Parmesan Crusted Chicken

Parmesan Crusted Chicken
1/3 cup Olive oil based Mayonnaise
1/4 cup grated Parmesan cheese
4 boneless, skinless chicken breast halves (about 1-1/4 lbs.)
25 almonds
Italian Seasoning
1/2 teaspoon salt
1/2 teaspoon dried parsley flakes
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
Preheat oven to 425°.
Combine olive oil based mayo with cheese in medium bowl. Arrange chicken on baking
sheet. Evenly top with Mayonnaise mixture. Meanwhile, place almonds in a food
processor until almonds are the consistency of "bread crumbs". After, add all the
ingredients from the Italian Seasoning and mix (see above) then sprinkle onto chicken.
Bake until chicken is thoroughly cooked, about 20 minutes.
Burger with green bean "fries"
1 lb lean ground beef
1 head romaine lettuce (if desired)
1 yellow onion (if desired)
McCormic Caribbean Grilled Steak Recipe inspirations seasonings (Baking isle)
1 bag of frozen green beans
Parmesan cheese
Cook green beans in the microwave first so that they are not frozen and then on a lined
baking sheet spray them with olive oil spray and sprinkle parmesan cheese over them.
Pre-heat oven to 425 degrees and bake for 15 minutes. You may want to broil the green
beans for an additional 2 minutes after baking to achieve crispiness. Meanwhile, add
spices to ground beef and mix well. Form into 4-5 hamburger patties and place them in
a coated pan over medium heat, turning as needed until well done. Set aside and pair
with green beans and toppings as desired. Enjoy.
Kale "Ratatouille":
Makes 8 servings
2 tbsp extra virgin olive oil
2 cloves garlic, minced
2 small yellow onions, thinly sliced
1 large sprig fresh rosemary
1 tbsp dried thyme
1 small zucchini, quartered
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
1 (28 ounce) can of marinated peppers (found on the pickle isle), pureed
4 C shredded kale
1 tsp salt
Directions: Heat oil in a large saute' pan over medium heat. Add the onions and garlic
to the pan and saute' for 4-6 minutes or until lightly browned. Add rosemary, thyme,
peppers, zucchini and pureed marinated peppers as well as kale and salt to the pan.
Simmer for 20 minutes, stirring every 5 minutes. Enjoy!
Broiled Tilapia Parmesan
Makes 4 to 6 servings (4 servings provides 8 ounces, 6 servings provides 6
ounces of protein /portion)
1/2 C Parmesan Cheese
2 tbsp butter, softened
2 tbsp mayo
squeeze of lemon juice
1/4 tsp dried basil
1/8 tsp onion powder
1/8 tsp celery salt
pepper to taste
2 pounds tilapia fillets
Directions: Preheat the broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayo and lemon juice.
Season with basil, pepper, onion powder and celery salt. Mix well. Arrange fillets in a
single layer on the pan. Broil a few inches from the heat for 2-3 minutes. Flip the fillets
over and broil for a few more minutes. Remove the fillets from the oven and cover them
with the Parmesan cheese mixture on the top side. Broil for 2 more minutes, or until the
topping is browned and fish flakes easily with a fork. Pair with a side of collard greens
or a veggie of your choice!
Mediterranean Roasted Turkey Salad:
4 ounces roasted turkey breast, cooked
1/2 C baby spinach
1/2 C romaine
2 slices red onions
8 kalamata olives
4 marinated roasted red peppers
1 tbsp extra virgin olive oil
salt and pepper to taste
Directions: Combine all ingredients and enjoy! (makes 1 serving)
Lemon-herb Baked Rainbow Trout
Number of Servings: 3
1 large Rainbow Trout fillet (16 oz.)
1 lemon (sliced)
1 tbsp Tarragon
1.5 tsp Marjoram
1 tbsp Extra Virgin Olive Oil
Salt and Pepper to taste
Place the oven rack centered in the oven. Preheat oven to 400 degrees. Line a baking
sheet with aluminum foil and coat with nonstick spray. Cut the fish fillet into 3 pieces
and place them on the baking sheet.
Sprinkle fish with salt and pepper to taste. Arrange lemon slices on top of fish fillets.
Sprinkle Tarragon and Marjoram on top of fish fillet and then drizzle on the olive oil.
Place in oven and bake for 14 minutes, or until fish is flakey and opaque in the center.
Remove from oven and enjoy!
Tartar Sauce
1/2 cup kraft mayonaise
• 2 T. sugar free pickle relish
• 1 large green onion chopped
• 1 & 1/2 t. red wine vinegar
Directions: Mix all together and refrigerate for 1 hour before serving. Makes 12
servings, 2 teaspoons per serving.
Zucchini, Mozzarella and Red Pepper Sauce Bake
2 large zucchinis
1 (16 oz) glass jar of no sugar added roasted red peppers (found in pickle isle)
¼ C 2% mozzarella cheese
*16 ounces cooked ground turkey
Pre-heat the oven to 350 degrees. Cut the zucchini into cubes and place in a 9x5 glass
baking pan. Puree the roasted red peppers in a food processor or blender and pour over
zucchini. Sprinkle cheese on top. Allow to bake in the oven for 15-20 minutes. Take it
out and add the pre-cooked ground turkey and allow to cook for a minute or two more
(just to allow the turkey to get warm).
Makes 4 servings and provides 4.5 ounces of protein and two vegetables per serving.
Greek Style Grass Fed Lamb Shanks
4 grass fed lamb shanks
4 garlic cloves
4 tbsp coconut oil
1 tbsp oregano
sea salt to taste
black pepper to taste
1 C water
Preheat oven to 350 degrees. Cut 1/2 inch slits in several places on both sides of
shanks. Stuff garlic slivers into slits, lengthening or deepening as needed. Add coconut
oil to the bottom of a deep, lidded, 12 inch heavy roasting pan and heat on medium high
heat. Brown all sides of shanks. Sprinkle with oregano, salt and pepper on both sides,
then pour water in-between shanks. Cover pan and bake 30 minutes. Remove from
oven, remove lid and flip shanks. Cover pan and bake 2 hours more, flipping the shanks
every 30 minutes. Check meat for tenderness, it should easily pull off the bone and have
a nice aroma. Remove from oven, season with salt and pepper as needed. Serve with
cooked veggies.
Makes 4 servings ~4.5 ounces protein/portion.
Spicy Chicken Breasts
2.5 tbsp paprika
2 tbsp garlic powder
1 tbsp salt
1 tbsp thyme
1 tbsp onion powder
1 tbsp cayenne pepper
1 tbsp black pepper
4 skinless, boneless chicken breast halves
1. In a medium bowl, mix together the paprika, garlic powder, salt, onion powder,
thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of
this seasoning mixture for the chicken; store the remainder in an airtight container
for later use (for seasoning fish, meats, or vegetables).
2. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of
seasoning onto both sides of the chicken breasts.
3. Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on
each side, until juices run clear.
4. Serve over a salad, enjoy!
Makes 4 servings. Weigh each breast to determine protein amounts.
Balsamic Brussels Sprouts
2- 3 cups brussels sprouts, sliced in half
dash salt and pepper, to taste
3 tbsp balsamic vinegar
3 tbsp olive oil
Pre-heat oven to 375 degrees.Whisk together the vinegar, salt and pepper together in a small
bowl. Slowly incorporate the olive oil until a dressing is formed.Place the brussels sprouts in a
single layer on a baking sheet. Drizzle the oil and vinegar over the sprouts and gently toss to
Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.
Lacto-Fermented Dilly Beans
One-quart Mason jar
1- or 2-piece lid
1 1/4 lbs young green beans (beans should be crunchy)3 to 4 tsp sea salt (It’s important
to use non-iodized salt. This includes sea salt, land salt, and kosher salt without
2 to 4 garlic cloves, crushed
1 to 2 flowering dill heads (substitute 1 tsp dried dill if you have no fresh dill)
1 tsp mustard seed
Fresh or dried hot pepper to taste
(Optional) Add coriander, cloves, black pepper, cinnamon, or ginger to taste
1. Boil 2 to 3 quarts of water with a little non-iodized salt.
2. Submerge green beans for 2 to 3 minutes (until they turn bright green); remove from
heat and cool completely with cold water.
3. Place cooked, cooled beans in a clean, 1-quart Mason jar and add salt, garlic, and
4. Cover beans, spices, and salt with water to top of jar.
5. Put a 1- or 2-piece lid on the jar; shake to dissolve salt.
6. Place jar in a room where the temperature is steadily 65˚F to 75˚F (If the temperature
fluctuates, the fermentation will be mediocre.)
