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Old 02-13-2010, 03:40 PM   #91
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Broiled Lemon (or Lime) Shrimp

Pre-Heat Oven to Broil

Ingredients:
4 oz. Shrimp
4 Sprays Butter Spray
1 tablespoon Sauer’s seasoning salt
2 tablespoons lemon juice or lime juice
1 green onion chopped

Peel shrimp, leave on tail, cut down the middle and de-vein.
Wash under cold water and pat dry.
Place shrimp in individual oven-proof broiler dish.
Spray with butter spray (both sides of shrimp)
Dust with Sauer seasoning salt.
Sprinkle with Lemon (or Lime) Juice.
Add Onions

Broil 4inches from heat for 5 minutes.
Turn shrimp and broil 5 minutes.

Nutritional value (lemon)
calories 153
fat 0
carbs 4g
sugar less than 1g
protein 28g

Lime is only 1 gram higher in sugar
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Old 02-14-2010, 10:55 AM   #92
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These great, yummy recipes are keeping me convinced that I should stick to the weightloss program!
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Old 03-08-2010, 12:56 PM   #93
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Do you know what the nutritional value is on this recipe?
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Old 06-03-2010, 09:08 PM   #94
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*.*Low Carb Taco Salad*.*

On a reduced carbohydrate diet, but craving tacos? This taco salad gets you all of the taste, but only a fraction of the carbs!

Leave out the tomatoes and save an extra two carbs per serving. Switch out beef for turkey, cheddar for low fat cheese choice, LF yogurt for sour cream. This will drop the calories as well. I just have not had time to recalculate the change outs.

40 Minutes to Prepare and Cook


Ingredients
1 lb Extra Lean Ground Beef (change to ground turkey)
1 package Old El Paso Taco Seasoning (check for taco seasoning in another thread low cal variety)
3/4 cup water
2 tbsp Olive Oil
4 cups shredded Romaine Lettuce
1/2 cup chopped Red Ripe Tomatoes
8 tbsp Breakstone Fat Free Sour Cream (change to low fat yogurt)
1 cup shredded Cheddar Cheese (change to low fat cheese)



Directions
Chop or shred lettuce to salad-sized pieces. Set aside with tomatoes, cheese, and sour cream/yogurt.

Brown the beef/turkey with olive oil in a large skillet as per instructions on the taco seasoning packet. When beef/turkey is browned, mix taco seasoning with water and add to skillet. Simmer until reduced. Remove from heat when done.

In 4 bowls or deep plates, spread one cup of shredded lettuce each. Sprinkle 1/4 cup of chopped tomatoes over lettuce. Add 1/4 of taco beef/turkey, top with 1/4 cup cheese and two tbsps cream cheese yogurt.

Makes four servings.

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4
Amount Per Serving
Calories: 489.0
Total Fat: 36.1 g
Cholesterol: 110.8 mg
Sodium: 421.8 mg
Total Carbs: 9.6 g
Dietary Fiber: 1.4 g
Protein: 31.0 g
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Old 06-17-2010, 06:11 AM   #95
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it sounds delicious, the taco salad, but its more of a maintenance recipe, no? Most of us are on a 5-800 calorie diet and thatd be 489 in one shot
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Old 06-17-2010, 06:38 AM   #96
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You have to use common sense. Taco salads are easy, Ortal. Just brown some very lean ground beef and sprinkle some taco seasoning on it when it's finished. You can get it at the store in a sprinkle type can. Measure out how many ounces you'd like according to your calories (55 cal per oz) and put it over your cup of lettuce and add your toppings and count calories for everything. I had "taco salads" a lot but with chicken fajita meat instead. You could do ground turkey as well.
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Old 06-22-2010, 04:01 PM   #97
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The BESTGrilled Salmon (even for people who aren't crazy about salmon)

This is more of the technique for grilling salmon rather than a seasoning recipe. I have grilled salmon this way for 20 years, and have had many people tell me this is now the only way they fix it.

