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Baked Salmon with Asparagus – Phase 3

baked-salmonwith asparagus

Ingredients

  • 2 salmon fillets (It is about 4 once each)
  • 1 tbsp (15ml) extra-virgin olive oil
  • Salt and pepper
  • 1 tsp dried oregano
  • 16 Asparagus spears
  • 2 (40g) slices of onions
  • 4 slices of lemon
  • 1 tsp Fresh Parsley, chopped

Directions

  1. Preheat your oven to 400F.
  2. In a medium-sized bowl, add the salmon and 1 tbsp of olive oil, then sprinkle it with salt, pepper and dried oregano.
  3. Use two sheets of foil, big enough to wrap your salmon and asparagus.
  4. Place about 8 spears of asparagus on the sheet of foil and layer your fillets over asparagus.
  5. Top them with 2 slices of onion and 2 lemon slices.
  6. Wrap the sides of the foil inwards over the salmon, and then fold the top and bottom of the foil to enclose.
  7. Place your foil packets in a single layer on a baking sheet. Then bake in preheated oven for 20 minutes. Don’t overcook.
  8. Unwrap the foil and use a large spatula to transfer the foil packets to your plate, serve warm.

Baked Zucchini Sticks – Phase 3

Finger foods are extremely popular during the Summer season. It has become one of the favorite on-the-go snacks to some of us because they are easy to prepare. Today, we’re creating a healthier version of finger foods through these Crispy Baked Zucchini Sticks.

Baked Zucchini Sticks Phase 3

This fun and creative way of representing Zucchini with delicious safflower mayonnaise will surely satisfy your cravings!

Serving Size: 4 sticks

Baked Zucchini Sticks Ingredients:

Directions:

  1. Preheat oven to 400 degrees F.
  2. Spray baking sheet with cooking spray and set aside. Combine bread crumbs and cashew cheese in a shallow dish. Combine egg white and almond milk in another dish and beat with a fork until well blended.
  3. Dip each zucchini stick first into the crumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat.
  4. Place zucchini sticks on prepared baking sheet; spray with cooking spray.
  5. Bake 15 to 18 minutes or until golden brown. Serve with safflower mayo and enjoy!

Baked Eggs Packed with Herbs and Cashew Cheese – Phase 3

Celebrate good health on St. Patricks! Dig in to this healthy, nutritious, green breakfast recipe called Baked Eggs Packed with Herbs and Cashew Cheese. Eggs served to be the perfect meal for breakfast while the herbs and cashew cheese enhance its rich flavor, making your breakfast simple yet extra special!

Baked Eggs Packed with Herbs and Cashew Cheese

  • Ingredients:
    3 Eggs
  • 1-3 tbsp. roughly chopped herbs – parsley, oregano, chives
  • 1 tbsp. shaved Cashew Cheese 
  • Handful of arugula
  • 2 tbsp.  olive oil
    Equipment: oven-proof dish and/or cast iron skillet & baking sheet

Directions:
1. Preheat oven to 425 degrees.
2. When oven is warm, place cast iron skillet on baking sheet. Drizzle oil into cast iron skillet and place into warm oven for at least ten minutes before prepping the rest.
3. Break eggs into a bowl, making sure to leave yolks in tact.
4. Carefully take warmed pan out of oven. Place oil into cast iron skillet and then pour in eggs. The heated skillet will immediately start cooking the eggs.
5. Quickly top eggs with herbs and cashew cheese. Place skillet back into the oven and bake for 5-8 minutes, be careful not to overcook!
6. Top with fresh arugula and rustic fresh bread. Serve immediately.

Baked Chicken with Lemon and Sweet Potatoes – Phase 3

If you and your lover are fond of eating chicken as your main dish, then why don’t you try to cook this new chicken recipe that taste like Italy? This delectable recipe will help make your Valentine’s day extra special!

Baked Chicken with Lemon and Sweet Potatoes - Phase 3

This Baked Chicken with Lemon and Sweet potatoes are heavily seasoned with spice and herbs to add rich flavor to your favorite chicken meal. Topped with starchy sweet potatoes to complete your dinner.

