Saturday, August 25, 2007

Emeril's "Southwest Spice"

I had this written down somewhere and it just happens to be on plan. :)
I usually omit the salt, but left it here.

2 T chili powder
1 T dried oregano
2 T paprika
1 T ground coriander
1 T garlic powder
1 T salt
2 t ground cumin
1 t black pepper
1 t cayenne pepper
1 t ground red pepper

Combine all ingredients thoroughly and store in an airtight container.

Blackened Chicken Salad

  • 100g chicken tenders
  • 1 t paprika
  • 1/2 t onion powder
  • 1/2 t garlic powder
  • 1/4 t oregano
  • 1/4 t thyme
  • 1/4 t white pepper
  • 1/4 t black pepper
  • 1/4 t ground red pepper
  • spinach or salad greens (as allowed)

    1. Combine all spices and rub on chicken.
    2. Grill until no longer pink.
    3. Serve over spinach or salad greens.

  • Roasted Asparagus

  • 100g asparagus (or your allowed amount)
  • 1-2 cloves minced garlic
  • 1/2 t parsley
  • 1/4 t oregano
  • black pepper (to taste)

    1. Preheat oven to 400.
    2. Trim asparagus.
    3. Spread the spears on a sheet of non-stick aluminum foil.
    4. Add the seasonings.
    5. Wrap all ends of the foil up tightly to make a sealed 'pocket'.
    6. Roast 15-20 minutes.

    TIP: I find the best and easiest way to trim asparagus is to simply to hold each end of the spear in each hand and start to bend it until it snaps in two.

    You can also skip the parts with aluminum foil and simply use a baking dish with a lid.

  • Red Snapper w/ Fennel

  • 100g red snapper (or any whitefish)
  • fennel (weigh out your portion) - cut into 1" pieces
  • lemon
  • 2 t fresh ginger
  • 1 t pepper

    1. Place fish in shallow dish.
    2. Squeeze lemon juice in small bowl.
    3. Stir in ginger & pepper.
    4. Pour on fish and marinate in refrigerator for 2 hours.
    5. Remove fish from marinade and place in glass baking dish.
    6. Place chopped fennel on top.
    7. Cover dish with lid or aluminum foil and bake @ 350 for 20-30 mins or until fish flakes.

  • Broiled Cinnamon Grapefruit

  • 1/2 grapefruit
  • cinnamon to taste (optional)
  • zsweet (as needed)

    1. Take a knife around the inside peel of the grapefruit so that it cuts out the grapefruit from the peel. (I usually have to use my fingers after this to pull the grapefruit out.)
    2. Separate the sections and place in a bowl. (It's best if the grapefruit is really juicy. If it's not, sprinkle with a bit of water to moisten.)
    3. Sprinkle with zsweet and cinnamon.
    4. Toss, then place back into grapefruit peel.
    5. Broil for about 3-5 mins until carmelized.

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  • Friday, August 24, 2007

    Boneless Hot Wings

  • 100g chicken breast tenders
  • 1/4 c vinegar
  • 1/4 c water
  • 1-2 T cayenne pepper
  • 1-2 T chili powder (adjust as needed)

    1. In small bowl, mix vinegar, water, and cayenne pepper.
    2. Add chicken to marinade and refrigerate for 1-2 hrs.
    3. Preheat oven to 350.
    4. Add chili powder to a small dish and dip chicken in chili powder.
    5. Place on rack in baking pan.
    6. Bake 15-20 mins turning halfway through.
    7. Serve immediately with some homemade buffalo sauce or Frank's Original Red Hot Sauce.

  • Lemon Rosemary Chicken

  • 100g chicken
  • half lemon
  • 1/2 t rosemary
  • 1/4 t pepper
  • 1-2 cloves minced garlic

    1. Heat non-stick pan over MED-HI heat.
    2. In small bowl, grate lemon peel.
    3. Add lemon juice, rosemary, pepper, and garlic.
    4. Toss in chicken.
    5. Place chicken in skillet. Cook 5 mins brushing with remaining juice mixture.
    6. Turn over chicken and cook 5 more mins or until juices run clear.

  • Applesauce

  • 1 apple
  • 3 T water
  • cinnamon (optional)

    1. Peel, core, and dice apple.
    2. Place diced apple in mini-crockpot and add water.
    3. Add cinnamon.
    4. Cook at least two hours.
    5. When finished, mash with spoon or fork, or place in blender to reach desired consistency.
    6. Serve warm or refrigerate and serve cold.

    NOTE: I've made applesauce this way for years and it is so natural and delicious! It makes for a great treat while on protocol.

  • Indian Curry Seasoning

    1 T turmeric
    1 T coriander
    2 t paprika
    1 t pepper
    1 t cumin
    1 t ginger
    1/2 t cloves
    1/2 t celery seed
    1/2 t cayenne

    Mix & store in air-tight container.

    Cucumber Salad

  • 200g thinly sliced cucumber (or allowed amount)
  • 1 T vinegar (to taste)
  • 1 t dill
  • 1/2 t zsweet (as needed)
  • black pepper

    1. Combine all ingredients except cucumber & mix well.
    2. Toss in cucumbers.
    3. Cover & refrigerate. This tastes best if you wait at least one hour before serving.

  • Wednesday, August 22, 2007

    Sautéed Garlic & Greens

    Found on - adjusted for Phase 2.

    I omitted red pepper flakes and added lemon as I really enjoy lemon. You can always omit that if you don't want it.

    This makes quite a bit so be sure to weigh your portion prior to cooking and adjust recipe as needed.


    • 6 cloves garlic, sliced
    • 16 c (packed) stemmed and roughly chopped Swiss chard (about 5 large bunches)
    • squeeze of lemon
    • 1/2 tsp kosher salt


    1. Heat garlic in large skillet over medium-low heat in a non-stick pan until garlic begins to turn golden, about 3 minutes. Transfer to small bowl and set aside.
    2. Place greens and salt into the skillet. Using tongs, turn greens until wilted enough to fit in pan. Raise heat to medium and cover. Cook 7 to 10 minutes, tossing.
    3. Transfer greens to a colander to drain. Return greens to pan and toss with reserved garlic.
    4. Squeeze with lemon just before serving.
    Refrigerate leftover greens in an airtight container for up to 3 days.