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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
One serving

Nutrition per serving:
Calories = 171; Fat = 6 g; Carbs = 4 g; Protein = 23 g

Ingredients
3 1/2 oz flank steak
3 Tbls cold coffee
1 Tbls sugar-free balsamic vinegar (see Pantry recipes)
1 Tbls stevia
2 cloves garlic, chopped
1 tsp cracked black peppercorns
salt to taste

Directions
Combine all ingredients except salt and marinate from 2 to 8 hours. Season the steak with kosher salt to taste, then grill the steak over hot coals or under the broiler until your desired doneness. You may also boil the marinade in a small sauce pan until it is reduced to a syrup consistency and serve with the steak.

Makes:
One serving

Nutrition per serving:
Calories = 154; Fat = 6 g; Carbs = 1 g; Protein = 22 g

Ingredients
3 1/2 oz beef tenderloin
Seasonings:
1/4 tsp kosher salt
1/4 tsp ground black pepper
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp dried basil
1/4 tsp cayenne
1/4 tsp dried thyme
Or:
1 Tbls Cajun or Blackening Spice Mix (see Pantry recipes)

Directions
Combine the seasonings and rub over the steak. Cook on a hot grill 2 to 3 minutes per side. You can also broil the steak in an oven broiler for the same amount of time, depending on your preferred doneness. To pan sear, place the steak in a cold skillet and turn the heat on high. After the bottom begins to change color, in about 4 to 5 minutes, turn the steak over and continue cooking at reduced temperature until the meat reaches your desired doneness.

Makes:
One serving

Nutrition per serving:
Calories = 131; Fat = 4 g; Carbs = 0 g; Protein = 22 g

Ingredients
3 1/2 oz sirloin steak
1 Tbls stevia
1/2 tsp kosher salt
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground black pepper

Directions
Blend together all the spices and season the steak on both sides. Grill over hot coals or in the broiler until your desired doneness. Any spice mix left over can be stored in a small bottle until further needed, and you can also double the recipe to make extra.

Makes:
One serving

Nutrition per serving:
Calories = 184; Fat = 6 g; Carbs = 6 g; Protein = 23 g

Ingredients
3 1/2 oz flank steak or top round
1/2 small onion, thinly sliced
* 1/4 cup beef broth (sub: water)
1/4 Tbls chili powder
⅛ tsp cumin
1/2 tsp kosher salt
1/2 tsp ground black pepper
Or:
1 Tbls Mexican Spice Mix (see Pantry recipes)

Directions
Slice steak into 2-inch strips and lay in a single layer in a large skillet. Turn heat on high and let meat cook almost all the way through. Add the beef broth to the pan and the meat strips will release from the bottom. Remove the steak and add the onion and spices to the pan, lower heat and simmer until vegetables are soft, about 7 minutes. Add the steak back to the pan and mix all together. Use a leaf of iceberg lettuce to make tacos!

Makes:
One serving

Nutrition per serving:
Calories = 200; Fat = 5 g; Carbs = 10 g; Protein = 28

Ingredients
3 1/2 oz sirloin steak
6 medium asparagus, trimmed
1/4 cup sugar-free balsamic vinegar (see Pantry recipes)
1 Tbls shredded basil
* 1 1/2 tsp Dijon mustard (sugar-free)
1 clove garlic, chopped
1/2 tsp stevia
1/2 tsp kosher salt
1/4 tsp ground black pepper

Directions
Combine vinegar, basil, mustard, garlic, and stevia to make a marinade. Place the steak and 1/4 cup of the marinade in a plastic bag and marinate up to two hours in the refrigerator. Refrigerate remaining marinade. Boil or steam the asparagus until it is just crisp tender. While still warm, add to remaining marinade. Remove meat from marinade and grill or broil until desired doneness. Serve with the marinated asparagus.

