but any green mix will do.  I just tried watercress for variety because I always eat spinach arugula and lettuce.  but the watercress is actually a lot more work because I separate the leaves out of the stems which are very bitter. 

Medifast Lean and Green Recipe
Beef Marinade
3-5 ozs rib-eye or New York Strip
1/8 tbsp fish sauce
1/2 tbsp water
1/2 tbsp soy sauce
1/8 tsp sweet leaf
1/16 tsp black pepper
1/2 tbsp vegetable oil
1-1/2 tsp finely chopped garlic

Salad
1/4 tbsp vinegar
1 tbsp water
1/4 tsp sweet leaf
1/16 teaspoon black pepper
1 very thin onion slice (optional -- if added you would have a total of 4 condiment servings)
1/2 cup water cress (or any green mix)

Combine fish sauce, water, soy sauce, sugar, black pepper and marinate the beef. Marinate for at least 30 minutes.

Combine vinegar, water, sugar and black pepper for the watercress salad. Stir well. Add the onions. Toss well. Add the watercress to the bowl but do not toss. Keep the salad in the refrigerator while preparing the beef.

Heat oil in a large, heavy skillet over high heat until garlic sizzles at once. Add the beef and let it cook undisturbed for 1 to 2 minutes. Shake the pan turning the beef to the other side. Add garlic and continue shaking until evenly browned and done to your liking. The key is shaking the beef. There is no need to use any utensils to sear the beef.

Toss the watercress to coat it with dressing and arrange on a serving platter. Scoop us the steak and pile it in the center of the watercress salad. Serve.

Lean and Green Guidelines
1 Lean
1 Healthy Fat Serving
1/2 Vegetable serving
3 Condiment servings

Beef stir-fry with Asparagus

We are at the tail end of Asparagus season I believe which explains why it's everywhere nowadays.  I picked up some when I saw it on sale at Sprouts today.  They had such a beautiful, huge display that it made me want to buy some.  Besides, my fastest dinner nowadays always involves frozen salmon and we all know asparagus is the perfect side dish to salmon.

But today, I wanted to have some beef because I haven't shared any beef recipes yet. 

For those cooking for your entire family, serve this with rice for those not in the Medifast plan.

To those with aversion to asparagus, you can try cauliflower or brocolli florets instead.

This recipe meets the less than 3 condiments recommended by Medifast.

Medifast Lean and Green Recipe

Ingredients:

1/4 lb boneless beef such as flank steak, tri-tip or sirloin thinly sliced	(1/4 lb is only 4 oz.  Remember that you are allowed up to 5 ozs.  so feel free to add a bit more)
1 tsp fish sauce	Condiment #1 - 1/3
1 tsp water
1 tsp tamari sauce (or soy sauce)	Condiment #2
1/6 tsp black pepper	Condiment #1 - 1/3
1/4 tsp sweet leaf	Condiment #1 - 1/8
1/2 cup asparagus	Green (1 serving)
1 tsp olive oil	Healthy Fat (1 serving)
1 tsp chopped garlic	Condiment #3
1 tsp water
1 tsp thinly sliced green onions	Condiment #1 1/24

In a medium bowl, combine the beef with 1/2 tbsp fish sauce, 1 tbsp water, 1 tbsp soy sauce, 1/2 tsp black pepper and sweet leaf.  Toss and mix well.   Allow to marinate for 15 to 20 minutes while you prepare the remaining ingredients.

Trim the asparagus by cutting off 1/3 of the flat end.  Then cut the rest diagonally into 2-inch lengths.  Set aside.

In a large skillet, heat oil over high heat.   Do not allow to heat up so much that smoke is starting to form.  Add garlic, toss well adn then scatter the beef in the pan.  Cook briefly on one side then toss once to sear the other side.  Add the asparagus and toss well.  Add the remaining 1/2 tbsp of fish sauce, 2-1/2 tbsp of water and the green onion.  Cook, tossing once or twice while the aparagus is shiny and tender but not soft. 

Serve.

Cilantro Thai Chicken

Servings: 1

When I found out I can have up to 1 cup of cilantro for condiment, I was excited.  I love cilantro.  I love the smell and the flavor.

