Simeon's Protocol Recipes Only

[metqa]

Single Serving Green Bean and Cauliflower Cheese Dish

100g green beans or however much you want
85g cauliflower or , well y'know.
1.5 - 2 oz cheese shredded
.5 - 1 oz cream cheese soft
salt, pepper, onion powder, paprika
Roasted chicken drippings if you have some

In a microwave safe dish, layer the veggies and cheese in three layers of veggies, then cheese, scooping bits of cream cheese in spots. sprinkle with seasonings on each layer. Sprinkle paprika on top and cover with plastic wrap. Nuke it no more than 8 minutes until it's done. Pouring some roasted chicken drippings on it after it's done makes it even better!

[metqa]

Cocoa bark with Macadamia nuts and Flax
I made cocoa bark with macadamia nuts and flax

I just sprinkled the flax and the nuts into a plastic wrap lined square dish and poured the cocoa syrup on top and let it chill in the Freezer. Cut into four squares rather than cracked since it was so thick.

4T coconut oil
1.5T cocoa Powder
few drops of vanilla extract (option)
8t equivalent sweetness ( more or less to taste)
2 oz of nuts ( optional)
1 teaspoon whole flax (optional)

This picture is one quarter of the recipe, so about a Tablespoon of coconut oil.

[metqa]

Seafood Stuffed Onion
Large Onion, I mean LARGE
100G of fish or seafood, already cooked saves time ( I dry pan fried mine with salt and pepper)
minced garlic ( I used roasted, mmmmm)
Old Bay Seasoning ( or any combination of seafood seasoning you like)
about half a cup of chicken broth.

Take your onion and cut off the top evenly. Peel all the skin and tough rings off. slice off enough of the bottom so it can stand upright, but not too much or you'll have no bottom layer. You might have better luck with a larger onion than you'd think you'd need to get a cavity big enough. Score down into the center crosswise making x's out to the last ring you want to be the bowl, and dig out with knife and spoon as much as you can ( this part was not easy nor fun, careful not to pull out the very bottom of the onion.. )


Take the onion bits, chopp them finely and put them in a dry non stick skillet (make sure you trust it) on medium to cook and caremalize. stir frequently enough to prevent burning but mostly let it be, laying as flat as possible to the hot surface.


Take you cooked and chopped fish or seafood, and stir it together with the cooked onions, the old bay seasoning and the minced garlic. Stuff this into the onion shell and place in an oven safe bowl.



Spoon the chicken broth over and around the stuffed onion, so that it is sitting in a bit of the broth.

Bake in 350 degree for 50 - 60 min. I opted for 50, and my onion was cooked but still crisp. 60 would probably give you a softer onion. Oh, I didn't baste it and my outer skin got kinda dry but was still sweet, yummy and edible though I had to chew it a bit more. So I recommend basting it every 10 to 15 min or so, just a spooning of the broth over the thing should keep it from getting dry.



I cut the thing into quarters and used the onion as a sort of scoop for the filling. Yeah, I think I'll make it again. I don't know the calories, but It'sa good sized onion and fish and broth with seasonings AND it's P2 legal in that respect. I used 104 gram of fish and it all barely fit, with bulging the top!!!

[metqa]

Ingredients
Radishes: As many as can fit in the bottom of your crock
Roast: However Big you got, will fit your crock
Large Sweet Onion: Sliced very thinly into rings

Rub seasonings for Roast, Garlic powder, onion Powder, Black Pepper, Cayenne Pepper, Beef broth Powder, cocoa powder.

Clean radishes and make a layer of them on the bottom of the crock. Make the layer as deep as you like. but at least one layer deep.

Heat a cast iron, or equivalent, skillet till hot. Add a bit of high temp cooking oil, and immediately sear all the surfaces of the roast.

Rub the spices all over the surface of the roast, and place roast on top of the layer of radishes. Scatter the onion rings covering the roast.

Place crock lid and cook on low for 6-8 hours depending on the age of your crock ( newer crocks cook higher so check after 6 hours)

Slice Beef and scoop out the simmered radishes and onions and serve with roast juices.

[trombonegirl]

I have tried this with several different meats and have loved them all, i.e. lean ground beef, ground veal, ground white meat chicken, ground extra lean turkey (not strictly protocol).

