HCG Recipes


The following HCG diet foods recipes are provided to support your HCG diet program.


BREAKFAST


Egg Veggie Taco

I used 2 eggs for the taco and the filling is 1 1/2 tablespoons of salsa and 1/2 cup of veggies chopped real small.

I used broccoli, cauliflower, baby carrots, mushrooms, onions and tomatoes.

I have a Vidalia Chop Wizard that dices these prefect for something like this and also salads.


EGGS- Stravaganza Pizza

Directions:

  • 3 eggs whisked till they are light and fluffy seasoned with Mrs. Dash onion & herb seasoning
  • 2 Tablespoons Mild Marketside all natural Fresh Garden Salsa (Walmart)
  • 1 cup of fresh vegetables steamed and seasoned with Mrs. Dash onion & herb seasoning and mist with I Can’t Believe it’s Not Butter
  • 1 Tablespoon Mild Marketside all natural Fresh Garden Salsa (sprinkled all over the vegetables)
  • I used a 10in. non stick oven proof skillet sprayed with Pam Olive Oil. Make sure you skillet is hot before you spray the olive oil. Then add the egg mixture and cook till it is set on the bottom. Have your oven broiler set at high and transfer skillet to oven and finish cooking on top. This will only take 1-2 minutes. Keep a close eye on it. Once done just slide out on your plate and start making your pizza.
  • I spread 2 Tablespoons of the Salsa on the egg and then I added my 1 cup of vegetables which consisted of broccoli, cauliflower, petite carrots, brussel sprouts, mushrooms and onions all steamed together. Then I sprinkled 1 more Tablespoon of Salsa over the top of the vegetables.

HCG French Toast

Ingredients:

  • 1 40 calorie piece of bread
  • 1 egg
  • a little skim milk
  • a little vanilla
  • cinnamon

Directions:

  • Topped with I can’t believe it’s not butter spray and Walden Farms Syrup = DELICIOUS!
  • In a shallow mixing bowl, whisk together the eggs, milk, vanilla and cinnamon.
  • Quickly dip slices (do not soak) in egg mixature and cook until golden brown on both sides. Keep egg mixture stirred and spices well blended.

French Toast with Apples

French toast for breakfast with cinnamon skillet apples and the only non-list food was 2 Tablespoons of sugar-free maple syrup (for 7 1/2 calories)


Toad in a Holler/Egg in a Pond

Take a piece of 40 calorie bread, put a hole in the middle the size of your egg yolk.

I use I Can’t Believe it’s not Butter spray and spray both sides of the bread.

Put it in a skillet on medium heat. Toast one side flip it over and crack your egg on the toasted side in the hole.

Brown opposite then flip and brown to desired setting of the egg. A favorite in our house.

Add salt and pepper while cooking.


CHICKEN


Fajitas

(2 servings)

Ingredients:

  • 7 oz chicken or beef, thinly sliced
  • 1 large onion, thinly sliced
  • 2 bell peppers, thinly sliced
  • 2 cloves garlic, minced
  • 3 TBLS apple cider vinegar
  • 1 TBLS lemon juice
  • 2-3 TBLS mexican spice mix
  • 3 drops liquid stevia

Directions:

  • Mix vinegar, lemon juice, garlic, stevia and spice mix in a large ziploc baggie.
  • Place vegetables and meat in baggie and marinade in refrigerator for 4-8 hours.
  • Turn once.
  • Pour contents of bag into saut√© pan and cook over medium heat for 10-15 minutes, until meat is fully cooked and vegetables are tender.

Garlic Ginger Chicken

(2 servings)

Ingredients:

  • 2 3.5 oz chicken breasts
  • 1/4 cup reduced-sodium soy sauce
  • 1 tsp minced ginger
  • 1 clove garlic, minced

Directions:

  • Preheat oven to 400 degrees.
  • Tear off 2 sheets of foil measuring 12 x 18 inches each.
  • Combine soy sauce, ginger and garlic.
  • Place one chicken breast in the center of each sheet of foil wrap.
  • Drizzle the ginger-garlic-soy mixture over the chicken.
  • Bring up the sides of the foil and turn over the top edge twice.
  • Seal the ends, leaving enough room inside the packets for air to circulate.
  • Place on a cookie sheet and cook for 12-15 minutes.

Lemon Chicken

(2 servings)

Ingredients:

  • 2 3.5 oz chicken breasts
  • juice and zest of 1 small lemon
  • ½ tsp chopped garlic
  • 2 tsp Dijon mustard
  • ½ tsp black pepper

Directions:

  • Preheat oven to 400 degrees.
  • Tear off 2 sheets of foil measuring 12 x 18 inches each.
  • Combine lemon juice, zest, garlic, mustard and pepper.
  • Place one chicken breast in the center of each sheet of foil wrap.
  • Drizzle the lemon mixture over the chicken.
  • Bring up the sides of the foil and turn over the top edge twice.
  • Seal the ends, leaving enough room inside the packets for air to circulate.
  • Place on a cookie sheet and cook for 12-15 minutes.

Lively Citrus Basil Chicken

  • 3 1/2 oz chicken (skin removed, no visible fat)
  • 3 1/2 oz tomatoes chopped
  • 1 orange, peeled and cut into small pieces
  • Juice of 1/2 lemon
  • Basil fresh chopped or dried as desired
  • Put salt, pepper, herbs and spices in the bottom of a skillet. Add chicken. Drizzle with lemon juice and a bit of water if more moisture is needed. Cook 2-3 minutes. Add chopped tomatoes, chopped orange and basil. Simmer on low, allowing the juices to marinate the chicken. Turn chicken to cook both sides evenly. When chicken is fully cooked, pour chicken and sauces into a bowl or serve on lettuce leaf. Enjoy the lively colors and citrus flavors. Salt and pepper as needed.

Salsa Chicken

  • Add boneless, skinless chicken breasts to the crockpot (weigh and cut to size if in P2).
  • Pour a large jar of salsa (make sure it has no added sugar and is protocol friendly) over the top and cook on high 5-6 hrs or low 8-10 hrs.

Chicken will be falling apart and delicious! Put this over lettuce for a chicken “taco salad”.


Chicken and Snow Peas

Ingredients:

  • 1 cup chicken broth
  • 3 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon ground ginger
  • Pam Cooking Spray
  • 4 large skinless, boneless chicken breast halves, cubed
  • 2 cloves garlic, minced
  • 1 1/2 cups sliced fresh mushrooms
  • 3 cups snow peas
  • 1 tablespoon sesame seeds

Directions:

  • Whisk the chicken broth, soy sauce, cornstarch, and ginger together in a small bowl; reserve.
  • Heat oil in a large skillet or wok. Cook and stir chicken and garlic in the oil until chicken is cooked through, 8 to 10 minutes. Stir in mushrooms, water chestnuts, and reserved chicken broth mixture. Cook until sauce begins to thicken, 3 to 5 minutes.
  • Stir snow peas into the pan and cook until tender, 3 to 5 minutes. Transfer to a platter and sprinkle with sesame seeds before serving.

Chicken Pizzaiola

Approximately 215 calories per serving.

Ingredients:

  • 5 oz chicken breat
  • 1 tsp oregano
  • 1 tsp basil
  • 1 dash salt and pepper
  • 1 tomato (diced)
  • 2-3 cloves minced garlic
  • 1/4 tsp chili powder
  • 1/8 tsp red pepper flakes
  • 1/4 bell pepper sliced
  • any additional seasoning to taste

Directions:

  • Place 1/2 of the diced tomasto and pepper 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 the steak. Cover tightly with aluminum foil or with lid. Bake 45-60 mins.

