Baby Bok Choy Soup

Ingredients:

2 c (142 g) Baby Bok Choy, finely chopped
1.5 c Chicken stock
1 Green onion, diced

To Taste:
soy sauce
garlic powder
onion powder
ginger
red pepper flakes
sea salt
pepper

Directions:

Stir fry the baby bok choy until tender using 2 tbsp of the chicken broth and a spray of cooking spray. Pour in remaining chicken stock and flavor with above mentioned spices to your taste. Add green onion and serve as a soup once broth comes to a low boil.

Rosemary Chicken
 

• 4 Boneless Skinless Chicken Breast Halves
• 2 t dried Rosemary
• 1 t Dried Oregano
• 1 T Lemon Juice
• 1 T Oil
• Salt and Pepper to Taste

Flatten chicken to ¼” thickness. In a nonstick skillet, cook chicken in oil over medium-high heat for 4-5 minutes or until juices run clear. Sprinkle with remaining ingredients.

Mustard-Glazed Salmon Steaks
 

INGREDIENTS

• 4 1-in.-thick salmon steaks (about 7 oz each)
• 1/4 cup each Splenda brown sugar and Dijon mustard
• PREPARATION

1. Heat oven to 425º F. Line a rimmed baking sheet with nonstick foil. Place salmon steaks on top.

2. Whisk brown sugar and mustard in small bowl until blended. Evenly divide on top of each salmon steak, spreading to cover.

3. Bake 15 minutes or until cooked through. Broil, 4 in. from top, 2 minutes or until top is golden.

welcome Newsie Mom. None of us(well, maybe a few)like the WF anything. At the beginning of this recipe thread there are tons of dressing recipes.

Look on the february IP chat for people's ideas about protien powders/drinks to replace the shakes. You might also visit lindora.com or newlifestylediet.com for alternatives to the IP packets. Make very sure to read the carb counts closely, as some of the foods are higher in carbs. I'll try to post the Lindora and IP carb charts for comparison.

Lemon Glazed Shrimp Salad

Ingredients:

1 Tbsp E.V.O.O
7 oz shrimp, peeled & deveined
1/2 c fresh lemon juice
1/2 c cider vinegar
1/2 c splenda
1/2 tsp crushed red pepper
1 jalapeno, trimmed, seeded & thinly sliced
2 c baby arugula (or other field green)
1/2 c thinly sliced red pepper
1/2 c lightly blanched asparagus, cut into bite size lengths

Directions:

1. Heat oil in a medium skillet over high heat; add shrimp and cook 1 minute. Stir in lemon juice & cook 3 - 4 minutes or until shrimp are cooked through. Using tongs, transfer shrimp to a plate. Add vinegar, splenda, crushed red pepper & jalapeno to skillet; bring to a boil and cook 4 - 5 minutes or until reduced by half, then remove from heat and set aside

2. Place field greens, red pepper & asparagus in a large bowl; toss gently with some of the dressing & season with salt & pepper to taste.

3. Top the salad with the cooked shrimp & drizzle with the warm vinaigrette

Parsnip Pancakes
Phase II compliant, maybe phase I if you worked it a bit


Makes about 6

1/2 lb (1 large or two medium-small) parsnips, shredded
2 scallions, cut to 2-inch pieces and julienned lengthwise
1 egg, scrambled
1/8 teaspoon cayenne pepper
1/2 teaspoon sea salt
1/4 teaspoon black or white pepper, or to taste
2-4 tablespoons olive oil
optional dipping sauce:
1 tablespoon soy sauce
1 teaspoon rice vinegar

Beat the egg in a medium-large bowl and combine with the rest of the ingredients except for the oi and the dipping sauce. Heat a tablespoon of oil on a skillet over a medium flame until hot. Using your hands, form the parsnip mixture into roughly 3-inch patties at a time, and place gently onto the pan, keeping each pancake an inch or so apart (you will probably need to work in batches). Cook for 2-3 minutes on the first side before flipping; flip, and cook another 2-3 minutes or until lightly browned on both sides. Remove from heat and serve with the optional dipping sauce immediately.

Egg-Crusted Pizza

Crust Ingredients

1 Egg
1/4 C Egg Whites
Pinch of Garlic powder
Pinch of Onion powder
Pinch of Oregano
Pinch of Cayenne pepper
Pinch of Sea Salt
Pinch of Pepper

Toppings:

1/4 C Pizza sauce
1 oz Low fat mozzarella
2.5 oz Fat Free ham
1/4 c Green Pepper
1/8 c Onion

Directions:

Put skillet on stovetop and heat on medium. Add 1/2 tsp oil.

Whisk together egg & egg whites until frothy.

Add seasonings of choice into egg mixture & pour into heated pan

Cover and let cook for approx 3.5 minutes. Flip out on to plate, return to skillet and cover to cook other side for approx 1.5 minutes.

Flip out on to pizza pan and add toppings of choice, put under broiler until cheese is melted & toppings are cooked - approx 5 minutes.

Enjoy with a side spinach salad!

You Won't Believe it's Cauliflower Pizza Crust
 

• 1 cup cooked, riced cauliflower*
• 1 egg
• 1 cup mozzarella cheese
• 1/2 tsp fennel
• 1 tsp oregano
• 2 tsp parsley
• **pizza or alfredo sauce
• toppings (make sure meats are cooked)
• mozzarella cheese

Delicious and easy.Preheat oven to 450 degrees Farenheit.

Spray a cookie sheet with non-stick spray.

In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Place under a broiler (grill for the Europeans) at high heat just until cheese is melted.

