Hcg Diet Cookbook

8/2/2019 Hcg Diet Cookbook

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HCGDIETRECIPEES

HCGfriendlyRecipees.Ifyoufindingredientsthatshouldnotbeincluded,pleaseOmitthemwhenpreparingthedish.Thisaddssomevarietytothedietandma

esstayingwithitmuchEasier.

CHICKENBROCCOLICASSEROLE

1lb.chic enbreast,cubed2c.chic

enbroth8c.broccoliflorets3ribscelerywithleaves,choppedmed.onion,chopped1t.driedparsleyt.driedthymet.driedmarjoramSaltandpeppertotaste

Preheatovento375o

Lightlymista9x13ba

ingdishwitholiveoilpanspray.Layercubedchic

enevenlyinbottomofba ingdish.Layerbroccoli,celery,andonionevenlyovertopofchic en.Sprin leherbs,saltandpepperoverall.Pourchic enbrothover.Coverwithfoilandba efor1-1hours,untilchic enistenderandnolongerpin .

Ma es4.2c.servingsCalories:205perservingFat:3g.

CHICKEN&STRAWBERRYSALAD

Dressing:

2T.freshsqueezedorangejuice

2T.freshsqueezedlemonjuice

1-2p

ts.Splendaorothersugarsubstitute

Combineingredientswell.Chilluntilserving.

Salad:

c.soysauce2T.freshsqueezedorangejuice1clovegarlic,minced2greenonions,thinlyslicedlb.chices.Turn,brushwithmarinadeandgrillfor8-10minutesmore,oruntil


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tenderandnolongerpin

.

Ma es4servingsCalories:144perservingFat:3g.

CHICKENSAUSAGE

1lb.groundchic

enbreast*2greenonions,finelysliced1eggwhite,slightlybeaten2t.poultryseasoning1t.groundsage1t.groundfennelseed1t.garlicpowder1t.onionpowder1t.papri a1t.saltandpepper

Preheatlargenon-stic s illetonlow-mediumheat.Mixgroundchic en,greenonion,eggwhite,andseasoningstogether.Formintofourequal4oz.patties.Lightlymists illetwitholiveoilpansprayandgentlyplacepattiesinside.Turningonce,halfwaythroughcoo ing.Coo untillightlybrownedonbothsidesanduntilnolongerpin .

Serveinalettucewrap,onWasaflatbread,oraloneforalittlesomethingdifferent.

Ma es4servingsCalories:135perpattyFat:3g.

*Note:Chooseyourchic enbreastfromthebutchersectionofyourgrocerandas thebutchertogrindthem,ifyoudonthaveawayofgrindingforyourself.

SAUSAGEZUCCHINIBOATS

2med.zucchini1(14oz.)candicedtomatoes1t.Italianseasoning1recipeChic enSausage(seerecipeonpreviouspage)Saltandpepper

Preheatovento450oPreparesausagerecipefromprevious


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page.Lightlymistalargenon-stic

s illetwitholiveoilpansprayandheatovermedium-highheat.Crumblechic enmixtureintopreheateds illetinsteadofformingintopatties.Coo andstirsausageuntilbrownedandnolongerpin .Stirintomatoes,Italianseasoning,andheatthrough.Removefromheatandsetaside.Cutendsfromeachzucchinianddiscard.Cutzucchiniinhalf,lengthwise.Witha1inchmelonballerormeasuringspoon,carefullyscoopoutcenterseededareaofeachzucchinihalf,formingaboat.Lightlymistaba

ingsheetwitholiveoilpansprayandplaceeachzucchiniboatonba

ingsheet.Sprin

lezucchiniwithsaltandpepper.Dividesausagemixtureevenlyintothecenterofeachboat.Coo for20-25minutesuntilzucchiniistender.


ORANGEGRILLEDCHICKENWITHHERBS

1lb.bonelesschic enbreast,s inattached2clovesgarlic,mincedt.orangezestt.freshthyme,mincedt.freshrosemary,mincedFreshgroundpeppertotastec.freshsqueezedorangejuicec.vinegar2t.Worcestershiresauce

Preheatgrilltomedium-high.Combinefirst5ingredientsinasmallbowl.Ta eeachchic enbreastandslipyourfingersbetweenthes inandfleshofthechic en,leavingthes inattached.Slidesomeoftheherbmixtureunderthes inofeachbreast,pullingthes inbac overwhenfinished.Mixorangejuice,vinegar,andWorcestershireinasmallbowl.Grillchic enfor6-8minutesoneachside,turningonceandbastingwithorangejuicemixture.Coo untilchic enistenderandnolongerpin .Removes inbeforeeating.

Ma es4servingsCalories:174perservingFat:3.1g.

SPICYORANGECHICKEN


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1lb.chic

enbreast2T.cumin1c.chic enbrothc.freshsqueezedorangejuice1T.jalapeno,choppedveryfine2T.Dijonmustard2smalloranges,peeledandcutintoinchpiecesSaltandpeppertotastec.freshsnippedcilantro

Sprin lecuminoverchic en,coating enbreast4c.rawspinach1c.slicedstrawberriesmed.redonionsliced,ringsseparated

Inagallonsizeziploc bothsideswell.Heatalargenon-stic s illetovermedium-highheatandmistlightlywitholiveoilpanspray.Placechic enbagcombine,soysauce,greenonions,2T.orangejuiceandgarlic.Addchic enandsealbag.Marinateinrefrigeratorfor2-24hours,turningoccasionally.Removechic enfrombagandreservemarinade.Grillorbroilchic enfor8-10minutest

urningonceandbrushingwithmarinade.Coo untilchic enistenderandnolongerpin .Coolchic enslightly.Placespinach,2c.eachontoservingplates.Slicechic enandplaceontopofspinach,topwithslicedstrawberriesandredonionrings.Sha edintos illet.Coo 4minutesoruntilbrowned,turningonce.Removechic enfroms illetandsetaside.Increaseheattohigh.Addchic enbrothtos illetandboil1minutetoreducebrothslightly.Whis inorangejuice,jalapeno,mustard,saltandpepper.Returnchic entos illetandreduceheattolow;coverand

simmer8-10minutesoruntilnolongerpin

,turningchic

enonce.Addorangesegments.Coo brieflytowarm.Placeonservingplatesandsprin lewithcilantro.


