Recipes

Lunch/Light Meals

Basil & Chicken Sandwich

1 Melba toast
100 g chicken, (cooked, shredded, & chilled)
Handful of basil
1/2 tomato, sliced
Salt & pepper, to taste

Place 1 Melba toast on plate. Top with chilled chicken, basil, sliced tomato, salt & freshly ground pepper.
Counts as: 1 protein serving, 1/2 vegetable serving, 1 Melba toast serving

Crunchy Chicken Asparagus Sandwich
100 g chicken, cubed
3-4 stems asparagus, chopped
Zest of 1 lemon
Juice from 1 lemon
2 tablespoons apple cider vinegar
2 tablespoons onion, chopped
1 tablespoon green onion, chopped
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
Pinch of cayenne (optional)
1 Melba toast
Fresh ground black pepper, to taste

Place first 11 ingredients in a medium pan and sauté over medium-high heat until the chicken and asparagus are cooked. Spread over 1 Melba toast topped with fresh ground black pepper.
Counts as: 1 protein serving, 1 vegetable serving, 1 Melba toast serving



Main Meals

Apple Burgers – Counts as: 1 protein serving, 1/2 fruit serving

100 g lean hamburger
1/2 apple, chopped
2 tablespoons onion, chopped
2 tablespoons green onion, chopped
2 garlic cloves, minced
2 tablespoons fresh lemon juice
2 tablespoons fresh basil, chopped roughly
Dash of Worcestershire
Garlic powder, to taste
Salt & pepper, to taste

Sauté the chopped apple, onion, green onion, and garlic in the lemon juice over medium heat until the apple are tender. Add the basil towards the end of cooking. Mix together the hamburger, apple mixture, Worcestershire, garlic & onion powders and salt & pepper. Grill the burger until desired wellness.

Baked Cajun Chicken

100 g chicken
1/2 tablespoon milk
1/2 teaspoon Cajun seasoning

Preheat the oven to 180 degrees celsius. In a small dish, coat both sides of the chicken with milk. Place chicken in a glass baking dish. Sprinkle top with Cajun seasoning. Bake uncovered for 20-30 minutes or until the chicken is no longer pink.

Counts as: 1 protein serving

 

Balsamic Flank Steak

100 g lean flank steak
2 tablespoons fresh lemon juice
1/2 teaspoon garlic powder
2 small Roma tomatoes, chopped
2 tablespoons onion, chopped
2 garlic cloves, minced
1 tablespoon balsamic vinegar
Salt & pepper, to taste
Fresh parsley, chopped roughly

Combine the steak and lemon juice in a non-stick grill pan. Sprinkle lightly with garlic powder and salt & pepper. While the steak is cooking, combine the tomatoes, onion, garlic cloves, balsamic vinegar and salt & pepper. Cook over medium heat for approximately 10 minutes or until desired consistency. Spoon the tomato mixture over the steak and top with fresh parsley.

Counts as: 1 protein serving, 1 vegetable serving

 

Barbecued Hamburger with Grilled Onions

100 g extra lean ground hamburger
1 onion, divided
2 garlic cloves, minced
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon oregano
Dash Worcestershire sauce
Salt & pepper, to taste
Fresh basil leaves

Dice the onion and put in a small sauté pan with salt & pepper. Sauté onions until they are translucent. Set aside. Mix ground hamburger, onion powder, garlic powder, oregano, minced garlic, Worcestershire, and salt & pepper in a bowl. Form meat mixture into patties and place on the hot grill. Season the patties further while cooking if desired. Place fresh basil leaves on 1 Melba toast followed by hamburger patty and diced grilled onions. (Can serve onions on top or on the side).
Counts as: 1 protein serving, 1 vegetable serving

Beef & Onion Kebabs

100 g lean steak, cubed
1 onion, wedged
Garlic powder, to taste
Onion powder, to taste
Salt & pepper, to taste

Season the cubed steak with the garlic and onion powders. Slide the beef and onion wedges onto skewers. Top with salt & fresh ground black pepper. Cook on a hot barbecue. (Skewers do best when elevated or placed on foil to prevent burning and sticking)!
Counts as: 1 protein serving, 1 vegetable serving

Blackened Chicken Salad

100 g chicken
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder?
1/4 teaspoon oregano?
1/4 teaspoon thyme
1/4 teaspoon white pepper?
1/4 teaspoon black pepper
1/4 teaspoon ground red pepper Spinach or salad greens, rinsed

