I like to cook 'more' over the weekends, so I have leftovers for the rest of
the (BUSY)
week. So I thought I'd post some of my favorite EASY recipes.
Accumulating a bunch of good recipes like these can prevent that awful "I don't feel like cooking/I'm tired" etc end-of-the-day feeling when you're standing in front of the refrigerator wishing you could just send out for that 'p' word with the two 'zs' LOL....
Because IF you've made some of these in advance, you can have leftovers heated up in the microwave in a snap!
Easy peasey....and then think how proud of yourself you'll be! You're eating HEALTHY, -AND- you're not overtiring yourself. Relax and enjoy!
Catlovers Turkey Meatloaf
Makes about 4 servings
Each serving = 1 full lean + 1/4 of a MF 'snack'
Accumulating a bunch of good recipes like these can prevent that awful "I don't feel like cooking/I'm tired" etc end-of-the-day feeling when you're standing in front of the refrigerator wishing you could just send out for that 'p' word with the two 'zs' LOL....
Because IF you've made some of these in advance, you can have leftovers heated up in the microwave in a snap!
Easy peasey....and then think how proud of yourself you'll be! You're eating HEALTHY, -AND- you're not overtiring yourself. Relax and enjoy!
Catlovers Turkey Meatloaf
Makes about 4 servings
Each serving = 1 full lean + 1/4 of a MF 'snack'
NOTE:
There's an MF turkey meatloaf recipe in the 'Fit and Festive'
recipe cards that
went out in orders around the holidays, but this one is easier
in my
opinion....try both if you like!
Ingredients:
- 1 lb. ground turkey BREAST (99%, JennieO makes a good one)
- About a TBL or so (I don't count condiments...don't tell anyone :) of Italian spices (I like McCormick's "Perfect Pinch" Italian) and/or garlic powder, basil, and oregano...use what you like
- 1/2 cup Walden Farms basil tomato sauce (this is the closest I've found to spaghetti/tomato sauce that's OP....1/4 cup = 1 snack according to the Nutritionists...I substitute for diced pureed tomatoes whenever I don't have time to puree the tomatoes). Available on Netrition.com.
RESERVE 2 TBLs of this sauce.
Combine all ingredients except reserved 2 TBL sauce and form into a meatloaf. Place in a PAM-sprayed meatloaf pan. Using a wet finger, make an indentation down the center lengthwise of the meatloaf, sort of a 'trough'. Now pour the reserved 2 TBLs WF sauce down the length of this indentation.
Bake about 60 minutes or until cooked through.
NOTE: meatloaf will look a little 'pink'; this is normal and is due to the WF sauce.
Remove, allow to cool slightly and cut into slices.
Weigh out 7 ozs. = 1 lean (since you're using 99% turkey breast).
- 1 lb. ground turkey BREAST (99%, JennieO makes a good one)
- About a TBL or so (I don't count condiments...don't tell anyone :) of Italian spices (I like McCormick's "Perfect Pinch" Italian) and/or garlic powder, basil, and oregano...use what you like
- 1/2 cup Walden Farms basil tomato sauce (this is the closest I've found to spaghetti/tomato sauce that's OP....1/4 cup = 1 snack according to the Nutritionists...I substitute for diced pureed tomatoes whenever I don't have time to puree the tomatoes). Available on Netrition.com.
RESERVE 2 TBLs of this sauce.
Combine all ingredients except reserved 2 TBL sauce and form into a meatloaf. Place in a PAM-sprayed meatloaf pan. Using a wet finger, make an indentation down the center lengthwise of the meatloaf, sort of a 'trough'. Now pour the reserved 2 TBLs WF sauce down the length of this indentation.
Bake about 60 minutes or until cooked through.
NOTE: meatloaf will look a little 'pink'; this is normal and is due to the WF sauce.
Remove, allow to cool slightly and cut into slices.
Weigh out 7 ozs. = 1 lean (since you're using 99% turkey breast).
Catlovers Turkey Taco Meatballs
Makes about 4 servings
Each serving = 1 full lean
Ingredients:
1 lb. ground turkey, 93% (or you can use 99%, your choice)
1 envelope low-sodium Taco seasoning (dry mix)
2 TBL eggbeaters
Preheat oven to 350. Combine all ingredients, form into meatballs about 1" in diameter, and place on a PAM-sprayed cookie sheet. Bake 20 minutes.