The beans should be done in about 14 days. After this initial fermentation, the beans
should be stored in the refrigerator. They will continue to mature and age for several
months, but you can eat them any time.
Slow cooked Pork, Cabbage and Onions
Makes 12 servings, 4 ounces of protein per portion, 1 veggies serving.
3 lbs lean pork shoulder cut into bite sized pieces
1 large head of cabbage cut into chunks
1 large onion
1 tsp salt
1/2 tsp black pepper
3 whole cloves
1/8 tsp nutmeg
6 ounces diet rite
1 tsp caraway seeds
6 ounces beef broth
Directions: Preheat oven to 300 degrees. In an oven proof pan with a tight fitting lid,
sauté onion in bacon until slightly translucent. Add pork and sauté for 5-6 minutes.
Add cabbage and remaining ingredients, bring to a simmer and cover with lid. Place in
oven and let cook for 3-4 hours. You can strain the juices out and deduce them and
serve with the dish or just use a slotted spoon. Serve in a bowl, enjoy!
* Because this recipe calls for Diet rite soda make sure to limit it to no more
than twice/week.
Roasted Vegetable Bites
1 C sliced zucchini or egg plant
1 tsp olive oil
1 slice reduced fat provolone cheese
3 fresh basil leaves
Directions: Pre-heat oven to 450 degrees. Brush the eggplant or zucchini with olive oil
and allow to roast for ~15 minutes. Top with 1 slice of cheese and fresh basil(cut into
pieces that fit each slice of vegetable). Can pair this with an apple for a great snack.
Makes 2 servings with 1/2 ounces of protein per serving.
Roasted Pepper (no tomato) Chili
16 ounces lean ground beef
1/2 large yellow onion, chopped
1 large jalapeno pepper, roasted and chopped
2 jars of roasted red peppers (glass jar), no added sugar
1 tablespoon dark chili powder
1/2 tablespoon garlic, minced
1 tablespoons olive oil
salt and pepper to taste
Cooking Directions
Heat a large pan to medium heat and add olive oil. Add onion and cook about 2-3
Season ground beef with salt and pepper then add to the pan. Brown about 5 minutes.
This will help seal in the flavor and juices.
While beef is cooking, puree the peppers (both jars) then add all remaining ingredients
to a large crock pot or slow cooker and mix well.
Add beef and onions. Stir.
Cook on high heat for 2 hours, then reduce heat to medium and cook for at least one
more hour. You can leave it in longer for the meat to grow more tender.
Makes 4 servings, 4 ounces of protein per portion. 2 vegetabeles/portion.
Cabbage "Hash Browns"
(2 servings)
2 cups cabbage -- thinly sliced
1 egg
1 green onion -- chopped
1 Tablespoon canola oil
salt and pepper -- to taste
Combine all ingredients except canola oil in a medium bowl. Stir until well combined.
Heat oil in a large skillet over medium-high heat. With hands, clump hash mixture to
form two patties. Place patties in skillet. When brown on one side, turn patties and cook
the other side.
Tuscan Chicken and Roasted Broccoli:
1/2 cup diced roasted red peppers
2 tablespoons diced red onion
1/4 cup sliced, drained sweet pimientos
1/4 cup snipped fresh basil leaves
1/2 teaspoon balsamic vinegar
Salt and freshly ground black pepper
3/4 pound boneless, skinless chicken breasts
Olive oil spray
• Roasted Broccoli, recipe follows
Mix roasted red peppers, onions, sweet pimientos, and basil together in a small bowl.
Add vinegar and toss to mix. Add salt and pepper, to taste. Set aside.
Place chicken between 2 pieces of waxed paper or aluminum foil and flatten with a meat
mallet or the bottom of a heavy skillet to 1/2-inch thick. Heat a large nonstick skillet on
medium-high heat and spray with olive oil spray. Add chicken and sauté 3 minutes per
side. Sprinkle salt and pepper, to taste, on the cooked sides. Divide between 2 dinner
plates and spoon the pepper relish on top.
Roasted Broccoli:
1/2 pound broccoli florets (4 cups)
• 2 teaspoons olive oil
• Salt and freshly ground black pepper
Spread the broccoli onto a cookie sheet and drizzle with olive oil. Roast in oven on 400
degrees until dark green in color and slightly crisp. Add and salt and pepper, to taste
Lemon-Dill Shrimp
12 oz frozen peeled and deveined medium shrimp, thawed
1 lemon
2 tbsp olive oil
3 cloves of garlic, thinly sliced
6 C baby spinach
1/2 tsp Italian seasoning, fresh dill sprigs if desired
Rinse shrimp; pat dry with paper towel. Finely shred 1 tsp peel from the lemon; set
aside. Juice the lemon in a bowl and set aside. In a 12-inch skillet, heat olive oil over
medium heat. Cook garlic in hot oil for 1 minutes. Add shrimp; cook for 3-4 minutes,
turning frequently until shrimp are opaque. Add spinach. Toss until spinach begins to
wilt. Stir in Italian seasoning, lemon peel and 2 tbsp lemon juice. Season to taste with
salt and pepper and top with fresh dill. Makes four, 3 ounce servings of protein and 1
serving of veggies per portion. Enjoy!
1 tablespoon paprika
1 tablespoon coarse ground black pepper
2 tablespoons Stevia
1 1/2 teaspoons kosher salt
1 teaspoon dry mustard
1/2 teaspoon Cayenne pepper
1 teaspoon garlic powder
1/2 teaspoon onion powder
Mix ingredients together and store in an airtight container.
Rub meat thoroughly with mixture several hours before using.
Rosemary Roasted Turkey
3/4 cup olive oil
3 tablespoons minced garlic
2 tablespoons chopped fresh rosemary
1 tablespoon chopped fresh basil
1 tablespoon Italian seasoning
1 teaspoon ground black pepper
salt to taste
1 (12 pound) whole turkey
Preheat oven to 325 degrees F (165 degrees C).
In a small bowl, mix the olive oil, garlic, rosemary, basil, Italian seasoning, black pepper
and salt. Set aside.
Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin
from the breast. This is done by slowly working your fingers between the breast and the
skin. Work it loose to the end of the drumstick, being careful not to tear the skin.
Using your hand, spread a generous amount of the rosemary mixture under the breast
skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the
outside of the breast. Use toothpicks to seal skin over any exposed breast meat.
Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom
of the pan. Roast in the preheated oven 3 to 4 hours, or until the internal temperature of
the bird reaches 180 degrees F (80 degrees C).
Grilled Steak Skewers with Peaches and Red
1 tbsp extra virgin olive oil
1 tbsp basil minced
1 clove garlic, minced
1 tbsp grated fresh ginger
2 tbsp ground cumin
1 tsp salt
1/2 tbsp ground pepper
1 1/4 pounds boneless sirloin steak cut into 32 (1 inch) pieces
2 firm ripe peaches cut into 8 wedges
1 small red onion, cut into 8 wedges
1 large bell pepper, red. Cut into 8 pieces
Brush the grill with olive oil
In a bowl combine 1 tbsp olive oil with basil, garlic, ginger, cumin, salt and pepper. Add
sirloin pieces and toss to coat. Thread 4 steak pieces, 2 peach wedges, 1 onion wedge
and 1 peice of bell pepper alternately onto each of 8 (12 inch) skewer. Place skewers on
the grill rack and grill turning occasionally 3-4 minutes per side for medium rare.
Mexican Chicken Soup
1 C/serving provides 4 ounces of protein and 1 veggie serving.
1 lb boneless skinless chicken breasts cut into 1 inch cubes
2 tsp olive oil, divided
1 medium onion, chopped
4 cups chicken broth
1 can (15.5 oz) roasted red peppers with no added sugar, un-drained
1 jalapeno pepper, seeded and minced
1/4 tsp ground cumin
Sauté the chicken in 1 tsp oil until no longer pink. Remove. In the same pan, sauté
onion and chili powder in remaining oil until onion is tender. Add the broth, peppers,
cumin and jalapeno. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
Spiced Roasted Salmon:
12 four ounce servings
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp stevia
1 tbsp hot or mild chili powder
1 tsp salt
1 tsp ground cinnamon
1 tsp ground black pepper
1/2 tsp cayenne pepper
1 3lb piece of salmon
Preheat oven to 400 degrees. Line large baking sheet with foil or parchment paper. In a
small bowl, combine all the rub ingredients. Place the salmon skin side down on the
prepared baking sheet. Spread the rub on the flesh side of the salmon. Roast the
salmon for 17-20 minutes or until cooked through. Turn the oven to broil. Broil the
salmon an additional 3-5 minutes until slightly golden. Place the whole salmon on a
platter. Enjoy.
