Tofu and Mushroom Stroganoff

Baked Tofu Experiment

Tofu is a really versatile food.  It takes on the flavor of whatever it is cooked with.  It also takes on different textures, depending on how you prepare it.  If you bake it, it gets crispy on the outside and chewy on the inside.  It makes a delicious protein addition to salads, or works well as a meat substitute.  When I baked the tofu for this recipe, I had to stop myself from eating it all so I would have something to add to the recipe.  You can read more about baked tofu here. 

It is important to press the tofu well before baking it.  The Mori Nu brand tofu that is allowed on the Medifast meatless options guide doesn't seem to be very wet when you take it out of the package.  However, you will be surprised how much water you will press out of it.  To press tofu, place several thicknesses of paper towels on a dinner plate or cutting board.  Place the tofu on the paper towels.  Place more paper towels over the tofu.  Place an inverted dinner plate on top of the pile, and weight it with something heavy, like a large can of food.  Let it sit at least 30 minutes, up to overnight. 

Ingredients

12 oz package of Mori Nu extra-firm silken tofu, pressed
1/2 tsp cooking oil
1 1/2 cups mushrooms, sliced
1 tsp minced garlic
1/4 cup reduced-sodium beef broth or vegetable broth
1/2 tsp onion powder
1/2 tsp paprika
1/4 cup Fage Total 0% Greek yogurt, plain
1 tbsp. fresh parsley, or 1 tsp dried parsley

Instructions

After pressing tofu, slice into cubes.  Bake at 400 degrees on parchment-covered baking sheet for 30 minutes, turning every 10 minutes.  This step can be completed ahead of time.  Set tofu aside while mushrooms are cooking.

Saute the mushrooms and garlic in the oil, until the mushrooms have released their liquid, about 5-10 minutes.  Add beef broth, onion powder, and paprika.  If using dried parsley, add that as well.  Cook 2-3 minutes more.  Add baked tofu and stir in Greek yogurt.  Also add fresh parsley, if using.  Cook until tofu is heated through.  Season with salt and pepper, to taste.

Makes 1 serving
Per serving, 1 lean and 3 greens
285 calories, 9.6 grams fat, 435 mg sodium, 15.5 grams carbohydrates, 36.2 grams protein

Mushroom and Jalapeno Burgers with Pimento Cheese

Burger Deluxe!

When I saw this recipe on Food Done Light, I knew I had to modify it for Medifast.  It combines a lot of great flavors and textures, with the earthiness of the mushrooms, the slightly sour spiciness of the pickled jalapenos, the meaty goodness of the beef, and the creamy, cheesy topping. 

When I first tasted this burger, I was a bit underwhelmed. Then when I grilled up another one the next day, wowza!  The flavors had time to blend and develop, so I would definitely recommend mixing these up the day before.  The first two times I made this burger, I put it on an Oopsie Roll.  Tonight for a change of pace, I put it on top of a spinach salad tossed with Walden Farms Bacon and Ranch dressing.  This was a definite improvement.  The strong flavor of the spinach contrasted nicely with the flavors in the burger.  The Oopsie Roll doesn't have a strong taste, so it didn't work as well.  Maybe next time I will try adding some garlic powder to the Oopsie Rolls.

The original recipe calls for two slices of center cut bacon, which aren't allowed on the weight loss phase of the Medifast plan.  Next time I make these, I will add a little liquid smoke to imitate the smokiness of the bacon.  I also omitted the diced onion called for in the original recipe and substituted onion powder.  Next time I will try adding the diced onion, because I think it will improve the texture of the burger.  I will also increase the amount of jalapenos, or try Serrano peppers.  It wasn't spicy enough for my taste.  The yogurt-cheese topping was tasty, but I think a bleu cheese topping would also work well with these burgers.  Stay tuned for version two!

Ingredients

1 lb 93/7 ground beef
2 cups mushrooms
1/2 tsp onion powder
2 tbsp pickled jalapenos, diced
1 tsp kosher salt
1/4 tsp ground black pepper
2 tbsp fat-free Greek yogurt
2 tbsp diced pimento
1/4 cup reduced-fat shredded cheddar cheese
1/8 tsp garlic powder
1/8 tsp onion powder

Instructions

Dice mushrooms.  Saute mushrooms in a nonstick skillet (use a little pan spray if needed) until the mushrooms release their liquid.  Drain off liquid from mushrooms.  In a large bowl, combine ground beef, mushrooms, onion powder, pickled jalapenos, salt and pepper.  Mix well, and divide into four portions.  Form into patties.

