Stage 2 Recipes
Taking Your Meals To The Next Level
The next level of nutrition we offer at The Weigh Station is Stage 2 recipes. Here, we elevate your recipes with enriching ingredients to produce tasty meals that align with your weight loss goals. Whether you are looking for breakfast ideas, ways to incorporate more seafood into your diet or switch up your routine with new casseroles, you can find it here. Plus, we recommend even a few desserts you can enjoy!
Stage 2 Breakfast Recipes
Breakfast doesn’t have to just include boiled eggs and lean turkey! Elevate your morning and start your day right with recipes like frittatas, healthy muffins, smoothies and more!
Homemade
Zucchini Frittata
ZUCCHINI FRITTATA
(Makes 4 servings, ~2 ounces of protein per serving)
Ingredients:
- 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
Directions:
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.
3 Ingredient Egg Breakfast Muffins
3 INGREDIENT BACON AND EGG BREAKFAST MUFFINS
Ingredients:
- 8 bacon slices
- 8 large eggs
- 2/3 C chopped green onion
Directions: Preheat oven to 350℉ and coat muffin tin with nonstick cooking spray. In a large pan over medium heat, cook bacon until crisp. Transfer cooked bacon to paper towel-lined plate. Allow bacon to cool slightly before chopping or breaking apart bacon into small pieces.
In a mixing bowl, whisk eggs together. Add bacon and chopped green onions and mix again until all ingredients are well-combined. Pour egg mixture into muffin tin until each cavity is about halfway full.
Transfer muffin tin to oven and bake until the edges of the muffins are golden brown, about 20 – 25 minutes. Remove from oven, allow to cool, and enjoy!
Asparagus & Red Pepper Frittata
ASPARAGUS AND RED PEPPER FRITTATA
Ingredients:
Makes 4 servings, provides 3 ounces protein/portion
- 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
Directions: 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.
Handcrafted
Ginger Smoothie
GINGER SMOOTHIE
(Makes 2 servings)
Ingredients:
- 1/3 C coconut milk
- 2/3 C water
- 2 tbsp lime juice
- 1 oz frozen spinach
- 1 tsp fresh ginger, grated
Directions: Mix all ingredients together. Start with 1 tablespoon lime and increase the amount to taste. Sprinkle with some grated ginger and serve.
Pro-tip: Prepare your smoothies the day before to ease the morning rush! They can be stored in the fridge for up to 2 days with an airtight lid.
Chicken Zucchini Poppers
CHICKEN AND ZUCCHINI POPPERS
Ingredients:
- 1lb ground chicken
- 2 C grated zucchini
- 2-3 green onions, sliced
- 3-4 tbsp cilantro, minced
- 1 clove garlic
- 1 tsp salt
- 3/4 tsp cumin
- olive oil
Directions: Toss the chicken with zucchini, green onions, cilantro, garlic, cumin, salt and pepper. Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop to place meatballs into the pan.
Cook 8-10 at a time for about 5 to 6 minutes on the first side. Flip and then cook for an additional 4 to 5 minutes or until golden brown and the center is cooked through.
Avocado Salmon Breakfast Basket
AVOCADO AND SALMON BREAKFAST BASKET
Ingredients:
- 1 ripe organic avocado
- 2 oz wild caught smoked salmon
- 1 oz fresh, soft goat cheese
- 2 tablespoons organic extra virgin olive oil
- the juice of 1 lemon
- a pinch of Celtic sea salt
Directions: Cut the avocado in two and remove the seed. In a small food processor, mix the rest of the ingredients until coarsely chopped. Place the resulting cream inside the avocado. Serve immediately.
Baked Eggs In A Basket
EGGS IN A BASKET
(Makes 4 servings)
Ingredients:
- 4 avocados, halved and pitted
- 1/2 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 tablespoon hot sauce, such as Tabasco
- 8 eggs
- Directions: Preheat the oven to 400℉ and line a sheet pan with parchment paper. Place the halved avocados on the sheet pan and season with the salt, garlic powder, onion powder, and hot sauce. Par-bake for 10 minutes.
Remove the par-baked avocados from the oven and crack an egg into each half. Bake for 12 to 15 minutes for solid whites and medium-cooked yolks, or longer if you prefer yolks that are set. Remove from the oven and allow to cool. Serve with additional hot sauce, if desired. Store in an airtight container in the refrigerator for up to 3 days.
Chorizo Hash Browns & Eggs
CHORIZO HASH BROWNS AND FRIED EGGS
(Makes 4 servings)
Ingredients:
- 4 tablespoons (1/2 stick) unsalted butter, divided
- 8 ounces Mexican-style fresh (raw) chorizo
- 1/2 green bell pepper, chopped
- 1/2 red bell pepper, chopped
- 1/4 yellow bell pepper, chopped
- 1/4 onion, chopped
- 1 teaspoon chopped garlic
- 1 medium head cauliflower, cored and florets grated
- 8 eggs
- 1/4 cup shredded cheddar cheese (about 1 ounce)
- 1 teaspoon hot sauce
- 1/2 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
Directions: Melt 2 tablespoons of the butter in a sauté pan over medium heat. When the butter has begun to brown slightly, add the chorizo, bell peppers, onion, and garlic and cook for 3 to 4 minutes, until the vegetables begin to brown. Turn the heat up to medium-high and add the grated cauliflower; cook for 4 to 5 minutes, until the cauliflower begins to brown.
In a separate skillet, melt the remaining 2 tablespoons of butter and fry the eggs done to your liking.
Finish the hash browns with the cheddar cheese, hot sauce, salt, and pepper. Remove the hash browns from the pan and divide them evenly among 4 plates. Serve immediately with the fried eggs, 2 per serving. Store leftover hash browns in the refrigerator for up to 3 days.
Turkey Breakfast Sausage & Peppers
TURKEY BREAKFAST SAUSAGE AND PEPPERS
(Makes 4 servings)
Ingredients:
- 1 large green bell pepper, chopped
- 1 large red bell pepper, chopped
- (or use any color of peppers you prefer)
- 1 tsp. + 1/2 tsp. olive oil
- fresh-ground black pepper to taste
- 12 links (about 10 oz.) turkey breakfast sausage links
- 1/2 cup low-fat Mozzarella, grated
Directions: Preheat oven to 450F. Spray a medium-sized baking dish with non-stick spray. Cut away the stem part and cut out seeds of the red and green bell pepper and chop peppers into pieces about an inch across. Put peppers into the baking dish, toss with 1 teaspoon olive oil, sprinkle with fresh-ground black pepper, and put the dish in the oven and bake 20 minutes.
While the peppers cook, heat the rest of the olive oil in a non-stick pan, add the sausages and cook over medium-high heat until they’re nicely browned on all sides, about 10-12 minutes. Remove to cutting board, line them up, and cut sausages into thirds. When the peppers have cooked for 20 minutes, stir in the sausages and bake 5 minutes more.
Remove from oven, turn oven to BROIL, sprinkle the grated Mozzarella over the sausage-pepper combination and put back in oven and broil 1-2 minutes, or until the cheese is nicely melted and starting to brown. Serve hot.
Spinach “Muffins”
SPINACH “MUFFINS”
(Makes 4 servings)
Provides 1 serving of veggies per serving, negligible protein/serving
Ingredients:
- 12 ounces fresh spinach
- 1/2 cup cottage cheese
- 1/2 cup finely shredded Parmesan cheese, plus more for garnish
- 2 large eggs, beaten
- 1 clove garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
DIRECTIONS: Preheat oven to 400 degrees. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add cottage cheese, Parmesan, eggs, garlic, salt and pepper; stir to combine. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full). Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.
Egg-Stuffed
Zucchini
EGG STUFFED ZUCCHINI
(Makes 4 servings)
Ingredients:
- 4 zucchini, halved lengthwise
- ½ C water
- Salt to taste
- 2 tbsp butter
- 1 cup chopped bell peppers
- 4 eggs beaten
- Pinch of black pepper
- ¼ tsp dried basil leaves
- 1 C 2% cheddar cheese
Directions:
Scoop pulp out of zucchini halves, leaving a 1/4-inch border, using a spoon. Chop pulp and set aside.
Place zucchini shells, cut-side down, in a large skillet; pour in water. Cover skillet and bring to a boil; reduce heat and simmer until zucchini are slightly tender, about 5 minutes. Drain water from skillet and turn zucchini shells over in the skillet and sprinkle with salt.
Heat butter in a separate skillet over medium heat; cook and stir zucchini pulp and peppers in the melted butter until tender, about 3 minutes. Stir eggs, 1/4 teaspoon salt, pepper, and basil into mixture; cook, lifting thickened portions with spatula to let uncooked portions of egg flow to bottom, until eggs are set but still moist, 3 to 5 minutes.
Spoon egg mixture into zucchini shells. Sprinkle Cheddar cheese over egg mixture and cover skillet. Cook over low heat until cheese melts, about 2 minutes.
Provides: 1.5 ounces of protein per portion. Recommend adding at least 2 more ounces of meat as main entrée and pairing this as a side dish.
Ham & Cheese Soufflé
HAM AND CHEESE SOUFFLÉ
Ingredients:
- 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
Directions
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
Cheesy Turkey Dog Scramble
CHEESY TURKEY DOG SCRAMBLE
(Makes 2 servings)
Ingredients
- 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
Directions:
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 Red Meat Recipes
Eating red meat in moderation is good for your health. It is high in protein and contains nutrients such as vitamin B12 and zinc. We recommend buying high-quality red meats and staying away from highly processed red meats such as hot dogs and sausages.
Egg Roll Stir Fry
EGG ROLL STIR FRY
Ingredients:
- 1 pound ground beef or pork
- 1 large onion, diced
- 1 small head of cabbage
- 2 – 3 carrots
- 4 – 5 cloves garlic, minced
- 1 tbsp grated fresh ginger
- 1/2 tsp black pepper
- 2 tbsp sesame oil
- 1 tbsp vegetable oil
- 1/4 C soy sauce
Directions: Cook and crumble ground meat with onions in a very large skillet until meat is cooked through. Do not drain. You’ll need to select a skillet large enough to contain all the cabbage – divide everything evenly into two skillets if necessary.
While meat and onions are cooking cut cabbage into thin shreds; set aside. Peel carrots with a vegetable peeler then either dice small or use the peeler to shave off thin slices; set aside.
