Recipes for Metabolism Miracle - Step 1

[kitchenwitch]

This can be a place to post recipes, menus, and shopping tips for food items appropriate for step one of the MM plan. Links to recipes on the web and our own adaptations to recipes we have used forever are good. Remember copyright rules, and if it is in an old, old cook book that has reverted to public domain, give credit to that book.

I think for the time being it would be helpful to limit this to recipes for step one, and mark them as use freely or 5x5.

Everyone on MM, come share your favorite recipe and help the newer members of our group.

[kitchenwitch]

Diane is on Facebook and some recipes are posted there.

The Metabolism Miracle | Facebook

In particular, look for these entries below.

• 3/22/09 MARGARHITA "PIZZA" FOR ONE a 5x5 recipe
  
• 3/29/09 Cinna-bomb! 5x5 carb on Step 1 and as a "free food" on Steps 2 and 3.
  
• 4/19/09......."Pasta" on Step 1??????? Shopping tip 5x5
  
• 4/23/09... Raspberry Spinach Salad This salad fits on all Steps of the Miracle as a 5x5 carb food
  
• 5/1/09 CHEDDAR CHIPS a use freely recipe (within reason of course)

• 5/./09Asian Lettuce Wraps Perfect for all Steps of “The Metabolism Miracle.”
  
• 5/22/09...Grilled Portobello Mushroom Caps Use freely

[kitchenwitch]

This could be the salvation of your WOE or the destruction of your will power.

The Metabolism Miracle | Facebook

5/13/09 Dark Chocolate on a daily basis???? good for all steps of MM

[kitchenwitch]

The Metabolism Miracle | Facebook

6/27/09 Finding Low Carb Bread.......

[kitchenwitch]

This is an adaption of a recipe I have used forever and was always a favorite of the family. this is how I would make this recipe for my family, but you can add more meat, more g beans, more cheese, to fit your needs, or use two large fresh tomatoes instead of the canned.

Zero Carb Sausage Casserole
suitable for all stages of MM as a use freely food
Makes 4 servings

* INGREDIENTS
* 12 ounces of low fat sausage, cooked, drained on paper towels
* 1 medium onion, half, then slice and saute till transparent
* 1 can of diced tomatoes packed in tomato juice, drained
* 1 can of green beans
* 1 large can of mushrooms
* garlic powder, basil, or Italian seasoning, salt and pepper to taste
* few drops of liquid smoke ( adds more hickory cured flavor)
* 4 ounces of low fat or fat free shredded cheddar cheese

Cook and drain your sausage, set aside. Wipe your skillet with paper towels and saute the onions. If you are using a bulk sausage you can reduce the fat further by putting the cooked, scrambled sausage in a colander and running hot water over it to rinse away more fat. Put in your cans of vegetables, the sausage and the spices. Cook in microwave till heated through, about 6-8 minutes on high, stirring half way is necessary. Remove from microwave and add the cheese. Return to microwave on HALF POWER and cook in 30 second increments till cheese melts. Enjoy.

Variation, you could cut 12-16 ounces lean cooked ham into cubes and sub for the sausage.

Variation, use lean ground beef, and add extra liquid smoke and spices.

[kitchenwitch]

SALMON PATTIES
makes 4 servings a 5x5 food

* 1 can 16 oz salmon or mackerel
* 2 slices of wal mart 100% whole wheat bread (Net carb 10 each x 2 slices = 20 carb divide by 4 servings, 5 net carb per serving)
* 2 eggs. beaten
* grated onion or onion powder to taste
* Dill if you care for it, to taste
* Olive oil, or vegetable oil


Tear bread into small pieces, put in blender or food processor and process till corse crumbs, or alternately, wet the bread and squeeze out excess. The idea is to stir bread in equally. Mix bread with the eggs, and onion. De-bone your fish, and add the bread egg mixture. Divide into 8 equal portions and fry in a small amount of allowed oil.

I find the real eggs work better in this than the egg substitute, seems to bind the ingredients better. Other, lower carb breads will work in this recipe, just so your total for serving is 5 gram or less.

[Desertduck]

Zucchini Lasagna:

Filling:
Brown 2 lb. extra lean ground beef ( I use 4%)
with I medium onion, salt, pepper, and fresh garlic to taste.

