August 6, 2011

HCG Shrimp Scampi

Shrimp scampi is a common favorite and so easy to prepare. Simple ingredients add to, but don’t take any flavor away from these succulent shrimp served on a fresh bed of spinach. This dish is great served warm or cold.

Shrimp Scampi

INGREDIENTS

100 grams shrimp

1 lemon, divided

3 Tbsp natural chicken broth or water

3 cloves garlic, minced

1 Tbsp basil, dried

1 Tbsp oregano, dried

Pinch of cayenne pepper

Dash of Morton’s light salt

1 cup spinach

Dash of black pepper

 

DIRECTIONS

1)  Place shrimp, 1/2 lemon juice, chicken broth or water, and garlic in a pan. Cook for 5-6 minutes until shrimp is pink and heated through.

2)  While cooking: sprinkle shrimp with basil, oregano, cayenne pepper, and salt.

3)  Remove shrimp from heat and cool 5 minutes.

4)  Place shrimp on spinach or cabbage. Sprinkle entire dish with pepper and remaining 1/2 lemon juice.

5)  Serve cold or warm, but not hot enough to wilt spinach.Shrimp Scampi 2

 

 

Makes 1 serving.

148.4 cal; 1.9 g fat, 11.2 g carb; 3.4 g fiber; 23.4 g protein

July 30, 2011

Sweet & Spicy Garlantro Dressing on Romaine

Garlantro on Romaine

Looking for a healthy replacement for your favorite ranch or honey mustard dressing? Garlantro is a surprisingly perfect blend of ingredients to spice up your salad. Topped with candied walnuts, apple slices, and craisins this delicious salad is both sweet and spicy. To make this a full entree, throw in some chicken for extra protein.

WHAT YOU NEED

4 sprigs cilantro

3 cloves garlic, chopped

3 Tbl. apple cider vinegar

1 1/2 Tbl. lemon juice

1/3 c. olive oil

1 Tbl. Splenda

Pinch Morton’s Light Salt

Pinch pepper

4 c. romaine lettuce, chopped

1/2 c. walnuts

1 Tbl. sugar

1/4 c. crasins

1 apple or pear, thinly sliced

2 stalks green onions, chopped

 

WHAT YOU DOGarlantro Candied Walnuts

1) Put first 8 ingredients into a blender and mix until well combined.

2) Cook walnuts and sugar in small saucepan on med-low heat until caramelized and well coated; about 5 minutes.

3) Toss all ingredients together and serve.

 

Makes 4 servings.

327.8 cal; 28.1 g fat; 401.3 mg potassium; 20.5 g carb; 4 g fiber; 12.6 g sugar; 3.5 g protein

TIP

Because 24.7 grams of the fat content in this meal are healthy polyunsaturated fats and monounsaturated fats, you will actually improve your overall health and protect your heart. These fats help to lower your cholesterol and reduce your risk for heart disease. They also improve your mood, mental awareness, and reduce fatigue. The key to control your weight is not to cut out the fat completely, but to replace saturated and trans fats and learn to make healthy choices.

 

 

 

 

April 16, 2011

Baked Fish n’ Chips w/Homemade Tartar Sauce

Baked Fish n' Chips Baked Fish n' Chips

 

The sea captain would be impressed with this healthy fish n’ chips meal with homemade tartar sauce! Flaky halibut with homestyle fries and a side of tangy tartar sauce will leave you satisfied! Start cooking the french fries, then prepare the fish. Throw the fish in with the fries to finish them both at the same time for a real time saver!

BAKED CHIPS

2 medium potatoes, julienne cut into strips

Sprinkle seasoning salt

Sprinkle parmesan cheese, grated

Drizzle olive oil

DIRECTIONS

PREHEAT oven to 400 degrees.

SPREAD potato strips on bottom of greased cookie sheet.

SPRINKLE with seasoning salt and parmesan cheese. Drizzle with olive oil.

BAKE for 15-20 minutes until tender on bottom oven rack. (Toss prepared fish in on top rack after about 5 minutes…)

BAKED FISH

2 servings halibut (or other white fish fillets)

1 egg, slightly beaten

3/4 cup wheat flour

1 Tbsp Italian seasoning

1/2 tea basil, dried

1/2 Tbsp Mrs. Dash Salt-Free Original Blend seasoning

2 Tbsp Olive oil

DIRECTIONS

PUT egg in a shallow dish or plate.

MIX flour, Italian seasoning, basil, and Mrs. Dash seasoning and spread on the bottom of a plate.

DIP fish in flour mixture, then into egg, then into flour mixture again and coat really well.

PLACE fish in a greased baking dish and drizzle with olive oil.

BAKE  at 400 degrees for 12 minutes or until fish flakes easily.