HCG Diet Friendly Orange Chicken

Approximately 226 calories per serving

Ingredients:

  • 5 oz raw chicken cubed
  • Black pepper to taste
  • Salt to taste
  • 1 orange cut in quarters
  • 2 cloves minced garlic
  • 1 Tbs fresh ginger root minced
  • 1/2 tsp basil
  • juice of half a lemon

Directions:

  • Preheat pan over Medium heat. Sprinkle chicken with pepper. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins. Add garlic and cook for 1 min. Squeeze juice of orange quarters over chicken. Add ginger, lemon juice, and basil. Stir well. Cover and simmer for about 20-30 mins watching carefully, add water if liquid begins to steam away.

Lite Lemon Chicken

Ingredients:

  • 1 lb. chicken breast
  • 2 t. garlic powder
  • 2 t. lemon pepper
  • 1⁄2 t. seasoned salt
  • 1 c. fresh squeezed lemon juice
  • 4 lemon slices, optional

Directions:

  • Preheat oven to 400° In a small bowl combine, garlic powder, lemon pepper and seasoned salt. Mix to blend. Place chicken on a large plate, and rub evenly with seasoning mixture. Cover with plastic wrap and refrigerate for 15 minutes. Heat a large non-stick skillet over medium-high heat and mist lightly with olive oil pan spray. Remove chicken from refrigerator and place into heated skillet. Cook chicken 2-3 minutes per side, until browned. Lightly mist a baking dish with olive oil pan spray and place chicken, smooth side up into baking dish. Pour lemon juice over the chicken, and top each with a lemon slice. Bake for 18-20 minutes or until no longer pink and juices run clear. Remove from oven, baste with pan juices. Let stand 5 minutes before serving.

Makes 4 servings

Calories: 140 per serving

Fat: 3g.


Tomato Basil Chicken

  • 100 grams cubes chicken
  • 1 cup chopped tomatoes
  • 1cup water
  • 2 table spoons lemon juice
  • 2 table spoons chopped onions
  • 1-2 cloves garlic sliced
  • 3 leaves basil rolled & sliced
  • 1/8 teas spoon oregano
  • 1 teas spoon garlic powder
  • 1 teas spoon onion powder
  • Cayenne to taste
  • Salt & pepper to Taste
  • Lightly brown chicken with lemon juice then add garlic, onions, spices, & water then add tomato & basil continue cooking for 5-10 min

Chicken with Onion Cilantro Relish

  • 1 lb. chicken breast
  • 1/2 c. onion, coarsely chopped
  • 1/4 c. fresh cilantro
  • 1/4 t. salt
  • 1/4 t. pepper
  • 3 T. fresh squeezed lime juice
  • 2 med. limes, halved

Directions:

  • In a food processor combine onion, cilantro, salt and pepper. Process until mixture is very finely chopped. Dip chicken in lime juice and grill or broil for 6 to 8 minutes. Turn chicken over and spread with onion cilantro relish. Cook for 6 to 8 minutes or until no longer pink. Serve with half a lime.

Makes 4 servings Calories:

160 per serving

Fat: 3g


Chicken and Snow Peas

  • 1 cup chicken broth Fat Free Sugar Free
  • 3 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon ground ginger
  • Pam Cooking Spray
  • 4 large skinless, boneless chicken breast halves, cubed
  • 2 cloves garlic, minced
  • 1 1/2 cups sliced fresh mushrooms
  • 3 cups snow peas
  • 1 tablespoon sesame seeds

Directions:

  • Whisk the chicken broth, soy sauce, cornstarch, and ginger together in a small bowl; reserve.
  • Spray Pam in Large Skillet. Cook and stir chicken and garlic in the oil until chicken is cooked through, 8 to 10 minutes. Stir in mushrooms,and reserved chicken broth mixture. Cook until sauce begins to thicken, 3 to 5 minutes.
  • Stir snow peas into the pan and cook until tender, 3 to 5 minutes. Transfer to a platter and sprinkle with sesame seeds before serving.

Spicy Orange Chicken

  • 1 lb. chicken breast
  • 2 T. cumin
  • 1 c. chicken broth
  • 1/2 c. fresh squeezed orange juice
  • 1 T. jalapeno, chopped very fine
  • 2 T. Dijon mustard
  • 2 small oranges, peeled and cut into 1/2 inch pieces Salt and pepper to taste
  • 1/4 c. fresh snipped cilantro

Directions:

  • Sprinkle cumin over chicken, coating both sides well.
  • Heat a large non-stick skillet over medium- high heat and mist lightly with olive oil pan spray.
  • Place chicken into skillet. Cook 4 minutes or until browned, turning once.
  • Remove chicken from skillet and set aside.
  • Increase heat to high.
  • Add chicken broth to skillet and boil 1 minute to reduce broth slightly.
  • Whisk in orange juice, jalapeno, mustard, salt and pepper.
  • Return chicken to skillet and reduce heat to low; cover and simmer 8-10 minutes or until no longer pink, turning chicken once.
  • Add orange segments.
  • Cook briefly to warm.
  • Place on serving plates and sprinkle with cilantro.

Makes 4 servings

Calories: 166 per serving

Fat: 3g.


Mustard Baked Chicken

Ingredients:

  • 1 lb. chicken breast
  • 1/2 c. brown mustard (I use spicy brown)
  • 1 T. soy sauce
  • 2 pkts. Splenda or other sugar substitute

Directions:

  • Preheat oven to 425o
  • Lightly mist a shallow baking dish with olive oil pan spray.
  • Place chicken, smooth side up into the baking dish.
  • In a small bowl stir together mustard, soy sauce, and Splenda.
  • Brush mustard mixture generously over each chicken breast.
  • Bake uncovered for 20 minutes or until no longer pink, brushing with mustard mixture half way through cooking.

Makes 4 servings

Calories: 140 per serving

Fat: 3g.


Orange Grilled Chicken with Herbs

Ingredients:

  • 1 lb. boneless chicken breast, skin attached
  • 2 cloves garlic, minced
  • 3/4 t. orange zest
  • 1/4 t. fresh thyme, minced
  • 1/4 t. fresh rosemary, minced Fresh ground pepper to taste
  • 1/2 c. fresh squeezed orange juice
  • 1/4 c. vinegar
  • 2 t. Worcestershire sauce

Directions:

  • Preheat grill to medium-high.
  • Combine first 5 ingredients in a small bowl.
  • Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached.
  • Slide some of the herb mixture under the skin of each breast, pulling the skin back over when finished.
  • Mix orange juice, vinegar, and Worcestershire in a small bowl.
  • Grill chicken for 6-8 minutes on each side, turning once and basting with orange juice mixture.
  • Cook until chicken is tender and no longer pink.
  • Remove skin before eating.

Makes 4 servings

Calories: 174 per serving

Fat: 3.1g


Orange Ginger Chicken

Ingredients

  • 1 lb. chicken breast
  • 1/4 c. soy sauce
  • 1/2 c. chicken broth
  • 1/2 c. fresh squeezed orange juice
  • 1 t. ground ginger
  • 1 clove garlic, minced

Directions:

  • In a gallon size Ziplock bag combine, soy sauce, chicken broth, orange juice, ginger and garlic.
  • Seal bag and mix well.
  • Add chicken and marinade for 2-6 hours.
  • Preheat grill to medium.
  • Remove chicken from bag and reserve marinade.
  • Grill chicken for 8-10 minutes.
  • Turn, brush with marinade and grill for 8-10 minutes more, or until tender and no longer pink.

Makes 4 servings

Calories: 144 per serving

Fat: 3g.


Mexican Chicken and Vegetable Soup

It’s on the box of the College Inn Light and Fat Free Chicken Broth (it’s called Chicken Tortilla Soup) and I just tweaked it from there.

