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Snacks and Sides:

Chicken Bouillon Base*
(Used in many recipes instead of chicken broth)
 
6 (3.5 ounce) pieces of chicken breast
8 cups of water
¼ tsp garlic powder
¼ tsp onion salt
¼ tsp poultry seasoning
¼ tsp black pepper
1 ½ tsp sea salt
 
Directions:
Combine ingredients in soup pot and cook until chicken is done.
Remove chicken and refrigerate or freeze to use at a later time.
2 cups in a medium size pot for soup or 4 tablespoons on a small pan to sauté vegetables.
 
Calories Per Serving: Makes Roughly 6 servings. Roughly 164 calories per serving. Broth alone has roughly 30 calories per 1 ½ cup servings.
 
 
Marinara Sauce  
 
3 large tomatoes
2-2 ½ cups of water or Chicken Bouillon Base
1 tsp basil
1 tsp parsley
1 tsp onion powder
2 garlic cloves, minced
Salt and Pepper to taste
 
Directions:
Fill a small saucepan with a few cups of water and bring to a boil. Score skin of tomato in a few places with serrated knife. Blanch tomato in the boiling water for 1-2 minutes. Immediately transfer tomato to ice water to cool and discard boiling water. Remove skin of tomato and discard skin. Preheat small non-stick saucepan over MED-HI heat. If you want chunky sauce, crush tomato with your hands into saucepan (discard stem). If you prefer smoother sauce, puree tomato in blender or food processor then add to pan. Add garlic, onion powder, salt and pepper. Bring to low boil, then immediately reduce heat to LOW, cover and simmer for 15 minutes, stirring often to keep tomato from sticking. Turn heat up to MED. Add parsley, more garlic, and basil. Cook 5 to 10 minutes, stirring constantly. While cooking, start adding water 1 tbsp at a time until it reaches your desired consistency. It is sometimes needed to add 3-4 tbsp of water.
 
Calories Per Serving: Makes 1-2 servings. Roughly 110 calories for entire batch.
 
 
 
Green Onion Soup
 
Green onions as desired
2 cups water
1 tsp parsley
½ tsp sea salt
½ tsp dill
½ tsp thyme
1/8 tsp cayenne pepper
1/8 tsp celery seed
 
Directions:
Briefly steam the green onions until tender. Preheat saucepan over MED heat. Chop steamed green onions. Sauté green onions in saucepan with parsley, sea salt, dill, thyme, celery seed, and cayenne pepper. Add water and simmer 20-30 minutes and serve.
 
Calories Per Serving: Makes one serving. 3 calories per stalk of green onion.
 
 
French Onion Soup
 
2 cups Chicken Bouillon Base
1 whole sliced sweet onion
 
Directions:
Combine ingredients and simmer on low for 1 hour.
 
Calories Per Serving: Makes 1 Serving, roughly 180 calories.
 
 
Tangy Tomato Soup
 
1 cup chicken bouillon base
1 large or 2 small tomatoes
1 clove minced garlic
½ tsp onion salt
½ packet Stevia
½ tsp basil Ground Pepper to taste
 
Directions:
Sauté garlic in 1 tablespoon of bouillon base and set aside. Puree tomatoes in a blender and then cook over medium heat to a boil. Stir frequently. Turn heat to low. Add remaining bouillon base, garlic, onion salt, and Stevia to tomatoes. Cover and simmer for 10 minutes. Stir in basil and pour soup in bowl. Sprinkle with ground pepper and serve.
 
Calories Per Serving: Makes 1 serving. Roughly 94 calories per serving.
 