I spray a piece of foil with Pam, then arrange the salmon filets SKIN SIDE DOWN (that is very important) Season the salmon however you want. Grill until the skin is at least partially cooked (maybe 2 minutes.....or more), then flip the fish. REMOVE, and discard the skin. Season this side too. Grill for another couple of minutes (depending on the thickness of your salmon), and flip the salmon back to the side where you removed the skin. Grill until the salmon flakes.

I probably over cook my salmon, but my family likes the results of the oils getting a little crispy
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Old 06-23-2010, 08:39 AM   #98
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*.*Easy Steamed Fish Packets*.*

Easy Steamed Fish Packets

Cooking fish or chicken in parchment paper packets is a technique known as "en papillote." The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables. Be sure to slice your vegetables thinly to ensure even cooking. We used peppers, mushrooms and leeks here, but you can choose your favorite vegetables. Thinly sliced peppers, asparagus, carrots, onions, zucchini and green beans are all good choices. Switch up the herbs and spices, too!

Play with the recipe! Try adding carrots, celery, garlic, basil, or oregano to mix up the flavors.

Because everything is cooked in the parchment, cleanup is a breeze!

15 Minutes to Prepare and Cook

Ingredients
1 lb. sole fillets (or another white-fleshed fish), cut into 4-ounce portions (will be 3 ounces each when cooked)
2 lemons, zested and cut in half
2 leeks, sliced thin
2 red or yellow bell pepper, sliced thin
1 c button mushrooms, sliced
1 T parsley, fresh, chopped
1 t thyme, fresh, chopped
4 sheets of parchment paper, 12 X 16 inches each

Directions
Preheat oven to 450 degrees. Fold each sheet of parchment paper in half. Cut the paper to form a half heart shape. Open to show a heart. Spray one side with nonstick spray. Place the sprayed side on a sheet pan. On that sprayed side of each heart, place one piece of fish and 1/4 of the vegetables, lemon zest and herbs.

Juice 1/2 lemon over each mixture. Fold over left side of heart. Crimp the edges to form a packet. Place sheet pan on top of a burner set on moderate heat. Once the liquid inside each packet starts to bubble, transfer the pan to the oven.

Bake 8-10 minutes depending on the thickness of the fish. A general rule of thumb is 10 minutes per inch of thickness.

Serving size is 3 ounces cooked sole and 1 cup of vegetables.

Number of Servings: 4

Nutritional Info
Servings Per Recipe: 4

Amount Per Serving
Calories: 158.4
Total Fat: 1.5 g
Cholesterol: 60.0 mg
Sodium: 103.0 mg
Total Carbs: 16.6 g
Dietary Fiber: 4.8 g
Protein: 23.4 g


(recipe courtesy of Chef Meg at Spark People)
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Old 06-23-2010, 10:22 AM   #99
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Hello everyone!

I just found this website and boy am I glad I did!! Very informative! I was thinking about joining a medi weight loss clinic by me, but I found it more economic to get a perscription of phentermine from my dr and try on my own. I have tried the phentermine before and lost weight but found that I didnt eat much while on it. I have also done atkins diet without any perscription and lost weight but ended up sky-rocketing my cholestrol. So I guess I'm wondering if medi is kinda a combination of the two? From what I gather week one is only protein and water but you HAVE to eat your 500 calories a day? Can anyone give me a sample day menu of 500 calories of protein?? i WOULD REALLY APPRECIATE IT!
I am very excited- I can't wait to get in ketosis and start losing but I want to make sure I'm eating enough food throughout the day so it doesn't all pile back on when I re-introduce carbs.

~Wish me luck !~
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Old 06-23-2010, 08:24 PM   #100
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Quote:
Originally Posted by iLoVeSwEeTs View Post
Hello everyone!