Ingredients:

  • 1 carton (48oz) of College Inn Light and Fat Free Chicken Broth
  • 2 cans (14.5oz) Mexican Style Tomatoes, chopped ~ I used Rotel Tomatoes Mild
  • 2 medium onions, chopped
  • 2cloves garlic, ~ I used 3
  • 1/2 teaspoon ground cumin ~ I used a heaping 1/2 teaspoon
  • 4 cups diced cooked chicken ~ I grilled Chicken Breast and seasoned them with Tony Chachere’s Creole Seasoning ~ I also added fresh sliced carrots and celery to it

Directions:

  • Combine tomatoes with juice, broth, onion, garlic, cumin and fresh veggies in a large soup pot
  • Cook until veggies are soft (about 30mins).
  • Add chicken.
  • Simmer for 5 to 10 minutes
  • ENJOY!

Chicken Fajita Stew

Ingredients:

  • 5 oz chicken meat cut into bite sized cubes
  • 1/2 green or red or mixed bell peppers cut into small squares.
  • 1/2 cup salsa
  • Chili powder to taste

Directions:

  • Sauté meat and peppers in Pam.
  • Add chili Powder and Salsa.
  • Add about 1/4 cup water.

Chicken Sausage

Ingredients:

  • 1 lb. ground chicken breast
  • 2 green onions, finely sliced
  • 1 egg white, slightly beaten
  • 2 t. poultry seasoning
  • 1 t. ground sage
  • 1 t. ground fennel seed
  • 1 t. garlic powder
  • 1 t. onion powder
  • 1 t. paprika
  • 1 t. salt and pepper

Directions:

  • Preheat large non-stick skillet on low-medium heat.
  • Mix ground chicken, green onion, egg white, and seasonings together.
  • Form into four equal 4oz. patties.
  • Lightly mist skillet with olive oil pan spray and gently place patties inside.
  • Turning once, half way through cooking.
  • Cook until lightly browned on both sides and until no longer pink.
  • Serve in a lettuce wrap, on Wasa flatbread, or alone for a little something different.

Makes 4 servings

Calories: 135 per patty

Fat: 3g.

*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you don’t have a way of grinding for yourself.


MEATS


Applesauce Pork Chops

Makes 6 servings

Ingredients:

  • 6 Lean pork Chops
  • 1 cup unsweetened applesauce
  • 1/4 cup lite soy sauce
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Directions:

  • Brown pork chops on both sides.
  • Place in shallow casserole.
  • Combine remaining ingredients and spoon evenly over chops.
  • Cover and bake at 350 degrees for 45 minutes.
  • Remove cover and continue baking 15 minutes longer or until chops are tender.

Crock Pot London Broil

Directions:

  • Put London Broil in crock pot
  • add a little water to it
  • add Emeril’s Essence seasoning OR Lemon Pepper
  • Cook on low 6-8 hours

Herbed London Broil

Ingredients:

  • 100 grams lean London broil cut into strips
  • 1/4 cup beef broth or water
  • 1 tablespoon minced onion
  • 1 clove garlic crushed and minced
  • 1/8 teaspoon thyme
  • Pinch of rosemary
  • Salt and pepper to taste
  • Chopped Italian parsley

Directions:

  • Salt and pepper the beef strips.
  • In a small frying pan or non-stick skillet combine London broil, herbs and beef broth.
  • Cook until desired level of doneness.
  • Garnish with fresh chopped parsley.

Roast

Directions:

  • Put a lean roast (London broil or some type of round) in the crock pot with a can of Diet Coke and some chopped Onions
  • Salt and Pepper
  • Cook all day until it practically falls apart
  • Eat as wraps on leaves of romaine lettuce.

Savory Beef Stew

100 grams lean steak (round, London broil, or any other lean steak) finely cubed or whole. This is a slow cooked dish so, for multiple servings, weigh out in hundred gram increments and then divide into equal servings at the end of the cooking process.

Ingredients:

  • Chopped celery
  • 1 cup beef broth or water
  • 1 tablespoon chopped onion

1 clove garlic crushed and minced

  • 1/8 teaspoon onion powder
  • 1/8 teaspoon garlic powder
  • Pinch of oregano
  • Cayenne pepper to taste
  • Salt and pepper to taste

Directions:

  • In saucepan, lightly brown cubed beef, onion and garlic.
  • Add water, vegetables, and spices and bring to a boil.
  • Reduce heat and simmer for approximately 30 minutes to an hour or until the beef is tender.
  • Add water as needed to create a stew like consistency.
  • Serve hot and enjoy.
  • Garnish with parsley.

Makes multiple servings (1 protein, 1 vegetable)


Turkey Meatballs with Teriyaki

Directions:

  • Form 5oz turkey meat into about 8 small balls.
  • Heat the pan.
  • Spray liberally with pam.
  • Fry/saute the meatballs may need a little more pam so they wont stick.
  • Teriyaki: 1/4 cup WF pancake syrup and soy sauce to your liking.
  • After meat balls are cooked turn off the heat before adding terryaki sauce.

Turkey Meatballs & Tomato Sauce

Fresh Turkey Meat Balls Sauce

Ingredients:

  • 4.5 oz can of “all natural” diced tomatoes
  • 8 oz can of “all natural” tomato sauce
  • no sugar in the ingredients list
  • about 1/2 cup of low sodium beef broth
  • 2 cloves crushed garlic
  • onion flakes
  • oregano
  • parsley flakes
  • crushed red peppers
  • garlic powder
  • 10 mushroom slices

Directions:

  • Mix to taste.
  • If too salty, add water

Tangy Citrus Beef w/ Apples and Onions

Ingredients:

  • 3 1/2 oz Veal or beef
  • Juice of 1/2 lemon
  • 1 apple chopped
  • 3 1/2 oz sliced onion

Directions:

  • Season pan with salt, pepper and spices.
  • Add onion and a few tbs of water, simmer for a few minutes.
  • Add meat and drizzle with lemon juice.
  • Simmer till the meat is done.
  • Serve with juice poured over the meat.

Mini Meatloaf

Approximately 235 calories per serving.

Ingredients:

  • 5 oz. Ground steak
  • 1 saltine (ground)
  • ½ tsp garlic powder
  • ½ tsp sugar free Worcestershire sauce
  • ½ tsp dehydrated minced onion
  • 1 dash salt and pepper
  • ½ tsp spicy mustard
  • ¼ cup chopped onion
  • any additional seasoning to taste

Directions:

  • Preheat oven to 350.
  • In small bowl, combine all ingredients and form into a small meatloaf.
  • Place in glass dish, cover, and back 25-30 mins.
  • Uncover dish, add 1/4 tsp dry mustard

HCG Savory Pot Roast Recipe

Ingredients:

  • 1 lb Pot Roast
  • 6 cloves Garlic Clove
  • 16 tbsp Shallots
  • 1/2 cup Red Wine Vinegar
  • 1/4 tsp Kosher Salt
  • 1/2 tbsp Pepper, Black

Directions:

  • Trimmed the Pot Roast of all fat.
  • Smash and peel the garlic cloves.
  • Halve the shallots.
  • Using a hot skillet over high heat, sear the pot roast on all sides and set aside.
  • Allow the pan to cool slightly and using a few tablespoons of water, saut√© the shallots until they begin to brown, then toss in the garlic and cook until fragrant.
  • Toss all the ingredients and 2 cups of water into a crock pot set to high.
  • Once the water begins to boil, turn the crock pot down to low and let it simmer until done, approximately 2 1/2 hours.

