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Baked Crappie/Bass
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Spinach Roll-ups
Spinach Roll-ups
Utensils: - parchment paper - 9-by-12-inch baking dish Ingredients for 4 servings: - 5 eggs - 500 g (17 oz.) fresh or frozen spinach - salt - pepper - 1 clove garlic, minced - ½ bunch chives, chopped - 2 cups yogurt or cottage cheese - Optional: 200 g (7 oz.) lean cooked ham Tip: Use sorrel or watercress instead of spinach. Directions: 1. Preheat an oven to 400°F (200°C). Line a baking dish with parchment paper. 2. If using frozen spinach, thaw the spinach or cook the fresh spinach. 3. Drain in a sieve. When cool, press spinach to remove excess water (or, better yet, drain overnight on paper towel). 4. Beat the eggs and add the spinach. 5. Season to taste. 6. Pour mixture into the baking dish. 7. Bake for 20 minutes and let cool. 8. Place a piece of parchment paper on a clean work surface and unmold the omelet. 9. Combine the yogurt, garlic, chives, salt and pepper 10. Spread the yogurt mixture over the omelet. For a more substantial meal, carefully top with overlapping ham slices. 11. Roll tightly starting at the short end. Wrap in plastic wrap. 12. Refrigerate for at least 3 hours before slicing. Presentation: Serve spinach roll-ups with turkey or white fish or as a main dish (with ham). -NOT REALLY FOR THE PHASE 1 OR 2 DIETER, HOWEVER THIS RECIPE LOOKS REALLY LOW CARB AND WONDERFULLY YUMMY. |
Greek Shrimp Scampi (SUPER YUMMY)
This recipe isn't compliant with phase 1 but it is SO DELICIOUS!!! I made it as called but not with the linguini. Just the shrimp and everything else. YUMMY!!
Ingredients
Place a large pot of water on the stove to boil. Salt water and cook pasta to al dente. Season the shrimp with salt and pepper. While the pasta water comes to a boil, heat extra-virgin olive oil in a deep skillet with garlic. When garlic is brown, remove and reserve. Add shrimp and cook 3 to 4 minutes. Add red pepper flakes, lemon zest, oregano, olives, and wine and cook together a couple of minutes more. Remove from heat. Add a ladle of starchy pasta cooking water to sauce and some lemon juice. Remove the sauce from the heat. Drain pasta and add to the skillet. Let pasta soak in juices for a minute then toss with parsley and feta. Use tongs to pull pasta from skillet, giving it a turn to twist in as many ingredients as possible. Then, use the tongs to remove and arrange the shrimp and ingredients that may remain in the pan, distributing them evenly among the portions. |
Ip Legal Chicken Picatta
Chicken Picatta
Heat skillet pan over medium heat with about 2 tbls of EVOO. Sprinkle the chicken breast with the ms. dash spice and sea salt and pepper an place in the heated pan. Let the chicken brown on both sides. Once the chicken is done place on plate with a drizzle of the EVOO and lemon juice and capers-all to taste. |
Turkey Pepperoni Chips
lay pepperoni on sheet bake at 350 for about 10 min. Transfer to a paper towel, and pat grease off of them. let cool a few minutes! The family loved them! |
This looks yummy. Will try it soon.
STIR - FRIED CABBAGE AND TURNIPS 1 1/2 tbsp. olive oil 2 c. coarsely chopped cabbage 1/2 lb. turnips, cut into 1/4" cubes 1/4 tsp. ground cumin In a heavy skillet heat the oil over moderately high heat until it is hot but not smoking and in it cook the cabbage and the turnips with the cumin and salt & pepper to taste over moderate heat, stirring for 7-9 minutes or until the vegetables are just tender. Serves 2. |
Celeriac Chips
Go to about.com and search for low carb recipes then celeriac chips for a "How to" slide show on how to make these substitutes for potato chips.
