RECIPES - MAIN DISHES


​Homemade Chicken Broth

Ingredients:

  • 6 pieces of boneless, skinless chicken breast (3.5 oz each.)
  • 8 cups of water
  • ¼ tsp onion powder
  • ¼ tsp poultry seasoning
  • ½ tsp pink salt
  • ¼ tsp garlic powder
  • ¼ tsp celery salt
  • ¼ tsp freshly cracked black pepper

Directions:

In a large pot, mix the water and all seasoning until well blended and powdered seasonings are dissolved. Add raw chicken to the water and bring to a boil at a med-high heat. Once water is boiling, cover and set heat to low-medium and continue to cook until chicken is cooked thoroughly and has reached an internal temperature of 165 degrees Fahrenheit. Remove the chicken from the pot and chicken broth is done. Store saved broth in the fridge or freezer in a glass container.

​Chicken with Spinach Pesto

Ingredients:

  • 4.5 oz. chicken breast
  • 1 cup packed spinach
  • ¼ cup chicken broth
  • 1 tsp. lemon juice
  • 1 tsp. Bragg’s liquid aminos
  • 7 leaves fresh basil, rolled and minced
  • 2 cloves garlic, crushed and minced
  • ¼ teaspoon garlic powder
  • Salt and pepper to taste

Directions:

In a small saucepan, cook chicken with 1/2 cup chicken broth until liquid is absorbed and chicken is lightly brown. Set chicken aside and deglaze pan with 1/2 cup chicken broth. Add spinach and fresh basil and cook for 1 minute. Remove from heat. Puree spinach with garlic, lemon juice, Bragg’s and spices. Add sauce to chicken, simmer 1-2 minutes and serve.

​Blackened Chicken Salad

Ingredients:

  • 4.5 oz. chicken tenders
  • 1 tbsp. paprika
  • ½ tsp. onion powder
  • ½ tsp. garlic powder
  • ¼ tsp. oregano
  • ¼ tsp. thyme
  • ¼ tsp. white pepper
  • ¼ tsp. black pepper
  • ¼ tsp. ground red pepper
  • 1 pinch of salt
  • Spinach or salad greens

Directions:

Combine all spices and rub on chicken. Grill until cooked. Serve over spinach or salad greens.
*Garnished with tomato rose. Note the tomato would count as your fruit for the day.

​Breaded Chicken Cutlets

Ingredients:

  • 4.5 oz. chicken breast
  • 1/2 C chicken broth
  • 1/4 tsp. garlic powder
  • 1/4 tsp. cayenne pepper
  • 1 grissini (ground into powder)
  • 1/2 tsp. paprika
  • 1/4 tsp. poultry seasoning (optional)
  • 1 pinch of salt

Directions:

Place all spices into a Ziplock bag, shake to mix. Add chicken to seasonings, shake and fully coat. Preheat medium saucepan over medium heat. Make sure pan is very hot before adding one-half of broth and coated chicken to pan. Use drops of water to brown chicken. Cook for about 3-4 mins per side adding more broth as it cooks down.
*Garnished with iceberg lettuce and Italian parsley.

​Lemon Mustard Chicken

Ingredients:

  • 4.5 oz. chicken 
  • 1 tsbp. spicy mustard
  • 1/2 tsp. oregano
  • 1/4 tsp. cumin
  • 1 pinch of salt
  • Juice from 1/2 large lemon
  • 1/2 tsp. black pepper
  • 1/4 tsp. cayenne pepper
  • 1/4 tsp. paprika

Directions:

Preheat broiler. Place all spices into a small bowl, add lemon and mix well. Broil 1 side of chicken 5-10 mins until slightly browned. Spoon mixture onto chicken. Flip and coat second side. Broil uncooked side 5-10 mins or until no longer pink.
*Garnished with grain mustard on the plate, red pepper curls and Italian parsley. Note that the curled pepper would count as part of one of your veggie choices.

​Cajun Chicken Bake

Ingredients:

  • 4.5 oz. chicken breast
  • 2 tbsp. Cajun seasoning
  • 1/2 tbsp. fat free milk

Directions:

Preheat oven to 350. In small dish, coat both sides of chicken with milk. Place Cajun seasoning into Ziplock bag with chicken, shake until chicken is coated. Bake uncovered in a glass baking dish for 20-30 mins until chicken is no longer pink.
*Served over a bed of greens. Garnished with the tomato rose and smoked salt on the plate. Note the tomato would count as your fruit for the day.

