Tandoori Chicken and Spinach Salad
Cycle 2 or 3 or okay for Cycle 1 if you leave out the couscous! erves 4 as a main dishIngredients:
For the Chicken:1 1/4 pound boneless, skinless chicken breasts
3/4 cup plain Greek yogurt
2 tablespoons lemon juice
2 cloves garlic, minced
1 tablespoon paprika
2 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon cardamom
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/4 teaspoon black pepper
For the Salad:
1 cup artichoke hearts, quartered
1/2 each of a red and green bell pepper, chopped
1/2 of a cucumber, peeled and diced
1/3 cup whole, pitted kalamata olives (OPTIONAL, in original recipe but you can leave out)
2 tablespoons diced purple onion
3 sprigs of oregano
juice of half a lemon
1 tablespoon olive oil
salt and pepper, to taste
5 ounces baby spinach
1 cup prepared pearl couscous (Optional, on Cycle 1 just have as salad without the couscous)
1/3 cup feta cheese
Directions:
In a medium sized bowl, combine the yogurt, lemon, garlic, paprika, cumin, coriander, cardamom, nutmeg, cayenne, salt, and pepper. Whisk until well mixed. Set aside.Cut chicken into 1 1/2 inch chunks. Stir chicken into the yogurt mixture. Cover with plastic wrap and refrigerate for 3 hours.
Combine the artichokes, bell pepper, cucumber, olives, and onion in a medium bowl. Remove the leaves from the oregano sprigs and chop. Add the oregano, lemon juice, olive oil, salt, and pepper. Stir to combine. This can be done up to 2 hours in advance.
Preheat grill to high heat and oil grill grates. Remove chicken from the marinade and thread on skewers. After grill has preheated to high, lower heat to medium-high. Grill skewers, turning once, about 4-5 minutes per side.
To assemble salad: Toss spinach with pearl couscous. Divide mixture evenly among 4 plates. Divide the vegetable mixture and grilled chicken evenly among the four plates. Top with a sprinkling of feta.
Citrus and Rosemary Roast Chicken
Ingredients:
1 whole chicken, patted dry (about 5 lbs)1/4 cup loosely packed fresh rosemary leaves
one orange, zested
one lemon, zested
juice of 1 lemon
juice of half and orange
4 garlic cloves, peeled
2 tablespoons olive oil
1 tablespoon sea salt
1 teaspoon fresh ground pepper
Directions:
In a small food processor, combine rosemary, lemon zest, lemon juice, orange zest, orange juice, and garlic. Pulse a few times until it looks like pesto. Add olive oil, salt and pepper and pulse to combine.Using your hands, rub lemon-oregano marinade all over chicken. Using your fingers, gently lift the skin on either side of the neck and rub plenty of marinade directly onto the breast meat, under the skin. Don’t forget to get some inside the cavity (where the organs were).
Refrigerate for 2-8 hours to allow the marinade to infuse the meat. Remove from fridge about an hour before cooking.
Preheat oven to 450°F. Place chicken in roasting pan breast side up and place in oven. If desired, place small red potatoes all around the chicken and brush them with olive oil or melted butter. Roast for ten minutes. Reduce heat to 400°F and roast about 1 hour and 45 minutes, checking for doneness after 1 1/4 hours.
Remove from oven, cover loosely with aluminum foil and let stand 20 minutes before slicing.
Roasted Cauliflower and Tomatoes
serves 4Ingredients:
1 head of cauliflower8 ounces grape or cherry tomatoes
1-2 tablespoons of olive oil
salt and pepper, to taste
1/4 teaspoon thyme
2 cloves garlic, thinly sliced
1 tablespoon white wine vinegar
1 tablespoon lemon juice
Parmesan for garnish
Directions:
Preheat oven to 425 degrees F.Line a baking sheet with foil. Cut the cauliflower into manageable bite size pieces. Spread out on the baking sheet. Drizzle the cauliflower with olive oil. Roast for 5 minutes.
Remove pan from the oven. Stir in the tomatoes, thyme, garlic, and season with salt and pepper. Return the pan to the oven and roast for 5-7 minutes, or until the cauliflower is tender and golden and the tomatoes plump and juicey.
Remove pan and drizzle with the white wine vinegar and lemon juice. Garnish with a little shaved Parmesan
TZATZIKI DIP
1 tbsp. olive oil
1 tbsp. vinegar
2 cloves garlic, minced finely
1/2 tsp. salt
1/4 tsp. white pepper
1 cup Greek yogurt, strained
1 cup fat free sour cream
2 cucumbers, peeled, seeded and diced
1 tsp. chopped fresh dill
Preparation:
Combine olive oil, vinegar, garlic, salt, and pepper in a bowl. Mix until well combined. Using a whisk, blend the yogurt with the sour cream. Add the olive oil mixture to the yogurt mixture and mix well. Finally, add the cucumber and chopped fresh dill. Chill for at least two hours before serving.
BASIL ARTICHOKE CHICKEN (IN THE CROCKPOT)
Ingredients: Serves: 6,
6 boneless skinless chicken breasts (or thighs)
2 leeks, sliced
3 roma tomatoes, diced
8 ounces artichoke hearts (frozen or jarred but needs to be drained)
1 1/2 cups white wine (can substitute chicken broth or do half wine or half broth)
1 cup parsley, minced
1/4 cup basil, minced
2 garlic cloves, minced
3 tablespoons white balsamic vinegar
2 tablespoons olive oil
1 teaspoon cayenne
1 teaspoon paprika
1 teaspoon salt
1/8 teaspoon pepper
Directions: Prep Time: 15 mins
Total Time: 4 1/4 hrs
1 Season chicken with salt, pepper, paprika, and cayenne.
2 In large non stick skillet, brown chicken in 1-2 tbsp olive oil over med-high heat until golden on both sides. Time will vary between breasts and thighs; may need to do in 2 batches.
3 Remove golden chicken pieces and place in crock pot.
4 Add vinegar, garlic, and leeks to skillet and cook 1 minute.
5 Stir in artichoke and wine. Cook 1 minute. Pour all ingredients in skillet over chicken in your crock pot.
6 Cover and cook 4-5 hours on low.
7 Stir in parsley, basil, and tomatoes and continue cooking an additional hour.
8 Serve hot.
MARINARA SAUCE RECIPE
1/3 c olive oil
2 cloves garlic peeled and sliced
3T finely chopped parsley (optional)
3T finely chopped onion
1can 28oz whole tomatoes (I’ll probably use crushed)
1 bay leaf
dash salt
dash black pepper
fresh basil leaves
1.In a large saucepan, heat oil over med heat
2.Add garlic and saute for 2-3 min
3.Add parsley and onion. Slowly add tomatoes. (Stir to break up tomatoes if using whole)
4.Add bay leaf, salt and pepper, bring to a boil
5.Cover and simmer sauce over low heat about 15 min for flavors to blend
6. Add some fresh finely chopped basil leaves if available serve over pasta or rice (this might be a good way to use up those leftover tomatoes from the garden and freeze the sauce for winter).
