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

Curry Powder

Ingredients:

• 3 tbsp coriander seeds (cilantro seeds)
• 1 tbsp fennel seeds
• 2 tbsp cumin seeds
• 1½ tbsp black peppercorns
• 2 tsp ground paprika
• 1 tsp ginger powder
• 1 tsp ground turmeric
• 1 tsp chili powder
• 10 green cardamom pods
• ½tsp ½ salt

Directions:

• Crack open the cardamom pods and remove the seeds
• Grind these with the salt, peppercorns, cumin and coriander seeds
• Sieve into a bowl
• Add the pre-ground ingredients and mix together

Stored in an airtight container this curry spice will last up to 12 months, but I recommend making up a fresh batch every 3 months.

Note: For the best flavour when making your powders and mixes, I advise using whole spices, sometimes this is not always convenient. Ifyou don’t have whole, it’s perfectly fine to use pre-ground powders, justreduce the quantities you use by about half.

Curry Chicken Thighs with Green Pepper and Cauliflower

Ingredients:

• 3tbsp Olive oil
• 1tsp fresh ginger
• 3 green onion chopped
• 1 green pepper
• 1 ½ cup Cauliflower
• 2lb Chicken Thigh Cubed
• approx. 2cup no salt added Chicken broth
• ¼ to ½ cup cream

Directions:

• In large wok heated oil and ginger added 3 tbsp of above curry blend to make a paste approx. 2 min
• add green onion and cook additional minute
• add Chicken and cook until sealed and slightly pink
• add green peppers and cauliflower and coat with curry paste.
• add chicken broth and simmer 15minute
• add cream and cook until reduced to desired sauce consistency
• Serve hot over shitake noodles or on its own

Can feed a family of 5

Credit:  Deb Spence

Ingredients:

• 6 eggs
• 6 equal parts whites from a carton
• add any leftover meats
• chopped up green peppers
• green onion
• mushroom this time
• ¼ parmesan cheese crisps (from ONS) per cup.
• Frank’s hot sauce one squirt per cup.

Directions:

• Mama always told me to put a splash of water in my eggs to make them fluffy.
• I mix up the goodness, ladle it into the muffin ‘tins’ (because I use the silicone one, it doesn’t need to be greased)
• Push the cheese crisp into the middle of each muffin. Add Frank’s.
• Bake for about 25 minutes at 375 and Bob’s your uncle.

Reheats great the next days for about 1m 10s. I eat 2 for breakfast. Meets the 1 egg/day allowance.

Credit:  Deb Spence (for) Kevin Patience

Ingredients:

• 3 slices Selection smoked bacon 50% less salt, cut up
• 1 tbsp canola oil
• 2 green onions, chopped
• 1 C. sliced button mushrooms
• 6 oz. fresh baby spinach
• 1/4 tsp. black pepper

Directions:

• In a medium size skillet heat oil.
• Add the onions and mushrooms and cook for 2 minutes.
• Add bacon pieces mix well.
• Add in the spinach and cook till it has wilted (about 5-6 minutes).
• Season with the black pepper and serve.

Makes 2 servings.

Credit:  Deb Spence

Ingredients:

• 6 Chicken Breasts or any choice of meat or fish
• 1/3 cup of fresh parsley
• 2 tsp Worcestershire sauce
• 1 1/2 cups of carbquick
• 1 tbsp of half salt
• 1 full clove of minced garlic
• 2 tbsp of Dijon mustard
• 1 whole egg & 3 egg whites

Directions:

• Mix Carbquick, parsley, garlic & half salt together
• Beat together eggs, mustard and Worcestershire sauce
• Dip meat in sauce mixture then roll until coated in dry mixture
• Sprinkle remaining mixture over meat and bake at 350 F for 1 1/2 hour or until done to your preference.

Credit:  Jodi Adams

Ingredients:

• 1 slice of low sodium/fat bacon
• 2 garlic cloves, minced
• 1 small head of cauliflower
• 2 Tablespoons water
• 2 cups chicken broth, divided
• 3-4 dashes hot sauce (or more or less)
• 1 green onions, chopped
• 1 spring onion
• 1 tbsp low fat cheese (Allegro)
• 1 tsp xanthan gum
• 1/4 cup light cream

Directions:

• Fry bacon in pot and take out and drain.
• Add chopped onion and garlic to pan (after draining fat) and lightly fry.
• Chop cauliflower in food processor until it’s very fine.
• Add to pot with a bit of water and cover for 3-5 minutes or until soft.
• Add 1.5 cups of low sodium chicken broth (I make my own) and bring to a light boil.
• Add cream (can be omitted or just 2 tbsps).
• Mix xanthan gum with 0.5 cups of broth then add to soup to thicken.
• Garnish with bacon and a touch of Allegro cheese.

Makes about 2-3 servings.

Credit:  Candis Sutton

Ingredients:

• 3 T. ground cumin seed
• 2 T. ground coriander seed
• 1 T. turmeric
• 1 T. black pepper
• 1 tsp. cayenne
• 2 tsp. garlic powder
• 1 tsp. onion powder

Directions:

• Mix all and store in jar in a dark cabinet.

This is sprinkled on broiled chicken or chicken that has been grilled outside for the famous Shawarma sandwich wraps.

Nutrition:

• 7.2 calories
• 0.27 g  fat
• 1.28 g  carbs
• 0.47 g  fiber
• 0.81 g  NET CARBS
• 0.27 g  protein
• trace sodium

Credit:  Lu Ana G