​Fried Chicken Tenders

Ingredients:

  • 4.5 oz. chicken breast
  • 1/2 tsp. paprika
  • 1/4 tsp. onion powder
  • 1/4 tsp. cayenne pepper
  • 1 grissini (ground into powder)
  • 1/4 tsp. garlic powder
  • 1/4 tsp. cumin
  • 1 pinch of salt

Directions:

Slice chicken breast into 4 small tenders. Place all spices into a Ziplock bag, shake to mix. Add chicken tenders to seasonings, shake to fully coat. Preheat oven to 350. Place chicken in glass baking dish and bake for 30-40 mins, turning after 15 mins. During the last 5 mins, turn on broiler and broil tenders 2-3 mins each side.

​Sweet & Sour Chicken

Ingredients:

  • 4.5 oz. chicken breast
  • 1/2 lemon w/ rind
  • 1 tbsp. Bragg’s liquid aminos
  • 1 tbsp. minced onion
  • Dash of garlic powder
  • 1 tbsp. hot sauce
  • Salt and pepper to taste
  • 1/2 Orange w/ rind
  • 1 cup water
  • 2 tbsp. apple cider vinegar
  • 1 tbsp. lemon and/or orange zest
  • Dash of onion powder
  • Cayenne pepper to taste
  • Stevia to taste

Directions:

In a frying pan or small saucepan place 1/2 orange and 1/2 lemon with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrap out remaining pulp and juice with a spoon. Add spices, onion and stevia to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Add onion and garlic powders which act as slight thickening agent. If it begins to dry up, add a little bit of water and let simmer for the sauce. Serve hot and garnish with lemon or orange. Makes 1 serving of Protein and 1 serving of fruit.

​Grilled Chicken Stuffed with Basil and Tomato

Ingredients:

  • 4 boneless, skinless chicken breast halves
  • Freshly ground pepper
  • 12 fresh basil leaves, plus more for garnish
  • 2 beefsteak tomatoes, cut into 1/4-inch-thick slices
  • 1/2 tsp. coarse salt
  • 2 garlic cloves, minced

Directions:

Thinly butterfly chicken breasts: Put halves on a cutting board, smooth sides down, with the pointed ends facing you. Starting on one long side, cut breasts in half vertically. Sprinkle each piece all over with 1/8 teaspoon salt; season with pepper. Transfer to a plate, and coat both sides with garlic. Let stand 30 minutes.

Heat a grill or grill pan until medium-hot. Place 3 basil leaves on the bottom half of each opened chicken breast; top each with 2 slices tomato. Roll the slices of chicken with tomato and basil inside with the smooth side of the chicken on the outside of the roll. Secure roll with two toothpicks or short skewers.

Grill chicken breasts, turning once, until golden brown on both sides and no longer pink in the center, about 15 minutes. Place on a clean serving platter; garnish with basil. If desired, remove toothpicks or skewers before serving.

​Chicken Bruschetta

Ingredients:

  • 4.5 oz Chicken Breast
  • 2 Garlic Cloves finely chopped
  • Salt and Pepper
  • Italian Seasoning
  • Onion Powder
  • 1 Vine ripened Tomato (chopped)
  • 3 Basil Leaves (chopped)
  • Pinch of Red Pepper Flake (optional)
  • Garlic Powder
  • Spinach Leaves (1 cup)

Directions:

Sprinkle Chicken with Italian Seasoning, Garlic and Onion Powder; Grill the chicken; when done let rest for 5 minutes. Combine tomato, garlic and basil, add salt and pepper to taste, sprinkle in a pinch of red pepper flake (optional). Stir until well combined. Place Spinach leaves on plate, place Chicken on spinach leaves top with Bruschetta tomato mixture. (1 protein, 1 fruit, 1 veggie)
*Garnished with basil leaves. Note the spinach would count as your veggie and the tomato as your fruit for the day.