Spinach Burgers:
1 bag of thawed and well drained chopped spinach
2 egg whites
1 whole egg
1/4 c diced onion
1/2 c shredded cheese
1/4 c Parmesan cheese
1/4 C cauliflower (steamed and blended)
1 tsp red pepper flakes
1 tsp salt
1/2 tsp garlic powder
Combine ingredients in a large bowl and divide into 6 patties. In a large skillet coated
with cooking spray, cook the patties on each side until egg is cooked through and patty is
firm ~2 minutes each side. Enjoy! Counts as 1 vegetable, negliable protein.
Broiled Salmon with Herb Crusted Mustard
2 garlic cloves
3/4 teaspoon finely chopped fresh rosemary leaves
3/4 teaspoon finely chopped fresh thyme leaves
1 tablespoon extra-virgin olive oil
2 tablespoons Dijon mustard
2 tablespoons whole-grain mustard
Nonstick olive oil cooking spray
6 (6 to 8-ounce) salmon fillets
Salt and freshly ground black pepper
6 lemon wedges
In a food processor or blender, combine garlic, rosemary, thyme, oil, Dijon mustard, and
1 tablespoon of whole-grain mustard. Grind the mustard sauce until combined, about 30
seconds. Transfer to a small bowl. Add remaining 1 tablespoon of whole-grain mustard
to the sauce and stir to combine. Set aside mustard sauce.
Preheat the broiler. Line baking sheet with foil. Spray the foil with nonstick spray.
Arrange the salmon fillets on the baking sheet and season with salt and pepper. Broil ~ 2
minutes. Place mustard sauce over the fillets. Continue broiling until the fillets are just
cooked through and golden brown, about 5 minutes longer.
Transfer the fillets to plates. Makes six 6-8 ounce protein portions. Pair with a stage 2
veggie, enjoy!
Cauliflower Cheese Soup
Serves 8
2 tablespoons olive oil
1 cup finely chopped onion
4 cups cauliflower florets, cut into bite-sized pieces
2 cups chicken or vegetable broth
1/2 cup heavy whipping cream
2 cups water
2 tablespoons butter
8 ounces 2% shredded cheese of choice
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon freshly grated nutmeg
Salt and pepper to taste
1. Heat olive oil in a stockpot over medium-high heat. Add onion and cook, stirring,
for 5 minutes. Add cauliflower and broth, lower heat to medium, and cover pot.
Cook for 5 to 10 minutes or until cauliflower is tender.
2. Whisk together cream and water in a medium-sized bowl and set aside. In a large
saucepan over medium heat, melt butter. Gradually add cream and water to this
mixture, stirring constantly. Continue to cook and stir as needed.
3. Reduce heat to medium-low and add cheese, herbs and spices. Cook, stirring,
until cheese is melted. Pour cheese mixture into stockpot with cauliflower (use a
hand blender if desired to puree). Reduce heat to low and simmer for 20
minutes. Be sure to not boil. Serve hot.
*½ C per portion, each portion provides 1 ounces of protein/portion.
Cauliflower "Rice"
1 head cauliflower
Process fresh cauliflower until it is the size of rice, either using the plain steel blade or
the shredder blade. Alternatively, you can shred it with a hand held greater, or even use
a knife, if you have the dexterity to chop it up very finely. Microwave it in a covered
dish. DO NOT ADD WATER. Cauliflower absorbs water and the granules will be
gummy. Instead just microwave by itself for a few minutes until fluffy.
Serving 1/2 C cooked.
Onion-apple Pork Chops:
2 boneless pork loin chops (4 oz each)
1/4 tsp garlic salt
2 tsp olive oil
1/4 tsp lemon pepper seasoning
1 small onion, thinly sliced
1 medium apple, peeled and thinly sliced
1/3 C chicken broth
stevia to taste
Sprinkle chops with garlic salt and lemon-pepper. In a large ovenproof skillet, brown
chops in oil. Remove and keep warm. In the same skillet, sauté apple and onion in
drippings until tender. Stir in broth and a little stevia. Bring to a boil. Reduce heat;
simmer, uncovered, for 5-7 minutes or until liquid is almost evaporated. Return chops
to pan. Cover and bake at 350 degrees for 15-20 minutes or until temp reaches 145
Makes 2 servings/portion. ~3-4 ounces of protein and 1 serving of fruit.
Grilled Chicken and Peaches with Green Beans:
8 oz green beans, trimmed (about 2.5 cups)
1 lb chicken tenders
2 peaches, cut in wedges
2 tbsp olive oil
1 oz feta cheese
fresh thyme
Lightly brush chicken and peaches with oil, season with salt and pepper. Grill over
medium heat for 4-6 minutes, until no pink remains in chicken and peaches are tender
and grill marked. In a large bowl, combine chicken, green beans and peaches with the
feta. Drizzle with remaining olive oil; sprinkle with thyme.
Makes four, 4 ounce servings with 1/2 serving of fruit and 1 vegetable serving per
Chopped Summer Salad
Makes 4 servings
4 C of shredded cabbage
4 C of mixed spring greens
lemon juice from 1 fresh lemon
1/4 C yellow pepper, chopped
1/4th C green pepper, chopped
1/4th C red onion, chopped
1/4th C cucumber, chopped
3 tbsp red wine vinegar
3 tbsp olive oil
salt and pepper to taste
Rinse lettuce and veggies. Pat dry and mix in a large bowl combining all
ingredients. May substitute any approved stage 2 veggies you wish. Enjoy!
Peaches in Basil "syrup"
1 C water
1/4 C stevia
2 tsp lemon zest
1 tbsp lemon juice
2 small peaches, pitted and halved
1/4 C basil, chopped
Directions: Combine water, stevia, lemon zest and lemon juice into a sauce pan and
bring to a simmer, stirring often until stevia is dissolved. Add peach halfs and allow to
simmer until tender. Remove peaches and set aside. Return liquid to a boil for about
10-12 minutes to reduce. Stir in basil, remove from heat and allow to cool for 40
minutes (this makes the "syrup"). Drizzle the "syrup" over peaches and chill for 4
Makes 4 fruit servings. Consider pairing with a side of cottage cheese to add protein!
Hot Chicken and Artichoke Dip
2 C Shredded Swiss cheese
1 can (ounces) premium chunk breast of chicken, drained and flaked
1 can (8 oz) artichoke hearts
1/2 C olive oil based mayo
1/4 C heavy whipping cream
1/2 C diced red bell pepper
1/4 C parmesan cheese
1/4 tsp garlic powder
1/4 tsp hot pepper sauce
Heat oven to 350 degrees
Combine all ingredients into a 1 1/2 quart oven proof casserole dish. Bake for 20-30
minutes, or until mixture is hot and bubbly and edges brown.
Makes 12 servings with 1.5 ounces of protein/portion.
Mixed Mushroom Pie:
makes 6 servings, 2 ounces of protein per portion.
1 muffin tin
1 tsp coarsely ground black pepper
1 lb sliced mixed mushrooms
4 eggs
1/4 C heavy cream mixed with 1/2 C water
1 tsp garlic salt
1 tsp onion powder
1/2 tsp dried thyme
1/8 tsp ground nutmeg
1/8 tsp cayenne pepper
1 C reduced fat swiss, shredded.
Heat oven to 375. Coat muffin pan with cooking spray. Heat non-stick skillet over
medium high heat. Add mushrooms and cook 5-7 minutes, stirring occasionally until
browned. Set aside. Whisk together eggs, cream, water, mustard, garlic salt, onion
powder, dried thyme, nutmeg and cayenne. Stir in 1/2 C of cheese. Sprinkle remaining
1/2 C cheese into the muffin tin to make "crust" . Then spoon mushrooms into each
muffin mold followed by the egg mixture. Bake at 375 for 35-40 minutes or until set.
Cool to room temp before enjoying. May be paired with broccoli and cauliflower if
Recipe adapted from Family Circle Magazine May, 2012.
Chimichurri Sauce:
4 servings:
1/2 small garlic clove
1 tablespoon red-wine vinegar
1/4 cup fresh hebs, such as parsley, mint and cilantro
1 tablespoon extra virgin olive oil
1 tablespoon water
Kosher salt and freshly ground black pepper
Combine the garlic, vinegar, herbs, olive oil and water in small food processor,
pulse until herbs are coarsely chopped. Season with salt and pepper. Spoon over grilled
steak for a great summer sauce!
