Medifast Recipe Collection

Medifast
Recipe
Collection
Ingredient Lists Lean & Green, Condiments, Snacks, and Misc........- 8 Protein (lean)
Vegetables (green)
Snacks (one per day)
Roasted Red Pepper
Roasted Eggplant Caviar
Stuffed Endive Bites
Tomato-Herb Yogurt Cheese
Tzaziki
Hummus
Crab Cakes
Boneless Hot Wings
Spicy Dilly Beans
-9- 10 - 11 - 13 - 13 - 14 - 15 - 16 - 16 - 17 - 17 - 17 -
Drinks......................................................................................................- 18 Morning Wake Up Shake

Party Punch
Vanilla Chai Shake
Tropical Punch Slushie
Recipes For the Orange Shake
Carbonated Shake
- 19 - 19 - 19 - 19 - 20 - 20 -
Desserts....................................................................................................- 21 Orange Oatmeal Cookies

Chocolate Oatmeal Cookies
Real Cookies
Brownies
Favorite Medifast Cookie
Granola
Apple Cinnamon Muffins
Chocolate Bites
Dreyers Girl Scout Thin Mint Cookie Ice Cream
Chocolate Kisses
Lemon Poppyseed Muffins
Blueberry Muffins
Strawberry Vanilla Berry Muffins
Pancakes
Oatmeal Cookies
Scones
Toffee Muffin Surprise
Crisp Oatmeal Cookies
Chocolate Bites
Orange Spice Cookies
2
- 22 - 22 - 23 - 23 - 24 - 24 - 25 - 25 - 25 - 26 - 26 - 26 - 27 - 27 - 27 - 28 - 28 - 29 - 29 - 30 - 30 -
Muffins
Frosting
Cinnabon
Approved Brownie Recipe
Cream Cheese Icing
Chocolate Cookies
Amys Chocolate Cookies
Amys Banana Muffins
Vanilla Cookies
- 31 - 31 - 32 - 32 - 32 - 33 - 33 - 34 - 34 -
Dressings Condiments............................................................................- 35 Yogurt Cheese

White Sauce
Lemon Dressing
Taco and Pizza Seasoning
Zesty Cocktail Sauce
Tofu Sour Cream
Hollandaise Sauce
Broccoli Sauce
Balsamic Vinaigrette
Coating for Poultry, Fish, or Veggies
Italian Dressing or Marinade
Italian Sauce Ketchup
Yellow Mustard
Smokey BBQ Sauce
Taco Bell Sauce
Cucumber Dill Salad Dressing
Roast Eggplant Gravy
Mock Mayo
Mock Maple Syrup
Tomato Salad Dressing
Millers Creek BBQ Sauce
Pizza Sauce
Tomato Tomatillo Salsa/Zucchini Crust Pizza
Crockpot Looing Sauce
Crockpot Tomatillo Salsa with Peppers
- 36 - 36 - 36 - 37 - 37 - 37 - 37 - 38 - 38 - 38 - 39 - 40 - 41 - 41 - 42 - 42 - 43 - 44 - 44 - 44 - 45 - 45 - 46 - 47 - 47 -
Medifast Chili & Soups, Etc..................................................................- 48 Chili

Finally, a Good Bowl of Chili
Chili Dip Recipe
Chili Tomato Soup
Chinese Soup
Chili
Chili
Pattis Pesto Chicken Noodle Soup
Help for Chicken Soups
Sweet Chili
- 49 - 49 - 50 - 50 - 50 - 51 - 51 - 51 - 52 - 52 -
Idea for Broccoli Soup

Chili
Minestrone Soup
Chicken Soup
- 52 - 52 - 53 - 53 -
Veggies.....................................................................................................- 54 Asian Green Beans

Grilled Stuffed Portobello Mushrooms
Asian Style Coleslaw/Cucumber Salad
Grilled Vegetable Kabobs with Lemon Scallion Dipping Sauce
Green Beans in Tomato Vinaigrette
Asparagus with Sherry-Wine Vinaigrette
Curried Cauliflower
Crock Pot Curry Cauliflower Soup
Sauted Cabbage
Squash Casserole
Asparagus Salad
Great Baked Onion Recipe
Fantastic Marinated Veggies
Carolina Kale
Pickles Without Salt
Mock Mashed Potatoes
Broccoli, Asparagus, and Red Cabbage Marinated Salad
Herb Fried Tomatoes
Miso Ginger Wasabi Asparagus
Turnip Chips
Baked Potato
Tomato Basil Concasse
Southwestern Stuffed Potatoes
Zucchini Hash Browns
Cucumber Noodles
- 55 - 55 - 56 - 57 - 58 - 58 - 59 - 60 - 60 - 60 - 61 - 61 - 61 - 62 - 62 - 63 - 63 - 63 - 64 - 64 - 64 - 64 - 65 - 65 - 66 -
Eggs..........................................................................................................- 67 Chinese Fried Rice

Salsa Frittata
Huevos Rancheros
Omelet in a Bag
Vegetable Omelet
Pita Bread
- 68 - 68 - 69 - 69 - 69 - 70 -
Beef...........................................................................................................- 71 Texas Beef Chili

Beef and Spinach Rolls
Asian Beef on a Stick
Grilled Marinated London Broil
Beef Kabobs with Moroccan Spices
Grilled Hamburger with Fresh Tomato Salsa
Herbed Beef Tenderloin
Pizza Burgers
4
- 72 - 73 - 74 - 75 - 76 - 77 - 77 - 78 -
Mushroom Hamburgers
Oriental Beef in Lettuce Wrappers
Portuguese Style Beef Tenderloin
Beef Bourguignon
Crockpot Short Ribs
Crockpot Teriyaki Steak
Crockpot Cola Steak
Crock Pot Pepperocini Beef
Crock Pot Italian Beef
Crockpot Spicy Beef Roast
- 79 - 80 - 80 - 81 - 82 - 82 - 83 - 84 - 84 - 84 -
Fish & Seafood........................................................................................- 86 Lemon Ginger Shrimp

Teriyaki Halibut
Tuna Patties
"Legal" Tuna Noodle Casserole
Fish Ideas
More Fish Ideas
Grilled Marinated Calamari
Grilled Grouper
Jamaican Jerked Grilled Swordfish
Indian-Scented Swordfish
Red Snapper Fillets with Julienned Vegetables
Mediterranean Shrimp
Savory Cilantro Salmon
Salmon in Foil Packets
Mock Scallops Seviche
True Scallops Seviche
Seafood en Papillotte
Scallops with Herb Sauce
Spicy Grilled Bluefish
Shrimp Scampi
Swordfish with Mustard-Dill Sauce
Swordfish Steaks with Ginger-Mustard Marinade
Baked Flounder w/ Lemon, Parsley & Cracker Crumbs
Cod Steaks with Tandoori Spices
Teriyaki-Lime Salmon
Momtolissa
Crockpot Kokopelli Crab Soup
- 87 - 87 - 88 - 88 - 89 - 89 - 90 - 91 - 92 - 93 - 94 - 95 - 96 - 97 - 98 - 99 - 100 - 101 - 102 - 102 - 103 - 103 - 104 - 105 - 107 - 107 - 108 -
Chicken..................................................................................................- 109 Chicken Curry

Chicken Cacciatore
Fake Italian Sausage Patties
Chicken Rollups
Citrus Roasted Turkey Breast
Grilled Chicken Ideas
Broccoli Chicken Dijon
- 110 - 110 - 110 - 111 - 112 - 112 - 113 -
Chicken Savoy
Bunjal Chicken
Veneto Chicken
Skillet Chicken Dijon
Grilled Rosemary Chicken
Japanese Chicken Kabobs
Persian Chicken Breasts
Fajita Chicken Wings
Spicy Chicken with Zucchini
Psycho Chicken
Mushroom-Stuffed Chicken Breasts with Madeira Sauce
Pizza
Turkey Sausage
Meatloaf
Orange Chicken
Chicken Recipes
Diet Coke Chicken
Lemon Rosemary Chicken
Chicken Stroganoff
Curry Chicken
Tarragon Grilled Chicken
Basque Chicken
Chinese Orange Chicken
Thai Chicken with Basil Curried Chicken
Flu Fighter Chicken Soup
Marinated Chicken Breasts
Crockpot Roast Sticky Chicken
Smokey Crockpot Turkey
Crockpot Tangy Chicken
Crockpot Jamaican Jerk Chicken
Crockpot Hot and Sour Chicken/Crockpot Flagrant Chicken
Crockpot Spanish Chicken
Crockpot Lemon Chicken
- 113 - 114 - 115 - 115 - 116 - 116 - 117 - 117 - 118 - 118 - 119 - 119 - 120 - 120 - 120 - 121 - 121 - 121 - 122 - 122 - 123 - 124 - 124 - 125 - 126 - 126 - 128 - 128 - 129 - 129 - 130 - 130 - 131 -
Pork........................................................................................................- 132 Pork........................................................................................................- 132 Spicy Pulled Pork

Pork Chops with Indian Spices
Pork Chops with Cider Vinegar Glaze
Crockpot Pork Catalina Ribs
Crockpot Country House Ribs
Crockpot Pulled Pork w/ Root Beer Sauce
Hot and Sour Soup ala Crockpot
- 133 - 133 - 134 - 135 - 136 - 136 - 137 -
Lamb......................................................................................................- 138 Lamb Shoulder

Lamb Chops with Yogurt-Mint Sauce
Moroccan-Style Roast Leg of Lamb
- 139 - 139 - 140 6
Lamb Chops with Tomato-Dill Salsa

Grilled Lamb Chops with Tomato-Mint Chutney
Broiled Lamb Medallions w/ Lemon-Garlic Crust
Grilled Marinated Butterflied Leg of Lamb
Crockpot Lamb Chops
- 142 - 143 - 144 - 145 - 145 -
Ingredient Lists
Lean & Green,
Condiments,
Snacks, and
Misc.
Protein (lean)
7 oz. turkey, chicken, or fish (cooked weight)
5 oz. lean beef, pork, or lamb
7 oz. crab (not imitation)
7 oz. shrimp (www.konjacfoods.com/recipe/index.htm)
7 oz. canned salmon or tuna (water packed) (www.locarbu.com)
1/2 - 1 C. low-fat cottage cheese
1 Boca Burger / Morning Star Burger (no more than 6 grams carbs)
6 egg whites
2 eggs (no more than 3 times per week)
3/4 - 1 C. low-fat cheese (6 8 oz.)
3/4 1 C. non-fat yogurt cheese
1/2 - 1 C. Egg Beaters
Vegetables (green)
2 C. salad greens + C. raw vegetables w/ 1-2 T. low fat/carb dressing
1 1/2 C. cooked vegetables
1 1/2 C. (12 oz.) shirataki noodle pasta (www.miraclenoodles.com)
5 oz. firm tofu Asparagus
7 oz. soft tofu Broccoli
Alfalfa sprouts
Beans (Italian, green, waxed)
Cabbage
Cauliflower
Celery
Cucumber
Eggplant
Jalapeo
Kale
Lettuce (romaine, iceberg, bib)
Mushrooms
Onions
Green/Red/Yellow/Orange Bell Peppers
Radishes
Spinach
squash
Tomato
Turnips (use instead of potatoes)
Zucchini
Notes
Limit L&G meal to no more than 10-12 grams carbs, combined. Summer
Per day, limit carbs to 80-85 grams.
10
Snacks (one per day)

CONDIMENTS
Sugar-free syrups: 4 T. (www.davincigourmet.com)
1 pkg. MF Soy Chips
Sugar-free extracts: 4 T.
1 pkg. MF crackers (can crumble and use as a breading for veggies)
Knox unflavored gelatin: 1/2 C. (for use in recipes)
3 stalks celery
Lemon juice: 4 T.
2 pickle spears
Sweeteners: 10 packets (1 pkt + 2 teas.)
1-2 T. sugar-free, fat-free pudding (can add to shakes)
Baking powder or soda: 1-2 teas. (no more than 6 teas. per day)
1 C. sugar-free jello
Parmesan cheese (counts as dressing or oil): 1-2 T.
1 sugar-free popsicle
Half & Half (fat/sugar-free): 1-2 T.
1 C. bouillon
Spices, herbs (no limit,just watch salt content)
Molly McButter: 1 teas.
I cant believe its not Butter spray: 2 T.
Smart Balance Organic Soy spray: 5 sprays
Ketchup: 1-2 teas.
Mustard: 1-2 teas.
BBQ Sauce: 1-2 teas.
Hot sauce: 1-2 teas.
Pesto: 1-2 T.
Chipotle Peppers in Adobo Sauce: 1-2 teas.
Vinegars: 1-2 teas.
Salsa: 1-2 T. (counts as salad dressing)
Salad spritzer: 10 sprays
Olive, Sesame or Canola oil: 1-2 teas.
Cocktail sauce: 1-2 teas.
A1 sauce: 1-2 teas.
Teriyaki sauce: 1-2 teas.
Soy sauce: 1-2 T.
Fresh garlic: 1 clove
Fresh ginger: 1 teas.
Miso Mayo: 1 T.
Toasted Sesame Seeds: 1-2 teas.
David Burke Flavor Sprays: www.flavorspraydiet.com
Galeos Caf Dressings: 1-2 teas. (www.galeoscafe.com)
Wine, for cooking ONLY (do NOT consume): 1/2 cup
V8 juice, for cooking ONLY (do NOT consume)
MEAL IDEAS TO TRY:
flavor blasts: lemonade to vanilla shake, for example (Linda in
TX).
Add single serving pouch of Crystal Lite to a shake for different
Make popsicles out of shakes (e.g., Dutch Chocolate, etc.)
Add a tsp. of dry taco seasoning to chili (EileenM in CA)
11
Appetizers
12
Roasted Red Pepper Dip
(GREEN APPROVED)
4 servings
2 lg. red bell peppers
2 teas. tomato paste
2 teas. balsamic vinegar
1 clove garlic
1/8 to 1/4 teas. ground red pepper
Preheat broiler. Core and remove seeds from each red pepper and cut,
vertically, into 6-8 pieces. Arrange peppers, skin up, on foil-lined
baking sheet. Using your palm, press down on peppers to flatten them
out. Broil the peppers about 3 from source of heat until skin chars and
turns black. Remove peppers and place in a zip lock bag to steam, which
will loosen the skin. When cool, remove skin from peppers, preserving
any juice in the bag.
Using a food processor or Magic Bullet blender, combine the roasted
peppers, preserved juice, tomato paste, vinegar, garlic, and ground red
pepper. Puree until smooth. Refrigerate for 30-60 minutes to allow the
flavors to blend. Enjoy with MF crackers or veggies.
Per serving: 16 calories, 1 g protein, 0 g fat, 4 g carbs, 23 mg sodium,
1 mg cholesterol, 1 g dietary fiber.
Roasted Eggplant Caviar

4 servings (1/4 cup caviar; 1/2 cup endive leaves)
1 medium eggplant
1/4 teas. salt
2 Tbsps minced fresh parsley
1/8 teas. freshly ground black pepper
2 Tbsps fresh lemon juice
1 Tbsp minced onion
2 medium Belgian endives (8 ounces), leaves separated
1 garlic clove
Bring grill to medium heat. Slice eggplant in half lengthwise; with
paring knife gently cut 1/2 cross hatch pattern through flesh, being
careful not to pierce skin. Place eggplant halves skin-side down on
grill; grill 25 minutes, until soft and bubbling. Allow to cool slightly
and scoop pulp from shells, avoiding any burned parts. Discard shells.
In blender or food processor, combine grilled eggplant, parsley, juice,
onion, garlic, salt and pepper; puree until blended to the consistency
of lumpy oatmeal. Transfer dip to small serving bowl; cover and
refrigerate if not serving at once. Place bowl on platter, surround with
endive leaves and serve.
PER SERVING: 50 Calories, 0 g Total Fat, 0 g Saturated Fat, 0 mg
Cholesterol, 147 mg Sodium, 12 g Total Carbohydrate, 4 g Dietary Fiber,
2 g Protein, 57 mg Calcium
13
Stuffed Cherry Tomatoes

8 servings
Two 1-pint baskets cherry tomatoes
3/4 cup yogurt cheese
2 - 3 teas. minced fresh thyme, or 1-2 teas. dried
Fresh thyme sprigs (optional)
Slice 1/4 off the bottom of each tomato, reserving the bottoms. In a
small bowl, combine the cheese and thyme. Dab about 1/2 teas. of the
mixture on the cut edge of each tomato. Cover each with a tomato bottom.
Arrange the tomatoes upside-down (the dimples on the stem end will
keep them upright) on a large serving tray and garnish with the thyme
sprigs (if using). Serve at once, or refrigerate, covered, up to 2 hours
(let stand at room temperature 30 minutes before serving).
5 g Protein, 82 mg Calcium .
Stuffed Endive Bites

8 servings
Chipotles en adobo, smoked
tomato, garlic and spices,
supermarkets and in Latino
contents; refrigerated, it
will add a smoky dazzle to
dried jalapeno peppers in a complex sauce of

can be found in the Mexican section of some
grocery stores. Buy a small can and puree the
will keep up to six months. Just a spoonful
soups, stews and other dishes.
4 Belgian endives
1 red bell pepper, roasted, and finely chopped
2 ounces yogurt cheese
1 Tbsp minced sweet onion
1-2 teas. pureed chipotles en adobo
Arugula leaves or watercress (optional)
Trim the bottoms of each endive and pull apart the leaves; set them
aside. Mince the smallest leaves at the core. In a medium bowl, combine
the pepper, yogurt cheese, onion, minced endive and the chipotles. Dab a
scant teas. of the pepper mixture onto the bottom of each endive leaf.
Line a serving tray with the arugula or watercress (if using); arrange
the filled endive leaves on top in an overlapping starburst pattern.
Serve at once, or refrigerate, covered, up to 6 hours.
Cholesterol, 76 mg Sodium, 4 g Total Carbohydrate, 2 g Dietary Fiber, 2
g Protein, 22 mg Calcium.
14
Tomatillo-Vegetable Dip
Makes 4 servings (1/4 cup)
Tomatillos are widely available in Mexican groceries; this cousin of the
gooseberry is a typical component of many sauces, soups, salsas and
stews. Here, they add tartness to a wonderful vegetable dip.
9 medium tomatillos, husked
4 large plum tomatoes, halved
2 medium red bell peppers, seeded and cut into thin strips
2 medium jalapeno peppers
2 teas. vegetable oil
1 garlic clove, minced
Pinch salt
1/4 cup finely diced onion
2 Tbsps chopped fresh cilantro
1 Tbsp fresh lime juice
Preheat oven to 400F. In large bowl, combine tomatillos, tomatoes, bell
and jalapeno peppers and oil; toss to coat. Transfer tomatillo mixture
to large baking pan; roast 1 hour, until toma-tillos and peppers are
very soft. Remove from oven; let cool until easy to handle. Peel
tomatillos; peel and seed peppers. Finely chop tomatillos, tomatoes and
bell peppers; transfer to medium bowl. Finely mince jalapeno peppers
with garlic and salt; add to bowl with tomatillos. Add onion, cilantro
and juice; mix well. Serve warm or at room temperature.
Tomato-Herb Yogurt Cheese

Makes 4 servings
4 sun-dried tomato halves (not oil-packed)
1 cup yogurt cheese
1/4 cup chopped basil
1 garlic clove, crushed
1/2 teas. minced thyme
1/4 teas. salt
In a small bowl, soak the tomatoes in warm water until pliable, about 10
minutes. Drain and chop the tomatoes. In the small bowl, combine the
tomatoes, Yogurt Cheese, basil, garlic and thyme. Refrigerate, covered,
until chilled, at least 1 hour. Stir well before serving.
6 g Protein, 171 mg Calcium.
15
Tzaziki
4 servings
Tzaziki, a traditional dip-like Greek appetizer, is delicious with fresh
vegetables. For a thicker consistency, make it with Yogurt Cheese
instead of yogurt. If you can find English (sometimes called hothouse)
cucumbers, use only one; theyre seedless, so you can eliminate that
step, and you dont need to peel them, either.
3 cucumbers, peeled, seeded, grated and squeezed dry
1 cup Yogurt Cheese
2 teas. chopped mint
2 teas. extra virgin olive oil
1-2 garlic cloves, crushed
1/4 teas. salt
In a small bowl, combine the cucumbers, yogurt cheese, mint, oil and
garlic. Stir in the salt and pepper. Refrigerate, covered, until
chilled, about 2 hours.
Hummus
6 servings
If you miss hummus, try this easy, flavorful dip. It also makes a
terrific sauce for grilled chicken or fish.
8 ounces silken tofu
2 Tbsps lemon juice
1 Tbsp sesame oil
1 teas. Splenda
1/2 teas. salt
1/4 cup canola oil
In a food processor, blend tofu, lemon juice, sesame oil, sugar
substitute and salt until smooth. With processor on, slowly add canola
oil in a steady stream until incorporated. Mixture should have
consistency of thick mayonnaise.
Calories: 122, Fat: 12 grams, Protein: 2 grams, Carbohydrates: 1 grams
Fiber: 0 grams, Net Carbs: 1 grams
16
Crab Cakes
BTW-my own recipe adaptation would include lump crab meat, 1 serving
of MF crackers, a TBSP of egg substitute or egg white, one tsp of brown
mustard, and a sprinkling of Old Bay Seasoning.
MELINDA IN OH
Boneless Hot Wings

Warning... this will be HOT.. (depending on how hot your chili powder
is), but good!!
16 ounces boneless skinless chicken breast tenders (you can get these in
the freezer section at the market)
1/2 cup vinegar
1/2 cup water
3 Tbsp cayenne pepper
1/2 cup chili powder.
Mix vinegar, water and cayenne pepper. Add chicken to mixture and let
marinate in refrigerator for a couple hours. Put chili powder on a plate
and gently dip each tender in chili powder and then place on a rack in a
baking pan. Bake at 350 for about 15-20 minutes or until chicken is no
longer pink.
DEBRA IN VA
Spicy Dilly Beans

