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 Green Beans and Peppers

Medifast Lean and Green:  Pork

Serves 4

• 4 bone-in pork chops (5 oz each)
• Coarse salt and ground pepper
• 1 tbsp Olive Oil
• 1 cup green beans, trimmed and cut into 1-inch lengths
• 1/2 cup scallions, whites thinly sliced and green parts cut into 1-inch pieces
• 1 jalapeno (optional), thinly slice
• 2 cups roasted yellow or red peppers

Medifast Lean and Green Recipe:  Pork Chops with Green Beans

1. Preheat oven to broil.
2. Roast pepper for about 15 minutes and set aside to cool.
3. Cut peppers into 1 inch squares.
4. Heat a large skillet over high. Season pork chops on both sides with salt and pepper. 
5. Add 1 tablespoon oil to skillet and swirl to coat. Add chops and cook until golden brown, about 4 minutes per side, flipping once. Transfer chops to a serving platter, cover loosely with foil, and let rest 5 minutes.
6. Wipe skillet clean and heat over medium-high. Add 2 tablespoons oil, green beans and scallion whites.  Cook, stirring occasionally, scallions are soft and green beans are crisp-tender, 3 minutes. 
7. Season with salt and pepper. Add jalapeno (if using) and scallion greens and cook, stirring frequently, 1 minute. 
8. Add peppers and cook until warmed through.
9. Serve pork chopse which vegetables on top. 

Chicken with Spinach and Tomatoes

Chicken with Tomatoes, Spinach and Capers

Medifast Lean and Green Recipe
Serves 2

7 oz diced tomatoes in juice, drained
1/4 cup tbsp fresh parsley (1 tbsp if dry)
1 tablespoons olive oil
1 tablespoon fresh lemon juice
1/2 tablespoon jarred capers, drained
2 boneless, skinless chicken breast halves (6 to 8 ounces each)
1 cup fresh spinach

1. In a bowl, stir together tomatoes, parsley, 1 tablespoon oil, lemon juice, and capers. Sprinkle with some salt and pepper if desired.
2. Split chicken breasts in half horizontally. Cover with plastic wrap and pound lightly with a meat mallet.  If you don't have a meat mallet, use the bottom of the pan.  The goal is to flatten chicken so it would cook evenly
3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Cook chicken about 1-3 minutes per side making sure that it's cooked.  Remove from skillet and set aside.
4. Add spinach to the now empty skillet and; season with salt and pepper. Cook and stir until heated through (stopping when leaves just about wilted). 
5. Top chicken with tomato mixture and serve with spinach.

Beef Steak Salad

Medifast Lean and Green Recipe

Most of you probably have a favorite bed of greens topped with some lean meat.  Here is a recipe you might want to add to your list. 

Medifast Lean and Green Recipe

Serves 2

1 tsp chili powder
1/4 tsp dried oregano
1/4 tsp ground cumin
Coarse salt and ground pepper
1/2 lb flank steak
1 tsp olive oil
1/2 cup cherry tomatoes sliced in half
1 tsp Newman's Own Olive Oil and Vinegar
1-2 cups arugula
Medifast Recipe

1. Combine chili powder, oregano, cumin, and 1/4 teaspoon salt. Rub mixture evenly over flank steak
2. In a large skillet, heat oil over medium heat. Add steak; cook until browned on one side, 5 to 8 minutes. Turn; cook until browned on other side, 5 to 8 minutes for medium-rare.  Remove steak from skillet; let rest approximately five minutes before thinly slicing.  Important to slice flank steak thinly.
3. In a medium bowl, whisk together salsa and Newman's Own Olive Oil and Vinegar; season with salt and pepper.
4. Add arugula; toss to coat with dressing.
5. Serve with steak on top.

Chicken Pinwheels

Chicken Pinwheels (or rolls -- I couldn't decide)

The recipe is for one serving but I actually cooked 4 of these for the whole family.  I called it pinwheels because I have kids -- kids like pinwheels. 

Make sure everything is cut thinly to make it easier to roll.  You'll need a sharp knife to cut the tomatoes cleanly .  As far as asparagus, I used 4 spears but the grocery sold this really thin asparagus so if you fee, you need less because you have the thicker kind, please use less.


