Recipes

/Recipes
Recipes 2018-05-31T02:37:53+00:00

Lettuce wraps

The fiber in the lettuce and vegetables, and the protein in the meat give a lasting feeling of fullness.

1. Pounds lean ground beef or ground turkey. Mix with
2. Fajita seasoning, low fat & sugar free
3. Vegetable mixture (bell peppers and onion)

Brown the ground beef or turkey. Sauté vegetables in a medium-sized pan coated in cooking spray. Wrap both the meat and vegetables in lettuce leaves.

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Lettuce Wraps 2018-05-30T23:38:57+00:00

The fiber in the lettuce and vegetables, and the protein in the meat give a lasting feeling of fullness.

  • 1 pounds lean ground beef or ground turkey. Mix with
  • Fajita seasoning, low fat & sugar free
  • Vegetable mixture (bell peppers and onion)

Brown the ground beef or turkey. Sauté vegetables in a medium-sized pan coated in cooking spray. Wrap both the meat and vegetables in lettuce leaves.

Shish Kabobs? 2018-05-30T23:40:40+00:00

This is not a cut and dry recipe; there are many variations with which to experiment!

  • Chunks of lean chicken or shrimp
  • Onion, tomato chunks or cherry tomatoes
  • Vegetables of choice

Put all on skewers. Season with herbs and lemon juice prior to grilling. Grill until cooked thoroughly.

Lively Citrus Basil Chicken? 2018-05-30T23:42:48+00:00

This dish is easy to throw together and is a perfect dinner for the rest of the family who isn’t even on the diet!

  • 3 ½ oz 99% fat free chicken trimmed of visible fat
  • 3 ½ oz chopped tomatoes
  • 1 orange, peeled & cut into small pieces
  • Juice from ½ lemon
  • Basil (fresh or dried), as desired
  • Salt and pepper, as needed

Put all on skewers. Season with herbs and lemon juice prior to grilling. Grill until cooked thoroughly.

Italian Herbed Fish And Broccoli 2018-05-30T23:45:01+00:00

This meal is packed with protein, vitamins, and minerals.

  • 3 ½ oz white fish
  • 3 ½ oz broccoli, chopped
  • 1 tomato, peeled & cut into small pieces
  • Basil, thyme, oregano (fresh or dried), as desired
  • Salt and pepper, as desired
  • 2 tablespoons water

Put all spices, salt and pepper into the bottom of a medium-sized skillet. Add fish and drizzle with the lemon. Add broccoli and tomato with a few tablespoons of water over low-medium heat until fish is cooked through. Pour juices over fish and serve with lemon wedges.

Baked Fillet Of Sole 2018-05-30T23:46:55+00:00

100 grams of sole 1/4 teaspoon of lime juice dash of tarragon 1/2 teaspoon of garlic dash of chopped chives Sea salt to taste Preheat over to 350 degrees. Grease baking dish with organic coconut oil. Sprinkle lime juice over fish along with other ingredients. Bake for 18-20 minute. ENJOY!

Warm Apple Dessert 2018-05-30T23:50:28+00:00

Craving some apple pie? This is a perfect substitute!

  • 1 medium apple, cut into wedges
  • Cinamon, as desired;
  • 1 packet no calorie sweetener
    • Dust apples with cinnamon and sweetener and combine in microwave bowl. Heat in the microwave for 2 minutes, or unitl apples are warm and to desired tenderness

Crock Pot Chicken And Cabbage Soup 2018-05-30T23:54:29+00:00
  • 2 C. chopped green cabbage
  • 1 medium onion
  • 2 C. cooked chicken, white and dark meat
  • 3 stalks celery
  • 2 tbs. Montreal Chicken Seasoning
  • 1/2 C. shredded carrots
  • 2-3 C. water
  • salt and pepper

Chop properly the cabbage and place in bottom of 5-6 quart slow cooker. Slice celery, onion and carrots and place in slow cooker over cabbage. Top with cooked chicken, sprinkle on seasonings and pour stock and water over that to cover. Do not be afraid to throw a wing or two in the soup, even if there is a bone. The chicken falls right off the bone once the soup is done!

Cook for at least 4-5 hours on high, 8 hours on low.

Lean Turkey, Celery And Tomato Soup 2018-05-30T23:59:14+00:00
  • 1lb 97% lean ground turkey
  • 32oz diced tomato
  • 2 cups of low sodium chicken broth
  • 2 stalks or more celery diced
  • 1tsp chili powder
  • 3oz tomato paste
  • 1tsp Italian seasoning
  • 1Tbsp garlic and onion powder
  • salt and pepper to taste

Preheat the oven into medium heat and brown turkey in chicken broth. Add all the remaining ingredients.
Cook on low heat about 25 minutes.