4 pint jars
2 lbs. trimmed green beans
1/4 cup salt
4 heads dill (fresh)
4 cloves garlic
1 teas cayenne pepper (1/4 teas per jar)
2 1/2 cups vinegar
2 1/2 cups water
Pack beans, lengthwise into hot jars, leaving 1/4" headspace.
To each pint jar, add 1/4 teas. cayenne, 1 clove garlic, and 1 head
dill.
Combine remaining ingredients and bring to boil. Pour boiling mixture
over beans, leaving 1/4" headspace. Remove air bubbles and adjust caps.
Process for 10 minutes in boiling water bath.
DEBRA IN VA
17
Drinks
18
Morning Wake Up Shake

1 meal
1 pkt Chocolate shake mix
1 cup of water
1 heaping teas of instant coffee
1 pkt of Splenda
1/2 capful of vanilla extract.
Add ice and mix in magic bullet or blender. Youd swear it comes from
Starbucks!
CAT IN TX
Party Punch
Try mixing the Cranberry Mango with one can of Hansens SF Tangerine
Lime soda and about 6-8 ice cubes. It makes a wonderfully frothy and icy
drink and tastes a little like party punch to me.
AMY IN AZ
Vanilla Chai Shake

2 meals
Mix 1 vanilla shake with 1 chai latte, 16 oz of water, and some ice...it
makes two really great shakes
DEANNA IN GA
Tropical Punch Slushie

1 meal
In a mixer, blend 1 tropical punch packet, 1 can of Hansens SF Peach
soda, a TBL of SF Vanilla syrup and about 8 ice cubes. It is nice and
icy in this hot weather and it makes quite a large drink - about 24
ounces.
AMY IN AZ
19
Recipes For the Orange Shake

Orange Sherbert Shake: Use one pkg. Orange Medifast and add Crystal Lite
Lemonade powder. (I use 1/2 on-the-go packet.) Blend with 6 oz. water
and 8-10 oz. ice. Tropical Smoothie: One pkg. Orange Medifast and
Crystal Lite Raspberry Ice powder. (I use 1/2 on-the-go packet.) Blend
with 6 oz. water and 8-10 oz. ice. For Strawberry Shake try these
recipes. Strawberry Kiwi Shake: I am adding about 1/4 tsp of Crystal
light Strawberry Kiwi drink mix to the Strawberry shakes to make them
tastier. Strawberry Lemonade: Add Crystal light Lemonade (or Pink
Lemonade) to the Strawberry Shake. I hope this helps. Just keep trying
different things.
LANA B
Carbonated Shake
1 meal
I put ice cubes (4) in the bottom of the blender, then add
shake mix, followed by about 8 oz of diet vanilla Pepsi. I
blender on low and then rev it up to high slowly, it mixes
ingredients well and makes it very thick and creamy, I get
glasses full from one vanilla shake mix packet.
JANIS IN WA
20
the vanilla
start the
all
two large
Desserts
21
Orange Oatmeal Cookies

2 meals
1 pkg orange creme shake
1 pkg apple cinnamon oatmeal
4 teas splenda
1/2 teas baking powder
capful of lemon extract
capful of coconut extract
capful of vanilla extract
1/2 teas cinnamon
1/3 c. of water
Mix together add more water if too thick, batter will be really thick
like homemade oatmeal cookies. Spoon onto pam sprayed pan. Bake 350F
oven for about 10-15 minutes maybe longer. They were not gooey in the
middle. Made 4 cookies- 2 cookies per meal.
REBECCA IN ILLINOIS
Chocolate Oatmeal Cookies

1 packet Hot Chocolate
1 packet Maple Oatmeal
2 packets Splenda
1/2 tsp baking powder
2 tsps SF Chocolate Syrup (Davinci)
1/2 tsp vanilla extract
1/2 tsp almond extract
1/4 cup water (give or take slightly, experiment for right texture).
Mix dry ingredients first, add wet ingredients and mix. The batter will
be thick, much like the scone batter. Drop by spoonfuls onto a Pam
sprayed cookie sheet. I made 6 cookies - 3 cookies per meal. Bake at
400F for 8-9 minutes. Enjoy! These are a soft cookie and they actually
LOOK like a cookie!
AMY IN AZ
22
Real Cookies
2 packets apple cinnamon oatmeal
2 packets vanilla shake
7 tsp baking powder
2 tsp coconut extract
2 tsp lemon extract
1 egg
4 -5 Tbsps of splenda
1 tsp cinnamon
dash of salt
1 cup water.
Mix together. Makes 12 cookies. Sprinkle a little more cinnamon on top
of each cookie. Bake at 400 for 10 - 15 minutes. Three cookies = 1 MF
meal.
LISA IN FL
Debras Note: I used 4 T of Splenda. Found that baking at 350F. works
better (at least, in a toaster oven). Also, let the batter thicken for
about 15 minutes before placing on cookie sheets and baking. I had
better results that way. The cookies will be soft and slightly brown.
Brownies
8 meals
4
3
1
1
4
3
packets of oatmeal (I like the maple best but any will work)
packets choc. Shake
packet choc pudding
tsp salt
tsp baking powder
tbsp of cinnamon
packages of Splenda
tbsp of canola oil
In a medium bowl, mix ingredients and then add water until it looks like
a brownie mix. In a cake pan, spray lightly with Pam then pour your mix
in and spread evenly. Bake at 350 degrees for 15 minutes or so. After
they cool cut into 8 servings (about 3 oz. each). Each brownie is one MF
meal. about 14 carbs. If you dont have choc pudding use another choc
shake.
PAM IN VA
23
Favorite Medifast Cookie

2 pkg MF Oatmeal
2 pkg MF Vanilla shake
2 teas baking powder
2 teas coconut extract
2 teas lemon extract
1 teas vanilla extract
5 Tbsp Splenda
1 teas cinnamon
dash salt
1 cup water.
Spray pan with Pam. bake at 400F for 10-15 min. I like large cookies so
I made 8 cookies. 2 per meal. I used apple cinnamon oatmeal but any
flavor will work. Adjust cooking time to your oven and your desired
doneness.
REBECCA IN ILLINOIS
Granola
1 meal
1 pkg Oatmeal (any flavor)
2 packets of splenda
1 tsp of caramel divinci sugar free syrup
1/2 tsp of cinnamon
Add enough water to get the granola to stick together and then sprinkled
onto a cookie sheet and baked at 400 for approx 5-10 minutes,
depending on how big your pieces are. It is a great snack food and works
great when youre on a plane or at the movies.
DONNA IN AK
24
Apple Cinnamon Muffins

4 meals
2 pkgs Apple Cinnamon Oatmeal
1 pkg Maple Brown Sugar Oatmeal
1 pkg Vanilla Shake
1 teas. Pumpkin Pie Spice
3/4 teas. baking powder
1 teas. lemon extract
1 teas. almond extract
1 l/4 C. water
2 teas. Splenda (optional; not in Beths original recipe)
Mix all of this really well in a medium size bowl with a big spoon.
Spray a cupcake or muffin pan really well with PAM spray. Spoon the mix
into 8 of the cups (and put a little water into the empty cups). Bake at
350F for about 22 - 25 minutes depending on your oven. Separate out 2
muffins per meal - so you will end up with 4 meals.
BETH IN PA
Chocolate Bites
2 meals
1 pack oatmeal (I used apple/cinn)
1 pack chocolate pudding
3 packs of splenda
cinnamon
1 tsp caramel syrup.
Add just enough water so that it comes together. It should look like a
very, very thick brownie mix. Drop by tiny spoonfuls and bake 8-10 mins
at 400F.
LISA IN OH
Dreyers Girl Scout Thin Mint Cookie Ice Cream

2 meals
Make the chocolate pudding as the directions say, then place into two
containers and crush up one chocolate mint bar and put half in each
pudding. Then put them in the freezer for a little bit and you have two
yummy treats to enjoy.
KARI IN AZ
25
Chocolate Kisses
1 meal
1 packet of chocolate pudding
a little less than 1/2 cup water
DaVinci SF cherry syrup
Whisk pudding w/ water and add enough syrup to make a good consistency.
Using a spoon drop into little drops on wax paper and freeze.
??? in ?? (does anyone know the author?)
Lemon Poppyseed Muffins

4 meals
3 packets oatmeal
1 packet vanilla shake
2 pkts Splenda
2 teas lemon extract
1 Tbsp poppy seeds
1/4 cup lemon juice
1 cup water
Mix, spoon into muffin tins, bake at 350 degrees for 33 minutes. We make
8 full size (kind of flat, though) muffins, so two muffins per serving.
RUTH IN PA
Blueberry Muffins
4 meals
Mix four packages of the berry vanilla oatmeal with 1.5 cups of water
and 1.5 tsp baking powder, 3 Tbsps of Splenda and a cap of vanilla. I
let it sit for a bit and filled 8 muffin cups in my muffin tin. I baked
them for about 30 min at 350. Each serving is two muffins!
KARI IN HI
26
Strawberry Vanilla Berry Muffins

4 meals
Turned out really good I thought I would have liked a bit more
strawberry taste, do they make strawberry flavor extract? I used 3 pkg.
vanilla berry oatmeal, 1 pkg. strawberry shake, 3 pkg. splenda, a dash
of salt, about 1 tblsp of baking powder, added 1 1/3cups water and 1
tsp. vanilla, made 20 mini muffins, baked for about 20 minutes = 4 meals
ANN IN TX
Pancakes
1 meal
1 pkt Oatmeal, 3 Tbs Splenda, sprinkle of cinnamon, a capful of vanilla,
1/3 cup water. Mix well and pour on a hot pan or griddle sprayed with
Pam. They dont bubble up, but you can tell when they look firm on the
first side - flip and be sure you press down with the spatula on the 2nd
side so they arent gooey on the inside. I use I Cant Believe Its Not
Butter spray (approved by MF) and then the Walden Farms Sugar Free/Carb
Free syrup.
MARY IN OK
Oatmeal Cookies
1 meal
Preheat oven to 350 1 packet oatmeal 3 tbs splenda 1/8 tsp baking powder
1 tbs cinnamon (put as much of this in as you want... i dont think you
can ruin it with more!! ) 1/4 tsp Vanilla extract (also try
coconut...very yum.) add up to 4 oz. water, or until the mixture gets
kinda liquidy, but not too much (more like bread or pancake dough than
cookie dough) Plop spoonfulls onto a fake greased (I use Pam olive oil
flavored spray) cookie sheet and bake 10 min @ 350. (that makes em
crunchy...for chewy try 8min)
MEG IN NJ
27
Scones
2 meals
I have to share this recipe with my MF buddies! I am so excited because
Ive not had a lot of success with making the muffins or cookies. They
tend to be a little mushy or just have the wrong consistency to me. So,
I tried out my own scone recipe and it is totally awesome!!! Amys
Scones 2 pkts. French Vanilla Berry Oatmeal 2 pkts. Splenda 1/2 tsp.
baking powder 2 tsp SF vanilla syrup 1/4 tsp lemon extract 1/2 tsp
vanilla extract scant 1/2 cup of water. Mix the dry ingredients
together. Add the wet ingredients and stir. Let it sit for about 3
minutes. Spoon onto Pam sprayed cookie sheet, into two scones. Bake at
400F for 20 minutes.
AMY IN AZ
Toffee Muffin Surprise

4 meals
3 pkts. Maple brown sugar oatmeal
1 pkt. French Vanilla Shake
2 pkts Splenda
1 tsp. imitation maple extract
1 tsp. vanilla extract
1/4 tsp cinnamon
3 pkts Tasty Trim Hazelnut flavored sweetener
1 Tbsp poppy seeds
1/4 cup Torani sugar-free Irish Cream Syrup
1 cup water
Mix; spoon into muffin cups sprayed with cooking spray, and bake at 350
degrees for 45-50 minutes - until firm and not gooey at bottom. Makes 8
regular or 16 mini muffins. (Baking time will be shorter for mini
muffins.) http://www.discountcoffee.com/tasty_trim_hazelnut.htm
HEYLOOSIE IN CA
28

For tasty and CRISP oatmeal cookies: To the apple cinnamon oatmeal I
have put in both l/8 t baking powder and l/8 t baking soda. ( I think
the original recipe only calls for one of those?) Also, I've sprinkled
in nutmeg and cloves, along with more cinnamon. Place on a small cookie
sheet sprayed with Butter Pam, and make just 2 bigger cookies. Bake at
350 for about l0 minutes. Spray tops again with Butter Pam and sprinkle
on a little more Splenda. Turn off oven (assuming your cookies are now
done) and lay the cookies directly on the oven rack for another minute
or two. Presto! Crisp and very tasty cookies! This has worked everytime
for me and I really enjoy them with coffee. I have missed "real" oatmeal
cookies so much - they were my absolute favorite, but these are good
enough to stop that craving!
MARY IN ??
NOTE: There was no measurement for water; youll have to experiment.

For tasty and CRISP oatmeal cookies:
To the apple cinnamon oatmeal I have put in both l/8 t baking powder and
l/8 t baking soda. ( I think the original recipe only calls for one of
those?) Also, I've sprinkled in nutmeg and cloves, along with more
cinnamon. Place on a small cookie sheet sprayed with Butter Pam, and
make just 2 bigger cookies. Bake at 350 for about l0 minutes. Spray tops
again with Butter Pam and sprinkle on a little more Splenda. Turn off
oven (assuming your cookies are now done) and lay the cookies directly
on the oven rack for another minute or two. Presto! Crisp and very tasty
cookies! This has worked everytime for me and I really enjoy them with
coffee. I have missed "real" oatmeal cookies so much - they were my
absolute favorite, but these are good enough to stop that craving!
MARY IN ???
29
Chocolate Bites
1 pkt apple/cinnamon oatmeal
1 pkt chocolate pudding
3 envelopes splenda
cinnamon
1 tsp caramel syrup.
Add just enough water so that it comes together. It should look like a
very, very thick brownie mix. Drop by tiny spoonfuls and bake 8-10 mins
at 400F.
??? in ??? (author?)
personal likes. I like a skosh of cloves and nutmeg, too.
I also use a bit of Alpine sugar free apple cider mix as a flavoring.
Orange Spice Cookies

3 meals
1 pkg chai
1 pkg cappucino
1 pkg orange shake
1 teas baking powder
1 teas vanilla extract
1 teas choc sugar free DaVinci syrup
1 teas splenda
1/3 cup water
Bake on cookie sheet sprayed with Pam at 350F for 14 minutes. Increase
the Splenda if you want them sweeter. The cappucino tends to soften the
chai spices a bit, and the orange flavor really came through. I baked
them in 6 cookies, 2 cookies making a meal for 3 meals total.
SHARON IN VIRGINIA
30
Muffins
One packet Dutch Chocolate shake
1/4 - 1/3 water (I have discovered that the packets do not always have
the same amount of powder, so the water can vary. Start with 1/4 cup,
add more as needed)
1/2 tsp cinamon
1 tsp baking powder
pinch of salt
1 tsp vanilla extract
1/2 tsp walnut extract
Mix together thoroughly. I sprayed my mini muffin pan with Mazola butter
flavor non stick spray. Bake at 375 for 20-25 minutes. Ovens vary, so
cooking times will as well. This made 6 mini muffins.
Frosting
2 Tbsps Splenda for baking
1/2 TB skim milk
Okay--this is not a real frosting, more like a glaze, but still yummy. I
know you have all seen powdered sugar glaze. Make this the same way. It
is trial and error. Mix the splenda and the milk. Stir until desired
consistency. You may need to add more splenda, or more milk depending on
the thickness you desire. Drizzle over muffins. YUM!!
According to the Quick Start, we can have skim milk with coffee. Well, I
figure the skim milk should be okay here as well.
31
Cinnabon
To a vanilla shake, add 1 tsp. butter buds (adds 5 calories and 0-1
carb-I've seen it listed as both 0 and 1) and a good shake (or four) of
cinnamon.
Add some vanilla extract if you want..and a few ice cubes.
YUM! It really smells and tastes like a cinnabon...
Approved Brownie Recipe:

4 packets of oatmeal, (not peach or vanilla berry)
3 packets of chocolate shakes
1 package of chocolate pudding
3 T. canola oil
4 packages splenda
1 T of cinnamon
1/2 teas. baking powder
1/2 teas. salt
Mix all ingredients and then add water until it looks like brownie mix.
Use a 9x13 inch cake pan, sprayed with non-stick spray on butter, and
bake for 15 minutes at 350 degrees. It makes the edges a bit dark like I
like my brownies. It makes 8 servings with about 14 carbs a serving if
you average out all the packets and the Splenda. If you don't have
chocolate pudding, use a shake as the 8th supplement.
The squares usually weigh out to about 3 oz. each and I just cut them
up, weigh them and package them to take with me anywhere I go. They are
moist and brownie-like. Serving size: This recipe makes 8 servings, so
no more than 5 of these may be eaten per day!
Each brownie counts as one Medifast Supplement.
Cream Cheese Icing

4 ounces of fat free cream cheese (30 cal for 2 tbsp)
1/8 tsp vanilla
splenda to your liking
whip it up
just a little dab will do you!
32
Chocolate Cookies
1 packet Hot Cocoa
2 packets Splenda
1/2 tsp vanilla extract
1/2 tsp almond extract
2 tsps SF Chocolate Syrup (you may add more to flavor it more)
1/4 cup of water (give or take - work with it to find the right
consistency.
Mix the dry ingredients together first. Next, add the wet ingredients.
Slowly add the water and stir as you go. The consistency should be thick
and sticky, like the scones or drop biscuits. Drop batter onto Pam
sprayed cookie sheet. I made 6 nice sized cookies easily. Cook at 400
degrees for 8-9 minutes.
This makes 2 meals of 3 cookies each. These cookies are a soft cookie
but the big thing is they actually LOOK like a cookie! Obviously, they
aren't the real deal but they are quite tasty!
AMY IN AZ
Amys Chocolate Cookies

3 packet Hot Cocoa
6 packets Splenda
1 1/2 tsp baking powder
3 tbls SF Chocolate Syrup
2 tbls SF Hazelnut Syrup
1/2 to 3/4 cup of water (work with it to find the right dough-like
consistency)
On two cookie sheets, spoon out 18 cookies of even size. Bake in
separate batches - 400 degrees for 8 minutes. Let cool and enjoy.
AMY IN AZ
33
Amys Banana Muffins

2 pkts Maple Oatmeal
1 pkt banana pudding
1 pkt banana shake
4 pkts Splenda
3/4 teas baking powder
dash of salt
1/2 teas vanilla extract
1 teas banana extract
1 teas black walnut extract
1 cup water.
Mix dry ingredients first, add wet ingredients and stir. Pam spray
muffin tins. Bake at 350 for 35 to 45 minutes. Do the toothpick test to
make sure they are done. I baked 4 jumbo muffins, to make 4 meals, at
375F for 30 minutes and it was not quite enough. They were golden brown
but not done on the inside. I think baking it at a lower temp for longer
is the better move. They taste really good heated up!
AMY in AZ
Vanilla Cookies
2 packets of MF vanilla shake (or shake of your choice)
1 packet of splenda (not really necessary, but gives a little sweet
kick)
1 tsp of baking powder (more than most, but really helps "puff" them up)
1 - 2 tsp vanilla extract (or extract of your choice - amount depends on
your taste)
2 - 4 ounces of water
Mix dry ingredients with a wisk, then add the water slowly. Don't pour
in all the water at once, add it slowly at first and then add more as
needed. You want to get a "dough" that is the consistency of paste.
Spoon the cookies by tablespoonful onto parchment paper covered baking
sheet (or spray baking sheet with cooking spray). You should get about 4
good size cookies or 6 medium size cookies (it's weird, but for some
reason sometimes I get more "dough" - no idea why).
Bake the cookies at 350 degrees for 8 minutes. I don't turn mine over or
anything. For an extra kick you can sprinkle the tops with splenda and
cinnamon for a "snickerdoodle" effect.
34
Dressings
Condiments
35
Yogurt Cheese
(lean approved)
4 servings
Use this as a substitute for sour cream and cream cheese. Its easy to
make and very good!
3 cups plain, non-fat yogurt
herbs, spices, garlic, etc. (optional)
Spoon the yogurt into a coffee filter (or cheesecloth-lined
and place over a bowl. Refrigerate, covered, for at least 5
consistency, like sour cream), or 2 days (firm consistency,
cheese). Enjoy with MF crackers or veggies. Experiment with
spices for a flavored cheese, or add it to the MF chili.
strainer)
hours (soft
like cream
herbs and
Per serving: 66 calories, 0 g total fat, 0 g saturated fat, 2 mg

cholesterol, 72 mg sodium, 7 g carbs, 0 g dietary fiber, 9 g protein,
213 mg calcium.
DEBRA IN VA
White Sauce
I made a discovery today. The cream of Broccoli soup is basically white
sauce when prepared with around 1/2 c. of water. Well, every chef knows
what you can do with white sauce - everything!
KAT IN NC
Lemon Dressing
4 servings
1 Tbsp chopped fresh dill
2 teas. olive oil
1/8 teas. Splenda
In medium bowl, whisk lemon juice, dill, oil, garlic and Splenda; add
hearts of palm and toss to mix well.
36
Taco and Pizza Seasoning

I tried the taco seasoning with chicken breasts and loved it!!
I recently discovered pizza seasoning. Ive tried it in the Minestroni
soup and what an improvement! I can actually eat it now. I was suprised
how good it was on chicken!
EILEEN IN CA
Zesty Cocktail Sauce

3/4 cup catsup
1 Tbsp lemon juice or vinegar
1 Tbsp prepared horseradish
1/2 teas Worchestershire sauce
4 drops Tabasco sauce, or to taste
Mix all ingredients well and chill until ready to serve.
DEBRA IN VA
Tofu Sour Cream