*Recipe from Food Network.
Cool Chicken and Zucchini salad
4 servings:
2 medium zucchinis, shaved with potato peeler
1 tbsp extra virgin olive oil
2 tbsp fresh lime juice
1 pkt stevia
1 red chili or 1/2 tsp crushed red pepper flakes
Salt and pepper
1 granny smith apple cut into wedges
1/2 seedless cucumber, cut into thin half-moons
2 scallions, thinly sliced
1 two pound rotisserie chicken
1/4 C fresh mint, thinly sliced
Cook the zucchini in the olive oil over medium heat until tender, allow to cool.
Meanwhile, in a large bowl, whisk together the lime juice, stevia, chili and 1/4 tsp salt
and pepper. Add the apple, cucumber and scallions to the lime juice mixture and toss to
coat. Slice or shred the chicken, discarding the bones. Add to the apple- cucumber mix
and toss to combine. Add the zucchini "pasta" and toss again.
Earl Grey- Crusted Salmon:
1 orange peel, washed
2 tbsp Earl Grey or other black tea leaves
1/2 tsp black peppercorns
1/2 tsp ground mace
1/2 tsp salt
2 tsp unsalted butter
1.5 lbs wild caught salmon fillets with skin on
1 tbsp flat leaf parsley chopped
Directions: Preheat oven to 350 degrees. Zest orange and reserve. Remove pith, slice
orange crosswise and set aside. In a clean spice or coffee grinder, grind zest with the tea
leaves, peppercorns, mace and salt into a powder. It will be moist.
Melt butter in a large oven safe skillet over medium heat. Season the salmon with salt
and pepper to taste. Sauté the fish flesh side down until brown, about 5 minutes. Turn
with a spatula, sprinkle on the tea spice mixture and spoon the butter in the pan over
the fish. Bake in the oven until salmon is just cooked, about 8-10 minutes. Remove and
sprinkle with parsley.
Makes 4 servings. *Recipe from Food and Nutrition Magazine summer 2012
Grilled Greek Fish:
1/4 C lemon juice
3 tbsp olive oil
2 tbsp fresh oregano, minced
2 tbsp mint, minced
1 garlic clove, minced
1/2 tsp lemon zest (peel of lemon)
1/2 tsp Greek seasoning
4 six ounce fillets of tilapia
In a large plastic bag combine lemon juice, olive oil, herbs, garlic, zest and seasonings
then add the fish and seal bag to coat. Refrigerate for 30 minutes. Drain and discard
marinade. Grease grill rack, Grill tilapia, covered over medium heat or broil for 4-5
minutes on each side until fish flakes easily.
Makes 4 servings. Pair with stage 2 veggie of choice.
Recipe from Healthy Cooking magazine, June-July 2012.
Cucumber and Red onion Salad:
2 small seedless cucumbers, thinly sliced
1 C thinly sliced red onion
1 tbsp white vinegar
1 tbsp white wine vinegar
1 tbsp rice vinegar
1/4 tsp salt
1/4 tsp pepper
1/4 tsp sesame oil
In a small bowl, combine cucumbers and red onion. In another small bowl, whisk the
vinegars, salt, pepper and oil. Pour over cucumber mixture; toss to coat. Cover and
refrigerate for at least an hour. Serve with slotted spoon. Makes four servings.
Seared fish with artichoke relish
3 tbsp olive oil
1 medium onion, chopped
2 stalks celery, chopped
2 cloves garlic, chopped
1-14 oz can artichoke hearts, rinsed, chopped
1 tbsp red wine vinegar
1/2 C fresh flat leaf parsley, chopped
4-six oz pieces of skinless white fish fillets (cod, tilapia, etc)
Heat 1 tbsp oil in large skillet over medium heat. Add onion, 1/2 tsp salt and 1/4 tsp
pepper and cook, covered stirring occasionally for 6 minutes. Add the celery and garlic
and cook, covered, stirring occasionally, for 3 minutes. Add the artichokes, vinegar and
1 tbsp olive oil and mix to combine. Fold in parsley and transfer the artichoke relish to
bowl. Wipe out the skillet with damp paper towel and heat remaining tbsp oil over
medium high heat. Season fish with 1/2 tsp salt and pepper and cook until golden
brown (3-5 min/side). Spoon relish over fish and serve.
Makes 4 servings.
Orange ginger turkey meatloaf:
Makes 4 servings
1 orange
¼ C flax meal
1 egg white
1 tbsp fresh ginger
2 cloves garlic, finely chopped
½ C cilantro, chopped
4 scallions, thinly sliced
1 ¼ lb lean ground turkey
2 tbsp low sugar ketchup
6 cups mixed greens
1 tbsp olive oil
Instructions: Heat oven to 375 degrees. Line a rimmed baking sheet with foil. Using
a vegetable peeler, remove 2 strips of zest from the orange and very thinly slices on a
diagonal; transfer the zest to a large bowl and set the orange aside. Combine flax meal
with egg white, ginger, garlic, 1 tbsp water and ½ tsp each salt and pepper to the bowl
with the zest and whisk to combine, stir in cilantro and half the scallions. Add the
turkey mix just until incorporated. Transfer the mixture to the prepared baking sheet,
shape into a 9X3.5 inch loaf and bake for 25 minutes. Brush the ketchup over the entire
loaf and continue cooking until the internal temp is 160 degrees then allow to cook an
additional 10 to 15 minutes. Let rest for 5 minutes before slicing. While the meat loaf is
resting, cut away the peel and white pith of the orange and thinly slice into rounds. In a
large bowl, gently toss the orange slices, greens, oil, cilantro leaves and remaining
scallions and ¼ tsp of salt and pepper. Serve with meatloaf.
Roasted Red Pepper Soup
2 tbsp olive oil
2 medium size onions, finely chopped
2 large green bell peppers, finely diced
6 large garlic cloves, minced
4 containers of prepared roasted red peppers (use liquid)
4 C vegetable broth
1/2 tsp pepper
1/2 tsp chili powder
1 tbsp fresh cilantro (optional)
Heat olive oil in a large pot over medium heat. Cook onions and green pepper until
lightly browned and tender, adding in garlic when nearly done to keep it from burning.
Stir in Roasted red peppers, vegetable broth, pepper and chili powder. Blend with hand
blender. Stir in cilantro as desired.
Makes 6 servings. Add lean ground meat to this and serve with a salad :)
Grilled Tofu Salad
4 servings:
3 tbsp white balsamic vinegar
2 tbsp extra virgin olive oil
2 tsp Dijon mustard
1/4 tsp salt
1/8 tsp black pepper
12 ounces firm tofu
12 cups mixed salad greens
2 hard boiled eggs
2 red peppers, sliced
In a small bowl, whisk together vinegar, oil, mustard, salt and pepper. Set aside. Heat a
nonstick over medium high heat. Coat with nonstick cooking spray; add tofu and grill 3
minutes each side. Remove to a plate and cut into bite size pieces. Toss greens with 3
tbsp of the dressing and distribute evenly over 4 dinner plates. Arrange tofu, eggs and
red pepper on top.
Provides 2.5 ounces of protein per portion.
Sautéed Spinach with mushrooms:
2 tbsp olive oil
8 ounces sliced mushrooms
2 cloves garlic, minced
2 lbs fresh spinach leaves, cleaned and torn
1/4 tsp salt
1/4 tsp pepper
1/3 C Grated Parmesan Cheese
Heat oil in a large skillet on medium-high heat. Add mushrooms and garlic; cook and
stir until mushrooms are tender. Add spinach; cook and stir on medium heat for 4-5
minutes or until wilted and bright green. Stir in salt and pepper and sprinkle with
Makes 8 servings.
Firm Tofu Stir fry:
1 block firm tofu
1/4 C asparagus,
1/4 C broccoli,
1/4 C green onions
1/4 C shredded cabbage
1-2 tbsp balsamic vinegar
ginger to taste
1 clove garlic
Take your block of extra-firm tofu and slice it into four thinner pieces. Put the slices
between layers of paper towels and put something heavy on top to press out extra
water. After an hour or so, your tofu is ready to use! (You can also try freezing the tofu
and thawing it ahead of time to give it a "meatier" texture).
Can keep extra in a ziplock baggie in the fridge for future use if desired.
