Alternate Recipe Vegetable Frittata

Ingredients:

• 3 eggs (1 whole + 2 whites)
• 3 mushrooms
• 1 slice of onion, diced
• 1/2 cup bagged spinach, sliced in ribbons
• Dried garlic chips
• Salsa Verde

Directions:

In a small nonstick pan over medium heat, saute mushrooms, onion and garlic until the onions are pretty soft, then add in the sliced spinach. Pour the scrambled egg mixture over the top, cover with a lid and turn the heat down to medium low. Cook covered until the egg mixture is thoroughly set. Remove cover, flip and cook over medium until the other side is done. Serve with sliced fruit and Salsa Verde. Cilantro and fresh cut tomatoes are also a wonderful garnish for this dish.

Spicy Deviled Eggs

Ingredients:

• 6 eggs (hard boiled then chilled)
• 2 tsp reduced fat (or fat free) mayo
• 4 tbsp fat free greek yogurt or fat free sour cream
• 2 tsp spicy brown or Dijon mustard
• 1/2 tsp Tabasco or other hot sauce
• 1/2 teaspoon rice vinegar or apple cider vinegar
• Optional - chopped ingredients (select one or more):
  1/8 cup finely chopped roasted red peppers
  2 tablespoons capers, rinsed and roughly chopped
  2 tablespoons finely chopped fresh chives
• Salt and pepper to taste
• Paprika (as a garnish to decorate the top of the finished eggs)

Directions:

1. Hardboil 6 eggs, put in cold water then chill for at least an hour.
2. Peel the eggs and carefully cut the eggs in half lengthwise, removing the yolks and place them in a bowl
3. Mash the yolks with a fork
4. Add in yogurt, mayo, vinegar and mustard and combine mixture until well blended.
5. Stir in chopped ingredients of your choice (see list above), and salt/pepper to taste.
6. Using a pastry bag with fluted tip or a ziplock bag with a small hole cut in one corner, fill the white halves evenly with the mixture
7. Garnish with paprika for color (optional)
8. Serve cold. Makes 12.

Fried Rice

Ingredients:

• 1 lb ground turkey or boneless/skinless chicken breast cut into chunks
• Raw cauliflower (1/2 to 3/4 head)
• 1 small yellow or white onion or 3 green onions, chopped (save 1 green onion to top dish at end)
• 1/4 tsp grated fresh ginger root
• 1 clove garlic, minced
• 1 egg
• Splash of Bragg's Liquid Aminos or 2 tsp low sodium soy sauce
• optional
• coleslaw mix

Directions:

Prep: sauté the meat of your choice in a large nonstick skillet, then pull it out and set it aside. Use the same skillet to prepare your rice - you will add the meat back in at the end of the cooking process.

1. Shred cauliflower and sauté it in a nonstick pan sprayed with EVOO
2. Add minced garlic, onion, ginger and cook until the "rice" started to pick up some color
3. 3-5 minutes
4. Add 1/2 cup coleslaw (optional). You can also add fresh grated carrot, bean sprouts or finely chopped celery to this dish.
5. When everything else looks done, push everything out to the edges of the pan and crack an egg into the center
6. scramble it as you cook it up then blend it with the "rice"
7. Add back in your choice of meat, add a splash of Bragg's Liquid Aminos or Low Sodium Soy Sauce, top with some green onions and serve hot.

Chinese Chicken Salad

This meal counts as 1 friendly fat and 1 fruit serving (from the oranges). Typically chinese chicken salad is topped with crunchy noodles, but you won't miss them at all in this fresh and flavorful dish.

Ingredients:

• 1-2 boneless skinless chicken breasts (1 per person)
• 1-2 cups of bagged coleslaw mix
• 1-2 green onions, chopped
• 1 can mandarin oranges, drained
• optional veggies of your choice - sliced button mushrooms, diced cucumber, raw bean sprouts, thinly sliced or shredded carrots, cut broccoli, etc.

Dressing:

• 1 tsp creamy peanut butter
• 1 tsp flax oil or olive oil
• 1/2 tsp sesame oil
• 4 tbsp rice vinegar
• 1 tsp lemon or lime juice

Directions:

Saute chicken breasts in a dry nonstick pan until browned on both sides, remove from pan and slice into bit sized pieces. It's OK if the chicken is still a little pink in the center, as you will then return the chooped chicken to the hot pan, add 1/4 cup water and 2-3 tbsp lite soy sauce or Bragg's Liquid Aminos. Let simmer for another 5 minutes until the liquid has evaporated, then remove from heat.

In a large serving-size bowl (or in your salad bowl if you are making this for just 1 person), heat up the peanut butter for 20-30 seconds in the microwave to make it easier to blend, then whisk it with oil to make a smooth sauce. Add in rice vinegar, lemon and sesame oil and whisk 15-20 seconds until well blended.

Toss chicken in the dressing and stir to coat. Add in coleslaw and other veggies of your choice, and mix everything together so that the dressing flavors the entire dish. Top with mandarin orange slices (plus raw shredded carrots, bean sprouts or diced green onions).

Taco Salad

Ingredients:

• 1 pound of lean ground turkey
• 1 envelope of taco seasoning
• Generous bed of lettuce
• 1 cup chopped tomatoes
• 2 1/2 cup chopped onions
• Salsa
• 1⁄3 cup shredded reduced-fat cheddar cheese

Directions:

In a saucepan, brown the ground turkey over moderate heat. Add one envelope of taco seasoning and cook according to package directions. Place generous servings of lettuce on four plates. Top with turkey mixture, tomatoes, onions, salsa and cheese. Makes 4 servings.

Cauliflower Crust Pizza

CRUST

Ingredients:

• 1 cup cooked, riced cauliflower*
• 1 egg
• 1/2 cup ff mozzarella cheese or any ff Italian blend (you can also use ff parmesan cheese, but you won't need as much)
• 1/2 tsp fennel
• 1/4 tsp garlic powder (or you can use dried or fresh garlic)
• 1 tsp oregano
• 2 tsp parsley

SAUCE

Ingredients:

Use low carb premade sauce or make your own from:

• 1/2 cup tomato sauce
• 1 teaspoon dried Italian seasoning
• 1 clove minced garlic
• 1/4 teaspoon salt and pepper -
• each

TOPPINGS

Your choice of pizza toppings, including sliced mushrooms, browned turkey meat, chopped bell pepper, roasted red pepper, ff feta cheese spinach, tomatoes, onion, garlic, etc. Make sure the meats are already cooked.

