Recipes for Favourite Phase 2 Meals

Hamburger/Tomatoe Soup………………………………………….Makes 4 Cups (2 servings )

200 g extra lean hamburger

1 28 oz can of diced tomatoes (no salt added)

2 garlic cloves (minced)

1 small shallot (minced)

1 tsp oregeno

1 tsp basil

1/4 tsp thyme

1/4 tsp cayenne pepper or to taste (optional)

1/4 C beef broth (reduced sodium)

fresh ground pepper

Fry diced shallots in 1/4 C beef broth until clear, add garlic and fry 5 minutes longer.

Add hamburger and fry until golden and cooked through (liquid should be all gone by this time) add can of diced tomatoes and 1/2 can of water. Add seasoning. Cook until liquid is evaporated to the desired thickness. Flavours will be blended the longer it cooks…it will become quite thick if left to cook until liquid is evaporated. (Tastes even better the next day heated up)

This recipe is very friendly for reduced salt….I add the desired salt when eating it at the table.

1 serving according to Fitday.com
402 calories

17 g fat (39%)

35 g Carbs (28%)

32 g protein (33%)

Cajan/Garlic Shrimp

3.5 oz peeled raw shrimp

1 garlic clove minced

1 small shallot minced

1/4 inch of ginger root grated

pinch of salt

cajan spice (recipe follows)

1/4 C apple cider vinegar

1 oz white wine (optional if you are a strict phase 2er)

In ramkin or other small oven proof dish..sprinkle cajan spice on shrimp to taste, the more the spicier. Add garlic, shallot, ginger and salt, mixing well to coat all shrimp.  Add vinegar or wine (or combo of both) until shrimp are covered.  Bake at 350 degrees for 15 – 20 mins until just pink…(overcooking will make them tough)

Calories according to FitDay:

with wine: 177 calories (5g (23%)Fat) (8g (17%) Carbs) (22g (49%) Protein) (3g (11%)Alcohol)

without wine: 157 calories (5g (21%)Fat) (8g (19%) Carbs) (22g (56%) Protein)

Cajun Spice Mix

9 tsp cayenne pepper

4.5 tsp black pepper

4.5 tsp sea salt

6 tsp oregano dried ground

6 tsp thyme dried

6 tsp fennel dries

6 tsp cumin ground

6 tsp cardamon ground

6 tsp garlic powder

6 tsp chile powder

6 tsp coriander dries

2.5 tsp paprika

Whirl together in grinder or mix together by hand and store in jar.

Spinach Salad with Shrimp and Strawberries

1 serving Cajan shrimp recipe above

1/4 cup apple cider vinegar

2 Cups baby spinach leaves

1/2 Cup sliced strawberries

Add vinegar to shrimp to make more liquid and heat until just heated through, pour over spinach and mix well, add sliced strawberries and mix again..Enjoy

Calories according to FitDay

with wine: 213 calories (5g (22%)Fat) (15g (23%) Carbs) (24g (46%) Protein) (3g (9%)Alcohol)

without wine: 193 calories (5g (24%)Fat) (15g (25%) Carbs) (24g (51%) Protein)