hCG Phase 2 3 4 Pesto Chicken Casserole with Feta Cheese and Olives

A dish we can highly recommend, we have this one on a regular basis as it tastes amazing and is easy and quick to prepare.

An amazing chicken dish that is loved by people of all ages. All the way from Italy, so do enjoy this fab dish!

INGREDIENTS

  • 700 g chicken thighs or chicken breasts
  • 100 g red pesto or green pesto
  • 400 ml fat free cream
  • 120 ml pitted olives
  • 225 g feta cheese, diced
  • 1 garlic clove, finely chopped
  • salt and pepper
  • Coconut oil, for frying

COOKING METHOD

    1. Preheat the oven to 200°C.
    1. Cut the chicken thighs or filLets into pieces. Season with salt and pepper and fry in coconut until golden brown.
    1. Mix pesto and heavy cream in a bowl.
    1. Place the fried chicken pieces in a baking dish together with olives, feta cheese and garlic. Add the pesto mix.
  1. Bake in oven for 20-30 minutes, until the dish has turned a nice color.

Serve with baby spinach or other leafy greens and your favourite low carb dressing.

hCG Phase 3 and 4 Dairy-free Coconut Cream with Berries

Miss yogurt in the morning? Try these three delicious dairy-free options with berries and coconut flavor!

Ingredients

  • 100 ml coconut cream
  • 20 g fresh strawberries
  • 1 pinch vanilla extract
With Raspberries

  • 100 ml coconut cream
  • 20 g Fresh raspberries
  • 1 pinch vanilla extract
With Blueberries

  • 100 ml coconut cream
  • 50 g blueberries
  • 1 pinch vanilla extract

Instructions

  1. Mix together with a stick blender.

hCG phase 2 3 4 Broiled Fish with Summer Grape Tomato Sauce

I’m not one for fish unless it is grilled, but this is a fish recipe that I do enjoy and that I use regularly.

Broiled fish topped with a quick garden tomato sauce using summer grape tomatoes, fresh basil and garlic. I served this over orzo for a complete meal.

This simple sauce is also great over fat free noodles, cauliflower mash or chicken.

INGREDIENTS

  • 1 tbsp coconut oil
  • 6 cloves garlic, smashed
  • 1 lb grape tomatoes, cut in half
  • salt and fresh pepper
  • 1/4 cup fresh chopped basil
  • Weigh Less Spray and Cook
  • 4 pieces 100 gm’s flounder (or tilapia or sole or hake or any white fish of your choice)

DIRECTIONS

In a large skillet heat oil on high heat. Add garlic and cook until golden. Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.

hCG phase 2 3 4 Broiled Fish with Summer Grape Tomato Sauce

I’m not one for fish unless it is grilled, but this is a fish recipe that I do enjoy and that I use regularly.

Broiled fish topped with a quick garden tomato sauce using summer grape tomatoes, fresh basil and garlic. I served this over orzo for a complete meal.

This simple sauce is also great over fat free noodles, cauliflower mash or chicken.

INGREDIENTS

  • 1 tbsp coconut oil
  • 6 cloves garlic, smashed
  • 1 lb grape tomatoes, cut in half
  • salt and fresh pepper
  • 1/4 cup fresh chopped basil
  • Weigh Less Spray and Cook
  • 4 pieces 100 gm’s flounder (or tilapia or sole or hake or any white fish of your choice)

DIRECTIONS

In a large skillet heat oil on high heat. Add garlic and cook until golden. Add tomatoes, salt and fresh pepper and reduce heat to low. Simmer for about 15 minutes, add fresh basil and cook another 5 minutes.

hCG phase 2 3 4 Lunchtime CHICKEN SALAD

This is one of my favorite salads and one that my friend and I always make when we’re together in England. It’s very nice with avocado for phase 3 and 4 as well.

INGREDIENTS
Per serving:
100gms boneless chicken breast, grilled
Lettuce, chopped, about 2 cups
1/2 small tomato
1/2 ounce Mozarella cheese
1 hard boiled egg, sliced in half
2 tablespoons homemade low fat Ranch dressing
Dash pepper
Pinch fresh parsley, chopped, optional

Grill the chicken; slice thinly. Arrange the lettuce on a large plate. Top with the chicken and remaining ingredients.

Makes 1 serving
Do not freeze

Optional ingredients (not included in carb count):

  • Sliced cucumber
  • Minced chives
  • Slivered green peppers
  • Avocado
  • Sunflower kernels

hCG phase 2 3 4 Pan seared Halibut with Ginger Mango Salsa and Cilantro Sauce

Ginger Mango Salsa

1 mango, peeled and diced

½ small red onion, finely chopped

1 teaspoon fresh grated ginger

2 garlic cloves, minced

½ red bell pepper, finely chopped

Juice from ½ a lime

1/2 a bunch of cilantro, diced

In a medium sized mixing bowl, mix together the above ingredients and set aside.