2 ounces ff mozzarella cheese, shredded (or 3/4 cup shredded ff cheese)

Directions:

1. Preheat oven to 450 degrees Fahrenheit.
2. Spray a 9x13 glass dish, cookie sheet or metal pizza pan with nonstick spray or brush lightly with EVOO.
3. Rice your cauliflower first, by shredding the raw cauliflower and sauteing it dry in a nonstick pan sprayed with EVOO over medium heat until it starts to get some color. This will help pull the moisture out of the cauliflower so you don't end up with a soggy crust.
4. In a medium bowl, combine riced cauliflower, egg, spices and fat free mozzarella. Press evenly on the pan.
5. Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe) until desired doneness is achieved. When it's done, the crust should be nice and browned, and will be crispy on the top when touched. Pull out of oven and let cool.
6. While the crust is baking, simmer the tomato sauce with the garlic seasonings for a few minutes.
7. In a separate pan, sauté your pizza veggies with a little garlic so they are soft.
8. Brush pizza sauce over the cooled crust then spread toppings all over. Top with more marinara if desired, and cheese.
9. Bake in a 400 degree oven on broil setting just enough to melt the cheese.

Yields 8 slices, approx. 200 calories per slice, depending on what toppings you choose.

PIZZA VARIETIES:

Hawaiian

Spinach Crust Pizza

CRUST

Ingredients:

• 2 large eggs and 4 egg whites, beaten together
• 10 ounces frozen spinach -
• thawed and well drained (press out excess liquid with a cloth or paper towel)
• 1/4 cup fat-free parmesan cheese
• 1/2 teaspoon Italian seasoning
• 1/8 teaspoon black pepper

SAUCE and TOPPINGS

Same as above.

Directions:

1. Preheat oven to 350
2. Spray a 9x13 glass dish or metal pizza pan with nonstick spray or brush lightly with EVOO.
3. Mix crust ingredients together and spread into an even layer in the bottom of the pan. 4. Bake for 30 minutes until desired doneness is achieved. When it's done, the crust should pull slightly away from the sides of the pan. Pull out of oven and let cool.
4. While the crust is baking, simmer the tomato sauce with the garlic seasonings for a few minutes.
5. In a separate pan, sauté your pizza veggies with a little garlic so they are soft.
6. Brush pizza sauce over the cooled crust then spread toppings all over. Top with more marinara if desired, and cheese.
7. Bake in a 400 degree oven just enough to melt the cheese.

Yields 8 slices.

Cauliflower Poppers

Ingredients:

• 1 medium head of cauliflower cut into bite-size pieces
• 1/2 tsp. chili powder
• 1/2 tsp. cumin
• 1/2 tsp. salt
• 1/2 tsp. pepper
• 2 tsp nonfat parmesan cheese
• Nonstick cooking spray

Directions:

Preheat oven to 400 and spray cookie sheet with nonstick spray. Spritz cauliflower florets lightly with nonstick spray, then drop into a paper bag with spices. Shake to mix until cauliflower is well coated. Place in oven and stir after 5 min. Cook for a total of about ten min.

Turkey Chili

Ingredients:

• 1 lb ground turkey
• 1 white or yellow onion, diced
• 3 cloves garlic
• 1 can crushed or diced tomatoes (or you can use fresh or frozen-fresh tomatoes)
• 1 tbsp each cumin, chili powder, ground white pepper

Instructions:

1. Brown ground turkey with onions in a pan over medium heat. Grate garlic into the pan (or you can use dried or crushed garlic if you prefer).
2. Stir in seasonings and mix them thoroughly into the meat mixture.
3. Add in 1 cup of grated cauliflower and stir until well mixed.
4. Add 2 small fresh tomatoes or 1/2 can of crushed tomatoes.
5. Cook over med-low heat for 15-20 minutes to let the flavors develop.

This item may also be cooked in a crockpot if you pre-brown the meat then assemble the reset of the ingredients in a crockpot

Breakfast Turkey Bowl

Ingredients:

• 1/4 lb ground turkey (or 1 turkey burger, chopped up)
• 1 cup fresh cauliflower florets
• 1/2 small onion, thinly sliced
• 2 cloves garlic, minced
• 1 egg or 2 egg whites
• 2 tsp shredded fat-free cheddar cheese

Instructions:

1. Prepare your turkey "sausage" base by browning the ground turkey in a nonstick pan sprayed with EVOO. Season it up with a little dash of the following sausage spices: sage, fennel, paprika, marjoram, ground black pepper and crushed red pepper flakes. Add just a pinch of clove and/or nutmeg and 1/2 packet of truvia.
2. Add in the minced garlic, onion, sliced onion and brown for 2-3 minutes.
3. At the same time, put the cauliflower florets in a microwave safe bowl with 1 inch of water and steam them in the microwave for 3 minutes. If you prefer, you can steam them stovetop in a separate pot, covered.
4. Add one scrambled egg (or 2 egg whites) to the onion-sausage mix and stir til cooked through.
5. Toss all ingredients together and top with black pepper and FF cheddar cheese.

Apple Chips

This recipe may also be made with pears. For apples, we recommend Gala, Red Delicious, Granny Smith or Fuji apples

Ingredients:

• 2 medium apple(s)
• 1/2 tsp ground cinnamon
• 2-3 packets TRUVIA (or EQUAL or SPLENDA or JUST LIKE SUGAR)

Instructions:

1. Preheat oven to 300°F.
2. Lightly spray your cookie sheet(s) with unflavored nonstick cooking spray.
3. Peel and core apples, then slice thinly with a sharp paring knife or mandolin (1/8" slices or thinner are ideal)
4. Place apple slices in a single layer on cookie sheet and sprinkle with your cinnamon-"sugar" mixture.
5. Bake until crisp and lightly browned, about 45 minutes. If your oven heats unevenly, you may have to turn your cookie sheet halfway through.
6. Let cool before serving.

Pudding Yogurt

• 1 cup nonfat yogurt, plain
• 3-6 teaspoons sugar-free/fat-free pudding mix (powder) of your choice

Instructions:

Combine ingredients and enjoy! I'm not sure if you need Stevia or Truvia to sweeten it, as it does contain Aspartame; I added a little bit of Stevia to mine.

3 teaspoons works well for 1/2 cup yogurt mixture.

Peach Cobbler

Ingredients:

• 2 peaches
• Cinnamon and nutmeg

Instructions:

Peel and core 2 peaches, then slice thinly (or you can use canned peaches in fruit juice, well drained). Place in a shallow baking dish sprayed with nonstick spray and sprinkle cinnamon and nutmeg on top. Bake 10-15 minutes at 300 degrees til warmed through and the juices at the bottom of the dish are beginning to bubble/brown. Serve with a dollop of plain Greek yogurt.