Combine all spices and rub on chicken. Grill until the chicken is no longer pink. Serve over spinach or salad greens. Top with Fresh Herb Dressing or Orange Citrus Dressing.
Counts as: 1 protein serving

Chicken Parmesan
100 g boneless, skinless chicken
1 Melba toast, crushed
3 garlic cloves
2 teaspoons onion, diced
1/2 teaspoon oregano
1/2 teaspoon dried basil
Salt & pepper, to taste
Fresh parsley, chopped

Combine crushed toast, oregano, basil and salt & pepper. Roll chicken in toast mixture and put in a covered 8×8 casserole dish. Cover the chicken and cook at 180 degrees for 20-25 minutes or until cooked through. Top with Tomato Marinara sauce and chopped fresh parsley.
Counts as: 1 protein serving, 1 vegetable serving, 1 Melba toast serving

Chilled Shrimp & Cocktail Sauce
100 g raw shrimp
Cocktail Sauce
2 ounces tomato paste
2-3 tablespoons of fresh lemon juice
1 tablespoon white or apple cider vinegar
1-2 teaspoon hot sauce
Dash of horseradish
Salt & Pepper
Stevia, to taste

Steam the shrimp until completely cooked. Place in refrigerator until chilled through. While the shrimp is cooling, mix all ingredients in the cocktail sauce. If the sauce is too thick, add a little extra lemon juice or water.
Counts as: 1 vegetable serving, 1 protein serving

Curry Shrimp
100 g shrimp
1 onion, chopped
1 teaspoon garlic paste (3-4 cloves, minced)
1/8 cup water
1/2 teaspoon curry powder
1/4 teaspoon cumin
Salt & pepper, to taste

Preheat a pan over medium heat. Add the onion and garlic and cook until they are translucent. Add shrimp, seasonings and water. Mix and stir fry until cooked through.
Counts as: 1 protein serving, 1 vegetable serving

Garlic Chicken
100 g chicken
3 tablespoons onion, chopped
3-5 garlic cloves, unpeeled and left whole
Juice from 1 lemon half
Fresh ground black pepper, to taste

Preheat the oven to 180 degrees. Heat a non-stick saucepan over medium heat. Add the onion. Stir constantly until tender. Transfer onions to a glass baking dish. Place the chicken on top of the onions. Squeeze on lemon juice and sprinkle with pepper. Place garlic around and on the chicken. Cover tightly either with lid or aluminum foil. Cook for 30-45 minutes or until chicken is no longer pink.
Counts as: 1 protein serving

Garlic Steak with Grilled Onions
100 g lean steak
3 cloves garlic, minced
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
Salt & pepper, to taste
1/2 onion, sliced into rings
Dash of Worcestershire sauce, to taste

Combine steak, minced garlic, garlic powder, onion powder and salt & pepper in a nonstick pan. Grill on medium high heat for 5-7 minutes. Remove steak from pan and add onions to the same pan. Grill the onions until tender and serve with the garlic steak. Dip into Worcestershire sauce if desired.
Counts as: 1 protein serving, 1/2 vegetable serving

Garlic & Rosemary Veal
100 g veal
2 cloves garlic, minced
2 tablespoons apple cider vinegar
2 tablespoons fresh lemon juice
1/2 teaspoon onion powder
1 sprig rosemary, chopped
Salt & pepper, to taste

Combine all ingredients and put in a zip lock bag to marinate for at least 4 hours. When you are ready to cook, pour out the veal and marinade in a non-stick pan. Cook on high heat until cooked through. Pour the remaining sauce on top of the veal and serve. You may top with additional salt & pepper.
Counts as: 1 protein serving

Ginger Steak Wraps
2-4 big cabbage leaves
100 g lean steak, cut into strips
3 tablespoons rice vinegar
2 cloves garlic
1/4 teaspoon onion powder
Fresh grated ginger, to taste
Zest of 1 orange
Juice of 1 orange
Orange flavored Stevia, to taste
Salt & pepper, to taste
2 tablespoons green onion, chopped

Steam the cabbage leaves until just tender. Set aside. Add the strips of lean steak, vinegar, garlic, and onion powder in a small pan. Cook over medium-high heat until steak is lightly browned. Add the remaining ingredients and finish cooking the steak. Wrap steak in cabbage leaves topped with green onion.
Counts as: 1 protein serving, 1 vegetable serving

