Prepare food for Phase IV

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Great recipes for Phase 4

WHITE CASTLE HAMBURGER PIE

1 lb. hamburger
1 packet onion soup mix, dry (1/2 of a 2 packet box)
2 eggs
1/2 cup mayo
1/4 cup heavy cream
8 oz. cheddar, shredded
Salt and pepper, to taste

Brown the hamburger with about 1/2 of the onion soup mix; drain fat and
season to taste with salt and pepper. Stir in remaining soup mix and put
meat in a greased 9-10 inch pie plate. Stir 1/2 the cheese. Beat eggs,
mayo and cream and a dash of pepper. Stir in remaining cheese; pour over
meat and spread evenly. Bake at 350º for 30-35 minutes. Let stand 10
minutes before serving. Makes 6-8 servings (6 servings - 4 carbs) (8
servings - 3 carbs)

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SLOPPY JOE PIE

1 lb. hamburger
1/3 cup chopped onion
2 stalks celery, minced
1 clove garlic, minced
1/2 cup tomato sauce
2 t. Splenda
1 T. white vinegar
1 T. Worcestershire sauce
1 t. mustard
1/2 t. salt
1/4 t. pepper
2 eggs
1/2 cup mayo
1/4 cup heavy cream
8 oz. cheddar cheese, shredded

Brown the hamburger with the onion, celery and garlic; drain fat. Add
the tomato sauce, Splenda, vinegar, Worcestershire sauce, salt and
pepper. Mix well and let simmer, uncovered, about 10 minutes or so just
to blend the flavors. Put the meat mixture in the bottom of a greased
glass pie plate. Beat the eggs in a small bowl and whisk in the mayo,
cream and shredded cheese. Pour custard mixture over the meat and spread
evenly. Bake at 350º for 30-35 minutes until nicely browned. Let stand
10 minutes before cutting. Makes 8 servings (4 carbs each)

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QUICHE ITALIANO

1 pound hamburger
1/4 pound Italian sausage
1 clove garlic, minced
2 T. onion, chopped
2 T. green pepper, diced
1/2 cup fresh mushrooms, sliced
1/2 cup tomato sauce (no sugar added)
Salt, to taste
1/8 t. pepper
1/8 t. basil
1/8 t. oregano
2 eggs
1/2 cup mayo (use sugar free for Phase 3)
1/4 cup heavy cream
Pinch parsley (optional)
8 oz. mozzarella, shredded and divided
1 T. Parmesan, grated

Brown the hamburger and sausage with the garlic, onion, peppers and
mushrooms; drain fat. Add tomato sauce and seasonings to taste. Put the
meat sauce in a greased pie plate. Mix in 1/2 of the mozzarella cheese.
Beat the eggs and mix in the mayo, cream and parsley; beat well. Stir in
the Parmesan and the rest of the mozzarella. Pour custard over meat.
Sprinkle top with a little basil, if desired. Bake at 350º for 35
minutes or until set. Let stand 10 minutes before serving. Makes 8
servings (3.5 carbs each)

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BACON CHEESEBURGER QUICHE

1 lb. hamburger
1 small onion, chopped
4 slices bacon, chopped
3 eggs
1/2 cup mayo (use sugar free for Phase 3)
1/2 cup heavy cream
8 oz. shredded cheddar or Swiss cheese
1/4 t. garlic powder
Salt and pepper, to taste

Brown the hamburger with the onion and bacon; drain fat.
Season to taste.
Spread in a greased pie plate.
Whisk all remaining ingredients except the cheese.
Mix about 1/3 of the cheese into the hamburger
mixture and the rest into the custard mixture.
Pour custard over the meat.
Bake at 350º for 35 minutes or until a knife inserted in the
center comes out clean.
If not quite done, turn oven down to 300º and
bake another 5 minutes.
Let stand 15 minutes before cutting.
Makes 6-8 servings
(6 servings - 4 carbs each) (8 servings - 3 carbs each)

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CONEY ISLAND CHILI PIE

1 lb. hamburger
1/4 cup onion, chopped fine
1 T. chili powder
1/2 t. cumin
Salt, to taste
1/8 t. pepper
Dash tabasco, optional
1/2 cup no-sugar added tomato sauce
2 eggs
1/2 cup mayo (use sugar free for Phase 3)
1/4 cup heavy cream
8 oz. cheddar cheese, shredded

Brown the hamburger and onion; drain fat. Stir in the seasonings and
tomato sauce. Simmer on very low heat about 5-10 minutes. Pour the chili
into a greased pie plate. Beat the eggs in a medium bowl. Whisk in the
mayo, then the cream until smooth. Stir in the cheese. Pour custard over
the meat. Bake at 350º for 30-35 minutes until browned and topping is
set. Let stand 10 minutes before serving.
Makes 6-8 servings
(6 servings - 4 carbs each) (8 servings - 3 carbs each)

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4 lb. chili meat (beef chuck ground or cut into 1/4" dice)
1 large onion, chopped
2 cloves garlic
1 tsp. each dried Mexican oregano, ground cumin
2 tbsp. chili powder
1-1/2 cups canned whole tomatoes and their liquid
2-6 dashes (generous) liquid hot sauce (recommend Frank's® Red Hot Sauce


Sauté meat, onion and garlic in a large skillet over medium-high heat
and cook until lightly colored.
Add oregano, cumin, chili powder, tomatoes, hot sauce and 2 cups hot water.
Bring to a boil, lower heat and simmer for about 1 hour.
Skim off fat while cooking.
Salt to taste.

