Chicken "Alfredo" - phase 1

3-4 Boneless Skinless Chicken Breast
2 Tbsp. EVOO
1 Red Pepper, diced
1 onion, diced
1 c. sliced mushrooms
1-2 c. Broccoli Florets, cooked el dente
1 1/2 c. Chicken Stock
8 oz. Fat Free Cream Cheese
1/2 Packet Ranch dressing or dip powder
Parmesan cheese

Directions:
1. Cut chicken to bite size pieces and cook until almost done.  Add veggies and saute using 3/4 c. of the broth to de-glaze the pan and cook the veggies until soft.
2. In a separate pan mix 3/4 c. broth, cream cheese and ranch powder mix until smooth.  Reduce until slightly thickened.  Add the veggies and chicken.
3. Serve hot with parmesan sprinkled over it.

I served this over steamed cauliflower instead of pasta.  Was very yummy and totally feels like a cheater meal.  Tastes like one too....Could probably use Spaghetti squash on a different phase but for phase one, cauli is my first choice.  I may have to try adding some dijon mustard to the mix and possibly some other veggies like spinach...I haven't even considered yet how to make this Dairy Free...not sure I care for the Substitute cream cheese.

Baked Chicken Strips

3 Chicken breast halves
1/4 cup. mayonnaise
1/4 cup mustard (1/3 honey mustard, brown spicy and reg prepared yellow mustard)
1/2 Tbsp. garlic
Salt and pepper
2 cups Italian style Panko breadcrumbs

Directions:
1. Rinse chicken and blot dry.  Cut into strips.  Pound out pieces between plastic wrap or wax paper for uniform thickness.  Sprinkle with salt and pepper to taste.
2.  Mix Mayo, mustard and garlic in a small bowl and coat each piece of chicken with the mix.
3.  Coat with Panko and arrange on a greased cookie sheet.  ( I line with foil for ease of cleaning)
4.  Bake at 450°F for 10 min.  Rotate sheet and cook for 10-15 more minutes.

I found this recipe in the Family Fun magazine and of course tweaked it a lil bit.  This is actually about half the recipe but think that the full recipe would be better cuz they are good!  Everybody liked these and they weren't too difficult.  Key to a crispy crust is low moisture.  Gotta pat them dry after you rinse them.

Cornless Corn Syrup

2 cups white sugar
3/4 cup water
1/4 tsp. Cream of Tartar
1 pinch salt


Directions:

1. Bring all ingredients to a boil, stirring constantly.
2. Reduce heat to a simmer and put cover for 3 minutes to get sugar crystals off the sides of the pan.
3. Uncover and simmer, stirring often, until it reaches the soft ball stage (about 225° f.)
4. Makes about 2 cups. ( i got slightly less than that)
   
   
   So I understand that the cream of tartar actually breaks the sugar into a fructose and glucose so doesn't necessarily make this "healthier" than corn syrup, but with Morgan having problems with Corn syrup, esp HFCS, this is a fabulous alternative.  It takes a bit more time and I think you want to cool this some before you actually use in any recipes but I love to be able to make anything from a true "scratch".  

Heather's Spaghetti Sauce-phase 1

1 lb. ground turkey
1 lb. ground chicken Italian Sausage (i used Isernios)
1 c. diced onion
2 celery stalks, diced
1 c. sliced mushrooms
2 carrots, peeled and grated
1 c. pureed pumpkin
2 Tbsp. dehydrated peppers (can use fresh, prob about a cup of dices)
5 Tbsp. Thrive Tomato powder (could sub with 2 cans tomato sauce)
1 can Italian Stewed Tomatoes, pureed
4 c. water
1 Tbsp. Granulated Garlic
1 Tbsp. Italian Seasoning
1 Tbsp. Parsley
1 Tbsp. Molasses

Directions:
1. Brown both meats together and cook until juices are cooked away.
2. Add diced vegetables and cook until onions are transparent and carrots are soft. 
3. Add pumpkin, peppers, spices, tomatoes, and water.
4. Cook at a slight boil or simmer until reduced to thicker sauce.  About 10-15 min or so.
5. Serve hot on a bed of noodles, spaghetti squash (my fav) or in cabbage lasagna.


