High Flavor, Low Calorie HCG Recipes

Meat Muffins

2012-07-10T15:27:00.000-05:00

I know we all like a good meat loaf and this is a rocking, easy way to do it and have something on the go afterwards. It's also portion friendly :)
This is going to be a quick post because one of my readers requested it and I have a feeling it's what's for dinner tonight for them :)

Meat Muffins
2 lbs lean ground beef (now if you are going extra lean you will need to lube the tins)
1 medium size sweet onion
a handful of chopped chives
1/3-1/2 cup of crushed up melba toast
2-3 eggs
Sauce
2 small cans of tomato paste
2 TBSP Chicken Broth
2 TBSP of Liquid Aminos (it's like soy sauce)
2 TBSP Italian Seasoning mix (I have a homemade one; mostly oregano, basil, majoram, & parsley)
1/2 tsp onion powder
1/2 tsp red pepper flakes (I like a little spice to mine)
1TBSP of Salt
1 tsp pepper
1 tsp parsley
1 1/2 tsp of Spicy Mustard
splash of red wine vinegar

Mix all the ingredients for the sauce together until it is thoroughly combined.Reserve just enough for the tops of each muffin about 1/4 cup worth, just enough to lightly coat each one.

Mix all other ingredients with your meat. once thoroughly combined add remaining sauce, saving the reserved for later.

In a muffin tin* almost fill each tin with the meat mixture, coat with the reserved sauce. 10 minutes before pulling them out of the oven, place just a sprinkle of shredded Parmesan cheese on top and place back in oven to finish cooking.

*Again if you are using meat that is about 96/4 or leaner you will need to spray or thinly coat the pan with oil or the meat will stick.

Cook in a 350 oven for about 30-45 mins.

These are perfect with faux mashed potatoes or even better my spaghetti sqaush-n-cheese. I'll have to post that one later :)
Alright, hope I didn't forget anything, doing one this one straight from memory. If so, I updated it later :)

Spaghetti Squash Alla Vodka

2012-06-25T07:00:00.000-05:00

Now if you know me, you know I love cooking with alcohol. I know, I know, but it gives such great flavor to foods! This was not the dish that I had intended to spend my weekend experimenting with, actually didn't even get to work on that dish. I only found a few of the ingredients but I will be working on it soon. So yesterday as I was getting ready to go to church I had the tv going and of course it was the Food Network. The Pioneer Woman came on, never seen it, but she was talking about this Penne pasta recipe that she was working on and I thought to myself, "I can easily transform this dish and cut over half the calories down." I also thought that I could spice it up because hers seemed rather bland and you may know that just won't cut it for me. So without further delay, I present to you Spaghetti Squash Alla Vodka, yum :)

Spaghetti Squash
Cooking instructions as follows
http://hcgfoodrecipes.blogspot.com/2011/08/spaghetti-squash-with-ancho-pepper.html

After cooking let it rest for about 20 mins and begin the making the sauce.

Vodka Sauce
Ingredients:
1 large shallot or small sweet onion
2 cloves garlic
2 pads of butter, divided
Olive Oil
1/3 cup of Vodka*
Half a large can of Tomato Puree
1 Cup plus splash of Heavy Cream
1/2 tsp Sugar Sub
1 tsp Italian Herb blend
1TBSP Ancho Chili Pepper Flakes
1TBSP Fresh Chopped Basil, plus some for plating
1/3 cup Grated Percino Romano or Parm, plus some for topping
Salt/Pepper to taste

*Now if you are not one to add a little booze to your dish you can do the same thing with a low sodium 99% fat free Chicken Stock, it won't be quick the same but it will still be good. My true suggestion is to run down to the local liquor store and grab a 1/2 pint of a cheap vodka :)

Cooking:
In a large sauce pan with one melted pad of butter and olive oil set to medium heat, add your diced onion. Cook until it is transparent, then add your minced garlic. Let that cook for about 2 mins, the name of the game is low and slow, you get the best flavors that way. While this is cooking and you are moving those onions around often, slice your spaghetti squash lengthwise making sure you cut off both ends first and let it cool for a few mins. before attempting to scoop out the guts. It's okay if it gets a little cold, we are going to toss the "noodles" in the sauce later and that will warm them back up.

After you have cooked the garlic and onions down some, add the vodka. I turned down the heat to medium low for this part. You will want to let the vodka reduce down to about half it's size, this will take about 2-4 mins. but keep an eye on it and stir frequently That's when I started to scoop out the guts of my spaghetti squash. *(Now if you are using chicken stock, it will likely take longer for it to reduce and there is no need to reduce to heat.)

Once your vodka has reduced, add half the large can of tomato puree and stir well making sure everything is thoroughly incorporated. Turn up the heat back to medium and add the one cup plus a splash of heavy cream. Now I know what you all are thinking, "that's not healthy"! I never said that it was fat free, I believe that fat is okay in moderation and you can cut back in some areas to give way to others. Also because we don't have a true starch our bodies are able to dispose of the fat a lot quicker.

After adding the cream, add the spices, pepper flakes, sugar sub, 1 pad of butter, salt/pepper** and let cook for about 5 mins, again stirring often. When this is happening begin to scrape down the sides of your spaghetti squash to get your "noodles". After the 5 mins, add the "noodles" and cheese and let cook on low for about another 5 mins. Before the last minute, add the chopped basil, reserving a few pinches for plating.

Top with some more grated cheese and a pinch of basil. It's so good!!!!

**TASTE, TASTE, TASTE! I always taste my sauces while cooking, it's the only way you will know if it is seasoned right. For me that meant about 1 1/2 TSP of Salt and 1 TSP of pepper.

Now if you have to have a meat with this, which to be honest I didn't miss it, you can cook some boneless chicken breast in the oven in chicken broth and slice them up and toss them in.

Well I truly hope you enjoy this dish and don't be afraid to lick the plate, I sure did :) Til next time.

Oh and depending on the size of your spaghetti squash you can get about 4-6 portions out of this and for a cup of this dish, less then 250 calories.

