"Honey" Mustard Grilled Chicken and Marinade

Happy July!  I hope all of you had a safe, fun and successful Phase 2 weekend.  Grills are fired up around here and I could not be happier.  Here in the Midwest we cherish our grilling months and sometimes even trudge out in the ice and snow to get a grilled steak on a warm day of 30 degrees F.  I don't want to even think about that right now!  It is 85 and sunny today, my meat is thawing and I will be making this again even in my Phase 4 status.  Get creative and add some P2 allowed veggies over top the flame for wonderful flavored sides. 

"Honey" Mustard Grilled Chicken

1/4 C sugar free- dijon mustard

1/4-1/2 tsp stevia
2 TB chicken broth or water
1 TB apple cider vinegar
1/2 tsp celtic sea salt
1/4 tsp paprika
4  boneless, skinless chicken breast

Whisk together the first 6 ingredients in a small bowl.  Pour over chicken and marinade in the refrigerator for 1 hour to overnight.  When ready to cook, remove chicken and grill over medium heat for 20 minutes, until cooked through.

Phase 3/4:  Add 1/4 cup mayo, plain yogurt or oil to the marinade to add in healthy fats. 

No grill?  Try this!

Need a little excitement?  Do this!

Don't let Phase 2 get in the way of summer fun. Remember to follow Dr. Simeon's full orders and sunbathe!!!  Check Pounds and Inches, it is in there I swear.  I have that part of the protocol down no problem.....no twisting of the arm, I am out in the vitamin D richness.

Have a pound dropping rest of the week!

~Natasha





Sweet & Salty Asian Dressing

Wishing all of the mommies had a wonderful Mother's Day!  This great Phase 2 compliant dressing recipe is my yummy gift to you.  Have a wonderful week all, happy losing!

Sweet & Salty Asian Dressing

1/4 C water

1/4 C apple cider vinegar

1 tsp celtic sea salt

1/2 tsp stevia

1 green onions, finely chopped

2 TB cilantro, finely chopped

pinch of red pepper flakes

fresh cracked black pepper to taste

Whisk together the all of the above ingredients. Pour the dressing over the salad, cucumbers, cabbage, marinade or cook your meats, etc...

Phase 3/4: Replace water with olive oil and add up to a teaspoon of sesame seed oil (optional).  Add 2 tablespoons toasted sesame seeds too.  Replace salt with 1 tsp organic, unpasteurized, gluten free, sugar free soy sauce. 

       

Southwestern Lettuce Wraps

Something spicy to warm you up during this week of cold and winter mayhem!  Where are you right now?  Somewhere warm and sunny?  Somewhere that is supposed to be warm and sunny but is cold and blistering?  Holed up in your house with 2 feet of snow against your front door?  Mother nature sure is grumpy this week, there was no shadow today so spring I will see you soon!  Happy Groundhog's Day.
I have a photo but cannot find it...I will post it when I find the right SD card! 

Southwestern Lettuce Wraps

1 pound chicken breast, boneless and skinless and cut in small pieces
2 tsp garlic cloves, minced

1 tsp onion powder

1 tsp cumin

1/2 tsp red pepper flakes (less or none for mild heat)

1/2 tsp celtic sea salt

1/8 tsp chipolte powder

1/4 C water or protocol chicken broth

1/4 C fresh cilantro, chopped

squeez of fresh lemon

12 or more romaine or bibb lettuce leaves

Heat a large saute pan to medium high heat.  Add 2 teaspoons water or broth to the hot pan and add the chicken.  Cook the chicken for about 3 - 4 minutes, stirring occasionally.  Add the garlic, onion powder, red pepper flakes, cumin and chipolte powder and cook for an additional 3 - 4 minutes.  Stir in the water or broth and cook for a minute or until heated through.  Stir in cilantro and a squeeze of lemon juice.  Measure out your 3 ounce serving and serve in lettuce leaves.

Note:  This would be excellent with any meat.  Thin sliced sirloin, shrimp, fish tacos...  If your too busy, pop the stuff in the slow cooker and it will be done when you get home!  Or use the ingredients as a marinade and grill for great flavor.  Top your wraps with some thin sliced granny smith for a nice sour crunch.

Phase 3/4:  Replace the cooking water/ broth with oil or butter.  Replace the 1/4 C water/ broth with tomato sauce or crushed tomatoes.  Replace the onion powder with thin sliced onion and add bell peppers.  Top with cheese, cultured sour cream and homemade salsa.

Wilted Citrus Spinach Salad

Good morning, welcome to all of the new comers!  I am so happy you have joined Phases To Forever.  Thanks for trying out the recipes, I hope you find a few favorite's to get you through like I did.  All though everything I post will be tasty, some stood out to me as staples.  Let me just highlight what was my mainstay throughout.  In no particular order, I ate many of these meals. 

My first love, so important that it inspired this whole blog.  I could not live without my Greek Chicken during or after P2. 
Asian Slaw, this baby was one of my most prized salads.  The dressing itself can be used over any lettuce and not just over shredded cabbage. 
My go to spice mix for tacos long before P2, many Taco Seasoning have sugars and starches for filler.  Not mine! Try this for full taco flavor. 
When you think you just can't drink another glass of water....Faux- Fruit Punch, so good even non- tea drinkers will love.  Also for your drinking pleasure, the Ginger Syrup made into Homemade Ginger Ale is something I still make today and long after P4.  Cold and flu season this is a must!  Your so hot now that you got pregnant?  Morning sickness cure! 
I am a chicken eater and this is fabulous when shredded into a huge pile.  It is ok to play tricks on your eyes in P2, try this Faux-tisserie Chicken made with a sugar free, starch free Homemade Seasoned Salt.

