Artichoke Frittata and Spicy Chicken Wings

It's important when eating to lose weight to also keep the food interesting. By doing so, you won't fall into a boring routine of the same old stuff, which may lead to falling off the wagon. The Med-Weightloss Diet is both low fat and low carb, but many recipes can be adapted to fit into the program. Be creative with your favorite recipes, try new ones, and experiment with spices and seasonings!

Here are two easy, delicious protein standards of mine that fit into the Medi-Weightloss program and won't make you feel deprived one bit.

Artichoke Frittata (Adapted for Medi-Weightloss Program)

This is a yummy egg dish that works as a meal or a finger snack on the Medi-Weightloss Diet. I eat it as my protein for breakfast, lunch or dinner! Makes 12 servings.

Ingredients:

10 marinated artichoke hearts
1/4 cup chopped onion
4 eggs (Using egg substitute or 2 whole eggs and 2 egg white will cut calories)
4 crackers
1/2 pound low fat cheese
2 springs parsley, minced
1 teas worcestershire sauce
A few shakes tabasco sauce
Salt and peper to taste

(During acute phase, eliminate the 4 crackers completely, or replace with 4-5 pork rinds)

Directions:

1. Drain artichokes, reserving 1 jar's liquid
2. Saute onion in artichoke liquid until tender
3. Mix all ingredients and spread in an 8x10 casserole baking dish
4. Bake for 35-40 min. at 325 degrees
5. Cool 10 minutes
6. Cut into 12 pieces

Nutrition Facts:
Calories: 90
Total Fat: 5.4 g
Saturated Fat 1.8 g
Total Carbohydrates 2.8 g
Protein 6.6 g

Spicy Chicken Wings (A Good Medi-Weightloss Treat)

Easy and delicious chicken wings that fall off the bones! A serving is 2 wings.

Ingredients:

12 chicken wings
1 or 2 Tbls Ms. Dash
2 Tbls McCormick Grill Mates Chicken Rub
Seasoning Salt to taste
Olive Oil Cooking Spray

Directions:

1. Spray skillet with Olive Oil and heat to medium high.
2. Place the Ms. Dash and Grill Mates Chicken Rub into baggie and add chicken pieces. Shake to coat chicken. (the coating will be sparse)
3. Add coated chicken to hot pan and brown on first side. Before you turn the chicken, spray a few sprays of the Olive Oil on the tops. Turn and cover pan.
4. Check on chicken every 4-5 minutes and once it is browned on the second side, add 1/2 cup water and cover.
5. Turn down heat and simmer for ½ hour t 45 minutes, checking to see if more water should be added from time to time.
When chicken is fork tender, it is ready.

Tip: Let the water cook off to create drippings in the pan, before adding more water. Just keep the temperature on low and check it regularly so chicken doesn't burn.

The Nutritional facts
Calories: 198
Total Fat: 12 g
Saturated Fat: 3.8 g
Total Carbohydrates: 0
Protein: 9 g

Note: You can use chicken breasts or chicken tenders during the acute phase for a leaner protein, which will reduce calories and allow a larger portion.

Both of these recipes are quick, easy, low in carbs and fat. Store leftovers to create quick, single serving lunches or dinners for tomorrow! And remember, eating healthy doesn't have to be boring. If you find recipes you like during the acute phase, you'll continue to cook healthy even after you've reached your goal weight!