Next up, Chocolate Brownies!!!!

I'm BACK!! Berries & Lemon Whipped Cream

2012-06-22T10:24:00.001-05:00

Well I am so sorry for extended silence. My life got pretty crazy there for a few months. As I said in my last blog, I have recently moved to Texas to start a new job. I am really enjoying my job but it has definitely changed my former routine. As a person who lives her life based on routine, it's really easy to get off course when life happens and interrupts our daily patterns. I have really had to pull myself back to living a healthy lifestyle. It's real easy to get out of cooking healthy foods because we had a long day and Chickfila is so much easier and a salad is healthy, right? Well those stops add up and prevents a healthy variety of good foods. I realized that I was getting sick of being on this "diet" and wanted real food. STOP, there was my problem. I was having so many salads that it felt like I was on a diet. The key to living a healthy lifestyle is to not eat so many salads, yes they are good and the dressing in moderation is okay, but we will find ourselves bored of the plain salad day after day. We NEED that variety of veggies, lean meats, and fruits. It's what makes this easy. So here I am going back to the basics with myself. It happens folks, we are not all perfect. The key is to see it, stop it, and fix it. That being said, I have started to experiment in the kitchen again and I am excited about it. This weekend I will really be setting time aside to focus on this and make it a priority in my life again. That being said, I have this great recipe idea floating around in my head that I am dying to try out!!!

Until then I will leave you with this one.

Berries and Lemon Whipped Cream

So I first had this dessert dish when I was in Italy a few years back and it was full of sugar and all that goodness, but with today's sugar substitutes it's so easy to transform this dish to a healthy yummy dessert for the whole family. It's one of my go to recipes. With 4th of July right around the corner, this dish will most certainly impress your guest! It has beautiful colors and very patriotic!

Berries:
5lbs of washed, hulled, slices Strawberries
2 pints of washed Blueberries
1 Pint Raspberries
(Add 1 pint of blackberries if you like them.)
1/4 Cup Xylitol or Erythitol
Lemon
*Orange, optional

Mix all of theses together in a large bowl with the juice of 1 small lemon along with 1TBSP of the lemons zest. Some times I like to throw in a little fresh squeezed orange juice. Mix all of this together with about 1/4 cup of Xylitol or Erythitol. I prefer the Erythitol because it doesn't bother my stomach as much but I understand that it's kind of hard to find. Let all of this sit and soak up those juices for about an hour in the frig. While that is all going on, time to make the Lemon Whipped Cream.

Lemon Whipped Cream
I have to confess, this I could, (and have), eat this all by it's self. IT IS SO GOOD!!!

2 1/2 cups of Heavy Whipping Cream
1/4 cup of Xylitol or Erythitol
1tsp Vanilla Extract (make sure it's sugar free)
Zest of a Lemon
The juice of 1/2 a lemon (if you like it tart, add the whole thing)

Begin by making a simple whipped cream. Grab your mixer and go to town on the Cream, Sugar Sub, and Vanilla. Once you are just about to get stiff peaks toss in your lemon juice and zest. Mix until you get stiff peaks. refrigerate for about 30 mins.

DISPLAY
This dish screams for a beautiful clear bowl!!! I have a cool cake stand that you can flip the lid over and it fits perfectly into the base and makes a beautiful parfait bowl.
This a great layered dish. You can add a layer of mixed berries and spread some of the lemon whipped cream, then repeat, oh man my mouth is salivating for this already :)
Prefect for your 4th of July party!
Or if you are having a dinner party these are beautiful to serve in martini glasses with a dollop of the cream on top.

*Now I know some of you want an even easier way to do this dish. I do have one quick shortcut. If you find Sugar-Free ready made whipped cream, you can just stir in the zest and juice and it works just as good.

Well I hope you and your family enjoys this dish like I do! Next time I am hoping to have my secret dish ready to share, I am really pumped about it!

Broiled Squash- Phase 3

2012-01-14T11:31:00.000-06:00

Well I know it has been a while since my last post, but so much has happened since then. I ended up in the hospital to have an unexpected surgery, then Thanksgiving hit, then I started interviewing for a couple of job, then landed one of the jobs, and finally I moved to Texas for the job.

Even though all of the chaotic things we going on in my life I still made healthy food a priority, I didn't cave in because of the stressed of life.

3.5 oz Squash: 35 calories

Well this recipe is for all of those squash lovers, I am not one of them. My parents love squash and really enjoy this dish.

1lb Summer Squash, sliced 1/2" thick
1tbsp of Olive Oil
1tbsp chopped fresh Rosemary
1/2tsp freshly ground Nutmeg
1tsp Kosher Salt
1/4tsp Ground Pepper

Add all ingredients and toss to combine.
Place squash on top of a metal cooling rack on top of a baking sheet.
Place in oven that is set to broil for 8-10 mins or until golden brown.

Phase 2 revision, just substitute the oil with chicken stock.

Faux S'mores-Phase 3 or 4

2011-10-26T00:32:00.000-05:00

I created this dish because we were having a women's event that was having s'mores and I thought it was a tragedy to not be able to enjoy a sweet treat with everyone else. There were so many women there that was on the diet that we just had to come up with something for them. Well it was a hit, not only did all the women that were on the diet love them, a ton of women not on the diet wanted one! Well if your family is having a bonfire try making these instead of the other versions.

75 calories for a large one.

Graham Cracker Cookie:
1/4 cup Grapeseed Oil
1/2 cup Kroger Brand Brown Sugar Substitute
1 tsp Vanilla Extract (check for sugar)
3 cups of Almond Meal
1 tsp ground Cinnamon
1/2 TBSP Baking Powder
1/4 cup Water
1/8 tsp Maple Syrup Flavoring

-Mix all wet ingredients on medium speed.

-Slowly add dry ingredients to wet mixture.

-Add water

-Place dough in refrigerator for at least 1 hour.

-Cut 2 pieces of parchment paper the size of your cookie sheet.

-Spray with vegetable spray.

-Place one piece of parchment paper on the bottom and one on top.

