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

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