Lean and Green Meal

You also get one Lean & Green  Meal to eat at the time that works best for you. For the Lean, you’ll have 5-7 ounces of lean protein; the Green is three servings of low-glycemic vegetables. Depending on your source of protein, you’ll get some healthy fat, too, and that will help keep you full and satisfied.

Here are a few Lean and Green Recipes:

Chicken Tortilla-less Soup

    • 4 tbsp. Chopped Green Chilies (Old El Paso)
    • 3 slices onion, chopped
    • 1 tsp. garlic (minced)
    • 12 oz. cooked chicken breast (diced)
    • ½ cup zucchini
    • 2 cups low salt, low fat chicken broth
    • 1 cup canned low-salt diced tomatoes (no more than 8 grams of carbs for the cup)
    • ¾ tsp. cumin
    • ¼ tsp. black pepper

Spray a pan with PAM and sauté the onion, green chilies, and garlic. Add the 2 cups of chicken broth, 1 cup of water, and remaining ingredients. Simmer for 45 minutes to 3 hours – whatever time frame you operate in! Add water as needed.

When ready to serve, if you can afford the calories and you have limited your chicken to the appropriate serving, sprinkle 1 oz. of shredded low-fat cheddar cheese over the top. Makes 2 Medifast servings.

Unwrapped Egg Roll Stir-Fry

    • 7 ounces cooked chicken breast (I use the Oven Roasted Tyson)
    • ¾ cup raw cabbage
    • 3 green onions, bulbs and stalks
    • 1 cup fresh bean sprouts (Mung sprouts)
    • ½ Tbsp. rice vinegar (Natural, not Seasoned)
    • ½ tsp. sesame oil
    • 2 tsp. Kikkoman less sodium soy sauce
    • ¼ tsp. garlic powder
    • ¼ tsp. ginger (or less)
    • 1 packet Splenda

Stir together the soy sauce, vinegar, oil, garlic, ginger, and Splenda. Adjust the amounts to suit your personal taste. Set aside.

Chop the chicken, cabbage, onion, and bean sprouts into small pieces (about the size of a pencil eraser). Spray your pan with PAM and brown the chicken for about 1 minute (it’s already cooked so you are just browning it). Add the veggies and stir madly for about 2 minutes.

When everything is still crisp but about to go limp – STOP!

Spoon the sauce over the conglomeration and stir for a few seconds.

Serves one

Other Ideas 

Cut chicken breast it into bite-sized pieces. Put a little olive oil in a pan, dumped in the chicken, garlic powder, seasoned salt, and paprika and cooked the chicken until done. Then take half of the small frozen box of broccoli and thawed in the microwave, cut up some onion and red pepper (make sure to limit vegetables to 1 ½ cups) and throw it in the pan, topped it off with the juice from half a lemon; covered and cooked until the veggies to your preference of doneness.

Use either chicken strips or tenders or fish and add lots of basil or other seasoning (Jerk Chicken, Montreal—whatever sounds good to you). Cook in a non-stick frying pan. You can add a little green pepper (make sure to limit vegetables to 1 ½ cups) sautéed in a little water or with the chicken. The tomatoes I end up eating with the chicken plus a little “green,” end up as a good vegetable serving even though not all green.

Asparagus with Hollandaise Sauce

I used my cream of broccoli soup, mixed it with 1/2 cup water and 1 teaspoon Coffe Mate coffee creamer. I cooked it for two minutes in the microwave, added a little more water to get the consistency I wanted and 1 teaspoon crystal light lemonade.

Beef/Ground Meat

Brown ground turkey breast with minced garlic, cumin, chili powder, minced onion (I used the dried), cayenne pepper and salt. These are all to taste, start with a little and you can always add more.

You can also use a little taco seasoning (about 4 carbs per two tsp)

After weighing out your 6 oz, add 2 Tbsp of salsa.

Make your salad with whatever veggies you want, mix with 2 Tbsp low carb Raspberry Vinaigrette salad dressing then mix in the ground turkey. VERY good!

Ground Beef and Zucchini Skillet

2 servings

    • 10 oz. 95% lean ground beef
    • 3 slices onion, minced
    • 1 ½ cups cubed zucchini
    • 1 tsp. minced garlic
    • 1 cup canned tomatoes, whole (no salt) (or equivalent fresh tomatoes!)
    • 1 tsp. basil
    • 1 tsp. oregano
    • ¼ tsp. salt
    • ¼ tsp. pepper

Cook ground beef, onion, and garlic until meat is brown; drain. Crush the tomatoes and stir into the meat mixture (with juice). Add zucchini and seasoning. Cover and simmer for 10-15 minutes or until heated through and the zucchini is tender.

Serves two people on Medifast. (Approx. 248 calories and 11 carbs. per serving)

(The original recipe also calls for one can whole kernel corn, drained, and ¼ cup Parmesan cheese sprinkled on top. That would be for the rest of the family!)