Strain the sauce or puree in a food processor if you prefer a smooth sauce and correct the seasoning to your taste.
OVEN ROASTED ASPARAGUS
1 bunch 12 to 14 oz of Asparagus
1 tablespoon olive oil
1/2 tsp salt
1/4 tsp pepper
1/4 cup Parmesan cheese
Preheat oven to 425 degrees
Trim off and discard tough ends of asparagus spears. Peel stem ends if you desire
Arrange asparagus in a shallow baking dish
Drizzle oil onto the asparagus, turn stalks to coat
Sprinkle with salt and pepper
Bake until asparagus is tender; about 12 to 18 minutes depending on thickness of stalks.
Sprinkle with cheese
STUFFED PEPPERS WITH
Ingredients
• 2 green bell peppers, tops removed, seeded
• 1/2 pound ground turkey
• 1 tablespoon olive oil
• 1/4 onion, chopped
• 1/2 cup sliced mushrooms
• 1/2 zucchini, chopped
• 1/4 red bell pepper, chopped
• 1/4 yellow bell pepper, chopped
• 1/2 cup fresh spinach
• 1/2 (14.5 ounce) can diced tomatoes, drained
• 1-1/2 teaspoons tomato paste
• Italian seasoning to taste
• garlic powder to taste
• salt and pepper to taste
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Wrap the green bell peppers in aluminum foil, and place in a baking dish. Bake 15 minutes in the preheated oven. Remove from heat.
3.In a skillet over medium heat, cook the turkey until evenly brown. Set aside. Heat oil in the skillet, and cook onion, mushrooms, zucchini, red bell pepper, yellow bell pepper, and spinach until tender. Return turkey to the skillet. Mix in the tomatoes and tomato paste, and season with Italian seasoning, garlic powder, salt, and pepper. Stuff the green peppers with the skillet mixture.
4.Return peppers to the oven, and continue cooking 15 minutes
SESAME BROCCOLI
1 bag 16 oz frozen Broccoli Cuts
1 tbls sesame seeds
1 tbls oil
Dash soy sauce (optional)
Cook broccoli according to package
Cook sesame seeds in oil 1 to 2 minutes or until golden brown, stirring frequently
Toss broccoli with sesame seeds mixture; Add soy sauce and salt and pepper to taste
CREAMY VEGETABLE SOUP
1 head cauliflower
2 crowns broccoli
4 carrots
1 yellow onion
1 leek
2 stalks celery
2 cloves garlic
6-8 cups chicken broth
Finely chop all veggies and garlic
Saute celery, onion, garlic, and leek with Cooking Spray in non-stick skillet. Set aside
Place cauliflower in large stock pot and use just enough broth to cover. Boil until soft.
Remove cauliflower with slotted spoon and place in food processor; process until smooth (this is what makes it creamy)
Place celery, onion, garlic and leeks in stock pot with remaining veggies and broth and cook until tender
Remove veggies with slotted spoon and add to cauliflower in food processor
Puree in batches until smooth
CHICKEN WITH MUSHROOMS AND ONIONS
Cycle 1
Marinate two boneless, skinless chicken breasts in 1 tsp olive oil, the juice of one lemon, chopped garlic and black pepper. Pan fry with non stick spray, dump the whole thing in the pan, juices, garlic and all. When chicken is done, transfer to plate, cover with foil and DO NOT clean pan, just add a bit of water to bring up the tasty browned bits from the bottom then add finely chopped onion and mushrooms. Sautee until soft and the mushrooms release their moisture. Season with pepper and just a dash of Worcestershire sauce (not too much as there is a lot of sodium, literally just a few drops). Top your chicken with the mushrooms, add a generous side salad and enjoy! Delicious!
CHICKEN PARMESAN
Cycle 1
I lbs chicken cut into chunks/strips2 eggs beaten or 4 egg whites beatin with 4 tbsp water1/4 to 1/2 cup Fat Free Parmesan Cheese + 1tsp garlic powder + salt and pepper to taste (in ziplock bag)2 TBSP Olive OilDredge chicken in egg, and place in ziplock. Shake to coat chicken generously with seasoningsCook in 2 tbsp olive oil until cooked through.Top with Low carb, low sugar, or sugar free marinara sauce. |
GREEN BEANS WITH FETA and TOMATOES
Cycle 1
adapted from Southern Living
2 pounds haricots verts (tiny green beans), trimmed
3 tablespoons sherry vinegar*
2 tablespoons fresh lemon juice
3/4 teaspoon salt
1/2 teaspoon pepper
1/3 cup olive oil
1/2 pint cherry tomatoes, halved
1/2 pint yellow pear tomatoes, halved
2 shallots, thinly sliced
2 garlic cloves, minced
4 ounces crumbled feta cheese
Preheat oven to 350°. Bake almonds in a single layer in a shallow pan 6 to 8 minutes or until lightly toasted and fragrant, stirring halfway through.
Cook green beans in boiling salted water to cover 6 to 8 minutes or until crisp-tender; drain. Plunge beans into ice water to stop the cooking process; drain.
Whisk together vinegar and next 3 ingredients in a large bowl; add olive oil in a slow, steady stream, whisking constantly until blended and smooth. Add cherry and yellow pear tomatoes, shallots, garlic, and green beans; toss to coat.
Top green bean mixture with crumbled feta cheese
*White wine vinegar may be substituted.
Lemon Chicken Soup
Ingredients:
1 large head garlic, cut in 1/2 horizontally through cloves
6 cups low-sodium chicken stock
1/2 cup fresh lemon juice, plus thin slices for garnishing
2 T. chopped fresh tarragon leaves (my store was out, so I did 1/2 t. tried)
Sea salt and freshly cracked black pepper
2 boneless skinless chicken breast, preferable organic, cut into bite-size pieces.
1 large head garlic, cut in 1/2 horizontally through cloves
6 cups low-sodium chicken stock
1/2 cup fresh lemon juice, plus thin slices for garnishing
2 T. chopped fresh tarragon leaves (my store was out, so I did 1/2 t. tried)
Sea salt and freshly cracked black pepper
2 boneless skinless chicken breast, preferable organic, cut into bite-size pieces.
Directions:
Preheat the oven to 400 degrees F.
Put the garlic halves, cut side down, on a sheet of aluminum foil on a baking sheet. Add 2 T. chicken stock to the foil and put the garlic cut sides down on the chicken stock on the sheet tray. roast until the garlic is very soft, about 45 min. (Your house will smell wonderful!) Remove the garlic and let stand until cool enough to handle.
Squeeze the soft garlic from the head with your fingers into a large saucepan. Whisk in 1 cup of the stock to loosen the garlic paste and put the pot over medium-high heat. ( I found that the garlic didn’t break up as well, so I used my hand blender to help incorporate it) Add the remaining stock, lemon juice, and tarragon. Season with s/p to taste. Bring the mixture to a boil, then reduce the heat to a simmer and add the chicken. cover and cook until the chicken is just cooked through, about 9 to 12 minutes.
Ladle the soup into bowls and garnish with a thin slice of lemon. Yum!!
Serves 4.
Serves 4.
