| Click on a recipe below:
Albóndigas Soup
• 1 serving meatballs
• 2-3 c beef or chicken broth
• 100g-200g bok choy, onion, or cabbage
• fresh chopped cilantro
• seasonings to taste
In saucepan, bring broth to boil.
Feel free to add any seasonings you like to taste (oregano, basil, pepper,
garlic, etc). You may also add in some hot sauce or tabasco as well.
Add cooked meatballs, vegetable choice.
Cover & simmer 20-30 minutes or until vegetables reach desired
tenderness.
Top with fresh chopped cilantro.
Serve.
Apple Crisp
Filling:
• 1 apple
• half small lemon
• 1 T water
• 2 t granulated sugar substitute (like stevia or zsweet)
• cinnamon
Preheat oven to 400. Peel, core, and slice/chop apple. Place apples in small baking
dish. Cover with juice of 1/2 small lemon, sugar substitute, water, and few
dashes of cinnamon. Toss.
Topping:
• 1 grissini
• 1 t milk
• 1/2 t cinnamon
• 1/4 t nutmeg
• 1/4 t pumpkin pie spice
Grind grissini into a powder using food processor or coffee grinder.
Add milk in 1/4 t increments. Slowly stir until mixture forms a slightly moist
crumbly topping. Sprinkle on top of apple filling.
Bake:
Cover dish and bake 20 minutes. Remove cover and broil 1-2 minutes to crisp
topping. Serve immediately.
NOTE: This is really filling and tastes so much like apple pie it almost feels like cheating!
• This includes 1 t of your allowed 1 T milk for the day. Also includes your grissini and fruit portion for one meal. You can omit the topping if you don't want to use a grissini portion.
Baked Cajun Chicken
• 100g chicken
• 1/2 T milk
• 1/2 t cajun seasoning
Preheat oven to 350.
In small dish, coat both sides of chicken with milk.
Place chicken in glass baking dish.
Sprinkle top with cajun seasoning.
Bake uncovered 20-30 minutes 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
• BACK TO TOP OF PAGE
Smoky BBQ Sauce
• 2 T sugar free tomato sauce
• 2-3 T water
• 1/2 t dehydrated minced onion
• 1/2 t red wine vinegar or apple cider vinegar
• 1/4 t sugar free liquid smoke
• 1/4 t paprika
• 1/4 t chili powder
• 1/8 t cinnamon
• 1/8 t cloves
• 1/4-1/2 t granulated sugar substitute (like stevia or zsweet)
• salt/pepper (to taste)
In small non-stick saucepan, combine all ingredients and bring to boil.
Reduce heat and simmer 20 minutes.
NOTE: I will often omit and add different seasonings. I sometimes add mustard, chili paste, or jalapeno juice. BBQ sauce is often a very personal thing, so experiment and see what works for you. This is just a starting point.
This makes enough for 1-2 servings.
Cioppino
• 100g fish or seafood of choice
• 1 chopped tomato
• 2 c broth
• 2-3 cloves minced garlic
• 1 bay leaf
• 1 t dehydrated minced onion
• 1 t parsley
• 1/4 t oregano
• 1/4 t basil
• 1/8 t rosemary
• 1/8 t fennel seeds
• salt/pepper to taste
• tabasco
Combine minced onion, parsley, oregano, basil, rosemary, and fennel seeds in food
processor or grinder. Grind. Add seasonings and all other ingredients except for
seafood & tabasco in saucepan. Bring to a boil. Reduce heat, cover, and simmer for
30 minutes. Add fish and return to boil. Reduce heat, cover, and simmer 5-15
minutes. Remove bay leaf. Top with a few dashes of tabasco just before serving.
NOTE: For the tomato on this dish, I will sometimes chop up a few slices of tomato and then add 2 T of sugar free natural tomato sauce for a slightly more tomatoey taste.
• BACK TO TOP OF PAGE
Curried Broiled Fish
• 100g fish
• 1 sliced tomato
• 1/2 lemon
• 1/2-1 t curry seasoning
Preheat broiler.
Place fish on broiler rack.
Squeeze 1/2 lemon over fish.
Sprinkle with curry seasoning.
Place tomato slices on top of fish.
Broil 8"-10" away from broiler for 10-15 minutes until tomato starts to blacken.
Serve.
• This includes both your meat and vegetable for this meal.
Inside-Out French Dip
• 100g sliced cooked steak
• 1/2 onion sliced into rings
• 1 c beef broth
• 2 cloves minced garlic
• 1/2 t thyme
• 1/2 t pepper
• liquid aminos
Preheat pan over MED heat. Add onions and garlic. Cook 5-10 minutes until
tender. Add broth, thyme, and pepper. Bring to boil. Reduce heat & simmer
5-10 minutes. Add steak and return to boil. Reduce heat & simmer 5-10
minutes. Serve steak & onions with the au jus and a couple splashes of liquid
aminos.