THAICHICKEN

1lb.chic

enbreast*4T.soysauce2T.FatFreeplainyressinganddrizzleevenlyovertwosalads.



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MUSTARDCHICKENWRAPS

1lb.groundchic enbreast*2T.mustard,yelloworDijon(Iusespicybrown)SaltandpeppertotastePapri

atotasteandcolor

Mixallingredientswell.Shapeinto4equal,4oz.patties.Grillorbroilasyouwouldahamburger.Serveinalettucewrap,ortocutfatandcalories,usefortheHCGburger.Youcanalsousethisrecipecrumbledandbrownedinas

illet.Wrapinlettucewithyourchoiceofothervegetables,orserveoverchoppedsaladgreens.


*Note:Chooseyourchic enbreastfromthebutchersectionofyourgrocerandas

thebutchertogrindthem,ifyoudonthaveawayofgrindingforyourself.

CHICKENZUCCHINIBAKE

1lb.chic enbreast,cubed1med.onion,diced8c.zucchini,sliced1clovegarlic,minced

1(14oz.)candicedtomatoes1(8oz.)cantomatosauce1t.Italianseasoningc.waterSaltandpeppertotaste

Preheatovento375oLightlymistalargenon-stic

s

illetwitholiveoilpanspray.Coo

cubedchic enins illetovermedium-highheatuntilnolongerpin .Reduceheattomedium;addonion,garlic,tomatoes,tomatosauce,waterandseasonings.Heatthroughuntilthic enedandbubbly.Mista9x13ba ingdishwitholiveoilpanspray.Evenlyspread1c.chic

enmixtureinbottomofba

ingdish.Layer4c.zucchiniovertop.Spoonhalveofchic enmixtureevenlyovertop

offirstlayerofzucchini.Repeatlayerswithremainingzucchiniandchic

enmixture.Coverwithfoilandba efor1houroruntilzucchiniistender.

Ma es4.21/2c.servings

Calories:190per.ServingFat:3g.


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GRILLEDCHICKENPICCATA

1lb.chic enbreast2lrg.lemons1t.lemonzestt.crusheddriedrosemaryt.saltt.freshgroundblac pepper2T.ICantBelieveItsNotButterSpray1T.capers,drainedt.driedparsley

Preheatgrilltomedium.Halveandjuice1lemon(shouldhaveabout3T.)setjuiceaside.Sliceremaininglemoninto8verythinslicesandsetaside.Placechic enbreastonalargeplate.Inasmallbowlcombine,lemonzest,rosemary,saltandpepper.Sprin lethemixtureevenlyoverbothsidesofthechic enbreast.Rubinwithyourfingers.Arrangetwoslicesoflemonontopofeachchic enpiece,overlappingifnecessary.Placechic enongrillandcover.Grillfor15-18minutesoruntilnolongerpin

andjuicesrunclear.Meanwhile,inasmallsaucepancombinethelemonjuice,ICantBelieveItsNotButterSpray,capersandparsley.Heatthrough.Removechic entoservingplatesanddrizzlewithwarmlemoncapersauce.


ITALIANCHICKENBUNDLES

1lb.chic enbreast1med.tomato,slicedinto8thinslicesmed.redonion,slicedintoringsandseparated1c.rawspinachstemstrimmed1(8oz.)cantomatosaucec.waterItalianseasoning

GarlicsaltPepper8woodentoothpic

s

Preheatovento375oPlacechic enbreast,smoothsidedown,betweentwopiecesofplasticwrap.Withflatsideofameatmallet,poundlightlyto-inchthic ness.Removetoplayerofplasticwrap.Oneachbreast,layertwoslicesoftomato,3-4slicesofredonion,and6-8spinachlea


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ves.Sprin lechic

enwithdesiredamountofItalianseasoning,garlicsaltandpepper.Startingfromtheshortside,rollupeachbreast.Securewithwoodentoothpic s.Lightlymistaba ingdishwitholiveoilpanspry.Placeeachchic

enbreastintopreparedba

ingdish,withtoothpic sfacingup.Inasmallbowl,whis

together,tomatosauce,waterandt.Italianseasoning.Poursauceovertopofchic

en.Coverwithfoil.Ba

efor35-40minutesuntilchic

enistenderandnolongerpin .Placeeachbundleonaservingdishandspoonremainingsauceovertop.

Ma

es4servingsCalories:162perservingFat:3g.

LITELEMONCHICKEN

1lb.chic enbreast2t.garlicpowder

2t.lemonpeppert.seasonedsalt1c.freshsqueezedlemonjuice4lemonslices,optional

Preheatovento400oInasmallbowlcombine,garlicpowder,lemonpepperandseasonedsalt.Mixtoblend.Placechic enonalargeplate,andrubevenlywithseasoningmixture.Coverwithplasticwrapandrefrigeratefor15minutes.Heatalargenon-stic s illetovermedium-highheatandmistlightly

witholiveoilpanspray.Removechic

enfromrefrigeratorandplaceintoheateds illet.Coo chic en2-3minutesperside,untilbrowned.Lightlymistaba ingdishwitholiveoilpansprayandplacechic en,smoothsideupintoba ingdish.Pourlemonjuiceoverthechic en,andtopeachwithalemonslice.Ba efor18-20minutesoruntilnolongerpin andjuicesrunclear.Removefromoven,bastewithpanjuices.Letstand5minutesbeforeserving.


MUSTARDBAKEDCHICKEN

1lb.chic

enbreastc.brownmustard(Iusespicybrown)1T.soysauce2p ts.Splendaorothersugarsubstitute


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Preheatovento425oLightlymistashallowba ingdishwitholiveoilpanspray.Placechic en,smoothsideupintotheba ingdish.Inasmallbowlstirtogethermustard,soysauce,andSplenda.Brushmustardmixturegenerouslyovereachchic enbreast.Ba euncoveredfor20minutesoruntilnolongerpin ,brushingwithmustardmixturehalfwaythroughcoo ing.