Combine garlic, ginger, pepper, sesame oil, vegetable oil and soy sauce in a small bowl and stir to combine; set aside.
Add cabbage and carrots to ground meat then cook and stir over medium-high heat for 3-4 minutes. Add soy sauce mixture then stir well.
Reduce heat to medium and continue cooking for 5-10 minutes or until cabbage is tender.
Notes:
- Substitute two bags coleslaw mix for cabbage and carrots if desired.
- Substitute 1 teaspoon ground ginger for fresh if needed.
Rosemary & Garlic Roast Beef
ROSEMARY AND GARLIC ROAST BEEF
(Makes 6 servings)
Ingredients:
- 3 lbs boneless Rib Eye roast
- 1/4 C chopped fresh rosemary, or other favorite herbs
- 1/4 C chopped garlic (about 20 cloves)
- Salt and freshly ground pepper to taste
- 4 tbsp olive oil, divided
- 4 tbsp butter, divided
- 4 C of a variety of Mushrooms, sliced to about the same size
- 1 C stock
Directions: Preheat oven to 350F. Tie the roast and season generously with salt and pepper. Mix together rosemary and garlic. Add 2 tablespoons of olive oil and stir to combine. Reserve.
In a cast iron skillet, over medium heat, heat 2 tablespoons of olive oil and, once smoking hot, sear all sides of the meat. Remove skillet from heat. Brush the herb-garlic mixture all over the roast. Bring the roast, in the cast iron skillet, to the preheated oven and cook for about 1 to 1.5 hours or until a meat thermometer reads 135F. Let it rest for at least 10 minutes before serving.
While the roast is resting, sauté the mushrooms over medium heat with 2 tablespoons butter until cooked through and no liquid is left in the pan, about 5 minutes. Season with salt and pepper.
Remove roast from the skillet and bring the skillet to the stovetop. Add stock to the pan and degalze it, scraping all the bits from the bottom. Allow to simmer until thick. Add the mushrooms to the sauce, stir in remaining butter until sauce is silky. Then, place the roast back on in the cast iron skillet with the sauce and spoon some over the roast.
Garnish serving platter with fresh rosemary if desired.
Pepper Marinade & Zucchini Cups
MEAT, MARINATED PEPPER SAUCE, AND MOZZARELLA STUFFED ZUCCHINI CUPS
(Makes 6-8 servings)
Ingredients:
- 2 large zucchini or yellow squash, about 12 inches long
- 2 tsp. + 2 tsp. olive oil (may need more, depending on your pan)
- 1/2 cup finely chopped onion
- 1 green pepper, finely chopped
- 2 T finely minced fresh garlic
- 1 lb. ground beef (10% fat or less)
- 12 oz. ground turkey (10% fat or less)
- 1-2 tsp. Spike seasoning (optional but recommended)
- 2 C marinated pepper sauce
- 2 cups low-fat mozzarella or other mild white cheese
Directions: Preheat oven to 350F. Chop onion and green pepper. Heat 2 tsp. olive oil in a non-stick pan, then sauté onion and pepper for 3-4 minutes, until just starting to soften. Add minced garlic and sauté about 1 minute more, being careful not to brown the garlic. Remove the onion, pepper, and garlic mixture to a bowl.
Add 2 tsp. more olive oil to the pan. Crumble in the ground beef and ground turkey, season with Spike seasoning, and cook over medium heat until the meat is well browned. Tilt pan to see if there is any extra fat, and remove with a spoon if there is, then stir cooked vegetables and garlic back into the meat. Add marinated red pepper sauce and simmer until the mixture has thickened and liquid has cooked off, about 10 minutes, then turn off heat.
While meat cools, cut zucchini into 2 inch thick slices, discarding ends. Use a sharp spoon to hollow out a cup in each zucchini slice, leaving just over 1/4 inch of zucchini flesh. Be careful not to get too close to the skin or the cups will leak liquid when they cook.
Spray baking sheet with nonstick spray and stand up zucchini cups, open end up. Stir 1 1/2 cups grated cheese into the cooled meat mixture (it doesn’t need to be completely cool), then spoon the meat-cheese mixture into zucchini cups, pressing down with the spoon and mounding it up a little over the top of the zucchini.
Bake zucchini cups for 20 minutes, then remove from oven and use remaining cheese to top each one with a generous pinch of cheese. Put back in oven and bake 10-15 minutes more, until zucchini is slightly soft when pierced with a fork and cheese is melted and lightly browned. Serve hot.
California Spaghetti & Meatballs
CALIFORNIA-STYLE SPAGHETTI AND MEATBALLS
(Makes 4 servings)
Ingredients for the Meatballs:
- 8 ounces 80/20 ground sirloin
- 4 ounces Italian sausage, casings removed
- 1/4 small yellow onion, chopped
- 1 teaspoon garlic powder
- 1 teaspoon kosher salt
- 2 tablespoons unsalted butter, for the pan
- 1/4 C freshly grated Parmesan cheese (about 3/4 ounce), for garnish
Ingredients for the “Spaghetti”:
- 2 tablespoons unsalted butter
- 2 small zucchini, spiral-sliced into noodles (about 2 C)
- 2 small yellow squash, spiral-sliced into noodles (about 2 C)
- 1 orange bell pepper, cut into strips
- Kosher salt and ground black pepper
For the Sauce:
- 1/4 C half-and-half
- 1 medium avocado, mashed
- Kosher salt and ground black pepper
Directions: Preheat the oven to 300℉.
Make the meatballs: In a large bowl, mix together the ground sirloin, sausage, onion, garlic powder, and salt until well combined. Divide the mixture into twelve 1-ounce meatballs. In a large sauté pan over medium heat, heat 2 tablespoons of butter for 1 to 2 minutes. Add the meatballs and sear for 1 to 2 minutes on each side, then remove them to a sheet pan. Place in the oven to finish cooking, 4 to 7 minutes.
Make the “spaghetti”: In the same sauté pan you used to cook the meatballs, heat 2 tablespoons of butter over medium heat. Add the zucchini noodles, squash noodles, and bell pepper and sauté for 3 to 4 minutes. Reduce the heat to low and simmer until the noodles and bell pepper are tender, about 5 minutes. Season to taste with salt and pepper.
While the meatballs are cooking and the noddles are simmering, make the sauce: Place the half-and-half in a microwave-safe bowl and microwave for 1 to 2 minutes. Add the mashed avocado and the heated half-and-half and whisk until smooth. Season to taste with salt and pepper.
Divide the noodles and vegetables among 4 plates, then top each plate with 3 meatballs. Spoon the avocado sauce over the meatballs and garnish with Parmesan; serve immediately. Store leftovers in an airtight container in the refrigerator for up to 6 days.
Burger With Green Bean “Fries”
BURGER WITH GREEN BEAN “FRIES”
Makes 4 servings
Ingredients:
- 1 lb lean ground beef
- 1 head romaine lettuce (if desired)
- 1 yellow onion (if desired)
- McCormic Caribbean Grilled Steak Recipe inspirations seasonings (baking aisle)
- 1 bag of frozen green beans
- Parmesan cheese
Directions:
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.
Greek Style Grass-Fed Lamb Shanks
GREEK STYLE GRASS FED LAMB SHANKS
makes 4 servings
Ingredients:
- 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
Directions:
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.
Grilled Steak Skewers W/ Peaches
GRILLED STEAK SKEWERS WITH PEACHES AND RED PEPPERS
Makes ~6 servings
Ingredients:
- 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
Directions:
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 piece 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.
Coffee-Braised
Pot Roast
COFFEE-BRAISED POT ROAST
12 servings
Ingredients:
- 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
Directions:
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
Stage 2 Seafood Recipes
If you’re trying to branch out and try new seafood dishes, then you’ve come to the right place! Our seafood Stage 2 recipes include several ideas with a variety of fish such as mahi mahi, shrimp fajitas, salmon wraps and more!
Garlicky Lemon Mahi Mahi
GARLICKY LEMON MAHI-MAHI
- 3 tbsp butter, divided
- 2 tbsp extra virgin olive oil, divided
- 4 (4 oz) mahi-mahi fillets
- Kosher salt
- Freshly ground black pepper
- 1 Lb asparagus
- 3 cloves garlic, minced
- 1/4 tsp crushed red pepper flakes
- 1 lemon, sliced
- Zest and juice of 1 lemon
- 1 tbsp freshly chopped parsley, plus more for garnish
Directions: In a large skillet over medium heat, melt 1 tbsp each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.
Add remaining 1 tbsp of oil to skillet. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to plate. Next, add remaining 2 tbsp of butter to skillet. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat then return mahi-mahi and asparagus to skillet and spoon over sauce.
Garnish with more parsley before serving.
Sheet Pan Shrimp Fajitas
Sheet Pan Shrimp Fajitas
Ingredients:
- 1 lb shrimp, raw, deveined and shelled
- Juice of one lime
- 1 red bell pepper, sliced
- ½ green pepper, sliced
- ½ yellow onion, thinly sliced
- 2 tsp plus ⅓ C olive oil divided
- 2 garlic cloves
- ½ tsp dried oregano
- ½ tsp chili powder
- ½ tsp sweet paprika
- ½ tsp cayenne pepper
- ¼ tsp ground cumin
Instructions: Preheat oven to 400 degrees. Toss peppers and onion with 2 tsp olive oil until coated. Scatter onto a sheet pan in single layers. In a blender, add lime juice, garlic and remaining olive oil- then add spices and pulse to combine. Marinate by adding shrimp and blended ingredients in a zip-lock bag for 15 minutes. Meanwhile, roast the peppers and onion for 10 minutes. Remove the shrimp from the marinade and place shrimp onto sheet pan, place back in oven for 8 more minutes or until shrimp are pink. Enjoy over riced cauliflower or salad or by itself!
Grilled Pesto Shrimp Skewers
GRILLED PESTO SHRIMP SKEWERS
Ingredients:
- 1.5 lb shrimp, jumbo
- 1 C basil, fresh leaves
- 1 clove garlic
- 2 tbsp. olive oil
- 1/4 C Parmesan cheese
- salt and pepper to taste
Directions: In a food processor, pulse basil, garlic, Parmesan cheese, salt and pepper until smooth. Slowly add the olive oil while pulsing.
