Strawberry vinaigrette (Enjoy with Arugula salad)
Ingredients:
Strawberries
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
Stevia to taste
Dash of salt
Dash of cayenne (optional)
Fresh ground black pepper to taste
Stevia to taste
Directions:
Combine all ingredients in food processor. Puree until smooth. Pour over fresh arugala or green salad. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.
Makes 1 serving (1 fruit)
Chili
Ingredients:
100 grams lean ground beef (less than 7% fat)
1 cup chopped tomatoes
½ cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste
Directions:
Brown ground beef in small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced.
The longer it cooks the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit)
Phase 3 modifications: Top with cheddar cheese and a dollop of sour cream.
Tomato basil chicken
Ingredients:
100 grams cubed chicken
1 cup chopped tomato
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste
Directions:
Lightly brown the chicken in small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil.
Makes 1 serving (1 protein, 1 fruit or vegetable)
Citrus fish
Ingredients:
100 grams white fish
1 tablespoon minced onion
2 tablespoons lemon juice
Lemon and orange zest to taste
Lemon and orange slices
Chopped parsley
Salt and pepper to taste
Stevia to taste
Directions:
Mix lemon juice with zest and a little stevia. Baste fish with mixture and top with salt, pepper, and lemon and orange slices. Wrap in aluminum foil and place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley.
Makes one serving (1 protein, 1 fruit)
Crunchy sweet apple chicken salad
Ingredients:
100 grams chicken cooked and diced
1 apple diced
3 stalks celery diced
3 tablespoons lemon juice
1/8 teaspoon cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon
Directions:
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)
Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in low
Sugar, Greek yogurt or 1 tablespoon of mayonnaise for a creamier texture.
Lemon Oregano Whitefish Packet w/ Asparagus
Ingredients:
100g whitefish
asparagus (allowed amount)
juice of one lemon
1 t oregano
salt/pepper
Directions:
Preheat the oven to 400F.
1. Snap off woody ends of asparagus and discard.
2. Tear off a large sheet of non-stick aluminum foil.
3. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
4. Place whitefish on top of asparagus.
5. In small bowl, combine lemon juice & oregano, and pour over fish.
6. Fold up edges and completely seal packet on all sides.
7. Bake 10-20 mins, until fish flakes.
8. Serve.
Green Onion Soup
green onions (allowed amount)
2 c vegetable broth
1-2 t liquid aminos
1 t parsley
1 t zsweet
1/2 t paprika
1/2 t salt
1/2 t dill
1/2 t thyme
1/8 t cayenne or red pepper flakes
1/8 t celery seed
1. Briefly steam the green onions until tender.
2. Preheat saucepan over MED heat.
3. Chop steamed green onions.
4. In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
5. Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.
I Shouldn’t Have A V8
tomato (allowed amount)
juice of half lemon
1 t fresh cilantro, minced
1/2 t zsweet (to taste)
1/4-1/2 t garlic paste (to taste) or 1 clove minced
1/4 t cumin
1/4 t sugar-free worcestershire
1/8 t celery seed
salt/pepper (to taste)
tabasco (to taste)
1. In blender, combine all ingredients and puree until reaches desired consistency.
2. Place in refrigerator until chilled or serve over ice.
TIP: Depending on the amount of tomato used, you may need to vary most of these amounts according to taste.
Radish Salad
radishes, sliced (allowed amount)
lemon juice
1 T dehydrated minced onion
1 T parsley
1-2 t liquid aminos
salt/pepper (to taste)
1. In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.
Lemon Ginger Asparagus
asparagus (allowed amount)
1/2 c water
1/2 T fresh minced ginger root
3 cloves minced garlic
lemon zest
black pepper
1. Preheat pan over MED heat.
2. Snap off woody ends of asparagus spears & discard.
3. Snap spears into 2-3 pieces.
4. Add garlic & ginger to the pan & cook for 2-3 mins.
5. Add asparagus & water. Bring to a boil for 5 mins.
6. Remove asparagus and top with lemon rind & pepper.
7. Serve.
Steamed Cabbage
cabbage (allowed amount)
juice of half lemon
1/2 t spicy mustard
salt/pepper (to taste)
1. Place cabbage in steamer. Cover and steam 5-10 mins, until slightly tender.
2. In small bowl, combine spicy mustard and lemon juice.
3. Place cabbage in bowl. Add lemon/mustard mix and toss.
4. Sprinkle with salt/pepper.
5. Serve immediately.
TIP: If you have no steamer available, simply place & cover a strainer/colander over a pot of boiling water.