Sausage and Zucchini Boats

Ingredients:

  • 2 med. zucchini
  • 1 (14oz.) can diced tomatoes
  • 1 t. Italian seasoning
  • 1 recipe Chicken Sausage (see recipe on previous page)
  • Salt and pepper

Directions:

  • Preheat oven to 450°
  • Prepare sausage recipe from previous page.
  • Lightly mist a large non-stick skillet with olive oil pan spray and heat over medium-high heat.
  • Crumble chicken mixture into preheated skillet instead of forming into patties.
  • Cook and stir sausage until browned and no longer pink.
  • Stir in tomatoes, Italian seasoning, and heat through.
  • Remove from heat and set aside.
  • Cut ends from each zucchini and discard.
  • Cut zucchini in half, lengthwise.
  • With a 1 inch melon baller or measuring spoon, carefully scoop out center seeded area of each zucchini half, forming a boat.
  • Lightly mist a baking sheet with olive oil pan spray and place each zucchini boat on baking sheet.
  • Sprinkle zucchini with salt and pepper.
  • Divide sausage mixture evenly into the center of each boat.
  • Cook for 20-25 minutes until zucchini is tender.

Makes 4 servings

Calories: 188 per serving

Fat: 3g.


SOUPS


Chicken and Cabbage Soup

Ingredients:

  • 12 oz Chicken Cooked and shredded
  • 1 can non-fat low Sodium Chicken Broth
  • 1 Tbsp Celery Heart Leaves, chopped
  • 1 med. Head Cabbage rough chopped
  • 2 Tsp Lemon Juice
  • 1 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • 1 Tbsp Fresh Cilantro chopped

Directions:

  • Add all the ingredients together in a medium stock pan, reserving Cilantro.
  • Cook until the cabbage is wilted. Sprinkle with cilantro.
  • Season to taste and serve.

Makes 3 servings


Whirled Pea Soup

Ingredients:

  • 1 c. frozen peas
  • water or stock to cover
  • 1 scallion with root cut off (but otherwise whole and uncut)
  • 1 c. nonfat cottage cheese
  • squirt of lemon juice (about 1/2 lemon’s worth)
  • fresh herbs to taste (I used 2 tsp chopped basil, but parsley or cilantro would work)
  • salt and pepper

Directions:

  • Cover frozen peas with water (or stock).
  • Add scallion and bring to a boil.
  • Boil covered until tender.
  • Remove scallion and discard.
  • Whirl peas and broth in a blender with cottage cheese, lemon juice and fresh herbs.
  • Add water or broth to thin if necessary.
  • Salt and pepper to taste.

Chicken Soup for HCG Diet

Approximately 218 calories per serving

Ingredients:

  • 5 oz raw chicken cubed
  • 1/2 cup celery
  • 1/2 cup onion
  • 2 cups chicken broth
  • salt (optional)
  • 2 cloves garlic
  • 1/2 t parsley
  • 1/2 t basil
  • ground white pepper to taste

Directions:

  • Spray sauté pan with cooking spray.
  • Saute cubed chicken, celery, onion and garlic until onions are translucent and chicken turns white.
  • Add broth, parsley, basil, pepper and salt to taste.
  • Simmer 20 minutes for flavors to combine and chicken to finish cooking.
  • Serve.

Lemon Chicken Soup for HCG Diet

Approximately 218 calories per serving

Ingredients:

  • 5 oz raw chicken breast cubed
  • 1 cup chopped spinach
  • 2-3 cups chicken broth
  • Juice of 1 lemon
  • 1 tsp thyme
  • Sea salt to taste
  • Ground white pepper to taste

Directions:

  • Spray non stick skillet with cooking spray.
  • Saute Chicken until turns white.
  • Add spinach, broth, lemon, and seasonings.
  • Simmer 20 -30 minutes.
  • Serve.

Cinnamon Curry Chicken Soup

Approximately 210 calories per serving.

Ingredients:

  • 5 oz raw chicken cubed
  • 1/4 cup diced onion
  • 1/2 cup chopped celery
  • 1/2 cup diced green pepper
  • 2 cloves minced garlic
  • 2 cups chicken broth
  • 1/2 tsp curry powder
  • 1/4 tsp cinnamon
  • 1/4 tsp pumpkin pie spice
  • Salt and black pepper to taste

Directions:

  • Spray nonstick skillet with cooking spray.
  • Saute chicken, onion, celery, pepper and garlic until chicken is cooked through and veggies are beginning to caramelize.
  • Add broth spices and salt and pepper to taste.
  • Bring to a boil.
  • Reduce heat, cover and simmer 20-25 minutes.

Meatball Soup

Ingredients:

  • 1 pkg frozen turkey meatballs (or homemade if you have time, but who does?)
  • 1 onion, chopped
  • 1 lg carton chicken broth
  • 1 pkg frozen chopped spinach
  • 1 can diced tomatoes
  • 3 carrots, sliced
  • 1 bay leaf, salt & pepper, oregano, basil, any other seasonings you want

Directions:

  • Throw it all in the crockpot.
  • Cook about 4 hours on low or until the meatballs are heated through.

Green Onion Soup

Ingredients:

  • green onions (allowed amount)
  • 2 c vegetable broth
  • 1-2 t liquid aminos
  • 1 t parsley
  • 1 t zsweet
  • 1/2 t paprika
  • 1/2 t salt
  • 1/2 t dill
  • 1/2 t thyme
  • 1/8 t cayenne or red pepper flakes
  • 1/8 t celery seed

Directions:

  • Briefly steam the green onions until tender.
  • Preheat saucepan over MED heat.
  • Chop steamed green onions.
  • In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
  • Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.


CHILI


Cold Day Chili

Ingredients:

  • 5 oz beef
  • 1/4 cup celery
  • 1/4 cup onion
  • 1/2 cup fire-roasted canned tomatoes
  • 1 cup organic beef broth
  • 1 cup water
  • 1tbs garlic
  • Garlic salt
  • Chili powder
  • Cumin
  • Cayenne
  • Salt/Pepper

Directions:

  • Grill beef first if using steak, set aside to rest while you prep all other ingredients.
  • Dice celery and onions, then dump all ingredients together in one pot, bring to a boil and then reduce heat to medium.
  • Simmer until most loose liquid is reduced and veggies are tender

Skillet Top Chili

Ingredients:

  • Handful of diced onions and diced green pepper.
  • Lightly sauteed in Pam.
  • Brown 5oz of ground round (or lean ground beef) with onions and pepper mix.
  • Season ground round with desired seasoning (I use a cajun blend, chipotle, pepper, salt, cumin, chili powder and cayenne pepper.)
  • Add one can of diced tomatoes (I used chili style).
  • Add a small amount of water using the tomato can (to help get the rest of the seasoning out).
  • Don’t add too much water, it’ll make the chili soupy and will take longer to cook out.
  • Mix together and add garlic and more seasoning to taste.
  • Let simmer until excess water evaporates and it is the desired thickness.

The whole thing is made in one pan


Spicy Chili

Ingredients:

  • Laura’s Lean Beef 93% Lean
  • onions
  • minced garlic sauteed
  • Worcestershire sauce
  • Cayenne Pepper
  • Chili Powder
  • Garlic Salt
  • 4 Tbsp. of Salsa

Directions:

  • Sautéd Onions and garlic, add beef, brown, add seasonings, spices, and salsa
  • Simmer
  • Eat…and have LOTS of water on hand! YUM!

Not Really Chili

Ingredients:

  • 5 oz Fresh ground white turkey
  • 1 cup (mixed together) chopped mushrooms, tomatoes and onions (if you have the pampered chef chopper it works great for this)
  • LOTS of fresh garlic (or from the jar), salt, pepper, chili powder, cayenne pepper to taste

Directions:

  • Saute veggies and garlic
  • Cook the turkey in a separate pan at the same time
  • Add the rest of the spices to the veggies and saute for a couple more minutes
  • Dump the veggies in with the turkey, cook a few more minutes to get all the flavors combined, add more spices as needed.

