Ingredients:

• 2 lbs boneless chicken breast, cut into bite-size pieces
• 1 -2 tablespoon olive oil
• 1 garlic clove, crushed
• 1/4 teaspoon fresh grated ginger
• 3/4 teaspoon crushed red pepper flakes (increase amount for more heat)
• 1/3 cup light Splenda or another sweetener(optional)
• 2 tablespoons reduced sugar ketchup
• 1 tablespoon cider vinegar
• 1/2 cup water
• 1/3 cup reduced sodium soy sauce or Worcestershire sauce for lower sodium

Directions:

• Heat oil in a large skillet.
• Add chicken pieces and cook until lightly browned.
• Remove chicken.
• Add remaining ingredients, heating over medium. Heat until well mixed and dissolved.
• Add chicken and bring to a hard boil.
• Reduce heat and simmer till sauce thickens to your liking.
• Serve over hot cauliflower rice and ENJOY.

Credit:  Deb Spence

Ingredients:

• ¼ cup cider vinegar
• 3 tbsp grainy mustard
• 3 cloves garlic minced
• 1 lime, juiced
• ½ lemon, juiced
• ½ cup sweetener
• 1tsp Bio-salt
• 1 tsp fresh ground pepper
• 6 tbsp olive oil
• 6 skinless, boneless chicken breast halve

Directions:

• In a large glass bowl, mix the cider vinegar, mustard, garlic, lime juice, lemon juice, sweetener, Bio-salt and pepper.
• Whisk in the olive oil.
• Place chicken in the mixture, cover and marinate over night.
• Preheat grill.
• Oil the grate.
• Grill the chicken 6 to 8 minutes per side until cooked.

Credit:  Deb Spence

Ingredients:

• 1 head of *cauliflower
• 1/2 cup unsweetened cacao powder
• 1/2 – 1 Tbsp *Great Lakes gelatin (red can) vegans sub agar.
• Sweetener of choice to taste *but I didn’t use any

Directions:

• Steam cauliflower until soft.
• In a high speed blender, puree cauliflower, then add in remaining ingredients and puree puree puree until silky smooth!
• Pour into serving cups and refrigerate at least 3 hours (can put in freezer for 20 minutes first to speed up the process).

May be phase 1 depending on serving size

Credit:  lilsipper from Instagram

These are my favourite mug muffins, I eat the chocolate chip one more as a snack and the protein one for breakfast.  I have indicated that you can make them phase 1, but that is always determined by your ingredients… and specifically the protein powder or chocolate chips you use.  I have also made them both in the microwave and the oven, they have a different texture which helps to add some variety.  The amount of time you have will also determine the method.

Phase 1 or 2 Chocolate Chip Mug Muffin (Microwave or Oven)

Ingredients:

• 2 Tbsp carbquick
• 1 Tbsp flax Meal
• 1 Tbsp oat fibre
• 1/4 tsp baking powder
• 1 egg white
• 1 Tbsp sugar free syrup
• 1 1/2 Tbsp almond milk
• 1 Tbsp NSA choc chips (Phase 1 if you use 1 tsp choc chips)

Directions:

• Mix dry ingredients (except choc chips)
• Make well add and add mix in the wet ingredients.
• Sprinkle choc chips on top.
• 1 minute in the microwave or 20 mins. at 350F in the oven.

This one is fluffy and muffin like when baked in the oven.

Phase 1 Chocolate Protein Mug Muffin (Microwave or Oven)

Ingredients:

• 2 Tbsp flax meal
• 1 Tbsp oat fibre
• 1/2 scoop choc protein powder (or your favourite flavour)
• 1/4 tsp baking powder
• 1 egg
• 1 Tbsp sugar free syrup (coffee style syrup, eg. DaVinci or Jordan’s)
• 1 1/2 Tbsp almond milk

Directions:

• Mix dry ingredients.
• Make well add and add mix in the wet ingredients.
• Microwave about 1 minute or 20 mins. at 350F in the oven.

This one has a dense bread like texture when baked in the oven.

Credit:  Leanne Brannigan

Ingredients:

• 3 eggs
• 1/2 c. oil
• 1 tbsp parsley
• 1 clove of garlic
• 1/4 tsp salt
• 1/8 tsp pepper
• 3 c. sliced zucchini
• 1 c. carbquick
• 2 green onions, chopped

Directions:

• in large bowl mix first 7 ingredients
• stir in zucchini baking mix and onion
• put in glass pie plate
• cook for 25-35 minutes in a 350 oven, use an 8×8 glass dish
• when done cut into 9 pces and eat as a side along with a protein.

