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Core Phase Recipes

BeefChickenFishShellfishEggsSaladsSide DishesSoups

Makes:
Two Servings

Nutrition per serving:
Calories = 212, Fat = 2g, Carbs = 7g, Protein = 42g

Ingredients
2 boneless skinless chicken breasts, 6 oz each
1 cup tomato, chopped
1 clove garlic, minced
1/2 teaspoon ground ginger
4 tablespoon red wine vinegar
3 packets stevia
1/4 teaspoon cayenne pepper
1 teaspoon onion powder
1/2 teaspoon celery salt
1 teaspoon Worcestershire sauce
1/2 cup celery, finely diced
1/4 cup green bell pepper, finely diced
1/4 cup onion, finely diced
2 tablespoon white vinegar
2 packets stevia
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
2 tablespoon fresh cilantro, leaves only, chopped

Directions
Combine the tomato, garlic, ginger, red wine vinegar, stevia, cayenne pepper, onion powder, celery salt and Worcestershire sauce in a small saucepan and simmer over medium low heat for 15 minutes. Let the mixture cool then puree it in a blender until smooth. Pour the sauce over the chicken breasts, turning them over to coat them thoroughly. Refrigerate for at least 2 hours.

Combine the celery, bell pepper and onion in a small bowl. Season the mixture with sea salt and black pepper. Add the white vinegar and stevia and stir to combine well. Toss with the cilantro and refrigerate, covered, until ready to serve.

Heat the oven to 350F. Remove the chicken from the marinade and place them on a large sheet of aluminum foil. Pour a little of the marinade over the chicken and pour the remaining marinade into a small saucepan. Fold the foil tightly over the chicken and bake for 20 to 25 minutes, or until cooked through and no longer pink in the center.

Simmer the remaining sauce for 10 minutes, adding a little water if it gets too thick. When the chicken is cooked, let it sit for about 10 minutes then remove the breasts from the foil and keep warm. Pour any remaining juices from the foil into the saucepan. Serve the chicken with the sauce on the side. Spoon the celery salsa over each of the breasts before serving.

Makes:
Four Servings

Nutrition per serving:
Calories = 256, Fat = 9g, Carbs = 9g, Protein = 34g

Ingredients
4 boneless, skinless chicken breasts
1 medium onion, sliced
1 red bell pepper, sliced
1/2 pound green beans, trimmed or 1 15-ounce can green beans
1 bay leaf
2 cloves garlic, smashed
2-3 cups no sodium chicken broth

Directions
Put the chicken, onion, pepper, green beans, bay leaf and garlic cloves in a saucepan or straight-sided skillet and cover with the broth. Bring to a boil and reduce to a simmer. Simmer on low heat for about 90 minutes, until chicken is falling apart and vegetables are tender. Remove the garlic cloves and bay leaf and serve immediately.

Makes:
Two Servings

Nutrition per serving:
Calories = 333, Fat = 7g, Carbs = 9g, Protein = 56g

Ingredients
2 boneless skinless chicken breasts, 6 oz each
1 red bell pepper, seeded and sliced
1 Serrano or other fresh red chili, seeded and sliced
2 chipotle peppers, mashed
2 tablespoons cracked black pepper
1/2 cup chicken broth
1 tablespoon soy sauce

Directions
Combine the chipotle peppers, cracked black pepper, chicken broth and soy sauce in a small food processer, blender, or use a hand held immersion blender and process the ingredients until pureed. The black pepper will still be intact, it isn't necessary to grind it. Coat the chicken breasts in the mixture and marinate them, covered, in the refrigerator for at least 2 hours.

Preheat the broiler and line the broiler pan with aluminum foil. Spread the sliced red peppers over the foil and lay the chicken on top. Save any leftover marinade for basting. Broil the chicken, turning once, as far from the source of broiler heat as possible. When the chicken is cooked through and no longer pink in the center, remove the chicken and the foil with the peppers to a platter and let it rest for about 10 minutes. Place the chicken on warmed plates, and cover each one with half the sliced peppers and any juices that have collected in the foil. Serve hot or at room temperature.

Makes:
Two Servings

Nutrition per serving:
Calories = 237, Fat = 6g, Carbs = 4g, Protein = 38g

Ingredients
2 boneless skinless chicken breasts, about 6 oz each
1 tablespoon capers
2 tablespoon fresh lemon juice
1 tablespoon stone ground mustard
1/2 cup chicken broth
Sea salt and ground black pepper to taste
1 tablespoon fresh chopped parsley

Directions
Cut each breast into 3 or 4 evenly-sized pieces. Place the pieces between 2 sheets of plastic and pound them until they are about 1/4 -inch thick. Season the chicken on both sides with the salt and pepper. Place the seasoned chicken pieces in a cold skillet and turn the heat to medium high. When the bottom of each piece has browned, pour in half the chicken broth and turn the pieces over. Lower the heat and cook until the chicken is no longer pink in the center, which should just be a minute or two.

Whisk together the remaining chicken broth, lemon juice and mustard. When the chicken is cooked through, remove the pieces to plates and keep warm. Whisk the mustard mixture into the pan juices and simmer until reduced by half. Season with salt and black pepper to taste. Stir in the capers.

