Posts Tagged ‘Phase 3 recipe’

Creamy Bacon Mushroom Chicken Thighs: Phase 3 Recipe

Phase 3 Recipe

Phase 3 Recipe / Servings: 4 / Prep Time: 25 minutes / Total Time: 40 minutes

INGREDIENTS:

  • 4 ounces (about 4 slices) nitrate-free turkey bacon, diced
  • 2 tablespoons olive oil, divided
  • 4 bone-in chicken thighs, skin removed
  • Sea salt and freshly ground black pepper
  • 2 teaspoons Italian seasoning
  • 8 ounces Baby Bella mushrooms, sliced (about 3 cups)
  • 3 cloves garlic, minced
  • 3/4 cup coconut milk
  • 5 sprigs fresh thyme
  • 4 cups cauliflower rice, steamed (a 16-ounce bag – or you can chop up 1 pound of cauliflower in the food processor)
  • 4 cups fresh baby spinach

DIRECTIONS:

  1. Preheat the oven to 375 degrees.
  2. In an ovenproof skillet, cook the bacon in 1 tablespoon oil over medium heat until crisp. Transfer the cooked bacon to a plate with a slotted spoon, leaving the oil in the pan. Add another 1 tablespoon oil to the pan. Increase the heat to medium-high.
  3. Season both sides of the chicken thighs generously with salt, pepper, and Italian seasoning. Place the chicken thighs in the skillet meaty-side down. Cook, without moving the thighs, for about 7 minutes or until the first side is nicely and evenly browned and releases easily from the pan. If the chicken sticks, continue cooking until it releases easily. Flip the thighs over.
  4. Transfer the skillet to the oven and bake for 13 minutes or until the internal temperature of the thighs reaches 160 degrees. Carefully transfer the chicken thighs to a plate and place the skillet on the stovetop. Take care to always use a pot holder from this step forward; the handle will stay very hot.
  5. Add the mushrooms and cook on medium-high heat for about 4 minutes, or until golden brown and a bit softened, stirring only once midway. Add the garlic and sauté 30 seconds to 1 minute, or until fragrant.
  6. Add the coconut milk, thyme, and ¼ teaspoon sea salt to the skillet. Bring to a gentle boil, then immediately reduce the heat to low. Simmer for about 2 to 4 minutes, until the flavors are blended and the sauce is reduced a bit.
  7. Stir in the bacon. Taste the sauce and add more salt and pepper as desired. Return the chicken thighs to the skillet and coat with the sauce. Combine the cooked cauliflower rice and spinach, and serve with the chicken and sauce.

Source: HAYLIE POMROY

 

Pecan-Crusted Trout With Asparagus And Cherry Tomatoes: Phase 3 Recipe

Phase 3 Recipe

Servings: 4 / Prep Time: 10 minutes / Total Time: 20 minutes

For a meal loaded with B vitamins that will help convert your food into energy, try out this classic recipe for Phase 3 of your Fast Metabolism Diet:

INGREDIENTS:

  • 1/2 cup finely chopped pecans
  • 1 slice sprouted grain bread, ground into crumbs
  • 1 tablespoon chopped fresh parsley, divided
  • 1 tablespoon chopped fresh dill, divided
  • Sea salt
  • Freshly ground black pepper
  • ¼ cup olive oil, divided (extra needed to brush baking sheet)
  • Four 6-ounce rainbow trout fillets, boneless, skin-on
  • 1 ½ pounds asparagus, tough ends snapped off (about 4 cups)
  • 1 ½ pounds cherry tomatoes (about 4 cups)

DIRECTIONS:

  1. Preheat the oven to 400 degrees.
  2. Combine the pecans, breadcrumbs, half of the parsley and dill, ½ teaspoon sea salt and ¼ teaspoon pepper in a small mixing bowl. Add 2 tablespoons olive oil and stir until everything is moistened.
  3. Brush a rimmed baking sheet with olive oil and place the trout fillets on it, skin side down. Season the fillets with salt and pepper. Press the pecan mixture evenly onto the fillets. In a large bowl, toss the asparagus and tomatoes with the remaining olive oil, ½ teaspoon salt and ¼ teaspoon pepper. Arrange the veggies around the fish. Scrape out any oil and seasonings remaining in the bowl, and drizzle it over the veggies.
  4. Bake 10 minutes, until the fish is nearly opaque. The pecan crust should be lightly browned. Sprinkle with the remaining fresh parsley and dill, and serve.

 

Source: HAYLIE POMROY

FMD Style Eggs Benedict: Phase 3 Recipe

For an amazing breakfast this weekend, try out this EGGS BENEDICT recipe for the Phase 3 of your Fast Metabolism Diet!

