Have a look at the vegetable list and take your pick. Just make sure you choose 3 servings of vegetables. Steaming and sauteeing are not the only options, either. Many people grill, roast, stir fry or just eat them raw...
HI Melly, and welcome!.
There are plenty of easy options when you don't want to cook. Tuna comes in pouches or in cans. (5 oz. cans of tuna packed in water are generally 3.5 oz once the water is removed, or half your lean). Canned Salmon is good too. Try a ready-cooked chicken from the supermarket (check sodium content).
Have one of the meatless options. (Click on "Back to Medifast" at the top of the page, then on "learning" to get the Meatless Options list.) Then there are leftovers! Cook enough for 2-3 days. You can also buy frozen veggies in bags that can be steamed in your microwave, or you could buy raw cut veggies from the supermarket...
You should really try roasting some of your veggies. There are some veggies that I love-love-love when roasted, but really don't care for when cooked any other way. Try roasting asparagus or zucchini or eggplant; I think you might really wind up liking them...
I use canned green beans a lot for convenience. I get the low salt version to help cut down on the sodium and just nuke it..
How about non-lettuce based salads? I love putting some miso dressing on top of shredded cabbage and zucchini or the shredded broccoli bag they sell next to the coleslaw. Or sometimes I just cut big chunks of cucumber and tomatoes and toss in some balsamic vinaigrette.
This won't be much more convenient, but my favorite veggie prep is roasting in the oven. I love bell peppers, broccoli, asparagus, zucchini, all fixed this way. I toss with a dab of olive oil and some salt and pepper and throw in the oven at 400 degrees for 10-20 mins (depending on the veggie)...
I roast my vegetables on Sat, then I have them ready to go during the week. I love broccoli salad - I use a homemade tofu dressing for the creaminess, add some cider vinegar and splenda for the sweet/sour, use a little imitation bacon bits, maybe a couple raw cherry tomatoes quartered and it's good. I make either a similar salad or an oil/vinegar salad with roasted green beans or asparagus too. I also make salads with sliced cucumbers..
I will reheat the roasted gb or asparagus with an "alfredo" sauce of pureed cottage cheese or ricotta with garlic and parmesan. Sometimes I add MSF sausage for zip. The cottage cheese sauce breaks a little (not too pretty to look at), but it tastes really good, so I don't care..
I also "rice" my cauliflower and pre-cook it in veg broth, then refrigerate. During the week, I can toss it in and pan-fry it and it gets nice and brown and crispy. Add some egg and a little mix veg and you have fried rice. Serve next to a slightly smaller protein portion (due to the egg) and you've got a great meal..
I hope these help....
I take asparagus and lay them flat in a baking sheet, drizzle 1t of olive oil over them and then sprinkle with kosher salt. Bake on 350 for about 10 minutes. So delish!!!.
You can prepare other veggies this way as well zucchini slices, tomatoes, etc...
You could always do cut veggies - like party style.... pair with deviled eggs and there's a great lean and green. Great for a picnic. If you're in a rush, I also like the steam-in-the-bag veggies. Pop in the microwave and cook while your grilling up some chicken breast..
If you like fish - try fish packets. Put assorted veggies - to your taste - I like zucchini, asparagus, grape tomatos, red peppers - onto a piece of parchment paper (if baking or microwaving) or aluminum foil (if grilling). Top with a nice piece of fish. Season. If you have a low-fat fish, add butter for your healthy fat. Fold the paper/foil around and cook. What I love about this dish? No pans to clean up!..
How do you 'rice' cauliflower? just with a box grater or something?..
I cut up the head into florets and then either cut up the florets into tiny pieces or grate them (I have a single sided grater, not a box, but the same thing). I like the cut up better, but either works for me. I microwave them in veg. broth until they are not too crunchy - they're not mush but when I taste I'm not crunching on raw. The broth I use is brownish so the cauliflower comes out a bit brown - like brown rice color. The organic brand I buy is kind of odd colored compared to the non-organic I used to buy and it has pear juice in it (can't taste it).
I LOVE cauliflower rice! So far no one has been able to tell that it wasn't real rice! I also used cauliflower today to make a pizza and that was really good too. Here are the recipes I found, and I just tailor them to fit into my Medifast diet and needs for the day..
CAULIFLOWER FRIED RICE.
YeId 5 servings.
1/2 head cauliflower, shredded.
1 cup (75 g) snow pea pods, fresh.
2 tablespoons (30 g) butter.
1/2 cup (80 g) diced onion.
2 tablespoons (16 g) shredded carrot.
3 tablespoons (45 ml) soy sauce.
Salt and pepper.
Put the shredded cauliflower in a microwaveable casserole with a lid, add a couple of tablespoons of water, cover, and microwave on high for 6 minutes.
While that's happening, scramble the eggs and pour them into a skillet youve sprayed with nonstick cooking spray, over medium-high heat. As you cook the eggs, use your spatula to break them up into pea-sized bits. Remove from skillet and set aside.
Remove the tips and strings from the snow peas, and snip into 1/4-inch (6.25 mm) lengths. (By now the microwave has beepedtake the lid off your cauliflower or it will turn into a mush that bears not the slightest resemblance to rice!) Melt the butter in the skillet, and saut the pea pods, onion, and carrot for 2 to 3 minutes.
Add the cauliflower, and stir everything together well. Stir in the soy sauce, and cook the whole thing, stirring often, for another 5 to 6 minutes. Salt and pepper a bit, and serve..
Per serving: 91 calories; 6 g fat; 4 g protein; 5 g carbohydrate; 1 g dietary fiber; 4 g usable carbs.
Steam some fresh or frozen cauliflower first, just until tender but not mushy. Drain and let it cool completely. Then use a ricer or a cheese grater to grate the cauliflower to make 1 measuring cup full (not packed)..
Mix 1 c grated cauliflower with 1/4c Eggbeaters, 1/2 tsp oregano and 1/2c shredded low moisture part-skim mozzarella cheese. (You can use reduced fat; I used Tillamook pre-shredded). Spread this mixture on a cookie sheet that has been *generously* sprayed with Pam. Use a spatula and spread/pat it into a circle about 10" or so around. Put this into a preheated 450 degree oven for 12-15 minutes, until it is very nicely browned. The edges should look almost burnt..
Take the crust out of the oven and top with 3T of your favorite no-sugar-added pizza sauce. Then sprinkle with 1/2 c. shredded mozzarella. You can now add your favorite pizza toppings. If you want a Lean & Green meal you should add 1/4 c veggies... I used diced canned tomatoes.
Put back into the oven under the broiler, watching carefully, just until cheese is melted. Remove from the oven and cut into wedges. Enjoy!..
I put the cauliflower in my food processor...quick and easy...