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Recipes

Main Meal:

Apple Cider Chicken Wraps 100 grams chicken 2 medium green cabbage leaves 2 medium red cabbage leaves 1 garlic clove 3 T. apple cider vinegar 1⁄4 tsp. onion powder 1⁄4 T. sea salt 1⁄4 T. pepper 1 T. fresh ginger Mix together finely grated ginger, garlic, onion powder, apple cider vinegar, salt, pepper and chicken pieces. Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked. Take the 2 green cabbage leaf and split the chicken mixture and place in cabbage leaves and roll into a wrap.

Basil Chicken 1/2 c. finely chopped onion 1 clove garlic, chopped 2 1/2 c. chopped tomatoes 100 grams. Boneless chicken breast halves, cooked and cubed 1/4 c. chopped fresh basil 1/2 tsp. salt 1/8 tsp. hot pepper sauce Warm large skillet to medium-high heat. Sauté the onions and garlic. Stir in the tomatoes, chicken, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.

Blackened Chicken 1/2 tsp. paprika 1/8 tsp. salt 1/4 tsp. cayenne pepper 1/4 tsp. ground cumin 1/4 tsp. dried thyme 1/8 tsp. ground white pepper 1/8 tsp. onion powder 200 grams, boneless chicken breast halves Preheat oven to 350 degrees F (175 degrees C). Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Coat the chicken breasts evenly with the spice mixture. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the baking sheet. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes. 2 servings.

Braised Balsamic Chicken 600 grams (approx 6 boneless chicken breast halves) Makes 6 servings ground black pepper to taste 1 tsp. garlic salt 1 onion, thinly sliced 1/4 c. balsamic vinegar and 1/4 c. apple cider vinegar 1 (14.5 ounce) can diced tomatoes 1 tsp. dried basil 1 tsp. dried oregano 1 tsp. dried rosemary 1/2 tsp. dried thyme Season chicken breasts with ground black pepper and garlic salt. Lightly coat a medium skillet with cooking spray and brown the onion and seasoned chicken breasts. Pour tomatoes and both vinegars over chicken, and season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes.

Chicken Chili Shredded cabbage 2 cups chicken broth 1 tsp. cayenne pepper 1 tsp. black pepper 1 T. chili powder 1 T. cumin 3 pinches of dried chopped onions 100 grams of chicken breast, pre-cooked In a medium saucepan add 2 cups chicken broth. Bring to boil. Add spices, cabbage and cooked chicken. Stir constantly. The broth will begin to dissolve, so it will become less soupy. Let simmer for about 10 minutes or so, until the cabbage is to your preference.

Curry Chicken and Spinach 100 grams chicken 2 cups spinach 2 tsp. onion powder 1 garlic clove (minced) 1⁄2 cup chicken broth 1⁄4 tsp. salt 1⁄4 tsp. pepper 1 lime 1 T. curry powder Mix chicken and all seasonings and 1⁄2 the lime and cook chicken through. Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1⁄2 of the lime or Lemon.

Parsley Chicken 400 grams (approx 4 Skinless, Boneless chicken breast halves) 1/2 cup lemon juice 1/2 teaspoon onion powder 1/8 teaspoon ground cayenne pepper ground black pepper to taste 3 teaspoons dreid parsley Preheat grill for medium to high heat. Dip chicken in lemon juice and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice.Cook on the grill10 to 15 minutes per side, or until no longer pink and juices run clear. Makes 4 servings

Low Carb Chicken Burger 100 grams of ground chicken breast 1⁄4 tsp. pepper 1⁄4 tsp. onion salt 1⁄4 tsp. onion powder 1tsp. garlic powder 1⁄4 tsp. dry mustard 2 T. apple cider vinegar 2 cups spinach Mix all ingredients into the ground chicken breast and mold into a small patty. Grill or broil and serve with the spinach and apple cider vinegar.

Salsa Chicken 200 grams (approx 2 skinless, boneless chicken breasts) 1 cup salsa Open jar of salsa and put into a large saucepan. Add chicken breasts to picante sauce and bring to a steady boil. Boil gently for 20 to 25 minutes or until the chicken is no longer pink inside and the juices run clear. Makes 2 servings

Spicy Chicken Breasts 2 1/2 Tsp. paprika 2 Tsp. garlic powder 1 Tsp. salt 1 Tsp. onion powder 1 Tsp. dried thyme 1 Tsp. ground cayenne pepper 1 Tsp. ground black pepper 400 grams (approx.4 skinless, boneless chicken breast halves) In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 T. of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables). Lightly oil the grill grate with cooking spray. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear. Makes 4 servings

Su Yong Egg Rolls 100 grams ounces of Chicken 2-3 big cabbage leaves 1cup shredded cabbage 1/8 tsp. onion salt 1/8 tsp. garlic powder 1/8 tsp. Asian spices 4 drops or 1 packet Stevia Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 additional minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in a big cabbage leaf.