You all may have completely different favorites.  Tell me below in the comments what your go-to meals have been.  From here or not is ok.  This way you can share and get ideas from others for your next meal. 

And now onto the new recipe. This is a nice warm spinach salad that wilts into a great meal.  Beef, shrimp, chicken or fish.  Use a double batch of the dressing to cook some meat up or use leftover, either way this is a great winter side dish using the citrus that is in season. 

Wilted Citrus Spinach Salad
1/2 package of fresh baby spinach

Dressing
1 whole orange, squeeze halfway, cut up orange and place over spinach, use juice for dressing
1/4 C apple cider vinegar
1/4 C water
1/4 cups Fresh Cilantro, Chopped
10-15 drops Valencia Orange or plain stevia
1/2 tsp onion powder
1/4 tsp celtic sea salt
1/8 tsp fresh cracked pepper

Wash and dry spinach. Place cleaned and dried spinach in a large bowl, add cut up orange. Heat juice of halfly squeezed orange, apple cider vinegar, water, cilantro, stevia, onion powder, salt and pepper in a large skillet over high heat. Bring to boil and pour over spinach and cut orange; toss to coat and wilt slightly. Season with more salt and pepper to taste.

Note:  Can use your 1/2 grapefruit instead of an orange, or a whole lemon and still eat a fruit.

Phase 3/4:  Replace water with grapeseed, olive or coconut oil.  Replace onion powder with chopped shallots.

Spinach Salad with Oranges

Happy New Year!!!! 

How many of you are starting today?  I bet many of you are!  Good luck, happy losing!

 It is citrus season and what better way to enjoy the seasons fruits while on VLCD.  We can enjoy the fresh lemons, oranges and grapefruits while in Phase 2 so take advantage of it!  Try the Broiled Grapefruit for dessert, add lemon to your salads, and teas.  Add a peppered grilled sirloin, chicken or shrimp to the top of this salad.  Double the dressing and cook your meat in it for a nice fresh and tender result.  Salads are easy to bring along on the go, we under estimate how good salads can be, don't get into a rut...change it up and keep it new and exciting.  It makes the time pass more quickly, gives you a focus and keeps your imagination active.
I have made this and it is fantastic!  I have not photoed it yet, but will soon and will update...

Spinach Salad with Oranges
1/2 of a  (10 ounce) package fresh spinach

1 orange, peeled, segments and chopped bite size
2 green onions, sliced
2 TB cilantro, chopped

Dressing/ Marinade:

2-4 TB water (mix in 2 and if too strong that add until it is your taste)

1 TB apple cider vinegar

1 tsp Bragg's Liquid Aminos

1/4 tsp stevia (Valencia Orange is good but plain is ok too)

1/4 tsp onion powder

1/8 tsp celtic sea salt

fresh cracked black pepper, to taste

In a salad bowl toss the spinach and oranges and herbs, set aside.  In a small bowl whisk the vinegar, Bragg's, stevia, onion powder, salt and pepper until mixed well. Pour water in and whisk, taste and add more water if desired. Pour over spinach and oranges, serve with grilled peppered beef, chicken or shrimp.  Make additional dressing and cook your meat in it or use as a marinade!

Phase 3/4:  Use a healthy olive oil, grape seed oil or coconut oil in lue of the water for dressing.  Add additional veggies to the salad, bell peppers, red onion, brocolli florets, snow peas, etc...  I think a few drops of sesame oil would be really good too.

Grilled Chicken over Cooked Spinach

This is dedicated to everyone who can still grill.  My grill is covered in snow up the the lid right now!  If you want, double the spinach recipe because I know I can easily eat 1/2 a bag of spinach for 1 meal during Phase 2.  I miss my grill, only 5 months to go....to all who cannot grill, saute or bake your chicken in all the juices for great flavor.  George Foreman is always an option too.   If you like the marinade use it as a salad dressing too!

Grilled Chicken Over Cooked Spinach

Serves 4

Chicken with Dressing/ Marinade:

1 TB water

1 TB apple cider vinegar

1 garlic clove, minced

1 teaspoon dried thyme

1/2 teaspoon dried oregano

1/4 teaspoon cayenne pepper (can leave out if you do not want any spice)

1/4 teaspoon salt

Dash pepper

4- 100 gram serving, boneless skinless chicken breast
Cooked Spinach:

1 green onion, finely chopped

1 clove garlic, minced

1 TB water

1 (10 ounce) package fresh spinach, torn

In a bowl, combine the first eight ingredients; mix well. Place chicken into the marinade.  Let sit 30 minute to overnight.  Grill, uncovered, over medium heat for 7 minutes on each side or until juices run clear.  In a large skillet, saute green onion and garlic in water for 1 minute. Stir in spinach; saute for 2 minutes or until wilted. Transfer to a serving platter; top with chicken.

Grilled Halibut with Lemon-Basil Vinaigrette

Hope you can grill or broil this fabulous recipe during the weekend, sit down and enjoy with the people you love.  Have a great weekend all!

Grilled Halibut with Lemon-Basil Vinaigrette
4 small halibut steaks, cut to your allowed 100 grams first while raw.
1 lemon-  juiced and grated lemon rind
1 TB water if needed
3 cloves garlic, minced
3 TB of fresh chopped basil (3 tsp dried basil)
Celtic Sea Salt and pepper to taste

Preheat grill to med-high. Season Halibut with salt and pepper and set aside.
For the Lemon-Basil Vinaigrette, whisk all the other ingredients in a small bowl. Take 1 TB of the vinaigrette and brush it on each piece of fish.  Grill each piece of fish until just cooked through, approx. 4 minutes on each side. Plate each piece and top it with the vinaigrette.  Serve over sauteed swiss chard or spinach.  Enjoy!
Note:  This would be great with shrimp over spinach too!