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Preparation time: 15 minutes
Cooking time: 40 minutes
 
Ingredients
2 tablespoons olive oil
1 1/4 lbs. skinless, boneless chicken thighs
Salt to taste
Freshly ground black pepper
1/2 cup white wine
1 large yellow onion, sliced
2 cloves garlic, minced
1 green bell pepper, seeded and cut into thin strips
1 red bell pepper, seeded and cut into thin strips
1 medium carrot, finely chopped
1 stalk celery, finely chopped
2 cups chopped canned Italian tomatoes with their juice
12 ounces hot, cooked linguini
 

Heat the olive oil in a large skillet over medium-high heat.
While the oil heats, season the chicken with salt and pepper.
Add the chicken to the pan and brown on all sides.
As the chicken pieces finish browning, transfer them to a plate and set aside.
Add the wine, letting it boil rapidly for a minute and then stir
with a wooden spoon to remove any browned bits that may be stuck to the pan.
Turn the heat to medium and add the onion.
Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes.
Add the garlic and cook for 2 more minutes.
Return the chicken to the skillet along with the green and red peppers,
carrot, celery and canned tomatoes with juice.
Adjust the heat so that the mixture simmers slowly and place a lid,
slightly ajar, over the skillet.
Cook until the chicken is completely tender, about 25 minutes.
Taste the cooking liquid and adjust the salt and pepper.
Serve the chicken fricassee in warm bowls over the hot pasta
(you could also substitute rice for the pasta)

This recipe contains carrots & pasta and should only be
eaten during Phase 4.  You could delete the pasta & carrots, or
substitute a legal P3 vegetable for the carrots and eat this on Phase 3.

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Categories: Main Dish
Yield: 6 Servings
 
 3 lb Boneless Pork,Cut Into Bite
 -Sized Pieces
    1.5 c  White Vinegar
      2 ea Garlic,Minced
      6 sm Red Chili Pepper,Chopped
      1    Bay Leaf
      2 t  Salt
      6 ea Cloves
    1/4 t  Thyme
    1/8 t  Sage
      2 T  Oil

Cut pork into small bite size pieces. Combine vinegar, garlic, red
chili pepper, bay leaf, salt, cloves, thyme and sage. Pour over pork
and let stand overnight in refrigerator. Cook pork in marinate for
about 20 minutes. Drain. Heat oil in skillet; add pork and saute slowly
for 10 to 15 minutes until browned.

Per Serving: 313 Cal (29% from Fat, 67% from Protein, 4% from Carb); 51
g Protein; 10 g Tot Fat; 2 g Sat Fat; 3 g Mono Fat; 3 g Carb; 0 g Fiber;
3 g Sugar; 17 mg Calcium; 1 mg Iron; 1204 mg Sodium; 125 mg
Cholesterol

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BACON & SWISS QUICHE

3-4 slices bacon, chopped
6 eggs
1 cup heavy cream (or use 1/2 cup water and 1/2 cup cream)
1/2 t. salt
8 oz. swiss cheese, shredded

Fry the bacon pieces until brown and crispy; drain on paper towel. In a
medium bowl, beat the eggs. Add the cream and salt; mix well. Arrange
the cheese and bacon evenly in the bottom of a greased 9-10 inch glass
pie plate. Pour the egg mixture over the cheese. Bake at 350 degrees,
35-40 minutes, until a knife inserted in the center comes out clean.
Makes 6 servings (3 carbs each)

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12 oz. - 1 lb. bacon, chopped and fried until crisp
1 lb. pork sausage, browned
Other optional meats: ham, roast beef, etc.
12 eggs
1 cup heavy cream
1/2 cup chopped onion
1/2 cup chopped green pepper
4 oz. can mushrooms, drained (optional)
Salt & pepper, to taste
8 oz. shredded cheddar

Beat the eggs in a large bowl; beat in the cream. Add salt and pepper to
taste. Arrange the meats, onion, green pepper (I sautéed the onion and
peppers along with the sausage), mushrooms (if using) and the cheese in
a greased 9x13" baking dish. Pour the egg mixture evenly over
everything. Cover and chill overnight, if desired. Bake at 350º for
50-60 minutes, until golden brown and knife inserted comes out clean. If
not chilled, bake about 40-45 minutes. Makes 8-12 servings.

Without Mushrooms: 8 servings (4 carbs each) 10 servings (3.5 carbs
each) 12 servings (3 carbs each)
With Mushrooms: 8 servings (5 carbs each) 10 servings (4 carbs each) 12
servings (3.5 carbs each)

This would make a very nice entree for a brunch. Even cut into 12
pieces, the servings are generous. My husband and picky-eater son both
liked this.