​Chicken Cabbage Scramble

Ingredients:

  • 4.5 oz Chicken Breast
  • Half a head of chopped cabbage
  • Homemade chicken or vegetable stock
  • 2 cloves minced garlic
  • 1 t organic mustard
  • Salt & pepper to taste

Directions:

Sauté chicken and minced garlic in a nonstick skillet. Add other ingredients. Sauté until liquid is gone. Serve immediately.

​Chicken Salad with Celery

Ingredients:

  • 4.5 oz Chicken Breast
  • 2 tbsp. Bragg’s liquid aminos
  • 1 tsp. apple cider vinegar
  • 1 tsp. minced onion
  • 1 Celery Stalk Trimmed and Washed
  • 1 tbsp. lemon juice
  • ¼ tsp. organic poultry seasoning
  • Salt and pepper to taste

Directions:

Cook chicken in a little water or chicken broth. Finely chop all ingredients.
Mix with spices and additional liquid ingredients.
Serve with celery sticks or mix in diced celery and your choice of dressing or dipping sauce.
*Substituting pickled celery and peppers is optional, recipe for pickled celery and pepper listed below.

​Pickled Celery and Peppers

Ingredients:

  • 1 tsp. pink salt
  • 1 tsp. stevia
  • ¼ cup apple cider vingar

Directions:

Julienne cut peppers and celery. Coat veggies in salt and stevia and let sit for 30 minutes. Completely wash salt and stevia, then immerse in apple cider vinegar seal and sit overnight.

​Spinach Stuffed Chicken

Ingredients:

  • 1 tsp. pink salt
  • 1 tsp. stevia
  • ¼ cup apple cider vingar

Directions:

Julienne cut peppers and celery. Coat veggies in salt and stevia and let sit for 30 minutes. Completely wash salt and stevia, then immerse in apple cider vinegar seal and sit overnight.

​Shredded Chicken Wraps

Ingredients:

  • 4.5 oz. Boneless, Skinless Chicken Breast
  • 1 tbsp. Planet Wellness safe BBQ Sauce
  • 2-3 Large Lettuce Leaves

Directions:

Preheating your over to 350 degrees. Place chicken in an over-safe dish. Bake until done and chicken juices run clear. Once the chicken has cooled to the point where you can handle the meat, shred the chicken. Place chicken in a bowl, add BBQ sauce, and toss until the chicken is completely covered. Wrap the chicken in lettuce leaves, for taco-style dining. Top with more BBQ sauce is desired.
*Use Hydro Lettuce if you can, it wraps better.

​Chicken Cabbage Chili

Ingredients:

  • 1 lb. chicken breast, cooked and shredded
  • 8 c. chicken broth
  • 1 clove garlic, minced
  • 1 ½ tsp. chili powder
  • Salt and pepper to taste
  • 12 c. shredded cabbage
  • 1 (14oz.) can diced tomatoes with green chilies
  • ½ med. onion, chopped
  • 1 ½ t. cumin

Directions:

In a large stock pot, add cabbage, broth, tomatoes and chilies, garlic, and onion. Bring to a boil; add spices and reduce heat to low. Simmer uncovered, stirring often, until cabbage is tender. Add cooked and shredded chicken at last few minutes of cooking to heat through. Makes 4 servings; 3 ½ cups each
Calories: 187 per serving

​Stuffed Poblano Peppers

Ingredients:

  • 5 poblano peppers
  • 1/2 pound chicken, browned and crumbled
  • 1 large onion, thinly sliced and browned
  • 1 large tomato, diced and browned

Directions:

Preheat oven to 425 degrees. Cut of tops of peppers, remove seeds, and cut a slit on one side. Combine chicken, onions and tomatoes and fill up peppers. Place the peppers on a lined baking sheet and bake for 20 minutes.
*Note the tomato would count as your fruit for the day.

​Cider Vinegar Chicken

Ingredients:

  • 6 boneless chicken breasts
  • 5 teaspoons garlic salt
  • 1 cup cider vinegar

Directions:

Preheat oven to 350 degrees F (175 degrees C). Place chicken breasts in a 9×13 inch baking dish. Sprinkle with garlic salt, then pour vinegar over all. Bake at 350 degrees F (175 degrees C) for 35 minutes or until chicken is browned and cooked through, and juices run clear. *Optional to garnish with an apple relish. Recipe for relish listed below.

