hCG Phase 2, 3 and 4 Herbed Skillet Quiche

by In Main Meals Tagged , , , , 5 Comments

A quick healthy Quiche for any mealtime you fancy 🙂  You can also adapt this recipe using other veggies from our preferred list.

Ingredients:

1 Tablespoon coconut oil

1/2 cup thinly sliced green onions

6 large eggs

3/4 cup full-fat cottage cheese ***

3/4 cup heavy cream ***

1/4 cup water

1 cup grated cheddar cheese ***

1/2 teaspoon basil

1/4 teaspoon white pepper

1/4 teaspoon paprika

***(remember to calculate this into your dairy portion for the week folks and if on Phase 2 only 1 portion per week allowed please)

Melt oil a heavy non-stick surface skillet. Add green onion; cook 5 minutes over low heat, stirring occasionally. Combine eggs, cottage cheese, cream and water in mixing bowl; beat at medium speed until smooth. Stir in cheddar cheese, basil and pepper; pour mixture into skillet.

Cook, covered tightly, over medium heat 15-17 minutes or until knife inserted in center comes out clean. Sprinkle paprika over top of quiche and garnish with strips of green onion tops, if desired.

Serve from skillet or slide onto serving platter.

Serves 8 – 1.5 grams net gram of carbohydrate per serving.

hCG Phase 2,3 and 4 Mushroom Casserole

by In Side & Sauces Tagged , , , , 10 Comments

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This tasty side dish accompanies any meal of your choice and is tasty and filling

Ingredients:

350gms fresh mushrooms

1/4 cup chopped onion

2 tablespoons coconut oil

Mixed herbs of your choice

1/3 cup heavy cream (to be used as your diary portion for the week)

1 large egg

2 large egg yolks

1 cup grated Mozarella cheese

COOKING INSTRUCTIONS

Preheat oven to 160°C and grease casserole dish with coconut oil. In skillet, saute mushrooms and onion in the coconut oil. Add the herbs and cook for about 4 minutes. In a bowl, combine the cream, egg and the egg yolks. Sprinkle the cheese all over the bottom of the casserole, put mushroom mixture on top, then pour cream/egg mixture over that. Bake 30 minutes or until browned and bubbly. Top with finely grated mozarella if desired.

Approximately 7 total carbs.

hCG Phase 2,3 and 4 Cinnamon-Almond Meringues

by In Deserts Tagged , , , , , 10 Comments

Fancy something a nice treat for a change #BettabodsWeightLossWarriors.

INGREDIENTS

1/2 cup whole Almonds

10 individual packets Stevia Sweetener (Sugar Substitute)

3 large Egg Whites

1/2 tsp Pure Almond Extract

1/2 tsp Cinnamon

1/8 tsp Cream Of Tartar

DIRECTIONS

This recipe is suitable for all phases except the first two weeks of Induction due to the almonds.

Heat oven to 93°C. Line a baking sheet with aluminum foil.

In a food processor, chop nuts with sugar substitute until nuts are finely ground.

In a large bowl, with electric mixer at high speed, beat egg whites until soft peaks form. Add the cream of tartar, almond extract and cinnamon beating until stiff peaks form. Gently fold in nut mixture.

With a spoon, drop 8 evenly spaced mounds onto prepared baking sheet. Make a depression in center of each with the back of the spoon. Bake meringues on center oven rack 1½ hours, until golden and very dry.

Turn off oven and let meringues dry in oven until cool. Carefully peel meringues off foil.

hCG Phase 2 Chicken & Asparagus Lemon Stir Fry

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I’m excited to see signs of Spring all around. One of those signs is asparagus. Asparagus is one of my favorite Spring vegetables, and this quick stir-fry made with chicken, lemon, garlic and ginger is a great way to make it a weeknight meal.

INGREDIENTS

650 gms skinless chicken breast, cut into 1-inch cubes

Himalayan salt, to taste

1/2 cup reduced-sodium chicken broth

2 tablespoons reduced-sodium shoyu or soy sauce

2 teaspoons arrowroot

2 tablespoons water

1 tbsp coconut oil

1 bunch asparagus, ends trimmed, cut into 2-inch pieces

6 cloves garlic, chopped

1 tbsp fresh ginger

3 tablespoons fresh lemon juice

fresh black pepper, to taste

COOKING METHOD

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the arrowroot and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and arrowroot mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

hCG all phases Grilled Ostrich Chopped Steak

by In Main Meals Tagged , , , 8 Comments

Though ostrich is quite pricey, it’s pretty much 100% lean, so there’s no waste or shrinkage during cooking really.

Just take a close look at the nutritional stats on below Ostrich meat!!! Impressive, non? So get eating that ostrich folks and enjoy it too boot!

INGREDIENTS

450 gms ground ostrich meat
2 T. coconut oil
1 clove garlic, minced
3/4 tsp. finely chopped fresh rosemary
Dash each with ground thyme, onion powder and black pepper
1 tsp. balsamic vinegar

PREPARATION

Slice up the ostrich meat into a glass bowl. Add all ingredients and work it together with a fork or with your hand until all is well blended. Cover and refrigerate to allow the flavors to mingle for 1-2 hours before you plan to cook. 

 Place “steaks” under grill. When one side is grilled to your liking,  flip them over and finish cooking. I warn you if you cook them well done, they are definitely going to be dryer and you’ll end up being disappointed.

Medium they were NOT dry at all. We served ours with grilled tomato but these would also be good with seasoned grilled onion slices, yellow or zucchini squash or eggplant slices as well!

 

 

hCG Phase 2 Grilled Sardines With Lemon, Garlic, and Paprika

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If you love sardines and you love your braai’s in the summer, then this is a stunner of a dish to cook for your friends and family.

