Category Archives: Phase 2

Shrimp Baked in Parchment Paper

3 medium zucchini, chopped (substitute a phase 2 option)
4 cloves garlic, minced
1 lemon, thinly sliced
1 lb. large raw shrimp, peeled and deveined
Salt and freshly ground pepper
Red pepper flakes, if desired
Zest of one lemon
Juice of 1 lemon
White whine vinegar, for drizzling
Extra virgin olive oil, for drizzling
2 tbsp fresh parsley, chopped

Preheat the oven to 350 degrees F. Prepare four large pieces of parchment paper by folding them in half to crease. Then open the papers and lay flat.

Divide the zucchini and garlic among the four papers. Place them along one side of the crease. Top with a few pieces of shrimp and a lemon slice. Season with salt, pepper, and red pepper flakes. Add the lemon zest and drizzle with lemon juice. Add a dash of white wine vinegar and olive oil.

Fold the parchment paper over the shrimp to close, making a half-moon shape. Seal the open sides by folding small pleats in the paper. Place the parchment packets on a rimmed baking sheet and bake for 15-18 minutes until the shrimp is cooked through. Serve warm.


Slow Cooker Garlic Chicken

2 heads of garlic, peeled
1 1/2 lbs. boneless, skinless chicken breasts
Salt and freshly ground pepper
1 lb. mushrooms, sliced (omit for phase 2 if you react)
1 14.5-oz. can stewed tomatoes (no sugar added)
1 tbsp fresh oregano
4 leaves fresh sage
1/4 cup chicken broth

Place the garlic in the bottom of the slow cooker. Generously season the chicken with salt and pepper and place on top of the garlic. Add the mushrooms, tomatoes, oregano, sage, and chicken broth. Cover and cook on low heat for 7-8 hours. Serve warm with the garlic.

Homemade Chicken No-Noodle Soup

1 whole chicken
1/4 cup white vinegar
1 large yellow onion, peeled and chopped
2 large carrots, washed and chopped (omit with phase 2)
2 celery stalks, chopped
1/2 tsp whole peppercorns
2 bay leaves
5 cloves garlic, peeled
2 tsp salt, divided
1/2 cup fresh parsley, chopped
2 spring onion bulbs

Cut the chicken into 4 pieces, cutting first in half along one side of the spine and then cutting off the thighs. Place the pieces in a large pot and cover with cold water. Turn the heat to high.

Add one carrot, one celery stalk, the onion, peppercorns, bay leaves, and garlic to the pot, along with one teaspoon of salt. Once the water boils, turn the heat to simmer and cover. Cook for 90 minutes.

Remove the pieces of chicken to a cutting board and allow to cool enough to handle. Strain the liquid from the pot into a large bowl using a cheesecloth or fine mesh strainer.

Place the strained stock back into the pot and add the remaining celery, carrot, and green onion. Add the remaining teaspoon of salt and bring to a boil. Turn the heat down to simmer for 12-15 minutes until the carrots are tender.

While the strained broth is simmering, remove the chicken skin and shred the meat. Return the shredded meat to the pot. Remove the pot from heat and add parsley. Cover and let rest for 5 minutes before serving.

Grilled Chicken w/ Summer Vegetables

For the Marinade:
2 Tablespoons Whole grain mustard
2 Tablespoons Apple Cider Vinegar
1/4 Cup Extra Virgin Olive Oil
2 garlic gloves minced
1/4 Cup Fresh Parsley chopped
2 Tablespoons Fresh Oregano chopped
1 Teaspoon Fresh Thyme chopped
1 Tablespoon Sea Salt
2 4-6 ounces Skinless Boneless Chicken Breast

For the Vegetables: (for phase 2 substitute allowed veggies)
1 Red Bell Pepper
1 medium Zucchini
1 Red Onion
2 Tablespoons Fresh Basil Thinly sliced
Juice of 1/2 Lemon
1/4 Cup Extra Virgin Olive Oil
1/4 Teaspoon plus one pinch Sea Salt

First, prepare the marinade for the chicken by whisking together all the ingredients in a large bowl. Place the chicken breasts into a glass container, then pour the marinade over the top. Cover and place in refrigerator to marinate for 6 to 8 hours or overnight.
When ready to make dinner, prep the vegetables for the grill. Remove the stem and seeds from the pepper and cut it into large strips. Cut the zucchini in half length wise. Cut the onion into 4 wedges, making sure that part of the root is attached to each wedge. This will keep the onion from falling apart. Place all of the vegetables in a large mixing bowl, add the olive oil and 1/4 teaspoon salt, and toss to coat.
Prepare a grill and once hot, place the chicken on one side of the grill, reserving the marinade. Cook for 3 to 4 minutes and then add the vegetables to the other side of the grill. Continue grilling the chicken for another 2 to 3 more minutes and then flip. Grill the other side for another 5 to 7 minutes. Then baste the chicken with the marinade, place the top on the grill, and cook for another 3-5 minutes.
While the chicken is cooking, flip the vegetables a few times to avoid burning. Once the veggies are soft and tender, remove from the grill and place on a cutting board. Allow to cool until you can handle them, then cut into bite-sized pieces. Place in a bowl and toss with the basil, lemon juice, and remaining salt (if needed).
To serve, divide the vegetables between two plates, slice the chicken, and place on top of the veggies.

