gooseberry farms recipes

8/8/2019 Gooseberry farms Recipes

1/37


2/37

Avocado Salsa

(Phases: 1,2,3&4)

1 Haas avocado, pitted and diced

1 small red onion, nely chopped

jalapeo, seeded and minced

2 tablespoons resh lime juice

1 large tomato, chopped

2 tablespoons chopped resh cilantroSalt and pepper to taste

Per serving:

Net Carbs: 4 grams

Fiber: 3 grams

Protein: 1 gram

Fat: 7 grams

Calories: 80

Makes 4 (-cup) servingsActive time: 30 minutes

Total time: 1 hour, includes marinating

Ingredients

Directions

Nutritional Info

1. Stir together avocado, onion, jalapeo and lime juice. Do not mash.

2. Fold in tomato and cilantro and season with salt and pepper to taste.

3. Cover and rerigerate until ready to serve.

Page 1


3/37

Chilled Seafood Bisque

(Phases: 1,2,3&4)

1 tablespoon butter

1/3 cup nely chopped onion

3/4 cup heavy cream

1/2 sprig resh thyme, plus more or garnish

1 large can (27 ounces) clam juice or 3 bottles (8 ounces each)

6 large cleaned, cooked shrimp, neatly diced

Per serving:

Net Carbs: 2.5 grams

Fiber: 0.0 grams

Protein: 4.0 grams

Fat: 19.5 grams

Calories: 198

Makes 4 servings

Prep Time: 0:10:00

Cook T ime: 0:15:00

Cool Time: 1:00:00

Ingredients

Directions

Nutritional Info

1. Melt butter in a 2-quart saucepan over medium-low heat. Add onion, cover and cook 3 to 4 minutes, until translucent.

2. Meanwhile, bring cream and thyme to a boil in a separate small saucepan, reduce heat slightly and cook until reducedto 1/2 cup, about 5 to 7 minutes. Remove thyme and let cream cool.

3. Add clam juice to saucepan with onion and bring to a boil; reduce heat slightly and cook 5 minutes.Cool; stir in reduced cream.

4. In a blender in two batches, starting on low and increasing to high, puree broth mixture until smooth.

5. Chill in an airtight container until just cool or cold.

6. Ladle soup into our bowls; garnish each with diced shrimp and a small sprig o thyme.

Page 2


4/37

Crab and Avocado Salad(Phases: 1,2,3&4)

Per serving:


Fiber: 3.5 grams

Protein: 25.5 grams

Fat: 18.0 grams

Calories: 281

Makes 4 servings

Prep Time: 0:20:00

Directions

Nutritional Info

1. In a large bowl, mix mayonnaise, lime juice, cumin, and paprika.

2. Add crabmeat, and celery. Mix well; add salt and pepper to taste.

3. Gently stir in avocado cubes.

4. Divide watercress on our plates; top with salad.

3 tablespoons mayonnaise

2 tablespoons lime juice

1 teaspoon cumin

1/2 teaspoon paprika

1 pound lump crab meat, cooked

2 celery stalks, thinly sliced

1 medium Haas avocado, peeled, pitted, and cubedSalt and pepper

2 bunches watercress, washed, stems removed

Ingredients

Page 3


5/37

Fresh Mozzarella Salad with Pesto Vinaigrette(Phases: 2,3&4)

Vinaigrette:


1 teaspoon lime zest

3 tablespoons basil pesto(rom a jar or homemade)

teaspoon salt

teaspoon pepper cup extra-virgin olive oil

Salad:

2 bunches arugula, torn

1 pound resh mozzarella,sliced into -inch rounds

2 beesteak tomatoes,sliced into -inch rounds

Per serving:

Net Carbs: 10 grams

Fiber: 2 grams

Protein: 28 grams

Fat: 34 grams

Calories: 450

Makes 4 servings

Active time: 15 minutes

Total time: 15 minutes

Ingredients

Directions

Nutritional Info

1. For the vinaigrette: Combine lemon juice, zest, pesto, salt and pepper in a jar with a tight-tting lid; shake once,add oil and shake vigorously to combine.

2. For the salad: Toss arugula with hal o the vinaigrette and season with salt and pepper. Mound onto serving plates;

top with alternating slices o mozzarella and tomato, drizzle with remaining vinaigrette and serve.

Page 4


6/37

Green Bean Salad(Phases: 1,2,3&4)

Per serving:

Net Carbs: 3 grams

Fiber: 2 grams

Protein: 1 gram

Fat: 3.5 grams

Calories: 50

Makes 4 servings



Directions

Nutritional Info

1. Bring a medium saucepan o salted water to a boil. Add beans and cook or 2 minutes.Drain; cover beans with cold water and let sit until beans are cool. Drain and pat dry.