​Chicken Stuffed Baked Tomato

Ingredients:

  • 4.5 oz. cooked chicken
  • 1 tsp. minced garlic
  • 1 large tomato hollowed out (can slice in half as well)
  • 1 tsp. minced onion (powder may be substituted)
  • Cayenne pepper and salt to taste

Directions:

To prepare your tomato you must first hollow out and allow it to drain. If this is too difficult or your tomato is very ripe, you can cut it in half and do a similar hollowing out. Sprinkle your tomato with salt and turning upside down on a paper towel, allow it to drain. If you wish you may cut a thin slice from the bottom of the tomato which will allow it to sit ‘up’ in the dish while baking!*using a bullet, ninja, blender, or similar device, combine chicken, onion, garlic, and 2 tbsp. of the tomato juice and blend. Carefully pack about half of your chicken mixture into your tomato.

​Balsamic Chicken w/ Grilled Asparagus

Ingredients:

  • 4.5 oz Chicken Breast
  • 1 tbsp. Red Wine Vinegar
  • 1 tbsp. Rotisserie Chicken Seasoning
  • 1 tsp Garlic Powder
  • Salt and Pepper to taste
  • 4 oz Asparagus
  • 1 tbsp. Braggs
  • 1 tsp Minced Garlic
  • 1 1/2 cup Water

Directions:

Preheat Broiler to Low


Chicken:
In a small bowl add Balsamic Vinegar, Braggs, Water and minced garlic, Stir. Pour into Pan with chicken on med-high heat and brown both sides of chicken (3-4 minutes each side) add other spices to either side and cover simmer on low-medium heat until done. Should be moist, if you run out of water add another 1/4 cup or so until chicken is cooked through (190 degrees in middle). Any excess liquid can be poured on top of chicken for “sauce”.


Asparagus:
Place desired number of asparagus spears on a cookie sheet. Spray with a light coat of cooking spray on sheet. Salt and pepper to taste (I use lemon pepper seasoning). Broil on low for 12 min then when the 12 min are up turn broil to high and broil for 3 min. Keep in mind that the thickness of asparagus spears vary in size, so adjust your time. The 15 min cook time is for your average sized spears. You don’t want burn them so if they look done before the full 15 min cook time take them out. The asparagus should still have a little crunch to them without being soft or squishy like some steamed asparagus is.

Spinach and Strawberry Salad with Chicken

(1 serving of protein, 1 serving of vegetable and 1 serving of fruit)

Ingredients:

  • 3 cups baby spinach
  • 3 tablespoons strawberry vinaigrette
  • 4 ounces grilled chicken breast sliced
  • Pink Salt and Pepper to taste

Directions:

Combine all ingredients and enjoy.
(Serving size: 1 serving. Calories per serving: 211.)

​Mini Stuffed Cabbage Rolls

(1 serving of vegetable and 1 protein)

Ingredients:

  • 4 ounces chicken or ground beef
  • 3 big cabbage leaves
  • 1 cup shredded cabbage
  • 1/8 teaspoon onion salt
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon Asian spices
  • 1⁄2 teaspoon powdered stevia

Directions:

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. Brown ground beef or chicken and add the spices to the meat. Combine beef or chopped chicken with shredded cabbage. Roll into small meat balls then wrap in a cabbage leaf. Steam for another 5 minutes.
(Serving size: 1 serving equals 3 cabbage rolls. Calories per serving: Chicken- 260, Beef- 349.)

​Blackened Chicken Salad

(1 serving of vegetable and 1 protein)

Ingredients:

  • 4 ounces chicken cut into strips
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon oregano
  • 1/4 teaspoon thyme
  • 1/4 teaspoon white pepper
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground red pepper
  • 1 pinch of pink salt
  • 3 cups spinach

Directions:

Combine all spices and rub on chicken. Grill until cooked. Serve over spinach.
(Serving size: 1 serving. Calories per serving: 211.)

​Tuna Salad with Cinnamon Apple

(1 serving of fruit and 1 protein)

Ingredients:

  • 1 can white albacore tuna in water
  • 1 homemade pickle, chopped
  • 1/4 apple, chopped
  • Mustard to taste
  • Pink salt & pepper, to taste

Directions:

Mix altogether and serve. Serve with remainder of apple sliced with cinnamon on top.
(Serving size: 1 serving. Calories per serving: 196.)

