Looking to spice up your Medifast Diet? Tired of eating the same meals? Well we have compiled some of the best Medifast Lean and Green Recipes to make your Medifast weight loss journey that much more enjoyable!
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Medifast Lean and Green Recipes
Mashed Cauliflower
1 ½ cups steamed cauliflower
I Can’t Believe It’s Not Butter spray
Salt/pepper
Mash the steamed cauliflower (could do this in a blender). Could also add 1 Tblspn skim milk for consistency, if desired. Spray with “butter” spray and add salt/pepper to taste. Counts as 1 Green portion.
Salad dressing
1 tablespoon of olive oil with 1tsp of basalmic vinegar,and 1/8 tsp of dijon mustard, use a wire whisk and it flavors a spinach, tomato and cubumber salad just enough!
Cheesy oven-fried chicken
Forgot to say, Spray top with “I Can’t Believe It’s Not Butter Spray” before baking. Also, I used a little LF milk on the chicken before rolling in the cracker crumbs. Don’t know if this makes any difference in the outcome and the added carbs is insignificant.
1 small chicken breast, 1/2 pkg. MF crackers, 1/4 cup shredded LF Cheese. Spray small pan or cookie sheet with Pam or other no-cal spray (I like Mazolla Pure). Crush crackers into crumbs. Wash chicken breast, do not pat dry, immediately roll in cracker crumbs.
Bake at 350 degrees for 45-60 mins. until just browned around the edges. Remove from oven. Place cheese on top and return to oven for 5 mins. or until cheese melts. Remove from oven and allow cheese to set 5 mins. Enjoy!
PIZZA BURGER:
1 small turkey burger or extra-lean hamburger. Sprinkle with a small amount of onion powder and Italian seasoning, or pizza seasoning. Cook in small frypan over medium heat on stovetop. Pour 1/4 cup SF tomatoe sauce over burger, cover, and simmer on low heat for 15 mins. Place 1/4 cup LF cheese on top and cover just until cheese melts. Enjoy!
ORIENTAL CHICKEN & GREENS SALAD:
Spray George Foreman Grill with no-cal spray like Pam. Wash 1 chicken breast, pat dry. Sprinkle small amount of seasoned salt or asian five-spice powder on chicken breast. Grill 9-10 mins. Remove from grill and allow to rest 5 mins. Prepare your favorite green salad. Dice chicken. Add chicken and 2 tbsp. SF sweet-n-sour sauceto salad. Toss and Enjoy!
Texas Beef Chili
4lbs boneless chuck roast, cut into 1/2 inch pieces, 2 tbl chili powder, 12 oz tomato paste, 16 oz tomato sauce, 32 oz beef broth, 2 tsp garlic powder, 1 tsp salt, 1 tsp ground oregano, 1 tsp ground cumin, 1 tsp paprika, 1 tsp onion powder, 1/2 tsp black pepper, 1/2 tsp ground red pepper. Brown meat in Dutch oven over medium-high heat. Remove meat, reserving drippings in dutch oven. Add chili powder to dutch oven, cook, stirring constantly for 2 minutes. Stir in tomato paste, cook for 5 minutes. Return beef to dutch oven, add beef broth, stir. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer, uncovered for 1 1/2 hours, stirring occasionally, until beef is tender. This makes 12 L&G size servings and has 2 carbs. So, you could have a small salad with it if you wanted to! Chili and salad…. Yum! I’m going to make this over the weekend! I plan on freezing half the batch for a later date. Have fun cooking!
Zucchini Hash Browns
Zucchini Hash Browns 1 cup grated zucchini 1 Tbsp. grated onion 2 eggs, beaten slightly Salt, pepper, onion powder, (garlic powder for those who use it) Heat canola oil or butter flavored Pam in a skillet. Mix all ingredients in medium sized bowl and drop by heaping tablespoons in hot skillet. When brown on one side, turn and cook the other side. Stack on a plate and keep in warm oven until whole batch is done. You can top these with butter spray and maybe a little salt.
