HCG RECIPES FOR PHASE 2

Table of Contents
Rice Pudding..................................................................................................................................5
Strawberry Shake...........................................................................................................................5
Basic Chicken Noodle Soup............................................................................................................5
Chicken Chili..................................................................................................................................6
Fish / Prawn / Seafood and Onion Soup........................................................................................6
Chicken Bouillon Base (modified*)................................................................................................6
Chicken Chili (for 2)........................................................................................................................7
Karen’s YUMMY Chicken Soup.......................................................................................................7
Chocolate Candy with Macadamia Nuts........................................................................................8
Shirataki Chili Mac.........................................................................................................................8
Delmem's Strawberry Beret Slush.................................................................................................8
Low Carb Homemade Ice Cream....................................................................................................8
Orange Creamsicle.........................................................................................................................9
"Spagghetti" & Meat sauce............................................................................................................9
Beef Carnitas (HCG STYLE)...........................................................................................................10
Mom's Crazy Cabbage..................................................................................................................12
Hot and sour soup.......................................................................................................................12
Meat Loaf.....................................................................................................................................12
Sweet N Sour Beef w/ Braised Red Cabbage...............................................................................13
Taco Salad....................................................................................................................................13
Taco Salad....................................................................................................................................14
Thai Lemon Cilantro Beef with Peppers.......................................................................................14
Thai style garlic beef....................................................................................................................14
Virgin Sparkling Mojito................................................................................................................15
Refreshing Drink..........................................................................................................................15
Fruit Slushy..................................................................................................................................15
Spicy Apple Cider.........................................................................................................................15
Strawberry goodness...................................................................................................................16
Asian Apple Chicken Salad...........................................................................................................16
Buffalo Chicken Salad...................................................................................................................16
Chicken & Cabbage Stir "Fry".......................................................................................................17
Chicken & Celery stir "fry"...........................................................................................................17
Chicken Cordon Bleu....................................................................................................................18
Chicken curry...............................................................................................................................18
Chicken Fajitas.............................................................................................................................18
Chicken Verde..............................................................................................................................19
Chinese Chicken Salad.................................................................................................................20
Comfort-in-a-Bowl Chicken Soup.................................................................................................20
Greek Chicken..............................................................................................................................21
Leftover Chicken..........................................................................................................................21
Phase 2 Salad Dressing................................................................................................................22
Mock Chicken Fingers..................................................................................................................22
Mustard Ginger Chicken..............................................................................................................22
Mustard Lemon Chicken Breast...................................................................................................22
Orange Ginger Chicken (Spicy).....................................................................................................23
Amazing Chicken Chinese Salad...................................................................................................24
Curry Chicken for two..................................................................................................................24
Rotisserie Tenders.......................................................................................................................25
Spinach Chicken Strawberry Salad...............................................................................................25
Steak (or Chicken) Pizzaiola.........................................................................................................26
Stewed Zucchini w/ Chicken........................................................................................................26
Sweet-n-sour bok choy & chicken................................................................................................27
Thai Laab......................................................................................................................................27
48 calorie chocolate milkshake....................................................................................................28
Chocolate Craving........................................................................................................................28
Almond Macaroons.....................................................................................................................28
Baked Apple Crisp........................................................................................................................29
Phase 2 Smoothie.......................................................................................................................30
Candies Apples P2........................................................................................................................30
Lowfat Lemon Curd......................................................................................................................30
Meringue Cookies........................................................................................................................31
P2 'bread' strawberry shortcake, chocolate cookies....................................................................31
P2 Pound Cake.............................................................................................................................32
P2 Strawberry Popcicles..............................................................................................................33
Strawberry Smoothie...................................................................................................................34
Strawberry Sorbet........................................................................................................................34
The Best Part of Apple Pie!..........................................................................................................34
Yep, P2 friendly chocolate candy!!!.............................................................................................35
Creamy Asparagus Omelet..........................................................................................................35
Egg salad wraps...YUM!!..............................................................................................................36
Yummy Pancakes :-).....................................................................................................................36
Apple delight................................................................................................................................37
Baked Apple.................................................................................................................................38
Chocolate Covered Strawberries.................................................................................................38
Cinnamon Apple Snack................................................................................................................38
Cinnamon apple toast..................................................................................................................39
SALAD DRESSINGS, MARINADES, SAUCES AND SEASONINGS.....................................................................39
Biz's Asian Dressing......................................................................................................................39
"honey" mustard salad dressing..................................................................................................40
Creamy Chive Dressing................................................................................................................40
Creamy Dill Dressing....................................................................................................................40
Creamy Garlic Italian Dressing II, Variation of Karen's.................................................................40
Creamy Italian Dressing...............................................................................................................41
Garlic "Buttery" Sauce (Xanthan Gum)........................................................................................42
Homemade Ketchup....................................................................................................................42
Mustard BBQ sauce.....................................................................................................................43
Oil Free Caesar Dressing..............................................................................................................43
Orange Vinaigrette.......................................................................................................................44
Poppie Seed Dressing..................................................................................................................44
Sugar/Carb Free Pancake Syrup...................................................................................................44
Taco seasoning mix......................................................................................................................45
TaraMocki Teriyaki Marinade......................................................................................................46
Tweaked Richard Simmons dressing............................................................................................46
You call it Ketchup we call it Tomato Sauce.................................................................................46
Baked Scallops (or Shrimp)..........................................................................................................47
shrimp in microwave bag.............................................................................................................48
Broiled Shrimp Scampi.................................................................................................................48
Ceviche........................................................................................................................................48
No Cook Shrimp Ceviche..............................................................................................................51
Cocktail Sauce for shrimp & fish..................................................................................................52
Crab Bisque..................................................................................................................................52
Fish Chowder, thick and wonderful!............................................................................................54
Fish Pie.........................................................................................................................................54
Lime Shallot Tilapia......................................................................................................................55
Mustard Dill Shrimp.....................................................................................................................55
Orange Roughy Baked in Parchment...........................................................................................55
Shrimp Celery Apple Salad (Confetti Salad).................................................................................56
P2 Talapia Fish.............................................................................................................................57
Seafood Stew (over Miracle Noodles optional)...........................................................................57
Shrimp and tomatoes..................................................................................................................58
Shrimp Salad................................................................................................................................58
Shrimp Salad-Stuffed Tomatoes...................................................................................................59
Spicy Curry Shrimp and Napa.......................................................................................................60
Tilapia and Asparagus..................................................................................................................61
SOUPS, STEWS AND CHILIS..........................................................................................................62
"Creamed" Zucchini Soup -- 98 calories.......................................................................................62
Beef and Cabbage Soup...............................................................................................................63
1.5 Alarm Chili..............................................................................................................................64
The 11 day in a row chili (it’s that good!).....................................................................................64
Chicken Chili................................................................................................................................65
Chili Soup.....................................................................................................................................65
Savoy Cabage Chili.......................................................................................................................65
Mendy’s Cowgirl Chili.................................................................................................................66
Hearty Chili..................................................................................................................................66
Awesome 2 Alarm Steak Chili......................................................................................................67
Cabbage Soup Recipe- I found it!.................................................................................................68
Chicken and Brussels Stew...........................................................................................................68
Chicken Soup Recipe....................................................................................................................68
Chicken Spinach Soup..................................................................................................................69
Creamy Asparagus Soup-74 Calories............................................................................................70
French Onion Soup P2.................................................................................................................70
Lettuce Soup................................................................................................................................70
Protocol Egg Drop Soup...............................................................................................................71
Protocol Egg Drop Soup...............................................................................................................72
Phase 3 Italian Variation of Egg Drop Soup..................................................................................72
Spicy Chicken Soup......................................................................................................................72
Spinach Egg Drop Soup................................................................................................................73
Thai Chicken Curry Soup..............................................................................................................73
Tomato and Basil Soup................................................................................................................74
Broccoli with garlic.......................................................................................................................74
Caprese Salad (w/out mozerella).................................................................................................75
carmalized onions........................................................................................................................75
cole slaw......................................................................................................................................76
Dehydrated Onions......................................................................................................................77
Faux Pho Boiled Radishes............................................................................................................77
Grilled Asparagus.........................................................................................................................78
Grilled Onions..............................................................................................................................78
Onion rings..................................................................................................................................78
Pico de Gallo................................................................................................................................79
Radish Salad from Hcg.blogspot.com...........................................................................................79
Roasted Asparagus......................................................................................................................79
Sunomono (Japanese Cucumber Salad).......................................................................................80
Tomato and Cucumber salad.......................................................................................................80
Tomato Brushetta........................................................................................................................80
Tomato Brushetta........................................................................................................................81
Unstuffed Cabbage Rolls..............................................................................................................81
Chili..............................................................................................................................................81
Hamburgers.................................................................................................................................82
Inside-Out French Dip..................................................................................................................82
Mini Meatloaf..............................................................................................................................82
Biz's Thai Cucumber Beef Salad...................................................................................................83
Albóndigas Soup..........................................................................................................................83
Mmm Mmm Meatballs................................................................................................................83
Marinara Sauce............................................................................................................................84
Chicken and Cabbage Rolls..........................................................................................................84
Effortless Cream of Chicken Soup................................................................................................85
Kung Pao Chicken........................................................................................................................85
Mexican Chicken Soup.................................................................................................................86
Shish Kabobs................................................................................................................................86
White Chili...................................................................................................................................86
Tomato basil chicken...................................................................................................................87
Lemon Oregano Whitefish Packet w/ Asparagus.........................................................................87
Spicy Cilantro Whitefish...............................................................................................................88
Cioppino.......................................................................................................................................88
Wasabi Whitefish.........................................................................................................................88
Ginger Mahi Mahi........................................................................................................................89
Chilean Sea Bass..........................................................................................................................89
RECIPE IDEAS...............................................................................................................................89
Roast beef with cucumber...........................................................................................................90
Fillet of cod with fried tomatoes..................................................................................................90
Pickled Cucumbers.......................................................................................................................91
Lemon Cucumbers.......................................................................................................................91
Grilled Steak Salad.......................................................................................................................91
Seasoned Chicken Breast.............................................................................................................92
Seasoned Seabass........................................................................................................................92
Taco Salad....................................................................................................................................92

Rice Pudding

1 serving of Shirataki Noodles (1/3 pk) – “riced”, cut up into small pieces with scissors.
1 t Cinnamon powder
1/4 t ground nutmeg
1 pk Stevia
1/4 carton of Atkins vanilla shake.

I know, sounds great already. It is decadent and delicious and about 40 cals.
Instructions: You know what to do.

Strawberry Shake

1/2 serving of Shirataki Noodles (1/6 pk)

1 pk Stevia
1/2 carton of Atkins strawberry shake.
5 to 6 med strawberry (frozen preferred) or add more ice cubes
2 ice cubes (optional)

Put all ingredients into a blender and blend until ice is smooth. Enjoy! (You may have to use a
spoon) About 100 cals.

Note: You may sub another Atkins. I like Dark Chocolate with strawberries also.

Basic Chicken Noodle Soup

100g cooked chicken

1 stalk celery
1to 2 cups non fat chicken broth
3 cloves garlic
1 thick slice of onion - chopped
1 stalk of Bok Choi - chopped
1 or 2 leaves of cabbage - chopped
1/4 t red pepper
1/2 t parsley
1 serving of Shirataki Noodles (1/3 pk)
Ground white or black pepper (to taste)
Sea salt (optional)

Pour all ingredients into saucepan and bring to boil, except for noodles. Simmer for about 15
min or until celery is done. Add noodles and stir for 2 min. Then serve. This makes about 2 to 3
servings. I usually add somore (some more) (Like this word? You have my permission to use it!)
broth and/or noodles the next and following days to stretch to about 4 servings. About 150 cals
per.

Chicken Chili

I was playing around in the kitchen and figured out how to make an awesome chili. It’s
using everything we need in one of our meals during phase 2.I like mine spicy, of course
you can add or delete some seasonings if you wish.

Shredded cabbage, 2 cups chicken broth, and 1 teaspoon of the following. Cayenne
pepper, black pepper,.1 tablespoon of chili poowder,1 Tbs of cumin, and a couple of
pinches of dried chopped onions. Of course 100 grams of chicken breast.

In a medium saucepan add 2 cups chicken broth, bring to boil add spices, stir add
cabbage, then pre cooked chicken, stir constantly. The broth will begin to dissolve, so
you won’t have a soupy mess on your hands. Let simmer for about 10 mins or so, until
the cabbage is the way you like. You’ll have to play around with it a little to get it the
way you like, but everything in here seems to be ok for us. I had some yesterday and
lost 2.5 lbs on my next weigh in. Good luck Frank P.S. Don’t forget your fruit.

Fish / Prawn / Seafood and Onion Soup

Don’t turn up your nose at the Onion part! After 45 minutes of VERY low heat cooking, they are
sweet and yummy.

Take 100 grams of seafood from the permitted list. In the case of prawns to get the 100grams of
meat, its 120 grams because the shells weigh 20 grams. The shells must be left on (without
head) because the shells act like a stock.

Same with fish, get it on the bone. Allow for weight of bones to get the right weight of meat.
The bones act as a stock. I have tried it with and without the bones and bones add so much to
any soup.

One large Onion. Chop in half then chop into slices of about 2-3mm.

Boil the water (200-300Ml may need more) in a cooking pot of your choice. When it is boiling
turn down to the lowest setting possible. When bubbles have stopped from the boiling, put in
the 2 ingredients.

Add 1-2 cloves of garlic as well. The water should JUST cover everything.
Leave on the VERY low heat for 45 mins with a lid on.
Put into plate. Add good salt like Vogel’s, which is the best salt in the world. It has dried herbs in
it plus sea salt.
It’s hard to believe that such a simple soup would taste so great. Maybe because I’m starving!
Those onions are amazing.

Chicken Bouillon Base (modified*)

6 - 100 gram pieces of chicken breast
12 C. water
½ t. garlic powder
½ t. onion salt
½ t. celery salt
½ t. poultry seasoning
½ t. black pepper
1 ½ t. sea salt

Combine ingredients in soup pot and cook until chicken is done. Remove chicken and
refrigerate or freeze to use at a later time (6 servings). Also freeze bouillon base for future
cooking. Put 2 cups in a medium size container to make soups or 4 tablespoons in a small
container to sauté vegetables.
** Modified from 101 Worry-Free recipes by Leanne Mennemeier and Linda Prinster, page 20,
located in our Files Section.

Chicken Chili (for 2)

4 Cups Chicken Bouillon Base (from above)
2 - 100g pieces of Chicken cooked (from above)
4 - Small Tomatoes (chopped)
½ t Cumin
¼ t Oregano
¼ t Paprika
¼ t Chili Powder

Combine spices and bouillon in a medium saucepan. Heat on Medium/High heat and let
simmer. Cut one of the two pieces of chicken into cubes and place in the mixture. Take the
remaining piece of chicken and put it into a blender/food processor/magic bullet and shred the
meat nearly into a paste, this will combine with the sauce to make it creamier. Now combine
the chicken paste with the other ingredients and bring to a boil. Boil it, reducing the liquid, until
you have the thickness you like.
**This makes enough for two to share, and counts as 1 protein and 1 vegetable each.

Karen’s YUMMY Chicken Soup

3.5 oz organic chicken pounded with a mallet into a cutlet
1 c organic chicken broth (Pacific)
1 T organic oregano
2 t organic basil
1 T onion flakes
Juice of ½ organic lemon
5 oz tomato
To taste: garlic salt, stevia
Put all ingredients into a sauce pan and cook on LOW (or a crock pot) for an hour or more. When
the chicken gets tender, cut it up. Use garlic salt and stevia to taste!!
**Total calories 155

Chocolate Candy with Macadamia Nuts

Okay, so I'm not much of a cook... but here's something I threw together today.

4 TABLESPOONS UNSWEETENED COCOA

4 TABLESPOONS EXTRA VIRGIN COCONUT OIL
ARTIFICIAL SWEETENER
PINCH OF SALT
MACADAMIA NUTS (OPTIONAL)
Measure (and melt to liquid) 4 TBSP coconut oil. Stir in the cocoa, add salt & add sweetener to
taste. Pour into disposable plate (plastic or Styrofoam) - candy molds or
ice cube trays also work. If desired - sprinkle in Macadamia nuts. Place plate in refrigerator no
less than one hour to firm.

Makes approx 6 servings - about 3 carbs per serving from cocoa, other
ingredient carbs should not matter since mac & EVCO both increase the burn.

http://www.youtube.com/watch?v=9zqW6AVLLrw

Shirataki Chili Mac

Submitted by Judie T.

4 oz ground sirloin tip- cooked

1/2 can rotel tomatoes
2 tbsp chili man hot chili seasoning
Mix all together and stir fried with 1/2 of the noodles!
OMG! chili mac... it was delish, it was so good my husband made himself some and he's not
even on the protocol! I'll definitely be making more of this.

Delmem's Strawberry Beret Slush

1/2 cup fresh strawberries

1/2 cup diet citrus soda (fresca, diet sprite, diet mt dew, etc - or lemon juice)
ice cubes.

Blend to slush-like consistency.

Artificially sweeten to taste.
http://www.youtube.com/watch?v=6pVjDknVf3s

Low Carb Homemade Ice Cream

6 egg yolks
1 C half-and-half
3 1/2 C whipping cream
2 1/4 C milk
2 C Splenda or sugar substitute
3 TSP Vanilla
3/4 C cocoa powder (to make a chocolate version)

This makes up about a half-gallon. You might want to halve or third the recipe your first time in case
something goes wrong. You'll notice that there is a minimal amount of sugar from the milk and cocoa
powder, but a serving contains about 1 gram total. (And all of it is "natural") I've eaten this just about
every day on maintenance with no gain. I've also made a banana version using banana extract - it's
delicious!
1. Heat milk, splenda, and cocoa powder over stove until it simmers - stir frequently
2. Meanwhile, beat the egg yolks with a fork.
3. Once milk/splenda/ cocoa has simmered for a few minutes, pour about 1/3 of this mixture into your
egg yolks and whisk. Then pour the egg yolk mixture into the milk pan and mix it all together.
4. YOU MUST CONSTANTLY STIR IT NOW - you are essentially making a custard base. Turn the heat
down to very low and stir with a rubber spatula until mixture is thick. Make sure to be scraping the
sides/bottom of pan with spatula. Don't let this simmer or boil, it will ruin the custard.
5. Remove from heat and chill in refrigerator. (to speed the process up, put the pan in an ice bath)
6. Once mixture is COLD, combine your whipping cream, half-and-half, and vanilla extract in a large
bowl. Mix with an electric mixture until the whipping cream is very thick.
7. Stir in the custard with the whipping cream.
From this step, you can either a) put it in an ice cream maker or b) churn it yourself.
I don’t have an ice cream maker, but I've had no problems getting it creamy by "churning" it with an
electric mixer. I place the ice cream in a large container with a lid and put it in the freezer. An hour later,
I pull it out and scrape down the sides (which have frozen by this time) and mix it with the mixer. You
repeat this process until the ice cream looks like a nice milkshake. Once it's to that point, I pull it out
every half hour and stir it vigorously with a spoon to mix it all together. Once it's a little thicker than
"soft-serve" ice cream, I put it in the container I plan to store it in and let it freeze completely. The more
times you stir it, the creamier (and easier to scoop once frozen) it will be.