​Crunchy Sweet Apple Chicken Salad

(1 serving of fruit, 1 serving of vegetable and 1 protein)

Ingredients:

  • 4 ounces (cooked) diced chicken
  • 1 apple diced
  • 3 stalks celery diced
  • 3 tablespoons lemon juice
  • 1/8 teaspoon cinnamon
  • Dash of nutmeg
  • Dash of cardamom
  • Dash of pink salt
  • Stevia to taste

Directions:

Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.
(Serving size: 1 serving. Calories per serving: 320.)

​Mustard Chicken

(1 serving of protein)

Ingredients:

  • 3-4 chicken breasts
  • 1/3 cup sugar free mustard
  • 1/2 lemon juiced
  • Zest of 1/2 lemon
  • 3 cloves of garlic minced
  • 1 large stalk of fresh rosemary chopped
  • 1/2 teaspoon pink salt
  • 1/2 teaspoon pepper

Directions:

Mix all together and pour over chicken let marinate in fridge over night or several hours. You can BBQ or roast in oven.
(Servings: 1 serving equals 4 oz. Calories: 181.)

​Chili

(1 serving of vegetable and 1 protein)

Ingredients:

  • 4 ounces beef
  • 1 cup chopped tomatoes
  • 1/2 cup water
  • 2 tablespoons minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • 1/4 teaspoon chili powder
  • Pinch of oregano
  • Cayenne pepper to taste (optional)
  • Pink salt and pepper to taste

Directions:

Brown ground beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices a 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.
(Serving size: recipe makes 1 bowl of chili. Calories: 359.)

​Chicken Bruschetta

(1 serving of vegetable, 1 serving of fruit and 1 protein)

Ingredients:

  • 4 ounce chicken breast
  • 1 cup chopped tomato
  • 2 cloves of garlic (finely chopped)
  • 3 basil leaves (chopped)
  • Pink salt to taste
  • Pepper to taste
  • Pinch of cayenne pepper (optional)
  • ½ teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 3 cup of spinach

Directions:

Sprinkle chicken with Italian seasoning, garlic and onion powder; grill the chicken; when done let rest for 5 minutes. Combine tomato, garlic and basil, add salt and pepper to taste, sprinkle in a pinch of cayenne pepper (optional). Stir until well combined. Place spinach leaves on plate top with chicken and bruschetta mix.
(Serving size: 1 serving. Calories: 291.)

​Stuffed Peppers

(1 serving of vegetable, 1 serving of fruit and 1 serving of protein)

Ingredients:

  • 4 bell peppers
  • 1 pound lean beef, browned and crumbled
  • 1 large onion, thinly sliced and browned
  • 1 large tomato, diced and browned

Directions:

Preheat oven to 425 degrees. Cut of tops of peppers, remove seeds, and cut a slit on one side. Combine beef, onions and tomatoes and fill up peppers. Place the peppers on a lined baking sheet and bake for 20 minutes.
(Makes 4 servings. Calories per serving: 384.)

​Sweet & Sour Chicken

(1 serving of protein, ½ serving fruit)

Ingredients:

  • 4 ounces chicken breast
  • 1/2 orange w/ rind
  • 1/2 lemon w/ rind
  • 1 cup water
  • 1 tablespoon Bragg’s Liquid Aminos
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon minced onion
  • 1 tablespoon lemon and/or orange zest
  • Dash of garlic powder
  • Dash of onion powder
  • 1 tablespoon hot sauce
  • Cayenne pepper to taste (optional)
  • Pink salt and pepper to taste
  • Stevia to taste

Directions:

In a frying pan or small saucepan place 1/2 orange and 1/2 lemon with the rind in water and boil until pulp comes out of the rind. Remove rinds from the water and scrap out remaining pulp and juice with a spoon. Add spices, onion and stevia to taste. Add chicken and cook until liquid is reduced by approximately half and desired consistency is achieved. Serve hot and garnish with lemon or orange.
(Serving size: 1 serving. Calories per serving: 229.)