Combine raw shrimp with pesto and marinate a few hours in a bowl. Soak wooden skewers in water for at least 20 minutes (or use metal ones to avoid this step). Thread shrimp onto 7 skewers. Heat an outdoor grill or indoor grill pan over medium-low heat until hot. Be sure the grates are clean and spray lightly with oil. Place the shrimp on the hot grill and cook until shrimp turns pink on the bottom, about 3-4 minutes; turn and continue cooking until shrimp is opaque and cooked through, about 3-4 minutes.
15 Minute Garlic Shrimp Zoodles
Serves 2
Ingredients:
- 2 medium zucchini
- 3/4 lb medium shrimp, peeled and deveined
- 1 tablespoon olive oil
- Juice and zest of 1 lemon
- 3-4 cloves garlic, minced
- Red pepper flakes (optional)
- Salt and pepper to taste
- Chopped fresh parsley
Directions: Spiralize the zucchini and set aside. Add the olive oil and lemon juice & zest to a skillet on medium heat. Once the pan is warm, add the shrimp. Cook the shrimp for one minute per side.
Add the garlic and red pepper flakes. Cook for an additional minute, stirring often. Add the zucchini noodles and stir/toss (e.g. with tongs) constantly for 2-3 minutes until they are cooked and warmed up.
Season with salt and pepper and sprinkle with the chopped parsley. Serve immediately.
This recipe is adopted from Salt and Lavender.
Baked Sole
BAKED SOLE IN FRESH ROASTED PEPPER SAUCE
Ingredients:
- Fresh Roasted Red Pepper Sauce (look for Mezzetta Roasted bell pepper jar on the pickle aisle) Simply puree in blender to make sauce.
- 2 fillets of sole
- 8 pitted kalamata olives
- a few thin slices of lemon
- sprigs of fresh thyme
- salt and fresh cracked pepper
Directions: Preheat oven to 400 degrees. Spoon a thick layer of sauce into a baking pan. Lay out the fish on top of the sauce. Top with lemon slices, olives, and thyme. Sprinkle with salt and pepper. Bake for about 15 minutes until the fish is done and then run the pan under the broiler for a minute or two to get the whole thing sizzling.
Salmon Zucchini Wrap
SALMON ZUCCHINI WRAP
Ingredients:
- 1 (3 oz) salmon fillet
- 1 pinch salt
- 1 tbsp green onion, chopped
- 1/4 tsp dried sumac
- 1/2 tsp dried thyme
- 1/4 English cucumber, peeled and diced
- 1 tbsp mayo
- 1 tbsp fresh mint, optional
- 1 zucchini cut lengthwise into thin strips
Directions: Cut the salmon on a 45-degree angle into 1/4-in thick slices. Add a pinch of salt. Sprinkle the salmon evenly with the green onion, sumac and thyme. Place the salmon in the toaster oven and turn to the broil setting. Broil for 3 minutes or until salmon is cooked to desired temperature (3 minutes will yield a pink salmon). While salmon is cooking, combine mayonnaise and cucumber. Carefully remove salmon from the oven and lay on a plate. Spoon the mayo and cucumber mixture evenly across the salmon and sprinkle with the mint. To roll, slice zucchini lengthwise into thin slices and lay salmon on top. Gently roll and secure with a toothpick
Herbed Salmon Fillets
HERBED SALMON FILLETS
Ingredients:
- 4 salmon fillets (6 oz each)
- 4 garlic cloves, minced
- 1 tbsp minced fresh rosemary
- 1 tbsp olive oil
- 2 tsp minced fresh thyme
- 3/4 tsp salt
- 1/2 tsp pepper
Directions: Preheat oven to 425 degrees. Place salmon in a greased 15x10x1 inch baking pan, skin side down. Combine remaining ingredients, spread over fillets. Roast 15-18 minutes.
Recipe from Taste of Home Magazine.
Broiled Tilapia Parmesan
BROILED TILAPIA PARMESAN
Ingredients:
- 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!
Lemon-Herb Baked Rainbow Trout
LEMON-HERB BAKED RAINBOW TROUT
Servings: 3
Ingredients:
- 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
Directions:
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 the olive oil.
Place in the oven and bake for 14 minutes, or until fish is flakey and opaque in the center. Remove from the oven and enjoy!
Lemon-Dill Shrimp
LEMON-DILL SHRIMP
Ingredients:
- 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
Directions:
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 minute. 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!
Spiced Roasted Salmon
SPICED ROASTED SALMON
Ingredients:
- 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
Directions: 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.
Broiled Salmon
BROILED SALMON WITH HERB CRUSTED MUSTARD
Ingredients:
- 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
Directions:
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 for about 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 6 8-ounce protein portions. Pair with a stage 2 veggie, enjoy!
Early Grey Crusted Salmon
EARL GREY CRUSTED SALMON
Ingredients:
- 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 lb 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.
Recipe from Food and Nutrition Magazine Summer 2012
Grilled Greek Fish
GRILLED GREEK FISH
Ingredients:
- 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
Directions: 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.
Seared Fish With Artichoke Relish
SEARED FISH WITH ARTICHOKE RELISH
Servings: 4
Ingredients:
- 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-ounce pieces of skinless white fish fillets (cod, tilapia, etc.)
Directions: 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, cover, 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.
Lemon Lime Salmon
LEMON-LIME SALMON WITH VEGGIE SAUTÉ
Ingredients:
- 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 13×9 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 6, 4-ounces of protein and 2 veggie servings per portion.
Recipe adapted from Taste of Home Magazine, Feb 2012.
Creamy Shrimp Taco Salad
CREAMY SHRIMP TACO SALAD
Ingredients:
- 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
Sauce:
- squirt of lime juice
- 1/4 tsp garlic powder,
- 1/4 tsp ginger
- 1/4 tsp chili powder
- 1 tbsp wine vinegar
- 1/2C olive oil-based mayo
Directions: 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
ROASTED SALMON AND CAULIFLOWER
Ingredients:
- 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
Directions: 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
Halibut With Spinach & Orange
HALIBUT WITH SPINACH AND ORANGE
Ingredients:
- 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
Directions: Heat 1 tbsp olive oil in large skillet over medium heat. Season fish with salt and pepper and cook until flaky. In a large bowl, whisk the vinegar, Truvia 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 halibut.
Makes 4 servings (5-ounces cooked protein per portion)
Southwest Shrimp
SOUTHWEST SHRIMP
Ingredients:
- 3 1/4 C water
- 1 tsp salt, divided
- 3/4 tsp garlic powder
- 1/2 C 2% Monterrey Jack cheese
- 1.5 lb peeled shrimp
- 1 tbsp chili powder
- 1 tsp cumin
- 2 tbsp canola oil
- Optional garnish: cilantro with sliced green onion
Directions: 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 sliced green onion.
Pickled Shrimp
PICKLED SHRIMP
Ingredients:
- 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
MAKE AHEAD
The shrimp and cucumbers must be refrigerated overnight and served the next day.
Directions:
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 saucepan, combine the water, garlic, bay leaves, lemon zest and chiles. Cover and simmer on 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 more, 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 weigh it down with canned goods to keep the shrimp and cucumbers submerged. Cover and refrigerate overnight.
Stage 2 Soup Recipes
On a cold winter’s day or if you’re just looking for a comforting dish, soups are great to incorporate into your weekly meal rotation. Check out our broccoli cheddar soup, cauliflower chowder, Thai chicken soup and others!
Spaghetti Squash Soup
SPAGHETTI SQUASH SOUP
Ingredients:
- 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
Directions:
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 potholders 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 ounces of protein to top off soup.
Broccoli & Cheddar Cheese Soup
BROCCOLI AND CHEDDAR CHEESE SOUP
Ingredients:
- 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
Directions: Chop cauliflower heads and steam, then 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.
Cauliflower
Chowder
CAULIFLOWER CHOWDER
A creamy, low carb, hearty and wonderfully cozy soup for those chilly nights!
Ingredients:
- 4 slices bacon, diced
- 1 tablespoon unsalted butter
- 2 cloves garlic, minced
- 1 onion, diced
- 2 stalks celery, diced
- 4 cups chicken broth
- ¼ cup Heavy whipping cream (HWC)
- ¼ C Grated cheese of your choice
- 1 head cauliflower, roughly chopped
- 1 bay leaf
- Kosher salt and freshly ground black pepper, to taste
- 2 tablespoons chopped fresh parsley leaves
Directions: Heat a large skillet over medium high heat. Add bacon and cook until brown and crispy, about 6-8 minutes. Transfer to a paper towel-lined plate; set aside. Melt butter in a large stockpot or Dutch oven over medium heat. Add garlic, onion and celery. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in cauliflower and bay leaf. Cook, stirring occasionally, until tender, about 3-4 minutes. Gradually whisk in chicken broth and HWC, and cook, whisking constantly, until slightly thickened, about 3-4 minutes. Bring to a boil; reduce heat and simmer until cauliflower are tender, about 12-15 minutes; season with salt and pepper, to taste. Add cheese and allow to melt. Serve immediately, garnished with bacon and parsley, if desired.
Broccoli Spinach Soup
BROCCOLI SPINACH SOUP
- 2 C chicken stock, vegetable stock or water1 bunch broccoli, including stems, chopped to yield about 6 cups
- 1 yellow onion
- 4 C baby spinach
- 1/2 C freshly grated Parmesan or 2% cheddar cheese
- salt and freshly ground pepper
Directions: Steam the broccoli until it is bright green. Then in a pan sauté the onion until tender and add the spinach, cook until wilted. Place all ingredients into a blender with the stock. Then add the parmesan. May need to puree in batches in a blender or use an immersion blender to puree in the pan. Season with salt and pepper to taste.
Thai Chicken
Soup
THAI CHICKEN SOUP
- 12 oz. cooked chicken, shredded or cut up
- 4 oz. onion, chopped
- ½ c. red bell pepper, chopped
- 1 clove garlic, minced
- 1 tsp. ginger root, peeled and minced
- 3 c. green cabbage, chopped
- 4 c. chicken broth
- 1 c. coconut milk (no added sugar)
- 2 T. Thai red curry paste
- 1 tsp. sesame oil (added right before serving)
Directions: Mix all ingredients but the coconut milk in a large soup pot. Stir well, bring to a boil over high heat. Then reduce to a simmer and simmer for about 20 minutes to allow cabbage to get tender. Once cabbage is tender, add coconut milk. Simmer 2-3 more minutes. Add sesame oil, stir and serve.