Makes:
One serving

Nutrition per serving:
Calories = 232; Fat = 7 g; Carbs = 13 g; Protein = 32 g

Ingredients
3 1/2 oz beef fillet, trimmed of all fat
1 tsp mustard powder
water
2 Tbls black and white peppercorns, crushed
6 fresh asparagus spears
5 cloves of garlic, peeled
salt and pepper

Directions
Preheat a non-stick skillet, grill pan, or George Foreman grill on high heat. Combine mustard powder with a little water to create a paste, and brush over the beef before patting crushed peppercorns and a little salt onto both sides of the fillet.

Preheat your broiler or oven to its highest setting. Remove the woody ends from the asparagus spears (simply hold at either end and bend; the inedible part will snap off). If you have a mandolin, use it to slice garlic cloves very fine. Otherwise, using a very sharp knife, slice rounds as thin as you can manage. Line a baking sheet with non-stick paper and lay out the sliced garlic in one layer, and the asparagus spears (seasoned with salt and pepper) next to it. Bake until garlic is dark golden brown and asparagus is cooked and crisped, though still slightly firm, around 5 to 10 minutes.

While the asparagus and garlic are baking, cook your beef fillet. Depending upon how rare you like your steak, grill for 1 to 3 minutes on each side, turning once. Serve with asparagus scattered with the garlic chips.

Makes:
One serving

Nutrition per serving:
Calories = 228; Fat = 6 g; Carbs = 10 g; Protein = 33 g

Ingredients
3 1/2 oz beef fillet or rump steak, trimmed of all fat
1/4 tsp chili flakes
1 clove garlic, minced or finely chopped
stevia
juice of half a lemon
1/2 tsp Chinese five spice or Szechwan pepper
1 tomato
1/4 cup cilantro, including stems
1/4 cup mint leaves only
salt and pepper

Directions
Preheat a non-stick skillet, grill pan, or George Foreman grill on high heat. Prepare the dressing by combining chili and garlic with the lemon juice and seasoning. Add a very small amount of stevia to balance out the acidity. Set aside.

Rub beef fillet with five spice or pepper and season with salt and pepper. Cook beef for one minute on either side, so it is slightly pink in the middle. Transfer to a cutting board and allow to rest; after 2 to 3 minutes, slice on the diagonal.

Cut tomato into eighths, and combine with cilantro and mint. Toss all but 1 tsp of the dressing, then pile onto plate. Arrange sliced beef atop vegetables, and drizzle remaining dressing over the top.

Makes:
One serving

Nutrition per serving:
Calories = 190; Fat = 4 g; Carbs = 13 g; Protein = 22 g

Ingredients
3 1/2 oz top sirloin
1 Tbls sugar-free Worcestershire sauce (see Pantry recipes)
1/4 tsp granulated garlic
1/4 tsp ground black pepper
1/2 tsp kosher salt
* 1/4 cup beef broth (sub: water)
1 large onion, thinly sliced

Directions
Rub the steak with the Worcestershire and refrigerate for 15 to 30 minutes. Combine the seasonings. Season the marinated steak on both sides and put in a cold skillet. Turn the heat on high and sear until the edges of the steak are brown. Add the broth and when the meat releases from the pan, turn it over and add the onions. Cook at reduced heat until the steak is done to your preference and the onions are cooked through and serve with the steak and pan juices.

Makes:
One serving

Nutrition per serving:
Calories = 161; Fat = 4 g; Carbs = 4 g; Protein = 25 g

Ingredients
3 1/2 oz sirloin steak
1 clove garlic, minced
1 Tbls ginger, chopped
1/4 tsp hot chili flakes
* 1/4 cup beef broth (sub: water)
* 1 Tbls soy sauce
1 Tbls sugar-free balsamic vinegar (see Pantry recipes)
1 tsp stevia
dash of hot sauce
salt and black pepper to taste

Directions
Mix all the spices and liquids together. Season the steak with salt and pepper and put in a skillet, then turn the heat on high. When the edges of the steak begin to brown, add the spice mixture and turn the heat to medium, then turn the steak over and cook to desired doneness. The steak can also be grilled over hot coals or broiled. Simmer the spice mixture for a minute or two and pour a little over the steak to serve.