Chicken Parmesan

• Boneless, skinless chicken breast (1 per person)
• Non-fat or low fat Parmesan cheese
• Low carb Marinara sauce

Instructions:

1. Preheat oven to 375 degrees F
2. Place chicken breasts in a lightly greased glass baking dish and season with salt & pepper. Cover with foil.
3. Bake at 375 degrees F for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.
4. Top with marinara and sprinkle chicken with parmesan cheese, and continue baking for an additional 3 to 5 minutes.

Stuffed Portabello Mushrooms (Cycle 1)

This recipe is fairly easy, and is by far the most luxurious thing I've eaten on the 17DD. What you need is the big portabello mushroom caps - 2 per person, 1 egg, roasted red peppers, cauliflower, fresh spinach and onions. I added peas to mine, because I'm already on Cycle 3, but you can omit them or substitute with another green vegetable like broccoli florets to stay in compliance with the Cycle 1 guidelines.

1. In a nonstick skillet sprayed with EVOO, brown 1/4 medium diced onion, 1 clove minced garlic, 1 cup shredded cauliflower and peas or other greens. Once this is browned, make a hole in the center of the pan, and in there put 1 beaten egg. Cook the egg and mix into the other ingredients. Add 1/2 cup finely sliced spinach ribbons and a diced roasted red pepper and finish cooking for another minute or two. Salt and pepper to taste (any mixed table spice like Montreal steak seasoning or Braggs No-Salt), and 1-2 tsp of nonfat parmesan cheese at the end. This is your stuffing for the mushroom caps. You can leave this on the stove on low heat while you prepare the caps, or you can prep the caps first then do the stuffing, whichever you prefer.

2. Spray mushroom caps lightly with EVOO and a pinch of sea salt, then put under the broiler in your toaster over for 10 minutes. They are done when they've wilted down a bit and look cooked.

3. Assemble on a plate and enjoy! For a really nice presentation and to increase your vegetable consumption on this dish, you can put them on a bed of fresh or wilted spinach.

Note, you can also do this dish with ground turkey or use 3 egg whites instead of just 1 egg, if you want to up the protein content.

Portabello Turkey Burgers

Ingredients:

• 1 Jennie O Seasoned Turkey Patty per person (or form your own from ground turkey)
• 2 Portabello Mushroom Caps per person
• 1 slice tomato
• 1 slice fat free mozzarella cheese (ff pepper jack is also excellent in this dish)
• steak or Worcestershire sauce

Preparation:

Grill up turkey burger. Dress mushroom caps with a drizzle of oil oil and bake in toaster oven for 15 minutes (or you can put them on the grill when the turkey burger is halfway done). Layer the ingredients and place turkey burger, open faced, under the broiler for a couple of minutes to melt the cheese. Serve drizzled with Worcestershire and/or steak sauce.

Pizza Burgers

Ingredients:

• Jennie-O Seasoned Turkey burgers
• Pizza Sauce: Tomato Paste, 1 fresh garlic clove, grated, 1/4 tsp each oregano and basil, salt and pepper to taste
• Your choice of toppings: diced mushrooms, green peppers, sun dried tomatoes
• Cauliflower-cheese blend
• 1/2 cup shredded cauliflower + 1/4 cup fat free mozzarella or jack cheese. You can also add some fat-free or low fat parmesan to this cheese blend for an added dimension of flavor.

Preparation:

In a nonstick skillet over medium heat, brown turkey patties lightly on both sides then place them on a glass baking dish sprayed with nonstick spray. If you wish, you can put a layer of vegetables at the bottom of the dish first, as they will cook up along with the pizza burgers.

Brush each patty liberally with pizza sauce (#2), then top with your choice of toppings (#3).

Smother the patties with cauliflower-cheese blend (#4) and put in the oven for 20 minutes or until cheese blend is brown and crunchy.

Balsamic Chicken with mushrooms

Ingredients:

• 1 lb chicken breast (about 3 breasts)
• 1 clove minced garlic
• 3 Tbs balsamic vinegar
• 2 tsp Dijon mustard
• 2 cups mushrooms
• 1 tsp olive oil

Preparation:

In a medium bowl, combine mustard, vinegar and garlic. Add chicken and turn to coat. (give it a few minutes to soak the flavor, but it is quick)

Transfer chicken to a grill pan and cook until done. About 5-6 minutes per side(I flattened the breast a little before marinating so they will cook evenly) Keep warm.

Remove chicken when done and add olive oil to pan. Add mushrooms and saute until mushrooms are tender. (I add some tarragon to help flavor

BBQ Chicken and Vegetables

Ingredients:

• 4 organic boneless/skinless chicken breasts
• 3 bags of frozen mixed vegetables
• fresh vegetables, as desired
• 1 tsp olive oil
• 1/3-1/2 cup BBQ sauce
• 2 tsp balsamic vinegar
• water
• ground basil
• raw veggies for topping: 2-3 green onions, diced radish, diced bell pepper
• salt and pepper to taste

Instructions:

1. Preheat oven to 350°
2. Place chicken breasts in a 9x13 glass baking dish sprayed with olive oil or nonstick spray. Top breasts with a little olive oil and bake, covered for 30-45 minutes until the juices to run clear, and no pink is showing if you cut one of the breasts in half.
3. Steam the frozen vegetables on the stovetop, and mix in fresh vegetables if you wish. I usually add diced fresh carrots and cauliflower to my bagged veggie mix. Add fresh or dried basil (or your herb of choice) on top of the vegetables in the pan after you've poured the water in. Steam the vegetables, covered, until the chicken is done. Drain the vegetables and the chicken, and set both aside to cool for ten minutes.
4. Cut the chicken into small cubes and mix 1/3 of the chicken in a large bowl with 1/3 of the steamed vegetables and some of the BBQ sauce mixed with vinegar. Mix the result together, then add some more of the chicken and vegetables, and a little more sauce, and repeat until all the chicken and vegetables are mixed in. The goal here is for the sauce to lightly coat the steamed veggies and chicken
5. there shouldn't be any extra sauce at the bottom of the bowl.
6. Move to a serving dish (or storage container) and top with your fresh (crunchy) vegetables
7. green onions or scallions, diced bell pepper (green or a mix of colors), grated carrot, fresh broccoli, sliced fresh spinach. Add salt and pepper to taste.