Tomato Basil Chicken 100 grams cubed chicken 1 cup chopped tomato ¼ cup water or chicken broth 2 T. lemon juice 2 T. chopped onion 1-2 cloves garlic sliced 3 leaves basil rolled and sliced 1/8 tsp. oregano fresh or dried ¼ tsp. garlic powder ¼ tsp. onion powder Cayenne pepper to taste Salt and pepper to taste Lightly brown the chicken in small saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Continue cooking for 5-10 minutes. Salt and pepper to taste, garnish with fresh basil. *Makes 1 serving (1 protein, 1 fruit or vegetable)

Midwest American Chicken 1 tsp. ground ginger 2 T. crushed garlic 2 tsp. ground turmeric 1/4 cup fat free yogurt 400 grams (approx. 4 bonless, skinless chicken breast halves cut into pieces) In a large bowl, combine ginger, garlic, turmeric, salt, and yogurt. Marinate the chicken pieces in the mixture for 3 hours. Preheat an outdoor grill for medium-high heat and lightly oil grate. Grill chicken until juices run clear. *makes 4 servings* This counts for your daily serving of dairy

Cornish Hens 400 grams (approx.4 Cornish game hens) 4 bay leaves 2 c. diced celery 2 c. diced onions 1 tsp. parsley flakes 1/2 tsp. thyme leaves Season birds with salt and pepper and put 1 bay leaf in each cavity. Truss for roasting. Arrange vegetables in roasting pan. Place birds, breast side up, on vegetables. Combine herbs and brush over birds. Roast in 375 degree F. oven 55-65 minutes or until tender, basting with pan juices. Moisten hens with water if herbs do not stick. *makes 4 servings*.

Herb Smoked Chicken Wood chips, soaked 1 hour 3 (3 lb.) broiler-fryers 3 bunches fresh herbs, untrimmed Freshly ground pepper Prepare charcoal fire in smoker. Scatter wood chips over coals. Place water pan in smoker, and fill with water, wine or fruit juice. Stuff each fryer with 1 bunch of herbs, including stems and leaves. Rub pepper liberally on surface of chickens, and place them on grill rack. Insert meat thermometer, making sure it does not touch bone. Cover with smoker lid; cook 3 1/2 to 4 1/2 hours or until thermometer reaches 185 degrees. Refill the water pan and add charcoal as needed. *Note* Only consume breast meat. Makes 6 servings if only consuming one breast fro meal.

Smoked Chicken 400 grams (approx 4 chicken breast halves) 1 bell pepper, chopped in lg. pieces 1 lg. onion, chopped in lg. pieces 1 can mushroom soup 1 c. chopped celery, lg. pieces Place ingredients in baking dish. Sprinkle with salt, pepper and garlic over them. Cover with tin foil. Poke fork holes in foil. Cook on smoker or in oven with small amount of liquid smoke. Cook until tender. *makes 4 servings* This counts as one vegetable and one meat. We recommend eating one of the vegetables. Onion, Pepper or celery. Chill the other for a later meal.

Pine Smoked Chicken 1 c. dry white wine 1/4 c. sherry wine vinegar 5 lg. garlic cloves, coarsely chopped 1 med. onion, coarsely chopped Stevia to taste Salt & freshly ground pepper 400 grams chicken (approx. 4 chicken boneless skinless breast halves) 4-5 fresh pine boughs Puree first 5 ingredients with salt and pepper in processor or blender. Arrange chicken in shallow dish and pour puree over. Cover and refrigerate for 4 to 6 hours, turning several times. Preheat oven to 350 degrees. Drain marinate into small bowl. Pat chicken dry with paper towel and arrange in single layer in shallow roasting pan. Roast 45 minutes basting often with marinade. Heat coals until gray ash forms. Spread around perimeter of barbecue, leaving center with well spaced single layer of coals. Set grill 4" above coals, let coals burn about 20 minutes. Arrange chicken pieces without touching over center of grill. Cook 15 minutes, turning and basting frequently until chicken is crisp and browned, adding remaining pine boughs to fire when smoke dies down. Yield: 4 servings.

Chicken Breast Picata For 4 servings you will need: 400 grams approx. (4 medium halved chicken breasts). 1/2 tsp. salt 1/4 tsp. black pepper 1/4 c. wine vinegar 2 tbsp. capers, drained 1/4 c. fresh lemon juice 3 tbsp. chopped fresh parsley 4 thin slices lemon for garnish 4 this slices lime for garnish Bone and skin chicken breasts. Cut each into 2 pieces, cutting crosswise so that each piece is 2 to 3 inches square. Place between sheets of plastic wrap. With flat side of mallet, pound to about 1/4 inch thickness and double the diameter. Lightly spray oil in skillet. Add chicken. Sprinkle with salt and black pepper. Brown quickly on both sides, cooking about 1 minute in all, sufficient time to cook meat through. Remove onto warm platter. Pour off excess fat. Add wine, vinegar, capers and lemon juice to pan. Heat to a boil, scraping bottom of pan. When about 4 tablespoons liquid remains, pour it over chicken on platter. Sprinkle with parsley. Garnish with lemon and lime slices. Serve immediately.

Cajun Scallops 100 grams scallops or shrimp 1 lemon 1⁄2 tsp. dry mustard 1 tsp. pepper flakes 2 garlic cloves, minced 1⁄4 tsp. salt 1⁄4 tsp. pepper 1/4 tsp. ground cayenne pepper 1⁄2 cup water Mix together lemon juice, dry mustard, cayenne, garlic, salt, pepper and scallops. Fill a non-stick frying pan with water and place scallops and cover with lid for 10 minutes.