2. Mix beans, oil, vinegar, shallot and parsley, adding salt and pepper to taste. Serve at room temperature.

pound green beans, washed and trimmed

1 tablespoon extra-virgin olive oil

1 teaspoon red wine vinegar

1 teaspoon minced shallot

1 tablespoon nely chopped resh parsley

Salt and pepper to taste

Ingredients

Page 5


7/37

Grilled Asparagus with Lemon(Phases: 1,2,3&4)

1 pounds asparagus, trimmed


teaspoon salt

teaspoon pepper

1 teaspoons unsalted butter, at room temperature

1 tablespoon resh lemon juice1 teaspoon lemon zest

Per serving:

Net Carbs: 1 gram

Fiber: 2 grams

Protein: 3 grams

Fat: 5 grams

Calories: 70

Makes 4 servings



Ingredients

Directions

Nutritional Info

1. Heat grill to medium-high. Toss asparagus with oil, salt and pepper

2. Place asparagus crosswise on the grill and cook until charred and starting to soten, about 4 minutes.Turn with tongs, and cook another 4 minutes.

3. Remove rom grill and gently toss with butter in a large bowl. Add lemon juice and zest and continuetossing until coated. Serve hot.

Page 6


8/37


9/37

Radishes with Feta and Mint(Phases: 1,2,3&4)

Per serving:

Net Carbs: 3 grams

Fiber: 0 grams

Protein: 3 grams

Fat: 11 grams

Calories: 120

Makes 6 servings



Directions

Nutritional Info

1. Combine radishes with cheese, mint, oil and lemon juice.

2. Season with salt and pepper and serve.

2 bunches radishes, trimmed and quartered

4 ounces eta, crumbled

1/3 cup coarsely chopped resh mint

3 tablespoons extra-virgin olive oil

2 teaspoons resh lemon juice


Ingredients

Page 8


10/37

Roasted Tomatillo Salsa(Phases: 1,2,3&4)

3 garlic cloves (skin on)

pound tomatillos, husks removed, quartered

3 medium scallions, cut crosswise into quarters

2 small serrano chilies, cut lengthwise in hal and seeded

teaspoon salt

1 tablespoon extra-virgin olive oil cup chopped resh cilantro

Per serving:

Net Carbs: 3 grams

Fiber: 0 grams

Protein: 1 gram

Fat: 2 grams

Calories: 35

Makes 8 (2-tablespoon) servingsActive time: 30 minutes


Ingredients

Directions

Nutritional Info

1. Heat oven to 400F.

2. Smash garlic with the fat side o a ches knie, just breaking the skin. Mix garlic, tomatillos,scallions, chili peppers, salt and oil in a nonreactive baking dish and roast or 30 minutes,stirring once halway through.

3. Remove garlic rom skins when cool enough to handle. Combine garlic, remaining ingredients andcilantro in a blender; pure. Adjust seasoning and serve, or cover and rerigerate up to 1 week.

Page 9


11/37

Sensation Salad(Phases: 1,2,3&4)

Per serving:

Net Carbs: 2 grams

Fiber: 1 gram

Protein: 10 grams

Fat: 28 grams

Calories: 310

Makes 6 servings



Directions

Nutritional Info

1. Combine cheeses in a mixing bowl. Cover and rerigerate while you assemble the rest o the salad.

2. Separate lettuce leaves rom the head. Rinse, spin dry and tear into 3-inch pieces.

3. Whisk together oil, parsley, lemon juice, vinegar, salt and garlic in a large mixing bowl.Add lettuce and cheeses, toss to combine and serve.

3 ounces grated Romano cheese

3 ounces Gorgonzola cheese, grated or crumbled

1 (1 to 1 -pound) head iceberg lettuce

cup extra-virgin olive oil

1/3 cup chopped resh parsley

cup resh lemon juice

2 tablespoons red wine vinegar

teaspoon salt

1 garlic clove, minced

Ingredients

Page 10


12/37

Sesame Tofu and Asian Slaw(Phases: 2,3&4)

Tofu:

cup soy sauce

cup plus 2 tablespoons dark sesame oil,divided

2 (14-ounce) packages rm tou, patted dryand cut into 1-inch strips

Slaw:

1 small head Napa cabbage, thinly sliced

1 cup mung bean sprouts,rinsed and drained

1 scallion, thinly sliced

4 radishes, coarsely shredded

cup chopped resh cilantro

2 tablespoons soy sauce2 tablespoons resh lime juice

teaspoon dark sesame oil

teaspoon granular sugar substitute

Per serving:

Net Carbs: 8 grams

Fiber: 2 grams

Protein: 20 grams

Fat: 24 grams

Calories: 340

Makes 4 servings



Ingredients

Directions

Nutritional Info

1. For the tou: Stir together soy sauce and cup o the oil in a shallow dish. Add tou and turn to coat.

2. For the slaw: Combine cabbage, bean sprouts, scallion, radishes and cilantro in a large bowl. Stir together soysauce, lime juice, oil and sugar substitute.