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Crispy Turnip Fries
8 med. turnips
1 tsp garlic powder 1 tsp. onion powder 1 tsp. ground paprika Preheat oven to 425 degrees F. Spray a large baking sheet with nonstick cooking spray. Pare and cut turnips into 2 1/2 x 1/2 inch sticks. In gallon-size sealable plastic bag, combine garlic powder, onion powder and paprika. Add turnips; seal bag, squeezing out air; toss to coat turnips. Place turnips on baking sheet. Bake 15-20 minutes or until turnips are tender and golden. Makes 8 servings. ***Haven't tried it this way yet but the title said they are crispy |
Chicken Kabobs
Chicken Kabobs - I believe this is Phase I compliant
Serves 1 Ingredients: 5 oz chicken, cubed WF Balsamic Dressing (marinade) 1/3 c Green Pepper 1/3 c Zucchini 1/3 c Asparagus Butter Lettuce 1 tsp Olive Oil ½ tsp Apple Cider Vinegar Mrs. Dash 1/8 tsp Sea Salt Garlic Powder Onion Powder Red Pepper Flakes Directions: Marinade 5 oz of chicken in fridge for at least 4 hours using Waldon Farms Balsamic Dressing or marinade of choice Warm up George Forman Grill Chop up vegetables in bite size pieces. Toss in Olive oil, apple cider vinegar & spices. Put chicken on skewer & put on George Forman Grill along with loose vegetables. Cook until chicken is cooked through. Lay out butter leaf lettuce on plate, serve chicken and vegetables on top of butter lettuce. Sprinkle with remaining days salt. |
Beef & Greens
Serves 1 Ingredients: 5 oz Beef (tenderized & cut in to strips) 2 c Select veggies, chopped (celery, zucchini, peppers, bok choy) 1 Romaine Heart Marinade: 1 tsp olive oil ½ tbsp soy sauce ¼ tbsp apple cider vinegar 1 green onion, chopped splash of beef stock red pepper flakes garlic powder onion powder splenda Directions: Put beef in a ziploc bag & add marinade ingredients. Let sit in fridge for at least 4 hours Spray skillet with PAM & add beef & marinade mixture, cook until browned. In the meantime steam chopped veggies for approx 5 mins. Add to skillet once meat is browned. Mix around & add chopped romaine heart just before serving. – let wilt. Sprinkle with remaining days salt if available *add extra beef stock to skillet if beef/veggie mixture is dry |
Chicken StirFry
5 oz chicken breast, cubed ½ c bok choy, chopped ¼ c broccoli, chopped ¼ c celery, chopped 1 c romaine lettuce, chopped Sauce 1½ tsp olive oil 1 tsp apple cedar vinegar ½ tbsp splenda ½ tbsp soya sauce garlic powder to taste onion powder to taste red pepper flakes to taste 1 green onion, chopped Directions: Spray pan with pam and sprinkle some salt, pepper and garlic powder on chicken. Put in pan and stir fry until browned. Mix ingredients for stir fry sauce together. Add bok choy, broccoli & celery, saute until tender. Make a well in the center of the veggies/chicken and pour in sauce, let it heat through and cook garlic/green onions prior to mixing through stir fry. Mix in. Add romaine lettuce, mix around until wilted. Serve |
Spinach Frittata
Ingredients: 1 pkg IP Fine Herb & Cheese Omelet (mixed as per directions) 1 c Spinach ½ c Asparagus (5 spears), chopped 1 Green Onion, chopped ½ c Tomato, chopped Garlic Red Pepper Flakes ¼ tsp Sea Salt ½ tsp olive oil Directions: Turn oven broiler on to approx 350F In saute pan (safe for oven) saute asparagus, green onion garlic, & red pepper flakes in a ½ tsp of olive oil. Add spinach and let wilt, sprinkle most of the sea salt and stir in Pour Omelet mixture over the top of the sauted vegetables and put in oven until cooked through (approx 5-7 mins) Take out of oven, flip on to a plate, add tomatoes and remainder of salt Serve. |
BRUSHED EGGPLANT
