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.

 

 

Seared Tuna with Lime and Thyme

Seared tuna is an excellent and an easy-to-make Phase 3 recipe. You will love the delectable taste and meaty texture of the tuna fish that is rich in nutrients perfect to serve at your next dinner party.

Seared Tuna with Lime and Thyme

Ingredients:

  • 4 pcs of  tuna steaks (3/4 to 1-inch thick and about 6 oz each)
  • Juice and zest of one (1) lime
  • 2 tsp of dried thyme leaves
  • 1/2 to 1 tsp of coarsely-ground pepper
  • 1/4 tsp of sea salt
  • 1 to 2 tsp of extra-virgin olive oil

Instructions:

  1. On a medium-sized bowl, wash the tuna steaks and then place on a plate to pat dry with paper towels. Set aside.
  2. Grate the zest from the lime and squeeze out its juice and then set aside.
  3. Put together the lime zest, salt and thyme in a small bowl and mix. Lightly rub  the sides of the tuna steaks with olive oil lightly. Then rub it with the seasoning mix and make sure to coat them well.
  4. On a cast-iron pan or a saute pan, put some olive oil and heat it. Gradually increase the heat level and put the tuna on the pan.  
  5. Scorch the tuna for about a minute and then carefully turn it over and cook the other side with medium heat. Scorch the current side for another minute until medium rare but make sure not to overcook it to avoid drying and losing its flavor.
  6. After taking out from the stove, sprinkle the tuna with lime juice before serving.                          

Makes 4 servings.

Ciambotta with Zucchini and Pepper

ciambotta with zucchini and pepper

This vegetable stew is a delicious and healthy vegetarian course that we turn to very often. What’s best in this meal is that we can use whatever vegetables we have in stock to make this dish more appealing. Ciambotta makes a perfect Phase 3 dinner with crusty bread. Serve it hot, but cold as the main dish during a hot summer day. The deliciousness and gluten-free of this vegetable course will complement any grilled chicken, fish and meat.

Ingredients

 

  • 2 tbsp. Of extra virgin olive oil
  • 1 large onion
  • 2 small bulbs of fennel
  • 3 clove garlic
  • 1 large red pepper
  • 1 can of whole tomatoes in juice
  • 4 medium-sized zucchini
  • 1 lb. green beans
  • salt
  • .67 c. fresh basil leaves

 

 

Instructions

 

  • In a 5 to 6 quart Dutch oven, preheat oil on medium heat until it becomes hot.
  • Gradually add onion and fennel, while stirring from time to time, and cook for up to 15 minutes until vegetables appear lightly brown and tender. 
  • Pour in garlic and pepper and cook for about 5 to 7 minutes until pepper is becomes tender-crisp.
  • Add the tomatoes (with juice), green beans, zucchini, and 1/2 teaspoon salt. Stir and break tomatoes using the side of spoon and cook on medium-high heat.
  • Reduce heat to medium-low then cover and simmer for about 25 to 30 minutes or until all vegetables are very tender.
  • Add all in except the basil. Serve and top the remianing basil.

 

 

Layered Ratatouille with Tomato Sauce

Designed after a classic and elegant look, Layered Ratatouille with Tomato Sauce will bring delight to your dinner table. Have a dazzling and sophisticated dish with colorful layers of vegetables and tasty tomato sauce that complements just about any meal. This vegetable casserole is perfect to those who want to start a meatless day and is one of the best recipes for Phase 3.

layered ratattouille

Ingredients

  • 1 cup of Chunky Tomato Sauce
  • 1/2 of diced yellow onion
  • 2 cloves of minced garlic
  • 1 small Eggplant
  • 1 Zucchini
  • 2 tablespoon of olive oil
  • 1 Yellow Squash
  • Sea Salt
  • Fresh Thyme
  • Pepper

Instructions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Grease a baking pan and pour the tomato sauce into its base.
  3. On top of the tomato sauce, add a small amount of minced garlic, diced onion, and olive oil and mix together.
  4. Slice the zucchini, eggplant, and yellow squash into thin pieces and place them on top of the tomato mixture in alternating patterns beginning on the edge of the pan. Put the eggplant first, then the zucchini, and lastly, the yellow squash. Repeat process until the pan is entirely covered.
  5. Sprinkle oil on top of the vegetable mixture and gently add salt and pepper until thoroughly mixed.
  6. Drizzle fresh thyme on top of mixture.
  7. Using parchment paper, cover the vegetable mixture and cook for about 35 to 40 minutes or until vegetables become tender and the center is bubbling. Don’t overcook vegetables and do not let them turn brown.
  8. Let it cool for a couple of minutes and serve.

Italian Style Canned Tuna Salad

Italian Style Canned Tuna Salad is packed with fresh vegetables and olives that it can easily stand on its own as a nutritious and healthy diet meal. The right amount of oil in the tuna dressed the salad perfectly, the quality and freshness of the ingredients shine through without its encumbrance. A very easy to prepare and non-creamy additions to the salad make for a light but very filling, protein-packed Phase 3 lunch recipe.

italian style canned tuna

INGREDIENTS

 

  • 2 cans of Genova Yellowfin Tuna in Pure Olive Oil (not drained)
  • 1-1¼ cups of drained diced tomato
  • ½ cup of chopped parsley leaves
  • ½ of a (6 oz.) can of black olives, sliced
  • ½ cup of a large diced sweet yellow pepper
  • ¼ cup of fine diced red onion
  • ¼ cup of chopped green olives without pimento
  • 1 clove of minced garlic
  • 1 tablespoon of fresh lemon juice
  • ¼ teaspoon of sea salt

 

 

INSTRUCTIONS

 

  • Open the cans of the yellow-finned tuna and it into a large bowl. Using a fork, gently break the tuna meat into small pieces.
  • Mix all the ingredients into the bowl but do not break the tuna too much.
  • Serve as a salad on a plate or as a sandwich. This receipe can be refrigerated for up to two days.