Again, simply weigh out your 5 oz (for 93%) or 7 oz (for 99%) COOKED meatballs as your 1 lean.
I like recipes that just equal a LEAN. That way I can pick my own veggies and throw a salad together (bagged lettuce 1 cup + 1 MF approved salad dressing = 1 green plus 1 healthy fat) and I'm good to go!
ALSO what's cool about a 'lean only' recipe is that you can SPLIT it, have half (3.5 ozs. of a 7 oz portion, say, or 2.5 ozs. of a 5 oz portion) and split my lean between lunch and dinner.
I do this all the time; I find it keeps me fuller and happier during those long afternoons....also I'm splitting things up more (there's a reason we're eating 6x a day, it helps with weight loss) AND I'm satisfying myself at lunch after I've worked out at the gym in the morning. If you do this though? Don't forget your MF meal at lunch TOO!
One of my favs for lunch:
Grilled Chicken Caesar Salad
Makes 1 serving which = 1/2 lean + 1 green + 1/2 fat
1 TBL Newman's Own Lighten up Caesar dressing
(NOTE: we
get TWO (2) TBLS of this = 1 healthy fat so you're only using
1/2 fat here)
3 ozs. Perdue 'short
cuts' grilled
chicken breast strips
(You can buy
a whole cooked chicken from the supermarket deli and cut it up
and make 3 ozs
portions in a zip-loc bags. Throw the lettuce in a container,
take a plastic
measuring TBL with you (I always carry one in my purse...YES I
DO) and put some
dressing in one of those airline travel containers with a screw
top (just screw
it on well o you don't get a mess in your purse) and throw in
your purse!
1 cup lettuce
(buy the
bagged lettuce if you're rushed...just don't get the one with
carrots in it or
croutons, etc.)
1 TBL Newmann's own
lighten up
Caesar dressing
(We get TWO
TBLs of this stuff = 1 healthy fat, so you're only using 1/2
fat!)
Combine all
ingredients! Have it for
lunch and it equals 1/2 lean,
1/2 healthy fat and 1 green. DON'T FORGET your MF meal! You can
have an MF brownie or bar or pretzels as 'dessert'! (COOL!)
I also do this for lunch a lot (1/2 lean plus 2 greens):
Catlovers' Spinach Salad
Makes 1 serving, each serving = 1/2 lean plus 2 greens
1 cup baby spinach leaves (raw) - buy pre-washed in bags
1/2 cup fresh mushroom slices (buy already sliced mushrooms)
1 TBL Kraft 'light done right' Ranch dressing
1-1/2 hard boiled eggs (I buy the PRE hardboiled eggs, look for them by the eggs), just cut it up (throw the 1/2 egg leftover out or save it if you must)
Combine all ingredients and enjoy!
Catlovers Spaghetti Squash and Chicken
Makes 1 serving BUT you can double this and have leftovers one night...each serving = 1 lean + 1/2 fat + 3 greens
Ingredients:
1 spaghetti squash, raw
6 ozs. cooked chicken breast strips (like Perdue 'short cuts')
1-2 tsps dried basil leaves or to taste
1 TBL minced jarred garlic (I do NOT spend time chopping garlic anymore)
1 TBL Newmann's Own lighten up Italian dressing (like the Lighten up caesar, we get TWO TBLs of this so you're only using 1/2 fat).
For list of approved salad dressings go to:
http://www.medifast1.com/support_tools/nutritional_information.jsp
Click on the 'condiments' list and scroll to the last page. Voila!
Poke holes in the entire RAW spaghetti squash, all over. (I do this with a skewer), every 4-5 inches or so all around it. You need to do this to prevent the squash from exploding in the microwave. (it's also fun...and I LOVE the expression on DH's face when he sees me doing this, it's priceless). Microwave 10 minutes.
Remove with oven mitts, it's hot...and allow to cool slightly. Cut the ends off, cut in half lengthwise, and scoop out the seeds and discard using a large spoon.
Now run a fork lengthwise down the inside of the cooked spaghetti squash to create 'strands'. Place these strands in a measuring cup. You should be able to get 1-1/2 cups of the strands. That = 3 greens.
PAM-spray a skillet and put a little minced garlic and basil leaves in the bottom. Add your chicken pieces and just heat through a bit, stirring. Now remove from heat, add the spaghetti squash strands and the italian dressing and mix to coat.
