HCG Approved Recipes: Garlic and Spinach Steak

•Flank Steak

•Low sodium chicken broth

•Garlic

•Nutmeg

•Parsley

•Salt and pepper

•Spinach

Preheat the oven to 350 degrees. Use a meat mallet to tenderize and flatten the steak until it is about ½ an inch thick. Sprinkle salt and pepper on both sides of the meat. Place the garlic, parsley, and spinach in a food processor or blender and puree. Add in just enough chicken broth to produce a paste. Spread paste on one side of the Flank Steak. Add just a touch of nutmeg. Roll up the flank Steak and secure with a string or toothpicks. Bake in the oven until meat is cooked according to your personal preference.

HCG Approved Recipes: Chicken with Ginger and Orange

•100g chicken - cut into chunks

•Black pepper

•Orange - cut in 1/4s

•2-3 cloves minced garlic

•1 T fresh ginger root (about 1/2"-1" long piece, peeled & minced)

•1/2 t Basil

•Juice of half lemon

Preheat pan over MED heat. Sprinkle chicken with pepper. Add chicken to pan and stir fry until brown on all sides, about 5-10 mins. Add garlic and cook for 1 min. Squeeze juice of orange quarters over chicken. Peel & separate orange into sections. Add orange sections, ginger, lemon juice, and basil. Stir well. Cover and simmer for about 20-30 mins.

HCG Approved Recipes: Basil Beef Patties with Tomato and Basil Vinaigrette

•Ground beef

•Salt

•Pepper

•Onion powder

•Garlic powder

•Basil vinagrette

•Tomato

•Melba toast

 Season the ground beef with salt, pepper, onion powder and garlic powder. When it is all well combined add 1 Tablespoon of Basil vinagrette to the meat and mix it well. Then separate the meat in half and mold them into patties.

Put them on a pan and cook them until they are no longer pink inside.

In the meantime slice a small tomato and coat each one with a little bit of the basil vinagrette. Place the slices on your plate along with the 2 cooked patties along with Melba toast.

HCG Approved Recipes: Mustard Chicken on a Bed of Spinach

•Chicken

•Spicy brown mustard

•Milk

•Salt

•Pepper

•Garlic powder

•Onion powder

•Grissini breadstick

Mix 1 teaspoon of the spicy brown mustard with 1 tablespoon of milk.  

Season the chicken with salt, pepper, garlic and onion powder and put it inside a ziploc bag;

then add the mustard and milk mixture into the bag and seal it. 

Shake the bag as to coat the entire chicken and then refrigerated it for an hour. 

After an hour place the chicken in oven safe dish and bake it at 350 degrees, covered for about 20 mins. 

After 20 mins. uncover it and let it bake for another 10 mins. (Or until it is no longer pink inside) In the meantime  steam some fresh baby spinach and season it with salt and garlic powder. 

Place it on plate and serve the chicken on top with a Grissini breadstick on the side.

HCG Approved Recipes: Mint Steak with Asparagus

•steak

•salt

•Pepper

•fresh garlic

•onion powder

•HCG safe Vinaigrette

•water

•asparagus

•Melba rounds

Put steak (or fish or chicken, whatever you're having) in a ziplock bag seasoned, in this case, with salt, pepper, fresh garlic, onion powder and either HCG safe vinagrette or lemon juice (just 1/4 of a lemon) mixed ...with a bit of water or apple cider vinegar (about 2 Tablespoons), It is being marinated in the spices you will use and when you pull it out the smell is great.  

Also add fresh chopped mint to it as well. Cook to your liking and serve it with steamed asparagus and Melba rounds.

HCG Approved Recipes: Steak with Tomato and Mint Salsa

Ingredients:

• steak
• salt
• pepper
• cayenne pepper
• tomato
• garlic
• lemon juice
• melba rounds

Season the steak with salt, pepper and a bit of cayenne pepper for color and spice. Cook it to your liking (ie. Medium well)

For the Salsa  chop a medium tomato with some fresh mint (about 1 1/2 Tablespoons)  Season it with salt, pepper, garlic and the juice of 1/2 of a lemon. Serve it next to  steak with  Melba rounds. 

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HCG Approved Recipes:Poached Halibut

100 grams per serving halibut

½ cup low sodium vegetable broth or water

1 tablespoon lemon juice

1 tablespoon chopped onion

1 clove garlic crushed and minced

½ teaspoon fresh ginger

Pinch of grated orange zest

Salt and pepper to taste

Stevia to taste 

Heat up the vegetable broth in small frying pan. Add lemon juice, onion,

garlic, and spices. Poach halibut filet for 5-10 minutes until fish is tender

and cooked thoroughly. May also be wrapped in foil and placed on the

barbeque. Serve topped with remaining juices as a sauce.

Makes one serving (1 protein) 

HCG Approved Recipes:Baked Curried Fish

Your choice of white fish

2 tablespoons lemon juice

1 serving Melba toast crumbs

1 tablespoon finely chopped onion

1 clove garlic crushed and minced

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

1/8 teaspoon curry powder

Salt and pepper to taste

Fresh parsley 

Combine dry spices and Melba toast crumbs. Dip fish into Melba and spice

mixture to coat thoroughly. Broil fish until fish is cooked and herbed crumb

mixture is slightly brown. Garnish with lemon slices and fresh parsley.