Makes:
One serving

Nutrition per serving:
Calories = 212; Fat = 8 g; Carbs = 13 g; Protein = 24 g

Ingredients
3 1/2 oz top round
1 Tbls sugar-free Worcestershire sauce (see Pantry recipes)
1 medium onion, thinly sliced
2 cloves minced garlic

Directions
Marinate all ingredients in an air tight container or sealed plastic bag for 24 hours. Remove meat from marinade and put in a skillet. Add the onions and garlic, turn the heat to high. When the edges of the meat turn brown, add 2 or 3 Tbls of water and turn the meat over when it releases from the bottom of the pan. Stir the onions and garlic around in the pan so they will cook evenly. Remove the meat when it is cooked to your preferred doneness, and serve with the onions after they have finished sauteing.

Makes:
One serving

Nutrition per serving:
Calories = 179; Fat = 9 g; Carbs = 4 g; Protein = 21 g

Ingredients
3 1/2 oz rib-eye steak
1 Tbls stevia
* 1 Tbls unsweetened cocoa powder (try Hershey's)
1 Tbls instant coffee (plain coffee, not flavored)
1 tsp paprika
1/2 tsp kosher salt
1/2 tsp ground allspice
1/2 tsp ground black pepper

Directions
Mix all the spices together and rub over both sides of the steak. Save any leftover for future use. Grill the steak over hot coals or in the broiler until your desired doneness. To pan-sear, put the steak in a skillet and turn the heat on high. When the edges of the meat turn brown, add 2 or 3 Tbls of water and turn the meat over when it releases from the bottom of the pan. Turn the heat down to medium and continue cooking until your desired doneness. Reduce the pan juices and serve with the steak.

Makes:
One serving

Nutrition per serving:
Calories = 228; Fat = 8 g; Carbs = 12 g; Protein = 26 g

Ingredients
3 1/2 round steak or top round
1 cup diced tomatoes
1 Tbls dried oregano
1 Tbls sugar-free balsamic vinegar (see Pantry recipes)
2 Tbls dried onion
salt and pepper to taste



Directions
Mix the tomatoes with the oregano, vinegar and dried onion. Season the meat with kosher salt and ground black pepper. Put the meat in a skillet and turn the heat to high. When the edges of the steak turn brown, add 2 or 3 Tbls of water, and when the meat releases from the bottom of the pan, turn it over and lower the heat to medium. Add the tomato mixture and continue cooking to desired doneness. Serve the tomatoes with the steak and reduced pan juices.

Makes:
One serving

Nutrition per serving:
Calories = 226; Fat = 6 g; Carbs = 9 g; Protein = 31 g

Ingredients
3 1/2 oz strip steak (also called New York or Shell steak)
1 tsp cracked black peppercorns
1 tsp kosher salt
1 Tbls sugar-free Worcestershire sauce (see Pantry recipes)
1 Tbls sugar-free balsamic vinegar (see Pantry recipes)
1 Tbls water
1/2 cup thinly sliced onions

Directions
Sprinkle both sides of the steak with the salt and cracked peppercorns, let rest for 30 minutes. Mix the Worcestershire, balsamic vinegar, and water. Lay the steak in a cold skillet and turn the heat on high. When the bottom of the steak begins to turn brown, about 5 minutes, add the liquids and the meat will release from the pan. Lower the heat and turn the meat over, add the onions and simmer until the steak is done to your liking. Continue simmering the onions until they are cooked through and the pan sauce is reduced. Pour onions over the steak.

Makes:
One serving

Nutrition per serving:
Calories = 239; Fat = 7 g; Carbs = 11 g; Protein = 35 g

Ingredients
3 1/2 oz steak of your choice—tenderloin, sirloin, New York strip, etc.
6 medium asparagus, trimmed
2 garlic cloves, sliced
salt and pepper to taste

Directions
Season the steak with salt and pepper and put in a skillet. Turn the heat on high, and when the edges of the meat turn brown, add 1/4 cup water and turn the meat over when it releases from the bottom of the pan. Turn the heat down to medium. Add the asparagus and garlic slices to the pan, and cook the meat to your desired doneness. Remove the meat from the pan and keep warm. Continue to cook the asparagus until crisp and tender—you may cover the pan to steam them and to keep the broth from evaporating. Serve the asparagus and garlic with the steak.