3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat until simmering; add tou andcook in batches until browned, about 2 minutes per side, adding more oil i necessary. Drain on paper towels.

4. Dress slaw with soy mixture and serve right away atop warm tou.Page 11


13/37

Simple Tomato Salad(Phases: 2,3&4)

1 pound resh ripe tomatoes (any kind), sliced into wedges, juices reserved

2 tablespoons chopped resh parsley



Per serving:

Net Carbs: 4 grams

Fiber: 1 gram

Protein: 1 gram

Fat: 3.5 grams

Calories: 50

Makes 4 servings



Ingredients

Directions

Nutritional Info

1. Combine tomatoes and reserved tomato juice, parsley, oil, salt and pepper in a mixing bowl.

2. Gently toss and serve.

Page 12


14/37


15/37

Veggie Kebabs(Phases: 1,2,3&4)

3 tablespoons olive oil

1 teaspoon dried thyme

1/2 teaspoon salt

1/2 teaspoon pepper

2 medium zucchini, scrubbed and cut into 2-inch pieces

2 red bell peppers, seeded and cut into 2-inch pieces18 large white mushrooms, washed, stems removed

Per serving:


Fiber: 2.0 grams

Protein: 3.0 grams

Fat: 2.7 grams

Calories: 53

Makes: 6 servings

Prep Time: 0:10:00

Marinate Time: 0:30:00

Cook T ime: 0:15:00

Ingredients

Directions

Nutritional Info

1. Combine oil, thyme, salt, and pepper in a very large bowl or 2 gallon resealable bag. Add vegetables, toss to coat.

Marinate 30 minutes.2. Thread vegetables on 6 metal skewers. Grill over medium heat 15 minutes, turning occasionally, until vegetables are

crisp-tender and show grill marks.

Page 14


16/37

Watermelon, Feta and Cucumber Salad(Phases: 1,2,3&4)

1 cup diced seedless watermelon

4 ounces eta cheese, diced

1 medium cucumber, peeled, seeded and diced

1 tablespoon chopped resh mint

2 teaspoons extra-virgin olive oil

1 teaspoon resh lime juice

Per serving:

Net Carbs: 5 grams

Fiber: 0 grams

Protein: 6 grams

Fat: 7 grams

Calories: 100

Makes 4 servings



Ingredients

Directions

Nutritional Info

1. Combine watermelon, eta, cucumber and mint in a mixing bowl.

2. Add oil and lime juice.

3. Toss gently to combine and serve right away.

Page 15


17/37

Zucchini Ribbons with Lemon and Parmesan(Phases: 1,2,3&4)

2 medium zucchini, sliced paper-thin lengthwise

3 tablespoons reshly grated Parmesan cheese

1 tablespoon resh lemon juice

1 teaspoon lemon zest


Salt and pepper

Per serving:

Net Carbs: 2 grams

Fiber: 1 gram

Protein: 3 grams

Fat: 7 grams

Calories: 80

Makes 4 servings



Ingredients

Directions

Nutritional Info

1. Combine zucchini, Parmesan, lemon juice, zest and oil in a mixing bowl.

2. Gently toss, season with salt and pepper and serve.

Page 16


18/37

Asian Tuna Kebabs(Phases: 1,2,3&4)

1/3 cup soy sauce1/3 cup dry sherry or unsweetened rice wine1 tablespoon dark sesame oil1 tablespoon grated resh ginger1 tablespoon chopped garlic2 teaspoons granular sugar substitute2 pounds tuna steaks, cut into 24 1-inch cubes

3 scallions, whites only, cut into 16 1-inch pieces1 large red pepper cut into 16 1-inch squares (about 1/3 pound)2 Chinese eggplants, cut into 24 1-inch rounds (about 3/4 pounds)*8 bamboo skewers, soaked in water or 15 minutes


Fiber: 1.5 grams

Protein: 27.5 grams

Fat: 1.75 grams

Calories: 147

Makes 8 servings

Prep Time: 0:25:00


Cook Time: 0:08:00

Ingredients

Directions

Nutritional Info

1. Heat grill to high.

2. Combine soy sauce, sherry, sesame oil, ginger, garlic and sugar substitute in a large bowl. Add tuna, scallions andred pepper and toss to coat. Marinate or 15 minutes in the rerigerator. Remove tuna, scallions and red pepper rommarinade and set aside.

3. Toss eggplant in marinade and let sit or 3 minutes. Remove eggplant and set aside with other ingredients.Discard marinade.

4. To assemble skewers: Alternate 3 pieces tuna, 2 pieces scallions, 2 pieces red pepper, and 3 pieces eggplant(eggplant should be skewered through both skin sides o the rounds).

