• 8 fish fillets
• Extra Virgin olive oil
• Kosher salt
• Fresh ground pepper
• Garlic powder
• Paprika
• 8 lemon wedges

Place fillets on several layers of paper towels, cover with additional layers. Press firmly to remove excess water from fillets. Place fillets on a non-stick baking sheet. Drizzle your favorite olive oil over the fillets. Using your hands, rub the fillets in oil, turning at least once to ensure total coverage. Wipe up excess oil with a paper towel. (Now, go wash those fishy hands!) Season fish with the next 4 ingredients to taste. Bake in a 400 degree oven for 10-12 minutes, or until fish has turned white and flakes easily with a fork. Remove and plate with lemon wedges and homemade tartar sauce.

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.

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

• 1 pound linguini
• Salt
• 1 pound medium to large shrimp deveined and peeled, tails removed
• Pepper
• 1/3 cup extra-virgin olive oil
• 4 cloves garlic, thinly sliced
• Couple pinches red pepper flakes
• 1/2 lemon, zested and juiced
• 2 sprigs oregano, finely chopped
• Handful pitted kalamata olives, chopped
• 1/2 cup white wine, eyeball it
• 1/2 cup chopped flat-leaf parsley
• 1 cup feta cheese crumbles

Directions
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.

Chicken Picatta

• 1 lb. Chicken Breast-boneless Skinless

• MS. DASH -YOUR FAVORITE-I used Onion/herb.
• SEA SALT/PEPPER TO TASTE
• 2 TBLS. EVOO-FOR EACH SERVING ABOUT 4
• JUICE FROM 3 WHOLE LEMONS
• 4oz. CAPERS-SMALL BOTTLE

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.

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.

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 - 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

*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