Healthy Decisions for the Love of Health

Meat and Fish Dishes

POT ROAST

Pot Roast is a family favourite and its also a great meal because you will have leftovers to reheat as meals on your plan all week.

2   pounds lean eye of round

2   med potatoes peeled and quartered

2   large carrots peeled& cut in 1 inch pieces

2   med onions cut into eight

½  cup red wine

1   tsp black pepper freshly ground

 Preparation:

1.     Place beef in Dutch oven or deep baking dish.

2.      Place potatoes carrots and onions evenly around beef.

 

3.       Pour wine evenly over vegs. Sprinkle on black pepper.

 

4.      Cover and bake for 1-½ hours at 300º F.

Hearty Vegetables Roast- Replace potatoes with turnips, parsnips and yams for a rich earthly taste with your roast

Mixed Oxidizers, Fast Oxidizers and Parasympathetic body types can enjoy the lean beef, but Sympathetic or Slow Oxidizer body types can enjoy this satisfying meal as well by substiting chicken or turkey. Try some of these variations.

Chicken Pot Roast- Substitute skinless chicken breast for beef. Use new potatoes and pearl onions.

Turkey Pot Roast- Substitute skinless turkey breast for beef and Brussels sprouts for potatoes 

ORIENTAL STIR FRY

Stir Frying is so easy to vary, it will work for all body types. This chicken stir fry is ideal for Sympathetic dominant body type.  If you are a slow oxidizer - try the sea food stir fry variation and if you are a fast oxidizer or parasympathetic try it with beef.

 

½ pound skinless chicken breast cut in 1-inch cubes
¼ cup water

1-cup broccoli florets

1-cup snow peas

1-cup mushrooms sliced

½ cup water chestnuts

½ cup bamboo shoots

2 Tbsp lemon juice

4 Tbsp white wine

2 tsp thyme

1 tsp nutmeg

Black pepper to taste.

 Preparation:

1.     Heat large non-stick skillet over high heat. Mix together lemon juice, wine, and spices in bowl. Make the sauce first and use part of  it to braise the chicken breasts. Add chicken stirring frequently until chicken is browned on all sides.

2.      Add ¼ cup water and bring to a boil.

3.      Stir in broccoli cooking 1 minute.

4.      Stir in snow peas, mushrooms and water chestnuts, cooking 2 minutes

5.      You can then add more of the wine mixture and continue cooking 2 minutes, or until vegetable are tender-crisp. Serve over rice.

 Use any favourite veggies to customize your favourite stir-fry, or try some of these.

Thai Stir Fry- Use shredded cabbage, onions celery and carrots for vegetable mixture, adding all at once. In place of wine and spice mixture use 1/8 cup lemon juice, 1/8 lime juice, ½ tsp grated ginger, ½ tsp red pepper flakes, 2 cloves garlic, minced, 2 Tbsp chopped parsley.

Seafood Stir Fry- (Great for Slow Oxidizer Body Type)- Use shrimp or scallops in place of chicken.  Use bok choi, red peppers, green onions ad mushrooms as veggies.

Szechwan Stir Fry- In place of wine and spice mixture, use 4 Tbsp white wine, 2 Tbsp rice vinegar, 1 Tbsp grated fresh ginger, (About  3 cloves minced) and ½ -1 tsp cayenne pepper. This is great with lean beef, if you’re a Fast Oxidizer or Parasympathetic body Type 

JAMBALAYA

This Cajun dish is a favourite in New Orleans, and all over the world.  Try doubling or tripling this recipe, then reheat for meals all week long.

 

3     pounds skinless chicken breast, cubed

1    cup chicken broth (sodium free)

½   cup onion chopped

½   cup celery chopped

1         green pepper, seeded, chopped

1    cup white wine

½   basil

½   thyme

1    bay leaf

½   tsp black pepper, freshly ground

¼   cup fresh parsley chopped

1    cup uncooked rice

½   cup cooked shrimp

2    Tomatoes, diced

 Preparation:

1.         In saucepan, combine broth, onion, celery, pepper, wine and spices. Bring to boil, stirring often. Remove from heat.

2.       Place rice, chicken, shrimp and tomato in large casserole dish. Pour herb mixture into casserole, making sure that all rice gets covered.