Cajun Style Tilapia filets, allowed amount Salt and pepper Cajun seasoning Lemon, thin slices Preheat oven to 350 degrees. Place a sheet of tin foil on cookie sheet. Place Tilapia filets on cookie sheet and season with salt, pepper and cajun seasoning. Top with two lemon slices per filet. Bake in oven for 15 minutes or until fish is easily flaked with a fork.

Chilean Sea Bass 100 grams of sea bass fillets 2 cloves garlic, minced 1⁄2 of lemon 1⁄2 tsp. salt 1⁄2 tsp. lemon pepper 2 T. finely chopped cilantro 1⁄2 tsp. paprika Arrange sea bass fillets in a single layer on foil-lined broiler pan. Spread garlic and cilantro on and around fish. Squeeze lemon juice on fillets, sprinkle salt and lemon pepper to taste, and add paprika for color. Cover with foil and crimp edges to form a seal. Bake at 450 for 20 minutes.

Chinese Steamed Fish 400 grams red snapper fillets 1/2 tsp. salt 1/2 tsp. ground black pepper 1 T. grated fresh ginger 1 tsp. soy sauce 2 shiitake mushrooms, thinly sliced 1 tomato, quartered 1/2 fresh red chile pepper, seeded and chopped 2 sprigs cilantro, finely chopped Bring about 1 1/2 inches of water to boil in a steamer fitted with a basket large enough for the snapper to lie flat. Season snapper with salt and pepper, and place in the steamer basket. Top fish with ginger, and drizzle with soy sauce. Place shiitake mushrooms, tomato, and red chile pepper in the steamer basket.Steam fish 15 minutes, or until easily flaked with a fork. Sprinkle with cilantro. Soy sauce is almost pure salt so do not exceed recipe instructions. While on the hCG Diet salt causes weight retention.

Citrus Fish 100 grams white fish 1 T. minced onion 2 T. lemon juice Lemon and orange zest to taste Lemon and orange slices Chopped parsley Salt and pepper to taste Stevia to taste Mix lemon juice with zest and a little stevia. Baste fish with mixture and top with salt, pepper, and lemon and orange slices. Wrap in aluminum foil and place on the barbeque or in oven at 350 degrees. Cook fish for 5-10 minutes or until fish is thoroughly cooked. Serve with lemon and top with parsley. *Makes one serving (1 protein, 1 fruit)

Citrus Mahi Mahi 100 grams mahi mahi 1 T. fresh lemon juice 1 T. fresh lime juice 1 garlic clove, minced 1⁄2 tsp. dried thyme 1⁄2 tsp. dried dill 1⁄4 tsp. pepper 1⁄4 tsp. salt Mix together lemon juice, lime juice, garlic, thyme, and salt and pepper to taste. Place in a shallow dish, turn to coat and marinate at room temperature for 10 minutes. Heat grill pan or grill over medium heat. Cook for 3 to 4 minutes per side.

Citrus Shrimp & Greens 100 grams of shrimp 2 T. lemon juice 1T. lime juice 3T. apple cider vinegar 1tsp. garlic powder 1tsp. pepper 1⁄2 tsp. onion salt Place shrimp in a bowl and mix together all ingredients and let it stand and marinate for 1⁄2 hour. You can either grill the shrimp on a grill or in a non-stick frying pan. Serve over your favorite salad greens.

Fra Diavolo Sauce with Shrimp and Scallops 6 cloves garlic, crushed 3 c. whole peeled tomatoes with liquid, chopped 1 1/2 tsp. salt 1 tsp. crushed red pepper flakes 200 grams. small shrimp, peeled and deveined 200 grams bay scallops 1 T. chopped fresh parsley Sauté garlic over medium heat in non stick skillet. When the garlic starts to sizzle, pour in the tomatoes. Season with salt and red pepper. Bring to a boil. Lower the heat, and simmer for 30 minutes, stirring occasionally. Lightly coat a large skillet with cooking spray and add the shrimp and scallops. Cook for about 2 minutes, stirring frequently, or until the shrimp turn pink. Add shrimp and scallops to the tomato mixture, and stir in the parsley. Cook for 3 to 4 minutes, or until the sauce just begins to bubble. Serve. *Makes 4 Servings*

Garlic Lemon Scallops 400 grams Bay or Sea scallops rinsed and drained 1/4 cup lemon juice 2 cloves garlic minced lemon pepper (to taste) Preheat oven to 350 degrees F (175 degrees C). Pat scallops dry with paper towels and place in a 1 quart casserole dish. Bake scallops in preheated oven for 5 minutes. In a small bowl, combine lemon juice and garlic. Remove scallops from oven. Spoon lemon/garlic mixture over scallops and sprinkle generously with lemon pepper. Return scallops to oven and bake until firm, about 10 minutes. Serve warm. *Makes 4 Servings*

Lemon Dill Swordfish 300 grams swordfish steaks 2 T. lemon juice 1 T. lemon pepper 1 T. dried dill weed Lightly oil outdoor grill grate with cooking spray and preheat for high heat. Place swordfish steaks in a medium bowl, and brush with lemon juice. Coat each side with lemon pepper and dill. Place swordfish on the prepared grill, and cook 6 minutes on each side, or until fish is easily flaked with a fork. *makes 3 servings*

Lemon Lime Tilapia 100 grams tilapia or any white fish 1⁄2 lemon slice 1⁄2 lime slice 1 garlic clove, minced 1⁄4 T. sea salt 1⁄4 T. black pepper 1⁄2 tsp. dry dill 1⁄2 cup water Mix together lemon juice, lime juice, garlic, salt, pepper, and dill. Marinate fish in seasonings for 10 minutes and place in non-stick pan with water and cover and steam for 10 minutes.