Easy Slow Cooker Pot Roast

3 lbs. boneless beef roast, trimmed of fat
1 tbsp coconut oil
1 cup beef stock
5 carrots, peeled and diced (omit for phase 2)
2 stalks celery, diced
1/2 large onion, sliced
3 garlic cloves, chopped
1 tbsp fresh parsley, chopped

For the spice rub

1 tbsp freshly ground black pepper
1 tbsp ground coriander
2 tsp cinnamon
1 1/2 tsp salt
1/2 tsp ground clove
1/2 tsp ground allspice

Mix together the ingredients for the spice rub and massage into the roast. Heat the coconut oil in a large skillet over medium-high heat. Add the roast to the pan and let sear for 5 minutes. Flip and repeat with the other side. Transfer the roast to the slow cooker.
Add the carrots, onion, garlic, and celery to the slow cooker. Pour in the broth. Turn the heat on to low and cook for 6-7 hours, until the meat is tender. Serve hot sprinkled with chopped parsley.

Deconstructed Beef Burrito

For the salsa

2 Roma tomatoes, diced and seeded
1 medium cucumber, diced
3 green onions, chopped
3 tbsp cilantro, chopped
2 tbsp extra virgin olive oil
Juice of 1/2 lime
Salt, to taste

For the beef

1 1/2 lbs. ground beef
1 medium onion, diced
1 tbsp extra virgin olive oil
1 14.5-oz. can diced tomatoes
3 cloves garlic, finely diced
2 tsp sweet paprika
2 tsp cumin
1 tsp ground coriander
1/2 tsp salt

For the potatoes (omit these for phase 2)

2 large sweet potatoes, peeled and cubed
2 tbsp extra virgin olive oil
1 tsp sweet paprika
1/2 tsp cumin powder
Pinch of ground coriander
Salt and pepper
1 avocado, diced
1 lime, for serving

Mix together the ingredients for the salsa in a small bowl. Adjust salt to taste. Place in the refrigerator until ready to serve.
Preheat the oven to 375 degrees F. To make the beef mixture, heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 4-5 minutes until soft. Add the garlic and cook for an additional minute. Add the ground beef to the pan and cook until browned, stirring regularly. Once browned, stir in the paprika, cumin, ground coriander, and salt. Add the diced tomatoes with the juices and bring to a boil. Reduce the heat to simmer and cook, uncovered, for 25-30 minutes, stirring occasionally.
As the beef is simmering, toss the sweet potatoes with olive oil and spices in a bowl. Place onto a rimmed baking sheet and roast for 20 minutes until soft, turning once.
To assemble, place the sweet potatoes in the bottom of the bowl. Top with the ground beef, salsa, and then the avocado. Serve with lime wedges.

Crock Pot Chili

2 lbs. ground beef
1 medium onion, diced
4 cloves garlic, minced
1 red bell pepper, diced
1 green bell pepper, diced
3 stalks celery, diced
1 tomato, diced
1/4 cup diced green chilies
28 oz. can crushed tomatoes
15 oz. can tomato sauce
2 tbsp chili powder
1 tbsp oregano
1/2 tbsp basil
1/2 tbsp cumin
1/2 tbsp adobo sauce
1 tsp salt
1 tsp pepper
1/2 tsp cayenne

In a large skillet, sauté the onions and garlic over medium heat. Add in the ground beef and cook until browned. Drain the excess fat and then transfer the meat mixture to the crock pot.
Add in the bell peppers, celery, and diced tomato. Top with remaining ingredients and spices and stir everything together. Cook on low for 6-7 hours. Serve warm.

Lime Marinated Chicken With Salsa

4 boneless, skinless chicken breast halves
3 Tbsp lime juice
4 lime wedges for garnish
2 Tbsp olive oil
1¼ tsp ground cumin
¼ tsp kosher salt
3 med tomatoes, chopped
½ avocado, peeled, pitted, and chopped (omit for Phase 2)
½ c chopped sweet onion, such as vidalia
½ c chopped cilantro
4 sprigs for garnish
1 sm jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling)

1. PUT chicken into large zip top plastic bag.
2. WHISK lime juice, oil, cumin, and salt in a small bowl. Transfer 2 tablespoons of lime marinade to medium glass bowl for the salsa, and cover with plastic wrap. Pour remaining marinade over chicken and squeeze bag to coat. Let chicken marinate in refrigerator at least 1 hour.
3. COAT grill rack or broiler pan with cooking spray. Preheat grill (to medium high) or broiler. Grill or broil marinated chicken 6½ minutes on each side or until a thermometer inserted into thickest portion registers 160ºF and juices run clear.
4. ADD tomatoes, avocado, onion, cilantro, and pepper to bowl with reserved marinade while the chicken cooks. Gently toss to mix, and season to taste with salt.
5. PLACE chicken onto 4 plates and top each with ¾ cup salsa to serve. Garnish with lime wedges and cilantro sprigs.


4 oz burger
diced tomatoes
spices (read the labels and make sure it doesn’t contain any sugar or starch)

Cook burger til almost done, add the rest of the ingredients and simmer for 20 minutes.

French Onion Soup

2 cups chicken stock
1 whole sliced sweet onion
1 clove garlic
salt and pepper to taste

Combine ingredients and simmer on low for 1 hour.