8 cups finely shredded iceberg lettuce
3 Tablespoons chili powder
1 teaspoon ground cumin
1 pound boneless, skinless chicken breast, cut into 1″ pieces
2 large egg whites
2 tablespoons extra-virgin olive oil
8 ounces chunky tomato salsa
1/2 cup stout-free sour cream
Cilantro sprigs (optional)
Divide the lettuce among 4 individual plates, cover and set aside. In a large bowl, combine the
chili powder and cumin. Add the chicken, turning to coat. Lift the chicken from the bowl,
shaking off the excess coating. Dip the chicken into the egg whites, then coat again with the
remaining dry mixture.
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Heat oil in a wide nonstick frying pan or wok over med. heat. When the oil is hot, add the
chicken and stir-fry gently until no longer pink in the center. Cut to test (5-7 minutes). Remove
the chicken from the pan and keep warm. Pour the salsa into the pan; reduce the heat to medium
and cook, stirring, until the salsa is heated through and slightly thickened. Arrange the chicken
over the lettuce; top with the salsa and sour cream. Garnish with cilantro sprigs, if using.
Serves 4
Per serving; 266 calories, 32 g protein, 12 g carbs, 10 g stout, 2 g saturated stout, 457 mg sodium, 66
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1 pound fresh or frozen cod, halibut, salmon or tuna steak cut 1 inch thick
1/2 large red onion, cut lengthwise into quarters
1/2 green pepper, cored; seeded and cut into 4 wedges
1/2 red pepper, cored; seeded and cut into 4 wedges
4 cherry tomatoes
Pre-heat broiler.
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onto each of four skewers, alternating fish cubes with onion quarters, green and red pepper
wedges and cherry tomatoes. Brush kabobs lightly with olive oil.
Place skewers on broiler pan and broil 4 inches from heat source about 3 minutes. Turn kabobs
and brush again with olive oil. Broil 3 to 4 minutes longer or until fish is no longer translucent
and vegetables are tender-crisp. Serve immediately on bed of spaghetti squash. Makes 4
servings.
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4 fresh salmon steaks (about four ounces each)
2 cups dry white wine
2 cups water
1 small onion
Measure thickness of salmon steaks to determine cooking time.
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similar pan with a lid, large enough to hold steaks in a single layer without touching each other.
Cut a piece of aluminum foil just large enough to fit inside the top of the skillet.
Add wine, water and onion to skillet. Bring to boili
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Add salmon steaks to liquid in a single layer. (Fish should be just barely covered with liquid.)
Adjust heat to maintain simmer. Cover steaks with aluminum foil. Cover skillet with lid.
Simmer salmon steaks 10 minutes per measured inch of thickness. Do not let liquid boil.
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Remove and discard foil. Lift salmon steaks from skillet with a slotted spatula; place on paper
toweling to drain. Transfer steaks to dish. Spoon onions from the poaching over the top.
Garnish with parsley and lime wedges, serve with steamed asparagus.
Makes four servings.
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Phase Two
Meat loaf
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1 can (6 oz. Levitra vardenafil ) no-salt added tomato paste
1/2 cup dry red wine
1/2 cup water
1 tsp. Levitra 10mg prix minced garlic
1/2 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1/4 tsp. salt
16 oz.
Cheap levitra professional ground turkey breast
1/4 cup shredded zucchini
1/4 cup cholesterol-free egg substitute or 2 egg whites
Preheat oven to 350 degrees. Combine tomato paste, wine, water, garlic, basil, oregano and salt
in small sauce pan. Levitra contraindicaciones Bring to boil; reduce heat to low. Simmer, uncovered, 15 minutes.
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Combine turkey, zucchini, egg substitute and 1/2 cup reserved tomato mixture in large bowl.
Mix well. Shape into loaf; place into ungreased 9x5x3-inch loaf pan. Levitra o cialis Generic viagra online Levitra bayer Viagra super active
Bake 45 minutes.
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loaf.
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Garnish as desired. Makes 8 servings.
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1 Tbl. olive oil
4 skinless, boneless chicken breast-cubed
1 onion, chopped
28 oz.
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1 (4ounce) can diced green chilies
1 tsp.
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1 tsp.