This dish is great for potlucks or picnics

Thai Chicken

reposted with permission from The 17 Day Diet Support Group (http://www.facebook.com/17-day-diet/)

Ingredients:

• 2-4 boneless, skinless chicken breasts
• 1/3 cup salsa
• 1 Tbsp. lime juice
• 1/2Tbsp. light soy sauce
• 1/2 tsp. ginger root
• 1/8 tsp. black pepper
• chopped cilantro and scallions

Instructions:

In medium bowl, combine ingredients; mix well. Pour this mixture over chicken. put chicken in pan sprayed with Pam and cook on low until chicken is thoroughly cooked.

Low Carb Marina Sauce

Ingredients:

• 42 oz diced tomatoes (canned in juice)
• 2 teaspoons olive oil
• 1/2 cup chopped red onion
• 1/2 cup chopped green pepper
• 1/4 cup shredded carrot (optional)
• 4 cloves garlic, minced
• basil, salt and pepper to taste

Preparation:

Cook onion, garlic & peppers with oil in large sauce pan stirring for 1 minute over medium. Cover, reduce heat to very low and cook until vegetables are soft (about 5 minutes). Add tomatoes in their juice to pan and season to taste. Bring sauce to a simmer; cover and cook at a low simmer for about 25 minutes.

Eggplant Parmesan

Ingredients:

• 1 large eggplant, peeled
• 4 egg whites
• Fat-free Parmesan cheese
• Garlic powder, to taste
• 1 cup of low-carb marinara sauce

Preparation:

1. Pre-heat oven to 400 degrees.
2. Cut into 3/4 inch slices.
3. In a shallow dish, beat egg whites and 4 tablespoons of water until foamy.
4. Dip eggplant slices into egg whites, then into fat-free Parmesan cheese, pressing cheese into eggplant.
5. Place eggplant on prepared baking sheet that has been sprayed with vegetable spray and sprinkle with garlic powder.
6. Spray vegetable cooking spray over eggplant slices.
7. Bake 30 minutes at 400 degrees, turning eggplant over after 20 minutes, until golden brown and cooked through.
8. Cover with 1 cup of low-carb marinara sauce and bake for 20 more minutes, or until eggplant is piping hot and sauce is bubbly.

Makes 2 large servings.

Baked Eggplant Rounds

Ingredients:

• 1 medium eggplant
• 4-5 cloves of garlic
• 3 tbsp Extra Virgin Olive Oil (EVOO)
• 1 tbsp Lemon Juice
• 1 tbsp Balsamic Vinegar
• 2 tbsp ff parmesan
• 1/4 tsp each ground pepper and fine sea salt
• Optional - fresh tomato, ff mozarella

Preparation:

1. peel and slice eggplant into 1/4" circles and put in a single layer in the bottom of a sprayed baking dish.
2. crush or finely mince 4-5 cloves of fresh garlic and mix in 3 tbsp EVOO, 1 tbsp lemon juice, 1 tbsp balsamic vinegar, 1/4 tsp pepper and 1/4 tsp sea salt.
3. Brush each eggplant round with the marinade, above, and sprinkle a small amount of fatfree parmesan on top
4. Bake 15-20 minutes at 350-375 (depending on your oven) until done.

Variation #1: Brush eggplant with oil mix and bake for 15 minutes, but leave the cheese off. Then, take it out, add a slice of fresh tomato on top of each eggplant round, top with a sprinkle of basil, ff mozzarella and return to oven long enough to melt the cheese.

Variation #2: use 1/2 cup low carb marinara with crushed garlic and oregano, and pour a little bit on top of each eggplant roundbefore topping with ff cheese.

Spaghetti with Cabbage Slaw

Note: if you are on cycle 3, you may add a few whole wheat spaghetti noodles to this dish (as a GARNISH). This dish is also good when paired with spaghetti squash (allowed on cycle 2).

Ingredients (serves 2-3):

• 1/3 package of ground turkey
• dried garlic chips
• 1/4 medium sized onion, finely chopped
• Italian basil-oregano tomato paste
• 1/4 head cauliflower, finely chopped (you can put more cauliflower in the dish if you like, up to 1/2 head)
• 1 can tomato sauce
• packaged coleslaw mix

Preparation:

1. Brown ground turkey with garlic and chopped onion in a deep saute pan (I use a nonstick wok for this dish).
2. Stir in finely chopped cauliflower (you may also add chopped green bell peppers if you wish) and saute for 5-10 minutes til the cauliflower picks up a little color.
3. Stir in 1/4 small can of tomato paste (or approximately 2 tablespoons) and mix thoroughly. Add in 1 large (16 oz.) can of tomato sauce. Here, you may add additional dry spices (oregano, basil, black pepper) if you prefer a spicier flavor to your dish.
4. If you are on cycle 3, you may boil up a few whole wheat spaghetti noodles per person for this dish. It is not necessary though, if you are on cycles 1 or 2 or are eating after 2 PM.
5. Fill a deep pasta bowl with 3/4 cup of shredded coleslaw mix. Top with a generous scoop of turkey marinara, and garnish with whole wheat pasta (if applicable for your cycle) and fat free parmesan cheese.

Tuna Steaks

For this recipe you'll want to buy fresh tuna steaks at the market (1 per person). These are great with Cajun spice, or you can use steak seasoning, Thai spice, or your favorite salt-free spice blend.

Prepare each tuna steak by rubbing it with spices and letting it sit for 3-5 minutes.

Preheat your cast iron skillet or frying pan, sprayed with nonstick spray to medium-high heat then add on your steaks, searing each side but leaving it slightly rare in the middle.

Serve with a side salad or steamed veggies.

Baked Cod

Ingredients:

• Cod or other whitefish
• Kale, spinach or other leafy green vegetable
• 1 small onion, 1 green pepper
• 1 can chicken broth
• Minced Garlic & Roasted Red Pepper as garnish (or you can vary this with a number of other toppings)

Preparation:

1. Wilt your greens in chicken broth with a little rice vinegar then place in the bottom of a glass baking dish.
2. Place fish filets on top and top with minced garlic, herbs and roasted red peppers.
3. Sauté onions, mushrooms, and peppers lightly in the same pan where the kale was cooked, and spread around fillets.
4. Bake 20 minutes at 375 until fish is done.

Note: you can also make this fish dish in individual foil packets - simply layer the greens on the bottom of the foil, put the fish filets and toppings on top, then put the foil pouches in a shallow baking dish or pan, and bake as directed.

Cajun Baked Fish

This recipe is easily adaptable for any white fish. I use walleye, but you could easily use catfish, cod, salmon, tilapia, even tuna with this recipe.

