Carmelized Onion Garnish

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

Directions
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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Tilapia with Herbs

Ingredients
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

Directions
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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Chicken Asparagus Bake

Ingredients
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

Directions
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)

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Homemade Chicken Broth

Ingredients
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

Directions 
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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Citrus Ginger Dressing/Marinade

Ingredients
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

Directions
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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Melba Toast with Spicy Cucumber

Ingredients
1 Melba toast
2-3 slices of cucumber
1 tablespoon apple cider vinegar
Pinch of onion and garlic powder to taste
Dash of cayenne or chili pepper
Salt and pepper to taste

Directions
Combine spices with apple cider vinegar. Marinate cucumber slices in spice mixture. Top Melba toast with cucumber. Save additional cucumber for an additional snack. Variations: sprinkle the
crumbs on top of a cucumber salad.
Makes 1 serving (1 Melba toast, 1 vegetable)

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Cold Chicory Salad

Ingredients

Chopped fresh chicory
2 teaspoons apple cider vinegar
1 tablespoon Bragg’s liquid aminos
1 tablespoon lemon juice
Salt and pepper to taste

Directions

Chop chicory very fine. Stir in apple cider vinegar and lemon juice. Add salt and fresh ground black pepper to taste. Enjoy as a side dish or cool salad. Phase 2 variations: Add tomatoes and chopped fresh mint or mix in a little orange juice. Add finely minced red onion and garlic or chopped apple and Stevia.
Makes 1 serving (1 vegetable)

Phase 3 modifications: Add a little olive, walnut, or hazelnut oil. Sprinkle with 1 tablespoon chopped walnuts and feta cheese.

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