Medi-Friendly Misc Recipes including Sauces, Marinades, Rubs and Oopsie Rolls

[SDC2]

Hollandaise Sauce

1 T Fat free Mayo
1 tsp Dijonnaise
10 sprays of butter spray
2 tsp nonfat plain greek yogurt
2 squirts lemon juice

Mix ingredients together and warm for 20 seconds in microwave. Good on eggs, asparagus, or beef.

25 cal/ 0g fat/ 2g carbs

[SDC2]

A classic Greek blend of flavors - cool and minty with tangy lemon and yogurt tones. A great sauce for lamb, or fish also makes a good salad dressing. Can be mixed with cooked vegetables or a dip for crudites.

Mis en place
1/4 cup plain Fage Greek Yogurt (medi endorsed) (fat free is fine)
1 small garlic clove quartered
1 t cumin
1/2 lemon zest
1/2 cup mint leaves (fresh, i grow my own)
2 t low salt chicken broth concentrate

procedure
but all ingredients in your food processor and puree until smooth - makes 1 cup


Nutritionals
for 2 T
Cals 15.25
Protein 1.08g
Fat .13g
Carbs 2.52
Chol .31mg
Fiber .63g
Sodium 51.92

[SDC2]

2 lbs raw chicken breast skinless and boneless
2 Cups RealLime or otehr 100% lime juice.
1/4 to 1/2 cup Franks Red Hot sauce. (Or other Louisiana style red sauce.)


Take Breasts and portion into strips or leave intact. Salt/Pepper to taste.
Mix wet ingredients in bowl, and set some aside for dipping.
Place breasts or strips into plastic freezer bags and breasts.
Pour most of the wet mix into bags with breasts.
(At this pont, if you have a vacuum sealer, pull as much air out as possible. This will help force the liquid and spices into the meat resulting in super moist product with evenly spread flavor.)
Place bags into refrigerator for 12 hours. (For less "striking" lime flavor; six hours.)
Turn bags over several times while they're in the fridge. (This also helps to ensure even distribution and penetration.)
After marination, remove breasts from bags. Grill meat to desired doneness.

Enjoy!

Now, If you really want to take this to its next level, and aren't in week one, go to your local Healthy food store or grocery and pick up a bottle of Agave Nectar or Agave/Tangerine nectar. Mix two tablespoons of nectar into remaining marinade liquid. Use either as a dipping sauce or distribute evenly over breasts when served. I call this the mediterranean version. Super yummy! and only adds 10 Carbs in sugar form. You can actually use this version as a grilling sauce. It'll carmelize very nicely on the grill and add more new flavor.

Hope you'll try it!

[SDC2]

This recipe is from Suzanne Somer's Fast & Easy Cookbook. Dip your meat or seafood in Egg Beaters and then in the mix. Bake or pan-fry with seafood, chicken, porkchops. I't like the real deal! YUM!

The original recipe makes ALOT of mix. I cut it in half and use less parmesean cheese to cut calories. I also used freshly grated cheese and not the dry stuff, but I don't think it makes a big difference.

BAKE AND FRY MIX

2 cups dehydrated onion (about 5 oz)
2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. ground sage
1 tsp. dried rosemary
1 tsp. dried coriander
1 tsp. dried thyme
1/2 tsp. dried oregano
1/2 tsp paprika
1/4 tsp. red pepper flakes
2 bay leaves, crushed
1-1/4 cup grated Parmesan cheese

Put dehydrated onion in the work bowl of a food processor. Process for 1 minute. Add rest of ingredients except the cheese and process for 30 seconds more. Add cheese and pulse to blend. Store refrigerated in airtight container for up to 2 weeks. Tip: Use a non-stick frying pan w/ cooking spray and/or a bit of olive oil.

[SDC2]

3 large eggs
¼ cup Egg Whites
1 tsp splenda
A pinch of cream of tartar
3 ounces FF cream cheese – not softened

Preheat oven to 300 degrees.

Separate the eggs and add Splenda and cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture).

Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 16 mounds about 1 tablespoon full each. Flatten each mound slightly.

Bake for about 25 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool.