Lemon Pepper Fish
100g whitefish
juice of half lemon
1-3 cloves minced garlic
1/2 t black pepper
1/4 t salt
1/4 t cumin powder
1/8 t turmeric
1. Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Ensure to coat both sides.
2. Cover & marinate at least 1 hour in refrigerator.
3. Preheat oven to 400.
4. Place the fish in a non-stick baking dish, & cover with the marinade.
5. Bake 10-20 minutes depending on thickness, until fish easily flakes.
6. Squeeze with lemon juice.
7. Serve.
Greek Seasoning Mix
2 t oregano
1 1/2 t onion powder
1 1/2 t garlic powder
1 t salt
1 t black pepper
1 t parsley
1 t basil
1/2 t cinnamon
1/2 t nutmeg
1/2 t thyme
1. Grind spices in food processor or coffee grinder.
2. Store in air-tight container.
Effortless Cream of Chicken Soup
100g cooked chicken
celery (allowed amount)
1-2 c broth
3 cloves garlic
1 T dehydrated minced onion
1/2 t parsley
1/2 t basil
ground white pepper (to taste)
salt (optional)
1. Preheat saucepan over MED-HI heat.
2. In food processor, combine all ingredients and pulse until reaches desired consistency.
3. Pour into saucepan and bring to boil.
4. Reduce heat to simmer, cover, and heat 20-30 mins.
5. Serve.
TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth.
I usually start out by adding 1 c broth to the food processor, and then gradually add more broth until it’s the soup consistency I prefer.
Chile Chicken
100g chicken
1 T red chile paste/sambal oelek
1 T ACV
3 cloves minced garlic
1 t oregano
1/2 t cumin
1/2 t granulated sugar substitute
salt
crushed red pepper (optional)
1. In ziplock bag, add all ingredients except chicken. Mix.
2. Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
3. Place in refrigerator to marinate at least 1 hr.
4. Cook chicken on George Foreman or under broiler until done.
5. Top with crushed red pepper (optional) and serve.
TIP: This tastes great served fresh from the grill with a veggie, or even shredded in tomato soup.
Cinnamon Curry Chicken Soup
100g chicken – cubed
diced onion (allowed amount)
2 c broth
3 cloves minced garlic
1/2 t curry powder
1/4 t cinnamon
1/4 t pumpkin pie spice
salt/black pepper to taste
1. In saucepan, combine all ingredients.
2. Bring to a boil.
3. Reduce heat, cover, and simmer 45 mins.
TIP: The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, I place the breast in whole, and then when the soup is finished, I cube or shred the chicken. Very flavorful!
Lemon Chicken Soup
100g cooked chicken breast (diced or shredded)
chopped spinach (allowed amount)
2-3 c broth
Juice of 1 lemon
1 t thyme
sea salt to taste
ground white pepper to taste
1. Preheat saucepan over MED heat.
2. Combine all ingredients.
3. Bring to a boil, then simmer 20 mins.
4. Serve.
TIP: This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.
Orange Ginger Chicken
100g chicken – cut into chunks
black pepper
orange – cut in 1/4s
2-3 cloves minced garlic
1 T fresh ginger root (about 1/2″-1″ long piece, peeled & minced)
1/2 t basil
juice of half lemon
1. Preheat pan over MED heat.
2. Sprinkle chicken with pepper.
3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins.
4. Add garlic and cook for 1 min.
5. Squeeze juice of orange quarters over chicken.
6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well.