CHICKENWITHONIONCILANTRORELISH

1lb.chic enbreastc.onion,coarselychoppedc.freshcilantrot.saltt.pepper

3T.freshsqueezedlimejuice2med.limes,halved

Inafoodprocessorcombineonion,cilantro,saltandpepper.Processuntilmixtureisveryfinelychopped.Dipchic eninlimejuiceandgrillorbroilfor6to8minutes.Turnchic enoverandspreadwithonioncilantrorelish.Coo for6to8minutesoruntilnolongerpin .Servewithhalfalime.

Ma es4servings

Calories:160perservingFat:3g.

ORANGEGINGERCHICKEN

1lb.chic enbreastc.soysaucec.chic enbrothc.freshsqueezedorangejuice1t.groundginger

1clovegarlic,minced

InagallonsizeZiploc bagcombine,soysauce,chic enbroth,orangejuice,gingerandgarlic.Sealbagandmixwell.Addchic enandmarinadefor2-6hours.Preheatgrilltomedium.Removechic

enfrombagandreservemarinade.Grillchic enfor8-10minutogurt1lemon,juiced


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3clovesgarlic,minced1t.driedbasil1t.groundgingerDashofcrushedredpepperfla es

Putallingredients,exceptchic

en,inagallonsizeZiploc

bag.Sealbagandmixwell.Addchic

entobag.Sealandmarinateatroomtemperaturefor30minutesorforseveralhoursinrefrigerator,turningbagafewtimestocoatchic

en.Removechic

enfrommarinadeandgrillorba

eat375ofor15-18minutesoruntilchic

enisnolongerpin

.

Ma


*Note:Thisrecipeisalsoagreatmarinadeforfish.Ibroilorba emyfish,asitturnsoutbetterforsuchasmallandthinportion.

Fish

&Shrimp

SHRIMPSTUFFEDTOMATO

1lb.coo edsaladshrimp8greenonions,thinlysliced1stal celery,finelychopped

1clovegarlic,minced1t.CajunorBlac enedwitholiveoilpansprayandpreheatovermediumhighheat.Addonion,celery,asparagus,broccoli,andcauliflower.Coo

andstiruntilvegetablesarealmosttender.Addshrimp,soysauce,crushedredpepper,andSplenda.Coo andstirfor3-5minutesoruntilshrimpispin

andopaque.


FABULOUSTUNASALAD

4oz.WhiteAlbacoretuna,inwater,drained1lrg.radish,grated1greenonion,slicedstal celery,thinlyslicseasoning


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c.fatfreemayonnaise1t.Worcestershiresauce1headromainelettuce,chopped4Med.tomatoes2med.lemons,halved

Placefirst7ingredientsintoamediumbowlandstirwelltocombine.Refrigerateuntilserving.Corethetomatoesandcuteachinto8sections,leavingthesectionsconnectedatthebottom.Dividethelettuceamong4servingplatesandtopeachwithatomato,splayingoutthesectionsslightly.Stuffeachtomatowithequalamountsofshrimpsalad.Servewithalemonhalftobesqueezedovertop.


FISHFILLETSWITHSALSAVERDE

1lb.whitefish1med.lime,juicedc.greensalsa2T.cilantro,freshsnippedSaltandpeppertotaste

Preheatbroiler.Placefishonalargeplate.Pourlimejuiceequallyoverfishandsprin lewithsaltand

pepper.Lightlymistabroilerpanwitholiveoilpanspray.Placefishontopanandtuc underanythinedges.Broil4inchesfromheatfor6-8minutesoruntilfishfla

eseasilywithafor

.Placegreensalsaandcilantroinasmallbowlandstirtogether.Placecoo edfishontoservingplatesandtopeachwith2T.ofsalsaverde.Servewithalimeorlemonwedge.


CITRUSSHRIMP

1lb.rawshrimp,peeledanddeveined2T.ICantBelieveItsNotButterSprayc.freshsqueezedorangejuice1t.orangezest2clovesgarlic,minced


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1t.driedthymeSaltandpeppertotaste

Rinseshrimp,patdrywithpapertowels.Setaside.Heatalarges

illetovermediumhighheat.AddICantBelieveItsNotButterSpray,orangejuice,orangezest,garlic,andthyme.Bringtoaboil,stirringconstantly.Reduceheat,simmerfor1minute.Addshrimp,coo

andstirfor3-5minutes,untilshrimpispin

andopaque.

Ma


FISHTACOSALAD

1lb.Orangeroughyorotherwhitefish1t.Blac enedorMexicanseasoning

12c.shreddedcabbageredonion,diced4med.limes,juicedc.freshsnippedcilantro8T.salsa

Preheatovento400oLightlymistaba ingsheetwitholiveoilpanspray.Placefishonba ingsheetandsprin lewithblac enedseasoning.Ba efor12-15minutesoruntilfishfla eseasilywithafor .Removefromovenandcoolslightly.Placeshreddedcabbage,redonion,andcilantrointoal

argemixingbowl.Pourlimejuiceovertopofcabbageandtosswell.Divideequallybetween4saladplatesandtopcabbagewithcoo

edfishfilletandsalsa.


SPICEDSCALLOPS&SHRIMP

lb.bayscallopslb.rawshrimp,peeledanddeveined8greenonions,sliced1p t.Splendaorothersugarsubstitute1T.freshcilantro,choppedSalttotaste

SpiceMix:


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3clovesgarlic,peeled1in.piecefreshginger,peeled2t.mildcurrypowder2T.fishsauceortotastec.water

Firstma

ethespicemix:Putallingredientsinafoodprocessorfittedwithametalbladeandprocessuntilsmooth.Heatalargenonstic s illetovermediumheat.Lightlymistwitholiveoilpanspray,addthespicemixandcoo ,stirringfor30seconds.Turnheatuptomedium-high;addscallops,shrimp,greenonion,andSplendatos illet.Stir-fryforabout3-5minutes,untilshrimparepin

andscallopsarefirm.Removefromheatandstirinfreshcilantro.


GARLICSHRIMPSTIRFRY

1lb.rawshrimp,shelledanddeveined1med.onion,slicedandseparatedintorings2stal scelery,cutintoinchpieces12spearsasparagus,cutintoinchpieces2c.broccoli,choppedintosmallpieces2c.cauliflower,choppedintosmallpieces4clovesgarlic,mincedc.soysauce2p ts.Splendaorothersugarsubstitute

Dashcrushedredpepper

Lightlymistalarges

illetedT.FatFreeMayonnaise1T.freshsqueezedlemonjuiceLemonpeppertotasteMustardtotaste

Placeallingredientsinasmallbowlandmixwell.Serveinlettuceofchoice,asawrap,oronMelbatoast.Thisalsoagreatsaladtopperfor

greensofyourchoice,andalemonwedgesqueezedovertop.

