hCG Chicken Marinara


  • 100 g chicken
  • 1 small tomato diced
  • 2 – 3 cloves garlic
  • 1 tsp oregano
  • 2 tsp basil
  • ½ tsp chilli powder
  • ½ tsp garlic powder
  • Dash of pepper
  • 40gms Mozarella Cheese


  • Preheat oven to 175° C.
  • Place ½ of the diced tomatoes in a casserole dish.
  • Sear chicken on both sides for 1 to 2 minutes per side with a dash of garlic powder, salt and pepper in the pan as it cooks.
  • Place the seared chicken on top of the tomatoes in the casserole dish with the minced garlic.
  • In a small bowl, toss the remaining diced tomatoes with the remaining seasonings.
  • Place the contents of the bowl on top of the chicken. Cover the dish tightly with foil (or use the lid if you have one). Cook for 45-60 minutes and serve warm sprinkled with Mozarella and basil leaves.

hCG Diet Mexican Omelette Bake

A hearty family brekkie 🙂


·       2 Eggs

·       6 Egg Whites

·       3 tbsp vegetable broth

·       2 cups diced leeks

·       3 stalks chopped green onions

·       2 tbsp canned diced tomatoes

·       1 tsp smoked paprika

·       1/2 tsp garlic powder

·       1/2 tsp chipotle chili powder

·       1/4 tsp cayenne pepper

·       1/4 tsp dried oregano

·       3/4 tsp salt

·       2 tbsp freshly chopped parsley

·       1/2 cup button mushrooms cleaned, stemmed and chopped


Preheat oven to 375 degrees F. Add vegetable broth to an 8-inch ovenproof skillet over medium heat.

Add leeks and green onion (add mushrooms for AP now), cooking until softened, approximately 3 to 4 minutes.

Add tomatoes, smoked paprika, garlic powder, chipotle chili powder, cayenne pepper, dried oregano, salt and fresh parsley. Cook for 1 minute, stirring occasionally. In a medium bowl, whisk eggs and egg whites together. Pour eggs over onion and leek mixture. Cook without stirring for 2 minutes. Gently stir. Cook for another minute without stirring. Bake for 8 to 10 minutes until firm or set throughout. Cool for 5 minutes in pan. Cut into 6 wedges. Serve warm.

hCG Diet low Carb Lemon Bites

Low Carb Keto Lemon Bars Recipe


  1. Almond Flour
  2. Low Carb Powdered Sweetener (We link in our recipe card the type we used and like the best. It is erythritol based which is our preference when using low carb sweeteners.)
  3. Coconut Oil – Rather use this than butter please – it works out just the same


Lemon Bar Crust

  • 2 1/4 cups almond flour
  • 1/4 cup stevia powder
  • 1/2 cup coconut oil for dairy-free diet, melted

Lemon Bar Filling

  • 5 whole eggs
  • 3/4 cup Stevia powder
  • zest of one lemon
  • 1/3 cup fresh lemon juice apprx 2 lemons
  • 1/2 teaspoon baking powder
  • 1/2 Tablespoons coconut flour


  • Preheat oven to 180c
  • Prepare 9×13 pan by greasing with weight watchers cooking spray
  • In a small bowl mix together almond flour and powdered sweetener. Add melted coconut oil and combine with your hands to mix together until it forms into a dough. Push dough into bottom of greased 9×13 pan.
  • Bake for 15-17 minutes.
  • Mix eggs, stevia, lemon zest, lemon juice, baking powder and coconut flour in a blender. Blend for 10 seconds, scrape the sides and blend for 5 more seconds. Pour filling mixture into baked crust.
  • Bake for 20-25 minutes, or until filling has a crust and bounces back in the center when touched. Sprinkle additional low carb powdered sweetener over bars at this time. Allow lemon bars to cool 10-15 minutes before slicing. 

hCG Diet Star Anise and Ginger Chicken.