Use all the firm tofu and add a bit of crushed garlic, balsamic vinegar and some ginger.
Let it marinate for a half hour or so. Drain and cut into triangles.
Then chop about a 1/4 C of each of the following: asparagus, broccoli, green onions, and
shredded cabbage. Toss them in a nonstick pan that's been heated with 1 teaspoon
of coconut oil. Stir fry until crisp-tender. Scoot them over to the side and add the tofu
triangles and cook until they are browned. Flip them over and brown the other side. Stir
everything together.
Makes 2 servings.
Asparagus and Red Pepper Frittata:
12 fresh asparagus spears
10 eggs
3 whites
1/4 C heavy whipping cream
1/2 C parmesan cheese
2/4 tsp salt
1/2 tsp pepper
1 large red pepper, sliced
3 fresh basil leaves, thinly sliced
1/2 C 2% shredded cheese of choice
Place asparagus on an ungreased baking sheet; drizzle with 1/2 tsp oil. Bake at 400 for
10-12 minutes or until tender, stirring once. In a large bowl, whisk the eggs, egg whites,
cream, parm cheese, salt and pepper and pour into the12 inch skillet and cook 9 to 11
minutes or until almost set. Arrange asparagus and red pepper over top. Sprinkle with
basil and 2% cheese. Broil 3-4 inches from heat source for 2-3 minutes or until eggs are
set. let stand for 5 minutes. Cut into 6 slices.
Provides: 2 ounces of protein per serving and 1 veggie serving.
Mushroom Meat Loaf
1 egg
1/4 lb chopped mushrooms
1/2 C chopped red onion
1/2 C ground flaxseed
1/2 tsp pepper
1 lb turkey sausage
1 lb lean ground beef
Shape into a 10 in x 4 inch loaf in a greased 13 in x 9 in baking dish. Bake, uncovered, at
350 degrees for 50 minutes, drain and allow to bake about 5 minutes longer or until
temp reaches 165 degrees. Makes 8-10 servings.
Spinach Salad with Bacon and Roasted
8 thick slices bacon, cut cross wise into 1/4 inch pieces
4 Cups sliced mushrooms (shiitakes or chanterelles work well)
1 large red onion, sliced into 1/4 inch pieces
3 tbsp olive oil
Juice of 1 lime
1/2 tsp dried oregano
1/2 tsp salt
8 cups spinach (Malabar works well)
Preheat oven to 425 degrees and place a rack in the middle of the oven. Divide bacon
between 2 baking pans. Scatter mushrooms and onion over bacon. Roast until bacon is
crisp, 15-20 minutes, stirring halfway through to break up clumps. Meanwhile, in a
small microwave safe bowl, combine olive oil, lime juice, oregano, salt and 2 tbsp water.
Microwave on high for 30 seconds. Place spinach in a large salad bowl. Sprinkle bacon
mixture over spinach. Drizzle with warm dressing and toss. Add protein of choice on
top, enjoy!
Recipe from Country Living Magazine, April 2012
Cabbage Rolls
1 medium cabbage
1 lb lean ground beef
½ onion chopped onion
1 bell pepper, chopped
1 tsp salt and pepper
1 tsp garlic powder
1 beaten egg
Prepare a large pot of boiling water, remove core of cabbage and place the cabbage in
the water, after a few minutes the top leaf of the cabbage will loosen, remove with a tong
and place to the side, repeat until you have 12 leaves. Meanwhile, combine all other
ingredients and place some of this mixture (about 1 1/2 tbsp) on each cabbage leaf &
fold "envelope" fashion. If the leaf is tough, it will be easier to do this if you make a V
shaped incision & remove a part of the coarser spine. You can also try simply rolling
the cabbage around the filling and just "tuck" the ends into the roll with your fingers.
Lay flap side down on a cookie sheet coated with foil. Bake at 350 degrees for 1 hour. *
Optional: top each cabbage roll with 2% cheese.
Makes 4 servings (3 rolls each).
Beef Casserole:
16 oz lean ground beef
1 onion
1 green pepper, chopped
1 red pepper, chopped
1 tbsp chili powder
1 tsp garlic powder
1/2 tsp cumin and coriander each
1/4 tsp salt
1/2 C 2% cheese of choice (shredded)
3/4 C water
Cook the lean beef with the onion, peppers and spices in a coated pan on medium heat,
once brown add water and allow to simmer for 5 minutes. In a greased 2 1/2 qt dish
layer with half beef, then 1/4 C 2% cheese of choice (shredded) and then top with the
rest of beef mixture and another 1/4 C cheese. Bake at 350 degrees for 10-15 minutes.
*Pair with a side salad to add greens to the dish!
Makes 4 servings.
Lemon Herb Chicken
1/2 tsp salt
1/4 tsp pepper
1 tbsp olive oil
1 tbsp herbes de Provence
2 tsp lemon zest
juice from 1/2 a lemon
Sprinkle chicken with salt and pepper. In a large ovenproof skillet coated with cooking
spray, brown chicken in oil. Sprinkle herbes de provence and lemon peel over chicken;
add lemon juice to pan. Bake uncovered at 375 degrees for 12-15 minutes or until
cooked through.
Hint of Lemon Squash Sauté
2 medium yellow summer squash
1 small onion
2 tbsp olive oil
1 garlic clove, minced
1/2 tsp grated lemon peel
1/4 tsp dried rosemary, crushed
salt and pepper to taste
Sauté squash and onion in oil in a large skillet for 5-7 minutes until tender. Add the
remaining ingredients; cook 1 minute longer. Enjoy!
1/2 C per serving= 1 vegetable serving.
Lemon-Lime Salmon with Veggie Sauté:
6 Servings
6 salmon fillets (4 oz each)
1/4 C lemon juice (ok since this will yield less than 1 tbsp per serving)
1/4 C lime juice (ok since this will yield less than 1 tbsp per serving)
1 tsp seafood seasoning
1/4 tsp salt
2 medium red peppers, sliced
2 medium yellow peppers, sliced
1 large red onion, halved and sliced
2 tsp olive oil
2 C baby Portobello mushrooms, halved
2 C fresh asparagus
2 tsp dried tarragon
Directions: Place salmon in a 13 in X 9 in baking dish, add lemon and lime juices and
sprinkle with seafood seasoning and salt. Bake, uncovered at 425 degrees for 10-15
minutes. Meanwhile, in a large nonstick skillet coated with cooking spray, saute
peppers and onion in oil for 3 minutes. Add the mushrooms and asparagus, cook and
stir 3-4 minutes longer. Stir in tarragon and serve with salmon.
Provides ~4 ounces of protein and 2 veggie servings per portion.
Recipe adapted from Taste of Home magazine, Feb 2012.
Turkey Bacon-Braised Escarole
8 servings- no significant amount of protein, may pair with lean protein of choice.
8 strips of turkey bacon, cut crosswise into 1/2 inch wide strips
1 large red onion, diced
6 garlic cloves, minced
1 large red pepper, chopped
salt and pepper
4 heads escarole, torn into large pieces
2 tbsp balsamic vinegar
1 tsp crushed red pepper flakes
Directions: In a large pan over medium heat, cook bacon until it begins to crisp (on
cookie sheet), about 8 minutes. Add onion, red pepper and garlic and cook until onion
is translucent and pepper tender. Season with salt and pepper. Add escarole, vinegar
and pepper flakes. Stir until escarole wilts, 3 to 4 minutes. Season as desired.
Roast Rub:
The following will cover 3 to 6 lbs of meat:
Spicy Paprika Rub
2 tbsp paprika
2 tsp onion powder
2 tsp salt
1 tsp dried garlic
1 tsp cayenne pepper
1/2 tsp black pepper
Simply apply right before cooking the meat, rub it into the meat rather than sprinkling it
on top. Use 1-2 tbsp per pound of meat. Enjoy!
Broccoli Soup
6 Servings
8 C Broccoli
3 C Chicken broth
1 onion
1 tbsp olive oil
2 tbsp heavy cream
1 lb boneless, skinless chicken breast
Garlic clove, minced
1 can of roasted red peppers
2% white cheddar cheese (optional)
Salt and pepper to taste
Sauté’ onion, garlic and celery in a pan using small amount of olive oil. Steam the broccoli until tender.
While broccoli is steaming, slice the chicken and cook on medium heat in a non-stick skillet until brown
throughout. Once steamed, add broccoli as well as the celery, garlic and onion to large pot with chicken
broth and heavy cream. Using a hand blender puree until smooth (may also use a regular blender but
would need to do in batches). Simmer on medium/low heat until ready to serve. Add chicken strips to
soup or on the side. Garnish with roasted red pepper and shredded cheese (optional).