Orange Creamsicle
1 Orange pealed
1 tablespoonful of milk
1 teaspoon vanilla extract
5-6 Ice cubes
1/4 cup water
Stevia or other sweetener to taste
Blend in blender or magic bullet
Freeze for 1/2 hour if you like it thicker or just drink it like it is.
Very delicious!

"Spaghetti" & Meat sauce

3.5 oz 95% lean ground beef
Tomato (your calculated allowed amount)
Garlic cloves (to taste)
Salt & pepper (to taste)
Italian seasoning (to taste)

1. Cut the tomato into pieces and put it on a pan to cook.

2. After it's cooked, deglaze the pan with a little water and then throw
everything in the blender.
3. Sautee the beef until browned
4. Cut the garlic cloves into really thin slices or mince them and throw
them into the beef, stir and let them cook a little.
5. Season with salt and pepper.
6. Put the tomato sauce on the cooked beef and season with salt,
pepper and Italian seasoning.
7. Pour on miracle/Shirataki (sp) noodles

I prepared this last night. It was AMAZING. It tasted like "real" food! You can probably use
canned tomatoes if they don't have anything that's not allowed. I'd like to try that too, it would
probably be even better!

Beef Carnitas (HCG STYLE)

We're going to start with:

4-5 cloves of garlic

1 bay leaf
1 1/2 tbsp cumin
1 tbsp oregano
1 tbsp black pepper
2 1/2 tsp salt
1 chopped yellow onion, cut in 1-2 inch pieces
1 quart chicken or beef stock
water to just cover
Cilantro( add it )
Thyme ( add it)
Adjust the Carnitas Flavors

One thing to keep in mind here; this is a very basic recipe for this braising liquid. Every Mexican
family has their own secret recipe. Some are very spicy, some different combinations of herbs
and spices. You can do whatever you feel will be delicious.
Braise the Beef/chicken
Bring that up to a simmer, reduce the heat to low, cover it and we're going to braise it for about
3 hours, until it's fork tender. And, you can tell because the fork will go in with no problem and
you'll actually see that bone falling out of the meat.
Pull the Beef/chicken

We're going to bring that out of the stock, be careful, and put it in a bowl. What we're going to
do is break this apart into smaller pieces. Carnitas is actually Spanish for "small meats." So take
that out and using two forks . It will break into 3-4 inch pieces.

You can have it with broccoli/cauliflower.

After this process what I DO is to weight my meat after has been cooked. I know this is not the
right procedure but I did it for at least 3 days and I am continuing losing weight.

LADIES Enjoy!!!!!!!!!!!!!!!!!! (can be done in a crockpot for 5 hours on low)

I don't measure anything, other than the meat and veggies, so use the seasonings to taste:

3.5 oz lean grass fed beef

minced onion
chili powder
hot sauce (I like Cholula)
garlic powder
Bragg's aminos
Sea Salt
Cilantro

Cook all together and when done, add to Raw Red Cabbage Leaves. The meat usually fits into 2
leaves. I love the texture of this meal! I cook a little cabbage on the side to compliment this.

I add extra hot sauce and cilantro after cooking!

YUMMY!!
Mom's Crazy Cabbage

1 1/2 pounds ground beef

1 small onion, chopped, 2 1/2 ounces
1 small cabbage, coarsely chopped, about 1 pound 13 ounces before trimming *
14.5 ounce can diced tomatoes, undrained

Salt and pepper, to taste

Brown the beef and onion; drain off the grease and season with salt and pepper. Put half of the
cabbage in the bottom of a greased 9x13" baking dish. Season with salt and pepper. Top with
the meat then the remaining cabbage; season again. Pour or spoon the tomatoes evenly over
the cabbage. Cover with foil and bake at 325� for 3 hours.
Makes 6 servings
Can be frozen
* I figured 1 1/2 pounds after trimming into the carb counts. Don't use a larger cabbage or it
won't all fit in the baking dish.
Per Serving: 259 Calories; 15g Fat; 22g Protein; 10g Carbohydrate; 3.5g Dietary Fiber; 6.5g Net
Carbs
**I would leave out the bacon and onion. Then I would use garlic powder, dried minced onions,
salt and pepper to season. Since it has cabbage and tomato I would count the tomato as my
fruit. I would also adjust the amounts and probably make 4 servings so I could try freezing some.
I just need to know if this would work for phase 2.**

Hot and sour soup

200gr lean ground beef

1tbls. fresh grated ginger
1tbls hot pepper flakes (more if you like it hotter)
1/4C.braggs liquid aminos
1tsp. vinegar
2C. chopped cabbage
1C. canned diced tomatoes
1C. sliced green onions (tops and bottoms)
1 stalk lemon grass..slit length wise
2 cloves minced garlic
1tsp. lime juice
2C. water

Brown the ground beef. Add the rest of the ingredients and simmer for 10 to 15 min. Makes 2
very large servings. 200 calories per serving. If you're not mixing veggies, omit the onion and
substitute onion powder. Count the tomato as a fruit.

Meat Loaf

I have tried this with several different meats and have loved them all, i.e. lean ground beef,
ground veal, ground white meat chicken, ground extra lean turkey (not strictly protocol).

Makes 4 servings

1 lb ground meat
1/2 to 1 cup salsa (make sure no hidden ingredients)
garlic powder
onion powder

Bake for an hour in 350 degree oven in a loaf pan. I use the kind that has two pans for draining
off any excess grease. The garlic and onion powder help hold the meatloaf together, so use to
your taste.

I sometimes count the salsa as my fruit and other times a veggie.

Sweet N Sour Beef w/ Braised Red Cabbage

I just discovered one of my now favorite meals EVER!

Sweet N Sour Beef w/ Braised Red Cabbage

1 large head of red cabbage

3/4 cup apple cider vinegar
3 packets sweetener
lemon pepper to taste

I put some water and a lot of Apple Cider Vinegar in a big pan
Shred a head of red cabbage or slice very thin...
cook down and cover the pan so it 'steams'
add 3 packets of sweetener to taste
some Lemon Pepper to taste

Soooooo easy ... I put a bunch of the red cabbage in a very large soup/salad bowl and mix in my
serving of hamburger or chicken and YUMMMM!!!
Very filling and tangy tasty!

Taco Salad

This is how I eat my hamburger nearly every time I have it on P2.... You could make several
servings of this at once and divide them to reheat in the microwave. Since I prefer not to use my
microwave, I usually make it up one serving at a time.

Taco Salad

Lean Ground Beef serving (I use approx 3.5oz)

Onion serving - chopped into large pieces.
(I like the big, sweet onions, but any onion will do)

Toss them both into a non-stick fry pan, season with salt and pepper and stir, cook until beef is
browned and onion softens a bit (not TOO soft!) Sometimes I add in a little water if the beef is
getting dry while the onion is cooking.

Several shakes of Chili Powder - I don't measure, just do it to taste.

I serve this up in a bowl and it nearly always hits the spot. If I'm feeling adventurous and dare to
combine veggies, I serve it over chopped romaine lettuce.

Enjoy!

Thai Lemon Cilantro Beef with Peppers

100 gm of beef(steak)
1/2 juice of a lemon
Allowed amount of lettuce
cilantro
mint
salt for taste
red pepper flakes
Option*** you can add tomatoes too if you are going to use it as one of your fruits.

cook your steak, slice it thinly, put it in a bowl. Add your lettuce chopped cilantro, and mint
squeeze the juice of your lemon over it and sprinkle with salt and pepper flakes and toss it
around. Yummy!

Thai style garlic beef

3.5 oz 95% lean ground beef

Garlic (minced) to taste
Salt & pepper, or any seasoning allowed to taste
Cabbage (thinly shredded) [your allowed amount].

1. Cook the beef thoroughly, then season it.

2. Add the garlic and let it cook for a bit
3. Add the cabbage and more seasonings and mix everything
together, add a little water and let it wilt as much as you like.
4. Serve and eat!

If it were allowed, I would add hot yellow peppers sliced into rounds or pepper flakes, also
jalapenos.

Virgin Sparkling Mojito

Fresh Mint Leaves crushed up
1/2 lemon (or lime) squeeze all that good juice out
plain stevia or peppermint flavored - enough to taste/sweeten
6 ounces sparkling mineral water
crushed ice

Crush up the mint leaves - this helps to release the flavor in them. Add lemon/lime juice and a
squirt of stevia. Add sparkling mineral water and crushed ice.

I really enjoyed this. It was a nice refreshing drink to have at the end of a hot summer day!
Enjoy!

Refreshing Drink

I like to use my juicer to juice 1/2 lemon, 1/2 lg. cucumber, a handful of fresh parsley, and if I
have it, a handful of fresh spinach, add a dash or two of cayenne pepper and drink about mid
morning. It stays off the hunger pangs nicely and is very healthy and cleansing for the liver.

Fruit Slushy
1 portion of strawberries or oranges or lemons (or even a combo)
Stevia to taste, try plain or vanilla or Valencia orange or lemon drop
ice
Seltzer water or plain water
Blend together to make a slushy. This is an awesome summer treat!!!! Mix and match and come
up with your favorite concoction!!!

Add mint to the lemon one and it is soooo refreshing.

Spicy Apple Cider

I just made a yummy hot drink. I just used a mug full of hot water then added 1 Tablespoon of
ACV, a few drops if liquid stevia and a sprinkle of cinnamon. It was yummy... a lot like spiced

cider.

Strawberry goodness
handful of allowed strawberries
15 - 20 drops of vanilla stevia
few drops of lemon juice
ice & water to measure 16 oz
blend until smooth - makes a 24 oz glass of strawberry goodness.

Asian Apple Chicken Salad

Ok, so I made this tonight for dinner and it was spectacular!! And I'm stuffed!

Ingredients:
100g chicken
1 tbsp Bragg’s aminos
1/2 - 1 tsp Chinese 5 spice

Lettuce (I used spring mix)

1 apple
1 grissini stick

Dressing:
Biz's Asian dressing

Put chicken in a sandwich bag with Bragg’s and spice and shake to coat the chicken. Grill the
chicken (I used my Forman Grill) and then cut into small slices.

Dice the apple into small pieces and mix with lettuce. Add chicken and toss. Drizzle Biz's Asian
dressing over the salad and crumble the grissini stick for 'croutons' over the salad.

This would be an easy one to make in the morning and pack for a lunch at the office too.

Enjoy!

Buffalo Chicken Salad

100g chicken
chopped romaine lettuce
celery cut into sticks
1 chopped green onion
Emeril's Wing Sauce (zero calories)
Walden Farms Blue Cheese Dressing

I marinated the chicken in the wing sauce for about an hour and then grilled it. To assemble the
salad, place greens on a plate with celery sticks, and sprinkle chopped green onion over the top.
Combine about 1/4 cup blue cheese dressing with about a tablespoon of the wing sauce and
pour over top of the salad. Slice chicken and place on top of salad, enjoy!

I have to say, I was a little scared of what fake blue cheese dressing would taste like, but mixed
with the wing sauce, it was perfect!

Chicken & Cabbage Stir "Fry"

3 oz cubed chicken breast
1 whole egg, lightly beaten
2 handfuls shredded cabbage
2 Tbs soy sauce
2 Tbs apple cider vinegar
1/2 tsp garlic
1/2 tsp fresh grated ginger
fresh cracked pepper

Heat a large non-stick pan over medium heat. In a small bowl combine chicken, vinegar, soy
sauce, garlic, ginger, and add pepper to taste. Add to pan and cook for 1-2 minutes (so the soy
sauce doesn't burn) and then add shredded cabbage and more pepper to taste. Cook over high
heat 4-5 minutes or until wilted but still slightly crunchy. Make a well in the middle of the pan
and pour in beaten egg, scramble it until it's just cooked, about 20-30 seconds, and toss
everything together and serve piping hot.

Chicken & Celery stir "fry"

3.5 oz Chicken breast cut into short thin strips

Celery* thinly cut diagonally
Salt
Pepper
Water
Bragg's Aminos (optional)

I like to season the chicken with a LOT of pepper and some salt. Then, I throw it in a hot pan and
let it cook for a bit, then I stir it. It might stick, but that's quite alright. After the chicken is
thoroughly cooked and looks a little caramelized, you add the celery. Stir everything together
and here is where you add the aminos if you want. Turn the heat to high, pour a little water
(about 2-3 oz) to deglaze the pan, once the pan is deglazed, you can add a little more water to
make the dish moist. Cover and let the celery cook as much as you want. For variation,
sometimes I eat it more raw, and sometimes I eat it more wilted.

I love this dish!

ENJOY!

*Celery - you can add as much celery as your daily calorie calculations allow. One time I had it
with 3.5oz, another I had it with 5oz.

Chicken Cordon Bleu

So after spending some time this week cooking up some of the great recipes on the forums, I
thought of this one. We just had it for dinner and it was awesome.

100g Chicken breast

3 small pieces of broccoli (all I could put into it)
1 small tsp of cottage cheese
1 Melba toast or equivalent
Seasoning(s) of choice
1-2 toothpicks

Make your bread crumbs by placing the Melba in a bowl, Ziploc or mortar and pestle. Add the
seasoning and crush the Melba to a crumb texture of your liking.

Take the chicken breast and make a slit in the side of it. Insert the broccoli and spoon the
cottage cheese in on top of the broccoli. You can add the Walden Farms Blue Cheese dressing as
well for some extra flavor. Now I had a little difficulty getting the stuffing to stay in the chicken
so I "stitched" the chicken closed with the tooth picks. Roll the chicken in the crumbs and add
the remaining bits on top.

Bake in the oven at 375 for about 30 min.

Oh and as an interesting side note, the cats loved this meal as well. I left them to cool in some
plastic containers and they got up on the stove and stole one of them.
Chicken curry

Place ? cup water (or veggie broth or chicken broth) in a medium frying pan. Add 3.5 ounces
chicken and keep it moving until it is browned lightly. Remove the chicken.

Add a teaspoon of Thai Taste green curry paste to the pan juices
(http://www.thaitaste.us.com or find it at Whole Foods) and stir in 4 - 8 drops of Capella
Hawaiian Coconut Flavor Drops (http://capellaflavordrops.com/HawaiianCoconut.aspx ),
and add a drop or two of liquid stevia. Mix well, then put the chicken back in and simmer gently
until the flavors have permeated the chicken.

Chicken Fajitas

I made these for dinner tonight and it was so tasty! I hope you enjoy them. I've been eating
lower carb for over 7 years, so I modified a recipe I've been using.

Taco Bell Chicken Fajita & Seasoning Mix

(10 times recipe, to make in bulk and store in a covered jar. Use 1 teaspoon of the mix for 1
serving of chicken)

(1/3 cup + 4t) 2 t chili powder

(1/4 cup + 2t) 1 t salt
(1/4 c + 2t) 1 t paprika
(7.5t) 3/4 t crushed chicken bouillon cube
(5t) 1/2 t onion powder
(2.5t) 1/4 t garlic powder
(2.5t) 1/4 t cayenne pepper
(2.5t) 1/4 t cumin

Combine all of the ingredients in a small bowl.

Prepare fajitas using the following ingredients:

1 portion boneless, skinless chicken breasts cut into thin strips

*2 tablespoons fat-free chicken broth

1 serving onion, sliced
1 teaspoon fajita seasoning mix (above)

Cook and stir chicken with broth in skillet until almost done, remove. Cook the onions in broth,
but not all the way - the onions and the chicken will finish cooking when you add the seasoning.
Add back the chicken, seasoning mix and more broth if necessary. Cook & stir on medium heat 5
minutes or until chicken is cooked through and the onions are tender.

Serve over thinly sliced lettuce and top with fresh cilantro. Or use a lettuce leaf for a wrap.
*This is to taste - use however much broth you need or like.

Chicken Verde

This recipe is from my niece. Please keep in mind that she worked with a clinic that allowed
mixing of veggies and it worked well for her. So use this recipe with CAUTION! Me? I have no
issue with mixing veggies on protocol. But I have found that to be true for ME.

Direct copy and paste from JoJo:

Hey the recipe that I made the other nite was sooo good. Chicken Verda

Ok here it is:

Boil Chicken in water, (okay I weighed chicken before then put the amount that I needed in)
sometimes it's one breast, boil for about 45 min. - 1hr. You want the meet to just shred.

Then in another sauce pan cut up some onion, tomato (diced), green chili, and jalapeno, little bit
of salt, and pepper and cook for about 10 min or until tomatoes get juicy.

Then, remove chicken, shred, pour some of the water out from chicken, add chicken back in to
water and add the rest of ingredients and let simmer for about 1 hr.

Add then enjoy! ONOLICIOUS!

Chinese Chicken Salad

Excellent recipe from my pal Lisa!

Grill chicken
Chop into tiny pieces
Romaine lettuce (chopped fine)
Cilantro (chopped fine)
Oregano (chopped fine)
Green onion (chopped fine)
1/2 orange, segmented and chopped

Dressing: I don't measure!

ACV
Braggs Aminos
Stevia
Squeeze of Orange
Water
(can add herbs from above also)
I have this for lunch and eat the other half of my orange as snack or dessert.
Try adding some fresh ginger and maybe Chinese 5 spice powder, too.

Comfort-in-a-Bowl Chicken Soup

I've been making this almost every night on phase 2 because it easy, delicious, and it's perfect
for these cold New York winter nights.

