Wasabi Tuna Asian Salad Recipe

Recipe_-_Wasabi_Tuna_Asian_Salad_-_Medifast_Centers

Ingredients

  • ½ lb (8 oz) raw tuna steak (should yield one 7-oz cooked serving)
  • 1 cup bok choy stalks, leaves removed, chopped into bite-sized pieces
  • ½ cup cucumbers, shredded or chopped into “match-stick” size pieces
  • 2 tsp olive oil
  • 1-½ tsp wasabi paste*
  • 1 tsp lime juice
  • Dash of salt and/or pepper (optional)
  • Non-stick cooking spray

*Look for wasabi paste in the “international aisle” of your grocery food store. A 1-Tbsp serving should contain about 15 calories, <3 g carbohydrates, and <1 g fat.

Direction

Fish: Preheat skillet to medium-high heat. Mix lime juice and wasabi; coat tuna steaks. Spray skillet with non-stick cooking spray for 5-10 seconds. Place tuna steaks on skillet and cook over medium-high heat 5 minutes each side or until desired doneness (until the flesh of the tuna is opaque and can easily be flaked with a fork). Salad: Slice cucumbers into “match-stick” size pieces. Chop bok choy into short bite-sized pieces. Toss with olive oil, salt and pepper to taste if desired. Serve tuna on top of salad.

Asparagus Salad Recipe

Recipe_-_Asparagus_Salad_-_Medifast_Centers

Ingredients

  • 4 oz moderate-fat cheese, such as part-skim mozzarella (moderate-fat cheese = 3-6 g of fat per 1-oz or ¼-cup, shredded serving)
  • ¾ cup (9 medium 5-¼” to 7” spears) asparagus
  • ¾ cup (2 medium 2-3/5”) tomatoes, chopped
  • 2 Tbsp fresh basil, finely chopped
  • 2 Tbsp Newman’s Own® Lighten Up Balsamic Vinaigrette Dressing
  • ¼ tsp freshly ground black pepper

Direction

Trim ends from asparagus, chop tomatoes, and shred cheese or cut into cubes. Bring medium-sized pot of water to boil, drop in cleaned asparagus, and boil 5 minutes or until asparagus is al dente (tender-crisp). Drain asparagus and quickly put into a bowl or pot of ice cold water (this stops asparagus from over-cooking). Add remaining ingredients to cooled, drained asparagus and chill. Serve chilled.

Beef Tenderloin & Asparagus Recipe

Recipe_-_Beef_Tenderloin___Asparagus_-_Medifast_Centers

Ingredients

  • 2-½ lbs (37 medium 5-1/4” to 7” spears) asparagus
  • 11-14 oz raw beef tenderloin (should yield two 5-oz servings, depending on desired doneness of beef; use higher end of starting weight for well-done and extra well-done beef)

Marinade/rub:

  • 2 Tbsp fresh parsley
  • 2 tsp Dijon mustard
  • 1 tsp olive oil
  • 1 tsp fresh rosemary, minced
  • 1 tsp fresh thyme, minced
  • ¼ tsp freshly ground black pepper
  • 2 cloves garlic, minced

Direction

Marinade/rub:Combine marinade ingredients in a bowl, setting aside a small portion of mix to be used for asparagus. Rub beef tenderloin with mixture, then wrap beef in plastic wrap, refrigerate, and allow to marinate for 30 minutes. While meat is marinating, preheat grill to medium heat and prepare asparagus by washing and trimming ends. Lay asparagus spears on aluminum foil (leave excess aluminum foil at the edges). Sprinkle remaining marinade mix over asparagus spears. Add 1-2 Tbsp water. Fold foil by tucking ends and creating a “tent.” Place on grill, leaving ends folded. Grill beef 15-25 minutes or until desired doneness. Continue to cook asparagus until al dente (tender-crisp).