Storage and freezing:

I store them in a Ziplock bag with the bag open partially (this way they breathe and don't get too moist) and keep them in the fridge after the first day. Then, when you want to use them, take them out and set them on the counter for 15-30 minutes or until they are room temperature. This makes them more "dry" and less sticky.

For freezing: You want to close the Ziplock when storing (I only store two per bag). To thaw, let them rest on the counter until room temperature in the bag with the bag open. When they're close to room temperature, set them outside of the bag so that they can "dry" out slightly for use.

Makes 16 "Rolls" 8 Servings
Calories 41 Carb 1g Fat 2g Protein 5g

[TriMom]

I got this marinade George Foreman’s cookbook. I marinated these shrimp overnight and the next evening, asked my husband to skewer “my shrimp” and grill for me. He tasted them and loved it. This man only eats fried shrimp, so I was happy that there was a type of shrimp we can eat together. I have to agree! They are incredible!


I place all the ingredients, with the shrimp (in a Ziploc). I let them soak for 24 hours, but you don’t have to.



2 tsp olive oil
¼ cup lime juice
2 tbsp cilantro (I used basil)
¼ tsp cayenne pepper
½ tsp salt
½ tsp pepper
16 shrimp (next time I will put 32 in there!)

skewer and grill!

[Desert-Rose7]

Creamy Salad Dressing

Description
This delicious, soy-based dressing can stand head to head with ranch dressing. Look for silken tofu in shelf-stable cardboard containers. It has a different texture than regular tofu and is good for dressings and desserts. This dressing is good on a tossed green salad (remember to pick dark green salad greens), but equally at home on a baked potato (no potatoes in the acute phase, but your family will like it!) or as a dip for raw vegetables. Add a bit of fragrant bleu cheese if you like.

Ingredients
6 ounces silken tofu (or soft tofu, drained)
2 tablespoons fresh lemon juice
1 tablespoon expeller-pressed canola oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon chopped fresh Italian parsley
1 clove garlic, chopped
1 1/2 tablespoons cider vinegar

Instructions
Combine all ingredients in a blender container. Blend until well mixed.

Serves 8

Nutrients Per Serving
Calories: 33.4
Protein: 1.8 grams
Fat: 2.7 grams
Saturated Fat: 0.3 grams
Monounsat Fat: 1.2 grams
Polyunsat Fat: 1.1 grams
Carbohydrate: 1.1 grams
Fiber: 0.3 grams
Cholesterol: 0.0 mg
Vitamin A: 42.2 IU
Vitamin E: 0.3 mg/IU
Vitamin C: 2.5 mg
Calcium: 24.1 mg
Magnesium: 23.2 mg

(Another recipe from Dr.Andrew Weil)


Jo

[beachlovn]

I have a quick question about the Oopsie rolls...
The recipe says 3 large eggs and 1/4 cup of egg white, and then calls for separating the large eggs. So when you whip the egg whites, are you whipping the egg whites from the three large eggs PLUS the 1/4 cup of egg whites? Sorry to be so dense! :-)

[SDC2]

Since there was some confusion on the Oopsie Roll recipe I am posting how I make them, which is a slight variation from the original recipe.

Sandwich Oopsies

3 eggs separated
1/8 tsp cream of tartar
1/4 tsp xanthan gum (optional)
3 oz fat free cream cheese
1 packet of splenda is (optional)
Italian seasonings, dehydrated onion, garlic, ... (optional)

1. Separate eggs.

2. To the whites: Add cream of tartar and whip until very stiff. You should be able to turn the bowl upside down. You can add 1/4 tsp xanthan gum (or maybe even guar gum?) and this will help get your whites even stiffer.

3. In separate bowl mix yolks, cream cheese, and splenda if desired. I use my magic bullet to mix them. Here is where you can get creative. If you are making rolls for sandwiches you can also add Italian seasonings, dehydrated onion, garlic, or whatever you like. Just be sure to add these to the yolk mixture when mixing in and not the white mixture.

4. Gently fold the yolk mixture into the white mixture being careful not to beat down the whites.

5. Spoon mixture into Pam sprayed cookie sheet 6-12 mounds depending how big you want your buns, or a muffin top pan.

I bake mine at 325 degrees for 25 minutes. The original recipe said 300 degrees for 25-30 minutes.