A crock filled with browned chicken thighs and sliced scallions, a spatula in the middle

A wonderfully simple and healthy way to enjoy chicken that will also fill your kitchen with exotic aromas, this spice-braised chicken is a real crowd pleaser. It gets better with time, so it’s worthwhile preparing it in advance or making a big batch to ensure leftovers.


 1 tablespoon coconut oil 

907 g bone-in, skin-on chicken pieces (whatever kind you please) or (680 g) boneless chicken breast 

Sea salt 

24-mm piece ginger, peeled and cut into thin strips 

3 garlic cloves, thinly sliced 

79 ml Chinese rice wine (in a pinch you could use dry sherry or sake) 

118 ml low-sodium canned chicken broth, or water 1 tablespoon runny honey 

1 star anise 

60 ml light or low-sodium soy sauce (trust us you really want to use low-sodium soy sauce here) 

3 to 4 tablespoons fresh clementine or orange juice, if desired 

2 scallions (white and green parts), thinly sliced


To make the Star Anise and Ginger Braised Chicken in your slow cooker
, see the Slow Cooker Variation below.

To make the Star Anise and Ginger Braised Chicken on your stovetop, heat the oil in a large saucepan. If desired, remove the skin from the chicken. Place the chicken in the pan, skin-side down, being careful not to crowd the pieces. (You may need to work in batches.) Cook until browned, about 4 minutes per side. Transfer to a plate and season lightly with salt.Pour off all but 1 tablespoon of oil from the pan. Add the ginger, garlic, rice wine, stock or water, honey, star anise, and soy sauce to the pan and bring to a boil. Add the clementine juice and the chicken, reduce the heat to medium-low, cover, and simmer very gently for 15 minutes. Then turn the chicken pieces and continue to simmer gently until cooked through, about 5 minutes more, depending on the size of the chicken pieces. Use a slotted spoon to transfer the chicken to a plate.Skim any fat from the surface of the sauce. Take a sip of the sauce and adjust the seasoning, if necessary. Return the liquid to a simmer and reduce slightly, 2 to 3 minutes. (Be mindful that reducing it too much could cause the sauce to seem quite salty.) Remove and discard the star anise. Return the chicken to the pan and turn to coat it in the sauce. Sprinkle with the scallions.


  • We invariably rely on skinless chicken for the slow-cooker rendition of this ginger-infused recipe—after all, nobody likes flabby chicken skin, do they? Place the chicken in the slow cooker and combine the remaining ingredients, except for the scallions, in a bowl or a large measuring cup and stir to combine. Pour the mixture over the chicken. Cook on high for 3 to 4 hours or low for 6 to 8 hours. Transfer the chicken to a platter. If a thicker sauce is desired, slowly stir a little cornstarch slurry into the sauce in the stock pot, place it on high and let it simmer until thickened to the desired consistency (to make a cornstarch slurry, we tend to use 1 tablespoon cornstarch stirred into 1/4 cup cold water). Return the chicken to the sauce just until warmed through, then transfer the whole shebang back to the platter and sprinkle with the scallions.

    [Editor’s Note: Bear in mind, no two slow cookers are exactly alike, just as no two cooks are exactly alike. This slow-cooker approach worked really, really well for us, although if you have a different slow-cooker cooking technique you want to try by all means, do so.)

hCG Diet Caraway Beef Roast


  • 1 boneless beef rump roast or chuck roast
  • 3 tablespoons coconut oil
  • 1 cup hot water
  • 1-1/2 teaspoons beef bouillon granules
  • 1/4 cup ketchup
  • 1 tablespoon dried minced onion
  • 1 tablespoon Worcestershire sauce
  • 2 teaspoons caraway seeds
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 bay leaves
  • 2 tablespoons all-purpose flour
  • 1/4 cup cold water
  • Cooked potatoes and carrots, optional


  • In an ovenproof Dutch oven over medium heat, brown roast in coconut oil on all sides; drain.
  • In a small bowl, combine the hot water and bouillon; add the ketchup, onion, Worcestershire sauce, caraway, salt and pepper. Pour over roast. Add bay leaves.
  • Cover and bake at 325° for 3 hours or until tender. Remove roast to serving platter; keep warm.
  • In a small bowl, combine flour and cold water until smooth. Stir into pan juices; bring to a boil. Cook and stir for 1-2 minutes or until thickened, adding water to thin if necessary. Discard bay leaves. Serve with cooked potatoes and carrots if desired.

