“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:

• 1/2 cup flax meal (ground flax seeds)
• 3 Tablespoons Fry’s Cocoa (other brands may have carbs)
• 1/2 Teaspoon baking powder
• 4 pkg sweetener
• 1/2 Teaspoon cinnamon
• 1 Tablespoon canola oil
• 1 Tablespoon vanilla
• Almond milk (enough to make a dough)

Directions:

• Mix dry, make a well
  • add oil & vanilla
  • add almond milk as you mix
• Spoon into a plate about 1inch high
• Microwave 2 minutes on high
• Cut into squares and let them dry out a bit
• When cool you have nice moist low carb/low saturated fat/low sodium brownies

Makes 2 servings

Credit:  Candis Sutton by Stacey Miranda

Ingredients:

• 1 scoop of vanilla protein powder
• 1 tbsp of carbquick
• one whole egg
• a pinch of baking powder
• one sweet and low
• little water to get the desired consistency
• Canola oil

Directions:

• After beating the egg, I added all the dry ingredients and in little oil, pan fried it on medium flame.

So filling and doesn’t taste like anything less than the original thing.

Credit:  Hina Panjwani

Ingredients:

• 4 Boneless Chicken (I like them in breakfast too)
• Salt
• 1 tsp Whole black pepper
• 1 tsp Whole white cumin
• A few red whole dried peppers
• 2 Black cardamom
• 5 Green cardamom
• 5 cloves Garlic
• 2 inch piece Ginger (make a paste of ginger and garlic)
• 1 Bay leaf
• 2 tbsp Ground garam masala
• Half bunch of fresh green coriander for garnishing
• 3 Eggs
• Green chilies as per the taste for garnishing, I took 5 since I like it hot.

Directions:

• In a big pan add chicken and fill it with water, once chicken is cooked, the broth can be used separately too.
• Add all the spices to the pot including ginger garlic paste and all whole spices except green chilies, 1 tbsp garam masala, coriander and eggs.
• First cook it on a high heat till it boils and then cook 40 minutes over medium heat.
• Cook till you can easily break chicken breast with a cooking spoon.
• Take out the chicken with a slotted spoon and let it cool. I drained my broth and kept it in a judge for future use.
• Put cooked chicken in a food processor with two eggs, coriander, green chilies and 1 tsp garam masala. Blend it till ever thing is completely mixed. Take the mixture out and make desired size balls and flatten it little bit to aid the cooking.
• Beat 1 egg with salt and red chili powder, dip the kebab in beaten egg and pan fry it in little oil on medium heat on both sides till its nice golden brown color and enjoy it with approved ketchup and hot sauce.

Enjoy.:)

Credit:  Hina Panjwani

Ingredients:

• 1 large pkg bone-in chicken thighs – skin and fat removed (approx 9)
• 1/4 cup Grainy Dijon Mustard (make sure low sodium & carb free)
• 1/4 cup poon friendly table syrup (maple substitute)
• 1 Tbsp cider vinegar
• 1 tsp dried rosemary (or 1 Tbsp fresh)
• Pepper to taste (I like a lot)

Directions:

• Preheat oven to 450F.
• Arrange chicken in a single layer in a snug fitting baking dish, and season to taste with pepper.
• Mix the rest of the ingredients together and pour over chicken ensuring it is completely covered.
• Place in preheated oven and bake 45 mins.  Remove and let rest for 5 mins.

Your only concern in this recipe would be the sodium, so base your serving size on the amount of sodium in your dijon and syrup… I could easily have two thighs with mine, and that was plenty… Easy and delicious!!

Credit:  Leanne Brannigan

Ingredients:

• ¼ cup mashed cauliflower
  
• 1 tablespoon of PB2
  
• 1 tablespoon of granulated Splenda or whatever sweetener
  
• 1 tablespoon of egg white
  
• Cinnamon

Directions:

• Add the PB2 to the cauliflower, mix really well then add Splenda and egg white
• Press onto a silicone baking mat – make them flat
• Bake at 300 for 15 minutes, turn over and bake until dry/crisp

This recipe is suitable for those times when you are making a fauxtato salad or cauliflower mash and want to experiment a little with dessert.

Credit:  Helen Chayarachel Jackson

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

Ingredients:

Dry

• 1/4 cup ground flax
• 1 scoop unflavored protein powder
• 1 tsp onion powder
• 1 tsp garlic powder
• pinch red pepper flakes
• 1/8 tsp Magic Baking Powder

Wet

• 1/4 cup egg white
• 2 tsp heavy cream

Directions:

• Pre-heat frying pan medium-low heat
• Mix dry ingredients well.
• Add wet ingredients to dry ingredients and mix well
• Fry the pan cakes – the usual tricks work like watching for a few bubbles to form and stay but you’ll get a good sense when to flip.
• Flip and fry some more

NOTE: You can vary the flavorings to suit but this worked best for me.

NOTE: You can add a dash of cinnamon to cut the flax taste

NOTE: You can skip the cream, use milk or whatever.

Batter should be loose like pancake batter – not thick like cake/bread and not runny

If your frying pan works best with a little oil, use 1/2 pat of butter or spray of canola or something. This isn’t strictly necessary in good non-stick but some of us need the help.

This made 6 decent sized pancakes. They were great with the egg-white omelet that I made but they would obviously make good sandwich bread or a base for a stew or anything. Even good just as a snack.

Nutrition:

Each Pancake

• Calories: 55
• Total Fat: 2.5g (2.0g Omega 3/6)
• Sodium: 13mg
• Potassium: 38mg
• Carbs: 2.5g (1.5g fiber)
• Protein: 7.0g

Phase 1 will have to live with one at a time to stay under the 1g, phase 2 should stay at 1/2 the recipe (3 pancakes) at a time (especially if you use butter to fry) due to fats.

Credit:  Stephen Perelgut

Ingredients:

• 3 Tbsp Flax Meal
• 1 Tbsp Psyllium (or oat fibre, or more flax meal)
• 1 Scoop Protein Powder

Directions:

• Mix dry ingredients well.
• Slowly add boil water stirring continuously to prevent lumps.
• Make it a bit looser than desired as it will thicken as it stands.
• Let stand 2 mins.
• Top with almond milk and enjoy.

The consistency is more like a cream of wheat than oatmeal but it takes on the flavour of your protein powder so if you like it, you should like the flavour of this.  High fibre, good fats and lots of protein.

Enjoy!

Credit:  Leanne Brannigan

Ingredients:

• 1 head cabbage
• 4 teaspoons Olive oil
• 4 slices Poon approved bacon

Spice mix

• 1 teaspoon bio-salt
• 1/2 teaspoon garlic powder
• 1/4 teaspoon pepper
• 2 tablespoons grated white Alegro cheese

Directions:

• Cut cabbage into four wedges.
• Place each wedge on a piece of doubled heavy-duty aluminum foil.
• Brush cut sides of cabbage with olive oil.
• Mix spices and cheese together in a small container and sprinkle all of the mixture equally over each wedge.
• Wrap bacon around each wedge.
• Fold foil around cabbage, sealing each wedge tightly.
• Grill cabbage, covered, over medium heat for 40 minutes or until the cabbage is tender, turning twice.

Enjoy!

Credit:  Deb Spence