Mix with 16oz. container of lowfat ricotta and 2 cups of skim mozzy and one package frozen chopped spinach (drained and patted as dry as possible)

Mix in 1/4 cup lowest carb spaghetti sauce you can find.

Noodles:

Buy 2-3 good size zucchini. Use a cheese slicer to slice off thin layers of "noodles."

In a cake pan, layer zucchini, 1/2 filling, zucchini, rest of filling, zucchini. Top with remainder of jar of sauce and more mozzy cheese (I go about 2 more cups).

Bake @ 350 for 30-40 minutes until bubbly and beginning to brown. YUM! My family loves this!

[Desertduck]

My family LOVES this - I found it on this board and adapted a bit...

Chop or Slice to your preference and layer from the bottom up (a glass bowl makes nice presentation for potlucks!)

1 head Romaine
I head Cauliflower chopped into small florets
6 slices cooked bacon crumbled
1/2 large red onion
Optional: 3 hard boiled eggs slices (I only use the whites and toss the yolks)

Dressing:
1 Cup Mayo (I use lowfat)
1 Cup Parmesan
1/2 tsp. cider vinegar

[Nell]

1 bag frozen whole green beans (or fresh, canned whatever you have)
measured sausage for each person eating (say 3-4 oz per person)
2 whole garlic cloves chopped up
dried parm/romano cheese mix
1 small (I think 4 oz. can tomato sauce)
OPTIONAL: 1 tablespoon flax oil for each person eating.

Put sausage in baking dish on 400 degrees. Cook it until it's brown and a lot of the fat has cooked out. Take it out of the oven, chop it into slices. A spatula works great for this. Being careful not to burn yourself, rinse the fat out of the pan and off the sausage. Add the frozen green beans, stir the mix and put the pan back in the oven for about twenty minutes. Take the pan back out and add the chopped garlic and small can of tomato stirring again and back in the oven about ten minutes or until it's not watery and the sauce is sticking to the beans and sausage. Take the pan out and shut the oven off. Add in the oil if you choose to use it and sprinkle the cassarole liberally with the dried cheese. Now it's ready to serve.

*If you use canned or fresh beans you'll have to vary the cooking times. When it's done you want the beans soft and no loose liquid in the pan.

*The oil is mostly to tip the omega balance from the sausage. It's not needed for the recipe to taste right.

[kitchenwitch]

Lets see if this will work. Here is a link direct to the recipe page if you cannot find it through the site map here. It is under Other Plans, Recipies for Metabolism Miracle Step one. This morning it is way down the list. It seems confusing how things move about on this list.

http://www.lowcarbfriends.com/bbs/ot...-step-1-a.html

[kitchenwitch]

OK, now I have put a link to recipe page in my signature, so everyone should be able to find it now. Hope this helps. As often as I get on here, should not be hard to find me in my hat

[Nell]

[QUOTE=Nell;12258896]1 bag frozen whole green beans (or fresh, canned whatever you have)

Hi everyone. I was re-reading the other sausage cassarole and didn't realize that kitchen witches was the same as mine. I didn't see her garlic powder. Does anyone know how to delete a message? I'd rather not have mine cluttering things up.

I cannot wait to try these recipes! Thank you everyone!

[kitchenwitch]

Making meat loaf without tomato sauce is different, but this turned out tasty.

Mexican Meat Loaf
Serves 4 to 6
a 5x5 food if bread is used A use freely if bread omitted.


1 and 1/2 Pounds of low fat ground beef (85 - 96% fat free)
1 C combined cut peppers, onion , banana peppers, yellow, green or red bell peppers, whatever you have.
1 teaspoon cumin
1 teaspoon chili powder
Salt and black pepper to taste
2 eggs, beaten, OR egg substitute OR egg whites to equal 2 eggs
2 slices bread, which total 20 grams carbs or less. (optional)

In a blender or food processor, pulse the bread till fine crumbs, add to meat in mixing bowl. then pulse peppers and onion until very finely chopped, almost a paste, there should be some liquid from the blend. Add your spices and taste test till it suits your taste.