Ingredients: 

  • 1 whole chicken
  • 1 bunch fresh basil leaves
  • 2 lemons
  • 5 clove garlic
  • 2 scallions
  • sea salt
  • Freshly ground pepper
  • 1¾ lb. small to medium sweet potatoes
  • 2 tbsp. extra-virgin olive oil
  • ½ bunch fresh parsley leaves

Directions: 

  1. Preheat oven to 450 degrees F with rack set in middle. Remove any excess fat around chicken cavities and discard; rinse chicken and pat dry, inside and out.
  2. In a small bowl, combine basil,  lemon zest, garlic, and scallions.
  3. Season chicken (inside and out) with salt and pepper, then tie legs together with kitchen string.
  4. In a large bowl, toss sweet potatoes with oil, 1/2 teaspoon salt, and enough pepper to coat well. Cut reserved lemon into quarters and set 3 aside.
  5. Heat roasting pan in oven for 10 minutes. Remove; then put sweet  potatoes and any oil left in bowl into pan, keeping potatoes in a single layer and pushed to edges to make room for chicken. Place chicken in pan, breast-side up.
  6. Roast chicken for 20 minutes, then remove pan from oven and turn bird breast-side down. Continue to roast for 20 more minutes, then remove pan from oven and turn bird breast-side up again. Sprinkle parsley over potatoes, then stir to coat with pan drippings. Squeeze reserved lemon over chicken and put rinds into pan. Continue to roast until juices of chicken run clear when thigh is pierced with a fork, or an instant-read thermometer inserted in breast reaches 160°F, 20 to 30 minutes.
  7. Remove pan from oven; let chicken rest for 15 minutes before transferring to a cutting board. Let rest for 5 more minutes, then carve. Spoon pan juices over chicken; serve with sweet  potatoes and roasted lemon.

Baked Salmon Meatballs with Creamy Avocado – Phase 3

Baked Salmon meatballs is one of the healthiest meatball recipes you ever get to encounter. They made even better with creamy avocado sauce on top as healthy fats. This should be enjoyed on phase 3 of FMD program.

Baked Salmon Meatballs with Creamy Avocado - Phase 3

Serves: 4
Ingredients
The meatballs:
  • 1 lb. skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup of sprouted grain breadcrumbs
  • 3 tbsp minced cilantro
  • 1 egg white
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • ¾ tsp sea salt
  • ½ tsp ground pepper
  • ½ tsp paprika
  • ½ tsp ground oregano
The sauce:
  • ¾ avocado, skin & seed removed
  • 3 tbsp coconut sour cream (see note below for the recipe)
  • 1 clove garlic, minced
  • ½ lime, juiced
  • 5 tbsp water
  • 2 tbsp minced cilantro
  • ¼ – ½ tsp chipotle chile powder
  • ¼ tsp salt, or to taste
  • ¼ tsp ground pepper

Coconut Sour Cream:

Directions:

For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.
The meatballs:
  1. Preheat the oven to 350 degrees F. Coat a large baking sheet with olive oil.
  2. Place the salmon in the bowl of a food processor. Pulse until finely chopped, scraping down the sides as necessary. Transfer to a large bowl.
  3. To the salmon, add the onion, breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.
  4. Using a 2 tablespoon portion of the salmon mixture, form meatballs by rolling between the palms of your hands. Place the meatballs on the prepared baking sheet, spacing evenly.
  5. Bake until the meatballs are firm to the touch and cooked through, 15 to 18 minutes.
  6. Serve the meatballs with the avocado sauce.
The sauce:
  1. In the bowl of a food processor or blender, combine the avocado, coconut sour cream, garlic, lime juice, water, cilantro, chipotle chile powder, salt and pepper. Blend until smooth.

 

Tender Juicy Lemon Baked Cod Recipe – Phase 3

This recipe makes cod or any white fish juicy and yummy! Lemon Baked Cod triples the tasty treat when served with your favorite quinoa or wild rice grain and with steamed broccoli or asparagus! Try it!

Juicy Lemon Baked  Cod  Recipe - Phase 3
Serves: 2-3
Ingredients:

Directions:

  • Cut fillets into serving sizes. Heat olive oil in sauce pan or micro-wave. Add lemon juice to olive oil.
  • In another dish, mix together all purpose flour, salt & pepper.
  • Dip fish into the lemon mix, coating well on all sides.
  • Dip lemon-mixed fish into the flour mix, coating well on all sides.
  • Place coated fillets in an ungreased baking dish. Sprinkle the entire dish with paprika.
  • Bake, uncovered in 350 oven for 25-30 minutes. Fish should flake easily with a fork.
  • Garnish with parsley and lemon wedges.
  • Serve and enjoy the juicy goodness of lemon baked cod recipe!

Simple Freshly Baked Chicken Breasts – Phase 3

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Transform your dry and boring boneless, skinless chicken breasts into a delicious, moist, tender and full of flavor dinner. Fitted for you in Phase 3 of the Fast Metabolism Diet that you and your whole family will definitely love.