 
Meatball Soup  
 
1 lb ground beef
2 scallions, chopped
1 cup Melba Toast, crushed
¼ cup chopped fresh cilantro
½ tsp ground cumin
Salt and Pepper to taste
3 cups mild jarred salsa (about 1½ 16-ounce jar)
 
Directions:
Heat broiler. In a bowl, combine the beef, scallions, Melba Toast, cilantro, cumin, ½ tsp salt, and ¼ tsp pepper. Shape mixture into 1-inch balls, this should make about 24 meatballs, and place on a broiler proof baking sheet. Broil until they begin to turn brown, about 5 to 6 minutes. Meanwhile, in a blender, puree the salsa with 1 cup water. Transfer to a large saucepan, add 2 cups water, and bring to a boil. Add the meatballs, reduce heat, and simmer until cooked through, 2 to 4 minutes. Serve the soup with cilantro sprigs and extra Melba Toast (if desired).
 
Calories Per Serving: Makes 4 servings. Roughly 302 calories per serving.
 
 
Garlic Fish Soup
 
3.5 ounce of cod cut into 1 inch cubes.
1 minced garlic clove
½ tsp oregano
½ tsp thyme
1 large or 2 small tomatoes
2 cups chicken bouillon base
Sea Salt
Pepper
 
Directions:
Sautee garlic in 2 tablespoon of bouillon base. Add rest of bouillon and chopped tomatoes to the mixture. After coming to a boil, reduce heat to simmer. Add fresh herbs and salt and pepper to taste. Add fish cubes and cook for 7 minutes or until fish is cooked. Serve.
 
Calories Per Serving: Makes 1 serving. Roughly 198 calories.
 
 
Savory Chicken Soup
 
3.5 ounce chicken breast cubed
Chopped celery, cabbage or tomatoes
2 cups chicken bouillon base
¼ of a chopped onion
2 cloves garlic – minced
½ tsp poultry spice
Cayenne pepper to taste
Salt and Pepper to taste
 
Directions:
Bring chicken bouillon base to a boil. Add onion, garlic and spices. Add chicken and vegetables. Simmer on low heat for 20 minutes or until chicken and cabbage are tender. Serve hot. Sprinkle with chives or parsley if desired.
 
Calories Per Serving: Makes 1 serving. Roughly 251 calories.
 
Cajun Gumbo  
 
3.5 oz of shrimp
2 cup chicken bouillon base
1 chopped tomato
3 tbsp organic tomato paste
1/8 cup chopped onion
2 cloves minced garlic
1/8 cup Apple Cider vinegar
Cayenne Pepper to taste
Salt and Pepper to taste
1 cup leafy green of choice (lettuce or spinach)
 
Directions:
Sauté the onions and spices in a bit of chicken broth. When caramelized, add shrimp. Sauté for two or three minutes then add tomato paste, tomatoes and the rest of the chicken broth and vinegar. Let liquids reduce down until thickened to a sauce consistency. Pour over bowl full of leafy greens.
 
Calories Per Serving: Makes 1 serving. Roughly 198 calories depending on leafy green choice.
 
 
Marinated Asparagus Salad  
 
2 lbs asparagus spears, trimmed and cut in half
2 tbsp apple cider vinegar
1 tsp dry mustard
½ tsp dried tarragon
¼ tsp salt
1/8 tsp black pepper
 
Directions:
Cook asparagus in boiling water for 4 minutes or until crisp-tender. Drain; rinse with cold water. While asparagus cooks, combine vinegar and next 5 ingredients in a medium bowl. Add asparagus and toss well. Cover and refrigerate for 3 hours or until well chilled.
 
Calories Per Serving: Makes (3) 5 oz. servings (just under one cup). Roughly 20 calories per serving.
 
 
Gazpacho Salad  
 
1 pint grape tomatoes, halved
1 cup coarsely chopped cucumber
½ cup coarsely chopped red onion
2 garlic cloves – minced
¼ cup Fat Free Zesty Italian dressing**
¼ tsp salt
¼ tsp freshly ground black pepper
 
Directions:
Combine all ingredients in a medium bowl, stirring well. Serve immediately or cover and chill.
Calories Per Serving: Makes 4 half cup servings. Roughly 64 calories per serving.
** = Please note the Fat Free Zesty Italian dressing can cause a plateau in some patient’s weight loss. Use sparingly and with caution. Calorie count in recipe can vary depending on brand.
 