5. Grill or 3-4 minutes per side (tuna will be rare in the center). Page 17


19/37

Baihian Halibut(Phases: 1,2,3&4)



4 (1-inch thick) halibut steak halves (about 2 pounds)

1 small onion, chopped

1 cup chopped green bell pepper

1 teaspoon salt

2 large garlic cloves, thinly sliced

1 serrano chile or jalapeo pepper, seeded and minced

1/2 cup unsweetened coconut milk

1 medium tomato, diced

Per serving:


Fiber: 2.0 grams

Protein: 49.0 grams

Fat: 18.0 grams

Calories: 394

Makes: 4 servings

Prep Time: 0:10:00

Cook Time: 0:10:00

Ingredients

Directions

Nutritional Info

1. With a ork, whisk 1 tablespoon oil and all the lime juice on large platter, add sh, and turn to coat.

2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper.

Cook 6 minutes until onion is translucent and pepper is just tender.

3. Sprinkle 1/2 teaspoon o salt over sh and add sh to skillet; pour coconut milk over sh and add tomato.Reduce heat to medium-low and simmer 8 to 9 minutes, turning sh halway through cooking time.

4. Stir remaining salt into sauce, spoon over sh a ew times, and serve immediately.

Page 18


20/37

Beef Burger with Feta and Tomato(Phases: 1,2,3&4)

1 pound ground bee (round or chuck)1 green onion chopped1/2 cup chopped resh spinach1/4 cup chopped tomato1/4 cup crumbled eta cheese1 1/2 teaspoons chopped resh dill (or 3/4 teaspoon dried)1/2 teaspoon salt

1/2 teaspoon pepperTomato slices (optional garnish)4 Flatout Artisan FOLDit Flatbread 5 Grain Flax*

* Add 9g Net Carbs or a total o 10 Net Carbs per burger with the wrap.

Net Carbs: 1 gram

Fiber: 0.3 grams

Protein: 25.5 grams

Fat: 17 grams

Calories: 268

Makes: 4 servings

Prep Time: 0:10:00

Cook T ime: 0:12:00

Ingredients

Directions

Nutritional Info

1. Combine ground bee, green onion, spinach, tomato, eta, dill, salt and pepper. Form into 4 patties.

2. Grill or pan-ry over medium-high heat or 6 minutes on each side or medium doneness.

3. I serving with fatbread, top with optional tomato slices.

Page 19


21/37


22/37

Chicken Salad Sandwich with Grapes and Walnuts(Phases: 2,3&4)

cup walnut pieces

1 pounds boneless, skinless chicken breasts

cup mayonnaise

cup quartered red seedless grapes

cup nely chopped red onion

cup nely chopped celery

Salt and pepper to taste2 low-carb pitas, cut in hal

Per serving:

Net Carbs: 9 grams

Fiber: 6.5 grams

Protein: 47 grams

Fat: 35 grams

Calories: 540

Makes 4 servings



Ingredients

Directions

Nutritional Info

1. Heat oven to 400F. Spread walnuts in a single layer on a baking sheet and toast until ragrant and goldenbrown, about 5 minutes.

2. Place chicken in a medium saucepan and cover with cold water. Bring to a simmer and cook until chicken is cooked

through but still tender, about 12 minutes. Remove rom saucepan and cool slightly.

3. Cut warm chicken into -inch chunks and place in a mixing bowl. Add mayonnaise, walnuts, grapes, onion andcelery and mix well. Season with salt and pepper.

4. Stu chicken salad into pita pockets and serve or chill until ready to eat.

Page 21


23/37

Chili-Beef Kebabs(Phases: 1,2,3&4)

2 tablespoons canola oil

1 tablespoon chopped garlic

1 tablespoon chili powder

1/2 teaspoon salt

Dash cayenne pepper

2 pounds boneless bee top sirloin, cut into 1-inch pieces (about 24 pieces)

8 green onions, cut into 2-inch pieces (about 24 pieces)2 tablespoons resh parsley, chopped

8- 12-inch metal or bamboo skewers (see below)

Per serving:

Net Carbs: .75 grams

Fiber: 0.5 grams

Protein: 25 grams

Fat: 13.5 grams

Calories: 232

Makes 8 servings

Prep Time: 0:10:00


Cook T ime: 0:12:00

Ingredients

Directions

Nutritional Info

1. Combine oil, garlic, chili powder, salt and red pepper in a bowl. Add bee and green onions; toss to coat.Marinate or 1 hour.

2. Fiteen minutes beore grilling, soak bamboo skewers in water, i using.

3. Heat grill to medium.

4. Alternately thread bee and green onion pieces on skewers. Grill kebabs 10 to 15 minutes, turning occasionally,until desired doneness. Sprinkle with parsley and serve.

