phase 1 recipes

[noranoranora]

I have some phase 1 recipes that I'd be happy to PM
to anyone... I belong to the SBD site and I've copied and pasted some recipes from there but I'd prolly get booted from that site if I posted them here. I think I paid something like $30us to belong to that site so you can understand why I don't want to be booted....

[ellis]

Nora, could you PM me the recipes? Thank you so much!
:grouphug:

[operadog]

Hi Nora,

Doo you have the recipe for Chicken with pistacios - I think it's a salad? If so, yes please PM it to me!

TIA

Anna

[dentrassi]

Nora-Would you please PM the recipes to me also? THANKS!!

[Suzanne 3FC]

There are a lot of Phase 1 recipes on the prevention forum. I bookmarked it because it was too frustrating trying to find it again. Their forum is full of info, but it moves so fast it makes me motion sick!!

http://forums.prevention.com/viewMessage.jsp?message=51150&thread=10756&forum=40 for phase 1 recipes and http://forums.prevention.com/thread.jsp?forum=40&thread=11822 for phase 2 recipes.

Nora, just out of curiosity, are the recipes from these threads from the SBD site?

[noranoranora]

Sorry, gals. Turns out I can't include attachments with PM's or if you can, I don't know how. Please email me at tyrannanora@yahoo.com for a copy of the word attachment. Also, could you include "fat chicks recipes" in the subject so I know it's not spam?

thanks.

Suzanne, I went and checked out Heidi's recipes and they don't look familiar at all. Thanks, I bookmarked the site. :)

[2BFIT1]

This one is soooo good, even for left-overs!!!

1/2 cup shelled pistachio nuts, finely ground
1/2 + 1/4 tsp salt
1/2 tsp + 1 pinch freshly ground black pepper
4 boneless, skinless chicken breast halves
2 TBS extra virgin olive oil
1/2 cup diced sweet white onion
1 head romaine lettuce

DRESSING:
1 tsp grated sweet white onion (I just diced it)
1 large ripe avocado, pitted and peeled
3 TBS extra virgin olive oil
3 TBS fresh lime juice
1 TBS water

Directions:
To make the salad: Preheat the oven to 375 degrees F. Mix the nuts in a pie plate (or dish) with 1/2 tsp salt and 1/2 tsp pepper. Predd the chicken into the nut mixture. Heat 1 TBS of the oil in a skillet and cook the coated chicken breasts, 2 minutes each side. Place the pre-cooked breasts in a baking dish and bake for 15 minutes until done.

Heat the remaining TBS of oil in a non-stick skillet over high heat. Add the onion, 1/4 tsp salt, and pinch of pepper. Cook until the onion is browned.

Line 4 serving plates with the lettuce. Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with the dressing.

To make the dressing: Puree the cooked onion,avocado, oil, lime juice and water in a blender or small processor.

Nutritional Info:
481 cals
39 total fat (5 g sat, 34 mono)
70 mg cholestero;
13 g carbs
33 g protein
5 g fiber
520 mg sodium

[meg 1+2]

Hi all,

For those of you that are not fond of the Ricotta desserts, because it seems too gritty, I mix equal parts of cottage cheese and ricotta and put it through the food processor. Let it whirl for 3 to 4 minutes...comes out nice and smooth.

My favorite is Maple Walnut...I just wing it but add maple extract, teaspoon splenda and a few chopped walnuts, I freeze it and take out one hour before I want to eat.

For all the newbies...I buy 4 pounds of Ricotta at a time and make up several different flavors and freeze in 1/2 cup servings. This way they are on hand for those weak moments.

I'm on phase 2 so I even mix fresh strawberries in there. Have fun with this...you may like it!!!

Meg~~~~~~~~~~~~~~~

[Suzanne 3FC]

Yum! I'm going to have to buy some new flavorings. I really enjoyed the lemon ricotta, then made a big batch at once. Unfortunately, I got some of the bitter white from the lemon in it, and it ruined the whole thing! I'll have to be more careful next time.