Put on a plate and enjoy!
You can pre-cook your spaghetti squash...throw it in the frig and just cut it up and make the strands when you get home. Dinner in 5 minutes or less!
Each serving = 1 full lean + 3 greens + 1/2 healthy fat
Have more spaghetti squash? Here's an even easier one:
Catlovers Spaghetti Squash and Ricotta
Makes 1 serving, each serving = 1/2 Lean + greens + 1 snack
Ingredients:
1 cup cooked spaghetti squash strands (see above)
1/4 cup Walden Farms basil tomato sauce
1/2 cup (4 ozs) part-skim ricotta
Combine all ingredients. Briefly heat in a microwave if it's not hot enough. Spaghetti and cheese! Mmmm....
Each serving = 2 greens + 1/2 lean
You can use 8 ozs. ricotta for 1 full lean...or add more spaghetti squash to equal 3 greens. Up to you....
Catlovers Stuffed Meatballs
(adapted from an MF recipe...that breaded them using parmesean cheese puffs. I didn't find the breading necessary)
Makes about 3 servings, each serving = 1 lean + 1.5 condiments (for the laughing cows)
Ingredients:
1 lb. very lean ground beef (94% or higher)
1 TBL worcestershire sauce
3 TBL minced onion
salt and pepper
2 wedges laughing cow light garlic and herb
Preheat oven to 350. Combine all ingredients except the laughing cow and make large meatballs (about 1-1/2 inches in diameter) out of the mixture. Place on Pam-sprayed cookie sheet.
Now, poke holes in the top of each meatball using the edge of a sharp knife, and insert a 'piece' of the laughing cow wedge inside and cover it up to seal with your fingers. You should be able to cut the laughing cow into enough small pieces to fill all the meatballs.
PAM-spray the whole thing with a short shot of PAM and bake for about 20 minutes or until meatballs are cooked through.
Now simply weigh out your lean serving (the laughing cow does NOT weigh that much...LOL)....for very lean ground beef, 5 ozs = 1 lean
Store the rest for leftovers during the week!
Cheesey Mexican Chicken
Makes 1 serving, each serving = 1 full lean + a few condiments
Ingredients:
1/4 cup shredded 2% mexican blend cheese
7 ozs. boneless chicken breast RAW
1/2 tsp taco seasoning
1/4 cup enchilada sauce
Preheat oven to 350. Sprinkle both sides of the chicken with taco seasoning. Grill or saute the chicken. Cut into cubes and place in a pam-sprayed 8x8 baking dish. Salt and pepper the chicken if you like. Add enchilada sauce and toss to coat chicken. Sprinkle cheese over all and bake at 350 for 20 minutes.
NOTE: You can also speed this up considerably by using the pre-cooked chicken breast strips, just cutting them up (use 5 oz cooked) and then skip the grill/saute step, cut it into cubes and put in a baking pan etc. You can even microwave it and skip the oven.
...OK, but what about greens?
Ah! Greens are easy. Salad salad salad LOL....You can easily take care of 1, 2 or even all 3 greens with a salad.
1 cup lettuce + 1/2 cup diced fresh tomato + 1/2 cup diced fresh mushrooms = 3 greens
1 cup lettuce + 1/2 cup diced fresh tomato + 1/4 cup green onions, diced + 1/4 cup green pepper, diced = 3 greens
etc etc!!!
Or....go with my personal fav, MASHED CAULIFLOWER!
ALL HAIL MASHED CAULIFLOWER! LIFESAVER for mashed potato lovers everywhere (LOL).
Here's how I make it. Takes me about 12 minutes start to finish:
Catlovers Mashed Cauliflower
Makes 1 serving, each serving = 2 greens (I combine with a side salad of 1 cup lettuce and I've got my 3 greens).
Ingredients:
1/2 head FRESH cauliflower - to equal 149 grams raw cauliflower
1 laughing cow 'lite' wedge, garden veggie OR garlic herb flavor
Cut up the cauliflower into florets. Cut the stems off. Place in a large microwaveable bowl and add water 'almost' to cover it. Put a microwave 'topper' on it, a plastic cover or even a dinner plate will work. Place in the microwave for 10 minutes. Remove with oven mitts, it's hot! and drain in a colander.
