Sunday, February 24, 2013

Shepherd's Pie




8 oz uncooked 96% extra lean ground beef (yields 6 oz)
6 large eggs
4 oz moderate fat cheese, shredded
1 12 oz bag of frozen Cauliflower (yields 322 g cooked)
1 14.5 oz can french cut canned green beans (yields 248 g)
169 g raw portobello mushrooms (yields 103 g cooked)
1 packet Medifast Gravy
1 TB Montreal Steak Seasoning

Preheat oven to 350 degrees.

Cooked frozen cauliflower in microwave per the directions on the bag. Add cooked cauliflower to food processor.  Add 6 eggs.  Blend until smooth. Weigh on food scale and divide by 6.

Pan fry ground beef and add Montreal steak seasoning. Weigh on food scale and divide by 6.

Cook portabello mushrooms on countertop grill for about 5-7 minutes.  Dice mushrooms. Weigh on food scale and divide by 6.

Drain can of green beans in strainer. Weigh on food scale and divide by 6.

Mix 1 packet of Medifast gravy with 1 cup of water.  Weigh on food scale and divide by 6.

To assemble:
It is easiest to put each dish on a food scale and weigh it as you go using your measurements from above.  Add 2 oz of ground beef to oven safe dish. Add 1/6 of diced portobello mushrooms to each dish.  Add 1/6 of green beans to each dish.  Add 1/6 of gravy to each dish. Top with 1/6 of cauliflower/egg mixture.

Bake in oven for 20-25 minutes or until cauliflower topping is golden.

Add .66 oz of moderate fat cheese to each and bake for another 5 minutes or until the cheese is melted.

Let cool for about 10-15 minutes.

To reheat, bake in 350 degree oven for about 10-15 minutes.

Each dish counts for 1 lean, 1.5 green and 3 condiments.

215 calories, 9 g carbs, 11 g fat, 25 g protein.



Tuesday, February 5, 2013

Chicken Curry Ravioli

Inspired by this blog I made a single serving, low carb ravioli!


50 grams of raw zucchini, sliced
3 oz shredded cooked chicken
1 oz low fat cream cheese
1/2 tsp yellow curry powder

For the filling, use 3 ounces of cooked shredded chicken (I used leftover rotisserie chicken for this) and add 1 tsp of curry powder.  Mix in 1 ounce of cream cheese.  Form the filling into a 4 balls and then shape into squares. 

To make the ravioli, slice the zucchini length wise with a vegetable peeler making long wide strips.  Lay 2 strips next to each other vertically. Lay 2 more strips horizontally on the vertical strips. It will look like a t.  Place 1 square of filling in the center and fold over the zucchini to cover the ravioli.  Repeat and make 4 raviolis.  

On a heated counter grill, grill the raviolis for about 5 minutes until golden.

This entire recipe makes 4 raviolis and counts for 1 green, 1/2 leaner, 3 condiments. If you use full fat cream cheese instead of low fat, this recipe would count for 1 green, 1/2 leaner, 1 condiment and 1 healthy fat.

260 calories, 4 g carbs, 15 g fat, 25 g protein.  This is factored using rotisserie  chicken.  The calories and fat would be lower using boneless skinless skin breast.

Saturday, February 2, 2013

Medifast Meal Crackers



1 packet of Medifast Chicken Noodle Soup
2 TB water

Preheat oven to 350. Using a Magic Bullet or small food processor, blend the dry soup until it is smooth.  Add 2 TB of water and blend until well mixed.  Roll out dough thin and cut with your favorite cookie cutter.  Take the left over dough, roll again and cut again with cookie cutter until all dough is formed.  Bake for 15 minutes.  Let cool.

This recipe makes 1 Medifast meal.  In the pictures, I was able to yield 3 crackers per meal.  This will vary depending on the size of your cookie cutter and the thickness of your dough.