I'm glad to know it freezes well, thanks for the tip!

[ellis]

I'm going to freeze mine! Thanks, Meg!

I find that the different brands of ricotta have different consistancies. I didn't know what people meant when they said "gritty", because the ones I'd bought were all incredibly smooth. But I bought a different brand last week, and it WAS gritty! So shop around.

[Ruthxxx]

Oh my! Desserts! How incredibly decadent! I want to be in Phase 2 like Meg for the berries. Guess I need to do Phase 1 first - dammit!

[meg 1+2]

Hi All,

Yes Ruthie...you must do Phase 1 and is it ever worth it!! :lol:

Every day I am amazed at how my life is not centered around food anymore!!!! Oh ya, I still like to eat, but I truly do not look for in between snacks and I find myself looking for a refreshing drink instead of something to eat.

Also, eating the correct foods satisfies you so fast. On phase 1, I was eating until I was full (as recommended) I am in my 7th week and my portions are now so much smaller! It's funny, when I make my dish at dinner, I fill my plate according to my old lifestyle and I end up with another meal left. So now I find myself thinking about what I used to say to my kids..."take a little at a time and if you want more go for it". I finally got that portion control thing down pat!!!!! :D

If I had any advise for all of you just starting it would be...hang in there...phase 1 works!!!!

Have a great day~~~~~~~~~~~Meg

[dentrassi]

Meg-Great ideas for the ricotta dessert, thanks!! The maple-nut variation sounds great!

Ruth-Think how much MORE you'll appreciate the berries if you do phase I first!!!

Ellis-Glad to hear that, because the stuff I've been using was gritty! I didn't mind it too much, but smooth would be better.

[ellis]

I believe it says, "Extra Smooth" on the container. :D

[dentrassi]

Well the stuff i bought said, "EXTRA CHEAP" on the container!!! (I guess you really DO get what you pay for!!!)

[meg 1+2]

:lol: Den,

I am Italian and was brought up on Ricotta and I haven't found a Store Brand that was worth eating yet.

I don't know what you have out your way but I would stick to the name brands...and don't forget you can do the ricotta, cottage cheese combination or just whip up the cottage cheese with the extracts etc..

Don't give up on it!

Meg

[dentrassi]

Meg-You are probably right!! I'll try the name brand as soon as I use up the cheap stuff. (1 tub down, 1 to go!!) My DH is part Italian (and part Norwegian....Passionately Depressed as I usually describe him!! [And skinny too, the bum!!]) He is ADDICTED to Cannoli, and can eat quite a few in a sitting. I've been working on low carb Italian meals, and then just giving the rest of the family pasta to up THEIR carbs a bit.

[susie]

Both of the following recipes are from "Weber's Big Book of Grilling" a fabulous cookbook for year round grillers. They are both borderline Phase 1 Recipes but low fat cheeses could easily be substituted

Artichoke Stuffed Chicken Breasts
Serves 4

Stuffing:
2 Tablespoons Extra Virgin Olive Oil
1 teaspoon Dried Thyme
1/4 teaspoon Crushed Red Pepper Flakes
1 jar (7oz) Artichoke Bottoms or Hearts.
2 teaspoons minced Garlic
1/4 teaspoon Freshly Ground Black Pepper
3 ounces fresh Goat Cheese, Crumbled (or 3 wedges Laughing Cow Light or even light Cream Cheese?)
3 Tablespoons Minced Sun Dried Tomatoes
2 Tablespoons Finely Chopped Fresh Basil

4 large boneless Chicken Breast Halves (about 8 ounces each)
Olive Oil
Kosher Salt
Ground Black Pepper

To Make Stuffing:
In a medium saute pan, combine olive oil, thyme and red pepper flakes. Set pan over medium high heat and warm the mixture for 1 to 2 minutes. Drain, rinse and coarsely chop the artichokes and add along with garlic, salt, and black pepper. Cook for 3 or 4 minutes stirring occassionally. Remove from heat. Add cheese, sun-dried tomatoes and basil. Mix to evenly distribute ingedredients and allow to cool.