-Roll out dough to evenly flatten.

-Place tray in refrigerator for 30 mins.

-Once dough is flat take a pizza cutter and cut dough into 2" squares.

-Bake at 325 for 15-17 mins.

-Let cool for 30 mins., Break apart, and place on cooling rack.

(This dough also makes a great crust for cheesecakes or any graham cracker crust.)

For the Chocolate and Marshmallow filling purchase Walden Farms Chocolate and Marshmallow Dip. Place a spoonful on a cookie and place together.

Store cookies in a dry container.

Greek Style Moroccan Infused Sweet & Spicy Shrimp- Phase 2

2011-10-26T00:07:00.000-05:00

I love shrimp and I love finding new ways to eat it. I also love foreign flavors and this happens to be one of my favorite combinations. Now don't be freaked out by all the spices, they are amazing together. Enjoy!

5lbs of Frozen, Veined, Shelled Precooked Shrimp
Chicken Stock
2 tsp Coriander
1 1/2 tsp Cumin
1/2 tsp Stevia
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/8 tsp Ground Ginger
1/8 tsp Ground Nutmeg
1/8 tsp Ground Cinnamon
Salt to taste

On a large baking sheet evenly coat with Chicken Stock.
Spread frozen shrimp evenly on baking sheet.
In a small mixing bowl, add all spices and mix.
Evenly spread over shrimp.
Cook at 400 for 20 mins.
Add broth on top for additional flavor.

Pomegranate Jello-Phase 2 or 3

2011-10-25T23:56:00.000-05:00

If you are looking for another way to have your fruit, try jello. Now you don't have to have it with Pomegranate juice, any none sugar filled juice will work. It taste great with lemon and lime juice as well. In order for it to be a phase 2 food you will need to use grapefruit juice, orange juice, or lemon/lime juice.

2 Sleeves of Unflavored Gelatin
2 Cups of Pomegranate Juice, divided
2 TBSP Stevia

-Keep 1/2 cup of the juice at room temperature.
-Add both sleeves of Gelatin to juice to bloom, about 10 mins.
-In a medium sauce pan add 1 1/2 cup juice and stevia, let boil.
-Add bloomed gelatin to mixture.
-Refrigerate for at least 2 hours or until fully gelatinized.

Dijon Dressing or Marinade-Phase 2

2011-10-25T23:41:00.000-05:00

My mom likes mustard based dressings and this one I created for her.

2 tsp of Sugar-Free Dijon Mustard
1/2 cup of Red Wine Vinegar
1/4 cup of Chicken Stock
1/4 cup freshly chopped Parsley
1 tsp freshly chopped Thyme
1 tsp Salt
1/2 tsp Pepper

For a sweet variation add 1 tsp of Stevia or other Sugar Substitute.

Add to a bowl of spaghetti squash with some chopped bacon and chicken and wilted spinach for a delicious dinner while on phase 3 or 4.

Italian Vinaigrette Dressing- Phase 2

2011-10-25T23:26:00.000-05:00

It's really hard to have a salad without having salad dressing. I love Italian dressing and decided to create my own.

Ingredients:
1/8 cup of Red Wine Vinegar
1/4 Cup of Chicken Stock
1 tsp Stevia
1/8 tsp Marjoram
1/8 tsp Basil
1/8 tsp Oregano
salt & pepper to taste

Add all ingredients to a bottle with lid, shake and pour.

Keep in refrigerator.

Chocolate Muffins-Phase 3

2011-10-12T16:29:00.000-05:00

Oh man did I fall in love with these, they are so good! I LOVE chocolate and boy did these hit the spot. It was hard not to snack on them all day :)

Dry Ingredients

2 Cups of Almond Flour/Meal

1/2 Cup Cocoa Powder

3 TBSP Stevia

1 TBSP Cinnamon

1 tsp Nutmeg

1 tsp Baking Soda

1/2 tsp Sea Salt

Wet Ingredients
1/4 Cup Unsweetened Apple Sauce
3 Eggs
1/4 Cup Grapeseed Oil or Liquid Coconut Oil
1/2 Cup Liquid Stevia
1 Cup Chopped Nuts, I used Almonds

Cream Cheese filling
1/2 lb Softened Cream Cheese
1/4 Cup Stevia, Raw
1/4 tsp Cinnamon
1/8 tsp Ground Ginger

Set oven to 350
-In separate bowls mix all dry ingredients together making sure to get all the clumps out.
-In another bowl mix all wet ingredients together.
-Using the Muffin Method, slowly add dry ingredients to the mixed wet ingredients.
-Spray muffin cups with a light coat of cooking spray to prevent the muffins from sticking.
-Evenly distribute batter between muffins cups
-Bake for 22-24 mins.

-While muffins are baking prepare filling.
Mix all ingredients together and place in piping bag.
If you do not have a piping bag, grab a sandwich bag and scoop filling inside, cut off one corner before using.

Once Muffins have cooled cut a small circle out of the center of the muffin, fill with filling.

Again, I like to make these in miniature form to prevent from eating too much because they truly are addictive!

They are great for breakfast, a snack, or even for dessert with a little ice cream. Enjoy!!

Taco Shell- Phase 3

2011-10-12T16:03:00.000-05:00

Okay so I have to admit I did not come up with this one, I found it online and just had to share it. I did make some additions to it.

1 shell is about 69 calories

Ingredients
-shredded cheese of any kind that melts well.
-oregano

On a thin piece of parchment paper place about 1 oz of Shredded Cheese in the center of the paper kind of spread out, sprinkle a little oregano on cheese.

Microwave for 1 min until cheese bubbles and is slightly brown.

While cheese is still flexible bend into a taco shape and place between two objects that will help it keep it's shape until it cools.

Roll a medicine bottle in parchment paper and place in the center of the cheese to help hold shape.

Once cool, peel and stuff with your favorite taco ingredients.

Coconut Blueberry Muffin-Phase 3 Maintenance recipe

2011-10-12T15:49:00.001-05:00

I have finely gotten an opportunity to start posting all my Phase 3 Recipes. I remember when I started maintenance how excited I was to start experimenting with coconut flour and almond meal.