Mix first the bread with meat, then add in the pepper and spices blend and the 2 eggs. Mix well, shape into a loaf and cook on a broiler pan if possible so the fat drains. Cook at 400 degrees F until a meat thermometer registers 160, or about 30 minutes until done.

Menu suggestions.
Steamed cabbage wedges with whipped butter.
tomato slices

VARIATIONS: make this an Italian meat loaf by using garlic, basil, thyme and oregano or pizza spices with your peppers/onion blend.

[Chuguelet]

This is yummy! I use it as a side to my Asian Lettuce Wraps! Whether this is considered free or a 5x5 depends on the amount of carbs in the broth you use. Here is a recipe for no carb stock.

4 cups chicken broth or stock (I use low sodium)
2 eggs beaten
2 -3 Tbsp chopped green onions
salt and pepper to taste

Bring the chicken broth to a boil. Add green onion and boil for 1 minute. Slowly add the beaten eggs into the broth while quickly stirring the broth with a whisk or a fork (this prevents the eggs from clumping). Continue to stir until eggs are cooked. Salt and pepper to taste. Makes 4 1-cup servings.

[Chuguelet]

The perfect compliment to the egg drop soup! You can vary spices and vegetables to suit your tastes.

1 large head of lettuce
1 lb. ground turkey (you can use cubed or ground chicken as well)
1 medium onion, finely chopped
2 Tbsp. olive oil
2-3 scallions chopped
2-3 cloves of garlic minced
6-8 oz sliced mushrooms
2 tsp. sesame oil
1/2 tsp. ground ginger
1 tbsp. low sodium soy sauce
2 tbsp. hoisin sauce (Warning - this adds carbs to this recipe so watch the label if you are using prepared sauce. There are several recipes for low carb hoisin on the web.)
salt and pepper

1. Peel and rinse the leaves from the lettuce head. Dry the leaves and put them back in the refrigerator so they don't wilt.

2. Season ground turkey with salt and pepper and brown. Remove from pan and set aside.

3. Heat olive oil in a pan or wok. Add onions and cook until almost transparent, about 2-3 minutes. Add garlic, scallions, mushrooms and continue to saute for a few more minutes.

4. Stir the meat back into the pan. Add sesame oil, ginger, soy sauce and hoisin sauce. Toss to coat the mixture.

Serve with chilled lettuce leafs. Spoon 2 - 3 tbsp. of mixture into the center of a lettuce leaf. I can't say how many servings this makes, but it fed me, my husband and our teenage daughter and we had leftovers! Just be sure to keep your portion within the 5x5 guidelines!

[krissykay0583]

Ok I don't have the exacts for the recipe because I had it in an old low carb recipe book about 6 years ago, lol. So this is from memory... but I remember really loving it!!

Tofu Pizza ( Depending on marinara sauce and toppings used should be a free or 5x5)

Use the extra firm tofu. Cut into thin slices. Take about four paper towels and put two underneath the tofu with the other two on top and get as much moisture as possible out of the tofu. Put a little EVOO or whatever cooking oil you prefer in a pan and fry each side of the tofu for about 4-5 minutes on each side. Top with your favorite low carb marinara, cheese, toppings! Put in oven just long enough to melt cheese, heat topping through!

Sorry for the non specific recipe, but it is really a good alternative when you are craving some pizza!

[ohjeanne]

Originally Posted by Desertduck

My family LOVES this - I found it on this board and adapted a bit...

Chop or Slice to your preference and layer from the bottom up (a glass bowl makes nice presentation for potlucks!)

1 head Romaine
I head Cauliflower chopped into small florets
6 slices cooked bacon crumbled
1/2 large red onion
Optional: 3 hard boiled eggs slices (I only use the whites and toss the yolks)

Dressing:
1 Cup Mayo (I use lowfat)
1 Cup Parmesan
1/2 tsp. cider vinegar

Love this salad! I used to make it all the time when I had to take a covered dish to school. I also add broccoli and peas but the peas are not allowed on step 1. Almost any veggie can be added. YUMMO~~

[happyhappy]

I did this tonight and it turned out good. Preheat oven 350 degrees. Wash and cut a spaghetti squash in half the long way and scoop out seeds (hard to cut). Spray casserole dish lightly with cooking spray and place the two halves face down. Cook for 50 minutes. Scrape out the squash halves (be careful they are hot) back into casserole. I topped that with some cooked ground chicken and sprinkled some parmesian on top. Baked again for a 10 min or so until cheese melts. When I find a low carb sauce, I think I'll add that too, but it was good just like this.