In a small bowl, combine yogurt, pimento, cheddar cheese, garlic powder, and onion powder to make the cheese topping. 

Grill burgers to desired degree of doneness.  Top each burger with a quarter of the cheese topping and allow cheese to melt slightly.  I found it easiest to microwave the burger for 20 seconds to melt the cheese.

Serve on an Oopsie Roll with two more green servings, or on top of two cups of greens with some additional protein (to bring calorie total for lean to 250-350 calories) for a complete lean and green meal.

Makes 4 servings
Per serving, 194 calories, 9.9 grams fat, 787 mg sodium, 1.8 grams carbohydrates, 25.1 grams protein

Cheesy Layered Taco Bake

Hotdish Adventures

This is one of my favorite make-ahead Lean and Green recipes, based on a very popular recipe from Sandy's Kitchen.  This dish provides about 2/3 of a lean serving and about 1/2 of a green serving, so I like to use it as a base for a taco salad, or top it with an over-easy egg for breakfast.  If you're in Maintenance, you could add some black or pinto beans into the meat mixture. 

If you are making this ahead of time, bake the base layer and top it with the meat and cheese.  Bake it again to melt the cheese and heat everything through when you are ready to serve.  I haven't tried freezing it yet, but it should freeze well.

Ingredients

1/2 cup 1% milkfat cottage cheese, blended (1/3 lean)
1/4 cup Eggbeaters (1/8 lean)
1/4 cup milk (4 condiments)
3 cups reduced fat shredded cheddar or Mexican cheese, divided (3 leans)
1 lb 93% lean ground beef - about 11 oz cooked (2.2 leans)
1 packet taco seasoning mix
2 cans Rotel diced tomatoes and chiles, drained (about 4 greens)

Directions

Brown ground beef and drain fat. For a fine, even texture, mash the beef with a potato masher while it is cooking.  Add taco seasoning and prepare as directed on package.  We usually do this ahead of time, and make multiple batches of taco beef for other dishes or for the freezer. 

Blend cottage cheese until smooth.  Mix in Eggbeaters and milk.  Spray 9 by 13 pan with cooking spray.  Spread 2 cups of shredded cheese over the bottom of the pan.  Pour the cottage cheese mixture over the shredded cheese, covering the bottom of the pan evenly.  Bake at 375 degrees for 30 minutes, until lightly browned.

Mix Rotel tomatoes with the taco beef. If the chiles in the Rotel tomatoes are too spicy for your taste, you can use petite diced tomatoes instead.  Spread meat/tomato mixture over the baked cheese layer.  Top with remaining cup of cheese.  Bake at 350 degrees for 20 minutes until the meat filling is hot and the cheese topping is melted.

Serves 8
Per serving, 2/3 lean, 1/2 green, 2 1/2 condiments
247 calories, 13.3 grams fat, 904 mg sodium, 5.5 grams carbohydrates, 0.6 grams fiber, 27 grams protein

Moussaka Light

Mediterranean Adventures

Moussaka is one of my favorite Greek restaurant dishes, and is chockful of summery vegetable goodness.  However, it is traditionally made with a heavy cream sauce which more than offsets any nutritional benefit from the veggies.  I picked up some eggplants at the farmer's market last week, because I had been wanting to try this recipe for moussaka made with Greek yogurt, which was easily adapted for a Lean and Green meal.

Ingredients

7 1/2 cups eggplant, cut into 1/4-inch thick slices (15 greens)
1 tsp olive oil (1 healthy fat)
1 tbsp onion powder (6 condiments)
2 tsp minced garlic (2 condiments)
1 lb lean ground beef (4 leans)
1 1/2 cups canned petite diced tomatoes, pureed (3 greens)
2 tsp dried parsley (2/3 condiment)
1/2 tsp dried oregano (1 condiment)
1/4 tsp cinnamon (1/2 condiment)
1/2 cup EggBeaters (1/4 lean)
3/4 cup fat-free Greek yogurt (3/4 lean)
1 cup reduced fat shredded mozzarella cheese (1 lean)

Directions

Place eggplant slices on parchment-covered baking sheets and brush with olive oil.  Bake at 500 degrees for about 20 minutes, or until lightly browned.  Reduce oven temperature to 375 degrees.