Medifast-Style Meat Loaf

    • 10 ounces 95% ground beef
    • 2 slices onion, minced
    • 1 ring green pepper, minced
    • ½ pack Medifast crackers, crumbled
    • ½ egg white (seriously, ½ of one!)
    • 3 Tablespoons Heinz One Carb Ketchup

Salt and pepper to taste

Mince bell pepper and onion.

Crush crackers and add just enough water to barely wet. Stir in the ground beef, bell pepper, onion, egg white, and ketchup. Add a little water if needed. Form into a small loaf and bake at 350 until done (45 minutes or more). Wet top of loaf with water before baking to prevent cracks. Cover while baking if it dries out too much.

Serves 2 on the Medifast Program.

Approximately 287 calories and 9 carbs per serving.

Kabobs

Make kabobs with hunks of meat, eggplant, onion, shrimp, and tomato. Cook on grill. Marinate with a little Kraft low fat zesty Italian dressing.

Taco Salad

I browned some turkey burger added some taco seasoning put it on 2 cups of lettuce and cut up some tomato – for my dressing I used salsa (make sure your read your labels for carb content – the one I used had less than my FF dressing). It was a pretty good taco salad.

Oriental Roll-up

Make a stir-fry with meat and a few veggies (rehydrated dried mushroom is very good and bean sprouts give it a nice crunch), and oriental seasonings (rice wine vinegar, soy sauce, ginger, garlic, fish sauce) and roll it up in the lettuce leaf.

Pork Roast

Here’s a pork roast recipe I tried last night with tons of flavor. I cut the roast into 1″ slices (froze the rest). I mixed a rub of rosemary (2tsp), thyme (2 tsp), 4 cloves of finely minced garlic and lots of salt and pepper. I rubbed both side of the roast and cooked them in a pan sprayed liberally with Pam. Cooked until done then deglazed the pan with chicken stock and used that as a sauce.

Cindy from CT’s Del Monte Recipe

Put your 5-6 oz. piece of fish in it. Then I put stewed tomatoes with celery in it already. Del Monte makes it. Cover with foil and bake for 15 minutes at 400 degrees. It is really good. I have some tomatoes mixture left from Tuesday when I had Haddock and tonight I am doing the same thing with 5-6 oz. of medium shrimp. Should be scrumptious.

Fish-In Foil

Tear off a good-sized piece of foil. Spray the center lightly with vegetable spray. Put fish in the center of the foil. Top with onion, pepper and other spices. Fold foil over fish, leaving space around the fish. Carefully turn and seal the ends and the middle so that juices don’t leak out. Bake in a 425°F oven for 18 minutes. When done, carefully open foil to prevent steam burns.

More Lean & Green Ideas

Broiled salmon with sliced tomato and cucumber on the side. The tomato and cucumber are a nice alternative to a salad.

Stir-fry with cubes of lean pork, veggies, a bit of fish sauce that was really good. An alternative instead of rice is to quickly stir-fry bean sprouts and serve the stir-fry over that (has a little crunch and goes nicely with it).

Grilled shrimp is good with grilled zucchini. We like to add mesquite for a nice smoked flavor.

Pork chops can be broiled just like steaks. Sprinkle with garlic powder and a little seasoning salt. Serve with baby spinach, mushrooms, red onion rings, and low-fat honey Dijon dressing.

Egg Drop Soup for Medifast Snack

  • 1 packet Chicken Broth (I use Wyler’s – 5 calories and 1 carb – reduced sodium if I can find it)
  • 1 small pinch ground ginger
  • 1 ½ tsp. Egg Substitute (like Egg Beaters, etc.)
  • 1 inch of green onion stalk

Mix the broth with water according to directions and bring to a rolling boil. Stir in the small pinch of ground ginger (really, really small). Chop up the green onion stalk (I use kitchen shears) and add to the broth. While the broth is boiling – figure out how to stir it with one hand while slowly pouring in the egg substitute with the other hand. The egg will “bloom” because the white cooks instantly.

Serves one. Count as snack and a smidgeon of your lean because of the egg.

Chinese Hot and Sour Soup

Due to lack of seasonings at work I added condiments lying around: 1 packet MF Chicken Noodle soup 1 1/2 cups hot water 1 packet Chinese mustard 2 packets Soy Sauce…. Micro approx 40 sec to boil and let sit for 1-2 min VIOLA

Thai Flavor Creamy Chicken Soup

Add 1/4 tsp. lemongrass (a no-cal herb available at Asian & specialty markets), 1/2 TBSP rice vinegar & chili oil (just a drizzle) or hot sauce to taste. Yum! Also: adding a couple of teaspoons of plain non-fat yogurt to the chili with chili powder thickens it up and makes it creamy, less soupy