1. Cycle 2. this is a great snack!! Might be hard to just have 1/2 cup, but eat them very slowly!
Garbanzo nuts
32 ounces canned garbanzo beans, drained
onion and/or garlic powder to taste
olive oil
onion and/or garlic powder to taste
olive oil
1. Preheat the oven to 350°F.
2. Spread the drained beans in a single layer on a non-stick baking sheet. Sprinkle them lightly with olive oil, onion or garlic powder, or a combination of both. Bake for 50 to 60 minutes, stirring occasionally, or until the beans are browned and crisp.
3. Store in a tightly covered container.
Makes about 3 cups, or 12 (1/4-cup) servings
Each serving contains approximately:
Calories:227
Calories:227
Grilled Chicken with Dijon
Ingredients
4 Meyer lemons, 2 zested and juiced and 2 halved (I used regular)
1 cup Dijon mustard
2 tablespoons finely chopped rosemary leaves (I omit and it was wonderful)
1 teaspoon crushed red pepper flakes
2 (3-pound) chickens, backbone removed and split in 1/2
Extra-virgin olive oil
Kosher salt
Directions
Combine the lemon juice, zest, mustard, rosemary and crushed red pepper in a small bowl. Add 1 to 2 tablespoons of olive oil to the mustard mixture to loosen it. Paint this mixture generously all over the chicken and let sit for up to 2 hours at room temperature or overnight in the refrigerator. If you have any of the mustard mixture left over, save it for repainting while the chicken is cooking. (I only let it set for about 1/2 hour, I’m weird about poultry being out)
4 Meyer lemons, 2 zested and juiced and 2 halved (I used regular)
1 cup Dijon mustard
2 tablespoons finely chopped rosemary leaves (I omit and it was wonderful)
1 teaspoon crushed red pepper flakes
2 (3-pound) chickens, backbone removed and split in 1/2
Extra-virgin olive oil
Kosher salt
Directions
Combine the lemon juice, zest, mustard, rosemary and crushed red pepper in a small bowl. Add 1 to 2 tablespoons of olive oil to the mustard mixture to loosen it. Paint this mixture generously all over the chicken and let sit for up to 2 hours at room temperature or overnight in the refrigerator. If you have any of the mustard mixture left over, save it for repainting while the chicken is cooking. (I only let it set for about 1/2 hour, I’m weird about poultry being out)
Preheat the grill to medium; I did leave the skin on while cooking the chicken, but then removed mine before I ate it. I hope this is ok. When you put the chicken on, put 2 halves of the lemon on the grill too. Mmmmmmm yummy. Grill until they are brown and caramelized. They smell great while they are cooking. It sure is a good thing I love lemons!
So just grill indoor or out. It is suggest that if you grill on your indoor grill that you can get your grill marks and then finish it in the oven at 375 degrees.
The chicken is done when the juices run clear when the pricked in the thickest part of the thigh. Remove the chicken from the grill to a serving platter and serve with the grilled lemon halves. Squeeze the grilled lemon over the chicken before eating for extra lemony goodness.
I’m ganna serve this with it. This came for a show on the new OWN channel.
Servings: Serves 2
Broccoli Palermo
2 heads broccoli , boiled
1/4 cup olive oil
2 cloves crushed or sliced fresh garlic
1/2 tsp. red pepper flakes
1/2 tsp. Kosher salt
Fresh lemon juice , to taste
Directions
In a 10-inch sauté pan, place oil, garlic, salt and chili flakes. Sauté ingredients for one minute or until garlic turns golden. When the garlic is golden, add the boiled broccoli to the mixture and toss well.
1/4 cup olive oil
2 cloves crushed or sliced fresh garlic
1/2 tsp. red pepper flakes
1/2 tsp. Kosher salt
Fresh lemon juice , to taste
Directions
In a 10-inch sauté pan, place oil, garlic, salt and chili flakes. Sauté ingredients for one minute or until garlic turns golden. When the garlic is golden, add the boiled broccoli to the mixture and toss well.
Leftover Turkey
Cooked turkey slices
1 T. extra-virgin olive oil
¼ cup chopped shallots (or try with reg onion)
1 T. chopped fresh thyme (I used dry, few shakes)
2 cups blueberries
3 T. balsamic vinegar
Dash of salt to taste
1 T. extra-virgin olive oil
¼ cup chopped shallots (or try with reg onion)
1 T. chopped fresh thyme (I used dry, few shakes)
2 cups blueberries
3 T. balsamic vinegar
Dash of salt to taste
Stirring constantly, cook shallots with thyme in a skillet over medium heat until the shallots begin to brown, maybe a minute. Add blueberries, vinegar, and salt to taste. Continue cooking, stirring occasionally, until mixture becomes thickened, 4 to 5 minutes. Serve sauce on turkey slice or as a side.
Cajun fish
Ingredients
2 tablespoons olive oil
…2 teaspoons garlic salt
2 teaspoons dried thyme
2 teaspoons paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon hot pepper sauce
1/4 teaspoon pepper
4 (8 ounce) fillets fish
Directions
1.In a small bowl, combine the first seven ingredients; brush over both sides of fish.
2.Place fish in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake at 450 degrees F for 15 minutes or until fish flakes easily with a fork.
2 tablespoons olive oil
…2 teaspoons garlic salt
2 teaspoons dried thyme
2 teaspoons paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon hot pepper sauce
1/4 teaspoon pepper
4 (8 ounce) fillets fish
Directions
1.In a small bowl, combine the first seven ingredients; brush over both sides of fish.
2.Place fish in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake at 450 degrees F for 15 minutes or until fish flakes easily with a fork.
Slaw
Napa Cabbage chopped
1 tablespoon olive oil
1 tablespoon rice wine vinegar
pinch of Truvia
salt
course pepper
Toss
1 tablespoon olive oil
1 tablespoon rice wine vinegar
pinch of Truvia
salt
course pepper
Toss
Fish Fillets with spinach & tomato relish (cycle 1 or 2 depending what you serve it on)
Ingredients
4 (3 1/2 ounce) cod fish fillets ( or other fish)
1/2 teaspoon fresh ground pepper
Lemon
1/2 teaspoon fresh ground pepper
Lemon
Relish
1 cup fresh diced tomatoes
1/2 cup diced onions
1/2 cup frozen spinach, thawed (or you could use fresh)
recipe calls for 2 t. brown sugar. I’m just going to add pinches of trivia to taste
1/2 teaspoon oregano
1 T fresh basil, or to taste chopped
2 tablespoons red wine vinegar
1 dash pepper
lemon
1 cup fresh diced tomatoes
1/2 cup diced onions
1/2 cup frozen spinach, thawed (or you could use fresh)
recipe calls for 2 t. brown sugar. I’m just going to add pinches of trivia to taste
1/2 teaspoon oregano
1 T fresh basil, or to taste chopped
2 tablespoons red wine vinegar
1 dash pepper
lemon
Directions
Place oven on broil setting.
Using a broiling rack, arrange fish fillets on rack, sprinkle with fresh ground pepper and lemon juice.
Place fish in oven on the rack closest to the broiler.