Fabulous Comfort-in-a-Bowl Chicken Soup

Makes 2 portions

Ingredients:
200 g. chicken breast cubed or ground (cal per serving = 110)
180g. celery (cal per serving = 15)
1 small onion or 1/2 large onion (cal per serving = 15)
2 cups Organic low sodium chicken broth (cal per serving =15)
1/2 cup water (add more as needed)

Seasonings
lots of oregano
lots of garlic and onion powder
dash of red pepper flakes
dash of paprika
dash of chili powder (sometimes I add a few drops of tobasco)
a few drops of Braggs Liquid Aminos to taste
(feel free to add or subtract seasonings according to your own taste preferences)

Preparation:
In a large sauté/sauce pan over MED heat add water.
When water gets hot add chopped onions and chopped celery. Add more water as necessary to
coat veggies and allow them to cook, the water will reduce as the veggies are cooking so keep
adding as needed.
Add 1/2 seasonings.
After about 5-10 minutes or until veggies are almost soft and tender enough, add chopped
cubed chicken or ground chicken. Cook all the way through until chicken is no longer pink (about
5 more min).
Add the rest of your seasonings.
Test veggies to make sure they are soft enough. When everything is cooked to your liking add
chicken broth, Braggs, and hot sauce or chili powder. lower heat to MED/LOW.
Simmer for 5 minutes.
Serve and Enjoy!

Greek Chicken
Chicken breast
Lemon juice
crushed garlic
oregano

I had big pkg. of chicken breast - 38 oz, so I marinated them in the juice of one lemon, with 4
cloves of crushed garlic and about a tablespoon of oregano.

Marinate for 30 minutes to 2 hours, then grill.

Divided into 11 equal portions and froze some and put some in the fridge for easy meals.

Leftover Chicken

I had some leftover chicken from last night, tasty but I wanted to change it up.
I thinly sliced it and threw it in a skillet with about 1/4 cup homemade salsa and heated it up.
I put the mixture over a bed of lettuce with some of my home made salad dressing and YUM
YUM!!!

Phase 2 Salad Dressing

I just take some sugar free spicy mustard, some apple cider vinegar, water and Italian spices and
shake until the mustard gets blended with the other ingredients

I make it creamy sometimes by adding my favorite ingredient, 2 T of cottage cheese, LOL, and
blend it all together in the blender. it makes it really creamy. sometimes I leave out the mustard
when using the cottage cheese too.

Mock Chicken Fingers

100gr chicken breast (sliced into strips)
1 bread stick or melba toast
1 tsp of Dijon mustard
1 tsp Italian seasoning & other spices to your liking

Preheat oven
Grind bread stick in bullet, coffee grinder or food processor, mix together with spices and set
aside.
Wash raw chicken and marinate for 5-10 min in mustard
Either dip chicken in bread 'crumbs' or put crumbs into plastic bag and shake!
Place on foil lined baking sheet and bake till done.. I usually bake for about 15 minutes @ about
375-400.

I was craving something different and made up this recipe. It works great with fish as well!!

Mustard Ginger Chicken

Similar to other recipes.....with a twist

Chicken
Kombucha (or vinegar)
mustard
ginger
salt & pepper
garlic powder (or raw chopped)
chopped onion (take onion out when done cooking if you don't want to mix veggies)

I cut chicken into small pieces, sauté all the ingredients together and eat over a green
salad...works great as a cold salad for those who have to take their lunch to work.
Use more vinegar if you want a bit more juice for your salad.

Mustard Lemon Chicken Breast

I bought a small George Foreman grill the other day and found this recipe in the owner's
manual. I tried it last night and it is delicious. I could eat this every night and be happy, so I
thought I'd share.

Mustard Lemon Chicken Breast

1 Tbsp. prepared mustard

1 Tbsp. balsamic vinegar
1/2 Tbsp. lemon juice
1 clove garlic, minced
1/2 tsp. paprika
2 - 7oz chicken breast halves, boneless, skinless

-Mix first 5 ingredients.

-Add chicken and let it marinate for at least 1/2 hour in the refrigerator.
-Grill until meat is no longer pink and juices run clear (7-8 minutes on the Foreman grill)
-Makes 4 servings (or enough to share with someone else)

It came out moist and juicy. I sautéed some sweet onions in a little chicken broth, garlic, and
herb seasonings to serve with it. Yummy.

Orange Ginger Chicken (Spicy)

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

What I did was to Season the whole filet of chicken with lemon pepper and black pepper ( I used
up my lemon juice allowance already) and Chinese 5-spice, and Pre-cooked it on the grill for
2min and then cut it up. Meanwhile, I put the garlic, celery and orange juice, a bit of salt and
lemon pepper, and some 5-spice in the skillet and warmed it on med. (Note: I only had half an
orange so after cutting out the sections, I juiced the peel and left over membranes and added
two Real Orange Packets, 2T of water and 1/4t Sweetener) Once the celery was warm but still
crisp, I added the meat, the ginger and the orange pieces and heated it only 5 minutes longer
rather than 30 min.

I like it alot. Great low cal meal. This is my first time ever using Chinese 5-spice and I have to say
for the two years I had it I had no idea what to do with it... Now I know!

** Real Orange is the brand name of orange extract crystals. there is also Real Lemon, and Real
Lime. Look for them in the sugar aisle of your grocery store.

Amazing Chicken Chinese Salad

1 cup chopped up chicken
1/3 cup chopped cabbage head
1/3 cup chopped lettuce head
1/4 cup rice vinegar
2 Tablespoons Worchester sauce (no fat no sugar)
1/4 cup of art. sweetener (unfortunately I had to use splenda because I was out)

Microwave vinegar, Worchester sauce, and sugar for 20-30 sec and pour over cabbage, lettuce
and chicken mixture.

That’s it. It was yummy. Hopefully what we can eat.

Curry Chicken for two

P2 Chicken Curry (Submitted by Pam Burley)

2 servings

2 med stalks celery chopped to bite size pieces or smaller

1/3 C onion chopped
2 plum tomatoes cut to bite size pieces
7 oz chicken breast
Chicken broth
3 – 4 Tbs Yellow Curry Paste

In skillet, sauté? celery and onion just until slightly iridescent. Remove from skillet to dish.
Into skillet, mix Curry Paste and Chicken broth till creamy. Add Chicken and cook till done.
Add back in celery, onion and tomatoes and mix well. Let simmer for a few minutes.
Serve with your favorite veggie or salad and a fruit for dessert.

Note: There is approximately 150 - 200 grams sodium per serving. If you are sensitive to sodium,
do not add extra salt.

Rotisserie Tenders

These are SO tasty!! I'll include the video URL at the end. I make up a big batch (in a 10x17"
pan). Then I portion them out. I like to eat them cold. Stu likes to have them in his lunch salad.

I found the seasoning at Super Walmart (after looking in several other stores). This seasoning is
so good - but if you're concerned about the sodium, I'll include the homemade seasoning I use
instead. It's really good, but doesn't quite have the zing that the store bought does.

Rotisserie Tenders
These are great if you are craving fried chicken or something spicy! These would also be great to
keep in the kitchen for a snack. They get their name from the McCormick Rotisserie Seasoning
they are seasoned with.

Recipe:

1 lb chicken tenderloins (but chicken breasts would be ok too)

McCormick Rotisserie Seasoning

Preheat oven to 450 degrees. Place tenderloins in baking dish. Spray with PAM. Sprinkle
Rotisserie Seasoning all over chicken. Flip chicken and sprinkle other side with seasoning. Cook
for 20 minutes or until chicken is not pink in the center. Yum!

Video: http://eatinglow.com/ep19rotissetender.htm
----------------------------------------------------------

McCormick Rotisserie Chicken Clone (found online)

1t salt
2t paprika
1t onion powder
1t thyme
1t white pepper (can use black, just add it to pepper below)
1/2t garlic powder
1/2t black pepper

Deb's addition - 1/4t cayenne pepper

Spinach Chicken Strawberry Salad

Spinach
grilled chicken diced
strawberries sliced

This is excellent with Karen's P2 Poppy seed dressing. I'm sure it would be very good with
oranges substituted for strawberries.

Since I like things sweet, I sliced my berries and mixed them with sweetener before adding them
to the salad.

If you mix veggies, red onion tastes and looks good in it as well and/or you can use a mixture of
spinach and Romaine lettuce vs. just spinach.

When you move into P3 you can add nuts and cheese and of course a higher fat dressing.

I just had this for lunch and it was very satisfying and tasty!

Poppy Seed Dressing:

1/2 C whole milk, 1T white or Apple Cider Vinegar, 1T poppy seeds (slightly crushed with the
back of the spoon), pinch of sweetener of your choice, dash salt and pepper.
mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you
taste as well.
Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.

Enjoy

Steak (or Chicken) Pizzaiola

100g steak (or chicken)

tomato (diced)
2-3 cloves minced garlic
1 t oregano
1 t basil
1/4 t chili powder
black pepper
Preheat oven to 350.
Place 1/2 of the diced tomato in casserole dish.
Add meat on top of tomato and top with minced garlic.
In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper.
Place on top of steak.
Cover tightly with aluminum foil or with lid.
Bake 45-60 mins.

TIP: If using chicken, sear each side for a minute or two in a frying pan with a dash of salt/pepper
(until just browned). Then follow with same steps as above.

Stewed Zucchini w/ Chicken

I was surprised how good this turned out to be!

1/2 zucchini cut into large chunks

1/2 c. canned stewed tomatoes (sub real tomatoes if you want)
salt, garlic, pepper, oregano & basil to taste

serving size of cooked chicken, cut up and heated

On med. heat, add about 1/4 water to skillet, add zucchini. Stir so it doesn't stick too much for a
few minutes. Add tomatoes and spices. Cover and simmer until zucchini is tender but not
squishy! Add cut up chicken and enjoy!

Tomato would count as a fruit for this recipe.

Sweet-n-sour bok choy & chicken

Sweet n sour Bok Choy & Chicken

I was missing Chinese sweet n sour foods, so I thought I would try to make my own sweet n sour
sauce. It’s the real thing

100g. chicken
allowed amount bok choy cut in small pieces
1/4c.red wine vinegar
lemon pepper to taste or seasonings of your choice
guar gum(to thicken)
sweetener to taste I used splenda about 4 or 5 Tbs not really sure how much

I steamed the bok choy while my chicken was cooking in a small pot, add your spices to your
cookin chicken also add a little water so chicken doesn’t dry out. When the chicken and bok
choy are done add the bok choy to the pot with chicken, add red wine vinegar. Let boil for a bit
add sweetener and then sprinkle with guar gum to thicken, don’t need much. Put on plate and

enjoy It was great and it taste just like the Chinese red sweet n sour sauce. mmm good you
can put it on top of miracle noodles if you'd like, I did.

Thai Laab

I experiment again to make another dish p2 friendly =o)

Thai Laab

100gms of chicken (ground)

1/2 juice of a lemon
mint
red pepper flakes
salt
Lettuce
Optional*** you can add a little shallots as well if you like

What I do is take my chicken and grind it in the food processor until I have ground chicken.
Place the ground chicken in boiling water until it is fully cooked. Drain, place it in a bowl.
Add your mint, lemon juice, red pepper flakes and salt to taste.
Toss it around.
Wrap it up in your lettuce and eat.

48 calorie chocolate milkshake

It really may be less cuz I don't know how many tablespoons are in an oz. So this is the most it
would be

3 ice cubes
enough water to make the blender work and liquefy

1 Tablespoon Cottage Cheese

1 Tablespoon 2% Milk
1 Tablespoon Cocoa Powder
couple drops of vanilla
Sweetener of choice- I used splenda this time and used less than 1/2 teaspoon
OMG, it's creamy and chocolaty!!!! A yummy perfect dessert!!! On P3 add heavy cream and
whip some of it and put it on top.

Chocolate Craving
I have often told people to mix some cottage cheese, unsweetened cocoa and sweetener to
satisfy a 'chocolate' craving during P2 - they think I am crazy - I am NOT - it has gotten me thru
some hard times, and LEGAL!

Almond Macaroons
4 egg whites
8 tsp. powdered skim milk
1 tsp. vanilla extract
1 tsp. almond extract
1 tsp. liquid artificial sweetener
Cinnamon to taste

Beat egg white until stiff. Add skim milk powder. Mix well. Add extracts and sugar substitute.
Drop cookies by spoonfuls onto cookie sheet. Bake at 275 degrees for 45 minutes. Remove from
cookie sheet and dust with cinnamon.

Makes about 2 dozen.

This recipe works out to about 204 calories for the whole thing.
For 2 dozen cookies, it is about 8.5 calories per cookie, .03g fat, .83g carb and 1.04g protein.
For 36 really small ones, it is about 5.7 calories per cookie, .019g fat, .55g carb and .69g protein.
** I would count it as a protein if you ate the entire batch. Otherwise, it is just something to
snack on in the event that you are missing something. I would eat one or two if I had the calories
left over at the end of a day.

Baked Apple Crisp

Apple- allowed amount ( I purposely used a big one , 220g, to boost calories)
1/2 lemon juice (I used .5 oz)
A few shakes of Cinnamon
2t equivalent of sweetener ( I used Diabetisweet)

Peel, core, and slice/chop the apple ( Thin slices marinate better) I cored it, cut it in half
vertically then laid it flat on the cut side and slice down from the top to get pretty half moon
apple slices. You could probably grate it. Combine with the rest of the ingredients. Now if you
just let it sit for an hour you'll have a scrumptious Cinnamon Apple treat. No need to bake! But if
you want to waste some time, continue . . .

Topping:
1 grissini, 1/4t pumpkin pie spice, 1/4 t nutmeg, 1/2t cinnamon ( I added another 1/2t
diabetisweet) 1T Milk ( I skipped this)
Grind the Grissini to powder, Combine dry ingredients, add Milk 1/4t at a time till you get a
crumbly texture ( I used 1t of liquid from the apples left over after transferring them to the cups.
I also used two grissini as I was making two separate servings and needed extra calories, but I
think one is actually enough for a small apple) Sprinkle the topping on the apple and bake
covered at 400 degrees for 20 minutes. Uncover and Broil for 60 - 90 seconds to "crisp" the
topping. Let cool and serve.

This was a nice warm treat. I'll use more liquid as my topping was kinda dusty. But I won't
bother to make this again. I'm not a fan of apple filling, I a soaked-crust kinda girl, and no crust
means less appeal. though I loved the apples after they marinated so I'll be making the first half
of this recipe, sans cooking, alot for sweet fixes. It's the first half of making apple sauce. which is
next week’s apple project. I might even just make a raw apple sauce rather than a cooked one.

Phase 2 Smoothie

3 oz raw spinach
5 oz frozen strawberries
3 oz low fat cottage cheese
1 tbsp Hershey’s unsweetened cocoa
2 pkg sweet n low
Water

Total of 150 Calories -

You could make two of these a day and still have room for at least ONE meal!!! This smoothie
twice has almost the amount of protein as the recommended amount of chicken (3.5 oz)!!!
She has a YouTube video of it too!

http://www.youtube.com/watch?v=qT772TER0wU

Candies Apples P2

-1 Apple - cored and thinly sliced

-15 drops (or to taste) of English Toffee flavored Stevia
-2tsp of lemon juice

Put apples in a baggie and add lemon mixed with the Stevia.
Shake the bag around until all the apples are covered and eat.
They taste like candies apples if you use a little imagination!
The lemon helps coat the apples with the stevia and keeps the apples fresh for a long time. I put
them in my purse and nibble them when I'm out running errands or eat them when we are all
watching TV.
Enjoy!

Lowfat Lemon Curd

So, if you have eggs for a meal (1 whole egg and 2-3 whites)

Save your 2-3 whites, and make Lemon Curd for dessert

1/3 c strained fresh lemon juice

2 tsp fresh lemon zest
5 TBS. Splenda
2-3 egg whites
1/2 tsp. vanilla

In a small sauce pan, over medium heat, combine splenda and lemon juice, and zest and stir
until dissolved.
In a medium bowl, lightly beat the egg. While whisking constantly, slowly trickle the egg whites
into the hot lemon mixture. Beat for 2 minutes. Stir just until the curd comes to a boil. Remove
from heat and stir in Vanilla

Makes about 2/3 cup. Can be doubled.

Meringue Cookies

Originally posted HERE http://www.happilythinnerafter.com/forums/showthread.php?

t=6906 (post # 20)
I buy the Egg substitutes and use 1/2 cup.
A pinch of Tartar.

Whip until stiff.

Add 1+ TBS. of Splenda (to taste)

flavorings - also to taste. Mix them up - have fun with the flavors.

Drop them onto parchment paper covered cookie sheet.

Bake at 275 for 45 minutes or more.

Yield: 18-20 cookies at less than 2 calories each.

P2 'bread' strawberry shortcake, chocolate cookies

I took the oopsy rolls and changed it up so it will fit into P2 for those of us really wanting a
burger with a bun or strawberry shortcake, etc.
I will count the calories of this recipe but not use it as a protein because it doesn't have enough
protein to count as a whole one.

Phase 2 rolls
? cup low-fat cottage cheese- drain if it has a lot of whey in it-blend for better body in the final
roll- if you don’t blend the curds, the roll has more of an eggy taste
3 eggs separated
Cream of tartar
Dash of salt

Separate eggs and beat eggs with cream of tartar till stiff

-In separate bowl, add yolks, drained curds

-dash of salt.
-Add a dash of sweetener if desired or if making the rolls for strawberry shortcake- make sure
it's the kind that can handle being heated to 300'. I believe stevia turns bitter.

Beat until mixed well and then fold into egg white mixture slowly

Drop onto stick free cookie sheets- separate into 10 piles and spread around to form circle buns
or bread sized pieces. Bake at 300' for 30-32 minutes.

These taste more eggy than the original oopsy rolls but are pretty good.

Add cocoa and S&L or other sweetener that can handle heat to make chocolate cookies. Drop by
teaspoons full on cookie sheet and check for doneness in 12 minutes. But bake until done. These
do not taste eggy at all. They are the bestest chocolate cookie EVER!!!

Make 10 rolls without the cocoa-- add 25 calories per recipe for cocoa cookies.
Per Recipe------------------------Per roll-------------------Per Chocolate Cookie makes 32 cookies
Fat 16 grams ----------------------1.6 -------------------------- .05
Carbs 2.4 grams ------------------<1--------------------------- .075
Protein 32.8 grams-------------- 3.3 grams-------------------1.025
Calories 295 ----------------------29.5 calories---------------10.240

added chocolate cocoa 25 calories whole batch/32 cookies

P2 Pound Cake

Ingredients:
1 egg, separated
pinch of cream of tartar
3t fat free dry milk
2T powdered erythritol
1t vanilla extract
1t strawberry extract (or lemon...or orange...the choices are endless!)
Separate yolk and white. In bowl with white, add a pinch of cream of tartar. Beat until still peaks
form. It should look like this:

Now set aside the white and bring your beaters on over to the yolk. This is no yoking
matter, people. (Sorry, couldn't resist!) Beat the yolk with the erythritol and the extracts. Add
the powdered milk little by little and beat. Your yolk should be nice and creamy and think. Like
this:

Fold the yolk mixture into the white mixture. Transfer to a small loaf pan. Pre-bake looks
like this:

Bake at 350 for 20-30 minutes, depending on your preference of doneness. I like it brown...my
first one was more dark coffee-ish! (I ate it anyway.) This one came out just right:

This was pretty yum. I ate it with strawberries. I was SO satisfied!

