Sunday, August 28, 2011

Chicken and Cabbage Soup

100 grams chicken
2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
2 tablespoons Bragg’s amino acids (optional)
Garlic powder
1 tablespoon onion powder
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
Cayenne to taste
Salt and pepper to taste

Combine chicken and spices in medium saucepan. Bring broth to a boil. Add cabbage. Reduce heat and simmer for a minimum of 30 minutes. Add additional water to broth as needed. Variations: change the spices and add dried tarragon or turmeric. Add a ¼ lemon with rind to the broth and simmer for a rich lemon flavor.
Makes 1 serving (1 protein, 1 vegetable)

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Sunday, August 21, 2011

Orange Tarragon Marinade for Chicken or Fish

¼ cup chicken or vegetable broth
2 tablespoons apple cider vinegar
½ orange juiced
Garlic powder
1 teaspoon dried tarragon
¼ teaspoon onion powder
Salt and pepper to taste

Combine liquid ingredients with spices and cook on low heat for 3 minutes. Remove from heat and cool. Marinate chicken or fish for 20 minutes or more. Cook chicken or fish in remaining marinade. Deglaze the pan periodically with a little water. Save the sauce and add apple cider vinegar to make additional dressing for a salad. Serve over a mixed green salad or
with other vegetable.
Makes 1 serving (1 fruit)

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Sunday, August 14, 2011

Phase 3 Friendly Recipe - Great for Live Food Day

Raw Pesto “Pasta”


  • 2 medium zucchini, thinly sliced into “noodles” (approximately 4 cups)
  • Pesto sauce:
  • 2 cups fresh basil, firmly packed
  • ¼ cup extra-virgin olive oil
  • 3 tablespoon pine nuts
  • 1 medium/large clove garlic
  • 2 tablespoons fresh-squeezed lemon juice
  • ¾ teaspoon sea salt, or to taste
  • ½ teaspoon ground black pepper
  • 1 pinch cayenne pepper
  • 1 tablespoon nutritional yeast*, optional
  • 1 teaspoon nutritional yeast*, optional
  • Garnish:
  • 12 cherry tomatoes, quartered
  • 8 Kalamata olives, pitted and halved
  • 4 teaspoons pine nuts, optional


  1. To make the “noodles,” cut the zucchini into ¼-inch-thick slices, and then lay each slice on its side and cut into ¼-inch thick julienne strips. Place in a mixing bowl. Alternatively, use a mandoline on the small julienne setting.
  2. To make the pesto, in a blender or food processor, combine the basil, olive oil, pine nuts, garlic, lemon juice, salt, pepper, nutritional yeast (if using) and jalapeño (if using) and blend until smooth. Be careful not to over blend. Depending upon the strength of the blender motor, you may need to add a little more olive oil to process smoothly.
  3. Add the pesto to the zucchini “noodles” and toss gently but thoroughly. Let sit for 10 minutes so the zucchini softens.
  4. To serve, divide the mixture into four bowls and top each serving with 6 cherry tomato quarters, 2 olive halves and 1 teaspoon of pine nuts, if desired.
*Nutritional yeast is a pure strain of yeast that adds a cheesy and nutty flavor to vegan dishes. It’s also a source of protein, providing essential amino acids and B-vitamins. (The fortified Red Star brand contains vitamin B-12.) It’s available in the condiment section and/or the bulk section of natural foods stores. Stored in a cool dry place or the refrigerator or freezer, it will last for months.

**Wear rubber gloves when handling chile peppers and be careful not to rub your eyes.
Serve this dish, which uses raw zucchini to create “noodles,” with Mediterranean Grilled Tofu. When tossed with pesto, the zucchini softens to create a delectable low-carb “pasta.” If you have a mandoline with a julienne attachment, now is the time to use it. Otherwise you can cut the noodles the old-fashioned way. Toast the pine nuts in a dry sauté pan over medium-high heat while stirring constantly, until they turn golden brown, to enhance their flavor. On its own, the pesto makes a delightful dip for crudités.

For more information on Phase 3 of our program, contact us at Your Fat Loss Coach Miami

Source: Atkins


Sunday, August 7, 2011

Melba Toast with Strawberry Jam

1 Melba toast
Stevia to taste

Puree fresh strawberries with Stevia and serve on top of allowed Melba toast or sprinkle crushed Melba toast over strawberry puree for a wonderful crunchy texture. Variations: add a little vanilla powder or cinnamon to the crushed Melba toast for additional flavor.
Makes 1 serving (1 Melba toast, 1 fruit)

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Monday, August 1, 2011

Cold Curried Chicken Salad

100 grams diced chicken
1 apple diced
Celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon onion powder
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of cayenne pepper
Dash of cinnamon
Dash of turmeric
Stevia to taste

In small saucepan lightly sauté chicken in lemon juice until lightly brown, add ¼ cup water and spices. Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill, add chopped apple and celery or omit the celery and serve over a green salad.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

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