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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
One serving

Nutrition per serving:
Calories = 24; Fat = 1 g; Carbs = 4 g; Protein = 1 g

Ingredients
2 cups chicory (curly endive)
2 Tbls sugar-free balsamic vinegar (see Pantry recipes)
1/4 tsp granulated garlic
kosher salt and ground black pepper to taste

Directions
Chicory is a bitter lettuce that is better known as curly endive in most markets. Small portions are often added to mixed greens to give them a sharp flavor. Italian restaurants will serve a small chicory salad under a steak, with the meat juices mingling with the salad's dressing. When put on a hot plate and topped with a hot steak, the lettuce wilts a bit and gains the flavors of the hot steak.

Makes:
One serving

Nutrition per serving:
Calories = 30; Fat = 1 g; Carbs = 4 g; Protein = 3 g

Ingredients
3 cups cleaned spinach
2 Tbls sugar-free balsamic vinegar (see Pantry recipes)
* 1 tsp Dijon mustard (sugar-free)
kosher salt and ground black pepper

Directions
Mix the balsamic vinegar and mustard with the salt and pepper. Heat dressing in a large skillet and add the spinach and toss just until the spinach is wilted. Or, you may continue cooking the spinach until it is completely cooked down, but you will probably need to increase the amount of liquid, or just add a little water.

Makes:
One serving

Nutrition per serving:
Calories = 90; Fat = 1 g; Carbs = 17 g; Protein = 5 g

Ingredients
1 bulb fresh fennel (about 3 cups)
* 1/2 cup chicken broth (sub: water)
1 packet stevia
1/4 tsp dried thyme
1/4 tsp dried oregano
1/4 tsp granulated garlic
kosher salt and ground black pepper to taste

Directions
Slice the fennel into 1/4" slices, single layer them in a large skillet and turn the heat to high. Mix the broth and the spices and pour over the fennel. After the liquids come to a boil, turn down the heat and cover the pan with a lid, simmer about 20 minutes. Lift out the fennel and continue reducing the liquid. When it becomes like syrup, turn off the heat and pour over the fennel.

Makes:
One serving

Nutrition per serving:
Calories = 27; Fat = 0 g; Carbs = 7 g; Protein = 1 g

Ingredients
1/2 cup sliced radishes
1/2 Tbls lemon juice
1 Tbls dried onion
1 Tbls parsley
salt and pepper

Directions
Combine all ingredients and chill before serving.

Makes:
One serving

Nutrition per serving:
Calories = 31; Fat = 0 g; Carbs = 9 g; Protein = 1 g

Ingredients
1 medium tomato, diced
1/2 tsp dried oregano
1 Tbls fresh cilantro
1 tsp lemon juice
1/4 tsp red chili flakes
dash of hot sauce, sauce as Tabasco (sugar-free)
kosher salt and ground black pepper to taste

Directions
Mix all ingredients together and refrigerate.

Makes:
One serving

Nutrition per serving:
Calories = 57; Fat = 2 g; Carbs = 7 g; Protein = 4 g

Ingredients
2 cups Swiss chard
* 1/2 cup chicken broth (sub: water)
1 tsp whole mustard seeds
1 whole clove
half a bay leaf
1/2 tsp onion powder
1/2 tsp granulated garlic
1/2 tsp celery salt
kosher salt and ground black pepper to taste

Directions
Heat the chicken broth and spices in a large sauce pot; let it simmer at a low temperature for about 20 minutes. Add the chard to the broth and simmer until the broth has evaporated. Lift out the chard and squeeze out the remaining liquids, discard the bay leaf and clove. It may be served cold, warm or at room temperature.

Makes:
One serving

Nutrition per serving:
Calories = 133; Fat = 1 g; Carbs = 30 g; Protein = 6 g

Ingredients
2 cups water
Mediterranean Herb Mix (see Pantry recipes)
* 1/2 shredded cabbage
* 1 medium onion
salt and pepper to taste

Directions
Slice onions and add to pot, allowing to saute a little in a couple tablespoons of water. When onions are slightly softened, add shredded cabbage and mix together. Then slowly add in 2 cups of water. Season to taste and allow soup to boil for 30 minutes. Other seasonings that would work well: curry powder, salt, pepper, cayenne pepper, crushed red pepper, onion powder, or garlic powder. Note the borderline ingredients marked by the asterisk. This recipe technically mixes vegetables, so try it with care.

Makes:
One serving

Nutrition per serving:
Calories = 52; Fat = 1 g; Carbs = 8 g; Protein = 3 g

Ingredients
2 cups lettuce
1/4 cup sugar-free balsamic vinegar (see Pantry recipes)
1 Tbls fresh basil, shredded
* 1 tsp Dijon mustard (sugar-free)
1 packet stevia
kosher salt and ground black pepper to taste

Directions
Almost any combination of greens is allowed for this salad. You could choose to combine iceberg, romaine, and a little of the curly endive.

Makes:
One serving

Nutrition per serving:
Calories = 78; Fat 0 g; Carbs = 15 g; Protein = 1 g

Ingredients
1 medium onion (about 1 cup), sliced
1/4 cup white wine vinegar
1/2 tsp dried rosemary
1/4 tsp chili powder
1/4 tsp onion powder
1 tsp sugar-free Worcestershire sauce (see Pantry recipes)

Directions
Mix the vinegar and spices and heat in a large skillet. Add the onions and simmer about 20 minutes, until the liquid is almost evaporated. Stir the onions constantly at that point until they are dry and cooked through. Braised onions make a good accompaniment to steak and chicken.