7. Cover and simmer for about 20-30 mins.
NOTE: This includes your meat and fruit portion for this meal.
Kung Pao Chicken
100g chicken – cut into chunks
chopped onion (allowed amount)
1-2 t sambal oelek
red pepper flakes (optional)
Marinade
1 part liquid aminos
1 part rice vinegar
Seasoning
Mash together in small bowl:
3 cloves minced garlic
1-2 t fresh minced ginger root
Sauce
Stir together in small bowl:
1/2 c broth
1-2 t liquid aminos
1 t rice vinegar
1. In small dish, combine marinade & chicken.
2. Refrigerate 30 mins – 1 hour.
3. Preheat non-stick pan over MED-HI heat.
4. Cook chicken 5-7 mins, browning on all sides.
5. Add sambal oelek. Cook 1-3 additional mins.
6. Remove chicken from pan and set aside.
7. Add onion to pan and cook until tender.
8. Stir seasoning mixture in with onions. Cook 1-3 mins.
9. Add sauce mixture to pan. Cook 1-3 mins.
10. Re-add chicken to pan. Stir. Cook 1-3 mins.
11. Top with a few dashes of red pepper flakes (optional).
12. Serve.
TIP: This dish is also delicious with shrimp.
Lemon Mustard Broiled Chicken
100g chicken
juice of 1/2 lemon
1 T spicy mustard
1/2 t black pepper
1/2 t oregano
1/4 t cayenne pepper
1. Preheat broiler.
2. Broil 1 side of chicken 5-10 mins until slightly browned.
3. In small bowl, add the rest of the ingredients and mix well.
4. Spoon mixture onto chicken. Flip over and coat other side.
5. Broil uncooked side 5-10 mins or until no longer pink.
NOTE: This chicken stays really moist and juicy and full of flavor. Enjoy!
Spicy White Chili
100g cooked chicken breast, shredded
1-4 c broth (depending on how soupy you want it)
4 cloves minced garlic
1/2 t cumin
1/4 t oregano
1/4 t red pepper flakes
1/8 t ground cloves
tabasco or hot sauce to taste
1. Preheat pot over MED-HI heat.
2. Add all ingredients except for tabasco/hot sauce.
3. Bring to a boil then reduce heat to simmer, cover, & cook 30 mins.
4. Add tabasco or hot sauce right before serving.
TIP: This is also great fixed in a small crockpot. Toss everything in and put it on while you’re out and come back to great tasting dinner! If using the crockpot, you can use cut up uncooked chicken (even frozen!). Feel free to add your allowed vegetable to this as well – I usually add chopped onion.
Baked Cajun Chicken
100g chicken
1/2 T milk
1/2 t cajun seasoning
1. Preheat oven to 350.
2. In small dish, coat both sides of chicken with milk.
3. Place chicken in glass baking dish.
4. Sprinkle top with cajun seasoning.
5. Bake uncovered 20-30 mins until chicken is no longer pink.
TIP: If you would like it even more spicy, add a bit of Tabasco or Frank’s Red Hot before serving.
This includes 1/2 of your milk portion for the day.
Mock Shake ‘n Bake
1/2 c minced dehydrated onions
1/4 t coriander
1/4 t thyme
1/4 t red pepper flakes
1/8 t oregano
1/8 t paprika
1/8 t black pepper
1/8 t salt
1. Place all ingredients in food processor or coffee grinder.
2. Grind to a powder.
3. Store in air-tight container.
TIP: Use this as coating on your meat before you cook it. Dampen meat, then coat. This is great on chicken, fish, shrimp, even steak burgers.
Breaded Chicken Cutlets
100g chicken
1 grissini (ground into powder)
1/2 c homemade chicken broth
1/4 t garlic powder
1/4 t paprika
1/4 t poultry seasoning (optional)
1/4 t cayenne (use less if you want them less spicy)
salt/pepper to taste
1. Preheat pan over MED heat.
2. In small dish, combine grissini powder, garlic powder, paprika, poultry seasoning, cayenne, and salt/pepper. (You could also use ziplock bag.)