Beef With Spicy Parsley Tomato Sauce 2018-05-31T00:02:49+00:00
  • 100g Beef or Veal
  • Spicy Parsley Tomato Sauce
  • 2-4 tomatoes depending on size, cut in quarters
  • 1 1/2 cups fresh flat-leaf parsley
  • 2 garlic cloves
  • 1/2 teaspoons red pepper flakes
  • 3/4 teaspoon kosher salt
  • 3/4 teaspoon freshly ground black pepper
  • Herbs de provence
  • 2 tablespoons red wine vinegar
  • Broth

Preheat the oven to 375 degrees F. Season the beef with salt and pepper. Season the tomatoes with salt, pepper, and herbs de Provence. Place a medium, heavy roasting pan or Dutch oven over high heat. Heat the broth. Sear the beef over high heat on all sides. Turn off heat. Remove beef. Place the seasoned tomatoes into pan and place the pan in the oven. Roast about 30 to 40 minutes. During last 5 minutes, put beef into pan with the tomatoes. Take the pan out of the oven, tent loosely with foil or cover, and let rest for 10 to 15 minutes.

To make the sauce, place the parsley and garlic in a food processor and pulse until the parsley is finely chopped. Add the red pepper flakes, salt, red wine vinegar and the roasted tomatoes from the beef pan and process until pureed. Add the broth in a steady stream with the machine running until saucy. I like mine a little thicker To serve, slice the beef into thin strips and place on a serving platter. Drizzle a little sauce over the meat. Serve the remaining sauce in a small bowl alongside.

Fillet Tenderloin With Braised Chard 2018-05-31T00:06:21+00:00
  • Filet
  • Steak seasoning
  • Chard
  • Chicken stock
  • Balsamic vinegar
  • Green onions
  • Garlic cilantro

Heat cast iron skillet on medium. Rub steak season on both sides of meat. Sear steak to preferred doneness. Remove to plate. Add 2 tbsp of chicken stock to deglaze pan. Add chard and cook until almost wilted. Add garlic, green onion and cilantro. Add dash but no more than 1 tbsp of balsamic vinegar. Cook until chard is wilted and the liquid is cooked mostly off. Add to plate with steak. Enjoy.

Mock Hamburgers 2018-05-31T02:46:16+00:00
  • 3.5 oz ground steak
  • A little ketchup
  • A little mustard
  • Chopped dill pickles
  • Chopped onion
  • Diced tomato
  • A little chopped lettuce
  • Worcestershire sauce

Cook/scramble 3.5 oz ground beef, then rinse well go get rid of all the fat. Add all other ingredients and mix together. All the flavors are there except for the bread.

Shrimp With Garlic And Lemon 2018-05-31T00:14:40+00:00
  • 2 Tbsp broth
  • 1 garlic clove, minced
  • 1/2 grissini, crumbled
  • 3 Tbsp chopped parsley
  • 100g shrimp, peeled and deveined
  • 1/2 lemon
  • salt and pepper

Preheat oven to 450 degrees. In medium bowl combine broth, garlic, grissini and parsley. Lay shrimp down on a baking dish. Top with grissini mixture. Season with salt and pepper. Bake uncovered for 10 minutes. Remove and squeeze lemon juice over shrimp before serving.

Fast Food Ideas 2018-05-31T01:04:26+00:00

If eating out or on the road, your food choices are limited that are in compliance with the HCGA Diet.

Here are some suggestions:
Eat meat – Beware that most meats in restaurants are marinaded in sugars, grilled in butter, or have added fillers
Portions – Most restaurant portions are not 3.5 ounces or 100 grams. Realistically, most are more than double that.

But if you must….here are some choices on the safer side. These are compiled from a search the three forum threads about fast foods and restaurants.

KFC-grilled Chicken..pull off skin. Side of green beans.
In&Out-“protein style” hamburger
Jack in the Box-Grilled chicken fingers
Arby’s –Jr.Roast Beef…no bun or sauce
Chick-Filet-SW Grilled Chicken Salad..take off carrots/cheese. FFw/1gSugar Vinegrette
Chipotle-Steak/Chicken/Shredded Beef w/ pico de gallo on shredded lettuce
McDonalds-Grilled Chicken Patty, side salad..only lettuce, dippers minus sauce. Fresh lemon for salad dressing. OR grilled chicken ceasar salad (take off as much of the parm cheese and carrots as you can)
Cracker Barrel -chicken tender kids meal, ask for the boiled tenders that they use in the dumplings as opposed to the grilled. Order the Kids meal with the boiled tenders thrown on the grill with no butter and steak seasoning.
Side- tomatos OR Salad menu,they make the salad on order and tell them what to leave off!! (cheese, bacon,etc) and a plate of lemons (for dressing)
Jason’s Deli. -“chicken breast” on the side at Jason’s Deli. Get some of their organic spinach and strawberries on the side too.
Carl Jr’s. – any menu burger “wrapped”. It is just a hamburger patty wrapped in lettuce, minus all the bad stuff like the bun, cheese, ketsup, etc
Wendy’s -grilled chicken sandwich w/ just lettuce or tomatoes discard bread. OR plain burger and discard bread. OR Mandarin Chicken Salad. Request the chicken be grilled. It has lettuce, mandarin oranges and chicken. Ask for a few lemon wedges for dressing.
RedLlobster – crab legs and plain salad.