If you are cooking for the entire family, please adjust the ingredients.  What I will list below is good for 1 person.  Just multiply each ingredient by however many people will eat.

This recipe uses approx 2-1/2 condiment servings and still meets the < 3 recommended by medifast.

Ingredients:

1 tsp minced garlic Condiment #1

3/4 tbsp cilantro (stems included are fine) Condiment #2 -- 1/16 allowed by medifast

1/4 tsp freshly ground pepper Condiment #2 - 1/2 allowed by medifast

1 tsp tamari sauce* (or soy sauce)  Condiment #3

1/8 tbsp fish sauce Condiment #2 - 1/8 allowed by Medifast

pinch of salt (optional) **

1 tbsp water

3/4 lb chicken (drumsticks or wings)***

*  I use Tamari Sauce because it tastes just like soy sauce but wheat-free but soy sauce works even better.

** This would taste better with salt if using a low-sodium tamari/soy sauce, but I choose to skip it.  Salt is just not good when you're on a diet :-)

*** Up to 5oz of dark meat (cooked weight) is allowed.  When weighing, do not include the bones.

Instructions:

Chop cilantro and garlic very finely.  In a medium bowl or a tupperware, add the cilantro and garlic, ground pepper, tamari sauce, fish sauce and water.  If you are making for more than one person, I recommend just throwing all the ingredients, except the chicken in a food processsor or blender and grind to a fine, fairly smooth paste adding more water as necessary to grind evenly.

Add the chicken pieces, turning to coat everything well.  Cover and allow to marinate for at least an hour or even overnight

Preheat oven to 450F.  I use a toaster oven occassionally depending on how many I'm cooking.  If you are using a toaster oven, preheat oven at 425F or set to Broil.  After heated for about 3 minutes, place the chicken  in the oven turning occasionally to brown and cook pieces evenly until cooked through.

Cooking for the Entire Family:

Serve this with rice and cucumbers for members of the family not on Medifast and if available, use a sweet chili sauce that can usually be purchased pre-made at grocery stores.

Vietnamese Cauliflower with Garlic and Pepper

This cauliflower is good with soups, rice or by itself but to stick with L&G, I grilled pork instead.  I usually serve it with rice for my husband and kids.

The picture shows 3 oz. I always underestimate how big the serving we're allowed to have is ... so just add more for 5 oz of pork. I used all my condiments for the cauliflower so I had none left for the pork. But after grilling, I sprinkled some of the liquid from my cauliflower and it added good flavor to the pork.  Also, ignore the parsley ... that's just garnish to make it look pretty ... I like my food looking pretty ;-)

Medifast Lean and Green Recipe
1 tsp Olive Oil Healthy Fat Serving
1 tsp Minced Garlic Condiment #1
1 cup Cauliflower 2 Green Servings
1/4 Tbsp Fish Sauce Condiment #2 -- 1/4 allowed for fish sauce
1 packet Sweet Leaf Sweetener that is 0 carbs, 0 calories and 0 glycemic index -- get it! :-)
1 tbsp Water
1/4 tsp Black Pepper Condiment #2 - 1/2 allowed for pepper
1/2 tbsp Cilantro Condiment #2 - we're allowed up to 1 cup so this is a very small portion.

1. Grill the pork and set aside.
2. Heat oil in a large skillet over medium-high heat until a bit of garlic sizzles at once, and then add the garlic. Toss well.
3. Add the cauliflower. Cook for 1 minute, and then toss well, exposing the other sides to the hot pan.
4. Mix the fish sauce, water, sweet leaf and pepper in a bowl
5. Add to the cauliflower and cook, tossing often until the cauliflower is tender but still pleasantly crunchy, about 1 minute.
6. Stir in the cilantro, toss once more and transfer to a serving plate deep enough to hold the sauce.

I do "try" to avoid sugar when I cook for me and my family. One of the substitues I absolutely love is Sweet Leaf. It has a very good taste minus the calories.

I avoid High Fructose Corn Syrup for my children. What I found is that most fish sauces include this ingredient. Thai Kitchen Fish Sauce is one of the few I've seen that does not use HFCS. 

Both are available in available local health grocery stores my favorites of which are Mother's Market, Wholefoods and Sprouts.