Poultry and Pork Recipes (Stage 2)

TIP: Crock Pot Cooking

Many patients are looking for quick easy ways to get their protein.  One simple way is to simply buy a crock pot or slow cooker.  Keep it on your counter, and in the morning dump frozen (yes frozen) chicken, turkey, or pork into the crock pot.  Add about 1/4 C water and place it on medium heat.  No recipe needed.  By dinner time this protein will be perfectly cooked and will be quite tender.  Feel free to pair it with frozen veggies for dinner that night.  Simply heat them up in the microwave.  Be sure to add more protein than you will need to save for leftover lunches (I use an entire pound of chicken).  This is by far the easiest and healthiest way to get your protein!!

Sriracha cauliflower fried rice meal prep


  • 2 tbsp olive oil

  • 1 lb chicken breast, cut into bite-sized cubes

  • 6 C cauliflower rice

  • 1 red bell pepper, cut into 1/2 inch squares

  • 1 C cut (1-inch long) green beans

  • 2 - 3 tbsp low sodium soy sauce

  • 1 tbsp sesame oil

  • 2 tsp sriracha sauce

  • salt and pepper to taste

  • 1 green scallion, finely sliced

Directions: In a larger skillet or pan, add 1 tbsp olive oil and bring to medium heat. Add in chicken and cook thoroughly.

Add in remaining olive oil. Add cauliflower rice, bell pepper and green beans. Stir and cook and until vegetables are halfway cooked. Add in soy sauce, sesame oil, and sriracha. Stir until completely mixed and vegetables are tender but still crisp. Taste and adjust seasoning as needed. Stir in scallions for a few seconds before turning off heat.

Dish out into meal prep containers. Allow rice to cool before refrigerating or freezing. If desired, add a drizzle of sriracha sauce on top. Reheat before eating.


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.

Chicken and Peanut sauce:

Provides 4 ounces of protein per portion and 1 fat serving per portion.


  • 1 lb chicken breasts

  • 1 scallion, sliced


  • ½ C full fat coconut milk

  • 3 cloves garlic

  • ½ tsp curry powder

  • Salt and pepper to taste

  • ¼ tsp cayenne powder

Peanut sauce:

  • ¼ C Natural PB

  • 3 cloves garlic

  • 1 tbsp sesame oil

  • 1 tbsp soy sauce

  • 1 tbsp lime juice

Instructions: In a large bowl, add marinade ingredients.  Mix well. Cut chicken into cubes and add to marinade, allow to coat.  Cover and put in fridge overnight.

Cooking: Add chicken to skewers leaving a little room empty for handling. Place on large baking sheet and bake at 450 degrees for 10 minutes on one side and 5 minutes on the other side.  SAUCE: While chicken is cooking, add peanut sauce ingredients to small pan, stir over medium heat until smooth, then turn heat to low. Brush chicken with peanut sauce, enjoy!

Enchilada Bowl

Makes 4 servings.  4 ounces of protein and one fat per portion *not including toppings.


  • 1 tbsp coconut oil (for searing chicken)

  • 1 lb chicken thighs

  • ¼ c Water

  • ¼ C chopped onion

  • 1 4oz can diced green chilies


  • 1 tbsp chili powder

  • ½ tbsp sweet paprika

  • 1 tsp ground cumin

  • ½ tsp dried oregano

  • ¼ tsp garlic powder


  • Avocado

  • Grated cheese

  • Pickled jalapeños

  • Marinated bell peppers

  • *serve over riced cauliflower.

Instructions:  Melt coconut oil in a pan and add chicken thighs, sear until light brown.  Add water, onions and green chiles and seasoning mix. Reduce heat to low and cover pan.  Cook chicken for about 20 minutes (cooked through). Remove chicken and chop or shred and then add back to the pan to simmer for another 10 minutes.  Add desired toppings and serve over riced cauliflower or lettuce.


2 servings


  • 8 boneless chicken thighs

  • 2 jars artichoke hearts, drained

  • 2 tbsp olive oil

  • 1 tsp salt

  • 1/2 tsp pepper

  • 1/4 C shredded Parmesan cheese

  • 2 tbsp parsley

Directions:  Preheat boiler.  In a large bowl, toss chicken and artichokes with oil, salt and pepper.  Transfer to a broiler pan.  Broil 3 inches from heat 8-10 minutes or until a thermometer reads 170 degrees, turn the chicken and artichoke halfway through cooking.  Sprinkle with cheese.  Broil 1-2 minutes longer or until cheese is melted.  Sprinkle with parsley.