Citrus Grilled Pork Chops Recipe

Recipe_-_Citrus-Grilled_Pork_Chops_-_Medifast_Centers

Ingredients

  • ¾ lb (12 oz) raw, boneless pork loin chops (should yield two 5-oz cooked servings)
  • 6 cups (1 small-medium bunch) raw broccoli, chopped
  • 10 sprays butter substitute spray (e.g., I Can’t Believe It’s Not Butter®)

Marinade:

  • 2 Tbsp fresh lime juice
  • 1 tsp olive oil
  • 2 cloves garlic, minced
  • 1 packet sugar substitute

Direction

Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. In a medium pot, heat water until boiling. Add chopped broccoli and boil or steam until broccoli is al dente (tender-crisp). Drain broccoli and set aside; cover to keep warm until serving. Remove pork from marinade. Grill pork chops about 12 minutes, turning halfway through, or until internal temperature registers 155° F on thermometer. Divide broccoli and pork loin chops onto two plates. Top each serving of broccoli with 5 sprays of butter spray; salt and pepper to taste.

Lemon Greek Salad Recipe

Recipe_-_Lemon_Greek_Salad_-_Medifast_Centers

Ingredients

  • 14 oz raw, boneless, skinless chicken breast (should yield two 6-oz servings)
  • 1 cup (1 medium) cucumber, chopped
  • 1 cup (1 medium 2-¾” x 2-½”) red or orange bell pepper, chopped
  • 1 cup (2 small 2-2/5”) tomatoes, chopped, sliced, or wedged
  • ¼ cup (10 medium) black or green olives, chopped
  • 2 Tbsp fresh parsley, finely chopped
  • 2 Tbsp red onion, finely chopped
  • 4-5 tsp lemon juice
  • 1 tsp olive oil
  • 1 clove garlic, minced (optional)

Direction

Preheat grill to medium-high heat. Place chicken on grill when heated and cook about 5 minutes on each side, or until chicken is thoroughly cooked and no longer pink. Cut chicken into slices. In a serving bowl, combine parsley, olives, and garlic. Whisk in 4 tsp lemon juice and 1 tsp olive oil. Add cucumber, bell pepper, tomato, and onion. Toss to coat ingredients with dressing. Add up to 1 tsp more of lemon juice to taste. Split salad into two servings and place 6 oz chicken on top each salad.

Grilled Steak and Vegetable Salad Recipe

Recipe_-_Grilled_Steak_and_Vegetable_Salad_-_Medifast_Centers

Ingredients

  • 14 oz raw top sirloin steak (should yield two 5-oz cooked servings)
  • 2 cups lettuce or mixed salad greens
  • 1 cup (1 medium-large 3” x 2-¾”) yellow pepper, sliced lengthwise
  • 1 cup (2 small 2-2/5”) tomatoes, wedged or sliced
  • 3 Tbsp Newman’s Own® Lighten Up Balsamic Vinaigrette Dressing
  • 2 Tbsp red onion, chopped

Direction

Preheat grill to medium-high heat. Trim all visible fat from meat. Brush 1-½ Tbsp dressing lightly over one side of steak and over cut sides of peppers. Reserve remaining 1-½ Tbsp for later use. Place steak and peppers on grill, dressing sides down. Grill steak 5 minutes on each side or until medium doneness (160° F) and grill peppers 10 minutes (peppers do not need turning) or until al dente (tender-crisp). Meanwhile, place greens in 2 serving bowls; top with tomatoes and onions. Cut steak across the grain into thin slices; cut peppers. Arrange steak and peppers over salads. Drizzle with remaining 1-½ Tbsp dressing.

Zucchini Fritters Recipe

Recipe_-_Zucchini_fritters_-_Medifast_Centers

Ingredients

  • 2 whole eggs
  • 4 egg whites
  • 1 medium zucchini, grated (about 1 cup before grating)
  • 1 Tbsp thinly sliced onion
  • 1 tsp olive oil
  • ¼ tsp freshly ground black pepper
  • ¼ tsp onion powder
  • 1/8 tsp garlic powder
  • 1/8 tsp salt

Direction

Grate zucchini and onions; mix in garlic powder, ground black pepper, onion powder, salt, whole eggs, and egg whites. Heat olive oil in a small skillet on medium-high heat. Drop 2-3 Tbsp of mixture (per zucchini fritter) into warm skillet. When brown on one side, turn and cook other side. Stack on a plate and keep in warm oven until whole batch is done. When serving, dice up fritters to show grated texture.

