Archive of ‘the fast metabolism diet phase 3’ category

Grilled Eggplant

Grilled Eggplant

Have you tried grilling veggies? Well, maybe it’s time for you to know that Eggplant is also one of those healthy vegetables which suit the process of grill cooking. Basic grilled eggplant is a simple side dish that lets the vegetable’s flavor pops out. This dish is also perfect for the Phase 2 of the Fast Metabolism Diet Program, perfect for those who want a low glycemic meat.

Ingredients:

  • 1 large globe eggplant (about 1 lb.), trimmed and cut into 1/2-inch-thick rounds
  • 3 Tbs. extra-virgin olive oil; more as needed
  • Kosher salt

Instructions:

  1. Prepare a medium-high charcoal or gas grill fire.
  2. Apply olive oil on both sides of the eggplants slices. Season with a reasonable amount of salt.
  3. A gas grill should be used with a cover on it and a charcoal grill without a cover. Grill the eggplant until golden brown-colored marks can be seen on one side or over 3 to 4 minutes of grilling.
  4. Grill the other side of the vegetable until tender marks appear or 3 to 4 minutes of grilling. The inner would be grayish and soft rather than white and hard.
  5. Serve warm or cool it down. Serve and enjoy!

Grilled Salmon with Avocado Salsa

Grilled Salmon with Avocado Salsa

A meal that is easy to prepare and cook, Grilled Salmon with Avocado Salsa is also rich in protein which has a  salsa just spot on that will surely satisfy your taste buds. This Phase 3 recipe is good for all occasions and for every meal of the day with your family and friends.

Ingredients

  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp chili powder
  • 1 tsp black pepper
  • For the Avocado salsa:
  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro (depending on how big of a cilantro lover you are)
  • Salt to taste

Instructions

  1. On a small bowl, mix together the salt, chili powder, cumin, paprika, onion and black pepper. With olive oil, massage the mixture on the salmon fillets to taste.
  2. Let sit and cool it for at least 30 minutes.
  3. Heat up the grill.
  4. Mix together the avocado, onion, cilantro, lime juice, and salt in a small bowl until ready enough to be added.
  5. Grill the salmon fillets for about 5 minutes or until cooked thoroughly
  6. Furnish with the avocado. Serve and enjoy!

 

Mushroom and Chicken Soup

Mushroom and Chicken Soup

A chicken and mushroom soup recipe that is healthy and flavorful. This meal is cranked up with high healthy –fat ingredients that help your body unleash your hormones. A perfect appetizer for those who are in their 3rd Phase of the Fast Metabolism Diet program. With its unique flavor and savory taste, this meal will surely fill you while still maintaining that good body shape.

Ingredients:

  • 1/2 cup wild black rice, cooked
  • 1/2 pound chicken breast, shredded
  • 2 tablespoon olive oil
  • 10 ounces sliced mushrooms
  • 1/2 cup yellow onions, diced
  • 1/2 red pepper, diced
  • 1 carrot, diced
  • 1 clove garlic, minced
  • 1 teaspoon fresh thyme
  • 1-quart chicken broth
  • Salt and pepper
  • Fresh parsley, garnish

Instructions:

  1. Cook the chicken, and let it simmer for 15 minutes until completely cooked.
  2. Shred the chicken into medium-sized strands and let seat.
  3. In a large pot, add all 10 ounces of mushrooms and drizzle with olive oil.
  4. Add a big pinch of salt for its seasoning and let it cook for about 6-8 minutes over medium-high heat until it starts to get a brown color and releases its moisture.
  5. After the mushrooms have seared, add the red pepper, onion, and carrot and let it cook until the vegetables are soft.
  6. To finish the soup, add the garlic and thyme and then stir to blend it well.
  7. Add the stock, the shredded chicken, and the cooked wild rice.
  8. Season the whole meal with salt and pepper. Serve and enjoy!

Shrimp with Artichokes and Tomatoes

Shrimp with Artichokes and Tomatoes

If you love seafood, then this healthy and delicious recipe would be perfect for both fancy or simple dinner or lunch. Mixed with the healthy bits of artichokes and tomatoes, the recipe is perfect for Phase 3 exercises. Combined with wild rice and a delicious shrimp, the food will not only satisfy you but it will also give you the benefit of a healthy stomach.

Ingredients:

  • 2 cups wild rice, uncooked
  • 1 can (14.5 oz each) Tomato
  • 1 can (14 oz each) quartered artichoke hearts in water, drained
  • 1 pound medium peeled and deveined shrimp with tail, thawed if frozen
  • 1/2 cup sliced green onions
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • Lemon wedges, optional

Instructions:

  1. First, cook the wild rice or under the directions stated on the packaging. For the meantime, put the undrained tomatoes and artichokes in a 10-inch skillet and mix and cook it over medium-high heat for 4 to 5 minutes or just until it boils.
  2. Add the shrimps; cook for 2 to 3 minutes or wait until it turns pink, stir it frequently. Put and stir the remaining ingredients, except lemon. For the best way in serving, put it over rice with a squeeze of lemon juice.

