Tilapia

Ingredients

• 100 grams of Tilapia fish
• 2 tablespoons lemon juice
• 1 clove garlic crushed and minced
• 1 tablespoon chopped onion
• Pinch of dill
• Fresh parsley
• Salt and black pepper to taste

Directions

Sauté fish in lemon juice with a little water then add onion, garlic and fresh herbs. Garnish with chopped parsley. Or bake in baking dish with a little
water at 350 for 20 minutes until fish is tender and delicious. Variations: oregano, thyme, or tarragon.

Makes 1 serving (1 protein)

Skirt Steak Salad

Ingredients

• 200 grams skirt steak
• 1 celery stalk, thinly sliced
• 1/2 cup grapefruit wedges
• 2 tablespoons chopped green onions
• 2 tablespoons cider vinegar
• 1/4 teaspoons sea salt
• 1/4 teaspoon black pepper
• 1 handful watercress leaves

Instructions

Season both sides of the steak with salt and pepper, and cook to desired doneness. Slice thinly and set aside. Combine remaining ingredients in a bowl. Divide mixture evenly between two plates and top with the steak slices. Serve warm.

Makes 2 servings.

Baked Stuffed Tomatoes

Ingredients

 100 grams ground beef
2 medium sized tomatoes
1 serving of Melba toast crumbs
1 tablespoon finely minced onion
1 clove garlic crushed and minced
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Cayenne pepper to taste
Salt and pepper to taste
 
Directions

 Hollow out the tomatoes, sprinkle with salt and turn upside down to drain
for 10 minutes. Brown ground beef in a small frying pan (no oil); add onion, garlic
and spices. Pack ground beef mixture into tomatoes, add small amount of
water to bottom of dish, top with Melba toast crumbs and salt, and bake in
350 degree oven for 20 minutes. Garnish with fresh parsley and serve.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

No Bean Chili

 

Ingredients

1 pound lean, lean ground beef  (you can also use lean turkey if you prefer)
6 oz can Tomato paste
Minced onion (dried or fresh)Garlic (the more the better)
Chili powder
Italian seasoning
Cayenne pepper
Emeril's Bam Original Essence Seasoning
water or beef broth (to desired thickness)
salt
pepper

Directions

Brown ground beef  or turkey in a non stick pan with no oil. Stir and add spices to taste. Add tomato and broth.  Simmer, the longer it simmers the more flavorful.

During Phase 3,  feel free to add the cheddar cheese.

Number of Servings: 5

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Yummy Crab Cakes

Ingredients

• 200 grams of crab meat
• 2 Melba toast, pureed into crumbs
• 1 teaspoon fresh chopped parsley
• 1/2 teaspoon lemon juice
• 1/2 teaspoon tarragon
• 1/2 teaspoon paprika
• 1/2 teaspoon dill
• 2 tablespoons Dijon mustard

Instructions

In a bowl, combine crab meat and remaining ingredients. Mix well and form into patties. Brown in nonstick skillet over medium heat for 3 minutes on each side.

Makes 2 servings. Enjoy !

Caramelized Apples

Ingredients
1 apple
1 tablespoon lemon juice
1 tablespoon water
1 teaspoon apple cider vinegar
1 packet powdered stevia
1 teaspoon ground cinnamon
Pinch of nutmeg
1 tablespoon water
English toffee stevia to taste

Directions
Slice apple into very thin slices. Arrange in layers in a round 3 inch crème Brule dish. For each layer, sprinkle generously with cinnamon, nutmeg, and powdered and English toffee stevia. Continue layering with spices until dish is full. Sprinkle lemon juice, apple cider vinegar and water over the apple slices. Bake at 375 for approximately 20-25 minutes or until apples are cooked and top is slightly crispy. Drizzle with additional English toffee stevia if desired. Serve warm.

Makes 1 serving (1 fruit) (((Phase 3 modifications: Add a small amount of melted butter to the mixture and top with a tablespoon of chopped walnuts or pecans.)))

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Filet Mignon with Braised Cabbage

Ingredients:

4 oz filet mignon
1 cup Cabbage shredded
Cider vinegar
Lemon Pepper
Sweet n Low
Rosemary leaves
Instructions:
Coo the filet mignon in a stovetop grill pan.
Drizzle a little vinegar and lemmon pepper on top and sprinkle a few Rosemary leaves before grilling and make sure to not overcook. Slice very thin.

Cabbage is put in small saucepan with enough water to allow to 'braise'...adding vinegar and a packet or two of Sweet n Low to sweeten.

I like lemon pepper so I add that too. Fold the cabbage over and over to cook evenly...do not overcook.

Number of Servings: 1

 Enjoy !!
Calories per serving of Filet Mignon w/ Braised Cabbage
209 calories of Filet Mignon, (4 oz)

18 calories of Cabbage, fresh, (1 cup, shredded)

4 calories of Cider Vinegar, (2 tbsp)

Seafood Pasta

Ingredients

• 4oz Scallops, approximately 6-8 (lightly salted with sea salt)
• 4oz Shrimp approximately 6-8 (lightly salted with sea salt)
• 1/2 cup (1/3 of can) of Fire Roasted Tomatoes
• 1 Asparagus spear (Lg) 1/2 oz of fresh Baby Spinach
• 1oz of Mushrooms
• 3-4 tsp chopped Onion
• 2 cloves of Garlic
• Chopped fresh basil (2-3 lg leaves)
• Chopped fresh cilantro (2-3 stems)
• 1/2 pkg of Tofu Shirataki noodles

Directions Using a non-stick skillet in medium heat, saute the garlic and onion in a little of the juice off of the tomatoes. Then, add the asparagus and mushrooms. If the skillet gets too dry add a little water but no oil or butter. Next add the scallops and shrimp along with the basil and cilantro and cook until shrimp start to pink on both sides, then add the tomatoes. As the tomatoes continue to heat and the shrimp finish cooking pop the noodles in the microwave (in a microwave-safe container of course) for 1 minute. While the noodles are in the microwave, remove the skillet from the heat and toss in the fresh spinach. You want the spinach to be warm but not cooked. Serve over Shirataki noodles.

Cold Curried Chicken Salad

Ingredients
100 grams diced chicken
1 apple diced
Celery diced (optional)
¼ cup water
2 tablespoons lemon juice
1 tablespoon finely minced onion
1 clove of garlic crushed and minced
¼ teaspoon curry powder or to taste
Dash of garlic powder
Dash of onion powder
Dash of cayenne pepper
Dash of cinnamonchci
Dash of turmeric
Stevia to taste
>>>Directions
In small saucepan lightly sauté chicken in lemon juice until lightly brown,
add ¼ cup water and spices. Stir well and simmer over low heat until liquid
reduces to form a sauce and chicken is cooked well. Add water as needed to
create the consistency you want. Chill, add chopped apple and celery or
omit the celery and serve over a green salad.
Makes 1 serving (1 protein, 1 vegetable, 1 fruit

Mexican Style Cilantro Chicken

Ingredients

100 grams cubed or sliced chicken
Chopped tomatoes
½ cup chicken broth or water
2 tablespoons lemon juice
Fresh chopped cilantro
1 tablespoon chopped onion
¼ teaspoon dried oregano
¼ clove fresh garlic minced
¼ teaspoon chili powder
Cayenne to taste
Pinch of cumin
Salt and pepper to taste

Directions

Lightly brown the chicken with a little lemon juice. Add spices, additional
lemon juice, and chicken broth. When the chicken is cooked thoroughly, add
fresh tomatoes and cilantro and cook for 5-10 more minutes.
Makes 1 serving (1 protein 1 vegetable)