Marinated Vegetables with Tofu Recipe

Recipe_-_Marinated_Vegetables_w__tofu_-_Medifast_Centers

Ingredients

  • 30 oz Mori-Nu® Silken extra-firm tofu*
  • 6 cups (1 large bunch) raw spinach
  • 2 cups (18 medium) mushrooms, cut
  • 1 cup (1 small) zucchini, cut into chunks
  • ¼ cup Newman’s Own® Lighten Up Balsamic Vinaigrette Dressing
  • 1 Tbsp fresh rosemary

*Tofu can vary significantly in its nutritional content, depending on the type and brand. If you choose to use an alternative tofu, follow these guidelines for your Lean & Green Meal:

  • 250-350 calories total (including all Lean, Green, and Healthy Fat servings)
  • > 10 g fat total (including all Lean, Green, and Healthy Fat servings)
  • < 1250 mg sodium
  • < 15 g total carbohydrate
  • > 25 g protein

Direction

Cut zucchini into small chunks. Place all ingredients in a large resealable plastic bag. Let ingredients marinate for at least one hour. Flip bag over every 15 minutes to help evenly coat vegetables and tofu. Heat a skillet over medium heat. Remove tofu from bag, place in a bowl, and set aside. Pour the rest of the ingredients into skillet. Sauté vegetables until tender (8-10 minutes), then add tofu to skillet. Cook tofu until heated through and lightly browned (2-3 minutes). Remove skillet from heat and serve.

Salmon with Pepper Puree Recipe

Recipe_-_Salmon_with_Pepper_puree_-_Medifast_Centers

Ingredients

  • 7 oz raw salmon (should yield one 5-oz cooked serving)
  • 1 cup (12 medium 5-¼” to 7” spears) asparagus
  • ¼ cup bell pepper, diced
  • ¼ cup (1/2 medium 2-3/5”) tomatoes, diced
  • ½ cup (4 oz) water
  • 2 Tbsp red wine or white wine vinegar
  • Dash of salt and/or pepper (optional)
  • Non-stick cooking spray

Direction

Preheat oven to 350°F. Place salmon in an oven-friendly baking pan. Add water to pan to help keep salmon moist while baking. Bake salmon 25-30 minutes. Dice tomatoes and peppers; place diced peppers and tomatoes on cookie sheet and spray non-stick cooking spray over vegetables until lightly covered. Bake/roast in oven with salmon 20-25 minutes. Boil water for asparagus (~9 minutes). While water heats, clean and trim asparagus ends; leave as whole stalks or cut in half. Place asparagus into pot of boiling water. Cook on medium heat 10 minutes or until al dente (tender-crisp). Remove peppers and tomatoes from oven and let cool 2-3 minutes; add peppers, tomatoes, and vinegar to blender. Blend until applesauce consistency. Place asparagus on plate, then place salmon on top. Drizzle puree over salmon.

Refreshing Tilapia Recipe

Recipe_-_Refreshing_Tilapia_-_Medifast_Centers

Ingredients

  • 8 oz wild catfish, raw, or 6 oz farmed catfish, raw (should yield one 7-oz cooked wild catfish serving or one 5-oz cooked farmed catfish serving)
  • 1-½ cups (½ large) summer squash, sliced
  • 1-½ cups (1 small-medium) zucchini, sliced
  • 1 tsp olive oil
  • Non-stick cooking spray

Tartar sauce:

  • 1 Tbsp low-fat mayonnaise, like Miracle Whip® or Kraft® light mayonnaise
  • 1-½ tsp cilantro leaves, chopped
  • 1 tsp lime juice
  • 1/8 tsp chili powder or ground chipotle chile pepper

Direction

Prepare tartar sauce by combining mayonnaise, cilantro, lime juice, and chili powder/chipotle pepper in a small bowl. Mix well; set aside for later use. Clean and chop zucchini and squash. Lightly brush catfish with olive oil. Preheat a small non-stick skillet over medium-high heat. Spray skillet with non-stick cooking spray for 5-10 seconds. Sauté chopped vegetables until al dente (tender-crisp). Remove vegetables from heat and cover to keep warm while cooking catfish. Place catfish (brushed with olive oil) in pan, cooking 1 minute on each side, or until seared. Reduce heat to medium. Cook 2-3 minutes on each side, or until catfish flakes easily with a fork. Serve cooked catfish with sautéed vegetables.

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