3.      Cover and bake 30 minutes at 350º F. Turn off oven, but leave casserole dish in for an additional 15 minutes.

This is a whole meal with Protein A& B carbs and veggies. Serve over more rice if your plan calls for more carbs.

Spicy Cajun Jambalaya- Add ¼ -1 cayenne pepper, and 2-3 seeded and chopped jalapeno peppers.

Turkey Jambalaya- Substitute chopped skinless turkey breast for chicken.

Thick & Zesty Jambalaya- Substitute red wine for white wine. Add 5 Tbsp tomato paste (sodium free) Add additional ½ tsp basil, ½ tsp thyme and ½ tsp cayenne pepper. 

TURKEY CHILLI

This low fat turkey chilli is an ideal family supper. It's hearty, healthy and easy to prepare.

1     large onion, finely chopped

1     red bell pepper, seeded and chopped

½    stick of celery, chopped

2     garlic cloves, minced

¾    pound 99% fat-free ground turkey

2     tbsp chilli powder

2     tsp ground cumin

½    tsp oregano

½    tsp ground coriander

1    14 ½-ounce can crushed tomatoes

1    8 oz can tomato sauce, no salt added

1        1    15 oz can black beans, rinsed and drained

2        tbsp fresh chopped cilantro (optional)

 Preparation:

1.   Sauté onion, celery, chopped pepper and garlic in a large skillet. Cook for 5 minutes or until onions are translucent.

2.   Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink.

3.    Stir in chilli powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally.

4.    Add beans, mix well and cook on low heat for a further 5-10 minutes.

 This is great for slow oxidizers. Serves 4.  

SHISH KEBAB

Kebabs of all kinds are great because just by substituting the various proteins you can customize the kebabs for any body type.  Besides they taste great and are quick to prepare.  Throw a kebab in with some cooked brown rice and you will always have a delicious acceptable meal whenever it is time to eat.  If you have a steamer available it takes very little time to warm them up without drying them out.

1    pound skinless chicken breast, cubed

1    large red onion, sliced

2    small zucchini, sliced

2    large green or red, yellow, orange peppers seeded & cut in 1’ pieces

8    large mushrooms

½   cup lemon juice

2    Tbsp fresh ginger, minced

1    clove garlic, minced

¼   tsp black pepper, freshly ground

Preparation:

 1.      Mix lemon juice, ginger, garlic, black pepper to make a marinade Add chicken pieces and mix well. Cover and refrigerate for 2-3 hours.

2.         Remove chicken from marinade and add vegetables to maintain to coat.

3.         Thread chicken and vegetables into 4 skewers, alternating chicken and veggies.

4.          Place skewers on grill and cook approximately 10 minutes, turning carefully to cook on all sides.

Go crazy with your favourite vegetables!  Any veggie that can be put on a skewer is fair game! For round vegetables like zucchini slices, try using 2 skewers for each kebab so that these veggies won’t spin when you turn them. Try using chunks of fish steak, like shark or tuna, to make a FISH-KE-BAB, another great taste that’s perfect for a slow oxidizer body type.

Beef Kebabs - Substitute lean sirloin for chicken Great for Fast Oxidizers or Parasympathetic body types.

Chicken Luau Kebabs - Thread your skewer with fresh pineapple cubes, onions, chicken and green peppers.

Cajun Shrimp Kebabs - Substitute shrimp for chicken.  Make marinade of ½ cup limejuice, 1 clove garlic, ½ tsp cayenne pepper, ½ tsp cumin, 1 tsp thyme.

5 ALARM CHILLI

You can’t go wrong when serving a piping hot bowl of chilli on a cold or wet, damp night. This recipe also works as a baked potato topper. Try doubling or tripling it and freezing portions for use over the weeks.

1     pound lean ground beef, chicken or turkey breast

1     onion chopped

1     garlic minced

1     green pepper, seeded and chopped (Could also use red,   yellow, orange peppers)

1     14 oz   pinto beans, drained

1     28 oz  diced tomatoes (sodium free)

1     tsp oregano

½    tsp cumin

½    tsp black pepper, freshly ground

½    tsp cayenne pepper

 Preparation:

 1.       Brown ground beef in non-stick Dutch oven or large pot along with onion,

garlic and green pepper over medium heat until beef is fully cooked. Drain off excess oil.