Ingredients:

  • Olive Oil
  • 1 or more boneless, skinless chicken breasts
  • Sea Salt
  • Pepper
  • Other spices or seasonings

You will need:

Instructions

  1. Heat the oven to 400⁰F and prepare the pan. Heat the oven to 400⁰F with a rack in the middle position. To prevent the chicken from sticking, rub the pan and one side of the parchment paper with olive oil.
  2. Prepare the chicken. Pat the chicken dry and rub with a little olive oil, if desired. Sprinkle with sea salt, pepper, and any other favorite seasonings.
  3. Transfer to the baking dish. Place the chicken breasts in the baking dish, spaced slightly apart. You can also tuck herbs or lemon wedges around the chicken for extra flavor.
  4. Cover with the parchment. Lay the parchment, oil-side down, over the chicken. Tuck the edges into the pan and press the parchment down so that it’s snug around the chicken. The chicken breasts should be completely covered with the parchment.
  5. Bake for 30 to 40 minutes. Transfer the chicken to the oven and bake for 30 to 40 minutes, until the chicken is completely opaque all the way through and registers 165⁰F on an instant-read thermometer.
  6. Serve. Serve the chicken immediately or let it cool and refrigerate for up to a week.glasslock-ovensafesSimple Reminder: Store foods in glass to keep them fresh and safe

Avocado Baked with Sausage and Egg – Phase 3

For those who love Avocados,  this recipe is  the real deal! Avocado Baked with Sausage and Egg is a scrumptious breakfast, packed with protein and healthy fats you’ll definitely love to add this in Phase 3.

Avocado Baked with Sausage and Egg

Ingredients:

  •         1 avocado
  •         sausage
  •         2 whole eggs
  •         sea salt and pepper, to taste
  •         1 slice of fried sprouted-grain bread on 1 tbsp of olive oil with herbs
  •         cuckooflower

Directions:

  1. Cut avocado in half, remove the seed and scoop a bit of avocado, so you can fit more egg into it.
  2. Break egg into a bowl, using a spoon place yolk in avocado, and then carefully start to add white (if your egg is too big you won’t manage to add all the white). Season with sea salt and pepper.
  3. Heat an oven to 180*C.
  4. Place avocado with egg in a baking dish, so it won’t tilt and egg will stay in its place.
  5. Bake for 15-20 minutes or until white comes together.
  6. Meantime fry sausage cut in small pieces on 1 tablespoon of olive oil.
  7. When avocado is ready place it on a plate, add sausage and cuckooflower, season with sea salt and pepper and serve with herbed toasts.

Lemon Herb Baked Salmon – Phase 3

Now that the Lenten season is being observed by many Christians, the anxiety of our fast metabolism dieters could escalate because this season reminds us also to go fasting. It’s the time when we are called upon to give up some vices and live a simple life so we can share to the needy. Oftentimes, Turkey, Chicken, Pork and meat recipes are commonly the ones to give up on Holy Week. As an effect, we might end up worrying of the outcome the fasting practice brings to us. Fasting could somehow disrupt the diet flow but let us realize that it could also be the best time to lose weight and give up some of our favorite foods.

Lemon Herb Baked Salmon - Phase 3

To anticipate for the Holy Week, The Fast Metabolism Diet Community will be posting tips, recipes and other related topics to deal the significant week properly. To start off our fast metabolism diet lenten series, here’s a healthy Fish recipe for Phase 3, you can try – Lemon Herb Baked Salmon.

This recipe is quick and easy to make, and you can also serve it with a fresh, green salad or baked potato for a satiating and delicious meal.

Ingredients:

  • 1/2 cup extra olive oil
  • 2 tsp. freshly squeezed lemon juice
  • 2 tsp. dried oregano
  • 2 tsp. dried basil
  • 1/2 tsp. sea salt
  • 1/2 tsp. freshly ground pepper
  • 6 garlic cloves, minced
  • 4 salmon fillets (skinless) – approximately 6 ounces (180 grams) each

Instructions:

  1. Preheat oven to 375°F (190°C). Spray a broiler pan with non-stick spray.
  2. In a small bowl, mix together all ingredients except salmon.
  3. Place salmon in a pan. Pour marinade over salmon. Marinate for 1/2 hour.
  4. Discard marinade. Place salmon on the broiler pan. Bake in the oven for 5-6 minutes on each side, or until fish flakes easily.
  5. Serve. Enjoy eating!

Yields: 4 servings.

Easy, Healthy Baked Chicken Breasts – Phase 1

Easy, Healthy Baked Chicken Breasts – Phase 1

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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!

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