[SDC2]

3 eggs separated
1/8 tsp cream of tartar
1/4 tsp xanthan gum (optional)
3 oz fat free cream cheese
6-10 packets of Truvia (depending on how sweet you like them)
Cinnamon, Vanilla extract, ... (optional)

1. Separate eggs.

2. To the whites: Add cream of tartar and whip until very stiff. You should be able to turn the bowl upside down. You can add 1/4 tsp xanthan gum (or maybe even guar gum?) and this will help get your whites even stiffer.

3. In separate bowl mix yolks, cream cheese, and splenda if desired. I use my magic bullet to mix them. Here is where you can get creative. If you are making buns for dessert or breakfast you can add sweetner to taste, cinnamon, extracts, or whatever you like. Just make sure you add these to the yolk mixture and not the white mixture to mix in.

4. Gently fold the yolk mixture into the white mixture being careful not to beat down the whites.

5. Spoon mixture into Pam sprayed cookie sheet 6-12 mounds depending how big you want your buns, or a muffin top pan.

I bake mine at 325 degrees for 25 minutes. The original recipe said 300 degrees for 25-30 minutes.

[crobyninc]

Susie I use this recipe also, but I am using FF sour cream and that works really well also. It has a few less calories!

[tracy_d]

Originally Posted by crobyninc

Susie I use this recipe also, but I am using FF sour cream and that works really well also. It has a few less calories!

I've used it too. I actually tried the "french toast" from Cleo's blog site...OMG they tasted just like real french toast!! A nice "once in a while" treat with SF syrup.

[fit2b50]

PERFECT! Made them again tonight and followed these directions.
I can already tell they are a big improvement over my first attempt!
Thanks for posting! El


QUOTE=SDC2;12516128]3 eggs separated
1/8 tsp cream of tartar
1/4 tsp xanthan gum (optional)
3 oz fat free cream cheese
6-10 packets of Truvia (depending on how sweet you like them)
Cinnamon, Vanilla extract, ... (optional)

1. Separate eggs.

2. To the whites: Add cream of tartar and whip until very stiff. You should be able to turn the bowl upside down. You can add 1/4 tsp xanthan gum (or maybe even guar gum?) and this will help get your whites even stiffer.

3. In separate bowl mix yolks, cream cheese, and splenda if desired. I use my magic bullet to mix them. Here is where you can get creative. If you are making buns for dessert or breakfast you can add sweetner to taste, cinnamon, extracts, or whatever you like. Just make sure you add these to the yolk mixture and not the white mixture to mix in.

4. Gently fold the yolk mixture into the white mixture being careful not to beat down the whites.

5. Spoon mixture into Pam sprayed cookie sheet 6-12 mounds depending how big you want your buns, or a muffin top pan.

I bake mine at 325 degrees for 25 minutes. The original recipe said 300 degrees for 25-30 minutes.[/QUOTE]

[Desert-Rose7]

This taco seasoning has just as much flavor as those packets from the supermarket, but has no salt!


Double or triple the recipe so you always have some on hand.

Ingredients

3 t chili powder
1 t ground cumin
1 t red pepper flakes

Directions
Combine all. Store in closed container.

Number of Servings: 1

Nutritional Info

Servings Per Recipe: 1

Amount Per Serving
Calories: 38.1
Total Fat: 2.1 g
Cholesterol: 0.0 mg
Sodium: 82.8 mg
Total Carbs: 6.2 g
Dietary Fiber: 3.4 g
Protein: 1.5 g

[CCCOX]

ok hate to sound dump but the oopsie rolls what do they taste like and what are they similar too-so confused

[Desert-Rose7]

Moved your question over here for some answers for you:


Medi Recipe Question And Comments


Jo

[CGT]

Thank you this recipe turned out great!

Originally Posted by SDC2

Since there was some confusion on the Oopsie Roll recipe I am posting how I make them, which is a slight variation from the original recipe.