Meanwhile, coat a non stick frying pan with cooking spray, add 1 tsp.
olive oil and saute onions until translucent.
Add remaining ingredients to pan and cook five to 10 more minutes.
When fish is white in the center and starts to flake, remove from oven and top with tomato and spinach relish.
Serve over a bed of fresh spinach leaves or if on cycle two, serving of grains of your choice.
Place oven on broil setting.
Using a broiling rack, arrange fish fillets on rack, sprinkle with fresh ground pepper and lemon juice.
Place fish in oven on the rack closest to the broiler.
Meanwhile, coat a non stick frying pan with cooking spray, add 1 tsp.
olive oil and saute onions until translucent.
Add remaining ingredients to pan and cook five to 10 more minutes.
When fish is white in the center and starts to flake, remove from oven and top with tomato and spinach relish.
Serve over a bed of fresh spinach leaves or if on cycle two, serving of grains of your choice.
Chicken Fajitas
Mix together:
1 TB chili powder
1 tsp cumin
pepper
1 tsp cayenne pepper
1 TB Soy Sauce
1 tsp garlic powder
1/4 cup water
1 TB apple cider vinegar
1/2 tsp onion powder
1/4 tsp paprika
1 TB chili powder
1 tsp cumin
pepper
1 tsp cayenne pepper
1 TB Soy Sauce
1 tsp garlic powder
1/4 cup water
1 TB apple cider vinegar
1/2 tsp onion powder
1/4 tsp paprika
4 chicken breasts
2 Red Bell Peppers
2 onions
1 yellow bell pepper
1 orange bell pepper
2 onions
1 yellow bell pepper
1 orange bell pepper
Placed chicken breasts in skillet (no oil).
Cut chicken up with spatula before it is completely cooked. Add mixture – bring to boil. Simmer for 10 minutes then add veggies! Cover and cook until desired vegetable doneness.
STUFFED PEPPERS WITH “MOCK RICE” (cauilflower)
Cycle 1
Cycle 1
You will need about a half a head of a large cauilflower
also enough crushed tomatoes to put in bottom of pan..I used a 1/4 of a 32 oz can…
also enough crushed tomatoes to put in bottom of pan..I used a 1/4 of a 32 oz can…
3 large red bell peppers or whichever you prefer
1 lb ground lean chicken or turkey
2 minced garlic cloves
1/2 diced onion, if small use whole onion
1 lb ground lean chicken or turkey
2 minced garlic cloves
1/2 diced onion, if small use whole onion
I don’t measure spices so probably about 1/2 to 1 teaspoon of the following: generously sprinkle
tyme, basil, oregano, parsley, ground black pepper ( to your liking) tiny bit of ground coarse sea salt..
1/4 cup of egg whites
and a sprinkle of non fat grated cheese to hold the meat together
1/4 cup of egg whites
and a sprinkle of non fat grated cheese to hold the meat together
Mix in bowl, spoon into your prepared peppers (cored and seeded)
Pour the crushed tomatoes into a pan just big enough to stand up the peppers sprinkle a little mixture of basil, oregano, and parsley over the tomatoes..(you can also do this in a 3qt crock pot)
Pour the crushed tomatoes into a pan just big enough to stand up the peppers sprinkle a little mixture of basil, oregano, and parsley over the tomatoes..(you can also do this in a 3qt crock pot)
Heat oven to 375 and cook covered for about an hour. I uncovered for the last ten minutes..timing may be different according to size of your peppers..Just cook until the peppers and meat are done.
MOCK RICE (Delish)
1/2 Head of large cauilflower
either 2 tbls of olive oil…or cooking spray
2-3 tbls..nonfat, low sodium chicken broth
either 2 tbls of olive oil…or cooking spray
2-3 tbls..nonfat, low sodium chicken broth
Remove about five large florets of the cauiflower (about Half the head)
Either chop with knife or I did in a small food prosseser a few at a time..
Chop or Grate until small like rice size, stems and all
Either chop with knife or I did in a small food prosseser a few at a time..
Chop or Grate until small like rice size, stems and all
In a medium or large skillet, coat with the olive oil, or spray and 1 tbls of the chicken broth..pour in all the chopped cauliflower, stir and toss until it starts getting a little golden color , as you cook it you will have to add more of the chicken broth, continue to cook until tender and a hue of golden..remove from heat and cover..
Will yield about 2 cups or a little more..
1. Serve on bottom of your pepper with some of the sauce from the crushed tomatoes..sprinkle a tad more of the non fat grated cheese on top if you prefer!!!
2. Stuffed Chicken Breast Rolls
Cut the breast in thin slices
I marinated the chicken breast with sugar free ketchup, and worcestershire sauce.
Roll with colored peppers and aspargus. Toothpick to hold together.
A little oilive oil in pan and brown the chicken breast
I marinated the chicken breast with sugar free ketchup, and worcestershire sauce.
Roll with colored peppers and aspargus. Toothpick to hold together.
A little oilive oil in pan and brown the chicken breast
Side Dish – salad with dressing
Romaine lettuce cut up with carrots slices, green peppers, you can add more if you wish.
Romaine lettuce cut up with carrots slices, green peppers, you can add more if you wish.
Dressing: Olive oil,vinegar, low-sodium soy sauce, pepper, and stevia sweetener or one of your choice. I put this in a jar and gave it a good shake. pour over top
Enjoy!
Enjoy!
Did someone say dessert
2 1/2 cps of rasp, but i used strawberries
1cp plain fat free yogurt
1 TBSP honey, but I used splenda brown sugar
1 egg white
1cp plain fat free yogurt
1 TBSP honey, but I used splenda brown sugar
1 egg white
…Blend the fruit and yogurt
Stir in the honey, but i used Splenda brown sugar
Stir in the honey, but i used Splenda brown sugar
In a seprate bowl beat the egg white till stiff
then fold into the fruit mixture
pour into individual glasses,cover and chill for 3hours
then fold into the fruit mixture
pour into individual glasses,cover and chill for 3hours
o A Louisiana
6 servings, about 1 1/3 cups each | Active Time: 30 minutes | Total Time: 1 hour 5 minutes
Ingredients
• brown rice
•3 cups reduced-sodium chicken broth
•1 tablespoon peanut oil, or canola oil
•10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces
•1 1/2 cups chopped yellow onion
•1 1/4 cups chopped celery
•1 cup chopped green bell pepper
•1 cup chopped red bell pepper
•2 cloves garlic, minced
•2 teaspoons chopped fresh thyme leaves
•1/4-1/2 teaspoon cayenne pepper
•1/4 teaspoon salt
Preparation
1.Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.
