Chicken Cups

May 24, 2013

(phase 1-4) Serves 2

2 boneless skinless chicken breasts cooked and diced
5 egg whites
1 cup celery, minced
1 cup mushroom, minced
Red or green bell pepper, minced
¼ tsp onion powder
¼ tsp black pepper
¼ tsp poultry seasoning
¼ tsp sea salt

Olive oil cooking spray

Mix all ingredients well in a medium bowl. Spoon into 6 well-sprayed muffin cups. Bake at 350 30-35 minutes, until set and lightly browned.


Balsamic Roasted Chicken with Bell Peppers

May 16, 2013

(phase 1-4) serves 4

1 tsp sea salt, divided
3/4 tsp fennel seeds crushed
1/2 tsp black pepper
1/4 tsp garlic powder
1/4 tsp dried oregano
4 skinless, boneless chicken breasts
Olive oil Cooking spray
2 cups thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1 1/2 tsps chopped fresh rosemary
1 cup water
1 tbsp vinegar
2 tbsp Walden Farms balsamic dressing

Preheat oven to 450°.
Heat a large non-stick skillet over medium heat. Combine 1/2 teaspoon sea salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano.Spray chicken with olive oil cooking spray; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.
Spray olive oil cooking spray in the same non-stick skillet you used for the chicken, on medium heat. Add bell peppers, and rosemary; sauté 3 minutes. Stir in water, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Stir in vinegar, 1/2 teaspoon sea salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.



May 8, 2013

Broccomole- phase 1-4, serves 2-4

3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces silken tofu
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp sea salt
1/4 tsp black pepper
1/4 tsp garlic powder

1. Cook broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the aldente cooking that most recipes recommend.

2. Drain broccoli very well.

3. Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.

4. Serve warm and use slices of cucumber for dipping (instead of corn chips)


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