Curried Chicken Salad 2018-05-31T01:08:26+00:00
  • 100 grams diced chicken
  • 1 apple diced
  • Celery diced (optional)
  • ¼ cup water
  • 2 tablespoons lemon juice
  • 1 tablespoon finely minced onion
  • 1 clove of garlic crushed and minced
  • ¼ teaspoon curry powder or to taste
  • Dash of garlic powder
  • Dash of onion powder Dash of cayenne pepper Dash of cinnamon
  • Dash of turmeric
  • Stevia to taste

In small saucepan lightly sauté chicken in lemon juice until lightly brown, add ¼ cup water and spices. Stir well and simmer over low heat until liquid reduces to form a sauce and chicken is cooked well. Add water as needed to create the consistency you want. Chill, add chopped apple and celery or omit the celery and serve over a green salad.

Makes 1 serving (1 protein, 1 vegetable, 1 fruit)

Shrimp Cocktail 2018-05-31T01:10:55+00:00
  • 100 grams raw shrimp (approximately 10-12 medium shrimp steamed)
  • Cocktail sauce
  • 3 ounces tomato paste
  • 2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon hot sauce
  • 1/8 teaspoon of horseradish or to taste
  • Dash of mustard powder
  • Stevia to taste
  • Salt and pepper to taste
  • Water as needed for desired consistency

Mix tomato paste, vinegar, horseradish, lemon juice and spices together and allow spices to marinate and dipping sauce to chill. Add additional water as needed to create desired consistency. Steam the shrimp until pink and well cooked. Chill shrimp for 30 minutes in the refrigerator and serve with cocktail dipping sauce.

Makes 1 serving (1 protein, 1 vegetable) Chilled

Red Cabbage Salad 2018-05-31T01:13:30+00:00
  • ½ head of red cabbage
  • ¼ cup apple cider vinegar
  • 3 tablespoons Bragg’s liquid aminos
  • 3 tablespoons lemon juice
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • 1 clove finely minced garlic
  • 1 tablespoon finely minced onion
  • Cayenne pepper to taste
  • Stevia to taste
  • Salt and black pepper to taste

Combine spices with liquid ingredients. Coat cabbage thoroughly with dressing and marinate for 1-2 hours or over night to blend flavors.

Makes 1-2 servings (1 vegetable)

Chinese Chicken Salad 2018-05-31T01:15:27+00:00
  • 100 grams chicken breast
  • Cabbage
  • 3 tablespoons Bragg’s liquid aminos
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon minced green onion
  • 1 clove of garlic crushed and minced
  • Fresh grated ginger or a dash of powdered
  • Pinch of red pepper flakes
  • Stevia to taste
  • Salt and pepper to taste

Brown the chicken with lemon juice, 1 tablespoon Bragg’s, garlic, and onion. Slice cabbage into fine strips. Steam lightly until cooked. Drain off excess liquid. Add chicken, ginger, salt and pepper and chill. Sprinkle with additional Bragg’s Makes 1 serving (1 protein, 1 vegetable) Phase 3 modifications: Drizzle with sesame oil. Add additional vegetables such as bell pepper and mushrooms. Sprinkle with toasted almonds or sesame seeds

Chicken Meatball Soup 2018-05-31T01:19:28+00:00

Ingredients for Meatballs

  • 100 grams ground chicken breast
  • 1 teaspoon minced onion
  • 1 clove garlic crushed and minced
  • Pinch of sage
  • Pinch of marjoram
  • Pinch of thyme
  • Dash of onion powder
  • Dash of garlic powder
  • 1 serving Melba toast crumbs (optional)

Ingredients for Broth

  • 2 cups chicken broth (or substitute 1 cup water for 1 cup broth)
  • 2 tablespoons Bragg’s liquid aminos
  • 1 tablespoon apple cider vinegar
  • Chopped celery or tomato
  • 1 tablespoon chopped onion
  • 2 cloves garlic crushed and minced
  • 1 bay leaf
  • Cayenne pepper to taste
  • Salt and pepper to taste