I just found this website and boy am I glad I did!! Very informative! I was thinking about joining a medi weight loss clinic by me, but I found it more economic to get a perscription of phentermine from my dr and try on my own. I have tried the phentermine before and lost weight but found that I didnt eat much while on it. I have also done atkins diet without any perscription and lost weight but ended up sky-rocketing my cholestrol. So I guess I'm wondering if medi is kinda a combination of the two? From what I gather week one is only protein and water but you HAVE to eat your 500 calories a day? Can anyone give me a sample day menu of 500 calories of protein?? i WOULD REALLY APPRECIATE IT!
I am very excited- I can't wait to get in ketosis and start losing but I want to make sure I'm eating enough food throughout the day so it doesn't all pile back on when I re-introduce carbs.

~Wish me luck !~
Your question will best be answered in our monthly thread or newbie thread both of which I have noted for you below.
Also take a look at MWL'a main website for more info.

Medical Weight Loss Clinic - Physician-Supervised Weight Loss - Medi-Weightloss Clinics®

Welcome Newbies! Helpful info for week 1.

*.*Jump into June with MWL*.*

Also, try and use the search functionality as many questions have been asked and answered in the past couple of years, and you may well find an answer before beginning a new thread..

...and as a last note:These recipe threads are for recipes only. Please use the thread below for questions and comments so that others can easily locate recipes without reading through so many posts.

Medi Recipe Question And Comments

And welcome to the group!


Thanks!
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Old 06-24-2010, 03:56 PM   #101
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Desert - thanks for all the great info. I'm not really sure yet how to navigate through these message boards so the links helped a lot!
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Old 07-19-2010, 06:52 PM   #102
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This is not really a "recipe" just a way that I have learned to eat the same thing I made for my family minus the carbs.

Spaghetti
4 oz extra lean ground beef (cooked)
2-3 tbsp of sugar free spaghetti sauce (enough to cover your meat)
1 laughing cow cheese wedge (I use the garlic and herb)
It tastes just like a bowl of spaghetti

Tacos
4 oz extra lean ground beef (cooked) with taco seasoning (I get low sodium)
you can either add 1 french onion laughing cow cheese wedge and eat it like that
or
put the seasoned meat over lettuce and add a little shredded low fat cheese and 1-2 tbsp salsa

I also make sloopy joes and eat the meat minus the bread
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Old 07-27-2010, 01:15 PM   #103
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*.*Grilled Sea Scallops*.*

Ingredients
Extra Virgin Olive Oil, .5 cup
Garlic, 2 cloves minced
Lemon Juice, 1 tbsp
Scallops, raw, 1.5lbs

Directions
1. A day in advance, combine all the ingredients in a ziploc bag, let marinate overnight
2. Remove scallops from the bag, place directly on the grill and grill them for about 3 mins before turning. If the scallops stick cook them for a little longer until they turn easily. After turning, cook for another 1-2 mins.

Number of Servings: 4

Nutritional Info

Servings Per Recipe: 4

Amount Per Serving

Calories: 392.8
Total Fat: 29.3 g
Cholesterol: 56.1 mg
Sodium: 274.0 mg
Total Carbs: 4.8 g
Dietary Fiber: 0.0 g
Protein: 28.6 g


Calories per serving of Grilled Sea Scallops

240 calories of Extra Virgin Olive Oil, (2 tbsp)
150 calories of Scallops, raw, (6 oz)
2 calories of Garlic, (0.50 cloves)
1 calories of Lemon Juice, (0.13 fl oz)

You may wish to try something other than EVOO to reduce the calorie count.

Last edited by Desert-Rose7; 07-27-2010 at 01:18 PM..
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Old 01-07-2011, 07:46 AM   #104
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I got this recipe in 2005 (that is the date I printed it) from the LCF recipe boards. It was (I think) created by PHOEBEHERSELF and posted by eko42
It is really yummy but I changed a few things to make it more Medi Friendly

note my comment on making it even lower fat/calorie


Sausage and Pumpkin Soup for Mediweightloss

1 12 oz tube of reduced fat (this is what I used) OR turkey breakfast sausage (compare calories and carbs)
1/2 C Onions, raw chopped
1 clove Garlic, raw, minced
2 cans (4 oz) Mushrooms, drained (or use fresh sliced)
1 Tablespoon Italian Seasoning (dry)
Red Pepper Flakes to taste
1 15 oz can Pumpkin puree (NOT pumpkin Pie mix)
4 C Chicken Broth 99% Fat Free
4 half and half, fat free