TARTAR SAUCE

2 Tbsp Smart Balance Omega Plus Light Mayo Dressing

1/2 lemon, juiced (or 1 Tbsp)

1/2 Tbsp onion powder

1 pickle, 1/2 diced and 1/2 cut into quarter strips

1/2 tea celery salt

Pinch black pepper

DIRECTIONS

MIX all ingredients into a small bowl, leaving out pickle strips.

SERVE on top and extra on side of fish.

PLACE the pickle on the side of the plate for the finishing touch!

 

Makes 2 servings.

641 cal; 30 g fat; 55.6 g carb; 7.6 g fiber; 40.4 g protein

HCG Indian Curry Chicken

HCG approved Indian curry chicken recipe to spice up your day! The wonderful curry aroma is a delight to your senses. Top with freshly grated radishes for a slightly bitter, yet zesty flavor.

INGREDIENTS

100 grams chicken

2 cups vegetable stock, separated

3 Tbsp apple cider vinegar

1 Tbsp curry powder

1 tea cumin

1 tea garlic powder

1 tea ginger powder

Dash ground cloves

Dash of cinnamon

5 radishes

DIRECTIONS

PLACE 1/2 cup of the vegetable stock and remaining ingredients (minus the radishes) in a plastic bag and shake well. Refrigerate for at least 30 minutes.

EMPTY bag contents into frying pan along with another 1/2 cup vegetable stock and cook on medium heat for 14 minutes flipping chicken half way through, or until chicken juices run clear.

MEANWHILE continue adding small amounts of vegetable stock to pan to keep juices from burning.

GRATE 5 radishes and set along side and on top of chicken.

POUR remaining curry sauce over radish slaw.

 

Makes 1 serving.

183.1 cal; 2.7 g fat; 13.8 g carb; 3.2 g fiber; 24.9 g protein

March 22, 2011

Lemony Quinoa Salad

Quinoa “keen-wah” is the new rice…from South America! Protein, iron, magnesium, folate, phosphorous, manganese–the list goes on and on for this superfood! This little seed has it all, and its tasty too. Lemony Quinoa Salad makes a great lunch by itself or along side your dinner entrée.

INGREDIENTS

1 cup quinoa, uncooked

Lemony Quinoa Salad recipe

2 cups water

1 cup kidney beans, drained and rinsed

4 green onions, thinly sliced

2 celery stalks, sliced

1 tsp basil, dried

1 tsp oregano, dried

Pinch of Morton light salt

Pinch of black pepper

1 lemon, juiced

1/4 cup olive oil

DIRECTIONS

Lemony Quinoa Salad Recipe

1) Put raw quinoa and water in a pot and bring to a boil. Cover and simmer for 12 minutes, stirring occasionally. Spirals will begin to separate.

2) Whisk dried herbs, lemon juice, and olive oil in a small dish and pour over quinoa. Add beans, celery, and green onions to pot and heat for 2 minutes.

3) Serve warm or cool. Leftovers are even better the next day as the flavors marinade completely.

 

Makes 4 servings.

358 cal; 16.6 g fat; 44.3 g carb; 8.1 g fiber; 9.9 g protein

 

 

German Roulade

Roulade is a famous german dish with tender steak rolled around a pickle and bacon and cooked to perfection. These ingredients may sound like a strange combination, but this is actually one of my favorite meals! This is a healthier version, but just as delectable! Gravy can be made from the meat drippings and served over potatoes or steamed cauliflower.

German Roulade Recipe

INGREDIENTS

1 1/2 lbs. round steak

6 Tbsp mustard

3 Tbsp paprika

2 Tbsp garlic powder

Morton Light salt and pepper

2 Large dill pickles, low sodium

1/2 onion, thinly sliced

4 turkey bacon strips

cooking spray

1/2 cups water

1 can (14 oz.) beef broth, low sodium

1 bay leaf

2 Tbsp flour

2 Tbsp cold water

DIRECTIONS

1) Cut steak into 1/4-1/2 inch thick and 3 inch wide or pound thin with a mallet to make 4 filets. Generously spread mustard on one side of steaks. Sprinkle with paprika, garlic, salt and pepper.

2) Cook turkey bacon and cut slices in half. Slice pickles lengthwise into quarter strips. Place 2 bacon halves, 2 dill quarters, and a few slices of onion on one end of steak and form into a roll. Use toothpicks to fasten rolls.

3) Heat a skillet or pressure cooker over medium heat and coat bottom with cooking spray. Add rolled steaks and brown on all sides.

4) Pour water, beef broth, any remaining onions, and bay leaf into same pan. IF using a skillet: lower heat and simmer for 1 hour. IF using a pressure cooker: follow your pressure cooker instructions for securing the lid; once the steam is escaping at a steady rate, lower heat slightly to maintain steam and cook for 15-20 minutes; follow manufacturers instructions for cooling the pressure cooker. Remove meat when cooked and place in serving dish. Discard bay leaf.

5) Use drippings in pan to make gravy. Mix flour and cold water very well. Slowly wisk into drippings. Season with salt and pepper if needed. Boil for 1 minute. Pour gravy over meat and potatoes or cauliflower.