HCG Chili

Ingredients:

  • 100 grams of lean ground beef
  • 1 cup chopped tomatoes
  • Cup water
  • 1 table spoon minced onion
  • 2 gloves garlic crushed & minced
  • Pinch garlic powder & pinch onion powder & pinch or oregano
  • Teaspoon chili powder
  • Cayenne pepper to taste
  • Salt & pepper to taste

Directions:

  • Brown ground beef
  • Add onions & garlic
  • Stir in tomatoes & water
  • Add spices & simmer slowly until liquid is reduced.
  • The longer it cooks the more tender & flavor
  • Add water of needed to prevent from burning

Even Better Chili

Directions:

  • Hand full of onions
  • Hand full of mushrooms chopped and sauted in cooking spray.
  • 1 Jennie-o turkey burger (or equivelent) break up and cook with onions and mushrooms.
  • Add 4 tablespoons (protocol) salsa and 1/4 cup water.
  • Chili powder and cayenne pepper and salt to taste.

No Bean Chili

Ingredients:

  • 1 pound lean, lean ground beef
  • 6 oz can Tomato paste
  • water or beef broth (to desired thickness)
  • Minced onion (dried or fresh)
  • Garlic (the more the better)
  • Chili powder
  • Italian seasoning
  • Cayenne pepper
  • Emeril’s Bam Original Essence
  • salt
  • pepper

Directions:

  • Brown ground beef
  • Stir and add spices to taste.
  • Add tomato and broth.
  • Simmer – the longer it simmers the more flavorful.


FISH


Italian Herbed Fish with Broccoli

Ingredients:

  • 3 1/2 oz White fish
  • 3 1/2 oz Broccoli, chopped
  • 1 Tomato peeled and cut into small pieces Basil, thyme, oregano. Fresh or dried.
  • 1/2 lemon

Directions:

  • Put salt, pepper, herbs and spices in the bottom of a skillet.
  • Add fish, drizzle with lemon.
  • Add broccoli and tomato pieces with a few tbs of water and simmer till fish is thoroughly cooked.
  • The tomatoes simmer with the herbs and make a tomato marinara flavored sauce.
  • Pour juices over fish and garnish with lemon wedge.

You Lika da Lemon Peppa Fish

Approximately 195 calories.

Ingredients:

  • 100 grams whitefish
  • Juice of half a lemon
  • 1-3 cloves minced garlic
  • 1/2 tsp black pepper
  • 1/4 tsp salt
  • 1/4 tsp. cumin powder
  • 1/8 tsp turmeric

Directions:

  • Place fish in small bowl.
  • Add garlic, black pepper, salt, cumin, and turmeric.
  • Coat both sides.
  • Cover & marinate at least 1 hour in refrigerator.
  • Preheat oven to 400.
  • Place the fish in a non-stick baking dish, & cover with the marinade.
  • Bake 10-20 minutes depending on thickness, until fish easily flakes.
  • Squeeze with lemon juice.
  • Serve and Enjoy!

Lemon Pepper Tilapia or Cod Fillets

Directions:

  • Spray Pam in skillet sprinkle lemon pepper on both side of fish flip over and cook until done.
  • DELICIOUS!
  • Add your veggies and you have a delicious meal.

Salmon Patty

Ingredients

  • 4 1/2 oz drained canned salmon
  • 1/2 oz egg
  • Lemon pepper

Directions:

  • Mix all together and make into patty
  • Spray pan and cook patty for just a few minutes on each side.
  • Sprinkle with fresh lemon juice and enjoy!

Shrimp Scampi

Ingredients

  • 1 lb. raw shrimp, peeled and deveined
  • 2 T. I Can’t Believe It’s Not Butter Spray
  • 2 cloves garlic, minced
  • 1 T. fresh snipped parsley or 1 t. dried
  • 2 lemons, juiced
  • 1/4 c. chicken broth with a dash of cayenne pepper

Directions:

  • Heat a large skillet over medium high heat.
  • Add I Can’t Believe It’s Not Butter Spray, garlic, parsley, lemon juice, chicken broth, and cayenne pepper.
  • Bring to a boil stirring constantly.
  • Boil 1 minute.
  • Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.

Makes 4 servings

Calories: 85 per serving

Fat: 1g.


Garlic Shrimp Stir Fry

Ingredients:

  • 1 lb. raw shrimp, shelled and deveined
  • 1 med. onion, sliced and separated into rings
  • 2 stalks celery, cut into 1/2 inch pieces
  • 12 spears asparagus, cut into 1/2 inch pieces
  • 2 c. broccoli, chopped into small pieces
  • 2 c. cauliflower, chopped into small pieces
  • 4 cloves garlic, minced
  • 1/2 c. soy sauce
  • 2 pkts. Splenda or other sugar substitute
  • Dash crushed red pepper

Directions:

  • Lightly mist a large skillet with olive oil pan spray
  • Preheat over medium high heat.
  • Add onion, celery, asparagus, broccoli, and cauliflower.
  • Cook and stir until vegetables are almost tender.
  • Add shrimp, soy sauce, crushed red pepper, and Splenda.
  • Cook and stir for 3-5 minutes or until shrimp is pink and opaque.

Makes 4 servings

Calories: 125 per serving

Fat: 0.5g.


Citrus Shrimp

Ingredients:

  • 1 lb. raw shrimp, peeled and deveined
  • 2 T. I Can’t Believe It’s Not Butter Spray
  • 1/2 c. fresh squeezed orange juice
  • 1 t. orange zest
  • 2 cloves garlic, minced
  • 1 t. dried thyme
  • Salt and pepper to taste

Directions:

  • Rinse shrimp, pat dry with paper towels. Set aside.
  • Heat a large skillet over medium high heat.
  • Add I Can’t Believe It’s Not Butter Spray, orange juice, orange zest, garlic, and thyme.
  • Bring to a boil, stirring constantly.
  • Reduce heat, simmer for 1 minute.
  • Add shrimp, cook and stir for 3-5 minutes, until shrimp is pink and opaque.

Makes 4 servings


Shrimp Cerviche

100 Grams – Cooked Shrimp (Chilled)

Ingredients:

  • 3 Tablespoons – Lemon Juice (Freshly Squeezed)
  • 1/2 – Tomato (Diced)
  • 1 Tablespoon – Purple Onion (Chopped)
  • 1 Clove – Garlic (Minced)
  • Fresh Cilantro (Finely Chopped)
  • 1 Dash – Sea Salt
  • 1 Dash – Black Pepper

Directions:

  • Steam the shrimp.
  • Add in Fresh Lemon Juice, Chopped Onion, Minced Garlic and Chopped Cilantro.
  • Stir in Diced Tomatoes, then throw in a dash of Sea Salt and Black Pepper.
  • Refrigerate and let everything marinate for about 30 to 45 minutes.
  • Serve and enjoy!


SALSA


Orange Roughy and Strawberry Salsa

Ingredients:

  • 1 lb. Orange Roughy or other white fish
  • 20 lrg. strawberries
  • 1/2 red onion, chopped fine
  • 2 limes, juiced
  • 1/4 c. fresh snipped cilantro
  • 1 jalapeno, chopped fine (I chop mine in a food processor or blender.)
  • 1/2 orange, juiced Salt and pepper to taste

For salsa:

  • Marinate chopped onion in the fresh squeezed lime juice, while preparing the other salsa ingredients.
  • Remove stems from strawberries wash and dice into small cubes.
  • Place into a medium mixing bowl.
  • Add; cilantro, jalapeno, orange juice, and the onion lime marinade.
  • Stir.
  • Refrigerate until ready to serve.