Artichoke Dip
makes 12 servings
2 tbsp unsalted butter
2 tbsp heavy whipping cream
1/4 C water
1/4 tsp salt and pepper each
1/6 tsp nutmeg
pinch cayenne pepper
1 C 2% shredded swiss cheese
4 ounces 2% cream cheese (cut up)
2 cans (14 ounces each) artichoke hearts, drained
1/2 pkg of frozen chopped spinach, thawed and rung dry
2 garlic cloves, peeled
1/4 C parmesan cheese
Heat oven to 350. Coat a shallow 1.5 qt baking dish with nonstick cooking spray. Melt butter in a medium
sauce pan over medium heat. Whisk in Heavy cream, salt, pepper, nutmeg and cayenne. Add water as
needed for desired consistency. Bring to a simmer; cook simmering, 3 minutes. Remove from heat and
whisk in swiss cheese and cream cheese until smooth. Combine artichoke hearts, spinach and garlic in
food processor and chop until blended. Fold into cheese sauce and pour into prepared dish. Spread
smooth and top with grated parmesan. Bake at 350 for 30 minutes, or until bubbly around edges.
Serve warm with grilled chicken on tooth picks for dipping and raw veggies.
Each serving provides 1 ounce of protein.
Recipe adapted from Family Circle Magazine, Dec 2011 issue
Coffee-Braised Pot Roast
12 servings
1 beef roast (about 3 lbs)
1 large onion
2 cloves garlic
1/4 tsp black pepper, 1/2 tsp salt
2 C sliced mushrooms
2 sliced scallions
1.5 C brewed coffee
1/2 tsp chili powder
Coat slow cooker with nonstick cooking spray. Place onion and garlic in slow cooker. Season beef with
salt and pepper and place over onions. Then add mushrooms and scallions as well as coffee and spice.
Cover and cook on high for 6 hours or low for 8 hours. Remove beef and place on serving platter. Spoon
out veggies and place around beef. Strain cooking liquid and skim excess fat then pour on top of beef.
May also add green vegetables as desired.
1/2 C cooked veggies = 1 vegetable serving. ~ 4 ounces of protein per serving
*Adapted from Family Circle Magazine
Peach-Stuffed Pork Loin
Makes 15 servings
3 peaches
1, 4 lb pork loin
6 garlic cloves, minced
2.5 tbsp fresh rosemary, chopped
1.5 C low sodium chicken broth
Salt and pepper to taste
Cut a 1.5 inch wide circle though the center of the pork. In a small bowl mix the peaches, half the garlic
and 1/4 tsp salt. Pack into each hole of the pork slices. Tie pork loin at 1/2 inch intervals with 10 to 12
inch lengths of kitchen twine. Preheat oven to 325 then grind rosemary and combine with 3/4 tsp salt and
1 tsp pepper to make a rub. Mix in remaining garlic and rub over pork. Place pork in a medium roasting
pan fitted with a rack and roast for 45 minutes. Remove from oven and pour broth over pork then return
to oven to roast basting every 15 minutes until meats internal temp is 150 degrees (up to an hour).
Transfer roast to a wire rack and rest 20 minutes before slicing. Use drippings for gravy. Enjoy!
Zucchini pasta with Sausage:
makes 2 servings (4 ounces protein per serving)
2 small zucchini
2 t oil
1 garlic clove
1 t oregano
½ lb cooked turkey sausage
Salt and pepper
Pesto Sauce:
2 C basil leaves
3 tbsp olive oil
¼ C Parmesan cheese grated
Slice zucchini into thin slices using potato peeler. Sauté’ the “pasta” in a little oil over med-high heat until
soft. Add salt and pepper as well as garlic and oregano. Simmer a few minutes then add sausage. In a
food processor add ingredients for pesto and blend. Top the zucchini with pesto sauce
Green Beans and Brussels Sprouts:
Makes 8 servings:
10 ounces Brussels sprouts, trimmed and halved
1 lb green beans, halved
4 slices thick cut bacon, diced
1 C mushroom (cooked)
1/2 C chicken broth
1/4 tsp salt
1/4 tsp pepper
1 tbsp olive oil
Directions: Bring a large pot of lightly salted water to a boil. Add Brussels sprouts and after 3 minutes
add green beans. Boil for another 4 minutes. Drain and set aside. Meanwhile, saute mushrooms in a
small amount of olive oil over medium heat. Cook bacon in a large nonstick skillet on medium heat for 8
minutes or until slightly crisp. Add broth and bring to a simmer; cook 2 more minutes. Stir in reserved
veggies, salt and pepper. Pour into a 2.5 quart casserole dish. Bake at 350 degrees for 20 minutes.
*Optional: add 1 egg to hold casserole together.
Green Bean Salad with Red Onions:
Makes 12 servings
Salt to taste
2 lbs green beans, ends trimmed
1/2 C extra virgin olive oil
2 tsp dijon mustard (must have 3 grams or less of sugar)
4 cloves garlic, smashed
2 small red onions, halved and sliced thin
1/2 C chopped fresh dill, basil or parsley
2 tsp grated lemon zest
1 lemon (may use the peel for zest above)
In a large pot of salted boiling water, cook green beans until crisp and tender about 3 minutes. Transfer
beans to a colander and rinse in cold water. Set aside. In a large bowl, whisk together oil, mustard, garlic
and 1 tsp salt. Add onions, herbs, lemon zest and reserved green beans and toss to coat. Place in fridge
for 2 hours or overnight. To serve, remove and discard garlic, squeeze fresh lemon juice from 1 lemon
over entire contents and toss.
Great Thanksgiving Side!
*Recipe from Country Living Magazine, November 2011
Creamy Shrimp Taco Salad
2 tsp oil
1 C thinly sliced onions
1 lb uncooked deveined peeled small shrimp
1/2 C 2% shredded cheese of choice
1/2 C shredded purple cabbage
2 tbsp chopped cilantro
salad leaves
squirt of lime juice, 1/4 tsp garlic powder, 1/4 tsp ginger, 1/4 tsp chili powder,1 tbsp wine vinegar and 1/2
C olive oil based mayo
Heat oil in large nonstick skillet on medium heat. Add onions and cook for 5 minutes. Stir in shrimp for
another 3-4 minutes. Place over bed of lettuce. Top with 1 to 2 tbsp sauce per serving.
Makes 4 servings, ~4 ounces protein per portion
Roasted Salmon and cauliflower
2 small red onions, cut into wedges
1 small head of cauliflower cored and sliced
2 tbsp olive oil
Salt and pepper to taste
1 ½ lb wild caught skinless salmon
½ tsp curry powder
Heat oven to 425 degrees. Divide onions and cauliflower between two large rimmed baking sheets. Toss
each with 1 tbsp olive oil and a little salt and pepper. Roast for 20 minutes. Season the salmon with the
curry, salt and pepper. Nestle it among the veggies on one of the baking sheets. Continue roasting both
pans until the salmon is opaque throughout and the veggies are golden brown (12-15 minutes). Transfer
to plates and enjoy!
Provides 6 4-ounce servings of salmon and one vegetable serving.
Recipe adapted from Women’s Day magazine
Mediterranean Chicken Stir-fry
Makes 4 servings (~4 ounces of protein per portion) 1 vegetable serving.
2 c water
1 lb boneless, skinless chicken breasts, cubed
3 tsp olive oil divided
1 onion, chopped
2 medium zucchini, chopped
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp dried basil
1/4 tsp salt
1/4 tsp pepper
dash of red pepper flakes
1/2 C kalmata olives
1 tbsp minced fresh parsley
Stir fry chicken in 2 tsp oil in large skillet until brown. Remove and keep warm. Stir fry onion in
remaining oil for 3 minutes, then add garlic, zucchini, oregano, basil, salt, pepper and red pepper flakes
for 2-3 minutes longer. Add the chicken, olives and parsley
Broccoli and Cheddar Cheese Soup
1 tbsp olive oil
2 stalks celery, chopped
2 cloves garlic, minced
1 onion, chopped
1 head of cauliflower
1 bunch of broccoli, thinly sliced
1/4 C heavy whipping cream
1/4 tsp ground nutmeg
6 ounces 2% cheddar cheese
Chop cauliflower heads and steam, them process in food processor or blender, set aside.