hCG Diet Green Salad with Chicken and Rooibos

green salad with chicken and rooibos



1 tsp (5 ml) coconut oil

2 chicken breasts on the bone, skin removed

1/3 cup (80 ml) rooibos tea

1 bay leaf


1/2 tbsp (7,5 ml) prepared mild mustard

3 tbsp (45 ml) lemon juice or white grape vinegar

1 tsp (5 ml) liquid stevia

1 tbsp coconut oil

1/2 tsp (2,5 ml) dried origanum

black pepper to taste

100 g broccoli, cut in florets

1 cup (250 ml) frozen cauliflower

1/4 cucumber, halved and sliced

large handful mixed lettuce leaves


1. Chicken: Heat the oil in a large frying pan over a medium heat and fry chicken on both sides until golden brown.

2. Reduce heat, add tea and bay leaf. Cover with a lid. Simmer for 20-25 minutes or until just cooked. Spoon out and allow to cool. (Freeze the pan juices and use as a stock for another meal.) Remove the bones from the chicken and shred the meat.

3. Salad: Mix mustard, lemon juice, stevia, oil and origanum and season with pepper. Pour some of this mixture over the chicken to marinade the cooked meat.

4. Pour boiling water over the broccoli and cauliflower. Allow to stand for 7-10 minutes or until cooked. Drain and repeat if necessary. Rinse well to cool.

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.


  • 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)


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 3 and 4 Osso Buco

This is one awesome recipe – I love it and hope you will too.


1.8kg veal shank, cut across the bone in 2 slices

2 tablespoons coconut oil

1 small onion, chopped

1 small carrots, chopped

3 garlic cloves, chopped

1 teaspoon salt

1 cup diced tomatoes, with their juice

1 cup dry white wine

1 teaspoon dried oregano leaves

2 tablespoons lemon zest or 2 strips lemon peel (2 x 1/2-inch)

1 tablespoon unsalted butter

1 tablespoon grated Parmesan

1/4 cup chopped Italian parsley


In a large, heavy-bottomed pot, heat oil over medium heat. Pat shanks dry, sprinkle with salt and pepper. Brown in oil, two or three at a time. Transfer to a plate.

Add onion, carrot, garlic and salt to the pan and cook 5 minutes, until tender. Add tomatoes, wine and oregano. Return veal to pot.

Bring to a boil, reduce heat to low. Simmer until veal is very tender, about 1 1/2 hours. Transfer veal to a serving platter.

Cook sauce, uncovered 10 minutes more, until slightly thickened; remove lemon peel. Add parsley. Pour sauce over shanks.


I adapted this recipe for Phase 2 when I felt like having Osso Buco, and you can too.  Just leave off the items that you cannot have.

hCG Phase 2 CILBIR (Poached eggs with garlic yoghurt and paprika sage)

CILBIR (Poached eggs with garlic yoghurt and paprika sage)

“I love the unexpected savouriness of this dish. The flavours of sage, garlic and paprika make it taste totally different to any other egg dish. It’s also not as heavy as traditional egg dishes that are usually served with Hollandaise sauce, and could be served as lunch or dinner Read More

hcg Phase 2 Juicy citrus chicken

Enjoy this tangy citrus chicken dish which is great if you’re having guests over for dinner, or just as a super quick easy mid-week meal


  • 1 free-range chicken
  • 2 lemons, juiced
  • 2 grapefruit, juiced
  • 3 cloves garlic, finely chopped
  • 2 T coconut oil


Cut the chicken into 4 pieces. Mix the remaining ingredients except the coconut oil and marinate the chicken for 1 hour.

Preheat the oven to 200°C. Heat the coconut oil in a non-stick pan over a medium to high heat and brown the chicken.

Finish in the oven until cooked through and golden, basting with the citrus marinade.