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Getting Started
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30 Days of Level One Menus
Baked Cod
Spray Pyrex dish with Butter Flavored Pam. Place cod in pan. Spray fish liberally with Pam. Sprinkle dill weed on fish. Bake in a 375 degree oven for about 30-35 minutes, or until fish fillets are flaky. Make tartar sauce with Total Balance Mayonnaise and Meijers Brand sugar free pickle relish. Butter Sauce
Faux Potato Salad
Cut Cauliflower into 1 inch pieces. Steam cauliflower till andante, or just barely softened. Mix mayonnaise, mustard, and Splenda in a separate bowl. Combined mayonnaise mixture with onions and peppers. Faux Potato Salad keeps really well and can be used for lunches or other meals when you are not inspired to do more cooking.
Day 2
Preheat the lid of the 10 inch Dutch with 15 coals. Preheat the pot with 10 coals. Add olive oil, when base is warm enough to sizzle, add garlic, then onions. Cook for 2-3 min. till translucent. Add pork tenderloin and brown meat on all sides, including the ends to seal in the juices. Dust all sides with garlic powder, salt and pepper. Add green beans. Cook for 30 minutes then open the lid to add mushrooms. Continue cooking till you can smell the roast. Test the pork internal temperature with a meat thermometer. Should be at least 160 degrees. Sweet and Sour Red Cabbage
Spray a liberal amount of Butter Flavored Pam into pot or sauté bacon pieces in pan. Add cabbage and sauté until slightly wilted, about 5 minutes. Add Splenda, toss to coat evenly. Add vinegar. Reduce heat to medium-low; simmer until cabbage is tender, stirring often, about 30 minutes. Season to taste with salt and pepper. Serves 6-8. (This cabbage keeps really well and can be used for lunches or other meals when you are not inspired to do more cooking. )
Day 3
In a sauce pot, add large jar of Sauerkraut Heat through. Faux Mashed Potatoes
Steam cauliflower till soft, mash with a hand potato masher. Serve with Sauerkraut to cover mashed cauliflower and serve the kielbasa on the side. Rustic Tomato Soup
Heat oil in a medium saucepan. Add garlic and red pepper flakes, stir occasionally until softened, about 3 minutes. Add tomatoes with juice, basil and vegetable juice. Increase heat to medium and simmer for 15 minutes and simmer for 15 minutes. Season with salt and pepper.
Garlic Green Beans with Pine Nuts
Cook green beans for 2 to 3 minutes, either in a lot of salted boiling water (preferred) or in the microwave. You want them to be just barely fork-tender, but still retain their bright green color. Heat oil in skillet over medium heat until hot, and sauté crushed garlic and pine nuts for about a minute, until garlic is fragrant.
Combine seasonings and liquids into a marinade, Place chicken in a 9” square dish and pour marinade over chicken. Cover and refrigerate over night. Bake chicken in a 350 degree oven. Once the chicken is cooked through. Place on a grill pan to add those really cook black grill marks to the chicken. Grill pans are either cast aluminum or cast iron and ridges. Get the grill pan or grill rack really hot and fry the chicken. The hot pan will make black grill marks on the chicken. Serve with a tossed salad, include lots of salad vegetables to keep it interesting. I keep a variety of 0 carbohydrate Walnut Farms salad dressings or home made Balsamic vinegar dressing on hand at all times for a quick side salad.
Place vegetables in a microwave bowl. Season to taste with salt and pepper.
Day 6
Preheat oven to 400 degrees F. Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger and garlic in a small bowl. Lemon - Garlic
(Lemon, olive oil and Garlic are a delicious blend of flavors common in Greek cooking.