Makes 4 servings

1 lb ground meat
1/2 to 1 cup salsa (make sure no hidden ingredients)
garlic powder
onion powder

Bake for an hour in 350 degree oven in a loaf pan. I use the kind that has two pans for draining off any excess grease. The garlic and onion powder help hold the meatloaf together, so use to your taste.

I sometimes count the salsa as my fruit and other times a veggie.

[trombonegirl]

Last night I bought some ground chicken and broccoli slaw, so I decided to try something different.

200g ground chicken
1/2 bag of broccoli slaw (could have used the whole bag)
4oz onion and chive cream cheese
spices per taste

I browned the chicken in skillet with spices. When browned, added the broccoli slaw and cooked until limp. Stirred in the cream cheese and cooked until cheese melts and is heated through.

469 calories
fat 17.2g
Sat. fat 4.7g
Cholesterol 202mg
sodium 232mg
carb. 7.5g
protein 68.8g

[uvgottabkidding]

Originally Posted by Yond

Thai beef salad

100g steak
1 tsp red pepper flakes (or less depending on your taste)
2 tsp minced garlic (more or less to taste)
1/4 tsp pepper
stevia (to taste)
cucumber or lettuce (allowed amount)
juice of half a lemon
chopped cilantro or flat leaf parsley
3T to 1/4 cup water or chicken broth

Peel, seed and slice cucumber (I prefer it julienne style)
(If using lettuce I prefer to shred my lettuce)
combine cucumber, juice of 1/2 lemon, Stevia and chopped cilantro. Mix together well.
Cover & refrigerate to marinate while preparing the rest of the dish. I like to marinate the cucumbers longer so they really pick up the vinegar. I don't generally marinate the lettuce not sure why I just haven't.

Preheat pan over MED-HI heat.
Slice steak into very thin slices.
In small bowl, place steak, red pepper flakes, garlic, and pepper. Be sure to coat steak well & marinate for 10 minutes.
Place steak in pan with water or chicken broth I use 1/4 so it cooks a bit longer and gets more tender.
Stir fry for 2-5 mins depending on how you like your steak cooked.
Serve immediately while hot over cold cucumbers.

You can substitute any vegetable for the cucumbers, I have found I prefer using cucumbers or lettuce.

Wow. This sounds delicious. Is this phase 2 friendly? Is it okay to mix the two veggies (lettuce and cucumbers) in one meal on phase 2.

[metqa]

Originally Posted by uvgottabkidding

Wow. This sounds delicious. Is this phase 2 friendly? Is it okay to mix the two veggies (lettuce and cucumbers) in one meal on phase 2.

You would choose one or the other, not both.

[Yond]

3.5 oz. raw chicken sliced into "tenders"
1 Grissini breadstick or melba toast, ground well
1 1/2 T very finely minced parsley (1 T dried)
couple pinches of poultry seasoning
couple pinches cayenne pepper
couple dashes of oregano
large pinch of thyme
large pinch garlic powder
large pinch of onion powder
couple pinches of rosemary

dampen chicken tenders with a water
Season with fresh ground pepper and sea salt
dredge tenders in spice/grissini mixture
Place on cookie sheet
Bake at 350 until done.

Serve this chicken with fresh tomatoes, diced, seasoned with
sea salt, fresh ground pepper, fresh minced parsley and Italian seasoning.

Or you could serve with a nice Italian lettuce and tomato salad using the lettuce as your vegetable and the tomato as your fruit.

Don't forget you do not get a bread with this as you used the bread stick to coat the chicken.

[Yond]

1⁄4 cup apple cider vinegar
1 cup water
1 T lemon
1 pkg stevia
1⁄4 t garlic powder

[Yond]

1 chicken breast
8 cups water
4 cups water
5 t. poultry season
5 t. onion powder
4 garlic cloves
4 t. black pepper
3 t. sea salt
3 T. celery salt
1 cheese cloth
1 string
Mix all herbs and place in the cheese cloth wrap string around cloth to secure all herbs and place it in the stock pot with 8 cups of water and the chicken breast and boil for 35 minutes or until chicken breast is cooked. Place a strainer on top of a bowl with a coffee filter to Strain broth to extract any fat from chicken breast and use the chicken for other recipes. Keep the cheese cloth to see if you need to continue to add more flavors to the stock for the additional 4cups of water and bring to a boil for additional 30 minutes. Set aside and chill. Use the broth for recipes for flavor and for a cup of broth before lunch and dinner.