Roasted Pepper (No Tomato) Chili
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
Directions:
Heat a large pan to medium heat and add olive oil. Add onion and cook about 2-3 minutes.
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.
Serve!
Makes 4 servings, 4 ounces of protein per portion. 2 vegetables/portion.
Mexican
Chicken Soup
MEXICAN CHICKEN SOUP
Ingredients:
- 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
Directions:
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.
Cauliflower Cheese Soup
CAULIFLOWER CHEESE SOUP
Ingredients:
- 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
Directions:
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. 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. 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.
Roasted Red
Pepper Soup
ROASTED RED PEPPER SOUP
Servings: 6
Ingredients:
- 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)
Directions: 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
Broccoli Soup
BROCCOLI SOUP
Ingredients:
- 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
Ingredients:
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).
Asparagus Soup
ASPARAGUS SOUP
Ingredients:
- 2 lb 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
Directions: 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.
Low Carb Crockpot Soup
LOW CARB CROCKPOT SOUP
Ingredients:
- 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
Directions:
In your favorite crockpot, combine the ingredients; cover and cook on high for 4 hours or low for 8 hours. Enjoy!
Stage 2 Vegetables & Salad Recipes
If you weren’t a big veggie or salad eater before, now is the time to open up your horizons. When prepared with wholesome ingredients, vegetables can be both nutritious and delicious. Explore some of the ways we suggest preparing your greens in our Stage 2 recipes—so every bite is as tasty as the first.
Buffalo Coleslaw
BUFFALO COLESLAW
- 1/4 cup mayonnaise
- 1/4 cup hot sauce, no sugar
- 1/4 cup apple cider vinegar
- 1 tsp garlic powder
- 1/2 tsp salt
- 1/2 large green cabbage, thinly sliced
- 2 large ribs celery, finely sliced
- 1/2 medium white onion
- 2 tbsp chopped chives
Directions: In a medium bowl, whisk mayo, hot sauce, vinegar, garlic powder and salt. In a large mixing bowl toss together cabbage, celery, onions, half the chives. Add the dressing to the cabbage and toss together. Serve the coleslaw with a drizzle of hot sauce and the remaining chives.
Cauliflower Tater Tots
Cauliflower Tater Tots
Servings: 6 with 1 veggie serving/portion
Ingredients:
- 3 cups riced cauliflower
- 1 egg, beaten
- ½ cup diced onion
- ¾ cup parmesan cheese
- ¼ cup mozzarella cheese
- 2 tbsp chopped chives
- ½ tsp garlic powder
- Salt and pepper to taste
Directions: Preheat oven to 375 degrees. Combine all ingredients and form into tots. Place on baking sheet lined with parchment paper. Space evening. Sprinkle with additional parmesan.
Bake for 18-20 minutes, flip and continue baking for 9 more minutes until golden brown.
Eggplant “Chips”
EGGPLANT “CHIPS”
- 1 eggplant
Directions:
Preheat oven to 275 degrees.
Take one eggplant and cut it into thin 1/8″ rounds. Place the rounds on a cookie sheet that has sprayed with cooking spray liberally. Sprinkle eggplant slices with garlic salt, basil or oregano. Bake eggplant slices for one and half hours until the slices dehydrate into thin “chips.”
For a sweeter chip use Truvia or Stevia with a little vanilla extract and cinnamon.
Spicy Stir Fry
SPICY STIR-FRIED SUGAR SNAP PEAS WITH SOY SAUCE, SESAME OIL, AND SRIRACHA
Ingredients:
- 1 T coconut oil
- 1 lb. sugar snap peas
- 2 T soy sauce
- 1 tsp. sesame seed oil
- 1 tsp. Sriracha sauce (no added sugar)
- 2-3 slices fresh ginger root
- 2 large garlic cloves, sliced
Directions: Remove the strings from each sugar snap pea by snapping the stem end and pulling the string down the side, then slice each one on the diagonal. (The sugar snap peas actually have a string on each side, but on most of them I only removed the string from one side.)
Mix the soy sauce, sesame oil, and Sriracha sauce in a small bowl and set aside.
Put the wok or heavy frying pan on the burner and preheat at least one minute. (It should feel very hot if you hold your hand above the wok.) When wok is hot, add the oil and let it heat until the oil is shimmering (about 15-30 seconds, depending on how hot your stove gets.) Add the sliced ginger root and garlic and stir-fry just long enough so that they become fragrant and season the oil, then remove. (Be careful not to brown the ginger and garlic or they will have a bitter taste.)
Add the sliced sugar snap peas and cook over high heat, stirring constantly, until the peas turn bright green and are just starting to cook, about 2 minutes. Pour in the sauce mixture and cook, stirring constantly, until the sauce just starts to coat the peas, about 1 minute more. (There will be some sauce in the bottom of the wok, but not much.) Serve hot, sprinkled with black sesame seeds or sesame seeds if desired.
They taste great cold as leftovers too!
Adapted from KalynsKitchen.com.
Roasted Asparagus With Parmesan
ROASTED ASPARAGUS WITH PARMESAN AND HIMALAYAN SALT
Ingredients:
- 1 1/2 teaspoons kosher salt
- 20 medium-thick asparagus spears, tough ends trimmed
- 1 tablespoon coconut oil
- 1/4 small red onion, sliced
- 3/4 C freshly grated Parmesan cheese (about 2 ounces)
- 1 tablespoon extra-virgin olive oil, for drizzling
- Coarsely ground Himalayan salt
Directions: Preheat the oven to 400℉ and line a sheet pan with parchment paper. Next, fill a wide pan (wide enough for the asparagus to lie flat) about one-third full of water. Add the salt and bring to a boil, then add the asparagus and blanch for 2 minutes or until tender. Remove from the heat, drain, and set aside.
Heat the coconut oil in a sauté pan over medium-high heat for 1 to 2 minutes. Add the onion and sauté until browned, 2 to 3 minutes, then remove from the pan and set aside.
Place the asparagus on the lined sheet pan, sprinkle with the Parmesan cheese, and bake for 5 to 6 minutes, until the cheese has melted and is beginning to brown. Remove from the oven, drizzle with the olive oil, and sprinkle with Himalayan salt.
Place the asparagus with the sautéed onion and serve immediately. Store in an airtight container in the refrigerator for up to 5 days.
Roasted Red Pepper With Green Beans
ROASTED RED PEPPER BROWN BUTTER GREEN BEANS
Ingredients:
- 1 red bell pepper
- 1 tbsp olive oil
- 3 tbsp unsalted butter
- 1 lb green beans, cleaned, ends trimmed
- 1/2 C vegetable stock
- Kosher salt and ground black pepper
Directions: Coat the bell pepper in the olive oil and roast over an open flame until charred. Place the pepper in a heatproof bowl, cover with plastic wrap, and set aside. Heat the butter in a large sauté pan over medium heat, allowing it to come up to temperature and brown for 2 to 3 minutes. Add the green beans and sauté for 5 to 6 minutes, stirring frequently, until they begin to caramelize. Reduce the heat to low, add the stock, and simmer on low for 4 to 5 minutes, until tender.
While the green beans are simmering, remove the charred skin, core, and seeds from the bell pepper, dice the pepper, and add it to the green beans. Season with salt and pepper to taste and divide among 4 plates. Serve hot or cool. Store in an airtight container in the refrigerator for up to 4 days.
Cauliflower Mashed Potatoes
CAULIFLOWER MASHED POTATOES
Ingredients:
- 1 medium head cauliflower
- 2 tbsp heavy whipping cream
- ¼ C parmesan
- ½ tsp minced garlic
- ½ tsp salt
- 1/8 tsp pepper
- ½ tsp chopped chives or parsley
Directions:
Set a stockpot of water to boil over high heat.
Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain leaving just a little water behind.
In a blender or food processor, puree the hot cauliflower with the parmesan cheese, garlic, salt, pepper and heavy whipping cream.
Garnish with chives or parsley.
Cherry Kale Salad
CHERRY KALE SALAD
Ingredients:
- 8 cups kale leaves, massaged
- 8 strips bacon, diced
- 24 cup cherries, halved (seeds removed)
- ½ cup blueberries
- ½ cup diced granny smith apple
- ¼ cup walnuts
Balsamic Vinaigrette:
- 1 tablespoon Dijon mustard (no sugar added)
- ½ tablespoon Stevia
- ½ teaspoon basil
- ¼ cup balsamic vinegar
- ⅓ cup olive oil
- salt & pepper to season
Directions: Massage torn kale leaves with a bit of sea salt. Heat a saucepan to medium high heat, add bacon and cook for 5 minutes until crispy. Remove and place on a paper towel to let grease drain. In a small bowl, add Dijon mustard, Stevia, basil, balsamic vinegar, olive oil, salt, and pepper. Whisk to emulsify (so the oil and vinegar are no longer separated). In a large bowl, add kale, bacon, cherries, blueberries, apples, and walnuts. Serve dressing on the side or toss in at the last minute.
Provides 1 serving of veggies, ½ serving of fruit, ~ 1/2 ounce of protein, 1 fat serving per portion
Spicy Asian Lettuce Cups
ASIAN LETTUCE CUPS- SPICY GROUND TURKEY FILLING
Ingredients:
- 1 T coconut oil
- 3 T minced red onion or shallots
- 2 T minced garlic
- 2 T grated ginger root
- 1 1/2 lbs. ground turkey
- 4 T soy sauce
- 1 Tbsp canned chilies
- 1 cup chopped fresh cilantro (about 1/2 large bunch)
- 1/3 cup chopped almonds
- 1 head iceberg lettuce
Directions: Chop the onion and set aside. Peel ginger root, then grate with the large side of a cheese grater, and chop garlic if using fresh garlic. Heat the oil in a large non-stick frying pan, add onion and sauté about 2 minutes, and then add garlic and ginger root and sauté about one minute more.
Add ground turkey to frying pan (with a bit more oil if needed) and break apart. Then, add in the soy sauce and canned chilies. Cook until the turkey is brown and crumbling apart, and the sauce is slightly reduced, about 5 minutes.
While the turkey cooks, wash and chop fresh cilantro to make 1 cup. Remove the core end from lettuce, separate leaves, and wash in salad spinner and spin dry (or wash under running water and dry with paper towels.) Chop almonds and put in small bowl to serve.