Page 22


24/37

Cilantro-Lime Grilled Chicken with Avocado Salsa(Phases: 1,2,3&4)

1 to 2 pounds boneless, skinless chicken breasts


cup resh lime juice

2 garlic cloves, minced

teaspoon salt

cup chopped resh cilantro

Avocado Salsa (see separate recipe)

Per Serving:

Net Carbs: 5 grams

Fiber: 4 grams

Protein: 54 grams

Fat: 38 grams

Calories: 590

Makes 4 servings

Active time: 30 minutesTotal time: 1 hour, includes marinating

Ingredients

Directions

Nutritional Info

1. Rinse chicken and pat dry with paper towels. Pound thick ends o breasts so that each is uniormly about -inchthick. Place in a shallow baking dish.

2. Whisk together oil, lime juice, garlic and salt. Stir in cilantro. Pour over chicken, cover and rerigerate 30 minutes.

3. Heat grill pan or outdoor grill to medium-high. Remove chicken rom marinade and cook 6 minutes per side.Let rest 3 minutes. Serve with Avocado Salsa.

Page 23


25/37

Fish Tacos with Roasted Tomatillo Salsa(Phases: 1,2,3&4)

1 pound mahi-mahi llet, 1-inch thick1 tablespoon extra-virgin olive oil1 tablespoon resh lime juice teaspoon lime zestSalt and pepper to taste4 (8-inch) low-carb tortillas1 small (1-pound) green cabbage, cored and shredded2 plum tomatoes, chopped1 cup Roasted Tomatillo Salsa (see separate recipe) or jarred salsa cup sour creamHot pepper sauce (such as Tabasco)

Per Serving:

Net Carbs: 7 grams

Fiber: 2 grams

Protein: 24 grams

Fat: 9 grams

Calories: 215

Makes 4 servings

Active time: 25 minutesTotal time: 45 minutes

Ingredients

Directions

Nutritional Info

1. Place mahi-mahi in a nonreactive dish, fesh-side up. Combine oil, lime juice and zest, pour over mahi-mahiand marinate at room temperature or 20 minutes, turning to coat.

2. Heat a large nonstick skillet over medium-high heat. Remove mahi-mahi rom marinade, season with salt and pepper,place in skillet fesh-side down and cook, turning once, until the fesh is white and fakes easily, about 4 minutes per side.

3. Warm tortillas in a skillet or microwave. Flake sh with a ork and place on top o tortillas.Serve with cabbage, tomatoes, Roasted Tomatillo Salsa, sour cream and hot sauce.

Page 24


26/37

Greek-Style Chicken Breasts(Phases: 1,2,3&4)

3 lemons, thinly sliced

4 bone-in, skin-on chicken breast halves

4 garlic cloves, nely minced


1 tablespoon resh lemon juice


1 tablespoon chopped resh mint1 tablespoon chopped resh oregano

10 kalamata olives, pitted and halved

3 ounces eta cheese, crumbled

Per serving:

Net Carbs: 5 grams

Fiber: 2 grams

Protein: 31 grams

Fat: 21 grams

Calories: 340

Makes 4 servings

Active time: 20 minutesTotal time: 1 hour, 10 minutes

Ingredients

Directions

Nutritional Info

1. Heat over to 350F. Layer lemon slices on the bottom o a 9 by 13-inch baking dish, overlapping i necessary.

2. Rinse chicken and pat dry with paper towels. Gently run your ngers under skins to loosen, but dont remove;

rub fesh with garlic.3. Place chicken, skin-side up, in baking dish over lemon slices. Drizzle with oil and lemon juice and rub with salt and

pepper. Top with mint, oregano and olives.

4. Bake until juices run clear, 45 to 50 minutes. Cover with eta and bake 5 minutes more.Remove rom baking dish, discard lemon slices and serve with pan juices.

Page 25


27/37

Grilled Salmon Burgers with Dill Sauce(Phases: 1,2,3&4)

Burgers:

1 pound salmon llets,skinned and cut into 2-inch pieces

2 tablespoons red onion,minced (1/4 small onion)

2 tablespoons resh lemon juice(about 1 large lemon)

2 teaspoons lemon zest,grated (1 large lemon)

1 large egg

1/2 teaspoon salt

1/2 teaspoon black pepper

Sauce:

4 ounces cream cheese

1/2 cup heavy cream

1 1/2 tablespoons resh dill, chopped

1/4 teaspoon salt

1/4 teaspoon reshly ground black pepper

vegetable oil spray or grill

Per serving:

Net Carbs: 4 grams

Fiber: 0 grams

Protein: 36 grams

Fat: 46 grams

Calories: 578

Makes: 3 servings

Prep Time: 0:15:00Cook Time: 0:06:00

Cool Time: 2:00:00

Ingredients

Directions

Nutritional Info

1. Preheat grill to high.

2. Place salmon in a ood processor and pulse until well-chopped, about 30 seconds.

3. In a medium bowl, mix salmon with onion, juice, zest, egg, salt and pepper until just-combined (do not over-mix).

4. Form into 3 patties and chill in the reezer while preparing the sauce.

5. For sauce: In a small saucepan on medium-high heat, melt cream cheese with heavy cream, about 3 minutes.Turn o heat and stir in dill, salt and pepper.