Makes:
One serving

Nutrition per serving:
Calories = 239; Fat = 6 g; Carbs = 15 g; Protein = 31 g

Ingredients
3 1/2 oz flank steak
* 1/2 cup soy sauce
1/4 cup rice wine vinegar
1 Tbls stevia
1/4 cup scallions
1 Tbls cilantro
1 Tbls chopped ginger
2 cloves garlic, chopped

Directions
Add all ingredients together and marinade in an air tight container or sealed plastic bag for at least 6 hours. Grill steak over hot coals or under a broiler until your desired doneness. Use the leftover marinade to brush the steak while it is cooking. Heat remaining marinade in a small sauce pan and reduce until it is like a syrup, then serve with the steak.

Makes:
One serving

Nutrition per serving:
Calories = 231; Fat = 8 g; Carbs = 18 g; Protein = 23 g

Ingredients
3 1/2 oz tenderloin steak (fillet mignon)
2 Tbls sugar-free balsamic vinegar (see Pantry recipes)
2 Tbls sugar-free Worcestershire sauce (see Pantry recipes)
* 1 Tbls Dijon mustard (sugar-free)
2 cloves garlic, chopped
1 medium onion
* 1/4 cup beef broth (sub: water)
salt and black pepper

Directions
Marinate the steak with the vinegar, Worcestershire, mustard and garlic for at least 2 hours. Put the meat in a skillet and turn the heat to high. When the edges begin to brown, add the marinade and beef broth with the onions and turn the meat over when it releases from the bottom of the pan. Cook to your desired doneness, then remove the meat from the pan and keep warm. Continue cooking the onions until the onions are well sauteed and the pan juices have been reduced. Serve with the steak.

Makes:
One serving

Nutrition per serving:
Calories = 196, Fat = 8g, Carbs = 4g, Protein = 26g

Ingredients
3 1/2 oz veal, ground or very finely chopped
1 tsp capers
1 Tbls Dijon mustard
1 tsp grated red onion
1/2 Tbls white wine vinegar
1/4 tsp dried tarragon
kosher salt and ground black pepper
1 large, ripe tomato

Directions
Season the ground veal with kosher salt and black pepper. Form into a patty and refrigerate covered in plastic for 30 minutes.

Combine the capers, mustard, red onion, white wine vinegar and tarragon in a blender or food processor. Process until smooth, then set the sauce aside.

Heat the broiler on high and line the broiler pan with foil. Broil the veal patty until just cooked through. Collect any juices from the foil and add to the caper mustard sauce.

Cut the tomato into 2 very thick slices. Season each slice with a little kosher salt and pepper, then place the cooked veal patty on the bottom slice and spoon the caper mustard sauce over the surface of the patty. Top with the other slice of the tomato. Cut into four quarters.

Makes:
One serving

Nutrition per serving:
Calories = 246, Fat = 6g, Carbs = 8g, Protein = 35g

Ingredients
3 1/2 oz top sirloin, cut into finger-length strips
6 oz large asparagus, trimmed
1/2 tsp granulated garlic
1/2 tsp dried onion
1/2 tsp kosher salt
1/4 tsp ground black pepper
2 Tbls rice wine vinegar
2 Tbls water
1/2 packet stevia
1 tsp wasabi powder
1 tsp tamari

Directions
Combine the granulated garlic with the dried onion, kosher salt and ground black pepper. Season the sirloin strips with as much of this seasoning as needed, and store the rest for another use.

Cut the asparagus spears into lengths approximately equal to the strips of sirloin. Make a paste of the rice wine vinegar, wasabi, stevia, water and tamari. Toss the asparagus pieces with the Wasabi sauce, making sure every piece is well coated.