Heat 1 tbsp olive oil in a large saucepan over medium heat. Add the celery, garlic, onion,
cauliflower puree, broccoli stalks, salt and pepper and cook, covered stirring
occasionally, until just tender, 5-6 minutes. Meanwhile, cut the remaining broccoli into
small florets. Add the florets and 3 cups water to the vegetables, cover and bring to a
boil. Once boiling, the broccoli should be just tender, if not, simmer 1-2 minutes more.
Remove from heat and use hand blender to puree veggies. You may want to do these in
batches. Add the heavy cream and nutmeg and simmer to heat through, about 2
minutes. Add the cheese and stir until melted.
Makes 4 servings.
Asparagus soup (6 servings)
2 lbs asparagus (2 bunches)
1/2 tbsp butter
1 medium onion, chopped
6 cups fat free chicken broth
2 tbsp cottage cheese- purred
salt and fresh pepper to taste
In a large pot, melt better on low heat. Add onion and sauté on low for about 2-3
minutes. Remove the tough ends off the asparagus. Chop the asparagus into 2 inch
pieces. Add to the pot with the onions. Add chicken broth, salt and pepper. Cover and
cook about 20- 25 minutes or until asparagus is very tender. Remove from heat, add
purred cottage cheese and using your hand held blender, puree until smooth.
Halibut with Spinach and orange
2 tbsp olive oil
4 six ounce pieces of halibut
salt and pepper to taste
1 tbsp white wine vinegar
1 packet Truvia
1 small orange
1/4 onion, thinly sliced
4 C spinach, stems removed
Heat 1 tbsp olive oil in large skillet over medium heat. Season fish with sat and pper and cook until
flakey. In a large bowl, whisk the vinegar, turvia and remaining oil with a little salt and pepper. Cut away
the peel of the orange and slice into rounds. Add to onion and spinach, gently toss to combine and add
Makes 4 servings (5 ounces cooked protein per portion)
Southwest Shrimp:
4 servings
3 1/4 C water
1 tsp salt, divided
3/4 tsp garlic powder
1/2 C 2% Monterey Jack cheese
1.5 lbs peeled shrimp
1 tbsp chili powder
1 tsp cumin
2 tbsp canola oil
Garnish: Cilantro with sliced green onion
Rinse Shrimp and pat dry. Toss shrimp with chili powder, cumin, garlic powder and salt. In a large skillet
heat the oil and add the shrimp and cook for about 3-5 minutes. Garnish with cilantro and onion.
Homemade Flax bread French toast!
This recipe has 2 parts. Making the loaf of bread and making the french toast.
2 cups flax seed meal
1 Tablespoon baking powder
1 teaspoon salt
1-2 Tablespoons Truvia, Stevia or Pruevia
1-2 Tbsp cinnamon
5 beaten eggs
1/2 cup water
1/3 cup oil
Preheat oven to 350 F. Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper.
1) Mix dry ingredients well -- a whisk works well.
2) Add wet to dry, and combine well. Make sure there aren't obvious strings of egg white hanging out in
the batter.
3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where
it's easy to spread.)
4) Pour batter onto pan. Because it's going to tend to mound in the middle, you'll get a more even
thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the
sides of the pan (you can go all the way to the edge, but it will be thinner).
5) Bake for about 20 minutes, until it springs back when you touch the top and/or is visibly browning
even more than flax already is.
6) Cool and cut into whatever size slices you want. You don't need a sharp knife; I usually just cut it with a
This makes a entire loaf of bread. Once you are finished making the bread take 1 slice and dip it in a bowl
with an egg (beaten with a fork) and 1 T of cinnamon mixed in with the egg. Then transfer to a coated
pan and cook on both sides over medium heat. Top with a sprinkle of Truvia and blueberries as desired.
Pork lettuce wraps
2 garlic cloves, finely minced
2 Tablespoons Truvia
3 Tablespoons white wine vinegar
1 pound thin, boneless pork chops
1 head green leaf lettuce, leaves separated (or Boston lettuce will work well too)
1/2 bunch fresh mint leaves
1/2 English cucumber, thinly sliced
1 jalapeno, thinly sliced
In a small bowl, mix together the garlic, Truvia and vinegar with the olive oil until combined. Place the
pork in a Ziploc bag, pour the marinade over it, seal, and refrigerate for 2 hours or overnight.
Preheat your grill to high and brush the grates with oil. Remove the pork from the bag and discard the
marinade. Place directly over the fire for 3-4 minutes on each side. Remember, these chops are thin, so
3-4 minutes a side is plenty of time, especially if the grill is nice and hot! Remove the pork from the grill
and transfer onto a cutting board. Allow to rest for 5 minutes then cut into strips.
Lettuce wraps: Lettuce leaf, topped by a cucumber slice, 1 or 2 mint leaves, 1 or 2 slices of jalapeno, pork
slices. Roll into sort of a burrito and devour!!
Portobello Burgers:
4 portobello mushrooms, stems on
2 teaspoons grill seasoning
2 tablespoons canola oil
1 tablespoon chopped garlic
2 teaspoons Worcestershire sauce
2 tablespoons red wine vinegar
1/2 cup grated 2% Cheddar
4 leaves romaine lettuce
Rub the mushroom caps with a damp cloth to clean. Remove stems. In a small bowl combine the grill
seasoning, oil, garlic, Worcestershire sauce and vinegar. Brush over the mushrooms making sure to coat
completely. Heat grill on medium heat. Put the mushrooms, gill side down, onto the grill and grill about 4
to 5 minutes on each side. After you flip the mushrooms top each with 2 tablespoons of 2% Cheddar and
lettuce as desired.
Adapted from the Food network.
Sobe Daiquiri:
1 Sobe Life Water (made with Purevia)
Lacroix sparking water (flavor of your choice)
2 strawberries
Pour contents of sobe beverage into icecube trays and allow to freeze. Once frozen,
pour half the icecubes into a blender and add 1/4 C of lacroix and 2 strawberries to the
blender. Blend until smooth and enjoy!
Ham and Cheese Soufflé
Makes 6 servings, provides 3.5 ounces of protein per portion
• Nonstick cooking spray
• 3 tablespoons coconut oil
• 1/2 cup heavy whipping cream, warmed
• 3 large eggs, separated, plus 3 egg whites
• 1 1/2 cups grated 2% cheddar
• 1/3 pound lean deli ham, diced
• 1 tablespoon spicy brown mustard (make sure there is no sugar added)
• 1/2 teaspoon salt
Preheat the oven to 350 degrees F. Spray 6 (6-ounce) souffle dishes with nonstick
spray. Heat the coconut oil over medium-high heat in a medium saucepan. Whisk in the
heavy whipping cream. Turn off heat and let cool slightly. Whisk in the egg yolks, then
the cheese, ham and mustard. Let sit and cool slightly while beating the egg whites.
In another bowl with an electric mixer, beat the egg whites until soft peaks. Stir 1/4 of
the whites into the ham and cheese base mixture to lighten, then fold in the rest of the
whites. Fill each ramekin 3/4 of the way. Bake until puffed up and lightly browned on
top. 15 to 20 minutes. Remove from the oven and serve.
Zucchini Frittata:
Makes 4 servings, ~2 ounces of protein per serving
1 large onion, chopped
2 medium zucchini, halved and thinly sliced
1 C thinly sliced mushrooms
2.5 tbsp butter
3 eggs
5 tbsp heavy whipping cream
½ tsp ground mustard
Salt and pepper to taste
1 C 2% shredded Swiss cheese
In a large skillet, sauté the onion, zucchini and mushrooms in butter until tender; drain.
Transfer to an 8 in square baking dish coated with cooking spray. In a large bowl, whisk
the eggs, cream, mustard, salt and pepper; pour over vegetable mixture and sprinkle
with cheese. Bake on 375 for 18-22 minutes.
Mustard Ham Casserole:
Makes 12 servings
12 ounces fully cooked lean ham
1 C chopped green pepper
¾ C shredded cheddar cheeses (2%)
1/3 chopped onion
7 eggs
1.5 C heavy whipping cream
3 tsp ground mustard
1 tsp salt
In a 13 in x 9 inch baking dish coated with olive oil spray, layer ham, green pepper,
cheeses and onion. In a large bowl combine the eggs, cream, mustard and salt. Pour
over top. Bake uncovered at 325 degrees for 40-45 minutes.