2.While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
Nutrition
Per serving : 296 Calories; 7 g Fat; 1 g Sat; 2 g Mono; 36 mg Cholesterol; 48 g Carbohydrates; 13 g Protein; 5 g Fiber; 428 mg Sodium; 226 mg Potassium
• brown rice
•3 cups reduced-sodium chicken broth
•1 tablespoon peanut oil, or canola oil
•10 ounces cooked chicken andouille, or other spicy chicken sausage, cut into 1/2-inch pieces
•1 1/2 cups chopped yellow onion
•1 1/4 cups chopped celery
•1 cup chopped green bell pepper
•1 cup chopped red bell pepper
•2 cloves garlic, minced
•2 teaspoons chopped fresh thyme leaves
•1/4-1/2 teaspoon cayenne pepper
•1/4 teaspoon salt
Preparation
1.Bring rice and broth to a boil in a large saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 50 minutes (see Test Kitchen Note). Remove from the heat and let stand, covered, for 10 minutes.
2.While the rice is standing, heat oil in a large nonstick skillet over medium heat. Add sausage and cook, stirring, until it begins to brown, about 5 minutes. Add onion, celery, green and red bell pepper and garlic and cook, stirring, until the onion is soft, about 5 minutes more. Stir in thyme, cayenne to taste and salt. Stir the sausage mixture into the rice and serve.
Nutrition
Per serving : 296 Calories; 7 g Fat; 1 g Sat; 2 g Mono; 36 mg Cholesterol; 48 g Carbohydrates; 13 g Protein; 5 g Fiber; 428 mg Sodium; 226 mg Potassium
Cauliflower Popcorn – Roasted Cauliflower
Ingredients
1 head cauliflower or 1 head equal amount of pre-cut commercially prepped cauliflower
4 tablespoons olive oil
1 teaspoon salt, to taste
1 head cauliflower or 1 head equal amount of pre-cut commercially prepped cauliflower
4 tablespoons olive oil
1 teaspoon salt, to taste
Directions
Preheat oven to 425 degrees.
Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.
In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss thoroughly.
Line a baking sheet with parchment for easy cleanup (you can skip that, if you don’t have any) then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 times, until most of each piece has turned golden brown.
(The browner the cauliflower pieces turn, the more caramelization occurs and the sweeter they’ll taste).
Serve immediately and enjoy!
Katie I used Lonnies Sausage recipe- Here his isPreheat oven to 425 degrees.
Trim the head of cauliflower, discarding the core and thick stems; cut florets into pieces about the size of ping-pong balls.
In a large bowl, combine the olive oil and salt, whisk, then add the cauliflower pieces and toss thoroughly.
Line a baking sheet with parchment for easy cleanup (you can skip that, if you don’t have any) then spread the cauliflower pieces on the sheet and roast for 1 hour, turning 3 or 4 times, until most of each piece has turned golden brown.
(The browner the cauliflower pieces turn, the more caramelization occurs and the sweeter they’ll taste).
Serve immediately and enjoy!
1 Lb fresh ground tukey breast
1 teaspoon ground sage
1/2 teaspoon salt
3/4 teaspoon pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon Truvia Sweetner
2 Tablespoons water
Dolly Parton” cabbage soup
* 1 head cabbage, shredded or chopped
* 2 large onions, chopped
* 16-28 ounces canned tomatoes, chopped
* 2 green peppers
* 4 stalks celery
* 1-2 packages Lipton onion soup mix, or any dry onion soup mix-optional
I use taco seasoning pack instead (I like it spicy)
* black pepper
* any fresh herb(s) of your choice, chopped
* 6 carrots, sliced
* 1/2 pound green beans, sliced on diagonal
* 1/2 cup balsamic vinegar (optional)
* 1 head cabbage, shredded or chopped
* 2 large onions, chopped
* 16-28 ounces canned tomatoes, chopped
* 2 green peppers
* 4 stalks celery
* 1-2 packages Lipton onion soup mix, or any dry onion soup mix-optional
I use taco seasoning pack instead (I like it spicy)
* black pepper
* any fresh herb(s) of your choice, chopped
* 6 carrots, sliced
* 1/2 pound green beans, sliced on diagonal
* 1/2 cup balsamic vinegar (optional)
Put all vegetables in a big pot and cover with water. Bring to a boil, stir in the soup mix (if desired), and boil gently for 10 minutes. Cover, reduce heat, and simmer until all the vegetables are soft. Stir in the black pepper and chopped herbs (saving some for garnish
SESAME BROCCOLI1 bag 16 oz frozen Broccoli Cuts
1 tbls sesame seeds
1 tbls oil
Dash soy sauce (optional)
Cook broccoli according to package
Cook sesame seeds in oil 1 to 2 minutes or until golden brown, stirring frequently
Toss broccoli with sesame seeds mixture; Add soy sauce and salt and pepper to taste
PIZZA
Head of cauliflower
2 eggs
2 cup package of shredded FF Mozz cheese
low carb marinara
ground turkey
mushrooms
bell peppers
( what ever veggies you want)
Italian seasoning
Garlic salt
2 eggs
2 cup package of shredded FF Mozz cheese
low carb marinara
ground turkey
mushrooms
bell peppers
( what ever veggies you want)
Italian seasoning
Garlic salt
Start with making Cauliflower rice
(I made My rice look more like couscous)
(I made My rice look more like couscous)
1 head of cauliflower
cut into pieces and throw in food processor
(make at least 2 cups)
put in a saucepan with a tablespoon of olive oil and cook for 10 minutes- on med don’t fry your cauliflower. I also added a little garlic salt
cut into pieces and throw in food processor
(make at least 2 cups)
put in a saucepan with a tablespoon of olive oil and cook for 10 minutes- on med don’t fry your cauliflower. I also added a little garlic salt
Preheat oven to 450
After cooking pour into a bowl
Add in
2 eggs
1cup or half the package of FF mozz
Add in
2 eggs
1cup or half the package of FF mozz
On a cookie pan sprayed with Pam
Smooth out the cauliflower mixture with your fingers
Toss in the oven for 15-20 minutes
Smooth out the cauliflower mixture with your fingers
Toss in the oven for 15-20 minutes
Keep checking on it the edges will get brown before its done cooking, the top should be like a golden brown
While crust is cooking brown your turkey I also added in Italian seasoning and garlic salt.
Switch the oven to broil when you take your crust out
Put your pizza together
Sauce the rest of cheese
Meat and veggies
Sauce the rest of cheese
Meat and veggies
Cook under broiler until cheese is melted and pizza looks done
SESAME BROCCOLI
1 bag 16 oz frozen Broccoli Cuts
1 tbls sesame seeds
1 tbls oil
Dash soy sauce (optional)
Cook broccoli according to package
Cook sesame seeds in oil 1 to 2 minutes or until golden brown, stirring frequently
Toss broccoli with sesame seeds mixture; Add soy sauce and salt and pepper to taste
Chili Buffalo
Level 1, makes about 3 servings – all measurements are approximate, you may have to adjust.
Level 1, makes about 3 servings – all measurements are approximate, you may have to adjust.
