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 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 Braised Tuna

As I’m not particularly fond of tuna, but realise it is important to take in during the hCG Diet, I found this recipe which I thoroughly enjoy.  I’ve adapted it many different ways using various veg, and it is always tasty and delicious, so do play around with it.

Ingredients:

4   250gm Tuna Steaks/Filets

2 Tablespoons coconut oil

2 Tablespoons finely minced/chopped onion

2 sticks of celery, finely sliced

1 small tomato, skinned & roughly chopped

1/2 teaspoon thyme

12 Tablespoons dry white wine (Leave this out for phase 2 and adapt by using Unsweetened orange juice – I find this a good alternative for this specific recipe)

Salt and pepper

Cooking Method

Heat 1 tablespoon of the oil and gently fry the onions and celery until soft. Stir in tomatoes and thyme and cook for about 5 minutes to soften tomatoes. Place in base of shallow dish. Heat remaining oil and quickly fry the tuna steaks to brown on each side. Place tuna steaks on top of vegetables, season; then pour over white wine. Cover. Bake at 160°C for 40-50 minutes until fish is tender.

Serves 4.   Zero carbs.

hCG Phase 2 Italian seafood soup

This is a wonderfully aromatic soup perfect for the seafood lover. Add a salad and you have a great summer supper.

INGREDIENTS

SERVINGS 4-6 UNITS

1⁄4 cup coconut oil

1 1⁄4 cups onions chopped

2 tablespoons garlic chopped

4 teaspoons oregano dried

1 1⁄2 teaspoons fennel seeds, dried

2 cans dice tomatoes

2tablespons bottle clam juice

180 gms minced clams

450gms shrimps shelled

170 gms crabmeat

2 tablespoons dried basil

1⁄8 teaspoon cayenne pepper

COOKING DIRECTIONS

  1. Heat oil.
  2. Add onions, garlic, oregano and fennel.
  3. Sweat onions until tender.
  4. Add tomatoes, clam juice, and liquid from canned clams.
  5. Bring to stew consistency (about 15 minutes).
  6. Add shrimp, clams, and crab meat.
  7. Cook on medium heat about 2 minutes.
  8. Add basil, cayenne,and black pepper to taste.
  9. Simmer 2 more minutes.

hCG Phase 2 Seared salmon with watermelon salsa

This is a fab and firm favourite of mine for the summer and holiday months which are coming up shortly – we hope you will like it too.

INGREDIENTS

  • 2 cups watermelon cubed
  • 1 x 3 cm ginger piece, peeled and thinly sliced
  • 1 red chilli, sliced
  • 1 t coriander chopped
  • 1 T rice wine vinegar
  • 2 limes, segmented, plus 2 T juice
  • 1 t sesame oil
  • 1 x 400 g lightly smoked salmon fillet, cut into thirds
  • 2 T coconut oil
  • Himalayan salt and freshly ground black pepper, to taste
  • black sesame seeds, for sprinkling

COOKING INSTRUCTIONS

Combine the watermelon, ginger, chilli, coriander, rice wine vinegar, limes and sesame oil and set aside to infuse.

Rub the salmon with coconut oil, season the skin and place skin side down in a hot, nonstick pan and cook for 2–3 minutes, or until the skin is golden and releases from the pan easily. Turn and cook for a further minute, or for 2 minutes if you like your fish cooked all the way through.

Serve sprinkled with black sesame seeds and the watermelon salsa.

hCG Phase 2 Easy to wok veggies with seared Asian prawn skewers

Easy to wok veggies with seared Asian prawn skewers

If you’re a lover of Asian or Thai foods that have a bit of a zing and zest, then this is one great recipe that has just what you’re looking for.

It is certainly one of my firm favourites, so enjoy.

INGREDIENTS

  • 3 T coconut oil
  • 500 g prawns, thawed
  • ½ cup teriyaki sauce
  • 500 g Wok Crisp and Crunchy stir-fry
  • Cauliflower rice, cooked, for serving
  • Sea salt and freshly ground black pepper, to taste
  • Sesame seeds, to garnish

COOKING INSTRUCTIONS

Heat 1 T coconut oil in a pan over a high heat and pan-fry the prawns for 3 minutes on each side.

Pour in half the teriyaki sauce to coat the prawns and cook for 1 minute until sticky. Remove from the heat, place in a bowl and set aside.

Increase the heat and add the remaining oil to the pan. Stir-fry the vegetables until the spinach starts to wilt. Add the remaining teriyaki sauce and toss to coat.

Thread the prawns onto skewers and serve with the cauliflower rice and vegetables.

Sprinkle with sesame seeds and season to taste. Spoon over any remaining sauce.