Pork Provencal
2 5oz pork chops (or 10oz of pork tenderloin, cut into two pieces,)
1 can (about 1 1/4C- 1 1/2C depending on can size) diced tomatos with juices
1 small sweet onion
1 tsp herbs de provence
1/4 tsp red pepper flakes
1 tbsp EVOO
Salt (thicker grain is better, like sea salt or kosher salt)
Pepper
Heat the oil in a searing pan or deeper saute pan on medium heat. Salt and pepper the pork chops on both sides. Then, while heat is still medium, sear the chops on until brown on the outside and/or a meat therm. reads about 160 degrees. (About 3-4 min a side, longer for thicker chops) Remove chops from pan and place on plate with a foil tent. Slice onion into thin stips, add to pan you cooked the pork in. Allow onion to absorb pork juice and get crispy/tender, and kind of carmelized. Add the tomatos with juices, herbs de
provence and red pepper flakes. Simmer 8-10 min covered, stirring occasionally, until flavors have combined and sauce starts to thicken. Add the chops back to the dish for a min or two to warm and absorb some sauce. Put one chop on a plate and cover with
about 3/4 C of sauce, and Presto! The beginning of a great L&G!! (you end up with a little tomato/onion sauce left over… but I just experiment with that the next day! If you use the loin, cook the same way, just adjust your meat searing time… if the meat therm. reflects 160 you are good to go. I like to use loin instead of chops, because it is more tender/juicy and is harder to over-cook.
Makes two L&G meals.
Roasted Cauliflower
1 Head of cauliflower
2 tablespoons extra-virgin olive oil
1 teaspoon garlic salt
1/2 teaspoon pepper
1/2 teaspoon chili powder
1 tablespoon balsamic vinegar
Preheat oven to 450 degrees.
Trim head of cauliflower and cut into bite-sized florets.
Dry cauliflower well.
Drizzle with olive oil then sprinkle with garlic salt, pepper, and chile powder.
You can adjust seasonings according to your personal preferences.
Toss cauliflower until seasonings are well distributed.
Pour into a greased baking pan and bake for 20- 25 minutes, stirring once or twice.
Cauliflower should be a dark, golden brown when baking is completed.
Remove from oven and pour into a serving dish.
Top with balsamic vinegar and toss well.
Divide it up for your Green Servings!
Fried Rice
Veggies
3/4 cup Celery
2/3 cup Mushrooms
1/3 cup Onion
1.5 cup Zucchini
1 cup Red Pepper
1 tsp cumin
1 tsp ginger
1 1/2 tsp paprika
2 tbspn soy sauce
3 pkg Shirataki noodles, diced into rice sized pieces
Salt/pepper to taste (I like to use garlic salt)
Dice veggies into uniform size so they cook evenly. Spray wok with pam, add veggies and spices. Stir fry until vegies are soft.
Remove from wok.
“Rice”
2 tblspn soy sauce
1 1/2 tsp paprika
1 tspn cumin
1 tspn chipotle pepper
Salt/pepper to taste (I like to use garlic salt)
Spray wok with pam, toss in diced noodles. Spray noodles with Pam and add spices. Stir fry until there’s no liquid remaining.
Remove from wok. This makes basically 3 1.5 cup servings which count as your green.
Meat
8 oz diced turkey tenderloin (or use any MF sized portion of chicken, pork or shrimp)
1/2 tblspn paprika
1/2 tblspn cumin
Spray a pan with pam. Sauté on high heat until meat turns white. Toss in seasoning and continue to sauté. When meat starts to brown, add 1/4 cup of water and deglaze the bottom. Pour into the wok with the veggies/”rice” and stir until turkey is evenly distributed throughout. If there’s liquid collecting in the bottom, put on high heat and cook it off while stirring the mixture.
Cole Slaw
1/3 cup red onion, diced finely
1 1/3 cup celery, diced finely
7 cups red cabbage, diced finely
1/8 cup garlic, minced
1 1/2 tblspn fresh thyme, minced
10 oz Walden Farms SF Cole Slaw dressing
Salt/Pepper to taste
Just combine it all and let it sit for a while to let the flavors mingle. I let it sit for 12 hours or so. The pic is of it just after putting it together. The red cabbage will bleed its color and after 12 hours the whole thing turns purple! This mix is also kinda strong on onion and garlic, so modify it as you please. Total is about 9 cups, 214 calories, 53 carbs. A “Green” portion would be 1 1/2 cups, 37 cals, 9 carbs.