Italian Steak with Cherry Tomatoes
100 g lean steak
2 tablespoons fresh lemon juice
1 handful of fresh basil leaves, chopped small
1/2 teaspoon dried oregano
1/4 – 1/2 teaspoon dried thyme
1/2 teaspoon garlic powder
Salt & pepper, to taste
Cherry tomatoes, chopped roughly
2 tablespoons fresh parsley, roughly chopped
Combine the oregano, thyme, garlic powder, and salt & pepper. Sprinkle over the steaks and place in a hot grill pan on the stovetop to cook, along with the lemon juice. Add the chopped basil to the top of the steaks while cooking. After the steak is done, set it aside to rest for 5 minutes. In the meantime, add the chopped tomatoes to the bottom of the same pan and allow them to cook for about 2 minutes. Spread on top of the steak and top with the fresh parsley.
Counts as: 1 protein serving, 1 vegetable serving

Orange Chicken Wraps
100 g chicken, cubed & cooked
2 large lettuce leaves
2 cloves garlic, minced
2 teaspoons onion, minced
Juice of 1 lemon, divided
1 Orange, chopped
Zest of 1 orange
Freshly grated ginger, to taste
Fresh cilantro, chopped
Salt & pepper, to taste
(Optional) Serve with 1 Melba toast for dipping.

Cube the chicken and sauté in the garlic, onion, oregano, 1/2 of the juice from 1 lemon, oregano, and salt & pepper. Lay the lettuce leaves out flat and place the cubed chicken in the center. Add the chopped orange, orange zest, freshly grated ginger, fresh cilantro, and salt & pepper. Squeeze the remaining lemon juice on each taco.
Counts as: 1 protein serving, 1 vegetable serving

Rosemary Lemon Chicken
100 g chicken
Juice of 1 lemon, divided
Poultry seasoning
1 tablespoon fresh rosemary, chopped
Salt & pepper, to taste
Zest of 1 lemon

Marinate chicken in 1/2 of the lemon juice. Season the chicken with poultry seasoning, rosemary, salt and fresh ground pepper. Grill the chicken in a shallow pan on the stove top until cooked through. Top with lemon zest and additional salt & pepper if desired.
Counts as: 1 protein serving

Slow Cooked Jambalaya
100 g small shrimp
1 tomato, chopped
3/4 cup water
2 garlic cloves, minced
2 tablespoons onion, diced
1/2 teaspoon oregano
1/4 teaspoon Cajun seasoning
1/4 teaspoon thyme
Juice of 1 lemon
Zest of 1 lemon
Garlic powder, to taste
Onion powder, to taste
Cayenne pepper, to taste
Salt & pepper, to taste
Additional water

Add all ingredients into a small crock pot. Add water while cooking if needed. Cook approximately 4-6 hours on low.
Counts as: 1 protein serving, 1 vegetable serving

 

Salads & Sides

Asian Salad

100 g cooked chicken breast, cubed
2 cups romaine lettuce, chopped
1/2 cup orange segments
1/4 teaspoon garlic salt
1 packet powdered Stevia
1 Melba toast, crushed
1 serving Orange Citrus Dressing

Combine all ingredients and serve.

Counts as: 1 protein serving, 1 vegetable serving

Cajun Asparagus
5 stems of asparagus
2 tablespoons lemon juice
1/2 – 1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon onion powder
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder
Pinch of cayenne pepper

Mix all of the seasonings in a small bowl. Lay the asparagus out on a foil lined baking sheet. Brush the stems with the lemon juice. Sprinkle the seasoning mix on top of the stems. Cook in a 200degree celsius oven for approximately 8-10 minutes.
Counts as: 1 vegetable serving

Chicken Taco Salad
100 g chicken, cooked and shredded
2 tablespoons vinegar
2 tablespoons fresh lemon juice
2 teaspoons hot sauce
1/2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Cayenne pepper, to taste (optional)
1 teaspoon green onion, chopped
1 – 2 teaspoons fresh cilantro
Green Leafy Lettuce, plateful

Season the chicken with salt & pepper and a dash of cumin. Place on the George Foreman Grill. Shred the chicken and place it in the refrigerator to cool. Mix the vinegar, lemon juice, hot sauce, cumin, garlic powder, onion powder, and cayenne (if desired). Arrange the lettuce on a plate and top with the chilled chicken and dressing followed by the green onion and cilantro. Finish with freshly ground black pepper.
Counts as: 1 protein serving, 1 vegetable serving

