Recipes
PHASE ONE recipes
Tomato Basil Stuffed Chicken Breasts
Ingredients:
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
8 sun dried tomatoes, drained
1/2 bunch basil
1 1/2 tablespoons olive oil
1/4 cup balsamic vinegar
3/4 cup chicken stock
Preparation:
Cut a deep horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 2 slices of tomato and about 4 basil leaves in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close. Heat the oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the chicken until golden brown. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 2 or 3 minutes per side until cooked through. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast.
Calories: 228 / Calories from fat: 30% / Protein: 34 g / Carbs: 5 g / Dietary Fiber: 1 g / Sodium: 200 mg
This recipe serves 4.
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Lemon-Thyme Chicken
Lemon-thyme chicken is a very easy to prepare recipe.
Ingredients:
1 whole chicken, about 5 pounds
1 teaspoon olive oil
salt and pepper to taste
1 lemon, halved
6 sprigs fresh thyme
1 stalk celery, roughly chopped
1 onion, peeled and quartered
Preparation:
Preheat the oven to 400°F. Rinse the chicken inside and out with cold water. Pat dry with paper towels. Drizzle the olive oil over the skin of the chicken. Season the inside and outside of the chicken with salt and pepper. Squeeze the juice from the lemon halves all over the chicken and stuff the lemon halves, thyme, celery and onion into the cavity. Place the chicken on a rack in a roasting pan. Roast the chicken in the oven for 1 to 1 1/2 hours or until a thermometer inserted into the thickest part of the thigh registers 160°F. (Check that the final temperature of the meat is 180°F. The meat will continue to cook after being removed from the oven). Let the chicken rest for 15 minutes. Remove and discard the skin before carving.
Calories: 219 / Calories from fat: 26 %/ Protein: 36 g / Carbs: 4 g / Dietary Fiber: 1 g / Sodium: 141 mg
This recipe serves 4. You can skin the chicken before cooking to get rid of fat.
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Chipotle-Herb Chicken Breasts
It was easy and very moist served with simple white rice and a lovely tossed salad.
Ingredients:
1 chipotle pepper, rehydrated, stemmed and seeded
1/4 cup fresh parsley
1/4 cup fresh cilantro
2 cloves garlic, peeled
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 teaspoon olive oil
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
Preparation:
Combine the chipotle pepper, herbs, garlic, salt and pepper in a mortar and pestle or chop them on a cutting board until they form a paste. Add the olive oil to the mortar and pestle or transfer the mixture to a small bowl and add the olive oil. Rub the chicken breasts with the chipotle paste and set aside. Preheat the grill or broiler. Cook the chicken for about 4 to 6 minutes per side, until it is cooked through.
Calories: 141/ Calories from fat: 18 %/ Protein: 27 g / Carbs: 1 g / Dietary Fiber: 1 g / Sodium: 314 g
This recipe serves 4. You can also let the chicken sit in the herb mixture for awhile in the fridge. It will be moist, juicy and delicious!
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Simply Sautéed Flounder
Asian Grilled Flank Steak
Ingredients:
For the Asian marinade:
2 tablespoons rice wine vinegar
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon balsamic vinegar
1/2 teaspoon finely minced, fresh ginger root
1 clove garlic, finely minced
dash of chili flakes
1/4 teaspoon finely chopped; fresh rosemary
1/4 teaspoon sesame oil
pinch freshly cracked black pepper
For the grilled flank steak:
1 1/3 pounds flank steak
salt to taste
freshly ground black pepper
Preparation:
For the Asian marinade:
Mix all of the ingredients together in a bowl. The marinade will keep stored in the refrigerator for a week or two.
For the grilled flank steak:
Marinate the flank steak in the refrigerator for at least 1 hour or overnight. Preheat the grill. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes. Slice the steak on the bias.
Calories: 321/ Calories from fat: 29%/ Protein: 51 g / Carbs: 4 g / Dietary Fiber: 0 g / Sodium: 514 mg
This recipe is good for 4. You can slice thin across the grain and serve over rice or with grilled vegetables and a green salad.
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Grilled Rosemary Flank Steak
This is a wonderful way to prepare a steak.
Ingredients:
1 1/2 tablespoons olive oil
1 teaspoon balsamic vinegar
1 clove garlic, crushed
1 small rosemary sprig, chopped or 1/4 teaspoon dried
salt to taste
freshly ground black pepper
2/3 pound flank steak
Preparation:
Mix the oil, vinegar, garlic, rosemary, salt and pepper, and brush on the flank steak. Refrigerate for at least 30 minutes or overnight. Preheat the grill. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes. Slice the steak on the bias.
Calories: 331/ Calories from fat: 34%/ Protein: 51 g / Carbs: 1 g / Dietary Fiber: 0 g / Sodium: 391 mg
This recipe serves 2. The Balsamic and Rosemary add a wonderful flavor that enhances the flavor of the steak not overpowering it.
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Grilled Flank Steak with Mushroom Ragout
I love grilled steaks with mushrooms that’s why I love this recipe.
Ingredients:
For the Mushroom Ragout:
1 1/2 teaspoons olive oil
1 1/2 teaspoons chopped shallots
1/2 cup sliced mushrooms
2 plum tomatoes, quartered and skinned
1 small sprig tarragon, or a pinch of dried tarragon
salt to taste
For the Grilled Flank Steak:
2/3 pound flank steak
salt to taste
freshly ground black pepper
Preparation:
For the Mushroom Ragout:
Heat the oil in a skillet over medium heat. Add the shallots and cook until they begin to soften, about 2 minutes. Turn the heat to medium-high; add the mushrooms and sauté 2 minutes more. Add the tomatoes, tarragon, salt and pepper. Heat thoroughly. If using canned tomatoes, simmer for 30 minutes to reduce the acidic taste. Adjust the salt and pepper to taste. (This can be made ahead and kept in the refrigerator for up to 2 days.)
For the Grilled Flank Steak:
Generously season the steak with salt and pepper. Preheat the grill. Grill the flank steak for 4 to 8 minutes on each side, depending on the desired doneness. Let the steak rest on a carving plate for 1 or 2 minutes. Slice the steak on the bias. Serve a few slices of the steak with the mushroom ragout spooned over and around the slices.
Calories: 355/ Calories from fat: 31%/ Protein: 53 g / Carbs: 8 g / Dietary Fiber: 2 g / Sodium: 403 mg