[happyhappy]

Cauliflower Rice

Cauliflower "Rice" Recipe - How to Make Cauliflower Similar to Rice

The recipe is at the above, but basically you grate or better yet shred in a food processor some washed cauliflower -- you want it about the size of rice. Place in a covered microwave safe dish. Cook in microwave for 4-5 min. (don't add water). When it's ready, top with a little butter and salt or whatever you like.

[kitchenwitch]

Thanks onderland, for posting these pizza crusts recipes and allowing me to copy them here .

Zucchini Pizza Crust

Large raw zucchini, shredded (between 1.5-2 cups)
2 eggs
2 cups shredded mozzarella cheese


Preheat oven to 450 degrees.

Grease cookie sheet.


Shred a large zucchini. Squeeze handfuls of zucchini to remove excess water. Add egg and cheese, and mix well.

Spread the dough onto the pan evenly (watch to distribute evenly. The middle of the crust can be too thick, causing edges to brown and the center to remain thick) and bake for 12-15 minutes, or until the crust is cooked. Let cool/rest.

Makes a large crust (14")

Nutritional Information:
Calories: 785 Carbohydrates: 9 Fiber: 0 Net carbohydrate: 9 Fat: 49 g Protein: 75 g

Cauliflower Crust

1 cup cooked grated cauliflower
1 egg
1 cup mozzarella cheese


pizza sauce

toppings (make sure meats are cooked)
mozzarella cheese

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick spray.
In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Broil at high heat until cheese melts.

[kitchenwitch]

Again, thanks to onderland for posting this recipe, will have to try that one also.

Oopsie Rolls

3 large eggs
1 packet of Splenda
A dash of salt
A pinch of cream of tartar
3 ounces cream cheese (not Tbsp) Do not soften!

Preheat oven to 300 degrees.

Separate the eggs and add Splenda, salt, and cream cheese to the yolks. Use a mixer to combine the ingredients together. In a separate bowl, whip egg whites and cream of tartar until stiff (if you're using the same mixer, mix the whites first and then the yolk mixture).

Using a spatula, gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites. Spray a cookie sheet with non-stick spray and spoon the mixture onto the sheet, making 6 mounds. Flatten each mound slightly.

Bake for about 30 minutes (You want them slightly softer, not crumbly). Let cool on the sheet for a few minutes, and then remove to a rack and allow them to cool.

Calories 85 each Carbs Less than 1g each

I have never used the cream of tartar in my oopsie rolls. I have a kitchenaid mixer and I'm able to get the egg whites stiff without it.

To make french toast with the oopsie rolls just beat an egg (I throw a little vanilla and cinnamon in it). Coat the oopsie roll and make it the way you make regular french toast. I have it with sugar free syrup. It's really good.

[kitchenwitch]

Many years ago, I got tired of trying to make ground turkey taste like beef and decided to make it taste like what it was, turkey. This is the recipe that emerged.

Servings 6 A carb free food

• 1 1/2 pounds of ground turkey
• 2 ribs of celery, chopped fine
• 1 medium onion, chopped fine
• one egg, beaten
• 1 teaspoon ground sage
• 1 teaspoon poultry seasoning
• 1/2 teaspoon black pepper.

Mix all ingredients, shape into 6 equal patties, fry, grill or broil. If grilling, I would use one off those burger baskets to keep it from falling through the grill.

Shopping tip: some inexpensive ground turkey is very high in fat, do look for a lower fat ground turkey.

Turkey gravy: 1 can of chicken broth (check for carbs in your broth)
1 tablespoon corn starch.
Pan dripppings if you fried or broiled the patties


put 1 level Tbs cornstarch in small bowl. add a 2-3 table spoons water, and stir to a thin paste. De-glaze your cooking pan with a small amount of your broth, water or wine. Add remaining broth and bring to a boil. Add the corn starch mixture, stirring well to prevent lumps. serve over the turkey patty. the gravy will be rather thin, but cornstarch has a LOT of carbs. If you use more than 1 TBS corn starch for 6 servings, you would count it as a 5x5 food.