Ma es1servingCalories:160perservingFat:4g.

HALIBUTSTEAKSWITHCUCUMBERSAUCE


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1lb.Halibutstea s,inchthic c.fatfreeplainyogurtc.cucumber,finelychoppedt.drieddillormintSaltandpeppertotaste

Preheatovento400oorgrilltomedium

Forsauce;Inasmallbowlstirtogetheryogurt,cucumberanddill.Coverandchilluntilserving.

Lightlymistaba ingsheetwitholiveoilpanspray.Placehalibutonba ingsheetandsprin lewithsaltandpepper.Ba eorgrillfor12-15minutesoruntilfishfla eseasily

whentestedwithafor

.Serveeachwith2T.cucumbersauce.


SHRIMPSCAMPI

1lb.rawshrimp,peeledanddeveined2T.ICantBelieveItsNotButterSpray2clovesgarlic,minced1T.freshsnippedparsleyor1t.dried2lemons,juicedc.chic enbrothDashcayennepepper

Heatalarges illetovermediumhighheat.AddICantBelieveItsNotButterSpray,garlic,parsley,lemonjuice,chic

enbroth,andcayennepepper.Bringtoaboilstirringconstantly.Boil

1minute.Addshrimp,coo

,whilestirringfor3-5minutesuntilturnshrimppin andopaque.


ORANGEROUGHYWITHSTRAWBERRYSALSA


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1lb.OrangeRoughyorotherwhitefish20lrg.strawberriesredonion,choppedfine2limes,juicedc.freshsnippedcilantro1jalapeno,choppedfine(Ichopmineinafoodprocessororblender.)

orange,juicedSaltandpeppertotaste

Forsalsa:Marinatechoppedonioninthefreshsqueezedlimejuice,whilepreparingtheothersalsaingredients.Removestemsfromstrawberrieswashanddiceintosmallcubes.Placeintoamediummixingbowl.Add;cilantro,jalapeno,

orangejuice,andtheonionlimemarinade.Stir.Refrigerateuntilreadytoserve.

Preheatoven400oLightlymistaba ingsheetwitholiveoilpanspray.Placefishonba ingsheetandsprin lewithsaltandpepper.Coo for12-15minutesoruntilfishfla eseasilywithafor .Placefishonservingplatesandspoonstrawberrysalsaovereachfillet.

Ma es4servingsSalsama es4.c.servingsCalories:37perservingFat:0g.

Fishandsalsatogether


ORANGEONIONGLAZEDORANGEROUGHY

1lb.OrangeRoughy1lrg.onion,thinlyslicedandseparatedintoringsc.freshsqueezedorangejuice1t.driedbasil

Saltandpeppertotaste

Preheatovento400o

Lightlymistaba

ingsheetwitholiveoilpanspray.Placefishonba

ingsheetandsprishonaservingplateandspoononionglazeovertop.


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Rinseshrimp;patdrywithpapertowels.Inasmallbowltosstogethertheshrimpandfajitaseasoning;setaside.Lightlymistalargenon-stic

s

illetwitholiveoilpansprayheatovermediumhighheat.Carefullyaddthelemonjuice,shrimpandgarlic.Coo andstirfor3-5minutesuntiltheshrimparepin

andopaque.Removefromheatandsetaside.Dividespinachequallyamong4servingplatesandspoonspicedshrimpovertop.ServewithDe-Light

UN-FRIEDTILAPIA

Ilb.Tilapia,orotherwhitefish4T.finelygroundMelbatoast,processinablenderorfoodprocessor1t.driedthyme1t.driedbasil

t.garlicpowdert.lemonpepper1t.Blac eningseasoning,ortotaste

Preheatovento400oLightlymistaba ingsheetwitholiveoilpanspray.PutMelbacrumbsandallseasoningsonaplate.Mixwell.Coatbothsidesoffishfilletswithcrumbmixtureandtransfertoba ingsheet.Placeba ingsheetonbottomrac ofoven.Ba efor20minutesoruntilfishfla esandisgoldenbrown.Servewithalemonwedge.


Beef

BEEFSTUFFEDTOMATO

1lb.extraleangroundbeef4lrg.tomatoes

med.onion,chopped2stal

scelery,chopped1smallzucchini,grated1clovegarlic,minced1t.cumin


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Preheatovento350oCuttopsofftomatoes;scoopoutpulpandreserve.Browngroundbeefinalarges

ittleovermedium-highheat.Addtomatopulp,onion,celery,zucchini,garlicandseasonings.Coo

andstiruntilvegetablesaretender.Removefromheat.Lightlymistashallowba ingdishwitholivanyleftoverintothebottomofba

ingdish.Ba efor20minutes.Serveeachwithleftovermeatfromba ingdishspoonedaroundthetomato.


BAKEDITALIANSTEAK

1lb.leansirloinstea s,4oz.each

t.saltt.pepper1t.garlicpowder1(14oz.)candicedtomatoes1med.onion,halvedandsliced4c.zucchini,sliced1t.Italianseasoning

Preheatovento350oSprin lestea sevenlyonbothsideswithsalt,peeoilpansprayandplaceeachtomatointotheba ingdish.Stuffeachtomatoshellequallywiththemeatmixture,spooningpper,andgarlicpowder.Preheatalarges illet

overmediumheat,andmistlightlywitholiveoilpanspray.Placestea

sintos illetandcoo brieflyuntilbrownedonbothsides.Transferstea stoaba ingdish.Inalargebowl;combinetomatoes,onion,zucchini,andItalianseasoning.Pourevenlyovertopofstea s.Coverdishwithfoil,ba efor1to1hoursoruntilstea saretender.