(Serves 4)


  • 3 - 6 chicken thighs, skin-on bone in

  • 1 lb asparagus

  • 4 garlic cloves

  • 1 slice lemon, fresh

  • 1 tbsp oregano

  • 1 parsley, fresh

  • 1 tsp rosemary, fresh

  • 1 tsp thyme, fresh

  • 1/4 C chicken broth

  • 1/2 tsp paprika

  • salt and pepper to taste

  • 3 tbsp butter

Directions: Pat dry chicken thighs with paper towels then season with salt, pepper, and paprika on both sides. Melt 2 tablespoon butter in a large skillet over medium heat. Add garlic, oregano, rosemary, and thyme and quickly stir until fragrant, be careful not to burn!

Lay chicken skin side down in the skillet and cook for 5-6 minutes then flip and cook another 5-7 minutes, until cooked through or a cooking thermometer displays 165℉. If chicken browns too quickly, lower the heat.

Remove cooked chicken thighs from the skillet and set aside on a plate. Melt the remaining 1 tablespoon butter in the same skillet. Once the butter is melted, add asparagus to the pan and season with salt and pepper. Sauté asparagus for 4-6 minutes or until tender. Deglaze with chicken broth or water ad give a quick stir to coat the asparagus. Reduce the sauce for one minute more.

Return chicken thighs back to the pan for a few minutes and serve immediately with garnished herbs and lemon slices.


(Makes 4 servings)

Ingredients for the Noodles: 

  • 2 - 2 1/2 lbs zucchini

  • 1 tablespoon salt

  • 1 tablespoon extra-virgin olive oil

  • 2 cloves garlic

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon ground black pepper

Ingredients for the Chicken:

  • 4 boneless, skinless chicken breasts

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon salt

  • 1/2 teaspoon ground black pepper


  • 2 scallions

  • 7-10 fresh mint leaves

  • 1 tablespoon lemon juice

Instructions: Prep the noodles. Julienne the zucchini with a spiralizer. Place the noodles in a colander and toss them with the salt until the strands are lightly coated. Set the colander in the sink to drain while you prep the other ingredients.

Cook the chicken. Pound the chicken to 1/2-inch thickness between two pieces plastic wrap with the smooth side of the meat hammer, then slice it crosswise into strips. Warm the olive oil in a large, nonstick skillet over medium-high heat, 2 to 3 minutes. Add the chicken, sprinkle it with the salt and pepper, then toss to coat it in the oil. Spread the chicken in a single layer and let it cook undisturbed, 2 - 3 minutes. Flip with a spatula, separating the pieces and cook for an additional 2 - 3 minutes on the other side. Continue to flip and cook the chicken until it’s browned and sizzling on most sides, about 2 minutes more. Transfer the chicken to a plate and cover it loosely with aluminum foil. 

Prep the aromatics. Thinly slice the scallions and mince the mint leaves. Add to a bowl with the lemon juice, mix with a fork, and place nearby because the next part goes quickly. 

Finish the noodles. Place the olive oil in a small bowl. Peel and crush the garlic, then add it to the bowl with the oil. Add the cumin and pepper to the bowl,, mix with a fork, and set it nearby. Rinse the zucchini noodles under running water, drain them well, and squeeze them in a clean dish towel to remove excess water. Return the skillet you used for the chicken to the stove and reheat it over medium-high heat, 2 - 3 minutes. Place the prepared zucchini noodles in the dry pan and sauté them until just tender, 2 - 3 minutes. Push the noodles to the side of the pan, and reduce the heat to medium-low. Add the garlic oil to the pan and cook for 20 seconds, stirring constantly. Push the zucchini noodles into the oil and and stir gently until they’re coated. Turn off the heat and add the chicken to the noodles, along with the mint. Toss to combine. 

To serve, divide the pasta among individual bowls and arm everyone with a big spoon to twirl the strands. 


Makes 4 servings, 4 ounce servings with 1/2 serving of fruit and 1 vegetable serving per portion


  • 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

Directions: 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 2 servings)


  • 6 slices thick-cut bacon,, 2 slices cut in half lengthwise

  • 2 (4 ounce) boneless, skinless chicken breast halves

  • 2 medium avocados

  • 1/4 C heavy cream

  • 1 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon ground black pepper

Directions: Preheat the oven to 325℉. Set a cooling rack inside a sheet pan. Lay 3 slices of bacon on a flat surface. Lay one of the chicken breasts on top of the bacon and roll the bacon around the breast. Repeat with the remaining bacon and chicken breast. 