TIP: For the cooked steak in this dish, you can simply slice the steak very thinly and then sauté with a bit of broth until browned.
• Since this dish only uses 1/2 an onion, I pair this one up with some onion rings. Makes an excellent filling meal.
• BACK TO TOP OF PAGE
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
In small dish, combine marinade & chicken. Refrigerate 30 minutes - 1 hour.
Preheat non-stick pan over MED-HI heat. Cook chicken 5-7 minutes browning
on all sides. Add sambal oelek. Cook 1-3 additional minutes. Remove chicken
from pan and set aside. Add onion to pan and cook until tender. Stir seasoning
mixture in with onions. Cook 1 minute. Add sauce mixture to pan. Cook 1-3
minutes. Re-add chicken to pan. Stir. Cook 1-3 minutes. Top with a few dashes
of red pepper flakes (optional). 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
Preheat broiler.
Broil 1 side of chicken 5-10 minutes until slightly browned.
In small bowl, add the rest of the ingredients and mix well.
Spoon mixture onto chicken. Flip over and coat other side.
Broil uncooked side 5-10 minutes or until no longer pink.
NOTE: This chicken stays really moist and juicy and full of flavor. Enjoy!
• BACK TO TOP OF PAGE
Mini Meatloaf
• 100g ground steak
• 1/2 t milk or bbq sauce
• 1 grissini (ground into powder)
• 2-3 cloves minced garlic
• 1/2 t dehydrated minced onion
• 1/2 t spicy mustard
• 1/4 t allspice
• 1/8 t sage
• salt/pepper to taste
• any additional seasonings you like from the hCG approved list
Preheat oven to 350.
In small bowl, combine all ingredients and form into a small meatloaf.
Place in glass dish, cover, and bake 25-30 minutes.
Uncover dish, add bbq sauce or homemade sugar free ketchup to top, and bake
5-10 additional minutes.
Serve immediately with a bit more of bbq sauce or homemade sugar free ketchup
for dipping.
• This includes your meat, grissini, and 1/2 t of your daily allowance of milk.
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
Place all ingredients in food processor or coffee grinder.
Grind to a powder.
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.
This yields several portions.
• BACK TO TOP OF PAGE
Now That's Garlic Shrimp!
• 100g shrimp (peeled & deveined)
• 4-6 cloves minced garlic or 1-2 t garlic paste
• 1/2 c broth
• 1/2 t parsley
• 1/8 t dried thyme
• 1/8 t crushed red pepper
• 1 bay leaf
Heat nonstick pan over MED-HI heat.
Mix 1 T of the broth with red pepper, minced garlic, and bay leaf. Add to pan.
Cook less than a minute. Be sure not to burn the garlic.
Add shrimp. Cook 3 minutes. Remove shrimp from pan.
Add the remainder of the 1/2 c broth, parsley, & thyme. Bring to a boil.
Cook for 1-2 minutes until reduced by half. Return shrimp to pan & toss to coat.
Discard bay leaf & serve.
recipe
Shrimp Hot & Sour Soup
• 100g shrimp
• bok choy or asparagus
• 2 c broth
• 2 T rice vinegar
• 1 T Bragg Liquid Aminos
• 1 t zsweet
• 1 t sambal oelek
• 1/2 t white pepper
• 1/4 t ginger
• crushed red pepper
In saucepan, combine broth, vinegar, Bragg Liquid Aminos, zsweet, ginger, sambal oelek and white pepper.
Bring to boil.
Reduce heat, cover, and simmer for 2-3 minutes.
Add shrimp. Return to boil.
Add vegetable, cover, and simmer for 2-3 minutes.
Sprinkle with crushed red pepper and serve.
• BACK TO TOP OF PAGE
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
Preheat pot over MED-HI heat.
Add all ingredients except for tabasco/hot sauce.
Bring to a boil then reduce heat to simmer, cover, & cook 30 minutes.
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.
Thai Cucumber Beef Salad
• 100g steak
• 1 t sambal oelek or red pepper flakes
• 2-3 cloves minced garlic or 1 t garlic paste
• 1/4 t ground white pepper
• 2-3 T water
• 100g cucumber
• half lemon
• chopped cilantro
Peel, seed and slice cucumber. In small dish, combine cucumber, juice of 1/2 lemon, and chopped cilantro. Toss.
Cover & refrigerate to marinate while preparing the rest of the dish.
Preheat pan over MED-HI heat.
Slice steak into very thin slices.
In small bowl, place steak, sambal oelek, garlic, and white pepper.
Be sure to coat steak well.
Place steak in pan with water.
Stir fry for 2-5 minutes depending on how you like your steak cooked.
Serve immediately while hot over cold cucumbers.
NOTE: This dish will cause an immediate explosion of your taste buds once it hits your mouth. Yummy!
• BACK TO TOP OF PAGE
|