2.         Add spices and beans. Stir together for 1 minute.

3.          Add tomatoes and bring to a boil. Lower heat and simmer on low for 10-15 minutes, string occasionally.

Make your chilli 4 alarm or 3 alarm by decreasing the amount of cayenne pepper. Or spice it up by adding even more! Add diced jalapeno peppers if you dare!

Unlike most beans, pinto beans are carb B so almost anyone can enjoy this American favourite on their plan. If you’d prefer to eliminate the carb, simply replace the 14 oz of beans with 8 oz chopped mushrooms.

To make Veggie 5 Alarm Chilli, omit the ground beef and add 1 chopped red onion and 8 oz chopped mushrooms. *Note you can also use canned mushrooms but watch the sodium content. Drain and rinse them with reverse osmosis water.

You can also throw in other veggies like spinach, Bok Choy, corn niblets , 1 medium sized carrot (diced) etc.

HEARTY BEEF STEW

With just a few tweaks, good old-fashioned beef stew that your mother used to make is a perfect meal for Fast Oxidizers and Parasympathetic body types.  This is definitely comfort food on a cold or wet and damp night.  For those who are not eating beef convert it to a hearty chicken or turkey stew.  Keep reading further.

 

beef_stew.jpg (497809 bytes)2      pounds lean beef, cut in 1-inch cubes

1     onion, chopped

3     cloves garlic, minced

1     tsp thyme
1     tsp oregano

1     tsp marjoram

1     tsp basil

1     bay leaf

1     tsp black pepper, freshly ground

4    cup purified water

1    cup red wine

1    cup celery, chopped

4    cups Yukon gold or Russet potatoes chopped

2    cups carrots, chopped

8    oz mushrooms, chopped

 Preparation:

 1.     In non-stick Dutch oven or large pot,  sear beef over medium high heat, stirring to seal all sides. 

2.      Add onion and garlic plus 1 tsp water continue cooking onions is translucent and soft.

3.      Add spices, stirring quickly to coat for 1 minute.

4.      Add water, wine and 2 cups potatoes. Bring to a boil

5.      Reduce heat to low, simmer uncovered 3-4 hours, string occasionally, until potatoes begin to break down and dissolve, thickening broth.

Note: If you wish to keep the potatoes intact, without becoming mushy, you could do one of the following: Undercook the potatoes slightly, leaving them a little on the starchy side; the retained heat in the potatoes will finish cooking them off as they drain and cool.  Or: Add in ½ teaspoon lemon juice, or vinegar, to a pot of boiling water and fully cook the potatoes. Adding an acid, such as lemon juice or vinegar, helps to stiffen and keep the potatoes intact. A couple of drawbacks: the cooking time will be slightly extended; a thin "skin" will form on the sides of the potatoes; and the potatoes will be denser, which is why they don't become as mushy. Using lemon juice, or vinegar, is a matter of personal taste.

6.     Add remaining potatoes, additional veggies as well as additional 1-2 cups of water if necessary.

7.      Return to a boil and cook over low heat for another hour, or until vegetables are tender.

Stew is a great meal for almost all body types, if you use one of these variations.  Leftovers of stew are great reheated all week.  Can be served on plates then placed in a bamboo steamer to warm up.

Quick& Hearty- Here’s a simple trick to cut 3 hours off cooking time. After adding the water & wine, add all vegetables (add just 2 cups of potatoes instead of 4) along with ½ - 1 cup mashed potatoes.  Just cook for another hour until veggies are tender. The mashed potatoes will thicken the strew!

Chicken or Turkey Stew- Substitute skinless chicken or turkey breast for beef, and use white wine instead of red, Try using snow peas and broccoli for vegetable choices.

TURKEY MEATLOAF

This is a family favourite that fits in all programs.  It is good with mashed potatoes, or cold for lunch as a delicious leftover during the week.

