Sunday, October 30, 2011

Carmelized Onion Garnish

½ large onion cut into fine rings
4 tablespoons lemon juice
Vanilla Stevia to taste
Small amount of water as needed
Pinch of salt

Preheat skillet. Add small amount of water to bottom of pan and add lemon juice and Stevia. Add onion rings and Stevia and cook quickly periodically deglazing the pan with a little more water to create a sweet caramel sauce. Serve immediately over steak or chicken. Spoon any remaining sauce created by deglazing over the top. Can be served chilled and added as a topping to salads.

Makes 4 servings

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Sunday, October 23, 2011

Tilapia with Herbs

100 grams of Tilapia fish
2 tablespoons lemon juice
Garlic powder
1 tablespoon onion powder
Pinch of dill
Dried parsley
Salt and black pepper to taste

Sauté fish in lemon juice with a little water then add onion, garlic and fresh herbs. Garnish with chopped parsley. Or bake in baking dish with a little water at 350 for 20 minutes until fish is tender and delicious. Variations: oregano, thyme, or tarragon.

Makes 1 serving (1 protein)

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Sunday, October 16, 2011

Chicken Asparagus Bake

100 grams cubed chicken
Asparagus chopped
½ cup chicken broth or water
1 Melba toast crushed (optional)
Garlic powder
2 tablespoons onion powder
Dash of paprika
Salt and pepper to taste

Place chicken, asparagus, liquids, and spices and pour into small baking dish. Bake at 375 degrees for 30 minutes or until bubbly and hot. Top with crushed Melba toast crumbs and sprinkle with paprika.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Just another great recipe from the Your Fat Loss Coach Miami cookbook!

Sunday, October 9, 2011

Homemade Chicken Broth

3 large chicken breasts
10 or more cups of water
Onion powder
4 stalks of celery chopped
Garlic powder
1 dried bay leaf
Salt and pepper to taste

In a large soup pot or crock pot combine chicken and 10 or more cups of water. Water should slightly cover the chicken. Add celery and spices. Heat to a boil then reduce heat to simmer. Allow to slow cook for 4 hours. Remove vegetables and chicken from broth. Refrigerate stock and skim off the chicken fat. Put through a strainer for a clear broth. Save the chicken and make chicken salad (page 3) or add to soups.

Makes multiple servings

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Sunday, October 2, 2011

Citrus Ginger Dressing/Marinade

1 tablespoon lemon juice
2 tablespoons orange juice
1 teaspoon apple cider vinegar
1 tablespoon Bragg’s liquid aminos
Ginger fresh or ground to taste
Salt and fresh black pepper to taste
Stevia to taste

Combine spices with liquid ingredients. Enjoy over salad or double the recipe for use as a marinade. Warm slightly to enhance the flavors.

Makes 1-2 serving (1 fruit) Serve with additional orange slices to complete a fruit serving

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