Wednesday, September 14, 2011

Chicken Stuffed Baked Tomato

100g - Chicken

1 tsp - Cumin
1 tsp - Paprika
2 tsp - Garlic Powder
2 tsp - Onion Powder
2 Tbs - Chili Powder
1 tsp - Kosher/Sea Salt
1 Tbs - Dried Cilantro
1/2 - Cup Water

1 - Melba Toast
1 - Whole Tomato

Preheat Oven: 350

Calories: 158
Servings: 1 - Protein 1 - Veggie 1 - Starch

Cook chicken with all seasonings (just like previous Chicken Taco Recipe). Cut top of Tomato off and remove the inside. Add to frying pan with Chicken and cook a bit longer. Crush Melba Toast and Add to the mixture. When everything has cooked together thoroughly stuff into the Tomato. Place in baking pan and into the oven for 15-20min. Serve Hot!

Friday, September 2, 2011

Mini Strawberry Meringue Pie

* Eat this on a night you will be having egg for dinner, in order to not mix your protein *

1st Step - Crush a single Melba Toast and place in the bottom of small ceramic dish.

2nd Step - Follow the Strawberry Jam Recipe from a previous post:

100g - Strawberries
1 cup - Cold Water
2 tsp. - Stevia

Smash strawberries in bowl, add water and stevia,. Mix together thoroughly. On Medium heat bring mixture to a boil, stirring constantly. Reduce heat to low and simmer for 2-3 minutes. Pour in bowl, place in fridge and let cool.

3rd Step - Follow Meringue Recipe from previous post:

1 egg white

1/4 tsp - Cream of Tartar

1/2 Tbs - Stevia

*Optional* 1/4 Tbs - Cinnamon

*Optional* 1/4 tsp - Pure Vanilla Extract

Whip Your Egg Whites until stiff. Add all other ingredients to bowl and Whip some more. You should be able to hold the bowl upside down over your head! :)

Preheat Oven to 350oF

Add your Strawberry Filling to the crust, then add Meringue on top.

Place in Oven for about 10 minutes or until meringue is golden brown!

Creamy Chicken Soup

100g - Cooked Chicken
100g - Celery

3 - cloves garlic

2 cups - Chicken Broth

1 Tbs - Dried Minced Onion

1/2 tsp - Dried Parsley

1/2 tsp - Dried Basil

Salt & Pepper to taste

Calories: 156

Servings: 1 - Protein 1 - Veggie

Boil chicken in 3 cups water. When done set aside chicken and cube, remove 2 cups of broth from pot and place in food processor, combine all other ingredients with broth. Pulse until reaches desired consistency. Pour back into pot with cubed chicken. Cook on med heat till boiling, cover then simmer for another 20 minutes.

Spicy Garlic Crusted Tilapia

100g - Tilapia
1/4 tsp - Cracked Black Pepper

1/4 tsp -
Crushed Red Pepper
1/4 tsp - Chili Powder

1/4 tsp - Chopped Dried Cilantro

1 Tbs - Minced Garlic

Juice of 1 Lemon

1- Melba Toast

Preheat Oven: 350

Calories: 150

Servings: 1 - Protein 1 - Starch

Crush Melba Toast in bowl to a powder and add all Spices, aside from Minced Garlic. Place Tilapia fillet in baking dish drizzle Lemon Juice over the fillet, then coat fillet with Melba Toast/Spice Mix. Add your minced garlic over the top of the Fillet. Place in pre heated oven for about 10 minutes or until a golden brown.

Garlic & Peeper Steak w/Onion Marmalade

100g - Lean Round Steak
2 ½ Tbs. - Minced Garlic
1 tsp. - Freshly Ground Pepper

100g - Onions, sliced

1 - Bay Leaf

½ cup - Beef Stock

½ tsp. - Stevia

½ Tbsp. - Red Wine vinegar

Salt & pepper

Calories: Roughly 205

Servings: 1 - Protein 1 - Veggie

Set steak in large non-aluminum baking dish. Combine 1 Tbs garlic and pepper. Rub on both sides of steak. Sprinkle with onions and bay leaves. Pour Beef Stock over; refrigerate at least 2 hours or overnight.

Remove steak from marinade. Heat in heavy skillet over medium heat. Add marinade and remaining Minced Garlic. Cook until onions are tender and liquid is absorbed, stirring frequently, about 20 minutes. Stir in Stevia and cook 5 additional minutes. Add vinegar, you may want to add more vinegar, if desired. Season marmalade with salt and pepper. Remove bay leaves. Broil steak to desired doneness. Cut into thin slices and serve with marmalade on top.

