Recipes

Hamburger
100 grams of lean hamburger

Season with salt, pepper, onion powder, garlic powder, and any other seasonings you like.
Can use Tony Chachero's creole seasoning
Paprika (I like this on all meat!)

Grill and serve with side of pickles or sauerkraut as veggie. Use mustard for sauce.

Pickles (cucumbers & vinegar- both allowed)
Sauerkraut ( cabbage & vinegar- both allowed)
mustard (mustard powder, spices, & vinegar-allowed)


1 protein/1 veggie

Steak & Onions
100 grams philly steak meat (sirloin) or milanesa (thinly sliced top round steak) can be found at Walmart
1  sweet onion
salt
pepper
onion powder
garlic powder
paprika

Cut onion into thin slices and separate in pan. If using the frozen philly steak patties, put it in the pan. For the Milanesa, slice into thin strips, then put into pan. Shake on the seasonings and brown the meat. Flip over or stir, then shake on the seasonings again. If the milanesa sticks, add a little chicken broth. Cook covered over medium and stir occasionally to let the onions carmelize. After about 7-12 minutes, pour onto plate and enjoy!

1 protein/ 1 vegetable

 Fajita Seasoning
1 1/2   tsp chili powder
1         tsp salt
1         tsp paprika
3         packets of stevia
1         tsp onion powder
1         tsp garlic powder
1     dash cayenne pepper
1/2      tsp cumin
1/4      tsp red pepper flakes (opt.)



Combine all spices in a small bowl and stir. Can be quadrupled to have some on hand. With this seasoning, you can make chicken fajitas or taco meat. 

3/4 cup   chicken broth

To eat with a salad, after cooking the meat, pour 3/4 cup HCG chicken broth and spices into the pan with the meat and simmer for 5 minutes. Pour over bed of lettuce. The extra juices help to coat the lettuce and give a nice flavor.

1 protein/ 1 vegetable 

Swiss Steak
100 grams lean top sirloin or other lean meat (fat trimmed)
1/2 can diced tomatoes (with juice)
1/2 cup water
1 tsp onion powder
1/2 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp celery salt

 Brown meat in a little water or broth in a fry pan. Put in pot. Pour rest of ingredients and mix. Cook for 6 hours in crockpot. Can cook in oven for 2-3 hours on 325 degrees.

1 protein & 1 veggie 

Chicken and Onion Soup
1 vidalia onion (or sweet)
2 cups chicken broth
100 grams chicken
1 tsp. garlic powder
1 tsp. onion salt
1/4 tsp pepper

Slice onion into small wedges. Pour all contents into pot and boil for an hour. You can cut up your chicken before you cook it or after. Salt & pepper to taste.

Variation

Instead of chicken, use steak. Shred or cut after cooking.


1 protein & 1 veggie 


Marinated Chicken
Italian Dressing
1 tsp. cinnamon
4 packets stevia
4 100 gram pieces of chicken


Combine and marinade for 1 hour to overnight. Grill on bbq. Use the marinade to baste while on the grill.
Enjoy!




1 protein

Chicken Apple Salad

Marinated Chicken
Lettuce
1 chopped apple
Italian Dressing or lemon juice & stevia

Put as much lettuce as you want into a bowl. Dice the cooked marinated chicken and put on top. Add chopped apple & dressing or lemon juice & stevia. Stir to coat. Yummy!


1 protein/1 veggie/1 fruit 


Chili
100 grams lean ground beef (less than 7% fat)
 1    cup canned diced or crushed tomatoes or fresh tomatoes
1/2 cup water
1     Tbsp. onion powder
2     cloves minced garlic
pinch garlic powder
1/4 tsp. chili powder
pinch oregano
cayenne to taste (1-3 dashes)
salt & pepper to taste


Brown ground beef in small fry pan. Add onion & garlic. Pour into post and add tomato & water. Add spices. Simmer slowly 1-3 hours.


The longer it cooks, the more tender & flavorful. Add water as needed to prevent burning. Can also cook in crockpot.


1 protein & 1 vegetable


Chicken Broth
1  chicken breast
8  cups water 
4  cups water
5  tsp. poultry seasoning
5  tsp. onion powder
4  garlic cloves
4  tsp. black pepper
3  tsp. sea salt
3  Tbsp. celery salt
1  cheesecloth 
    string


Mix all herbs & place in cheesecloth, wrap string around & secure. Place in stockpot with 8 cups water & chicken breast. Boil 35 minutes or until chicken is cooked. Can add 4 more cups of water. Strain through coffee filter if desired. Use this broth for drinking, soups, and other recipes.

Almost Olive Garden Italian Dressing

1/2 cup WHITE vinegar
1/3 cup water
2 packets of stevia
1 1/4 tsp salt
1 tsp lemon juice
1/2 tsp minced garlic
1/4 tsp dried parsley flakes
pinch dried oregano
pinch crushed red pepper flakes or ground red pepper

Blend or shake in bottle for 30 sec. Refrigerate.

 Lemon and Dill Fish
100 grams tilapia or other white fish
lemon juice
dill
onion powder
garlic powder
salt & pepper
chicken broth


Place fish in brownie pan. Pour a little broth in. Squeeze lemon on fish. Season. Bake 375 degrees about 15 minutes.

Serve with asparagus or other veggie.


1 protein/ 1 vegetable 


Southwestern Tilapia (Rayleigh approved!)
100 grams tilapia or other white fish
cumin
chili powder
dried cilantro
salt and pepper
paprika
turmeric
garlic powder
lemon or lime juice
parsley
(crushed grissini)

Season fish with following seasonings. I used anywhere from 1/4 to 1/2 tsp of each. I did squeeze lime and it made it yummy. I think this is O.K., but it's up to you. Bake at 375 degrees for 11-13 minutes.

1 protein 


Bulgogi (Korean BBQ Beef) Lettuce Wraps 

Cut 100 grams of top sirloin into thin slices.
Add about 3 Tbsp. of Braggs Liquid Aminos (Can be found at Health food store)
1 tsp. ginger
2-3 garlic cloves (or 1-2tsp. minced garlic)
Mix together and marinate for 1-5 hours
Bake at 325 for 1/2 hour. Put in lettuce leaf and enjoy! (I can fit it in about 3 leaves)
(Can have in salad and use the juices for your dressing)

1 protein/1 veggie

Italian Tilapia

100 grams Tilapia
Almost Olive Garden Italian Dressing

Pour 1/2c-1cup dressing over fish in small dish (brownie pan or smaller)  
Cook for 20 minutes at 350. 

1 protein