Shingle the chicken medallions on each plate and spoon equal amounts of the caper sauce over them and sprinkle with the chopped parsley. Serve warm.

Makes:
Two Servings

Nutrition per serving:
Calories = 203, Fat = 1g, Carbs = 12g, Protein = 36g

Ingredients
12 oz chicken tenders, cut in 1-inch pieces
2 cups green cabbage, thinly sliced
1 bunch (about 12) scallions, chopped
1 teaspoon caraway seeds
1 tablespoon curry powder
1/2 teaspoon ground ginger
1/2 teaspoon turmeric
1/2 teaspoon crushed red chili flakes
2 cloves garlic, minced
Sea salt and ground black pepper to taste

Directions
Toss the cut pieces of chicken with the curry powder, ginger, turmeric, crushed red chili flakes and half the minced garlic with salt and pepper. Cover the container and refrigerate for 2 hours.

Heat a skillet over medium heat and add the cabbage, caraway seeds and the remaining half of minced garlic. Cover the skillet and cook the cabbage until it is wilted and lightly browned.

Add the marinated chicken and saute until cooked through. Toss in the scallions just before the chicken is ready. Serve on warmed plates.

Makes:
Two Servings

Nutrition per serving:
Calories = 188, Fat = 1g, Carbs = 8g, Protein = 35g

Ingredients
12 oz chicken tenders
1/4 cup fresh lime juice
2 tablespoon lime zest
1 clove garlic, smashed
1 teaspoon ground mustard
1 tablespoon Worcestershire sauce
1 large summer squash or zucchini, diagonally sliced 1/2 -inch thick
1/2 cup sliced radishes
1/4 cup white vinegar
4 packets stevia
Sea salt and ground black pepper to taste

Directions
Whisk together the lime juice, lime zest, garlic, mustard and Worcestershire sauce. Place the chicken in the mixture and refrigerate for an hour.

Combine the white vinegar and stevia and pour over the radishes. Toss lightly and refrigerate until ready to serve.

Light a charcoal grill or heat a broiler. Remove the chicken from the marinade and place on the grill. Baste the chicken with leftover marinade and cook, turning once, until no longer pink in the center. Season the summer squash with sea salt and pepper. Grill the squash over the cooler part of the grill until cooked through. Place the chicken tenders and squash on warmed plates. Spoon some of the pickled radishes over each portion of chicken, or serve them on the side.

Makes:
Two Servings

Nutrition per serving:
Calories = 321, Fat = 6g, Carbs = 6g, Protein = 55g

Ingredients
2 boneless, skinless chicken breasts, 6 oz each
1/4 cup chicken broth or water
3/4 cup basil leaves, thinly sliced
1 cup tomato, diced
1/4 cup red onion, finely chopped
3 tablespoon red wine vinegar
1 packet stevia
2 cups fresh greens, such as spinach, chard, chicory, etc.
1 clove garlic, minced
Sea salt and ground black pepper to taste

Directions
Heat the oven to 400F. Season the chicken with sea salt and black pepper and lay them in a cold skillet. Turn the heat to medium low, and when the chicken is brown on the bottom, add the chicken broth. Turn the breasts over and cover the skillet with a lid. Put the skillet in the hot oven and bake until the chicken is cooked through and is no longer pink in the center, 15 to 20 minutes. Let the chicken rest at least 10 minutes before serving.

To make the salsa, combine the tomato, basil, onion and vinegar. Season the mixture with salt and pepper.

Take the chicken out of the skillet and keep it warm. Put the pan on a medium flame and add the garlic to the pan juices. Cook for about a minute, then add the greens and saute until wilted. Place the greens in the center of a warmed plate. Place the chicken on the greens and spoon the salsa over the top.

Makes:
Two Servings

Nutrition per serving:
Calories = 210, Fat = 2g, Carbs = 9g, Protein = 39g

Ingredients
12 oz chicken tenders, cut into bite-sized pieces
2 very large Portobello mushrooms, stems removed
1 cup diced tomato
1 tablespoon fresh rosemary leaves
2 cloves garlic, minced
1/2 cup yellow onion, thinly sliced
1 tablespoon dried, sliced garlic
1 tablespoon minced dried onion
1 cup chicken or vegetable broth
Sea salt and ground black pepper to taste

Directions
Heat the broiler or light a charcoal grill to medium-high heat. Broil the mushroom caps on both sides until they are cooked through, but not mushy. Season with sea salt and black pepper, then set them aside.

Combine the chicken broth with the minced fresh garlic, dried garlic and dried onions in a medium saucepan and boil until the broth is reduced by half. Add the chopped tomatoes, sliced onion, and pieces of chicken. Lower the heat so that the liquid is simmering. Add the fresh rosemary.

Simmer until the mixture is reduced and thickened, and the chicken is cooked through. Season to taste with sea salt and black pepper. Place each mushroom on a warmed plate and fill with equal amounts of the chicken mixture and serve hot. Garnish with a bit of chopped rosemary before serving if desired.