Lemon-Orange Orange Roughy 400 grams orange roughy 1 orange, juiced 1 lemon, juiced 1/2 tsp. lemon pepper 1/8 tsp. cayenne pepper warm non stick skillet to medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork. * Makes 4 servings*

Lemon Oregano Whitefish w/ Asparagus 100 grams whitefish asparagus (allowed amount) juice of one lemon 1 tsp. oregano salt/pepper, to taste Preheat the oven to 400F. Snap off woody ends of asparagus and discard. Tear off a large sheet of non-stick aluminum foil. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper. Place whitefish on top of asparagus. In small bowl, combine lemon juice & oregano, and pour over fish. Fold up edges and completely seal packet on all sides. Bake 10-20 minutes or until fish flakes. Serve.

Lemon Pepper Fish 100g whitefish juice of half lemon 1-3 cloves minced garlic 1/2 tsp. black pepper 1/4 tsp. salt 1/4 tsp. cumin powder 1/8 tsp. turmeric Place fish in small bowl. Add garlic, black pepper, salt, cumin, and turmeric. Ensure to coat both sides. Cover & marinate at least 1 hour in refrigerator. Preheat oven to 400. Place the fish in a non-stick baking dish, & cover with the marinade. Bake 10-20 minutes depending on thickness, until fish easily flakes. Squeeze with lemon juice and serve.

Lemon Zest Crab Cakes 100 grams crab 1 garlic clove, minced 1 T. onion powder 1⁄2 tsp. lemon zest 1⁄4 tsp. salt 1⁄4 tsp. pepper 1 tsp. dry mustard 2 lemon wedges 1 T. parsley 1 tsp. lemon zest Mix everything together and put into 2 small patties. Place in a baking dish and bake for 15 minutes and place on serving dish. If you're tired of chicken and fish while on the hCG Diet try this recipe as a change of pace.

Rosemary Fish & Lemon Garlic Chard 100 grams of halibut or tilapia Italian Herb Seasoning 1 tsp. Rosemary grinded 1 tsp. Ground pepper 2 drops Stevia 1 tsp. Sea Salt 2 slices of Fresh lemon juice 2 cups asparagus 1 tsp. garlic salt Sprinkle both sides of fish with spices. Place fish on a nonstick frying pan with 1/3 cup of water and lemon juice. Place a lid on the pan to keep the steam within the pan. Cook for 4 to 5 min. Fish is done when flakes easily with a fork.

Shrimp Ceviche 400 grams shrimp, fresh or frozen, raw or cooked, peeled and deveined, tail-on or off 2 large lemons, freshly squeezed, about 3/4 cup to 1 cup 2-3 large limes, freshly squeezed, about 3/4 cup to 1 cup 1 T. fresh garlic, minced 1 mild to medium pepper, ribs and seeds removed, finely chopped 1 red onion, finely chopped (about 1 cup) 1-3 T. Tabasco or hot sauce (more or less to taste) 4 large tomatoes, chopped (about 2-3 cups) 2 cumbers, peeled and diced into 1/2 inch pieces (about 1.5 cups) fresh cilantro, chopped (about 1/2 cup) fresh parsley, chopped (about 1/2 cup) sea salt and fresh ground black pepper to taste Thaw shrimp if frozen. If using raw shrimp, bring a pot of water to boil and cook the shrimp for a minute or two until it turns opaque white and reddish—do not overcook the shrimp as it will be too rubbery in texture. Rinse shrimp under cold water. Combine juices of lemons and limes in a large bowl (not metal) or large Ziploc baggie and add shrimp. Cover bowl or zip baggie and refrigerate for 30 minutes to marinade. Large shrimp could be cut into smaller chunks (remove tails if doing this) to speed up marinade time. Add to shrimp the Tabasco, garlic, onion and pepper and toss/mix evenly. Return to refrigerator for maybe another 30 minutes to let the flavors infuse the shrimp. Before serving, toss in bowl the marinated shrimp mixture, cilantro, parsley, tomatoes and cucumbers and if needed, add sea salt and black pepper to taste. *Makes 4 servings both meat and vegetable*

Spicy Steamed Shrimp 1 quart water 400 grams tiger prawns with shell 3 ounces Old Bay TM Seasoning 1 lemon, juiced In a large pot, bring 1 quart of water to a boil. Place shrimp in a steamer basket and place on top of the pot; cover. Do not submerge shrimp. Remove some water if necessary. Season the shrimp with Old Bay seasoning. Steam shrimp until pink. Eat by removing shells as you go and dipping in lemon juice. *Makes 4 Servings*

Steamed Ginger Red Snapper 100 grams red snapper 2T. fresh grated ginger 1⁄8 cup balsamic vinegar & 1/8 cup distilled white vinegar 3 drops liquid stevia 1⁄4 tsp. salt 1⁄4 tsp. pepper 1 lemon wedge Finely grate 1 T of fresh ginger in small skillet. Add the vinegars and cover with water to reach 2 inches and bring to a simmer. Season red snapper with grated ginger, lemon, salt and pepper. Place in steamer and cook for about 10 minutes.