​Cajun Scallops

(1 serving of protein)

Ingredients:

  • 1 teaspoon apple cider vinegar
  • 1 large red onion, thinly sliced and separated into rings
  • 1 teaspoon Cajun seasoning
  • 1/2 teaspoon ground black pepper
  • 1 garlic clove
  • 1 pound fresh scallops
  • 1 to 2 teaspoons hot sauce

Directions:

Heat apple cider vinegar in a cast-iron skillet over high heat. Add onion, Cajun seasoning, and pepper; sauté 3 minutes. Add garlic; sauté 30 seconds. Add scallops; cook 1 minute or until browned. Sprinkle with hot sauce; turn. Cook 3 minutes or until done.
(Makes 4 servings. Calories per serving: 175.)

​Steak and Asparagus Stir-Fry

(1 serving of vegetable, 1 serving of protein)

Ingredients:

  • 1 lb. lean sirloin, cut into thin strips ½ inch wide and 2 inches long
  • 4 cups asparagus, stems removed, cut into 1 inch pieces
  • ¾ cup beef broth
  • ½ cup green onion, coarsely chopped
  • 4 cloves garlic, coarsely chopped
  • 2 tablespoons fresh ginger, peeled and coarsely chopped
  • ½ medium red onion, sliced
  • 2 tablespoons Bragg’s Liquid Aminos

Directions:

Steam the asparagus until bright green but still firm, about 2 minutes. Drain; rinse with cold water to stop cooking; drain again. Combine ¼ cup beef broth, green onion, garlic, and ginger in a food processor or blender. Pulse until the mixture is minced and set aside. Heat a large skillet over medium-high heat. Add the steak strips, red onion, and liquid amino and sauté for 4 minutes, or until beef is nearly cooked. Add the green onion mixture and remaining ½ cup of broth, bring to a boil. Add asparagus to the skillet and stir until the asparagus is cooked through, about 3 minutes. Divide among four dinner plates, serve immediately.
(Makes 4 servings. Calories per serving: 175.)

​Mustard-Herb Crusted Cornish Hens

(1 serving of protein)

Ingredients:

  • 14 ounces (approx. 4 Cornish game hens)
  • 2 tablespoons minced garlic
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 teaspoon pink salt
  • ½ teaspoon pepper
  • 2 tablespoon mustard (no sugar), divided

Directions:

Heat oven to 375 degrees. Line a rimmed baking sheet with nonstick foil. In small bowl mix garlic, apple cider vinegar, thyme, rosemary, pink salt and pepper. Brush the hens with 1 tablespoon mustard. Coat with spice mixture. Brush bottom of hens with remaining tablespoon of mustard and coat with remaining mix. Place on prepared pan. Roast hens 55-65 minutes until crust is golden. Allow hens to rest 5 minutes, then serve.
(Makes 4 servings. Calories per serving: 220.)

​Meatloaf

(1 serving of protein)

Ingredients:

  • 4 ounces (cooked) ground beef
  • 1 tablespoon ketchup (see recipe on page 15)
  • 1 tablespoon chopped onion
  • 1 clove minced garlic
  • Cayenne to taste
  • ¼ teaspoon paprika

Directions:

Mix ground beef, chopped onion and spices. Place in a baking dish, loaf pan or muffin pan for single servings. Baste with ketchup recipe mixture and bake at 350 for 15-20 minutes. Cook longer for multiple servings using a loaf pan.
(Serving size: 1 serving. Calories per serving: 230.)

​Cajun Shrimp Kabobs

(1 serving of protein)

Ingredients:

  • 4 ounces cooked shrimp
  • Half lemon
  • Fresh chopped parsley
  • 1 teaspoon Cajun Seasoning

Directions:

Place shrimp in bowl & add 1 tsp of Cajun Seasoning and toss to coat. Put shrimp on skewers. (if using wood skewers, remember to soak in water for at least 20 min. prior to use) Squeeze on lemon juice. Grill or broil until cooked through. Sprinkle with chopped parsley and serve. Tip: Add your vegetable serving of a tomato or onion to your kabob!
( 1 serving. Calories per serving: 112.)