This is delicious, and can be used for dips and in cooking as well - eg.
for a Stroganoff - add at the end of cooking, just as you would regular
dairy sour cream.
350 gm pkg silken tofu (use the lite, has fewer carbs)
3 Tbsp mild vegetable oil
3 Tbsp fresh lemon juice
1/4 tsp salt
Combine all ingredients in blender or food processor until creamy. Makes
1-1/2 cups. Total carbs = 5.8
Hollandaise Sauce
1 pkt cream of broccoli soup
1/2 cup water
1 teas low-fat, low-carb coffee creamer
1 teas Crystal Lite Lemonade
Mix soup, water and creamer. Microwave for about 2 minutes. Add
more lemonade and water to get to desired consistency. Serve over
asparagus, broccoli, eggs, etc.
MEDIFAST DOWNLOAD
37
Broccoli Sauce
A great sauce for noodles or veggies.
1-2 heads of broccoli until real soft
1 onion, chopped
3-4 cloves garlic, chopped
1/2 cup dry white wine
1 cup veggie bouillon
1 Tbsp lemon juice
salt and pepper to taste
parmesan cheese
Steam broccoli until very soft. Saute onion and garlic (more if you love
garlic) in the white wine.
Add all cooked ingredients to blender or food processor, add 1 cup
veggie bouillon, lemon juice, salt and pepper and blend until smooth and
thick. Add more broth if necessary for processing. Add parmesan
cheese.
Balsamic Vinaigrette
8.5 oz balsamic vinegar

1 Tbsp (more or less as you like it) Mrs Dash seasoning
1/2 cup lemon juice
1-2 teas Splenda
1/2-1 cup water
Mix all ingredients except water. Add water, starting with 1/2 cup
adjusting until vinegar is to you taste. Store in refrigerator.
Coating for Poultry, Fish, or Veggies

2 cups dehydrated onions (about 5 oz )
1/2 teas black pepper
1/2 teas ground sage
1 teas dried rosemary
1 teas dried coriander
1 teas dried thyme
1/2 teas dried oregano
1/2 teas paprika
1/4 teas red pepper flakes
2 bay leaves, crushed.
Put onions in food processor or mini chopper, process for 1 minute. Add
remaining ingredients and process for 30 seconds. Store in an airtight
container. When using, dampen your meat or veggies slightly so coating
will stick. Then bake at 350 until done.
DEBRA IN VA
38
Italian Dressing or Marinade

Good as a salad dressing or veggie marinade before grilling.
1 cup vinegar
3 tbsp finely chopped onion
3 garlic cloves, crushed
1 tbsp dry mustard
1 tbsp basil (fresh is best, but dry is fine also)
2 tbsp oregano
1 tsp pepper
Splenda, to taste
Mix all ingredients and shake until well blended.
REALLY GOOD L&G
It is great on beef, pork, or chicken. Probably good on some seafood
items too.
In a large pot (or crockpot) pour in: 1 large can diced tomatoes, 1/4 c
Walden Farms sugar free maple syrup, 1/2 tsp each garlic and onion
powder, 1 tsp chili powder. Mix it up and turn to a simmer. Add your
meat choice, 2 or 3 servings of protien. Cook for a few hours or until
the meat is cooked through. Measure your protien portion out. Serve with
1/2 c or so of the tomato mixture. I like the 1 c of the cauliflower
potatoes with it. But green beans or some other veggie would be good
too. The tomato sauce tastes like a mix between a sweet bbq or chili.
PAM IN VA
39
Italian Sauce Ketchup

This is to die for and the aroma will drive you bonkers! Enjoy this with
a sugar-free, salt-free ketchup. Yum!
shirataki or fresh zucchini noodles (just julienne a small zucchini). 11/2 cups of sauce and noodles, combined, will serve as your green
portion of 1 6 oz can tomato paste a meal. Add your lean portion to the
sauce or serve on the side. 2 Tbsp granulated Splenda, or 3 packets
3/4 cup water
14.5 oz canned no salt added diced tomatoes 1/2 cup white vinegar
Two 8 oz cans no salt added tomato sauce 1/4 tsp onion powder
1/8 cup minced onion (for crunch) 1/8 tsp garlic powder
1-1/2 teas crushed basil
1 teas crushed oregano Mix all ingredients together and simmer for 10
minutes. Set aside in 1 bay leaf (remove before serving) container with
lid and let cool. Store in refrigerator for up to 4 months.
1-1/4 teas minced garlic
1 Tbsp balsamic vinegar
1/4 cup red wine (Burgundy is good)
1/2 teas crushed red pepper
1 teas onion powder
1/4 teas Mrs. Dash seasoning (I use sun-dried tomato and garlic blend)
1/4 cup chopped mushrooms (optional)
Put all ingredients into saucepan. Stir and bring to a boil. Reduce heat
to just simmer. Continue to simmer uncovered for 30-40 minutes, letting
flavors blend and sauce thicken. The longer you simmer, the thicker the
sauce will get. Enjoy!
DEBRA IN VA
40
Yellow Mustard
1/2 cup white vinegar
2 Tbsp malt vinegar
1/4 cup (approximately) dry ground mustard powder
1/2 teas. turmeric
1/4 teas. paprika
3/4 teas. onion powder
1/2 teas. garlic powder
dash or two of black pepper
5 packets of Splenda
Heat and blend together in a saucepan for about 10 minutes on low heat,
until bubbly. If it gets too thick, add some water; too thin add a
little more mustard powder. It tends to get a little thicker after it
has cooled. I use a funnel to pour into a squeeze bottle and
refrigerate.
Smokey BBQ Sauce

1/4 to 1/2 small onion, grated
3 cloves garlic
20 oz can nsa tomato paste
14 oz can nsa chicken broth
1/2 cup of balsamic vinegar
4-5 capfuls of liquid smoke
brown Sugar Twin (sugar substitute) to taste
ground black pepper
Drizzle a little chicken broth into a medium saucepan and grate onion
into pan to allow onions to sweat. After onions cook a little, add
minced garlic and saut. Add tomato paste and enough chicken broth to
thin out tomato paste (you may want to add it little-by-little to get
the consistency you like). Add balsamic vinegar and liquid smoke. Add
enough brown sugar substitute and ground black pepper to your taste.
41
Taco Bell Sauce

8 oz. can tomato sauce
1/3 cup water
1/4 to 1/2 teas. chili powder, to taste
1-1/2 teas. cumin
1-1/2 teas. dry minced onion
1 Tbsp vinegar
1/2 teas. paprika
1/4 teas. Splenda
1/4 to 1/2 teas. cayenne pepper, to taste
Place all ingredients in to a sauce pan and stir well. Simmer at a very
low temperature for 15-20 minutes (until slightly thickened). Remove and
cool. Keeps in the refrigerator for several days. Notes: I use it for a
simmering sauce for chicken breasts, then shred it up for taco meat.
Cucumber Dill Salad Dressing

1/2 cup seeded and peeled cucumbers, diced
1 Tbsp vinegar
1 tsp fresh or dried dill
1/4 tsp garlic powder
1/4 tsp onion powder
Place all ingredients into a food processor and blend well. Serve
chilled over salad.
42
Roast Eggplant Gravy

3 Lg. Japanese eggplants or 1 very Lg. Italian (common) eggplant
1 large onion, diced
4 cloves garlic, crushed
1 quart (32 oz or 4 cups) chicken broth
Freshly ground black pepper, to taste
Aleppo pepper, to taste (Note: Aleppo pepper is a Middle Eastern chile.
In a pinch, you may substitute four parts of sweet paprika and one part
cayenne.)
mushrooms, sauted or pureed (optional)
Wash eggplant and split into quarters or eighths with lengths of around
34 inches. Lightly season with pepper and roast at 400F for 45 minutes
or until soft and golden brown. Puree eggplant in blender, skin and all,
with a few Tbsps of chicken broth. Set aside.
Saut onion and garlic with a teas. of chicken broth until tender and
onions begin to caramelize. (If adding mushrooms, add them now and saut
with onion mixture) Add roasted eggplant puree to the onion mixture. Add
in 4 cups chicken broth and heat for 15 minutes to mingle flavors and
heat through. At this stage you can puree the entire eggplant gravy and
strain but I do not. Season to taste with aleppo pepper.
43
Mock Mayo
1/2 cup soft tofu
1 teas. white vinegar
1 teas. lemon juice
1/4 teas. dry mustard
pinch of cayenne pepper
Add all ingredients and puree. Will keep for 1 week in the refrigerator,
tightly sealed. Use on tuna fish, etc. instead of mayonnaise.
Mock Maple Syrup

1 cup Splenda
1/2 cup water
1/2 tsp imitation maple flavoring
1/4 tsp vanilla
Mix Splenda and water in a saucepan, cook on medium-low heat until
Splenda is dissolved. turn off heat and add maple and vanilla. Syrup is
really thin, but yummy. You can make adjustments for how much syrup
you want, always make sure you use twice as much Splenda as water.
Tomato Salad Dressing

6 oz can tomato paste
1 cup water
1/2 cup red wine vinegar
1 teas. garlic powder
1 Tbsp basil
1 teas. tarragon
1 Tbsp Mrs. Dash Original
Splenda, to taste
Combine ingredients in blender; mix until well blended. Store in
refrigerator.
44
Millers Creek BBQ Sauce

1 batch ketchup (see recipe, above)
1 teas. cider vinegar
1 teas. onion powder
2 teas. chili powder
1/4 teas. rum extract
1/8 teas. cayenne
1-1/2 teas. Colemans mustard
2 packets Splenda
Make a batch of ketchup per instructions in that recipe. Mix ketchup
with remaining ingredients and simmer for 10 minutes. Set aside in
container with lid and let cool. Store in refrigerator. You can add up
to a Tbsp of water if it starts to thicken too much.
Pizza Sauce
10 3/4 oz can tomato puree
1/4 cup water
1 teas olive oil
1 Tbsp Splenda
1/4 teas. lemon juice
1/4 teas. oregano
1/8 teas. basil
1/8 teas. thyme
1/4 teas salt
1/8 teas. pepper
Combine all ingredients in a saucepan and bring to a boil. Simmer on low
for 15 to 20 minutes. Makes 1 cup.
45
Tomato Tomatillo Salsa/Zucchini Crust Pizza

3 medium tomatoes, chopped
3 cups shredded zucchini (with skin on)
6 tomatillos, husks removed, chopped
6 egg whites
1 jalapeo or serrano chile, seeded and diced
1/3 cup oatmeal, ground into flour in blender or food processor
1 Tbsp lime juice
2-3 medium tomatoes, or 6 - 8 Roma tomatoes, sliced thin
6 green onions, cut in 1/2 inch pieces
a mixture of onion, garlic, green/red/yellow pepper, zucchini, broccoli,
1/2 bunch fresh cilantro, minced
mushrooms
1 teaspoon oregano
Combine all ingredients and chill well.
teaspoon basil
In a bowl, combine zucchini and egg whites; mix well. Add oat flour,
stir well. Spread onto bottom of 12 inch pizza pan coated with non-stick
spray.** Bake at 450 for 8 minutes. Meanwhile, saute desired vegetables
in nonstick pan; sprinkle with desired seasonings. Reduce oven
temperature to 350. Layer on tomatoes, then vegetable mixture and bake
about 8-10 minutes.
Optional: add meat of your choice from program.
46
Crockpot Looing Sauce

2 cups soy sauce
1 star anise (available in spice section or Oriental markets; this is
*essential* to the recipe.)
1/2 cup dry sherry
4 Tbsp Splenda
chunk of fresh ginger, about the size of a walnut, sliced thin
4 cups water
In Chinese cooking, looing is also called red cooking and its a
form of stewing meat. Looing sauce is a mildly spicy, fragrant sauce
that will make a delicacy out of the most inexpensive cuts of meat.
Combine all ingredients and place in crockpot with your choice of meat,
whether it be chicken breasts, pork, beef, lamb, etc., and cook on low
for 8 hours or high for 4 hours.
Traditional garnishes are a little toasted sesame oil (not regular
sesame oil) and finely sliced scallions.
Crockpot Tomatillo Salsa with Peppers

1/4 cup plus 3 Tbsp olive oil
6 medium shallots, peeled and minced
4 garlic cloves, peeled and finely chopped
1 lb fresh tomatillos, outer skin removed and cut in half
1 large red bell pepper, seeded and cut into 1 inch pieces
1 large yellow pepper, as above
1 large orange pepper, as above
1/4 cup chopped cilantro
1/3 cup tomato paste
1/4 cup water
1 canned chipotle pepper in adobo sauce, seeded and minced
Heat 1/4 cup of olive oil in saute pan over medium heat and saute
shallots until soft; transfer to crockpot. Place the remaining
ingredients, including the 3 Tbsp of oil, into the crockpot. Cook on
high for 1- to 2 hours, or until the veggies are soft but not mushy.
The salsa can be stored covered in the fridge for up to 2 weeks.
47
Medifast Chili &

Soups, Etc.
48
Chili
14 meals
I played with the chili recipe and it turned out just like Wendys!
1lb ground turkey, browned it with 1 tsp minced garlic and half a
chopped onion, salt and pepper to taste. In a large stock pot add 14
packets of chili (my whole 2 boxes), a large can of diced tomatoes, a
small can of chopped green chilies, extra chili powder and cumin ( I
like mine spicy so 1 Tbsp chili, 2 tsp cumin)and 14 cups of water. Bring
to a boil and then turn down to simmer for an hour or so. Subtract about
1 oz from your L&G meal and a little of your veggies each day you eat
this chili.
ANDREA IN S. KOREA
Note from Medifast in MD: Separate into 14 containers.
Finally, a Good Bowl of Chili

5 meals
1/3 pound ground turkey
5 packs of MF chili
5 cups water
1packet splenda
chopped some onion
can of stewed tomato
garlic, tobasco, pepper, chili powder, cumin
put it in my crock pot all day taking the lid off every now and then to
let out steam and thicken up the chili a bit. When it was done I put it
into 5 equal containers and put 4 in the freezer for later use. Just pop
in the micro and its ready to eat.
RENEE IN OH
Debras Note: I did not use any turkey. I used 1 can of the chili
seasoned diced tomatoes (made by Del Monte), a handful of chopped
onions, 1/2 teas minced garlic, 1 teas chili powder, 1/2 teas ground
cumin, 1/4 teas black pepper, and about 3 splashes of tobasco sauce. I
brought everything to a boil, then reduced to a simmer until thickend.
49
Chili Dip Recipe

1 meal; 1 snack
1 chili packet
chili powder, to taste
garlic powder, to taste
1 pkt. Splenda
1/3 1/2 cup water
1 pkt. MF crackers
To one packet of chili, add chili powder, garlic powder and Splenda (to
me Splenda is key, gives it a sweeter taste) to chili. Mix with slightly
less than 1/2 cup of water and microwave as directed. It does get
thicker after cooling, so you may need to add additional water before
eating. I make mine the day before and take it to work. Love my chili
and crackers! You may also melt a small amount of low-fat or fat-free
cheese on top, just subtract it from your Lean portion.
JANICE IN TX
Chili Tomato Soup

2 meals; 1 lean portion
1 pkt cream of tomato soup
1 pkt chili
5 oz lean ground beef
chili powder, to taste
garlic powder, to taste
1/4 teas salt
1 Tbsp onion, chopped
12 oz water
2 Tbsp salsa
Combine soup and chili packets. Add water and nuke for 3 min. Brown the
ground beef with the onion and add spices and salsa. Then add soup
mixture to beef and simmer for a few minutes. Makes 2 MF servings and 1
Lean portion.
??? in ??? (anyone know the author?)
Chinese Soup
1 pkt chicken noodle soup
1 cup hot water
1 Tbsp Chinese mustard
2 Tbsp low sodium soy sauce
Blend ingredients in a deep bowl. Microwave for about 40 seconds and let
sit 1-2 minutes until noodles are desired texture.
MEDIFAST BOOK PREVIEW
50
Chili
6 meals
I make a big pot of chili using 6 packets and 7 cups of water. I use 12
oz of ground white turkey with peppers and onions and chili powder,
garlic powder, and pepper. Let simmer for hour or so. Then I divide into
6 bowls. Each time I have a bowl, I subtract 2 oz from my L and G and
some from my veggies.
MISSY IN OH
Chili
1 meal
I took the chili packet, added 3/4-1 c. water, and nuked it for 3
minutes until it got thicker. Then I stirred in 1/2-3/4 c. coleslaw mix
(shredded cabbage) and 2-3 oz. shredded lowfat cheese (I subtracted
these from my L&G), stirred, and nuked again for 1 to 1 1/2 mins. When
it came out it was thick and cheesy and tasted just like a taco salad
casserole my aunt used to make.
MICHELLE IN WI
Pattis Pesto Chicken Noodle Soup

1 snack
I add 20 oz water in a 2 qt micro bowl w/ 1/2 tsp minced garlic. 1
chicken broth envelope. sprinkle in (to taste) onion flakes and or
powder. Garlic powder. shake in McCormacks Completa Miami style
seasonings, then the secret ingredient....a serving of Pesto , this
comes from either McCormacks or Knorr. It comes in an envelope (meant to
go over 1/2 lb pasta) McCormacks serves 4, so use 1/4 of the packet and
Knorr serves 3, so use a third of the packet (it adds only 1 carb & 1015 cal) then I cook in micro on high 4 min. cover and let sit for at
least 10-20 min. then cook again on high for 2-3 min. let sit again 1020 min. Heat before eating and sprinkle w/little grated romano cheese
(italian parmesian)
PATRICIA IN NY
Note from Debra in VA Try using one envelope of the MF Chicken
Noodle Soup instead of broth for a meal.
51
Help for Chicken Soups

I wanted to share how I make the chicken noodle and chicken rice soup. I
think it tastes great. I put one cup of water in small pot on stove. Add
small amount of Better than Bouillionchicken flavor, dash of pepper,
paprika, and italian seasoning. Bring to a boil. Reduce heat to as low
as it will go, top with lid and let it simmer for 8-10 minutes. Veggies
are soft, soup is thick and tastes great.
PHYLLIS IN LA
Sweet Chili
1 meal
Variation on the chili: instead of water, use half cup of AW diet
rootbeer,
1/2 tsp yellow mustard, 2 tsp of bbq sauce. (For those who like sweet
chili.)
JUDY IN IA
Idea for Broccoli Soup

I mix it with the chicken and rice soup, then add curry and some chicken
bouillion, makes two meals and I really enjoy it this way. Didn't care
for it before!
PAM IN VA
Chili
6
3
2
1
pkts
cups
Tbsp
Tbsp
(1)
chili
water
chili powder
Knorr Calso de Tomate seasoning
Mix ingredients in crock pot and cook on low for 2 hours. Separate into
6 individual servings and freeze/refrigerate. Add a little water to each
serving when you heat it, as it tends to be thick.
MEDIFAST DOWNLOAD
52
Minestrone Soup
Prepare minestrone as directed on the package. Add 1 chicken bouillon
cube to 1 cup boiling water to dissolve, then add to soup. Heat and let
sit for about 10 minutes. Add chili powder, salt and pepper, to taste.
MEDIFAST DOWNLOAD
Chicken Soup
I made some chicken soup tonight for my L&G that was pretty good! I buy
the large bags of frozen chicken breasts and when I get home from the
grocery store I cook them in boiling water with just a little salt and
pepper. When it is done, I put them all in a ziplock bag in the freezer.
Then I just take out however much "cooked chicken" that I need for each
meal. Anyway, for my soup I took out enough chicken for 2 meals. I put
it in a pot with some water and chicken boillion granules. I added some
sliced celery and onions. When the chicken was thawed I pulled it apart
with 2 forks while still in the pot. Now the secret - I added some
ground sage and black pepper. That made it special. It was really good.
It made a really large bowl, I actually couldn't eat my whole bowl! Oh,
you will also probably need to add a small salad or something green with
this meal because there isn't that much vege's in it.
ROBIN IN ARKANSAS
53
Veggies
54
Asian Green Beans
(green approved)
1 tbsp. olive oil
tsp. sesame oil
clove minced garlic
Red chili pepper flakes, to taste
1.5 cups fresh green beans
tsp. powdered ginger
1 tsp. soy sauce
1 tsp. oyster sauce.
In a large pan or wok, heat oil over medium-high heat. Stir in the
garlic and chile pepper. As the garlic begins to sweat, add beans, toss
to mix, cover and reduce heat. Steam for 5-8 minutes, until desired
doneness. Add 1/4 cup of water if necessary. Remove cover, increase heat
to high; add ginger, soy and oyster sauce and stir for two minutes more
or until sauce thickens.
EILEEN M IN CA
Grilled Stuffed Portobello Mushrooms
(green approved)
4 servings
2/3 cup fresh tomatoes, chopped
1/4 cup shredded part-skim mozzarella cheese
1 teas. olive oil
1/2 teas. finely chopped fresh rosemary (or 1/8 teas. dried rosemary)
1/8 teas. ground black pepper
1 garlic clove, crushed
4 (5-6 diameter) Portobello mushroom caps
2 teas. low-sodium soy sauce
2 teas. fresh cilantro, chopped
In a small bowl, combine tomatoes, mozzarella, 1/2 teas. of the olive
oil, rosemary, pepper and garlic. Using a spoon, scoop out the gills of
the mushroom caps and remove the stems and discard. In a small bowl, mix
1/2 teas. of the olive oil, lemon juice and soy sauce. Using a pastry
brush, brush the soy sauce mixture on both sides of the mushroom caps.
Grill the caps, starting with stem side down, for 5 minutes on each side
or until soft. Spoon 1/4 cup of the tomato and cheese mixture into each
cap, cover and grill for about 3 minutes or until cheese has melted.
Garnish with cilantro. Be sure to reduce the protein portion of the meal
because of the cheese.
NUTRITION INFO (per serving) Calories: 83.7 Fat: 3.7 g
Carbohydrates: 8.2 g Protein: 6.4 g
LOST IN YONKERS
55
Asian Style Coleslaw/Cucumber Salad

4 servings
2 Tbsp white vinegar
1/4 cup rice vinegar
1 pkt Splenda
4 - 8 teas. sesame oil
1 clove garlic, minced (optional)
4 teas. splenda
1/4 teas pepper
4 teas. chopped ginger
3 sliced cucumbers
2 teas. toasted sesame seeds
3 diced tomatoes
salt and pepper
1 med red onion sliced thin
Shake ingredients together and adjust all proportions to taste. Pour
over Mix all ingredients together and let sit in the refrigerator for at
least an one head shredded cabbage (or one bag store bought preshredded)mix hour; overnight is better. Measure out portion for your L&G
meal. together and allow to marinate for at least 2 hours.
DEBRA IN VA
56
Grilled Vegetable Kabobs with Lemon Scallion Dipping Sauce