When turkey is done, add chopped cilantro and cook 1-2 minutes more. Serve filling and lettuce leaves in separate bowls, with chopped almonds in another small bowl. Each person takes a lettuce leaf, fills with desired amount of turkey mixture, adds chopped almonds, and then eats the mixture from the lettuce cup. Fold the lettuce cup over to eat it.
Recipe adapted from Kalyn’s Kitchen
Roast Green Beans W/ Mushrooms
ROASTED GREEN BEANS WITH MUSHROOMS, BALSAMIC, AND PARMESAN
Ingredients:
- 8 oz. mushrooms, sliced in 1/2 inch slices
- 1 lb. fresh green beans
- 1 1/2 T organic (ghee) butter
- 1 T balsamic vinegar
- salt and fresh ground black pepper to taste
- 2 T finely grated Parmesan cheese
Instructions:
Preheat oven to 450F. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.) While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends aligned, then trim. Repeat with the other end. Cut mushrooms into slices 1/2 inch thick.
Put cut beans and mushrooms into a Ziploc bag or plastic bowl. Heat butter until it melts, then whisk together butter and balsamic vinegar and pour over. Squeeze the bag or stir it so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so the beans and mushrooms are not crowded. Roast 20-30 minutes, starting to check after 20 minutes to see if they are done. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.
Cheesy Broccoli Balls
CHEESY BROCCOLI BALLS
- 2 cup chopped – broccoli, raw
- 1 large – egg
- 1/2 tsp – salt
- 3/4 cup – Parmesan cheese
- 2 tablespoon – coconut oil
Directions: Steam 2 cups of broccoli. Add broccoli, egg, salt, and Parmesan cheese to a food processor. Blend just till chopped finely. Using 1 tablespoon at a time, form into balls. Heat oil in a skillet. Drop balls of broccoli mixture into pan. Flatten with a spatula and cook until both sides are crispy.
Parmesan Crusted Yellow Squash
PARMESAN CRUSTED YELLOW SQUASH
Ingredients:
- 6 yellow squash (about 6″ long)
- 6 oz. yellow onion
- 1 slice of Weigh Station approved homemade Flax bread- crumbled
- 1/2 C grated Parmesan cheese
- Dash of Salt and Pepper
- 2 Tbsp butter
Directions:
Slice onion into thin slivers and sauté in butter in no-stick skillet. Cook until they begin to brown. Turn off heat and let them cool. Now, coat a 9×13 glass casserole dish with cooking spray. Slice the squash laterally/lengthwise into 1/4″ slices. This goes together in lasagna-type layers. First, sprinkle 1-2 tablespoons of the flax breadcrumbs on the bottom of the pan. These will soak up moisture that bleeds out of the squash during cooking. Now, place a single layer of squash slices in the pan. Try to place the slices so the pan is pretty much filled without gaps. Top with 1/4 of the browned onions. Next sprinkle 1-2 tablespoons of Parmesan cheese. Repeat these steps until all ingredients are used, ending with onion on top. Cover the pan tightly with foil and bake 30-40 minutes at 350 degrees. Uncover, and add 2-3 tablespoons of water if there is no moisture left in the bottom of the pan. Bake another 20-30 minutes or until squash feels tender when knife is stuck into it and onions on the top are toasty brown. Toast top in broiler if needed.
Cauliflower Alfredo
CAULIFLOWER ALFREDO
Serving Size: 1 C of sauce
Ingredients:
- 3 small heads cauliflower
- 6 C vegetable broth
- 6 cloves garlic, minced
- 1 tbsp butter
- 1 tsp salt
- Pinch of nutmeg & black pepper
- 1 tbsp olive oil
- ¼ C heavy whipping cream
- 1 large spaghetti squash
- 1 C boiling water
Directions:
Chop cauliflower. Bring the broth to a boil over medium high heat and add cauliflower. Cook until cauliflower is tender (15 minutes). Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic and sauté for 4-5 minutes or until soft. As the garlic and cauliflower are cooking, cut a spaghetti squash in half and remove seeds. Place half the squash face down in microwave safe dish with a small amount of water and microwave on high for 10 minutes. Repeat these steps with other half of the squash. Meanwhile, transfer the cauliflower to a blender with 2 cups of broth. You may need to do this in batches. Add the sautéed garlic, salt, nutmeg and black pepper and puree until very smooth (5 minutes). Once the mixture is moving, slowly pour the olive oil into the blender. Add more broth or water if the puree is too thick. You want it to turn through the blender easily. When puree is very smooth, transfer back to the butter and garlic pan. Add the cream and cook over low heat. Add 1 cup boiling water and keep warm until ready to serve. Once spaghetti squash is tender, scrape with a fork and combine the spaghetti squash “noodles” in a large pot with the sauce. Pair with lean ground meat or chicken.
*Recipe adapted from: http://pinchofyum.com/healthy-fettucine-alfredo
Roasted Zucchini W/ Almonds
ROASTED ZUCCHINI WITH ALMONDS AND MINT
Ingredients:
- 6 medium zucchini, trimmed and halved lengthwise
- 2 tablespoons olive oil
- 1/4 C roasted almonds
- 2 tablespoons minced mint leaves
- 1 clove garlic, minced
- 1 tsp finely grated lemon zest
- 1 tbsp fresh lemon juice
Directions: Preheat oven to 475 degrees. Toss zucchini with oil and season with salt and pepper. Place zucchini cut side down on 2 baking sheets, making sure they aren’t crowded. Bake 13-15 minutes or until tender and lightly browned on bottom. Flip zucchini over onto serving platter. Place almonds, mint, garlic and lemon zest in small bowl and stir to combine. Drizzle lemon juice over zucchini, and sprinkle almond mixture over top.
Cauliflower Fritters
CAULIFLOWER FRITTERS
Serving: 1 fritter
Ingredients:
- 1/2 head of a medium size cauliflower
- 1/3 cup almond flour
- 1/2 cup fresh grated Parmesan cheese
- 1 lightly beaten egg
- 1/2 cup chopped parsley
- 1/4 cup chopped scallion
- 3tbsp of water
- 1 clove of garlic
- 1 tbsp coconut oil
- salt & pepper to taste
- For the vinaigrette:
- 1 tbsp red wine vinegar
- 3tbsp of extra virgin olive oil
- 1 tbsp Dijon mustard (low in sugar)
- 1/2 tsp kosher salt
- 1/2 tsp pepper
- 1 tsp herbs of Provence, or if you don’t have herbs of Provence, you can use Italian seasoning
- Topping; slices of smoked salmon
Directions:
Steam cauliflower for 4 minutes, do not to overcook. Take to a bowl and start to mash with a potato masher as much as you can. Then, stir with a fork until it has a coarse texture with small little pieces of cauliflower. Add the rest of the ingredients and mix well with a wooden spoon then add the water little by little until it gets a thick batter texture not to soft just enough so you can shape fritters with your hands. Mince the garlic. Then, on a skillet heat up 1 tbsp of coconut oil over medium heat and add fritters, it will take about three minutes for each side, turn and cook for another three minutes.
For the vinaigrette, in a small bowl whisk all the ingredients together until emulsifies.
Place fritters on a plate and top each with slices of salmon. Gently drizzle the vinaigrette over the fritters just enough for each to get that herbed tangy touch which gives a twist. Serve with your favorite vegetable and lean protein.
Cucumber “Sub”
CUCUMBER “SUB”
Ingredients:
- 1 cucumber
- 3 ounces of lunch meat (your choice)
- 2 tsp mayo and or mustard (optional)
- 1 small, sweet pepper (sliced)
Directions: Cut the cucumber in half long ways and remove the seeds to hollow out the cucumber. Add desired condiments, lunch meat and pepper to the cucumber slices to make a “sub”. Enjoy!
Summer Kebabs
SUMMER KEBABS
Ingredients:
- 1/4 C olive oil
- 2 tbsp white wine vinegar
- 1 yellow bell pepper, halved, cut into 12 squares
- 1/2 Small red onion, halved and cut into 12 slices
- 12 whole small mushrooms
Directions: Coat grill grate or grill pan with cooking spray, and pre-heat over medium heat. Whisk together oil, vinegar and mustard powder in small bowl. Thread each of 12 skewers with 1 slice of each veggie (add protein if desired). Place skewers on platter and brush on vinaigrette mixture. Grill 6-8 minutes turning every 2 minutes or until veggies are tender (and meat cooked through).
Fattoush Salad
FATTOUSH SALAD
Ingredients:
- 1/4 cup fresh lemon juice
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon freshly ground black pepper
- 7 teaspoons extra-virgin olive oil
- 1 head romaine lettuce, diced (about 4 cups)
- 2 small cucumbers, peeled, seeded and diced
- 2 red bell pepper (capsicum) seeded and diced
- 3 green (spring) onions including tender green tops, minced
- 1 tablespoon chopped fresh mint
- 1/4 cup chopped fresh flat-leaf (Italian) parsley
- 32 ounces of cooked chicken
Directions:
To make the dressing, combine the lemon juice, garlic, cumin, salt, red pepper flakes and black pepper in a blender or a food processor. Process until smooth. With the motor running, slowly add the olive oil in a thin stream until emulsified. Set the dressing aside.
In a large bowl, combine the lettuce, cucumbers, bell pepper, green onions, mint and parsley and toss. Add the dressing and toss lightly to coat evenly. Divide the salad among 8 individual plates. Top with grilled chicken dividing evenly. Serve immediately.
Provides 1 vegetable and 4 ounces protein per portion (Makes 8 servings)
Kale “Rattatouille”
KALE “RATATOUILLE”
Servings: 8
Ingredients:
- 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 marinated peppers (found on the pickle isle), pureed
- 4 C shredded kale
- 1 tsp salt
Directions: Heat oil in a large sauté pan over medium heat. Add the onions and garlic to the pan and sauté 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!
Mediterranean Roast Turkey Salad
MEDITERRANEAN ROASTED TURKEY SALAD:
Ingredients:
- 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!
Zucchini Mozzarella Bake
ZUCCHINI, MOZZARELLA AND RED PEPPER SAUCE BAKE
Ingredients:
- 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 if you would like this as an entrée.
Directions:
Preheat the oven to 350 degrees. Cut the zucchini into cubes and place in a 9×5 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.
Balsamic Brussel Sprouts
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
Preparation:
Preheat 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 coat.
Bake for 25 minutes, turning once. Sprouts are done when they are lightly browned.