Preparation
1. Brown and crumble sausage in pan over medium heat
2. Add onion, garlic, 1 tablespoon Italian Seasoning, red pepper flakes to taste, and mushrooms to pan, saute until onions are clear.
3. Add 1 can (15 oz) pumpkin, and mix well
4. add broth, mix well. Simmer 20 minutes
5. Add 1/2 C half and half, and 1/2 C water.
6. Simmer 10 minutes Serve


This food is a good source of Protein, Phosphorus and Selenium, and a very good source of Vitamin A.

Reduce the calories/fat more by making it with unsweetened unflavored almond milk, but it would not be as creamy
This makes 6 servings

170 Calories (using reduced fat sausage, and FF 1/2 & 1/2)
12.6 G Protein
12 total carbs
3.5 G fiber
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Old 01-13-2011, 07:04 PM   #105
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Chicken Leek Soup

Ingredients
5 cups of 99% fat free chicken broth
4 skinless, boneless chicken breasts
2 stalks of celery chopped
1 bay leaf
2 cups Leeks washed REALLY well and sliced
1/4 C Pearled Barley (optional) For Medi I did not add
1 medium carrot sliced (optional) For Medi I did not add
Salt and pepper to taste
Hot sauce to taste (optional)


Directions
Cook everything EXCEPT the Leeks in the broth for about 30 minutes. Add the leeks, and cook for about 15 minutes more. Remove the chicken, allowing it to cool some, before cutting it into bite size pieces, and returning it to the soup. Remove the bay leaf, adjust seasoning, and serve

Number of Servings: 6




Nutrition Facts

Chicken Leek Soup

6 Servings



Amount Per Serving


Calories 108.6

Total Fat 1.8 g

Saturated Fat 0.4 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.0 g

Cholesterol 27.5 mg

Sodium 1,304.2 mg

Potassium 121.7 mg

Total Carbohydrate 12.2 g

Dietary Fiber 0.8 g

Sugars 1.3 g

Protein 10.7 g
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Old 01-16-2011, 08:56 AM   #106
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pumpkin sausage soup question

Hi Mary, It sounds deelish! Just want to comfirm how much FF hal & half to use. Is it 1/2 cup?

Thanks,
Barb
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Old 01-16-2011, 10:09 AM   #107
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Quote:
Originally Posted by barbwired View Post
Hi Mary, It sounds deelish! Just want to comfirm how much FF hal & half to use. Is it 1/2 cup?

Thanks,
Barb
yes 1/2 Cup FF half and half, PLUS 1/2 cup water.....OR you could use 1/2 Cup unsweetened REGULAR almond milk, plus 1/2 cup water ....OR you could choose to use 1 cup of unsweetened REGULAR almond milk (NOT vanilla). I have not tried the almond milk yet, but will the next time I make this. I'm thinking I'll use a whole cup of almond milk. It will not be as creamy as using half and half.

The original recipe called for 1/2 C of whipping cream and 1/2 C milk IF I remember correctly
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Old 02-06-2011, 12:53 PM   #108
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Here is a recipe called Avgolemeno soup that usually I put some orzo in, but it tastes good without it.