Meanwhile, PAM-spray the inside and blades of a NINJA personal blender (or other...I adore my Ninja, in fact I'm wearing it out after 2 years, there's a small crack in it but I cope, it's still working LOL)...)
and add your 1 wedge laughing cow to the bottom.
Now add the cooked cauliflower florets on top and blend until evenly combined.
Remove and enjoy!
NOTE: WEIGH your raw cauliflower before you microwave it.
74.5 grams of raw cauliflower = 1 green so 149 grams = 2 greens.
SAVE TIME for yourself. Do whatever you can AHEAD of time; plan and prepare, and you'll never be at cross-purposes for your L&G!
ENJOY these recipes....a little variety can break you out of a 'rut', help with a weight loss stall, give you a needed motivational 'boost', and make you feel like you're 'spoiling yourself' instead of 'suffering'.
You do NOT have to 'suffer' on this plan. I've never believed in suffering and I never will. Who wants to do that?
Make it FUN for yourself. Make it YOURS. But DO IT! The more days you can string together where you're OP, the better!
Keep on keepin' on....
1/2 healthy fat and 1 green. DON'T FORGET your MF meal! You can
have an MF brownie or bar or pretzels as 'dessert'! (COOL!)
I also do this for lunch a lot (1/2 lean plus 2 greens):
Catlovers' Spinach Salad
Makes 1 serving, each serving = 1/2 lean plus 2 greens
1 cup baby spinach leaves (raw) - buy pre-washed in bags
1/2 cup fresh mushroom slices (buy already sliced mushrooms)
1 TBL Kraft 'light done right' Ranch dressing
1-1/2 hard boiled eggs (I buy the PRE hardboiled eggs, look for them by the eggs), just cut it up (throw the 1/2 egg leftover out or save it if you must)
Combine all ingredients and enjoy!
Catlovers Spaghetti Squash and Chicken
Makes 1 serving BUT you can double this and have leftovers one night...each serving = 1 lean + 1/2 fat + 3 greens
Ingredients:
1 spaghetti squash, raw
6 ozs. cooked chicken breast strips (like Perdue 'short cuts')
1-2 tsps dried basil leaves or to taste
1 TBL minced jarred garlic (I do NOT spend time chopping garlic anymore)
1 TBL Newmann's Own lighten up Italian dressing (like the Lighten up caesar, we get TWO TBLs of this so you're only using 1/2 fat).
For list of approved salad dressings go to:
http://www.medifast1.com/support_tools/nutritional_information.jsp
Click on the 'condiments' list and scroll to the last page. Voila!
Poke holes in the entire RAW spaghetti squash, all over. (I do this with a skewer), every 4-5 inches or so all around it. You need to do this to prevent the squash from exploding in the microwave. (it's also fun...and I LOVE the expression on DH's face when he sees me doing this, it's priceless). Microwave 10 minutes.
Remove with oven mitts, it's hot...and allow to cool slightly. Cut the ends off, cut in half lengthwise, and scoop out the seeds and discard using a large spoon.
Now run a fork lengthwise down the inside of the cooked spaghetti squash to create 'strands'. Place these strands in a measuring cup. You should be able to get 1-1/2 cups of the strands. That = 3 greens.
PAM-spray a skillet and put a little minced garlic and basil leaves in the bottom. Add your chicken pieces and just heat through a bit, stirring. Now remove from heat, add the spaghetti squash strands and the italian dressing and mix to coat.
Put on a plate and enjoy!
You can pre-cook your spaghetti squash...throw it in the frig and just cut it up and make the strands when you get home. Dinner in 5 minutes or less!
Each serving = 1 full lean + 3 greens + 1/2 healthy fat
Have more spaghetti squash? Here's an even easier one:
Catlovers Spaghetti Squash and Ricotta
Makes 1 serving, each serving = 1/2 Lean + greens + 1 snack
Ingredients:
1 cup cooked spaghetti squash strands (see above)
1/4 cup Walden Farms basil tomato sauce
1/2 cup (4 ozs) part-skim ricotta
Combine all ingredients. Briefly heat in a microwave if it's not hot enough. Spaghetti and cheese! Mmmm....
Each serving = 2 greens + 1/2 lean
You can use 8 ozs. ricotta for 1 full lean...or add more spaghetti squash to equal 3 greens. Up to you....