For the chicken, I used:
12 Chicken Tenders
1 T Extra Virgin Olive Oil
1/4 c. Chicken Broth
1/4 c. Red Pepper Sauce
1 tsp. Agave Nectar
1 tsp. Cumin
2 tsp. Chili Powder
2 cloves Minced Garlic
1 T Minced Red Onion
12 Chicken Tenders
1 T Extra Virgin Olive Oil
1/4 c. Chicken Broth
1/4 c. Red Pepper Sauce
1 tsp. Agave Nectar
1 tsp. Cumin
2 tsp. Chili Powder
2 cloves Minced Garlic
1 T Minced Red Onion
Heat oil in pan over medium heat until hot. Cook chicken in oil until brown on all sides (salt and pepper if desired). Add garlic and onion to pan and saute until cooked. Combine chicken broth, red pepper sauce, agave and spices then pour sauce over chicken. Turn chicken to coat with sauce, cover and simmer until chicken is cooked through and sauce has reduced and slightly thickened.
Blue Cheese Dressing1/3 c. Greek Yogurt – plain, nonfat
1/4 c. Lowfat Mayo (I used Kraft Low Fat Olive Oil Mayo)
1/4 c. Lowfat Blue Cheese
1T White Vinegar
1/4 c. Lowfat Mayo (I used Kraft Low Fat Olive Oil Mayo)
1/4 c. Lowfat Blue Cheese
1T White Vinegar
Place ingrediants in a bowl and stir to combine.
BREAKFAST – EGG MUG FLORENTINE
In a hurry – only have a few minutes?
In a hurry – only have a few minutes?
1tsp Dijonnaise
1tsp plain fat-free yogurt
Squirt of lemon juice
1/2 cup fat-free liquid egg whites
1/2 cup chopped fresh spinach (here you can be omit or be flexible with other items)
1tsp plain fat-free yogurt
Squirt of lemon juice
1/2 cup fat-free liquid egg whites
1/2 cup chopped fresh spinach (here you can be omit or be flexible with other items)
To make the sauce, stir to combine Dijonnaise, yogurt and a squirt of lemon juice
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and microwave for 30 seconds.
Blot the excess liquid from spinach. Add egg substitute and stir in 1tsp of sauce you made up above. (This gives the egg whites that yellow color and adds flavor without salt!) Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir scramble, (amazed it puffed up huh?.. hehe) top with remainder of sauce, and enjoy!! Be careful, it’s hot!
There are so many vegetables that you can put in meatloaf. Everyone seems to have their own recipe. Here’s what I did for Cycle 1:
enough ground turkey for a loaf
2 eggs, beaten
parsley
diced garlic
splash worchestershire sauce
chopped onion (dry or fresh)
about 1/3 cup of grated, low fat parmesean cheese
enough ground turkey for a loaf
2 eggs, beaten
parsley
diced garlic
splash worchestershire sauce
chopped onion (dry or fresh)
about 1/3 cup of grated, low fat parmesean cheese
Mix well, put in the oven at 350 until done. Some people like to put in chopped peppers or olives. Whatever you like. This was delicious.
Mock Mashed Potatoes”
This is a fantastic replacement for mashed potatoes. My hubby hates cauliflower but loves this. I even like it cold. The recipe originally called for butter, which I changed to olive oil.
1 head cauliflower, cut into florets
• 1 lb parsnip
• 2 tablespoon olive oil
• 2 garlic cloves, minced
• 1/2 yellow onion, diced
• 2 tablespoons milk or 2 tablespoons fat-free half-and-half
• 1 teaspoon horseradish
• salt & pepper
Directions:
Prep Time: 10 mins
Total Time: 30 mins
1. 1 Peel the parsnips and chop into even sized chunks. Put in a large pot and bring to a boil.
2. 2 Boil for 10mins and add the cauliflower.
3. 3 Cook for 10 more minutes.
4. 4 In the meantime, sauté the onion and garlic in a 1 tbs olive oil until they are translucent.
5. 5 Drain the cauliflower and parsnips and put into a blender.
6. 6 Add the onion and garlic, remaining olive oil, horseradish and milk to the blender.
7. 7 Puree until smooth. If it’s too thick add a bit more milk.
8. 8 Season with salt and pepper.
9. 9 If it needs more zip add a bit more horseradish.
Taco seasoning from American test kitchen.
I like this because Ican determine the sodium. If I get lazy and use the package stuff hubby always comments that he likes this better.
1 tablespoon olive oil
1 onions, minced
3 garlic cloves, minced
2 tablespoons chili powder
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon oregano
1/4 teaspoon cayenne
pepper salt 1 lb lean ground beef cycle two, lean turkey or ground chicken cycle 1
1/2 cup canned tomato sauce ( I use Hunt’s)
1/2 cup low sodium chicken
broth 2 teaspoons cider vinegar (Don’t skip)
1 teaspoon sugar sub.
1 onions, minced
3 garlic cloves, minced
2 tablespoons chili powder
1 teaspoon cumin
1 teaspoon coriander
1/2 teaspoon oregano
1/4 teaspoon cayenne
pepper salt 1 lb lean ground beef cycle two, lean turkey or ground chicken cycle 1
1/2 cup canned tomato sauce ( I use Hunt’s)
1/2 cup low sodium chicken
broth 2 teaspoons cider vinegar (Don’t skip)
1 teaspoon sugar sub.
In pan, add oil and sauté onions. Add seasonings and let get fragrant, about 30 seconds. Add meat. When it has browned, add remaining ingredients. Just cook until heated through.
Making hubby tacos. Me? Taco salad. Big piled of shopped lettuce. Top with ground beef/poultry. Cycle 2? 1/2 cup pinto beans, tomato, onion and lots of picante sauce!
Cranberry Turkey
1 1/4 lbs ground turkey breast
1 small granny smith apples, finely chopped
1 small white onion, chopped
1/2 cup celery, from the heart of the stalk finely chopped
1/2 cup cranberries, fresh or thawed frozen (not sweetened)
1 tsp poultry seasoning
salt and pepper (to taste)
1 small granny smith apples, finely chopped
1 small white onion, chopped
1/2 cup celery, from the heart of the stalk finely chopped
1/2 cup cranberries, fresh or thawed frozen (not sweetened)
1 tsp poultry seasoning
salt and pepper (to taste)
Preheat George Foreman grill. Combine first seven ingredients and form into 5 patties. Cook patties 5 to 6 minutes on each side. I sauté the apples, onions, celery and cranberries with Pam and it is GREAT!
