Phase 1

Ingredients:

• 4 chicken breasts, cut into 1 inch cubes
• 2-3 tbsp of canola or olive oil
• 1 tbsp of onion powder or more if you like
• 2 garlic cloves minced
• 1 tbsp paprika (I like it with a lot so you could do less – 1/2 tbsp)
• 1/8 tsp xanathan gum wisked in about 1 tbsp water
• 2 tsps half salt
• 1/4 tsp pepper

Directions:

• Cut up chicken breasts into 1 inch cubes.  
• Put oil in a deep saucepan and add chicken. 
• Stir fry for a few minutes.

Phase 2

Ingredients:

• 4 chicken breasts, cut into 1 inch cubes
• 1 small onion diced
• 2-3 tbsp of canola or olive oil
• 2 garlic cloves minced
• 1 tbsp paprika (I like it with a lot so you could do less – 1/2 tbsp)
• 1/8 tsp xanathan gum wisked in about 1 tbsp water
• 2 tsps half salt
• 1/4 tsp pepper

Directions:

• Cut up chicken breasts into 1 inch cubes.
• Saute onions in oil until translucent.  
• Remove from heat and add paprika, garlic, chicken, salt and pepper. 
• Add enough water so that it almost covers the chicken. 
• Add the xanthan gum mixture and stir.
• Return pan to stove and bring to a boil stirring occasionally. 
• Simmer half covered with the lid for about 20 mins. 
• Stir occasionally.

Serve over cauliflower rice.  It goes nice with cucumber vinegar salad too! 

Credit:  Liz Jaki Streich

Ingredients:

• 2 cauliflower heads, cut into florist and boiled/steamed
• 1/4 cup of green onion, I used the green part only, minced or cut up really small
• 1/4 cup grated parmesan cheese OR baby bell light OR allegro cheddar
• 1/4 cup of Almond Flour OR Carbquik
• 1 teaspoon of half salt
• 1/4 teaspoon pepper
• 1 large egg

Directions:

• Preheat oven to 350 degrees F.  Grease 2 nonstick baking sheets or use parchment paper on th baking sheet.
• Cook the cauliflower until just tender, about 10 mins.
• Drain the florets and let cool.  I put them in batched into a dish towel to squeeze the water out.
• Place in food processor in batches and pulse until it looks like grains of rice.  Place in a bowl.
• Measure out 3 packed cups into another bowl.
• Add the remaining ingredients and stir.  I use one of those teaspoon size scooper with the trigger release and scoop the mixture onto the greased baking sheet or parchment paper.  There was about 40 of them about an inch apart Mould it into a tater tot shape.
• Bake for 20 mins and them plop them over and bake for another 10 to 15 mins until brown or crisp on edges.
• Remove from oven and let sit for a few mins.

Serve with sugar free ketchup, hummus or preferred dip.  Any extra purred cauliflower can be used for rice or mashed cauliflower.  Freeze about 10 portions at a time for later use.

Credit:  Liz Jakoi Streich

Ingredients:

• 1 1/2 cups Lupin flour (could sub. Carbquick)
• 1/2 cup oat fibre
• 2 cups skin on grated zucchini
• 1/2 cup Splenda
• 1 tsp baking powder
• 2 tsp cinnamon
• 1/2 tsp each ginger, nutmeg and mace
• 1/2 tsp half salt
• 2 eggs
• 1/2 cup almond milk
• 1/4 cup canola oil

Directions:

• Mix dry ingredients well, add grated zucchini and mix to coat all of the zucchini.
• In a separate bowl whisk together eggs, oil and almond milk.
• Then mix wet ingredients into dry. It will be very thick, but remember the zucchini will release moisture as it cooks.
• Then place in 12 prepared muffin tins… And bake about 30 mins at 350F.

The spices are really good at covering the bean flavour of the Lupin flour, I enjoyed them. I’m pretty sure carbquick would work equally well as a replacement for the Lupin flour, if that s what you have.

They are .8 net carbs if you count the zucchini under your veg… Phase 1 suitable as a snack for 1 muffin.