Chinese Chicken Salad
100 g of chicken
2 1/2 cups cabbage, chopped
1 orange
Zest of 1 orange
3 teaspoons green onion, minced
2 tablespoons vinegar
2 tablespoons fresh lemon juice
1 1/2 teaspoons fresh ginger, grated
2 cloves garlic, minced
Stevia, to taste

Salt & pepper, to taste Boil the chicken in a pot of water, drain. Shred the chicken and place in the refrigerator. To make the dressing, mix the orange zest, vinegar, fresh lemon juice, ginger, garlic, Stevia and salt & pepper. Chop up the inside of the orange. Mix the cabbage, chicken, orange and dressing in a bowl.
Counts as: 1 protein serving, 1 vegetable serving, 1 fruit serving

Kicked-Up Coleslaw
2 1/2 cups cabbage, thinly sliced
2 tablespoons lemon juice
2 tablespoons vinegar
1 teaspoon horseradish
1 clove garlic, minced
1/2 teaspoon dry mustard
1/4 teaspoon onion powder
Cayenne pepper, to taste Salt & pepper, to taste

Slice the cabbage thinly. Mix the remaining ingredients and pour over the cabbage.
Counts as: 1 vegetable serving

Cucumber Vinegar Salad
1 cucumber, chopped
1/4 cup white vinegar
2 teaspoons green onion, chopped
1/4 teaspoon onion salt
2 teaspoons fresh parsley, chopped
Fresh ground pepper, to taste
Stevia, to taste

Mix all ingredients together in a bowl. Refrigerate if needed.
Counts as: 1 vegetable serving

Green Apple Salad
1/2 cup green apple, chopped
1/2 cup cucumber, chopped
1-2 tablespoons apple cider vinegar
1 tablespoon fresh lemon juice
Salt & pepper, to taste
Stevia, to taste

Combine all ingredients and add Stevia as needed.
Counts as: 1/2 vegetable serving, 1/2 fruit serving

Rosemary Herbed Onions
1 onion, sliced into rings
1 tablespoon fresh lemon juice
1 sprig fresh rosemary, chopped
1 clove garlic, minced
Salt & Pepper, to taste

Slice the onion into rings and put in a non-stick pan along with the lemon juice. Add the rosemary, garlic and salt & pepper. Cook the onions until tender.
Counts as: 1 vegetable serving

Desserts

Microwavable Apple Tart

1 – Apple

1 tsp – Pure Vanilla Extract (OPTIONAL)

2 Tbs – Stevia

1 Tbs – Cinnamon

1/4 cup – Water

Calories: 72 w/o Vanilla Extract 84 with Vanilla Extract

Servings: 1 – Fruit

Add Extract, Stevia, Cinnamon & Water to small bowl and Microwave for 30 seconds. Set Aside. Cut apple into thin slices (with or w/o peel) add to medium sized bowl and pour “syrup” on top. Mix until all apple is covered then place in Microwave for 2-3 minutes. Apples might still be a tad hard but thats how I like them. You could also bake this to get soft apples. Enjoy!

 

Baked Apples

1 apple, cored
Juice from 1 lemon
Zest of 1 lemon
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
Dash of cloves
Small pinch of salt
Powdered Stevia, to taste

Place cored apple in a small casserole dish. Squeeze lemon juice inside and around apple. Mix remaining ingredients in small bowl and sprinkle inside and around apple as well. Top with lemon zest. Bake at 350 degrees for 25-30 minutes. Let stand for 5 minutes and serve.

Counts as: 1 fruit serving

Drinks

Blushing Lemonade

8 ounces sparkling mineral water
1-2 strawberries, mashed
Juice of 1/2 lemon
Lemon zest
Lemon flavored Stevia, to taste
Ice cubes

Mix water, mashed strawberries, lemon juice, lemon zest, and lemon flavored Stevia. Serve over ice cubes.
Counts as: 1/2 fruit serving

Lemon Strawberry Smoothie
5 large strawberries
1/4 of a lemon with rind
2 tablespoons fat-free milk
Lemon Stevia, to taste
Ice Cubes

Put all ingredients in a blender and blend until smooth. Add more/less Stevia depending on taste.
Counts as: 1 fruit serving