I have created this blog to offer ideas and hopefully some motivation as well as to inform those who may be interested in the diet. I would love comments about your successes, frustrations,ideas, or recipes. If anyone would like to share their story or recipes I would love to add you as an author to this blog.

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Main Course Recipes

Salmon with Soy sauce

Take a nice 1-2 lb. salmon, rinse in water and pat dry. Place on a cookie sheet lined with foil. Take 1/3 cup of soy sauce and gently pour over salmon while rubbing it in. Make sure that some of the soy sauce gets under the fish. If the fish has skin, lay the fish with the skin side down. After applying all of the soy sauce, grind fresh pepper over the fish to your liking. Then broil the fish in the oven for about 15 - 20 minutes. Broiling time will depend on the thickness of the salmon. This really tastes wonderful and the fish is so moist and flakey.

Meat & Veggie Meatballs

1 lb ground turkey or beef
2 Egg Whites
1/4 c dried parsley
1/2 tsp pepper
1/2 tsp salt
1/2 tsp paprika
1 tsp onion powder
1 1/2 tsp minced garlic
3/4 c grated zucchini
3/4 c grated cauliflower
1/2 c finely chopped mushrooms or spinach

Mix ingredients together, make into balls. Place on non stick baking sheet & bake at 425 for 20 mins.

These are delicious just like this or you can continue on with the recipe.  It makes lots of meatballs so stick the extras in the freezer for a quick meal later!

Then I just throw some green peppers in to a skillet, saute, pour on the sweet & sour sauce and place the already cooked meatballs down in to the sauce for a minute or two and serve. (I like to pre-cook the meatballs in the oven because they get more browned, and stay together better than if you throw them in a crockpot with sauce IMHO)

Sweet & Sour Recipe:

1/2 Tbsp Worchester
1/4 c Vinegar
1/2 c Water
3 Tbsp Splenda
1/2 C tomato paste
1 tsp Onion Powder
Mix all ingredients together

Chicken Lettuce Wraps

• 2 tablespoons oil
• 3boneless skinless chicken breasts
 • 1 cup bean spouts
• 1-2 cups mushroom
• ½ cup chopped  green onions
2 C. chopped zucchini
• 1 tablespoon minced garlic
• iceburg lettuce leaves

Special Sauce

• 1/4 cup sweetener(splenda)
• 1/2 cup water
• 2 tablespoons soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons tomato paste
• 1 tablespoon lemon juice
• 1/8 teaspoon sesame oil
• 1-2 teaspoon garlic
10 drops tabasco sauce

Stir Fry Sauce

• 2 tablespoons soy sauce
• 1 tablespoons sweetener
• 1/2 teaspoon rice vinegar

1. Make the special sauce by dissolving the sweetener in water in a small bowl.
2. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil.
3. Mix well and refrigerate this sauce until you're ready to serve.
4. Eventually add your desired measurement of garlic chili sauce to the special sauce mixture to pour over the wraps.
5. Bring 1 tablespoon oil to high heat in a wok or large frying pan.
6. Saute chicken breasts for 4 to 5 minutes per side or done.
7. Remove chicken from the pan and cool.
8. Keep oil in the pan, keep hot.
9. As chicken cools mince bean srouts, zucchini and mushrooms to about the size of small peas.
10. Prepare the stir fry sauce by mixing the soy sauce, sweetener, and rice vinegar together in a small bowl.
11. When chicken is cool, chop it to the size of small peas.
12. With the pan still on high heat, add another Tbsp of vegetable oil.
13. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
14. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
15. Top with "Special Sauce".

Chili-Lime Pork Chops
4 servings

1 teaspoon chili powder
1/2 teaspoon garlic salt (I used garlic powder)
1/8 teaspoon ground red pepper (cayenne)
1 tablespoon lime juice
1 teaspoon olive oil
4 boneless pork loin chops 1/2 to 3/4 inch thick (1lb)
If desired: Chopped fresh cilantro; lime wedges

1. Pre-heat grill
2. meanwhile, in small bowl, mix all seasoning ingredients. Brush mixture evenly on both sides of each chop.
3. When grill is heated, place pork on grill surface. Close grill, cook 5-7 min or until pork is no longer pink in center (AP note: I turned mine once 1/2 through cooking to get good grill lines). Sprinkle pork with cilantro and serve with lime wedges.

Cauliflower Fried Rice
Serves 4 as a main course, 8 as a side dish

You can use raw meat, shrimp or prawns. Just make sure it’s in small pieces and thoroughly cooked before adding the eggs.

If you’re used to the darker version, add a splash of soy sauce - go easy or the rice may be too wet - and reduce the salt.

You can use this without the meat as a side dish.  The variations are endless: a bit of curry powder, some grated lemon rind to go with fish, some chili powder…

2 lbs. trimmed cauliflower

4 Tbsp. vegetable oil

4 cloves garlic, minced

3-4 cups diced, cooked meat

3 eggs

1 tsp. salt

2 green onions, thinly sliced

1/2 tsp. freshly ground black pepper

Grate the cauliflower using the medium sized holes of a grater or a food processor to finely chop.   Grate the core too. With your hands squeeze out as much water as you can. This may not be necessary for some cauliflower as they vary in degree of wetness.

Over high heat, heat the oil in a wok or large heavy frying pan and add the garlic. Stir-fry until pale gold. Add the meat and fry until lightly browned. Break in the eggs and fry until softly scrambled. Add the grated cauliflower, sprinkle with salt and stir and fry until it’s tender-crisp, about 5-8 minutes. The length of time will depend on the cauliflower.

Stir in the green onion and pepper. Check the seasoning and serve.