Taco Salad

Taco Salad

This taco salad is so good, it really doesn’t taste like you are on a diet. I have served this to company and it was a hit.
-4 oz 96% lean ground beef
-1 oz 2% shredded cheddar cheese
-2 cups lettuce
-2 TB salsa
-4 tsp taco seasoningBrown ground beef. Add taco seasoning and 1/4 cup of water. Let thicken.
Add 2 cups of chopped iceberg lettuce, 1 oz of cheddar cheese & ground beef. Use 2 TB of salsa as dressing.



Easy Slow Cooker Orange Chicken


20 ounces frozen uncooked boneless skinless chicken breast (3 Leaner)
*yielded 3 6 oz servings for me
12 tsp light soy sauce (6 condiments)
2 cans diet orange soda

Place frozen chicken in slow cooker.  Add soy sauce and soda.  Cook on low for 5 – 6 hours

This entire recipes makes 3 Leaner servings.

Each servings counts for:
1 leaner, 2 condiments
225 calories, 3 g carbs, 6 g fat, 39 g protein

Chicken Parmesan

Chicken Parmesan

5 oz cooked chicken breast (235 cal, 5g fat, 44g protein)
1 cup Spaghetti Squash (42 cal, 10g carbs, 2g protein)
1 TB of Parmesan  (25 cal, 1g fat)

1/2 cup “Italian Salsa”
2 tomatoes  (20 cal, 4g carbs, 1g protein)
1 garlic clove (5 cal, 1g carbs)
 *puree 2-3 tomatoes in Magic Bullet and add 1 garlic clove & Italian seasoning- heat.

Preheat oven to 375 F. Cut Spaghetti squash in half & scope out seeds.  In a shallow glass pan, lay squash face down in a couple inches of water.  Bake for 40 minutes. When slightly cooled, using a fork take the flesh out of the squash.  It will look like pasta. Cook chicken breast on countertop grill.  Put 1 cup of spaghetti on a plate and add the chicken.  Top with heated “Italian Salsa” & Parmesan packet.

Calories: 342
Fat: 6 grams
Carbs: 15 grams
Protein: 47 grams

Easy Italian Sausage Soup

Easy Italian Sausage Soup

This is a very easy soup recipe and is perfect for a chilly winter day!

1 cup chicken broth (1 condiment)
1/2 cup Jimmy Dean Hearty Sausage Turkey Crumbles (1/3 lean)
2 Laughing Cow Light Garlic & Herb cheese wedges (1 healthy fat)
1/2 cup frozen chopped spinach (1 green)

Combine all ingredients in a microwave safe bowl and heat for 2-3 minutes.  Stir until all ingredients are blended.

145 calories, 6 g carbs, 7 g fat, 16 g protein.

Spicy Chicken Soup

Spicy Chicken Soup

This soup is spicy and perfect for a crisp fall night!  It is also very easy to make and inexpensive too.  Hits all my marks for a regular meal.

2 cups of low sodium chicken broth
2 10 oz cans diced tomatoes with green chiles
12 oz grilled chicken breast

Mix together broth & tomatoes in a saucepan. Chop up chicken and add to soup. 

This soup makes 2 servings that are about 2 1/2 cups each. You can add 5-6 black olives to get your healthy fat in too!

*Update 11/8* I recently made this soup using canned chicken breast and it turned out great with that too! 

Each serving counts as 1 leaner, 3 servings of green , 2 condiments (broth and green chiles)

Calories 345, Fat 6 grams, Carbs 11 grams, Protein 58 grams.

Italian Creamy Chicken Soup

Italian Creamy Chicken Soup

1 14.5 oz can of Stewed Tomatoes
2 cups of 99% Fat Free Chicken Broth
4 wedges of Laughing Cow Garlic & Herb Light Cheese
*Note – Laughing Cow cheese is not recommended by Medifast Nutrition Support, however they do give guidelines for how to incorporate ithere. 
12 oz grilled chicken

Pour diced tomatoes into a pan. With a slotted spoon, remove the tomatoes. Dice the tomatoes into smaller pieces and add back to pan. Add 2 cups of chicken broth. Simmer. With the slotted spoon, separate the tomatoes into 2 bowls. I weighed each bowl to make sure they were distributed evenly. Split the rest of the liquid between the 2 bowls. Weigh each bowl to make sure they are the same. Add 6 ounces of chicken to each bowl. Mix 2 wedges of Laughing Cow Light cheese into each bowl.

This recipe makes 2 servings. Each serving consists of:
Calories: 260
Fat: 3.5
Carbs: 15
Protein: 30

Lean: 1 leaner portion
Green: 3
Healthy Fat: 1
Condiment: 3 (this is an estimate because I am unsure exactly how much Oregano & Basil are used in the stewed tomatoes)