Eggs Benedict

Serves 4 | Prep time: 40 minutes | Total time: 1 hour

Ingredients:

Dairy free hollandaise sauce-

  • 2 medium egg yolks
  • 1 Tbls lemon juice
  • 3 Tbls coconut oil, heated to about 95 degrees
  • 1/2 tsp sea salt
  • 1/8 tsp paprika

Eggs Benedict-

  • 2 sprouted grain or brown rice English muffins, halved and toasted
  • 4 slices cooked turkey bacon
  • 4 cups baby spinach, steamed
  • 4 poached eggs

Directions:

Holandaise Sauce- 

  • Fill a blender with boiling water and cover with the lid. Let sit for 10 minutes.
  • Thoroughly dry the blender jar, then blend the egg yolks and lemon juice on low speed in the hot container.
  • Slowly pour in the hot coconut oil and combine. Season with salt and paprika.
  • Serve immediately over eggs Benedict.

Eggs Benedict-

  • Stack ingredients and top with hollandaise sauce.
  • Enjoy!

 

Source: Haylie Pomroy

Picture: tastingtable.com

 

Italian Tuna Salad: Phase 3 Recipe

 

Italian Tuna Salad

Serves 2 | Prep time: 15 minutes | Total time: 15 minutes

Ingredients:

  • 1/4 cup diced red onion
  • 1 – 12-ounce can solid white tuna in water, drained
  • 2 celery stalks
  • 1/4 cup black or green olives, pitted and sliced
  • 2 tablespoons olive oil
  • 1 teaspoon lemon zest
  • ½ lemon, juiced
  • 2 tablespoons chopped basil
  • ¼ teaspoon sea salt
  • 1/8 teaspoon black pepper
  • 2 cups baby spinach leaves

Directions:

  1. In a medium-sized bowl, combine the onion, tuna, celery, and olives.
  2. Add the olive oil, lemon zest, lemon juice, and basil and toss to coat.
  3. Season with salt and pepper.
  4. Serve over spinach.
  5. Serve with your favorite P3 fruit and ENJOY!

Source: HAYLIE POMROY

 

Cacao Cookies: Phase 3 Recipe

Tired of eating vegetables and meat during your Fast Metabolism Diet? Then try this Phase 3 Recipe for CACAO COOKIES that will surely complete your day!

Phase 3 Recipe

Phase 3 Recipe | Serves 3 to 4 | Prep time: 2 minutes | Total time: 30 minutes

Ingredients:

  • 4 large egg whites at room temperature 1⁄2 teaspoon arrowroot powder
  • 3 tablespoons xylitol
  • 1⁄4 cup unsweetened cacao powder 1⁄4 teaspoon sea salt
  • 1⁄4 cup pecans or walnuts, chopped

Directions:

  1. Preheat oven to 325°F.
  2. In a large mixing bowl, using a hand mixer or wire whisk, whip the egg whites and arrowroot until stiff peaks form.
  3. In another bowl, whisk together the cacao powder, xylitol, salt, and nuts. Slowly add the dry ingredients into the egg whites, making sure to constantly mix while you add.
  4. Line a baking sheet with parchment paper. Drop the batter in 1/4 cup amounts onto the parchment paper-lined baking sheet, leaving about 2 inches between each cookie. Bake for 25 minutes, rotating the baking sheet halfway through. Remove from the oven and let cool on the baking sheet. Eat or store for later.

TIP: Enjoy as a snack, as this dessert contains healthy fat. Just remember to add a Phase 3 vegetable on the side. You can also eat this after a meal if you do an additional day of exercise. –HAYLIE POMROY

Spinach, Tomato, And Feta Salad: Phase 3 Recipe

Wanna eat something good for this week’s Phase 3 of your Fast Metabolism Diet? Then try this amazing Phase 3 Recipe of the Spinach, Tomato, And Feta Salad.

Phase 3 Recipe

Spinach, Tomato, And Feta Salad

Ingredients:

  • Handful of spinach leaves
  • 5 cherry tomatoes
  • 1/2 red onion
  • 1/2 cup roughly crumbled feta cheese
  • Handful of parsley
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper

Directions:

  1. Blanch the spinach leaves by throwing them into a pot containing boiling water with a little salt. Take out the spinach leaves after 2 minutes.
  2. Finely chop the red onion and parsley and mix them in a salad bowl.
  3. Cut the cherry tomatoes in half and add them to the salad bowl.
  4. Throw in the feta cheese into the bowl and add olive oil, apple cider vinegar, a pinch of salt, and pepper.
  5. Toss and mix well and adjust slightly, based on your taste.
  6. ENJOY!

Do you like this Phase 3 Recipe? Then, don’t forget to share with your family friends!

Source: Style Craze

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.

 

 

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