Makes 1 serving (1 protein, 1 Melba toast) 

HCG Approved Recipes:Tilapia with Herbs

100 grams of Tilapia fish

2 tablespoons lemon juice

1 clove garlic crushed and minced

1 tablespoon chopped onion

Pinch of dill

Fresh parsley

Salt and black pepper to taste 

Sauté fish in lemon juice with a little water then add onion, garlic and fresh

herbs. Garnish with chopped parsley. Or bake in baking dish with a little

water at 350 for 20 minutes until fish is tender and delicious. Variations:

oregano, thyme, or tarragon.

Makes 1 serving (1 protein) 

HCG Approved Recipes:Shrimp Etouffee

100 grams shrimp

½ cup low sodium vegetable broth or water

Celery

1 clove garlic crushed and minced

1 tablespoon chopped red onion

1 tablespoon chopped green onion

Pinch of thyme

Pinch of cayenne pepper to taste

Salt and pepper to taste 

Add spices and vegetables to broth and simmer for about 15 minutes until

celery is softened. Add the shrimp to the mixture and cook an additional

10-20 minutes. Serve hot.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Start sauce with browned butter. Add a splash of

dry sherry to the sauce and whisk in additional cold chunks of butter to

create a richer more flavorful sauce. 

HCG Approved Recipes: Curried Shrimp with Tomatoes

100 grams shrimp

½ cup low sodium vegetable broth or water

2 tomatoes chopped

1 tablespoon minced onion

1 clove garlic crushed and minced

1/8 teaspoon curry or to taste

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

Pinch of allspice

Stevia to taste 

Sauté the shrimp with the onion and garlic for about 3 minutes or until

cooked. Add vegetable broth, curry and stevia. Add garlic and onion

powder to thicken the mixture. Cook for 5-10 minutes on medium heat.

Add water or reduce liquid until desired consistency is reached.

Makes 1 serving (1 protein, 1 vegetable) 

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HCG Approved Recipes: Veal Picatta

100 grams veal cutlet
1 serving Melba toast crumbs
¼ cup vegetable broth or water
2 tablespoons caper juice
2 tablespoons lemon juice
1 clove of garlic crushed and minced
Pinch of paprika
1 bay leaf
Salt and black pepper to taste 

Mix Melba toast crumbs with paprika, salt and pepper. Dip veal cutlet in
lemon juice and coat with herbed Melba toast crumbs. Fry veal cutlet in a
little lemon juice on high heat until cooked thoroughly. Set aside cooked
veal cutlet. Deglaze the pan with vegetable broth, lemon and caper juice and
add chopped garlic and bay leaf. Cook for 1-2 minutes. Remove bay leaf.
Top the veal cutlet with remaining lemon sauce and garnish with lemon
slices. Phase 3 modifications: Deglaze the pan with ¼ cup white wine and whisk in
2 tablespoons of cold butter. Pour over veal and enjoy.
Makes 1 serving (1 protein, 1 Melba toast)

HCG Approved Recipes: Meatloaf

100 grams lean ground beef
1 serving Melba toast crumbs
1 ketchup recipe
1 tablespoon chopped onion
1 clove minced garlic
Cayenne to taste
¼ teaspoon paprika

Crush Melba toast into fine powder. Mix with the ground beef, chopped
onion and spices. Place in a baking dish, loaf pan or muffin tin for single
servings. Baste with ketchup recipe mixture and bake at 350 for 15-20
minutes. Cook longer for multiple servings using a loaf pan. Phase 2
variations: Use apple pulp after juicing to make meatloaf sweet and moist.
Makes 1 or more servings (1 protein, 1 vegetable, 1 Melba toast)

HCG Approved Recipes: Fajitas/ Carne Asada

100 grams sliced beef or chicken cut into strips or flank steak asada
Tomatoes
Sliced onion cut into thin strips
1 clove garlic chopped
3 tablespoons lemon juice
2 tablespoons orange juice (optional)
1/8 teaspoon oregano
1/8 teaspoon chili powder or to taste
Pinch of cayenne pepper 

Marinate meat in lemon juice and spices. Barbeque for carne asada or cook strips in a frying pan with garlic and onion. Add chopped tomatoes during the last 5 minutes of cooking and enjoy with lettuce leaf mock tortillas and salsa.
Makes 1 serving (1 protein, vegetable)

Phase 3 modifications: Add multi-colored bell peppers to fajitas. Use a
little butter or oil for cooking. Serve with sour cream, guacamole and
cheddar cheese if desired.

HCG Approved Recipes: Pot Roast

1 shoulder roast weighed in 100 gram increments
Tomatoes
5 cloves chopped garlic
½ chopped onion
1 tablespoon paprika
Cayenne to taste
Salt and black pepper to taste 

Rub spices into meat on all sides. Place in crock pot and fill halfway. Add
celery to liquid. Heat on high for 30 minutes then reduce heat to low and
cook for 6-8 hours until fork tender. Separate into 9 equal servings and
enjoy. Save the juice to make sauces and dressings. Save the celery to make soup. Always refrigerate and skim off any excess fat.
Makes multiple servings (1 protein, 1 vegetable) 

Phase 3 modifications: Sear on high heat with olive oil on all sides before
placing in the crock-pot to cook

.