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SAUSAGE CASSEROLE (QUICHE)

1 lb. pork sausage, browned
8 oz. shredded cheddar
6 eggs
1/2 t. salt
dash pepper
1 cup heavy cream

Put the sausage in the bottom of a 10" pie plate. Top with cheese. Beat
the eggs, salt and pepper, then beat in the cream. Slowly pour evenly
over the sausage and cheese. Bake at 350 degrees for 35-45 minutes until
knife inserted in center comes out clean. Let stand about 10 minutes
before cutting. Makes 6 servings (3 carbs each)

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Broiled Wild Salmon with Dill Mustard Sauce

This recipe serves: 4     
Preparation time: 15 minutes
Cooking time: 15 minutes
 
Ingredients

1/4 cup fresh dill sprigs
freshly ground black pepper
Sweeten to taste, using sweetener of your choice (not too much)
1 tablespoon Dijon mustard
2 tablespoons sour cream or mayonnaise
salt to taste
4 wild salmon fillets, about 4 to 6 ounces each
 
Cooking Instructions

In a food processor, puree the dill, pepper and sweetener.
Add the mustard and sour cream or mayonnaise and combine.
(This can be made in advance and stored in the refrigerator for up to 2 days.)
Preheat the broiler to high.
Season the salmon with salt and pepper.
Place the salmon on a nonstick baking sheet and broil it until it is just cooked through, about 6 to 8 minutes.
Serve the salmon with a large dollop of the dill mustard sauce.

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This recipe serves: 4
Preparation time: 15 minutes

For the tuna salad:
2 6-ounce cans tuna, drained
1/2 cup mayonnaise
1/4 cup finely diced celery
1/4 cup finely diced, sweet onion

For the wraps:
4 lettuce leaves, green leaf, bibb or romaine
4 lettuce leaves, green leaf, bibb or romaine, shredded
4 large slices ripe tomato, sliced very thin

For the tuna salad:
In a mixing bowl, combine the tuna, mayonnaise, celery and onion.

For the wraps:
Lay the whole lettuce leaves out on a work surface and divide the
tuna mixture among the leaves. Divide the shredded lettuce among the
leaves and top with a slice of tomato. Tightly roll each lettuce leaf
into a cylinder.

During Phase 4 you can build your tuna wrap in a pita pocket,
tortilla wrap or whole grain bread (if you are eating starches)

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This recipe serves: 8   
Preparation time: 15 minutes
 
Ingredients
3 tablespoon tomato paste
1 tablespoon honey
3/4 cup fat-free mayonnaise
2 tablespoon thinly sliced chives
1 tablespoon fresh lemon juice
1 tablespoon seeded and minced sweet red cherry peppers
(from a jar of vinegar packed sweet cherry peppers)
2 teaspoons grated lemon zest
1 teaspoon prepared horseradish
1/4 teaspoon Tabasco sauce
1 hard-boiled egg, finely chopped
3/4 pound fresh Dungeness crab meat,
picked over for bits of shell and cartilage with claw meat
and large pieces of crab left whole
1/2 lemon
kosher salt and freshly ground black pepper
 
1. In a large bowl, whisk the tomato paste and the honey together until smooth.
2. Whisk in the mayonnaise, chives, lemon juice, cherry peppers,
lemon zest, horseradish and Tabasco.
3. Using a rubber spatula, gently fold in the egg.
(You can make the dressing a day ahead and store it,
covered with plastic wrap, in the refrigerator.
When you're ready to serve, mix the dressing with the crabmeat.)
4. Add the crabmeat to the bowl and toss it with the dressing.
5. Season to taste with salt and pepper and a squeeze of lemon.
6. To serve, set a bowl of crab dip on a large platter and
surround it with vegetables or crackers for dipping.

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A nod to what could arguably be the dish of the eighties, blackened redfish.
The technique works equally well with halibut.

Ingredients:

1 teaspoon salt
1 teaspoon minced fresh thyme
1/2 teaspoon dried oregano
1/2 teaspoon cayenne pepper
1/2 teaspoon sweet paprika
1/2 teaspoon ground black pepper
1/2 teaspoon fennel seeds, crushed
4 6-ounce halibut fillets
2 tablespoons olive oil 4 teaspoons butter


Preheat oven to 400F.
Mix first 7 ingredients in small bowl.
Place fillets on baking sheet.
Brush on both sides with 1 tablespoon oil.
Sprinkle top of each with seasoning.
Heat heavy large skillet (preferably cast-iron) over high heat until very hot.
Add remaining 1 tablespoon oil; swirl to coat.
Place fillets, seasoned side down, in skillet.
Cook until very brown on bottom, 1 minute.
Return fillets, browned side up, to baking sheet.
Place in oven; bake until just opaque in center, about 8 minutes.
Top each with 1 teaspoon butter.

Makes 4 servings.