Preheat a large sauté pan over medium-high heat. Sear each of the four sides of the roulades for about 2 minutes, then remove the roulades from the pan and place on a sheet pan. Bake for 15 to 18 minutes, until the internal temperature reaches 165℉. 

While the roulades are baking, prepare the avocado mash: Cut the avocados in half, remove the pits, and scoop the flesh into a medium-sized bowl. Add the heavy cream, onion powder, garlic powder, salt and pepper, then mash until smooth.

Remove the roulades from the oven, place on a cutting board, and cut into 4 or 5 equal slices with a carving knife. Serve immediately with the avocado mash. Store leftovers in the refrigerator for up to 3 days. 




  • 12 asparagus spears

  • 6 Turkey slices/strips

  • A little ghee for frying (or butter)

Directions: Wash asparagus and cut 2 cm off the ends. Cut turkey strips into two halves, going length ways, you should end up with 12 strips.  Place each turkey strip on a chopping board at a 45 degree angle. Place one of the asparagus spears on top of the meat, perpendicular to it. The tip of the asparagus should be lined up with the bottom of the turkey strip. Wrap the bottom end of turkey over the asparagus and holding the meat tight, start rolling the asparagus up. The turkey strip will wrap around the whole length of the spear because it’s on an angle. You can try a different wrapping method but I find this is a very quick to do it. Don’t worry if parts of the asparagus spears are not covered completely.  Heat some ghee (clarified butter) in a large, flat frying pan to sizzling hot. Pan sear the wrapped asparagus spears for 1-2 minutes on each side or until turkey is brown and crispy.


Serves 8

Eggplant Ingredients:

  • 2 eggplants, cleaned and dried

  • salt

  • 5 Tablespoons olive oil

  • 1/2 pound ground chicken or turkey

  • 1/3 cup diced onion

  • 1 garlic clove, smashed, peeled and minced

  • 1 Tablespoon capers, drained and smashed

Sauce Ingredients:

  • 2/3 cup diced onion (about 3/4 medium onion)

  • 2 Tablespoons olive oil

  • 2 garlic cloves, smashed, peeled and minced

  • 2 16 ounce jars of roasted red peppers

  • 1/2 teaspoon dried basil leaves

  • 1/4 teaspoon dried oregano

  • 8 ounces 2% mozzarella cheese, sliced

Stuffed Eggplant Directions:  Heat oven to 375 degrees F.  Halve the eggplants and scoop out the middle. It may be helpful to cut out of the edges and then scoop out. Rub with salt and let stand to sweat. Dice the eggplant innards that you scooped out. (Right now is a good time to start the sauce.)  Heat 2 Tablespoons of olive oil in a pan and add meat. Use wooden spatula to break up the meat. Cook for about 8 to 10 minutes. Remove cooked meat and place in a clean bowl. Set aside.  Add 1 Tablespoon of olive oil to pan. Add onions and cook for 3 minutes. Add garlic and cook for 2 minutes. Add eggplant and 2 more Tablespoons of olive oil and season with salt and pepper. Cook for 6 to 8 minutes, stirring occasionally. Add back the cooked meat and cook for about 5 to 6 minutes.  Remove eggplant filling from heat and add capers and mix. Season with salt and pepper. Rinse out eggplant shell halves and wipe dry with a paper towel. Place upside on a covered baking sheet to remove excess water.  Stuff eggplant with cooked eggplant mixture and place in a casserole baking dish. Ladle sauce into the baking dish underneath the eggplant and a little bit on top of each eggplant.  Cover baking dish with foil and bake for 35 to 40 minutes at 375 degrees F.  Uncover and add sliced mozzarella cheese on top each of each eggplant to cover. Bake for another 5 minutes and then broil for another 5 minutes. Enjoy.