Ingredients:

• 1 tbsp olive oil
• 1/2 teaspoon garlic powder
• 1/2 tsp sea salt
• 2 tsp dried thyme
• 2 tsp paprika
• 1/4 tsp cayenne pepper
• 1/2 tsp hot pepper sauce
• 1/4 tsp pepper
• 4 (8 ounce) fillets of catfish or another white fish

Preparation:

1. In a small bowl, combine the first seven ingredients; brush over both sides of fish.
2. Place fish in a glass baking dish or cast iron skillet coated with nonstick cooking spray.
   You can also make this fish in individual foil packets- simply wrap the individual filets in aluminum foil sprayed with a little nonstick spray, put the foil pouches in a shallow baking dish or pan, and bake as directed.
3. Bake at 425 degrees F for 10-13 minutes or until fish flakes easily with a fork.

Baked Chicken Breast

Ingredients:

• Skinless, boneless Chicken Breast
• Parmesan Cheese (not powder)
• Italian Spices, Salt, Pepper

Preparation:

1. Mix Parmesan Cheese, Italian Spices, salt & pepper together
2. Spray Chicken with butter spray
3. Roll chicken breasts in Cheese Mixture
4. Arrange chicken on a foil lined baking sheet, lightly sprayed with nonstick cooking spray.
5. Bake At 400 degrees for 20 minutes or until chicken is cooked through.

Variation: Baked Pesto Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• salt and fresh ground black pepper for seasoning chicken
• 1/2 cup basil pesto*
• 2 oz. (1/2 cup) grated fat-free mozzarella cheese

Basil Pesto - in order to keep this recipe compliant for Cycle 1, make your own pesto as follows:

• 1/4 cup olive oil
• 1/2 cup dried basil (or you can use fresh)
• 4-6 cloves garlic, minced
• 2-4 tbsp ground flax meal
• 1/4 cup fat free parmesan

1. Heat olive oil in a skillet and add in minced garlic and stir until the garlic starts browning and releasing its flavor into the oil. Add basil and flax, stir for another minute or two then remove from heat and add in parmesan cheese.

Preparation:

1. Preheat oven to 375F. Cut each chicken breast lengthwise into 2 or 3 pieces.
2. Spray a glass baking dish with non-stick spray, then spread 1/4 cup basil pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more basil pesto over the chicken.
3. Cover the baking dish with aluminum foil and bake the chicken for 25-30 minutes, just until chicken is barely firm and cooked through. (Don't cook too much at this point, or the chicken will be overcooked by the time the cheese is melted and browned.)
4. When chicken is barely cooked through, remove foil and sprinkle chicken with grated mozzarella cheese. Put dish back into the oven without foil and cook 5 minutes more, just until cheese is melted. (If your broiler is separate from the oven, start preheating it when you take the chicken out.)
5. Serve hot.

Teriyaki Ranch Chicken Bake

Ingredients:

• 1 olive oil
• 6 skinless, boneless chicken breast halves
• 1/2 cup teriyaki basting sauce
• 1 packet Ranch-style salad dressing mix
• 1/2 cup shredded nonfat Cheddar cheese
• 3 green onions, chopped
• 1 tablespoon chopped fresh parsley, for garnish

Preparation:

1. Preheat oven to 350 degrees F
2. In a large skillet sprayed with nonstick spray, over medium-high heat, saute chicken breasts, 4 to 5 minutes each side, until lightly browned.
3. Place browned chicken breasts in a glass baking dish. Brush with teriyaki sauce, then sprinkle on salad dressing mix, shredded cheese, green onions..
4. Bake for 25 to 35 minutes, or until chicken is no longer pink and juices run clear. Garnish with parsley and serve.

Chicken Stir Fry

Ingredients:

• 2-3 boneless skinless chicken breast
• 1 clove garlic, minced
• fresh ginger root
• yellow or white onion
• 1 tsp olive oil
• fresh or frozen vegetables
• your choice
• low sodium broth
• Bragg's Liquid Aminos or low sodium soy sauce

Preparation:

1. In a nonstick pan sprayed with EVOO, saute 3 chicken breasts (cut into big chunks) with garlic, grated ginger and 1/2 chopped onion for 5 minutes (chicken will appear cooked on the outside but still pink in the middle).
2. Add in 1 tsp olive oil and 2-3 cups (total) of any of the following chopped vegetables (fresh or frozen) of your choice: broccoli, green beans, cauliflower, carrots, bell pepper, green beans, bean sprouts, water chestnuts. Stir fry for 3-5 minutes if fresh (if frozen, cover and cook for 10 minutes so that they are cooked through)
3. Add 1/4 cup low sodium chicken broth to pan. and 1/4 cup Bragg's Liquid Aminos or low-sodium soy. If you prefer a sweeter stir fry, squeeze the juice of fresh orange over the top and cut the soy sauce in half.
4. Let juices simmer with veggies for at least 2 minutes, then serve. Enjoy!

Citrus Rosemary Chicken Strips (C1)

Growing up in California, this recipe is an old family favorite, since we had roasemary bushes and citrus trees in the backyard. Enjoy!

Ingredients:

• 1 boneless-skinless chicken breast per person
• 1 tbsp olive oil
• 2 tsp minced garlic
• 1 lemon, juiced
• 1 orange, juiced
• 1 lime, juiced
• 3-4 sprigs fresh rosemary - remove from stems and roughly chop
• 1/4 tsp each, sea salt and pepper

Preparation:

1. prepare the marinade by combining all of the ingredients above (except the chicken) in a large ziplock bag.
2. slice chicken lengthwise into long thin strips and place in the bag with the marinade.
3. Put the marinade bag inside a larger dish to prevent leaks, and let marinate in the fridge for anywhere from 1/2 hour to overnight, depending on your schedule.
4. Preheat your skillet or grill, then cook chicken up on both sides over a medium flame - about 3-5 minutes per side (you can normally tell when it's done by the look of it, but if you aren't sure, cut one open to ensure there is no pink in the middle).

Serve on a bed of fresh greens.

Turkey Cutlet Florentine

Ingredients:

• 2-4 turkey cutlets*
• 2 clove garlic, minced
• 1 medium yellow onion
• 1 tsp olive oil
• fresh or frozen spinach
• low sodium broth
• 1 fresh lemon
• Dried bay leaves (1-2 per cutlet)
• Garlic powder, sea salt and pepper to taste

*Note: For the best results, pound cutlets thin before cooking. This ensures that they will cook all the way through with only 1/2 hour of oven time.

Preparation:

1. Spice raw cutlets with salt, pepper and garlic powder, then brown in a frying pan sprayed with nonstick spray.
2. Pull out the cutlets and set aside, then brown up 1 diced onion and 2 cloves of garlic (minced) in the same pan.
3. Take a package of frozen spinach (thaw it if in a box but if it's loose spinach in a bag you don't need to) and spread it out at the bottom of a glass baking dish sprayed with nonstick spray. Spread the sauteed onion over the top of the spinach (these will cook down into the spinach and help to flavor it).
4. Lay turkey cutlets on top - put a bay leaf or two on top of each cutlet then layer thin slices of lemon over the top of that.
5. Cover with foil and bake for 30-40 minutes at 350 degrees.