Lacto-Fermented Dilly Beans
LACTO-FERMENTED DILLY BEANS
- One-quart Mason jar
- 1- or 2-piece lid
Ingredients:
- 1 1/4 lb 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 additives.)
- 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
Directions:
Boil 2 to 3 quarts of water with a little non-iodized salt. Submerge green beans for 2 to 3 minutes (until they turn bright green); remove from heat and cool completely with cold water. Place cooked, cooled beans in a clean, 1-quart Mason jar and add salt, garlic, and spices. Cover beans, spices, and salt with water to top of jar. Put a 1- or 2-piece lid on the jar; shake to dissolve salt. 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.
Roasted Vegetable Bites
ROASTED VEGETABLE BITES
Ingredients:
- 1 C sliced zucchini or egg plant
- 1 tsp olive oil
- 1 slice reduced fat provolone cheese
- 3 fresh basil leaves
Directions: Preheat 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.
Cabbage Hash Browns
CABBAGE “HASH BROWNS”
Ingredients:
- 2 cups cabbage — thinly sliced
- 1 egg
- 1 green onion — chopped
- 1 Tablespoon canola oil
- salt and pepper — to taste
Directions:
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.
Roasted Broccoli
ROASTED BROCCOLI
Ingredients:
- 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 at 400 degrees until dark green in color and slightly crisp. Add and salt and pepper to taste.
Spinach Burgers
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
Directions: 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 about 2 minutes each side. Enjoy! Counts as 1 vegetable, negligible protein.
Cauliflower “Rice”
CAULIFLOWER “RICE”
Ingredients:
- 1 head cauliflower
Directions: 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 handheld 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.
Kale Chips
KALE CHIPS
- Large bag of kale
- 2 tbsp olive oil
- sea salt to taste
Directions: Spread kale leaves out onto a cookie sheet. Drizzle olive oil and sea salt over the leaves. Broil for about 5 minutes until leaves are crisp.
1 C cooked = 1 vegetable serving
Chopped Summer Salad
CHOPPED SUMMER SALAD
Ingredients:
- 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
Directions: 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!
Cool Chicken & Zucchini Salad
COOL CHICKEN AND ZUCCHINI SALAD
Servings: 4
Ingredients:
- 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
Directions:
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.
Cucumber & Red Onion Salad
CUCUMBER AND RED ONION SALAD
Ingredients:
- 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
Directions: 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.
Grilled Tofu Salad
GRILLED TOFU SALAD
Ingredients:
- 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
Directions: 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.
Sauteed Spinach W/ Mushrooms
SAUTEED SPINACH WITH MUSHROOMS
Ingredients:
- 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
Directions: 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 parmesan.
Firm Tofu Stir Fry
FIRM TOFU STIR FRY
Ingredients:
- 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
Directions: 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.
Spinach Salad With Bacon
SPINACH SALAD WITH BACON AND ROASTED MUSHROOMS
- 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)
Directions:
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
CABBAGE ROLLS
Ingredients:
- 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
Directions:
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
Lemon Squash Sauté
HINT OF LEMON SQUASH SAUTÉ
Ingredients:
- 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
Directions:
Sauté squash and onion in oil in a large skillet for 5-7 minutes until tender. Add the remaining ingredients and cook for 1 minute longer. Enjoy!
Green Beans & Brussel Sprouts
GREEN BEANS AND BRUSSELS SPROUTS
Ingredients:
- 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 W/ Red Onions
GREEN BEAN SALAD WITH RED ONIONS
Ingredients:
- Salt to taste
- 2 lb 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)
Directions: 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
Portobello Burgers
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
Directions:
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
Strawberry Cucumber Salad
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
Directions:
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 http://www.food.com/recipe/strawberry-cucumber-and-mint-salad-299772#ixzz1GlTmxVQH
Brussel Sprouts
BRUSSELS SPROUTS
Ingredients:
- 1 lb Brussels sprouts
- 4-6 Tbsp butter
- 1/2 onion chopped
- salt and pepper
- 1 teaspoon lemon juice
Directions:
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.
Stage 2 Pork & Poultry Recipes
Crock-Pot dinners are an excellent source of getting high-quality protein in your diet without the hassle of walking through several cooking steps. You get time back into your evening as your Crock-Pot does the work all day long, and you can enjoy a delicious, tender meal at dinnertime!
TIP: CROCK-POT COOKING
Many patients are looking for quick easy ways to get their protein. One simple way is to buy a Crock-Pot or a 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 to enjoy for leftover lunches (I use an entire pound of chicken). This is by far the easiest and healthiest way to get your protein!
Crock-Pot Garlic Tuscan Chicken
CROCKPOT TUSCAN GARLIC CHICKEN
- 6-8 skinless, bone-in chicken thighs
- 1 tbsp olive oil or butter
- 6 cloves garlic, minced
- 1 C heavy cream
- 1/3 C chicken broth
- 3/4 C grated parmesan cheese
- 1 tbsp Italian seasoning
- 1 tsp crushed red chili pepper flakes, optional
- Sea salt and fresh cracked black pepper
- 2 C spinach (chopped, packed
Directions: To prepare the recipe: heat oil or butter in a medium saucepan over medium heat. Add garlic and sauté for about a minute, until fragrant. Add the cream and chicken broth. Bring to a gentle simmer, then set heat to low and simmer for about 10 minutes. The sauce should thicken enough to coat the back of a spoon.
Meanwhile, place the chicken thighs at the bottom of your crockpot. Season thighs lightly with Italian seasoning, crushed red chili pepper flakes, sea salt, and black pepper.
When the cream sauce is ready, lower the heat and whisk in the Parmesan cheese, little by little until smooth. Adjust seasoning for the cream sauce if needed. Pour the cream sauce evenly over the chicken thighs in the crockpot. Try to get as much sauce as possible on top of the chicken thighs and less on the bottom.
Cook your Tuscan Garlic Chicken for 3-4 hours on HIGH, or 4-6 hours on LOW. When cooking time is over, remove the chicken gently from the crockpot and set aside.
Turn the crockpot on high and add the chopped spinach. Stir for a few minutes, until the spinach wilts. Return chicken to pot and spoon the liquid and spinach on top.
Sriracha Cauliflower Fried Rice Meal Prep
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.
Turkey Apple Balls
TURKEY APPLE BALLS
Ingredients:
- 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 at 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.
Ingredients:
- 1 lb chicken breasts
- 1 scallion, sliced
Marinade:
- 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
Enchilada Bowl
Servings: 4, 4 ounces of protein and one fat per portion *not including toppings.
Ingredients:
- 1 tbsp coconut oil (for searing chicken)
- 1 lb chicken thighs
- ¼ c Water
- ¼ C chopped onion
- 1 4oz can diced green chilies
- Seasoning:
- 1 tbsp chili powder
- ½ tbsp sweet paprika
- 1 tsp ground cumin
- ½ tsp dried oregano
- ¼ tsp garlic powder
Toppings:
- Avocado
- Grated cheese
- Pickled jalapeños
- Marinated bell peppers
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.
Broiled Chicken & Artichokes
BROILED CHICKEN AND ARTICHOKES
Ingredients:
- 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.
Buttery Garlic Herb Chicken
BUTTERY GARLIC HERB CHICKEN WITH ASPARAGUS
Ingredients
- 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.
Zucchini Pasta With Chicken
ZUCCHINI PASTA WITH CHICKEN
Ingredients for the Noodles:
- 2 – 2 1/2 lb 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
Aromatics:
- 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 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.
Grilled Chicken And Peaches
GRILLED CHICKEN AND PEACHES WITH GREEN BEANS
Ingredients:
- 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.
Chicken Avocado Roulade
CHICKEN AVOCADO ROULADE
Servings: 2
Ingredients:
- 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.
Turkey Wrapped Asparagus
TURKEY WRAPPED ASPARAGUS
- 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.
Stuffed Eggplant Recipe
STUFFED EGGPLANT RECIPE
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. 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. 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.
Balsamic Grilled Chicken
BALSAMIC GRILLED CHICKEN
Ingredients:
- 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
Topping:
- 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
Directions:
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.
Barbecued Chicken Lettuce Wrap
“BARBECUED” CHICKEN LETTUCE WRAP
Ingredients:
- 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 tabasco 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.
Sauteed Chicken & Asparagus
SAUTEED’ CHICKEN AND ASPARAGUS
Ingredients:
- 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 tbsp broth in a 12-inch stainless steel skillet. Sauté 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 of minutes if the asparagus is thick. Season with salt and pepper to taste.
Turkey Burger With Zucchini “Bun”
TURKEY BURGER WITH ZUCCHINI “BUN”
Ingredients:
- 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.
Garlic Chicken
GARLIC CHICKEN
Ingredients:
- 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.
Pork Smokey Red Pepper Sauce
PORK WITH SMOKEY RED PEPPER SAUCE
Ingredients:
Pork:
- 3 (1-pound) pork tenderloins, trimmed
- 3 tablespoons olive oil
- Sea salt and freshly ground black pepper
Sauce:
- 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
Directions:
Pork: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees.
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 The Food Network
Pork & Grilled Strawberries
PORK AND GRILLED STRAWBERRIES
Ingredients:
- 4, 5-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
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
Ingredients:
-
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
DIRECTIONS:
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 “breadcrumbs”. 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.
Spicy Chicken Breasts
SPICY CHICKEN BREASTS
Ingredients:
- 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
Directions:
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).
Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
Lightly oil the grill grate. Place chicken on the grill and cook for 6 to 8 minutes on each side, until juices run clear.
Serve over a salad, enjoy!
Slow-Cooked Pork, Cabbage & Onions
SLOW COOKED PORK, CABBAGE AND ONIONS
Ingredients:
- 3 lb 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.
Tuscan Chicken & Roasted Broccoli
TUSCAN CHICKEN AND ROASTED BROCCOLI
Ingredients
- 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
Directions
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.
Rosemary Roasted Turkey
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
Directions:
Preheat oven to 325 degrees (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).
Onion-Apple Pork Chops
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
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.
Lemon Herb Chicken
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
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.
Turkey Bacon-Braised Escarole
TURKEY BACON-BRAISED ESCAROLE
Ingredients:
- 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.