Sauce Directions: In a heavy bottomed pot, sauté the onion with olive oil for about 3 to 5 minutes on medium high, until onions are softened. Add garlic and cook for 60 to 90 seconds.  Add roasted peppers with juice plus 1 cup of water to the pot. Break down peppers with a wooden spoon or rubber spatula. Add dried basil. Lower heat and allow sauce to simmer while prepping the rest of the eggplant dish. Season with salt and pepper.


makes 4 servings


  • 4 boneless skinless chicken breasts, thawed

  • Pinch of salt

  • ¼ Cup balsamic vinegar

  • ¼ Cup extra virgin olive oil

  • 4 slices fresh 2% mozzarella cheese


  • · 1 yellow bell pepper diced

  • · 8 fresh basil leaves, stacked, rolled and thinly sliced

  • · 3 cloves fresh garlic, minced

  • · Pinch of salt

  • · 1 Tablespoon balsamic vinegar


Preheat a grill pan over medium heat on the stove top. Spray with cooking spray. Combine balsamic and olive oil in a bowl. Season both sides of chicken with pinches of salt and place on grill (or in skillet). Brush top sides of chicken with balsamic mixture. Cook for 4-5 minutes and flip chicken. Brush with additional balsamic and cook for an additional 4-5 minutes or until cooked through. During the last 2 minutes of grilling place 1 slice of cheese over top each chicken to melt.

In a large bowl combine the peppers, basil garlic, salt and balsamic. Toss gently to combine. Place chicken breasts on a serving plate and top with pepper mixture. Serve warm.


Makes Six 4 ounce servings


  • 4 large boneless, skinless chicken breasts (about 2 1/2 pounds total weight)

  • 1/4 cup reduced-sugar ketchup (check the label and get the lowest-sugar ketchup you can find if you don’t want one with artificial sweetener)

  • ¼ C homemade red pepper sauce (found on pickle isle-marinated red peppers pureed into sauce)

  • 1/4 cup Stevia

  • 1/4 cup apple cider vinegar

  • 1/4 cup mustard (plain yellow mustard, not anything fancy)

  • 2 tsp. tobasco sauce

  • 1 1/2 T Worcestershire sauce

  • 1/2 tsp. Chile powder

Lettuce Wrap Ingredients:
2 large heads Iceberg lettuce (or other lettuce of your choice)
2-3 green onions, sliced

Directions:  Trim visible fat and any membranes from chicken breasts, then cut each chicken breast in half lengthwise.  Stir together the low-sugar ketchup, pepper sauce, sweetener of your choice, apple cider vinegar, mustard, chili powder, Tabasco sauce and Worcestershire sauce to make the barbecue sauce.

Spray the slow cooker with olive oil or nonstick spray and layer the chicken in a single layer as much as possible.  Pour over the sauce, so all the chicken is covered.  Cook on high for one hour; then turn to low and cook 2-3 hours more.  (Or just cook a little longer on low if you’re not going to be home to switch the slow cooker setting.)

When the chicken is done, remove it to a cutting board to cool enough to handle.  Put the sauce in a large frying pan and simmer over medium heat until it’s reduced by half, about 6-8 minutes.  Use two forks to shred the chicken apart.  When the sauce is reduced by half, put the chicken in the frying pan and stir to coat with sauce.  You can heat the chicken in the pan for a few minutes if needed.

To make lettuce wraps, slice the green onions.  Cut out the core of the lettuce with a sharp knife; then peel off two lettuce leaves together to make a “cup” to hold the barbecued chicken.  Fill each lettuce “cup” with desired amount of the chicken mixture, top with sliced green onions, and devour!

This chicken freezes well.  For best results, let it thaw overnight in the refrigerator; then heat in a pan on the stove, with a tiny bit of water added if it seems dry.


makes 2 sesrvings


  • 1/4th medium onion, cut in half and sliced

  • 12 spears of asparagus

  • 1 medium garlic clove, pressed

  • 1 tbsp chicken broth

  • 1 tbsp ginger, minced

  • 1 large chicken breast (8 ounces), cut into 1 inch pieces

  • 1 tbsp rice vinegar

  • 1 tbsp balsamic vinegar

  • pinch of red chili flakes

Directions: Cut onion and mince garlic and let both sit for at least 5 minutes.  Heat 1 TBS broth in a 12-inch stainless steel skillet.  Saute’ onion in broth for about 2 minutes over medium-high heat, stirring constantly.  Add ginger, garlic, chicken, and continue to sauté for another 3-4 minutes, stirring constantly.  Add asparagus, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste.  Makes 2 servings.


2-3 servings


  • 8 – 10 oz ground organic, lean turkey meat

  • 2 tablespoons fresh oregano, chopped

  • 2 garlic cloves, minced

  • 4 thick slices of zucchini (or eggplant, summer squash, etc.)