Directions:

  • Preheat oven 400o
  • Lightly mist a baking sheet with olive oil pan spray.
  • Place fish on baking sheet and sprinkle with salt and pepper.
  • Cook for 12-15 minutes or until fish flakes easily with a fork.
  • Place fish on serving plates and spoon strawberry salsa over each fillet.

Makes 4 servings

Salsa makes 4 – 1/4 c. servings

Calories: 37 per serving

Fat: 0g.

Fish and salsa together

Calories: 127 per serving

Fat: 1g.


ZESTY SALSA

Ingredients:

  • 10 cups seeded, cored, and chopped tomatoes (peeling is optional, I didn’t do it)
  • 5 cups chopped seeded green bell peppers (about 4 large)
  • 5 cups chopped white or yellow onions (about 6-8 medium)
  • 2 1/2 cups chopped seeded jalapeno peppers (about 13 medium)
  • 1 1/4 cups cider vinegar
  • 3 cloves finely chopped garlic
  • 2 Tbsp finely chopped cilantro
  • 1 Tbsp salt
  • 1 tsp hot pepper sauce (I used Frank’s)

Directions:

  • Combine all ingredients in a stainless steel saucepan.
  • Bring to a boil over medium-high heat stirring constantly.
  • Reduce heat and boil gently, stirring frequently, until slightly thickened, about 10 minutes.
  • Let cool.

Good up to 3 weeks in fridge.

Makes approximately 15 cups of salsa. For a less chunky version just add to the blender and pulse until you reach your desired consistency.

Spicier version: leave some of the seeds from the jalapenos in! You can also use a variety of hot peppers.

I use this daily on my salads instead of salad dressing, it goes great with every protein!


SALAD


Apple Chicken Salad

Ingredients:

  • 2 c raw spinach half apple
  • chopped 3 oz cooked chicken
  • cubed 2 celery stalks
  • chopped balsamic vinaigrette

Directions:

  • Combine all ingredients with desired amount of dressing.

Cucumber Salad

Ingredients:

  • 200g thinly sliced cucumber (or allowed amount)
  • 1 T vinegar (to taste)
  • 1 t dill
  • 1/2 t zsweet (as needed)
  • black pepper

Directions:

  • Combine all ingredients except cucumber & mix well.
  • Toss in cucumbers.
  • Cover & refrigerate. This tastes best if you wait at least one hour before serving.

Radish Salad

Ingredients:

  • radishes, sliced (allowed amount)
  • lemon juice
  • 1 T dehydrated minced onion
  • 1 T parsley
  • 1-2 t liquid aminos
  • salt/pepper (to taste)

Directions:

  • In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.

Curry Tuna Salad

Ingredients:

  • 1 5 oz pkg tuna in small non-stick pan
  • a “light” sprinkle of curry powder on tuna
  • I added maybe 1 Tablespoon of water then covered to warm the tuna through and mixed the curry in well.
  • Remove lid and let dry out. (This will be 4.3 oz tuna.)
  • Italian lettuces-Romaine & radicchio lettuce
  • Place your warm tuna on lettuce
  • 1/4 cup of canned drained sweet peas (the green English peas which are ALSO good raw)
  • Topped it with a homemade honey-mustard-NO honey used. (Mustard is made from vinegar and spices, all ingredients accepted on our protocol.)
  • 3 Tablespoons regular yellow mustard
  • 1/2 teaspoon balsamic vinegar
  • 1/2-1 teaspoon water to tone down the sour bite to taste
  • 3 pinches, literally, of my stevia powder concentrate,

Chicken and Strawberry Salad

Dressing Ingredients:

  • 2 T. fresh squeezed orange juice
  • 2 T. fresh squeezed lemon juice
  • 1-2 pkts. Splenda or other sugar substitute
  • Combine ingredients well. Chill until serving.

Salad Ingredients:

  • 1/4 c. soy sauce
  • 2 T. fresh squeezed orange juice
  • 1 clove garlic, minced
  • 2 green onions, thinly sliced
  • 1/2 lb. chicken breast
  • 4 c. raw spinach 1
  • c. sliced strawberries
  • 1/4 med. red onion sliced, rings separated

Directions:

  • In a gallon size ziplock bag combine, soy sauce, green onions, 2 T. orange juice and garlic.
  • Add chicken and seal bag.
  • Marinate in refrigerator for2-24 hours, turning occasionally.
  • Remove chicken from bag and reserve marinade.
  • Grill or broil chicken for 8-10 minutes turning once and brushing with marinade.
  • Cook until chicken is tender and no longer pink.
  • Cool chicken slightly.
  • Place spinach, 2 c. each onto serving plates.
  • Slice chicken and place on top of spinach, top with sliced strawberries and red onion rings.
  • Shake dressing and drizzle evenly over two salads.

Makes 2 servings

Calories: 195 per serving

Fat: 3g.


Fabulous Tuna Salad

Ingredients:

  • 4 oz. White Albacore tuna, in water, drained
  • 1 lrg. radish, grated
  • 1 green onion, sliced
  • 1/2 stalk celery, thinly sliced
  • 1/2 T. Fat Free Mayonnaise 1 T. fresh squeezed lemon juice Lemon pepper to taste Mustard to taste

Directions:

  • Place all ingredients in a small bowl and mix well.
  • Serve in lettuce of choice, as a wrap, or on Melba toast.
  • This also a great salad topper for greens of your choice, and a lemon wedge squeezed over top.

Makes 1 serving

Calories: 160 per serving

Fat: 4g.


Momma’s Cottage Cheese Salad

Directions:

  • Cut up cucumbers, celery and tomatoes and drizzle them with red wine vinegar.
  • Then I mix that in with Fat Free Cottage Cheese.
  • I make a big tub.
  • Onions Optional.


WRAPS


Apple Cider Chicken Wraps

Ingredients:

  • 5 oz chicken
  • 2 medium green cabbage leaves
  • 2 medium red cabbage leaves
  • 1 garlic clove
  • 3 T. apple cider vinegar
  • 1/4 tsp. onion powder
  • 1/4 T. sea salt
  • 1/4 T. pepper
  • 1 T. fresh ginger

Directions:

  • Mix together finely grated ginger, garlic, onion powder, apple cider vinegar, salt, pepper and chicken pieces.
  • Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked.
  • Take the 2 green cabbage leaf and split the chicken mixture and place in cabbage leaves and roll into a wrap.

“Modified” PF Changs lettuce wrap.

4 servings

Ingredients:

  • 2 boneless/skinless chicken breasts (appproximately 10 oz. each)
  • 1 c. diced fresh mushrooms
  • 1 c. diced fresh bean spouts (recipe called for water chestnuts but to high in carbs)
  • 1 c. diced green onions
  • 1 c. chopped snow peas (or just cut in thirds)
  • 1 tsp minced garlic
  • 2 to 3 chilled iceburg lettuce leaves/cup (per serving) I rinse lettuce place in baggy, put in refrig. so lettuce is crispy)

SPECIAL SAUCE:

  • 2 to 3 pkgs. splenda
  • 1/2 c water
  • 2 TBLS soy sauce (low sodium best)
  • 2 TBLS. rice wine vinegar
  • 2 TBLS Walden Farms ketchup
  • 1 tsp dryed mustard or red chili paste or hot mustard (what ever you have to add a little kick)
  • combine all ingrediants for sauce…set aside.

