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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
One serving

Nutrition per serving:
Calories = 173, Fat = 2g, Carbs = 13g, Protein = 24g

Ingredients
3 1/2 oz medium shrimp, in the shell
1/2 lemon, sliced
1/2 teaspoon whole black peppercorns
1/2 bay leaf
1 teaspoon mustard seeds
1 tsp Old Bay Seasoning
1 cucumber, 8 oz, peeled and thinly sliced
1/2 cup white wine vinegar
1 packet stevia
1/2 tsp crushed red chili flakes
1 Tbls fresh dill leaves, minced

Directions
To poach the shrimp: Boil together the lemon, bay leaf, mustard seeds and the Old Bay Seasoning in three cups of water. Let it boil for 5 minutes, then add the shrimp and turn off the fire. The shrimp will poach in the hot liquid. Remove after 20 minutes and chill.

To make the cucumber salad: Whisk together the stevia with the white wine vinegar. Add the crushed red chili flakes and the fresh dill. Toss with the thinly sliced cucumbers and refrigerate for at least 30 minutes.

To serve, remove the shells from the shrimp, leaving the tails on. Strain out the excess liquid from the cucumber salad and pile it in the center of a chilled plate. Arrange the shrimp around the salad.

Makes:
One serving

Nutrition per serving:
Calories = 154, Fat = 1g, Carbs = 26g, Protein = 13g

Ingredients
3 1/2 oz fresh crabmeat
8 oz fresh asparagus spears, trimmed
1 clove garlic, minced
1 Tbls stone ground mustard
2 Tbls white wine vinegar
kosher salt
ground black pepper

Directions
Whisk together the stone ground mustard with the white wine vinegar, minced garlic, salt and pepper. Toss this mixture with the asparagus, making sure that each spear is well coated. Refrigerate the asparagus in a covered container for one hour.



Heat a broiler on high temperature, and quickly broil the marinated asparagus until they are cooked through but still lightly crisp. When they are cool enough to handle, chop them into 1 inch pieces.



Mound the crabmeat on a lettuce leaf on a plate and surround with the chopped asparagus.

Makes:
One serving

Nutrition per serving:
Calories = 136, Fat = 2g, Carbs = 11g, Protein = 20g

Ingredients
3 1/2 oz crayfish, in the shell if possible
2 large tomatoes, coarsely chopped
1 clove garlic, minced
1 Tbls dried onion
1/4 tsp Tabasco sauce
1/4 tsp Cajun spice
kosher salt
ground black pepper

Directions
To make the broth: Combine the chopped tomatoes with the garlic, dried onion, Tabasco sauce and Cajun spice in a small saucepan. Season the mixture with kosher salt and black pepper. Cover the pan and simmer over low heat for about 30 minutes, until the tomatoes are soft and have released all their moisture.

Pour the contents from the saucepan into a blender and process until the mixture is smooth. Set a strainer over a bowl and pour in the pureed mixture. Discard any accumulated solids. You should have about 1 cup of tomato broth.

Heat the broth in a small saucepan and add the crayfish. Simmer a few minutes just until the crayfish is opaque. Remove the shellfish and pour the heated broth in a bowl. Take the shells off the crayfish and toss them into the broth. Season with more Tabasco or a squeeze of fresh lemon if desired.

Makes:
One serving

Nutrition per serving:
Calories = 144, Fat = 1g, Carbs = 9g, Protein = 22g

Ingredients
3 1/2 oz lobster tail meat, cut in chunks
1 1/2 cups finely shredded Nappa cabbage
1/4 cup white wine vinegar
1/2 packet stevia
1 tsp Dijon mustard
1/2 tsp caraway seeds
kosher salt
ground white pepper
1/2 lemon

Directions
Put the sliced cabbage in a microwave container with 2 Tbls water, cover and microwave on high for 1 minute. Keep the container covered for about 5 minutes – the cabbage should be bright green and limp. Drain the cabbage.

Whisk together the white wine vinegar, stevia, Dijon mustard and caraway seeds. Toss the mixture with the cabbage then season it with the kosher salt and white pepper. Refrigerate the mixture for at least 30 minutes. Drain any excess liquid that accumulates.

Pile the seasoned cabbage into an attractive glass container, such as an oversized margarita glass. Top with the pieces of lobster meat and finish with a squeeze of fresh lemon.

Makes:
One serving

Nutrition per serving:
Calories = 113, Fat = 1g, Carbs = 8g, Protein = 18g

Ingredients
3 1/2 oz medium sea scallops
1 to 2 tablespoons dried onion
kosher salt and ground white pepper
1 medium clove garlic, minced
2 Tbls fresh lemon juice
2 cups fresh spinach leaves

Directions
Season the scallops with the kosher salt and white pepper. Put the dried onion on a small plate, then dip both sides of each of the scallops in the onion. Place the scallops in a cold skillet and turn the heat on high. When the onion begins to form a crust on the bottom, pour in the lemon juice. Turn each scallop over and cover the skillet, continue cooking the scallops for a couple of minutes until they are just cooked through. Remove them to a warm platter, then add the garlic and fresh spinach to the same skillet, and saute them together, adding more kosher salt and white pepper to taste. Pile the cooked spinach in the center of a warmed plate and surround it with the scallops.