I love shepherd's pie, but my traditional recipe is loaded with carbs! I swapped out the usual mashed potato topping for mashed cauliflower and melted cheese. I also added more veggies to the ground beef mixture. I used french style green beans, but yellow squash and zucchini are also great choices. It turned out amazing! I am so glad I have an extra serving for tomorrow!


Shepherd's Pie

 Ingredients:

7.5 oz cooked 93% lean ground beef (1 1/2 Leans)
 1 tbsp + 1 tsp McCormick less sodium brown gravy mix (4 Condiments)
1/4 cup water
1 1/2 cups (7.14 oz) canned french style green beans, drained 
or cooked from frozen (3 Greens)
1/4 tsp salt (1 Condiment)
1/8 tsp black pepper (1/4 Condiment)
1/4 tsp garlic powder (1/2 Condiment)
1 1/2 cups (9.51 oz) cooked from frozen cauliflower, 
mashed (3 Greens)
1/2 cup shredded reduced fat cheddar cheese (1/2 Lean)

Directions:

Preheat oven to 350 degrees. 
Follow the cooking directions on the back of the package if using frozen green beans. If using canned green beans, drain liquid. Measure out 1 1/2 cups or 7.14 oz for the recipe and set aside the rest for another day.
Combine cooked ground beef, gravy mix, water, and green beans in a medium skillet. Bring to a boil. Reduce heat and simmer 5 to 10 minutes. Spread ground beef and green bean mixture on the bottom of a small casserole dish. 
Add salt, pepper, and garlic powder to mashed cauliflower then spread over the ground beef and green bean mixture. Sprinkle cheese on top and bake for 25 to 30 minutes or until cheese has melted.

Makes 2 Servings

Each serving provides
1 Lean, 3 Greens, and 3 Condiments

I love Asian foods and I really love this dish. The spaghetti squash is an excellent substitute for pasta. The slight sweetness and crunchiness of the spaghetti squash makes this dish absolutely delicious. I have to say that this will definitely be a regular on my low carb menu. If you aren't sure how to cook spaghetti squash, click here for a tutorial. I cook mine in the microwave for about 8 minutes, turning every 2 to 3 minutes, until it gets soft. I had a small one though. Cooking times will depend on how big your squash is and your microwave. Yum, yum, yum! I think I will have this meal for the next two days!


Shrimp Lo Mein 

Ingredients:
1 cup or 156 grams or 5.5 oz spaghetti squash cooked (2 Greens)
1/2 cup broccoli or Chinese cabbage (1 Green)
1 tbsp lite soy sauce (1 Condiment)
1 tsp teriyaki sauce (1 Condiment)
1/4 tsp garlic powder (.50 Condiment)
1/4 tsp ground ginger (.50 Condiment)
9 oz raw shrimp, deveined, tails off (1 Leanest Lean)
1 tsp olive oil (1 Healthy Fat)
1 tsp sesame oil (1 Healthy Fat)

Directions:
Heat oils over medium high heat. Add shrimp and cook for 3 to 4 minutes or until shrimp is cooked. Add spaghetti squash, broccoli, sauces and spices. Toss until coated and warm.

Makes 1 Serving

Each serving provides
1 Lean, 3 Greens, 3 Condiments, 2 Healthy Fats

*If you would like to add 6 oz of chicken instead of shrimp, decrease the oil to 1 tsp instead of 2 tsp. I would use the sesame oil and leave out the olive oil for more flavor.

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Happy Valentines Day everyone! Who says an OP Valentines Day isn't possible? Well here are a few yummy ideas you can do to celebrate the holiday with Medifast!




Chocolate Chip Soft Bake shaped into a heart and then baked in the oven at 350 degrees for about 12 to 14 minutes.


Chocolate Peanut Butter Cups made with powdered peanut butter (PB2)


Caramel Crunch Bar cut into thirds


Brownie with Light Laughing Cow Cheese, Strawberry flavored


I hope you have a wonderful Valentine's Day!
I love this Lean and Green meal because it definitely fits into the comfort food category. You have the yummy seasoned meatballs, the ooey gooey cheese and the Italian diced tomatoes that all yell COMFORT! I decided to use cut up meatballs because those just seem to be the rave right now on Medifast :) I did bake the meatballs in the oven first so that I could cut them into fourths but you can put them in the microwave. I just prefer them from the oven because they get nice and brown. I did notice liquid seeping out of the lasagna, I think it was from the squash or the ricotta cheese. No worries! I just drained it out by tipping the dish to the side. Make sure the lasagna doesn't tip out with it :) I am definitely making this one again!