Page 26


28/37

Grilled Skirt Steak with Paprika and Lime(Phases: 1,2,3&4)

2 teaspoons paprika

2 teaspoons ground cumin

2 teaspoons salt, plus more or seasoning

1/8 teaspoon cayenne pepper


3 tablespoons extra-virgin olive oil, divided

1 pounds trimmed skirt steak, about -inch thick8 scallions, trimmed

1 lime, quartered

Per serving:

Net Carbs: 2 grams

Fiber: 2 grams

Protein: 49 grams

Fat: 39 grams

Calories: 580

Makes 4 servings

Active time: 35 minutesTotal time: 2 hours 35 minutes, includes marinating

Ingredients

Directions

Nutritional Info

1. Mix together paprika, cumin, salt and cayenne pepper in a mixing bowl. Add lime juice and 2 tablespoons o theoil; stir to orm a thick paste. Rub steak with spice paste and rerigerate or at least 2 hours or overnight.

2. Remove steak rom marinade about 20 minutes beore serving. Discard marinade. Heat grill pan or outdoor grill tomedium-high. Grill steaks until medium-rare, about 4 minutes per side. Remove rom heat and let rest on a cutting

board or 5 minutes3. Toss scallions with the remaining tablespoon oil. Place on grill and cook, turning occasionally, until the bulb is

tender enough to pierce with a knie, about 3 minutes.

4. Slice steak against the grain into -inch pieces. Garnish with scallions, season with salt to taste and servewith lime wedges.

Page 27


29/37

Grilled Tuna with Lemon-Basil Aioli(Phases: 1,2,3&4)

1 large egg yolk

teaspoon Dijon mustard


cup canola oil, plus more or grill

teaspoon minced garlic

1 teaspoon lemon juice

2 teaspoons thinly sliced resh basil teaspoon salt


4 (6 to 8-ounce) tuna steaks, about 1-inch thick

Per serving:

Net Carbs: 0 grams

Fiber: 0 grams

Protein: 60 grams

Fat: 33 grams

Calories: 550

Makes 4 servings


Ingredients

Directions

Nutritional Info

1. Whisk together egg yolk and mustard in a medium bowl or pulse in a ood processor. Add olive oil in a steadystream, whisking or keeping the motor running as you go. Repeat with the canola oil. Stir in the garlic, lemon juice,

basil and teaspoon salt. Rerigerate aioli until ready to use.

2. Heat grill or indoor grill pan to medium-high; brush with canola oil. Season both sides o tuna steaks with salt andpepper. Grill until done to taste, about 4 minutes per side or medium-rare.

3. Top tuna with aioli and serve with a salad or cooked vegetable.Page 28


30/37

Jamaican Jerk Steak(Phases: 1,2,3&4)

4 scallions, coarsely chopped

2 jalapeo peppers, seeded

2 teaspoons paprika

1 teaspoon ground ginger

teaspoon ground allspice

teaspoon ground cinnamon

teaspoon dried oregano2 teaspoons salt

2 tablespoons cider vinegar

1 tablespoon canola oil

4 (6 to 8-ounce) boneless chunk steaks, about 1-inch thick

Per serving:

Net Carbs: 2 grams

Fiber: 1 gram

Protein: 52 grams

Fat: 15 grams

Calories: 360

Makes 4 servings

Active time: 20 minutesTotal time: 1 hour 20 minutes

Ingredients

Directions

Nutritional Info

1. Pulse scallions, jalapeos, paprika, ginger, allspice, cinnamon, oregano and salt in a ood processor or 30 seconds

to chop; with motor running, drizzle in vinegar and oil to orm a paste. Coat steaks with paste; rerigerate 1 hour.

2. Heat broiler. Line a broiler pan with oil. Remove steaks rom marinade and discard marinade.Place steaks on prepared pan and broil until medium, 5 minutes per side. Serve hot.

Page 29


31/37

New Orleans Shrimp Boil(Phases: 1,2,3&4)

3 quarts cold water

1 cups white vinegar

3 garlic cloves, smashed (skin on)

3 tablespoons Old Bay seaood seasoning

1 tablespoon cayenne pepper

1 tablespoon black peppercorns

1 tablespoon salt2 pounds shrimp (shells on)

Hot pepper sauce (such as Tabasco)

1 lemon, quartered

Per serving:

Net Carbs: 4 grams

Fiber: 0 grams

Protein: 46 grams

Fat: 4 grams

Calories: 240

Makes 4 servings


Ingredients

Directions

Nutritional Info

1. Bring water and vinegar to a boil in a large saucepan. Add garlic, seaood seasoning, cayenne pepper,peppercorns and salt. Reduce heat to medium and simmer or 10 minutes.