"Breaded Talapia or chicken" - Rub meat with lemon juice or dip in milk - Crunch up melba toast and mix with seasonings of choice - Coat meat with mixture and bake or grill on George Forman.

"Bunless Burgers-" -Grill chicken, turkey burgers or beef patties and season to taste. -Layer between 2 lettuce leafs - add grilled sweet onions and tomatoes

"Meat Kabobs" -100 grams of meat of choice -1 sweet onion -1/4 cup of dressing -1 tsp Seasoning cut meat into cubes. Cut onion into small wedges. Combine seasoning and dressing and marinate with meat and onions for 4 hours. Place on metal skewers and grill on medium heat.

"Orange Ginger Chicken" - 100g chicken – cut into chunks - black pepper - orange – cut in 1/4s - 2-3 cloves minced garlic - 1/2 t basil - 1 T fresh ginger root (about 1/2"-1" long piece, peeled & minced) - juice of half lemon 1. Preheat pan over MED heat. 2. Sprinkle chicken with pepper. 3. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins. 4. Add garlic and cook for 1 min. 5. Squeeze juice of orange quarters over chicken. 6. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well. 7. Cover and simmer for about 20-30 mins.

"hCG Mixture" - 3.52 oz of ground chicken (or turkey) - 2-3 cans of organic stewed tomatoes (or crushed tomatoes if you can’t find stewed – tomatoes that don’t have sugar or corn starch in it) - 3-4 garlic cloves, crushed - Season with parsley, cumin, basil, rosemary, salt, red pepper flakes. Brown chicken with seasonings and then add tomatoes. Simmer for 10 minutes.

"Slow cooker Roast" -1 very lean roast (trim extra fat) - 1 whole onion chopped - 1 whole stalk of chopped celery - ½ cup of water -salt & pepper, minced garlic, spice blend. *Place all ingriedients in crock pot and cook on low for 8-12 hours . This is so yummy by itself, rolled into lettuce wraps or atop a bed of shredded lettuce!

"Garlic Chicken" - 100g chicken400g chicken – 4 servings - diced onion - 3-5 cloves garlic – unpeeled & left whole - juice of half lemon - black pepper to taste 1. Preheat oven to 350. 2. Heat non-stick saucepan over MED. 3. Add the onion. Stir constantly until tender. 5-10 mins. 4. Transfer onions to glass baking dish. 5. Place chicken atop onions. 6. Squeeze on lemon juice & sprinkle with pepper. 7. Place garlic around and on the chicken. 8. Cover tightly either with lid or aluminum foil. 9. Cook for 30-45 mins or until chicken is no longer pink.

"Fried Chicken Tenders" - 100g chicken - 1 T milk - 1 grissini - Seasonings (salt, pepper, paprika, ground red pepper, garlic powder) 1. Preheat oven to 350. 2. Slice chicken breast into 3 tenders. 3. In small bowl, mix milk and any seasonings you prefer. 4. Grind grissini in food processor until it is a powder. (I use my coffee grinder.) 5. Put grissini powder in a separate small bowl. 6. Add chicken to milk mixture and toss to coat well. 7. Then one at a time, place chicken in grissini powder and coat both sides of chicken. 8. Place chicken in glass baking dish and bake 30-40 mins, turning over halfway through. 9. In last 5 mins, turn on broiler and broil 2-3 mins each side. 10. Serve immediately

"Taco Salad" -2 cups of chopped romaine lettuce -100 grams of lean ground beef -½ tsp garlic salt -¼ tsp of chili seasoning - crunched up melba toast *Saute ground beef and spices. Sprinkle on top of lettuce and top with crumble melba toast.

"Chicken vegetable Soup" - 6 cups of chicken broth base (see recipe under soups) - 3 100 grams of cooked chopped chicken - 3 stalks of chopped celery - 1 whole sweet onion chopped - 2 handfuls of chopped cabbage - 2 medium sized chopped tomatoes (optional) Combine and bring to a boil. Turn heat to low and simmer for 30 minutes or until vegetable are tender adding cabbage for the last 10 minutes.

"Chinese Chicken" - cubed meat 100 grams (chicken, shrimp, or steak) - 5 Tbsp of chicken Broth - Cabbage - Dash of onion salt, Chinese 5 spice, salt & pepper - 1 minced clove of garlic - ½ packet of stevia Shred cabbage. Sautee minced garlic in 1 Tbsp of bouillon base. Add 2 Tbsp of base and cabbage over medium heat. Remove while still crunchy. Combine 2 Tbsp of bouillon base, onion salt, Chinese 5 spice and stevia. Pour into pan with cubed meat. Stir fry this mixture. Throw cabbage back in for 1-2 minutes until heated.

"Shake and Bake Chicken or Fish-" - 4 chicken breasts or Fish fillets - dash of salt & pepper, thyme, rosemary - 1 packet of stevia *combine all ingredients inside a bag and shake well. Grill till done.