I started making this sauce to get away from all the corn syrups and HFCS.  Its pretty hard to find a good canned sauce that doesn't have that stuff in it and its almost just as easy to make it myself.  I started with just the meats and Italian stewed tomatoes with the spices and really love the idea of "sneaking" more vegetables in wherever I can and with the savory flavor of the tomatoes, I can hide a lot of them.   Maybe someday I will get out of the restaurant industry and start bottling this for all of us HFCS boycotters!

Cabbage Lasagna-phase 1

5 c. Heathers Spaghetti Sauce
1 head cabbage, steamed to el dante
16 oz. Cottage cheese (i like lowfat)
1 egg
2 1/2c low-fat Mozzarella cheese
1/2 c low-fat Parmesan cheese
1 tbsp. dried parsley

Directions:
1. Mix 1 1/4 c. Mozzarella cheese, 1/4 c. Parmesan cheese, cottage cheese, egg and parsley and set aside.
2. In a 13x9 cake pan, start with 1 c. Spaghetti Sauce.  Then layer with cabbage in a single layer covering large holes.  (I always have small holes)  Spread about 1/3 of cheese mix on top of cabbage. (it will not be possible to spread like butter so just do the best you can to make it even)  Add another cup of Spaghetti sauce and repeat process of layers, ending with last cup of spaghetti sauce.  Top with remaining Mozz and Parm cheeses.
3. Spray a piece of foil with Pam spray and cover lasagna.  Bake in preheated oven at 350° for 45 min.  Uncover and bake for 15 more minutes.  (Should have an internal temp of 160°.)  Let rest for 15 min before cutting and serving.

This was a big hit at a dinner we had at my aunts house and the recipe has been slow in coming.  I am going to have to make this again to get the ingredients for the Spaghetti Sauce right, so i will have the sauce on here as soon as possible...hopefully by tomorrow!

Fruit Cobbler Oatmeal-phase 3

1/4 c. steel cut oats, uncooked
1/2 c. water
1/4 c. fruit cobbler dried fruit
               (apples, cherries, rhubarb, blueberries, peaches)
1 dash cinnamon
1 dash nutmeg
couple drops vanilla extract
1/4 c. 1% milk

Directions:
1. Bring to boil oats and fruit.  Put lid on pot and reduce to low heat for 20 min.
2. Remove from heat and add spices and vanilla.  Mix well.
3. Pour milk on cereal and serve.

I need a camera...this stuff looked, smelled and tasted so good!  You can use any mix of fruits, this was a bag of mixed dried fruit from The Market at Anacortes that I had on hand.

Sweet n Spicy Chicken and Veggies-phase 1

1 chicken breast, diced
1 zucchini, sliced
2 Tbsp. dehydrated red and green peppers (or fresh, need more if fresh)
1/2 small onion, diced
2 stalks celery, sliced
1 crown broccoli, bite size
1/2 head cauliflower, bite size
2 carrots, peeled and sliced
1 Tbsp. Franks Red Hot Sauce
1/2 Tbsp. Mae Ploy Sweet Chili Sauce
1/2 Tbsp. Lime Juice
1/4 c. chopped fresh cilantro

Directions:
1. Cook chicken in large skillet until just done.
2. Add all the vegetables until done.  Remove from heat.
3. Add sauces, lime juice and fresh cilantro.  Toss and serve.

You can use any vegetables you have on hand.  I had a bag of broccoli slaw and cole slaw mix that I added to my original version.  It has quickly become a favorite with friends and family!

Oatmeal blender pancakes-phase 2

3 eggs (3 tbsp powdered egg and 6 tbsp. water)
1/4 c. water
1 scoop vanilla whey powder
1 c. rolled oats
2 pkts. truvia
1 1/2 tsp baking powder
*opt:  1/2 tsp. cinnamon, 1/2 tsp vanilla, maybe some cocoa powder

Directions:
1. Blend in blender on high setting for about 30 seconds until smooth.
2. Pour batter onto hot skillet and cook like regular pancake.

This is still in revision mode...the pancake turned out very dry for me, so I am going to play with this recipe until i can find a less...dry pancake.  I did not use cinnamon, my mother isnt a fan.  I do like the flavor of the oatmeal in the pancake...I like clean up too...just the blender.

Cucumber Salad-phase 1

2 Cucumbers, peeled and sliced
2 Tbsp. Cider Vinegar
2 Tbsp. Agave Nectar
1/4 Onion, slivered

Mix all ingredients.  Cover and chill for 20 min before serving.