HCGBURGER

1lb.extraleangroundbeeforveal4WasaMultigrainFlatbreadmed.onion,sliced1med.tomato,sliced24pic leslices


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4lettuceleavesYelloworSpicyBrownmustardSeasoningsofyourchoice

Dividegroundbeefinto4equal4oz.portions.Shapeeachportionintoanoblongpatty,aboutthesizeandshapeoftheflatbread.Seasonpatties,andgrillorbroilthepattiesuntilnolongerpin

.Spreadeachofthe4flatbreadswithmustardandtopwithcoo

edpatties,onion,tomato,pic

le,andlettuce.Youcanalsoservewrappedinlettuce.

Ma


SAUERKRAUTANDMEATBALLS

Meatballs:

1lb.extraleangroundbeef1lrg.eggwhite2t.onionpowder1t.driedparsley1clovegarlic,mincedSaltandpeppertotaste

Cabbage&Kraut:

1smallheadcabbage,chopped1med.onion,chopped2c.tomatojuice1(16oz.)jarofsauer raut

2c.water

Inalargemixingbowl,combineingredientsformeatballsandmixwell.Forminto16equalballsandsetaside.Inalargesaucepan,startlayeringwithalayerofcabbageonthebottom,onion,4meatballs,andsauer raut.Repeatlayersuntilallingredientsareused.Pourtomatojuiceandwaterevenlyovertop.Overmedium-highheat,bringtoaboil.Reduceheattolowandsimmer,covered,for30minutes.

Ma es4servingswith4meatballseachCalories:205Fat:5g.

STEAK&ASPARAGUSSTIR-FRY


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1lb.leansirloin,cutintothinstripsinchwideand2incheslong*4c.asparagus,stemsremoved,cutinto1inchpiecesc.beefbrothc.greenonion,coarselychopped4clovesgarlic,coarselychopped2T.freshginger,peeledandcoarselychoppedmed.redonion,sliced2T.soysauce

Steamtheasparagusuntilbrightgreenbutstillfirm,about2minutes.Drain;rinsewithcoldwatertostopcoo

ing;drainagain.Combinecupbeefbroth,greenonion,garlic,andgingerinafoodprocessororblender.Pulseuntilthemixtureismincedandsetaside.

Heatalarges illetovermedium-highheatandmistlightlywitholiveoilpanspray.Addthestea strips,redonion,andsoysauceandsautfor4minutes,oruntilbeefisnearlycoo ed.Addthegreenonionmixtureandremainingcupofbroth,bringtoaboil.Addasparagustothes illetandstiruntiltheasparagusiscoo edthrough,about3minutes.Div

ideamongfourdinnerplates,serveimmediately.

*Note:Itiseasiertoslicebeefthinlyifyouplaceitinthefreezerforabout30minutesfirst.Ialsouse itchenshearstocutthebeef.

Ma es4servingsCalories:195Fat:6g.

NEW-FASHIONEDMEATLOAF

1lb.(95%)leangroundbeeforvealc.spinachleaves,choppedmed.onion,minced1lrg.eggwhite,lightlybeaten2t.horseradish2t.Italianseasoning1t.Worcestershiresauce1clovegarlic,mincedt.salt

Preheatovento350oLightlymistan8x4x3nonstic loafpanwitholiveoilpanspray.SetasideInalargemixingbowl,addbeeforveal,spinach,onion,eggwhite,horseradish,Italianseasoning,Worcestershiresauce,garlic,andsalt.Withhandsorafor ,mixwell.Transferthemixturetothepreparedloafpan.Pressevenlyontothepan,pattingthetopflat.Ba efor30minutes,oruntilnolongerpin .Letmeatloafsitfor10minutesbeforecuttinginto8slices.


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Ma

es4servings;2sliceseachCalories:165perservingFat:5g.

STEAK&SPINACHSPIRALS

1lb.leansirloinstea

s,4oz.each1c.spinach,looselypac ed2greenonions,chopped1clovegarlic,mincedc.soysauceSaltandpeppertotaste

Preheatgrilltomedium.Removestemsfromspinachleaves.Layerleavesontopofeachother;slicecrosswiseintothinstrips.Inamediumbowlcombinespinachstrips,greenonion,garlic,and2T.ofthesoysauce.Stirandsetaside.Trimfatfromeachstea .Scorestea sonbothsidesbyma ingshallowcuts

at1-inchintervalsinadiamondpattern.Placestea

sbetweentwopiecesofplasticwrap.Poundstea slightlywithflatsideofmeatmallet,toinchthic ness.Removetoplayerofplasticwrap.Sprin lestea swithsaltandpepper.Spreadspinachmixtureequallyoverstea s.Startingfromshortside,rollupstea s.Securewithwoodentoothpic sat1inchintervals,startinginchfromend.Coverandgrillfor14-18minutesformediumdoneness,turningonceandbrushingwithsoysauce.Removefromgrillandsliceeachstea betweentoothpic s.Removetoothpic sbeforeplacingonservingplates.


STUFFEDSWEETONION

1lb.extraleangroundbeef4lrg.sweetonions

2c.spinach,chopped2stal scelery,choppedfine1clovegarlic,minced1eggwhite,slightlybeatenc.FatFreesourcream1t.Italianseasoning

Preheatovento350oCuttopsandbottomsfromeachonionandcarefullyremoveseveralinsidelayers,starting


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withthecenterandwor ingout.Leaveenoughoutsideshellforoniontostandaloneaftercenterisremoved.Setaside,andsaveenoughonioncenterstoprovidecupchoppedoniontomixwithstuffing.

Browngroundbeefinalarges illetovermedium-highheat.Draingreaseifneededandsetasidetocoolslightly.Inalargebowlcombinechoppedonion,spinach,celery,garlic,eggwhite,fatfreesourcream,seasonings,saltandpeppertotaste.Addbeefandmixallingredientswell.Lightlymistaba

ingdishwitholiveoilpansprayandplaceeachonionshellinside.Stuffeachonionshellequallywithbeefmixture,spooninganyleftoverintothebottomofba

ingdish.Coverandba

efor35to40minutesoruntilonionsaretender.Serveeachwithleftovermeatfromba ingdishspoonedaroundtheonionandtopwithsourcreamfluff.


ZUCCHINISPAGHETTI

Zucchininoodles:

4mediumzucchiniOliveoilpanspray

Cutendsfromzucchini.Withavegetablepeelerorsharp

nife,slicezucchiniverythinlylengthwise,ma ingnoodles,orgrateusingalargeshredcheesegrater.