"Seafood gumbo-" -100 grams of seafood (any allowable combo) - 1 chopped garlic clove - 2 large chopped Roma tomatoes -¼ tsp. onion salt. – ¼ tsp. Creole seasoning - dash of garlic powder, celery salt, cayenne pepper. - 1-2 packets of stevia Sauté seafood with chopped garlic or high heat until browned. Add remaining ingredients and simmer on low for 15 minutes.

"Spicy Baked Chicken-" - 4 chicken breasts - 1 onion cut up - 2 cloves of garlic - Tony Chachere’s Creole Seasoning Season Chicken and place into baking pan. Place onions and garlic on top. Cover with foil and bake 35 minutes at 375’

"Fried Chicken-" - 1 chicken breast - 1 Tbsp. of milk - 1 crushed melba toast - Salt & pepper Dip chicken in milk and coat with crushed melba toast crumbs. Cook in non-stick pan. Salt & pepper or other spices to taste.

"Tomato Basil Chicken-" -1 chicken breast cubed - 1 cup chopped tomatoes - ¼ cup of water - 2 Tbsp. of lemon juice - 2 Tbsp. of chopped onion - 2 garlic clove minced - 3 fresh basil leaves sliced - ¼ tsp. oregano, garlic powder, onion powder salt, pepper, and cayenne to taste. lightly brown chicken in saucepan with lemon juice. Add garlic, onion, spices and water. After chicken is cooked add fresh tomatoes and basil. Cook for additional 10 minutes. Add salt& pepper. * 1 serving

"Chili-" -1 lb. of lean ground beef -3 cups of chopped tomatoes -1 ½ cups of water -½ cup of chopped onion -4 garlic cloves minced -tsp of garlic powder -tsp of onion powder -tsp of chili powder -½ tsp of oregano -cayenne pepper to taste -salt & pepper to taste brown beef with onions and garlic. Stir in tomatoes and water. Add spices and simmer. Top with chopped green onion 3 servings

"Chicken Egg Roll" -2-3 big cabbage leaves -1 cup shredded cabbage - dash of onion salt, garlic powder and Chinese Five spice - ½ packet of stevia - 2 melba toast rounds -1 chicken breast cooked and chopped Steam big cabbage leaves for 5 minutes. Move over to side of steamer to make room for shredded cabbage. Steam for 5 min. Remove shredded cabbage to mixing bowl and mix with chicken and spices. Wrap in big cabbage leaves and crunch melba toast on top to give crunch.

"Cajun Chicken-" - 2 chicken breasts - a dash of salt & pepper, onion powder, garlic powder - 2 tsp of water. Rub spice mixture into chicken and marinate for at least 1 hour. Grill.

"Shake & Bake Talapia or Chicken-" - Rub meat with lemon juice or dip in milk - Crunch up melba toast and mix with seasonings of choice - Coat meat with mixture and bake or grill on George Forman.

"Ground Meat Mix-" -Brown 1 lb. ground meat of choice (chicken, turkey, or beef) with seasonings of choice (salt, pepper, garlic, onion salt, spice blend) - add 1/2 chopped sweet onion - add chopped stalk of green onions - add diced tomatoes (about 4 roma size) Add this mix to iceberg lettuce to make lettuce wraps or sprinkle on top of chopped lettuce for salad.

Soups, Salads, & Sauces

"Chicken Broth Base" 6 100 gram pieces of chicken 9 cups water 1 tsp of each: garlic powder, onion salt, celery salt, poultry seasoning, and pepper 1 Tbsp sea salt Combine ingredients in soup pot and cook until chicken is done. About 35 minutes. Take chicken out and save for recipes. Freeze some in ice cube trays for sauteing vegetables.

"Cucumber Apple Salad" 1/2 chopped apple 1 sliced cucumber 2 T. apple cider vinegar 1 T. water garlic salt pepper Stevia (opt) Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper and stevia (opt) to taste. Servings: 1 vegetable, 1/2 fruit

"Grilled Onions" 1 whole sweet onion Sea salt Slice sweet onion and place on preheated George Foreman grill. Sprinkle with sea salt. Grill 4-5 min. until tender and juicy. (Grill with your meat to flavor both the meat & the onion.)

"Lemon Zest Asparagus" 1/3 lb. asparagus 1 T. fresh lemon juice Sea salt Ground pepper Rinse asparagus and break off any tough, white bottoms. Cut into 1-2 inch sections, slicing the asparagus at a slight diagonal. Fill med sized pan half way with water and bring to a boil.. Add the asparagus and reduce heat slightly to a simmer. Parboil the asparagus for exactly 2 min. Drain hot water. While asparagus is still hot, toss them in bowl with lemon juice. Salt and pepper to taste. Serve warm or room temp. servings: 1 vegetable

"Baked Vidalia Onion" 1 Vidalia Onion (med. sized) Sea Salt Pepper Remove the outer layers and roots from onion. Wrap in foil. Bake in Preheated oven at 350 degrees for at least one hour. Remove from foil and season with salt and pepper to taste. servings=1 vegetable

"Strawberry Chicken Salad" 3 1/2 oz of lettuce 3 1/2 oz Chicken 6 strawberries, sliced Sweet N Sour Vinaigrette Dressing Grill, bake or steam fry chicken. Slice into bite sized pieces. Put lettuce in bowl with sliced strawberries, put chicken in and toss. Drizzle with Sweet N Sour Vinaigrette, salt, pepper and herbs as desired. Toss till lettuce is coated.