Salsa Chicken:
Ingredients:
4 skinless, boneless chicken breasts
4 teaspoons of taco seasoning mix
1 cup salsa
3/4 cup reduced fat shredded cheddar cheese
2 tablespoons non fat sour cream
4 skinless, boneless chicken breasts
4 teaspoons of taco seasoning mix
1 cup salsa
3/4 cup reduced fat shredded cheddar cheese
2 tablespoons non fat sour cream
Directions: Prehat oven to 375 degrees. Place chicken breasts in a lightly 9×13 inch baking dish (sprayed with cooking spray). Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all. 3Bake for 35 minutes, or until chicken is tender and juicy and its juices run clear. Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly. Top with sour cream if desired, and serve
Granola with Cherries and Almonds ( C2 & 3 )
2 cups old fashioned-oats
1/2 cup wheat germ
2 1/2 tsp truvia sweetener
…1/4 tsp salt
1/3 cup sliced almonds
1/3 cup dried cherries
1/4 cup agave nectar
3 Tbls flax seed oil
1 Tbls water
1 tsp maple flavor
3/4 tsp almond or vanilla extract
1/2 cup wheat germ
2 1/2 tsp truvia sweetener
…1/4 tsp salt
1/3 cup sliced almonds
1/3 cup dried cherries
1/4 cup agave nectar
3 Tbls flax seed oil
1 Tbls water
1 tsp maple flavor
3/4 tsp almond or vanilla extract
Pre heat oven to 275 degrees
Mix first 5 ingredients in a bowl
Bring to a simmer over low heat the agave, flax seed oil, water, maple flavor, and extract ( do not let it boil )
Drizzle liquid over oat mixture while stirring
Pour mixture into a 9 by 13 baking dish sprayed with cooking spray and spread out evenly
Bake for 30 minutes then stir in dried cherries and return to oven to bake to a golden brown about 15 minutes longer
Cool and store in a air tight contanier or baggie for up to two weeks
Mix first 5 ingredients in a bowl
Bring to a simmer over low heat the agave, flax seed oil, water, maple flavor, and extract ( do not let it boil )
Drizzle liquid over oat mixture while stirring
Pour mixture into a 9 by 13 baking dish sprayed with cooking spray and spread out evenly
Bake for 30 minutes then stir in dried cherries and return to oven to bake to a golden brown about 15 minutes longer
Cool and store in a air tight contanier or baggie for up to two weeks
Roasted Veggie Dip
1 bulb fennel (anise), cored and chopped
1 small onion, chopped
3 cloves garlic, crushed
1/2 small eggplant, peeled and chopped
1 small zucchini, halved lenghtwise then sliced
3 T. extra virgin olive oil
3 T. Balsamic vinegar
1 pack basil leaves (about 20) chopped
1/4 c. fresh parsley
Preheat oven to 400 degrees. Place veggies in a large bowl, toss with olive oil, vinegar, and pepper. Transfer to baking sheet. Roast 35 minutes until browned. Cool and transfer to food processor. Add basil and parsley. Pulse to combine. Transfer to a bowl and season to taste. Serve w/ veggies (cycle 1) or whole wheat pita (cycle 3). Approx 13 calories per 2 T. serving. Makes 7 servings.
1 bulb fennel (anise), cored and chopped
1 small onion, chopped
3 cloves garlic, crushed
1/2 small eggplant, peeled and chopped
1 small zucchini, halved lenghtwise then sliced
3 T. extra virgin olive oil
3 T. Balsamic vinegar
1 pack basil leaves (about 20) chopped
1/4 c. fresh parsley
Preheat oven to 400 degrees. Place veggies in a large bowl, toss with olive oil, vinegar, and pepper. Transfer to baking sheet. Roast 35 minutes until browned. Cool and transfer to food processor. Add basil and parsley. Pulse to combine. Transfer to a bowl and season to taste. Serve w/ veggies (cycle 1) or whole wheat pita (cycle 3). Approx 13 calories per 2 T. serving. Makes 7 servings.
I LOVE garlic and added some extra cloves and substituted cilantro for parsley because I had it on hand.
TURKEY CHILI WITH A KICK
2lbs ground turkey
1 small onion, chopped
1 bell pepper, chopped
…3 garlic cloves, diced
2tsp cumin
1tsp basil
1tsp garlic powder
several shakes of pepper, to desired taste
1 pkg chili seasoning
4 cups thawed green beans (use frozen instead of canned, they’re less sodium)
15oz (2 cans) diced tomatoes (no sodium added)
30+oz (2+ cans) tomato sauce (no sodium added) to desired consistency
2lbs ground turkey
1 small onion, chopped
1 bell pepper, chopped
…3 garlic cloves, diced
2tsp cumin
1tsp basil
1tsp garlic powder
several shakes of pepper, to desired taste
1 pkg chili seasoning
4 cups thawed green beans (use frozen instead of canned, they’re less sodium)
15oz (2 cans) diced tomatoes (no sodium added)
30+oz (2+ cans) tomato sauce (no sodium added) to desired consistency
On medium-high heat, cook turkey, onion, bell pepper, garlic in sauce pot or large fry pan with high edges. Once cooked, add all spices & chili seasoning pkg, mix well to release aromas (mixture will be dry). Add diced tomatoes, tomato sauce & green beans. Mix well, cover & allow to simmer for at least an hour on low heat, stirring occasionally.
Enjoy!!
Enjoy!!
Green Chili Turkey
1 pound ground turkey breast
2 4oz.cans diced green chiles or 1/2 cup diced fresh chilis
1 cup cilantro, finely chopped
1/2 cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon sea salt
2 4oz.cans diced green chiles or 1/2 cup diced fresh chilis
1 cup cilantro, finely chopped
1/2 cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon sea salt
In a medium sized bowl mix diced chiles with turkey, cilantro, onion, cumin, chili powder and salt
Form into burgers and grill
Form into burgers and grill
By Lonnie and Barb
Baked Carrot Fries (C1)
6 carrots
2 tablespoons olive oil
1/2 teaspoon sea salt
2 tablespoons fresh rosemary, finely chopped
1 pepper to taste
2 tablespoons olive oil
1/2 teaspoon sea salt
2 tablespoons fresh rosemary, finely chopped
1 pepper to taste
Heat oven to 425 degrees and ine a shallow pan with parchment paper
Cut carrots in half then cut each piece into 4 pieces
In a mixing bowl, combine the carrot sticks, olive oil, rosemary,salt and pepper,stir until all are evenly coated
Place carrots in pan, spreading sticks out as much as possible
Bake for 20 minutes or until carrots are tender
Makes 2-4 servings
Cut carrots in half then cut each piece into 4 pieces
In a mixing bowl, combine the carrot sticks, olive oil, rosemary,salt and pepper,stir until all are evenly coated
Place carrots in pan, spreading sticks out as much as possible
Bake for 20 minutes or until carrots are tender
Makes 2-4 servings
Lemon Cinnamon Chicken (mealsmatter.com)
Ok, this sounds interesting. It had wonderful reviews! I WILL make all of the ones that I have not had yet and review. Mmmmmmmm thinking of that mock potatoes with this one again!
Ok, this sounds interesting. It had wonderful reviews! I WILL make all of the ones that I have not had yet and review. Mmmmmmmm thinking of that mock potatoes with this one again!
Ingredients
1 Lemon
1 tsp Ground cinnamon
3 tsp Olive oil
4 Skinless boneless chicken breasts
3 Shallots, sliced
1 c Low-sodium chicken broth
1 Lemon
1 tsp Ground cinnamon
3 tsp Olive oil
4 Skinless boneless chicken breasts
3 Shallots, sliced
1 c Low-sodium chicken broth
Preparation
In a shallow dish, blend lemon juice, cinnamon and 2 tsp of the olive oil. Add chicken breasts and turn to coat.
In a shallow dish, blend lemon juice, cinnamon and 2 tsp of the olive oil. Add chicken breasts and turn to coat.
Spray a heavy skillet quickly with cooking spray and place over medium-high heat. Brown chicken breasts, about 3 minutes per side, in the hot skillet. Remove chicken and set aside.
