Thursday, August 30, 2012

Spicy Slap Yo Momma Chicken


6 ounces of pre-cooked shredded chicken breast (1 leaner)
Approx 3 cups raw spinach **You will only want to use 1 cups cooked, so be sure to measure after it is cooked**  (2 green)
1/2 cup of Rotel Tomatoes (1 green)
2 wedges of Laughing Cow Light Cheese (1 Healthy Fat)
1 tsp  McCormick Fiery 5 Pepper Seasoning (2 condiments)

In a 10" sauce pan, add 1/4 cup of water. Add 3 cups of raw spinach to water and saute until spinach is wilted.  Remove spinach to measure out 1 cup or 180 grams. Add 1 cup of cooked spinach back to pan.  Add 1/2 cup of Rotel Tomatoes, chicken and seasoning to pan.  Continue to cook until the chicken is warm. Add Laughing Cow Cheese and stir in so it is creamy.

This counts for 1 leaner, 3 green, 1 healthy fat and 2 condiments.


Monday, August 27, 2012

Java Chip Cookie Shake


The Recipe:
1 Medifast Soft Bake Cookie packet
6 coffee ice cubes (freeze coffee in an ice cube tray)
1 cup Silk Unsweetened Vanilla Almond Milk (30 calories, 1 g carbs)

Add dry Medifast Soft Bake cookie packet to blender with 6 coffee cubes and 1 cup of almond milk.  Blend until smooth.

This counts for 1 Medifast meal & 1 condiment. 






Saturday, August 25, 2012

Cherry Chocolate Chip Muffins

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*


The Recipe:
3 packets Medifast Chocolate Chip Pancakes
3 packets Medifast Brownie
4 TB ground flax seed
1 box sugar free cherry Jello
3/4 cup Egg Beaters
3/4 cup water

Preheat oven to 350 degrees. Mix all ingredients together. Pour evenly into 12 muffin cups. Either use silicone muffin pan or spray each cup with non-stick spray.  Bake for 18-20 minutes.

This recipe yields 12 muffins.
1 serving is 2 muffins. 2 muffins equals 1 Medifast meal, 1/3 healthy fat, 2/3 optional snack, 1/16 leanest.



Fiery Salmon with Grilled Zucchini and Eggplant



The Recipe:
7 oz Salmon Fillet (raw weight) (5 oz cooked weight)
1 tsp McCormick Grill Mates Fiery 5 Pepper Seasoning
1 medium zucchini, sliced (90 grams cooked weight)
2 slices of eggplant (100 grams cooked weight)
1/2 tsp black pepper

Fire up your outdoor BBQ grill and preheat it well. 

Spray tin foil with a bit of non-stick cooking spray. Put salmon skin side down on a piece of tin foil big enough to wrap around the fillet. Sprinkle 1 tsp of McCormick Grill Mates Fiery 5 Pepper Seasoning on fillet.  Join the long sides of the foil together up and around the salmon completely. Fold the foil sides together to create a seal and prevent them from coming apart.

Arrange zucchini slices and egg plant slices on a grill basket. Sprinkle with black pepper.

Put the salmon and grill basket with vegetables in it on your BBQ grill and close the lid to your grill. Check the salmon doneness after 15 minutes; your salmon is ready when it's light pink and moderately resilient to the touch when pressed.  Flip the vegetables in the grill basket after 15 minutes. Cook & salmon for up to 25 minutes or until done.

This recipe counts for 1 lean, 3 green, 3 condiments

Friday, August 17, 2012

Mom's Eggplant Lasagna




Eggplant appx 3 med size (445 g cooked) (9 green)
2 14 oz cans of diced tomatoes - less than 5 g of carbs per serving (7 green)
1/2 tsp italian seasoning (1 condiment)
1/2 tsp garlic powder (1 condiment)
1.5 packages of Jennie O Hot Italian Turkey sausage  (22.5 oz cooked) (4.5 lean)
16 oz 1 or 2% cottage Cheese (1 1/2 leaner)
1/4 c egg beaters (1/8 leanest)
1 3/4 c low fat Mozzarella Cheese (1 3/4 lean)

Preheat over to 400. Slice the eggplant, sprinkle with salt, put in single layer on parchment paper, lightly salt and bake turning half way. Takes 2 baking sheets. Once done, reduce oven to 350 degrees.

Stir together diced tomatoes, italian seasoning and garlic powder. Simmer over low heat till thickened. About 30 minutes.  Take turkey sausage out of skins and brown, stir in with tomtoes.