Thursday, September 1, 2011

Grapefruit Marmalade (Microwaveable)

OK! This is an experiment I have yet to try but wanted to share. This recipe would be for a good sized batch of marmalade. You would only use a small bit to have on a Melba Toast or to cook with every once in awhile so I wouldn't worry about the 3 WHOLE grapefruits.

Ingredients (makes 3 cups of marmalade)

3 - medium-sized grapefruit

2 cups - Stevia, or a weight equal to the peeled weight of the grapefruits.

*Grapefruit has plenty of pectin in it. (Pectin is the stuff that makes jam set.)

*By the way, some marmalade recipes use water... not this one. I think you get a more flavoursome marmalade without dilution.


  • Use a peeler (or good paring knife) to peel the thin, yellow, outer layer (zest) from the grapefruits. Slice the zest into thin strips and put it aside.
  • Remove seeds and white pith from the grapefruits. Make sure you do a good job getting rid of the white pith, because it tastes bitter.

  • Chop the juicy bits of the grapefruits finely and put them to a large, microwave-safe bowl (3L/3quarts or bigger) along with the zest. Depending on the size of your grapefruits, the juicy bits should come to about 2 cups worth.
  • Add an equal amount of stevia, i.e. one cup stevia for each cup of chopped grapefruit.
  • Microwave on high for 20 minutes, uncovered, stirring every few minutes. Placing the bowl on a dinner plate will make it easier to put in/out of the microwave when it's hot.
  • To test whether marmalade has reached setting point, smear a little bit onto a cold plate and let it cool to test the consistency. If it's not thick enough yet, then microwave it for another 5 minutes or so.
  • While marmalade is in microwave, prepare some clean jars by pouring boiling water over them to sterilise them.
  • When marmalade is finished, ladle it into the jars, up to 1/2 inch from the top. Put lids on jars, and turn jars upside-down for 5 minutes to seal and sterilise the lids. Then turn upright and let cool.

You could even use these as gifts for the holidays. Just add a bow or ribbon! Use a sharpy to write the date on the top of the jars.

I'll plan on making this soon... if you try it let me know how it goes!!

Pan Seared Chicken w/Homemade Pesto


100g - Chicken Breast

3 Tbs - Lemon Juice

Salt and Pepper to Taste


3 - Cloves Garlic

1/4 Cup - Basil Leaves

2 Tbs - Apple Cider Vinegar

1/4 Cup - Chicken Broth

2 Tbsp - Lemon Juice

1/4 tsp - Oregano

Salt and Pepper to Taste

Calories: 130

Servings: 1 - Protein

Marinate chicken in lemon juice, salt and pepper. Fry in a pan until lightly browned and cooked thoroughly. For the pesto sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor. Add pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture. Add salt and pepper to taste and serve hot. Pesto sauce may be made by itself and added to vegetables or other protein options.

Wednesday, August 31, 2011

Grapefruit Granita

1/2 Grapefruit segmented (to be squeezed)
1/2 cup - Water
1/4 cup - Stevia
1/2 tsp - Cinnamon
OPTIONAL - finely grated rind of 1 ruby grapefruit

Calories: Roughly 50 depending on the size of your grapefruit

Servings: 1 - Fruit

Squeeze Grapefruit into measuring cup. Try to squeeze as close to 1/2 cup as possible, use the juice of the other half of the grapefruit if needed. Place a very small shallow metal baking pan in the freezer (pie tin or you can use a cup cake tin). Combine the water, stevia, cinnamon and grapefruit zest (optional) in a medium saucepan. Bring to a boil, stirring until everything dissolves. Reduce heat and simmer, without stirring, for 3 minutes. Remove from heat. Stir in grapefruit juice. Cool to room temperature. Scoop out grapefruit pulp from whatever is left of the 1/2 grapefruit and add to the mixture. Pour grapefruit mixture into chilled pan and return to freezer. Freeze for 3 hours, removing from freezer every 30 minutes to scrape with a fork to break up ice crystals. When set, the granita should be the texture of soft crushed ice. Scoop into serving cups.