Heatalarges illetovermedium-highheat.Lightlymistwitholiveoilpanspray,addzucchini.Sautandstiruntilzucchiniistender-crisp.Removefromheatand eepwarm.

Spaghettisauce:

1lb.extraleangroundbeefmed.onion,chopped2clovesgarlic,minced2(14oz.)canscrushedtomatoandgarlic.Coo ,stirringoccasionally,untilbeefisbrownandnolongerpin .Draingreaseifneeded.Reduceheattolowes2T.tomatopastec.water1p t.Splendaorothersugarsubstitute,optional


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1t.driedoregano1t.Italianseasoningt.driedbasilSaltandpeppertotaste

Setalargesaucepanovermediumheat.Addcrumbledgroundbeef,onion,.Addcrushedtomatoes,tomatopaste,water,Splenda,andseasonings.Stirtomix.Simmerfor10minutesforflavorstoblend.Dividezucchinievenlyamong4servingplatesandspooncupofsauceovertop.

Ma


Soups&Stews

CHICKENCABBAGECHILI

1lb.chic enbreast,coo edandshredded12c.shreddedcabbage8c.chic enbroth1(14oz.)candicedtomatoeswithgreenchilies1clovegarlic,mincedmed.onion,chopped1t.chilipowder1t.cumin


Inalargestoc pot,addcabbage,broth,tomatoesandchilies,garlic,andonion.Bringtoaboil;addspicesandreduceheattolow.Simmeruncovered,stirringoften,untilcabbageistender.Addcoo edandshreddedchic enatlastfewminutesofcoo ingtoheatthrough.

Ma es4servings;3cupseachCalories:187perservingFat:3g.

ITALIANVEALSTEW

1lb.vealorbeef,1-inchcubescutforstew2c.beefbroth8c.cabbage,coarselychopped2stal scelery,cutintoinchpieces4greenonions,cutintoinchpieces2clovesgarlic,minced


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1(14oz.)candicedtomatoes1(8oz.)cantomatosauce1bayleaft.crushedrosemary1t.ItalianseasoningSaltandpeppertotaste

Coo

ingtime7-9hours

Placeallingredientsintoa4quartorlargercroc

potorslowcoo

er.Stirwell.Cover;coo onlowfor7-9hoursuntilmeatisverytender.Removebayleafbeforeservinion,chopped1clovegarlic,minced1T.FajitaorotherMexicanseasoningc.freshsnippedcilantroSaltandpeppertotaste

Inalargestoc potcombinechic enbroth,zucchini,andtomatoeswithchilies,onion,garlic,andseasoning.Bringtoaboilovermedium-high;reduceheat.Simmercoveredfor15-20minutesoruntilzucchiniistender.Stirincoo edchic en;heatthrough.Justbeforeservingstir

insnippedcilantro.

Ma es4servingsof2cupseachCalories:190perservingFat:3g.

CHICKENEGGDROPSOUP

1lb.chic enbreast,coo edandshredded8c.cabbage,shredded1smallzucchini,gratedor2c.spinach

1med.onion,chopped1clovegarlic,minced8c.chic enbroth2eggwhites,lightlybeang.

Ma es4servingsof2cupseachCalories:242perservingFat:6.5g.

CHICKENFAJITASOUP

1lb.chic

en,coo

edandshredded6c.chic enbroth4lrg.Zucchini,sliced1(14oz.)candicedtomatoeswithgreenchilies1med.otenc.soysaucet,whitepepperSalttotaste

Addbroth,soysauce,whitepepper


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andsalttoalargestoc pot.Bringtoaboilovermedium-highheat.Slowlydrizzleeggwhitesintobroth;stirringconstantlyinafigure8motion.Addcabbage,zucchini,onion,andgarlic.Reduceheatandsimmeruntilcabbageistender.Addcoo edchic

enduringlastfewminutesofcoo ing,toheatthrough.


BEEFtiltheyarecool.Drainwell.Inamediumbowl,whis thedressingingredientsuntilwellblended.Addgreenbeans,ginger,andredoniontodressing,tosswell.Serveimmediately.

Ma es4servingsof1cupeach


ITALIANSTEWEDTOMATOES&ZUCCHINI

8c.zucchini,halvedlengthwiseandslicedintoinchslices2(14oz.)cansdicedtomatoes1med.onion,slivered2clovesgarlic,minced1t.ItalianseasoningSaltandpeppertotaste

Placeallingredientsinalargesaucepan;stirwell.Placeonstovetopovermedium-highheatandbringtoaboil.Reduceheatandsimmer,coveredfor15-20minutes.Stirringoccasionallyuntilzucchiniistender.

Ma

es4servingsof2cupseachCalories:89perservingFat;0g.

LEMONGARLICBROCCOLI

4c.broccoliflorets1med.lemon,juicedt.saltt.pepper1clovegarlic,minced


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Steambroccoliovermedium-highheatuntiltender.Meanwhile;inaservingbowl,combinelemonjuice,salt,pepper,andgarlic.Addbroccoli.Tosstocoatandserveimmediately.

Ma es4servingsof1cupeachCalories:37perservingFat:0g.

ROASTEDCAULIFLOWER

8c.cauliflowerfloretsmed.redonion,sliced

ICantBelieveItsNotButterSpray

2t.Mrs.DashGarlic&HerbBlendorseasoningofchoiceSaltandpeppertotaste

Preheatovento425oInalargebowlcombinecauliflower,onion,andseasonings.Mistwith10sprays

ofICantBelieveItsNotButterSpray;tosswell.Transfertoa9x13ba ingdishandistwith10morespraysofICantBelieveItsNotButterSpray.Ba efor20-25minutes,stirringonceuntillightlybrownedandcrisp-tender.


CUCUMBERAPPLEMINTSALAD

4med.cucumber,peeledanddiced1med.apple,gratedordicedc.FatFreeplainyogurt1med.lemon,juiced12mintleaves,thinlyslicedSaltandpeppertotaste

Inamediumbowl;combinecucumber,apple,yogurt,lemonjuice,andmint.Stirwelltomix.Addsaltandpeppertotaste.Chilluntilserving.