Day 7
Fry the meat in as much oil as you need, on high heat. Remove from the skillet and sauté onions and garlic till onions are tender. Add tomato paste, then the meat. Pour enough water on to almost cover the meat. Crumble in the bouillon. Simmer on low till meat is tender, about 1 1/2 hour... and about 30 minutes for ground beef. Most of the water should have evaporated. Taste and add salt and pepper to taste. Add in the sour cream and heat through. Serve over Cabbage noodles Cabbage Noodles Slice cabbage into egg noodle widths. Boil in salted water with some heavy cream added till very soft. Drain and add some butter. Cooking it in the cream takes away the cabbage taste
Day 8 While still reduced carb dieting, do not eat in a tortilla wrap. Serve on a plate.
Pour olive oil in skillet and heat pan. Add garlic. Add chicken strips and cook. Add peppers, and onions and cook till done. Optional: If you are eating bread products, serve with preheated South Beach Tortillas
Day 9 To insure even cooking, buy salmon cuts from the middle of the fillet, not the narrow tail end. When portions are the same thickness, they cook evenly.
In a small heavy saucepan combine syrup, water, mustard, garlic, and salt and simmer until reduced to about 1/2 cup. Cool. Heat broiler. Arrange salmon, skin side down, on oiled rack of broiler pan and season with salt. Broil salmon 4" from heat source, 6 minutes. Brush with sauce and broil until just cooked through, about 4 minutes more. Sesame Green Beans
Whisk together soy sauce, oil, and garlic in a large mixing bowl. Bring saucepan of salted water to a boil. Add beans and cook until tender, about 2 minutes. Drain and run under cold water for 30 seconds. Add beans and tomatoes to soy sauce mixture and toss to combine. Serve at room temperature or refrigerate until ready so serve.
Day 10
Preheat oven to 375 degrees. Spray baking dish with nonstick spray. Slit chicken breasts through the middle lengthwise to make a pocket. Sprinkle thyme evenly over 4 ham slices and top with Swiss cheese. Roll up ham/cheese and stuff into chicken pocket. Cole Slaw
Whisk together mayonnaise, mustard, vinegar, celery seed, and Splenda. Add cabbage and toss to combine. Season to taste with salt and pepper and refrigerate until ready to serve.
Italian Turkey Meatloaf Mini-Muffins
Measure all ingredients into bowl and mix well. Cover and place in fridge for 3 hours or overnight to allow flavors to blend. Preheat oven to 375. Spray muffin tin with non-stick spray and divide meat mixture into tin -- I find that 1 lb ground meat works out to 6 good size muffins (they're about 2 oz each when cooked). Bake until cooked through and slightly browned. Remove from oven and take meatloaf out of tin and allow to cool slightly. 1 serving is two muffins -- works out to 4 oz altogether. Baked Tomatoes with Basil and Parmesan
Preheat oven to 350 degrees. Put the tomatoes in a nonstick baking dish, cut sides up. Combine the herbs, bread crumbs, cheese garlic, salt pepper, and oil in a small bowl. Sprinkle each tomato with and equal portion of the mixture. Bake for 30 minutes or until crusty. Tomatoes will be soft yet hold their shape.
Hamburgers, Mushrooms, and Onions
In large skillet, pour olive oil and turn up heat to medium, add crushed garlic and onions, sauté till translucent. Add mushrooms and cook through. Add hamburgers and cook in same skillet. When burgers are nearly done, add green beans and ½ cup water. Cover pan with a lid and steam the green beans till tender and still green. Mix all the vegetables together and serve. Use Smoky Maple Barbecue sauce on top for flavoring. Hickory Maple Barbecue Sauce
Frozen Mixed vegetables cooked in the microwave as the second vegetable.
Baked Chicken Sausage, and Peppers Level One: Eat without pasta
Sauté sausage, peppers and onion in skillet. Pour low sugar marinara sauce over sausage and vegetables. Add mozzarella to the top of mixture and place in the oven to melt cheese.
Craisin Pecan Chicken Salad
Prepare each salad individually; mix salad greens, craisins, pecans and feta cheese. Add warm chicken and Balsamic salad dressing
Sweet and Sour Pork Stir-Fry
Heat skillet until water sizzles when its dropped on to the pan. Add oil and swirl pan till the oil coats the bottom. Add chicken, and heat through, add frozen vegetables and fresh spinach, Add soy sauce to season.