Active time: 10 minutes Time to table: 50 minutes Serves 4 DRESSING 1 tablespoon good vinegar 1 tablespoon Dijon or Spicy Brown mustard 1/2 teaspoon kosher salt 1 tablespoon good olive oil 1 pounds eggplant, stem removed, cut in 3/4 inch slices Salt & pepper (you can add any additional) Preheat oven to 375F. Combine dressing ingredients in a small bowl. Arrange eggplant on a baking sheet cut-side up (you might cover with foil unless it's non-stick). Brush the up-facing side of each slice, turn those with two cut sides upside down and brush the cut sides. Sprinkle with salt and pepper. Bake for 20 minutes. Remove from oven, turn slices over and bake another 20 - 25 minutes or until golden and soft. I will be doing these in circular slices. |
Naked Boneless Nuggets
Season both sides of some Skinless Boneless chicken strips with garlic powder, salt, pepper and smoked paprika. Drizzle a little olive oil over the top of each piece. Bake 350 for 10 min turn, bake another 10 min. |
Taco Seasoning
Taco Seasoning
*great for making 'lettuce taco cups' Ingredients: 2 tbsp chili powder 1 1/2 tbsp cumin 1 1/2 tsp paprika 1 tbsp onion powder 1 tbsp garlic powder 1/8 tsp cayenne pepper (mild) or 1/4 tsp cayenne pepper (hotter) Combine all ingredients, blending well - store in an airtight container. Use 2 tbsp per pound of ground beef, turkey or chicken Yield: approx 4 batches |
Cajun Seasoning
Cajun Seasoning
*great for sprinkling over chicken, steak, pork & fish Ingredients: 2 1/2 tbsp paprika 2 tbsp salt 2 tbsp garlic powder 1 tbsp black pepper 1 tbsp onion powder 1 tbsp cayenne pepper 1 tbsp dried oregano 1 tbsp dried thyme Directions: Combine all ingredients thoroughly, and keep in an airtight container Yield: makes approx 2/3 cup |
Jerk Seasoning
Jerk Seasoning
*Sprinkle over chicken, pork chops, or fish prior to cooking; it's hot, sweet & spicy! Ingredients: 1 tbsp onion flakes 2 tsp ground thyme 1 tsp ground allspice 1/4 tsp ground cinnamon 1 tsp black pepper 1 tsp cayenne pepper 1 tbsp onion powder 2 tsp salt 1/4 tsp ground nutmeg 2 tbsp Splenda Directions: Combine all ingredients, and store in an airtight container. Yield: Makes about 1/3 cup |
Barbecue Rub
Barbecue Rub
Ingredients: 1/4 c Splenda 1 tbsp seasoning salt 1 tbsp garlic powder 1 tbsp celery salt 1 tbsp onion powder 2 tbsp paprika 1 tbsp chili powder 2 tsp pepper 1 tsp lemon pepper 1 tsp sage 1 tsp dry mustard 1/2 tsp dried thyme 1/2 tsp cayenne pepper Directions: Combine everything, stir well and store in a shaker. Sprinkle over pork, beef and chicken. Yield: Makes approx 2/3 cup |
Ketchup Recipe
6 oz tomato paste 1/2 c water 1/4 c apple cider vinegar 5 tsp Splenda 1/4 tsp onion powder 1 tsp salt 1/8 tsp allspice 1/8 tsp ground cloves 1/8 tsp cinnamon 1/8 tsp garlic powder Mix all ingredients in saucepan, simmer over low heat until well blended. Keep in refrigerator in airtight container FYI: this is for 25 servings of 1 TBSP There is 1.7g of carbs per serving which come from the tomato paste - which the only ingredient is tomatoes which is an allowable occasional vegetable...so just use in moderation! |
Sweet & Sour Sauce
1/2 Tbsp Worchester 1/4 c Vinegar 1/2 c Water 3 Tbsp Splenda 1/2 C Homemade Ketchup 1 tsp Onion Powder *use to cook meatballs etc |
Simple Shrimp Glaze
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Chicken-Sauerkraut Bake
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Chicken Scrumptious
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Lemon Chicken
Place chicken breasts in a greased 9 x 13-inch baking dish. In a small bowl, mix together lemon juice, oregano, salt and pepper. Pour over chicken. Place in oven. Brush with olive oil every 10 minutes, turning chicken pieces over occasionally. Bake for 40 to 50 minutes or until juices run clear when pierced with a fork. |
Grilled Tarragon Chicken with Mustard Sauce
In small bowl, combine mustard, tarragon and lime juice and mix well with fork. Brush mustard-tarragon mixture on each chicken cutlet. Grill chicken until done, about 4 minutes on each side. Do not overcook. |
Chili-Rubbed Tilapia with Asparagus and Lemon
Ingredients
Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish. |
Oven-Roasted Cilantro-Lime Alaska Halibut