HCG Approved Recipes: Slow Roasted Beef Brisket

 

Lean beef brisket in weighed 100 gram increments
4-6 stalks celery
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon paprika
¼ cup chopped onion
5 cloves of garlic crushed and chopped
Cayenne pepper to taste
Chili pepper to taste
Sea Salt and fresh ground black pepper to taste

Combine spices in a small bowl. Rub the mixture into the beef on all sides.
Salt the meat liberally. Place the brisket in a crock pot. Fill about ½ ways
with water. Add celery to the liquid and set crock pot on high for 30
minutes. Reduce heat to medium or low and allow to slow cook for 6-8
hours. Baste and turn the brisket periodically. You may add more of the
spice mixture if you wish. Enjoy with horseradish sauce. Save
the juices, skim the fat, and use to make flavorful sauces and dressings.
Makes multiple servings (1 protein, 1 vegetable)

Phase 3 modifications: Sear on high heat in olive oil on each side before
adding to crock pot. Horseradish sauce may be modified by adding
mayonnaise or Greek yogurt instead of beef broth.

Low Calorie Recipes: Curried Tofu Scramble

Ingredients

2 packages of extra firm tofu drained
2 cups chopped bell peppers(I use red, yellow, orange)
2 cups roughly chopped mushrooms
1 small zucchiini, julienned
1 med yellow summer squash diced
1 cup onions
2 cups fresh spinach, rough chop
2 Tbsp olive oil
2Tbsp Curry powder
salt and pepper to taste(salt not in Na+ count)

Directions

Either press tofu to extract water or losely crumble into a collander to drain.
Saute all veggies (Except spinach) in olive oil, add curry powder and cook till peppers still have a bit of crunch. Add crumbled tofu and spinach, cook on low till warm throughout spinach is cooked and it is not watery. Taste, and adjust salt pepper and curry to your taste.

This recipe is very flexible you can add any combo of veg, leave out the curry and add soy sauce or salsa. It can be served warm, cold and in a pita.

Number of Servings: 8

Calories per serving of Curried Tofu Scramble
109 calories of Tofu, extra firm, (0.25 block)
30 calories of Olive Oil, (0.25 tbsp)
10 calories of Peppers, sweet, red, fresh, (0.25 cup, chopped)
8 calories of Onions, raw, (0.13 cup, chopped)
5 calories of Curry powder, (0.25 tbsp)
4 calories of Mushrooms, fresh, (0.25 cup, pieces or slices)
2 calories of Summer Squash, (0.13 small)
2 calories of Spinach, fresh, (0.25 cup)
0 calories of Zucchini, baby, (0.13 large)

Low Calorie Recipes: Almond and Mixed Berry Muffins with Flaxseed

Ingredients

2 1/4 cups whole grain or wheat pastry flour
4 tsp baking powder
1/4 cup ground flaxseed
1/2 tsp salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup SPLENDA
1/3 cup canola oil
1 tsp almond extract

Directions

1. Preheat ovens to 400 degrees F. Line a 12-cup muffin pan with paper liners.
2. In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
3. In another bowl, combine milk, eggs, SPLENDA� Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
4. Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don't over mix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
5. Bake for 20-24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

Number of Servings: 12

Calories per serving of Almond and Mixed Berry Muffins with Flaxseed
77 calories of Flour, whole grain, (0.19 cup)
58 calories of Canola Oil, (0.03 cup)
26 calories of Splenda Sugar Blend for Baking, (1.32 tsp)
12 calories of Egg, fresh, (0.17 large)
10 calories of Bob's Red Mill Whole Ground Flaxseed Meal, 2 Tbsp., (0.17 serving)
7 calories of Milk, nonfat, (0.08 cup)
5 calories of Blueberries, fresh, (0.06 cup)
4 calories of Raspberries, (0.06 cup)
1 calories of Baking Powder, (0.33 tsp)
0 calories of Salt, (0.04 tsp)
0 calories of Almond Extract, (0.08 tsp

Low Calorie Recipes: Applesauce Oatmeal Muffins

Ingredients

1 cup old fashion rolled oats (not instant)
1 cup non-fat milk
1 cup whole wheat flour
1/2 cup brown sugar
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. sugar
raisins or nuts (optional)

Directions

Soak the oats in milk for about one hour.
Preheat the oven to 400 degrees.
Spray muffin pan with cooking spray.
Combine the oat mixture with the applesauce and egg whites, and mix until combined.
In a separate bowl measure and whisk the dry ingredients together.
Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
Do not over mix the batter or the muffins will be tough.

Spoon muffin mixture into muffin pan.

Combine the cinnamon and sugar and top each muffin with some of the mixture.
Bake for 20-25 minutes or until done.
Remove from pan, cool and enjoy.

These can be frozen and reheated in the microwave for a quick breakfast.
Number of Servings: 12