Mock French Toast

Ingredients:

• 2 eggs or 4 egg whites
• 1/4 cup fat-free ricotta
• 1/2 apple

Preparation:

Use two eggs or four egg whites and add 1/4 cup of ff Ricotta. Mix well. Add 1/2 chopped Apple, and Cinnamon to taste. I covered the mixture in a good sized soup bowl and put in microwave for two min, but one min at a time. might explode otherwise. Top with warmed berries of your choice and ff 1/4 c of ff yogurt sweetened with Stevia. Not sure you can use vanilla, but perhaps in the next stages. This was really good!! I can't wait to have it again.

Note

Spicy Parmesan Onion Rings

Ingredients:

• 6 large slices of raw sweet onion
• 2 egg whites beaten
• 1 tbsp hot sauce
• 2 tablespoons FF or lowfat parmesean
• dash of garlic powder
• spray olive oil

Preparation:

1. spray cookie sheet with olive oil, I coated with reynolds wrap.
2. lightly beat egg whites with hot sauce
3. dip onion slices in egg mixture and put parmesan and garlic powder on plate and sprinkle with your hand and press onto each slice..you may not even use all the cheese.
4. place on pan and spray a little more olive oil on them.
5. bake at 400 for about 15 minutes or till brown..turning once.

Kale Chips

Preparation:

1. Wash kale and pull off leafs from the hard stem. Tear into bite sized pieces in a large bowl.
2. Add 2 tsp olive oil, 1 tsp apple cider vinegar, 1 tsp Braggs Aminos or low sodium soy sauce. Toss kale to coat completely.
   (You can vary the marinade to change the flavor of the kale, for example, adding a tsp. of garlic powder, teriyaki sauce, agave nectar or sugarfree jam to the marinade - whisk all ingredients together to blend before adding to the kale).
3. Spread the kale in a single layer on a cookie sheet.
4. Place on the center rack of your preheated oven (350 degrees) and bake for 10 minutes.
5. Stir it around then bake for another 8-12 minutes until kale is crispy.
   If the kale bends when you touch it - it isn't done yet - it should crackle to the touch and should be dark green, not brown, when cooked correctly.
6. Remove from oven, sprinkle with sea salt (optional) and serve.

Seared Asparagus Stir Fry

Ingredients:

• 1/3 lb. fresh asparagus
• cabbage, chopped into chunks
• cauliflower, sliced into bite-sized 1/4" slices
• 1 tbsp olive oil (optional)
• 1/2 can chicken stock
• garlic, onion, and spices

Preparation:

Since asparus takes the longest time to cook, you'll want to start them first, in a large nonstick skillet sprayed with EVOO. Pan-sear the asparagus with a little dried or sliced garlic and 1/4 of a sliced onion (optional), then add in a tbsp of olive oil and 1/3 cup each of chopped cabbage and chopped cauliflower. Stir fry for 10 minutes, then use 1/2 cup of chicken stock to deglaze the pan and stir it around to pick up all of the bits of flavor. Sprinkle on some Braggs spice or Old Bay seasoning. You can also do your own favorite non-salt spice mix to finish, or make up your own (try a little smoked paprika with onion or garlic powder and dried dill or rosemary).

Optional: you may add protein to this dish by tossing in some cooked chicken (cycle 1) or frozen cooked shrimp (cycle 2)

Turkey Marinara (If You're Craving Pasta)

Try a low carb Turkey Marinara sauce over a big bed of steamed cauliflower for a satisfying "pasta" meal without the pasta! You can also serve this sauce over baked spaghetti squash in Cycle 2 (this would count as your starchy vegetable).

Turkey Marinara Sauce

Ingredients:

• 1 lb ground turkey
• 6 fresh tomatoes or 1 can diced tomatoes
• 3 x Garlic cloves, chopped
• 2 tsp Fresh oregano
• 1/2 tsp Red pepper flakes
• ground black pepper to taste
• 1/2 cup Water
• 1/2 c. Minced onion
• 2 tsp Tomato paste
• 3 tsp Fresh basil

Saute ground turkey till browned, then add in a cup of water to deglaze the pan and pick up all of the flavor bits. Add in tomatoes, onion, garlic and tomato paste, stir well, simmer 5 min. Add in oregano, basil, red pepper flakes, and pepper. Cover and simmer 10 to 15 min, until thickened to the right consistency.

Plate up over a heap of steamed cauliflower or other vegetable. Garnish with a dash of non-fat parmesan cheese.

Crockpot Chicken Soup

This asian-inspired chicken soup is wonderful with thai seasoning and lemongrass, but can also be made more traditional, as below.

Ingredients:

• 3-4 chicken breasts
• 1 large onion
• 4 cloves garlic
• 2-3 cups of vegetables - your choice - Carrots, Celery, Cabbage, Brussel Sprouts, etc.
• 1 cup chopped cauliflower
• 1/2 cup frozen cut okra in the pot
• 1 cup fresh baby spinach greens
• 3 cans low sodium chicken broth or vegetable broth

Preparation:

1. Put the raw chicken breasts, cut into large chunks, into the crock pot and liberally season with McCormick Chicken Seasoning or your spice mix of choice (Spice Hunter Thai Seasoning is wonderful with this soup).
2. Cook on high for 4-6 hours or on low for 10+ hours. The chicken should be cooked thoroughly before you add other ingredients to this dish.
3. In a separate pan, saute your choice of veggies with some garlic and onion in a pan sprayed with EVOO: carrot, celery, cabbage, brocoli, brussell sprouts, etc.
4. Put sauteed veggies, 2-3 cans low sodium broth, cauliflower and okra in the pot - turn on high and cook for another 45 minutes to an hour.
5. In the last 10 minutes of cooking, add in 2-3 handfuls of fresh baby spinach greens ( slice these into ribbons).
   Variations: You can also add diced tofu or stir an egg into this soup for added protein, or add a can of diced tomatoes or 3 cut fresh tomatoes to this dish, if you want it to have a more traditional flavor to it.
6. Serve hot.