You actually still have 1 more condiment left so drizzling it with more parmesan cheese halfway to baking it, is acceptable.  I chose to skip it and opted for a Laughing Cow Cheese.

Medifast Lean and Green Recipe
1/2 tbsp Olive Oil
1/4 tsp garlic, minced
6 oz Boneless Chicken Breast
salt and pepper to taste
1 tbsp Parmesan Cheese
1/2 tomato, cut in VERY thin slices.
4 asparagus spears

1. Preheat oven 375 degrees.
2. Cut the chicken across in half so you have a thinner chicken.  Put it between two saran wraps and pound it until you have less than half an inch and flat chicken.  Remember that you will be rolling it so make sure the chicken is not too thick.
3. Heat oil in medium-high heat.  Add garlic.
4. Season chicken with salt and pepper and place on skillet to cook for about 2 minutes.  Just enough to lightly brown it.  Cook one side only.
5. Remove from skillet and spread parmesan cheese on top on the uncooked side.
6. Spread tomatoes and asparagus evenly.  Roll and place in baking pan.
7. Bake for about 12 minutes (or chicken is 170 degrees)
8. (optional) Cut crosswise to make pinwheels.

This is how it looks on the baking pan.  Just keep them
packed so they don't unroll.  

Is that a wedge of Laughing Cow cheese I see?  Why yes!
Tip:  Laughing Cow is so yummy inside the chicken.  Try
it if you're okay with the calories.

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

Chicken with Tarragon Sauce

Before Medifast, this was my favorite dish to make.  The creamy sauce has an opulence reminiscent of meals at five-star restaurants.  It's light.  It's delicious.  Not to mention, it takes 10 minutes to make.  

It's important to make the chicken juicy and this is typically difficult to do with boneless chicken breasts.  So, before cooking try to pound the chicken so it will be even in thickness.   Then, cook in medium-high heat.  Do not overcook.  An inside temperature of 170 degrees is sufficient.

For side dish, try steamed asparagus. 

The ingredients are too small  to measure since I made the recipe good for one.  Cook for another person and just double the ingredients to make it easier.

Medifast Lean and Green Recipe 6 oz  boneless chicken
1/16 tsp salt	Condiment #1 (1/8 of recommended)
1/16 tsp pepper	Condiment #1 (1/8 of recommended)
1/2 tbsp olive oil	Healthy fat serving
1/16 cup water
1-1/2 tsp cream substitute	Condiment #1 (3/4 of recommended)
1/2 tbsp dijon mustard	Condiment #2 (1/2 of recommended)
1/8 tbsp tarragon	Condiment #2 (1/8 of recommended)

1. Sprinkle chicken breasts with salt and pepper.  
2. Heat olive oil over medium-high heat and add chicken .  Cook until inside temperature reads 170 degrees about 10 minutes
3. Transfer to a plate when done.
4. Adjust heat to medium.  Pour water, half and half, mustard and tarragon into hot skillet.  Whisk until thickened.
5. Pour sauce over chicken.
6. Serve with vegetables like asparagus.

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.

Pork Tenderloin with Dijon Mustard Sauce

It's summer and it's time to grill!  This dish is very fast to make.

For condiments, we are allowed 1/2 tsp of mustard seed and 1 tbsp of mustard.  I just combined these two and if you're more lenient, just use pre-made whole grain dijon mustard for better taste.   My brand recommendation is at the bottom of this page.  It's only 10 calories in 1 tsp.  Before I was OP, I used twice the amount of mustard and mustard seed.  It did taste better but the portion below is my recommendation now.  Stay OP!!!

Spray some balsamic vinegar to your veggies to marry the flavors.

Medifast Lean and Green Recipe

1/2 tsp mustard seed

1 tbsp (dijon) mustard

1 tsp olive oil

5 oz pork

salt and pepper

1. Combine mustard seed and dijon mustard.  Mix thoroughly.
2. Season pork with salt and pepper
3. Heat grill to medium and lightly oil the grates
4. Place pork on the grill.  Cover; Turn when grill marks are visible; Cook until meat is no longer pink in the middle.
5. Brush with mustard/mustard seed
6. Serve with your favorite grilled veggies.

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.