Ingredients:

• 4 cups of diced, cooked chicken breast
• 1 pound low fat turkey sausage
• 1 stalk of celery chopped finely
• 2 tsp of onion powder
• 2 cloves of chopped garlic
• 1/2 pound of mushrooms sliced
• 8 oz fat free cream cheese spread
• 16 oz bag of frozen cauliflower cooked and drained well
• 8 oz Allegro 4 % cheese (I used the Herb and Spices)
• 1/2 salt and pepper to taste
• Paprika sprinkled on top

Directions:

• Brown the sausage with the celery, mushrooms, garlic and onion powder.
• Stir in the cream cheese until well blended.
• Coarsely chop the cooked cauliflower.
• Mix all of the ingredients together and spread into a sprayed 9×13 casserole dish.
• Dust the top with paprika.
• Baked covered at 350 for 30 minutes.
• Uncover and continue to bake for an additional 15 minutes until hot and bubbly.
• Makes 10 servings.

Really yummy and great to bring for lunches.  I served it with a simple salad.  Enjoy!

***Note posted as phase 1 in files, but I believe this is phase 2 [Gene] ***

Credit:  Karen McKenzie-Milley (for) Leigh Costa http://poonapalooza.blogspot.ca/2012/03/phase-1-friendly-mushroom-chicken-and.html who adapted it from  http://www.genaw.com/lowcarb/mushroom_chicken-sausage_casserole.html.

Ingredients:

• 2 chicken breasts, thinly sliced
• Marinade
  • egg white (or 1 egg)
  • 2 tbsp reduced sodium soy sauce
  • 1 tbsp vinegar
  • 1 tbsp water
  • 1/4 tsp sugar substitute
  • 1 tsp sesame oil
  • zest of one lemon (I used lemon juice)
  • Note: original recipe called for 2 tbsp sherry or shaoxing wine in place of the vinegar/water/sugar sub which I didn’t have.
• Lemon Sauce
  • Ingredients:
    • 1/2 cup lemon juice
    • 1/2 cup water (or chicken stock)
    • 1/3 cup sugar substitute
    • zest of one lemon (I added lemon extract instead)
  • Directions:
    • Mix in small saucepan and bring all ingredients to boil over medium high heat.
    • Once sauce is bubbling, add xanthan gum (I started with a small amount and added gradually).
    • Once sauce thickens, remove from heat.

Directions:

• Marinade meat for a minimum of 20-30 minutes.
• Next you will want to coat your chicken strips. The original recipe called for cornstarch. I used carbquick with xanthan gum mixed in. Coat each chicken piece in the mixture and place on waxed paper.
• Heat oil in wok or other frying pan. You will need enough oil in the pan to “shallow fry” the chicken at med-high heat.
• Fry the chicken in small batches, turning halfway through cooking until done (supposed to be light golden but mine ended up a little more done).
• Remove from pan and drain excess oil on paper towels.
• Toss chicken in Lemon Sauce.
• Add chopped green onions and sesame seeds for presentation.

Credit:  Deb Spence (for) Karen Tulk

Ingredients:

• 1 1/4 cups almond flour
• 1/4 cup flax meal
• 1/2 tsp baking soda
• 1/4 tsp half salt
• 1/4 cup splenda
• 1 tsp cinnamon
• 3 Tbsp egg whites (2 large)
• 1 Tbsp oil
• 3/4 tsp vanilla extract
• Allowed jam to fill cookies  (or NSA Chocolate Chips or PB2)

Directions:

• Combine dry ingredients.
• In separate bowl whisk egg whites with the rest of the wet ingredients, except the jam.
• Pour wet into dry and mix until well combined.
• With wet hands roll into 12 balls (approx. 1 Tbsp each).
• Press down center of each to create indent.
• Bake 12 mins at 350F.
• Let cool completely and fill wells with jam (or melted allowed chic chips or PB).
• Place in air tight container, can be stored for 4 days.

Review:  They were yummy and moist, and got softer as stored.  Do not overcook or I can see that they would become dry.  Some non-pooners enjoyed them as well, and wanted to modify them further to make a breakfast type bar.

They end up quite large… One cookie is 6.8g fat (.8 saturated), 0.8g net carb and 3.8g fibre. Fat is the limiting factor… I found one to be enough.