In a food processor or blender, mix together cottage Cheese and egg beaters.  Blend until smooth.

In 9X13 in pan spread 1/4 tomato sauce in bottom of pan. Put down one layer of cooked eggplant, spread 1/2 cottage cheese mixture on eggplant, spread 1/2 remaining sauce, sprinkle on 1/2 the mozzarella, repeat.

Bake at 350 for 45 min.

The entire recipe makes:
16 green, 8 Lean, 2 condiments

This recipe makes 8 servings. Each serving is:
2 green, 1 lean, .25 condiments


Wednesday, August 15, 2012

Mexican Zucchini Boats

180 grams Zucchini (2 green)
1/2 cup Rotel (1 green)
4 oz shredded chicken breast (2/3 leaner)
1 1/3 oz low fat shredded cheese (1/3 lean)

Preheat oven to 400 degrees. Cut zucchini in half length wise. With a spoon, scoop on the inside seeds to create the Zucchini Boat. Weigh the zucchini so you have 180 grams. I cut my zucchini into 3 boats to fit my pan.  Fill each boat with shredded chicken, evenly distributing the chicken among the boats. Top the chicken with 1/2 cup of Rotel. Bake for 30 minutes. Add shredded cheese and bake for another 10 minutes.

This entire recipe counts as 1 lean & 3 greens.




Tuesday, August 14, 2012

Zucchini Lasagna and Homemade Tomato Sauce

I saw this great recipe on a message board for Zucchini Lasagna & modified it a bit to make it fit exactly into our Lean and Green guidelines.

Zucchini Lasagna
2 cup (360 grams) zucchini  4 green
2 c fresh spinach 4 green 
2 c Homemade Tomato Sauce (recipe below) 4 green, 6 condiments
16 oz Ground Turkey (96% lean) 2 2/3 leaner
1 Eggs 1/3 lean
12 oz Cottage Cheese (1%) 1 leanest
8 oz Mozzarella (low fat) 2 lean

With a potato peeler, slice zucchini into thin ribbons for "noodles." Brown ground turkey and add sauce. Combine spinach, cottage cheese, and egg in bowl. Layer with turkey and sauce, cottage cheese mixture, and zucchini "noodles" repeat layers. Cook at 400 degrees for 30 minutes- enjoy your healthy "lasagna" with the whole family!

Entire recipe is (including the sauce recipe below):
6 lean, 12 green, 6 condiments
Each serving is:
1 lean, 2 green, 1 condiment - you can add a 1 cup side salad to make a full lean and green meal.

Homemade Tomato Sauce
5-6 tomatoes (360 grams) 4 green
1 TB garlic 3 condiments
1 tsp basil 1 condiment
1 tsp ground oregano 2 condiment


Add tomatoes to boiling water for 1 minutes. Remove skins and cores and place in a large pot. Boil gently for 5 minutes.  At the end of the boiling period there will be quite a bit of liquid.  Remove 1.5 cups of liquid for use as tomato juice. Add garlic & tomatoes and simmer uncovered for 45 minutes or until the sauce has thickened.  Add the basil and oregano and simmer another 15 minutes or until the sauce has reached the desired consistency.

Yield:  2 cups sauce, 1.5 cups juice



Saturday, August 11, 2012

Win a Medifast Meal Counter!!

Apple Cinnamon Oatmeal Cookies


1 packet Medifast Peach Oatmeal
1/4 tsp cinnamon (1/2 condiment)
1 packets Splenda (1 condiment)
1/8 tsp baking powder (1/4 condiment)
1/2 tsp vanilla extract (1 condiment)
1/3 cup water

Preheat oven to 350º F.  Mix all dry ingredients together, add extract and water.  Stir until
moistened.  Scoop into mini paper baking cups or greased baking pan (use Pam non-stick
cooking spray) and bake for 12-15 minutes or until golden brown.

Peach Cobbler Muffin

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 packet Medifast Peach Oatmeal
1/4 tsp cinnamon (1/2 condiment)
1 packet Splenda (1 condiment)
1/2 tsp vanilla extract (1/2 condiment)
1/4 tsp baking powder (1/2 condiment)
1/3-1/2 cup water

Preheat oven to 350º F.  Mix all dry ingredients together, add extract and water.  Stir until
moistened.  Scoop into mini paper baking cups or greased baking pan (use Pam non-stick
cooking spray) and bake for 12-15 minutes or until golden brown.

