Phase 2 Friendly Recipes
Chicken Taco Wraps
100 grams ground chicken breast
1/4 cup chicken broth
1 T chopped onion
1-2 cloves garlic crushed and minced
1/2 teaspoon oregano
1/8 to 1/4 teaspoon cumin
hand full of fresh cilantro chopped
Cayenne pepper to taste
salt and pepper
2 - 4 large lettuce leaves
In a small pan, brown the onions and garlic (with no grease). It will sort of brown the bottom of the pan. Just keep stirring. Then add chicken broth. This will deglaze your pan and give it great flavor. Add the raw chicken and brown it, also. Add your spices. Use the lettuce leaves for wrap. This equals a Meat and 1/4 Veggie - add more side salad to complete your Veggie
100 grams lean Veal, ground beef, buffalo or chicken
(cook with 1-2 T Malt Vinegar for a good flavor)
1 tsp sugar-free tomato paste
Handful ripe tomatoes ( 2 large Roma tomatoes )
1 large onion, chopped
1 clove garlic, minced
1/8 tsp chili powder
cayenne pepper to taste
1/8 tsp cumin
1/8 tsp thyme
1/8 tsp basil
1/2 tsp fat-free cocoa powder (optional)
sea salt/black pepper to taste
water or broth for desired consistency
Brown meat with onions and garlic. Drain fat from meat.
Add tomatoes, tomato paste and remaining seasonings
Simmer until onions are to desired tenderness.
Top with one crushed grissini bread stick or melba toast
(use tomato as one serving of fruit and onion as one serving vegetable)
3 ounces tomato paste
1/4 C. apple cider vinegar
3 T lemon juice
1 T hot sauce
1 T minced onion
3 cloves crushed garlic
1/4 t. chili powder
1/2 t. Worcestershire sauce
1/2 t. garlic powder
1/2 t. onion powder
1 t. crushed parsley
Liquid smoke to taste (optional)
cayenne, salt and pepper to taste
Stevia, or chocolate Stevia to taste
Water for desired consistency
Bring to slow boil and then simmer for 5 mins
(This is good for grilling, baking, or add 1 T to Citrus Dressing for a tomato dressing.)
Orange Ginger Dressing
1/2 -1 cup white wine or champagne vinegar
2 tbs minced or grated ginger
1 tbsp garlic
Juice of one orange
Put all into a mason jar and let sit for at least 8 hours before use so that the flavors can meld. Sometimes, I slice off 2 thin slices of the orange
cut in half to put into the jar as well and then juice the rest.
Strawberry White balsamic vinaigrette
Puree 2-3 large strawberries
1/2 cup white balsamic vinegar (or any other white vinegar-like white wine or champagne)
1/2 tablespoon minced garlic
1 packet Stevia
Put all ingredients together and shake vigorously. I like this dressing on spinach and cucumbers. But it is delicious on anything.
Ketchup - No Sugar
3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
1/4 teaspoon celery salt
1/2 teaspoon paprika
1/4 teaspoon mustard powder
Pinch of nutmeg and clove
Pinch of black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Stevia to taste
Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add additional lemon juice, vinegar or a little water until desired consistency is reached.
Strawberry Omelet Crepes
Beat four whites to stiff peak then added 1 of the egg yolks and vanilla flavored Stevia and blended again to stiff peak.
Chop 1 serving of strawberries until fine, but not runny!
Smooth the whipped egg into a dry non stick skillet, sprinkle the strawberries evenly over the surface. Cover with a dome lid and cook on medium heat.
Crepe will rise under the lid and then will collapse after a few minutes. When the crepe has fallen, remove from heat but leave covered to build up condensation. The condensation will help to release the omelet from the pan. Use a spatula to gently role the crepe into a large burrito. Serve hot or cold.
1/4 C. apple cider vinegar
1 C. Water
1 T. Lemon Juice
15 drops of Stevia
10 drops of Apricot Nectar Stevia or Valencia Orange
1/4 tsp. Chinese Five Spice, or Italian seasoning
1/4 tsp. Garlic Salt
Add 2 tsp tomato paste for a tomato/citrus dressing.
Chinese Chicken/Celery Stir Fry
4 large stalks celery finely chopped
2 T onion finely chopped
2 cloves crushed garlic
1/4 cup water or broth
1 T Bragg's Liquid Aminos Flavoring
1/8 tsp coriander
1/8 tsp ground ginger
1/8 tsp ground cloves
salt to taste
Stevia to taste (optional)
Place all in large skillet and cover to cook celery.
When celery is partially cooked, add:
100 grams previously cooked and finely chopped chicken breast (add chicken in first step if raw)
Cook long enough to allow chicken to soak up seasonings.
Serve hot or cold
(Experiment with finely chopped shrimp!)
Curry Cabbage with Beef
100 grams of lean ground beef
1/4 to 1/3 head of shredded cabbage (depending on size)
1/16 tsp. coriander
1/8 tsp. curry
1/16 tsp. ground ginger
Stevia and other seasonings to taste (like Bragg's Amino flavoring)
Cook beef in a deep skillet with a small amount of malt vinegar (or water), garlic, salt and pepper. When beef is browned, add cabbage and rest of seasonings.
Add 1/8 cup water and cover skillet. Simmer until cabbage is cooked and flavors have melded.
Spinach/Meat & Egg Scramble
Cook 50 grams of raw meat (beef, steak, chicken, shrimp) in a skillet and season with preferred spices.
Remove meat from pan and place a good handful of fresh spinach (or 1/3 package of frozen spinach) in same skillet to cook.
(Remove extra moisture from pan ~ paper towels pressed in pan can pick up extra liquid)
Add meat back into skillet with spinach.
Whisk 1 whole egg and 1 egg white in a bowl and add to skillet.
Cook mixture and serve hot or cold! Hot sauce is great on this!
Old Bay Seasoning Mix
This seasoning is great as a rub on meats or as a seasoning for soups or other dishes.
1 Tbs Bay leaves, ground
2 1/2 tsp celery salt
1 1/2 tsp dry mustard
1 tsp black pepper
1/2 tsp white pepper
1/2 tsp nutmeg|
1/2 tsp cloves
1/2 tsp ginger
1/4 tsp allspice
1 tsp paprika
1/4 tsp red pepper flakes
1/4 tsp cardamom