3. Add chicken to seasonings and fully coat.
4. Add half of broth and chicken to pan.
5. Cook for approx. 3-4 mins each side depending on thickness of chicken. Keep adding more broth as it cooks off.
6. Serve immediately.
Fried Chicken Tenders
100g chicken
1 T milk
1 grissini
Seasonings (salt, pepper, paprika, ground red pepper, garlic powder)
1. Preheat oven to 350.
2. Slice chicken breast into 3 tenders.
3. In small bowl, mix milk and any seasonings you prefer.
4. Grind grissini in food processor until it is a powder. (I use my coffee grinder.)
5. Put grissini powder in a separate small bowl.
6. Add chicken to milk mixture and toss to coat well.
7. Then one at a time, place chicken in grissini powder and coat both sides of chicken.
8. Place chicken in glass baking dish and bake 30-40 mins, turning over halfway through.
9. In last 5 mins, turn on broiler and broil 2-3 mins each side.
10. Serve immediately.
NOTE:Remember that this recipe includes both your meat and grissini portion. As well as your daily allowance of milk.
Chicken “Gravy”
1/2 c homemade broth
1 grissini
1. Add 1/4 c broth to small saucepan and bring to boil.
2. While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.)
3. Add the powdered grissini to the pan, whisking constantly until dissolved.
4. Still whisking, add remaining 1/4 c broth.
5. Reduce heat to MED and whisk for 3-4 mins, until thickened.
6. I usually add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Feel free to add any spices you like.
TIP: I pour this over my boiled chicken that I use to make my broth. This gives it a lot more flavor as boiled chicken is usually pretty bland.
Mexican Chicken Soup
100g cooked chicken, shredded into bite-sized pieces
3-4 cloves minced garlic
1 t cumin
1/2 t onion powder
1/2 t chili powder
1/2 t cayenne (use less if you don’t want it as spicy)
diced tomato
2-3 c homemade chicken broth
1/4 c fresh chopped cilantro (optional)
1. Preheat pot over medium-high heat.
2. Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
3. Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
4. Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
5. Bring to a boil.
6. Reduce heat to a simmer, and add chicken.
7. Simmer for 20 minutes.
8. Stir in cilantro, and simmer for 5 minutes more.
TIP: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple task.
Easy Homemade Broth
100g chicken (you can add more chicken – you just need to track your portions)
parsley
onion powder
garlic
thyme
rosemary
oregano
basil
bay leaf
salt
black pepper
1. Fill saucepan 3/4 full with water.
2. Bring to boil.
3. Add chicken and seasonings.
4. Boil for 20 mins.
5. Remove boiled chicken & serve or refrigerate and save for later.
6. Strain out bay leaf & seasonings.
7. Let broth cool to room temperature.
8. Skim fat off surface (if any).
9. Refrigerate broth.
10. Once cold, skim the rest of the fat from the top (if any).
11. Store in refrigerator or freeze for later use.
TIP: You can add on-protocol veggies such as 3-4 stalks celery (I usually add the trimmings that I don’t eat) and 1 onion for more flavor – just be sure to strain them at the end. You can also choose to omit the chicken altogether and just use the celery and onion with the seasonings for a simple veggie broth. OR add your steak trimmings that you’ve inevitably had to trim from your steaks and add to the broth for a beef broth.
TIP2: I usually freeze the broth in ice cube trays after cooling and skimming all fat. Then after they freeze, I place the cubes of broth in a freezer bag. This makes for easy use when ‘frying’ up shrimp, chicken, etc. Just toss a broth cube into a pan and let it melt then add your meat, etc. It adds flavor and keeps food from sticking.
Steak (or Chicken) Pizzaiola
100g steak (or chicken)
tomato (diced)
2-3 cloves minced garlic
1 t oregano
1 t basil
1/4 t chili powder
black pepper
1. Preheat oven to 350.
2. Place 1/2 of the diced tomato in casserole dish.
3. Add meat on top of tomato and top with minced garlic.
4. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak.