12 Servings
2 1/2 quart water
1 each cornish game hen
3 eggs beaten
2 oz lemon juice
5 oz spinach chopped and squeezed dry
1/2 tsp salt
1/8 tsp white pepper
1/8 tsp turmeric
10 bring the water to a boil in a large soup pot. Place the hens in the boiling water and cook it as a simmer for 30 min.
2) Remove the game hen to a cutting board and let cool to the touch. Strain the water through a fine cheese cloth (whatever you have at hand)and return the broth to the sopu pot.
3) bring the broth back to a boil. (add orzo at this point for others we disregard)
4) Combine the eggs, lemon juice and seasonings together in a mixing bowl and whisk well. ladle some of the hot broth into the egg mixture to temper (slowly so you don't end up with scrambled eggs)
5)after tempering the egg mixture whisk it into the hot soup.
6)Remove meat from hen and cut into small strips
7) add the meat and chopped spinach to the broth and bring soup back to a simmer (spinach may turn brown if cooked too long).
8) adjust for seasonings and serve.
Medi Weightloss version, cool broth and strain fat from top, or use low sodium STOCK not broth.
You may want to add boullion cubes to get more of a "chickeny" flavor.
I can give you a recipe for gyros that uses ground lamb (I'm on a greek food kick right now), with chobani yogurt with cucumber over salad it is really yummy
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Old 02-18-2011, 04:39 PM   #109
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Sizzling Shrimp with Garlic, and Capers (serve over Miracle Noodles)

Bill saw a similar recipe on TV, but soon found we didn't have some of the ingredients, so he improvised! I LOVE capers. He served this over Miracle Noodles.....OMG GOOD

Ingredients
1 pound deveined, and cooked medium shrimp
1 tsp. creole seasoning
PAM olive oil cooking spray
2 TBL chopped garlic
1 C 97%Fat Free Chicken Broth
2 TBL lemon juice
1/4 C chopped Red Oinions
1/4 C sliced leek
2 TBL Capers

Directions
1. Remove the tails from the shrimp, and toss with the Creole Seasoning, then set aside.
2. In a non stick skillet spray PAM then saute the onion, leek, and garlic. Saute quickly DO NOT brown the garlic (it will be bitter)
3.quickly add the shrimp and warm through.
4. Add broth, lemon juice, and capers and heat for another minute.

Serve over Miracle Noodles

Number of Servings: 2


Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 263.5
Total Fat: 2.9 g
Total Carbs: 8.0 g
Protein: 49.1 g

Last edited by Mary T8M; 02-18-2011 at 04:40 PM..
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Old 02-18-2011, 05:20 PM   #110
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HELP! my head is killing me! I just cheated and had 1/2 an apple and it helped a little bit but i still feel horrible...I am on my 5th day, 650 cal. a day. I have drank lots of water, over 128oz. I am in the process of cooking a chicken breat now, besides taking meds, what else can I do????
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Old 02-18-2011, 09:01 PM   #111
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Quote:
Originally Posted by sfox11687 View Post
HELP! my head is killing me! I just cheated and had 1/2 an apple and it helped a little bit but i still feel horrible...I am on my 5th day, 650 cal. a day. I have drank lots of water, over 128oz. I am in the process of cooking a chicken breat now, besides taking meds, what else can I do????
Make sure you are drinking enough water and your electrolytes. I had a dull headache off and on the first week. I think it was carb withdraws. But I haven't had another . . . until today. I think this is just the return of my monthly migraine. So I'm feeling your pain! Hang in there.
~Roni
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Old 02-18-2011, 11:58 PM   #112
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Thanks. I felt much better after I had dinner. I was actualy short on my calories today. Between school and a baby, a house, and husband, it's hard to remember to eat(healthy)
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Old 02-19-2011, 06:49 AM   #113
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Quote:
Originally Posted by sfox11687 View Post
Thanks. I felt much better after I had dinner. I was actualy short on my calories today. Between school and a baby, a house, and husband, it's hard to remember to eat(healthy)
Please use this thread for recipes only. There is another one for comments and general February one for other conversations. It will be easier for everyone when loking for a recipe. Thank you!
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Old 02-20-2011, 03:27 PM   #114
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Quote:
Originally Posted by saraanne View Post
1 pound shredded chicken (we use rotissorie chicken from grocery)
1 can whole peeled tomatoes, mashed (15 oz)
1 can enchilada sauces (10 oz)
1 medium onion, chopped
1 can chopped grenn chilis (4 oz)
2 cloves of garlic, minced
2 cups of water
1 can chicen broth (14.5 oz)
1 t cumin
1 t chili powder
1 t salt
1/4 black pepper
1 bay leaf
1 T choppped cillantro

place chicken, tomatoes, enchilada sauces, onion, green chilis, and garlic into slow cooker. Poor in water and chicken brother and season with cumin, chili powder, salt, pepper and bay leaf. Stir in cilantro. Cover and cook on low setting for 8 hours or high setting for 3 to 4 hours.