Serve with cranberry jello salad

[kitchenwitch]

Cranberry Jello Salad
Makes 6 servings a carb free food

• 2 packages sugar free cranberry jello
• finely chopped celery
• grated zucchini, squeezed dry of water
• Chopped pecans

Make the jello according to package directions for one box, but use both boxes of jello.

Add the vegetables and nuts

Chill till firm.

[Barb F.]

for lowcarb recipes is here: Welcome to Genaw.com Lots of the recipes are higher fat but I'm thinking we can adapt what looks to be our favorites and post them here. Kitchenwitch, have fun!

Barb

[Barb F.]

The website is Welcome to Genaw.com

[lsnitker]

Chicken Salad Hot Dish
This is adapted from a family favorite

2 cups cooked chicken (I cook mine in the slow cooker and shred it)
2 cups celery (crisp)
1/2 cup slivered almonds (I used sliced almonds and chopped a little more)
1/2 teaspoon salt
1/2 teaspoon Ac'cent (seasoning)
2 tablespoons grated onion
2 tablespoons lemon juice
1 cup mayonnaise (can use light, but don't use Miracle Whip)
1/4 cup chopped green pepper
1 cup cheddar cheese (2% if you have it)

Mix all ingredients except cheese and put in 8x8 casserole dish. Cover with cheese. Bake at 450 for about 20 minutes (until cheese starts to brown). Serve hot and bubbly, celery should be crisp.

This will also work well in a low-carb wrap for lunch the next day!

[Firmingrojo]

"Fried Chicken"

1 bag parmesan and mozzarella cheese blend
1 pound chicken tenders
Olive oil
2 eggs
1tbs water

Crack the 2 eggs into a bowl and blend,add water and blend until frothy.
Put some of the cheese blend in a plate.
Have your frying pan on medium heat with olive oil (I never measure)- dont let your chicken "swim" that is too much oil.
Dip chicken tenders one at a time into egg mixture and then into cheese mixture making sure to press the cheese into the chicken. Place into hot frying pan. Only cook 4 chicken tenders at a time to insure a crispy crust. Turn when it has a deep golden brown crust and do the same to the other side.

You can add pasley or italtian herbs to the cheese mixture and it is awesome.
Also, I do not salt the chicken because of the high salt content in the cheese. But you may want to salt yours.

I serve this as 3 tenders as a serving with veggies on the side.

Laura

[wshn4snow]

Cauliflower Crust

1 cup cooked grated cauliflower
1 egg
1 cup mozzarella cheese


pizza sauce

toppings (make sure meats are cooked)
mozzarella cheese

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick spray.
In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan.

Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).

Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.

Broil at high heat until cheese melts.[/QUOTE]

[wshn4snow]

Sorry I'm trying to quote your recipe but it's not working for me. I made the above recipe thanks to Kitchen, with vegan gourmet nacho cheese. This cheese has 2g carb and 2g dietary fiber which makes it 0 net carbs and the cheese is spice and tastes so good and melts on 425. I found this cheese at the local health food store.

[Chuguelet]

I found this on the recipe board. We fried some fish for dinner the other night and I decided to try them. They were DELICIOUS!!! The only mod I would make is maybe adding some minced onion to give them a little more onion flavor! This recipe makes ALOT of these, but I was able to refridgerate the batter and cook them up the next day as well.


2 cups soy flour - sifted (very important to sift!)
2 tbsp baking powder
1/3 cup splenda
pinch of salt
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp lemon and pepper powder (I didn't have any of this, so I just used about 1/2 tbsp. pepper)
2 eggs
1 cup of half and half
8 oz shredded cheddar cheese


Heat canola oil in a pan to medium heat. In a bowl combine all above ingredients with a rubber spatula. Do not forget to sift soy flour.
Drop tbsp size drops of batter into the heated oil. If it burns fast then your oil is to hot. Brown and turn as necessary.