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.