This entire recipe counts for 1 Medifast meal, 2.5 condiments

Blueberry Muffin

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 packet Medifast Blueberry Oatmeal
1/4 tsp cinnamon (1/2 condiment)
1 packet Splenda (1 condiment)
1/2 tsp vanilla extract (1/2 condiment)
1/4 tsp baking powder (1/2 condiment)
1/3-1/2 cup water

Preheat oven to 350º F.  Mix all dry ingredients together, add extract and water.  Stir until
moistened.  Scoop into mini paper baking cups or greased baking pan (use Pam non-stick
cooking spray) and bake for 12-15 minutes or until golden brown.

This entire recipe counts for 1 Medifast meal, 2 condiments.

Friday, August 10, 2012

Sweet Buns

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

1 package of Medifast Oatmeal, any flavor
1 package Medifast Eggs
1/2 tsp baking powder  (1 condiment)
2 TB ground flax seed (1 Healthy Fat)
1 packet of Splenda (1 condiment)
1 tsp vanilla extract (1 condiment)
4 TB water

Topping Spices: (pick one) (1 condiment)
1/2 tsp Cinnamon
1/2 tsp Pumpkin or Apple Pie spice
1/2 tsp Nutmeg

Preheat oven to 350 degrees. Mix all dry ingredients, add water and vanilla, and mix thoroughly. Form into
2 small bun shaped mounds on a cookie sheet. Smooth the tops and sprinkle with spice of your
choice. Bake for 10-11 min and then put under broiler for 1-2 min just to barely brown top.

1 bun = 1 Medifast Meal, 1/2 Healthy Fat & 2 Condiments)



Wednesday, August 8, 2012

Tofu Fries

1 package of Extra Firm Tofu
Red Robin seasoning (1 condiment)
Pam (1 condiment)

Preheat oven to 400 degrees. Slice tofu in strips like french fries. Spray cookie sheet with Pam. Lay out tofu on cookie sheet.  Lightly spray Pam on tofu fries.  Sprinkle with Red Robin seasoning or other seasoning salt.  Bake at 400 for 25 minutes. Turn tofu fries over and bake for another 20 minutes or until golden brown.

The entire recipe counts as 1 Leaner & 2 Condiments.


Maple Chai Muffins

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

2 Medifast Maple Brown Sugar Oatmeal
2 Medifast Chai
1/2 cup Egg Beaters (1/4 leanest)
2 TB Ground Flax Seed (1 healthy fat)
2 packet Medifast Pancake Syrup (2 condiments)
1 tsp pumpkin pie spice (2 condiment)
1 tsp vanilla extract (1 condiment)
1 tsp baking soda (1 condiment)
1/2 tsp baking powder (1 condiment)

Preheat overn to 350 degrees. Spray a muffin pan with  Pam and pour batter to make 4 muffins. Bake for 12-15 minutes, or until a toothpick comes out clean.

Total recipe yields 8 muffins or 4 Medifast meals.
2 Muffins = 1 Medifast meal, 1.75 condiments, 1/4 healthy fat, .06 leanest.


Spicy Cream of Jalapeno Soup

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 Medifast Cream of Chicken Soup
1/4 cup  Rotel (diced tomatoes with green chiles or habanero peppers) (1/2 green)
2 tsp sour cream
1 cup water


Blend together in magic bullet or blender for 1 minute. Heat in microwave for 2 minutes.

This entire recipe counts for 1 Medifast meal, 1/2 green, 2 condiments.



Dilly Biscuits

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

2 Medifast Cream Of Chicken packets
2 Medifast Eggs packets
2 TB ground flax seed (1 healthy fat)
10 TB water
1 1/2 tsp Baking Powder (3 condiments)
1/2 tsp garlic powder (1 condiment)
1 tsp dried dill weed (1 condiment)

Warm oven at 375 F. Put in sprayed muffin tin-regular size not mini. Bake 15 mins until just
brown and spring back when pressed.

2 biscuits = 1 Medifast meal, 1/4 Healthy Fat, 1 Condiment
Total yield 8 muffins/4 Medifast meals

Soup Chips


1 Medifast Cream of Chicken, Cream, Tomato Soup, or Cream of Broccoli soup Packet
4 Tablespoons of Cold Water

Directions: Whisk the soup mix soup and water together in a bowl. Spray a glass pie plate with
Pam. Pour mixture into pie plate and swirl it around so that it coats the bottom of the pie plate. The
mixture will be thin.