I know that many of you have busy mornings with getting the kids ready for school and getting ready for work and you just don't have time to sit down and have breakfast in the morning. I know that for me I use to end up pulling through a fast food place to grab a biscuit or a muffin with my cup of joe. Well this is a simple solution! All it takes is one night a week when the kids are in bed. Having something like this on hand helps prevent falling back into bad habits.

For a standard size muffin about :100 cals, for Mini: 35 cals.

1/3 cup Coconut Flour
3 Eggs
1/4 cup Melted Butter
1/4 cup Sugar Substitute (liquid form, dissolve in water)
1/2 cup Blueberries or Raspberries
1/2 tsp Cinnamon
1/2 tsp Vanilla Extract
1/2 tsp Baking Powder
1/4 tsp salt
2-4 TBSP Unsweetened Apple Sauce

Oven set to 375
-Whisk Eggs together in a mixing bowl, slowly stream melted Butter while continuing to whisk Eggs.
-Once Butter is evenly incorporated add Salt and Vanilla Extract, mix well.
-Add liquid Sweetener
-Whisk to fully incorporate.

-In another mixing bowl, mix together Coconut Flour and Baking Powder.

-Slowly add dry ingredients into the wet mixture.

-Add 1 TBSP at a time of Apple Sauce. You will want the consistency that will hold up the berries but not too thick. This will also help keep the muffins moist, because coconut flour tends to absorb all liquid.

-Gently mix berries and divide among muffin cups about 3/4 full.

-Bake for about 15-18 mins or until golden brown on top and a toothpick comes out clean.

*I like to do them as mini muffins to help with not getting to much sweet stuff in my system, bake time will be slightly different.

ENJOY!

Beanless Chili- Phase 2

2011-10-12T15:06:00.000-05:00

Now that the temperatures are starting to drop there is nothing I love more than a big bowl of Chili. My dad makes the worlds best chili! Unfortunately it is loaded with things that we can't have, brown sugar, beans galore, cheese...
Well all that doesn't mean that you can't have a healthy yet delicious version. I began thinking about my marinara recipe and started there. I love hot and spicy food so this was fun to develop.
Well I will not make you wait any further!

3 oz Beef : 117 cal, 3.5 oz Tomato Sauce: 60 cal

Ingredients

4 cloves of Garlic, minced and reserved

3 TBSP of finely chopped Chives

2 TBSP Fresh chopped Marjoram or 1 TBSP dried

2 TBSP Fresh chopped Sage or 1 TBSP dried

1 TBSP Fresh chopped Rosemary or 2 tsp of dried

1TBSP Fresh chopped Oregano or 2 tsp of dried

1TBSP Dried Oregano

2 tsp Salt, divided

1 tsp Onion Powder, divided

1 tsp Black Pepper

1 tsp Chili Powder

1 tsp Cayenne Pepper

1/2 tsp Sumac Berry, reserved

1/4 tsp Stevia

1/8 tsp Ground Cinnamon

2 TBSP Garlic Red Wine Vinegar or just Red Wine Vinegar

1 TBSP Liquid Aminos

1/4 tsp Liquid Smoke

about 3lbs of 96/4 Lean Ground Beef

2 Dried Ancho Chili Peppers, chopped with seeds

1 Large can of Tomato Sauce

1 15 oz can of Tomato Sauce

1 15 oz can of Tomato Puree

1 can of Rotel

1 can diced Tomatoes

1 6oz can of Tomato Paste

1 Large jug of V8 juice, do not use the low sodium it has sugar in it.

Sugar Free Chicken Stock

-In a large skillet brown beef in about 1/4 cup of chicken stock, add just a little salt.

-Once the beef is cooked through drain all fat and rinse under cold water, wipe pan of all grease.

-Place meat back in skillet and return to medium heat, add 1/4 tsp Salt, 1/2 tsp Sumac Berry, 1/4 tsp Onion Powder.

-Let cook for another 5-7mins

-In a crockpot on medium heat add all cans of Tomato Sauce, Puree, Paste, V8, Diced Tomatoes, Rotel.

-Add Chives, Rosemary, Oregano, Sage, Marjoram, Cayenne, Chili Powder, Pepper, Cinnamon, Stevia, Vinegar, Aminos, and Liquid Smoke.

-After meat has cooked, add to crockpot

-In the skillet add about 3 tbsp of Chicken Stock, add minced Garlic and Ancho Peppers with seeds. Cook for about 10 mins.

-Add cooked Garlic and Ancho Peppers to crockpot.

-Stir and leave closed on high heat for 2hrs, do not open.

-After 2 hours stir, let cook on high for an additional 2 hours.

-After 4 hours on HIGH, stir chili and turned down on medium for 3 hours, stirring every 1 1/2 hours.

After the 7 long hours in the crockpot grab a ladle and dip out some of this winter-time goodness.

I like to dip my Grissini Breadstick in my chili.

*If you are on phase 3 sprinkle with a little cheese.*

**For Thicker chili add about 1 1/2 tsp of Guar Gum to thicken it up or subtract about 1/2 cup of V8 juice.

Spicy Moroccan Shrimp- Phase 2

2011-10-12T13:13:00.001-05:00

I love Shrimp but man do I get bored of having something the same way day after day. I am not afraid of spices and love to play around with different flavors. It's been rather rainy lately and I just wanted to mentally escape from the gray skies. Spices and food are such a great way to get away and enjoy a moment in a far away land.
Lately I have been craving foreign food; Greek, Mexican, Italian, Middle Eastern, you name it. I have really been wanting something spicy and different. I was watching my favorite network, Food Network, and it seemed like that day was Moroccan themed. So I decided to get inspired and make a Moroccan dish and since I pretty much eat fish every night I decided to go with shrimp.
Shrimp is a great fish for going a little wild with your flavors. It will taste pretty good anyway you flavor it.