Easy Creamy Spicy Veggie Soup

Ingredients:

• 1-2 tsp olive oil (optional)
• 2 minced garlic cloves
• 1 small chopped yellow onion
• 2 small chile rellenos (I use ortega canned chilies), seeded and sliced. Use more chilies if you want a spicier soup.
• 1 16 oz package frozen mixed vegetables (I used cauliflower-broccoli-carrot blend)
• 2 cans fat free low sodium chicken stock
• dash of powdered rosemary, nutmeg and pepper

Preparation:

1. Saute garlic and onion in pan sprayed with EVOO (you may add 1-2 tsp olive oil if you wish). Once the onion starts to get soft, add in your diced chilies and frozen vegetables, cook for 3-4 minutes then add 1/2 of the stock and spices. Bring to a boil, turn down and simmer for 15 minutes until all the vegetables are soft (carrots take the longest).
   Note
2. you can speed up the cooking process if you want by microwaving your frozen vegetables for 3-4 minutes before you add them to the pot. I try not to use a microwave too much, but this is an option if you want to spend less time cooking the soup stovetop.
   Using a standard blender, blend in 2-3 batches, adding in the rest of the chicken stock as needed to blend everything smoothly, then pour into a soup tureen or other serving/storage container (soup may be stored and reheated, just stir to blend if it separates).
   Top with ff sour cream (or greek yogurt) and 1 tsp ff cheddar

Broccoli Soup

Ingredients:

2 tbsp olive oil, 2 minced garlic cloves, 1 small chopped yellow onion, 1/2 a chopped red pepper, 1 head chopped broccoli, 2 1/2 cups of fat free low sodium chicken stock, salt and pepper.

Preparation:

Saute garlic, red pepper and onion in olive oil, add chopped broccoli, cook for 4 minutes, add stock and spices bring to a boil, turn down and simmer for 8 minutes. Using a standard blender, blend in batches. Squeeze fresh lemon juice over before serving.

Makes 4-6 servings.

Easy Hot & Sour Soup

Ingredients:

• 4 cups low sodium chicken or broth
• 3 tablespoons low sodium soy sauce
• 1/4 cup cooked shredded chicken*
• 3/4 cup fresh or canned diced mushrooms, any variety (white button, shitake, portabello, whatever you have handy)
• 1/3 tablespoon garlic chili sauce
• 1/3 teaspoon ground white pepper
• 1/4 cup white vinegar
• 1/3 cup canned bamboo shoots, julienned
• 3 oz block of tofu, diced into little squares
• 2 tablespoons cornstarch and 2 tablespoons cold water
• 1 egg, beaten
• 2 green onion stalks, diced (including tops)
• 1/2 teaspoon toasted sesame oil

Preparation:

1. Bring chicken broth to a simmer in a 2-quart saucepan.
2. Add soy sauce, shredded meat, mushrooms and garlic red chili paste and simmer for five minutes.
3. Add white pepper, white vinegar, bamboo shoots, tofu and simmer for five minutes.
4. Combine two tablespoons of cornstarch with two tablespoons of cold water in a cup. Stir until mixture is smooth. Add cornstarch mixture to soup and stir well. Simmer for five minutes until soup is thickened.
5. Beat egg in a cup until yolk and white are combined. Pour beaten egg slowly, in a fine stream into soup. Stir soup several times.
6. Add green onions and sesame oil to soup. Stir well. Remove from heat and serve.

*can substitute cooked lean shredded pork if on Cycle 2

Crockpot Cabbage Rolls

Ingredients:

• 12 cabbage leaves
• 2 egg whites beaten
• 1/4 cup skim milk
• 1/4 cup minced onion
• 1/4 cup diced green pepper
• 1 lb ground turkey (uncooked)
• salt & pepper
• 8 0z of low carb marinara sauce
• dash of Worcestershire sauce
• 1 tablespoon of lemon juice

Directions:

1. Boil cabbage leave for 2 min drain
2. combine egg, milk ,onion, green pepper, turkey, salt and pepper. Place 1/4 cup of mixture in center of cabbage leaf roll up and tuck in sides.
3. Place in slow cooker. mix marinara with lemon juice and Worcestershire.
4. pour over rolls and cook on low in slow cooker 8 hrs.
   I had more sauce on hand after cooking to add just in case.

Turkey Cabbage Rolls - Alternate

Note - this is technically a cycle 2 recipe because it contains long grain white rice. Leave off in cycle 1, and in cycle 2 try substituting brown rice in this recipe.

Ingredients:

• 1 cup water
• 1/2 cup uncooked long grain white rice (not cycle 1)
• 16 large cabbage leaves
• 2 tablespoons olive oil
• 1 pound ground turkey
• 1/3 cup chopped onion
• 1 egg, beaten
• 1 (8 ounce) can tomato sauce (I used Original Rotel tomatoes)
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper Sauce for Top
• 1 (8 ounce) can tomato sauce
• 2/3 (6 ounce) can tomato paste
• 1 cup water
• 3 tablespoons brown sugar (I used Splenda Brown Sugar)
• 2 teaspoons lemon juice
• 1 teaspoon Worcestershire sauce

Directions:

1. In a pot, bring 1 cup water and rice to a boil. Reduce heat to low, cover and simmer for 20 minutes.
2. Preheat oven to 350 degrees F (175 degrees C). Butter a 9x13 inch casserole dish.
3. Bring a large pot of water to boil. Reduce heat to low and place cabbage leaves in pot. Simmer 4 to 5 minutes, until tender. Drain leaves and set aside.
4. Heat oil in a skillet over medium heat and cook turkey and onion until turkey is brown and onion is tender. Transfer turkey and onion to a bowl, cool slightly, and mix in cooked rice, egg and 1 can tomato sauce. Season with salt and pepper.
5. In a separate bowl, mix 1 can tomato sauce, tomato paste, water, brown sugar, lemon juice and Worcestershire sauce.
6. Scatter carrot slices evenly over bottom of casserole dish. Spread cabbage leaves on a flat surface and place about 2 tablespoons turkey mixture in the center of each leaf. Fold edges of leaves over filling, then roll into logs. Place cabbage rolls seam side down in dish over carrots. Pour sauce evenly over rolls.
7. Cover and bake 1 hour in the preheated oven. Remove cover during last 10 minutes of cook time. Allow to sit 5 minutes before serving.

Crockpot Directions: (spray crockpot with non-stick spray) Prepare rolls the day of or night before, place them in crock pot on low for 7 hours. Recommend only add enough tomato sauce/water combo to cover the rolls if you want thin sauce or all if you want more sauce.

My Favorite Chicken Soup

Ingredients:

• 2-3 boneless/skinless chicken breasts (I use the frozen ones)
• 3-4 carrots, sliced
• 3-4 stalks celery, sliced
• 1 bell pepper, chopped
• 1 white onion, cut into quarters
• 2-3 green onions, chopped
• 1/2 head cauliflower, cut into bite sized florets (or you can use florets of broccoli)
• Dried herbs
• your choice of tarragon, basil, rosemary, sage, summer savory, bay leaf.