 

Makes 4 servings.

304.9 cal; 8.3 g fat; 13.8 g carb; 4 g fiber; 43.6 g protein

March 21, 2011

Lemon & Dill Halibut

Lemon Dill Halibut Recipe

This Lemon Dill Halibut recipe is great for any diet! Quick and easy meal with just a few ingredients that blend perfectly together. Your guest will also enjoy this romantic meal, so this recipe is for 2! *Follow tips to make this an HCG approved dish.

INGREDIENTS

200 grams (2 servings) halibut

1 Tbsp olive oil

1 lemon, zest and juice

1 1/2 tsp dill

1 tsp garlic powder

dash of cayenne pepper

1 Tbsp fresh parsley, chopped

2 servings green beans, cooked

DIRECTIONS

1) Preheat oven to 425 degrees.

2) Zest your lemon and set to the side.

3) Place fish in a nonstick baking dish. Drizzle olive oil and lemon juice over fish. Sprinkle with dill, garlic, and cayenne.

4) Cover and bake for 10 minutes until fish easily flakes. Garnish with parsley and lemon slice.

5) Serve with green beans sprinkled with cracked pepper and lemon zest.

TIPS

Firmly roll lemon on counter before you cut in half to get more juice out of your lemon! *To make this an HCG meal, omit the olive oil and add asparagus as your side dish!

 

Makes 2 servings.

255.8 cal; 9.9 g fat; 12.1 g carb; 0.6 g fiber; 29.3 g protein

Tuna Wontons

Light appetizer with cream cheese and flaky tuna fish in a crisp wonton shell. Because these are baked, not fried, they can be part of your healthy diet and they take less time to prepare.

INGREDIENTSTuna Wonton Recipe

1 can (3oz) tuna fish in water, drained
4 oz fat free cream cheese, at room temperature
1/4 cup light mayonnaise
1/2 tsp garlic powder
1/2 tsp onion powder
5 green onions, sliced
12 square wonton wrappers
dash of paprika

DIRECTIONS

Tuna wonton recipe.

1) Preheat oven to 350 degrees. Lightly coat a 12 muffin pan with nonstick spray.

2) Stir cream cheese, mayo, tuna, garlic, onion powder, and 1/2 green onions in a medium bowl until well combined.

3) Place one wonton wrapper in each muffin cup. Fill with tuna mixture. Sprinkle tops with paprika and remaining green onions.

4) Bake for 15 minutes until edges are golden brown.

Makes 12 servings.

61 cal; 1.9 g fat; 6.7 g carb; 0.5 g fiber; 3.9 g protein

 

 

March 6, 2011

Grapefruit Mint Cooler

HCG Grapefruit Mint Cooler DrinkHCG Grapefruit Mint cooler is one of my favorites! Refreshing drink that gets tastier the longer it sits. Serve with friends and they will never know it is meant for HCG dieters! Will keep in the freezer and be available for those spur of the moment ideas.

 

HCG Grapefruit Mint Cooler Recipe

WHAT YOU NEED

4 grapefruit, juiced

16 cube ice tray

fresh mint leaves

water

WHAT TO DO

1) Pour freshly squeezed grapefruit juice into ice cube tray and freeze for 4 hours or overnight.

2) Pour a tall glass of water and add 2 cubes and a few mint leaves to glass.

3) Let drink sit for a few minutes and enjoy! If you finish before the grapefruit cubes melt, add more water. Free refills for everyone!

TIP

If you don’t normally keep mint on hand, buy it once and add a few leaves to each cube before you freeze it. That way you don’t have to worry about it going bad before you have time to use it. If your drink is too sour, just add Splenda.

Makes 8 servings.

36.9 cal; 0 g fat; 9.2 g carb; 1.4 g fiber; 0.7 g protein

March 5, 2011

HCG Pesto Chicken

HCG Pesto Chicken is a hit for dinner! Moist chicken cooked in rich pesto sauce makes a great entree served next to a light side dish. The sauce can also be used over vegetables.

INGREDIENTS

400 grams chicken breast (4 servings)

6 cloves garlic

1/3 c fresh basil leaves

1 tea oregano, dried

1 Tbsp milk

3 Tbsp apple cider vinegar

1/3 cup water

5 Tbsp lemon juice

Salt and pepper to taste

DIRECTIONS

1) Fry chicken in a pan until cooked thoroughly.

2) While chicken is frying, puree remaining ingredients in a food processor to make pesto sauce.

3) Add pesto sauce to chicken and cook on medium heat until well coated.

TIP

For Phase 3:  Add 1/4 cup parmesan cheese and 1/3 cup pine nuts to pesto sauce. HCG Pesto Chicken Recipe

 

Makes 4 servings.

152.1 cal; 1.8 g fat; 10.2 g carb; 5 g fiber; 25.3 g protein