Serve these hot with grilled meats, cold or at room temperature as a
salad. Vary the vegetables according to your preferences.
Makes 4 servings (2 kabobs w/ 3 T. dressing)
1/2 cup chopped scallions
1 medium zucchini, halved lengthwise and cut into 1 chunks
1/2 cup plain fat-free yogurt
1/4 - 1/2 teas. lemon extract
1 medium yellow squash, halved lengthwise and cut into 1 chunks
1 teas. hot red pepper sauce
1/4 teas. salt
2 cups mushrooms, quartered
18 cherry tomatoes
Prepare grill for medium heat. If using wooden skewers, soak in water 30
minutes. In small bowl, combine scallions, yogurt, extract, juice,
pepper sauce, salt and pepper; set aside. Thread zucchini, squash,
mushrooms and tomatoes onto eight 12 metal or wooden skewers, dividing
evenly and alternating to create a colorful pattern; brush with oil.
Grill kabobs 10 minutes, turning once, until cooked through. Place 2
kabobs on each of 4 plates; serve 3 Tbsps sauce on the side.
57
Green Beans in Tomato Vinaigrette

Makes 4 Servings
3 1/4 cups cut green beans (2 pieces)
1 teas. olive oil
3 garlic cloves, minced
1/2 cup chicken or vegetable bouillon
1/2 cup canned crushed tomatoes
1/4 cup mixed vegetable juice
1 Tbsp red wine vinegar
1 teas. minced fresh oregano, or 1/2 teas. dried leaves
1 teas. minced fresh marjoram, or 1/2 teas. dried leaves
1/2 teas. salt
1/4 teas. Splenda
In large pot of boiling water, cook green beans 4 minutes, until tendercrisp; drain. Rinse under cold running water 1 minute; drain well. Set
aside. In large nonstick skillet, heat oil; add garlic. Cook over low
heat, stirring frequently, 1 minute. Stir in broth, tomatoes, vegetable
juice, vinegar, oregano, marjoram, salt, pepper and Splenda; bring to a
boil. Reduce heat to low; simmer 5 minutes. Transfer tomato mixture to
large bowl. Add green beans; toss to mix well. Marinate 1 hour at room
temperature before serving.
PER SERVING: 56 Calories, 3 g Protein, 1 g Fat, 10 g Carbohydrate,
507 mg Sodium, 0 mg Cholesterol, 2 g Dietary Fiber
Asparagus with Sherry-Wine Vinaigrette

4 Servings
3 cups diagonally sliced asparagus spears (2 pieces)
2 Tbsps sherry-wine vinegar
1 Tbsp + 1 teas. sesame oil
1 teas. Splenda
1/4 teas. salt
8 Boston lettuce leaves
2 Tbsps chopped fresh chives
2 teas. sesame seeds, toasted
In large pot of boiling water, cook asparagus 2 minutes; drain. Rinse
under cold running water; drain well and dry with paper towels. Set
aside. In large bowl, whisk together vinegar, 1 Tbsp + 1 teas. water,
the oil, Splenda and salt; add cooked asparagus. Toss to mix well.
To serve, line 4 plates with 2 lettuce leaves each; top each with onefourth of the asparagus mixture. Sprinkle each with one-fourth of the
asparagus mixture. Sprinkle each with one-fourth of the chives and
sesame seeds.
PER SERVING: 77 Calories, 3 g Protein, 6 g Fat, 6 g Carbohydrate, 139
mg Sodium, 0 mg Cholesterol, 1 g Dietary Fiber
58
Curried Cauliflower
Vegetable Boullion
Cauliflower
Curry Powder
1 Packet MF Cream of Broccoli Soup
Boil a cup or so of cauli florets in around 2 cups of water with
boullion cube until cauli is soft. Remove from heat, add 1/2 tsp of
curry powder or more to taste and stir in MF Creamy Broccoli soup,
mashing cauli pieces to marble size or smaller. Return to low heat and
simmer until most of water has evaporated and mixture looks yellow and
curdly. Eat with much delight!
RONDA IN OREGON
59
Crock Pot Curry Cauliflower Soup

4 servings
1 lb. cauliflower florets
1-3/4 lbs. undrained canned diced tomatoes
14 oz. prepared vegetable or beef bouillon
1 chopped onion
1/2 tsp. garlic powder
2 tsp. curry powder
1/8 tsp. ground cumin
Combine first 5 ingredients in a crock pot on low heat. Cover and cook
about 7 hours or until cauliflower is tender. Increase heat to high.
Stir in remaining ingredients and salt and pepper to taste. Cover and
cook another 30 minutes. Serve hot or cold.
Debras Note: Used 2 cups of bouillon and combined all ingredients in
crock pot. Cooked until cauliflower was very tender.
DEBRA IN VA
Sauted Cabbage
One of my favorite ways to cook cabbage is to sautee it. I take an onion
and slice it thin. Brown the onion in a saucepan with a little olive oil
or spray. Take a head of cabbage and cut off as much as you need to
prepare for you and your family. Cut it up so it resembles shredded
paper. Add the cabbage to the saucepan with 1/2 cup water with chicken
boulin. Let simmer until tender
SAMMIE IN MA
Squash Casserole
WOW...I just recreated one of my favorite dishes and made it MF legal!
It is Squash Casserole (pretty close to the one at Dixie Cafe). Cut
summer squash (about 5 or 6 med) into bitesize pieces and boil with
slice onion and water. Add about 2 tbsp. chicken boillon, some salt and
pepper, and about 1 tsp. oil. Boil until soft, about 15 or 20 min.
Drain. Measure out 1 1/2 cups. Take one packet of MF crackers and crush
until they are like powder. Add some butter buds and 1/2 tsp. Splenda to
the crackers. Reserve about 2 tsp. crackers and stir the rest into the 1
1/2 cups squash. Add one egg white. Spray a small casserole dish with
nonstick spray and spread mixture in there. Sprinkle with remaining
crackers. Spray top with nonstick spray. Bake at 375 about 30 min.
Mmmmmmmm! This counts as your green for L&G plus a snack (crackers).
Also, subtract a little from your Lean to count for the egg white. You
get the WHOLE casserole to yourself! This is a great change from salads
for my green.
ROBIN IN ARKANSAS
60
Asparagus Salad
One bundle fresh asparagus
1 to 1 1/2 cups cut up plum tomatoes
1 1/2 TBS fresh basil chopped
4 ounces lite cheese
1/3 cup balsmic vinegar or dressing
salt and pepper.
Bring water to a boil, drop in asparagus and boil for five minutes.
Drain asparagus and quickly put it into a bowl or pot of ice cold water
(stops the asparagus from cooking too much). Mix all the ingredients
together and chill.
Note: Lisa originally used Feta cheese, but its not allowed on the
plan.
LISA IN FLORIDA
Great Baked Onion Recipe:
(easy!)
Take a whole onion, or several, and cut off the top and bottom stems.
Peel and then cut a small core out of the top. Place a bouillion cube in
the core (I crumble mine), wrap up in an aluminum foil bundle and bake
at 350 degrees for 45 minutes. I usually make 6 of these at a time, as
my whole family loves them. The onion makes a wonderful broth and falls
apart. I also have an onion shaped microwave baker and use that when Im
just making 1 or 2. Of course, dont use the foil, and microwave for 3-4
minutes. Yummy! Great for your vegetable and the bouillion counts as
your snack.
KJ IN ARKANSAS
Fantastic Marinated Veggies
(green approved)
1/4 cup balsamic vinegar

1/2 tsp rosemary
1/2 tsp liquid smoke
zucchini chunks, whole mushrooms, vidalia onion cut in chunks;
Put all ingredients in a large ziploc bag. Marinate at least one hour,
flipping bag over every 15 minutes. Grill or saute vegetables and serve.
Youll be addicted so try other varieties of veggies. Measure 1 1/2 cups
for green portion.
DEBRA IN VA
61
Carolina Kale
(or other greens)
Cook until just tender, bright vitamin and mineral-rich greens contrast
beautifully with red tomatoes to make an appealing vegetable side dish.
1-1/2 lbs kale, collards, chard, beet greens or mustard greens
3 cups chopped fresh tomatoes
1 cup minced onion
1-1/2 teas ground cumin
2 garlic cloves minced
1 teas Tabasco or other hot pepper sauce or 1/4 tsp crushed red pepper
ground black pepper to taste.
Wash greens. Remove the large stems and any discolored leaves. Stack the
leaves and slice them crosswise into 1/8-inch strips. Combine tomatoes,
onions, cumin, garlic, and additional flavoring in a saucepan, cover and
cook on medium heat for 5 minutes. Add the greens, cover and gently
simmer, stirring frequently, for 10 to 15 minutes until the greens are
tender. Add pepper to taste and serve. Measure 1 1/2 cups for green
portion (recipe should make about 2 1/2 servings).
DEBRA IN VA
Pickles Without Salt

3 sliced Kirby cucumbers
1/2 - 1 teas. red chili flakes
3 to 4 Tbsp of white vinegar
3 to 4 Tbsp of water
A sprig of fresh dill
4 black peppercorns
4 mustard seeds
1 to 2 packets of Splenda, if you like it sweet (optional)
Boil chili, liquid ingredients, and the spices together. When cool, pour
over cucumbers placed in a zip lock container. Store in fridge. Pickles
will be ready the next day. Good for up to 3 weeks.
Note: For variation, add 1 2 cloves fresh garlic (more if you REALLY
like garlic and dont want any friends!) and/or 1 Tbsp finely chopped
onion.
62
Mock Mashed Potatoes

2 servings
2 cups califlower, finely chopped
1-2 Tbsp yogurt cheese
1 teas Butter Buds
Steam or microwave cauliflower until very soft. Put cauliflower in food
processor with butter buds and yogurt cheese; blend. Add salt and pepper
to taste. Serve hot.
Broccoli, Asparagus, and Red Cabbage Marinated Salad

Blanch broccoli and asparagus for 3 minutes, and quickly transfer to a
bowl of water with ice (keeps them crispy).
Make a good seasonings italian dressing at home (much more flavorful
than any low carb. I use the bottle they give me, but not the
recommended measure of oil vinegar and water. First I add about a 1/2
cup red wine vinegar, and then only 3-4 tbsp of good olive oil, and the
rest water. Add the dressing mix and shake (the BEST flavor)!
Let the veggies marinade in the dressing for a couple of hours as this
gets better with time. Try any dense veggie, and it's wonderful.
Sometimes I'll do only red cabbage, but let this marinate over night.
It's so good and filling.
MELISSA
NOTE: Be sure to measure portions according to the MF plan.
Herb Fried Tomatoes

2 servings
2 Tbsps dried basil
2 Tbsps dried thyme
1/2 teas. salt
3/4 teas. white pepper
4 teas. olive oil
2 Roma (plum) tomatoes, halved lengthwise
cooking spray
In a small bowl, mix together basil, thyme, salt, and white pepper. Mix
in olive oil to make a spreadable paste. Spread paste on cut side of
each tomato half. Spray a non-stick skillet with cooking spray. Over
medium-low heat, place tomatoes herb-side down in skillet, and cover.
Simmer for 5 minutes; tomatoes should be hot but not stewed. Serve
immediately.
63
Miso Ginger Wasabi Asparagus

1 Bunch of asparagus (ends cut)
1 cup water
1-2 teas Galeos Miso Ginger/Wassabi dressing, per serving
Place the water and asparagus in a microwave safe dish, cover, and
microwave on high for 4 min. Drain the water out, while still hot add
Ginger/Wassabi dressing. Chill in the refrigerator for at least 4 hours.
Debras Note: I love this dressing! Its like a seasoned mayo.
Turnip Chips
3 smallish turnips, peeled and sliced 1/4" thick (1 1/2 cups) Spread out
on a baking sheet and lightly spray with olive oil spray.
Sprinkle with garlic salt and fresh ground black pepper. Bake at 425 for
10 minutes, flip over, bake another 5 minutes. (longer if you like them
crisper) These were so tasty I had to double check my quick start guide
to make sure turnips were allowed. I'm thinking next time, I may add
some red pepper flakes for a little more heat.
Baked Potato
1 turnip
Cant Believe its Not Butter Spray
I stuck the turnip in the microwave until it got soft (about 7 minutes
in mine, but I kept checking after 4) Then I took a little slice off the
top and scooped out the innerds. Sprayed a little CBINB spray, salt &
pepper and ate it! It was actually not what I expected at all. I think I
can get used to them and they do taste and look alot like potatoes.
Tomato Basil Concasse

1 lean & green meal
1/2 cups tomato seeded and chopped
2 teas. extra virgin olive oil
1 teas. red wine vinegar
1/3 cup chopped basil leaves
1 cup spinach
3/4 cup low fat mozzarella cheese
Combine the tomatoes, oil, vinegar, basil and salt and pepper to taste.
Add to spinach and mix with cheese.
64
Southwestern Stuffed Potatoes

4 servings
(turnips, really)
4 (5 6 oz.) turnips, well scrubbed

1 lb. ground turkey
16-oz. jar chunky tomato salso, medium to hot flavor
1/2 cup low-fat cheese, shredded
1/2 cup non-fat soft yogurt cheese
salt, pepper, spices to taste (e.g., chili, garlic, and/or onion powder)
Pierce turnips with fork. Microwave turnips, uncovered, on HIGH power,
turning turnips halfway through cooking time. Cook until fork tender
(11-14 minutes for potatoes, so turnips may take a bit longer).
Meanwhile, in large skillet over med-high heat, cook turkey in a little
water until no longer pink, stirring often. Drain liquid from skillet.
Add salsa and spices and heat well.
Cut each turnip in half, lengthwise, and fluff pulp with a fork.
Sprinkle each with salt and pepper. Spoon 1/4 of turkey mixture over
each turnip half. Sprinkle each with 2 T. cheese. Return to microwave
and heat on HIGH power until cheese melts. Top each turnip with 2 T.
soft yogurt cheese.
Zucchini Hash Browns

1 cup grated zucchini
1 Tbsp. grated onion
2 eggs, beaten slightly
salt, pepper, onion powder, garlic powder
Heat canola oil or butter flavored Pam in a skillet. Mix all ingredients
in medium sized bowl and drop by heaping Tbsps 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.
AMY IN AZ
65
Cucumber Noodles
One large cucumber
One green onion
2 teas rice wine vinegar
1 teas ginger root, grated
1 teas sesame oil
1/4 teas Splenda
1/4 teas salt
Peel and remove seeds from cucumber, then cut into thin ribbons that
look like noodles (or matchsticks for a little more crunch) Cut green
onion into thin matchsticks. Combine remaining ingredients and toss
everything together and chill for about 1 hour (any longer and noodles
will get soggy).
JAY IN CA
66
Eggs
67
Chinese Fried Rice

4 servings
1/2 head raw cauliflower, grated to make 3 1/2 cups
3 green onions
1 clove garlic, minced or 1/2 tsp garlic powder
1/2 teas ginger
3 Tbsp Soy Sauce
3 eggs, beaten
Olive Oil
Cooked Chicken, Beef, Pork, Shrimp, Turkey any mixture, your choice.
In a wok or large flat skillet, heat enough oil to cover the bottom. Fry
minced garlic (or garlic powder) with finely diced white part of onions
for approximately 1 minute. Add grated cauliflower and fry for 4-5
minutes, stirring constantly. Add soy, ginger, diced green onion tops,
and pre-cooked cubed meat or baby shrimp. Stir to mix well and brown a
bit. Push mixture to one side of pan. Add more oil if necessary and
scramble eggs in empty side of pan until done but still moist. Stir eggs
into rice mix and remove from heat. Stores and re-heats beautifully.
Salsa Frittata
6 servings
Combine 1 cup chopped tomato, 1/2 cup chopped summer squash, 1/2 chopped
peeled cucumber, 8 oz taco sauce in a small bowl and set aside.
Spray large heavy non stick pan with Pam. Add 1 chopped onion and cook
and stir until translucent and tender, 3-5 minutes.
Pour 3 cups Egg Beaters over onions in skillet. Cook over low heat for
67 minutes. When eggs start to look set, cover skillet and cook 2-3 more
minutes. Uncover and sprinkle with 1 cup FF shredded cheese. Cover
skillet again and cook 1-2 minutes until cheese is melted and eggs are
set.
Cut into wedges and top with vegetable taco sauce. The nutritionist says
this will make 6 servings. I cant remember where I got the original
recipe, but i tweaked it to make it work for us and now its approved!
If you try it, let me know what you think!
JEN IN TN
68
Huevos Rancheros
15 oz can diced tomatoes
3 oz tomato sauce
1 teas minced garlic
1 Tbsp chili powder
1/3 cup chopped onion
1/3 cup chopped bell pepper
2 eggs
Mix all ingredients except eggs in sauce pan. Cook on med-high heat for
30 minutes. In a nonstick skillet, fry two eggs. Top the eggs with the
chili before serving.
Omelet in a Bag
Crack 2 eggs into a pint-sized freezer bag. Add a variety of ingredients
such as onion, green pepper, mushrooms, tomato, salsa, spinach, etc.,
then shake. Make sure to get the air out of the bag and zip it up.
Place the bags into rolling, boiling water for exactly 13 minutes (if
veggies are uncooked; 5-8 minutes if you add pre-cooked veggies). You
can usually cook 6-8 omelets in a large pot. Open the bags and the
omelet will roll out easily. Be prepared for everyone to be amazed!
(Note: Freezer bags are recommended, as theyre thicker and less
inclined to melt. Even with freezer bags, though, try to avoid letting
the bag come in contact with the bare surface of your cooking pot. Even
freezer bags will melt!)
Vegetable Omelet
2 eggs, beaten until frothy
1 lg or 2 med size mushrooms
1 lg stalk green onion
4 cherry tomatoes
1-2 cloves garlic, chopped
parsley flakes, a good amount
1/2 teas Splenda, or to taste
1-2 teas lemon juice
2-3 dashes rice wine vinegar
Cut up vegetables and put into an omelet pan. Add enough water to just
cover. Add remaining ingredients except eggs and cook on a low fire
until most of the water has reduced. Pour beaten eggs over top of
vegetable mixture and spread out evenly. Cover pan and cook for about 23 minutes. Slide omelet out of pan onto plate and enjoy.
69
Pita Bread
1 pkg MF scrambled eggs

1 pkg MF cream of broccoli soup (or cream of chicken)
1 pkg MF multigrain crackers
1/4 tspn baking powder
1/2 tspn onion powder
1/2 tspn garlic powder
5 Tblspn water
Several grinds of black pepper (to taste, on top)
1/4 tspn basil (to spread on top)
Olive oil flavored Pam spray
Spray a baking pan with the olive oil Pam and preheat oven to to 375.
Grind the MF pkgs, onion and garlic powder together (I used a coffee grinder that I use exclusively for
savory spices). Add baking powder and mix together. Add water and mix together thoroughly.
Spread on baking pan (I wet my fingers and spread it out) until 1/4 inch thick. Bake at 375 for 5 minutes,
pull it out and spray with the olive oil spray and sprinkle on pepper and basil to taste. Turn heat up to broil
and put back in oven for a couple of minutes and keep an eye on it. Once the top turns golden brown, it's
done.
Pull it out and let it cool on a rack. Once cooled, cut it in half (image on top right) and
then run a small knife down the length of each piece to create an inside pocket.
70
Beef
71
Texas Beef Chili

12 servings
4lbs boneless chuck roast, cut into 1/2 inch pieces
2 Tbsp chili powder
12 oz tomato paste
16 oz tomato sauce
32 oz beef broth
2 teas garlic powder
1 teas salt
1 teas ground oregano
1 teas ground cumin
1 teas paprika
1 teas onion powder
1/2 teas 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!
AMY IN AZ
72
Beef and Spinach Rolls

4 servings (3 pieces, each)
This easy entree looks beautiful and tastes wonderfula perfect dish to
serve to company.
9 ounces lean boneless beef sirloin
3 cups packed trimmed, washed and dried fresh spinach leaves
1/4 teas. salt
Pinch freshly ground black pepper
3/4 ounce freshly grated Parmesan cheese
Preheat oven to 350 F. Slice beef horizontally almost all the way
through; spread open butterfly fashion. Place beef between 2 sheets of
wax paper; with meat mallet or bottom of heavy saucepan, gently pound
until very thin. Remove and discard wax paper; set beef aside. In large
nonstick skillet, heat 2 Tbsps water; add spinach. Cook over medium-high
heat, stirring occasionally, until wilted. Drain, discarding liquid; set
spinach aside to cool. Sprinkle beef on both sides with salt and pepper;
place onto work surface. Sprinkle beef evenly with cheese; top with
cooled spinach. Starting from shortest end, roll beef to enclose
filling. Place medium cast-iron skillet over medium-high heat; add beef
roll, seam-side down. Cook, turning as needed, 1 minute, until browned
on all sides. Transfer skillet to oven; bake 15 minutes, until cooked
through. Remove from oven; let stand 5 minutes. Slice beef roll
crosswise into 12 equal pieces; arrange on serving platter.
73
Asian Beef on a Stick

4 servings
Serve these beef kabobs on a bed of shredded lettuce for a different
dinner entree.
2 Tbsps reduced-sodium soy sauce
1 Tbsp minced pared fresh ginger root
1 Tbsp rice wine vinegar
2 teas. sesame oil
1 teas. balsamic vinegar
10 ounces lean beef loin, cut into 16 strips
1/4 cup Chinese hot mustard
Prepare grill for a hot fire, using direct method (see Cooking Methods).
If using wooden skewers, soak in water 30 minutes. Combine scallions,
soy sauce, ginger, rice wine vinegar, oil, balsamic vinegar, pepper and
garlic; add beef and marinate 15 minutes. Remove beef from marinade with
tongs; discard any remaining marinade. On each of sixteen 6 metal or
wooden skewers, thread 1 beef strip by piercing beef in several places.
Grill kabobs 5 minutes, then turn and grill 5 minutes more. Place 4
kabobs on each of 4 plates and serve with Chinese mustard on the side.
74
Grilled Marinated London Broil