"Mock Mashed Potatoes Supreme"

I was thumbing thru some recipes I received from a friend and found this one. Probably not Phase 1 compliant, but looks darn good!

Shopping List: 1 med. head cauliflower; 3oz softened cream cheese; 2 T sour cream; 1 egg; 1/4 c grated parmesan cheese; 1/8 tsp straight chicken base or bouillon; 1/8 tsp garlic powder; 1/8 tsp freshly grd pepper; 1/2 tsp chopped fresh or dried chives (optional); and 3T trans fat free margarine

Bring a lg pot of water to boil over high heat. Clean & cut cauliflower into small pieces. Cook in boiling water for 6 minutes until well done. Drain well, but do not let cool. Pat cauliflower dry btwn paper towels - important step b/c otherwise it's "potatoes" will be thin & runny. Using either an immersion blender in a deep bowl or in a food processor, pulse the hot cauliflower with cream cheese, sour cream, egg, parmesan, garlic, chicken base and pepper until smooth. Add chives if desired.

Calories 120/Fat 18g/Protein 7g/Fiber 2g/Net Carbs 3g

Oriental Chicken Salad
 

2 cups lettuce, shredded
1 cup mixed celery, cucumber, peppers and bean sprouts
1 1/2 oz chicken, cooked cubed

Dressing:

1 pkt artificial sweetener
2 tbsp red wine vinegar
1 tsp Lite soy sauce
1/2 tsp prepared mustard
Juice of 1 lemon wedge

Mix dressing together in a small bowl and toss with salad.

Sweet-Hot Red Wine Sauce or Marinade
 

2 Tbsp red wine vinegar
1/4 tsp chili powder
2 drops Worcestershire sauce
2 dashes garlic powder
1/4 tsp Tabasco
1/4 to 1/2 tsp artificial sweetener

Mix all ingredients together.
Great with chicken, beef or fish!

Lindora Oriental Noodle Soup
 

1 envelope Lindora Homestyle Chicken with Noodle Soup mix
¼ c. green bell pepper, sliced into thin 1-inch strips
¼ c. zucchini, sliced and quartered
½ tsp. vinegar
¼ tsp. ground ginger
1/8 tsp. garlic powder
1/8 tsp. ground coriander
2/3 c. + 2 Tbsp. water, boiling

Place green pepper, zucchini and vinegar in a small microwave-safe bowl with 2 Tbsp. water. Microwave on high 1 ½ to 2 minutes, or until vegetables are tender. In a separate bowl, combine the spices and Chicken with Noodle Soup mix; stir in boiling water. Combine the soup mix and vegetables in a bowl and microwave for 30-45 seconds. Serve hot.

Spicy Fish Stew
 

1/2 cup clam juice
4 cloves garlic, finely chopped
3 cups fresh stir-fry vegetables (broccoli, cauliflower, celery, carrots, and bell peppers) (from 16-oz package)
1/2 lb cod, halibut, orange roughy or other mild-flavored fish fillets, cubed
1 1/2 tablespoons chopped fresh or canned jalapeño chiles
2 tablespoons fish sauce or reduced-sodium soy sauce
1 tablespoon packed Spend brown sugar

1. In 10-inch nonstick skillet, heat 1/4 cup of the clam juice to boiling. Add garlic; cook 1 minute.
2. Stir in stir-fry vegetables. Cook about 8 minutes, stirring frequently, until liquid has evaporated.
3. Stir in fish, chiles, fish sauce and Splenda brown sugar. Heat to boiling. Reduce heat to medium; simmer uncovered 10 minutes.

Lemon Chicken Oregano
 

• 2 boneless, skinless chicken breasts
• 2 tablespoons lemon juice
• 1 tablespoon no-trans-fat margarine or butter, melted
• 3/4 teaspoon dried oregano
• 1/2 teaspoon lemon pepper seasoning
• 1/8 teaspoon salt
• 2 teaspoons finely chopped parsley or chives, if desired

1. Heat oven to 375°F. Coat small baking dish with cooking spray. Place chicken in a single layer in dish. Pour lemon juice and margarine over chicken. Sprinkle with oregano, lemon pepper, and salt.
2. Bake about 15 minutes, or until a thermometer inserted in thickest portion registers 160°F and juices run clear.
3. Serve drizzled with pan juices. Sprinkle with parsley or chives.

Mock Italian Sausage
 

• 1/2 pound chicken tenderloin
• 1/4 small sweet onion , cut in half
• 1 clove garlic , cut in half
• 1/4 teaspoon red pepper flakes , more or less to taste
• 1/2 teaspoon crushed fennel seed
• Coarse salt
• cracked black pepper to taste

Directions:

Place all ingredients in the bowl of a food processor and pulse until it looks like ground chicken or hamburger meat.

Heat a non-stick pan over medium heat. When hot, add mock sausage mix and cook, stirring often until crumbly and cooked through, about 7–9 minutes. Taste and adjust seasonings.

Recommended substitution: If you like sweet Italian sausage, don't use the chili flakes. Instead, add 1/4 teaspoon of allspice and one teaspoon dried oregano.

Asian Lettuce Wraps
 

mini lettuce wraps that people can make themselves.

1 pound Jenny-O ground turkey
2/3 cup mixture of soy sauce/white vinegar and one splenda packet

brown meat like you are making tacos. pour mixture over and simmer for about 20-30 minutes until all is ubsorbed (sp?).

Put in the center of a platter-I use a chip/dip platter or the tupperware veggie tray.

surround with bib lettuce, greeen onions cut into long narrow strips, red and green peppers cut into long narrow strips, and cucumbers cut into long narrow strips.

If you can, I usually serve some WF ranch dressing on the side.