[Yond]

3.5 ounces chicken
2 med green cabbage leaf
2 med Napa cabbage leaf
1 garlic clove
3 T. balsamic vinegar
1⁄4 t onion powder
1⁄4 T. sea salt
1⁄4 T. pepper
1 T. fresh ginger
Mix together finely grated ginger, garlic, onion powder, balsamic vinegar, salt, pepper and chicken pieces. Cook until chicken is cooked thoroughly and then add the Napa cabbage and cook until cabbage is slightly cooked. Take the 2 green cabbage leaf and split the chicken mixture and place in cabbage leaf’s and roll into a wrap.

[Yond]

3.5 ounces filet or London broil
1 t. mustard powder
2 t. balsamic
1⁄4 t salt
1/2 t freshly ground black pepper
2 garlic cloves (minced)
Mix all seasoning in a mixing bowl. Line a broiler pan with foil and place steak on top. Coat evenly with mustard mixture and let stand 10 minutes. Broil steak to desired doneness. 3 to 4 minutes per side for medium-rare. Let stand 5 minutes before slicing and serving.

[Yond]

3.5 ounces chicken
2 cups spinach
2 t. onion powder
1 garlic clove (minced)
1⁄2 cup chicken broth
1⁄4 t salt
1⁄4 t pepper
1 lime
1 T. curry powder
Mix chicken and all seasonings and 1⁄2 the lime and cook chicken through. Throw the spinach in for 1 minute and serve in a bowl and squeeze the other 1⁄2 of the lime.

[Yond]

3.5 ounces crab
1 garlic clove (minced)
1 T. onion powder
1⁄2 t. lemon zest
1⁄4 t salt
1⁄4 t. pepper
1 t. dry mustard
2 lemon wedges
1 T. parsley
1 t. lemon zest
Mix everything together and put into 2 small patties. Place in a baking dish and bake for 15 minutes and place on serving dish.

[Yond]

3.5 ounces of Chicken
2-3 big cabbage leaves
1c. shredded cabbage
1/8 t. onion salt
1/8 t. garlic powder
1/8 asian spices
1⁄2 Pkg stevia
Steam big cabbage leaves for 5 minutes. Move leaves over to side of steamer to make room for shredded cabbage. Steam both for 5 minutes. Remove shredded cabbage to a mixing bowl. Add chopped chicken or shrimp and spices. Mix and then wrap in a big cabbage leaf.

[Yond]

3.5 ounces scallops or shrimp
1 lemon
1⁄2 dry mustard
1 t. pepper flakes
2 garlic clove (minced)
1⁄4 salts
1⁄4 pepper
1⁄2 cup water
Mix together lemon juice, dry mustard, cayenne, garlic, salt, pepper and scallops. Fill a non-stick frying pan with water and place scallops and cover with lid for10 minutes.

[Yond]

1 c. crushed ice
5 drops of peppermint stevia
5 drops of chocolate stevia
5 drops of Valencia orange
1 c. of coffee
Mix in blender until smooth. Pour into glass and serve.

[Yond]

1 Vidalia onion
2 c. beef broth
3.5 ounces lean steak
1t. garlic powder
1t. onion salt
1t. pepper
2 Melba toast
Slice onion with an apple slice to make wedges and to open up the onion. Season the onion and place it on top of a foil sheet. Add 1⁄4 c beef broth, and wrap it up tightly, and place in a baking dish and bake at 350 degrees for 1 hour. You want to make sure the onion is not too soft you want it a little firm. Serve in a bowl with 2 cups of beef broth and 2 Melba toast.

Two melba toast is not protocal, I would use only one

[Yond]

3.5 ounces of shrimp
2 T. lemon juice
1T. lime juice
3T. apple cider vinegar
1t. garlic powder
1t. pepper
1⁄2 t. onion salt
Place fish in a bowl and mix together all ingredients and let it stand and marinate for 1⁄2 hour. You can either grill the shrimp on a grill or in a non-stick frying pan. Serve over your favorite salad greens.

[Yond]

3.5 ounces of ground chicken breast
1⁄4 t. pepper
1⁄4 t onion salt
1⁄4 t. onion powder
1t. garlic powder
1⁄4 t dry mustard
2T. balsamic vinegar
2 cups spinach or large tomato
Mix all ingredients into the ground chicken breast and mold into a small patty. Grill or broil and serve with the spinach and balsamic vinaigrette or on thick sliced tomatoes.

