Recipe Wednesday!

Broccoli, Chicken, and Almond Sauté


1/2 lb to 3/4 lb boneless skinless chicken breasts

Kosher salt

Olive oil

Your favorite spice rub for grilling (optional)

1 lb broccoli florets

1/4 teaspoon chile flakes (more to taste)

1/3 to 1/2 cup toasted almonds, roughly chopped

1 teaspoon dark sesame oil

Freshly ground black pepper


Put a 2 quart pot of salted water (about 1 Tbsp of salt) on to boil. While the water is heating, start the chicken cooking in the next step.

Place the chicken breasts in a bowl and sprinkle seasoning on all sides. Use at a minimum some salt. Or if you have a favorite spice rub, you can use that too. Heat a grill pan, or prepare a grill, for high, direct heat. (If you don’t have a grill pan or grill, use a cast iron skillet, and only season the chicken with salt.) Rub some olive oil all over the chicken breasts. Grill the breasts for a few minutes on each side to get some nice char marks, then lower the temperature to low and leave on the grill until the breasts are just almost cooked through. They’ll cook a little longer in the sauté pan, so they can still be a little pink in the middle at this point. Remove from pan or grill, set aside for a minute, then thinly slice.

Once the chicken has cooked and the water is boiling, add the broccoli florets to the salted boiling water. Allow the water to come back to a boil, and once boiling again, let cook for about 1 minute. Drain.

Heat a tablespoon of olive oil in a large sauté pan on high heat. Add the red chili flakes. Once the red chili flakes are sizzling, add the broccoli florets, sliced grilled chicken, and toasted almonds. Drizzle dark sesame oil over the broccoli and chicken, sprinkle with salt and freshly ground black pepper to taste. Toss and cook until all of the chicken pieces are no longer at all pink in the center, a minute or two.

Recipe from

Recipe Wednesday!

Lamb with Sweet Red Peppers


1 lb boneless leg of lamb, cut into 1″ pieces

1/4 tsp sea salt

1/2 tsp freshly ground black pepper

3 Tbs coconut oil

2 garlic cloves, minced

2 cups hot water

4 large red bell peppers, sliced into rings

3 Tbs fresh parsley, chopped


  1. Rub lamb with sea salt and freshly ground black pepper.  Set aside.
  2. Heat a large skillet over high heat and add coconut oil when hot.
  3. Brown the lamb on all sides, turning frequently (3-5 minutes).
  4. Add garlic and water to the pan with the lamb, and bring to a boil.
  5. Once boiling, reduce heat to medium, and cook partially covered for 30 minutes.
  6. Uncover and cook 10-15 minutes longer, or until lamb the lamb is tender enough to fall apart with a fork.
  7. Add red peppers and cook for another 10 minutes, or until peppers are tender.
  8. Top with fresh parsley.

Recipe from


Recipe Wednesday!

Don’t feel like heating up the house to have a nice meal?  This salad can make a delicious lunch or dinner.

Ham and Garbanzo Bean Salad

1 (15-oz) can garbanzo beans, drained and rinsed

1/2 cup coarsely chopped lean 5% ham

1/4 cup chopped green onions

1 ripe tomato, cut into bite size wedges

1 red bell pepper, seeded and cut into 1/2 inch pieces

1/4 cup finely chopped parsley

1 tsp minced garlic

2 TB. white wine vinegar

1/2 cup olive oil

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

6 cups chopped Romaine lettuce

3 TB. flax seeds

2 TB shredded Parmesan cheese

1.  Place garbanzo beans, ham, green onions tomato, red bell pepper, and parsley into a salad bowl.

2.  In a jar with a tight-fitting lid, place minced garlic, vinegar, olive oil, salt, and pepper.  Close the lid and shake to blend salad dressing.

3.  Place lettuce in a large salad bowl.  With a slotted spoon or salad tongs, spoon garbanzo bean mixture on lettuce.  Add desired amount of dressing and toss.  Sprinkle with flax seeds and Parmesan cheese.

Recipe from The Complete Idiot’s Guide: Glycemic Index Cookbook


Recipe Wednesday!

You won’t even miss the pasta in this quick to prepare dish!

Primavera Salad

1 cup broccoli florets, cooked to crisp tender

1 cup green beans, cooked to crisp tender

1/2 medium red bell pepper, seeded and thinly sliced

1/2 cup shredded carrots

1/2 medium red onion cut into thin circles

1 cup grape tomatoes, halved

3 TB Extra Virgin Olive Oil

2 TB Balsamic Vinegar

1 ts prepared mustard

1 small garlic clove, minced

1 TB finely chopped fresh basil leaves

1 cup diced mozzarella cheese

salt and pepper to taste

1.  In a large bowl combine the broccoli, green beans, bell pepper, carrots, red onion, and tomatoes.

2.  In a small bowl whisk together olive oil, vinegar, mustard, and garlic.  Pour over the vegetable mixture and toss well to coat.  Stir in chopped basil, carefully fold in mozzarella, and season with salt and pepper.  Serve at room temperature.

Recipe from: hCG Diet Quick Start Cookbook

Please note that this recipe is from the third phase of the program.