Enjoy! Or, you can make them like muffins or cupcakes…like below…
P2 Strawberry Popsicles

Makes about 7 servings

20 Calories, .5 g protein, miniscule fat

1 pound strawberries hulled and quartered

2 packets Stevia
1/2 c water

Using a hand chopper, chop up the strawberries as fine as you'd like (I chopped with my
Pampered Chef Chopper on a plastic plate with a lip instead of a cutting board to catch the
juices). Put into a bowl and add water and stevia. I let it sit for about 30 minutes to get it really
juicy. Spoon into popsicle forms. I used the ones from Tupperware and got about 7 popsicles.
Freeze!

Strawberry Smoothie

3-4 Fresh or frozen strawberries

2T Cottage Cheese
Bit of water
Ice
Stevia (optional)

Blend in blender until it's smooth

For me, this is a great lunch or breakfast because it does have a bit of protein in it.

Strawberry Sorbet

Great as an after dinner treat. I like it when I am doing a "special" dinner for myself.

Strawberries- the allowed serving amount

stevia
the juice of 1/2 lemon
water
Puree strawberries with stevia and lemon juice. Thin out with water if necessary. Taste, add
more stevia if desired. Pop into the freezer until it becomes slightly frozen. If you make more
than one, it will freeze pretty hard. So take it out of the freezer 15-30 minutes before you want
to eat it.

Enjoy!!!

The Best Part of Apple Pie!

I'm sure I'm not the first to do this, but didn't see it in recipes:

Peel and slice an apple, simmer in a non-stick pan with a squeeze of lemon juice, a dash of
nutmeg, a few (or a lot!) shakes of cinnamon, a few drops of vanilla, the tiniest pinch of salt,
splenda to taste, and just enough water to keep it all hydrated while cooking.

And suddenly, a dessert I never really liked before (apple pie) is looking pretty good Made
this tonight after practice, and OMG it was delicious!!! I took it a step further though, I never
remember to eat my Grissini's during the day so I did the same thing as I do for the berry
crumble, mix a crushed grissini with cinnamon and splenda in a baggy then add it to the top and
popped it under the broil and it was awesome! I will definitely be making this again!!

Yep, P2 friendly chocolate candy!!!

I got this idea from Vonnie, who talked about dissolving her sugar substitute in water. and also
her chocolate syrup... so it's really a small revision of her recipe.

2-3T of hot water

Dissolve a teaspoon of splenda in it
add 2-3 T of cocoa and stir.
You may have to add a touch of water to be able to stir thoroughly- but you want it really really
thick!!!
Then spread it out like coconut bark and freeze!!

You cannot use too much water or the cocoa will not get totally blended. make it really thick like
a cookie batter.

There you go, frozen chocolate candy

You could add all kinds of flavoring also, almond, cinnamon, anything you like chocolate with

Thanks Vonnie for the idea

** 2-3 tablespoons of cocoa has 40-60 calories in it, so I'd be careful with this.

Creamy Asparagus Omelet

1 whole egg
2 egg whites
4oz of asparagus, pre-cooked and chopped into 1" lengths (leftovers work wonderfully)
2oz cottage cheese (1% or 2% cottage cheese)

Pre-heat a nonstick fry pan over medium-high heat. Add asparagus and heat through, moving it
constantly in the pan. Beat together the 2 egg whites and one whole egg, and pour over the
asparagus, swirling the pan to cover the bottom evenly. Cook for 3-4 minutes until your egg is
almost completely cooked through.

Spoon cottage cheese over 1/2 of the omelet, and fold the omelet in half in the pan. Heat
through for another 1-2 minutes and then turn out onto a plate. Serve Hot!

I LOVE mine with Braggs sprinkled over the top. It has a very Asian flavor that way. And of
course, feel free to add any herbs or legal seasonings to the dish as you like!

*** Cottage cheese has worked AMAZING for my DH and I for P2. I eat it at least 5x a week. We
usually buy the 2% cottage cheese, but if they are out I have used the 1% as well. You DON'T
want the fat-free cottage cheese as it is full of additives like sugar.

Egg salad wraps...YUM!!

Did this last night and Yum! Great way to mix it up! Since we were making hard boiled eggs for
Easter it got me thinking...scary thought!

I took one hardboiled egg, 2% low fat cottage cheese (I measured the egg and added enough
cottage cheese to equal the 100 g) then I added 1 Tablespoon of skim milk and some seasonings
(I used Beau Monde, dehydrated onions and salt). I mixed this in my Magic Bullet mixer and
then wrapped it in a leaf of lettuce.

I have been craving a sandwich so bad!! This satisfied that craving!!

Hope you like it!

Yummy Pancakes :-)

I adapted a well known Low Carb pancake recipe to make some super Yummy and satisfying
pancakes. Here is the recipe:

Protein Powder Pancakes

1 egg
1 scoop vanilla whey protein powder
1/2 tsp baking powder
1/2 t vanilla flavor
sweetener to taste as desired -
mix/blend well.
add water until it gets to looks like pancake batter consistency

Spoon onto fry pan. I lightly dusted a nonstick fry pan with butter buds & flipped them.
The syrup I use is DaVincis 0 calorie/0carb.
makes 5 pancakes at 40 calories a pop & 6 grams protein each - but yours may vary based on
which protein powder you use.

If you are not comfortable with using protein powder, I believe you will get the same great
pancake results by using cottage cheese (might smooth it in a blender before adding to the egg
mix....)
**Variation: I did do a little something different with them that turned out well. I was missing a
vegetable so I added a cup of shredded zucchini to the mix and left out the water. I also added a
few dashes of cinnamon. The recipe ended up making 5 good sized pancakes. Needless to say I
was stuffed and happy! Next time I make I will take some pictures.

BTW - I did use sugar free syrup on mine but you could use strawberries, blueberries, etc. I
figured it was 210 calories for the pancakes and 1/4 c of syrup is 35 calories...but I usually use
about half this. For me about 230 calories for the whole recipe! So filling! Made 5 pancakes.

**Another variation: I made them with strawberry flavored Jay Robb powder and then put
strawberries on top...YUM!

Apple delight
Here's one of my favorite Phase 2 desserts. I prefer a granny smith apple but you can use
whichever you like.

1 apple peeled, cored and sliced (leave peel on if prefer)

1 package stevia
1 tsp organic cinnamon

Place all in a small sauce pan and warm until preferred consistency. Add a little water if
necessary. You can make it applesauce or just tender cooked apple slices.

UM UM GOOD

Baked Apple

1 apple
cinnamon
ground cloves
ground nutmeg
water
Preheat oven to 350.
Core apple leaving about 1" in bottom. Do NOT core all the way through.
Place apple in baking dish.
Fill apple with 1/4 t cinnamon, 1/8 t ground cloves, dash nutmeg, and 2 t water (water should
almost reach top of apple - adjust as needed).
Pour 1/2 c water, 1/2 t cinnamon, 1/4 t ground cloves, and 1/2 t nutmeg around apple in the
baking dish.
Bake for 45 mins - 1 hour.
Serve immediately.

Chocolate Covered Strawberries

1 Tbsp cocoa powder

stevia to taste
water to desired thickness
allowed amount of strawberries

Mix the first 3 ingredients together to your desired consistency. I like mine thicker so that it
sticks good to the strawberries.

Dunk & enjoy!

Cinnamon Apple Snack

1 apple
2 t sugar sub (I use splenda)
1/2-1 t cinnamon (to your taste)
nutmeg
squeeze of lemon

Core, peel and slice the apple then squeeze a little lemon juice on it to keep it from turning
brown. Shake the apple around in your container to coat it with the lemon juice. Sprinkle with a
bit of nutmeg.

Mix the sugar sub and cinnamon & put it in a separate container or plastic bag.

When you're ready to eat it, dip the apple slices into the cinnamon mixture or sprinkle it on top
and enjoy!

Cinnamon apple toast

lemon juice
1 melba toast
Chunky unsweetened applesauce (I get mine from Trader Joe's).
1 truvia packet
ground cinnamon
ground nutmeg
ground cloves
Squeeze a little lemon juice onto the melba toast
Spread melba toast with applesauce. Eyeball it & make sure you get some chunks on there.
Mix some cinnamon, nutmeg & cloves with the truvia.
Sprinkle some of the truvia mixture on top of the applesauce. You may have too much to use so
save it for later.
Microwave for 15-20 seconds or bake in the oven until warm.
Enjoy with the rest of your serving of applesauce.

SALAD DRESSINGS, MARINADES, SAUCES AND SEASONINGS

Biz's Asian Dressing

OK I couldn't find it posted or I overlooked it. So I am going to post Biz's Asian Dressing because I
marinated chicken tenders overnight and baked it tonight for supper O M G best Chicken I have
had!!!! I am making more this weekend and plan to make extra and grill these!!!

Biz made A vLog on you tube on how to make this here is the link ...
http://www.youtube.com/watch?v=syY3rPjnNTA

Here is the recipe THANKS BIZ mmmm mmm GOOD!!!

2 Tablespoons fresh minced Ginger
1 Tablespoon minced garlic
1/4 cup water
1/2 cup white vinegar
1/4 cup Bragg's aminos
2 pk sweet -n- low

Mix all together, can be used as a meat marinate or salad dressing.

I think I will marinade some steak this weekend, mmm mmm ..

"honey" mustard salad dressing

I don't know if this has been done. I did a search and did not see one so here it is

2 T of sugar free spicy mustard

3 T of white balsamic vinegar (the dark kind makes this look pretty yucky)
1/2 packet of stevia

Beat it up and pour on salad or use for veggie dip. YUM YUM!!!!

Creamy Chive Dressing

1/2 C whole milk, 1T white or Apple Cider Vinegar, fresh chopped Chives, pinch of sweetener of
your choice, dash salt and pepper.
mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you
taste as well.
Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.

Creamy Dill Dressing

1/2 C whole milk, 1T white or Apple Cider Vinegar, fresh chopped Dill, pinch of sweetener of
your choice, dash salt and pepper.
mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you
taste as well.
Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.

Creamy Garlic Italian Dressing II, Variation of Karen's

Below is Karen' recipe

Creamy Italian Dressing:

1/2 C whole milk,
1T white or Apple Cider Vinegar
1/2 T each fresh chopped basil and oregano, (use 1/4tsp if using dried herbs)
pinch of hot pepper flakes if you like it hot
pinch of sweetener of your choice
dash salt and pepper

Mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you
taste as well.

Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.

~~~~~

I made a variation by adding a clove of crushed garlic and skipped the pepper flakes and loved it.
Used 2% vs. whole milk, not sure if that's a bad thing or not. It thickened up fine to my liking.

Served it over a bowl of lettuce and canned tuna. Excellent!

Next time I might add a little onion powder. Didn't think of it until typing this now.

Thanks Karen!

(I would have added my comments to her recipe thread, but it was closed.)

Creamy Italian Dressing

1/2 C whole milk, 1T white or Apple Cider Vinegar, 1/2 T each fresh chopped basil and oregano,
(use 1/4tsp if using dried herbs)
pinch of hot pepper flakes if you like it hot, pinch of sweetener of your choice, dash salt and
pepper. mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness
to you taste as well.
Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.

Essence (Emeril's Creole Seasoning)

Of course this isn't mine, but I've been using it for years and it's perfect for P2. This recipe is also
available on foodnetwork.com

2 1/2 tablespoons paprika

2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried leaf oregano
1 tablespoon dried thyme

Garlic "Buttery" Sauce (Xanthan Gum)

Hey, there. for those of you who have access to Xanthan Gum, I believe I have made a quite
tasty facsimile of a scampi style garlic butter sauce. And Boy is it finger lickin' good.

The ingredients are :

1 cup fat free chicken broth
1 teaspoon Butter Flavor extract (found in the baking and spice section of the supermarket)
1/2 teaspoon garlic powder ( the finer the better)
1/4 teaspoon Xanthan Gum (seems like a lot)

combine the broth, extract and garlic powder in a sauce pan and gently heat. Remove from
heat, then scoop out 1/4 teaspoon of Xanthan gum, but do not add it all at once. While
whisking, sprinkle the xanthan gum powder in a little bit at a time. I wanted it to be quite viscous
to simulate the mouth-feel of butter. it may take a few minutes and it may appear lumpy, but
don't worry, keep whisking for a couple more minutes, then let it sit while you prepare your
meat. it will continue to absorb liquid and will thicken. By the time I finished cooking the chicken
and fish, the lumps had gone and it was an even smooth sauce. My garlic powder wasn't very
fine so you could see garlic bits. Garlic juice would probably be perfect. Reheat and serve with
your dish.

I didn't feel like thawing the shrimp I had in mind, but it went just as well with Chicken and Fish.
One thing. The salt amount is enough to make the sauce taste fine on its own. But with
unseasoned chicken it was not salty enough. So I'm sticking with the recipe amount and
adjusting the meat seasoning accordingly. I suppose if you wanted to give it some zing you could
add your lemon juice to it.

The broth is 15 cal per cup. it says 3g protein, so it should be 12 cal. the extract and spices are
negligible. The Xanthan gum is all fiber so there are no cals there. You don't use all the sauce for
one serving. but I guess you could, but it'd be basically 12-15 cal for the whole batch, 3g protein,
.6g fiber

Homemade Ketchup

1 small can sugar free tomato paste

1/4 cup water
3 Tbs artificial sweetener of choice or a pinch of stevia
1/2 tsp salt
1/4 tsp cumin
1/4 tsp dry mustard
1/8 tsp cinnamon
2 Tbs cider vinegar
Mix all ingredients together.
Store in a jar in the refrigerator.
Shake well before each use.
Keeps 2 - 3 weeks.

Mustard BBQ sauce

I dipped my grilled steak in this, I'm sure chicken would be just as yummy.

1/2 cup apple cider vinegar

1/3 cup prepared mustard (I used yellow)
1 tsp onion powder
1 tsp garlic powder
1 tsp hot sauce (more or less to your taste)
1/2 tsp salt
8 tsp sugar equivalent (I used 4 packets of splenda)

bring vinegar to a boil

add dry ingredients and mix well
remove from heat and add mustard (mix well)

Oil Free Caesar Dressing

one egg, raw

1-2 teaspoons mustard
1-2 cloves garlic
2 tsp- 2tbs Worcestershire sauce
2 tbl balsamic vinegar (or any vinegar you have)
1/4 cup chicken broth
1-2 anchovy fillets
juice of one lemon
salt and pepper to taste

1. Put all the ingredients in a blender and blend until creamy.

2. If raw egg scares you, gently coddles the egg first and then use.

I haven't tried it yet though it looks great. My revision will either to leave out the egg or replace
it with more liquid - broth or whatever. Whole foods had anchovy paste in a tube that I
purchased since they didn't have them in cans.
Orange Vinaigrette
1/4 cup fresh squeezed orange juice
2 tablespoons balsamic vinegar
1 tablespoon prepared mustard
2 teaspoons sweetener or to taste
1/8 teaspoon cracked black pepper
In a small jar with a tight-fitting cover, combine the orange juice, vinegar, mustard, sweetener
and pepper. Cover and shake well until combined. To store, refrigerate for up to 1 week. Shake
well before serving.

Great over a salad made with lettuce and mandarin orange sections.

Poppy Seed Dressing

1/2 C whole milk, 1T white or Apple Cider Vinegar, 1T poppy seeds (slightly crushed with the
back of the spoon), pinch of sweetener of your choice, dash salt and pepper.
mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you
taste as well.
Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.

Enjoy

Sugar/Carb Free Pancake Syrup

OK, I want to make pancakes for dinner tonight and I don't have any on hand. I didn't want to
spend $8 on a davinci bottle so I decided to make my own pancake syrup.

I don't have precise measurements yet because I was experimenting but here is the gist of what
I did.

1/4 cup of water

1 t flavored extract - I used banana nut (make sure your extract doesn't have any added starches
or sugars!)
a pinch of salt
2 t splenda
a couple dashes of cinnamon

I put it in a nonstick pan and reduced it down, it only took a few minutes. Once it was reduced I
found that it was too sweet for my liking so I added more water and reduced it again and added
one or two more pinches of salt.

Result - a tasty sweet homemade pancake syrup for my pancakes tonight. When I make it again,
I will try to come up with more precise measurements.
Taco seasoning mix

This is REALLY good. My entire family prefers it over any packaged mix!

I have been making this for about 6 years now. I got it from the SS boards when I was
Somersizing. It’s a FANTASTIC spice blend. There is NO sugar, NO salt (unless you chose to add
it), NO starches!

This is great for P2, P3, P4. Why waste money on those little packets when you can mix up a jar
of this, and spoon out what you need, when you need it! And no worrying about nasty additives
like salt.

VERY ECONOMICAL--buy your spices in bulk and mix a big batch!!

(Ha, when I went to print this out, I checked and sure enough DebbieK has it on her
RecipeCircus site!! (http://www.recipecircus.com/recipes/SomersizinDebB/) I am going
to copy and paste her instructions, as it’s the same recipe I have been making Be sure to
check out her recipe section, as most of them are perfect for P3!!! )

Lawry’s Taco Spice & Seasoning

Source of Recipe
Modified from Todd Wilbur's Top Secret Recipe List of Ingredients

This will make the equivalent of a 1 ounce package. Amount in brackets is multiplied by 8, if you
wish to make a bigger batch and store in a glass jar for future use.

1 tsp chili powder (8 tsp)

1 tsp paprika (8 tsp)
3/4 tsp salt (6 tsp) ****
3/4 tsp dried minced onion (6 tsp)
1/2 tsp cumin (4 tsp)
1/4 tsp cayenne pepper (2 tsp)
1/4 tsp garlic powder (2 tsp)
1/8 tsp ground oregano (1 tsp)

Combine all ingredients in a small bowl.

If you want to use this for taco meat:

In large skillet, brown 1 pound ground beef until crumbly; drain fat. Add spices & 2/3 cup water;
mix thoroughly. Bring to a boil; reduce heat to low and cook uncovered, 7 to 10 minutes, stirring
occasionally until most of the liquid has cooked off.

This would also be perfect to add to your P2 chili.

****If you are cutting back/avoiding salt, by all means do not add it! A great substitution would
be adding Braggs to your meat mixture instead of the salt to the spice mixture--or nothing at all.

TaraMocki Teriyaki Marinade

Ingredients - Adjust all ingredients to taste.

1/4 cup Braggs aminos
1.5 cup water
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
English Toffee Stevia (about 20 drops - or to taste)

Mix all ingredients. Marinate your meat!

I attempted to thicken it with agar a bit, but ended up with Teriyaki jello!

Tweaked Richard Simmons dressing

This is from back in the day! We used to eat this all the time and loved it. I had to omit the oil,
which is 1 teaspoon for 2 serving size recipe. Then we'd have it over raw spinach, sliced red
onions, mandarin oranges and a few walnuts. Here's the tweaked dressing, we really enjoy it:

3 tablespoons Natural rice vinegar (check ingredients for sugar!)

3/4 teaspoon Dijon-style mustard
1 teaspoon sugar - use legal equivalent - to taste
dash each salt and pepper

I like to make a bigger batch and pour it into a glass salad dressing bottle:

15 tablespoons rice vinegar

4 teaspoons Dijon mustard
3.5-4 teaspoons SweetLeaf brand stevia - to taste
rounded 1/8 teaspoon pepper
rounded 1/4 teaspoon salt

The only calories is from the dijon mustard and they're minimal. Enjoy!

You call it Ketchup we call it Tomato Sauce

Yummy, yummy, yummy, I just made a batch

I found this recipe by pure chance today, I truly wish I had found it months ago, as in South
Africa you cannot buy any sugar free sauces etc, and I was getting a little tired of dry chicken
breasts.

Play around with your own flavors and create your own home-made version, free from
preservatives and additives!

Makes around 1 liter

1kg ripe tomatoes, washed and stems removed

500g onions, peeled and chopped
2 cloves garlic, crushed (I used 5)
2 red peppers, washed, stems and seeds removed and then chopped (I used 1)
2 bay leaves
15ml salt
pinch of cinnamon
5ml cayenne pepper (optional)
250ml Apple Cider Vinegar (I only had 125ml)
120g (150ml) sugar (I used stevia equivalent to taste not quantity - wish I hadn't as the mixture
was actually sweet enough)
teaspoon of mixed dried herbs (parsley etc)

1. Place tomatoes, onion, garlic, red peppers and bay leaves in a large saucepan. Add salt. Cover
pan and bring to boil, cook for about 1 hour or until all the ingredients are soft. Leave to cool.
2. Remove bay leaves, blend and puree the mixture until smooth, Pour the mixture through a
sieve, discard the pips and skin.
3. Return the pulp to the saucepan and add the spices and herbs (and sweetener if you decide to
use any). Boil over a low heat while stirring until the mixture has reduced and thickened.
4. Add the Apple Cider Vinegar and cook for about 10 minutes.
5. Leave to cool a little before pouring into sterilized bottles. Pour slowly to prevent air bubbles.
Close the lids tightly and store until needed.

TIP to sterilize bottles, wash the bottles and lids thoroughly. Pour a little water into the bottles
and microwave until the water boils for a few minutes. Remove from the microwave, pour water
out and keep the bottle upside down on a clean dish towel until needed. Boil the lids in a
saucepan of water for a few minutes. Remove and place on clean cloth until needed. Pour sauce
into sterilized bottles, fill to the brim. Close tightly and store.

Baked Scallops (or Shrimp)

3.5 oz scallops, patted dry or shrimp

1 clove garlic, minced
2 tsp lemon juice
1 Tbs leek or shallot, minced
1 pinch ground nutmeg
salt and pepper to taste
1 grissini, crushed
1 Tbs parsley

Pre-heat oven to 425. In a small ramekin gently combine everything but the grissini and parsley.
Top scallops or shrimp with crushed grissini mixed with parsley. Bake for approximately 8-9
minutes.

shrimp in microwave bag

My normal lunches on protocol are pretty boring and on paper this one seemed to be too. But
today, I brought 156 grams of broccoli and 100 grams of shrimp. I work in a place that promotes
junk, so I have to stay focused all the time. Anyhow, I use Ziploc Zip'n'Steam bags and today I
decided to marinate my shrimp in Walden Farm's balsamic vinegar. It was so good, everyone
kept coming over asking where did I buy it, I was laughing so hard. I know Walden Farm's has no
nutritional value, but I need the taste, I do I really do

Needless to say I feel full, happy, and content and it was all protocol.

Gotta love this....

Broiled Shrimp Scampi

3.5 oz fresh shrimp

2 Tbs lemon or lime juice
1 Tbs fresh chopped chives/green onions
2 tsp tarragon
2 tsp parsley
2 tsp Season All
2 tsp onion powder
3 pinches mustard powder

Gently combine everything until shrimp is well-coated. Broil on low for about 8 minutes.

Ceviche

Here are some ceviche recipes to help out with Biz's going raw. I put in the comments so that
you can see what each country eats their ceviche with. However, on P2, I would recommend
endive lettuce cups. Some ingredients aren't P2 friendly. Just omit them.

Variations in the flavor of ceviche depend upon the particular citrus juice or combination of
juices and the other ingredients used in the marinade. the marinade juice could be lemon, lime,
or sour orange, or a combination of two, or even all three juices. the acid in the citrus juice and
the action of salt called for in recipes prevent the growth of micro-organisms in the fish,
softening the fibers as they penetrate. The enhancing ingredients - hot peppers, green peppers,
garlic, and onion - give ceviche its pleasing gusto.
Each Latin American country has given seviche/ceviche its own touch of individuality by adding
its own particular garnishes. In Peru, ceviche is served with slices of cold sweet potatoes or corn-
on-the-cob, while in neighboring Ecuador, it is accompanied by popcorn, potato chips, nuts, or
the giant kernels of corn native to that country. Panamanian businesses serve ceviche with
buttered saltine crackers or in dainty pastry shells. It is also served in a large crystal bowl with
the guests helping themselves, either by spearing it with toothpicks or filling the pastry shells. In
Mexico, ceviche is accompanied by slices of raw onions and served on toasted tortillas.

<hr> Here is a version of seviche which Japanese housewives were making hundreds of years
ago. They call it sashimi and serve it with horseradish or very strong mustard. (Note the
omission of hot pepper.)
Sashimi
2 pounds fish fillets
2 cups lemon juice
1/4 cup soy sauce
1/2 cup thinly sliced onions
1/4 cup teaspoon white pepper
1 teaspoon salt
Remove the skin from fillets and slice 1/8 inch thick. Mix the other ingredients and pour over the
fillets which have been placed in a glass bowl or platter. Let it marinate overnight.

<hr>
Peruvian Seviche
The Peruvian cook cleans the fish and lets it soak in salt water for 10 minutes and then removes
it and pats it dry.
1 lb fish fillets of corbina, red snapper, or any good quality whitefish
juice of three lemons
juice of three sour oranges or limes
one medium onion, thinly sliced
salt and pepper to taste
a pinch of cayenne pepper
1 clove of garlic, minced
1 hot pepper, chopped fine
2 tablespoons chopped parsley
2 tablespoons chopped cilantro (coriander)
Cut fish into pieces and place on a platter. Place the thinly sliced onions on the fish. Then add
the remaining ingredients, covering with the juices. Place in refrigerator for at least 4 hours
before serving. Serve on bed of lettuce and garnish with cold sweet potato or corn-on-the-cob.

<hr>
Ecuadorean Seviche
In Ecuador seviche is served with potato chips, popcorn, sweet potatoes or kernels of corn that
are about an inch long and almost as broad. Ecuadoreans usually combine three citrus juices
plus vinegar in their seviche.
2 pounds whitefish
juice of 6 limes, 3 lemons, 3 sour oranges, or enough to make 2 cups juice
4 teaspoons salt
3/4 teaspoons black pepper
1/4 cup vinegar
2 medium onions sliced very thin
2 or 3 red or yellow hot peppers, slivered
cut fish into bite size pieces and place in a bowl. Pour juice over it. Add salt and pepper and
vinegar. Let stand about 6 hours in refrigerator. Pour boiling water over the onions and drain.
Add to the fish. Add slivered hot peppers and let set overnight.
Here is another version of Ecuadorean seviche using lemon juice only:
3 pounds corbina, washed thoroughly and dried with paper toweling
juice from about 25 lemons
2 onions (medium size) chopped
2 teaspoons salt
1 aji chombo, (hot pepper) cut into small pieces
Cut the fish into bite size pieces and place in glass bowl with one cup lemon juice and one
teaspoon of salt. Let it set for 15 minutes and then drain, squeezing the fish gently. Add the
remaining lemon juice or enough to cover the fish. Add the chopped onions and stir with a
wooden spoon. Let set for 15 minutes. Then add the aji and the remaining salt. Let it set for 30
minutes, cover and place in refrigerator. It may be eaten in about 2 hours. (Segundo Franco).

<hr>
Panama’s Corvina Seviche
1 pound fillets of corvina
juice from a dozen limes, more if necessary
3 medium size tomatoes, chopped fine
3 onions, chopped fine
2 hot peppers, remove part of it after it has
set about 2 hours
1 green pepper, chopped fine
1 clove garlic, minced
1 tablespoon finely chopped parsley
salt and pepper to taste
Place corvina fillets on a platter. Mix the remaining ingredients and spread over the fish, making
sure it is completely covered. Let it set for a few minutes and then turn the fillets over so both
sides of the fish are well marinated. Cover platter and place in refrigerator. Turn the fish several
times. Can be eaten after 8 hours.

<hr>
Shrimp Seviche
2 pounds of shrimp
approximately 10 lemons
1 hot pepper
1 chopped onion
1 teaspoon salt
Put raw shrimp in boiling water for 5 minutes. Remove and place in cold water immediately.
Remove shells and clean shrimp. Place in a glass bowl with the lemon juice, the onion, pepper,
and salt. Let it set for 1 hour and serve. (Franco)
<hr>
La Fonda Del Sol’s Seviche
1 pound firm-fleshed, fresh, raw, whitefish, boned;
or scallops
1 cup lemon juice
1/3 cup lime juice
1/2 cup orange juice
2 tablespoons ketchup
1/4 teaspoon salt
1 cup finely chopped red onions
1 red pepper
1/2 of a small yellow hot chili pepper, grated or finely minced
lettuce
1/3 cup canned corn kernels
3 or 4 sprigs cilantro
parsley
About 5 hours before serving, remove all skin and dark meat from fish. Slice across fish (or
scallops) making strips about 1 1/2 inches long by 3/4 inch wide, no thicker than 1/8 inch. Place
fish in bowl; pour about 3/4 cup lemon juice over fish. Cover with plastic wrap and marinate at
room temperature about 1 hour. Stir occasionally; let marinade reach all pieces. Meanwhile,
prepare other marinade. Combine remaining 1/4 cup lemon juice, lime and orange juices with
ketchup, salt, onion, and finely chopped red and green peppers; reserve two slices of peppers
for garnish. Add hot chili pepper, if available, to this mixture. Drain and discard first lemon
marinade; cover fish with seasoned marinade, using airtight container (onions emit a powerful
aroma). Refrigerate 4 hours. Turn fish occasionally. Serve seviche over a bed of lettuce leaves on
a chilled platter. Include chopped vegetables but drain most of the juice from fish. Garnish with
sliced red and green pepper circles, corn kernels, finely chopped cilantro, and parsley. Provide
toothpicks. Makes about 50 bite size servings.

No Cook Shrimp Ceviche

Impress your friends with this fresh recipe at your next fiesta! Inspired by the seaside villages in
Puerto Vallarta this ceviche is a great low fat snack or appetizer.
Prep Time: 20 minutes

Cook Time: 3 hours, 00 minutes

Ingredients:
3 lbs small raw shrimp, cleaned
4 large tomatoes, seeded and diced
6 limes, juiced
4 lemons, juiced
1 cup cilantro leaves, chopped
1 serrano chile, seeded and finely chopped
1/2 of a cucumber, peeled and diced
1 red onion, diced
salt and pepper to taste
3 tablespoons tomato sauce
Preparation:

Lay out shrimp in the bottom of glass baking dish. Pour lemon and lime juice over them
and refrigerate for 3 hours. The juice will "cook" the shrimp. Toss with remaining
ingredients and refrigerate for one more hour or longer. Enjoy with tortilla chips or as a
topper for grilled fish!

Cocktail Sauce for shrimp & fish

6 oz can tomato paste

juice of 1 lemon
1/4 cup + 2 tablespoons splenda
1 tablespoon sugar free maple syrup
(I like Maple Grove Farms made with splenda)