In the same skillet, add shallots and remaining 1 tsp oil. Cook, stirring for 2 minutes. Stir in chicken broth. Bring to a boil and cook for about 5 minutes until sauce is syrupy. Place chicken and juices back in the skillet; reduce heat to medium-low and simmer until the chicken is cooked through, about 10 minutes.
Ingredients
4 boneless skinless chicken breast halves (6 to 7 ounces each)
1/2 to 3/4 cups picante sauce
2 tablespoonsDijon
1 packet Stevia
4 boneless skinless chicken breast halves (6 to 7 ounces each)
1/2 to 3/4 cups picante sauce
2 tablespoons
1 packet Stevia
Directions
•Flatten chicken breasts to about 1/2-in. thickness; set aside. In a
small bowl, combine picante sauce, mustard and Stevia.
•Flatten chicken breasts to about 1/2-in. thickness; set aside. In a
small bowl, combine picante sauce, mustard and Stevia.
•Place chicken over medium-hot heat; brush generously with sauce.
Grill about 6-8 minutes per side or until chicken is tender and no
longer pink, brushing occasionally with remaining sauce. Yield: 4
servings.
Grill about 6-8 minutes per side or until chicken is tender and no
longer pink, brushing occasionally with remaining sauce. Yield: 4
servings.
Spaghetti Squash Saute
Ingredients
1 -2 lb spaghetti squash ( approximately)
2 tablespoons olive oil
1/2 cup chopped green onions
2 garlic cloves,
minced 1/2 cup chopped fresh parsley
1 tablespoon lemon juice (I’d just squeeze half, but I love lemon)
1/4 cup grated ff Parmesan cheese
1 -2 lb spaghetti squash ( approximately)
2 tablespoons olive oil
1/2 cup chopped green onions
2 garlic cloves,
minced 1/2 cup chopped fresh parsley
1 tablespoon lemon juice (I’d just squeeze half, but I love lemon)
1/4 cup grated ff Parmesan cheese
Directions
Place whole spaghetti squash in baking dish. Prick all over with fork. Bake at 350 degrees for 45 to 60 minutes or until tender; cool. Cut squash in half lengthwise; remove seeds. With fork, scoop out flesh into medium bowl, separating into spaghetti-like strands. In large skillet, heat oil over medium-high heat. Cook green onions and garlic in oil about 3 minutes, stirring constantly. Add squash and stir-fry 3 to 5 minutes more until heated through. Stir in parsley and lemon juice; mix well. Add cheese and toss to coat.
Place whole spaghetti squash in baking dish. Prick all over with fork. Bake at 350 degrees for 45 to 60 minutes or until tender; cool. Cut squash in half lengthwise; remove seeds. With fork, scoop out flesh into medium bowl, separating into spaghetti-like strands. In large skillet, heat oil over medium-high heat. Cook green onions and garlic in oil about 3 minutes, stirring constantly. Add squash and stir-fry 3 to 5 minutes more until heated through. Stir in parsley and lemon juice; mix well. Add cheese and toss to coat.
this came from food.com
Recipe serves 6, cycle 2 only 88 cal per serving!
Recipe serves 6, cycle 2 only 88 cal per serving!
Spicy chicken and spaghettti squash skillet
Ingredients:Servings:
Serves 6, cycle 2
1 small spaghetti squash, cooked ,separated into strands.
2 tablespoons olive oil
1/2 cup minced onion
3 -4 cloves garlic, minced
2 green onions, finely chopped
12 ounces cooked chicken or 12 ounces cooked turkey
2 cups canned crushed tomatoes
1/4 cup dry red wine
2 teaspoons capers
2 1/2 teaspoons fresh oregano or 1 teaspoon dried oregano
1 teaspoon crushed red pepper flakes, to taste
3 tablespoons Italian parsley, finely chopped
Change Measurements: US | Metric
2 tablespoons olive oil
1/2 cup minced onion
3 -4 cloves garlic, minced
2 green onions, finely chopped
12 ounces cooked chicken or 12 ounces cooked turkey
2 cups canned crushed tomatoes
1/4 cup dry red wine
2 teaspoons capers
2 1/2 teaspoons fresh oregano or 1 teaspoon dried oregano
1 teaspoon crushed red pepper flakes, to taste
3 tablespoons Italian parsley, finely chopped
Change Measurements: US | Metric
Directions:
Prep Time: 25 mins
Prep Time: 25 mins
Total Time: 1 hr
1 Heat the oil in a skillet over medium high heat, sauté onion, garlic and green onions for 2 minutes.
2 Add the chicken or turkey and cook for about 3-4 minutes.
3 Stir in tomatoes and wine and bring to a boil, then lower heat and simmer for about 20 minutes.
4 Add remaining ingredients and simmer for another 5 minutes.
5 Pour sauce over heated spaghetti squash and serve.
1 Heat the oil in a skillet over medium high heat, sauté onion, garlic and green onions for 2 minutes.
2 Add the chicken or turkey and cook for about 3-4 minutes.
3 Stir in tomatoes and wine and bring to a boil, then lower heat and simmer for about 20 minutes.
4 Add remaining ingredients and simmer for another 5 minutes.
5 Pour sauce over heated spaghetti squash and serve.
Cabbage Chicken Soup
1 Head of cabbage shredded
1 Lg can crushed tomatoes 32oz
4 cups Low sodium Low fat chicken broth
1 whole chicken or lg package of chicken legs with thighs about 3-4 Lbs
(Use only white meat or breast for cycle 1)
1 Lg onion
3-4 cloves of garlic minced or garlic powder about 2 tsp
1 leek sliced thin
5-6 carrots sliced
4-5stalks of celery sliced
8-10 Mushrooms sliced
1 Lg can crushed tomatoes 32oz
4 cups Low sodium Low fat chicken broth
1 whole chicken or lg package of chicken legs with thighs about 3-4 Lbs
(Use only white meat or breast for cycle 1)
1 Lg onion
3-4 cloves of garlic minced or garlic powder about 2 tsp
1 leek sliced thin
5-6 carrots sliced
4-5stalks of celery sliced
8-10 Mushrooms sliced
*I don’t measure seasonings but if I had to guess it is about 1-2 tbls of most. Use your discretion. These are the seasonings I use.
Sea salt & black pepper to taste
Oregano, parsley, thyme, rosemary, basil. I also add some parmesan cheese to the soup as it is cooking
Also about 11/2 tsp of red cayenne pepper
Also about 11/2 tsp of red cayenne pepper
****In one pot you will want to boil the chicken to par cook it and get rid of the scum. After it has boiled for a bit take it out of pot and take skin off and remove from bones.
Using a 8 qt pot start to cook the chicken broth and crushed tomatoes ad water to about half way. Place all ingredients except the chicken. Cook on medium/high flame. When chicken is prepared as above add it to the pot. Fill the pot with additional water to 1 inch form the top. Allow to cook for several hours until all veggies are tender. Chicken will be completely cooked at this point.
*Be sure to stir frequently to avoid sticking and burning
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