January 2015 archive

Easy, Healthy Baked Chicken Breasts – Phase 1

Easy, Healthy Baked Chicken Breasts – Phase 1

Easy, Healthy Baked Chicken Breasts – Phase 1, the fast metabolism diet recipes, the fast metabolism diet phase 1 recipe

Baked chicken is the dinner of choice for many people in the United States, providing a tasty protein source that is lower in fat and calories than many other varieties of meat.

Baked chicken is a healthy option for most people and to fmdieters too. So here’s a recipe, an Easy, Healthy Baked Chicken Breasts – Phase 1 of the fast metabolism diet.

Easy, Healthy Baked Chicken Breasts – Phase 1 (2 Servings)
Ingredients:
2 (4 ounce) boneless skinless chicken breasts
1/2 cup chicken broth
1/4 teaspoon onion powder
1/4 teaspoon sea salt
fresh ground black pepper
Preparation:
Preheat oven to 350 degrees.
Rinse, and pat chicken breasts dry. Spray small, shallow baking dish with cooking spray. Sprinkle chicken with onion powder, sea salt, and pepper. Place in baking dish. Add chicken broth to dish.
Bake 20 minutes or until no longer pink.

This easy plus healthy recipe is a must try recipe especially if you’re in phase 1 of the fast metabolism diet. Good for 2 servings. Enjoy!

Broiled Lamb Chops – Phase 2

Broiled Lamb Chops – Phase 2, the fast metabolism diet recipes, the fast metabolism diet phase 2 recipe

Broiling and grilling are essentially the same technique: the application of intense, direct heat to the meat, one side at a time. In grilling, the heat is below the meat; in broiling the heat comes from above (usually in oven). Meat for broiling should be tender, fairly lean, and not too thick, since it cools quickly.

Broiling time will vary depending on thickness and type of lamb cut. You may use tongs to turn chops and steaks but don’t use a fork as it will pierce the meat and allow juices to escape.

The flavors of lamb are strong but they are also delicate. So let’s try this Broiled Lamb Chops – Phase 2 of the Fast Metabolism Diet.

Broiled Lamb Chops – Phase 2 (2 Servings)
INGREDIENTS
8 ozs of lamb chops, 1 inch thick
1 tsp. lemon juice
1 tsp oregano
1/2 tsp salt
1/4 tsp black pepper
1 lemon — cut in wedges
5 sprigs parsely
PREPARATION
Prepare Lamb Chops – Brush one side of each lamb chop with lemon juice and sprinkle with oregano.
Broil the chops 6 to 8 minutes on one side. Season with salt and pepper then turn them over.
Brush the second side with lemon juice and sprinkle with oregano.
Broil for 6 to 8 minutes and then season with salt and pepper.
Place on platter and garnish with lemon wedges and parsley

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Halibut With Lentils and Mustard Sauce – Phase 3

Halibut With Lentils and Mustard Sauce – Phase 3, the fast metabolism diet recipes, the fast metabolism diet phase 3 recipe

Fish/Seafood Fast Metabolism Diet Recipes 

Halibut is a flatfish, delicious white-fleshed fish with a firm, meaty texture. In looking for Halibut, you must choose Halibut steaks cut from the middle of the fish rather than the tail which is full of bones.

Halibut, with lentils and mustard sauce is meant to be enjoyed on Phase 3

Halibut With Lentils and Mustard Sauce – Phase 3 (4 Servings)
INGREDIENTS
2 tablespoons olive oil
1 large onion, chopped
2 cloves garlic, chopped
1 medium sweet potato, peeled and cut into 1/4-inch pieces
2 1/2 cups chicken broth
1 1/4 cups green lentils, rinsed (1/2 pound)
sea salt and black pepper
4 6-ounce pieces halibut fillet
1/4 cup Dijon mustard
1/4 cup lemon juice
1 tablespoon chopped fresh tarragon
PREPARATION
1. Heat 1 tablespoon of the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until soft, 5 to 6 minutes.
2. Add the garlic and sweet potato and cook, stirring, for 1 minute.
3. Add the broth and lentils and simmer, covered, until the lentils are tender, 20 to 25 minutes. Season with ½ teaspoon each salt and pepper.
4. Meanwhile, heat the remaining oil in a skillet over medium-high heat. Season the fish with ¼ teaspoon each salt and pepper. Cook until opaque throughout, 3 to 5 minutes per side.
5. In a bowl, whisk together the mustard, lemon, and tarragon. Divide the lentil mixture and fish among plates and drizzle with the sauce.