Hot & Sour Soup w/Chicken & Cabbage

5 cups - chicken broth
1/2 tsp - hot pepper flakes

1/8 - cup red wine vinegar

1/8 cup - light soy sauce

1/2 Tbs - black pepper

1/2 tsp - garlic powder

1/8 cup - minced onion

1/8 cup - chopped parsley

100g - Chicken Breast
100g - Cabbage

Calories: 192
Servings: 1 - Protein 1 - Veggie

Pour chicken broth into a large pot. Stir in hot pepper flakes, vinegar, soy sauce, black pepper, garlic powder, and onion. Bring to a boil over high heat, then reduce heat to medium-low and keep at a simmer. Meanwhile, Heat pan on med-high heat and add cubed chicken breast, cook until no longer pink in the center, about 5 minutes. Stir chicken into the simmering soup along with the cabbage. Simmer until the cabbage is tender, about 10 minutes. Add parsley or chopped chives and serve immediately.

Egg Drop Soup

2 cups - fat free organic chicken/veg. broth (or 1 cup broth and 1cup water)
dash of garlic powder – to your taste
2 tsp - Braggs Liquid Amino Acids
salt/pepper to taste
4 egg whites/1 yolk
Green onions, thin slices (1/4 cup = 8 calories)

Calories: 123 w/o green onions - 131 w/green onions

Serving: 1 - Protein

In a small sauce pan, bring broth/water, Braggs, spices to a boil. While waiting for boil, whisk eggs together quickly until fluffy. Once broth boils, pour eggs into saucepan and cook for another minute while stirring slowly. Pour immediately into a bowl and serve – garnish with green onions. You could add some cabbage or some fennel on the side for a veggie. I add a little cayenne or chili powder with some seasonall salt sometimes.

Tuesday, August 30, 2011

Carmelized Garlic & Onion Over Split Chicken Breast

100g - Boneless, skinless chicken breast
1/2 tsp - Salt
1/2 tsp - Pepper
1 tsp - Garlic Powder
2 cups - Water
1/4 tsp - Balsamic Vinegar

1/2 Tbs - Lemon Juice
1/4 tsp - Onion Powder
1 - Chopped Garlic Clove
OR 1 tsp Minced Garlic
1/2 tsp - Braggs
100g - Onion

Calories: 145
Serving: 1 - Protein 1 - Veggie

Slit chicken breast down the middle (do not cut all the way thru). Boil Chicken in 2 cups of water. When finished wrap in foil and place on cookie sheet and bake in the oven at 250 for 10-15 minutes. (this should give you enough time to caramelize the onions and make the sauce) Remove all chicken broth from pan except for 1/2 cup of the broth, add all ingredients including onion. Stir fry for a few minutes then put heat on low, cover and let the onions caramelize. When onions are brown remove lid and toss, pour mixture on top of chicken and serve. You could play with the spices a bit. I might add some basil/thyme next time lol. Add a Melba Toast and Enjoy!

Friday, August 26, 2011

Strawberry Lemonade Daiquiri

2 cups - Ice
1/2 cup - Water
1 - Lemon (juice only)

100g - Sliced Strawberries
2 tsp - Stevia (or to taste)

Calories: 32

Serving: 1 - Fruit

Place Ice & water in blender and blend until ice is semi crushed. Add juice of 1 lemon and Strawberries as well as stevia. Consistancy should be frozen Daiquiri like. Add ice if needed for thicker consistancy. Sip with a straw and enjoy!

Tuesday, August 23, 2011

Creme Brulee Grapefruit

1/2 - Chilled Grapefruit
2 Tbs. - Homemade Stevia Syrup ( previous recipe )
1 tsp. - Cinnamon

Calories: Roughly 50 depending on size of grapefruit

Servings: 1 - Fruit

Cut a thin slice off the bottom of grapefruit, if necessary, so that it will stand upright. Using a serrated grapefruit knife or a small, sharp knife, loosen the grapefruit segments by first carefully cutting between the fruit and the peel and then by cutting along either side of each segment to free it from the membrane. Leave all the segments in the shell. Place the grapefruit upright in a baking dish. Add Syrup to cover top of grapefruit, sprink cinnamon on top. Slip under the broiler about 4 inches from the heat source and broil until the top is uniformly bubbly ( 2 to 3 minutes ). Serve immediately.

Cabbage Chili

100g - lean ground beef or chicken breast
100g - cabbage

2 Cups - Water

1 tsp. - ground cumin

1 tsp. - chili powder

1 tsp. - ground thyme

1 tsp. - oregano

1 Tbs. - minced garlic

Salt & Pepper to taste

Calories: (TBA)

Servings: 1 - Protein 1 - Veggie

Cook meat, and minced garlic, add 2 cups water and spices. When water is very hot, add cabbage. Cook until cabbage is tender.

