100g boneless, skinless chicken breast
1/2 tsp salt
1/2 tsp pepper
1 tsp garlic powder
2 cups water
1/4 tsp balsamic vinegar
1/2 tbs lemon juice
1/4 tsp onion powder
1 chopped garlic clove (or 1 tsp minced garlic)
1/2 tsp light soy sauce
100g onion
Calories: 145
Serving: 1 – Protein 1 – Veggie
Slit chicken breast down the middle (do not cut all the way thru). Boil chicken in 2 cups of water. When finished wrap in foil and place on a cookie sheet and bake in the oven at 250 degrees celsius for 10-15 minutes. (This should give you enough time to caramelize the onions and make the sauce).
Remove all chicken broth from pan except for 1/2 cup of the broth, add all ingredients including onion. Stir-fry for a few minutes then put heat on low, cover, and let the onions caramelize.
When onions are brown remove the lid and toss, pour the mixture on top of the chicken, and serve.
You could play with the spices a bit – I might add some basil/thyme next time lol. Enjoy!
Beef brisket – fat removed cut into big chunks
4 cloves garlic
1 tablespoon cumin
Pinch paprika
Pinch cayenne pepper
1/4 cup apple cider vinegar
1/2 tin chopped tomatoes
1/4 cup beef stock
Salt to taste
2 bay leaves
2 tablespoons tomato paste
1 tablespoon stevia
1 chopped onion
In cooker sear beef garlic and onions.
Turn cooker to slow mode and add all remaining ingredients.
Mix to combine.
Cover the slow cooker for 9 hours.
When time is up lift lid and turn to sear mode again for approx 10 mins to allow remaining juices to evaporate.
Serve with salad or lettuce cups for Phase 2.
Serve with cauliflower rice for Phase 3.
500 grams beef mince
1 cabbage
3/4 cup slendier rice
1 small onions
1 clove garlic
Ground paprika
1 can crushed tomatoes
1 cup beef stock
Salt and pepper to taste
Take large outer leaves off the cabbage and soak in boiling water to soften.
Finely shred half the remaining cabbage.
In a nonstick pan sweat off shredded cabbage, onion, garlic and paprika. Add a little water to stop from sticking, if needed.
Add beef mince and brown. Add salt and pepper to taste.
Add slendier rice and cook until all combined.
Then, divide mixture into 5 equal portions and wrap in individual cabbage leaves.
Place in slow cooker and add crushed tomatoes and beef stock.
Cook on low for approximately 4 hours.
100 grams of chicken with overnight marination
1 medium lemon
1tsp black salt
1tsp Pepper
1 tablespoon of each ginger and garlic
1 tablespoon of organic apple cider vinegar
1tablespoon of chicken tikka masala
Herbs as per the taste
1 tablespoon of organic soya sauce
1 tspn of chilli flakes
Mix all well and keep airtight
Add the marinated chicken to the pan.
Add a cup of water.
Cook on low heat until tender.
When it starts boiling increase the heat until all the water evaporates.
Serves 1
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