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Beef Tagine with Butternut Squash – Phase 3

Beef Tagine with Butternut Squash – Phase 3, the fast metabolism diet phase 3 recipe, the fast metabolism diet recipes

A “tagine” is a North African stew of spiced meat and vegetables prepared by slow cooking in a shallow earthenware cooking dish with tall, conical lid. The tagine’s conical shape makes a uniquely moist, hot cooking environment for the dish being cooked.

So now, we’re going to try a recipe with Tagine. Introducing Beef Tagine with Butternut Squash – Phase 3 of the Fast Metabolism Diet. Enjoy!

Beef Tagine with Butternut Squash – Phase 3
INGREDIENTS
2 teaspoons paprika
1 teaspoon ground cinnamon
3/4 teaspoon sea salt
1/2 teaspoon ground ginger
1/2 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
1 (1-pound) beef
1 tablespoon olive oil
4 shallots, quartered
4 garlic cloves, chopped
1/2 cup  chicken broth
1 (14.5-ounce) tomatoes
3 cups (1-inch) cubed peeled butternut squash (about 1 pound)
1/4 cup chopped fresh cilantro
PREPARATION
Combine first 6 ingredients in a medium bowl. Add beef; toss well to coat.
Heat oil in a Dutch oven over medium-high heat. Add beef and shallots; cook 4 minutes or until browned, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Stir in broth and tomatoes; bring to a boil. Cook 5 minutes. Add squash; cover, reduce heat, and simmer 15 minutes or until squash is tender. Sprinkle with cilantro.

Boneless Pork Chops with Mushrooms & Thyme – Phase 3

Boneless Pork Chops with Mushrooms & Thyme – Phase 3, the fast metabolism diet phase 3 recipe, the fast metabolism diet recipes

Although this dish is made to serve two, you can double or triple the recipe so it becomes a family meal that’s big on taste but still very healthy. Boneless Pork Chops with Mushrooms & Thyme – Phase 3 of the Fast Metabolism Diet.

Boneless Pork Chops with Mushrooms & Thyme – Phase 3
 
Ingredients:
2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to 1/4 inch thick
1/4 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1 teaspoon olive oil
1 1/2 cups sliced mushrooms, (about 4 ounces)
1/2 cup lemon juice
1 teaspoon Dijon mustard
1 teaspoon chopped fresh thyme
Preparation:
Sprinkle pork chops with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat.
Add the pork chops and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to 2 serving plates; tent with foil to keep warm.
Swirl oil into the pan, add shallot and cook, stirring, until soft, about 30 seconds. Add mushrooms and cook, stirring occasionally, until they soften and begin to brown, about 2 minutes.
Add lemon juice and cook for 15 seconds. Stir in mustard, thyme and any juices that have accumulated from the pork; cook until the sauce is thickened and slightly reduced, 1 to 2 minutes more. Spoon the sauce over the pork chops and serve immediately.

Wild Rice Pilaf with Pine Nuts – Phase 3

Wild Rice Pilaf with Pine Nuts – Phase 3 (6 servings), the fast metabolism diet phase 3 recipe, the fast metabolism diet recipes

Pilaf or pilau is a dish in which rice is cooked in a seasoned broth. In some cases, the rice may also attain its brown color by being stirred with pieces of cooked onion, as well as a mix of spices.

Pilaf makes a great side dish because it provide you with a flavor that is strong enough to be eaten as is, or can be the starting point for a side dish full of vegetables and other seasonings. It can also make a great addition to traditional casserole recipes…

So today, I am giving you a recipe out of Pilaf. Introducing Wild Rice Pilaf with Pine Nuts – Phase 3 of the fast metabolism diet. You may try it with you and your family, enjoy!