2. Add shrimp; return liquid to a simmer and cook until shrimp are opaque and rise to the surace, about 2 minutes.Turn o heat and let stand 5 minutes.

3. Empty a ull tray o ice cubes into a large strainer in the sink. Drain shrimp over ice and toss once.Let stand or 1 minute. Remove shrimp rom strainer and serve with hot sauce and lemon.

Page 30


32/37

Salmon Fillet with Cucumber Ribbons(Phases: 1,2,3&4)

2 small English cucumbers, peeled, halved crosswise and cut into ribbons

1/2 teaspoon salt, plus additional or seasoning sh

1/4 teaspoon reshly ground black pepper, plus additional or seasoning sh

2 tablespoons unsalted butter, divided

1 tablespoon olive oil

4 center-cut salmon llets, 2-inch thick (about 2 pounds)

2 teaspoons white or rice wine vinegar1 teaspoon resh tarragon, chopped

1/2 teaspoon granular sugar substitute

Net Carbs: 1.0 gram

Fiber: 0.5 grams

Protein: 45.5 grams

Fat: 34.0 grams

Calories: 502

Makes 4 servings

Prep Time: 0:10:00

Cook T ime: 0:12:00

Ingredients

Directions

Nutritional Info

1. In a large bowl, toss cucumber ribbons with 1/2-teaspoon salt and 1/4 teaspoon pepper. Set aside.

2. In a large skillet over medium-high heat, heat hal o the butter and all o the oil. Season sh with salt and pepper,place sh fesh side down in skillet and saut until crisp and brown, about 5 minutes.

3. Flip careully and saut or an additional 4 minutes, until just cooked through. Wipe out skillet with a paper towel.

4. Heat remaining butter over medium-high heat. Add cucumber to skillet and saut stirring occasionally,until heated through, about 2 minutes. Stir in vinegar, tarragon and sugar substitute.

5. Divide cucumber on our individual serving plates; top each with a piece o salmon.Page 31


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Teriyaki Chicken Skewers(Phases: 1,2,3&4)

1 pounds boneless, skinless chicken thighs, cut into 1-inch pieces

1 (3/4-pound) bunch broccoli, broken into forets and stems peeled

cup soy sauce

2 teaspoons unseasoned, unsweetened rice vinegar

1 tablespoon granular sugar substitute

1 tablespoon minced resh ginger

3 garlic cloves8 bamboo skewers, soaked in water or 15 minutes

Per serving:

Net Carbs: 3 grams

Fiber: 1 gram

Protein: 39 grams

Fat: 7 grams

Calories: 240

Makes 4 (3-skewer) servings


Ingredients

Directions

Nutritional Info

1. Combine chicken and broccoli in a large mixing bowl.

2. Whisk together soy sauce, vinegar, sugar substitute, ginger and garlic. Reserving 2 tablespoons or serving, poursauce over chicken and broccoli and stir to coat.

3. Thread chicken and broccoli onto skewers, alternating as you go.

4. Heat grill pan or outdoor grill to medium-high. Cook skewers 4 minutes per side, turning once, 8 minutes total.Brush chicken and broccoli with reserved sauce and serve hot.

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Teriyaki Seafood Kebabs with Cucumber Salad(Phases: 1,2,3&4)

Kabobs:1/4 cup plus 4 teaspoons low-carb teriyakisauce, divided2 tablespoons resh cilantro, chopped1 tablespoon resh chives, chopped1 teaspoon lemon zest, grated1 /2 pound large shrimp, peeled anddeveined (about 12)

1/2 pound sea scallops (about 8)1/2 pound salmon llet, cut into 12 pieces8 (6-inch) metal or bamboo skewers

Cucumber Salad:1 tablespoon low-carb teriyaki sauce2 teaspoons white wine vinegar1 1/2 teaspoons toasted sesame oil1 tablespoon resh cilantro, chopped1 tablespoon resh chives, choppedPinch granular sugar substitute

1 seedless cucumber, ends trimmed)


Fiber: 0.5 grams

Protein: 33.0 grams

Fat: 10.0 grams

Calories: 247

Makes 4 servings

Prep Time: 0:20:00

Cook Time: 0:10:00Cool Time: 0:45:00

Ingredients

Directions

Nutritional Info

1. Prepare kebabs: Combine 1/4-cup teriyaki sauce, the cilantro, chives and lemon zest in a medium bowl. Toss in shrimp, scallopsand salmon until evenly coated. Cover with plastic wrap and marinate in the rerigerator 45 minutes.

2. Preheat grill or broiler*.

3. Thread seaood onto skewers.

4. Grill kebabs over medium-high heat 8 to 10 minutes or until opaque in center, turning halway through.

5. Transer to a serving platter and drizzle each skewer with 1/2-teaspoon teriyaki sauce.

6. Meanwhile, make Cucumber Salad: Stir together the teriyaki sauce, vinegar, sesame oil, cilantro, chives, salt and sugarsubstitute in a medium bowl. Cut cucumber into 2 1/2 lengths, then into matchsticks.