You can add 10 oz of frozen corn but it changes the nutrition info below. (The calories would be 125 but the carbs sky rockets to 13.)

We were going to have spinach salad with it, but my dad and I decided to put the spinach in our bowls and then put the soup over it. It was incredible like this!!

Makes 8 servings
Nutrition Facts

Amount Per Serving

Calories 91.1

Total Fat 1.4 g

Saturated Fat 0.2 g

Polyunsaturated Fat 0.2 g

Monounsaturated Fat 0.2 g

Cholesterol 35.0 mg

Sodium 1,007.2 mg

Potassium 242.0 mg

Total Carbohydrate 4.8 g

Dietary Fiber 0.9 g

Sugars 1.1 g

Protein 14.1 g
I just want to say I just made this tonight and it was FANTASTIC! I didn't use the slow cooker, however, because I was low on time. I simply sauteed the onions (with cooking spray) for a bit, threw in the chicken and everything else (but deleted the water and reduced the amount of chicken broth) and let it simmer for about 20 minutes. I LOVED having something FLAVORFUL instead of a dry piece of chicken breast! It was really, really good. Thanks for sharing!!
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Old 02-21-2011, 01:56 PM   #115
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This is my first week doing Medi. Tomorrow is my first weigh in. I am excited to see how I have done. My question is about an upcoming church potluck. I need to bring a main dish and several members of my church are at different stages of Medi. Can anyone give me a suggestion for a potluck dish? I can't take one of the sauce covered things I used to take. Thanks.
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Old 02-22-2011, 09:34 PM   #116
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Quote:
Originally Posted by CTRS View Post
This is my first week doing Medi. Tomorrow is my first weigh in. I am excited to see how I have done. My question is about an upcoming church potluck. I need to bring a main dish and several members of my church are at different stages of Medi. Can anyone give me a suggestion for a potluck dish? I can't take one of the sauce covered things I used to take. Thanks.

Please bring this request over to the main February thread. This particular thread is only for recipes for Medi Friendly Dinners. We have worked really hard to keep our recipe threads just for recipes so that everyone will be able to find what they need easily and quickly. I am sure you will get a lot of responses in the monthly thread, as this question has been asked before successfully!

An added thoughtL Take a look through the various recipe threads, there is bound to be something in one of them that will work for you in this instance.

**Frolicking into Fabulous February with MWL**

Jo

Last edited by Desert-Rose7; 02-22-2011 at 09:35 PM..
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Old 03-01-2011, 09:21 AM   #117
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Parmesan Crusted Chicken (c/o My Daily Dish)

This has been a fave of my husband and I. It really tastes like Fried Chicken and had it cleared from my MWLC!

Parmesan Crusted Chicken Breast
4-6 Chicken Breast- Butterflied
3/4-1 Cup Parmesan Cheese
3 Eggs or Egg Beaters
1/2 tsp Paprika
1/2 tsp Garlic Powder
1/2 tsp Black Pepper
1/2 Cup Extra Virgin Olive Oil
1/2 tsp of Seasoned Salt