Wild Rice Pilaf with Pine Nuts – Phase 3 (6 servings)
Ingredients:
2 teaspoons olive oil
1 onion, finely chopped
1/2 cup wild rice, rinsed
1/2 cup lentils
3 cups of chicken broth
1/3 cup pine nuts
2 teaspoons freshly grated lemon zest
2 tablespoons chopped flat-leaf parsley
Preparation:
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and stir for a few seconds. Add broth and bring to a simmer.
Reduce heat to low, cover and simmer until the wild rice are tender and most of the liquid has been absorbed, 45 to 50 minutes.
Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
Add lemon zest, lentils, parsley and the toasted pine nuts to the pilaf; fluff with a fork. Serve hot.

Kefta – Phase 3

Kefta – Phase 3, the fast metabolism diet recipes, the fast metabolism diet phase 3 recipe

Kefta – Phase 3 (4 Servings)
Ingredients:
8 ounces ground beef, 90%-lean or leaner
8 ounces ground lamb
1/3 cup lemon juice
1 small onion, quartered
2 cloves garlic, peeled
8 pitted green olives
2 tablespoons olive oil
1/4 cup chopped fresh cilantro
2 tablespoons chopped fresh parsley
1 tablespoon ground cumin, plus more for serving
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Chili paste
Preparation:
Place beef, lamb and lemon juice in a large bowl. Gently combine until incorporated. Marinate in the refrigerator for 1 hour.
Transfer the meat to a colander and press to squeeze out excess moisture. Place onion, garlic and olives in a food processor and pulse until coarsely chopped. Add to the marinated meat along with oil, cilantro, parsley, 1 tablespoon cumin, salt and pepper. Gently combine until evenly incorporated.
Position rack in upper third of oven; preheat broiler. Line a large rimmed baking sheet with foil and set a wire rack on it.
Using about 3 tablespoons of the meat mixture for each, form 12 thin patties, about 2 1/2 inches wide and 1/4 inch thick. Place on the wire rack.
Broil the patties until brown and cooked through, 8 to 10 minutes. Serve with additional cumin and chili paste, if desired.

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Middle Eastern Lamb Stew – Phase 3

Middle Eastern Lamb Stew – Phase 3, the fast metabolism diet phase 3 recipe, the fast metabolism diet recipes

Middle Eastern Lamb Stew – Phase 3 (8 servings)
Ingredients:
1 1/2 pounds boneless lamb meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks
1 tablespoon olive oil
4 teaspoons ground cumin
1 tablespoon ground cilantro
1/4 teaspoon cayenne pepper
1/4 teaspoon sea salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 28-ounce can fresh tomatoes
3/4 cup chicken broth
4 garlic, minced
1 15- or 19-ounce can chickpeas, rinsed
6 ounces spinach
Preparation:
Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, sea salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.

Lean and Spicy Taco Meat – Phase 2

This is it for our recipe for today. Lean and Spicy Taco Meat, allowed for phase 2 of the fast metabolism diet. Enjoy!

Lean and Spicy Taco Meat

Lean and Spicy Taco Meat – Phase 2 (6 servings)
Ingredients:
  8 ounces 93%-lean ground beef
  8 ounces 99%-lean ground turkey breast
1/2 cup chopped onion
1 1/4 beef broth
1 and 1/2 teaspoon chili powder
1/2 teaspoon dried oregano
Preparation:
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes.
Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add beef broth, chili powder and oregano.
Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

 

Hummus-Filled Eggs – Phase 3

Hummus-Filled Eggs – Phase 3, fast metabolism diet recipes, Hummus-Filled Eggs, the fast metabolism diet phase 3 recipe

Make delicious deviled egg recipe using hummus instead of mayonnaise for a snack or lunch for phase 3 of the fast metabolism diet.

The key to getting your eggs perfectly hard-boiled, is to dunk them in a cold water for several minutes after boiling.

Hummus-Filled Eggs – Phase 3 ( 6 Servings)

Ingredients:
5 hard-boiled eggs, cut in half lengthwise, yolks discarded*
4 Tbsp. prepared hummus
5 kalamata olives, chopped
Smoked paprika (to taste; optional)
Preparation:
1. Fill each egg white half with about 1 tsp. hummus.
2. Sprinkle evenly with olives and paprika. Serve immediately.

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