Veggie Lovers Meatloaf
Sprinkle ingredients evenly over ground beef, fold in gently (flip). Form a loaf shape, place inside 9x13" pan. Preheat oven to 350. Bake for 45 minutes. Let rest 10 minutes before serving! Creamy Broccoli Cheese Soup
Cut broccoli into florets and slice stems into ¼ inch pieces. Heat oil in a heavy bottomed saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add broccoli and ½ tsp. salt, cover, cook until broccoli is tender, about 15 minutes. Puree vegetables and cooking liquid in a blender or food processor until smooth, or use a a hand blender. Return to saucepan and whisk in sour cream and nutmeg. Season with salt and pepper.
Turkey Chili
Brown turkey, drain fat, and crumble. Combine all ingredients into a large pot and simmer over low heat. Cook for 2-3 hours, stirring every 15 minutes. You can top it with chopped onion and low-fat cheese. Simple tossed salad
Ginger Steamed Red Snapper (or other flat fin fish)
Toast sesame seeds in a small skillet until fragrant and golden, about 3 minutes. Finely grate 1 Tbs. ginger and roughly chop the rest to fill about a ¼ cup measure. Place chopped ginger in a large saucepan and cover with water to reach 2 inches. Add vinegar and bring to a simmer. Season snapper with grated ginger, salt, and pepper. Place in steamer insert and add scallions, cover and steam until flesh flakes easily, about 10 minutes. Serve hot, drizzle with oil and topped with sesame seeds. Tossed Side Salad Day 19 Cabbage Roll Casserole I prepare this casserole in an 5 quart enameled cast iron cooking pot and simmer the dish for an hour on the stove top. It could just as easily be prepared in a ceramic dish and cooked in the oven or slow cooked in a crock pot.
Cabbage Roll Casserole
Drop cabbage leaves into boiling water, cover and cook for 3 minutes. Drain well. For filling combine ground beef, ground pork, onions, peppers, egg and spices. Mix well. Place 1/8 of meat mixtures into the center of each cabbage leaf. Roll leaf around the filling and trim off the ends of the cabbage leaf to 1 to 1 1/4 inch beyond the meat, and push the cabbage leaf gently into the end of the cabbage roll to seal in the meat. Begin to layer the cooking pot. First a layer of tomato sauce, then a layer of onion ringlets. Add a layer of cabbage rolls, then a layer of sauerkraut. Sprinkle the sauerkraut with either caraway seeds or paprika, and mix gently. Add the remainder of the tomato sauce to the cabbage. Then pour just enough cooking water from the pot to cover the cabbage. Set your stove top to the lowest setting and slow cook for an hour or so. Set the serving pot on the table and allow to rest for 5 minutes. Faux Mashed Potatoes
Steam cauliflower till soft, mash with a hand potato masher,
Combine ingredients and fry in Butter Flavored PAM
Lemony Poached Halibut with Creamy Cucumbers
In a medium saucepan, bring water, lemons, and shallots to a simmer over medium-high heat. Add halibut, nestling fish pieces under lemons and shallots. Return water to a simmer and simmer gently until fish is opaque and tender, 5 to 8 minutes. While fish is cooking, in a medium bowl combine cucumbers, dill, sour cream, and salt.
Pour water into a small bowl and add salt. Slice cucumbers and onions, Put cucumbers into salted water to soak for 10 minutes, or until the cucumbers become crisp. In a second bowl, mix mayonnaise, vinegar, milk, Splenda and poppy seeds. Drain water off the cucumbers and onions, and then add the dressing mixture.