*For phase one, use 1 pkt of Truvia instead of agave.

Phad Thai-phase 4

1/2 lb. dried rice noodles, 1/8 in wide-ish
warm water
1-2 chicken breast, boneless, skinless and diced or slivered
2 Tbsp. fish sauce
1/4c. + 2 Tbsp. sugar
1 Tbsp minced garlic
1/4 c + 2 Tbsp Distilled Vinegar
1 tsp. paprika
4 green onion, slivered
1/2 c. oil
2 eggs
3/4 lb. bean sprouts
3/4 c. roasted peanuts (chopped fine)
lime wedges

Directions:
1. Soak noodles in warm water until they bend and soften slightly, about 30 min. Drain.
2. Mix sugar, vinegar, paprika and fish sauce in small bowl and set aside.
3. Heat wok or large frying pan and fry meat then add noodles.  Add garlic and sauce.
4. Make a hole in the middle and fry eggs in that hole using a lil oil if you need more.
5. Add sprouts and garnish with nuts, onions and lime.  Serve.

This is not a recipe from my diet but it is the best Phad Thai recipe I have found.  I love Thai food and can usually tell a good Thai restaurant by their Phad Thai.  This is the closest recipe I have found to my favorite!

Chocolate Chip Cookies, made with white beans-phase 4 (so far)

1/2 c. cooked white beans
1 c. brown sugar
4 eggs (1/4 c. egg powder + 1/2 c. water)
1 tsp. vanilla
2 1/4 c. wheat flour
1 tsp baking powder
1/2 tsp. baking soda
1/2 tsp salt
2 c. chocolate chips
1 c. pecans or walnuts, chopped

Directions:
1. Beat beans and sugar together.  Add eggs and vanilla
2. In separate bowl sift together flour, baking soda, baking powder and salt.  Add flour mix to bean mix.  Stir until well blended.
3. Stir in chocolate chips and nuts.
4. Cover and refrigerate dough for one hour.
5. Drop by tablespoonfuls on greased cookie sheet.
6. Bake at 350° for 10-15 min.

I found this recipe on a food storage site and loved it!  Don't tell anybody you used beans and they often can't even tell!  There is almost no fat in this and its got all the right stuff in it!  I haven't tried doing this with a whole sweetener yet like agave nectar but that is something I am definitely going to attempt when I am on that phase in my diet!  This was a very happy recipe for me because it gave me a way to cook yummy chocolate chip cookies that I DON'T have to use Margarine or Crisco...I hate using that stuff when I don't have too.  I am pretty scared of margarine and allowed it in my home for Vanessa who can't have dairy...but we try really hard not to ever use it.

Turkey Meatloaf-phase 1

2 lbs. Ground Turkey
1/2 red pepper
1/2 yellow pepper
1/2 orange pepper
1 sm. onion
2 eggs
1 c. riced cauliflower
1 c. mozzarella cheese
1/2 tsp. granulated garlic
1 can diced tomato

Directions:
1. In chopper or small processor, chop peppers and onion to fine
2. Mix all ingredients.
3. Form into "loaf".  I pressed mine into the bottom of the bowl and then just pushed it out onto my hand using the natural curve of the bowl to slide it out.  It fit perfectly into my electric pressure cooker and I used my wire rack that goes inside it.
4. Pour can of tomato onto the top of the loaf then I used the can and filled it half way with water and poured that in too.
5. I pressure cooked mine on high for 35 min and used Natural Release.


I got this idea from my aunt who doesn't like to cook but she sure comes up with some good ideas and recipes...I think a bit of Italian Seasoning would be good in there, or something...I am sure you could bake this in the oven but I was short on time so just threw it together and let my pressure cooker do the work.  I love how it made the texture and will probably do it that way again.  The leftover juice would make an awesome soup base, but that will have to be for another post.

Slow Cooker Yogurt-phase 1

8 c. 1% milk
3/4 c. powdered milk
3/4 c. Mountain High Yogurt, Plain

Directions:
1. Pour milk and powdered milk into crock pot, whisk together.
2. Cook on Low temperature for 2 1/2 hours.  Unplug.
3. Let sit for 3 hours.
4. Whisk in yogurt for starter.
5. Incubate in an insulated grocery bag, cooler or wrap with towels or blankets until morning.
6. Line wire mesh strainer or colander with coffee filter and strain yogurt to desired thickness.