 

Berry and avocado smoothie

Berry and Avocado Smoothie

During the summer season, we cannot help but crave with that cold and refreshing drink that will quench our thirst after a day’s exercise or after getting out of the beach water while basking under the scorching heat of the sun. Berry and Avocado Smoothie is a good treat for you which you can share with your friends and family. This smoothie is made for those who are already at Phase 3 of the Fast Metabolism Diet Program and will prove that breaks should not necessarily be boring and bland.

Ingredients:

  • 1 Avocado From Mexico halved, pitted and peeled
  • 2 cups frozen mixed berries not thawed
  • 2 cups cranberry fruit juice

Instructions:

  • In a blender jar, combine avocado, frozen berries, and juice; whirl until smooth.
  • Serve.

 

Fennel and steak salad

Fennel and steak salad

This delicious dish is perfect for a low carbohydrate Phase 2 diet and is usually served in a hot summer day in both formal and informal gatherings. The divisive anise aroma of fennel makes the whole meal a delicious treat added to the tenderness of the beef steak.

Ingredients:

140 grams  Fennel (1 small bulb)

2 tablespoons lemon juice

1 teaspoon Dijon mustard

½ teaspoon salt

¼ teaspoon ground black pepper

230 grams Fillet mignon (large 1-inch thick steak)

2 tablespoons Onion chives (chopped)

Instructions:

  • Using a mandoline, shave the fennel to make thin slices and soak it in a bowl of water with ice so that it would make a crisping effect.
  • Mix lemon juice, salt, Dijon mustard, and black pepper inside an empty bottle of wine (or anything that would suffice) and shake until the mixture becomes emulsified perfect for making the dressing.
  • Put salt and pepper on all sides of the steak.
  • Preheat a skillet with in medium high heat with no oil or anything in it. It is advisable not to use nonstick coated cookware and use instead plain uncoated pan, and ideally one that has good heat retention (heavy bottomed, copper core, cast iron, etc) and is close to the size. Add the steak and cook one side for about 2 minutes or until the surface of the bottom turns very well brown. Flip the steak over and cook until it turns brown. Remove the steak from the pan and transfer it to a cutting board and let it rest for 10 minutes.
  • While the steak is resting, drain the fennel and use a salad spinner to dry it. Put ii into a bowl full of chives.
  • Put a light dressing on the fennel and split in between two plates.
  • Slice the steak and split it between each salad. Add a little amount of dressing on top of the beef and sprinkle ground black pepper to accentuate the taste.

Pressure-cooked Barbacoa Beef

pressure-cooked barbacoa beef

An easy-to-make Barbacoa Beef Phase 3 Recipe with a squeeze of lime nails it. For tough cuts of meat, the pressure cooker makes it easy enough for anyone to prepare this recipe as it seals the flavors of spices and tenderizes the meat faster. 

INGREDIENTS:

  • 2 ½ pounds of chuck or round bottom roast (trimmed of excess fat)
  • 1 cup of beef broth
  • 1 medium onion (see notes)
  • 3 tbsp of apple cider vinegar
  • ¼ cup of lime juice
  • 1 tbsp of tomato paste
  • 6 cloves of garlic
  • 2-4 chipotle of peppers
  • 1 tbsp of olive oil
  • 4 tsp of ground cumin
  • 1 tbsp of dried oregano
  • ½ tsp of ground cloves
  • 2 bay leaves
  • sea salt and pepper

DIRECTIONS:

  1. Blend altogether the beef broth, tomato paste, onion, vinegar, cloves, lime juice, garlic, chipotle peppers, cumin, and oregano until the mixture becomes smooth.
  2. Cut the chuck or round bottom into 3 to 4 pieces and sprinkle a pinch of salt and pepper on all sides.
  3. Heat half of the olive oil in a pressure cooker. In two batches, sear the meat for about 7 to 8 minutes. Add all the beef in the pressure cooker with the blended mixture of sauce and bay leaves. Cover the pressure cooker and let it cook for about 60 up to 70 minutes depending upon the thickness of the meat.
  4. Allow the pressure to release naturally or turn to the ‘vent’ setting to do this quickly. Allow it to vent thoroughly before removing the lid.
  5. Discard the bay leaves.
  6. Shred the beef using two forks then add it in the juice. Cover and let the beef immerse in the juice for about 10 minutes or so.
  7. Serve and enjoy!

Easy Baked Fajita Chicken Roll-Ups

easy baked fajita chicken roll-ups

These Baked Fajita Chicken Roll-Ups are a healthy low carb, low-calorie, paleo meal that is easy to prepare and a delicious meal for Phase 3 exercises. This dish will surely impress everyone if you serve it alongside rice, veggies or warm tortillas.