4 servings
One 15-ounce lean London broil, 1 thick
1/2 cup finely chopped onion
1/4 cup sherry vinegar
2 fluid ounces (1/4 cup) dry red wine
6 medium garlic cloves, coarsely chopped
2 teas. olive oil
1 Tbsp + 1 teas. Splenda (or to taste)
1 teas. grated pared fresh ginger root or 1 teas. ground ginger
8 scallions, trimmed
Let steak stand, covered, at room temperature 30 minutes. Combine onion,
sherry and red wine vinegars, wine, soy sauce, balsamic vinegar, garlic,
oil, sugar substitute, ginger and black pepper and marinate steak 4
hours, turning steak after 2 hours (see Marinating Know-how). Remove
steak with tongs, reserving marinade. In small saucepan over high heat,
bring marinade to a rolling boil; boil for 1 minute, stirring
constantly. Remove from heat and set aside. Prepare grill for a hot
fire; spray grill with nonstick cooking spray. Grill steak, basting with
marinade, 5-7 minutes on each side (rare), 7-9 minutes (medium-rare), 910 minutes (medium), 10-12 minutes (well-done). Remove from heat; let
stand 5 minutes before slicing. Divide evenly among 4 plates; garnish
each with 2 scallions and serve.
75
Beef Kabobs with Moroccan Spices

4 servings
1 medium onion, cubed
1 Tbsp + 1 teas. olive oil
2 garlic cloves
1 teas. ground cumin
1 teas. chopped fresh thyme or 1/2 teas. dried leaves
1 teas. chopped fresh mint
1/2 teas. paprika
Dash ground red pepper
15 ounces boneless beef tenderloin, cut into 1-inch cubes
1 bay leaf
1 medium onion, cut into 8 wedges and blanched
1 medium seeded and cored red bell pepper, cut into 8 squares, blanched
8 medium mushroom caps, blanched
Chopped fresh flat-leaf parsley to garnish
Marinade: in food processor or blender, place cubed onion, juice, oil,
garlic, cumin, thyme, mint, paprika and ground red pepper. Puree until
blended. In a gallon-size sealable plastic bag, combine beef cubes, bay
leaf and marinade. Seal bag, squeezing out air; turn to coat beef.
Refrigerate 1 hour or overnight, turning occasionally. Allow meat to
remain at room temperature 30 minutes before cooking. Drain marinade
into small saucepan and bring to a boil; reserve. While meat marinates,
soak four 10 bamboo skewers in water for 1 hour. Preheat broiler or
grill 20 minutes. Thread vegetables and meat onto skewers, beginning and
ending with onion wedges. Set skewers on rack, keeping rack about 2-3
inches from heat. Broil about 3 minutes per side, basting with the
marinade when turning. Heat remaining marinade and bring to a boil. Boil
for 1 minute. Serve marinade with kabobs.
76
Grilled Hamburger with Fresh Tomato Salsa

4 servings
3/4 cup diced tomato
1/4 cup diced red onion
1/4 cup minced fresh cilantro
1 teas. minced deveined seeded jalapeno pepper
10 ounces extra-lean ground beef
1/2 teas. ground cumin
1/2 teas. onion powder
1/2 teas. salt
Preheat grill. To prepare salsa, in medium bowl, combine tomato, onion,
cilantro, juice, jalapeno pepper and black pepper; set aside. In large
bowl, combine beef, cumin, onion powder and salt; form into 4 equal
patties. Grill patties over hot coals (or place onto prepared rack in
broiler pan and broil 4 from heat), turning once, 8 minutes, until beef
is cooked through. Serve with salsa.
Herbed Beef Tenderloin

4 servings
Take care not to overcook the tenderloin.
1/4 cup minced fresh parsley
1 Tbsp minced fresh rosemary leaves
1 Tbsp Dijon-style mustard
4 medium garlic cloves
1 teas. minced fresh thyme leaves
1 teas. olive oil
One 15-ounce trimmed beef tenderloin
In small bowl, combine parsley, rosemary, mustard, garlic, thyme, oil
and pepper. Spread on beef tenderloin; wrap beef in plastic wrap and set
aside at room temperature 30 minutes. Meanwhile, preheat grill for a
medium fire. Grill beef, turning frequently, 20 minutes (rare), 22
minutes (medium) or 24 minutes (well-done). Remove from heat; let stand
10 minutes before slicing.
77
Pizza Burgers
4 servings
10 ounces extra-lean ground beef
1/2 teas. salt
1/2 teas. dried oregano leaves
1/4 cup tomato sauce (no salt added)
1/4 cup thinly sliced white mushrooms
1 1/2 ounces skim-milk mozzarella cheese, shredded
1 Tbsp minced fresh flat-leaf parsley
In large bowl, combine beef, salt, pepper and oregano; form into 4 equal
patties. In medium nonstick skillet, cook patties 3 minutes; turn over.
Spread each patty with 1 Tbsp tomato sauce; top each with 1 table- spoon
mushrooms and one-fourth of the cheese. Cook, covered, 4 minutes, until
cheese is melted and patties are cooked through. Serve sprinkled with
parsley.
78
Mushroom Hamburgers
4 servings
These hamburgers are great with sauteed onions. Slice the onions, then
saute in a nonstick pan with a little beef bouillon, until tender.
2 teas. olive oil
1/2 cup finely chopped red or yellow bell pepper
1/4 cup finely chopped onion
2 Tbsps finely chopped celery
2 garlic cloves, finely chopped
2 cups finely chopped mushrooms
10 ounces extra-lean ground beef (10% or less fat)
1 Tbsp steak sauce
Salt and freshly ground black pepper to taste
In a 10-inch nonstick skillet, heat oil; add bell pepper, onion, celery
and garlic. Saute, stirring, until onion is translucent, about 8-10
minutes. Add mushrooms; raise heat to high and saute, stirring, until
mushrooms brown and liquid evaporates, about 8 minutes. Allow mixture to
come to room temperature. Preheat broiler. Combine mushroom mixture with
ground beef, steak sauce, salt and pepper. Form into 4 hamburgers. Spray
broiler rack with nonstick cooking spray. Broil burgers on rack 3-4
from heat, 3-4 minutes on each side for medium-rare.
79
Oriental Beef in Lettuce Wrappers

4 servings
The dipping sauce in this recipe may be made up to three days ahead and
refrigerated; prepare extra to use as a dipping sauce for cut-up raw
vegetables.
1/4 cup rice wine vinegar
1 Tbsp reduced-sodium soy sauce
2 teas. minced fresh mint leaves
1 teas. minced pared fresh ginger root
1 teas. orange extract (replaces orange zest)
1 teas. oriental sesame oil
8 large iceberg lettuce leaves
8 ounces cooked lean boneless roast beef, cut into 1/4 strips
1 cup bean sprouts
1 cup shredded seeded pared cucumber
8 large fresh mint leaves
In medium bowl, combine vinegar, soy sauce, minced mint leaves, ginger,
extract and oil; set aside. Place lettuce leaves on work surface; top
center of each leaf with 1 ounce beef strips, 2 Tbsps bean sprouts, 2
Tbsps cucumber and 1 mint leaf. Fold sides of each lettuce leaf over
filling; starting from shortest end, roll leaves to enclose. Place 2
rolls on each of 4 plates, seam-side down; serve with vinegar mixture
for dipping.
Portuguese Style Beef Tenderloin

6 servings
3/4 cup red wine
1/4 cup water
10 cloves garlic, chopped
1 Tbsp chile paste
1/2 teas white pepper
1/2 teas salt
6 (4 ounce) beef tenderloin steaks
1/3 cup vegetable oil
In a medium bowl, combine red wine, water, garlic, chile paste, white
pepper and salt. Add beef, and turn to coat evenly. In a large heavy
skillet over medium heat, fry 3 steaks for 2 minutes on each side; Set
steaks aside, and drain liquids into the red wine mixture. Repeat with
remaining beef. Pour oil into skillet, and reduce heat to medium-low.
Fry steaks for a second time, 2 minutes on each side. Drain oil, and
return all steaks and marinade to the pan. Allow to boil for 2 minutes.
80
Beef Bourguignon
2+ servings
1/2 cup Burgundy wine
1 tsp. brandy extract
1 onion, thinly sliced
1 tsp. parsley flakes
1 bay leaf
1/2 clove garlic, crushed
1/4 tsp. black pepper
1/2 teas. salt
1 lb. lean beef, cubed, visible fat removed
1/2 tsp. ham base
1/4 tsp. beef bouillon
1 Tbsp tomato paste
1/2 clove garlic, crushed
Salt and pepper to taste
Butter spray or a few drops of olive oil
1/4 lb. fresh mushrooms, sliced.
Marinade: In zip lock bag, combine wine, extract, onions, parsley, bay
leaf, garlic, pepper & salt. Mix well; add cubed beef. Close bag;
marinate in the refrigerator for 2 days (yes, days).
Bourguignon: Preheat oven to 300F. Remove meat from vegetables and
marinade; reserve marinade. Heat nonstick skillet over med-high heat.
Add meat, brown on all sides. Transfer meat to separate baking dish. To
skillet, saute onions until browned; remove & place in dish with meat.
To skillet, add ham base, beef bouillon, tomato paste, garlic, remaining
marinade, salt and pepper to taste. Stir/scrape skillet to loosen up
bits. Add this liquid to meat/onion mix. Bake 2-3 hours, stirring
occasionally; add water as needed. 15 minutes before
meat is done, add 5 sprays of butter spray to a skillet over med-high
heat. Add mushrooms; saute for 5-10 min, or til lightly browned. When
meat is done, drain juices from meat & veggies. (During weight loss
phase of MF, we can't consume liquid but can serve to others.) Add
mushrooms to meat mix, stir & serve. Weigh 5 oz portion of meat; enjoy
with veggies.
EILEENM IN CA
81
Crockpot Short Ribs

3 lbs beef short ribs, frozen!
1 lg. onion, sliced
1 (8-oz) can tomato sauce
3/4 cup water
2 Tbsp vinegar, wine or cider
4 Tbsp soy sauce
2 teas Splenda
Place frozen beef short ribs in a crockpot. Place onion on top of the
ribs. Combine remaining ingredients and pour over ribs and onion. Cook
on low for 8-9 hours. Note: if ribs are unfrozen, it will cut the
cooking time by a few hours. This has about 25 grams of carbs, perhaps a
bit less, in the entire potfull.
Crockpot Teriyaki Steak

6 servings
2 1/2 pounds boneless chuck steak
2 Tbsp oil
1 teas ground ginger
1/2 cup soy sauce
1 Tbsp Splenda
1 clove garlic, crushed
Cut steak into 1/8-inch thick slices. Combine remaining ingredients in a
small bowl. Place meat in a crock-pot. Pour sauce over. Cover and cook
on low for 6 to 8 hours. Serve with Cauli-rice.
62 Calories; 5g Total Fat; (64% calories from fat); 1g Protein; 4g
Carbohydrate; 0mg Cholesterol; 1372mg Sodium
82
Crockpot Cola Steak

5 servings
1 1/2 lb round steak, boneless
2 Tbsp plain protein powder
1/2 teas salt
1/8 teas garlic salt
1/8 teas pepper
1/4 cup tomato sauce
2 Tbsp vinegar
2 Tbsp Worcestershire sauce or soy sauce
1/2 cup sugar-free carbonated cola
Trim meat, cut into 5 portions, dredge with protein powder. Put meat in
crock pot, add other ingredients, cover and cook 8-10 hours on low.
344 Calories; 21g Total Fat; (54% calories from fat); 33g Protein; 5g
Carbohydrate; 101mg Cholesterol; 582mg Sodium
83
Crock Pot Pepperocini Beef

Take 1-2 lb. roast (any kind will do) put in crock pot and pour a large
jar of Italian pepperocini's over it. Cook on low for 10-12 hours until
meat falls apart. GOOD, but a little spicy, so be prepared!
Crock Pot Italian Beef

6-8 servings
3 to 4 lb beef rump roast
1 (8 oz.) can tomato sauce (no sugar added variety)
2 1/2 cup water
1 teas salt
1 teas pepper
1 teas parsley flakes
1 teas garlic powder
1 teas basil
1 teas oregano
Dash Worcestershire sauce
Dash soy sauce
1 package Italian salad dressing mix (Good Seasons)
Put roast in crock pot. Combine remaining ingredients in saucepan and
cook over medium-high heat until mixture comes to a full boil. Remove
from heat and pour over roast in crock pot. Cook all night on low or 6
to 8 hours on high. About 1 and 1/2 hours before serving, flake meat
apart and continue cooking.
Crockpot Spicy Beef Roast

12 servings
3 lb beef roast
1-2 Tbsp pepper
2 cloves garlic, minced
1/4 cup reduced sodium soy sauce
2 Tbsp worcestershire sauce
2 teas dry mustard
Trim fat off roast. Rub pepper & garlic onto roast, then place in
crockpot. Make several shallow slits in top of roast. In small bowl,
combine remaining ingredients; pour over meat. Cover; cook on low 8 - 10
hours or on high 4 - 5 hours.
Calories: 150, Protein: 25, Fat: 4g, Carbs: 2g, Cholesterol: 68mg,
Sodium: 298mg
84
Stick to your Ribs Crockpot Chili

12 (1 cup) servings
2 lbs lean ground beef
1 teas garlic, minced (about 1 large clove, fresh)
1 Tbsp red pepper flakes
1 (14.5 oz) can diced tomatoes with green chilies
1 (15 oz) can no sugar added tomato sauce
1 8-ounce can no sugar added roasted garlic tomato sauce
1 Tbsp cayenne pepper (or to taste)
1 Tbsp onion powder
1 teas paprika
1/8 teas cinnamon
1/8 teas nutmeg
Brown ground beef with the garlic and red pepper
thoroughly. Combine the browned meat/spices with
ingredients Place mixture in a crockpot and cook
low 6-8 hours. Serve hot, garnished with dollops
sprinkles of cheddar cheese, if desired. Freezes
or snack. 5 carbs per serving.
85
flakes; drain
all the remaining
on high 3-4 hours or
of sour cream and
well for a quick lunch
Fish & Seafood
86
Lemon Ginger Shrimp

1 meal
7 ounces jumbo shrimp, peeled and deveined
1 Tbsp olive oil
1/2 teas. sesame oil
2-3/4 teas. lemon juice
1/4 onion, chopped
1/2 clove garlic, peeled
1/2 teas. ginger
1/2 teas. coriander (cilantro)
1/4 teas. paprika
1/8 teas. salt
1/8 teas. ground black pepper
skewers
In a blender or food processor, process the olive oil, sesame oil, lemon
juice, onion, garlic, ginger, cilantro, paprika, salt, and pepper until
smooth. Reserve a small amount for basting. Pour the remaining mixture
into a dish, add shrimp, and stir to coat. Cover, and refrigerate for 2
hours. Preheat grill for medium heat. Thread shrimp onto skewers,
piercing once near the tail and once near the head. Discard marinade.
Lightly oil grill grate. Grill shrimp for 2 to 3 minutes per side, or
until opaque. Baste with reserved sauce while cooking. Also good with
fish baked in foil.
EILEENM IN CA
Teriyaki Halibut
1 meal
7 oz Halibut (or any fish)
Cayenne, to taste
1 2 teas. Teriyaki sauce
1/2 teas. Sesame seeds, optional
Sprinkle fish with cayenne and baste with teriyaki sauce. Sprinkle with
a few toasted sesame seeds if you want. Place on a piece of tin foil 4
under pre-heated broiler for 7 minutes. Remove from oven and wrap in tin
foil until ready to serve (this will continue to cook the fish).
JAY IN CA
87
Tuna Patties
Mix 1/4 - 1/3 cup of egg beaters to 6 oz tuna, then spices (garlic
powder, onion, pepper, whatever sounds good). Instead of 1 patty, I make
4 or 5 small patties. They are easy to flip that way. Hope that helps.
"Legal" Tuna Noodle Casserole

3 oz. Tuna
1 1/2 cups Shirataki Noodles
1/2 cup LF shredded cheese
1/4 cup FF milk
Cook Noodles as directed. Drain Spray casserole dish with FF, noncalorie spray like Pam Layer noodles, tuna, and cheese. Seasoning to
taste. Pour milk over casserole. Sprinkle top with paprika (optional)
Bake at 350 degrees for 30 mins. Makes one serving. Adjust ingredient
quantities for multiple servings. Counts as your "L&G" meal. If adding
veggies, adjust noodle portion and add veggie calories. About 300
calories or less from the tuna, cheese, and milk. Shirataki noodles are
carb-free, calorie-free!
PEGGY IN DE
To MEDIFAST: For Peggy in DE's tuna casserole recipe, and your
comment about the milk. What if you use 2 tbsp (instead of adding it to
coffee) and the rest of the 1/4 cup water?
Medifast in MD said...
To Brandi in CA 1/4 cup of non-fat milk has about 3-4 grams of
carbohydrates. I would recommend if you need to add it to the recipe
that you limit to 1-2 tbsp.
88
Fish Ideas
Tear off a good size piece of foil. Spray w/Pam. Put fish in center. Top
w/onion, red pepper, spices. Spray w/I cant believe its butter spray.
Fold foil over fish leaving space around the fish. Seal so juices dont
leak out. Bake at 425 for 18 minutes.
Another one I just tried came from someones Lemon Ginger Marinade.
Did you get that one? 1tbsp olive oil, 1/2tsp sesame oil, 2 3/4tsp lemon
juice, 1/4 onion chopped, 1 clove garlic minced, 1/2tsp ginger, 1/2tsp
cilantro, 1/4tsp paprika, 1/8tsp S&P. Seal in foil & bake like previous
recipe.
ROBYN IN TX
More Fish Ideas

1 tblsp carb free teriyaki marinade sauce mixed with a tsp of ginger,
spread on front and back of fish, put fish in a baking dish, cover with
foil, bake at 420 for 17 minutes.
SUZY IN CA
89
Grilled Marinated Calamari

4 servings
This unusual way to serve calamari (squid) is quick, easy and tasty.
Marinate the squid briefly before cooking, or grill them plain and toss
with the marinade as a dressing before serving.
2 Tbsps red wine vinegar
1 pound 4 ounces cleaned small squid
2 teas. Dijon-style mustard
1/2 teas. dried thyme leaves
1/2 teas. salt
1/4 teas. crushed red pepper flakes
Prepare grill for a hot fire. Spray a grill basket with nonstick cooking
spray. In medium bowl, combine juice, vinegar, mustard, thyme, salt and
pepper flakes; whisk in oil a little at a time. Add squid and toss well
to coat. With slotted spoon, transfer squid to prepared grill basket and
grill over high heat, turning constantly and brushing with remaining
marinade, 7-9 minutes, until golden and slightly charred. Slice squid
into 1/2 pieces. Divide evenly among 4 warm plates, garnish with lemon
wedges and serve.
90
Grilled Grouper
4 servings
Grouper is a delicious white-fleshed fish. A grill basket, sprayed with
nonstick cooking spray, provides extra insurance against sticking. Serve
with Green Beans in Foil . Like most fish dishes, this is also good
cold.
1 fluid ounce (2 Tbsps) dry white wine
1/2 teas. dried thyme leaves
1 Tbsp white wine vinegar
1 Tbsp olive oil
Four 5-ounce grouper steaks, at least 1 thick
2 medium garlic cloves, minced
1 teas. tomato paste
In small bowl, whisk together wine, vinegar, oil, garlic, tomato paste,
thyme and pepper. Place fish in nonreactive dish; coat evenly with
mixture, cover and let stand 30 minutes. Prepare grill for a medium
fire, using direct method (see Cooking Methods); place grill about 4
above coals. Spray grill basket with nonstick cooking spray. Grill fish
10 minutes for each inch of thickness, turning once. Transfer steaks to
each of 4 plates and serve at once.
91
Jamaican Jerked Grilled Swordfish

4 servings
The hot seasonings typical of the islands are what makes a dish
jerked. Catfish or whitefish can be substituted for the swordfish.
1 small fresh chili pepper, seeded
1 teas. hot pepper sauce
1 teas. salt
1 teas. chopped fresh thyme
1/2 teas. ground allspice
1/4 teas. cinnamon
1/8 teas. ground nutmeg
Four 5-ounce boneless swordfish steaks
To prepare marinade, in blender or food processor, place onion,
scallions, chili pepper, hot pepper sauce, salt, thyme, allspice, black
pepper, cinnamon and nutmeg. Puree until smooth; scrape into a gallonsize sealable plastic bag; add swordfish steaks. Seal bag, squeezing out
air; turn to coat fillets. Refrigerate 6-8 hours, turning bag
occasionally. Spray grill rack with nonstick cooking spray. Place grill
rack 5 from coals. Place swordfish fillets on grill rack. Cook 10-12
minutes, turning once, or until cooked through and fish flakes when
tested with a fork.
VARIATION: Jamaican Jerked Broiled Swordfish
Prepare fish as in step 1. Preheat broiler. Spray rack with nonstick
cooking spray. Broil 5 from heat 2 minutes on each side.
92
Indian-Scented Swordfish
Makes 2 servings
1 teas. minced pared fresh ginger root
1/2 teas. mild or hot curry powder
Pinch salt
Pinch ground turmeric
Two 6-ounce swordfish steaks
2 Tbsps FF yogurt
1 Tbsp minced fresh cilantro
In small bowl, combine ginger, garlic, curry powder, cumin, salt,
turmeric and 1/4 teas. water, stirring to form a paste; rub into fish on
all sides. Place fish into 9 square or round microwavable baking dish,
with thickest part of each steak facing edge of dish. With vented cover,
microwave on High (100% power) 5 minutes, rotating dish one-quarter turn
after 3 minutes. With slotted spatula, transfer fish to serving platter;
keep warm. Strain pan juices into small bowl; stir in yogurt cheese and
cilantro. Top fish with yogurt cheese mixture.
93
Red Snapper Fillets with Julienned Vegetables

