Recipes

Greek Style Swordfish Kabob Recipe

 

Recipe_-_Greek-style_Swordfish_Kabobs_-_Medifast_Centers

Ingredients

  • 1 lb raw swordfish (should yield two 6-oz cooked servings), cut into 1” chunks
  • 2 cups (2 small) zucchini, halved and cut into ¾” pieces
  • 1 cup (8 medium) cherry tomatoes
  • 1 cup (1 medium 2-¾” x 2-½”) green bell pepper, cored, seeded, and cut into ¾” pieces

Marinade:

  • 2 tsp olive oil
  • 2 Tbsp lemon juice
  • 1 Tbsp water
  • ½ tsp ground oregano
  • ¼ tsp salt or salt substitute
  • ¼ tsp freshly ground black pepper
  • 1 clove garlic, finely minced

Direction

In a medium-sized bowl, whisk garlic, olive oil, lemon juice, water, oregano, salt, and black pepper. Pour into a large resealable plastic bag. Add swordfish, tomatoes, zucchini, and green pepper to bag; seal bag and shake, making sure all ingredients are coated. Marinate in refrigerator for at least 2 hours, preferably overnight, turning bag occasionally to ensure even coating. Heat gas grill to medium-high heat or prepare charcoal grill with medium-hot coals. Thread kabobs with swordfish, tomatoes, zucchini, and green peppers, reserving marinade. Grill kabobs covered 5 minutes, basting with reserve marinade. Turn and grill another 5-10 minutes until fish is cooked through and flakes easily with a fork. Serve warm.

Broiled Lemon Garlic Recipe

Recipe_-_Broiled_Lemon_Garlic_Lamb_-_Medifast_Centers

 

Ingredients

  • ¾ lb (12 oz) raw, boneless lamb chop loin* (should yield two 5-oz cooked servings)
  • 6 cups (1 large bunch) fresh spinach
  • 2 cups portabella mushrooms (3 medium mushroom cups)
  • 1 cup (8 medium) cherry tomatoes, halved
  • 4 tsp fresh lemon juice
  • 1 tsp dried rosemary
  • ½ tsp freshly ground black pepper
  • 2 cloves garlic, minced
  • Non-stick cooking spray
  • Dash of salt and/or pepper (optional)

*This recipe can also be made with chicken breast: start with 1 lb raw, boneless, skinless chicken breast to yield two 6-oz cooked servings.

Direction

Lamb: Preheat broiler. Trim all visible fat from lamb. Spray rack in broiler pan with non-stick cooking spray for 3 seconds. In a small bowl, combine garlic, dried rosemary, and black pepper. Place lamb on prepared rack and cover with half of garlic mixture. Broil 4 minutes, 4 inches from heat; turn lamb over. Cover lamb with remaining garlic mixture. Broil 2-4 minutes or until cooked through. Vegetables: Spray medium skillet with non-stick cooking spray for 2 seconds and heat over medium heat. Add mushrooms and sauté. Once mushrooms are near desired tenderness, add spinach and tomatoes and sauté an additional 2-3 minutes. Serve lamb over vegetables. Salt and pepper to taste if desired.

Broccoli Dijon Chicken

Recipe_-_Broccoli_dijon_Chicken_-_Medifast_CentersIngredients

  • 1 lb raw, boneless, skinless chicken breast (should yield two 6-oz cooked servings)
  • 6 cups (1 small-medium bunch) fresh broccoli, trimmed and chopped
  • ¼ cup chicken broth
  • 1 Tbsp Dijon mustard
  • 2 tsp low-sodium or regular-sodium soy sauce
  • 2 tsp olive oil
  • 1 clove garlic, minced

Direction

Remove visible fat from chicken breast. Cut chicken into thin strips. In a bowl, coat chicken with soy sauce; set aside. (For increased flavor, marinate for 30 minutes.) Sauté broccoli, garlic, and 1 tsp olive oil over medium heat until lightly browned. Remove from skillet and cover to keep warm. Add 1 tsp olive oil to skillet. Stir-fry chicken 4-7 minutes or until cooked through. Add chicken broth and bring to a boil. Reduce heat to medium-low, then stir in mustard until blended. Return sautéed broccoli to skillet. Mix until heated through, stirring occasionally. Divide between two plates.

Steak with Portobello Summer Salad

Recipe_-_Steak_w__Portobello_Summer_Salad_-_Medifast_CentersIngredients

  • 18 oz raw flank steak (should yield three 5-oz cooked servings)
  • 11 oz (2/3 lb) portabella mushrooms with stems removed, chopped
  • 2 cups (2 small) summer squash, sliced
  • 1-½ cups (2 small-medium 2-¾” x 2-½”) bell peppers, cut into strips
  • ½ tsp freshly ground black pepper
  • ¼ tsp salt
  • 1 clove garlic, minced
  • Non-stick cooking spray

Direction

Steak: Trim visible fat from flank steak. Rub steak with ¼ tsp salt and ¼ tsp black pepper. Prepare grill by spraying grill grates with non-stick cooking spray for 5 seconds. Preheat outdoor grill to medium-high heat. Grill 5-7 minutes on each side, until desired internal temperature is reached. Use a meat thermometer for best results. Let steak rest 10 minutes and then slice diagonally, across the grain. Salad: Spray a large frying pan with non-stick cooking spray for 5 seconds and turn heat to medium-high. Add vegetables, minced garlic, and ¼ tsp black pepper to pan. Sauté 5 minutes, until vegetables are al dente (tender-crisp). Serve steak over sautéed vegetables.