SERVES 10
1. Combine lime zest, cilantro, garlic, cumin and olive oil. 2. Season halibut to taste with salt and pepper;coat pieces with cilantro-lime mixture. 3. Roast fillets at 425°F until cooked through. |
Spicy Cumin-Scented Grilled Alaska Halibut
SERVES 10
2. Season halibut to taste with salt and pepper; coat with spice paste. 3. Grill to desired doneness. |
ZUCCINI "PASTA"
2 pounds zucchini (or a combination of yellow and green zucchini) 2 tablespoons extra virgin olive oil Sea salt and freshly ground pepper 3/4 cup fresh tomato sauce (optional) 1. Using a vegetable peeler, cut the zucchini into lengthwise ribbons. Peel off several from one side, then turn the zucchini and peel off more. Continue to turn and peel away ribbons until you get to the seeds at the core of the zucchini. Discard the core. You can also do this on a mandolin, adjusted to a very thin slice. 2. Cook the zucchini strips in two batches. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. When it is hot, add the zucchini ribbons and 1/2 teaspoon sea salt. Cook, tossing and stirring the zucchini, for two to three minutes, until softened and beginning to turn translucent. Adjust salt and add freshly ground pepper to taste, and transfer to a serving dish. Repeat with the remaining olive oil and zucchini. Serve, topping with tomato sauce and freshly grated Parmesan if desired. Yield: Serves four Advance preparation: This dish is best served right away. But you can enjoy leftovers, which I like to eat cold, doused with lemon juice and a drop of olive oil. Be careful not to overcook them. They fall apart otherwise. |
SUPERBOWL
Spicy chicken legs: Ingredients: •2 tablespoons olive oil •2 teaspoons paprika •1 teaspoon dried thyme •1 teaspoon chili powder •1/2 teaspoon dried cumin •1/2 teaspoon garlic powder •1/2 teaspoon sea salt •1/2 teaspoon pepper •1/4 teaspoon ground nutmeg •6 chicken legs with thighs, rinsed and patted dry) Directions: In a small bowl, mix oil and spices. Rub chicken legs with spice mixture; arrange on a baking sheet. Refrigerate 30 minutes.Heat oven to 350F. Bake chicken 40 to 45 minutes or until cooked through |
SUPERBOWL
Chili Maple Ribs Ingredients: •Ribs: •4 pounds pork spareribs •1/2 teaspoon sea salt •1/2 teaspoon freshly ground black pepper •Glaze: •1 tablespoon olive oil •1 small onion, coarsely chopped (about 1/2 cup) •1/2 cup sugar-free pancake syrup •3 tablespoons red wine or cider vinegar •3 tablespoons Dijon mustard •1 tablespoon chili powder) Directions: Grill Method:Preheat grill to a low setting. Sprinkle ribs with salt and pepper; set aside. In a medium saucepan over medium-high heat, heat oil for 1 minute. Add onion and saut until softened, about 4 minutes. Stir in syrup, vinegar, mustard and chili powder. Reduce heat to low and simmer until slightly thickened, about 15 to 20 minutes.Place ribs on grill, cover and cook 45 minutes, turning three times. Brush ribs with glaze and continue cooking for another 45 minutes, turning and brushing with glaze several times. Serve immediately.Oven Method:Preheat oven to 325 F. Sprinkle ribs with salt and pepper; set aside. Make glaze as directed above.Place ribs on baking sheet, cover with foil and bake 45 minutes. Remove foil, brush ribs with glaze, and continue baking for 45 more minutes, turning and brushing with glaze several times. |
Dang, I don't eat ribs and that rcecipe has my mouth watering.
This recipe would be good on salmon for all you salmon lovers!!!! |
No Mayo Deviled Eggs 2
1. Cut peeled eggs in half length wise and place yolks in a mixing bowl, set the whites aside. Mash the yolks with the back of a fork and add olive oil, vinegar, and lemon juice. Mix well and salt and pepper to your liking. 2. Spoon or pipe the filling back into egg white. 3. Cover and refrigerate at least one hour before serving. |
Crab-Stuffed Mushrooms
This is not IP Phase 1 compliant, it is Phase II compliant.