Lemon-Tarragon Asparagus Salad
 
1 ½ pound asparagus spears
1 cup sliced radishes
1 tbsp thinly sliced green onion
2 tsp snipped fresh tarragon or ½ tsp dried tarragon crushed
1 tsp finely shredded lemon peel
¼ tsp salt
2 tbsp apple cider vinegar
 
Directions:
Snap off and discard woody bases from asparagus. Cut asparagus into 1 ½ inch pieces. In covered large saucepan, cook asparagus in small amount of boiling, lightly salted water for 2 minutes; drain. Rinse with cold water; drain again. Transfer asparagus to salad bowl. Add radishes, green onions, tarragon, lemon peel, and salt; toss gently to combine. Cover and chill for 2 to 3 hours. Before serving, stir vinegar into asparagus mixture.
 
Calories Per Serving: Roughly 3 one cup servings. Roughly 22 calories per serving.
 
 
Cucumber Salad
 
1 large cucumber
4 tbsp apple cider vinegar
¼ tsp garlic powder
1/8 tsp pepper
½ tsp onion salt
1 tbsp dried parsley
1 packet Stevia
 
Directions:
Combine vinegar with spices and Stevia. Toss cucumbers in mixture and refrigerate for at least 1 hour.
 
Calories per Serving: Makes 2 servings. Roughly 28 calories per serving.
 
 
Grapefruit Salad
 
2 small grapefruits (one red, one white)
2 tsp coconut oil
¼ tsp dry mustard
1 ½ tsp tarragon
Pepper to taste
10 ounce mixed baby greens
½ small red or white onion, thinly sliced (about ½ cup)
 
Directions:
Peel grapefruits. Separate each segment. Break into small bite size sections using bowl to catch juice. Place grapefruit sections, greens and onions in a separate bowl, mixing well until blended. Add coconut oil, tarragon, mustard and pepper to reserved juice and whisk until well-combined. Pour over fruit and chill for 30 minutes.
 
Calories Per Serving: Makes 4 servings. Roughly 103 calories per serving.
 
Crunchy Sweet Apple Chicken Salad
 
3.5 ounce chicken breast cooked and diced
1 small apple diced – any kind
1 cup celery diced
3 tbsp lemon juice
1/8 tsp cinnamon
Dash of nutmeg
Dash of cardamom
Dash of salt
Stevia to taste
Wedge of lemon
 
Directions:
Mix ingredients together, sprinkling it with Stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy!
 
Calorie Per Serving: Makes 1 serving. Roughly 240 calories.
 
 
Strawberry Chicken Salad
 
3.5 ounce cooked chicken breast – diced
10 ounce mixed baby greens (substitute with iceberg lettuce, spinach, or leafy green of choice)
1 cup strawberries
1 serving of Strawberry Vinaigrette dressing (see “Seasonings and Dressings” section)
 
Directions: Combine ingredients. Drizzle with Strawberry Vinaigrette dressing (see “Seasonings and Dressings” section). Toss until lettuce is coated, serve and enjoy!
 
Calories Per Serving: Makes 1 serving. Roughly 283 calories.
 
 
Tasty Chicken Apple Salad
 
2 cups raw spinach
½ medium apple – chopped
3.5 ounce cooked chicken breast – diced
 
Directions:
Combine all ingredients. Drizzle with any approved hCG dressing from “Seasonings and Dressings” section.
 
Calories Per Serving: Makes 1 serving. Roughly 214 calories, add calories for dressing of choice.
 
 
Taco Salad  
 
3.5 ounce extra lean ground beef
1 serving Taco Seasoning Recipe – see “Seasonings and Dressings”
3 Romaine lettuce leaves
Onion and tomato to liking
Salsa to taste
 
Directions:
Brown ground beef with taco seasoning and onion in a pan. Arrange lettuce at the bottom of a bowl. Add ground beef, top with tomatoes and salsa.
Calories Per Serving: Makes 1 serving. Roughly 191 calories.
 

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