Credit:  Leanne Brannigan

Ingredients:

• 1 pack of shirataki noodles or another poon approved noodle. Boiled
• 3 tbls olive oil. Or bacel olive oil. Or my fave 2 tbls olive oil and 1 tbls garlic olive oil.
• 3 tbls carbquick
• Chopped garlic. I use one clove. Because I use garlic olive oil.
• 1 cup unsweetened almond milk
• Half salt to taste. You won’t need much. At best 1/2 tsp. you can also use onion powder. But I don’t have any today.
• Mushrooms if you want.

Directions:

• In a medium sauce pan heat oil to boil on medium.
• Add carbquick and stir vigorously. I use my stainless steel sauce pans for this so I can use a fork or whisk.
• When fully combined and bubbling add chopped garlic. And then keep stirring. The mixture will not be thick or doughy. It’s very thin.
• Then I added the almond milk. Continue to stir. Bring to a boil. While continuing to stir. This took about 1-2 minutes.
• Turn heat down to low. Add in salt and any other spice. To taste.
• Add in mushrooms I used two.
• Let cook on low for about 5-10 min stirring occasionally. As to not let a skin form. Then turn off heat and let stand.
• Seafood. In a separate pan put defrosted seafood or fresh seafood in a pan, start to cook seafood and drain any water. Scallops often create water. Stick to the seafood allowance. Phase 1 does not have a lot of shrimp. I have used a Shrimp ring and just taken 4 of those. So my shrimp is small.
• When water is drained add 1 tsp of garlic olive oil. You can add in 1 clove garlic and spring onions.
• Once all is fried. Add in the shirataki noodles and toss together. Then add your sauce that has been standing. I used only 1/2 the sauce. I have some left over.

I am adding that sauce to my roast beef and spinach tonight. Yummy.

This was very, very, yummy. You can reduce the amount of olive oil used if you like. I measure stuff. Also don’t use so much salt or any salt if you used Bacel. That stuff has way to much salt. Garlic olive oil is a staple here.

I find that when using shirataki noodles you need to boil then toss in a frying pan with any sauce your using or that stuff refuses to combine.

Credit:  Leanne Brannigan

Ingredients:

• 1/4 cup Carbquick
• 1 tablespoon of Oat Fiber or Flax meal (optional)
• Sweetener- up to 3 packets of Splenda
• 1/3 or 1/4 cup of pumpkin puree
• 1 egg beaten
• 1/2 tsp bitters OR vanilla
• 3 tbsp water-or-to- desired consistency
• 1/2 tsp pumpkin spice

Directions:

• Mix wet
• Mix dry
• Combine
• Mixture is soft so plop onto a greased cookie sheet
• Bake on 350 for 20 minutes

Credit:  Candis Sutton

Ingredients:

• eggs white you can add 1 whole egg
• cilantro (chopped )
• Spanish onion 1/4 (chopped)
• jalapeno (1/2) (chopped) all depends if you like very hot put the whole pepper , if you like just the flavour take the seeds and chopped so is not hot
• olive oil/canola oil/Butter (Becel) made by olive oil
• tomatoes (chopped)
• half salt

Directions:

• In a pan put some olive oil start to fry onions, tomatoes (you can take the seeds so is not to watery) and jalapeno.  Let it cook for a bit.
• In a bowl put your eggs and half salt and your cilantro.
• Mix with a fork.
• Put them in pan and scramble your eggs.  Let it cook and enjoy.

You can use a mama lupe tortilla to make a taco, or half pita from haddad brand.

Credit:  Marina Fares Deluca

Ingredients:

• 8-9 pieces of low carb bread. I used plain white bread from ONS.
• 1-2 stalks of celery (to your taste) – sliced finely
• 1/2 white onion – finely diced (optional)
• 500g of extra lean ground pork*
• 3 TBS Parsley
• 3 TBS dried sage leaf (not ground sage)
• 1 TBS thyme
• 2 TBS Savory (leaf – not ground)
• pepper and half salt to taste.
• 2 1/2 cups no salt added chicken broth
• 2 large eggs
• 2 TBS canola

Directions:

• Thaw Bread (I turned my oven on at 200 for about 5 minutes – then off – and placed the bread in the warm oven for about 5-10 minutes).
• Preheat oven to 250.
• Shred bread slices into 1″ cubes and scatter bread in a single layer on a rimmed baking sheet.
• Bake, stirring occasionally until tried out for about an hour.
• Transfer to a very large bowl and let cool.
• While bread is drying – place canola, onion and celery in a pan over medium heat.  Stir often until the celery is just beginning to brown.  When done – add to the bread bowl.
• Place pork in the now empty frying pan and add 1 TBS Parsley, 1 TBS sage 1 TBS savory, pepper and salt to taste.
• Fry until browned and crumbled.  When done – add to the bread bowl.
• Add remaining spices to the bread bowl and drizzle in 1 1/4 cup broth.  Tossing to ensure even distribution.
• Preheat oven to 350.
• Whisk remaining 1 1/4 cup broth and 2 eggs in a medium bowl or blender.  Add to the bread mixture and fold until thoroughly combined.
• Transfer mixture to a 9×13 pan (sprayed with non-stick spray or lightly rubbed with oil).
• Bake for about 40 minutes.
• Remove from oven, uncover and let cool.
• When cool – recover and chill.

Do ahead 1 day before cooking your turkey.  Use the cold pre-made dressing when stuffing your turkey.  Enjoy!

Notes:

• Extra lean ground pork is hard to find.  You have a couple of options to use lean instead of extra lean – but don’t make this exception too often!  Get it special made from a butucher.  Manually pick out the fat globs before cooking.  Or cook, rince and pat dry – then add spices and warm up a bit.
• Watch your portion to match your phase.  For the bread I used, phase 2 is allowed 1 slice of bread.  So I’m dividing this into 8 or 9 portions.

Credit:  Stacey Miranda adapted from a recipe she found on Epicurious.com

Ingredients:

• 1 1/2 cup Almond Meal (ground blanched almonds)
• 3 TBS Canola Oil
• 1/8 Cup Egg white
• 2 pkg sweetener (or to taste)
• Vanilla – optional

Directions:

• Preheat oven to 350.
• Mix all ingredients in a medium size bowl to form a dough.  It should easily roll into a ball shape.  If it’s too dry, add a bit more egg. If it’s too loose – add a bit more almond.
• Press dough into an ungreased aluminum pie plate.  Use your fingers to get the dough flat.
• Bake for 8 minutes until edges begin to brown.  The centre will look like it is still cooking – that’s okay!
• Remove from oven and let cool.  The centre should firm up once cooled.
• Fill with your favourite ph1/ph 2 pie filling.

Makes 6-8 pieces to keep ph2 (depending on your filling!)

Credit:  Stacey Miranda

Ingredients:

• 2 cups ground flax
• 2 teaspoons baking powder
• 1 tablespoon ground cinnamon
• 2 scoops protein powder.  I use unflavored and add 1.5 tablespoons cocoa powder and two packages of sweetener (stevia or splenda). If you are using chocolate protein powder, eliminate cocoa and sweetener or add it to your personal taste.
• 20 almonds – ground in blender, phase two only.
• 2 eggs or equivalent if you are using egg white.
• 1 cup water

Directions:

• In a large bowl, combine the flax, baking powder and almonds.
• Mix thoroughly
• In a blender, add the water, protein powder, cinnamon and eggs. Blend till smooth, don’t over blend.
• Add wet ingredients to dry ingredients. Pour slowly, stirring as you go. The “batter” should come out stiff.
• In a 8×12 baking pan, either greased with oil or cooking spray, spread the batter out evenly (like a giant cookie).
• Bake at 350F for 20 minutes.
• Remove from oven and let cool for 5-10 minutes.
• Cut into bars. Put the bars back in the pan, bottom side up.
• Return to oven and bake another 10 minutes.

Nutrition:  courtesy of Stephen Perelgut:

• Each bar will be about 130 calories
• 8g fat (virtually all unsaturated)
  
• 20mg sodium
  
• 140mg potassium
  
• 7g carb (6g fiber)
  
• 7g protein
  

Credit:  Roze Zee

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.