Low Carb Crockpot Soup
Makes 8 servings
2 lb skinless chicken breasts cut in 1 inch cubes
2 cans fat-free chicken broth
1 cup onion; chopped
1 cup celery and bell pepper; sliced
1 tsp paprika
1/2 tsp pepper
1/2 tsp rubbed sage
1/2 tsp dried thyme
1/4 cup cold water
In your favorite crockpot, combine the ingredients; cover and cook on high for 4 hours or
low for 8 hours. Enjoy!
Strawberry Cucumber Salad
2 pickling cucumbers
12 strawberries
1 tablespoon champagne vinegar
3/4 tablespoon extra virgin olive oil
salt and pepper
1 tablespoon mint, chopped
Peel the cucumbers and slice thinly. Hull the strawberries and slice thinly (save one
strawberry). Arrange the cumber and strawberry slices on a round, shallow serving
plate. Do an outer circle of cumbers. Do a slightly over lapping inner circle of
strawberries. Continue making inner circles. Finish with the saved strawberry, sliced in
half, served on top in the center. Season with salt and pepper. Sprinkle with vinegar.
Drizzle with olive oil. Chill for one hour. Just before serving, garnish with chopped mint.
Source: Kraft Foods
Turkey Apple Balls
4 servings, provides 4 ounces of protein per serving.
16 ounces lean ground turkey
1 egg
1 green apple, peeled and shredded
1/2 C shredded 2% cheddar cheese
salt and pepper to taste
Instructions: In a bowl, mix the ground turkey with all ingredients. Make cherry sized
meatballs and place in a glass baking dish. Bake on 350 degrees for 30 to 45 minutes
until cooked throughout.
Cheesy Turkey Dog Scramble
makes 2 servings and provides 4 ounces of protein per serving.
• 1/2 tablespoon unsalted butter
• 1/2 diced medium onion
• 2 Turkey dogs, sliced into 1/2-inch thick slices
• 4 large eggs
• sea salt and freshly ground black pepper
• 1/2 cup 2 % shredded Cheddar Cheese
In a medium pan on medium heat, add the butter. Once melted, add the onions and
cook until tender, about 5 minutes. Add the turkey dogs and cook to heat them through.
Beat the eggs and add salt and pepper. Reduce heat in the skillet and add the eggs,
then sprinkle the 2% cheese on top. Cook, stirring often, until the eggs are cooked,
serve hot.
Stage 2 Eggplant Dip (4 servings)
1 small head garlic
1 teaspoon olive oil
Kosher salt and freshly ground black pepper
1 small eggplant
1/4 cup fresh parsley, roughly chopped
1/2 teaspoon ground cumin
1 packet true lemon
3 tablespoons olive oil
1/4 teaspoon paprika
Pre-heat oven to 400 degrees. Cut off the pointed top of the garlic and put it on a sheet
of aluminum foil, cut side up. Drizzle with the olive oil and season with salt and pepper.
Wrap it up, put it on a baking sheet, and bake until the garlic is soft, about 45 minutes.
Unwrap and let cool
for about 20 minutes.
Into a blender, squeeze in the roasted garlic. Add the eggplant, parsley, cumin, and
packet of true lemon and pulse to combine. With the blender running, drizzle in the olive
oil. Taste and adjust the seasoning with salt and pepper. Scoop the dip into a bowl,
sprinkle with paprika, and serve with raw approved veggies.
*Dip provides 4 vegetable servings, if you pair one serving with 1 C raw approved stage
2 vegetables this would provide 2 vegetable servings for the day out of your 4.
Turkey Burger with peppers:
stage 2
16 ounces lean ground turkey
1 egg
1/2 tsp parsley flakes
1 clove of garlic minced
1/2 onion minced
1/2 tsp cumin powder
2 bell peppers (color of choice)
In a large bowl mix 16 ounces of meat with 1 egg and all spices as well as
onion and garlic. Form into 4 burger patties. Cook patties on medium heat in a coated
pan until brown. In the mean time slice peppers and steam with a small amount of
water in small pan over medium heat. Once peppers are tender add them in with turkey
burgers and sauté for ~1 minute. Serve hot.
Spaghetti Squash Soup:
Stage 2
Makes ~ 5 servings providing 2 vegetable portions and 3 ounces of protein.
1 Medium Spaghetti Squash
1 diced zucchini
1 diced summer squash
2 bell peppers, diced
16 ounces lean ground meat (turkey, chicken or beef)
6 Cups of low sodium broth
1/2 Tbsp Italian Seasoning
Cut Spaghetti squash in half and remove inner pulp and seeds. Place squash face
down in microwave safe dish with ~ 1/2 C water and microwave on high for 10 to 15
minutes. Meanwhile, prep veggies by rinsing
and dicing, set aside. Remove squash with pot holders from microwave and scrape out
squash into large pot. Add diced veggies to pot as well as broth. Add seasoning. Place
on medium heat and cover. Meanwhile, spray pan and brown the meat. Once the meat
is finished the soup should be ready to go. Reduce heat to low or turn off and serve.
Measure out 3 ounce of protein to top off soup.
Apple Frittata
Stage 2
Recipe Instructions:
4 eggs, lightly beaten
2 tbsp heavy whipping cream
Dash salt and pepper
1 small tart apple, peeled and finely chopped
1/2 teaspoon lemon juice
1/3 cup finely chopped onion
1/3 cup finely chopped celery
1 tablespoon olive oil
1/3 cup shredded 2% mozzarella cheese
In a small bowl, whisk the eggs, cream, salt and pepper; set aside. In another bowl, toss
apple with lemon juice; set aside. In a 7-in. ovenproof skillet, sauté onion and celery in
oil until tender. Reduce heat. Add egg mixture to skillet; sprinkle with apple and cheese.
Cover and cook for 4-6 minutes or until eggs are nearly set. Uncover; broil 3-4 in. from
the heat for 2-3 minutes or until eggs are completely set. Let stand for 5 minutes before
cutting. Yield: 2 servings.
Chicken Paprika: (4 servings)
Stage 2
Recipe Instructions:
4 (5 ounce) boneless skinless chicken breasts
1 tbsp paprika
2 tsp unsalted butter
2 C sliced mushrooms
1 green pepper sliced
1 small onion, thinly sliced
2/3 C dry white wine
2/3 C heavy whipping cream
Salt and pepper to taste
Sprinkle both sides of chicken with ½ tbsp paprika. Melt 1 tsp of butter into skillet over
medium heat. Add chicken and sauté until brown. Transfer to plate. Add the remaining
butter to skillet as well as mushrooms, peppers and onion. Cover and turn down to
medium heat. Sauté until tender and liquid has evaporated. Uncover and still in
remaining ½ tbsp paprika and wine. Add chicken back and allow contents to cook with
the remaining paprika and wine. Enjoy!
Brussel Sprouts: (6 – 8 servings)
Stage 2
Recipe Instructions:
1 lb Brussels sprouts
4-6 Tbsp butter
1/2 onion chopped
salt and pepper
1 teaspoon lemon juice
Remove old leaves and steam for 3 minutes until tender. Drain water and place
Brussels sprouts in ice water (to keep color bright green). Cut sprouts in half. Heat 2-3
tbsp butter in pan over medium heat, add onions and cook until tender. Then add
remainder of butter onto Brussels sprouts increase to medium high heat and allow to
cook for a few more minutes. Add salt and pepper to taste.
Pickled Shrimp
INGREDIENTS (makes 10 servings)
5 cups water
12 large garlic cloves, thinly sliced
8 bay leaves
Eight 3-inch-long strips of lemon zest
6 to 8 small dried red chiles
3 tablespoons kosher salt 1/2 cup fresh lemon juice
1/4 cup Truvia
3 pounds medium shrimp, shelled and deveined
1 1/2 pounds cucumbers, cut into 3/4-inch-wide spears
The shrimp and cucumbers must be refrigerated overnight and served the next day.
In a saucepan, combine the water, garlic, bay leaves, lemon zest and chiles. Cover and
simmer over low heat for 10 minutes. Uncover, add the salt and let the brine cool. In a
large sauce pan combine the water, garlic, bay leaves, lemon zest and chiles. Cover
and simmer over low heat for 10 minutes. Uncover, add the salt and let the brine cool.
In a small saucepan, combine the lemon juice and Truvia and boil over high heat until
reduced by half. Bring a large saucepan
of water to a boil. Add the shrimp and cook for just 1 minute, then drain. Arrange the
cucumber spears around the side of a large glass bowl. Put the shrimp in the center and
cover with the brine. Place a plate directly on the shrimp and cucumbers and weight it
down with canned goods to keep the shrimp and cucumbers submerged. Cover and
refrigerate overnight.