5. Cover tightly with aluminum foil or with lid.
6. Bake 45-60 mins.
TIP: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Then follow with same steps as above.
Garlic Chicken
100g chicken400g chicken – 4 servings
diced onion
3-5 cloves garlic – unpeeled & left whole
juice of half lemon
black pepper to taste
1. Preheat oven to 350.
2. Heat non-stick saucepan over MED.
3. Add the onion. Stir constantly until tender. 5-10 mins.
4. Transfer onions to glass baking dish.
5. Place chicken atop onions.
6. Squeeze on lemon juice & sprinkle with pepper.
7. Place garlic around and on the chicken.
8. Cover tightly either with lid or aluminum foil.
9. Cook for 30-45 mins or until chicken is no longer pink.
Note: You don’t have to eat the onions as your veggie (it’s primarily for flavor). Just eat the chicken and add veggie of your choice.
Blackened Chicken Salad
100g chicken tenders
1 t paprika
1/2 t onion powder
1/2 t garlic powder
1/4 t oregano
1/4 t thyme
1/4 t white pepper
1/4 t black pepper
1/4 t ground red pepper
spinach or salad greens (as allowed)
1. Combine all spices and rub on chicken.
2. Grill until no longer pink.
3. Serve over spinach or salad greens.
Boneless Hot Wings
100g chicken breast tenders
1/4 c vinegar
1/4 c water
1-2 T cayenne pepper
1-2 T chili powder (adjust as needed)
1. In small bowl, mix vinegar, water, and cayenne pepper.
2. Add chicken to marinade and refrigerate for 1-2 hrs.
3. Preheat oven to 350.
4. Add chili powder to a small dish and dip chicken in chili powder.
5. Place on rack in baking pan.
6. Bake 15-20 mins turning halfway through.
7. Serve immediately with some homemade buffalo sauce or Frank’s Original Red Hot Sauce.
Steak Fajitas
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 cup water
3 ½ flat iron steak or top round steak.
1 green bell pepper—cored, seeded and cut into thin strips
1 medium onion, thinly sliced
2 tablespoons fresh lime juice.
1. In a zip plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, water. Add the steak, bell pepper and onion, seal and knead gently to coat. Refrigerate for 15 minutes.
2. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the steak is cooked through, about 6 minutes. Remove from the heat. Serve immediately.
Jerk Turkey Salad
3 ½ oz of turkey breast
1 tablespoon Caribbean jerk seasoning
½ sliced peeled cucumber
2 oz chopped fresh pineapple (do not use can pineapple)
2 oz strawberries or raspberries
¼ cup sliced celery
2 slices of green onion
¼ cup lime juice
Salt and cumin to taste.
1. Grill Turkey breast with jerk seasoning until turkey is not longer pink and juices run clear. Remove from grill and cool.
2. Cut turkey into bite-size pieces. Toss together greens, turkey, cucumber, pineapple, strawberries, and green onion.
3. Combine lime juice; add salt and cumin to taste.
Chicken Fajitas
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 cup water
6 oz boneless chicken breast cut into 1/2-inch strips
1 green bell pepper—cored, seeded and cut into thin strips
1 medium onion, thinly sliced
2 tablespoons fresh lime juice.
1. In a zip plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, water. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 15 minutes.
2. Heat a large nonstick skillet. Empty the contents of the bag into the skillet and cook over medium heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat.
Grilled Marinated Shrimp
1/4 cup chopped fresh cilantro
1 lemon, juiced
3 cloves garlic, minced
1 teaspoon salt
1 teaspoon ground black pepper or cumin
6 oz large medium cooked shrimp, peeled and deveined with tails attached
1. In a zip plastic bag, combine the shrimp with the salt, cumin or pepper, garlic, lemon, cilantro. Seal, and marinate in the refrigerator for 15 min to 1 hour.
2. Preheat grill for medium-low heat. Cook shrimp for 5 minutes per side, or until opaque.
3. Add side of vegetables or salad as desire.