Grilled Lemon – Garlic Chicken
Combine oil, garlic, lemon zest, lemon juice, salt & pepper in a small bow. Brush oil mixture over both sides of chicken. Cook on a grill pan or over the outside grill over Kingsford charcoal. Cook 8-10 minutes per side. Grilled Vegetables
Slice vegetables and lightly sprinkle with salt to season. Add selected herbs and toss. Allow vegetables to marinate for 3 hours or overnight. (Salt will lightly crisp the vegetables) Spray heated cast iron or cast aluminum grill pan with Macadamia nut oil, or olive oil. Lay vegetables on grill to cook. Spray vegetables with cooking sprays. Grill for 10 to 15 minutes until fork tender and lightly browned on both sides. Some vegetables will cook more quickly than others. Remove each vegetable when done.
Broiled Salmon w/ Garlic, Mustard & Herbs
Measure oil into skillet. Add 1 Tbs. butter. Melt. Butter. Sauté crushed garlic and bunch of parsley in skillet, add mustard. Place salmon on grill pan, and cook for 5 – 10 minutes till grill marks appear. Turn over salmon and cook for an added 5-10 minutes and allow grill marks to form. Coat salmon with mustard dressing. Salmon is done when salmon flakes with a fork. Orange Ginger Green Beans
Bring a medium saucepan of water to a boil over medium high heat. Add the beans, cover and simmer for 5 minutes or until tender. Drain and remove to a bowl. Melt margarine in the same pan over low heat. Add shallots and ginger and sauté for 5 minutes, or until the shallots are tender. Add the beans and orange peel and toss co combine.
Grilled Balsamic Chicken
Cut chicken into 1 ½ inch cubes Prepare Balsamic dressing and use as marinade.
IN a large reseal able bag, place cut up pieces of chicken breast to marinate with balsamic dressing. Cucumber and Dill Salad
Slice cucumbers and onions thinly and put in a bowl of salt water. Let stand for 30 minutes, or until cucumbers become crisp. In a separate bowl, mix 1 cup vinegar, sour cream, Splenda. When main course is ready to serve, drain cucumbers from salted water and pour into bowl with vinegar mixture. Toss and serve.
Herb Crusted Beef Tenderloin People on Level 1 as well as everyone else, will enjoy this supremely elegant beef tenderloin at your next special occasion. It is easy to make, but makes a dazzling meal for two."
Preheat the oven to 350 degrees F. Bring water to a boil in a small saucepan. Immerse the onions in the boiling water for about 2 minutes, then shock them with cold water. Cut off the root tip of each onion and squeeze it out of the skin. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the shallots and saute for about 2 minutes or until tender. Rub the beef with olive oil. Combine the pepper, salt, garlic, rosemary, and orange zest and pat the mixture on the beef. Increase the heat to high and sear the beef in the pan on all sides. Add the pearl onions and place the skillet directly in the oven. Roast until a thermometer reads 145 degrees for medium rare. Lemon - Garlic
This is a favorite cooking style in Greek cooking.
Pecan Baked Chicken or Pork Loin chops with Honey Mustard
Combine honey mustard and Splenda. Coat each chicken breast with honey mustard mixture. Smother with crushed pecans, bake at 350 for half hour. Sweet and Sour Red Cabbage
Shred cabbage and put in a pot of water. Cook till cabbage is crisp, not limp. Peal and dice apples. Drain water off the cabbage, add balsamic vinegar, and Splenda to taste. Return to a boil. Add diced apple and cook till slightly done. Garlic Mashed Cauliflower
Cut cauliflower into quarters. Cut away dense "core" and place remaining sections plus garlic in a steamer pan. Bring to a boil, cover, reduce heat and simmer for 7 minutes, or until a fork pierces easily. Drain cauliflower and mash with a potato masher until desired consistency Add butter, cream, garlic powder & spices. Mix well.
Brown ground turkey; drain. Add marinara sauce from recipe above and simmer. Peel eggplant. Slice lengthwise 1/4 inch thick. Salt the eggplant and lay sliced eggplant on grill pan. Cook till tender and grill marks appear on both sides. Mix together ricotta cheese and eggs till smooth. Spoon a small amount of marinara and sauce i the bottom of a 9x13 pan. Then add first layer eggplant, then add 1/2 ground turkey mixture. Add 1/2 of ricotta cheese, then the rest of the eggplant, ground turkey mixture and last (on top) remaining cheese. Bake at 350 degrees. Bake until cheese is golden brown, approximately 45 minutes.