I usually start this at around 1:00 pm.  I have used instant and non-instant powdered milk and like the non-instant best.  It really made a thicker, creamier yogurt.  I prefer Mountain High, it has made the best consistency for me, it has 5 live active cultures vs the 4 that Nancy's has.  It was ok, but the texture with Mountain High was better.  If you put the yogurt starter in too soon...the milk is too hot yet and really makes a tangier yogurt.  Not sure if it kills the culture or not but I liked it MUCH better waiting the full 3 hours after cooking.  I strain mine to make the "Greek style" yogurt.   You can save a bit of your own homemade yogurt for the starter for your next few batches but eventually I get a fresh start.  I did try one attempt of adding Vanilla and Truvia to a batch and it didn't set well so I will probably just continue to add those per serving.  Let me know how it works for you and if you try any different variations.

Cauliflower Flat Bread or Pizza Crust-phase 1

4 c. Cauliflower, riced (see step one)
1 c. Egg whites
1 c. Nutritional Yeast
2 1/2 c. low fat Mozzerella Cheese, grated
1/2 c. Parmesan Cheese, grated
1/2 Tbsp granulated Garlic
1 tsp. Italian Herb Seasoning
dash or two of basil

Directions:
1. Grate Cauliflower in a food processor or by hand.  This creates the "rice".
2. Mix all ingredients together.
3. I use a Sil-Pat sprayed with Pam, you can use parchment paper as well.  Press into flat rectangles for flat "bread" or into a circle for pizza.  About 1/2c. of mix for bread and 1c. for pizza.
4. Bake at 425° for 20 min.  Pick them up and turn them over and bake for another 10-15 min.  You may have to adjust your heat for how brown you like it or altitudes etc.
5. For pizza add your toppings and put back in oven, you can broil them to brown cheese or bake to just melt cheese.

I got this recipe from a lady who is online doing this diet.  I have tweaked it a little bit for my own personal tastes, but its basically the idea that came from her.  Mom and I make our Turkey Burgers, Hamburgers, Deli sliced meat sandwiches etc on this bread more than we ever use it for pizza.  It is loaded with fiber and nutrition and really not super high in fat.  I would use a Fat-Free Mozzarella if i could find it...but we don't seem to carry it here.  I found the Nutritional Yeast at our health food store and also at Fred Myer in the health food or bulk section.  I love the "riced" cauliflower and have used that in place of rice in a fried "rice" dish as well and it was fabulous...again, from this lady, who I cannot seem to get back to her site...can't remember where it was...

Apple "French Toast" Phase-1

1 apple, peeled and diced
4 eggs
1 pkg. Truvia
dash cinnamon
dash nutmeg
1/2 tsp. Vanilla
1-2 Tbsp. SF Syrup

Directions:
1. Cook diced apples until softened.
2. Scramble eggs with spices and vanilla.
3. Pour scrambled egg mix over apples and cook until done to your liking.
4. Serve with a lil bit of SF Syrup over it.

This is a favorite breakfast of mine on this diet.  I think this will be a fave long after I am done with this diet.  You can leave the peels on the apples for fiber but I am not a fan of the peels cooked.  My mother prefers it without cinnamon and I am sure there are variations but I have not tried any yet.

Stuffed Portabello -phase 1

1 lb. lean ground turkey
2 egg whites or 2 Tbsp dehydrated egg with 4 Tbsp. water
2 Tbsp. dried bell peppers
1/2 onion, diced
1 celery stalked, diced
1 tsp. Italian seasoning
1/4 tsp granulated garlic
3 Portabello mushroom caps, cleaned out and stem removed
3 Tbsp. grated fat free or low fat Parmesan cheese


Directions:
1. Mix everything except mushrooms together.
2. Stuff mushroom caps with turkey mix.
3. Bake at 400° for 45 min.
4. Sprinkle tops with Parmesan cheese and bake for another 15 min or until internal temp reaches 160°.


I got the idea for this recipe while surfing the web.  I had to change some of the ingredients to work with the first phase of the 17 day diet and found it worked beautifully!  I can see this becoming a personal fave.  It's very easy and most ingredients are kept on-hand.  I cannot find Fat-free Parmesan so I just used the parm that comes from Costco in a 5 lb. bag.