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:

• 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:

• 2 oz. cream cheese (use light make poon friendly)
• 2 eggs
• 1 packet stevia (or any) sweetener
• 1/2 teaspoon cinnamon

Directions:

• Put all ingredients in a blender or magic bullet.
• Blend until smooth.
• Let rest for 2 minutes so the bubbles can settle.
• Pour 1/4 of the batter into a hot pan greased with butter or pam spray.
• Cook for 2 minutes until golden, flip and cook 1 minute on the other side.
• Repeat with the rest of the batter.

Serve with sugar free syrup (or any syrup of your choice)

Notes Approx nutrition info per batch (approx 4x 6in pancakes): 344 calories, 29g fat, 2.5g net carbs, 17g protein (based on regular cream cheese)

Recipe is from www.Ibreatheimhhun

I believe if you substitute light cream cheese these are suitable for phase 1. Light cream cheese is 12g fat per 2oz and egges are 5g fat each so the whole batch is 22g of fat. For phase 1 you can have 1/4 of the recipe for a serving as they it would be 5.5 g of fat and 1 g carb.

Credit:  Chelsea Scott Poitier

Ingredients:

• 2 cups almond flour
• 2 whole eggs
• 1/4 cup Becel
• sweetener = to 3 tbsp sugar
• 1 tablespoon vanilla extract
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• grated rind of one lemon
• 1 cup fresh raspberries (or thawed from frozen) or any other poon friendly berry

Directions:

• Bake at 350 for about 25-30 mins.
• Spray pans really well – do not use muffin cups…very hard to remove.

Credit:  Gwennyth MacQuarrie Humphreys

Ingredients:

• Nonstick spray
• 2 1/2 cups cauliflower, grated (about 1/2 a large head)
• 1 large egg, lightly beaten
• 1 1/4 cups shredded part-skim mozzarella cheese
• 2 tablespoons grated parmesan cheese
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato sauce
• 1 cup grape tomatoes, sliced in half
• 2 cloves garlic, sliced
• 1/4 teaspoon crushed red pepper flakes
• Fresh basil leaves, optional

Directions:

• Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
• Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles.
• Place in a large bowl and microwave for seven to eight minutes, or until soft.
• Remove from the microwave and let cool.
• Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.
• Once combined, pat into a 10-inch round on the prepared pizza pan.
• Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
• Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes.
• Bake in the oven until melted and bubbly, another 10 minutes.
• Top with basil before serving.

Credit:  Kim Stock

Ingredients:

Crust:

• 3/4 cup ground almonds
• 1 Tbsp xylitol (or sweetener of choice)
• 2 tsp Becel light olive oil margarine
• 1 tsp cinnamon

Filling:

• 16 laughing cow cheese wedges
• 1/2 cup xylitol (or sweetener of choice)
• 2 eggs
• 1 tsp vanilla

Directions:

Crust:

• Mix all well and press into the bottom of a regular 12 count muffin tin.  I used cup liners for easy removal, and an appropriately sized cup to press it down firmly.
• Bake crusts 10 mins at 350 F.
• Pull out and let them cool as you prepare the filling.

Filling:

• Blend/whisk wet ingredients together until there are no lumps.
• Divide evenly amongst the muffin cups.
• Bake 20 mins at 350 F and then remove to cool.

You can top them as desired and eat.  They also freeze and defrost very well.

Nutrition Per mini cheesecake:

• Fat 6gm,
• Carbs 2.8 gm – Fiber 0.8gm, net carbs 2,
• protein 5 gm.

Makes 12 servings

Credit:  Leanne Brannigan

Think back on the days of the restaurant bread basket—endless amounts of bread with butter or olive oil delivered to your table as soon as you sat down. I have to admit; I miss the days of free biscuits, bread sticks, hushpuppies, and all other carb-heavy appetizers. Luckily for our health though, many restaurants have nixed the basket of bread entirely, or have it as an option.

In a quest to create a healthier biscuit for my pre-dinner snack, I found a perfectly portioned bite that is entirely gluten-free and less than 25 calories per biscuit. They might be small, but these little cheesy cauliflower biscuits bring a burst of garlicky-cheddar flavor every time you pop them in your mouth. You can serve them as your “bread basket” before dinner or on a platter for a fun appetizer.

Ingredients:

• 1 cauliflower head, leaves removed
• 3 garlic cloves, minced
• 1/3 cup nonfat Greek yogurt
• 1/2 cup cheddar cheese, shredded
• 2 eggs
• 2 egg whites
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Directions:

• Step 1: Make Mashed Cauliflower
  Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
• Step 2: Mix
  Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Nonfat Greek yogurt, salt and pepper and mix together.  In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
• Step 3: Bake
  Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.  Remove from the pan, and set on a cooling rack.

Makes: 24 small Biscuits. Serving size: 2 Biscuits

Nutrition:  CALORIES 51; FAT 2.5g (sat 1.3g, mono 0.8g, poly 0.2g); PROTEIN 4.4g; CARB 3.2g; FIBER 1.0g; CHOL 36mg; IRON 0.4mg; SODIUM 227.5mg; CALC 56mg

Credit:  Rebecca Longshore  http://simmerandboil.cookinglight.com/2015/03/06/cheesy-cauliflower-biscuits/

“One of my favorite phase 2 dinners, stuffed zucchini boats filled with ground chicken or turkey, diced up zucchini, passata (strained tomatoes) and spices.

Just slices the zucchini in half, cut out the insides and chop it up. Season the boats with olive oil and half salt/bio salt. Cook the ground meat with your spices, the chopped eggplant and then add in your tomato. Scoop that mixture back into your boats and bake in a 350° oven for 30-40 minutes.”

Credit:  Amanda Calicchia

Ingredients:

• broccoli & cauliflower, cubed (I steamed it first, until it still had a slight crunch to it)
• 2/3 chopped onion (may use more to suit tastes, I used a whole med size onion)
• 2 cups shredded cheese (optional…I used shredded old cheese)
• 1 & 1/3 cup milk (I substituted light cream for half of the milk, to make it more Poon friendly)  *** Note by Gene: you may want to use almond milk ***
• 3 Eggs
• 3/4 cup Carbquick
• 3/4 teaspoon salt or half salt
• 1/4 teaspoon pepper

Directions:

• Place broccoli & cauliflower in bottom of a pie plate with onions and cheese.
• Mix all other ingredients in a separate bowl and pour into pie plate.
• Bake at 375 for 30-35 minutes, or until knife inserted in center comes out clean.

May add diced, cooked chicken, if desired.

Credit:  Sabrina Joy