​Seafood Stuffed Onion

(1 serving of vegetable, 1 serving of protein)

Ingredients:

  • 1 large onion
  • 4 ounces cooked fish or seafood
  • ¼ cup minced garlic
  • Old Bay seasoning to taste
  • ½ cup of chicken broth

Directions:

Take your onion and cut off the top evenly. Peel all the skin and tough rings off. Slice off enough of the bottom so it can stand upright, but not too much or you’ll have no bottom layer. You might have better luck with a larger onion than you’d think you’d need to get a cavity big enough. Score down into the center crosswise making x’s out to the last ring you want to be the bowl, and dig out with knife and spoon as much as you can ( this part was not easy nor fun, careful not to pull out the very bottom of the onion.. )Take the onion bits, chop them finely and put them in a dry nonstick skillet on medium to cook and caramelize. Stir frequently enough to prevent burning but mostly let it be, laying as flat as possible to the hot surface. Take your cooked and chopped fish or seafood, and stir it together with the cooked onions, the old bay seasoning and the minced garlic. Stuff this into the onion shell and place in an oven safe bowl. Spoon the chicken broth over and around the stuffed onion, so that it is sitting in a bit of the broth. Bake in 350 degree for 50 – 60 min, basting onion.
(Serving size: 1 serving. Calories per serving: 232.)

​Broiled Lobster

(1 serving of protein)

Ingredients:

  • 2 -6 ounce lobster tails
  • ½ cup vegetable broth
  • ½ teaspoon paprika
  • Pink salt and white pepper to taste
  • 1 lemon cut for garnish

Directions:

Preheat broiler. Place tails on baking sheet. Cut top shell of lobster length wise. Pull apart slightly and season with broth, paprika, pink salt, and pepper. Broil for 5-10 minutes.
(2 servings. Calories per serving: 168.)

​Cornish Hens

(1 serving of protein)

Ingredients:

  • 14 ounces (approx. 4 Cornish game hens)
  • 4 bay leaves
  • 2 cups diced celery
  • 2 cups diced onions
  • 1 tsp parsley flakes
  • ½ teaspoon thyme leaves

Directions:

Season birds with salt and pepper and put 1 bay leaf in each cavity. Truss for roasting. Arrange vegetables in roasting pan. Place birds, breast side up, on vegetables. Combine herbs and brush over birds. Roast in 375 degree oven 55-65 minutes or until tender, basting with pan juices. Moisten hens with water if herbs do not stick.
(Makes 4 servings. Calories per serving: 220.)

​Filet Mignon with Braised Cabbage

Ingredients:

  • 100 grams Filet Mignon
  • 1cup cabbage shredded
  • Apple cider vinegar
  • Lemon Pepper
  • 1-2 packets or 6 to 8 drops of stevia
  • Rosemary Leaves

Directions:

Grill or broil filet. Drizzle a little vinegar and lemon pepper on top, sprinkle a few rosemary leaves before grilling. Make sure not to overcook. Slice very thin. Place cabbage in small saucepan with enough water to allow braising…adding vinegar, lemon pepper and a packet or two of stevia to sweeten. Fold over and over to cook evenly…do not overcook.

​Balsamic Mustard Crusted Steak

Ingredients:

  • 100 grams Filet or London Broil
  • 1 tsp mustard powder
  • 2 tsp balsamic vinegar
  • ¼ tsp salt
  • ½ tsp freshly ground black pepper
  • 2 garlic cloves, minced

Directions:

Mix all seasoning in a bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired doneness. 3 to 4 minutes per side for medium-rare. Let stand 5 minutes before slicing and serving.

​CHILI

Ingredients:

  • 100 grams lean ground beef (less than 7% fat)
  • 1 cup chopped tomatoes
  • ½ cup of water
  • 2 TBS minced onion
  • 2 cloves garlic crushed and minced
  • Pinch of garlic powder
  • Pinch of onion powder
  • ¼ tsp chili powder
  • Pinch of oregano
  • Cayenne pepper to taste (optional)
  • Salt and pepper to taste

Directions:

Brown ground beef , 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 water as needed to prevent burning. Serve with chopped green onion or tomato. Salt and pepper to taste.
Makes 1 serving (1 protein, 1 vegetable or fruit).