Stir fry sauce:

  • 1 pkg. splenda
  • 2 TBLS. soy sauce
  • 1/2 to 1 tsp. rice wine vinegar

Directions:

  • mix together in small bowl, set aside
  • in a wok, frying pan (coat pan with PAM) or grill…cook chicken med/high heat about 3 minutes on each side. remove and let cool.
  • when chicken is cooled, dice into small pieces
  • In frying pan or wok, med/high heat… add stir fry sauce, chopped garlic all vegetables and chicken.
  • Stir occasionally and cook for 5 min.
  • Remove pan from heat…
  • take 1/4 of chicken mixture (this will meet your 5 oz. protein and 1 cup veg. portion…you’ll have enough mixture left over for 3 more servings.)
  • Place in lettuce “cup” and pour on SPECIAL SAUCE.
  • OR just make it like a salad as it’s kind of messy. You can have all the lettuce you want.

Turkey or Chicken Lettuce Wraps

Wrap turkey or chicken Boar’s Head lunch meat, tomato and onion in romaine lettuce leaves. You can add some Walden Farms Dressing and any other veggies you like.


VEGIS


Baked Kale Chips

Directions:

  • 1 bunch Kale
  • ICBINB Spray
  • Pam Spray
  • Salt
  • Bake at 350, for 15 minutes

Glazed Maple Carrots

Directions:

  • Steamed carrots with water, pinch of stevia, and dash of maple seasoning.
  • After they are cooked and drained, a drizzle of Maple Grove sugar-free maple syrup.
  • You can jazz it up with a sprinkle of cinnamon or pumpkin pie spice, too.

Candied Carrots

Ingredients:

  • 1 cup of steamed carrots
  • a pinch of salt and dill
  • a drizzle of Walden Farms pancake syrup

Snow Peas

Ingredients:

  • 8 – 10 ounces snow peas

Directions:

  • Spray skillet with Pam
  • 1 tablespoon finely chopped garlic
  • 1/4 teaspoon salt, or to taste
  • 1 – 2 tablespoons low-sodium soy sauce (such as Kikkoman), to taste

Preparation:

  • Rinse the snow peas and trim the ends.
  • Spray Pam add the finely chopped garlic.
  • Stir-fry briefly until it is aromatic, then add the snow peas and salt.
  • Stir-fry briefly, then add the soy sauce.
  • Stir-fry for another minute and serve. (Total stir-frying time for snow peas is about 2 minutes.)

Lemon Ginger Asparagus

Ingredients:

  • asparagus (allowed amount)
  • 1/2 c water
  • 1/2 T fresh minced ginger root
  • 3 cloves minced garlic
  • lemon zest
  • black pepper
  • Preheat pan over MED heat.

Directions:

  • Snap off woody ends of asparagus spears & discard.
  • Snap spears into 2-3 pieces.
  • Add garlic & ginger to the pan & cook for 2-3 mins.
  • Add asparagus & water. Bring to a boil for 5 mins.
  • Remove asparagus and top with lemon rind & pepper.
  • Serve.

Golumpki (stuffed cabbage)

Makes 5 rolls

Ingredients:

  • 5 cabbage leaves
  • 5 oz ground round or lean ground beef
  • 1/4 small sweet onion (diced small)
  • 1 heaping tsp mined garlic
  • 1 can petite diced tomatoes
  • salt, pepper, garlic powder to taste

Directions:

  • Core a head of cabbage and boil in water for approx 3-5 minutes to help loosen leaves off the head. Put leaves aside and rinse in cold water.
  • Saute onion and mined garlic with some PAM. Then add ground beef and brown. Add seasoning to meat to taste.
  • In a separate bowl, drain can of petite diced tomatoes and reserve the juice.
  • Add approx 1/3 – 1/2 can of tomatoes to meat mixture and mix together.
  • Take cabbage leaves, add 1/4 cup mixtures to center and roll like a burrito. Place seam side down on cooking dish. Pour reserved tomato juice and rest of diced tomatoes on top of rolls. Cover dish and bake at 350¬∞F for 1 hour.

Steamed Cabbage

Ingredients:

  • cabbage (allowed amount)
  • juice of half lemon
  • 1/2 t spicy mustard
  • salt/pepper (to taste)

Directions:

  • Place cabbage in steamer. Cover and steam 5-10 mins, until slightly tender.
  • In small bowl, combine spicy mustard and lemon juice.
  • Place cabbage in bowl. Add lemon/mustard mix and toss.
  • Sprinkle with salt/pepper.
  • Serve immediately.

TIP: If you have no steamer available, simply place & cover a strainer/colander over a pot of boiling water.


Sautéd Garlic and Greens

I omitted red pepper flakes and added lemon as I really enjoy lemon. You can always omit that if you don’t want it.  This makes quite a bit so be sure to weigh your portion prior to cooking and adjust recipe as needed.

Ingredients

  • 6 cloves garlic, sliced
  • 16 c (packed) stemmed and roughly chopped Swiss chard (about 5 large bunches)
  • squeeze of lemon
  • 1/2 tsp kosher salt

Directions

  • Heat garlic in large skillet over medium-low heat in a non-stick pan until garlic begins to turn golden, about 3 minutes. Transfer to small bowl and set aside.
  • Place greens and salt into the skillet. Using tongs, turn greens until wilted enough to fit in pan. Raise heat to medium and cover. Cook 7 to 10 minutes, tossing.
  • Transfer greens to a colander to drain. Return greens to pan and toss with reserved garlic.
  • Squeeze with lemon just before serving.

Refrigerate leftover greens in an airtight container for up to 3 days.


Onion Rings

Ingredients:

  • 1 egg
  • 1/2 an onion cut into rings
  • 1 cup of Cherrios (you wont use it all)

Directions:

  • Preheat oven to 350
  • Crush Cherrios in blender or food processor
  • dip onion rings into egg then Cherrio mixture.
  • bake for 20 min
  • Serve with honey mustard dip I posted earlier!

Stuffed Peppers

Ingredients:

    • 2 bell peppers
    • 5 oz. turkey (I used lean ground beef)
    • 8 oz. can low sodium tomato sauce
    • 1/4 c diced onion
    • 1/4 c diced bell pepper
    • 1/4 c diced mushrooms

Directions:

  • Cut the stem off the pepper and remove the seeds.
  • Boil bell peppers for 3 min.
  • Remove from boiling water and place in ice water bath for several min.
  • Remove from ice water and invert on a paper towel to dry.
  • Season ground turkey with preferred seasonings, and cook along with veggies until browned.
  • Add tomato sauce to the meat mixture. Preheat oven to 375 degrees.
  • Stuff peppers with mixture. Place in oven safe dish and cook 30-35 min.

(Some sauce may be reserved to be poured over peppers while cooking.)


Stuffed Peppers 2

Ingredients:

  • 2 bell peppers
  • 5 oz. ground turkey
  • 8 oz can low sodium tomato sauce
  • 1/4 c diced bell pepper
  • 1/4 c diced onion
  • 1/2 c diced mushrooms

Directions:

  • Boil bell peppers for 3 min.
  • Remove from boiling water and place in ice water bath for several min.
  • Remove from ice water and invert on a paper towel to dry.
  • Season ground turkey with preferred seasonings, and cook along with veggies until browned.
  • Add 1/2 can of tomato sauce to meat mixture.
  • Preheat oven to 375.
  • Stuff peppers with mixture.
  • Place in over safe dish and pour remaining tomato sauce over peppers.
  • Cook 30-35 min.
  • Enjoy!

*Note* do not eat peppers if adding all veggies listed. If you want to eat peppers, reduced veggies in meat mixture to offset 1 c allowance.


Vinegar Veggies

Ingredients:

  • Cucumber
  • Tomatoes
  • Celery
  • Onions
  • White Vinegar
  • Truvia
  • Salt
  • Flaxseeds

Directions:

Make a big batch and keep it in the fridge. You can make a salad with lettuce and chicken, and a cup of these veggies or of course, as a side to any meal.