2     pounds lean ground turkey breast (or chicken breast)

1     cup onion, chopped

½    cup celery, diced

1    clove garlic, minced

1    cup brown rice, cooked

2    egg whites

1    cup tomato sauce (sodium free)

½   tsp oregano

½   tsp thyme

½   tsp black pepper, freshly ground

¼   cup chopped parsley, fresh

¼   cup tomato sauce (sodium free)

 Preparation:

1.        In large bowl, mix turkey, onion, celery and garlic

2.        Mix all spices together, then add to turkey and mix well.

3.        One at a time, add rice, egg whites and 1 cup of tomato sauce to turkey mixture and blend thoroughly.

4.         Form mixture into oval shaped loaf, and place in the centre of a non-stick loaf pan. Spread ¼ cup tomato sauce on top.

5.          Bake uncovered 1¼ hours at 350º F. Let sit at least 5 minutes before serving.

 The smell of meatloaf coming from the kitchen makes everyone happy to be home dinner.

 Beef Meatloaf - use ground beef if you’re a Fast oxidizer or Parasympatic body type. Be sure it’s a very lean cut of beef.

 South of the Border Meatloaf- Mix in 1 Tbsp chilli powder and ½  tsp cayenne pepper to loaf before baking. Top with ½ cup homemade salsa instead of tomato sauce.

STUFFED PEPPERS

Each pepper contains ½ cup rice and 2 oz beef.  If you are a sympathetic and slow oxidizer body type you can try the ground turkey variation for a meal.

8      green peppers

1    pound lean ground beef

1    onion, chopped

4    cups brown rice, cooked

2    cups mushrooms, sliced

2    cloves garlic, minced

½ -1  cup tomato sauce (sodium free)

½    tsp paprika

½    rosemary

½   oregano

½   tsp basil

½   tsp black pepper, freshly ground

 Preparation:

1.     Slice off tops of peppers and reserve. Remove core and seeds then steam peppers for 7-8 minutes. Set aside.

2.      In large bowl, combine rice and herbs. Mix thoroughly.

3.      In a large non-stick pan, sauté onion, mushrooms, garlic and ground beef over med heat until fully cooked. Stir into rice mixture

4.      Place green peppers in non-stick baking dish. Fill each pepper with meat, rice mixture and cover with peppers tops. Additional meat/rice mixture can be placed around peppers

5.    Cover dish with foil and bake 1 hour at 350º F.

Stuffed peppers are a tasty and complete meal. These are great to serve to company, as they always impress.  Can use red , orange or yellow peppers for variety.

Turkey Stuffed Peppers – Substitute lean ground turkey breast for ground beef.  Great for slow oxidizers and sympathetic body types.

Stuffed Tomatoes – Substitute tomatoes for green peppers.  Don’t steam tomatoes, but add scooped-out insides to the rice mixture.

Louisiana Hot Stuffed Peppers – Add 2 tsp chilli powder, 1 tsp cumin and ½ - 1 tsp cayenne pepper.  Omit rosemary and basil.

TURKEY SAUSAGE PATTIES

These patties are easy to make, and they store well.  If you double the recipe you will have leftovers that can be frozen and heated up during the week.  These are a Protein B type so if your breakfast calls for Protein A or B, try splitting it up by making a meal of sausage and egg white.  They could also be broken up and added to an omelette.

1    pound lean ground turkey breast

½   tsp cumin

½   tsp garlic powder

1    tsp  coriander

¼   tsp black pepper, freshly ground

1    tsp paprika

½   tsp oregano

½   basil

½   cup chicken broth (sodium free)

 Preparation:

1.    Combine turkey and dry spices in large bowl. Mix together thoroughly.

2.     Add chicken broth, mixing well.  Let stand 15-20 minutes.

3.      Form turkey into 8 patties, approximately  ¾ inch thick.

4.     Cook patties in non – stick skillet over medium heat, 7-8 minutes on each side or until thoroughly cooked.

Sausage is great for breakfast, but is delicious at other meals as well.  If you’re a Fast oxidizer or Parasympatic body type try this recipe with ground pork, but make sure it very lean.  Combine with potato "buns" and call it a burger.

Hot and Zesty - add 1 tsp chilli powder, ½ tsp cayenne pepper and 3 Tbsp tomato paste (sodium free)

Italian - Add ½ tsp marjoram, ½ tsp coriander and ½ tsp rosemary. 

FISH ROLL-UPS

This meal looks and tastes gourmet, but it is actually quite easy to make.  It is perfect for a family gathering or when company comes.   They can be cooked one of two ways - either in a steamer or on a broiler. Serve with a side of freshly steamed squash and wild rice, or with piping hot mashed potatoes.