2 tablespoons apple cider vinegar
1/4 cup horseradish
1 1/2 teaspoons hot sauce
1/4 teaspoon allspice
1/4 teaspoon dry mustard
salt & pepper to taste
water as needed
Combine all ingredients and put in a jar in the refrigerator so flavors can blend. Yields about 2
cups depending on how thick you want it.

Enjoy this with shrimp, fish, or lobster. I calculate it to be about 6-7 calories per tablespoon
depending on how thick you want it. The calories go down per tablespoon as you thin out the
sauce with water. I like mine pretty thick so I get about 7 calories per tablespoon.

Crab Bisque

1 can diced tomatoes (no sugar, no salt) 14.5 oz

1 1/2 cups organic chicken broth
1 T jarred minced garlic
1 t oregano
1 t Old Bay
1/2 sea salt
1 t dried minced onion
1 8 oz container of crabmeat
Mix everything together except for crab and simmer for about 20 minutes. Add crab and just
bring back up to a boil and remove from heat. Makes 2 servings (1 protein and 1 veg)

My daughter tasted it and said she wished she were having the soup instead. My husband
caught a whiff and said he smelled the odor of the Easter Shore (our home area).

I made this because I have a horrible cold and it made me feel so much better. It's a keeper at
my house now even when I go off protocol. A perfect lunch for work!

Becky in FL Crab has to be real. Choose lump (fewer shells to pick out) Old Bay is a seafood
seasoning found in the Maryland area . Here is a pic and website www.oldbay.com

Fish "Tacos"

I am trying not to mix veggies per Dr. S's protocol, but yesterday I wanted something
different, so this is what I ended up with. I weighed everything and stayed within my
calorie allotment.

Ingredients:
3.5 oz. Tilapia
"Breading"
1 egg yolk
Onions (sliced or chopped)
Tomato (diced)
Cabbage (sliced thinly)
3-4 Whole Leaves of Lettuce (the "Taco Shells")
Lemon or Lime

"Breading"
2 Melba Toasts
Dash of Garlic Powder
Dash of Cayenne
Salt and Pepper
1. Put the Melba Toasts in a baggie and crush them (or you could use a food processor).
Put the melba crumbs and spices in a baggie and shake to mix.

2. Cover the tilapia with the egg yolk and then place in the baggie with the "breading".

3. Place on a skillet and cook with medium heat until done.

4. When tilapia is done, break into small pieces. Take a lettuce leaf and place the tilapia
on it, then build your taco. Sprinkle with a little salt and lemon or lime juice.

Yummy!

Fish Chowder, thick and wonderful!

Ingredients for a 119 calorie serving:

celery, 6 oz, sliced very thin

1 tsp peeled garlic cloves
water to cover
3.5 oz sole cut in bite-sized pieces
pinch of parsley
pinch of dehydrated minced onion
salt to taste
1 Tbs lemon juice

Simmer celery and garlic till very tender.

Whiz in blender.
Add water if necessary but keep thick like a chowder would be.
Return to pot and add sole and reheat to simmer till fish flakes: few minutes at most.
Add lemon and dish up.

Opt: 1 Tbs parmesan for another 25 calories if safe for you.

Fish Pie

200g of white fish frozen (cod, haddock, any really)

1/2 head of cauliflower
2 tablespoon fish broth
3 tablespoons of chick broth
parsley, salt, pepper, garlic powder

preheat oven to 350

place fish in dish, season with garlic powder, parsley, salt, pepper and fish broth. cook in oven
for 25 min
in the meantime get your cauliflower on and cook until tender, drain well
in a bowl combine cauliflower, chicken stock, salt ,pepper and puree until smooth
spread over the fish
turn oven to broil
broil until cauliflower is turning golden and firm (about 10 min)
It's super delicious and serves 2

Lime Shallot Tilapia

3.5 oz tilapia filet

1/2 lime
sea salt
pepper
1/2 minced shallot

Squeeze lime over tilapia filet, and season to taste with fresh pepper and salt. Under the fish
sprinkle half the shallot, and the other half on top of the fish. Broil on low for 4-5 minutes a side.

I served this with lightly pan-roasted asparagus with the other half of the shallot, salt, pepper
and a squeeze of lime.

Mustard Dill Shrimp

1 T White Wine Vinegar

1 T Mustard
1/2 tsp chopped garlic
200 g Shrimp
1/2 c chicken broth
1/2 tsp dill

Marinate the shrimp in the vinegar and mustard for about 30 min.

Spray a HOT skillet with cooking spray. Add shrimp and toss in the skillet for about 1-2 minutes
until it just starts to turn pink. Remove from skillet and set on a plate. Add garlic and chicken
broth. wisk together and let reduce a bit. Add dill then add shrimp back in for 1 minute.

Plate and enjoy!

Orange Roughy Baked in Parchment

I made this last night and had the leftovers for lunch today. The fish was so buttery tasting,
flakey, and delicious.
4 100g pieces of orange roughy (I used frozen wild caught from Trader Joe's -- it is surprisingly
good for frozen fish)

1 lemon sliced into rounds

Tarragon, dried

Salt and Pepper

Rinse the fish and then place the pieces on a large sheet of parchment. You could wrap them
individually if you'd like. Sprinkled each piece with salt and pepper and tarragon. Place a lemon
slice on each piece of fish. Pull the sides of the parchment together (leaving the fish lying flat
and in a single layer) and crimp the sides together to seal the fish in the parchment. Place the
package in a casserole dish and bake at 400 degrees for about 20 minutes. Fish is done when it is
flakey.

Shrimp Celery Apple Salad (Confetti Salad)

Celery, thinly sliced on diagonal (16cal/100g)

100g cooked shrimp (measure raw without shells before cooking)
1 crisp apple ( ambrosia, fuji, honeycrisp or granny)
3T rice vinegar
2T sweetness
2T soy sauce or liquid aminos ( I used half of each)
1 clove garlic, crushed
1/2t ground fresh ginger
1/4t cayenne pepper
1t lemon juice
1/2t onion powder
1t Parsley Flakes or Fresh Italian Flat leaf parsley
Gallon size plastic zipper storage bag

Put a cup of water and 1t of salt in a sauce pan to boil. Shell your raw shrimp and measure 100g.
When water is boiling violently, dump in shrimp and cook for one minute. Use a slotted spoon to
remove the shrimp from the boiling water to a bowl of cold water. Set aside.

Trim your celery and slice across at an angle to produce elongated half moons. Put into zipper
bag.

Cut cooled shrimp into small blueberry sized bites, and add to celery in zipper bag.
Fill a bow with water and a splash of lemon juice. Wash and core your apple. Slice your unpeeled
apple into bite size pieces. place cut bits into lemon water as you finish the rest of the apple.
When finished Drain the apple pieces well and add to zipper bag.

Directly into the bag, add the vinegar, sweetener, soy sauce, garlic, ginger, cayenne, onion
powder, and parsley. Seal and toss vigorously to coat all pieces.

Let marinate for five to ten minutes and serve, or chill to serve later.

P2 Tilapia Fish

Hey everyone I just wanted to let you know I made this recipe the other nite and it was so ONO.
My husband is doing this round with me so I have to be a little more creative with my recipes so
he doesn't get sick of the food, and is still enjoying his meals. Anyway.
He really enjoyed this dish. Hope you will to.

TALAPIA FISH

1 fillet of tilapia fish {this is a very mild fish and very good}
1 clove of garlic chopped
3 Slices of lemon
1 t. of lemon juice
2 t. of Organic Balsamic Vinegar.{5 cal per Tablespoon}
pepper
3-5 cherry tomatoes cut in half

Put fish in foil and add all ingredients on top

Close foil and place in 350' oven bake for 20 min.

And enjoy!

With this dish I also made a No Cheese Capres Salad

Seafood Stew (over Miracle Noodles optional)

In a large skillet:

1/2 med chopped onion

4-5 minced cloves of garlic
1-2 Tbs. fresh grated ginger
1 tsp. lemon grass
1-2 tsp. Italian seasonings
sauté for a bit -
then add :
1 can chicken broth
Lemon juice (to taste)
1-2 Tbs. fresh chopped basil
1/4 c. Braggs Amino Acid
S&P (to taste)
Water (till the sauce is the strength you like it)

After the sauce has simmered to the desired flavor

then add:
5 oz. scallops
simmer 2-3 minutes

then add:
5 oz. pre cooked shrimp (if adding uncooked shrimp - put them in with the scallops)
AND
Fill up the pan- to the top with Spinach - as much as you can shove in.

Cover with a lid and simmer for 3-5 minutes - stir in the spinach.

Eat as a stew, or pour over miracle (glucommanan)noodles

Makes 3 servings
approx. 160-180 calories per serving

Bon Appetite

Shrimp and tomatoes

Wedged tomatoes
3.5 oz shrimp

Season them with whatever you want (allowed in P2) and then put them in a hot non-stick pan
to cook until they brown or even blacken(the way I like them), turn and do the same with that
side.. serve. Come to think of it.. these are like shrimp kabobs. So you can even skewer them
and grill if you'd like!

I usually don't like cooked tomatoes, but oh my goodness, this stuff was delicious. I'll be posting
pictures of my recipes just so you get an idea of what everything looks like

Shrimp Salad

OK, this is my new favorite!

2 cups or less of "spicy lettuce" mix -something I buy prepackaged here in Los Angeles. I have
also used the bagged herb salad from Trader Joe's
100 grams shrimp- I prefer US-lower in mercury
Italian parsley
cilantro
1/2 tsp minced onion
squeeze lemon
Annie’s Dijon mustard
Dash of Stevia-or sweetener of choice

Sauté herbs with water and lemon, add the shrimp and cook. I try to have as much water in the
pan to make a "juice" but not dilute the taste.

prepare Greens-wash drain.

Place shrimp on salad WITHOUT the juice from the pan.

Pour off juice and herbs into separate bowl and add about a tsp of dijon mustard-more or less to
taste and a dash of stevia. Mix.

Pour over shrimp and salad and EAT!

This taste really good especially if the shrimp and "dressing" are still warm.

Shrimp Salad-Stuffed Tomatoes

1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed,
chopped( amount allowed)
1/4 cup minced fresh basil
1 medium shallot, minced
Pinch of freshly ground pepper
4 large ripe tomatoes, cored

Creamy Chive Dressing:

1/2 C whole milk,
1T white or Apple Cider Vinegar,
fresh chopped Chives,
pinch of sweetener of your choice,
dash salt and pepper.
mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you
taste as well.
Use 1T as allowed by Dr. S for your milk, or use more and be sure to add in the calories.
__________________

1. Combine shrimp, with creamy chive dressing basil. Stir to combine.

2. Carefully hollow out the inside of each tomato using a melon baller or small spoon; reserve
the scooped tomato for another use (see Tip). To serve, fill each tomato with a generous
1/2 cup of the shrimp salad.

this recipes can be made for more than one serving

TIP: Save the scooped-out tomato insides to use in fresh tomato soup or pasta sauce. Store in
the refrigerator for up to 3 days or in the freezer for up to 6 months.
MAKE AHEAD TIP: Prepare the salad

Spicy Curry Shrimp and Napa

100g raw shrimp

170g Napa cabbage or allowed amount (use alot, this makes a lot of sauce, and is strong
flavored)
1/8 t xanthan gum, or thickener
1.5T Thai Fish sauce (Maybe less, this is salty)
1/2T Lemon juice
1/4 t Fresh grated ginger(or ginger paste)
1 oz fresh cilantro( about 3-5 sprigs) chopped
1/2 T Red Curry Paste (1T if you want nice and spicy)
1/2c to 1 cup chicken broth (depending on how much sauce you want)
Optional: one 7 oz package of Shirataki Noodles, drained, and rinsed.

Combine the raw shrimp, 1/2 the Thai sauce, and the lemon juice, set aside to marinate about
30min. Meanwhile, cut your Napa cabbage and separate the thicker stems from the fluffier
leaves. Chop your cilantro.

Combine the second half of the fish sauce, curry paste, ginger, and garlic, and half the chicken
broth. Add the marinate from the shrimp. Heat in a non stick skillet (Optional: Add the Shirataki
Noodles Now) and stir till blended well and add the thickener a little at a time till it's starting to
thicken. Add the Napa stems, and heat about a minute, then turn of the heat, add the soft
leaves and the shrimp and stir for about two minutes, or until the shrimp turns pink and done.
Stir in your chopped cilantro. Serve.

Warning It's nice and spicy. I made it with full cup of broth and 3 T of fish sauce and it was too
salty and a lot of extra sauce. So I adjusted the recipe down. I think the saltiness made it taste
spicier, so even though I put 1/2T curry sauce, I think 1T might still work, but you can add more
to the sauce before the veggies if it's not spicy enough. I had too much sauce, so I halved the
broth amount. It was great with the noodles. I would also use more napa than I did. I only had
170 g. this could easily make twice as much.

The original recipe is from 99% Fat-Free Meals in 30 minutes. I took out all the other veggies and
used Napa cabbage instead, and simplified the process, changing the Turkey in the recipe to
shrimp, and adding Shirataki noodles. All the spices are the same though the quantities are
different.

Tilapia and Asparagus

100 gm Tilapia, frozen

juice of 1/2 lemon
salt and pepper to taste
1 clove garlic
asparagus spears, fresh, cut in pieces (as much as you want)

Combine all in a microwave steam bag and nuke for 3 minutes.

I make this for lunch ALL the time! If the fish is thawed in my lunchbox by the time I'm ready, I
just nuke for 2 minutes and then check it for doneness.

Tuna salad on bed of Spinach

3.5 oz of white albacore tuna (I have found that generic or store brand is the best)
2 T cottage cheese (In place of your mayo)
1 T dill relish
1 T chopped onion
fresh ground pepper to taste

Mix together and put on a bed of fresh baby spinach.

* I haven't had a problem with this even though it is mixing proteins. I counted the
Cottage cheese as my milk for the day?

Tuna... YUM

Ola everyone !!
My friend Angie (imarodeomom2) and I were talking about what I was eating for lunch one day
and we started just adding stuff and ideas to it LOL. This is what we came up with :
1 package of Tuna (either in a pouch or canned-packed in water, not oil)
Garlic Salt
Onion Flakes (I use McCormick California Style Coarse Grind Blend Minced White & Green
Onions)
Pepper
Shredded Lettuce
1 Chopped up Apple ( or eat it on the side if you don't like it IN the tuna)
1 Melba Toast crumbled up

All of the seasonings are to your own taste. Do watch the Garlic Salt though, don't want too
much sodium.
It made a very nice lunch. Really filling and also refreshing.

SOUPS, STEWS AND CHILIS

"Creamed" Zucchini Soup -- 98 calories

Ok, I reread the lettuce soup thread and then at the bottom it mentioned adding cream in P3 to
make it yummier.

As you all know I use low-fat cottage cheese in just about all my recipes. So I tried this and Scott
stole it from me and ate the whole bowl!!!

Creamy Zucchini Soup (can substitute spinach for zucchini)

~One Filling Serving~

about 1/4 cup chopped Vidalia onion

2 T of minced garlic
Sauté in an nonstick skillet with a little bit of chicken broth (1/4 cup)-it will evaporate so stay
close-
Cook until almost caramelized

Slice one zucchini (about 1 1/2 cups sliced) and chop in blender with just enough chicken broth
(1/4 cup) to make blender work.

Pour into skillet with cooked garlic and onion set aside

In empty blender-(just rinse it out) add 1/4 cup low-fat cottage cheese with about 1/2 cup
chicken broth and blend until liquid.

Pour this also into the skillet and cook on med-high until a lot of broth is evaporated.

Put back in the blender and blend until thick and 'creamy'. Salt and pepper to taste.

OMG, this is divine. I know it will work for spinach too.

Creamy Zucchini Soup

Chicken broth--approximately 1 cup ----------- 15 calories

Low Fat cottage Cheese--approx 1/2 cup --------40 calories
1/4 cup chopped onion-----------------------------16 calories
1 raw zucchini(1 1/2 cups sliced)----------------27 calories
total calories---------------------------------------- 98 calories

If Using 1 1/2 cup spinach instead of the zucchini, it is 10.3 calories so the entire recipe is only
81.3 calories

It's not too bad at room temperature too if you like cold soups.

Beef and Cabbage Soup

Just make up a P2 recipe and it is super yummy!

Beef and Cabbage Soup

Ingredients: (just measure out your allowance of meat and cabbage for your meal)
Beef (thinly sliced)
Cabbage (chopped)
3 Garlic cloves (minced) (FYI-Garlic has about 8 calories per ounce)
Dash of Cumin (the cumin really makes the broth "brothy")
Dash of Cayenne
Salt and Pepper

Heat a saucepan to medium-high heat. When hot add 1 cup water.

When boiling add the beef and garlic. By the time the water has boiled off the beef should be
cooked, if not add water as needed.
When the water has boiled off you should see the "browning" on the pan from the beef. Add 2
cups of water. This will create a rich broth.

Add chopped cabbage and simple until the cabbage is cooked to desired consistency.

You can add more water if needed. It makes a HUGE bowl, I had to break out a big Tupperware
bowl.

1.5 Alarm Chili

200g beef
1/4 cup onions, diced or minced
2 cloves garlic
1 can tomatoes- I like diced
1 tbsp oregano
2/3 tbsp chili powder
1 tbsp cumin
1 tsp red hot pepper
salt and pepper to taste
water

I add a little water to my pan and add the onions. I cook until translucent and add more water as
needed. Then I add my garlic and cook a minute more. I add the beef and brown it. Then I add
all my spices and some salt and pepper. I cook for a minute. Then I add the tomatoes and water
to whatever level I want. I cook for about 15 minutes more. Then divide in two. I eat one half
and refrigerate the other.

The 11 day in a row chili (it’s that good!)

3.5 oz ground turkey breast or lean 96/4 beef

1/2 tsp. Liquid Aminos
onion powder
1/4 tsp powdered Stevia
1/2 can low sodium diced tomatoes
Tones Seasonings to taste (garlic powder, paprika, red pepper, cayenne pepper, salt and
pepper)

Brown your meat with the onion powder, Aminos, and stevia. Add your tomatoes and about 1/4
can of water. Add your seasonings and let simmer about 10-15 min.

If you have some extra cals for the day fry an egg (with Pam) over easy and put that on top of
the chili...OH YEAH!
Chicken Chili

100 g. Ground chicken (or gr. beef), brown in pan w/water, as this is browning, add chili powder
as your taste buds like it! We like ours spicy - no heat yet!
Once browned, add low sodium tomato sauce (smallest can you can find), and also add 1 soup-
size can diced tomatoes - the chunkier the better - you can also use petite diced. (BTW, I found a
great tasting, canned organic tomato's from Tuscany, Italy - cannot think of the brand but
purchased them from Whole Foods & Woodman's). Add cayenne, Franks & salt, pepper all to

your taste! Heat all ingreds thru and enjoy!!!

Chili Soup

in 12qt stockpot brown 3 lbs 7% hamburger..when pretty well brown add

2-3 diced large onions...cooking and browning....then

add the spices to your taste but LOTS of them! Celtic sea salt and pepper, chili powder, cumin,
garlic( powdered, fresh or in jar)...possibly a pinch of African(HOT!!!) cayenne.

Add 2 1/2 qts water and 2 qts store-bought beef broth(check it has no sugar) and 5 cans diced
tomatoes. Bring to a simmer(scraping all the brown bits off the bottom) and turn off heat.

this ought to add up to about 7 ½-8 qts of soup......if not add more water

Makes more than 13 large servings of about 2 1/2cups'ish each

yes I know it makes a lot but I like to use my foodsaver and freeze portions so I always have this.
Not only ph2 protocol but the whole family loves it.....and I only know how to cook 'huge'.

Savoy Cabbage Chili

I made mine like Dawn's but I reduced the onion and put in thin sliced Savoy Cabbage. It is
excellent.

100g beef
1/2 small head Savoy cabbage
1/8 cup onions, or less
1/2 cup can tomatoes no salt added
1/2 cup low sodium beef broth
oregano
chili powder
cumin
red hot pepper
garlic powder
onion powder
salt and pepper, all to taste a couple shakes over meat and more later
water

I add a little water to my pan and add the onions.

I add the beef and brown it.
Then I add all my spices and some salt and pepper.
Then I add beef broth, cabbage and more water if I need it
I cook for about 15 minutes more, depending on how hungry I am.

Mendy’s Cowgirl Chili

400 grams. of ground beef or ground turkey breast

1/2 of a chopped white onion
4 to 5 chopped garlic cloves
1/2 tsp. cumin
1/2 tsp. italian seasoning
1/2 tsp. black pepper
1/4 tsp. crushed red chili flakes
1/4 tsp. curry
1/4 tsp. paprika
1/4 tsp. chili powder