2lbs of Shelled, Deveined, Precooked, Frozen Large Shrimp (I do frozen because it helps prevent the fish from sticking.)
3-4 cloves finely minced Garlic
4 tbsp Chicken Broth (Remember there is a specific type that we use)
2 tsp Paprika
1TBSP ground Coriander*
1TBSP Ground Cumin
1 tsp Ground Ginger
3/4 tsp Cayenne Pepper
1/2 tsp Salt
1/8 tsp Cinnamon
1/8 tsp Stevia
1/2 Lemon, reserve
More Chicken Stock, reserve

* Note* Now I know that not everybody has Ground Coriander in their spice cabinet, so you can substitute with an ADDITIONAL TBSP of Cumin and 1/8 tsp of Ground Clove.*

-Preheat oven to 400
- Mix all ingredients together in a small mixing bowl EXCEPT the RESERVED ingredients.
-On a large cookie sheet add a few tablespoons of Chicken Broth
-Evenly spread Frozen Shrimp on the Cookie Sheet
-Squeeze the juice of 1/2 a lemon over all the Shrimp
-With a Rubber Basting Brush, evenly coat Shrimp
-Place in oven and bake for 18-20mins

Once you have served the shrimp spoon a few spoonfuls of the shrimp broth over your plate for additional flavor and enjoy.

I hope you enjoy this little escape to Morocco, I know I did!
I am currently working on my Phase 2 Beanless Chili, once that baby is complete I will post the recipe.
I have a ton of Phase 3 recipes that I am about to post too :)

Pistou Sauce-Phase 2

2011-09-08T20:18:00.001-05:00

I love sauces and honestly it's hard to have sauces on phase 2 because most of them have oil. I also love pesto and in doing some research I found a french version of pesto called Pistou (sounds like Pea-stew, kind of looks like it too). If you know how to make pesto you know it has pine nuts and cheese but Pistou is pretty much the same but with out the nuts and cheese.

That being said here is the recipe:

1 cup roughly chopped fresh Basil
2 Cloves chopped Garlic
1/4 cup Chicken Stock
1/4 tsp Lemon Pepper
1/8 tsp Pepper
Salt to taste
a Pinch or two of Guar Gum

In a food processor at everything except the chicken stock and puree. Once everything is finely chopped add the chicken stock a little at a time and pulse. Once you reach the desire consistency your down.

I love this sauce, I put it on chicken, cod, beef, and in my marinara or tomato soup.

Cucumber Kanikama- Phase 2

2011-09-08T20:05:00.001-05:00

MMMMMM.... Now my one of my favorite types of food is Japanese sushi and I have a favorite Sushi spot on the northside if town. I like sushi but my biggest draw to this particular sushi place is their Cucumber Kanikama salad. I love it! When I go that is pretty much all I get...okay I lie I get a Spicy Chicken Roll too :)

So I decided that it couldn't be that hard to figure out their recipe for the dish, Cucumber and Crab were a given but what else. I figured that they probably used some soy sauce and maybe rice vinegar but what else. Well a little call to the restaurant and I found out what that other ingredient was, sesame seed oil! Well most of those components are not allowed but luckily they are easily substituted.

3 oz Crab Meat: 61 calories, Cucumber: 45 calories

Onto the components:
-1 Large Cucumber, sliced or diced
-3oz of Crab meat (if you are not using fresh crab find some that is not vacuum sealed in sugar)
-Prepared Kanikama Sauce (see kanikama sauce page: http://hcgfoodrecipes.blogspot.com/2011/08/kanikama-sauce.html)

Mix all together and wallah!
Up next: Pistou Sauce

Lemon Tilapia-Phase 2

2011-09-08T19:46:00.001-05:00

I'm not a real tilapia fan but it happens to be my mom's favorite fish. She eats this about 3 nights a week :) It's a great quick and easy dish to make on the fly.

Set your oven to 375

Grab a baking sheet

I know that during phase 2 the hardest part it food not sticking to your baking pan. There are two way around this challenge,

1st- squeeze a lemon over your pan and slice a lemon and place fish on top

2nd- Pour about 1/4cup of chicken or fish broth on baking sheet.

For this recipe I am going with the second method.

3oz Tilapia: 82 calories

After placing the fish over the broth season with:

-Dried lemon peel

-Cracked pepper

-Sea Salt

-Oregano

-Marjoram

-Basil

Cook for 15-20mins

I like to squeeze a lemon wedge over the fish once it's done cooking.

Enjoy! Up next Cucumber Kanikama

Beef & Broccoli Stir fry-Phase 2

2011-09-08T19:45:00.001-05:00

I know many people love Chinese food, here is another great Chinese dish!

Hope it hits the spot!

3oz Beef: 175 calorie, 3.5oz Broccoli: 33 calories

Here ya go...
-2 cups Broccoli florets
-1/2lb Beef Sirloin steaks, thinly sliced
-2TBSP Liquid Aminos
-2 Cloves Garlic, minced
-1tsp Onion Powder
-1TBSP fresh chopped Parsley
-a few tablespoons of Chicken Broth

>In a large skillet, or wok, put a few tablespoons of chicken stock and saute beef until brown.

> Add garlic, onion powder, broccoli, parsley, and liquid aminos

> Saute until well done

And presto, your dinner is complete :)

If you are not a beef fan, substitute the beef with chicken.

Up next Lemon Tilapia

Romaine Tacos- Phase 2

2011-08-23T16:58:00.001-05:00

This just came to me one day. I actually was having it as a cold dish and thought, it would probably be good hot.