 

1 ½   pounds orange roughy
¼     cup celery, chopped

¼     cup mushroom chopped

¼     cup onion, chopped

¼     cup cooked spinach, chopped

½     tsp thyme

½     tsp black pepper, freshly ground

        lemon juice

 Preparation:

1.    Preheat broiler if you choose not to steam. Rinse fish and pat dry.

2.    Combine celery, mushrooms and onions with 1 tsp water in non-stick pan and cook over medium heat until soft and translucent.

3.      Remove from heat.  Add spinach, thyme and black pepper. Mix well, adding water to moisten if necessary.

4.      Divide mixture on filets. Roll up fish and fasten with toothpicks.

5.       a) Broiler method - Place rolled filets on broiler. Sprinkle each with lemon juice.
       b) Steamer method - Place steamer rack over 1/2 to 3/4 inch deep simmering water.

6.           a)  Broiler method - Place rack under broiler 4-5 inches from heat. Cook 5-7 minutes, turn carefully and cook 5 minutes more or until fish flakes easily with fork.
         b) Steamer method - Place fish in steamer basket or on bamboo steamer rack. Steam 10 to 12 minutes or until fish flakes when tested with a fork.

Any delicate fish on your plan can be used in place of orange roughy. Try red snapper, flounder, cod or what ever your favourite fish is. Ask your seafood grocer for suggestions, and always choose the freshest fish available.

 To make the dish spicier, add ¼ tsp cayenne pepper and ¼ tsp cumin to the filling.

 Fish Roll-Ups Italiano- Omit thyme. Add ¼ tsp oregano, ¼ tsp basil, ¼ cup freshly chopped parsley. 

HERB ENCRUSTED FISH

Delicate fishes are especially good with fresh herbs. If you don’t like fish, try these herb mixtures on thinly pounded skinless chicken or turkey breasts. You will love how vibrant the flavours are.

 

2       pounds flounder fillets

        juice of 1 lemon

1      clove garlic, minced

        4-5  cups fresh cilantro

white wine for sautéing

 Preparation:

1.     Mix lemon juice and garlic in one bowl. Place cilantro in separate bowl.

2.      Dip each filet in lemon juice, and then sprinkle on cilantro. Place in baking dish, and pour remaining juice around filets.

3.        Bake for 20 –20 minutes at 350º F, or until fish is fully cooked, basting periodically. Fish is done when it flakes when touched by fork.

Try some of your favorite cuts of fish with freshly chopped herbs from produce section of the store. For an Italian flavor, try freshly chopped basil. For a more Greek taste, try freshly chopped oregano.

Chicken and turkey breast are also delicious in this recipe and are great for the Sympathic Dominant, Balanced or Mixed Oxidizer, Balanced body types. To do this place the skinless turkey or chicken breast between two sheets of waxed paper then pound evenly with a cooking mallet until breast is approx ½ inch thick. Cooking time many vary with chicken and turkey.

Salmon Steak Salad
This recipe makes enough for seven if your program calls for 2 oz of fish.

4-6 baby new red potatoes

10 ounces of fresh green beans, halved

3 or 4 Spinach leaves.

14 ounces of fresh salmon steaks

4 Roma tomatoes

One large bag of fresh baby spinach or two bunches of fresh baby spinach washed, cleaned and dried.

3 stalks chopped green onion or ½ chopped red onion, either one works.

1 bunch chopped mint

1 bunch chopped basil

Cracked pepper

1/4 cup melted coconut oil (for dressing)

1/4 cup lemon juice

4 minced garlic cloves

1) Place the potatoes and the beans in the steamer and steam for 5 minutes or until almost soft.

2) Please each salmon steak onto a spinach leaf. Season some of the basil, cracked pepper and lemon juice, then wrap to enclose the fish. Put the parcels in a bamboo steamer and steam for 6-10 minutes.

Now mix the pepper, olive oil, lemon juice, mint and basil, whisk it up real well. In a large bowl mix the spinach, potatoes, tomatoes, and onions. Toss the dressings all over and mix well. Set the sliced salmon on top of salad ready to eat for lunch or dinner!!! Yummy!!!

    Prep time 20 minutes, cooking time 10 minutes. Total time about 40 minutes.

 

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