Meatball Lasagna

Ingredients:
5 Butterball Italian Style Turkey Meatballs, cooked and sliced into fourths or 
2 1/2 Trader Joes Turkey Meatballs or 
2 1/2 Jennie-O Homestyle Turkey Meatballs (1/2 Lean)
1/4 cup part skim ricotta cheese (1/4 Lean)
1/4 cup 2% reduced fat Mozzarella Cheese (1/4 Lean)
1 cup yellow squash or zucchini, sliced lengthwise (2 Greens)
1/2 cup Great Value Italian diced tomatoes (1 Green)
1/4 tsp garlic salt (1 Condiment)
1/4 tsp dried basil (1/8 Condiment)
1 tbsp reduced fat grated parmesan cheese (1 Condiment)

Directions:
Preheat oven to 350 degrees.
Layer zucchini or squash slices along the bottom of a medium sized casserole dish. Spread ricotta cheese over the squash. Sprinkle garlic salt and basil over the ricotta cheese and squash slices. Combine diced tomatoes with meatball pieces in a small bowl. Pour over ricotta cheese. Sprinkle mozzarella over meatballs and then top with grated parmesan cheese. Bake for 25 minutes or until cheese is melted. There will be some water or liquid from the squash or ricotta. This is normal. I just drain it from the casserole dish by tipping the dish slightly to the side while making sure the lasagna doesn't pour it as well :) Enjoy!

1 Serving with
1 Lean, 3 Greens, and 2 .16 Condiments

I love this cole slaw recipe because it is so simple and super fast to make. I like using the tri-color cole slaw mix that is already prepared so it is easy to toss everything together with just a few ingredients. BAM... and you are done! No cooking required! I also love that slightly sweetened apple flavor you get from the apple cider vinegar and stevia. I swear it reminds me of eating crunchy apples! Love, love, love! I hope you enjoy this as much as me!


Cole Slaw

Ingredients:
1 1/2 cups tri color cole slaw mix - take out the carrots if you like (3 Greens)
2 tsp apple cider vinegar (1/6 Condiment)
1 tsp olive oil (1 Healthy Fat)
1/2 packet of stevia or sweetener of choice, or to taste (1/2 Condiment)

Directions:
Combine all ingredients in a medium size bowl. Enjoy!

1 Serving with 
3 Greens, less than 1 Condiment, and 1 Healthy Fat

This is a super easy recipe that you can literally throw together in a matter of minutes. One of the reasons why this recipe is so  quick to make is the use of frozen meatballs. You can use Trader Joe's Flame Broiled Meatballs (5 count as 1 Lean), Butterball Italian Style Turkey Meatballs (10 count as 1 Lean), Jennie-O Homestyle Turkey Meatballs (5 count as 1 Lean), Foster Farms Homestyle Meatballs (5 count as 1 Lean) and Market Pantry Turkey Meatballs (12 count as 1 Lean).

You only need a few ingredients to make the sauce: beef broth,
cream cheese, parsley, pepper and Greek yogurt. You can leave out the Greek yogurt but I added it to give the sauce a little tangyness. I served these meatballs over zucchini ribbons which is a great substitute for pasta! Enjoy!


Swedish Meatballs with Zucchini Ribbons

Ingredients:
10 Butterball Italian Style Lean Turkey Meatballs, cooked (1 Lean)
1/2 cup beef broth (1/2 Condiment)
1 wedge light laughing cow cheese (1 Condiment)
1 tbsp sour cream (1 Condiment)
1/8 tsp pepper (1/4 Condiment)
1 tbsp fresh parsley (1/4 Condiment)

Zucchini Ribbons
1 1/2 cups zucchini noodles (3 Greens)
2 tbsp water

Directions:
Heat beef broth and laughing cow cheese over medium high heat. Heat until laughing cow cheese is melted, stirring occasionally. Remove from heat. Stir in sour cream and add pepper; stirring until combined. Add to heated meatballs.

In a non-stick frying pan add water. Throw the zucchini noodles in and lightly toss until the zucchini starts to soften - about 3 minutes. The zucchini will cook quickly. Serve hot.


Serve meatballs over zucchini ribbons. Garnish with parsley.

1 Serving with
1 Lean, 3 Greens, and 3 Condiments

I love Mexican rice and I thought hmmm... fried rice from grated cauliflower tastes yummy so why not Mexican rice? Well, it turned out yummy too! I decided to try it as a casserole by layering the Mexican rice with grilled cut up chicken that was marinated in olive oil and fajita seasoning. Then layered with shredded Mexican cheese of course! It definitely fulfilled my craving for Mexican food!


It was even better the second day! After re-heating it, I just mixed it all up together and it became a big bowl of spicy goodness!


Mexican Chicken and Cauliflower "Rice" Casserole

Ingredients:
2 1/2 cups grated cooked cauliflower (5 Greens)
1/2 cup mild rotel diced tomatoes (1 Green)
1/4 cup salsa (4 Condiments)
1/8 tsp salt (1/2 Condiments)
1/8 tsp pepper (1/4 Condiment)
1/8 tsp garlic powder (1/4 Condiment)
1 cup reduced fat Mexican cheese, grated (1 Lean)
8 oz raw chicken breast (1 Leaner Lean)
1/2 tsp low sodium taco seasoning (1 Condiment)
1 tsp olive oil (1 Healthy Fat)

Directions:
Season chicken with taco seasoning and toss with olive oil. Marinate for at least 4 hours. Grill, bake or broil. Chop into bite sized pieces and set aside.


In a large bowl, combine grated cauliflower, rotel tomatoes, salsa, salt, pepper and garlic powder. Pour mixture into a casserole dish (I used a 9 inch pie plate), layer with chicken and then cover with cheese. Bake in a 350°F oven for 25 minutes or until cheese is melted. Divide into 2 equal portions.

Makes 2 servings
Each serving provides
1 Lean, 3 Greens, and 3 Condiments per Serving




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