​Garlic Cauliflower Mash

Ingredients:

  • 1 medium head of cauliflower
  • ½ teaspoon of minced garlic
  • Pink salt and pepper to taste
  • Chopped chives

Directions:

Steam medium head of cauliflower in chicken broth for 6 minutes then strain. Blend with a mixer and add in all ingredients until smooth. Add chopped fresh chives.
(Serving size: makes 2 servings. Calories per serving: 105.)

(1 serving of vegetable)

​Cilantro Lime Cauli-Rice

Ingredients:

  • 1 head of cauliflower
  • 1 lime
  • 2 cloves of garlic
  • Handful chopped cilantro

Directions:

Remove the leaves from the cauliflower, and cut the head in half. Remove the cauliflower from the core so you only have the florets. Place half the cauliflower into the processor and process until only small pieces remain. Remove from the processor and place into a pan. Process the remaining cauliflower repeating the steps. Mince the garlic and add to the cauliflower in the pan. Cook over medium heat for about 5 minutes, stirring constantly. When cauliflower is slightly toasted, and garlic cooked, remove from heat. Toss with cilantro and juice from the whole lime.
(Serving size: makes 2 servings. Calories per serving: 105.)

(1 serving of vegetable)

​Roasted Cabbage with Lemon

Ingredients:

  • 1 medium-sized head of green cabbage
  • 2 tablespoon chicken broth
  • 2-3 tablespoons fresh squeezed lemon juice
  • Generous amount of sea salt and fresh ground black pepper
  • Lemon slices, for serving cabbage (optional)

Directions:

Preheat oven to 450F/232C. Cut the head of cabbage into 8 same-size wedges, cutting through the core and stem end. Then carefully trim the core strip and stem from each wedge and arrange wedges in a single layer on the roasting pan (leave some space around them as much as you can.) Whisk together the chicken broth and lemon juice (use the larger amount of lemon juice if you like a lot of lemon). Then use a pastry brush to brush the top sides of each cabbage wedge with the mixture and season generously with salt and fresh ground black pepper. Turn cabbage wedges carefully, brush the second side with the chicken broth/lemon juice mixture and season with salt and pepper. Roast cabbage for about 15 minutes, or until the side touching the pan is nicely browned. Turn each wedge carefully and roast 10-15 minutes more, until the cabbage is nicely browned and cooked through with a bit of chewiness remaining. Serve hot, with additional lemon slices to squeeze lemon juice on at the table if desired.
(2 servings. Calories per serving: 150.)

(1 serving of vegetable)

​Sautéed Kale with Balsamic Vinegar

Ingredients:

  • 2 large bunches kale (or other approved greens)
  • 1 large white onion, medium dice
  • 2-3 Tbsp. balsamic vinegar
  • Pink salt and pepper to taste

Directions:

Wash the kale thoroughly. Tear out the central thick stem from each leaf and discard (this woody stem does not soften when cooked). Tear the leaves into bite-sized pieces and pile them into a deep 14-16 inch, heavy-bottomed frying pan. Heat over medium-low heat and add a couple tablespoons of water or broth to steam the greens. Sprinkle the onion on the top of the pile of greens to weigh them down. Cover the pan and cook on a low heat for 5 minutes. Check the greens and if they have wilted enough, toss the greens with the onion (you may have to cover the greens again and cook for a few minutes until the pile has shrunk enough to allow you to stir). Continue to gently sauté the greens and onion for several minutes, add a little salt and pepper to taste. Pick out a leaf and taste to see if it is tender enough. When the kale is tender, remove the pan from the heat and sprinkle the vinegar over the kale, then toss and taste again, adding more vinegar if you wish. Note: If using collard greens, remove the center stem as noted above.
( 4 servings. Calories per serving: 76.)

(1 serving of vegetable)


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Weight loss results will always vary for individuals, depending on the individual’s physical condition, lifestyle, diet and personal commitment. Always consult your primary physician before making any dietary changes or starting any nutrition, weight control or exercise program. The information provided on this website is not intended to diagnose, treat or cure any condition, and has not been evaluated by the FDA, and it is not meant for you to self-diagnose or self-treat your specific health issue, information provided is not intended to diagnose, treat, cure or prevent any disease. Doctors are licensed Chiropractors in the State in which they work.

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