Chocolate Delight

YUM is all I can say about this!!  I have 3 kids (10,12,and 15) and even they loved it:)

2C cocoa
2C coconut oil
16 packets of Stevia
5 count of Agave Nectar

Melt the coconut oil and mix with other ingredients.  Refrigerate about an hour and break up into small pieces.  Start out with just a little (I couldn't eat more than about a tablespoon size and that was probably pushing it)  see how the scale reacts and go from there.

In phase 3 I plan to play a little more and add macademia nuts or dried cranberries or something.

Baked ground beef and cauliflower

-100 g. Extra lean ground beef cooked with 1/2 cup of onion and season with salt and pepper and a little bit of hot sauce

-1 and 1/2 cup of mashed cauliflower

-Bake at 350 for 20 min.

-And top with crushed melba toast and bake for another 10 min. Enjoy!!

(about 215 cal.)

Chicken Breading

I just read an interesting tip for breading your chicken....and apparently 20 calories worth of Saltines are allowed something I didn't realize as all I read about is Melba Toast....

4 saltines = 20 calories can use them for breading on chicken

CHILI

100g ground steak, 1 tomato, 1/2 c water or broth, 3-4 cloves minced garlic
Seasonings (to taste): 1/2 t onion powder, 1/2 t oregano, 1/4 t cumin, 1/4 t black pepper, 1/4 t cayenne, 1/4 t basil, 1/4 t thyme

1. Preheat pan over MED heat.

2. Add minced garlic and 1 T of the water/broth to pan.

3. Saute 2-3 mins. Be sure not to burn the garlic. Add more water/broth as necessary.

4. Increase heat to MED-HI.

5. Add ground steak and saute until brown - about 5 mins.

6. Add all seasonings and cook an additional 3 mins. Continue to add more water/broth as necessary.

7. While that is cooking dice 1/2 of tomato and place other 1/2 in food processor or blender to puree.

8. Mix in tomatoes, puree, and rest of broth.

9. Turn heat down to MED-LO and simmer until it reaches desired consistency.

TIP: Mix all spices together in a small bowl so I can add them all at once.

225 Calories

Orange Julius

80 Calories

1 orange

5-10 drops vanilla creme liquid stevia (to taste)

ice

water (as needed)

1. Peel orange and place orange sections in blender.
2. Add about a handful of ice.
3. Blend.
4. Add vanilla creme stevia.
5. Blend to desired consistency. Add water as needed.

Alternative Option:

6 drops of "Vanilla Creme" and 4 drops of "Valencia Orange" stevia

TIP: Place this in the freezer for about 1 hr after preparing and have an on protocol version of orange sherbet! Yummy.

Apple Meringue

1 apple

2 egg whites

Liquid cinnamon Stevia

Stevia Packets

Cinnamon


Cut up apple and boil until semi-tender. As that is boiling blend egg ...whites until they form stiff peaks. Add in 2 droppers full of Liquid Cinnamon Stevia and 1 packet stevia. In a small glass baking dish put your apples and then sprinkle with cinnamon and another packet of stevia. Cover with Merangue mixture - sprinkle again with cinnamon.
Bake at 350 degrees for 15 minutes. Add more stevia to satisfy the sweet tooth.

This really feels like a cheat! :) from what I hear...looks like one.  I honestly haven't had a sweet attack moment yet!!  I am sure it is coming so posting this for when it does!

Mexican Chicken Soup

277 Calories

• 100 grams cooked chicken, shredded into bite-sized pieces
• 3-4 cloves minced garlic
• 1 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/2 teaspoon chili powder
• 1/2 teaspoon cayenne
• 1 tomato, diced
• 2 cups chicken broth
• 1/4 cup fresh cilantro, chopped

1. Preheat pot over medium-high heat. 2. Add garlic, and cook for 3-5 minutes. 3. Use a bit of your broth to keep garlic from sticking to the pot, if necessary. 4. Add tomatoes, chicken broth, onion powder, cumin, chili powder, and cayenne. 5. Bring to a boil. 6. Reduce heat to a simmer and add chicken. 7. Simmer for 20 minutes. 8. Stir in cilantro and simmer for 5 minutes more

Comfort in a Bowl Chicken Soup

211 Calories

• 200 grams chicken breast, cubed or ground
• 180 grams celery
• 1 small onion
• 2 cups organic low-sodium chicken broth
• 1/2 cup water
• lots of oregano
• lots of garlic powder
• lots of onion powder
• dash red pepper flakes
• dash paprika
• few drop Braggs Liquid Aminos, to taste

In a large saute/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! 

Lemon Chicken Soup

248 Calories

• 100 grams cooked chicken breast, diced or shredded
• chopped spinach (allowed amount)
• 2 cups broth
• juice of 1 lemon
• 1 teaspoon thyme
• sea salt, to taste
• ground white pepper, to taste

Directions

1. Preheat saucepan over MED heat. 2. Combine all ingredients. 3. Bring to a boil, then simmer 20 mins. 4. Serve.

Homemade Chicken Soup

196 Calories

• 3.5 ounces chicken
• 1-2 stalk celery, chopped
• 1 cup chicken broth, fat free
• 1 cup water
• 1/8 cup Braggs Aminos
• dash garlic salt
• dash onion powder
• dash pepper
• dash Johnnys
• dash salt

Pour Braggs, broth and water into a pot. Add chicken and seasonings. Boil chicken until done. Shred or dice and set aside. Add celery to broth and simmer until soft. Add chicken back to broth and enjoy!

