Crockpot Swiss Steak

100g steak

1 T shake 'n bake

1 T liquid aminos

3-4 cloves minced garlic

1 stalk celery - sliced

1 onion - sliced

1 tomato - diced

1/2-1 c beef broth

1. Preheat pan over MED-HI heat.
   
2. Sprinkle steak with liquid aminos.
   
3. Dip steak in shake 'n bake, coating both sides.
   
4. Add steak to pan and brown on both sides.
   
5. Transfer steak to crockpot.
   
6. Cover with garlic, celery, onions, and diced tomato.
   
7. Top with beef broth. Don't stir!
   
8. Cover and cook on low until reaches desired doneness.
   
9. When done, serve immediately, and cover with juices from crockpot.

NOTE: This dish includes 3 vegetables which are meant only for flavor. When finished cooking, you can discard veggies, or choose to eat just one of them (as we aren't allowed to mix veggies on phase 2 per Dr S).

Greek Seasoning Mix

2 t oregano

1 1/2 t onion powder

1 1/2 t garlic powder

1 t salt

1 t black pepper

1 t parsley

1 t basil

1/2 t cinnamon

1/2 t nutmeg

1/2 t thyme

1. Grind spices in food processor or coffee grinder.
   
2. Store in air-tight container.

Asparagus Frittata

3 egg whites

1 whole egg

asparagus (allowed amount)

1-2 cloves minced garlic

1 T dehydrated minced onion

1 T water

1 t parsley

salt/pepper (to taste)

tabasco (optional)

1. Preheat pan over MED heat.
   
2. Snap woody ends off asparagus and discard.
   
3. Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.
   
4. Preheat oven to 400.
   
5. In bowl, mix eggs & water. Add asparagus, minced onion, parsley, salt/pepper.
   
6. Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).
   
7. Place in oven and cook 10-15 mins until done.
   
8. Top with tabasco (optional) and serve immediately.

Curry Shrimp

100g shrimp

onion - chopped (allowed amount)

1 t garlic paste (3-4 cloves minced)

1/8 c water

1/2 t curry powder

1/4 t cumin

salt/black pepper (to taste)

1. Preheat pan over MED heat.
   
2. Add onion and garlic. Cook until translucent. 5-10 mins.
   
3. Add shrimp, seasonings, and water. Mix & stir fry until cooked through.
   
4. Serve.

Rosemary Garlic Steak

100g steak

1 T rice vinegar

1 T rosemary

1 t garlic paste (3-5 cloves minced)

1/2 t crushed red pepper

1. In small dish, add rice vinegar. Add steak and coat.
   
2. In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of steak.
   
3. Place steak in small dish, cover, and refrigerate 4 hours - overnight.
   
4. Grill to desired doneness.

Effortless Cream of Chicken Soup

100g cooked chicken

celery (allowed amount)

1-2 c broth

3 cloves garlic

1 T dehydrated minced onion

1/2 t parsley

1/2 t basil

ground white pepper (to taste)

salt (optional)

1. Preheat saucepan over MED-HI heat.
   
2. In food processor, combine all ingredients and pulse until reaches desired consistency.
   
3. Pour into saucepan and bring to boil.
   
4. Reduce heat to simmer, cover, and heat 20-30 mins.
   
5. Serve.

TIP: For the cooked chicken in this dish, I use the chicken I boiled to make the broth.

I usually start out by adding 1 c broth to the food processor, and then gradually add more broth until it's the soup consistency I prefer.