Makes:
Four Servings

Nutrition per serving:
Calories = 185, Fat = 2g, Carbs = 27g, Protein = 15g

Ingredients
4 cups cooked spaghetti squash, separated into "noodles"
6 Roma tomatoes, peeled and chopped
1/2 pound ground turkey breast, 97% fat free
1 tablespoon fresh rosemary, chopped
2 cloves garlic, minced
1/2 cup yellow onion, diced
1 bay leaf
2 tablespoon dried garlic
2 tablespoon dried minced onion
1/2 cup sun-dried tomatoes, not in oil, chopped
Sea salt and ground black pepper
Pinch ground cloves

Directions
Heat a large saucepan and add the ground turkey. Season it with the salt and black pepper as it browns. Add the diced onion, chopped tomatoes, fresh garlic, dried garlic, dried onions, cloves,, bay leaf and sundried tomatoes. Stir all the ingredients and bring the pot to a simmer. Taste for seasonings, then add the chopped rosemary. Let the sauce simmer for 20 to 30 minutes. Add a little water if it becomes too thick. Remove the bay leaf before serving.

Heat the spaghetti squash and place it in warmed bowls. Spoon the Bolognese sauce over the "noodles", using as much as you prefer. The remaining sauce can be chilled then frozen for another use.

Makes:
Two Servings

Nutrition per serving:
Calories = 169, Fat = 3g, Carbs = 10g, Protein = 25g

Ingredients
1/2 pound thick asparagus diagonally cut in 1-inch pieces
1/2 cup scallions, both green and white parts, sliced
2 tablespoons garlic, minced
1 tablespoon shallot, minced
1/2 teaspoon fresh ginger, peeled and minced
1 cup cooked chicken breast, meat only, shredded
1 tablespoon fresh cilantro, chopped
2 tablespoons soy sauce
1 tablespoon rice wine vinegar
1 packet stevia

Directions
Combine the asparagus, garlic, shallot and ginger in a small saucepan. Turn the heat on to low and cover the pan. Cook, shaking the pan occasionally, for 5 minutes. Whisk together the soy sauce, rice wine vinegar and stevia. Pour the mixture over the asparagus, then add the scallions and cilantro. Cover the pan again and raise the temperature slightly. Cook until the asparagus are cooked but still crisp. Stir in the cooked chicken and simmer until heated through.

Makes:
Two Servings

Nutrition per serving:
Calories = 351, Fat = 7g, Carbs = 11g, Protein = 60g

Ingredients
12 oz chicken breast, meat only, cut into 1-inch pieces
1/4 cup soy sauce
2 packets stevia
2 cloves garlic, minced
2 teaspoons fresh ginger, peeled and minced
1 teaspoon ground mustard
1/2 teaspoon Chinese 5-spice
2 each baby bok choy, split and steamed — keep warm
3/4 cup fresh mung bean sprouts

Directions
Whisk together the soy sauce, stevia, garlic, ginger, mustard and 5-spice. Add the mixture to a skillet and bring to a simmer over medium low heat until slightly reduced. Add the chicken and turn the heat to high. Cook until the sauce is almost evaporated and the chicken is cooked through.

Remove the chicken to warmed plates and quickly heat the bean sprouts in the same skillet. Add a little water to loosen up any brown bits left in the pan. Spoon the sprouts on top of each portion of chicken and surround the chicken with each half of the split bok choy.

Makes:
Two Servings

Nutrition per serving:
Calories = 384, Fat = 12g, Carbs = 7g, Protein = 58g

Ingredients
2 boneless skinless chicken breasts, 6 oz each
2 cups fresh spinach, chopped
1 cup shiitake mushrooms, sliced
1 tablespoon garlic, minced
2 tablespoons shallots, minced
1/4 cup fat free feta cheese, crumbled
1 tablespoon fresh lemon juice
1/4 teaspoon ground fennel
Sea salt and ground black pepper to taste

Directions
Preheat oven to 350F. Heat a skillet over medium-low heat and wilt the spinach. Stir in the garlic and shallots and cover the skillet. Let the spinach cook until the excess liquid evaporates. Add the sliced mushrooms, lemon juice, fennel and salt and pepper. Cover the skillet and cook until the shallots are softened and have released their liquid. Remove the lid and turn up the heat. Saute the mixture until all liquid is evaporated. Let the mixture cool.

Lay each chicken breast on a work surface and, using the tip of a sharp knife, cut a pocket along the side of each breast, using the knife tip to make the pocket deep enough to contain the stuffing. Make sure the top and bottom of the breast stay closed to form the pocket. When cool enough to handle, divide the stuffing between the 2 breasts, gently smoothing it out in each pocket.

Season both sides of each chicken breast with sea salt and black pepper. Divide the feta cheese in half and stuff it in each breast. Follow with the spinach and mushroom mixture. When each breast has been stuffed, wrap it in aluminum foil, place the foil packets on a baking sheet and bake them for 30 minutes, or until cooked through.

Let the chicken rest in the foil packets for 10 minutes before unwrapping. Serve them whole, or slice each breast into thick slices and shingle them on a warmed dinner plate. Pour any juices collected in the foil over the chicken and serve warm.