Preparation:

In a deep saute pan on shallow pot sprayed with nonstick spray, saute chicken breasts with garlic and chopped onions until browned on both sides (it's OK if they are still a bit underdone in the center). Prep all your vegetables while your chicken is cooking.

Remove chicken from pan and slice it into bite sited pieces. Add 1 can of chicken broth to the pan while it's still hot, and scrape the bottom of the pan with a wooden spoon to stir up all the little bits of chicken and garlic flavor so they're picked up into the broth. Stir in your choice of dried herb (pick 2 or 3 from the list, above). Return chicken to the pan and add in all your other vegetables (except the green onion). Add one more can of chicken broth and a can of diced tomatoes to the pot and simmer for at least 20 minutes. Add pepper, and garnish with chopped green onion.

Note: If you are on Cycle 2, you may add brown rice, diced potato and/or barley to this soup, but then you will want to simmer the soup for at least 45 minutes to an hour to ensure everything is cooked.

Buffalo Chicken

Hot wings are off the table, but here's a delicious way to get your hot wing fix and still be on the 17DD:

Ingredients:

• 2 boneless/skinless chicken breasts
• Frank's Red Hot Buffalo Wings Sauce
• celery sticks
• carrot sticks
• Fat free ranch dressing
• Bleu cheese crumbles

Preparation:

Prepare the chicken strips by pounding the breasts flat then slicing into thin strips. Fry in a pan sprayed with EVOO then toss in Frank's Wing Sauce. Arrange on a plate with celery and carrot sticks, with ff ranch for dipping (sprinkle bleu cheese crumbles over the dipping sauce for flavor).

Crockpot directions:

Slice chicken into bite sized pieces, then cook in a frying pan over medium-high heat with 1 tsp olive oil (and a little minced garlic if you want) for 2 minutes so that the outside is nicely browned. Place chicken in crockpot and add 2-3 tbsp Frank's Hot sauce and a splash of chicken broth to help thin out the sauce for cooking. Cook in crockpot until done (this can go all day on low, or 2-3 hrs on high), then plate as above.

Parmesan Chicken

Ingredients:

• Boneless, skinless chicken breast (1 per person)
• Non-fat or lowfat Parmesan cheese
• Low carb Marinara sauce

Preparation:

1. Preheat oven to 375 degrees F
2. Place chicken breasts in a lightly greased glass baking dish and season with salt & pepper. Cover with foil.
3. Bake at 375 degrees F for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.
4. Top with marinara and sprinkle chicken with parmesan cheese, and continue baking for an additional 3 to 5 minutes.

Spinach Mushroom Quiche

The base for this quiche is the same riced cauliflower crust that's used in the pizza. I recommend you use fresh, not frozen cauliflower to prepare, and that you grate the cauliflower and saute it for a few minutes before combining it with the other crust ingredients.

Part A:Make the Crust:

Ingredients:

• 1/2 head cauliflower (grated and dry-cooked in a nonstick pan)
• 1 egg
• 1/4 cup ff parmesan cheese
• 1/4 cup ff mozzarella cheese or Italian blend
• 1/4 tsp basil
• 1/4 tsp dried garlic flakes

Crust Preparation:

1. Preheat oven to 400 degrees Fahrenheit.
2. Spray a square glass baking dish or quiche pan with non-stick spray.
3. In a medium bowl, combine cooked cauliflower, egg, spices and cheese. Press evenly on the pan.
4. Bake for 15-20 minutes until crust is nice and browned, then remove from oven.

Part B: Make the Quiche Filling (you can do this while the cauliflower crust is browning)

Ingredients:

• 1 medium onion
• 1 8 oz. package sliced mushrooms
• 1 small package frozen spinach or 2-3 cups fresh spinach
• 1 clove garlic
• 2-3 roasted red peppers (optional)
• 3 eggs, of 1 egg and 4 egg yolks, beaten with 1/2 cup skim milk and dashes of sea salt and pepper
• 2 oz. fat free cheddar cheese, divided into 2. You can also use other fat-free cheese like Swiss, jack or gruyere for this recipe (any lowfat cheese OK if you're on Cycle 3).

Preparation:

1. In a nonstick pan sprayed with olive oil, saute onions, mushrooms. Add spinach and stir til wilted. Note if you use frozen spinach for this dish, you need to pull out the liquid as much as possible. I do so by defrosting the spinach in the microwave in a paper towel lined bowl, then squeezing out the excess liquid so that only the spinach is added to the pan.
2. Once the ingredients are all cooked down, layer them in the bottom of your baking dish. Sprinkle 1/2 of the cheese over the top, then pour your beaten egg mixture. Sprinkle remaining cheese on top.
3. Bake at 325 until firm (it can still be slightly wobbly in the center and that's OK
4. it will firm up as it cools).
5. Let cool and serve warm or at room temperature.

Thai Cucumber Salad

Ingredients:

Preparation:

1. Mix water, vinegar, lime juice, sugar, red pepper flakes, and salt.
2. In a serving bowl arrange the cucumber, pepper, cilantro, and onion in layers.
3. Pour the vinegar mixture over the salad.
4. Refrigerate for at least 30 minutes before serving.

You can vary the sugar, lime and pepper amounts to your liking. For a colorful, crunchy twist on this dish, add 2 sliced carrots to the bowl.

Salad Dressings

Pimento Olive Vinagrette

• 1 tbsp. grated onion
• 2 tbsp. vinegar
• 1/4 c. olive oil
• 1 tsp. chopped parsley
• 1 tsp. chopped green pepper
• 1 tsp. chopped pimento olives
• 1/4 tsp. prepared mustard
• 1/8 tsp. salt
• Dash pepper

Combine ingredients in order given and beat well. Good for asparagus, lettuce or any other vegetable salad.

Spicy Mustard Dressing

Here's a nice spicy mustard dressing that uses both olive oil and flaxseed oil to boost your Omega-3's.

• 5 tbsp flaxseed oil
• 5 tbsp extra virgin olive oil
• 5 tbsp spicy brown mustard
• 4-5 cloves garlic - minced
• 1/4 tbsp black pepper
• 10 tbsp apple cider vinegar (or you can use balsamic)

Mix together in a shaker bottle or lidded jar - can be stored in fridge and used whenever you have a salad or cooked greens.

Yogurt Dressing

1. yogurt with lemon is nice..plus some dill.

2. yogurt with horseradish, lemon, pepper, dash of hot sauce

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