Catlovers Stuffed Meatballs
(adapted from an MF recipe...that breaded them using parmesean cheese puffs. I didn't find the breading necessary)
Makes about 3 servings, each serving = 1 lean + 1.5 condiments (for the laughing cows)
Ingredients:
1 lb. very lean ground beef (94% or higher)
1 TBL worcestershire sauce
3 TBL minced onion
salt and pepper
2 wedges laughing cow light garlic and herb
Preheat oven to 350. Combine all ingredients except the laughing cow and make large meatballs (about 1-1/2 inches in diameter) out of the mixture. Place on Pam-sprayed cookie sheet.
Now, poke holes in the top of each meatball using the edge of a sharp knife, and insert a 'piece' of the laughing cow wedge inside and cover it up to seal with your fingers. You should be able to cut the laughing cow into enough small pieces to fill all the meatballs.
PAM-spray the whole thing with a short shot of PAM and bake for about 20 minutes or until meatballs are cooked through.
Now simply weigh out your lean serving (the laughing cow does NOT weigh that much...LOL)....for very lean ground beef, 5 ozs = 1 lean
Store the rest for leftovers during the week!
Cheesey Mexican Chicken
Makes 1 serving, each serving = 1 full lean + a few condiments
Ingredients:
1/4 cup shredded 2% mexican blend cheese
7 ozs. boneless chicken breast RAW
1/2 tsp taco seasoning
1/4 cup enchilada sauce
Preheat oven to 350. Sprinkle both sides of the chicken with taco seasoning. Grill or saute the chicken. Cut into cubes and place in a pam-sprayed 8x8 baking dish. Salt and pepper the chicken if you like. Add enchilada sauce and toss to coat chicken. Sprinkle cheese over all and bake at 350 for 20 minutes.
NOTE: You can also speed this up considerably by using the pre-cooked chicken breast strips, just cutting them up (use 5 oz cooked) and then skip the grill/saute step, cut it into cubes and put in a baking pan etc. You can even microwave it and skip the oven.
...OK, but what about greens?
Ah! Greens are easy. Salad salad salad LOL....You can easily take care of 1, 2 or even all 3 greens with a salad.
1 cup lettuce + 1/2 cup diced fresh tomato + 1/2 cup diced fresh mushrooms = 3 greens
1 cup lettuce + 1/2 cup diced fresh tomato + 1/4 cup green onions, diced + 1/4 cup green pepper, diced = 3 greens
etc etc!!!
Or....go with my personal fav, MASHED CAULIFLOWER!
ALL HAIL MASHED CAULIFLOWER! LIFESAVER for mashed potato lovers everywhere (LOL).
Here's how I make it. Takes me about 12 minutes start to finish:
Catlovers Mashed Cauliflower
Makes 1 serving, each serving = 2 greens (I combine with a side salad of 1 cup lettuce and I've got my 3 greens).
Ingredients:
1/2 head FRESH cauliflower - to equal 149 grams raw cauliflower
1 laughing cow 'lite' wedge, garden veggie OR garlic herb flavor
Cut up the cauliflower into florets. Cut the stems off. Place in a large microwaveable bowl and add water 'almost' to cover it. Put a microwave 'topper' on it, a plastic cover or even a dinner plate will work. Place in the microwave for 10 minutes. Remove with oven mitts, it's hot! and drain in a colander.
Meanwhile, PAM-spray the inside and blades of a NINJA personal blender (or other...I adore my Ninja, in fact I'm wearing it out after 2 years, there's a small crack in it but I cope, it's still working LOL)...)
and add your 1 wedge laughing cow to the bottom.
Now add the cooked cauliflower florets on top and blend until evenly combined.
Remove and enjoy!
NOTE: WEIGH your raw cauliflower before you microwave it.
74.5 grams of raw cauliflower = 1 green so 149 grams = 2 greens.
SAVE TIME for yourself. Do whatever you can AHEAD of time; plan and prepare, and you'll never be at cross-purposes for your L&G!
ENJOY these recipes....a little variety can break you out of a 'rut', help with a weight loss stall, give you a needed motivational 'boost', and make you feel like you're 'spoiling yourself' instead of 'suffering'.
You do NOT have to 'suffer' on this plan. I've never believed in suffering and I never will. Who wants to do that?
Make it FUN for yourself. Make it YOURS. But DO IT! The more days you can string together where you're OP, the better!
Keep on keepin' on....