INGREDIENTS

For the Marinade:

  • 2 tablespoon of olive oil
  • 2 tablespoon of chopped cilantro
  • ½ juice of lime
  • 1 clove of minced garlic
  • 1 teaspoon of chili powder
  • ½ teaspoon of cumin
  • ½ teaspoon of dried oregano
  • ½ teaspoon of salt
  • Pinch of cayenne pepper (optional)

For the Chicken:

  • 3 chicken breasts or 6 thin sliced (¼-inch thick) chicken cutlets
  • ½ of sliced red bell pepper
  • ½ of sliced yellow bell pepper
  • ½ of sliced green bell pepper

INSTRUCTIONS

  1. In a small bowl, mix olive oil, lime juice, garlic, chili powder, cumin, oregano, salt, cayenne (optional) and cilantro then set aside.
  2. Skip to the next step if the chicken is bought in pre-sliced cutlets. If whole chicken breasts are used, slice them in 2 even longway slices and then pound it firmly into about ¼ inch even thickness using the smooth side of a meat tenderizer. 
  3. Place the chicken cutlets into a large resealable freezer bag and thoroughly pour marinade over the top surface. Allow chicken to marinate for an hour or up to overnight.
  4. Place 6 bell pepper slices in the middle of the marinated chicken cutlet, roll up and secure with a toothpick. Repeat this step until all the cutlets are rolled up. When this is already done, place seam side down in a baking dish.
  5. Use the remaining marinade to brush the tops of the chicken and bake for about for about 25 to 30 minutes at 375 degrees Fahrenheit or until the juices run clear.
  6. Serve and enjoy!

Chicken Breast with Balsamic Mushrooms

chicken breasts with balsamic mushrooms

Are you looking for a  mushroom recipe yet don’t want to settle for boring meals? Chicken Breast with Balsamic Mushrooms is a quick dinner yet tastefully exciting enough to serve in every meal of the day. It oozes with balsamic vinegar, mushroom, and thyme flavors which make a great and delicious weeknight dinner and Phase 3 diet meal alongside with vegetables and salad.

Ingredients:

  • 4 boneless, skinless chicken breast
  • 2 tablespoon of olive oil
  • 6 clove of garlic
  • 1 bay leaf
  • 1 sea salt, to taste
  • 1 freshly ground black pepper, to taste
  • 3⁄4 lb of sliced fresh mushrooms
  • 1⁄4 cup of balsamic vinegar
  • 3⁄4 cup of chicken broth
  • 1⁄4 teaspoon of dried thyme

Directions:

  1. Rub the chicken with salt and pepper.
  2. On a skillet, heat oil over medium heat and saute the chicken for about 3 minutes or until it is browned enough on one side and turn it over to show the other side. Add garlic and mushrooms and cook for another 3 minutes all the while shaking the skillet and sauteing the mushrooms.
  3. Add chicken broth, thyme, bay leaf, and balsamic vinegar. Cover the skillet then decrease the heat to medium-low. For about 10 minutes, simmer the mixture while turning it occasionally.
  4. Place the foil-covered chicken while covered chicken on a warm and clean serving platter. Let it sit for a while.
  5. Uncover the mushroom sauce and simmer it for about 7 minutes while increasing the heat to medium-high and discarding bay leaf. Pour the sauce over the chicken and serve.

Garlic and Cilantro Sauce in a Tasty Grilled Halibut

Garlic and Cilantro in a tasty Halibut

Get this amazing sweet-flavored and easy to cook Garlic and Cilantro Grilled Halibut that is full of healthy nutrients. This low-carb and gluten-free dish is perfect for your Phase 3 recipe. If you are looking for a weeknight meal which is simple, easy and quick to prepare, then this dish is right for you.

Ingredients:

  • halibut filets or steaks (1 per person)

Sauce Ingredients:

  • 4 cloves of finely minced garlic
  • 1 cup of chicken stock (or use a combination of chicken stock and white wine)
  • 2 teaspoon of lime zest (from 2 limes)
  • juice of 2 limes (2-3 T or more)
  • 4 tablespoon of olive oil
  • 3 tablespoon of very finely chopped fresh cilantro (or more)

Instructions:

  • Saute garlic for two minutes in a small amount of olive oil.
  • Pour in lime zest and chicken stock and then simmer the mixture for about ten minutes until stock is slightly reduced. Add lime juice and olive oil while stirring to mix and heat the mixture for about 2 to 3 minutes.
  • Gradually add Cilantro while stirring and cook for another minute.
  • Brush both sides of fish with sauce and let it seep in for about 15 minutes while you preheat charcoal grill or gas to high heat.
  • Grill the fish until it becomes firm yet not hard to touch for about 5 minutes each side.
  • Put the fish on a diagonal grill slats to achieve nice grill marks. Rotate the fish after 3 minutes of cooking on one side. Serve with additional sauce spooned over each piece of fish.
  • Other grilled fish perfect to pair with this include Sea Bass, Mahi Mahi, and Swordfish. You could also serve it with Tilapia, Red Snapper, or Sole.

 

 

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