4 servings
This is the perfect low-fat way to cook fish! Experiment with different
fish and vegetable combinations.
Four 5-ounce red snapper fillets
1/2 small leek, washed, trimmed and julienned
1/2 teas. salt
2 fluid ounces (1/4 cup) dry white wine
1 medium zucchini, trimmed and julienned
1 Tbsp + 1 teas. fresh lemon juice
1 medium yellow squash, trimmed and julienned
Lightly spray four 18 squares of aluminum foil with nonstick cooking
spray. Place one fish fillet in center of each foil square and season
each with one-fourth of salt and pepper; distribute one-fourth each of
the zucchini, squash and leek evenly over each fillet. Top each with 1
Tbsp wine and 1 teas. juice. Make packets by bringing 2 sides of foil up
to meet in center and pressing edges together in two 1/2 folds. Then
fold edges of each end together in two 1/2 folds. Allowing room for
packets to expand, crimp edges together to seal. Grill packets 10
minutes (packets will puff up). Remove packets from grill and open
carefully, avoiding steam. Transfer contents to each of 4 plates and
serve.
94
Mediterranean Shrimp
Makes 4 servings
2 cups finely diced pared eggplant
5 large plum tomatoes, seeded and finely diced
1 Tbsp minced fresh oregano leaves or marjoram leaves
10 ounces medium shrimp, peeled and deveined
1 1/2 ounces firm yogurt cheese, crumbled
2 Tbsps minced fresh flat-leaf parsley
In large nonstick skillet, heat oil; add eggplant. Cook over medium-high
heat, stirring frequently, 5 minutes, until lightly browned. Add onion
and garlic; cook, stirring frequently, 1 minute. Add tomatoes, wine,
oregano and 1/2 cup water to vegetable mixture; bring liquid to a boil.
Reduce heat to low; simmer, stirring occasionally, 5 minutes, until most
of the liquid is evaporated. Add shrimp to vegetable mixture; cook,
stirring frequently, 3 minutes, until shrimp turn pink. Serve sprinkled
with cheese and parsley.
95
Savory Cilantro Salmon

2 servings
This gorgeous entree is perfect for delighting your guests or pampering
yourself, and its so easy to prepare!
1 1/2 cups fresh cilantro leaves
1/2 teas. salt
Dash hot red pepper sauce
Two 5-ounce salmon steaks
1 medium yellow bell pepper, seeded and sliced
1 medium red bell pepper, seeded and sliced
To prepare marinade, in food processor, combine cilantro, juice, cumin,
salt, hot red pepper sauce and 1/4 cup water; puree until smooth.
Transfer marinade to gallon-size sealable plastic bag; add salmon. Seal
bag, squeezing out air; turn to coat salmon. Refrigerate 1 hour, turning
bag occasionally. Preheat oven to 400oF. Spray 9 square baking dish
with nonstick cooking spray. Arrange pepper slices in a single layer in
prepared pan; bake 20 minutes, turning peppers once. Drain salmon;
discard marinade. Place salmon on top of pepper slices; bake, turning
salmon once, 12-14 minutes, until fish flakes easily when tested with
fork.
96
Salmon in Foil Packets

Makes 4 servings
One 7-Ounce can chipotle peppers in adobo sauce
4 small plum tomatoes, blanched, peeled, seeded and chopped
1 Tbsp minced fresh cilantro
2 garlic cloves, pressed
2 teas. fresh lime juice
2 cups finely shredded iceberg lettuce
Four 4-ounce salmon fillets
Preheat oven to 400 F. Line baking sheet with foil. In food processor or
blender, puree chipotle peppers with sauce until smooth. Transfer 2
teas. pureed mixture to medium bowl; refrigerate remaining mixture,
covered, for use at another time. Stir tomatoes, cilantro, garlic and
lime juice into pureed peppers; set aside. Onto each of four 12 x 12
pieces of foil, place 1/2 cup of the lettuce; top each with 1 salmon
fillet, then one-fourth of the tomato mixture. Bring 2 opposite sides of
foil together; fold over to seal. Fold remaining 2 sides to seal. Place
packets seam side up on prepared baking sheet; bake 20 minutes (salmon
should flake easily when tested with fork). Open packets carefully,
allowing steam to escape; garnish with lime slices if desired.
97
Mock Scallops Seviche

4 servings
You can buy garlic oil, or make your own by adding several crushed
garlic cloves to a bottle of vegetable oil .
10 ounces sea scallops
2 cups prepared low-sodium chicken bouillon
1/2 cup fresh lemon juice
1 1/2 cups chopped seeded peeled tomatoes
1/2 cup finely minced scallions
1 Tbsp + 1 teas. garlic oil
1 Tbsp finely chopped fresh chives
1 Tbsp finely chopped fresh dill
1 Tbsp finely chopped fresh parsley
1 Tbsp finely chopped fresh tarragon
1/4 teas. finely ground black pepper
1/8 teas. salt
Wash the scallops in cold water and pat dry with paper towels. In medium
skillet, bring the chicken broth to a simmer over medium-high heat. Add
scallops; cover and poach for 2-3 minutes or until opaque. Transfer to a
colander and rinse with cold water. Slice horizontally 1/4 thick. Pour
the juice into a gallon-size sealable plastic bag; add scallops. Seal
bag, squeezing out air; turn to coat scallops. Refrigerate for 24 hours,
turning bag occasionally. When ready to serve, drain off liquid from the
scallops and discard. Stir in tomatoes, scallions, oil, chives, dill,
parsley, tarragon, pepper and salt. Spoon the scallops onto four serving
plates. Garnish each serving with a parsley sprig and lemon slice, if
desired.
98
True Scallops Seviche

4 servings
This version of the classic seviche makes an elegant first course or
light entree. Great for a cooling summer luncheon.
15 ounces bay scallops
1 medium cucumber, pared, seeded and diced
1 teas. coarse (kosher) salt
1 medium tomato, finely diced
1 medium pickled jalapeno pepper, seeded and sliced (reserve 1 Tbsp
juice)
1/4 cup sliced scallions (white portion with some green)
2 Tbsps minced fresh cilantro
4 lettuce leaves
In medium nonreactive bowl,* combine scallops and lemon juice; toss to
coat thoroughly. Place sheet of plastic wrap directly on surface of
scallop mixture to cover completely; refrigerate at least 5 hours or
overnight. While scallops are marinating, place cucumber in colander.
Sprinkle with salt; toss to combine. Let cucumber mixture stand 2 hours.
Rinse cucumber mixture under cold running water; let drain thoroughly.
Drain scallops; discard liquid. Return scallops to bowl. Add drained
cucumber, tomato, pepper and reserved juice, scallions and cilantro;
toss to combine. Refrigerate, covered, 1 hour. Line serving platter with
lettuce leaves. Top lettuce with scallop mixture.
* Its best to marinate in bowls made of nonreactive material, such as
glass, stainless steel or ceramic; ingredients such as lemon juice may
react with other materials, causing color and flavor changes in foods.
99
Seafood en Papillotte
Makes 4 Servings
24 medium unpeeled shrimp
12 medium mussels or clams, scrubbed
1/2 cup chopped chives
4 teas. lemon juice
1 Tbsp minced garlic
1 teas. salt
8 sprigs parsley
Spray grill rack with nonstick cooking spray. Place grill rack 5 from
coals. Prepare grill according to manfacturers directions. Cut four 18
squares of double-thickness heavy-duty foil. Lay out on flat surface.
Arrange shrimp, mussels and scallops evenly in center of each square of
foil. Sprinkle evenly with chives, wine, oil, lemon juice, garlic, salt
and pepper; top with parsley. Fold bottom right-hand corner of foil over
to meet top left-hand corner, forming a large triangular packet. Close
the packet tightly by making overlapping folds along the two opened
sides. Place foil packets on grill; cook 30 minutes. Carefully transfer
packets to serving plates. To serve, cut open in center, avoiding the
steam.
100
Scallops with Herb Sauce

Makes 3 servings
1/2 cup packed fresh flat-leaf parsley leaves
1/2 cup packed fresh basil leaves
3 Tbsps prepared low-sodium chicken bouillon
2 Tbsps fresh thyme leaves
1 Tbsp vegetable oil
1/2 garlic clove, minced
1/4 teas. salt
In food processor or blender, combine parsley, basil, broth, thyme,
lemon juice, oil, garlic, salt and pepper; puree until smooth. Set
aside. Spray large nonstick skillet with nonstick cooking spray; place
over medium heat. Add scallops; cook, turning once, 2-3 minutes on each
side, until golden brown and heated through. Remove from heat; transfer
scallops to medium bowl. Let skillet cool slightly. Pour reserved herb
mixture into cooled skillet; cook over medium heat, stirring constantly,
1-2 minutes, until heated. Pour over scallops; toss to combine.
101
Spicy Grilled Bluefish

4 servings
Southwestern seasonings work best with a fish that has a lot of flavor
on a lower-calorie version of the Italian classic, with all the great
flavor! Its own, like bluefish. If unavailable, substitute swordfish or
tuna.
2 Tbsps fresh lime juice
1 pound, 4 ounces shelled and deveined medium shrimp, tails left on
Four 8-ounce bluefish fillets (about 3/4 thick)
1 Tbsp minced garlic
1/2 teas. ground coriander
1/2 cup prepared low-sodium chicken bouillon
1/2 teas. dried oregano
1/4 cup minced parsley
Prepare grill for a hot fire, using direct method (see Cooking Methods)
1/4 teas. salt
In 2-quart shallow nonreactive dish, combine juice, coriander, oregano
and pepper; add bluefish, turning to coat. Let stand 5 minutes. Remove
4 fresh lemon slices to garnish (optional)
fish and discard juice mixture. Grill bluefish 3 minutes on each
side,until fish flakes easily when tested with a fork. Transfer fillets
to each of 4 plates and serve at once.
Shrimp Scampi
In large skillet, heat oil. Add shrimp and cook, stirring constantly,
over high heat, 2 minutes, or just until pink. Add garlic and cook,
stirring PER SERVING: 285 Calories, 10 g Total Fat, 2 g Saturated Fat,
134 mg constantly, about 30 seconds. Using slotted spoon, transfer
shrimp to Cholesterol, 136 mg Sodium, 1 g Total Carbohydrate, 0 g
Dietary Fiber, serving platter; keep hot. To same skillet, add broth,
wine, lemon juice, 46 g Protein, 21 mg Calcium parsley, salt and pepper.
Increase heat to high. Boil, uncovered, until
sauce is reduced by half. Spoon over shrimp. Coat lemon slices with
parsley; arrange on platter to garnish, if desired.
102
Swordfish with Mustard-Dill Sauce

Makes 4 servings
1/3 cup + 2 teas. yogurt
2 Tbsps Dijon-style mustard
1 Tbsp minced fresh dill
Lemon wedges and fresh dill sprigs, to garnish
Brush each swordfish steak with 1 teas. of the oil; grill over hot coals
or on stove-top grill, turning once, 6-8 minutes, until fish flakes
easily when tested with fork. Meanwhile, to prepare sauce, in small
bowl, combine yogurt cheese, mustard and minced dill. Transfer swordfish
to serving platter; top each steak with one-fourth of the sauce. Serve
garnished with lemon wedges and dill sprigs.
Swordfish Steaks with Ginger-Mustard Marinade

Makes 4 servings
2 Tbsps coarse-grain country-style mustard
4 garlic cloves, lightly crushed
1 1/2 teas. grated pared fresh ginger root
4 whole scallions to garnish (optional)
To prepare marinade, in shallow medium bowl, with wire whisk, combine
lemon juice, soy sauce, mustard, garlic, oil and ginger. Add swordfish
to marinade; turn to coat. Let stand 10 minutes; turn again.
Transfer fish to prepared broiler pan; brush with half the marinade.
Grill or broil 4 from heat 3-4 minutes, until golden brown. Turn; brush
with remaining marinade. Grill or broil 3-4 minutes longer, until golden
brown and cooked through. Transfer fish to large decorative platter; top
with any remaining pan juices. Serve garnished with scallions if
desired.
103
Baked Flounder w/ Lemon, Parsley & Cracker Crumbs

2 servings
Use the freshest fish you can find. Besides flounder or sole, red
snapper, catfish, and trout are also good choices.
15 ounces flounder or sole fillets, cut into 2 equal pieces
4 teas. olive oil
3 Tbsps + 2 teas. plain dried MF cracker crumbs
1/4 teas. salt
1/4 teas. ground white pepper
1/2 cup minced fresh flat-leaf parsley
Preheat the oven to 350o F. Spray a 13 x 9 baking dish with nonstick cooking spray.
Place the fillets, skin-side down, in the baking dish. Sprinkle them evenly with the
lemon juice. Brush each fillet with 1 teas. oil. In a small bowl, combine the
cracker crumbs, salt and pepper; sprinkle evenly over the fillets. Bake the fillets
15 minutes, until the fish is opaque and flakes easily when tested with a fork.
Sprinkle with minced parsley and serve.
104
Cod Steaks with Tandoori Spices

The exotic spices in this colorful dish provide a tangy twist to an
otherwise mild fish. Marinate the cod overnight for the fullest flavor.
Makes 4 servings
1/4 cup FF yogurt
1/4 cup fresh lime juice
1/4 teas. ground red pepper
1 garlic clove
1/4 teas. red food coloring (optional)
One 1 piece pared fresh ginger root
1/8 teas. ground cloves
1 Tbsp curry powder
Four 5-ounce cod steaks
4 lime slices, for garnish
1/4 teas. cinnamon
In blender or food processor, combine yogurt cheese, juice, garlic,
ginger, curry powder, cinnamon, cumin, red pepper, food coloring (if
using) and cloves; puree until smooth. Marinate cod steaks at least 1
hour or overnight. Remove fish from marinade. Grill, basting with
remaining marinade, 3 minutes per side, until fish flakes easily when
tested with a fork. Carefully remove fish from grill; remove and discard
skin and bones, then serve.
105
Balsamic Ginger Fish/Fish Taco Salad

3 tbsp. Splenda
Sauce:
3 tbsp. soy sauce
1/4 -1/3 cup of water
3 tbsp. balsamic vinegar
3 green onions, chopped
1 tsp. grated fresh ginger root
1 teas chicken starter
1 clove garlic, minced
2 Tbsp chili powder (prefer Gebhardt's)
2 tsp. olive oil
1 cup canned diced tomatoes with jalapenos
7-8 oz. fish (I prefer Mahi Mahi).
Salad:
Combine all ingredients, except fish, and stir. Place fish in ziplock
bag 4 cups finely sliced white cabbage (a little red if you like) with
marinade and refrigerate for at least 20 minutes. After marinating, I 23 Tbsp finely chopped cilantro like to seal the fish in foil and bake at
350 degrees for 20-25 minutes, Juice of one lime depending on thickness
of fish. Ive also cooked the fish in a non-stick pan with a bit of oil
for about 8-10 minutes on each side, so if its too hot Stir cabbage,
cilantro, and lime juice thoroughly and divide evenly on in your area to
bake, try that. Ive also reserved a bit of the marinade, two plates.
before adding to fish, to pour some of it on the cooked fish.
Topping:
EILEENM IN CA
1/4 cup Fat Free Sour Cream
1/4 cup Picante or Chunky Salsa
1 Tbsp finely chopped cilantro
2 oz shredded/grated cheddar cheese
Mix cilantro, sour cream, and salsa for topping together well and set
aside.
106
Teriyaki-Lime Salmon
2 servings
2 (7oz) Salmon filets
1 Tbsp fresh Lime juice
1 Tbsp Teriyaki sauce
1/2 teas fine herbs or thyme (I use Herbs DeProvence)
1 lime, cut into wedges
Preheat oven to 450F. Spray shallow baking dish with Pam. Place
Salmon filets in dish.
Stir green onions, lime juice, teriyaki sauce and herbs in small bowl.
Drizzle over salmon.
Bake uncovered, until fish flakes easily when tested with a fork. (about
5 minutes per half inch of thickness). Serve with Lime wedges-optional.
Serve with a salad or veggies to round out L&G meal.
Per serving: 184 cal/7g Carb/23g Protein/7g Fat/1g Fiber/62mg
Chol/125mg Sodium
Momtolissa
FISH TACO SALAD (continued)
12 oz White Fish (catfish, tilapia, etc.)
Place fish in small chunks on rack of broiler pan. Broil on middle shelf
with temperature set at 350F for about 3 minutes. Saute green onions in
water until tender. Stir in chicken starter and chili powder. Add a
little water if necessary to maintain moist mixture. Don't let it burn.
After starter and chili powder are blended in, add broiled fish. Stir
well, adding a little more water if needed. Flake the fish in the
skillet if you like.
Stir tomatoes in thoroughly. Heat over medium heat, stirring regularly,
until most of the liquid has evaporated.
Divide fish mixture evenly over tossed cabbage mixture. Put half the
cheddar on top of each plate, then divide the cilantro/sour cream/salsa
mixture over the top of that.
DCTR_TOM
107
Crockpot Kokopelli Crab Soup

2 red bell peppers, roasted and cut into small cubes
2 Chipotle peppers (from canned in adobo sauce), chopped
1 onion, diced
1 Tbsp cumin seeds
1 Tbsp fresh rosemary, chopped
1 bay leaf
1 teas salt
6 cups chicken or vegetable broth/bouillon
2 (6 oz) cans drained crabmeat
2 cups half-n-half (not allowed during weightloss phase)
Fresh cilantro, chopped
In a blender or food processor, puree chipotle peppers, onion, garlic,
cumin seeds, and rosemary with 1 cup of stock. Add to crockpo along with
the remaining stock, bay leaf, salt, and black pepper. Cover and cook on
low for 6 to 8 hours or on high for 3 to 4 hours.
Add roasted red pepper, crab meat and half-n-half. Cover and cook on
high for 20 minutes until heated through. Discard bay leaf. Spoon into
bowls and garnish with cilantro.
108
Chicken
109
Chicken Curry
Sweating 1/2 an onion with some pam
add boneless skinless chicken
Cook until the chicken is almost fully cooked. I added a little fruit
vinegar, 1/2 cup water, 1 pack broccoli soup, 1 T. of saffron-rich curry
powder and some salt. Simmer together for 15 minutes or so and serve
with a green salad w/ vinagrette. Yumm!!!
KAT IN NC
Chicken Cacciatore
4 meals
4
1
1
1
1
boneless skinless chicken breasts, sliced in half horizontally

Tbsp olive oil
med onion, cut in chunks
med green pepper, cut in chunks
can (14.5 oz) diced tomatoes with basil, garlic and oregano
I lg. skillet, heat oil, add chicken and brown on both sides (about 2
minutes per side). Add remaining ingredients, bring to a boil, reduce
heat to medium-low and cook for 15-20 minutes. (Internal temp. of
chicken should be 170F.
Fake Italian Sausage Patties

1 pound of ground turkey breast
1 1/2 Tbsps of fennel seed
2 Tbsp each of minced garlic, dried basil, dried oregano, & dried
parsley
salt and pepper, to taste
Form into thin patties and grill. Top with the Waldon Farms marinara
sauce. My seasoning ratios may be a bit strong for some, so you may want
to adjust if it seem to be too much for your palate.
LOST IN YONKERS
110
Chicken Rollups
2 large boneless chicken breasts
2 slices low fat Swiss cheese
1 cup mushrooms, sliced
2 Tbsp onion, chopped
Some broccoli spears or asparagus spears
1/2 cup chicken broth
1 Tbsp oil
oregano, to taste
Pound chicken breasts out to 1/4 in. thick. Put a slice of the cheese on
each breast, top with some of the broccoli spears. Roll up jellyroll
style, fasten with toothpicks.
Heat oil in a heavy skillet, preferably with a lid. Put the chicken
rolls in the butter on low to med heat and cook for at least 15 minutes,
turning frequently to brown on all sides. Chicken should have clear
juices. Scrape bottom of pan frequently to loosen up the good stuff.
Broccoli/Asparagus will still be a little crunchy. Pour in chicken
broth, use as much as you would like to have for sauce, allowing for a
bit of reduction as it cooks. Add mushrooms, onions, and oregano.
Increase heat a little and stir occasionally to reduce the sauce. Serve
and enjoy.
AMY IN AZ
111
Citrus Roasted Turkey Breast

1 frozen bone-in turkey breast (4-5 pounds)
Pinch of parsley, finely chopped
Pinch of fresh thyme, finely chopped
Pinch of fresh rosemary, finely chopped
Pinch of freshly ground black pepper
Pinch of paprika
2 oranges (use orange extract until in maintenance)
1 lemon
1. Thaw the frozen turkey. Rinse and pat dry with paper towels.
2. In a medium bowl, combine the parsley, thyme and rosemary.
3. Grate the oranges and lemon peel and set the oranges and lemon aside.
4. Add the peels to the herb mixture and toss until combined. Rub the
herb mixture over the skin of the turkey.
5. Place the turkey on a rack in a large roasting pan.
6. Cut the oranges and lemon in half and squeeze their juices over the
turkey. Also sprinkle the turkey with the pepper and paprika.
7. Insert a meat thermometer in the thickest part of the breast. Roast
turkey uncovered, at 325 degrees F for 2 1/2 hours or until the
thermometer registers 170 degrees to 175 degrees.
8. Baste turkey often with the pan juices.
9. Remove and discard the skin before serving.
Grilled Chicken Ideas

Grilled chicken is good in so many recipes. My husband will grill one of
even two large bags of chicken at the same time. We eat grilled chicken
for that meal. Then I cut the rest of the chicken in slices (some thick
and some thin) and some into cubes. I put 7 oz in baggies and put it in
the freezer. I use the slices for Fajitas (wrapped in lettuce), the thin
slices for Chicken Ceasar salad, and the cubes for stir fry or Orange
Chicken. It can be thawed in the microwave, or the refriferator, or you
can put the frozen chicken right in the pan in many recipes. This makes
a variety of recipes easier and the taste is wonderful. (This idea is
similar to the idea of Robin in Arkansas who puts boiled chicken in the
freezer.)
LANA B
112
Broccoli Chicken Dijon