 

 

Creamy Coconut Lime Chicken Breasts

Are you getting bored with your standard plain old chicken for your Phase 3 recipe? Then this coconut recipe is for you.  A whole 30 approved dish that is dairy free and gluten free. These mouth watering, creamy coconut chicken breasts with a hint of lime makes this dish a favorite of the whole family.

Coconut lime chicken breast

Ingredients

 

  • 4 skinless boneless chicken breasts, about 1 1/2 pounds
  • 1/4 teaspoon of sea salt
  • 1/4 teaspoon of black pepper
  • 1 tablespoon of coconut oil
  • 1/2 cup chopped red onion
  • 1 whole red chili chopped (optional)
  • 1 cup organic chicken stock
  • 2 tablespoons of lime juice about 1 large lime
  • 1 tablespoon of chopped cilantro
  • 1/2 teaspoon of red chili flakes
  • 1/2 cup of coconut milk

 

Instructions

 

  • To cook the chicken evenly and tenderly, place the chicken breasts between two pieces of plastic cling wrap and pound them.
  • Sprinkle salt and pepper on each side of the chicken.
  • Over medium-high heat on the stove, melt the coconut oil in a large skillet
  • Add the chicken breasts and cook each side for about 5 to 7 minutes or until color brown on each side. Remove the chicken from the skillet and let it sit on a plate. The chicken doesn’t need to be fully cooked yet as it will be recooked.
  • On the same skillet, add the chopped onion and sauté for a couple of minutes until it softens. Add the chili pepper (optional) and sauté for another minute.
  • Add all the lime juice, chicken stock, chili flakes, and cilantro into the same skillet. Let it boil and reduce the heat to simmer for five minutes. Gradually pour the coconut milk and let it simmer for another five minutes. As soon as the sauce thickens, reduce it down to a simmer.
  • Put the chicken back to the skillet and then cover. Cook it for about 5 to 10 minutes or until the chicken is thoroughly cooked.
  • Serve with rice or cauliflower rice with sauce on top.
  • Add sprinkles of cilantro & chilies. Enjoy!

 

 

Two-ingredient Roasted Chicken

two-ingredient roasted chicken
If it’s too much of an effort to buy many ingredients for a single meal, then this 2-Ingredient Roasted Chicken is just the right for you! With just the use of Chicken and Kosher Salt, you will be able to make a delicious yet easy to prepare dish for your Phase 1 exercise program and for your family as well.

Ingredients:

  • 1 (3 ½ lb – 4 lb) Chicken
  • Kosher salt

Directions:

  1. Dry the chicken using paper towels.
  2. Position your hand 10 inches above the chicken while sprinkling a 5-finger pinch kosher salt on it. Sprinkle kosher salt onto the chicken until completely covered inside and outside.
  3. Prepare a wire rack that is placed inside a rimmed baking sheet and then put the chicken on it.
  4. Chill the chicken overnight without covering it with anything.
  5. Let it rest at room temperature for at least an hour.
  6. Preheat the oven to 425°F.
  7. Roast the chicken for about 40 to 55 minutes or until a thermometer reading inserted in the thickest part of the chicken thigh reaches 165°F.
  8. Let the chicken sit for about 15 minutes on a chopping board.
  9. Carve and then serve.

3 Ingredients Kiwi Lime Sorbet – Phase 1

kiwi lime sorbet

Freshen up your summer with this mouthwatering Kiwi Lime Sorbet perfect for Phase 1 of the Fast Metabolism Diet. Enjoy a tasteful pint of Sorbet with just these 3 ingredients, Makes about 5 fruit servings! If you’re looking for a recipe with ingredients less than 5, then this one is for you!

Ingredients:

  • 10 Kiwis
  • 3/4 cup Xylitol (Birch or Hardwood only)
  • 1/4 cup Lime Juice

Directions:

  1. Cut kiwis into 2 then remove its skins. Use a large spoon to scoop Kiwi meat.
  2.   Put the kiwi into the blender then pulse 3-4 times.   
  3.  Pour in the Xylitol and lime juice then pulse 6-8 more times or until the Kiwis are liquefied with no chunks remaining.

           Note: Do not over mix, the kiwi seeds might break.

  1.   Pour the mixture into a plastic bag and remove remaining air from inside the bag by sealing it.
  2. Chill inside the freezer for at least 45 minutes.
  3. Churn the sorbet in an ice cream machine.
  4. Scoop into freezer-proof container and chill for at least 4 more hours ( or overnight).
  5.  Serve.

Sugar-Free Raspberry Sparklers

Raspberry sparkles

This taste-bud-inviting Raspberry Sparkler of The Fast Metabolism Diet is just exactly the thing that you need to embellish any type of occasion. Cheers to this healthy, delicious and sweet yet sugar-free recipe! Makes 4 refreshing fruit servings for Phase 1!

Ingredients:

  • 2 pints of raspberries
  • 1/4 cup of xylitol
  • 1 Ice cubes
  • 2 tablespoons of lemon juice
  • 1 Seltzer, chilled
  • Optional: Sprigs of fresh Mint

Directions:

  1. Mix in 2 pints of raspberries, ¼ cup of xylitol, and 2 tablespoons of lemon juice into a blender.
  2. Blend the ingredients until smooth.
  3. Use a fine-meshed sieve to force mix the puree into a bowl.
  4. Scoop 2 tablespoon puree into each of 8 glasses.
  5. Put ice cubes in each glass.
  6. Pour in seltzer.
  7. Stir.

Tip: You may also garnish using fresh mint sprigs.

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