Combine ground chicken breast with spices, chopped garlic, onion, and crushed Melba toast. Form into balls. Bring broth to a boil; add spices, vinegar, Bragg’s liquid aminos, and chicken balls. Reduce to a simmer and cook a minimum of 30 minutes adding the celery or tomato the last 5-10 minutes of cooking.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Chili 2018-05-31T01:21:51+00:00
  • 100 grams lean ground beef (less than 7% fat)
  • 1 cup chopped tomatoes
  • ½ cup water
  • 1 tablespoon minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • ¼ teaspoon chili powder
  • Pinch of oregano
  • Cayenne pepper to taste
  • (optional) Salt and pepper to taste

Brown ground beef in small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks the more tender and flavorful. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Top with cheddar cheese and a dollop of sour cream.

Creole Gumbo (enjoy with shrimp or chicken) 2018-05-31T01:32:07+00:00
  • 100 grams shrimp or 1 chicken sausage recipe (page 88)
  • 2 cups vegetable broth (or substitute 1 cup water for 1 cup broth) Tomatoes chopped
  • 3 tablespoons tomato paste
  • 2 tablespoons green or white onion
  • 2 cloves of garlic crushed and minced
  • 3 tablespoons apple cider vinegar
  • Dash of Worcestershire sauce
  • Cayenne pepper to taste
  • Salt and pepper to taste
  • Liquid smoke hickory smoke flavoring to taste

Fry up shrimp or chicken sausage in a saucepan with onions. Add tomato paste, tomatoes, and broth. Mix well. Add the spices and vinegar. Simmer for 20-30 minutes. Serve hot and garnish with fresh parsley.

Makes 1 serving (1 protein, 1 vegetable)

Hot and Sour Thai Shrimp Soup 2018-05-31T01:33:52+00:00
  • 100 grams shrimp
  • 2 cups vegetable broth (or substitute 1 cup water for 1 cup broth) Juice of ½ lemon with rind zest
  • 1 lemon grass stalk
  • 2-3 slices of fresh ginger
  • Red pepper flakes or cayenne pepper
  • 1 tablespoon green onion
  • 1 tablespoon fresh chopped cilantro
  • Salt and pepper to taste

Bring the broth to a boil. Add the ginger, lemongrass, lemon juice, onion, and pepper. Simmer for 10-15 minutes. Add the shrimp and cilantro and cook another 8 minutes. Serve hot. Remove lemongrass before serving.

Chicken Tarragon 2018-05-31T01:35:51+00:00
  • 100 grams chicken breast
  • ¼ cup tarragon and garlic infusion (page 57)
  • ¼ cup chicken broth or water
  • 2 tablespoons lemon juice
  • ½ teaspoon fresh chopped tarragon
  • 1 tablespoon chopped onion
  • 1 clove garlic minced
  • Dash of mustard powder
  • Salt and pepper to taste

Heat the chicken broth, vinegar, garlic, and onion in a small saucepan or frying pan. Add chicken and sauté for about 10 minutes or until chicken is completely cooked and liquid is reduced. Deglaze the pan periodically with a little water to create a sauce. Serve hot.

Makes 1 serving (1 protein)

Chicken Asparagus Bake 2018-05-31T01:37:55+00:00
  • 100 grams cubed chicken
  • Asparagus chopped
  • ½ cup chicken broth or water
  • 1 Melba toast crushed (optional)
  • 1 clove garlic crushed and minced
  • 2 tablespoons onion chopped
  • Dash of paprika
  • Salt and pepper to taste

Place chicken, asparagus, liquids, and spices and pour into small baking dish. Bake at 375 degrees for 30 minutes or until bubbly and hot. Top with crushed Melba toast crumbs and sprinkle with paprika.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Fajitas / Carne Asada 2018-05-31T01:40:03+00:00
  • 100 grams sliced beef or chicken cut into strips or flank steak asada
  • Tomatoes
  • Sliced onion cut into thin strips
  • 1 clove garlic chopped
  • 3 tablespoons lemon juice
  • 2 tablespoons orange juice (optional)
  • 1/8 teaspoon oregano
  • Pinch of cayenne pepper

Marinate meat in lemon juice and spices. Barbeque for carne asada or cook strips in a frying pan with garlic and onion. Add chopped tomatoes during the last 5 minutes of cooking and enjoy with lettuce leaf mock tortillas and salsa.

Curried Chicken Salad 2018-05-31T01:41:06+00:00

If eating out or on the road, your food choices are limited that are in compliance with the HCGA Diet.

Here are some suggestions:
Eat meat – Beware that most meats in restaurants are marinaded in sugars, grilled in butter, or have added fillers
1Portions – Most restaurant portions are not 3.5 ounces or 100 grams. Realistically, most are more than double that.