Ma

es4servingsofcupeachCalories:32Fat:Trace

SWEET&SOURREDCABBAGE

1lrg.headredcabbage,chopped1med.apple,coredandgrated


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1med.onion,slivered3T.redwinevinegar1p t.Splendaorothersugarsubstitutet.cinnamon1clovegarlic,mincedSaltandpeppertotaste

Preheatovento300o

ANDCABBAGESTEW

1lb.(95%)leangroundbeefmed.onion,chopped2stal scelery,withleaves,chopped12c.cabbage,shredded4c.beefbroth1clovegarlic,mincedt.driedparsleyt.onionsaltt.celerysaltPeppertotaste

Inalargestoc potaddcabbageandbeefbroth.Coverandheatonmedium-highu

ntilboiling,reduceheattolow.Inalargenon-stic s illetbrowngroundbeefanddraingreaseifneeded.Tobrownedbeefadd;onion,celery,garlicandseasoning.Coo andstiruntilvegetablesareslightlytender.Addbeefmixturetocabbage.Simmeruncovered,onlowuntilcabbageistender.

Ma es4servingsof2cupseachCalories:198perservingFat:4.5g.

ZUCCHINIREDCHILI

1lb.leanstewmeatorgroundbeef4med.zucchini,slicedlrg.onion,chopped2clovesgarlic,minced1(14oz.)candicedtomatoeswithgreenchiliest.driedoreganoT.cumin

T.chilipowdert.papri a1(8oz.)cantomatosauce1c.beefbrothSaltandpeppertotaste

Coo

ingtime;5-7hours

Brownbeefcubesinalargernon-stic s illet.Inanelectriccroc potofslowcoo er,combine


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CURRIEDCAULIFLOWER

4c.cauliflowerfloretsc.chic enbrothmed.onion,slicedandseparated1t.currypowderDashcrushedredpepperfla

esSalttotaste

Steamcauliflower,untilcrisp-tender.Heatamediumsaucepanovermediumheat.Addonionsandchic enbroth;coo andstiruntilonionsarejusttender.Stirincurrypowder,redpepperfla es,andsalttotaste.Removefromheat,addcauliflower,andtosswelltocoat.


ROASTEDFENNELANDONIONS

2fennelbulbs1lrg.onion,cutinto1-inchwedges

ICantBelieveItsNotButterSpray

t,crushedfennelseedsorItalianseasoningt.saltt.pepper

Preheatovento400oTopreparefennel,cutoffanddiscardupperstal s.Removeanywiltedouterlayersandcutathinslicefromfennelbase.Washfennelandcutinhalflengthwise.Cutlengthwiseintowedgesabout1inchthic .Placefennelandonioninashallowroastingpan.Sprayevenlywith10-15spraysofICantBelieveItsNotButterSpray.Sprin lewithfennelseeds,saltandpepper.Stirtocoat.Roastfor35-40minutesoruntillightbrownandtender,stirringtwice.

Ma es4servingsofapprox.1cupeach


GINGERVINAIGRETTECUCUMBERS

4lrg.cucumbers,peeledandsliced1sm.redonion,slivered2med.tomatoes,slicedintosections


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1T.freshgratedginger1c.ricevinegarc.watert.saltt.pepper

Combineallingredientsinamediumbowl.Stirwellandchillovernight,stirringoccasionally.

Ma

es4servingsof1cupseachCalories:28.5perservingFat:0g.

FRIEDCABBAGE

8c.cabbage,shredded1med.redonion,slivered3clovesgarlic,mincedT.Mrs.DashGarlicandHerbBlendSalttotaste

Heatalargenonstic s illetovermedium-highheatandmistlightlywitholive

oilpanspray.Addcabbage,onion,garlic,andseasonings.Stirandfryfor4-6minutesoruntilcabbageitcrisp-tender.


GINGERTOMATOSALAD

3T.ricevinegar

1T.freshginger,gratedorminced1p t.Splendaorothersugarsubstitute2c.cherryorgrapetomatoes,halvedmed.redonion,slicedSalttotaste

Inasmallbowl,whis togetherrice

vinegar,ginger,Splenda,andsalt.Add

tomatoesandonion.Tossgentlytocoat.Coverandchillfor1-4hours.Eatasisorserveoverfreshcutgreens.

Ma es4servingsofcupeachCalories:25Fat:0g.

GREENBEANTOSS


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1lb.freshgreenbeans1T.freshginger,peeledandfinelychopped1med.redonion,slivered

Dressing:4t.drymustardpowder1T.coldwater2T.soysauce2T.ricevinegar

Trimandcutgreenbeansinto1-inchlengths.Coo inrapidlyboilingwater,about5minutesoruntilcrunchy-tender.Drainbeans,immerseincoldwatertostopthecoo ingunLightlymista9x13ba ingdishwitholiveoilpanspray.Placeallingredientsintoalargemixingbowlandmixwell.Transfercabbagemixturetopreparedba ingdishandcover.Ba efor2-2hours,stirringonceortwice,untilcabbageistender.

Ma es4servingsofapprox.1cupseach


CURRIEDTOMATOES&ZUCCHINI

2(14oz.)cansdicedtomatoes4med.zucchini,halvedlengthwiseandslicedintoinchslices1med.onion,chopped1T.currypowdert.groundgingerc.water


Heatalargesaucepanovermedium-highheat.Lightlymistwitholiveoilpanspray.Addonionandcoo untiltender.Stirincurrypowderandginger.Coo brieflytobrowncurryandbringoutflavor.Stirintomatoes,zucchini,water,saltandpepper.Bringtoaboil.Reduceheattolow.Simmerfor20-30minutes,untilzucchiniistender.


SWEET&SPICYCOLESLAW

6c.greencabbage,shredded2c.redcabbage,shredded2med.tomatoes,seededandchopped6greenonion,coarselychopped1-2jalapenopeppers,seededandfinely


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choppedc.cidervinegar2-3p ts.SplendaorothersugarsubstituteSalttotaste

Combinecabbage,tomato,greenonion,andjalapenoinalargeservingbowl.Inasmallbowlmix;vinegar,Splenda,andsalt.StirwelluntilSplendaandsaltaredissolved.Pourovercabbageandtosswell.Coverandchillatleast2hoursbeforeserving.Tossagainbeforeserving.

