Medical Weight Loss of NEPA

11/11/2025

We LOVE scale victories, but don’t forget all the other highlights we can help you achieve!

11/06/2025

French Onion Soup: HCG Approved
1 onion, thinly sliced
2 cups beef broth
3-4 garlic cloves, minced
1/4 teaspoon of freshly ground black pepper

Preheat a non-stick saucepan over medium heat. Place onions and garlic in pan and cook uncovered for 5-10 minutes. Cook 10-15 minutes until the onions are caramelized. Add beef broth and bring to a boil. Reduce heat to simmer, cover, and cook for 20 minutes. Add black pepper and serve.

Counts as: 1 vegetable serving

11/04/2025

Green Bean Casserole

Thanksgiving is right around the corner. Here is a healthy spin on a classic dish!

Ingredients:
2 lbs green beans (cut in half, trimmed and washed)
For The Green Bean Topping
1 tbsp olive oil
1 cup shallots (finely diced)
1/2 cup seasoned breadcrumbs (or gluten free panko)
1 tbsp grated Romano or Parmesan cheese
1/2 tsp dried thyme (or 1 tsp fresh)
For the green bean mixture:
1 tbsp olive oil
1/3 cup shallots (minced)
16 oz sliced mushrooms ((I used cremini))
salt and black pepper (to taste)
1/4 cup flour (or gluten free flour)
1 cup reduced sodium chicken broth (or vegetable broth for vegetarian)
1 cup 2% milk
1/4 cup grated Pecorino Romano cheese

Instructions:
Boil a large pot of water, add the green beans to the boiling water and blanch for 2 minutes (or 6-8 minutes if you like them softer). Drain in a colander and rinse under cold water or an ice bath to stop them from cooking.

Meanwhile make the topping, heat a medium-sized skillet over medium heat. Add the shallots and sauté about 3-5 minutes, stirring occasionally until golden brown.

Reduce heat to medium-low, add breadcrumbs, grated cheese and thyme; sauté until golden brown, about 5-6 minutes, stirring frequently, careful not to burn.

Preheat the oven to 375F. Lightly spray a 13 x 9 inch baking dish.
Heat oil in a large sauté pan over medium-high heat. Add shallots and sauté 1 to 2 minutes. Add mushrooms, season with salt and pepper and sauté 6-8 minutes, stirring occasionally.

Sprinkle flour over the mushrooms, stir constantly for about a minute, then slowly add chicken stock, then milk.

Bring to a low boil, and cook stirring occasionally until thickened, about 3 minutes. Stir in grated cheese.

Add blanched green beans and mix well, season with salt and pepper as needed; pour into prepared baking dish.

Top with toasted breadcrumbs and bake about 30 minutes.

Nutrition
Serving: 1/8th of recipe, Calories: 160, Carbohydrates: 22g, Protein: 7g, Fat: 6g

11/03/2025

Fall into better habits-- this season, let the leaves drop, not your goals!

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-Call or text Tracy to schedule-
Text only: 570-220-5252
Call Williamsport: 570-326-0400
Call Kingston: 570-287-1110

10/29/2025

Autumn Salad with Pears

I love a good fall salad with lots of texture and flavors, and this Autumn Salad with sweet pears, crunchy pecans, and Gorgonzola nails it!

Add some grilled chicken or steak for a protein boost!

Ingredients:
For the dressing:
2 tbsp red wine vinegar
1/2 tsp Dijon mustard
1 tsp honey
1/4 tsp salt
fresh ground pepper
3 tbsp olive oil

For the salad:
2 small ripe pears (peeled and diced)
1/4 cup (2 oz) gorgonzola cheese, crumbled
8 oz mixed baby greens (baby spinach, arugula, radicchio, etc.)
1 oz about 20 halves pecans

Instructions
In a small bowl, mix vinegar, mustard, honey, salt and pepper. Whisk in olive oil and blend.

In a salad bowl combine baby greens, pears, gorgonzola cheese and pecans.

When you are ready to serve, add the vinaigrette and toss well. Serve immediately.

Nutrition:

Serving: 1/6th, Calories: 175kcal, Carbohydrates: 12g, Protein: 3g, Fat: 13g, Saturated Fat: 3g, Cholesterol: 7mg, Sodium: 192mg, Fiber: 3g, Sugar: 7g
- WW Points: 5

10/28/2025

10/20/2025

Baked Fish With Asparagus: HCG approved

Ingredients
100 grams (3.5 ounces) white fish
½ red onion, minced
1 clove garlic, minced
3 stalks asparagus
4 tablespoons fresh lemon juice
2 tablespoons caper juice
½ cup vegetable broth
Bread crumbs
Parsley
¼ teaspoon dried dill
Pinch of tarragon
Pinch of salt & pepper

Directions
Layer asparagus and fish in a baking dish; mix spices and broth and add to the baking dish. Sprinkle with crumbs and bake at 350°F for about 20 minutes or until fish is cooked through. Serve topped with cooking sauce, parsley, and garnished with lemon wedges.

10/17/2025

Turkey Meatloaf:

Phase 2 and Lifestyle Approved!

Equipment:
Small Skillet
Loaf Pan

Ingredients:
1/4 cup plus 2 tbsp ketchup
2 tsp Worcestershire sauce
1/2 small onion (minced)
1 tsp olive oil
1.3 lb ground turkey (99% or 93% (I prefer 93))
1/2 cup seasoned whole wheat or gluten-free breadcrumbs
1 large egg
1 tsp marjoram
1 teaspoon kosher salt

Instructions:
Preheat the oven to 350F.

In a small bowl combine 2 tbsp of the ketchup with Worcestershire sauce.

In a small skillet, heat olive oil and onion on low heat until translucent, 3 to 5 minutes, remove from heat.

In a medium bowl combine the turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram.

Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.

Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.

Notes
calculated with 99% lean turkey
Nutrition

Serving: 1/4, Calories: 260 Calories, Carbohydrates: 14g, Protein: 37g, Fat: 5g