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 pound extra lean ground beef (or turkey or chicken)
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1 1/2 pounds cabbage
• 1 teaspoon garlic, minced
• 2 tablespoons sesame oil
• 2 teaspoons soy sauce
• 2 teaspoons Frank’s hot sauce
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon red pepper, crushed (optional)
• 2 teaspoons Splenda

Directions:

• In a large frying pan, brown ground beef.
• Season with Bio-salt, pepper, onion powder, and garlic powder.
• Remove ground beef from pan, and set aside.
• Leave oil in the pan.
• Add garlic, sesame oil, and cabbage to pan.
• Cook until cabbage begins to brown.
• Add soy sauce, Frank™s, apple cider vinegar, Splenda, and red pepper to frying pan.
• Return ground beef to pan, and heat for two minutes.

Credit:  Deb Spence

Ingredients:

• 2 cauliflower stalks trimmed
• 1 lb. extra lean ground beef (turkey or chicken)
• 4 green peppers chopped
• 3 zucchini chopped
• fresh ground pepper
• Onion powder
• Garlic powder
• Dried basil
• Dried parsley

Directions:

• Steam the cauliflower and mash with pepper and parsley, set aside (see note below)
• Cook beef add pepper and onion & garlic powder.
• Sauté peppers and zucchini, once soft add basil and pepper.
• Put beef in bottom of baking dish, top with pepper/zucchini mixture.
• Spread cauliflower mash over the veggies and top with pepper.
• Bake in oven at 350 for about 40 minutes. You can top with grated Allegro cheese to add taste
• Note: The cauliflower is very wet. before you add the pepper and parsley put into a bowl and place a plate on the cauliflower so that the weight of the plate forces the water to the edge. Using a paper towel soak up the extra water. This will allow the cauliflower to get crisp edges.

*I add two pieces of Laughing Cow Light cheese and one tablespoon of Becel margarine to the mashed cauliflower.

Credit:  Deb Spence

Ingredients:

• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons freshly squeezed lemon juice
• 2 teaspoons grated ginger root
• 1 tablespoon minced garlic
• 1 teaspoon sesame oil
• 1/2 teaspoon curry powder
• 1/2 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper
• 3 pounds (1.35 kg) boneless, skinless chicken thighs
• A batch of Natalie’s BBQ sauce (see files) or another suitable sauce

Directions:

• Whisk together all marinade ingredients in a medium bowl. Set aside.
• Cut each chicken thigh in half.
• Place chicken pieces in a large, heavy-duty, re-sealable plastic bag.
• Add the marinade to bag.
• Turn bag several times to coat chicken with marinade.
• Marinate in refrigerator for at least 2 hours or up to 24 hours.
• Preheat oven to 400ºF. Line a rimmed baking sheet with foil and fold or roll the chicken pieces into uniform oblong “wings.”
• Place wings on baking sheet close together (touching), as this will help them hold their shape.
• Bake for about 10 minutes, until partially cooked and still pink in the middle.
• Meanwhile, preheat gas grill to medium-high heat.
• Brush grill rack lightly with oil or spray with cooking spray.
• Using tongs, transfer par-baked wings to grill and cook for about 2 to 3 minutes per side, basting often with Natalie’s BBQ sauce.

They should have some nice grill marks on them. Serve hot wings with celery sticks.

Credit:  Deb Spence

Ingredients:

• 1 pack of chicken legs (I buy Prime brand- normally 7 in a pack)
• 2 Tbsp lemon juice or the juice of 1/2 a fresh lemon
• 3 cloves of garlic
• 1 stalk of celery
• fresh ginger
• 2 green onions (Phase 1) or 1/2 a small onion
• LA Grille No Salt Vegetable Seasoning
• Your favorite seasonings such as black pepper, garlic powder, onion powder or “poultry seasonings”
• 1 TBSP of your favorite hot sauce
• 1 TBSP of Italian salad dressing
• 2 TBSP of curry powder or more to your liking (Selection and Mr Goudas Trinidad curry are good brands or use whatever brand you like)
• 1 Tsp of Turmeric
• 1-2 cups of Low Sodium Chicken Broth- I use Campbell’s No Salt Added
• Olive Oil or Canola Oil for cooking

Directions:

• Take a paper towel and pull the skin off the chicken legs.
• Put the chicken in a bowl, add the juice of a lemon and cover with cool water-let it sit while you prepare the ingredients
• Chop the green onion, celery, ginger and garlic
• Gather the rest of your ingredients
• Mix the curry powder and turmeric in a small bowl with about 1/2 cup of water
• Get a pot with a tight fitting lid.
• Add a small amount of olive oil
• Dump the lemony water off the chicken, rinse with cool water and drain. Remove any fatty bits
• Add your fresh seasonings and all the powdered seasonings and the  salad dressing
• Add your curry-turmeric water
• Mix and let marinate a few hours or overnight. Turn the chicken over at some point for all pieces to get coated.
• Set your chicken out on the counter to warm up a bit- about 1/2 an hour on the counter- you don’t want to cook it straight from the fridge or the meat will shrink
• Heat your pot on medium
• Add enough oil- about 2 tablespoons
• Use a slotted spoon and add the seasoned chicken-don’t let it overlap- leave the seasoned water in the marinade bowl.
• Cover
• Let cook about 10 minutes
• Turn the chicken over- I use tongs
• Cover
• Let cook about 10 minutes
• Add your marinade, add enough Low Sodium broth to go at least 1/2 way up the chicken because you don’t want it to stick- but you’re not making soup so don’t cover the chicken
• Cover & turn the stove on simmer/low/2 etc
• Let cook for about 20 minutes
• You know it’s cooking when the blood starts seeping through the bone
• Turn the chicken over
• At this point taste the sauce/gravy and adjust the flavour by either adding a bit of water, or more broth or seasoning. The chicken is cooked when the meat starts pulling away from the bone.

Serve With:

• Cauliflower Rice
• Fauxtato Salad
• Plain cauliflower
• Roasted cabbage
• Coleslaw
• Hot Coleslaw: Add your coleslaw at the end of the cooking time, it’ll come out something like a curried version of Crackslaw.

Credit:  Candis Sutton

Ingredients:

• 4 Thick Halibut steaks
• 1/2 tsp half salt
• Pepper
• 1/2 green pepper chopped
• 2 tbsp Olive oil
• 1 onion finely chopped
• 1/2 cup sliced mushrooms
• 1 tbsp savory

Directions:

• Line pan with parchment paper and lay steaks flat
• Mix all ingredients together except olive oil
• Cover steaks evenly with mixture and drizzle olive oil on top
• Bake at 375 F for 30 minutes or until done to your likeness.

This goes well with any of the coleslaw recipes in the files.

Credit:  Jodi Adams

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:

• 1 full egg
• Half cup unsweetened almond milk
• 1 half cup water
• 60-100 ml of Canola oil
• Half cup carb quick flour
• No salt and black pepper

Directions:

• Beat the egg with the milk and water preferably with a mixer.
• Add the carbquick flour during mixing
• Add no salt and pepper as you like
• Pour it one after another in a Tfal fry pan with some Canola oil there
• Turn it upside down once it hardens and turns to light brown
• Take it out and make another one.
• Using above ingredients may give you 4-5 cribbs wraps.
• You can spread it with 1 light laughing cow cheese and wrap it around hot low Sodium Turkey bacon or low sodium pepperoni
• Spread some xyla jam into it and enjoy.

Enjoy the left over the following day 😊

I love it. Light fast meal for breakfast or dinner.

Bon Appétit

Credit:  Mohamed Elghazouly

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