  • Olive oil spray

  • Salt & pepper to taste

  • Toppings: cheese, low sugar ketchup, mustard, mayo

Directions:  In a large bowl, combine the turkey meat, oregano and garlic cloves, and mix with your hands until fully combined. Form into two patties and set aside.  Heat a grill pan (or outdoor grill) to medium high heat.  Spray the zucchini on both sides and sprinkle with salt and pepper.  Add the zucchini to the grill pan, cooking 2 – 3 minutes per side until you have nice grill marks and the zucchini still holds its shape.  Add the turkey burgers to the grill, cooking 3 – 5 minutes per side, until cooked.  Serve between zucchini slices and add your preferred topping



  • 6 boneless chicken breasts

  • 1 teaspoon salt

  • 2 teaspoons paprika

  • 2 teaspoons pepper

  • 1 large onion, sliced, 5 1/4 ounces*

  • 10 cloves garlic, unpeeled*

Directions: Mix the seasonings; rub all over the chicken. Place the onion in the bottom of a slow cooker. Place the chicken on the onion. Cover the chicken with garlic cloves. Cook on LOW 6 hours or until the chicken is done.

Makes 6-12 servings based on size of chicken breasts can be frozen.


makes 3 servings



  • 3 (1-pound) pork tenderloins, trimmed

  • 3 tablespoons olive oil

  • Sea salt and freshly ground black pepper


  • 1 tbsp olive oil

  • 2 tablespoons coconut oil

  • 1 small onion, diced

  • 1 medium red bell pepper, cored, seeded and diced into 1/2-inch pieces

  • 1 medium yellow bell pepper, cored, seeded and diced into 1/2-inch pieces

  • 1 medium orange bell pepper, cored, seeded and diced into 1/2-inch pieces

  • 3 cloves garlic, minced

  • Kosher salt for seasoning, plus 2 teaspoons

  • Freshly ground black pepper

  • 2 1/2 tablespoons smoked paprika

  • 1 jar of roasted red pepper, pureed in a blender

  • ¼ C water

  • 1 dried bay leaf

  • 1/4 cup chopped flat-leaf parsley


Pork: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F.

Rub 1 tablespoon of olive oil over the pork and season with salt and pepper, to taste. In a large skillet, heat 2 tablespoons of coconut oil over high heat. Add the pork and brown it on all sides, about 8 minutes. Transfer the pork to a 13 by 9 by 2-inch glass baking dish and roast it until an instant-read thermometer inserted into the thickest part of the pork registers 165 degrees F, about 25 to 30 minutes. Allow the pork to rest for 10 minutes on a cutting board.

Sauce: In the same skillet used for the pork, heat the oil over medium-high heat. Add the onion, peppers and garlic and season with salt and pepper, to taste. Cook, stirring frequently until softened, about 8 to 10 minutes. Add ¼ C water, scraping up the brown bits that cling to the bottom of the pan with a wooden spoon. Stir in the paprika, pureed roasted pepper and the bay leaf. Bring the mixture to a boil. Reduce the heat to a simmer and cook until the sauce thickens, about 25 to 30 minutes. Remove the bay leaf and transfer the mixture to a food processor or blender. Blend until smooth. Season with 2 tablespoons salt and pepper, to taste.

Slice the pork thinly and arrange on a platter. Spoon the sauce on top, garnish with chopped parsley and serve.

*Adapted from foodnetwork.com


makes 4 servings


  • 4 five ounce pork loins (1/2 inch thick)

  • 1/4 C water

  • 2 tbsp apple cider vinegar

  • 2 tbsp no sugar added Dijon mustard

  • 2 tbsp olive oil

  • 2 garlic cloves, minced

  • 1 large shallot, minced

  • 1 tsp minced fresh thyme

  • 1/4 tsp ground black pepper

  • 1/8 tsp salt

Directions: Trim the pork chops of excess fat

In a large bowl or zip-lock bag, add the above ingredients, add the pork and seal for 6 to 8 hours in refrigerator.  Remove the pork chops from the marinade and add excess marinade to small saucepan.  Coat a grill rack with cooking spray and set it 6 inches from the heat source.  Preheat the grill to medium heat.  Add the pork chops to the grill, and sear on each side for 3 minutes.  Then cover the grill and cook for 15 minutes until the chops register 145 degrees.  Remove from grill and let them rest a few minutes.  Garnish with any marinade left in the pan



  • 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



  • 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.




  • 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.


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.



Makes 3-4 servings


  • 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.



  • 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).



  • 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

Directions: 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 degrees.

Makes 2 servings/portion.  ~3-4 ounces of protein and 1 serving of fruit.




  • 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

Directions: 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.


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.


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!



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


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




  • 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!!



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 saute for ~1 minute. Serve hot


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!