3.5oz Salsa: 35 cal, 3oz Beef: 115 cal, 3oz Chicken: 141 cal, 3.5oz Romaine: 17 cal
(Meal does not include guacamole like the picture shows)

Food:
1 Lb Extremely Lean Beef Prepared (See Spaghetti Squash Recipe) or 1 Lb Prepared Chicken (See Chicken Recipe)
3.5 oz Romaine Lettuce (If it is the small heads of lettuce it should be about 5-6 pieces, if it is the large type the 3 outer pieces. Just cut the large ones in half)
1 small tomato or sugar-free salsa (optional, remember it counts as a fruit)

Ingredients for Meat:
3TBSP Tomato Paste (sugar-free)
1TBSP of Chili Powder
2tsp Onion Powder
1tsp Cumin
1tsp powdered Oregano (if you don't have powdered oregano use Ground Sage, works just as good)
1tsp Paprika
1tsp Garlic Powder
1tsp Stevia
3/4tsp salt
1/4tsp Red Pepper
Splash Lemon Juice
Splash of Chicken Broth
3/4 cups of Water

BEEF:
Here is a refresher on how to prepare the beef.
4% Fat Ground Beef Round
In a deep skillet at 1lb of beef. Brown unseasoned. When the meat is thoroughly browned and you don't see anymore grease producing strain and rinse with hot water. Wipe out skillet until all oil is gone. Put meat back into the skillet and follow cooking instructions listed below the chicken prep instructions.

CHICKEN:
A refresher on how to cook the chicken. The one thing that we will be doing differently is we will only be using the chicken broth, no spices or other seasonings.
In a deep skillet fill up to a third with chicken stock. Place chicken in skillet and boil on medium for 20-25 minutes. I like to flip them once within the 20 minutes.
Once you are done cooking the chicken, shred with fork.
Empty skillet of chicken stock (I would save it in another bowl or baggy), and place shredded chicken back in the skillet and follow the cooking instructions below.

Add all spices, mix well
Add Lemon Juice, Chicken Broth, Tomato Pasta, and Water. Mix well.
Let the meat soak in the seasons and sauce for 10-15mins on medium to low heat.

Measure out your allotted portion and evenly distribute between your Romaine pieces.
Optional: Top with a spoonful of salsa and it's ready to go.

This would as be good with Precooked Shrimp that is tailless and shell-free
Just think, in phase 3 you can add some cheese :)
Enjoy!!

Next up, Beef & Broccoli Stir-fry

Frozen Lemonade- Phase 2

2011-08-23T16:10:00.001-05:00

This is such an easy, delicious treat to make! I love it!!!

0 Calorie Treat! (Unless you add the Strawberry)

You need to have a blender for this one

1/2 cup of lemon juice (I use lemon juice because it has no calories and is tangier)
12-16oz or 1.5 cups of Ice
1/2 cup of water
1/4 Cup of Stevia ( I know that sounds like a lot but the lemon juice needs a lot of sweetener)

Add all ingredients and blend until the ice is more like and icy texture

To jazz it up, if you are having strawberries that day through in one to the blender and blend with the lemon mixture.

If you want it a little more solid, stick in freezer for an hour or two.

This also makes great and faster Popsicles, just pour mixture into your popsicle holders and stick in the freezer for about 4 hours and your are good to go!

Enjoy!

Next time on the Food Blog: Romaine Tacos

Apple Crisp- Phase 2

2011-08-23T15:52:00.000-05:00

Oh this is such a great sweet treat! It will be especially great in the winter with a cup of tea, yum!

It's an updated version of baked apples!

With a medium apple, everything include = 111 Calories

Preheat your oven for 400F
Ingredients
1 Apple-Cubed (This recipe is great for those apples that are on their last leg)
1/2 lemon (if you are using lemon juice, 1/4cup)
1TBSP Water
2tsp Stevia or Truvia
1tsp Cinnamon

In a oven safe bowl place all ingredients in bowl and evenly coat with the mixture. Bake for 20 minutes.

While the apple is baking start making the topping.

Topping:
1 Melba Toast (Sea Salt or Whole Grain works best for this)
1tsp Milk
1tsp Cinnamon
1tsp Stevia
1/4tsp nutmeg
1/4tsp Pumpkin Pie Spice

In a food processor crush up your Melba Toast. Now if you don't have a food processor or just don't want to clean another dish, place toast in a small Zip-lock baggy and take a rolling pin to crush it up, works just as good. It should be kind of a dust consistency. Add spices to you crushed Melba Toast and thoroughly mix. Slowly add your Teaspoon of milk. It will start to make little pellets which is what we are looking for.

Once the time goes off on your baked apples, take them out of the oven and change the temperature to low broil.

Add the Crumble Topping on top of your baked apples and sprinkle a little Stevia and just a touch of cracked Sea Salt or Fleur De Sel, which is a flaky french salt that is great for sweets! Place back in oven for about 2-3 minutes or until the topping looks crispy.

Let it cool for about 2 to 3 mins and then enjoy!

Up next Frozen Lemonade!

Lettuce Wrap-Phase 2

2011-08-23T14:22:00.001-05:00

So if you are looking for a quick, easy, delicious, and satisfying lunch, look no further. These wraps are a delicious way to fill you up.
I eat these like every other day!

3oz Chicken: 141 cal, 1tsp Dijon: 5 cal, 3.5oz Lettuce: 17 cal

What you need:
1 Head of Boston Lettuce or Butter Lettuce
3 Oz Prepared Chicken (Also works well with the Buffalo Chicken Recipe)
Publix Greenwise Tangy Dijon Mustard

I go for the Boston or Butter Lettuce, they are the same thing just named differently depending on the region you are in, because it is sweet and delicious. It's my favorite lettuce! Also, it makes great wraps!

You usually get about 3 or 4 wraps with this.
For the chicken what I like to do is shred it up with my fork. You just kind of scrap it with your fork. It makes a lot more meat then just cutting it up into pieces. It's takes a little more work but it makes you think you get more, even though 3 ounces is 3 ounces whether or not it is shredded or cut but for some reason it just looks like more.

Evenly distribute between your pieces of lettuce.
Add a teaspoon of the dijon to each wrap. Note that 1tsp is 5 calories, so don't forget to count it.

Now if you are like me and love sandwiches, you know the best part of a sandwich is the pickle. What I do is I get baby organic dill pickles that are nothing but cucumbers, salt, vinegar, garlic, water; and I get 1 small pickle and slices it up to top off my wraps. That decision is up to you.

I hope you enjoy your quick and easy lunch!