[Yond]

3.5 ounces red snapper
2T. fresh grated ginger
1⁄4 cup balsamic vinegar
2 drops liquid stevia
1⁄4 t. salt
1⁄4 t. pepper
1 lemon wedge
Finley grate 1 T of fresh ginger in small skillet. Add the balsamic vinegar and cover with water to reach 2 inches and bring to a simmer. Season red snapper with grated ginger, lemon, salt and pepper. Place in steamer and cook for about 10 minutes.

[Yond]

2 cups Romaine Lettuce
3.5 ounces London broil or filet
1⁄4 t. garlic salt
1⁄4 t. chili seasoning
Prepare the beef on the grill. Crumble beef and mix in garlic, salt, and chili seasoning. Top lettuce with ground beef mixture. Serve with Vinaigrette Dressing on the side.

[afuentes]

Thank goodness I found this thread - wow!

[Yond]

200 g boneless skinless chicken breasts
¼ teaspoon black pepper
¼ teaspoon chili powder
½ cup fat-free, reduced-sodium chicken broth
1 tablespoon lemon juice
1 tablespoon drained capers
1/2 teaspoon Xantham Gum (optional but I loved the glaze it gave the sauce)
Miracle Noodles 1 7 oz bag. (optional)

Preparation:

(whenever using miracle noodles in a meal I recommend preparing the noodles before hand. Wash the noodles for 3 minutes under running water then dry as much as possible with paper towels or kitchen towel; place in a dry pan on medium heat stirring occasionally to remove the remainder of the water and prepare the noodle to take on the flavors of the dish. You will know the noodles are done when they start making popping sounds.)

1. Slice one half thawed boneless chicken breast flat on a cutting board. Slice very thin layers from the breast working from the top to the bottom layer. It doesn't matter if you have some larger and smaller around slices as long as they are thin. Place chicken breasts, 1 at a time, between sheets of waxed paper. Pound to 1/4-inch thickness if needed.

2. season both sides of chicken with pepper and chili powder.

3 Combine broth, lemon juice and xanthan gum in a blender and mix well.
(the best and easiest way for me is to put some XG in a clean dry spice jar with a plastic top with small holes in the top. Sprinkle directly on whatever dish you are trying to thicken. Keep stirring until the desired thickness is achieved. A little goes a looooooooong way. This works great in stir frys and for sauces. It thickens better in hot than in cold. And.....it continues to thicken afterwards.)

4 once desired thickness has been reached add capers (you can leave the capers out because they are not protocol but I listed the nutritional information below so I leave it up to you.

5. Sprinkle large skillet with water or chicken stock; heat over medium-high heat. Place chicken in hot pan in single layer; cook 1-1/2 minutes. Turn over; cook 1 to 1-1/2 minutes or until chicken is no longer pink in center. Repeat with remaining chicken If cooking more than 2 batches, reduce heat to medium to prevent burning chicken.

6. Stir broth mixture and pour into skillet. Boil 1 to 2 minutes or until thickened.

Add one package properly dried Miracle Noodles to the pan of chicken with sauce and stir.


Serve immediately over chicken.


Capers 1tbsp
Nutrition Facts
Amount Per Serving
Calories 2.0
Calories from Fat 0.62
Fat 0.074g
Saturated Fat 0.02g
Polyunsaturated Fat 0.026g
Monounsaturated Fat 0.0054g
Cholesterol0.0mg
sodium 254.9mg
Potassium3.4mg
Carbohydrate 0.42g
Dietary Fiber 0.28g
Protein 0.2g
Alcohol 0.0g

[Yond]

One bag of baby spinach
Salt or Mrs Dash
Herbs of your choosing (I tried basel, but experiment and see what you like!)
Pepper, if you like

Note: take it easy on the seasonings the first time around go light the leaves completely dry out and crunch when you put them in your mouth but then melt on your tongue. a little seasoning goes a long way.

Cover a baking sheet with parchment paper and lay the spinach in a single layer on top. Sprinkle with salt, pepper, herbs...

Bake in an oven preheated to 350 for around 7 minutes. Maybe a bit more, maybe a bit less. They should turn crispy and wafer thin. Carefully peel off the paper and enjoy.