"Sweet N Sour Vinaigrette Salad Dressing" 1-3 Tbs of raw apple cider vinegar salt, pepper 1/2 packet Stevia Mix ingredients then drizzle over salad, spinach, vegetables, or stir fry.

"Roasted Asparagus-" -100 grams of asparagus - 1-2 cloves of minced garlic - ½ tsp of parsley - ¼ tsp of oregano - salt & pepper to taste preheat oven to 400. Trim asparagus and lay on non-stick aluminum foil. Add seasonings. Wrap all end of foil making a sealed pocket. Roast for 15-20 minutes.

"Effortless Cream of Chicken Soup" - 100g cooked chicken - celery (allowed amount) - 3 cloves garlic - 1-2 c broth - 1 T dehydrated minced onion - 1/2 t parsley - 1/2 t basil - ground white pepper (to taste) - salt (optional) 1. Preheat saucepan over MED-HI heat. 2. In food processor, combine all ingredients and pulse until reaches desired consistency. 3. Pour into saucepan and bring to boil. 4. Reduce heat to simmer, cover, and heat 20-30 mins. 5. Serve.

"Tangy Tomato Soup" -1 cup of Chicken bouillon Base - 1 large tomato - 1 clove minced garlic - ½ tsp onion salt - ½ packet of stevia - ½ tsp of basil - salt and pepper to taste Sautee garlic in 1 Tbsp of bouillon base and set aside. Puree tomatoes in blender an then cook over medium heat to a boil. Turn heat to low. Add remaining bouillon and spices. Cover and simmer for 10 minutes.

"Chicken vegetable Soup" - 6 cups of Chicken Broth Base (see recipe) - 3 100 grams of cooked chopped chicken - 3 stalks of chopped celery - 1 whole sweet onion chopped - 2 handfuls of chopped cabbage - 2 medium sized chopped tomatoes (optional) combine and bring to a boil. Turn heat to low and simmer for 30 minutes or until vegetable are tender adding cabbage for the last 10 minutes.

"French Onion Soup-" - Saute 1 onion thinly sliced with 3 garlic cloves minced for 10 minutes - Stir in powder stevia ( 1 tsp) - Cook 10 minutes - Add 2 cups of beef broth and bring to a boil. - Reduce heat to simmer, cover and cook 20 minutes. - Add salt & pepper to taste.

"Sauteed Baby Spinach" - ½ bag of baby spinach - 1 clove of minced garlic - 4 Tbsp. of chicken bouillon Base Saute garlic in 1 Tbsp. of chicken base or water. Add remaining base and spinach and toss till it starts to get soft. Remove before it turns to mush.

"Taco Seasoning" - 1 T chili powder - 2 t onion powder - 1 t ground cumin - 1 t garlic powder - 1 t paprika - 1 t ground oregano

"Chicken "Gravy"" - 1/2 c homemade broth - 1 grissini - Add 1/4 c broth to small saucepan and bring to boil. - While broth is heating, grind grissini in food processor until it is a powder. (I use my coffee grinder.) -Add the powdered grissini to the pan, whisking constantly until dissolved. -Still whisking, add remaining 1/4 c broth. -Reduce heat to MED and whisk for 3-4 mins, until thickened. -I usually add some salt, pepper, thyme, sage, or poultry seasoning, etc for more flavor. Feel free to add any spices you like.

"Smoky BBQ Sauce" - 2 T sugar free tomato sauce - 2-3 T water - 1/2 t dehydrated minced onion - 1/2 t red wine vinegar or apple cider vinegar - 1/4 t sugar free liquid smoke - 1/4 t paprika - 1/4 t chili powder - 1/8 t cinnamon - 1/8 t cloves - 1/4-1/2 t sugar substitute (if needed) - salt/pepper (to taste) 1. In small non-stick saucepan, combine all ingredients and bring to boil. 2. Reduce heat and simmer 20 mins.

"Spicy Mustard Dressing" - ½ bottle of organic apple cider vinegar - ¾ bottle of amino liquids - 2 tsp of wasabi powder - 2 tsp of dry mustard powder Shake well and keep refrigerated.

"Cucumber Salad" - 200g thinly sliced cucumber (or allowed amount) - 1 T vinegar (to taste) - 1 t dill - 1/2 tsp stevia (as needed) - black pepper -Combine all ingredients except cucumber & mix well. -Toss in cucumbers. -Cover & refrigerate. This tastes best if you wait at least one hour before serving.

"Taco Salad" -2 cups of chopped romaine lettuce -100 grams of lean ground beef -½ tsp garlic salt -¼ tsp of chili seasoning - crunched up melba toast *Saute ground beef and spices. Sprinkle on top of lettuce and top with crumble melba toast.

"Cucumber Salad" - 1 large cucumber - 4 Tbsp. apple cider vinegar - ¼ tsp garlic powder - dash of pepper - ½ tsp of onion salt - 1 Tbsp of dried parsley - 1 packet of stevia • Combine vinegar, spices, and stevia. Toss with cucumbers and marinate for 1 hour in refrigerator.

"Slaw-" -2 cups shredded cabbage -Dressing to taste *Toss and chill.