Monday, August 22, 2011

Mini Stuffed Cabbage Rolls

100g - Chicken or Extra Lean Ground Beef
3 - Big Cabbage Leaves
1 cup - Shredded Cabbage
1/8 tsp. - onion salt
1/8 tsp. - garlic powder
1/8 tsp. - asian spices
1⁄2 tsp. - stevia

Calories = (TBA)

Servings = 1 - Veggie 1 - Protein

Cut Cabbage Leaves in half and steam for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Chicken or brown your beef and add the spices to the meat. Add chopped chicken or beef to bowl of shredded cabbage and mix. Roll into small meat balls then wrap in a cabbage leaf. Steam for another 5 minutes. Makes 6 Mini Stuffed Rolls

Onion Rings

100g - sliced onion rings
1 - Grissini/Melba toast
1 Tbs - skim milk (as allowed daily)
1/4 tsp - cayenne pepper
1/4 tsp - salt
1/4 tsp - pepper

Calories: 42 Calories

Serving: 1 - Veggie

Preheat the oven to 450 degrees

In a bowl combine the milk, cayenne pepper, salt, pepper and mix together to create the batter. Grind grissini/melba toast in food processor until it is a powder or place in ziplock bag and pound. Put in a separate small bowl when finished. Slice Onion into rings and place in batter bowl and toss to coat fully. (It's best to use your hands here to ensure you coat each ring.) Let sit in batter 2-3 mins then toss again. Dip each ring into the grissini/melba powder by hand. I find it works best to do these one at a time, rolling the ring in the grissini/melba coating instead of tossing or shaking it on. Place on cookie sheet lined with non-stick aluminum foil. Cook 6-7 mins. Then flip, cooking an additional 6-7 mins. Serve immediately.

Friday, August 19, 2011

Homemade Stevia Syrup

Dissolve 1 tsp. powder into 2 cups of water into a 1-quart enameled cast iron pot. Use chemical free cookware. Steer clear from anything coated with Teflon.

Bring the water to a gentle boil--once large bubbles begin to appear bring the heat to a simmer. Let the mixture churn slightly until the liquid reduces to the half of the original amount of water. The syrup will be the consistency of juiced carrots.

Remove the pot from the stove to cool off. Once the liquid is lukewarm pour it into a small bottle with a clean kitchen funnel. Taste and smell the liquid to become familiar with the fresh syrup.

Cap the filled bottle tightly and store in the refrigerator. The syrup should stay fresh for a week. Check for spoilage by smelling the liquid.

*** I'm thinking you could probably add some flavored stevia to the concoction to make all kinds of flavored "syrups", this would be great on fruits and in drinks! ***

*** I haven't tried this yet but I'll let everyone know how it turns out!!! Yay! ***

Chicken Wraps / Tacos

100g - Chicken
1 tsp - Cumin
1 tsp - Paprika
2 tsp - Garlic Powder
2 tsp - Onion Powder
2 Tbs - Chili Powder
1 tsp - Kosher/Sea Salt
1 Tbs - Dried Cilantro
1/2 - Cup Water

3 - 4 Leaves of any Lettuce ( I use Bibb Leaves for Wraps & Romaine for Tacos )

Calories: 184

Servings: 1 - Protein 1 - Veggie

Cook and shred chicken, then add water and seasonings. Cook on med-high heat until liquid has been dissolved. Wash lettuce thoroughly and dry. Add mixture to Lettuce and squeeze lemon on each taco/wrap. I add a 1/2 tsp minced garlic and a little more salt myself. You could also add cayenne pepper if you prefer it spicier! Enjoy!

I add a little balsamic vinaigrette to my wraps for a little extra kick!

Tuesday, August 16, 2011


1 cup - Tomato sauce (no salt or sugar added)
4 Tbl. - Apple Cider Vinegar
1 Tbl. - Bragg's liquid amino
1 tsp. - Dijon Mustard
1 tsp. - Liquid Smoke*
1 tsp. - Chili powder
1/2 tsp. - Garlic powder
1/2 tsp. - Stevia
1/8 tsp. - Salt

Simmer all ingredients at a medium low heat for 15-30 minutes.

Strawberry Jelly

100g - Strawberries

1 cup - Cold Water
2 tsp. - Stevia

Calories: 32

Serving: 1 Fruit

Smash strawberries in bowl, add water and stevia,. Mix together thoroughly. On Medium heat bring mixture to a boil, stirring constantly. Reduce heat to low and simmer for 2-3 minutes. Pour into jars, allow to cool and then cover. Can be stored in refrigerator for 1 week, or frozen for several weeks.

I allow this as a small snack when needed. Spread on some Melba Toast and enjoy a little snack!!