Archive | November, 2011

Chicken Meatball Soup

3 Nov

Chicken Meatball Soup

100 grams ground chicken breast

1 teaspoon onion, minced

1 clove garlic, crushed or minced

Pinch of sage

Pinch of marjoram

Pinch or thyme

Dash of onion powder

Dash of garlic powder

1 serving of Melba toast crumbs (optional)



2 cups chicken broth (or substitute 1 cup water for 1 cup broth)

2 tablespoons Bragg’s liquid aminos

1 tablespoon Apple Cider Vinegar

1 1/2 cups celery or tomatoe, chopped (tomato adds and additional 23 calories)

1 tablespoon onion, chopped

2 cloves garlic, crushed and minced

1 bay leaf

Cayenne pepper to taste

Salt and pepper to taste

Combine ground chicken breast with spices, chopped garlic, onion and crushed melba toast. Form into balls. Bring broth to a boil, add spices, vinegar, Bragg’s, and chicken balls. Reduce to a simmer and cook minimum of 30 mins, adding the celery or tomato the last 5-10 mins of cooking.


Ginger Shrimp Wraps

3 Nov

Ginger Shrimp Wraps

100 Grams shrimp

1 or more cabbage or lettuce leaves

1 cup vegetable broth or water

2 teaspoons Apple Cider Vinegar

1 tablespoon Bragg’s liquid amino’s

1 clove garlic, crushed or minced

Pinch of fresh ginger

1 tablespoon green onion, finely chopped

1 serving Spicy Orange Sauce (optional for dipping)

Salt and pepper to taste

Lightly steam cabbage leaves and then set aside. Cook shrimp with spices and mince together with onion. Wrap up shrimp mixture in cabbage or lettuce leaves and enjoy with dipping sauce. Another alternative is to place multiple rolls in small baking dish.  Cover with vegetable broth and bake for 25 mins at 350 degrees.  Variations: Dip wraps in Sweet Wasabi Dipping Sauce or top with additional Bragg’s.

Makes 1 serving (1 protein, 1 veggie) 2 grams fat 165 calories.

Phase 3 modifications: Add a drizzle of the sesame, peanut or hot chili oil to the shrimp mixture for added flavor.