Cabbage and Chicken Soup

228 Calories

• 3.5 ounces Chicken Pre-cooked
• 1 cup Chicken Broth
• 2 cups Cabbage
• .5 teaspoon Onion Powder
• dash Cayenne Pepper Powder
• pinch Salt
• pinch Pepper

Directions

Bring chicken broth to a boil, add chicken and spices, add cut up cabbage. Cook till cabbage is clear but still crisp. Pour into bowl and serve. Delicious

Creamy Chicken Soup

255 Calories

• 100 grams cooked chicken
• 1/2 cup celery, chopped (or allowed amount)
• 1-2 cup chicken broth
• 3 cloves garlic
• 1 tablespoon dehydrated minced onions
• 1/2 teaspoon parsley
• 1/2 teaspoon basil
• ground white pepper (to taste)
• dash salt

Directions

1. Preheat saucepan over MED-HI heat. 2. In food processor, combine all ingredients and pulse until reaches desired consistency. 3. Pour into saucepan and bring to boil. 4. Reduce heat to simmer, cover, and heat 20-30 mins. 5. Serve. TIP: 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. 

Asian Chicken Wraps

2-3 big cabbage leaves

1 cup shredded cabbage

Dash of onion salt, garlic powder, and Chinese Five spice

½ pkg stevia

2 melba toast rounds

1 chicken breast cooked and chopped


Steam big cabbage leaves for 5 minutes.  Move over to side of steamer to make room for shredded cabbage.  Steam for 5 minutes.  Remove shredded cabbage to mixing bowl and mix with chicken and spices.  Wrap in big cabbage leaves and crunch melba toast on top for crunch

Spicy Baked Chicken

• 4 chicken breasts
• 1 onion cut up
• 2 cloves garlic
• Tony Chachere’s Creole Seasoning

Season Chicken and place into baking pan.  Place onions and garlic on top.  Cover with foil and bake 35 minutes at 375

Rosemary Chicken

206 Calories

• 3.5 ounces chicken, cut into 1 inch cubes
• fresh rosemary
• mustard
• Stevia

Directions

Take a branch of rosemary and remove the needles from about 3/4ths of it. Spear chicken cubes onto the part of the rosemary branch that does not have the needles. Mix yellow mustard and Stevia together to make a sweet mustard sauce. Grill chicken until done, then pour mustard sauce over the chicken. Enjoy! 

Chicken Fajitas

• 100 grams chicken
• 3/4 - 1 cups water or chicken stock
• 1 1/2 cups onions & peppers
• 1/4 teaspoon EACH: garlic pwd. chili pwd. & cumin
• 1 teaspoon lime juice + 1/2 packet Truvia
• 1/2 cup salsa
• 3 leaves Romaine (in place of tortillias)

boil chicken in water/stock with chili pwd. garlic pwd. and cumin. when cooked, remove chicken and shred it. add chicken, peppers, salsa, and lime mix to stock. boil until juice is almost gone. salt & pepper to taste, serve on Romaine leaves.

Tomato Basil Chicken

1 Serving

1 Chicken breast cubed (100 g)

¼ cup water

2 tbsp chopped onion

3 fresh basil leaves sliced

¼ tsp oregano, garlic powder, onion powder, salt, pepper and cayenne to taste.

1 cup chopped tomatoes

2 Tbsp of lemon juice

      2 garlic cloves minced


Lightly brown chicken in saucepan with lemon juice.  Add garlic, onion, spices & water.  After chicken is cooked, add fresh tomatoes and basil. Cook an additional 10 minutes.  Add salt & pepper

Chicken Tacos

170 Calories per serving

• 100 grams Chicken finely chopped Chicken (weighed, grilled or baked with lemon juice and seasonings)
• 1/4 cup Water or Homemade Broth
• 1 clove garlic crushed and minced
• 1/8 teaspoon oregano
• pinch Cayenne Pepper to taste
• small Fresh Cilantro
• 1 pinch Cumin
• 2-4 leaves lettuce

Cook chicken in chicken broth, adding onion, garlic, and spices.

DEGLAZE pan with lemon juice or a little water. Serve in leaves of lettuce.

Top with homemade salsa

(1 protein, 1 vegetable) 

Simple Omelet

This has eggs but I will put it here.  I read again mixed messages.  Some say stay away from eggs others say it didn't hurt them.  So basically if you can back off the eggs.

1 egg and 3 egg whites

1 tbsp milk (optional)

½ tbsp dehydrated minced onion (9 calories) or onion powder

Shredded baby spinach leaves

4 oz diced tomatoes (20 calories)

Heavy sprinkling of Old Bay Seasoning


Cook either as an omelette or as scramble. If as an omelette, pour egg mixture into heated non-stick pan and cook until underside is firm. Sprinkle with onions, tomato and spinach leaves. If cooking as a scramble, pour in eggs, cook for a few seconds, then add other ingredients and finish scrambling

Chicken Pizzaiola

194 Calories   Oven 350 degrees, 45-50 mins

• 100 grams chicken
• 1 whole tomato (diced)
• 2-3 cloves minced garlic
• 1 teaspoon oregano
• 1 teaspoon basil
• 1/4 teaspoon chili powder
• 1 dash black pepper

Directions

Sear each side of the chicken for a minute or two in a frying pan with a dash of salt/pepper (until just browned). Preheat oven to 350 degrees. 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