Makes:
One serving

Nutrition per serving:
Calories = 32; Fat = 0 g; Carbs = 5 g; Protein = 2 g

Ingredients
1 cup chopped celery
* 2 cups beef broth (sub: water)
kosher salt and ground black pepper to taste
1 tsp prepared horseradish (not horseradish sauce)

Directions
Boil the celery in the broth until it is tender. Season with salt and pepper. Just before serving, add the horseradish and blend well.

Makes:
One serving

Nutrition per serving:
Calories = 66; Fat = 0 g; Carbs = 12 g; Protein = 7 g

Ingredients
6 medium asparagus spears
* 2 Tbls soy sauce
1 packet stevia
1/4 tsp granulated garlic
1/4 tsp powdered ginger
kosher salt and ground black pepper to taste
pinch red chili flakes

Directions
Combine all ingredients and pour over raw asparagus, letting them marinate for about 1 hour. Grill the asparagus over a hot grill or in an oven broiler, just until they are a little flexible but still crispy. Serve hot or cold. You can also cook down the marinade and serve it as a vegetable dip or meat sauce.

Makes:
One serving

Nutrition per serving:
Calories = 20; Fat = 0 g; Carbs = 4 g; Protein = 1 g

Ingredients
1 cup radishes, trimmed but left whole
2 Tbls white wine vinegar
2 packets stevia
1/2 tsp kosher salt
1/4 tsp white pepper
1/4 cup water
1 Tbls fresh parsley, chopped

Directions
Combine the vinegar with the stevia, salt and pepper. In a large sauce pot, simmer the radishes in the liquid, covered, for about 15 minutes, until they are tender. Increase the heat until the liquid boils and reduces the liquid to a glaze. Keep swirling the radishes in the glaze until they are well coated. Sprinkle with the parsley just before serving.

Note: if the liquid reduces too fast, add a little water.

Makes:
One serving

Nutrition per serving:
Calories = 39; Fat = 0 g; Carbs = 6 g; Protein = 4 g

Ingredients
1 cup peeled cucumber, sliced
1/2 tsp kosher salt
1 1/2 Tbls rice wine vinegar
1/2 tsp stevia (1 packet or 4—6 drops)
* 1 1/2 Tbls soy sauce
1/2 tsp red chili flakes

Directions
Toss the cucumbers with the salt and spread out on a plate. Refrigerate about 1 hour. Drain the liquid from the plate and pat dry the cucumbers. Toss the slices with the remaining ingredients and serve chilled.

Makes:
Two servings

Nutrition per serving:
Calories = 73; Fat = 2 g; Carbs = 18 g; Protein = 6 g

Ingredients
1 bulb fennel, sliced (about 3 cups)
* 1 cup chicken broth (sub: water)
1 tsp caraway seeds
* 1 tsp soy sauce
salt and pepper to taste

Directions
Preheat oven to 400F. Mix the soy sauce with the chicken broth. Place the fennel in a single layer in a roasted pan and add 1/2 cup of the broth and soy mixture, then sprinkle with the caraway seeds. Bake 30 minutes, adding more broth if it gets too dry. The fennel should be soft and starting to brown. Add the remaining broth and put the roasting pan over a flame to simmer until any remaining broth is reduced. Season with salt and pepper.

Makes:
One serving

Nutrition per serving:
Calories = 7; Fat = 1 g; Carbs = 1 g; Protein = 1 g

Ingredients
1 cup Swiss chard
2 Tbls apple cider vinegar
1 tsp salt

Directions
Preheat oven to 350F. Remove stems from chard and tear into large pieces. Mix vinegar and salt in a bowl and add chard pieces. Mix by hand making sure all leaves are coated. Place on parchment lined baking sheet. Bake at 350F about 15 to 20 min or until they are crispy. Watch them closely near the end so they don't burn. This is an easy recipe to make multiple servings of.

Makes:
Two servings

Nutrition per serving:
Calories = 88; Fat = 2 g; Carbs = 11 g; Protein = 7 g

Ingredients
1 1/2 cups tomato, diced
* 1 cup chicken broth (sub: water)
1 bay leaf
5 whole peppercorns
1/4 tsp onion powder
1 clove garlic, crushed
1 tsp fresh thyme or 1/2 tsp dried
salt and pepper to taste

Directions
Combine the tomato and broth in a blender and process until smooth. Pour into a small saucepan and add remaining ingredients. Simmer 10 minutes, strain, and serve with a Melba toast.

Makes:
One serving

Nutrition per serving:
Calories = 52; Fat = 0 g; Carbs = 30 g; Protein = 6 g

Ingredients
4 asparagus spears, stem ends trimmed
3 Tbls orange juice
3 Tbls lemon juice
1 clove garlic, minced
1/2 tsp ginger, grated
salt and pepper to taste
* 1 tsp cornstarch

Directions
Put the asparagus in a microwave-proof dish and sprinkle with the juices, garlic, and ginger. Microwave until crisp tender, about five minutes. Drain juices into small saucepan and whisk in the cornstarch over medium heat. Season with salt and pepper and pour over asparagus.