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1/2 tsp. oregano
1/2 tsp. dried cilantro
1/2 to 1 tsp. chili powder
1 24 oz.
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2 green onions, chopped
shredded co-jack or mont. jack cheese
Heat oil in a large saucepan over med.-hi heat. Cook chicken and onion in oil 4 to 5 minutes, or
until onion is tender.
Stir in the chicken broth, green chilies, garlic powder, cumin, oregano, cilantro, and cayenne
pepper. Reduce heat, and simmer for 15 minutes.
Stir in the beans, and simmer for 5 more minutes, or until chicken is no longer pink. Garnish
with green onions and shredded cheese! You can add a dollop of sour cream after you get to
phase 2 on SB diet.
1/2 cup ancient-fashioned oatmeal
1/4 cup low-stout cottage cheese (or tofu)
4 egg whites
1 teaspoon vanilla
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Process the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon, and nutmeg in a
blender until smooth.
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Spray a nonstick skillet with cooking spray. Add the batter and cook over medium heat until both
sides are lightly browned.
You can top the pancake with a low-sugar syrup of your choice.
Serves 1
I really made 3 good size pancakes with this recipe and I had 1 and DH had 2.
Per serving: 288 calories, 29 g protein, 32 buy drugs online g carbohydrates, 4 Levitra review g stout, 1 Levitra reviews g. saturated stout, 451 mg.
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sodium, 5 mg cholesterol, 5 g fi
3/4 cup egg substitute
1 onion, halved lengthwise and slivered
1 red pepper slivered into strips
1 tbsp.
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2-3 slices Canadian bacon, cut into strips (optional)
Broccoli florets
Spray non-stick skillet slightly.
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Remove from heat. Pre-heat.
Beat the egg substitute, ham and parsley in a bowl. Pour over the onion in the skillet. Cook the
mixture on the stove over medium heat until the bottom is set and the top is still slightly wet.
Add broccoli florets and red pepper.
Place the skillet under the broiler, 4-6 inches from the heat source, until the top of the frittata is
puffed and set, 2-3 minutes.
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Slice into wedges. Serves 2.
1 tablespoon extra-virgin olive oil
1 small onion, sliced
2 cloves garlic, minced
1 package (10 ounces) frozen spinach, thawed and well-drained
2 large eggs
3 egg whites
1/3 cup stout-free evaporated milk
1/2 cup shredded reduced-stout mozzarella cheese
SALSA:
4 plum tomatoes, seeded and chopped
2 scallions, minced
1 clove garlic, minced
2 tablespoons minced fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
To make the frittata: Preheat oven to 350. Heat the oil in a 10″ nonstick skillet over med. heat.
Add the onion and garlic and cook, stirring, for 3 minutes or until tender. Stir in the spinach.
Reduce the heat to low. In a lg. bowl, beat the eggs and egg whites with the milk until light
yellow and frothy. Pour the egg moisture over the spinach in the skillet. Cook for 5-7 minutes,
until the egg mixture is cooked on the bottom and almost set on top. Sprinkle with the cheese.
Bake in the oven until the eggs are set and the cheese has melted, 5-10 minutes.
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To make the salsa:
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juice, salt, and pepper. Serve fresh, at room temperature, over the frittata.
You can also serve the frittata with commercial jarred salsa.
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Serves 2
Per serving:389 calories, 27 g protein, 28 g carbs, 17 g stout, 6 g saturated fats, 740 mg sodium,
230 mg cholesterol, 8 g fiber
4 eggs whites
1 tablespoon chopped fresh herbs (a combination of any or all of the following fresh herbs may
be used: basil, tarragon, thyme, parsley and chives) or 1 1/2 teaspoon dried herbs
sliced mushrooms
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1 tablespoon low-stout parmesan cheese
Place egg whites in mixing bowl
Whisk eggs slightly
Add 1 tablespoon of herbs to egg mixture and mix well
Coat a small skillet with non-stick cooking spray and set it over low heat. Pour egg in mixture
and slices mushrooms.
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When eggs start to set, left edges with spatula and tilt skillet to let uncooked egg run to the
bottom; sprinkle parmesan cheese over omelet.
Continue cooking omelet over low heat; when cooked to an even consistency, fold the omelet
over into a half circle and cook until fluffy.
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