Peach-Stuffed Pork Loin
PEACH-STUFFED PORK LOIN
Servings: 15
Ingredients:
- 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
Directions:
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 degrees 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
ZUCCHINI PASTA WITH SAUSAGE
Ingredients:
- 2 small zucchinis
- 2 tsp oil
- 1 garlic clove
- 1 t oregano
- ½ lb cooked turkey sausage
- Salt and pepper
Mediterranean Chicken Stir Fry
MEDITERRANEAN CHICKEN STIR-FRY
Ingredients:
- 2 c water
- 1 lb boneless, skinless chicken breasts, cubed
- 3 tsp olive oil divided
- 1 onion, chopped
- 2 medium zucchinis, 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 kalamata olives
- 1 tbsp minced fresh parsley
Directions:
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
Pork Lettuce Wraps
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
Directions:
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!
Turkey Burger With Peppers
TURKEY BURGER WITH PEPPERS
- 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)
Directions:
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 meantime, slice peppers and steam with a small amount of water in small pan over medium heat. Once peppers are tender, add them in with the turkey burgers and sauté for about 1 minute. Serve hot.
Chicken Paprika
CHICKEN PAPRIKA
Ingredients:
- 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
Directions:
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!
Stage 2 Soufflés & Casserole Recipes
You will be surprised at how healthy souffles and casseroles can be with a few simple substitutions. Check out our unique spin on a classic dish–no noodles lasagna! Trust us, it’s better than it sounds. Plus, find a healthy twist on a household staple: shepherd’s pie with a cauliflower topping.
No Noodle Lasagna
NO NOODLE LASAGNA
Ingredients:
- 3 Large Zucchini (Thinly Sliced)
- 4 Large Summer Squash (Thinly Sliced)
- 1 Large Onion (Thinly Sliced)
- 1 Large Green Bell Pepper (Thinly Sliced)
- 1 Large Red Bell Pepper (Thinly Sliced)
- 1 Tbsp Olive Oil
- Garlic Powder
- 1 Container Low Fat Cottage Cheese
- 1 large glass container of marinated red peppers
- 1/4 Cup Parmesan Cheese
- 1/4 Cup Fresh Basil Leaf
- 1 Bag 2% Mozzarella Cheese
Directions:
Preheat Oven to 365 Degrees.
Puree red peppers in a blender or food processor until sauce is at desired consistency.
Add 1 Tbsp of olive oil to the bottom of the baking pan.
Add a layer of squash or zucchini to the bottom of the pan, on top of the olive oil.
Next, add pepper sauce, basil, 1/4 cup of 2% mozzarella cheese, 1/4 cup cottage cheese, 1 Tbsp of Parmesan, 1/2 Tsp garlic powder, sliced peppers, and onions. Repeat this 4 times while alternating the squash and zucchini.
After building up the four layers, top dish with Parmesan and basil.
Bake 50-60 minutes. The cheese should be golden brown.
The edges may have extra juice from the vegetables and olive oil. Lightly tip the pan into the sink and drain the extra liquid.
*Ground meat may be added to this dish if desired or this can be a side dish during Thanksgiving.
Green Bean Casserole
GREEN BEAN CASSEROLE
Servings: 2
Ingredients:
- 1 cup of cooked cut green beans
- 1/4 cup heavy cream
- 2 ounces cream cheese
- 1-1/2 teaspoons dried onions
- 1 tablespoon low sodium soy sauce
- Freshly ground pepper
- 1-1/2 ounces shredded mild cheddar
Instructions:
Drain the green beans well and pat dry with paper towels. Too much liquid on the beans will thin the sauce.
Place the heavy cream and cream cheese in a pan over medium heat.
Whisk until the cream cheese softens and the sauce is smooth.
Add the dried onions and soy sauce.
Continue to stir until the mixture thickens and coats the back of a spoon.
Add the green beans and simmer, stirring often, about 5 minutes.
Sauce will be very thick and cling to the green beans. If not, continue to simmer and stir.
Taste and add pepper as needed.
Place the green beans in 2 individual cast iron casseroles OR a small, heat proof dish.
Sprinkle with cheese.
Counts as one fat and one veggie serving per portion.
Shepherd’s Pie
SHEPHERD’S PIE WITH CAULIFLOWER TOPPING
Ingredients:
- 1 head cauliflower, chopped into florets
- 2 tbsp coconut oil
- 1 small onion, diced
- 2 celery ribs, diced
- 2 cloves garlic, minced
- 1 lb ground beef
- ½ C beef broth
- 1 tbsp low sugar ketchup
- 2 tbsp parsley, chopped
- Salt and pepper to taste
- ½ C 2% shredded cheese
- 2 tbsp butter
Directions: Preheat oven to 400 degrees. Grease a 2-3 qt casserole dish and set aside. Heat 2 tbsp of oil in a skillet over medium high heat. Add onion, celery garlic and cook until beginning to soften, around 5 minutes. Add the ground meat to the pan and cook until browned. Add the beef broth as needed to keep the mix wet. Add the ketchup, parsley and season with salt and pepper. Let simmer while you prepare the cauliflower topping. To make the topping, drain the cooked cauliflower. Mash or puree with a stick blender until smooth. Add 2 tbsp butter and season with salt and pepper. Spread the meat mixture on the bottom of the dish. Top with the cauliflower mix and smooth with a spoon. Cover with cheese and bake for 30 minutes until top is brown and bubbly. Serve warm.
Mexican Meatloaf
MEXICAN MEATLOAF
Ingredients:
• 1 tsp chili powder
• 2 eggs
• 1 C MONTERREY jack cheese
• 2 lb lean ground beef
• ½ tsp cumin
• ½ tsp salt
• 2 cloves freshly minced garlic
• 7 oz diced green chili peppers
Directions: Preheat oven to 400 degrees. In a large bowl, mix the ground beef, eggs and spices together. Place ground beef onto wax paper and form into a flat square. Sprinkle half of the cheese and half of green chili peppers onto the meat. Roll the beef inside the wax paper to form the meat into a loaf. Carefully unfold and remove wax paper. Place into a loaf pan, top with the remaining cheese and chilies. Bake in oven at 400 degrees for 45-60 minutes.
Spaghetti Squash Turkey Dog Casserole
SPAGHETTI SQUASH-TURKEY DOG CASSEROLE
- ½ small spaghetti squash
- 1 garlic clove minced
- 1/3 of a white onion
- ½ can of marinated red peppers
- Turkey dogs (4)
- ½ C Artisan cheese (blend of provolone and mozzarella)
Directions:
Cut squash and half and scoop out seeds. Place one-half face down in a microwave safe dish with a small amount of water and microwave for 10 minutes. Meanwhile, chop onion and mince garlic and throw in a medium skillet with 4 turkey dogs (cut in half long ways). Cook over medium heat until tender and dogs are cooked. Remove from heat. Scrape squash evenly into casserole dish and add the turkey dogs, onions and garlic. Make your sauce pouring ½ can of marinate red peppers into a blender. Pour the sauce over the casserole and top with cheese. Place in a preheated oven (350 degrees) for about 10 minutes or until cheese is melted. Enjoy!
Lazy Cabbage Casserole
LAZY CABBAGE CASSEROLE
- 1 pound each of extra lean ground beef or pork
- 1 bunch of green onions (about 6 chopped)
- 1/2 head of large cauliflower (shredded)
- 1/2 large head of cabbage (sliced thinly)
- Worcestershire sauce (1 tsp)
- Tabasco sauce (optional, to taste)
- onion and garlic powder (about 1 tbsp each)
- low sodium beef stock (2 cups)
- half salt to taste
Directions:
Brown ground meat in a large skillet. Once the meat has cooked, drain any fat. Once meat has drained, add shredded cauliflower, green onion, Worcestershire sauce, Tabasco sauce, onion and garlic powder a well as 1 cup of low sodium beef stock. Mix thoroughly and cook until liquid has reduced (about 15 minutes). In the meantime, slice cabbage thin and put half on the bottom of a deep casserole dish, or your slow cooker. Once the meat has simmered for an additional 15 minutes, pour it on top of the cabbage, then add the rest of the cabbage on top of the meat mixture. Add the remaining beef stock. Cook on high in your slow cooker or covered tightly at 325 degrees for 2.5 hours. If using an oven, be sure to stir every 45 minutes.
Mixed Mushroom Pie
MIXED MUSHROOM PIE
Ingredients:
- 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.
Directions: Heat oven to 375 degrees. 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 degrees for 35-40 minutes or until set. Cool to room temp before enjoying. May be paired with broccoli and cauliflower if desired.
Recipe adapted from Family Circle Magazine May, 2012.
Orange Ginger Turkey Meatloaf
ORANGE GINGER TURKEY MEATLOAF
Ingredients:
- 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
Directions: 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 9×3.5-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.
Mushroom Meatloaf
MUSHROOM MEAT LOAF
Ingredients:
- 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
Directions: Shape into a 10×4 loaf in a greased 13×9 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.
Beef Casserole
BEEF CASSEROLE
Ingredients:
- 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
Directions: 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!
Mustard Ham Casserole
MUSTARD HAM CASSEROLE
Ingredients:
- 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
Directions:
In a 13×9 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.
Stage 2 Apps & Dessert Recipes
Many of our patients come to us with a sweet tooth, and we want you to know there are ways to satisfy and manage your sugar cravings. Within our stage 1 recipe guide, you will find delicious and healthy dessert options. If you’re hosting family and friends, we also provide you with some excellent ideas for appetizers, such as jalapeño poppers and stuffed mushrooms!
Apple Frittata
APPLE FRITTATA
Ingredients:
- 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
Directions:
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.
Peaches in Basil “Syrup”
PEACHES IN BASIL “SYRUP”
Ingredients:
- 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 saucepan and bring to a simmer, stirring often until stevia is dissolved. Add peaches 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 hours.
Makes 4 fruit servings. Consider pairing with a side of cottage cheese to add protein!
