Tuesday, March 29, 2011

What I Ate, with Recipes

Here's a couple of simple meals I ate this week that you might enjoy. I am including pictures and recipes for both. They're both healthy, low carb, and Medifast friendly!

Tuna Melt

I tweaked a recipe I found here (another good one from Sandy!).

Mix together:
8.8 oz tuna (water packed, drained... I used two small cans so was a bit shy, more like 7 oz)
1 hard boiled egg, chopped
2 Tbsp light mayo
2 tsp lemon juice
1/2 tsp dried dill weed
1 Tbsp dill pickle relish
1/8 tsp black pepper
dash of sea salt

Divide mixture in half. Place each half in a mound on a cookie sheet and top each with a slice of 2% low fat Kraft Swiss cheese (or the low fat Swiss of your choice). Bake at 350 until the cheese is nicely melted.

Makes 2 servings. Each serving equals one "Lean" Medifast portion plus 1 Fat and about 2 condiments. I had this with 1.5 cups of angel hair cabbage slaw and it was very satisfying.

I baked one and placed the other, uncooked, in a glass dish topped with the cheese and baked that one the next day. Yummy!


Next recipe:
Beef and Broccoli with Cauliflower "Rice" (from here)

*note: I found the measurements to be a little off, so if you are on Medifast you may want to cook the beef and measure out 5 oz cooked, and also measure the veggies cooked.

2 servings of raw beef sirloin cut into strips (I used 14 oz to yield 10 oz cooked for 2 servings)
Mix the meat with 1.5 Tbsp low sodium soy sauce and let sit for 15 minutes. Then toss it into a nonstick pan on medium high heat. Cook and stir until no longer pink, about 5 minutes. I seasoned this with a bit of black pepper and garlic powder... just a few shakes. Set aside.

Add 1.5 cups of raw broccoli florets (cooks down to about a cup), 1/2 cup water, and a packet of Splenda. Cover and cook until broccoli is tender/crisp, 4-5 minutes. Add beef back to the pan and heat through. Split the dish in half for two servings.

To make cauliflower "rice":
Take a head of cauliflower (or less if you prefer) and cut it into florets. Put them through a ricer, shredder, food processor, or I like to use my Salad Shooter with the shredding attachment (so fast and easy!).. or grate by hand on a cheese grater. It will look like rice. Add a spoonful of water, put in a glass dish and cover and microwave for 3-4 minutes or until soft. Or, you can steam it til soft. Don't overcook it or you'll have mush :)

For one meal, use one cup of cooked cauliflower "rice" topped with one portion (half recipe) of beef and broccoli. On Medifast this equals one complete Lean & Green meal with 3 condiments. If you're not on Medifast or counting condiments, feel free to add more spices like red pepper flakes, ginger, maybe some more garlic. Enjoy!


4 comments:

Sandy "Sugarspice76" said...

Oh wow I just realized some of the mistakes I did to the Beef and Broccoli recipe thanks to reading your blog. I put 17 1/2 lbs! I changed it to 1 lb and changed the broccoli to 1 1/2 cups as you stated because it does cook down. I always add a little more veggies and then measure after it is cooked. The same as the meat. Thanks so much for correcting it! Thanks for sharing!

Mom to the Fourth Power said...

Wow... that tuna melt has my mouth drooling!! Looks so good. Gotta try that. :)

~Margene

Karen@WaistingTime said...

I often eat a tuna melt, without bread. Nothing as fancy so I might need to spice things up now:)

Anonymous said...

Thanks so much for the recipes - really dying to see the creamy buffalo chicken one though!! Don't forget...