Credit:  Leanne Brannigan

Ingredients:

• 1 tsp coriander
• 1 tsp cumin
• 1 tbsp dried onion
• 1/4 tsp celery seed  (watch that you don’t use celery salt!)
• 2 tbsp cilantro (some people are sensitive to this herb)
• 1 tbsp curry powder (watch for sodium in some curry powders!)
• dash of clove
• 1/2 tsp lemon pepper (or, if it’s going in a soup, leave this out and add 1tbsp lemon juice! and a little black pepper)

Directions:

I miss having soups when dining out but, as it turns out, most restaurants are really serving salt in a soup base 🙂  It’s worse for most of the quick-and-easy soups you make for yourself at home.  Of all the soups that I miss, Mulligatawny is near the top.  (I’d probably have to say that Italian Wedding soup was the very top but that’s the carboholic in me talking.)  Mulligatawny is basically a vegetable soup with a few twists – most of which I don’t miss.  The thin apple slices in my favourite were a nice bite and the potatoe added to the texture but, in the end, it is the spices that make the dish.

About a year before I started on the Poon lifestyle, my favourite takeout Indian switched containers.  The soups suddenly came in a container where the lid literally disintegrated into the soup.  After telling them, bringing the lids back, etc. I finally gave up.  And taught myself to make something that tasted the same.  When I made it through the first months of this new lifestyle and was starting to try and expand my food options, I rebalanced without the salt and … it still tastes the same.  Plus, it makes a great rub for chicken, and it’s pretty damned tasty as a rub on cauliflower popcorn (in the files).

NOTE:  I’m just a white, Jewish, third-generation Canadian from Polish roots so feel free to improve on this 🙂

This gives you about 5 tbsp of a spice mix, slightly more than 1/4 cup – more than enough for 4 chicken breasts or a large head of cauliflower and much more than you need for a kickstart to your soup so you might want to store the rest in a spice jar or, like me, make a bigger batch and keep it around.

Credit:  Stephen Perelgut

Ingredients:

• 3 chicken breast halves
• 1 teaspoon olive oil
• 3 cups green cabbage, shredded
• 1 teaspoon xanthan gum (be careful with this stuff)
• 1⁄2 teaspoon ground ginger
• 1⁄4 teaspoon garlic powder
• 1⁄2 cup water
• 1 tablespoon low sodium soy sauce

Directions:

• Cut chicken breasts into strips.
• Heat oil in a frying pan.
• Add chicken strips and stir fry over medium-highheat, turning constantly until done.
• Add cabbage and sauté 2 minutes until cabbage iscrisp-tender.
• Mix xanthan gum and seasonings; add water andsoy sauce, and mix until smooth.
• Stir sauce into chicken/cabbage mixture.
• Cook until sauce has thickened and chicken iscoated, about 1 minute.

Credit:  Deb Spence

Ingredients:

• 1/2 cup sweetener (I will use Pure Via)
• 1/2 cup Poon approved ketchup
• 1 1/2 lbs extra lean ground beef (or chicken, turkey)
• 3/4 no salt added beef broth
• 2 eggs
• 1 1/2 teaspoons salt
• 1/4 teaspoon ground black pepper
• 4 green onion, chopped
• 1/4 teaspoon ground ginger
• 3/4 cup Poonified bread crumbs

Directions:

• Preheat oven to 350 degrees.
• Lightly grease a 5×9 inch loaf pan.
• Press the sweetener in the bottom of the prepared loaf pan and spread the ketchup over the sugar.
• In a mixing bowl, mix thoroughly all remaining ingredients and shape into a loaf.
• Place on top of the ketchup.
• Bake in preheated oven for 1 hour or until juices are clear.

Credit:  Deb Spence

Ingredients:

• 1 tablespoon olive oil, divided
• 4 (6-ounce)s kinless, boneless chicken breast halves, pounded to 3/4-inch thickness
• 3/4 teaspoon bio salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 2 thyme sprigs
• 4 ounces Cremini mushrooms, quartered
• 1 tablespoon chopped fresh thyme
• 1/4 cup half and half cream
• 5 teaspoons Carbquick
• 1 3/4 cups no salt added chicken stock
• 8 very thin lemon slices
• 1 (8-ounce) package trimmed green beans
• 2 tablespoons chopped fresh flat-leaf parsley

Directions:

• Preheat oven to 450°.
• Heat a large ovenproof skillet over medium-high heat.
• Add 1 teaspoon oil to pan.
• Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
• Add chicken and thyme sprigs to pan; cook 5 minutes or until chicken is browned.
• Turn chicken over.
• Place pan in oven; bake at 450° for 10 minutes or until chicken is done.
• Remove chicken from pan.
• Return pan to medium-high heat.
• Add remaining 2 teaspoons oil.
• Add mushrooms; and 1 tablespoon thyme
• Cook 3 minutes or until browned, stirring once.
• Combine cream and Carbquick in a small bowl, stirring with a whisk.
• Add remaining bio salt, remaining pepper, cream mixture, stock, lemon, and beans to pan
• Simmer 1 minute or until slightly thickened.
• Add chicken; cover, reduce heat, and simmer 3 minutes or until beans are crisp-tender.
• Sprinkle with parsley.