I'm thinking it's probably time for a dessert recipe, are you with me on that?
Next is my YUMMY Apple Crisp!!!

Sweet Vidalia Onion-Phase 2

2011-08-23T13:52:00.001-05:00

Okay so I have a confession to make... I use to hate onions! I liked how it flavored food but I don't know there was just something about it that just turned me off, probably a texture thing. Now my mom use to make Vidalia Onions with butter and put it in the microwave and basically this is just a healthier version of her recipe.

Oh yeah, that dislike of onions no longer exist. After just making this for my mom and seeing how much she loved it, I thought I would give it a try. It made an onion lover out of me!!!

3.5oz or about 1/2cup Vidalia Onion: 36 cal.

Whatcha need:
1 large Vidalia Onion (some stores just call them sweet onions, same thing.)
1/3 cup chicken broth (this is a good time to use some of the stock we saved from our chicken recipe)
4 TBSP Garlic Red Wine Vinegar or Red Wine Vinegar and 1/8tsp of Garlic Powder
Pinch of Stevia
Salt/Pepper
Microwaveable bowl

The How:
Slice the ends off of your onion. Run your knife from top to bottom just piercing the first layer of outer skin to remove the peel. Slice your onion in half, then each half into thirds. You should have 6 nicely sliced pieces. Place all pieces back together in your microwaveable bowl. Now you want a bowl big enough that the pieces don't fully touch each other but aren't too spread out. Add your chicken broth, vinegar, salt/pepper, and pinch of stevia. Now how long you microwave it for depends on the size of your onion. for an onion that is about a pound go for about 8-10mins. For any size microwave for at least 6mins. You want your onion to look semi-transparent and very tender.

Once you are done serve, I love it with steak. Don't dump the juice that it makes! It's great as a Sweet Vidalia Vinaigrette Dressing for salads!

Now as promised next up, Chicken Wrap!

Spaghetti Squash with Ancho Pepper Marinara over low fat beef- Phase 2

2011-08-23T12:27:00.001-05:00

Now I have to admit, I am a pasta lover to the extreme. I swear there is Italian blood running through my veins somewhere in me! I love everything Italian!!! So you can understand why giving up my carb loaded pasta would be the biggest challenge yet for me. I spent a good part of last Saturday talking with whole food experts and chefs to get some creative solutions around my pasta fix and some other great advice, tips, and recipes. One of the chefs mentioned that a lot of the people that she knew raved about how great Spaghetti Squash was. Me I had my doubts, nothing can replace pasta in my head, I'm not a big fan of Squash either. So I tried it.

Now a couple of things, you have to be willing to sacrifice your fruit but it is totally worth it and your don't really get hungry in between.

This recipe is a little more complicated than all the other recipes that I have been posting, so I am going to break it down into three parts. Part One, Everything you need to know about the squash. Part Two, The Meat. And finally Part Three, The Ancho Pepper Marinara.

3.5oz Spaghetti Squash: 18 cal, 3oz Beef: 115 cal, 1/2c Tomato Sauce:40 cal, Melba Toast: 15 cal

Part 1- The Spaghetti Squash
Now first off I want you to take some deep breaths and relax, preparing this is not as hard as you would think!
When you go to the store to pick out your Spaghetti Squash pick a good one, large lemony yellow in color looking squash. If it is green don't use it! Also, I have found that the larger the Squash the easier it is to work with after you cook it. I go for about 4-5lbs. Now be sure that you are getting Spaghetti Squash, regular Squash will not work for this recipe.

Another thing I just want to forewarn you about is the texture. The Spaghetti Squash doesn't really have a pasta texture, it's a little crispy, similar to Water Chestnuts (that watery crispy taste). Don't be turned off by the texture because it is very good! My family went on and on about how great it was! It also has kind of a sweet flavor to it and it doesn't leave you feeling weighed down and heavy after eating it. Okay enough about that, how do you cook this thing?!?!

It's easier that you would think. You have two options as to how you cook it. The 1st is kind of like cooking a potato. You wash the Squash and stab it a lot all over and put in the oven. Now I put it on a heavy duty baking sheet because I thought it would be juicy but I didn't see any juice once I got done cooking it. The advantages of cooking it this way are, it's easier initially and you can start cooking it and just walk away.
Disadvantages are, man is it hot to deal with once you are done cooking it, the guts are kind of a pain to get out, and it takes longer. That being said, it's the way I do it.

The 2nd way to cook it is by cutting it in half long ways, scooping out all the guts and seeds (looks very similar to a cantaloupe). Advatanges, cooks in less time and not hot to handle. Disadvantages, have you ever tried to slice a large, hard Squash longways in half. That's why I couldn't do it this way.

Now if you are going for the 1st, whole, way Preheat your oven for 375F. Get the Squash, wash and stab like crazy. Ever had a bad day? Wanted to get your frustrations out on something? Here's your chance, just watch your hands. I stab the squash about 100 times, yes 100. The last thing I want to to clean up 4lbs of blown up squash in my oven :) Once you are done stabbing the life out of your squash, place on a heavy duty cooking sheet (turkey pan works great for this) and place in your 375F oven for 1hour to about 1hour 20mins. Now my large spaghetti squash's skin kind of cracked open a little and at about an hour and I took it out. The skin should almost be shell-like, kind of hard but kind of flexible.
Now this is where going for this option is kind of a pain. This baby is hot, so you may want to let it cool for about 10 mins before handling, I unfortunately did not. Talk about a good game of Hot Potato, or should we say Hot Squash. Anyways, once you can easily handle the squash cut in half longways. Now another pain about cooking it this way is removing the guts without removing the meat. The best way that I found to do this was by taking a good sharp knife and running it all the way around the guts and underneath (kind like how you do a cake), then getting a large soup spoon and it pretty much easily comes out. Repeat on the other half. Now you are probably looking at the squash wondering where the pasta stringy part comes from. Clean off your spoon and gently scrap the squash from side to side (not long ways), you should see little stringy pieces starting to gather in the center. I scoop and place in a bowl. Keep doing this until you have gotten all the meat out, then repeat on the other half.