Sausage with Peppers and Onions
1 lb (or a bit less) ground turkey
1 1/2 tblspn rosemary (chopped as finely as you like)
1 tsp tarragon (you could use basil instead, if you like
1 tsp oregano
1/2 tsp ground cumin or ground chipotle pepper (can adjust to increase
picyness)
1/2 tsp garlic salt
ground pepper to taste
1 1/2 cup peppers and onions (frozen works well)
Spray pan with Pam and sauté veggies until they just begin to brown. Remove to a bown and deglaze the pan with a couple tablespoons of water and pour that in with the veggies.
Mix seasonings with turkey and form into 4 sausage shaped links. Spray with pam and brown all sides (on med-hi heat) in same pan that you did the veggies in. Turn heat to low, pour veggies over sausage and ad 1/4 cup water. Cover and let simmer 10 minutes.
Remove the lid and let the liquid evaporate until the sizzle sound begins again. Then plate ‘em up! This recipe makes two servings. Each serving counts as a lean and 1/2 cup of cooked veggies. The picture has one serving
Balsamic Chicken Salad
1/4 c. Good Balsamic Vinegar (20 calories)
1 Tbsp. Koops Horseradish Mustard (O calories)
1 tsp. crushed garlic (0 calories)
2 tsp. Splenda (< 5 calories)
2 T. water
Whisk to blend. Toss with warm roasted shredded chicken breast and put on top of salad made with cuc’s, tomatoes, radishes and green onions. Drizzle “a little” more dressing over top. I had this last night for dinner. IT WAS DELICIOUS! The chicken had just enough natural fat in it to make it more of a true salad dressing, but if you want to make the dressing just for a salad, you might want to add a drizzle of E.V.O.O., but remember, 1 Tbsp. of olive oil has 120 calories, so use it sparingly.
Chicken Broccoli Alfredo
3 oz cooked chicken (or raw but use a little more)
1/2 C italian cheese blend, shredded
1 T parmesan, grated
2 T 1/2 n ½
salt and pepper
pinch of nutmeg
1/2 C broccoli
1/2 C beansprouts
1/2 C shirataki noodles
Sautee the veggies in Pam for a couple of minutes. When they’re soft add the chicken, heat through, add the rest of the ingredients, toss, heat for a couple more minutes. Top with the parmesan cheese.
Taziki Sauce
4 oz. Fresh plain (natural) yogurt
1/4 Cucumber seeded and grated
1 teaspoon miced garlic
Salt and pepper (if you want)
2 pinches dry dill (optional)
Mix all ingredients together and place in fridge until needed. If the yogurt has got too much liquid in it, let it flow through a clean, thick net.
Cucumber salad
cucumber, peeled,seeded,& chopped
slice red onions, sliced however you prefer
1/4 cup olive oil
1/4 cup red wine vinegar
1/2 teaspoon garlic salt
crushed black pepper to taste
1 tspn Molly McButter cheese flavor sprinkles
Combine ingredients, mixing well.
Divide into two bowls leaving some liquid in the bottom of each bowl. Refrigerate if desired and eat later or enjoy now!
Turkey Meatloaf Recipe
(Makes 5 servings)
1/2 pound ground turkey
1 egg
1/4 cup salsa
1/8 cup chopped red bell pepper
1/8 cup chopped yellow bell pepper
1/4 cup chopped onion
1/4 cup dry bread crumbs or Medifast Honey Mustard Pretzel sticks
1.Preheat oven to 350 degrees F (175 degrees C).
2.In a large bowl combine the turkey, egg, salsa, red bell pepper, yellow bell pepper, onion, bread crumbs/pretzel sticks and lemon pepper.
3.Mix well with hands until blended.
4.Press mixture into a loaf pan.
5.Bake in the preheated oven for 25 minutes
Low Fat Cheesy Creamed Chicken Recipe
(Makes 6 servings)
1/4 cup onion, chopped
1/4 cup celery, chopped
1/4 cup peppers, red bell, chopped
1 cup chicken breast, cooked
1/4 cup Wondra flour
2 cups milk, fat free
1 cup cheese, shredded
1/2 tsp salt
1/4 tsp pepper
1/4 cup parsley, fresh
1. In a non stick pan, cook the onion, celery and peppers until soft, adding a little water if needed. Chop the chicken and add it to the pan
2. In a separate pot, stir together the Wondra flour and cold milk.
3. Place over medium heat, cook and stir until thickened.
4. Remove from the heat and add the cheese. Cover and allow to sit without stirring, for 5 minutes, or until the cheese is melted.
5. Stir in the salt, pepper and the chicken mixture
6. Add the fresh parsley just before serving.
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