1 pack splenda
1 Tbs. of yellow mustard
2 cans (I like S&W no sugar) organic ready cut diced tomatoes
1/2 cup of water

Brown the meat with onions and garlic, add all other ingredients, bring to a boil, turn down and
simmer for 25 to 30 mins.
Top with homemade salsa:

1/4 cup of chopped onions

1/2 cup of diced fresh tomatoes
1/4 cup fresh cilantro
1 freshly chopped jalapeno...1/2 depending on your taste buds
The juice of 1/2 a lime
salt & pepper to taste

This makes 4 servings, enjoy!

Hearty Chili
 I cut corners by using canned product, but if you really feel the need to roast your own
tomatoes, then by all means go right ahead.

You'll need:

100g of 95% lean ground beef

160g Hunts Fire Roasted Tomatoes, or home roasted tomatoes
1/2t ~ 1t Chili powder
1/2t onion powder ( or flakes if you prefer)
1/2t garlic powder ( or fresh minced if you prefer)
1/2t cocoa powder ( this is crucial)
salt and pepper and cayenne to taste

Instructions: this is really easy: Add raw beef, onion powder, garlic powder, S&P, and cocoa
powder to sauce pan and cook till it crumbles easily. I added the juice from the tomatoes to help
start the heat transfer. Don't drain. Add the tomatoes and simmer 5 minutes till hot, while you
get your bowl and spoon.
Serve and enjoy!
Tip: if you save your grissini to eat with this, I suggest not adding it to the chili, grissini don't
keep their crunch like the cheap square crackers do. It just gets soggy.

The beef, grissini and Tomatoes add 190.8 cal, the garlic and onion powder(1g carb per 1/4 tsp)
add 16cal, and cocoa powder add 2 cal(12.5cal/T). On the spices, I went according to the carb,
protein and fat numbers not the reported cal. according to that it's 208.8 cal.

Awesome 2 Alarm Steak Chili

This makes 2 servings:

2 tomatoes
200g steak
1/2 white onion
4-5 cloves fresh garlic
chili powder, hot Mexican chili powder and cayenne pepper to taste
salt
pepper
enough water to make soupy

Chop 2 tomatoes and place in blended with water and blend briefly. Pour into saucepan and
heat. Add onions, steak (we used steak we had previously cooked on the grill) and spices and
simmer for 20 minutes or so. We turned it off and let it sit for awhile so the flavors married and
then re-heated it and it was yummy!

This was a very satisfying meal! Let us know what you think if you try it.
Cabbage Soup Recipe- I found it!

I found the cabbage soup recipe.

This is exactly as it reads which is not P2 friendly. Below I have altered it to be P2 friendly with
the exception of mixing vegetables. If you don't mix veggies, omit tomatoes and onions.

-----------------------------------------------------------------------
----P2 Friendly version----
------------------------------------------------------------------------------------calories
2- 32 ounce cartons of Swanson Organic Chicken broth--------------------- 120
2- 14.5 oz cans of low sodium diced/stewed tomatoes -----------------------358
6 medium stalks of celery (approx 1 cup) 19
1 medium onion chopped(approx 1 cup)---------------------------------------- 61
1/2 chopped cabbage red/green (approx 6 cups)----------------------------- 134
1 tsp garlic powder------------------------------------------------------------------- 9
Black pepper to taste per teaspoon------------------------------------------------- 5
Total for recipe--------------------------------------------------------------------- 706

Almost 20 cups
One 8 ounce cup serving is approximately 35 calories

Follow cooking directions above

I hope this helps those of us who get hungry

Chicken and Brussels Stew

Ok, here I am on Day 2 of VLCD and posting a recipe?!

But I had this for dinner last night, and just had it again for lunch--it’s SO good!! Under 200cal
for the whole dish.

1/2lb Brussels sprouts, quartered

100g chicken breast, diced
1 green onion, sliced
1 clove garlic
1tsp Braggs Amino
Pepper to taste
1c chicken broth (or 1/2 water, 1/2 stock)

Combine all in small casserole dish. Bake in 450deg oven for 45 minutes. Transfer to a soup bowl
and enjoy!

Chicken Soup Recipe

I am new to this but have been cooking my 100 grams of chicken in 3 cups of water, salt,
pepper, garlic and a few sprigs of cilantro (since parsley is allowed).

I let it cook down until the meat easily beaks apart. Then I have the broth to make me feel like
I've eaten even more. I actually look forward to it.

I've event taken the chicken out, put it on salad greens, broke up my melba toast and made a
salad with vinegar, salt, pepper and garlic. YUM. Then I had the bonus broth to drink afterward.
That was a treat!!!

Chicken Spinach Soup

3.5 oz Chicken

3.5 oz Spinach

3 Garlic Cloves

Salt & Pepper to taste or any other allowed seasonings.

1.- Cut the garlic cloves into four or five chunky pieces and put them on a pan and cook them for
a bit

2.- Add the spinach to the garlic with some salt and a little water. Cook until wilted

3.- Put the spinach in the blender adding salt and allowed spices/seasonings to taste and water

4.- Season chicken with salt and pepper. Put on pan and let it cook until lightly

Browned, then flip. Once browned on that side too, take the chicken off the pan.

5.- You’ll have some chicken ?drippings? stuck to the pan. Put the pan on the stove

On high heat and add a little water (about 2-3 oz). De-glaze the pan scraping the chicken off of it.
Put this ?gravy? into the spinach soup. It will give it a fantastic taste.

6.- Shred the chicken and dump it on the spinach soup.

You can eat this with your melba toast sprinkled on top or your

Grissini breadstick
Creamy Asparagus Soup-74 Calories

I made this twice now and it is so yummy.

Ingredients:

4 spears of canned cooked asparagus

1/4c low fat cottage cheese
1/4 c liquid from canned asparagus
1/4 c water
1 slice/oz onion

salt and pepper to taste

Garlic to taste (optional)

I use my magic bullet but a good blender will work fine

Mix all together and puree', heat and eat...

74 calories- makes one serving

Fat 2.2 Grams

Carbs 4.1 Grams net
Protein 8.8 Grams

French Onion Soup P2

Ground beef and Thin sliced onion (your allowance of meat and onion for your meal)
Salt, Italian seasoning, garlic powder, Dash of Cayenne
Heat a saucepan to medium heat and add tine sliced onion and sauté© until the onion gets
brown(do not burn, just get onion caramelized)
Add 2 cups of water (if you like it more soupy, you can add more water.)
(Water will become brown color) and add ground beef
Add salt, Italian, garlic powder and cayenne.

My hubby, he currently on P2 and I am on P3

So what I did for today’s lunch, he ate Onion soup for P2 and I add sliced parmesan cheese top
on the P2 onion soup!
YUM!!
You do not need make 2 different meal for 2 different phase!

Lettuce Soup
I know - I know, what kind of recipe is this? lol That's what I thought too. But it's from Dr.
Mercola and here's a link to the video:

http://www.youtube.com/watch?v=JvdPMei2ixU

I made this today and I have to say I thoroughly enjoyed it. I was quite surprised by its flavor,
especially just adding water and no stock.

I believe she does suggest 2 teaspoons pepper, we found that too much, so next time I'll put in 1
teaspoon and see.

I wish they had a written recipe, but it has onion, garlic, spinach and romaine (and water). The
whole batch I made was only 135 calories. *?*

Here's my memory of what she suggested:

sauté 1 sliced onion and some minced garlic (I just did it in water, not oil)

your choice of greens -

she used about 3 cups of spinach
1 head of romaine
3 cups water
about a loosely packed cup of cilantro
1 or 2 t. of Himalayan salt
2 t. pepper

I didn't use nearly that much cilantro, it’s not my fav and next time I'll omit it and at the end add
some fresh basil. It seems anything with sautéed onion and garlic is off to a good start. Since I
didn't have Himalayan salt, I just used regular sea salt. No idea what flavor if any the Himalayan
salt has. And I didn't use anywhere near 1 t. pepper.

When I heat up my next bowl, I'll probably grind some crushed red pepper in it for a little kick.

She did suggest that you can also add cream to it, so it can be altered for P3 to be even better.

Protocol Egg Drop Soup

Hi everyone!

I am a NooB here - but I love to eat and cook! And now with HCG help, I can vary some of my
favorites to make them protocol friendly!

Tonight I had a craving for a soup my grandma used to make and call "Noodle with the Egg" - my
Italian Nonna! She served it with elbow noodles and tons of whole eggs! So, I have made this
soup tonight for dinner "P2 Friendly" and all the same flavor was there! Buon Appetito!
Protocol Egg Drop Soup

2 cups of fat free organic chicken broth or veg. broth (or 1 cup broth and 1 cup water)
dash of garlic powder - to your taste & liking
2 tsp. Braggs Liquid Amino Acids
3 drops of Tabasco
salt/pepper to taste
3 egg whites + 1 whole egg
Green onions, thin slices of green section

In a small sauce pan, bring broth/water, Braggs, spices & Tabasco to a boil. While waiting for
boil, whisk eggs together quickly until fluffy. Once broth boils, pour eggs into saucepan and cook
for another minute. Pour immediately into a bowl and serve - garnish with green onions. 1
Protein, 1 Veg.

Phase 3 Italian Variation of Egg Drop Soup

To broth add 1-2 T of Olive Oil. Once soup has cooked, serve with a sprinkling of grated
parmesan or Romano cheese. You can omit the green onions if the tastes clash to your taste
buds!

Note: You cannot make this soup ahead of time and freeze - I think the eggs change texture if
refrigerated; so this is a make and eat same night recipe!

Spicy Chicken Soup

This was so yummy I had to share it.

100 grams chicken breast

Cabbage (however much you need)
1 cup of chicken broth
2 Tablespoons of Braggs Liquid Aminos
1/4 teaspoon fresh grated ginger
1 clove of garlic (I like a lot of garlic so I add an extra clove)
Dash of crushed red pepper flakes (I like it Spicy, so I dashed away!)
Sliced Green onion to top the soup with

Cook chicken partially in the Braggs Aminos and a little bit of water. Add chicken broth and
remaining 6 ingredients. Simmer until cabbage is tender.
Top with green onion and enjoy.

Spinach Egg Drop Soup

Ingredients
6 cups fat-free reduced-sodium chicken broth
1 large egg, lightly beaten
1 tablespoon soy sauce or Braggs amino
1/2 teaspoon stevia or splenda
2 green onions, chopped (amount allowed)
2 cups fresh spinach (amount allowed)

Preparation

Bring broth to a boil; reduce heat to a simmer. Slowly add egg, stirring constantly, until egg
forms lacy strands. Immediately remove from heat. Let stand 1 minute. Stir in soy sauce, stevia ,
and green onions. Place spinach in bowls; ladle soup over spinach. Serve immediately

Thai Chicken Curry Soup

I have been craving some green curry for the last few weeks - came up with this last night and it
definitely satisfied the craving! Hope you like it!

Thai Chicken Curry Soup

100g chicken breast sliced thinly

2 cups chicken broth
1 Tbs green curry paste (more or less if you like)
2 Tbs fish sauce
1 Tbs Splenda
1 cup broccoli slaw
1tsp Sambal Oelek (chili paste) *Omit if you don't like it spicy*
2 tsp coconut extract/flavoring
Juice of half a lime
Cilantro for garnish

In a saucepan combine chicken broth with curry paste. Dissolve and cook for 2-3 min. Stir in fish
sauce, Splenda and chili paste. Add chicken and poach for ~5 min. Add broccoli slaw, continue to
stir over med heat for another 2-3 min. - just until slaw is not raw anymore (should still be
crunchy). Turn off heat and stir in coconut extract and lime juice. Pour into a large bowl, garnish
with lime and cilantro. Note* - if you want more broth, you can add some hot water to make it
stretch. This also works really well with shrimp!
Tomato and Basil Soup

I got this from Debbie K's website and the only addition that I added was the tomato sauce. It is
delicious and feeling and really hits the spot.

Tomato Soup

I was in the mood for soup today so tried to whip up a tomato soup that was on protocol. This
ended up being just the right amount & was really delicious. A great new way to enjoy your
tomatoes.

170g tomato (this was my allowed amount - yours may vary)

small can of sugar-free low sodium tomato sauce

1 clove minced garlic
1/2 c water
3/4 t basil (vary to taste)
1/2 t onion powder
salt
black pepper
Preheat broiler.
Cut tomato(es) in half.
Place tomato(es) on nonstick baking sheet. Flat side down.
Broil for 5-10 mins, or until the skins are blistered and blackened.
Let cool, then remove skins & seeds.
In a medium sized saucepan, heat 1/4 c water over medium heat.
Add onion powder & cook for 5 minutes.
Add garlic & cook for 2 more minutes.
While that's cooking, place tomato(es) in a blender or food processor and puree until smooth.
Stir tomato puree into saucepan and add the rest of your water (1/4 c).
Bring to a boil then reduce to simmer for 5 minutes.
Stir in basil and season with salt & pepper.

TIP: I roast several tomatoes at one time, let them cool, then freeze them in a freezer bag. Then
when I'm ready to fix some tomato soup (or sauce, salsa, etc) I simply take out however many I
need, let them thaw and fix them just the same (skipping the roasting process again, of course).

Broccoli with garlic

This broccoli dish is fresh, light and filling. 45% of every bite is loaded with protein. See below to
see how to make this a P3 and P4 dish.
2 heads of broccoli - stems trimmed - cut into long flowerettes
1/2 cup of water
1/2 freshly squeeze lemon
4 garlic cloves, sliced thin
Pinch of dried crushed red peppers

1. On the stove, preheat large skillet on medium high. When skillet is hot, add broccoli and
water, cover and cook until the broccoli is tender and the water is all nearly evaporated, about
9-10 minutes. If all the water has evaporated, add 1/8 cup more water.

2. Turn down heat to med-low and add garlic slices and dried crushed red peppers, stir and let
cook for 3 minutes.

3. Season with salt and pepper. Add lemon juice and stir. Serve.

P3 Option:

To make this same dish on P3 or P4:

1. Before adding broccoli, add 2 tablespoons of extra virgin olive oil, add broccoli and lightly
brown until it starts to caramelize, about 5-7 minutes. Then add water, cover and proceed until
cooked tender, about 7 minutes (until all water is evaporated).

2. After broccoli is cooked, and before adding the garlic, turn heat down to med-low, add 1
tablespoon of extra virgin olive oil (skip adding any extra water). Add garlic slices and dried
crushed red peppers, stir and let cook for 3 minutes.

3. Season with salt and pepper. Add lemon juice and stir. Serve.

Caprese Salad (w/out mozzarella)

1 med-lg. tomato sliced

fresh basil leaves
balsamic vinegar (high quality-no sugars added-made from wine)
OR - diluted apple cider vinegar

garnish each tomato slice with a basil leaf

drizzle vinegar over the tops

I like eating it with slices of my chicken breast (which kinda looks like the mozzarella that usually
tops the tomatoes)

caramelized onions
One of my favorite prepared vegetables is sliced onions that I put into a small sauté pan with
just enough chicken broth to bubble up and garlic. Well, today I decided to see if I could
"caramelize" them with a few packets of stevia (I use truvia). When the onions were tender from
the broth and it was still bubbling, I put in two packets of truvia and reduced it all (this took less
than 10 minutes total).

I LOVED it and it reminded me of caramelized onions. It gave me a little sweet fix to the meal. I
love sweet and salty together, so I paired it with chicken that I had seasoned with season salt. I
thought it was really good! Next time, I think I’ll have it with a filet.

cole slaw

I found some great recipes in a low carb cookbook. I'll keep adding them as I try them.

2 cups cabbage shredded

2 tsp. onion powder
4 Tbsp. water
4 Tbsp. apple cider vinegar
1 tsp salt
5 Tbsp. sugar equivalent (I used 4 packs of splenda, I do not like the aftertaste so I'd like to try it
with stevia)

in a sauce pan bring all to a boil except cabbage

remove from heat
stir in cabbage and let cool
Variation: I love coleslaw, too. I adapted this recipe for phase 2. I'll post the original in P3

1/2 head Chinese (Napa) cabbage; or

green cabbage; shredded
1/2 small red cabbage; shredded (500 grams total cabbage)
1/2 cup chopped fresh cilantro or parsley

----DRESSING----
3 tablespoons lemon juice
3 tablespoons rice vinegar
Sweetener to taste
1 tablespoons Bragg's Aminos
1 teaspoon hot chili paste; optional
2 cloves garlic; minced
1 teaspoon minced fresh ginger root
Mix dressing in a separate bowl - adjust seasonings to taste.
Pour boiling water over. Drain well. Rinse with cold water and drain well again. Toss green
cilantro with cabbage. (I didn't do this step and left the cabbage completely raw.
Makes 6 - 100 gram servings at 24 calories per serving.
__________________
Dehydrated Onions

I tried these today and I admit - my husband and I ate them all after dinner. We're hoping the

calories dehydrated along with their water...?

Anyway - I sliced a sweet onion on the mandolin. Marinated this in 3 tablespoons Nama Shoyu
(raw unpasteurized soy sauce) and 2 tablespoons apple cider vinegar for about an hour or so.

Spread them out on the dehydrator trays and ran it for about 7 hours. They get crispy.

This time I sliced them too thin. Next time (probably tomorrow!) I'll slice them thicker and
dehydrate longer. The recipe said 16+ hours, so I know mine were way too thin. But they were
SO good. I told Stu these taste like onion candy. *?

Faux Pho Boiled Radishes

Pho is this stuff I get at the Asian Food Market. It's beef flavored paste used to flavor rice or
braise meats, make soups etc. I don't know which nationality it claims (Vietnamese?) but it's
called Nau Pho. It 25 cal per Tbsp and you add it to 3 cups water, it's concentrated. It's kinda
sweet tasting too, and it contains some oil.

for those needing to limit the calories, I found the list of ingredients to make plain beef broth
taste Pho-like. I boiled my radishes in this and like it alot, I also simmered konjac bits in it to
snack on during the day.

a can of beef broth or 2 cups homemade broth

2t of sweetener or less, but don't leave it out totally
2t garlic powder
3t soy sauce or liquid Aminos
1t chili powder
1/2t ginger
1/4t cinnamon
1/4t cloves
ground Black pepper to suit your taste.
I didn't have it but I'd have added 1/4t anise

Bring to a simmer so all the dry ingredients stop floating and mix in well. Taste and adjust the
seasoning. this has a sweet and savory taste to it. I boiled my quartered radishes on low for
almost 2 hours or until as tender as I want. Before I served myself, I added a bit of thickener to it
to make the broth more soup like. I also blended some of the radishes to make it more stew like.
You could thin slice your stead and simmer it in this faux pho broth. I'm sure it would go great
garnished with cilantro!
The first pic is quartered radishes with some blended, thickened and served with simmered
konjac root jam. the second pic is just the radishes boiled in the broth, no thickener or other
ingredients. BF ate one and said "This is not a potato, so why does it taste like one?" I boiled
them a long time and they were very tender, but of course not starchy like new potatoes. If you
are really desperate, you could boil them in straight water and salt and eat them with pepper
and butter flavored salt like new potatoes.

Grilled Asparagus

I’m not good about measuring this kinda stuff but here goes

Take your bushel of asparagus and put in a microwave safe dish, add enough water to cover the
bottom of the dish about 1/2 inch, add about 1/4 tsp of butter extract. (I use Watkins brand and
usually just use a lid full) Cover the dish and microwave for about 5 to 7 minutes to steam/cook
the asparagus. Drain the water and place the asparagus right on the grill, season to your liking
and grill, you can baste the asparagus with the butter flavored water while you grill too. I like to
cook them until the tips of the asparagus are a little bit crispy.

The butter extract is great when you want a buttery taste on your veggies, I steam my broccoli
with butter extract in the water too.

Grilled Onions

I was talking with Ron & Lisa (Kamsgram) last night and we've both been fixing these onions on
the grill.

I slice a sweet onion into thick slices and then set the whole slices in a cake pan and marinate