Ma

es4servingsof2cupseachCalories:54.5perservingFat:0g.

SWEETSIMMEREDCABBAGE

8c.cabbage,chopped1c.chic enbroth1t.driedparsley

1-2p

t.SplendaorothersugarsubstituteSaltandpeppertotaste

Placeallingredientsinalargestoc potandstirwell.Placeonsuntilcabbageistender.


WILTEDSPINACH&Mtovetopovermedium-highheatuntilboiling.Reduceheattolow,coverandsimmer,stirringonceortwice,for20-25minutesUSHROOMS

redonion,slicedandseparated1lb.mixedfreshmushrooms,wash&slice,removinganytoughstems4clovesgarlic,minced1t.McCormic SaltFreeAll-Purposeseasoningorseasoningofchoice12c.spinachleavesSaltandpeppertotaste

Lightlymistalarges

illetwitholive-oilpanspray.Heatovermedium-highheat;addonion,coo

andstirfor2-3minutes.Addmushrooms,garlic,andseasonings.Coo

andstiruntilmushroomsaretender.Addspinachandstirtowiltbriefly.Serveimmediately.

Ma



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Sauces&Dressings

COCKTAILSAUCE

1c.HeinzReducedSugarorOneCarb

etchup3T.freshsqueezedlemonjuice1t.groundhorseradishortotasteT.WorcestershiresauceFreshgroundblac peppertotaste

Combineallingredientsinasmallbowlandstirwell.Refrigerate.

Ma esapprox.1cup;servingsizeof1tablespoonCalories:5perservingFat:0g.

ASPARAGUSGUACAMOLE

1lb.asparagusendstrimmedandcutinto1-inchpieces1lime,juicedc.freshcilantrostemsremovedandfinelychopped

c.salsat.cumint.chilipowderGarlicsaltandblac

peppertotaste

Steamorboilasparagusuntilverytender.Drainandrinseundercoldwatertocoolcompletely.Drainwell.Placecooledasparagusinafoodprocessorfittedwithachoppingblade;processfor30-60secondsuntilsmooth.Transferasparagustoasmallbowl.Addlimejuice,cilantro,salsa,and

seasonings.Stirwelltocombine.Refrigerate.Serveovermeat,saladgreens,Melbatoast,andinlettucewraps;alsoma esagooddipforvegetables.

Ma

esapprox.2cups;servingsizeof2tablespoonsCalories:8perservingFat:0g.


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CREAMYRANCHDRESSING

1c.FatFreecottagecheeset.garlicpowdert.onionpowder2t.whitewinevinegarc.s immil 1t.choppedchives

Pureeallingredientsinafoodprocessororblender.Refrigerateintightlysealedcontainer.

Ma esapprox.1cups;servingsizeof2tablespoonseachCalories:20perservingFat:0g.

DE-LIGHTVINAIGRETTE

1c.chic enbrothc.greenonion,chopped

c.freshparsley,stemsremoved2T.redwinevinegar1t.Dijonorcoursegroundmustard1clovegarlic,mincedt.drieddill

Inacoveredblender,combineallingredients.Covertightlyandblenduntilsmooth.Refrigerateforatleast2hours.Serveoversaladgreensoruseasamarinadeformeats.

Ma

esapprox.2cups;servingsizeof2tablespoonsCalories:10perservingFat:trace

HONEY-LIMEDRESSING

c.freshsqueezedlimejuicec.redwinevinegar2T.sugarfreehoney2T.freshcilantro,finelychopped

2clovesgarlic,minced

Mixallingredientsinasmallbowluntilcombined.Refrigerate.Alsoma esagreatmarinadeforchic enandfish.

Ma esapprox.cup;servingsizeis2tablespoonsCalories:31perservingFat:0g.


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HORSERADISHSAUCE

c.FatFreeMayonnaisec.FatFreesourcream1T.Dijonmustard2greenonions,finelychopped2t.groundhorseradish

Placeallingredientsinasmallbowlandmixuntilwellblended.Refrigerate.Serveoverstea ,ormeatofyourchoice;alsoma esagooddipforvegetables.

Ma esapprox.cup;servingsizeis1tablespoonCalories:13perservingFat:0g.

HCGBBQSAUCE

c.HeinzReducedSugarorOneCarb etchup2t.driedmincedonionc.dillpic lerelish,nosugaraddedc.water1p t.Splendaorothersugarsubstitute1t.Worcestershiresauce2T.lemonjuicet.mustardDashcayenneDashblac pepperSalttotaste

Placeallingredientsinasmallsaucepanandbringtoaboil.Reduceheattolow,simmerfor20minutes,stirringoften.Refrigerate.Serveovergrilledchic

enorfish.

Ma esapprox.1cup;servingsize2tablespoonsCalories:7.5perservingFat:0g.

LITERANCHDRESSING

1c.FatFreeplainyogurt1p

t.Ranchsaladdressingmix3T.lemonjuicec.s immil

Combineallingredientsinasmallbowlandmixwell.Refrigerateuntilchilled.

Ma esapprox.1cups;servingsizeof2tablespoonseach


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Calories:10perservingFat:trace

SWEETCILANTROSAUCE

c.SugarFreehoneyc.waterc.chic

enbroth2T.redwinevinegar1T.lemonjuice1clovegarlic,mincedt.cornstarch2T.freshcilantrostemsremovedandchoppedfine

Placeallingredients,exceptcilantro,inasmallsaucepanandheatovermediumheat.Whis andboiluntilsaucethic ensandisbubbly.Removefromheatandstirinfreshcilantro.Serveoverfishorchic en.

Ma

esapprox.cup;servingsizeis2tablespoonsCalories:52.2perservingFat:0g.

FRESHTOMATORELISH

1lb.freshtomatoes3T.redwinevinegar1T.DijonorSpicyBrownmustard2T.watermed.redonion,chopped

t.salt3T.capers,drainedGroundblac peppertotaste

Dicetomatoesandplaceinamedium,glassorplasticbowl.Combineallremainingingredientsandmixwell.Coverandrefrigerate.Servewithfishorchic

en,oroversaladgreens.

Ma esapprox.2cups;servingsizeofcupeachCalories:220perservingFat:0g.

Hcg Diet Cookbook

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