Rinse Chicken Breasts under cold water and pat dry.
Variation - Recipe calls for the breasts to be pounded flat, spread with stuffing and closed with toothpicks. Instead, I cut a little hole in the thick side of the breast and wiggle the knife inside to make a pocket. Then I end up with a little hole to stuff through and close with a toothpick. That gives much less chance of the stuffing oozing out.

Brush or spray both sides of stuffed breasts with olive oil and salt and pepper. Grill over Direct Medium heat on barbeque until meat juices run clear and cheese is melted, 8 to 12 minutes, Remove from Grill, remove toothpicks and serve warm.

Another Stuffing Recipe - It is written for Veal Chops but I love it with chicken prepared for grilling like above.

Spinach Stuffing
1 Tablespoon Extra-Virgin Olive Oil
1/2 Cup finely chopped yellow onion
2 teaspoons minced garlic
2 plum tomatoes, cored, seeded, and chopped
1 package, defrosted frozen chopped spinach, squeezed VERY dry
3 slices prosciutto (2 ounces) very finely choped
1/2 cup coursely grated Fontina Cheese
1/2 teaspoon Kosher Salt
1/4 teaspoon fresh ground black pepper

To make the stuffing: In a large saute pan over medium heat warm the olive oil and cook the onion until soft, 5 to 6 minutes. Add tomatoes and cook for 3 minutes. Add the spinach and cook for 2 minutes. Remove from heat and allow to cool for 3 or 4 minutes. Add remaining stuffing ingredients and mix. Divide stuffing in 4 portions for stuffing veal chops or chicken breasts

[Ruthxxx]

Oh, Susie - thanks so much! I have absolutely everything I need to make that for dinner tomorrow night - Day 1 of Phase I!

[dentrassi]

Thanks to Nikkic who posted these 11/7/02 under Low carb Recipes (3FC):

#1
1 small onion finely chopped
1/2 tsp. salt
1/2 tsp. celery seed
1/8 tsp. cinnamon, ground
1/8 cup cider vinegar
1/4 cup sugar free ketchup
1 Tbsp. mustard
1/4 tsp. nutmeg, ground
1/4 tsp. splenda
1/2 cup water
1/2 to 1 tsp hot sauce, to taste

Combine all ingredients in a medium sauce pan and cook until just boiling. Then simmer for 5 minutes.
-------------------------------------------------------------------------------------------------
#2
3 Tbsp. extra virgin olive oil
1 small onion, chopped fine
2 cloves garlic, chopped fine
1/2 tsp. cayenne pepper, (or to taste!)
1 tsp. ground ginger
1 tsp. dry mustard
1 tsp. salt
1/4 tsp. allspice
1 15 oz. can tomato puree, sugar free
2 Tbsp. splenda
1/4 cup vinegar
1/4 tsp. black pepper

Heat the oil in a saucepan over medium heat. Add onion and garlic, cook til soft. Add cayenne, ginger, mustard, salt and allspice. Cook for a couple of minutes. Add the remaining ingredients and bring to a boil. Reduce heat to low and simmer, stirring often until slightly thickened, about 15 minutes.
-------------------------------------------------------------------------------------------------
#3
1 large onion, sliced thinly
4 cloves garlic, crushed
1 tsp. salt
1 tsp. crushed red pepper flakes
1/2 tsp. black pepper
1 tsp. paprika
1 tsp. chili powder
2 Tbsp. Worchestershire sauce
2 tbsp. vinegar
1 tsp. liquid smoke, hickory if possible
3/4 cup sugar free ketchup
3/4 cup water

Combine all ingredients in a saucepan, heat, stirring frequently until thick, about 15 min.


I think I'd skip the sugar free ketchup and just use a sugar free tomato sauce or puree. This SHOULD be phase 1 legal as long as we stay within the tomato limits!!!

[CanonGal]

Bumping this up for all us newbies.

[Ruthxxx]

I'll move this to recipes.