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Monthly Archives: May 2013

Cheesy Broccoli Casserole (Medifast)

For those on Medifast, the entire dish is 2 complete lean and green meals. However, I like to use this as a side dish. I’d recommend cutting the casserole into 6 pieces and pairing it with a lean and another vegetable.

Cheesy Broccoli Casserole

Ingredients

  • 1/2 cup egg beaters
  • 1 package (14 oz) cups broccoli
  • 1 c cottage cheese
  • 1/2 tsp garlic powder
  • 1/2 tsp sweet basil
  • 1/4 tsp salt
  • 1 tbsp grated Parmesan cheese
  • 1 cup shredded reduced fat 2% cheddar cheese, divided
  • 1 tbsp light butter

1. Preheat oven to 350 degrees. Combine all ingredients in a bowl except Parmesan cheese and 1/2 c shredded cheddar cheese.

2. PAM an 8×8 baking dish and pour the broccoli mixture into the dish. Bake for 40 min.

3. Sprinkle cheddar cheese and Parmesan cheese on top. Bake an additional 20 minutes.

Recipe based off of the recipe found at Sandy’s Kitchen

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Squash Gratin (Medifast)

For those of you who are using this recipe for Medifast, the entire recipe counts as about 4 greens, 1/2 lean, 1 snack, and 2 healthy fats. So, this recipe makes about 2 servings. If you’re looking to create full Lean and Green meal, you will need to add a lean to this meal, like a salmon filet or a chicken breast, as well as another green, like a side salad.

Squash Gratin

Ingredients

  • 1 yellow squash
  • 1 zucchini
  • 1/2 tsp garlic powder
  • 1/2 cup shredded 2% reduced fat shredded cheese
  • 1 package crushed Medifast crackers or 2-3 saltines
  • 1 tsp olive oil
  • 1 tsp butter
  • 1 teaspoon dried sweet basil
  • 1 tsp grated Parmesan cheese

1. Slice zucchini and squash into 1/4″ slices. Sprinkle with salt and garlic powder.

2. Melt butter and add olive oil to a large skillet over medium-high heat. Saute squash for 6 to 7 minutes until tender. Remove from heat.

3. Preheat the oven to 350 degrees. Pam an 8×8 baking dish and spread squash into the baking dish.

4. Combine cheese and basil with the crackers and sprinkle over the entire dish. Bake for 25 minutes or until top is golden brown.

Recipe based off of the recipe found at Sandy’s Kitchen

 
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Posted by on May 10, 2013 in Medifast, Side Dish

 

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Pesto Spaghetti Squash with Mushrooms (Medifast)

This is a great substitute for pasta!

Pesto Spaghetti Squash with Mushrooms

Ingredients

  • 1 spaghetti squash
  • 1 tsp basil paste *
  • 2 tbsp parsley, minced, divided
  • 1/4 c Parmesan cheese, grated, divided
  • 1/2 tsp lemon juice
  • 3 cloves of roasted garlic
  • 8 oz baby bella mushrooms, diced
  • 1/4 c onions, diced
  • 1 tsp butter
  • 1/2 tsp salt

1. In a medium skillet, melt the butter over medium heat. Add the onions, cook for 5 minutes, or until they start to become opaque. If the onions start to brown, lower the heat. Add the diced baby bella mushrooms and cook over low heat, stirring occasionally.

2. Place the spaghetti squash on a microwaveable plate. With a sharp knife, poke 5 holes into the spaghetti squash — be careful, the shell is hard to cut through raw. Starting from under the lip of the plate, wrap saran wrap from one side of the plate to the other. Repeat. Microwave for 10 minutes — the shell should become soft to the touch.

3. In a small bowl, combine the basil paste with 1 tbsp minced parsley, 1/2 tsp lemon juice, and 1 tsp grated Parmesan. Set a side.

4.Remove the spaghetti squash from the microwave — careful, the plate will be very hot. Unwrap the plate and transfer the spaghetti squash to a cutting board. Using a sharp knife, cut the spaghetti squash in half lengthwise. Using a fork, remove the center seeds — you might have to gently move the flesh away from the center to find some of the seeds. Using the same fork, starting from top to bottom, drag the fork through the flesh. The flesh should come away from the shell very easily. Repeat this motion with both halves until you reach the shell.

5. Place the spaghetti squash flesh into the skillet with the now soft onions and mushrooms. Add the pesto sauce and carefully mix with a fork. Add the salt and stir. Let the mixture cook for a few minutes over low heat, stirring occasionally.

I usually serve this with my Pork Chops with Mushrooms and Shallots and Roasted Garlic Mashed Cauliflower, but I think it would pair well with fish or shrimp

If you’d like to make this dish a meal on its own, toss in some grilled chicken or shrimp.

* If you don’t have basil paste on hand, you can mince some fresh basil leaves. I prefer basil paste because it lasts a lot longer in the fridge and the taste isn’t as strong as fresh basil.

Recipe created by Me : D !

 

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Oven-Baked Seasoned Sweet Potato Fries

My opinion is biased of course, but I think my Sweet Potato Fries are the best. I have yet to find a restaurant that serves good sweet potato fries. They’re never seasoned properly, are fried, or are overdone.

Seasoned Sweet Potato Fries

Ingredients

  • 1 Sweet Potato
  • 2 tsp olive oil
  • 1 tsp Creole (Cajun) seasoning
  • 1/2 tsp garlic powder
  • Coarse Sea Salt to taste

1. Preheat oven to 425. Cover a cookie sheet with parchment paper, set aside.

2. Wash the sweet potato, cut off the ends, then divide into 3 even sections. Cut each section in half, resembling a half moon. Slice each half moon into 1/2 inch section. Slice the sections into 3 or 4 even fries. The result should be 2 in x 1/4 Julienne fries.

3. Place the fries in a medium bowl that does not have ridges (ridges make it hard to clean out olive oil). Add one teaspoon of olive oil at a time, stir with a spatula after each addition to even coat each fry. Sprinkle the Creole seasoning evenly, stir. Sprinkle the garlic powder evenly, stir.

4. Pour the fries on the parchment paper lined cookie sheet and use the spatula to spread the out. It’s okay if thy touch or overlap a little. It won’t interfere with their cooking. Lightly sprinkle the fries with coarse garlic salt. Cook for 15 minutes, use a spatula to flip the fries, spread them out again, the cook for 15 more.

Since the sweet potatoes are naturally sweet, I sprinkle them with the coarse sea salt again before serving.

Perfection!

Recipe created by Me : D !

 
 

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