Credit:  Deb Spence

Ingredients:

• 2 1/2 Laughing Cow Light wedges
• 1 tsp vanilla
• 2 tbsp splenda sugar
• 3 tbsp unsweetened vanilla almond milk
• 1 egg

Directions:

• Add cheese to microwave safe mug and heat for about 20 seconds to soften further.
• Add in remaining ingredients and mix with a small whisk until smooth batter forms.
• Microwave cake for less than a minute. Stop, pause, and then microwave for about another 20-30 seconds until done. Surface of cake should look cooked rather than liquid. Make sure you stop after 1 minute. Otherwise your cake will overheat and might pop and splatter in the microwave.
• Let cake cool before eating.
• Add 1 tsp Xyla jam any flavour on the top as a dressing

Bon Appétit

*** Note *** half this recipe works for phase 1 [Gene]

Credit:  Mohamed Elghazouly

Ingredients:

• Extra lean ground Turkey meat
• Eggplants
• Green Jalapeno
• Garlic cloves
• Green onions
• Canola Oil
• Half salt
• Nova Pizza Sauce
• Apple Cider/white vinegar

Directions:

• Pile the eggplants and cut it in less than 1 inch slices. Drizzle half salt on the eggplant slices, to absorb the water & get it ready for frying.
• Shallow fry the eggplant slices & Jalapeno in Canola Oil & make sure to light brown the 2 sides of the slices.
• Cook the ground Turkey meat with Canola oil & add the spices preferred.
• Add the green onions to the ground turkey meat.
• Put the eggplant slices across oven pan as 1st layer & then add the ground meat uniformly as the 2nd layer. Then cover the ground meat with the last layer of the eggplant slices across.
• Peel 2 garlic cloves and smash them. Put some canola oil in a fry pan & add the smashed garlic, then add some dry coriander , salt, ginger, Basil, cumin and continue moving it around till it turns into darker color.
• Add 2-3 spoons of Nova Tomato Sauce on the garlic and spices
• Add some apple cider or white vinegar and canola oil. Once it gets thicker, add some low Sodium stock/broth.
• Once, it smells good and the right thickness, it’s ready to put on the egg plant slices
• Add it over the eggplant slices uniformly & then put the pan within the oven at 400 for around 15 minutes

Bon Appetit 🙂

Credit:  Mohamed Elghazouly

I cooked the 7 Boiled Eggs last night. Just so I did not have to wait for them to cook this morning. But you can cook them same time as preparing this recipe. I took the shell off this morning. Much easier when they are cold.

Extra Lean Chicken(beef or turkey).
The tube type is best. It is well grounded and nice firm texture.

If dry, add egg whites to moist.

Add Half Salt, Pepper. I used about 1/8 tsp. You can flavor with any spices. I prefer just salt and pepper.

Breadcrumbs.
You can cheat and buy whole wheat crumbs. I actually made my own using low carb bread.
If meat mixture is too wet. Add crumbs. Once you mixed your meat, salt, pepper, crumbs to get a nice moist texture, separate meat in number of portions as you have eggs. I always find my one tube of meat will to 7 eggs.

Spread one meat portion in the palm of your hand(see pic) and start wrapping the mixture around the egg.
It will be sticky (remove your wedding rings, lol). Once you get it all to join, keep molding into a nice even wrapped ball.
If it is not wrapped even, touching and covered all way around, once cooked the meat will split and egg will be exposed.
It took me a few times to get the method right. But even if meat splits during cooking, that are still great. Just do not look as neat, ESP if serving at a buffet.

After you have your complete ball, using your other hand to get a handful of bread crumbs, spread the crumbs all over the ball.

I actually use a large pie plate. This way as the bread crumbs fall off, it is reusable for the next egg. The goal is to cover the meat in breadcrumbs.

Place in a baking dish. I always cook in stoneware. But any baking dish for the oven.

Cover with foil, bake 375 for 45 minutes.

I never turn them over half way. It is tempting but I never do. They cook nice just the way you put them in.

Enjoy.

Credit:  Deb Spence (for) Janice Walsh