FRUIT


Baked Apple

(2 Servings)

Ingredients:

  • 2 apples cored and sliced thin
  • 1/4 tsp lemon zest
  • 2 tsp 3 spice mix
  • 1/4 tsp stevia
  • 3/4 C water

Directions:

  • Place sliced apples in a non-stick baking dish.
  • Mix together in a separate bowl the water, spice mix, stevia and lemon juice.
  • Toss apples mixture until well coated.
  • Bake in a 350 degree oven for 30 minutes.
  • Remove from oven and stir apples to get them evenly coated with cinnamon mixture.
  • Return to oven and bake an additional 20 minutes until apples are soft.

Broiled Grapefruit

Ingredients:

  • 1/2 grapefruit
  • 1/2 tsp 3 Spice Mix
  • 1/4 tsp stevia

Directions:

  • Top grapefruit with spice mix and stevia.
  • Broil for 3-5 minutes until top is slightly browned.

Cobbler-less Peach Cobbler

Ingredients:

  • 1 cup fresh or frozen peaches
  • Ground cinnamon to taste
  • Splenda/truvia to taste
  • ICBINB spray, if preferred

Directions:

  • Cook in microwave safe dish for 2-3 minutes or till desired softness

Homemade Applesauce

Directions:

  • Peel apples
  • slice the apples then put them in a container or microwave dish
  • add cinnamon
  • add splenda if you want
  • put it in the microwave for 2 minutes or till they are soft.

Peach Sorbet… HCG Style

Ingredients:

  • 1 C. Fresh Peaches
  • 1/2 C Crushed Ice

Directions:

  • Blend on high speed until smooth (works best when using a Vita Mix blender)
  • If need be, add one packet of stevia to make sweeter. Enjoy!

Melon Slush

This refreshing fruity slush comes together in minutes. Serve it in iced glasses for an extra-cool treat and keep cubed cantaloupe in the freezer so you can enjoy it anytime.

Makes 4 servings

Prep time: 5 minutes

Ingredients:

  • 5 ice cubes
  • 4 cups cubed cantaloupe
  • 1 1/2 teaspoons fresh lemon juice
  • 1 1/2 teaspoons granular sugar substitute

Directions:

  • Place ice cubes in a blender and blend until just crushed.
  • Add cantaloupe, lemon juice, and sugar substitute.
  • Blend until combined, about 10 seconds.
  • Serve immediately.

Nutritional information

Per (1-cup) serving:

  • 60 calories
  • 0 g fat (0 g sat)
  • 13 g carbohydrate
  • 1 g protein
  • 1 g fiber
  • 25 mg sodium

Cottage Cheese Fruit Ideas

Cottage cheese, strawberries, blueberries, cinnamon and splenda.

Cottage Cheese and pears

Cottage Cheese, peaches, cinnamon and splenda.

Cottage Cheese and blueberries

Cottage Cheese and strawberries


DRESSINGS


Homemade Apple Butter

It’d be EASY AS PIE to make our own “approved” apple butter with a fresh apple or Dole “juice only” apples, drained, cooked with a bit of water, cinnamon, ground cloves and no-cal sweetener for the TOAST. And just subtract 1 Tablespoon fruit from our daily fruit allowance.


HCG Honey Mustard Dressing

Ingredients:

  • 3 Tablespoons yellow mustard
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon water to tone down the sour bite
  • 3 pinches stevia powder.

HCG Ketchup

Ingredients:

  • 2 Tbsp Tomato Paste (check label for sugar)
  • 1-1/2 tsp apple cider vinegar
  • 1/8 tsp stevia
  • 1/2 tsp finely minced garlic
  • Pinch of cayenne if desired.

Directions:

  • Whisk till blended well.

Makes 1 serving.

I have made this before – I just measure out how many Tbsp of tomato paste is in a can and make the whole thing and put it in a jar in the fridge. Not perfect, but not terrible tasting either! You have to adapt to the lack of sugar.


Salad Dressing

Ingredients:

  • 1/3 cup apple cider vinegar
  • 1/2 cup water, to taste (will depend on how “strong” you like the cv flavor)
  • 1/2 teaspoon sea salt, to taste
  • 1/2 teaspoon black pepper, to taste
  • 3/4 teaspoon garlic, to taste
  • 1/2 teaspoon stevia, to taste
  • 1 teaspoon dried oregano, to taste
  • 1/2 teaspoon cumin, to taste
  • 1/2 teaspoon red pepper flakes, to taste (optional)

Other options:

  • lemon
  • dried mustard
  • celery seed

HCG MAYONNAISE

Ingredients:

  • 1 cup fat free cottage cheese or fat free ricotta cheese
  • 4 teaspoons vinegar
  • 2 teaspoon Dijon mustard
  • 2 teaspoon soy sauce
  • 2 teaspoon dried parsley
  • 1 garlic clove
  • 1/2 teaspoon salt

Directions:

  • Put the cottage cheese or ricotta into a food processor and blend until smooth.
  • Add remaining ingredients to the food processor, whip til smooth, and store in a jar in the fridge.
  • 2 Tbsp is a serving for about 13.1 calories.


MISCELLANEOUS HCG DIET FOODS


I Shouldn’t Have A V8

Ingredients:

  • tomato (allowed amount)
  • juice of half lemon
  • 1 t fresh cilantro, minced
  • 1/2 t zsweet (to taste)
  • 1/4-1/2 t garlic paste (to taste) or 1 clove minced
  • 1/4 t cumin
  • 1/4 t sugar-free Worcestershire
  • 1/8 t celery seed
  • salt/pepper (to taste)
  • Tabasco (to taste)

Ingredients:

  • In blender, combine all ingredients and puree until reaches desired consistency.
  • Place in refrigerator until chilled or serve over ice.
  • TIP: Depending on the amount of tomato used, you may need to vary most of these amounts according to taste.

Portobello Pizza

Closest thing to a pizza Ive had yet:

Ingredients:

  • 1 portobello mushroom
  • 1 tbsp tomato paste
  • 4 to 5 oz of ground turkey (could probably use beef)
  • Italian seasoning, garlic salt, onion flakes

Directions:

  • Mix meat and all seasonings together
  • spread tomato paste into mushroom cavity
  • fill mushroom with turkey mixture
  • Grill or grill pan!
  • Make sure meat is cooked through

Portabella & Crab Pizza

Ingredients:

  • 1 large mushroom, portabella
  • 3 oz crab meat
  • 1 tbsp tomato
  • 1 clove garlic, diced
  • 1 green onion, diced
  • 1/2 cup spinach, shredded
  • 2 tbsp cilantro
  • 1/2 tsp oregano
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper

Directions:

  • Preheat oven to 400F
  • In a blender, puree diced tomato, garlic, onion, spinach, cilantro, oregano, pepper, and cayenne.
  • Fold in the crab meat.
  • Remove the stem of a huge portabella mushroom and spoon a thick layer of this crab “salad” into the mushroom.
  • Place stuffed mushroom into preheated oven for 20 minutes+/-.

Portabello Mushroom Pizza

(2 servings)

Ingredients:

  • 2 Portabello mushrooms
  • sea salt & pepper
  • 7 oz of protein you desire
  • 2 tsp Italian spice mix
  • 2 tomatoes, seeded and chopped
  • 1 clove garlic, minced
  • 1-2 TBLS chicken broth
  • 1 tsp tomato paste

Directions:

  • Sprinkle mushrooms with Italian spice mix
  • Bake at 400 degrees for 15 minutes
  • While they are baking, saut√© Italian sausage with 1 TBLS chicken broth over medium heat until fully browned.
  • Add tomato and tomato paste and stir until combined.
  • Top cooked mushroom with turkey mixture and sprinkle with salt and pepper.
  • Return to oven and cook for 10 minutes.
  • Serve.


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