Cilantro Sauce

½ cup homemade fat free mayo

½ cup cilantro

1 teaspoon cumin

2 teaspoons lime juice

Hot sauce to taste – I use Peri Peri but you can use whatever suits you

In a food processor or blender add all of the above ingredients and blend together until smooth.

The Fish 

1 kg halibut (Or however much you want to make!  One kg serves 10 adults.)

2 tablespoons of coconut oil

Sea salt and black pepper to taste

1. Season both sides of the fish filets with salt and pepper.

2. Heat the coconut oil in a large pan over medium to medium high heat.

3. Once the oil in the pan is nice and hot, place the fish filets in the hot coconut oil in and cook for 3-4 minutes per side

4. Serve the fish topped with the Mango Ginger Salsa and drizzled with the Cilantro Sauce.

As always, Enjoy!!

hCG phase 2 3 4 Pan seared Halibut with Ginger Mango Salsa and Cilantro Sauce

Ginger Mango Salsa

1 mango, peeled and diced

½ small red onion, finely chopped

1 teaspoon fresh grated ginger

2 garlic cloves, minced

½ red bell pepper, finely chopped

Juice from ½ a lime

1/2 a bunch of cilantro, diced

In a medium sized mixing bowl, mix together the above ingredients and set aside.

Cilantro Sauce

½ cup homemade fat free mayo

½ cup cilantro

1 teaspoon cumin

2 teaspoons lime juice

Hot sauce to taste – I use Peri Peri but you can use whatever suits you

In a food processor or blender add all of the above ingredients and blend together until smooth.

The Fish 

1 kg halibut (Or however much you want to make!  One kg serves 10 adults.)

2 tablespoons of coconut oil

Sea salt and black pepper to taste

1. Season both sides of the fish filets with salt and pepper.

2. Heat the coconut oil in a large pan over medium to medium high heat.

3. Once the oil in the pan is nice and hot, place the fish filets in the hot coconut oil in and cook for 3-4 minutes per side

4. Serve the fish topped with the Mango Ginger Salsa and drizzled with the Cilantro Sauce.

As always, Enjoy!!

hCG Phase 2,3,4 Ground Beef With Sliced Bell Peppers

This is a meal I eat from time to time, not very often. It is perfect if you have some spare ground beef laying around.

Ingredients: Coconut Oil, Onions, Ground Beef, Spinach, Spices and a Bell Pepper.

Instructions:

  • 1. Cut an onion in little pieces.
  • 2. Put coconut oil on pan, turn up the heat.
  • 3. Add onion to pan, stir for a minute or two.
  • 4. Add ground beef.
  • 5. Add some spices (I use a spice mix, but salt and pepper work fine).
  • 6. Add spinach.
  • 7. (Optional) If you want to spice things up a bit, add some black pepper and chili powder.
  • 8. Stir fry until ready, serve with a sliced bell pepper.

hCG Phase 2 3 4 Moroccan Meatballs

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

1 kgs fat free minced beef

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.

hCG Phase 2 3 4 Moroccan Meatballs

Morocco has long been on my list of must-visit countries. Twisty alleys, markets crowded with vendors, scampering trained monkeys… I need to see it all.  The country sits in the northwestern corner of Africa, and the influence of Arab and Moorish invaders can be tasted in traditional Moroccan cuisine. Lucky us! Spices like aromatic cinnamon, cumin, and paprika are prevalent, along with herbs like mint and parsley. These meatballs are seasoned with essential Moroccan spices, then simmered in tomatoes that cloak them in a sauce that tastes like mystery and adventure.

INGREDIENTS:

MEATBALLS:

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon Himalayan salt

1/4 teaspoon ground black pepper

1 kgs fat free minced beef

SAUCE:

1 tablespoon coconut oil

2 medium onions, diced (about 2 cups)

2 garlic cloves, minced (about 2 teaspoons)

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon salt

1/4 teaspoon ground black pepper

2 medium tomatoes, diced (about 2 cups)

1 1/2 cups water

2/3 cup low sodium tomato paste

1/2 cup fresh parsley leaves, minced (about 2 tablespoons)

garnish: 1/4 cup roasted pistachios, chopped

DIRECTIONS:

1

In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, crumble the lamb into the bowl and knead until all of the ingredients are incorporated.

2

Moisten your hands with water and shake to remove excess. Measure a level tablespoon of lamb and roll into a ball between your palms. Line up the meatballs on a baking sheet until it’s time to put them in the sauce.

3

Heat the oil in a large, deep skillet or pot. Add the onion and sauté until soft, about 5 minutes. Add the garlic, paprika, cumin, salt, and pepper and stir until fragrant, about 30 seconds. Add the tomato paste and stir-fry 1 minute. Add the water, chopped tomatoes, and parsley to the pan and stir to combine.

4

Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered, then remove the lid and cook an additional 20 minutes, until the sauce has thickened. Sprinkle each serving with a few teaspoons of chopped pistachios. Bonus points if you serve them on top of Oven-Roasted Cauliflower Rice.