Kale Salad

Submitted By: Margo Plachetka

Prep Time: 10 mins
Cooking Time: 0 mins
Servings: 1

Ingredients

  • 1 cup chopped kale, removing the center spine
  • ¼ cup chopped cucumbers
  • 1/8 cup chopped celery
  • 1/8 cup chopped red or green peppers
  • 2 tablespoons of a low carbohydrate salad dressing (I used Walden’s Sun Dried Tomato)

Directions

Mix all together.  You can use any veggies you want, tomatoes, broccoli so feel free to mix it up! But keep the Kale as it is literally a nutritional powerhouse, containing high fiber, antioxidants, and a good supply of vitamins A, C, and K. You’ll need to add a lean (7 oz of baked salmon or chicken would be nice) to make this a complete lean and green meal.

Medifast Info per serving:
3 greens | 2 healthy fats

Chicken and Mushrooms

Submitted By: Margo Plachetka

Prep Time: 20 mins
Cooking Time: 25 mins
Servings: 2

Ingredients

  • 2 Chicken Breasts
  • 1 cup sliced white mushrooms
  • 1 cup sliced green peppers
  • ½ cup chopped scallions
  • 1 teaspoon minced garlic
  • 1 cup shredded low fat cheddar cheese (1-1.5 oz grams fat/oz)
  • 1 teaspoon olive oil
  • 1 teaspoon butter

Directions

Rub olive oil on the chicken breasts. Salt and pepper them if desired. Grill chicken breasts in a grill pan. Weigh out 4 ounces of chicken for each serving. (Makes 2 serving, reserve leftovers for another meal)
Sauté mushrooms, green peppers, scallions and garlic in a pan with the butter until soft, and a little brown. Place chicken in a baking dish. Cover with the mushroom mixture. Top with cheese. Place in a 350* oven until the cheese melts. Makes 2 servings.

Medifast Info per serving:
1 lean | 2 ½ greens | 1 healthy fat | ½ condiment

Chicken and Kale Soup

Submitted By: Margo Plachetka

Prep Time: 15 mins
Cooking Time: 25 mins
Servings: 2

Ingredients

  • 12 ounces chicken breast, cut into strips, or diced (2 lean) poached in ½ cup water, discard cooking water and set chicken aside
  • 1 ½ cups low sodium chicken broth (1 ½ condiment)
  • ½ cup unsweetened almond milk (1 condiment)
  • ½ cup water
  • 1 tablespoon chopped chives (1/7th condiment)
  • ½ cup chopped celery (1 green)
  • 2 cups chopped kale (4 greens) *I used a curly leaf baby kale, you may also use spinach or broccoli
  • 4 wedges of Low Fat Laughing Cow Garlic and Herb cheese (2 healthy fats)
  • Salt and Pepper to taste

Directions

In a large saucepan, cook the veggies and chives with the broth, water and milk, covered. Cook kale for 20 minutes, or until tender. Broccoli and spinach will take only about 10 minutes. Add the cheese and stir until it dissolves. Add chicken and heat through. Salt and pepper to your taste. Makes 2 servings.

Medifast Info per serving:
1 lean | 1 healthy fat | ¾ condiment | 2 ½ greens

Turkey Taco

Submitted By: Margo Plachetka

Prep Time: 15 mins
Cooking Time: 0 mins
Servings: 1

Ingredients

  • 2 pre-made revolution rolls (1/3 lean, 1 1/3 condiment)
  • 4 ounces white meat turkey (2/3 lean) leftover from Thanksgiving!
  • 2 tablespoons of cranberry salad (1/4 snack, 1/8th green)
  • Shredded lettuce

Directions

A great way to use up leftover turkey and cranberry salad! I toast 2 of the buns. Put 1 tablespoon of the sugar free cranberry salad next, followed by 2 ounces of the turkey and top with a little shredded lettuce. Fold up and eat like a taco. 2 tacos equals 1 serving. 1 lean, 1 1/3 condiment, ¼ snack, 1/8 green.  You’ll need to pair this with a green to make it a complete lean and green meal.

Medifast Info per serving:
1 lean | ¼ snack | 1 & 1/3 condiments | 1/8 green