While eggplant is baking, brown ground beef.  Add onion powder, garlic, tomatoes, parsley, oregano, and cinnamon, and simmer until liquid is reduced.

Combine yogurt and EggBeaters in a separate mixing bowl.

In 9 by 13 baking pan, place half of the eggplant slices.  Spread meat mixture on top of the eggplant, and top with remaining eggplant slices.  Pour yogurt mixture on top.  Cover with shredded mozzarella cheese.  Bake at 375 degrees for 40 minutes.

Makes 6 generous servings
Per serving, 1 lean, 3 greens, about 1 2/3 condiments
237 calories, 10.3 grams fat, 213 mg sodium, 10.8 grams carbohydrates, 26.8 grams protein

Oopsie Rolls for Medifast

Oops, I did it again!

First, a history lesson.  Way back in 1972, Dr. Atkins created a bread substitute recipe called Revolution Rolls that combined eggs and cottage cheese to make a bun.  Low-carb dieters have tweaked this recipe over the years by substituting mayo or cream cheese.  In 2009, Jamie VanEaton created the Oopsie Roll by happy accident, when she inadvertently doubled the amount of cream cheese in the recipe.  Check out her blog for tips and an oopsie roll tutorial.

On the Medifast 5 and 1 plan, 1 tbsp of low-fat cream cheese counts as a condiment.  Although all condiment servings contain about 1 gram of carbohydrate, not all condiments are created equal.  Some, like cream cheese or almond milk, add significantly more calories and fat to your daily intake than others, like garlic or other spices.  I try to avoid the higher calorie and fat condiments as much as possible, because it's a great way to take yourself out of the optimal fat-burning zone even though you are still technically on plan. 

The good news is that lowfat cottage cheese works well in most dishes as a cream cheese substitute, and cottage cheese counts as part of your lean portion.  So I tried using cottage cheese in the oopsie roll recipe, and the results were amazing!  I was skeptical at first, so I avoided trying this recipe.  But the resulting product is very much like bread in texture and taste.  So if you're craving a burger or a sammich, give these a try!

Ingredients

3 large eggs
1/8 tsp cream of tartar
6 tbsp 1% fat cottage cheese, drained and blended smooth

Instructions

Preheat oven to 300 degrees.  Separate the eggs.  Whip whites and cream of tartar until stiff peaks form.  In separate bowl, combine yolks and cottage cheese.  Using a spatula, gently fold the yolk mixture into the whites, being very careful not to break down the whites.  Scoop out six mounds of batter onto parchment-lined cookie sheet.  Bake 30 minutes, until golden brown on top.  Allow to cool completely before serving.

Makes 3 servings
Per serving, 2/5 lean
89 calories, 4.9 grams fat, 177 mg sodium, 1.5 grams carbohydrates, 9.4 grams protein


Sandy's Kitchen has another Medifast-friendly recipe for Revolution Rolls.  Here is the nutrition breakdown for that recipe

Makes 3 servings
Per serving, 1/3 lean and 1 1/3 condiments
99 calories, 7.4 grams fat, 117 mg sodium, 0.9 grams carbohydrates, 6.6 grams protein

Slow Cooker Chicken Parmesan

Monday Night Adventures

Chicken parmesan used to be a favorite supper at our house once upon a time.  I was looking for something different to make in my new slow cooker, and decided to see if this recipe from Mom on Timeout could be tweaked to be on-plan for a Medifast Lean and Green meal.  The resulting dish definitely lacks the crispiness of the breaded chicken in traditional chicken parmesan, but is tasty and easy to prepare. 

The original recipe calls for spaghetti sauce from a jar, but most have added sugar and/or too many carbs to work on the 5 and 1 plan.  However, it's simple enough to create your own sauce using canned diced tomatoes.  I don't like chunky sauce, so I blended the tomatoes in the Magic Bullet to make the sauce smoother.  This recipe contains 10 green servings.  To make a complete Lean and Green, you could serve each portion with a serving of shirataki noodles, or you could add 5 total servings of on-plan vegetables of your choice (mushrooms, peppers, for example) to the sauce. 