Stuffed Zucchini Boats
STUFFED ZUCCHINI BOATS WITH SPICY RANCH
Ingredients:
- 4 medium zucchinis (about 6 oz each), halved lengthwise
- 1 tablespoon unsalted butter
- 1/4 C chopped mushrooms
- 8 ounces 80/20 ground sirloin
- 1/4 C crumbled blue cheese (about 1 ounce)
- 1/4 C fresh cilantro
- 1 teaspoon dried ground oregano
- 1 teaspoon ground cumin
- 1/8 teaspoon cayenne pepper
- 1 teaspoon kosher salt
- 2 slices thick-cut bacon
Ingredients for the spicy ranch:
- 1/4 C ranch dressing
- 2 teaspoons Sriracha sauce
Directions: Preheat the oven to 400℉ and set a cooling rack in a sheet pan. Scoop out the cores of the zucchinis to create boats; set the cores aside. Place the boats in a colander, liberally salt, and allow to sit for 5 to 10 minutes to remove the excess moisture. Rinse and pat dry. Place the hollowed-out zucchinis cut side up on the cooling rack in the sheet pan and par-bake for 10 minutes.
While the zucchinis are par baking, make the filling: Roughly chop the cores and place them in a mixing bowl. Preheat a sauté pan over medium-high heat. Add the butter, allow to come to temperature for 1 to 2 minutes, then add the chopped zucchini cores and mushrooms and sauté for 2 to 3 minutes. Remove from the pan and place in a medium-sized mixing bowl.
To the bowl with the chopped zucchini cores, add the ground sirloin, blue cheese, cilantro, oregano, cumin, cayenne pepper, and salt. Using your hands, mix the ingredients together thoroughly, then place the filling in the refrigerator until needed.
Remove the zucchini boats from the oven. Fill the boats with the sirloin mixture and place back in the oven for 15 to 18 minutes. While the zucchini boats are baking, cook the bacon in a sauté pan over medium heat until crisp, then chop it into small pieces. Mix together the ranch and Sriracha until smooth.
When the zucchini boats are done, remove them from the oven and sprinkle the bacon over them; serve immediately with the spicy ranch sauce.
Stuffed Mushroom Caps
STUFFED MUSHROOM CAPS
Ingredients:
- 10 white mushrooms, about 1 1/2 inches in diameter
- 1 tablespoon olive oil
- 1/4 C chopped yellow onions
- 1 green bell pepper, roughly chopped
- 2 cloves garlic, chopped
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly cracked black pepper
- 1/3 C freshly grated Parmesan cheese (about 1 ounce)
Directions: Preheat the oven to 400℉ and set a cooling rack inside a sheet pan. Remove the stems from the mushrooms, then roughly chop the stems and set aside. Place the mushroom caps on the rack in the sheet pan, stem side up.
Heat the olive oil in a sauté pan over medium-high heat, then add the chopped mushroom stems, onions, bell pepper, and garlic and sauté for 4 to 5 minutes, stirring frequently. Season the mushroom mixture with the salt and pepper, then divide the stuffing evenly among the caps.
Bake the stuffed mushrooms for 10 minutes. Remove from the oven, top with the Parmesan, then place back in the oven for an additional 5 minutes, until the cheese is slightly browned. Serve immediately.
Jalapeño Poppers
JALAPEÑO POPPERS WITH CARAMELIZED ONION CHUTNEY
Ingredients for the Poppers:
- 6 ounces 85/15 ground bison
- 3/4 cup crumbled blue cheese (about 3 ounces)
- 1/4 cup chopped red onions
- 1/2 bunch fresh cilantro, chopped
- 1 teaspoon ground cumin
- 1 teaspoon kosher salt
- 1/4 teaspoon red pepper flakes
- 15 large jalapeño peppers, halved lengthwise and seeded
- 15 slices thick-cut bacon, halved crosswise
Ingredients for the Chutney:
- 2 tablespoons coconut oil
- 1/2 medium red onion, chopped
- 1/2 small white onion, chopped
- 3 radishes, chopped
- 4 cloves garlic, chopped
- 2 tablespoons heavy cream
- 1/2 teaspoon kosher salt
Special Equipment:
- Toothpicks
Directions:
Set a cooling rack inside a sheet pan. Place the ground bison, blue cheese, onions, cilantro, cumin, salt, and red pepper flakes in a large bowl. Using your hands, mix the ingredients together thoroughly.
Fill each jalapeño half with 1 tablespoon of the bison mixture, then wrap each stuffed pepper with a piece of bacon, securing the ends with a toothpick. Place the wrapped peppers, stuffing side up, on the rack in the sheet pan. Place the pan in the refrigerator and preheat the oven to 400℉.
Meanwhile, begin making the chutney: In a large sauté pan, heat the coconut oil over medium-low heat for 1 to 2 minutes. Add the onions, radishes, and garlic and cook for about 20 minutes, stirring occasionally, until the onions are very soft and starting to caramelize.
When the onion mixture is about halfway done cooking, remove the stuffed peppers from the refrigerator and place the pan in the oven. Bake for 8 minutes, then flip them over and continue to bake for another 7 to 10 minutes, until the peppers are softened, and the temperature of the filling reaches 155℉.
When the onion mixture is done, transfer it to a blender or food processor, add the heavy cream and salt, and puree until smooth. Serve the peppers hot with the onion chutney.
Berry Mousse
BERRY MOUSSE
Ingredients:
- 1/4 C boiling water
- 1/3 package unflavored gelatin
- 1 C heavy whipping cream
- 4 pkts Truvia
- 2 C berries (of choice), pureed in blender
- 1 package strawberries (no sugar added, if frozen)
Directions: Blend 2 cups berries in a blender and mix until pureed; set aside. Pour boiling water on gelatin in cooking pot and allow to boil until gelatin is dissolved.
Beat heavy whipping cream and Truvia in chilled large bowl on high speed until stiff while adding gelatin. Continue to add berry puree to whipped cream. Refrigerate about 3 hours until served. To serve, dollop 2 tablespoons mousse over 3 large strawberries. Enjoy!
Flax Bread
FLAX BREAD- Must be homemade!
Ingredients:
• 2 cups flax seed meal
• 1 Tablespoon baking powder
• 1 teaspoon salt
• 1-2 Tablespoons Stevia or Truvia
• 5 beaten eggs
• 1/2 cup water
• 1/3 cup oil
*Season with desired herbs and spices (rosemary, garlic, cinnamon, etc.)
Directions: Preheat oven to 350 F. Line cookie sheet with parchment paper, set aside. Mix dry ingredients. Add wet to dry and combine. Pour batter onto cookie sheet and spread evenly. Bake 20 minutes. Cut into 12 slices. Limit 4 slices per week (no more than 2 slices per day).
Bacon Jalapeño Deviled Eggs
BACON JALAPENO DEVILED EGGS
- 12 large eggs, hard boiled and peeled
- 1 cup mayonnaise
- 1½ tsp rice vinegar
- ¾ tsp ground mustard
- ½ tsp stevia
- 2 jalapenos, seeded and chopped
- 6 pieces bacon, cooked, crisp, and crumbled
- Paprika
Directions: Slice the hard-boiled eggs in half, lengthwise. Remove the yolks and put them in a mixing bowl. Mash the egg yolks with a fork then add the mayonnaise, rice vinegar, ground mustard, and Stevia to the mashed egg yolks and stir until well combined. Mix in the jalapenos and bacon. Put the mixture in a Ziploc bag and cut a small hole in the corner of the bag. Fill each egg hole with the mixture. Sprinkle with paprika. Chill until ready to serve.
Sparkling Red & Blue Jello
SPARKLING RED AND BLUE JELLO FOR 4TH OF JULY!
- 3 cups cold water
- 3 squirts of Mio Drops (flavor of choice)
- 4 envelopes unflavored gelatin
- 1/3 cup stevia
- 1 cup cold sparkling water (LaCroix)
- 1 cup fresh strawberries, divided
- 1 cup fresh blueberries
Directions: Bring 2 C water to a boil in a small saucepan over high heat. Add Mio drops to enhance flavor. Meanwhile, pour water into a large heatproof bowl. Sprinkle gelatin over the water; let stand for 3 minutes. Add 1 additional C water and stir to completely dissolve the gelatin, 2 to 3 minutes. Add stevia and stir for 1 minute to dissolve. Whisk in sparkling water. Refrigerate until the mixture is the consistency of thin pudding and is just starting to set around the edges, 1 to 1 3/4 hours. The time will vary depending on the size of your bowl and how cold your refrigerator is. After 1 hour, start checking every 5 to 10 minutes because it thickens quickly after that. Gently but thoroughly whisk the mixture until it’s uniform. Stir in berries. Pour into a 9-by-13-inch pan. Cover the pan with plastic wrap, without touching the Jello. Refrigerate until very firm, about 3 hours. To test if it’s ready, touch it with your finger. If your finger does not stick, it’s done. Run a small, sharp knife around the edge of the pan. Cut into 16 squares then gently pry the squares out with a butter knife.
To Make Ahead: Refrigerate for up to 3 days; unmold just before serving.
Strawberry Kebabs
STRAWBERRY KEBABS
Ingredients:
- 24 strawberries, rinsed and cut in half
- 1 tbsp coconut oil
- 1 tbsp balsamic vinegar
Directions: Soak the skewers in a pan of warm water 1 hour at room temp. Coat the grill with cooking spray. Preheat on medium. Using 2 skewers per kebab, thread the 12 strawberry halves on each skewer. Heat coconut oil in microwave until liquid then drizzle onto the strawberries. Add the kebabs to the grill and grill for 2-3 minutes each side. Drizzle with balsamic vinegar and grill for 1 minute more. Serve with pork chops and a side salad.
Flax Bread French Toast
HOMEMADE FLAX BREAD FRENCH TOAST!
Ingredients:
- 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
Preparation:
Preheat oven to 350 F. Prepare pan (a 10×15 pan with sides works best) with oiled parchment paper. Mix dry ingredients well — a whisk works well. Add wet to dry and combine well. Make sure there aren’t obvious strings of egg white hanging out in the batter. 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.) 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.
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. Cool and cut into whatever size slices you want. You don’t need a sharp knife; I usually just cut it with a spatula. 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.
Sobe Daiquiri
SOBE DAIQUIRI
- 1 SoBe Life Water (made with Purevia)
- LaCroix sparking water (flavor of your choice)
- 2 Strawberries
Directions: Pour contents of SoBe beverage into ice cube trays and allow to freeze. Once frozen, pour half the ice cubes into a blender and add 1/4 C of LaCroix and 2 strawberries to the blender. Blend until smooth and enjoy!
Changing Habits, Changing Lives
At The Weigh Station, we are committed to helping our patients achieve their health and weight loss goals in a caring and judgment-free environment. No matter what walk of life you come from, Dr. Lindsey and our team look forward to helping you on your journey toward better health and well-being.