with a little lime juice and Nama Shoyu (raw, unpasteurized soy sauce). I marinade them for 30-
60 minutes. Then my husband tosses them on the grill alongside our burgers.

Oh wow - they are SO good!

Ron said he and Lisa simply spray Bragg's Aminos on theirs and grill them up. They also use
sweet onions (like Maui, Walla Walla or Vidalia).

We'll eat these even off protocol, they really are good. *?*

Onion rings
Slice up an onion sprinkle with crushed melba toast, bake or broil.

Yummm...

Pico de Gallo

1/2 cup chopped yellow onion

1/4 cup chopped green onion
4 tomatoes chopped (I use roma tomatoes)
2 T chopped jalapeno (I used canned)
4 T chopped green chili (I used canned)
1 T minced garlic
2 radishes finely chopped
fresh cilantro, as much as you like, I like a bunch
juice of half a lime

Put in a Tupperware bowl with a lid and shake up. I use this as a condiment/garnish on
everything from chicken to cottage cheese.

Radish Salad from Hcg.blogspot.com

radishes, sliced (allowed amount)

lemon juice
1 T dehydrated minced onion
1 T parsley
1-2 t liquid aminos
salt/pepper (to taste)
In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.
Metqa Notes: I use a baggie, and it marinates well. This is so good. the minced onions are King!
If you are worried about bitter, you can salt the radishes first then rinse them and marinate
them afterward, but I thought it was excellent as is!

Roasted Asparagus

100g asparagus (or your allowed amount)

1-2 cloves minced garlic
1/2 t parsley
1/4 t oregano
black pepper (to taste)
Preheat oven to 400.
Trim asparagus.
Spread the spears on a sheet of non-stick aluminum foil.
Add the seasonings.
Wrap all ends of the foil up tightly to make a sealed 'pocket'.
Roast 15-20 minutes.

Sunomono (Japanese Cucumber Salad)

2 medium cucumbers, peeled and seeded (allowed amount, I use mini hothouse cukes they
come in packs of 253g)
2 teaspoons salt ( one teaspoon is enough)
1/3 cup rice vinegar( make sure it's sugar free)
1 tablespoon sugar
2 teaspoons Kikkoman Soy Sauce (try liquid Aminos for a lighter flavor)
1/4 teaspoon grated fresh ginger root
Cut cucumbers into thin slices; place in bowl and sprinkle with salt. Let stand at room
temperature 30 minutes, or until cucumbers are softened. Drain and rinse once with water to
get all the extra salt out.

Combine vinegar, sugar, soy sauce and ginger in serving bowl; add cucumbers and mix well. Chill
thoroughly before serving.

These cool, sweet pickles go well with a simple savory entree!

Tomato and Cucumber salad

I used to eat this all the time while on WW. This was one of my very favorite. I just remembered
this salad earlier this afternoon and was so excited when I realized it was doable on protocol.

Ingredients:
2 large tomatoes, chopped
1 large cucumber, chopped
4 green onions, chopped
Juice of 1 lime
Garlic & salt (to taste)
Cayenne pepper (to taste)
Mix above together and refrigerate several hours to mix flavors.

Tomato Bruschetta

I wrote this down off another hCG forum some time ago. I can't recall the site or the user
who posted it, so forgive me for not giving proper credit. In any case, thanks for this recipe! It's
simple and amazing!
Tomato Bruschetta

3.5 oz chopped tomato

1 tsp to 1 T garlic salt
1 tsp to I T oregano (I use fresh, but dried works too)
Fresh basil to taste (cilantro works too)

Mix all ingredients and chill in the fridge for at least 30 minutes.

This is my favorite Phase 2 veggie recipe. It's great on top of any of your meats and is yummy
with melba toast. I will make this one, even when not on Protocol.

Unstuffed Cabbage Rolls

100 g lean ground beef (I found 96/4 at Walmart)

1/2 c canned diced tomatoes (or fresh if you prefer)
150 g. shredded cabbage
salt, pepper, garlic powder, onion powder, basil, & oregano to taste

In a skillet, brown ground beef & season with spices. Add tomatoes & shredded cabbage. Cook
until cabbage is tender to your liking. Adjust spices to taste.

Vegetarian Recipes:

http://hcgcoach.com/recipes.shtml

Chili
Ingredients
100 grams lean ground beef (less than 7% fat)
1 cup chopped tomatoes
½ cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder, (could add tobasco)
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste
Directions
Brown ground beef in small frying pan, add onions and garlic. Stir in
tomatoes and water. Add spices and simmer slowly until liquid is reduced.
The longer it cooks the more tender and flavorful. Add a little water as
needed to prevent burning. Serve with chopped green onion or tomato
garnish and salt and pepper to taste.

Hamburgers

Mix garlic and/or beef seasoning into lean ground beef.  Form into individual
patties and grill.  Top with tomato and onion, and serve on or wrapped in lettuce.

Inside-Out French Dip

100g sliced cooked steak
1/2 onion sliced into rings
1 c beef broth
2 cloves minced garlic
1/2 t thyme
1/2 t pepper
liquid aminos
Preheat pan over MED heat.
Add onions and garlic. Cook 5-10 mins until tender.
Add broth, thyme, and pepper. Bring to boil.
Reduce heat & simmer 5-10 mins.
Add steak and return to boil.
Reduce heat & simmer 5-10 mins.
Serve steak & onions with the au jus and a couple splashes of liquid aminos.
TIP: For the cooked steak in this dish, you can simply slice the steak very thinly and then sauté
with a bit of broth until browned.

Mini Meatloaf
100g ground steak
1/2 t milk or bbq sauce
1 grissini (ground into powder)
2-3 cloves minced garlic
1/2 t dehydrated minced onion
1/2 t spicy mustard
1/4 t allspice
1/8 t sage
salt/pepper to taste
Any additional seasonings you like
Preheat oven to 350.
In small bowl, combine all ingredients and form into a small meatloaf.
Place in glass dish, cover, and bake 25-30 mins.
Uncover dish, add bbq sauce or homemade sugar free ketchup to top, and bake 5-10 additional
mins.
Serve immediately with a bit more of bbq sauce or homemade sugar free ketchup for dipping.

Biz's Thai Cucumber Beef Salad

100g steak
1 t sambal oelek or red pepper flakes
2-3 cloves minced garlic or 1 t garlic paste
1/4 t ground white pepper
2-3 T water
100g cucumber
half lemon
chopped cilantro
Peel, seed and slice cucumber.
In small dish, combine cucumber, juice of 1/2 lemon, and chopped cilantro. Toss.
Cover & refrigerate to marinate while preparing the rest of the dish.
Preheat pan over MED-HI heat.
Slice steak into very thin slices.
In small bowl, place steak, sambal oelek, garlic, and white pepper. Be sure to coat steak well.
Place steak in pan with water.
Stir fry for 2-5 mins depending on how you like your steak cooked.
Serve immediately while hot over cold cucumbers.

Albóndigas Soup
1 serving meatballs
2-3 c beef or chicken broth
100g-200g bok choy, onion, or cabbage
fresh chopped cilantro
seasonings to taste
In saucepan, bring broth to boil.
Feel free to add any seasonings you like to taste (oregano, basil, pepper, garlic, etc). I'll usually
add in some hot sauce or tabasco as well.
Add cooked meatballs, vegetable choice.
Cover & simmer 20-30 minutes or until vegetables reach desired tenderness.
Top with fresh chopped cilantro.
Serve.

Mmm Mmm Meatballs

100g steak (ground into hamburger)
1 grissini (ground into powder)
1 T milk
parsley
onion powder
basil
oregano
garlic
 salt
pepper
Preheat oven to 425.
In bowl, combine all ingredients.
Form into 1" meatballs (makes about 6-7).
Place in baking dish or non-stick baking sheet and cook 10 minutes turning halfway through
cooking time.
TIP: I usually use a glass baking dish to make these as they seem to want to stick less. Also, if you
want to brown them more after cooking, you can broil them for 1-2 mins each side.

Marinara Sauce
tomato
water
basil
parsley
onion powder
garlic (fresh minced)
salt
pepper
Fill small saucepan with a few cups of water & bring to boil.
Score skin of tomato in a few places with serrated knife.
Blanch tomato in the boiling water for 1-2 mins.
Immediately transfer tomato to ice water to cool and discard boiling water.
Remove skin of tomato and discard skin.
Preheat small non-stick saucepan over MED-HI heat.
If want chunky sauce, crush tomato with your hands in saucepan (discard stem). If you prefer
smoother sauce, puree tomato in blender or food processor then add to pan.
Add garlic, onion powder, salt, pepper.
Bring to low boil, then immediately reduce heat to low, cover & simmer for 15 mins, stirring
often to keep tomato from sticking.
Turn heat up to MED.
Add parsley, more garlic, and basil.
Cook 5-10 more minutes, stirring constantly. While cooking, start adding water 1T at a time until
it reaches your desired consistency. I usually end up adding 3-4T of water.
NOTE: Add any spices that you prefer to this. I don't really measure them, I just toss in a bit of
each.

Chicken and Cabbage Rolls

· 8 large cabbage leaves
· 500gms minced cooked chicken
· 1 small onion, grated
· 1 teaspoon mixed herbs
· ½ cup cooked spinach
· ½ cup cooked carrot, mashed
Dip cabbage leaves in boiling water until pliable. Dry fry grated onion in a non-stick pan.
Mix minced chicken, onion, herbs, carrot and spinach in a bowl. Divide evenly and place
on cabbage leaves. Roll up and secure with toothpick. Place in ovenproof dish and cover
with chicken stock (use Campbell’s Real Stock or homemade). Place in a moderate oven
and bake for 30-40 minutes. Serve with fresh vegetables and a large green salad. Serves
4.

Effortless Cream of Chicken Soup

100g cooked chicken
celery (allowed amount)
1-2 c broth
3 cloves garlic
1 T dehydrated minced onion
1/2 t parsley
1/2 t basil
ground white pepper (to taste)
salt (optional)
Preheat saucepan over MED-HI heat.
In food processor, combine all ingredients and pulse until reaches desired consistency.
Pour into saucepan and bring to boil.
Reduce heat to simmer, cover, and heat 20-30 mins.
Serve.
TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth.
I usually start out by adding 1 c broth to the food processor, and then gradually add more broth
until it's the soup consistency I prefer.

Kung Pao Chicken

100g chicken - cut into chunks
chopped onion (allowed amount)
1-2 t sambal oelek
red pepper flakes (optional)

Marinade
1 part liquid aminos
1 part rice vinegar

Seasoning
Mash together in small bowl:
3 cloves minced garlic
1-2 t fresh minced ginger root

Sauce
Stir together in small bowl:
1/2 c broth
1-2 t liquid aminos
1 t rice vinegar
In small dish, combine marinade & chicken.
Refrigerate 30 mins - 1 hour.
Preheat non-stick pan over MED-HI heat.
Cook chicken 5-7 mins, browning on all sides.
Add sambal oelek. Cook 1-3 additional mins.
Remove chicken from pan and set aside.
Add onion to pan and cook until tender.
Stir seasoning mixture in with onions. Cook 1-3 mins.
Add sauce mixture to pan. Cook 1-3 mins.
Re-add chicken to pan. Stir. Cook 1-3 mins.
Top with a few dashes of red pepper flakes (optional).
Serve.
TIP: This dish is also delicious with shrimp.

Mexican Chicken Soup

100g cooked chicken, shredded into bite-sized pieces
3-4 cloves minced garlic
1 t cumin
1/2 t onion powder
1/2 t chili powder
1/2 t cayenne (use less if you don't want it as spicy)
diced tomato
2-3 c homemade chicken broth
1/4 c fresh chopped cilantro (optional)
Preheat pot over medium-high heat.
Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
Bring to a boil.
Reduce heat to a simmer, and add chicken.
Simmer for 20 minutes.
Stir in cilantro, and simmer for 5 minutes more.
TIP: For easy chopping of cilantro and other herbs, use kitchen shears. When using a knife
sometimes the leaves of the herbs are difficult to chop. The kitchen shears make this a simple
task.

Shish Kabobs
Chunks of chicken or shrimp for lowest calories, onion, tomato chunks or cherry tomatoes,
vegetables of your preference on skewer.  Season with herbs and lemon juice prior to grilling. 
Ready in 10 minutes. 

White Chili
Ingredients
100 grams lean ground chicken (less than 7% fat)
1 cup chopped tomatoes
½ cup water
2 tablespoons minced onion
2 cloves garlic crushed and minced
Pinch of garlic powder
Pinch of onion powder
¼ teaspoon chili powder
Pinch of oregano
Cayenne pepper to taste (optional)
Salt and pepper to taste
Directions
Brown ground chicken in small frying pan, add onions and garlic. Stir in
tomatoes and water. Add spices and simmer slowly until liquid is reduced.
The longer it cooks the more tender and flavorful. Add a little water as
needed to prevent burning. Serve with chopped green onion or tomato
garnish and salt and pepper to taste.

Tomato basil chicken

Ingredients
100 grams cubed chicken
1 cup chopped tomato
¼ cup water or chicken broth
2 tablespoons lemon juice
2 tablespoons chopped onion
1-2 cloves garlic sliced
3 leaves basil rolled and sliced
1/8 teaspoon oregano fresh or dried
¼ teaspoon garlic powder
¼ teaspoon onion powder
Cayenne to taste
Salt and pepper to taste
Directions
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)

Lemon Oregano Whitefish Packet w/ Asparagus

100g whitefish
asparagus (allowed amount)
juice of one lemon
1 t oregano
salt/pepper
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 mins, until fish flakes.
Serve.

Spicy Cilantro Whitefish

100g fish
juice of 1/2 lemon
1/2 c cilantro - pack measuring cup with cilantro leaves (remove from stems)
3 cloves minced garlic
1 T sambal oelek
1 T water (as needed)
red pepper flakes (optional)
Preheat oven to 400.
In food processor, combine cilantro, garlic, and sambal oelek.
Start to pulse and add water as necessary until reaches desired consistency.
Place fish in baking dish or non-stick baking sheet.
Squeeze on fresh lemon juice, then top with cilantro mix.
Bake for 10-20 mins depending on thickness, until fish flakes.
Top with red pepper flakes (optional).
Serve.

Cioppino
100g fish or seafood of choice
1 chopped tomato
2 c broth
2-3 cloves minced garlic
1 bay leaf
1 t dehydrated minced onion
1 t parsley
1/4 t oregano
1/4 t basil
1/8 t rosemary
1/8 t fennel seeds
salt/pepper to taste
tabasco
Combine minced onion, parsley, oregano, basil, rosemary, and fennel seeds in food processor or
grinder. Grind.
Add seasonings and all other ingredients except for seafood & tabasco in saucepan.
Bring to a boil. Reduce heat, cover, and simmer for 30 mins.
Add fish and return to boil.
Reduce heat, cover, and simmer 5-15 mins.
Remove bay leaf.
Top with a few dashes of tabasco just before serving.
NOTE: For the tomato on this dish, I will sometimes chop up a few slices of tomato and then add
2 T of sugar free natural tomato sauce for a slightly more tomatoey taste.

Wasabi Whitefish
 100g whitefish
1 T spicy mustard
1/2-1 t wasabi powder (the more you add the spicier it will be)
1/2 t ginger
In small dish, combine spicy mustard and wasabi powder. Mix in ginger.
Add fish to dish and coat.
Let stand for 15-30 mins.
Grill 4-5 mins on the George Foreman until fish flakes. Or you can broil for 5-10 mins
depending on thickness of fish.

Ginger Mahi Mahi

100g mahi mahi (or any whitefish)
1 t minced garlic
1 t ginger
black pepper (to taste)
sliced tomato (however much you're allowed)
juice of ½ or 1 lemon

Place mahi mahi on top of a large sheet non-stick aluminum foil.

Cover with garlic, ginger, and pepper.
Place tomatoes on top of seasoned fish.
Top with squeezed lemon juice.
Close up aluminum foil into a "pouch" so that the top and ends are sealed.
Bake @ 350 for 10-20 mins (depending on thickness) or until fish flakes.

Chilean Sea Bass

3.5 ounces of sea bass fillets

2 cloves garlic, minced
1⁄2 of lemon
1⁄2 t. salt
1⁄2 t. lemon pepper
2 T. finely chopped cilantro
1⁄2 t. 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.

RECIPE IDEAS

It has been brought to our attention that we are not to mix our veggies. Simeons say
not to and KT’s book is a misprint when it says to mix. So please do take that into
consideration when reading these recipes.
Roast beef with cucumber

100 grams of grilled roast beef

½ cucumber, grated coarsely
1 dessert spoon of lemon juice
pepper and salt

Preparation:

Roll up the slices of cooked roast beef and

arrange them on a plate.

Put the grated cucumber in a sieve and

add a pinch of salt. Let the bitter
liquid pour out of the cucumber for 10
minutes. Mix the cucumber with the lemon
juice.

Serve the cucumber together with the roast

beef.

Fillet of cod with fried tomatoes

100 grams of fillet of cod

tomatoes
lemon juice
pepper and salt

Preparation:

Sprinkle a bit of lemon juice on the cod

and add a pinch of salt and pepper. Wrap
up the fish in cooking foil and let the
fish cook in the oven for 30 minutes.

In the meantime fry the tomatoes on both

sides in a special non-stick frying pan
for a very short time without butter or
oil, only with a little pinch of pepper
and salt.

Serve the tomatoes on a plate around the

fillet of cod.

Someone suggested cooking their beef in a

non-stick pan and then at the last minute
add in fresh spinach and seasoning.

We are allowed to have onions, so that would

be an excellent way to season our meat.

We could dice the onions up and pop them in a

non stick pan with our meat with some salt
and pepper to help flavor it?

Pickled Cucumbers

I have been slicing a cucumber very thin

and soaking in some ACV and salt and put
in jar in refrig. I personally like tomatoes
and asparagus. So this is what I eat each
meal with 1 slice of cucumber that I have
squeezed out. The cucumber really absorbs
the vinegar and it has too much vinegar
taste if I don't. So with my meal of steak
or chicken and tomatoes or asparagus I will
eat 1 slice of cucumber (no more than a 1/8
of an inch thick) and cut it up into tiny
little bits. I don't know why but just that
little bite of cucumber with my meal helps me.
It tastes like a pickle and gives a little
sizzle to my meal. I know we are not suppose
to mix veggies but for me to stay on this
bland - boring diet for 45 days I have to do
something. My lemonade helps with my meals also.

Lemon Cucumbers

I have not started the protocol, yet. But,

I love cucumbers, sliced and soaked in fresh
squeezed lemon juice. They are just delicious.
I will be having those often, I'm sure! We
have eaten cucumbers that way for years. I
thought it might be something different for
some of you to try.

Grilled Steak Salad

One of the things I plan on is making a

grilled steak salad with slicing a grilled
steak very thin diagonal slices over a bed of
romaine with a tomato. ACV and a little water
and garlic for my dressing.

Seasoned Chicken Breast

Chicken breast - garlic, sea salt & pepper....

sauté pan...after browning both sides....adding
in clean fresh spinach....more garlic and
covering until cooked thru.
**Variation: Substitute steak or ground turkey.

Seasoned Seabass

Seabass (if you haven't tried...it's really

unbelievably good - not fishy at all) w/garlic,
sea salt and pepper....again brown both sides
....then add in cut up tomatoes and more garlic.
Very expensive...but delish.
**Variation: Substitute steak or ground turkey.

**Note: For those having trouble drinking water....

someone else had posted and I tried this....a few
drops of flavored stevia in water....sounds gross
.....but adds some flavor and variety.

**Note: When covering and cooking after adding veggies

....turn stove very low or everything will have
a boiled texture.

Taco Salad
Mix spices(organic if possible)& set aside:
3/4 tsp cumin
1/4 tsp chili pepper
1/4 tsp red pepper
1/4 tsp oregano
1/4 tsp onion powder
1/4 tsp garlic
Brown 200 grams organic ground round, drain & pat with paper towel.
Place meat back in pan. Sprinkle spices on top & add 3/4 cup of water.
Heat to boiling, then simmer for 15 min.
Divide into 2 servings & serve over organic lettuce.

These are "starter" amounts on the spices, you can adjust whatever you
want, to taste. This is pretty mild in flavor. Can't wait until
phase 3 to add organic salsa! I lost 1 & 2 lbs on the days I made
this. I think the chili peppers kick up the metabolism a bit

Hcg Diet Calorie Counter

Beef: Ground, Browned & 100g (raw 137

95% lean rinsed weight)
Chicken Breast 100g (raw 110
weight)
Crab Cooked 100g 100
Tilapia 100g (raw 90
weight)

Asparagus Spears, steamed 8 spears 26

Celery Strips 1c 17
Cabbage Shredded, 1c 34
cooked
Cabbage Shredded 1c 22
Cucumber Sliced 1c 16
Lettuce Shredded 2c 14
Onion Sweet, raw 100g 34
Onion Cooked ½ c. 46
Spinach Fresh 1c 7
Tomatoes Chopped, raw 1 c (180g) 38

Apple Whole Small 41

Apple Whole Large 72
Grapefruit Half 52
Strawberries Sliced 1 c. (166g) 53

Melba Toast Wheat/Rye 1 piece 20