2 meals
1/2 cup reduced sodium chicken broth/bouillon
1 Tbsp light soy sauce
4 cups broccoli florets
1 Tbsp olive oil
1 lb. skinless, boneless chicken breasts, cut into this strips
2 Tbsp Dijon mustard
Mix chicken broth and soy sauce; set aside. Stir-fry broccoli and garlic
in hot oil until crisp-tender. Remove from skillet and cover to keep
warm. Add chicken to skillet; stir-fry 3-4 minutes until cooked through.
Add broth mixture and bring to a boil. Reduce heat to medium-low, then
stir in mustard until blended. Return broccoli mix to skillet. Mix and
cook until heated through, stirring occasionally.
MEDIFAST DOWNLOAD
Chicken Savoy
4 servings
1 (2 to 3 pound) whole chicken, cut into pieces
1/8 cup extra virgin olive oil
1 cup chicken stock
1 clove garlic, crushed
1 teas dried oregano
1/4 cup grated Romano cheese
Preheat oven to 450 degrees F (230 degrees C). Place chicken pieces in a
9x13 inch baking dish. Pour oil and stock over chicken and sprinkle with
garlic. Season with oregano, salt and pepper and top with cheese. Bake
in the preheated oven for about 45 to 60 minutes, or until chicken is
cooked through and no longer pink inside. Pour vinegar over chicken and
serve.
113
Pollo Bianco
4 servings
1 Tbsp olive oil
4 skinless chicken thighs
2 cups water
In a large skillet, heat the olive oil and add the chicken, browning
both sides of each piece. Saute for approximately 10 minutes. Add salt
and pepper to taste. Add the diced onion/s to the skillet and stir
together with the chicken pieces for approximately 5 minutes. Add 2 cups
of water and let simmer on medium high heat until the onions caramelize
and create a sauce. Simmer for approximately 30 minutes. You may need to
add more water so that the sauce mixture doesnt dry out. Once the
chicken is cooked through, remove and set on a plate.
Bunjal Chicken
6 servings
1 whole chicken , 2-3 pounds
1/2 teas salt
2 Tbsp olive oil
1 onion, thinly sliced
1/4 teas ground black pepper
1 Tbsp crushed garlic
1/2 Tbsp tomato paste
1/2 teas garam masala
1 teas curry powder
1/4 teas celery salt
1/4 teas salt
1/4 cup water
Preheat oven to 350F. Place the chicken into a 2 quart covered baking
dish or dutch oven with 1/2 teas. of salt and olive oil. Bake in the
preheated oven for 40 minutes or until chicken is cooked through and
appears brown. Add the onion, pepper, garlic, tomato paste, garam
masala, curry powder, seasoning to taste and 1/4 teas. salt. Mix all
together, then add 1/4 cup water for the ingredients to steam. Return to
the oven for 5 more minutes to blend all the flavors. Serve.
114
Veneto Chicken
8 servings
3 large tomatoes, peeled, seeded and chopped
1 (3 pound) whole chicken, cut into pieces
4 Tbsp olive oil
1 onion, chopped
1 stalk celery, chopped
1/2 cup dry white wine
1 pinch salt
1 pinch ground black pepper
1/4 pound fresh mushrooms, sliced
Heat oil over medium-high heat. Fry chicken pieces briefly, turning to
brown evenly. Add onion and celery; cook 1 to 2 minutes. Stir in wine
and chopped tomatoes. Season with oregano, and salt and ground pepper to
taste. Cover, reduce heat, and simmer gently for 30 minutes, turning
pieces once. Pour in balsamic vinegar and mushrooms, and cook another 5
to 10 minutes.
Skillet Chicken Dijon

4 servings
4
3
2
3
3
2
boneless skinless chicken breasts

Tbsp olive oil (or any oil)
cloves garlic, minced
Tbsp white wine
Tbsp soy sauce
Tbsp Dijon mustard
Heat oil in a skillet; then add the minced garlic and cook, stirring
often for about 3 minutes. Add the chicken breasts and saute until
browned. In a separate bowl, mix wine, soy sauce and mustard. Pour
generously over the chicken. Cover and cook until done. Spoon the sauce
over the chicken when serving, or pour extra sauce into small dipping
dishes to serve.
115
Grilled Rosemary Chicken

6 servings
6 boneless Chicken Breast halves (with skin)
12 sprigs fresh Rosemary (or 2 Tbsp dried crushed)
12 sprigs fresh Oregano (or 2 Tbsp dried crushed)
6 Garlic Cloves, halved lengthwise
Heat grill. Loosen skin on one edge of each chicken breast half. Under
the skin of each, place 2 sprigs rosemary or 1 teas. dried rosemary, 2
sprigs oregano or 1 teas. dried oregano, and 2 garlic halves. Smoothe
skin over seasonings and chicken breasts. When ready to grill, place
chicken on grill over medium heat (or 4 to 6 inches from medium coals).
Cook 20 to 25 minutes or until chicken is no longer pink and juices run
clear, turning once halfway through cooking. Cool slightly. To serve,
remove skin and seasonings from chicken. Slice crosswise into bite-sized
pieces or strips. Arrange on serving platter.
Japanese Chicken Kabobs

4 servings (3 kabobs, each)
1 teas. orange extract
1/2 cup seltzer water or club soda
1/3 cup dry sherry
1/4 cup soy sauce
1/4 cup Splenda
1/2 teas grated ginger root
12 oz boneless skinless chicken breast halves
8 green onions
Soak twelve 6-inch wooden skewers in water for 30 minutes. In a small
mixing bowl combine the orange extract, club soda, sherry, soy sauce,
Splenda, garlic, and ginger root. Set aside 1/4 cup of the marinade
mixture to serve with the cooked kabobs. Cut chicken breast halves into
1-inch pieces. Cut green onions into 1-1/2 inch lengths. Thread 3
chicken pieces and 2 onion pieces onto each wooden skewer, alternating
chicken and onions. Place kabobs in a shallow dish and pour marinade
over kabobs. Marinate at room temperature for 30 minutes, turning kabobs
once. Remove kabobs from marinade, reserving marinade. Grill or broil 4
inches from heat for 8-10 minutes, or till chicken is tender and no pink
remains, turning and brushing with reserved marinade once.
116
Persian Chicken Breasts

4 servings
1 lemon, juiced
2 teas olive oil
1 teas Splenda
1 teas ground cinnamon
1/2 teas salt
1/2 teas tumeric
4 boneless, skinless chicken breast halves
Combine lemon juice with next 6 ingredients. Place in a large heavy-duty
resealable storage bag. Gently knead bag to mix thoroughly. Add chicken;
seal bag, and shake to coat thoroughly. Refrigerate 4 hours or
overnight. Remove chicken from marinade and gently shake to remove
excess. Grill chicken 5 to 7 minutes per side until chicken is no longer
pink in center, brushing occasionally with marinade. Discard remaining
marinade. Serve chicken with grilled vegetables if desired.
Fajita Chicken Wings

24 appetizers
12 chicken wingstips removed
1/4 cup lime juice
2 Tbsp canola oil
3 Tbsp chopped fresh cilantro
1 teas ground cumin
1/2 teas salt
1/4 teas crushed red pepper
Cut each chicken wing in half, discard the tips. Place wing parts in a
large resealable plastic bag; add all the marinade ingredients; seal
bag. Turn bag to coat wings, chill for at least 4 hours but up to 24
hours, turning bag occasionally. Heat oven to 375*F. Drain chicken,
reserving marinade. Place the chicken on broiler pan, bake for 45-60
minutes or until chicken is no longer pink, brushing occasionally with
the reserved marinade. After cooking, discard any remaining marinade.
Serve warm.
117
Spicy Chicken with Zucchini

4 chicken breasts
3 zucchini, halved lengthwise and thinly sliced
1 small onion
1 red or yellow bell pepper
One 15 oz can no-salt diced tomatoes
Two 8 oz cans no-salt tomato sauce
1-2 Tbsp minced garlic
1/2-1 teas crushed red peppers
1 teas black pepper
2 Tbsp Italian herbs
Place chicken breasts in a frying pan in about 1/4 inch of water. Bring
to a boil and begin steaming chicken breasts. Cook chicken breasts so
that outsides turn white. Coarsely chop onions and bell pepper. Add
onion, bell pepper, and remaining ingredients except zucchini to pan.
Reduce heat to medium, cover and allow to cook about 10 minutes at a
good simmer, watching liquid so it doesnt all cook out. Add zucchini to
pan and cook another 7-10 minutes or until tender but not mushy. Test
chicken for doneness. Remove chicken breasts and portion out required
amount. Spoon tomato/zucchini sauce over chicken.
Note: The longer you keep this dish the more the heat increases in it.
If you are making portions for leftovers, use less red pepper.
Psycho Chicken
3 1/2 pound chicken
1 1/2 teas dried thyme
1 Tbsp garlic, minced or pressed
1 Tbsp cider or malt vinegar
Dry White wine, sauvignon blanc works well
freshly ground pepper
Preheat oven to 325 degrees. Clean chicken and remove giblets. Hack
chicken all over with the tip of a sharp chefs knife to make gashes.
(invariably, I find the music to the shower scene in Psycho running
through my mind, thus the name, Psycho Chicken!)
In a small bowl, mix together thyme, garlic, pepper and vinegar, and
slather liberally on chicken, taking care that mixture gets into slits
in the meat. Place chicken on rack in roasting pan and roast about 2
hours until golden and fragrant, basting every twenty or thirty minutes
with a splash of wine and any juices in the pan. Your house will smell
wonderful.
Now, this is the crucial part, which will make or break the entire dish:
If this is cooked properly, your chicken should be running with
wonderful juices as you carve. Dredge each slice of carved meat in those
juices before placing on platterthe juices are loaded with garlic and
herb flavor.
118
Mushroom-Stuffed Chicken Breasts with Madeira Sauce

2 cups crimini or baby portabella mushrooms, finely diced
1 large garlic clove, minced
1/4 teas pepper
1/2 teas thyme
4 chicken breast halves, skinless/boneless
1 cup chicken broth/bouillon
1/4 to 1/2 cup Madeira wine (to taste)
2 cups crimini or baby portabella mushrooms, chopped
1 large clove garlic, minced
Heat non-stick skillet over medium heat. Add finely diced mushrooms and
garlic, saut 3 minutes. Stir in pepper and thyme, remove from pan and
set aside. Cut a horizontal slit through chicken breast to form a
pocket. Stuff pocket with mushroom mixture, secure with toothpicks. Heat
skillet over medium heat. Add chicken; cook 6 minutes on each side or
until chicken is done (if chicken is sticking, add a slight amount of
bouillon to the skillet). Remove chicken from skillet; set aside.
Deglaze skillet with bouillon and Madeira. Add chopped mushrooms and
garlic; reduce liquid. Serve chicken with sauce.
Pizza
I brown my turkey or lean burger with pizza seasoning, place 4 oz in the
bottom of a small round cake pan. Add my veggie choices on top, onions
mushroom and diced tomato usually, toss on some pizza seasoning and then
add my oz of skim cheese on top. Bake until the cheese melts forming a
crust.
PAM IN VA
119
Turkey Sausage
Heres how you can make your own sugar free turkey sausage: 1 lb of lean
ground skinless tur, key breast meat, 1/4 tsp each dried sage and dried
fennel, and 1/4 tsp red pepper flakes if you like them hot.
KIMBERLY IN IL
Meatloaf
First I diced a small onion and half a green pepper and cooked them in a
little olive oil until they were soft. I measured out 1/2 cup and mixed
them with about 8 oz of ground turkey and a little worchestershire sauce
and put it in a small loaf pan. I topped it with a little Walden Farms
Marinara Sauce.
LYNN IN MN
Note from Debra in VA: Im going to try adding MF cracker crumbs
Orange Chicken
1/4 tsp. Crystal Lite Orange drink powder
1/2 tsp. garlic
1/4 tsp. ginger
Red pepper flakes (to taste)
Pinch pepper
1 Tbsp. olive oil
1 Tbsp. rice vinegar
1 Tbsp. water
1/4 teas. sesame oil
1/2 tsp. soy sauce (or to taste)
7-9 oz. chicken diced
1/2 cup onion, chopped
1/2 cup bell pepper, chopped
1/2 cup chopped cabbage (or bean sprouts or other veggie).
Mix together all ingredients except chicken and veggies until smooth.
Spray some oil in a non-stick pan and heat. Cook chicken a few minutes
then add veggies and continue cooking until chicken is cooked through.
Add orange sauce and stir.
EILEENS M IN CA
120
Chicken Recipes
Mix 1/2 cup of parmesan cheese plus one packet of Good Seasons zesty
italian dry salad dressing mix. Coat 4-6 boneless/skinless chicken
breasts. Bake in 400 degree oven until done. I think mine took around 20
min. I also sprayed my ckicken breast with a little Pam to help seal in
the moisture before coating with the cheese/dressing mix. Another good
recipe is to just coat your chicken breast with a small amount of lowfat
Italian dressing (premade in the bottle). This also gives the chicken a
nice flavor.
JODI IN CALIFORNIA
Diet Coke Chicken

4
1
1
1
skinless boneless chicken breasts

Tbsp olive oil
cup Ketchup (recipe in condiment section)
can Diet Rite Cola
Brown chicken breast oil for 3 minutes on each side, pour ketchup over
chicken breasts and then add cola. Bring to a boil. Once boiling, cover
and simmer for 45 minutes. Remove cover, remove chicken, increase heat
and stir until thickened (forms a BBQ sauce). Once you are in the
maintanence phase of the program, you can spoon the sauce over the
chicken.
Lemon Rosemary Chicken

2 small lemons, halved
1 Tbsp chopped fresh rosemary (or teas. dried rosemary leaves)
1/4 teas. coarsely ground black pepper
4 skinless boneless chicken breasts
Grate enough peel from 1 lemon to equal 2 teas.. Squeeze lemon juice
from lemon halves into small bowl. Stir in lemon peel, rosemary, pepper,
and garlic. Toss chicken breast halves with lemon juice mixture. Preheat
heavy skillet or grill over medium-high heat until hot. Place chicken
breast halves in hot skillet; cook 5 minutes, brushing with lemon-juice
mixture. Turn chicken over and cook 5 minutes longer until juices run
clear when thickest part of chicken breast is pierced with a knife.
121
Chicken Stroganoff
1 onion, sliced or diced
1-2 garlic cloves, crushed (or 1 teas. minced)
1 Tbsp olive oil
4 skinless chicken breasts, cut into strips
2 Tbsp tomato paste
1 Tbsp paprika
1-1/2 cups chicken broth
3 cups sliced mushrooms
Saut onion and garlic in oil until onion softens. Add chicken and cook
until lightly brown. Add paprika and tomato paste and stir until chicken
is coated. Add the broth/stock and then the mushrooms. Bring to a boil
and let simmer for about 15 minutes or until sauce is thickened.
Curry Chicken
12 servings
1 teas. ground coriander
1 teas. ground cumin
1 teas. chili powder
1 teas. grated, peeled fresh ginger
1/4 teas. ground turmeric
4 cups finely chopped onion
3-1/2 cups coarsely chopped, peeled tomato
12 skinless chicken breasts
1-1/2 lb peeled turnips, cut into 1-inch pieces (about 4-5 medium)
1/4 cup chopped fresh cilantro
Combine first five ingredients. Heat Dutch oven or heavy casserole on
high, then reduce to medium heat. Add 1 Tbsp water, onion and garlic;
cook 15 minutes, stirring frequently. Add the cumin mixture, tomato and
lemon juice. Cook 10 min, stirring occasionally. Add chicken and turnips
to pan; stir in chopped cilantro. Bring to a boil; cover, reduce heat,
and simmer 50 min or until chicken is done.
122
Moroccan Chicken Stew

2
1
2
2
1
1
1
2
6
6
lb boneless skinless chicken breast

large onion, chopped
teas. powdered ginger
teas. turmeric
teas. nsa curry powder
teas. pepper
teas. cinnamon
teas. nutmeg
(14.5 oz) cans diced tomatoes
oz tomato paste
cups chicken stock
Cut chicken into small cubes. Mix chicken together with onion, ginger,
turmeric, curry powder, pepper, cinnamon and nutmeg in Ziploc bag. Shake
to coat chicken and onion in spices. Brown in large saucepan. Add diced
tomatoes with juice, chicken stock and tomato paste. Bring to a boil and
reduce heat and simmer for one hour. Remove lid and cook down to desired
consistency.
Tarragon Grilled Chicken

3 double chicken breasts, skinless and boneless (or turkey, or fish)
2 Tbsps tarragon vinegar
1 pinch dried tarragon (can use fresh, but add a little more)
1 pinch freshly grated pepper
1 teas. chopped fresh garlic
juice of 1/2 small lime
In a small bowl, mix the vinegar, tarragon, pepper, garlic and lime
juice for a marinade. Can be used with turkey, chicken or fish.
Put the marinade on the meat for one hour covered in the refrigerator
and grill it up. Your house will smell awesome if you use your indoor
grill. Takes about 5 minutes. Slice meat diagonally and add it to a
salad or alongside your veggies.
123
Basque Chicken
3 lbs chicken breast with bone, skin removed
3 cloves garlic, peeled and minced
1 yellow onion, peeled and finely chopped
green pepper, cored, seeded, and finely chopped
teas. saffron threads
cup water
2 cups uncooked rice
4 cups chicken broth
1 cup diced tomatoes
cup roasted red peppers cut into -inch strips
several drops hot sauce
1 bay leaf
pepper, to taste
Heat a deep stove-top casserole and add some broth and chicken. Brown
pieces well and then remove to a platter. Add to the pan and garlic,
yellow onion, and green pepper. Saut until the onion is clear and then
deglaze the pan with cup water. Return the chicken to the pot and add
the remaining ingredients. Bring to a boil, cover the pot, and turn down
to a simmer. Cook for 25 minutes, or until rice is just tender.
Chinese Orange Chicken
lb chicken breasts, cut into cubes

cup nsa chicken broth
can Diet Rite Tangerine Soda
teas. Five Spice Powder
teas. red pepper flakes (or to taste)
Heat chicken broth in frying pan over medium high heat. Add soda, and
spices, and stir. Add chicken, and saut until cooked through -- if
sauce evaporates, add water as necessary.
124
Thai Chicken with Basil Curried Chicken

4 chicken breasts
2 jalapeno chilies, seeded and finely chopped
1/4 cup chopped fresh basil leaves
1 Tbsp fresh mint leaves, chopped
1 tsp Splenda
1/4 cup chicken broth
Cut chicken into 2 inch cubes. Saute garlic and chilies in a tiny bit of
nsa chicken broth, stirring for a few minutes. Add chicken, stir fry
until chicken is no longer pink in the center. Stir in Splenda, sprinkle
with basil and mint.
4 chicken breasts
2 teas. coconut extract
12 oz chicken broth
1 medium onion
1 Tbsp curry powder
1 Tbsp turmeric
1 teas. ginger
1 or 2 teas. cayenne pepper
Fresh ground black pepper, to taste
1 teas. white pepper
2 cloves of fresh pressed garlic
1 red pepper
Add chicken broth, coconut extract, and all spices together in a glass
bowl. Mix well. Cut chicken breast into strips and add to the mixture to
marinate for 30 minutes. After marinating, cook the chicken in a skillet
until it thoroughly cooks and is nice and brown. Chop the red pepper
into small chunks; put into a casserole dish. Pour leftover marinade
over the peppers and add the chicken on top. Cover and place in a
preheated oven at 300 degrees and let cook for 50 to 60 minutes.
125
Flu Fighter Chicken Soup

1 lb chicken breast, cubed
2 medium onions, diced
1 red pepper, diced
1 green pepper, diced
2 Shiitake mushrooms, diced
1 teas sage
1/2 teas thyme
1/2 teas oregano
1 Tbsp apple cider vinegar, optional
6 cups low-fat, nsa chicken broth
Add all ingredients in a cast iron dutch oven and bring to a boil.
Reduce heat and simmer for at least 40 minutes.
Marinated Chicken Breasts

2 cups diet lemon-lime soda
1 cup reduced sodium soy sauce
1/2 cup olive oil
1/2 teas garlic powder
1/2 teas prepared horseradish
6 boneless, skinless chicken breasts halves (6 oz. each)
Combine marinade ingredients in a plastic bag, add chicken. Seal, turn
the chicken over to coat, and refrigerate overnight. Drain and discard
marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on
each side or until juices run clear. Yield: 6 servings
Nutritional Analysis: (per serving) 234 calories, 7 g. fat (1 g.
saturated fat), 9 mg. cholesterol, 517 mg. sodium, 1 g. carbohydrate,
trace fiber, 40 g. protein. Diabetic exchanges: 5 very lean meat, 1 fat
MOMMAMEOW
126
Savory Chicken Cutlets

4 servings
1 lb boneless/skinless Chicken Breast Halves
1 teas cumin
1 teas oregano
1/2 teas ground Coriander
1/4 teas salt
2 teas olive oil
Pound chicken to an even thickness. Pat dry with paper towel.
Combine cumin, oregano, coriander, and salt. Sprinkle over chicken and
rub in.
In large, non-stick skillet cook chicken in hot oil about 5-6 minutes,
turning once, or until tender and no longer pink.
Serve with a salad or veggies to round out L&G meal.
Per serving: 149 cal/ 1g Carb/26g Protein/4g fat/0g fiber/66mg
Chol/163mg Sodium
MOMTOLISSA
COQ au VIN (Chicken
in Red Wine Sauce)
Makes 6 servings
6 5-ounce boneless skinless chicken breasts
1 1/2 cup fat-free chicken broth/bouillon
3/4 cup red wine
4 oz sliced mushrooms
1/2 teas ham base (originally called for bacon bits)
2 Tbsp dried tarragon
2 teas cornstarch
2 Tbsp cold water
Place chicken, chicken broth, wine, mushrooms, ham base, tarragon in a
crockpot on low for 4-8 hours.
198 calories, 34 grams protein, 2 grams fat, 3 grams carbohydrate.
Exchanges: 4 protein
127
Crockpot Roast Sticky Chicken