Now if you decided to go with the 2nd method of cooking it and where successful in slicing your Spaghetti Squash in half prior to baking then you will want to follow along with these instructions. Again Preheat your oven to 375F. You don't have to stab your squash, just cut it in half longways and remove the guts. Now because the guts are a little more firm it may be a little more difficult to get them out. Best way is the same as we did once the squash was cooked. Take your sharp knife, run all along the edge of the guts and underneath and scoop with a large spoon. You may have to do a little more scraping to get them out. Place the halves on a heavy duty baking sheet in your 375F oven for about 30-40 mins, shorter cooking time is your reward for being able to slice that sucker. Once the squash is done cooking again you may want to let it cool until it isn't too hot to handle. Do the same scooping method listed above. Gently scoop with your spoon from side to side, not long ways. It should gather in the middle and scoop in bowl.

Now for both of these cooking methods you may find that your squash is too cool after handling it. Just pop it in the microwave for about 3 mins to warm it up or place back in the shell and put it in the oven for about 5-10mins depending on the temperature.

And now you're done with the Spaghetti Squash part. Now while all this is cooking you will want to be making your beef and marinara. If you are cooking the longer method wait until you have about 30mins left on your timer before you start the marinara and beef. If you are doing the shorter method, start on the beef and marinara right after placing the squash in the oven.

Part 2- The Beef

Now I used about 2 lbs of 4% fat beef. I know that that sounds like it is still to high but I am going to teach you a method that will help eliminate most of that fat.

Get a large, deep skillet on the burner going on medium high with your 2lbs of beef in it browning. No stock, nothing. I like to start poking it apart right away or you get clumps. Once your beef is done browning and you don't see it producing anymore grease, grab a heavy duty heat resistant strainer and strain your beef over hot water in the sink. This is how you get rid of all that excess fat. Now a key part in this is to wipe out your pan, making sure no grease is left in it.

Once you have thoroughly rinsed your beef and pan, place beef back in the skillet and on the stove. Add a few splashes of chicken stock and a good amount Garlic Red Wine Vinegar, Onion Powder, Pepper, and Sumac Berry Powder.

Now I know that it's is nearly impossibly to find Sumac Berry Powder but man does it do wonders to your meat. I found it at a spice shop on the northside but you can probably find it online. Definitely a great investment spice!

Let the meat soak in the flavors on low heat for about 10-15mins.

Part 3- Ancho Pepper Marinara
Now Don't be afraid of the Ancho Chili Pepper, they are amazing! I found mine at Kroger for 10cents!!!!

Ingredients:
1 Dried Ancho Chili Pepper
2 (12oz) Cans Hunts Tomato Sauce
2 (12oz) Cans Hunts Tomato Puree
1 (12oz) Can Hunts Diced Petite Tomatoes
1 small can or tube of Tomato Paste
(I use Hunt's because I know it doesn't have sugar in the original tomato products, if you look at the flavor varieties it does. Just check before you buy!)
Spices:
2 TBSP Sea Salt
2TBSP Dried Oregano
2TBSP Dried Basil
1tsp Onion Powder
3 Cloves of Minced, finely chopped Garlic or if pre-minced 3 tsp
1TBSP Pepper
2tsp Ground Sage
1tsp Stevia
1TBSP Marjoram (another great investment spice)

With the Ancho Pepper Remove the stem, if you gently pull on it most of the seeds will come along with it. Now the seeds are where the heat is, so for a spicier marinara add more seeds, for a milder marinara add less. Slide your knife down the middle of your pepper to open up. Scrap out all the seeds, keep what you want, toss what you don't. I like to save them even if I am not going to use them for this recipe for future recipes, just stick them in a Zip-lock bag. Now with the flesh of the pepper, roll it up and slice into stripes. Do a rough chop and toss in another pan from the meat.

I keep everything separate so that I can measure it all out individually and them mix it all on my plate.

After adding the pepper to your pot add your garlic. Place pot on medium heat and add all other ingredients.

Cook on medium to low heat for 20-30 mins to let all the flavors come out and then you are done!

Final Step-
Like I said I cook everything individually so that I know exactly how much of each portion I am getting. I kind of do a stacked method. Place the squash on my plate, weigh, then the beef, weigh, then the marinara, weigh. I like to go ahead and eat my Melba toast at the time like it's my bread stick. I found a roasted garlic one that just made the dish.

Enjoy, I know I did!

Next up, Sweet Vidalia Onion!!!

Dijon Herb Sauce-Phase 2

2011-08-23T10:33:00.002-05:00

This is such a great sauce. It is perfect for putting over a mild fish or chicken and baking it in the oven. Or you can use it as a dipping sauce for your chicken. I also love to make lettuce wraps, next up, and spreading some on it. You could also add more broth to make a Dijon Dressing for you salads. The uses for this sauces a limitless!

.5Cup Chicken Stock: 10cal, 1TSP Dijon Mustard: 5cal.

What you need:

1/2 cup* of Chicken Stock (if you have been reading all the recipes you will know that I am very particular about the Stock that I use.)
1/2 cup of Publix Greenwise Tangy Dijon Mustard (LOVE THIS STUFF)
2TBSP Minced, Fresh Herbs (Parsley, Basil, Chives, or Oregano are some great options. I Like the Basil and Chives)
1TSP of Minced Garlic

*If you want it for a Salad Dressing, add 1/4 cup of Apple Cider Vinegar and 1TSP of Lemon Juice, and additional Chicken Stock until you reach the consistency you like.

Now you have two options on how to do this, you can stick all the ingredients in a food processor and pulse a few times or if you don't want another dish to clean just stir it all up in a bowl.

Presto, your done. Spread over your favorite meat, dip your chicken in it, put on a wrap, whatever your heart desires. Its a great sauce to jazz up any dish!

Coming Soon... Lettuce Wraps. Yum, great Lunchtime meal that will fill you up guilt-free!
But first my all time favorite, Spaghetti Squash With Ancho Pepper Marinara and low fat Beef