Thread the sirloin and asparagus on long metal skewers, alternating between the meat and the asparagus. Refrigerate until ready to grill.

Light a charcoal barbecue or heat a gas grill. Grill the sirloin skewers until the meat is done to your liking, turning once.

You may have more asparagus than sirloin strips – thread the pieces on a metal skewer and grill them at the same time as the meat skewers. You can have them with the other skewer or save them for another use.

Makes:
One serving

Nutrition per serving:
Calories = 221, Fat = 7g, Carbs = 7g, Protein = 21g

Ingredients
3 1/2 oz lean ground sirloin
1 grissini breadstick, coarsely crushed
1/2 tsp fresh thyme
1/2 tsp paprika
1/4 tsp Chinese 5-Spice
1/2 tsp dried minced onion
1/4 tsp crushed red chili flakes
Dash Tabasco
Kosher salt and ground black pepper to taste

Directions
In a small bowl, combine the crushed breadstick with the thyme, paprika, Chinese 5-Spice, dried onion and the crushed red chili flakes. Combine this mixture with the lean ground sirloin and add the Tabasco. Form the beef into a patty and refrigerate, covered until ready to cook.

Heat a skillet, preferably a cast iron pan, to very high. Season the sirloin patty with kosher salt and black pepper to taste. Place the patty in the hot skillet and sear one side until a crust forms. Reduce the heat, turn the patty over and cook until it is done to your preferred temperature. Pour a scant 1/4 cup water into the skillet, scrape up any brown bits sticking to the pan and pour over the patty, if desired. Makes 1 serving.

Makes:
One serving

Nutrition per serving:
Calories = 207, Fat = 5g, Carbs = 6g, Protein = 33g

Ingredients
3 1/2 oz beef top round, cut into small dice
1 small head of Belgian endive separated into leaves
1 small clove garlic, minced
1 tsp dried onion
1/4 tsp curry powder
1/4 tsp dry mustard
2 Tbls white balsamic vinegar
1 Tbls red wine vinegar
1/4 tsp crushed red chili flakes
kosher salt and ground black pepper

Directions
Combine the garlic, dried onion, curry powder, mustard, both vinegars and chili flakes in a blender. Add 1/4 cup water and process until mixture is smooth. Strain the mixture through a fine mesh strainer, and season the marinade with salt and pepper.

Combine the diced top round and the seasoned marinade and refrigerate in a covered container, for at least one hour.

Pour the beef and the marinade into a small saucepan. Turn the heat to low, and simmer just until the meat looses its pink color. Take the pot off the flame and let the meat cool in the marinade.

Lay out the leaves of Belgian endive. Fill each one with 1 tablespoon of the chopped meat plus a little of the marinade. Chill before serving.

Makes:
One serving

Nutrition per serving:
Calories = 255, Fat = 9g, Carbs = 12g, Protein = 30g

Ingredients
3 1/2 oz beef tenderloin, cut into 3 medallions
kosher salt and ground black pepper
6 oz fennel, bulb only, small dice
2 Tbls orange peel
2 Tbls fresh orange juice
1/2 packet stevia
1 tsp fresh lemon juice
1 tsp fresh ginger, grated
1/4 tsp kosher salt
pinch white pepper
pinch powdered cloves

Directions
Make the marinade first:

Combine the orange juice, lemon juice and 1/2 cup water in a small saucepan. Whisk in the orange peel, stevia, ginger, salt, white pepper and cloves. Simmer for 5 to 10 minutes over low heat. Add the diced fennel, cover the pan and simmer for 20 to 30 minutes, until the fennel is soft and the liquid is partially evaporated. Reduce the liquid further until it is more like syrup. Set the fennel marmalade aside until ready to use, or refrigerate in an airtight container.

Season each piece of tenderloin with the kosher salt and black pepper. Heat the broiler on high and line the broiler pan with foil. Broil the medallions, turning once, until they are cooked to your preference.

Plate the beef, each piece over-lapping the other like shingles, on a warmed plate and spoon the fennel marmalade, warmed or at room temperature, over the meat. Makes 1 serving.