Credit:   Shirl Heaps

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into 1-inch chunks
• Bio-salt and freshly ground black pepper, to taste
• 1/2 cup Carbquick
• 2 large eggs, beaten
• 1/4 cup canola oil
• For the sweet and sour sauce
• 3/4 cup sweetener (I use Truvia)
• 1/2 cup apple cider vinegar
• 1/4 cup reduced sugar ketchup
• 1 tablespoon sodium reduced soy sauce
• 1 teaspoon garlic powder

Directions:

• Preheat oven to 325 degrees F. Lightly oil a 9×13 baking dish orcoat with nonstick spray.
• To make the sauce, whisk together sweetener, vinegar, ketchup, soysauce and garlic powder in a large bowl; set aside.
• In a large bowl, season chicken with bio-salt and pepper, to taste.Stir in Carbquick and gently toss to combine. Working one at a time, dip thechicken into the eggs.
• Heat oil in a large saucepan. Add chicken and cook until goldenbrown, about 1-2 minutes. Transfer to a paper towel-lined plate; discard excessoil.
• Add chicken to prepared baking dish. Top with sweet and sour sauce.Place into oven and bake until the sauce has thickened, about 55 minutes,turning over every 15 minutes to evenly coat the chicken.
• Serve over cauliflower rice.

Credit:  Deb Spence

Ingredients:

• 4 – 6 boneless skinless chicken breast halves, cut into 1/2 inchcubes
• 1 1/2 teaspoons lemon pepper
• 1 tablespoon fresh thyme, diced fine
• 1/2 teaspoon bio-salt
• 1/3 cup fresh lemon juice
• 1/3 cup sweetener
• Zest of 1 large lemon
• Zest of 1 lime
• 1 package Selections smoked bacon 1/2 inch pieces (optional)

Method

• In a large bowl add the cubed chicken and the rest of the ingredients except the bacon and mix well ensuring all of the chicken cubes are well coated. Cover and rest overnight in the fridge to marinade.
• The next day soak plenty of bamboo skewers in water for at least 1 hour. This will ensure that they do not burn when you cook the skewers over a hot grill.
• Take the chicken out of the fridge and let come to room temperature for at least 20 minutes before you assemble the skewers.
• To assemble, start with a chicken cube then a piece of bacon and then continue chicken, bacon till you have a layered skewer about 4 inches in of length on the skewer.
• Continue with loading skewers till you haveused all the chicken and bacon.
• Reserve the left over marinade to use as a baste when cooking. You can chill these covered on a flat plate until you are ready to cook. If you chill them take them out of the fridge for 20 minutes to come to room temperature before cooking.
• BBQ – on a medium heat, for 10 to 15 minutes, turning and basting every few minutes or until chicken is no longer pink.

Serve with a fresh salad

*Use one strip of bacon per skewer, and you can have 3 skewers per serving*

Credit:  Deb Spence

Ingredients:

• 1 egg
• Chocolate or Vanilla protein powder 1/2 scoop
• Canola oil 1 tsp
• Baking powder 1/4 tsp
• Sweet and Low 1 packet
• Carbquick 2 tbsp
• Fry’s cocoa powder 1 tbsp
• Water 2 tbsp.

Method:

• Grease the mug, I like any microwavable bowl for even cooking.
• Beat an egg nicely, add all the dry ingredients and mix it really well.
• Microwave it for 2 minutes, my microwave takes 1 minute 30 seconds, insert a knife to see its thoroughly cooked.

Credit:  Hina Panjwani

Ingredients:

• 8 eggs
• My sausage patty recipe
  • 2 lbs extra lean ground chicken/turkey
  • 2 tsp sage
  • 1 tsp pepper
  • 1 Tbsp Splenda
  • 1/8 tsp pepper flakes
  • Pinch of cloves

Directions:

• Hard boil eggs.
• While cooking, mix all dry ingredients and then mix into the meat well.  Divide it into 8 sections.
• Cool eggs just enough to peel and handle.
• Flatten each pile of meat, and then form it around each egg and place on a baking sheet.
• Once all rolled, place in 375F oven for 30 minutes.

Turned out pretty good… I tend to be heavy handed with my spice measurements…

Credit:  Deb Spence

Ingredients:

• 3  Chicken breast
• 2 egg whites
• 2 tbsp of Carbquick
• 2 tbsp of sesame seeds
• 1/8-1/4 cup of Xylitol or sugar-free honey(to your taste)
• 5tbsp low sodium soy sauce
• 4 green onion
• 3 cloves of garlic
• 1 green pepper
• Oil of choice about 1-3 tbsp (I have a really good non stick pan. So it might vary… I think I used maybe a 1 tbsp) and add 1/2-1tsp of sesame oil if you desire.
• Salt & pepper to your taste

Directions:

• Mix the 2 egg whites and 2 tbsp of Carbquick (I tried Xanthan gum first but it got gummy/jelly) together.
• Then throw in diced up chicken breast( season with S&P to your taste).
• Then cook in your oil of choice. When done put it aside.
• Then cook up chopped green onion, green pepper and garlic ( you can add ginger).
• When cooked add chicken back to the pan. Mix soy sauce,sesame seeds & Xylitol or honey together.
• Then pour it over the chicken. Let simmer till the sauce thickens…
• (I think next time I’ll add some chicken stock because it got thick really quick.)
• Then serve over steamed veggies of your choice.

Credit:  Patricia Bulpit