Note:  do not use dried basil for this recipe.  You can find prechopped fresh basil in tubes in the produce department of the grocery store.

Ingredients

30 oz boneless, skinless chicken breasts (4 leans)
28 oz diced tomatoes (7 greens)
1 1/2 tsp minced garlic (1 1/2 condiments)
1 1/2 tsp onion powder (3 condiments)
1 tsp Italian seasoning (2 condiments)
3 tbsp fresh basil, chopped (3/32 condiment)
1 cup reduced fat mozzarella, shredded (1 lean)
1/2 cup shredded parmesan (8 condiments)
3 cups fresh spinach, chopped (3 greens)

Instructions

Combine tomatoes, garlic, onion powder, Italian seasoning and spinach in slow cooker.  Cut chicken breasts into strips or chunks and brown in nonstick skillet.  Add chicken to slow cooker, making sure all pieces are covered by the sauce.  Cook on low 5 hours, until chicken is done.  Stir in fresh basil.

The original recipe says to top chicken and sauce mixture with parmesan and mozzarella and cook in the slow cooker with the lid off until cheese is melted.  I was in a hurry to get dinner on the table, so I put the chicken and sauce mixture into a casserole dish, topped it with parmesan first, then mozzarella, and broiled it until cheese was melted and browned.

5 servings
Per serving, 1 lean, 2 greens,  3 condiments
306 calories, 9.1 grams fat, 402 mg sodium, 8.5 grams carbohydrates, 2.4 grams fiber, 54.0 grams protein
Nutrition values may vary a bit depending on which brands of chicken and reduced fat mozzarella cheese you use.  Since this recipe has less than 10 grams of fat with my ingredients, I could use a tsp of olive oil to brown the chicken for a healthy fat.  I used Goldn Plump All Natural chicken, which has most of the fat trimmed off.  Other brands of chicken have more fat.  Calculate the recipe's nutrition values with the brands that you are using; you may find that you do not need a healthy fat.

Spicy Asian BBQ Stir Fry

Adventures in Asia

This recipe was an all-around winner:  easy, simple, and quick to prepare.  And the flavor - sweet, spicy BBQ with an Asian twist - is satisfying and delicious.  The soy sauce marinade tenderizes and adds flavor to the beef.  According to Nutrition Support, half of the marinade counts toward the recipe totals.  So in this case, we use 4 tsp soy sauce (2 condiments) to marinate the beef, but only count 1 condiment because the marinade is discarded when the beef is cooked.

Ingredients

14 oz beef eye of round - should yield 10 oz cooked (2 leans)
4 tsp low sodium soy sauce for marinade (counts as 1 condiment)
4 tbsp Walden Farms Thick and Spicy BBQ sauce (2 condiments)
2 tsp low sodium soy sauce (1 condiment)
1 tsp garlic powder (2 condiments)
8 oz package House Foods spaghetti-shaped tofu shirataki (2 greens)
1 cup bamboo shoots (2 greens)
1 cup shredded cabbage (2 greens)
1 tsp peanut oil (1 healthy fat)

Preparation

Slice partially-frozen beef against the grain into thin strips.  The thinner you can slice the beef, the more tender it will be.  Marinate the beef in 4 tsp soy sauce overnight.  If you want to prep several batches of beef ahead of time, you can freeze the beef/soy sauce mixture, and it will marinate as it thaws.

Instructions

Combine 2 tsp soy sauce, BBQ sauce, and garlic powder in small bowl to make sauce.  Rinse shirataki as directed on package.  Heat peanut oil in wok.  Remove beef from marinade; discard remaining marinade.  Stir fry beef in peanut oil.  Remove to plate.  Stir fry cabbage and bamboo shoots until crisp-tender.  Add shirataki, beef, and BBQ/soy sauce mixture.  Stir fry until combined and shirataki is hot.

Serves 2
Per serving, 1 lean, 3 greens, 3 condiments
321 calories, 10.0 g fat, 11.4 g carbohydrates, 4.8 g fiber, 45.6 g protein, 853 mg sodium