You WILL have trouble with the spinach sticking if you use anything other than parchment paper. It's important that you use parchment paper on your baking sheets, as stated in the recipe, to avoid this. Wax paper and tin foil won't work, and obviously a bare baking sheet won't do it, either. You can find parchment paper in most good grocery stores or baking shops.

[Yond]

Ingredients

* 2 tablespoons beef broth
* 1/2 teaspoon ginger, minced
* 1 tablespoon garlic, chopped
* Grissini
* 1/2 cup soy sauce
* 1/2 cup water
* 3 packs stevia (more or less to taste)
* 1 lb flank steak
* 2 large green onions
* xantham gum as needed to thicken (best to apply xantham gum from and old salt shaker so there are no lumps)

This makes 5 servings you can separate them and freeze for later consumption.

Directions

Make the sauce by heating 2 tbsp of beef broth in a medium saucepan over med/low heat.

Add ginger and garlic to the pan and quickly add the soy sauce and water. (add more broth if needed to keep from drying out.

Dissolve the stevia in the sauce, then sprinkle xanthum gum in the sauce until it reaches your desired consistency it should turn thicker and glossy.

Remove it from the heat.

Slice the flank steak against the grain into 1/8" thick bite-size slices.

Tilt the blade of your knife at about a forty five degree angle to the top of the steak so that you get wider cuts.

Dip the steak pieces into pulverized grissini to apply a very thin dusting to both sides of each piece of beef.

Let the beef sit for about 10 minutes so that the breading sticks.

As the beef sits, heat up a non stick pan. (have beef stock near by so you can use it to dampen the breading so it will brown. I use an old salad spritzer spray bottle filled with broth to spray while "frying" to help browning)

Heat the pan until it's nice and hot, but not smoking. give a spritz of beef broth then lay the beef flat to saute' just until the beef just begins to darken on the edges.

You don't need a thorough cooking here since the beef is going to go back on the heat later.

Turn the meat over so that it cooks and browns evenly.

Add the sauce, cook for one minute while stirring, then add all the green onions. The green onions should be sliced at an angle so you have long angled slices that are pretty.

Cook for one more minute, then remove the beef and onions with tongs or a slotted spoon to a serving plate.

Leave the excess sauce behind in the pan.

[metqa]

Confetti Salad
Celery, thinly sliced on diagonal (16cal/100g)
100g cooked shrimp (measure raw without shells before cooking)
1 crisp apple ( ambrosia, fuji, honeycrisp or granny)
3T rice vinegar
2T sweetness
2T soy sauce or liquid aminos ( I used half of each)
1 clove garlic, crushed
1/2t ground fresh ginger
1/4t cayenne pepper
1t lemon juice
1/2t onion powder
1t Parsley Flakes or Fresh Italian Flat leaf parsley
Gallon size plastic zipper storage bag


Put a cup of water and 1t of salt in a sauce pan to boil. Shell your raw shrimp and measure 100g. When water is boiling violently, dump in shrimp and cook for one minute. Use a slotted spoon to remove the shrimp from the boiling water to a bowl of cold water. Set aside.

Trim your celery and slice across at an angle to produce elongated half moons. Put into zipper bag.

Cut cooled shrimp into small blueberry sized bites, and add to celery in zipper bag.

Fill a bow with water and a splash of lemon juice. Wash and core your apple. Slice your unpeeled apple into bite size pieces. place cut bits into lemon water as you finish the rest of the apple. When finished Drain the apple pieces well and add to zipper bag.

Directly into the bag, add the vinegar, sweetener, soy sauce, garlic, ginger, cayenne, onion pwdr, and parlsey. Seal and toss vigorously to coat all pieces.

Let marinate for five to ten minutes and serve, or chill to serve later.

* this is exactly the same recipe as the Napa and shrimp Salad but with celery instead.

[Dedee62]

STEAK (OR CHICKEN) PIZZAIOLA

100g steak (or chicken)
1 tomato (diced)
2-3 cloves minced garlic
1 t. oregano
1 t. basil
1/4 t. chili powder
Black pepper

Preheat oven to 350.
Place 1/2 of the diced tomato in casserole dish.
Add meat on top of tomato and top with minced garlic.
In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black
pepper. Place on top of steak.
Cover tightly with aluminum foil or with lid.
Bake 45-60 min.

[mtgirl]

Thanks Diana - I'm making it for dinner tonight. It looks so yummy!