4 teas salt
2 teas paprika
1 teas cayenne pepper
1 teas onion powder
1 teas thyme
1 teas white pepper
1 large roasting chicken (only eat the white meat; feed dark to family)
1 cup chopped onion
In a small bowl, thoroughly combine all the spices. Remove giblets from
chicken, clean the cavity well and pat dry with paper towels. Rub the
spice mixture into the chicken, both inside and out, making sure it is
evenly distributed and down deep into the skin. Place in a resealable
plastic bag, seal and refrigerate overnight. When ready to cook chicken
put it in the crockpot and do not add any liquid. As the cooking process
goes on it will produce its own juices. Cook on low 8 to 10 hours and it
will be falling off the bone tender.
Smokey Crockpot Turkey

1 4-7 lb. turkey breast
1-1/2 cups water
1-1/2 teas liquid smoke
1/2 teas rosemary
1/2 teas thyme
pepper
Put all of the above in a crockpot then put it on high for an hour then
reduce to low for about 2 - 3 hours. If you want it done quicker, leave
it on high for 2+ hours. Thisrecipe came from a placemat at Cracker
Barrel.
128
Crockpot Tangy Chicken

1 envelope Good Seasons Italian salad Dressing Mix
6 chicken breasts
1/4 cup white wine
Brown chicken breasts in a little oil in a heavy skillet.
Place chicken in crockpot. Sprinkle dressing mix over chicken; add wine.
Cover and cook on high for about 4 hours.
Crockpot Jamaican Jerk Chicken

2 Jalapeno peppers, seeded and chopped
2 Tbsp ground allspice
1/2 teas ground cinnamon
1/2 teas ground nutmeg
1/2 teas salt
1/4 teas freshly ground pepper
2 cloves garlic, peeled and chopped
1 teas grated fresh ginger
2 bay leaves, crumbled
2 Tbsp oil
4 chicken breast halves
Place the peppers, green onions, and all the herbs and spices in a food
processor and finely chop to form a paste. Add the oil and puree until
smooth. Rub on both sides of the meat and let stand for 30 minutes.
Grill.
NOTE: This basic jerk marinade can be used on all kinds of meat. It's
terrific on chicken, beef, and lamb.
129
Crockpot Hot and Sour Chicken/Crockpot Flagrant Chicken

6 chicken breast halves, skinless/boneless
1 cup low sodium chicken broth
1 package Knorr's Hot and Sour Soup Mix
Put chicken breasts in the crockpot; add soup mix.
Pour broth over all and cook on low for 5 to 6 hours.
1 (6 oz) can tomato paste
1 (14.5 oz) can chicken broth
4 chicken breasts cut into 1/2-inch or so cubes
1 (10 oz) can diced tomatoes and green chiles
1 medium onion, diced
1 (13.25 oz) can mushroom stems and pieces, drained
Put all the above in a crockpot and stir well. Start
and let go for an hour and then turn down to low and
day. You will be welcomed home with a yummy fragrant
(or after cooking for 8-10 hours), add the following
1/8 teas cayenne pepper
2 teas minced garlic
1 teas cinnamon
1 teas cumin
3 teas curry powder
freshly ground pepper.
the crock on high

let it "work" all
aroma. Once home
spices, to taste:
Crockpot Spanish Chicken

4 to 6 servings
4-6 boneless/skinless chicken breasts
salt and pepper
1 cup frozen green beans
1 can (4oz.) sliced mushrooms
1/2 teas tarragon
1/2 teas savory
1 (16 oz) can stewed tomatoes
Arrange chicken in bottom of crockpot. Add the onion, beans, mushrooms,
tarragon, savory, garlic powder, tomatoes and salt and pepper. Cover and
cook on low 8 hours.
130
Crockpot Lemon Chicken

6 servings
6 bone-in chicken breast halves, skin removed
1/2 teas seasoned salt
1/4 teas pepper
2 Tbsp olive oil
1/4 cup water
3 Tbsp lemon juice
1 teas chicken bouillon granules
2 teas minced fresh parsley
Pat chicken dry with paper towels. Combine the oregano, salt, pepper and
rub over chicken. In a skillet over medium heat, brown chicken in oil.
Transfer to crockpot. Add water, lemon juice, garlic, and bouillon to
the skillet. Bring to a boil, stirring loosening browned bits. Pour over
chicken. Cover and cook for 3-4 hours on low. Baste chicken. Add
parsley. Cover and cook 30 minutes longer.
131
Pork
132
Spicy Pulled Pork

2 1/2 pounds pork tenderloin
Garlic powder
Onion powder
1 4 oz bottle Salsa Picante de Chile Habanero (The brand I used was El
Yucateco) {This stuff is a BRIGHT GREEN color}
1 5 oz bottle Chipotle Tabasco sauce
1 cup peeled, chopped, fresh green chiles (or 2 cans)
Place the tenderloin in a crockpot, dutch oven, or stew pot and cover
with water. Add garlic powder and onion powder, salt and pepper as
desired. Simmer at a low temperature until pork is fork tender, making
sure it is always covered with water. Allow the pork to cook completely.
Shred the pork with a fork, or your fingers (my preferred method). Save
2 cups of the pork water and discard the rest. Put pork back into the
pot with all of the rest of the ingredients and the 2 cups of water.
Simmer on low heat to allow the flavors to absorb into the meat.
Pork Chops with Indian Spices

4 servings
This delicately flavored marinade imparts the fragrant flavors of India
to the pork and tenderizes the meat at the same time. The marinade is
also great on skinless chicken parts.
2 Tbsps plain nonfat yogurt
2 teas. honey
2 medium garlic cloves, minced
1 teas. white wine vinegar
1/2 teas. grated pared fresh ginger root
1/4 teas. ground turmeric
1/4 teas. salt
1/8 teas. ground cloves
1/8 teas. cinnamon
1/8 teas. ground red pepper
Four 5-ounce pork chops
Combine yogurt, honey, garlic, vinegar, cumin, ginger,
cloves, cinnamon and red pepper; add pork and marinate
Prepare grill for a medium fire. Spray grill rack with
spray. Grill pork chops about 8 minutes, turning once,
through and juices run clear when meat is pierced with
chops to each of 4 warm plates and serve.
turmeric, salt,
at least 2 hours.
nonstick cooking
until cooked
fork. Transfer

133
Pork Chops with Tomatoes and Sage

4 servings
1 cup finely chopped onions
Four 5-ounce lean loin pork chops
1 cup canned whole Italian tomatoes (no salt added), chopped
2 Tbsps minced fresh sage leaves
Pinch salt
In large nonstick skillet, heat oil; add onions and garlic. Cook over
medium-high heat, stirring frequently, 5 minutes, until onions are
softened. Add pork chops to onion mixture; cook, turning once, 4
minutes, until brown on both sides. Add tomatoes, wine, sage, salt and
pepper to pork chop mixture; stir gently to combine. Bring liquid to a
boil. Reduce heat to medium-low; braise, turning pork chops occasionally
and adding water, a little at a time, to keep mixture from sticking, 15
minutes, until pork chops are cooked through. Transfer pork chops to
serving platter; keep warm. Increase heat to medium-high; cook tomato
mixture, stirring frequently, until reduced in volume and thickened;
pour over warm pork chops.
Pork Chops with Cider Vinegar Glaze

4 servings
Four 3-ounce loin pork chops
1/4 teas. ground white pepper
1/2 cup prepared chicken bouillon
1/4 cup cider vinegar
Pinch ground sage
1 Tbsp minced fresh flat-leaf parsley
Sprinkle pork chops lightly on both sides with pepper. Spray large castiron skillet with nonstick cooking spray; heat. Add pork; cook over high
heat, turning once, 6 minutes, until browned on both sides. Add
bouillon, vinegar and sage to pork; bring liquid to a boil. Reduce heat
to low; simmer, turning once, 5 minutes, until pork is cooked through
and tender and liquid is slightly reduced. Sprinkle with parsley and
serve.
PER SERVING: 129 Calories, 5 G Total Fat, 2 G Saturated Fat, 50 mg
134
Crockpot Pork w/ Orange-Mustard Sauce

4-6 servings
6 pork chops, cutlets, or 2 to 2-1/2 pounds pork loin roast, sliced or
cubed
1/2 to 1 cup sliced green onions
1 Tbsp oil
1/3 cup sugar-free orange syrup
1-1/2 Tbsp soy sauce
1 Tbsp Dijon mustard
ground pepper
In a large skillet, brown chops in oil on both sides. Place pork in
crockpot and sprinkle with the green onions. Whisk together remaining
ingredients and pour over the pork. Cover and cook on low 7 to 9 hours.
Crockpot Pork Catalina Ribs

2 lbs boneless pork ribs
1 onion, chopped
Sauce:
1 cup Splenda
2 teas salt
Dash paprika
1/2 teas chili powder
1/2 teas celery seed
1/2 teas dry mustard
Grated onion, to taste
1/2 cup vinegar
2/3 cup tomatoe puree
1 cup oil
Place sauce ingredients into blender and mix.
Put ribs in crockpot. Add onion and garlic. Pour catalina sauce over
ribs and cook on low for 5 to 7 hours.
135
Crockpot Country House Ribs

3 lbs Country style pork ribs, boneless
1 Tbsp oil
1 large onion, quartered & sliced 1/4- to 1/2-inch thick
1/3 cup low-sodium soy sauce
1/2 cup tomato sauce
1 Tbsp prepared mustard
3 Tbsp brown Sugar Twin
Dash black pepper
2 Tbsp apple cider vinegar
1 teas celery seed
Trim off excess fat from ribs. In a large skillet, brown ribs in oil;
transfer to the crockpot. Place onion slices over ribs.
Combine all sauce ingredients; pour evenly over ribs and onions. Cover
and cook on low for 8 to 10 hours.
Crockpot Pulled Pork w/ Root Beer Sauce

3 lbs boneless pork roast
1/2 teas salt
1/2 teas pepper
1 Tbsp olive oil
2 onions, cut into thin wedges
1 cup Diet root beer
4 Tbsp garlic, minced
2 (12 oz) cans diet root beer
1 cup tomato sauce
1 tbsp Tabasco sauce
Trim fat off meat. Cut roast to fit into your slow cooker. Sprinkle meat
with the salt and pepper. In a large skillet, brown meat on all sides in
hot oil. Drain off fat. Transfer meat to crockpot. Add onions, 1 cup
diet root beer and the garlic. Cover and cook on low for 8 to 10 hours
or high for 4 to 5 hours.
In a medium saucepan combine the 2 cans of diet root beer and the
tomatoe sauce. Bring to simmer. Simmer uncovered, stirring occasionally,
about 30 minutes or until mixture is reduced to 2 cups. Add tabasco
sauce.
Transfer roast to cutting board. Using a slotted spoon, remove onions
from cooking juices and place on serving platter. Discard juices. Using
2 forks, pull meat apart into shreds.
136
Crockpot Salsa Pork

2-1/2
2 - 3
1 - 2
1 jar
to 3 lb boneless pork roast

turnips, peeled and quartered
small onions peeled and quartered
lowest carb salsa, hot, medium or mild (your preference)
Place the meat in the crockpot, place the turnips and onions around
meat; pour the salsa over the top. Cover, and cook on high for 1 hour,
then turn to low and cook for 6-8 additional hours.
Hot and Sour Soup ala Crockpot

7-8 servings
1/2 pound pork loin, lean, boneless, cut into thin strips
1/4 pound sliced mushrooms, about 7 whole
8 oz waterchestnuts, canned, sliced, drained
1/2 cup bamboo shoots. cut into thin strips
2 Tbsp rice wine vinegar
2 Tbsp light soy sauce
1 teas sesame oil
1 cup firm tofu, cubed
2 cup chicken broth
2 cup water
sliced green onions, for garnish
In crockpot, combine all ingredients except green onions. Cover; cook on
low 7 to 8 hours. Ladle into individual bowls. Garnish with green onion
slices. Makes 7 to 8 servings.
Per serving: 95 Calories; 4g Total Fat; (33% calories from fat); 10g
Protein; 6g Carbohydrate; 13mg Cholesterol; 360mg Sodium.
137
Lamb
138
Lamb Shoulder
Lamb shoulder, cut into cubes put in to deep dish
fresh garlic
3 Tbsp olive oil
6 Tbsp Galeos Miso sesame seed dressing/marinade and leave over night
Place lamb in a deep dish and add remaining ingredients. Cover and
marinate overnight. Grill the lamb on skewers. The Galeos Miso dressing
will kill the smell of lamb and make it very tender.
Galeos Cafe
Lamb Chops with Yogurt-Mint Sauce

4 servings
Fresh mint and cucumber give this sauce a cooling tang. If fresh mint is
unavailable, dont substitute dried mint. Instead, try Lamb Chops with
Tomato-dill Salsa .
Four 5-ounce loin lamb chops, about 1 thick (with bone)
3/4 cup soft yogurt cheese (or FF yogurt)
1/2 cup chopped cucumber, pared and seeded
1/4 cup fresh mint
1 garlic clove, chopped
Salt, crushed red pepper and black pepper to taste
Paprika to garnish (optional)
Chopped chives to garnish (optional)
Preheat broiler. Remove lamb chops from refrigerator 1 hour before
cooking. In a blender or food processor, puree yogurt cheese, cucumber,
mint, scallions and garlic. Season to taste with salt and crushed red
pepper. Let stand at room temperature. Meanwhile, season lamb with salt
and black pepper. Place on broiler rack and broil 3-4 inches from heat,
45 minutes per side for medium-rare. (Add 1-2 minutes extra per side for
medium or well-done chop s.) Top each chop with one-fourth of the yogurt
cheese-mint sauce (about 1/4 cup); sprinkle lightly with paprika and
chopped chives, if desired.
139
Moroccan-Style Roast Leg of Lamb

8 servings
Leftover lamb freezes well.
2 teas. fresh lemon juice
2 teas. paprika
1 Tbsp finely chopped fresh mint leaves
1 1/2 teas. finely chopped garlic
Pinch ground red pepper
Salt and freshly ground black pepper to taste
2 pounds, 4 ounces half leg of lamb (preferably butt end)
Preheat oven to 375F. In small bowl, thoroughly mix together oil, juice,
paprika, cumin, mint, garlic, ground red pepper, salt and pepper. Rub
mixture all over lamb. Place in a shallow roasting pan; roast until meat
is
tender, about 2 1/2 hours (internal temperature 160F). Allow roast to
stand at room temperature 10 minutes before carving.
140
141
Lamb Chops with Tomato-Dill Salsa

4 Servings
1 medium onion, cubed
2 garlic cloves
1 teas. dried oregano leaves
1/2 teas. ground coriander
1/2 teas. paprika
Salt to taste
Four 5-ounce loin lamb chops, with bone, about 1-1 1/4 thick
3/4 cup diced ripe tomato
2 Tbsps finely chopped red onion
2 Tbsps finely chopped fresh dill
1 teas. paprika
Finely ground black pepper to taste
To prepare marinade, in blender or food processor, place onion, juice,
garlic, 2 teas. of the olive oil, the oregano, pepper, coriander,
paprika and salt. Puree until blended. Place lamb chops in a gallon-size
sealable plastic bag; add marinade, turning bag to coat lamb.
Refrigerate 3 hours or overnight, turning bag occasionally. Remove from
refrigerator 1 hour before broiling. To prepare salsa, combine tomato,
onion, dill, the remaining 2 teas. of the olive oil, the paprika and
pepper. Toss and keep at room temperature. Preheat broiler. Place chops
on rack; broil 3-4 inches from heat 4-5 minutes per side for medium-rare
chops, turning only once. (Add 1-2 extra minutes per side for medium or
well done chops.) Top each chop with one-fourth of the salsa.
142
Grilled Lamb Chops with Tomato-Mint Chutney

4 servings
This satisfying main dish combines the coolness of mint with the heat of
red pepper. Make the chutney up to two days ahead and store it, covered,
in the refrigerator.
4 small plum tomatoes, chopped
1/2 cup diced yellow bell pepper
1/4 teas. salt
2 Tbsps minced fresh mint leaves
2 Tbsps fresh lime juice
1/8-1/4 teas. crushed red pepper flakes
Four 5-ounce trimmed loin lamb chops, 3/4 thick
Place medium nonstick skillet over medium-high heat 30 seconds; heat oil
30 seconds more. Add onion and garlic; cook, stirring frequently, until
soft, about 2 minutes. Add tomatoes, bell pepper, salt and black pepper;
cook, stirring, until pepper is tender-crisp, about 3 minutes. Remove
from heat. Transfer vegetable mixture to small bowl. Stir in mint, juice
and pepper flakes, to taste; set chutney aside. Grill chops, turning
once, 4-5 minutes (rare), 6-7 minutes (medium) or 8-9 minutes (welldone). Transfer chops to each of 4 warm plates and spoon 1/2 cup chutney
over each chop before serving.
143
Broiled Lamb Medallions w/ Lemon-Garlic Crust

4 servings
Medallions of lamb are the tender fillets from loin lamb chops. Here,
they team deliciously with a zesty herb and yogurt mixture to make a
meal that tastes like you fussed for hours.
1 Tbsp FF yogurt
2 teas. lemon zest
2 teas. dried rosemary leaves
Four 3-ounce lean medallions of lamb
Fresh rosemary sprigs, to garnish
Preheat broiler. Spray rack in broiler pan with nonstick cooking spray.
In small bowl, combine yogurt cheese, zest, juice, garlic, dried
rosemary and pepper. Place lamb onto prepared rack; spread with half the
yogurt cheese mixture. Broil 4 from heat 4 minutes; turn lamb over.
Spread lamb with remaining yogurt mixture; broil 2 minutes, until cooked
through. Serve garnished with rosemary sprigs.
Cholesterol, 51 mg Sodium, 2 g Total Carbohydrate, 0 g Dietary Fiber, 17
g Protein, 32 mg Calcium.
144
Grilled Marinated Butterflied Leg of Lamb

4 servings
This recipe can be halved by making half a batch of marinade, cutting
the butterflied leg of lamb in two and freezing half for another time.
One 1-pound 8-ounce trimmed boneless leg of lamb
1/4 cup minced fresh mint
1/4 cup minced fresh parsley
2 fluid ounces (1/4 cup) dry red wine
1 Tbsp + 1 teas. Dijon-style mustard
As though you were cutting a loaf of French bread, cut the leg of lamb
almost in half lengthwise to create a flattened piece of lamb uniformly
1/2 thick when opened. Combine vinegar, onion, mint, parsley, wine,
mustard and pepper; add lamb and marinate at least 2 hours or overnight.
Prepare grill for a medium-hot fire, using direct method. Drain marinade
into small saucepan. Bring to a rolling boil; boil for one minute,
stirring constantly. Remove from heat. Grill lamb, basting with marinade
and turning once, 18 minutes (medium) or 20 minutes (well-done). Spoon
remaining marinade over meat; cover with foil and let stand 10 minutes
before slicing.
Crockpot Lamb Chops

4 servings
1 medium onion, sliced
1/2 teas dried thyme
1/4 teas salt
1/8 t ground black pepper
8 lamb loin chops
Place onion in a crockpot. Combine oregano, thyme, garlic powder, salt,
and pepper; rub over the lamb chops. Place chops over onion. Top with
garlic. Cover and cook on low for 4 to 6 hours or until the meat is
tender.
145

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Medifast

Drinks......................................................................................................- 18 Morning Wake Up Shake

Desserts....................................................................................................- 21 Orange Oatmeal Cookies

Dressings Condiments............................................................................- 35 Yogurt Cheese

Medifast Chili & Soups, Etc..................................................................- 48 Chili

Idea for Broccoli Soup

Veggies.....................................................................................................- 54 Asian Green Beans

Eggs..........................................................................................................- 67 Chinese Fried Rice

Beef...........................................................................................................- 71 Texas Beef Chili

Fish & Seafood........................................................................................- 86 Lemon Ginger Shrimp

Chicken..................................................................................................- 109 Chicken Curry

- 110 - 110 - 110 - 111 - 112 - 112 - 113 -

Pork........................................................................................................- 132 Pork........................................................................................................- 132 Spicy Pulled Pork

- 133 - 133 - 134 - 135 - 136 - 136 - 137 -

Lamb......................................................................................................- 138 Lamb Shoulder

- 139 - 139 - 140 6

Lamb Chops with Tomato-Dill Salsa

- 142 - 143 - 144 - 145 - 145 -

Snacks (one per day)

Roasted Red Pepper Dip

Roasted Eggplant Caviar

Stuffed Cherry Tomatoes

Stuffed Endive Bites

dried jalapeno peppers in a complex sauce of

Tomato-Herb Yogurt Cheese

Boneless Hot Wings

Spicy Dilly Beans

Morning Wake Up Shake

Vanilla Chai Shake

Tropical Punch Slushie

Recipes For the Orange Shake

Orange Oatmeal Cookies

Chocolate Oatmeal Cookies

Favorite Medifast Cookie

Apple Cinnamon Muffins

Dreyers Girl Scout Thin Mint Cookie Ice Cream

Lemon Poppyseed Muffins

Strawberry Vanilla Berry Muffins

Toffee Muffin Surprise

Crisp Oatmeal Cookies

Crisp Oatmeal Cookies

Orange Spice Cookies

Approved Brownie Recipe:

Cream Cheese Icing

Amys Chocolate Cookies

Amys Banana Muffins

Per serving: 66 calories, 0 g total fat, 0 g saturated fat, 2 mg

Taco and Pizza Seasoning

Zesty Cocktail Sauce

Tofu Sour Cream

8.5 oz balsamic vinegar

Coating for Poultry, Fish, or Veggies

Italian Dressing or Marinade

Italian Sauce Ketchup

Smokey BBQ Sauce

Taco Bell Sauce

Cucumber Dill Salad Dressing

Roast Eggplant Gravy

Mock Maple Syrup

Tomato Salad Dressing

Millers Creek BBQ Sauce

Tomato Tomatillo Salsa/Zucchini Crust Pizza

Crockpot Looing Sauce