In a food processor, combine the tomatoes and it's juice with the basil and blend until almost smooth, Set aside. Heat oil in a large cast iron sauce pot over medium heat. Add the onions, garlic, mushrooms and saute about 12 minutes or until tender. Stir in the tomato puree, oregano, Fibersure and Splenda. Bring to a simmer over medium high heat. Decrease the heat to medium and continue simmering for about 10 minutes until the sauce thickens, stirring occasionally. Season with salt and pepper. This sauce can be used immediately or refrigerated for later use.
Baby Spinach 'n Bacon Salad
Place spinach greens in a large mixing bowl. Remove any undesirable leaves or large stems. Add sliced hard cooked eggs. Set aside. Make dressing. Blend together vinegar, water, mustard and SPLENDA® Granulated Sweetener in a small mixing bowl. Set aside. Finely slice bacon into small strips. Place in a medium saucepan and fry over medium-high heat until crispy (approximately 3-4 minutes). Add onion and garlic and cook over medium-high heat 1-2 minutes. Add vinegar mixture and simmer 1-2 minutes. Pour over spinach and croutons. Toss well. Serve immediately. * Regular fresh spinach may be used in place of baby spinach but will result in a less delicate salad.
Grilled Salmon with Rosemary
Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, an rosemary in a bowl. Brush the mixture onto the fish. To grill, arrange fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until fish flakes easily (4-6 minutes per ½ inch thickness) If fish is more than 1 “ thick, gently turn it halfway through grilling. To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4” from the heat for 4-6 minutes per ½ inch thickness. If the fish is more than 1” thick, gently turn it halfway through broiling. To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
Combine chicken and balsamic dressing in a resalable plastic bag. Or place chicken marinade in frig for 20 minutes to 4 hours. (May place in vacuum sealer and quick marinade for 20 minutes. )
Cob Salad with choice of salad dressings
Choice of home made low carbohydrate salad dressings.
Pork Chops ala Pizzaiola
Heat 2 Tbs. olive oil in heavy large skillet over medium heat. Sprinkle salt and pepper over pork chops, both sides. Add 2 chops to skillet and cook for 4 to 5 minutes per side. Transfer to a plate and make a tent of aluminum foil to keep them warm. Repeat with remaining two pork chops. Add more oil if necessary. Add onion to skillet and sauté until tender crisp or about 5 minutes. Add tomatoes, herbs de provence, and red pepper flakes to skillet. Cover and simmer until flavors are blended and the juices thicken. Return the pork chops to the skillet to coat with sauce. Heat until warmed through.
Grilled Flank Steak
Slice Flank Steak. Combine seasonings and olive oil in a small bowl. Gently spread olive oil mixture on the steak. Let stand for 20 minutes. Coat the cooking grill with cooking spray. Turn on two burners to medium high heat. Place steak on grill and cover with aluminum foil tent or grill lid. Cook for 8 minutes on each side.
Peal potatoes. In a dutch oven, cover potatoes with water and bring to a boil. Cook for 12 to 15 minutes or just until slightly tender. Drain. Plunge potatoes into ice water to stop the cooking process. Drain and let potatoes rest for 10 minutes. Peal and cut into wedges. Coat with cooking spray and place on a grill over medium high heat. Cover potatoes with aluminum foil tent or grill lid and cook for 6 to 7 minutes on each side or until grill marks appear.
Cook bacon in a large non-stick skillet till crisp, remove bacon to paper towels, and reserve 2 Tbs. bacon drippings. Crumble bacon. Sauté onion in bacon drippings till golden. Add green beans, broth, and mustard; cover and cook for 5 minute. Salt and pepper to taste. Top with crumbled bacon. |
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