Because of their small size, sardines make for a quick and easy to prepare finger food option. When quickly crisped over an open flame.

INGREDIENTS

3 medium garlic cloves, finely minced (about 1 tablespoon)

1/4 cup coconut oil

1/4 cup fresh juice from about 2 lemons

1 teaspoon smoked Spanish paprika

1/2 teaspoon freshly ground black pepper

450 gms fresh sardines, cleaned, scaled, and gutted

Fine Himalayan salt

2 tablespoons chopped fresh parsley

Lemon wedges, for serving

COOKING INSTRUCTIONS

1.

Combine the garlic, coconut oil, lemon juice, paprika, and black pepper in a small bowl and whisk well to combine. Arrange the sardines in a single layer on the bottom of a shallow baking dish and pour the marinade over the fish. Turn the fish to ensure they are coated evenly, and spoon some of the marinade into the cavity of each fish. Set aside to marinate for 30 minutes.

2.

On the braai/grill when all the charcoal is lit and covered with gray ash, pour out and arrange the coals in an even layer on the charcoal grate. Set cooking grate in place, cover grill and allow to preheat for 5 minutes. Alternatively, set all of the burners on a gas grill to the highest heat setting, cover, and preheat for 10 minutes. Clean and oil the grilling grate.

3.

Remove the sardines from the marinade and grill over direct heat until well-charred, 2 to 3 minutes. Using a metal spatula or fish turner, flip the sardines over and grill until charred on second side and cooked through, about 2 minutes longer. Transfer the sardines to a large platter and season with salt. Garnish with chopped parsley and serve with lemon wedges.

hCG Phase 2 Italian seafood soup

by In Main Meals Tagged , , , 16 Comments

This is a wonderfully aromatic soup perfect for the seafood lover. Add a salad and you have a great summer supper.

INGREDIENTS

SERVINGS 4-6 UNITS

1⁄4 cup coconut oil

1 1⁄4 cups onions chopped

2 tablespoons garlic chopped

4 teaspoons oregano dried

1 1⁄2 teaspoons fennel seeds, dried

2 cans dice tomatoes

2tablespons bottle clam juice

180 gms minced clams

450gms shrimps shelled

170 gms crabmeat

2 tablespoons dried basil

1⁄8 teaspoon cayenne pepper

COOKING DIRECTIONS

  1. Heat oil.
  2. Add onions, garlic, oregano and fennel.
  3. Sweat onions until tender.
  4. Add tomatoes, clam juice, and liquid from canned clams.
  5. Bring to stew consistency (about 15 minutes).
  6. Add shrimp, clams, and crab meat.
  7. Cook on medium heat about 2 minutes.
  8. Add basil, cayenne,and black pepper to taste.
  9. Simmer 2 more minutes.

hCG Phase 2 Skillet chicken, mushroom and spinach

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Low in fat but big on flavorâ this healthy, vitamin-rich meal of tomatoes, spinach, mushrooms, and chicken goes from stove top to table in a flash.

INGREDIENTS

4 Skinless boneless chicken breasts

Himalayan salt

Black Pepper

1 can diced tomatoes (drained)

1 bag fresh baby spinach

2 cups thinly sliced fresh mushrooms

1/2 cup mozarella cheese

COOKING INSTRUCTIONS

1. Season the chicken with salt and pepper to taste.

2. Coat a large nonstick skillet with low fat cooking spray, and place it over medium heat. When it’s hot, add the chicken and cook for 5 to 10 minutes, or until it’s no longer pink and the juices run clear.

3. Remove the chicken to a plate, covering to keep it warm. Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant. Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half. Put the chicken back in the pan and stir. Adjust the seasoning, if necessary.

4. Sprinkle with the parmesan cheese just before serving

SERVES: 4

hCG Phase 2 Crab Stuffed Salmon

by In Main Meals Tagged , , , , , , 8 Comments

Elegant and delicious. And oh so easy! This dinner will not disappoint – serve over a bed of garlic mashed caulflower!

INGREDIENTS

454 grams salmon fillets

135 grams lump crab meat

3 garlic cloves (minced)

2 tbsps fresh parsley (minced)

1 lemon

Himalayan salt

pepper

COOKING INSTRUCTIONS

In a medium bowl, combine the crab meat, parsley, lemon juice, and garlic. Season with salt to taste, and bam. You’ve got crab stuffing.

Cut a slit down the middle of each fillet. You don’t want to go all the way through, maybe leave anywhere between  1/4 to 1/2 inch on the bottom.

Place about 1/2 cup of the stuffing in the slit (and on top of the salmon).

Preheat oven to 190C.

Place the salmon on a baking sheet and bake for about 18-20 minutes, or until at your desired doneness.

hCG Phase 2 Crab Stuffed Salmon

by In Main Meals Tagged , , , , , 6 Comments

Elegant and delicious. And oh so easy! This dinner will not disappoint – serve over a bed of garlic mashed caulflower!

INGREDIENTS

454 grams salmon fillets

135 grams lump crab meat

3 garlic cloves (minced)

2 tbsps fresh parsley (minced)

1 lemon

Himalayan salt

pepper

COOKING INSTRUCTIONS

In a medium bowl, combine the crab meat, parsley, lemon juice, and garlic. Season with salt to taste, and bam. You’ve got crab stuffing.

Cut a slit down the middle of each fillet. You don’t want to go all the way through, maybe leave anywhere between  1/4 to 1/2 inch on the bottom.

Place about 1/2 cup of the stuffing in the slit (and on top of the salmon).

Preheat oven to 190C.

Place the salmon on a baking sheet and bake for about 18-20 minutes, or until at your desired doneness.