Hot & Sour Thai Shrimp Soup

Instructions

1. Bring the broth to a boil.
2. Add the ginger, lemongrass, lemon juice, onion, and pepper.
3. Simmer for 10-15 minutes.
4. Add the shrimp and cilantro and cook another 8 minutes.
5. Serve hot.
6. Remove lemongrass before serving.
7. Makes 1 serving (1 protein)

Asian Cucumber Salad

Instructions

1. Mix ingredients together
2. Marinate for 15 minutes or more
3. Serve chilled.

Cucumber Shrimp Salad

Instructions

1. Cook shrimp, and then chill for 1 hour or longer.
2. Mix all ingredients in a bowl.
3. Serve immediately or place in the fridge.

Hot & Sour Beef Soup

Phase 3

Ingredients

• 100 grams lean ground beef
• 1 tsp. fresh grated ginger
• 1 tsp hot pepper flakes (more if you like it hotter)
• 1/4 C. braggs liquid aminos
• 1 tsp. vinegar
• 2 cup chopped cabbage
• 1 cup canned diced tomatoes
• 1 cup sliced green onions (tops and bottoms)
• 1 stalk lemon grass..slit length wise
• 2 cloves minced garlic
• 1 tsp. lime juice
• 2 cup water

Instructions

1. Brown the ground beef.
2. Add the rest of the ingredients and simmer for 10 to 15 min.
3. Makes 2 very large servings, 200 calories per serving.
4. If you’re not mixing veggies, omit the onion and substitute onion powder. Count the tomato as a fruit.

Chicken & Brussels Stew

Instructions

1. Sauté in an nonstick skillet with a little bit of chicken broth (1/4 cup) - it will evaporate so stay close
2. Cook until almost caramelized.
3. Slice one zucchini (about 1 1/2 cups sliced) and chop in blender with just enough chicken broth (1/4 cup) to make blender work.
4. Pour into skillet with cooked garlic and onion set aside.
5. In empty blender-(just rinse it out) add 1/4 cup low-fat cottage cheese with
   about 1/2 cup chicken broth and blend until liquid.
6. Pour this also into the skillet and cook on med-high until a lot of broth is evaporated.
7. Put back in the blender and blend until thick and ‘creamy’. Salt and pepper to taste.

Thai-Style Garlic Beef

Instructions

1. Cook the beef thoroughly, then season it.
2. Add the garlic and let it cook for a bit.
3. Add the cabbage and more seasonings and mix everything together, add a little water and let it wilt as much as you like.

Buffalo Chicken Salad

Instructions

1. Marinate the chicken in the wing sauce for about an hour and then grill it.
2. To assemble the salad, place greens on a plate with celery sticks, and sprinkle chopped green onion over the top.
3. Combine about 1/4 cup blue cheese dressing with about a tablespoon of the wing sauce and pour over top of the salad.
4. Slice chicken and place on top of salad.

Chicken Cordon Bleu

Instructions

1. Make your bread crumbs by placing the Melba in a bowl, Ziploc or mortar and pestle.
2. Add the seasoning and crush the Melba to a crumb texture of your liking.
3. Take the chicken breast and make a slit in the side of it.
4. Insert the broccoli and spoon the cottage cheese in on top of the broccoli.
5. You can add the Walden Farms Blue Cheese dressing as well for some extra flavor.
6. It can be difficult getting the stuffing to stay in the chicken so you can “stitch” the chicken closed with the tooth picks.
7. Roll the chicken in the crumbs and add the remaining bits on top.
8. Bake in the oven at 375 for about 30 min.

Lime Shallot Tilapia

Instructions

1. Squeeze lime over tilapia filet, and season to taste with fresh pepper and salt.
2. Under the fish sprinkle half the shallot, and the other half on top of the fish.
3. Broil on low for 4-5 minutes a side.

Mustard Dill Shrimp

Instructions

1. Marinate the shrimp in the vinegar and mustard for about 30 min.
2. Spray a HOT skillet with cooking spray.
3. Add shrimp and toss in the skillet for about 1-2 minutes until it just starts to turn pink.
4. Remove from skillet and set on a plate.
5. Add garlic and chicken broth.
6. Whisk together and let reduce a bit.
7. Add dill then add shrimp back in for 1 minute.