Monday, September 24, 2012

Indian Chicken with Roasted Cauliflower & Curry Yogurt Sauce

9 oz (cooked weight) of grilled chicken (1 1/2 Leaner)
*This is approx 14 oz raw weight of chicken
12 oz bag of frozen cauliflower (4 Green)
*12 oz frozen bag of cauliflower yielded 340 grams cooked weight
1 red bell pepper (2 green)
1 tsp olive oil (1 Healthy Fat)
1 cup reduced sodium chicken broth (1 Condiment)
1 tsp yellow curry powder (1 Condiment)

Indian Yogurt Sauce:
1 single serving Fage Plain Greek Yogurt (7 oz container) (1/2 Lean)
1 TB light mayonnaise (1 Healthy Fat)
1 TB yellow mustard (1 Condiment)
1 tsp yellow curry powder (1 Condiment)
2 packets Splenda (2 Condiments)

Preheat oven to 375 degrees. Break up the cauliflower or use bag of frozen cauliflower and place in a 13 x 9 baking dish. Pour chicken broth over the cauliflower. Sprinkle 1 tsp of Curry Powder over the cauliflower.  Bake at 375 degrees for 45 minutes, turning every 15 minutes.

Using olive oil, light saute red bell peppers until tender.  Grill 2 boneless skinless chicken breasts and cooked until done on a indoor or outdoor grill.  Shred grilled chicken.  Mix shredded chicken and bell peppers together.

Make the yogurt sauce by mixing all the ingredients. Spoon sauce over grilled chicken, hot cauliflower and serve.

This recipe makes 2 servings.

Each serving is 1 Lean, 3 Green, 1 Healthy Fat, 3 Condiments.
345 calories, 16 g carbs, 12 g fat, 39 g protein

Sunday, September 9, 2012

Tofu & Fried Rice

11.25 oz extra firm tofu (3/4 leaner)
1 tsp Red Robin seasoning salt (1 condiment)

1/2 cup Egg beaters (1/4 leanest)
73 gram cooked radishes (1 green)
90 grams riced cauliflower (1 green)
1 tsp low sodium soy sauce (1/2 condiment)
.75 oz avocado (1/2 healthy fat)

62 grams steamed green beans (1 green)

1 wedge Laughing Cow Light cheese (1/2 health fat)
2 tsp low sodium soy sauce (1 condiment)
1 TB Srirachi Sauce (1/2 condiment)

To make tofu:
Preheat oven to 350 degrees. Slice tofu into thin slices and arrange on a cookie sheet. Pat tofu with paper towels to dry.  Lightly season with Red Robin seasoning salt.  Bake for 20 minutes and turn tofu. Bake for another 20 minutes or until golden brown.  *Please note that cooking times will vary greatly based on how much water is retained in the tofu.  Tofu will shrink a lot as it bakes.

To make fried rice:
Using steamed cauliflower, pulse in food processor until rice texture. Finely dice radishes and saute in pan.  Add cauliflower and 1 tsp soy sauce.  Add egg beaters and cook golden.

To make sauce:
Mix Laughing Cow Light cheese with 2 tsp of soy sauce & Srirachi.  Blend until smooth.

Add riced cauliflower to plate and top with avocado. Arrange steamed green beans on plate. Arrange tofu on plate and use sauce to dip tofu in.

Monday, September 3, 2012

Garlic Chicken 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*

4 packets Medifast Cream of Chicken Soup
4 TB Golden Ground Flax Seed
1/2 cup Eggbeaters
1 tsp Garlic Powder
1 tsp McCormick Grill Mates Fiery 5 Pepper seasoning
1/2 tsp Baking Soda
1/2-3/4 cup water

Preheat oven to 350 degrees. Mix all ingredients together. Pour mixture into silicone baking cups or regular muffin tin sprayed with non-stick cooking spray.  Fill 12 muffin cups.  Bake for 18-20 minutes.

Enter recipe yields 12 muffins.
1 Medifast meal = 3 Muffins
3 Muffins = 1 Medifast meal, 1/2 healthy fat, 1.25 condiment, 1/16 leanest