7. Add to teriyaki mixture in bowl and toss to combine. Serve with kebabs.

* NOTE: To broil the kebabs: Arrange oven rack 6 inches rom heat source and preheat broiler. Place kebabs on a broiling panlined with oil; broil using the cooking times above. Page 33


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Creamy Lemon Curd(Phases: 1,2,3&4)

Scant teaspoon powdered gelatin

1 tablespoon warm water

3 large eggs

2 large egg yolks

cup resh lemon juice

2 teaspoons lemon zest

cup plus 1 tablespoon granular sugar substitutePinch salt

cup (1 sticks) cold unsalted butter, cut into small pieces

cup heavy cream

Per serving:

Net Carbs: 4 grams

Fiber: 0 grams

Protein: 4 grams

Fat: 23 grams

Calories: 230

Makes 8 (-cup) servings

Active time: 15 minutesTotal time: 1 hour 15 minutes, includes chilling

Ingredients

Directions

Nutritional Info

1. Dissolve gelatin in water. Set aside

2. Whisk together eggs, yolks, lemon juice, zest, sugar substitute and a pinch o salt in a nonreactive saucepan. Addbutter and heat over medium-low, whisking constantly until mixture thickens, about 8 minutes. Remove rom heat andpush curd through a ne mesh strainer; discard solids let in strainer. Stir gelatin mixture into curd. Cover tightly withplastic wrap and rerigerate 1 hour.

3. Using an electric mixer on high speed, whip the cream until sti peaks orm,1 to 2 minutes. Gently old whippedcream into the chilled curd and serve.

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Orange-Cocoa Cheesecake(Phases: 1,2,3&4)

3 (8-ounce) packages plain cream cheese, at room temperature

cup granular sugar substitute

3 large eggs

cup sour cream

2 teaspoons vanilla extract

1 tablespoon plus 2 teaspoons grated orange zest

Pinch salt1 tablespoon unsweetened cocoa powder

1 teaspoon ground cinnamon

Per serving:

Net Carbs: 4 grams

Fiber: 0 grams

Protein: 6 grams

Fat: 23 grams

Calories: 250

Makes 12 servings

Active time: 15 minutesTotal time: 4 hours 15 minutes, includes chilling

Ingredients

Directions

Nutritional Info

1. Heat oven to 275F. Line the bottom o an 8-inch springorm pan with aluminum oil.

2. Beat cream cheese and sugar substitute with an electric mixer on medium-high until light and fuy, about 2 minutes.Reduce speed to medium and add eggs one at a time, mixing until smooth, about 2 minutes. Add sour cream,

vanilla, zest and salt and mix until just combined.

3. Pour mixture into pan. Bake until cake is sot-set in the center, about 1 hour. Place pan on a wire rack until completelycool. Cover pan with plastic wrap and rerigerate or 3 hours or overnight.

4. Combine cocoa powder and cinnamon. Place mixture in a siter or wire-mesh strainer and dust top o cheesecakejust beore serving. Release springorm, slice and serve.

5. Rerigerate or up to 1 week or reeze up to 1 month.Page 35


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Lemon-Blueberry Tart(Phases: 3&4)

Tart shell:

cup whole-wheat pastry four

cup wheat gluten

cup soy four

teaspoon salt

8 tablespoons (1 stick) cold unsalted butter,cut into small pieces

1 large egg yolk

teaspoon cold water

Filling:

Creamy Lemon Curd (See separate recipe)

2 cups blueberries

Mint Sprig (optional)

Per serving:

Net Carbs: 11 grams

Fiber: 2 grams

Protein: 6 grams

Fat: 28 grams

Calories: 320

Makes 10 servings

Active time: 35 minutesTotal time: 2 hours, includes chilling

Ingredients

Directions

Nutritional Info

1. For the tart shell: Pulse pastry four, wheat gluten, soy four, salt and butter in a ood processor until it resembles a coarse meal.Add egg yolk and water and pulse just until dough begins to come together, about 30 seconds. Form into a ball, fatten to a7-inch disc and double-wrap in plastic wrap or wax paper. Freeze or 10 minutes.

2. Roll dough between two sheets o plastic wrap or wax paper to orm a 13-inch circle. Remove top sheet and invert dough onto

a 10-inch tart pan with a removable bottom. Press dough into pan. Remove remaining sheet, trim excess dough and place inreezer or at least 10 minutes.

3. Heat oven to 375F. Line tart shell with oil, add a layer o dried beans or pie weights and bake 10 to 15 minutes.Remove weights and oil; return to oven and bake until golden, about 10 minutes. Cool completely.

4. For the lling: Spread curd evenly over the prepared tart shell. Arrange blueberries and mint sprig on top.Rerigerate until ready to serve.

Page 36

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