Sandwich Oopsies

3 eggs separated
1/8 tsp cream of tartar
1/4 tsp xanthan gum (optional)
3 oz fat free cream cheese
1 packet of splenda is (optional)
Italian seasonings, dehydrated onion, garlic, ... (optional)

1. Separate eggs.

2. To the whites: Add cream of tartar and whip until very stiff. You should be able to turn the bowl upside down. You can add 1/4 tsp xanthan gum (or maybe even guar gum?) and this will help get your whites even stiffer.

3. In separate bowl mix yolks, cream cheese, and splenda if desired. I use my magic bullet to mix them. Here is where you can get creative. If you are making rolls for sandwiches you can also add Italian seasonings, dehydrated onion, garlic, or whatever you like. Just be sure to add these to the yolk mixture when mixing in and not the white mixture.

4. Gently fold the yolk mixture into the white mixture being careful not to beat down the whites.

5. Spoon mixture into Pam sprayed cookie sheet 6-12 mounds depending how big you want your buns, or a muffin top pan.

I bake mine at 325 degrees for 25 minutes. The original recipe said 300 degrees for 25-30 minutes.

[flyergal30]

I made oopsie rolls for the first time tonight and they were wonderful! Put cinnamon and nutmeg in them.. yummy treat! Even the hubby loved em

[Ortal]

Does anyone have any dairy-free variation of the oopsie rolls?

[iLoVeSwEeTs]

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 !~

[irabeslim]

[QUOTE=iLoVeSwEeTs;13622034]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.


Hi, welcome to this forum! It is a godsend - information and support are paramount when trying to lose weight.

Here is what I eat on week 1:

B: turkey bacon 2 slices, 1/4 cup of egg whites, or whole eggs
L: grilled chicken - 3 oz - I put it in low sodium broth and heat it up
D: 3 oz slamon or lean beef, or 6 oz of fish like flounder
S: protein shake - 110 cal, no carbs

It cannot go above 500 cal for protein. Obviously, you can eat more of lean protein. On a day 4 you should be in ketosis.

You need to drink 64-128 oz water.

On week 2 you doing same proteins but you add veggies/fruit (not a lot) - need to keep under 20g carbs. It fell out of ketosis a couple times just by eating more of "good" stuff like tomatoes

I find that going weekly to the clinic keeps you accountable. I have tried many diets on my own but this program is amazing and weight goes down really fast. Look at my stats - I cannot believe it myself.


In any event, good luck and we are here to help.

[iLoVeSwEeTs]

irabeslim -- Thank you so0o0o much!! WOW you have lost so much weight!! You must feel amazing! What an inspiration. I am super excited and I will try the sample menu you listed until I can put myself in ketosis. I have already bought the strips to test
I will keep passing through to stay motivated and hopefully I can lose like you are!
Thanks so much for the help

[irabeslim]

Thank you, iLoVeSwEeTs. One more thing from my experience. You need to start exercising pretty hard from week 2. I exercise practically every day (gym or walk in a park) in moderate to high intensity -cardio 1 hour plus weights 30 min. 5 months ago I
realized that I could not squat. I decided to fix that. Now with all that weight lost plus workouts I CAN SQUAT and be on the eye level with my precious twin grandchildren (boy and a girl, allmost 1 year old) That was my goal. I still have 20 lb or so to lose and they will be coming down slow but I feel great, energetic, even looking forward to exercise (can you believe that?)

You need to be motivated and the weight will come down.

[stownsend]

they are like a sorta flat roll. pretty good

[Swirveegrl]

Some people prefer to serve this as a soup (my DH), but I like it as a gravy for eye of round roast.

Ingredients:
3 cups Campbell's Cream of Mushroom Soup Family Size
3 cups Water
1 package Lipton Onion Soup Mix
1 Eye of Round, trimmed well

Combine in Crock Pot. Mix Soup, water, and soup mix well. Add roast. Cook on low for 8-10 hours.

Add salt to taste. If the gravy isn't thick enough for you, you can add guar gum or xantham. My house loves it, just the way it is.

Nutrition Information for Soup/Gravy completed Servings 24:
Serving size 1/4 cup: Calories 32, Carbs 4, Fat 2, Fiber

Weigh your Eye of Round Serving, calculate calories per MEDI weight loss guidelines.

[rhondac76]

SDC- you are amazing to post so many wonderful recipes- looking to try some and soon! (new here- but almost through week 6 of MWL!