Recipe for Savory Cilantro Salmon

Recipe_-_Savory_Cilantro_Salmon_-_Medifast_Centers

Ingredients

  • 11-12 oz salmon, raw (should yield two 5-oz cooked servings)
  • 1-½ cups fresh cilantro
  • 1 cup (1 medium 2-¾” x 2-½”) yellow bell pepper , sliced
  • 1 cup (1 medium 2-¾” x 2-½”) red bell pepper , sliced
  • 1 cup (1 medium 2-¾” x 2-½”) green bell pepper , sliced
  • ¼ cup (2 oz) water
  • 1 Tbsp fresh lemon or lime juice
  • 1 Tbsp hot red pepper sauce
  • ½ tsp cumin
  • ¼ tsp salt
  • Non-stick cooking spray

Direction

Marinade: In a food processor, combine cilantro, lemon or lime juice, hot red pepper sauce, cumin, salt, and water; puree until smooth. Transfer marinade to gallon-size resealable plastic bag. Add salmon. Seal bag, squeezing out air; turn to coat salmon. Refrigerate 1 hour, turning bag occasionally. After marinating: Preheat oven to 400° F. Spray medium-sized square baking dish with non-stick cooking spray until lightly covered. Arrange pepper slices in a single layer in prepared pan; bake 20 minutes, turning pepper slices once. Drain salmon; discard marinade. Place salmon on top of pepper slices; bake, turning salmon once, 12-14 minutes, or until fish flakes easily when tested with fork.

Recipe for Chicken and Asparagus Salad

Recipe_-_Chicken_and_Asparagus_Saled_-_Medifast_Centers

Ingredients

  • 1 lb raw, boneless, skinless chicken breasts, cut into ½” slices (should yield two 6-oz cooked servings)
  • 4 cups field or Italian salad greens
  • ½ cup (6 medium or 12 small/thin 5-¼” to 7” spears) asparagus
  • ½ cup (4 medium) cherry tomatoes, chopped
  • 2 Tbsp Ken’s® Red Wine Vinegar & Olive Oil
  • 4 tsp lemon juice
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp Mrs. Dash® Original Garlic & Herb Seasoning Blend

Direction

In a small bowl, whisk together salad dressing, lemon juice, Mrs. Dash®, salt, and black pepper. Trim asparagus ends, but leave the rest whole. Bring pot of water to boil; add asparagus and cook 7-10 minutes or until al dente (tender-crisp). Slice chicken and chop tomatoes; set aside until asparagus is cooked. Drain asparagus, then add, chicken, tomatoes, asparagus, and dressing mixture to pot and cook over medium heat until mixture is warmed through and chicken is no longer pink, about 5-7 minutes. To serve, line plates with 2 cups salad greens; add chicken and asparagus mixture over greens.

Recipe for Spiced Crockpot Roast Beef

Recipe_-_Spiced_Crockpot_Roast_Beef_-_Medifast_Centers

Ingredients

  • 2-½ lbs (40 oz) raw, boneless beef chuck clod roast (should yield six 5-oz cooked servings)

Crockpot spice blend:

  • 2 Tbsp water
  • 1 Tbsp black pepper
  • 1 Tbsp soy sauce
  • 4 tsp balsamic vinegar
  • 2 tsp Worcestershire sauce
  • 2 tsp dry mustard
  • ½ tsp salt or salt substitute
  • 2 cloves garlic, minced

Vegetables:

  • 6 cups (1-¼ lbs) whole mushrooms, trimmed
  • 3 cups (7-8 large stalks) celery, roughly diced
  • 3 cups green beans, trimmed
  • 2 cups scallions (12-14 scallions), roughly chopped

Direction

Trim all visible fat from roast. Rub black pepper and garlic onto roast; place in crock pot. Make several small shallow slits in top of roast. In small bowl, combine remaining spice blend ingredients; pour over meat. Cover; cook on low 8-10 hours or on high 4-5 hours. Add vegetables during last 30-60 minutes of roasting. Recipe should serve six 5-oz servings of roast and 3 vegetable servings each.

Recipe for Brocoli Dijon Chicken

Recipe_-_Broccoli_dijon_Chicken_-_Medifast_Centers

Ingredients

1 lb raw, boneless, skinless chicken breast (should yield two 6-oz cooked servings)
6 cups (1 small-medium bunch) fresh broccoli, trimmed and chopped
¼ cup chicken broth
1 Tbsp Dijon mustard
2 tsp low-sodium or regular-sodium soy sauce
2 tsp olive oil
1 clove garlic, minced

Direction

Remove visible fat from chicken breast. Cut chicken into thin strips. In a bowl, coat chicken with soy sauce; set aside. (For increased flavor, marinate for 30 minutes.) Sauté broccoli, garlic, and 1 tsp olive oil over medium heat until lightly browned. Remove from skillet and cover to keep warm. Add 1 tsp olive oil to skillet. Stir-fry chicken 4-7 minutes or until cooked through. Add chicken broth and bring to a boil. Reduce heat to medium-low, then stir in mustard until blended. Return sautéed broccoli to skillet. Mix until heated through, stirring occasionally. Divide between two plates.

Recipe for Pan Fried Catfish

Recipe_-_Pan-_Fried__Catfish_-_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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