* If you like a little kick, you can add 1/4 tsp of Cayenne Pepper

Take the Chicken and cut it in half, length wise, to butterfly it. This makes them thin and tender.
Take 2 plates
On one plate mix Parmesan and seasonings.
On the other plate put your eggs, beat them well.
Place your chicken breast into the eggs, turning them over, until completely coated.
Then dip the egg soaked chicken breast into the Parmesan mixture, turning it over until completely coated.
Heat in a skillet, 1/4 Cup of the olive oil, on Medium heat, make sure the bottom of the pan is completely covered with oil.
The heat is very important. It needs to be hot enough to fry, but not too hot that it cooks the outside too quickly, and not the inside.
Don't place the breast into the oil until it is completely hot.
To check the oil drop some Parmesan pieces in it.
When it starts sizzling, and browning, it is ready.
Don't place more then 2 breasts at a time into the oil. Unless you have a very large pan.
As you add more breasts, add the additional oil, as needed to the bottom of the skillet.
To keep the breasts warm, you can preheat oven to the lowest setting. Place them on a plate layered with paper towels.
They should cook approximately 5-6 minutes on each side. Until brown. Check the inside with knife. Make sure it is no longer pink.

**Nutritional Info varies on the Chicken oz, but I use Kraft grated Parmesan Cheese (10cal per tbsp, no carbs) and Egg Beaters. For me, it ends up adding 20 cal per chicken breast. **
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Old 03-01-2011, 09:32 AM   #118
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Low Carb Chili (c/o www.food.com)

Serves 8-10

1 quart water
2 lbs ground beef
1 teaspoon cinnamon
1 teaspoon cumin
1 onion, chopped
1 teaspoon Worcestershire sauce
2 cloves garlic, mashed
2 teaspoons salt
2 tablespoons chili powder
1 teaspoon black pepper
1/2 teaspoon red pepper
1/2 teaspoon allspice
1 (6 ounce) can tomato paste
3 bay leaves
1 (4 ounce) can mushrooms (drained)
3/4 cup chopped green pepper

Directions:
Prep Time: 30 mins
Total Time: 3 1/2 hrs
1 Brown meat, drain off fat.
2 Add remaining ingredients, bring to a boil, then simmer 3 hours.

Nutritional Facts -per serving:
Calories-39.6(may vary pending meat type used)
Fat-.5
Carbs-6 (8.5-2.5fiber)
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Old 03-04-2011, 01:15 PM   #119
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Chicken Enchilada Casserole

If you like mexican food, this is a great family friendly recipe that everyone will enjoy.

15 oz. chicken, cooked & chopped (you can use rotisserie if in a hurry, or just cook a few extra chicken breasts one night and use them)
8 oz. low fat cream cheese
4 oz. can of green chilis, chopped
7 oz. salsa verde (green salsa)
1 t. taco seasoning

Please chicken in a zip lock bag and sprinkle with taco seasoning. Shake to cover as much chicken as possible.

Place chicken in small casserole dish. Combine soften cream cheese, chilis, & Salsa. Pour over chicken.

You can sprinkle shredded cheese if you would like, or leave off. Calorie count is w/o cheese.

Bake at 325 for 20 minutes or until bubbly.

Serves 5 - 299 calories, 3.1 carbs, 28.4 protein
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Old 03-05-2011, 05:13 PM   #120
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Taco Soup

I made this on accident, I was intending on making chili but I didnt have any chili mix but did have taco mix and it ended up being delicious. I ate this at work for lunch several times last week. Sooooo good!

1lb Leanest Ground Beef you can find (or turkey)
1 packet McCormick Mild Taco Mix
1 can diced tomatoes
1 tsp. minced garlic
2 cans low sodium beef broth
Dash Oregano
Pepper to taste
Dash Tobasco
2-3 tsps diced or sliced jalapenos -- just depends on how much heat you want
Shredded Cheddar Cheese
Plain NF Greek Yogurt

Brown the meat with the minced garlic and oregano. Drain and bring back to pan, mix in the taco mix, broth, diced tomatoes (omit this to lower carbs). Let simmer and add tobasco, pepper and jalapenos to taste.

Let simmer for 20 minutes or so, then dish about a cup and a half into a small bowl, sprinkle with cheese and top off with a small dollop of sour cream. Mix it all up and enjoy!

-----
Full disclosure: I made this with pinto beans initially thinking beans are good sources of proteins and then I figured out that they are also a good source of carbs. Yikes! :blush: So need to find a replacement, but its good with no beans too!
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