Chicken and Cabbage Soup

Ingredients

100 grams chicken

Cabbage

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

Directions

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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Orange Tarragon Marinade for Chicken or Fish

Ingredients
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

Directions
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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Phase 3 Friendly Recipe - Great for Live Food Day

Raw Pesto “Pasta”

  Ingredients

• 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

Directions

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

 

Melba Toast with Strawberry Jam

Ingredients
1 Melba toast
Strawberries
Stevia to taste

Directions
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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Cold Curried Chicken Salad

Ingredients
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


Directions
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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Cabbage Rice/Noodle Alternative

Ingredients
½ - 1 head of cabbage finely chopped into rice sized or noodle size pieces
Your choice of spices
1 cup chicken, vegetable broth or water

The above ingredients are staples in the recipe, but you can spice up your dish in any of four great styles:

Mexican rice style
1 cup chicken or vegetable broth
2 tablespoons onion powder
Garlic powder
¼ teaspoon Mexican oregano
¼ teaspoon cayenne pepper or to taste
Dash of cumin to taste
Dried chopped cilantro
Salt and pepper to taste

Italian style
1 cup chicken or vegetable broth
¼ teaspoon dried oregano
¼ teaspoon dried basil
2 tablespoons onion powder
Garlic powder
Salt and pepper to taste

Indian style
½ teaspoon curry
2 tablespoons onion powder
Garlic powder
¼ teaspoon cumin
Salt and pepper to taste

Oriental style
½ teaspoon ginger
3 tablespoons Bragg’s liquid aminos
2 tablespoons lemon juice
2 tablespoons onion powder
Garlic powder


Directions
In a large frying pan sauté cabbage with a little water (vegetable or chicken broth may be
substituted) and liquid ingredients. Add spices and cook until cabbage is tender adding water as necessary. Add ground beef or chicken to the spiced cabbage if desired.
Makes 2 or more servings (1 vegetable)

This is just one of many delicious recipes from the My Fat Loss Coach program! Visit our site for more!

Curried Shrimp with Tomatoes Recipe!

Curried Shrimp with Tomatoes

Ingredients
100 grams shrimp
½ cup vegetable broth or water
2 tomatoes chopped
1/8 teaspoon curry or to taste
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Pinch of allspice
Stevia to taste

Directions
Sauté the shrimp with the onion and garlic for about 3 minutes or until cooked. Add vegetable broth, curry and Stevia. Add garlic and onion powder to thicken the mixture. Cook for 5-10 minutes on medium heat. Add water or reduce liquid until desired consistency is reached.
Makes 1 serving (1 protein, 1 vegetable)