Ingredients
Directions 1Rinse and drain crabmeat; combine crab in a medium bowl with onions, oregano, thyme and pepper. 2Add mayonnaise and 1/4 cup of cheese and mix well; chill in refrigerator until you're ready to stuff mushrooms. 3Preheat oven to 350 degrees. 4Clean, dry and stem mushrooms; discard stems. 5Scoop out and discard gills. 6Fill mushrooms with the crabmeat mixture. 7Brush olive oil on mushroom caps; place stuffed caps on a cookie sheet, jelly roll pan or shallow baking dish lined with aluminum foil. 8Sprinkle with 3 Tbsp cheese and paprika; bake for 15 minutes and serve. |
SUPERBOWL
RED PEPPER SAUCE FOR CRABCAKES OR CRABSTUFFED MUSHROOMS: Ingredients: 3-4 roasted red bell peppers (store-bought[rinse and drain oil off] or roasted in the broiler. If you feel like extra work, plop it on a stove burner, rotate to roast each side, and remove carbon layer) 1/4 cup fresh lemon juice 3/4 cup olive oil 1/2 cup chopped onion 1/2 cup chopped green onions 1/4 cup chopped celery 2 tablespoons chopped garlic 2 tablespoons prepared horseradish 3 tablespoons Creole whole-grain mustard 3 tablespoons prepared yellow mustard 3 tablespoons chopped parsley leves 1 teaspoon sea salt 1/4 teaspoon cayenne pepper 1/8 teaspoon freshly ground black pepper Directions: Combine all ingredients in the bowl of a food processor and process for 30 seconds. Use immediately or store. Will keep for several days in an airtight container in the refrigerater. |
I just made this recipe yesterday and it makes me want to eat my lettuce. Originally it is from the IP recipe book, but of course I modified it.
Soy Sesame Dressing 1/2 cup soy sauce 1/4 cup olive oil - the book says 1 cup canola oil! 1 Tbsp sesame seeds chopped spring onions (small handful) - book says 1/8 medium onion. 2 Tbsp lemon juice (I squeezed 1/2 a lemon into it) pepper (lots- 8 turns of my pepper mill) - 1/2-3/4 tsp The book lists 1 1/2 tsp Splenda or Stevia also. I thought this tasted good without it. In a food processor or blender, mix all ingredients together until onion is liquefied. The recipe book says to add the oil last after the other ingredients are mixed. |
Seafood Stew
Ingredients: 2 teaspoon(s) extra-virgin olive oil 1 medium onion, minced 1 clove(s) garlic, minced 1/2 teaspoon(s) dried thyme 1/2 teaspoon(s) fennel seed 1/4 teaspoon(s) salt 1/4 teaspoon(s) freshly ground pepper crumbled saffron threads 1 cup(s) no-salt-added diced tomatoes, with juice 1/4 cup(s) vegetable broth 4 ounce(s) green beans 4 ounce(s) bay scallops 4 ounce(s) small shrimp -------------------------------------------------------------------------------- Directions 1.Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds. 2.Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes. 3.Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Phase I people: Because of the scallops and tomatoes, eat only on a day when you haven't eaten a restricted item. |
Hi everyone. I'm new to everything about this. I am on day two of the IP diet and struggling to find tastes that I like. I did well with the mushroom soup yesterday. I stocked up on WF dressings and I can't stomach them. Does anyone have ideas or recipes to help me out? Also, I have seem some posts about alternative places to order protein drinks. Is that in place of the vanilla and chocolate drinks from IP, or is it something different for a later phase? Finally, is any lettuce acceptable (bib, romaine, etc)? Like I said, I'm new to all of this and any help would be much appreciated. Thanks.
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Raspberry Dressing
In a Good Season's dressing container (free with purchase at the grocery store) fill it with vinegar to the V line In a different small container mix the raspberry jelly mix with 2 oz of COLD COLD water, shake and add to dressing container fill until the O line with Extra Virgin Olive Oil Add 1 tsp of poppy seeds Shake and put in fridge |
Naked Buffalo Chicken Salad
Make Naked Buffalo Wings (bake at 350 for 10 min on each side, seasoned with salt pepper and garlic powder. Coat with Frank's Red Hot Sauce and cook another 5 min.) Cut 4 wings into bite size pieces and toss with romaine lettuce and Walden Farms Blue Cheese dressing! |
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