You can top your “chips” with a few shakes of taco seasoning, cayenne pepper, fat free parmesan
cheese, molly mc cheese, garlic powder / basil flakes, etc. Microwave between 2 and 5 minutes
(microwaves vary) so check the bottom of the plate after 2 minutes — when the bottom starts
to brown a bit, they are done. Cool a bit and slice or break into pieces. These store great in zip-
lock bags for a great “grab and go” meal.

Chinese Chicken Noodle Soup

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 package of Medifast Chicken Noodle Soup
1 1/2 cups water
1 tsp Chinese hot mustard (1 condiment)
2 tsp low sodium soy sauce (1 condiment)

Heat on stove or in microwave container per package directions.

This recipe counts for 1 Medifast meal & 2 condiments

Mexican Hot Chocolate

1 packet Medifast Hot Cocoa
1/4 tsp cinnamon (1/2 condiment)
1/4 tsp vanilla extract (1/4 condiment)
6 oz of water


Pour 6 oz cold water into a shaker jar. Add one packet of the Medifast Hot Cocoa, the cinnamon
and vanilla extract. Shake until dissolved. Place in microwavable container and microwave for 2
minutes. Allow the drink to cool, stir and enjoy.

Healthy Ketchup

I found this recipe for Healthy Ketchup and ran it by Nutrition Support to see how we can incorprate this in our 5 and 1 plan.


3 cups grape tomatoes (18 Condiments)
1/4 cup sliced onion (4 Condiments)
scant 1 tbsp apple cider vinegar (1 Condiment)
1/4 tsp salt (1 Condiment)
1/8 tsp powdered ginger (omit if desired) (1/4 Condiment)

Preheat oven to 400 F. Roast first two ingredients 40-45 minutes, or until the tomatoes are shriveled and most of their liquid is absorbed. Then blend with all other ingredients. Let cool before putting in the fridge, and for thickest results leave uncovered a few hours even after putting in the fridge.

Total Recipe: 24 Condiments 
2 TB of ketchup = 1 Condiment Serving

This is a great recipe from Chocolate-Covered Katie's Blog. *Please note that most of her recipes, while healthy, are not on plan. I just want to give credit where credit is due.


Tuesday, August 7, 2012

Peanut Butter Chocolate Cookies

1 Medifast Chocolate Pudding
1/4 tsp baking power (1/2 condiment)
1/2 tsp cinnamon (1 condiment)
1 packet Splenda (1 condiment)
1/2 tsp vanilla extract (1/2 condiment)
2 TB PB2 (1 optional snack)

Mix all the dry ingredients, add the water w/vanilla extract, then the peanut butter. Mix well makes 5 cookies. Spray cookie sheet with Pam, bake at 350 for 14 min.

Heavenly Hash Ice Cream

*This recipe was modified on 2/06/2013 to reflect the most current Medifast guidelines*

1 Medifast Chocolate Pudding
1/2 cup of ice
1 TB low fat cream cheese  (1 condiment)
1 tsp almond extract (1 condiment)
2 TB Walden Farms Marshmallow dip (1 condiment)

Put all ingredients (expect Walden Farms Marshmallow dip)  in Ninja, Magic Bullet or other blender & blend until smooth. Pour into cup and fold in Walden Farms Marshmallow dip.  Gently stir to zig zag but not mix.

This entire recipe counts for 1 Medifast meal, 3 condiments.

Big Ole Pancake

*It has come to my attention that you should only eat your healthy fat with your lean serving.  This recipe does use a healthy fat (flax seed) in the recipe, so technically that is not permissible.   Please use all recipes at your own risk & contact your health coach or Medifast Nutrition Support if you have any questions or concerns on how to incorporate your healthy fat*

1 Medifast Pancake (Chocolate Chip featured here but any will be great!)
1/4 cup of Egg Beaters (1/8 leanest)
2 TB flax seed (1 healthy fat) (optional)
1/4 tsp baking powder (1/2 condiment)
1./4 cup of water

Blend together and pour into heated skillet.  Cook until golden & flip!


Monday, August 6, 2012

Blue Cheese Dressing


I make my own Blue Cheese dressing and it is DIVINE!

1 cup of Mayo (I like the one with Extra Virgin Olive Oil)
1 cup fat free Sour Cream
1 TB of Apple Cider Vinegar
1 tsp garlic powder
1 tsp black pepper
6 oz Blue Cheese crumbles

Mix well together and store in refrigerator.

Makes about 24 1 oz servings.
1 ounce = 65 calories, 2 g carbs, 5 g fat, 2 g protein.
I count 1 ounce as 1 healthy fat.