PHASE 4- Our Favorite Recipes

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PHASE 4- BREAKFAST

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PHASE 4- COTTAGE CHEESE PANCAKE WITH BANANA

1/3 Cup low fat, low sodium cottage cheese

1 large egg

2 Tbsp Whole-Wheat Flour

1/4 Tsp Cinnamon

1 Tbsp grape seed oil or unsalted butter

1 Tsp plus 1 Tbsp, concentrated apple juice

1 banana, chopped

Sprinkle of Cinnamon

In a medium bow, beat together cottage cheese, egg, whole-wheat flour, cinnamon, and 1 teaspoon apple juice with work until combined.

Heat 1 Tbsp grape seed oil or unsalted butter in a nonstick skillet over medium heat. Pour egg and cottage cheese mixture into the skillet when heated.

Cook until set and brown on one side. Flip over and spread 1 Tbsp apple juice on top.

Cook until puffed and brown on other side.

Serve with banana and sprinkle of cinnamon.

PHASE 4- BEEF

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PHASE 4- MEXICAN TACO STEW

Ingredients:

1/2 pound 85% lean ground beef or turkey

1 medium yellow onion, chopped

2 garlic cloves, finely chopped

2 tablespoons taco seasoning (gluten-free)

2 cups low-sodium chicken broth

1 large zucchini or summer squash, cut into small cubes

1 (15-ounce) can no-salt-added black beans, drained and rinsed

1 (14.5-ounce) can diced tomatoes

1 cup frozen corn kernels

1 cup medium salsa


Heat a large pot over medium heat. Add meat and cook, stirring occasionally, until browned, about 10 minutes. Use a slotted spoon to transfer cooked meat to a plate and set aside. In the same pot, cook onion and garlic until onion is translucent, about 6 minutes. Add meat back to pot and sprinkle mixture with taco seasoning to blend. Add broth, squash, beans, tomatoes, corn and salsa and simmer, covered, stirring occasionally, until the vegetables are cooked through and the mixture is thickened, 15 to 20 minutes.

PHASE 4- CHICKEN

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PHASE 4- STACHICKEN AND ARTICHOKES WITH FARRO

1 whole chicken, cut into 8 serving pieces

1 3/4 teaspoon fine sea salt, divided

2 teaspoons extra-virgin olive oil

8 cloves garlic, peeled and halved

4 artichokes

3/4 cup white wine

1 1/4 cup cups farro

3 tablespoons chopped fresh dill


Preheat the oven to 325°F. Sprinkle chicken on all sides with 1 teaspoon salt. Heat oil in a large skillet over medium-high heat. Add chicken and brown on all sides, turning pieces occasionally. Transfer pieces to a roasting pan. Discard excess fat from skillet, then add garlic and cook, stirring, until lightly browned. Add wine to the pan and reduce slightly, scraping bottom of pan to release any browned bits. Pour wine over the chicken.

Cut off and discard the top 2/3 of each artichoke. Run a paring knife around base of each, removing tough leaves until you get to tender yellow-green ones. Use a teaspoon to scoop out and discard the small petals and hairy chokes at the center of each artichoke, exposing the heart. Peel the stems. Cut artichokes in quarters and nestle them around the chicken in the roasting pan.

Cover securely with foil and roast until chicken is cooked through and artichokes are very tender, about 45 minutes.

Meanwhile, bring 2 cups water and remaining 3/4 teaspoon salt to boil in a medium saucepan. Add farro, lower heat, cover the pan and simmer until farro is very tender and water is absorbed, about 35 minutes. Transfer to a platter. Place chicken and artichokes on top, ladle the liquid and garlic in the pan over the top and sprinkle with dill.

PHASE 4- DESSERTS


PHASE 4- HONEY WALNUT BAKED APPLES

Large Apples for Baking

Raisins

Walnut Pieces

1 Tbsp Honey for each Apple

Cinnamon


Choose a variety of apple that bakes well such as McIntosh, Spy, or Ida Red.  Core the apples with a sharp knife leaving them whole.  Arrange apples in a baking dish.

Mix together enough raisins (or currants) and walnuts with honey to fill the cored-out apples.  Add cinnamon to this mixture according to taste.  

Fill the apples with honey mixture.  Bake at 350 degree F until apples are tender when poked with a fork, about 1 hour.



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