"Creole Cucumbers" 2 cups of sliced cucumbers 1/8 tsp of Creole Seasoning *Mix and serve optional, add chopped cooked chicken

"Chopped Salad-" Chop up Cabbage Pick lady apples English cucumber (less seeds) Sweet onion Celery Cooked asparagus (optional) Add Dressing and toss

"Citrus Tomato Salsa-" - 1 large chopped tomato - 1 Tbsp. fresh lemon juice - 1/8 tsp celery salt - 1/8 tsp chile powder - 3 drops of clear stevia - 1 tsp of fresh cilantro - 1/8 cup of Dressing (see recipe) combine and refrigerate

"Steak Marinade-" - 1tsp of lemon juice - 1 tsp of fresh cilantro - 1 ½ tsp of spice blend - ¾ tsp of chili powder rub into steak

"Dressing" -2/3 cup unfiltered apple cider vinegar - 1/3 cup of lemon juice - 1 Tbsp. of water - Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil - Stevia (plain or Valencia orange) start with 1 dropper full and add to taste.

"Meat Marinades-" Apple cider vinegar, lemon juice, or balsamic vinegar mixed with spice and herbs of choice. Broil or grill

Desserts & Drinks

"Hot Apple Cider" 4 apples 5 C water 4 packets Stevia 1 tsp cinnamon (opt) can add cloves or pumpkin spices too Place 4 sliced apples in a sauce pan and cover with water. Put sweetener, cinnamon, vanilla and any other spices you like. Simmer over mediumheat for 30-40 minutes, or until apples are soft. Remove apples and divide into 4 baggies to use as a fruit snack. Serve the cider in small mug. Store remaining cider in fridge and drink up to 1 cup a day.

"Strawberry Sorbet" - Allotted amount of strawberries - Juice of 1 lemon - sugar substitute (as needed) - water (if needed) 1. Freeze fresh strawberries about 1 hour. 2. Blend fresh frozen strawberries, lemon juice & sugar substitute in blender until very well blended. 3. You can serve immediately or place in freezer to allow it to firm up even further.

"Candied Apples" -4 apples - 4 packets of truvia or stevia - 1 tsp. of cinnamon - 2 cups of water - 1 tsp of vanilla Place 4 apples in a baking dish. Pour the water over top. Sprinkle sweetener and cinnamon over apples. Bake at 350 degrees for an hour. Take out of oven and add vanilla to the liquid and stir. Take apples out and pour sweetened water mixture over apple and enjoy!

"Strawberry shortcake-" - plain melba toast - add 1 drop of stevia (vanilla crème flavor) - top with sliced strawberry - add another drop of stevia (vanilla crème flavor)

"Onion Rings-" -½ sliced onion rings - 1 finely crushed melba toast - 1 Tbsp of skim milk -1/4 tsp cayenne pepper salt & pepper Preheat oven to 450’. In small bowl add milk, cayenne pepper, salt, pepper to make batter. In a small separate bowl place crushed melba toast. Place rings in batter bowl and toss to coat fully. Let sit in batter for couple minutes. Dip each ring into the melba toast powder. Place on cookie sheet lined with foil. Cook for 7 minutes, then flip and cook 7 more minutes.

"Citrus Tomato Salsa-" - 1 large chopped tomato - 1 Tbsp. fresh lemon juice - 1/8 tsp celery salt - 1/8 tsp chile powder - 3 drops of clear stevia - 1 tsp of fresh cilantro - 1/8 cup of dressing (see recipe under Soups, Salads, Sauces) combine and refrigerate

"Chips and Salsa" - make pico de gallo mixture with diced tomatoes, onions, fresh cilantro. - Use melba toast as chips

"Strawberry/orange smoothie" - 1 cup of frozen or fresh strawberries - ½ orange or 1/3 cup of real orange juice (not from concentrate) - ¾ cup of crushed ice - Stevia flavor of choice (1/2 dropper full or 1 packet) - (optional) 1 handful of frozen spinach leaves (you won’t even be able to taste these) *Blend in blender till smooth

"Soda-" Carbonated or not sparkling water 10-15 drops of flavored stevia
"lemonade" - 1 cup water - 2 Tbsp of lemon juice - 10 drops of plain stevia - 10 drops of lemon stevia. Men do not use Stevia!!!

"Orange Julius" - 1 orange - ice - 5-10 drops vanilla creme liquid stevia (to taste) - water (as needed) 1. Peel orange and place orange sections in blender. 2. Add about a handful of ice. 3. Blend. 4. Add vanilla creme stevia. 5. Blend to desired consistency. Add water as needed.

"Frozen Strawberry Lemonade" - 1 cup of frozen strawberries - ¼ cup lemon juice - 1 cup of ice - 10 drops of Lemon stevia - 10 drops of plain stevia *Blend in blender till smooth

"Iced Fruity Green Tea-" - Boil 1 cup of water - Soak 5 green tea bags for 3-5 minutes (3 pomegranate-raspberry and 2 mangosteen or mix and match) - Pour into 2 quart pitcher and fill with water - Add juice of 2 lemons (about 1/3 to ½ cup) - Add 4-5 droppers full of stevia (plain or flavored, we like apricot nectar, Valencia orange, and lemon) Serve Cold**