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Ideal Weight Loss Center Recipes

Spicy Chicken Burger - Serves 4 (Modified and Maintenance Phases)

  

Ingredients:
Spicy Chicken Burger
1.5 lb. Ground chicken, or you can use ground turkey.
1 2-inch piece of ginger, peeled, and minced
1 bunch scallions, thinly sliced white and light green part
1 lemon, juiced
1 T. Paprika
2 tsp. Ground cumin
1/2 tsp. Ground cardamom
1/4 tsp. Cayenne pepper
Sea salt
Fresh ground black pepper
 

Yogurt Sauce
1/2 c. Plain Greek yogurt
1/2 tsp. Ground cumin
Sea salt
Fresh ground black pepper


Directions:
Heat grill to medium-high heat. In a medium bowl add chicken, scallions, lemon juice, paprika, cumin, cardamom, cayenne, 1/2 tsp. sea salt, 1/2 tsp. black pepper. Toss to combine. Let rest for 10-30 minutes to marinate.
Form into 4 patties. Grill 4 to 8 minutes per side. Transfer to a plate.
 

Meanwhile, mix the yogurt, cumin, and pinch of sea salt and pepper.
 

Take one burger and top with a spoonful of yogurt sauce. To keep it healthy we served ours with a simple salad of butter lettuce, raddichio, chopped cucumber, cherry tomato, and grilled asparagus with a lemon and olive oil dressing.

 


Vegetable Soup - Serves 10 (All Phases)

  

Ingredients:

2-3 T. olive oil

1 bunch scallions, chopped

1 garlic clove, chopped

1 medium shallot

1 bunch, diced celery

1 turnip, diced

Sea salt

Black pepper

½ cup total of Basil, oregano, thyme, marjoram

1 bag fresh or frozen green beans

1 bag frozen cauliflower or broccoli

1 bag baby spinach

1 14 oz. can diced tomatoes

2 32 oz. cartons of vegetable broth

16 oz. chicken broth

16 oz. beef broth


Directions:

Sauté scallions, shallots, and garlic in olive oil in a large soup pot. Add turnip and celery and cook until tender. Add all other ingredients and simmer until vegetables are cooked through.

Roasted Vegetables - Serves 8 (All Phases)

  

You can take any of the vegetables of the Phase 1 Sheet (except onions) and roast them with olive oil, sea salt and pepper and any other dried or fresh herbs or seasonings from the Phase 1 sheet that you like.


Ingredients:

2 Zucchini sliced in half length wise and cut into 1 inch slices

2 Yellow Summer Squash sliced in half length wise and cut into 1 inch slices

1 bunch Asparagus ends trimmed and cut into 1 inch pieces

1 yellow pepper cut into 1 inch pieces

8 oz. snow peas 

½ head of whole fresh cauliflower broken up into florets

1 head fresh broccoli broken into florets

1 bunch scallions chopped

1 medium shallot sliced

Sea Salt, Pepper

2 T. olive oil 


Directions:

Toss vegetables in large roasting pan with olive oil, sea salt, and pepper. Roast in oven at 400 degrees to desired doneness (about 15 minutes for “al dente” consistency)

Classic Crack Slaw - 4 Servings (All Phases)

Ingredients: 

1 lb. Ground lean beef

1 T. + 1 tsp. Olive oil 

1 Garlic clove, minced 

3 ½ c. Cabbage, shredded

 ½ c. Green onion, chopped 

Sea salt 

Black pepper 

½ tsp. Ginger, grated 

1 tsp. White vinegar

 2 T. Low sodium soy sauce 

½ tsp. Chili pepper paste or hot sauce 


Directions: 

In a large skillet, brown the ground beef over medium heat. Season with sea salt and pepper to taste. Meanwhile, combine all the ingredients for the sauce in a small bowl; mix. Drain away any fat from the ground beef, remove from the pan and set aside. In the same pan heat the olive oil over medium heat, add the green onion, garlic and cabbage. Stir fry until cabbage is slightly wilted and tender. Stir in the sauce, add the ground beef, and combine. 

Hearty Kale Salad - Serves 4 (All Phases)

Ingredients: 

6 cups very thinly sliced kale (about ½ large bunch), tough stems removed 

2 hard-boiled eggs coarsely chopped 

2 slices pancetta 

2 Tbsp. extra-virgin olive oil 

½ cup chopped green onion 

1 ½ cups sliced button mushrooms 

2 Tbsp. white-wine vinegar 

2 tsp. whole-grain mustard ¼ tsp. freshly ground pepper 

1/8 tsp. sea salt 


Directions: 

Place kale and eggs in a large bowl. Cook pancetta in a large skillet over medium heat until crisp. Transfer the pancetta to a plate. Chop when cool enough to handle. Add oil and green onion to the same pan and cook, stirring, for 2 minutes. Add mushrooms and cook, stirring, until softened, about 2 minutes more. Remove from the heat and stir in vinegar, mustard, pepper and sea salt. Pour the mushroom mixture over the kale and eggs. Add the pancetta and toss to combine. 

Salad Dressings - All Phases

Garlic Dijon Vinaigrette


Ingredients:

1/2 cup extra-virgin olive oil 

1/2 cup lemon juice  

1/2 cup white wine vinegar 

1/4 cup Dijon mustard 

4 small garlic cloves, minced  

1/2 teaspoon sea salt 

1/2 teaspoon freshly ground pepper 


Directions:

Blend ingredients together in a blender and serve. 


Lemon Basil Vinaigrette


Ingredients:

1/4 cup lemon juice  

2 Tablespoons extra-virgin olive oil  

1/4 teaspoon sea salt 

1/4 teaspoon freshly ground pepper 

2 Tablespoons fresh basil leaves, chopped  


Directions:

Whisk ingredients and serve.

Contact Us!

Cookbook

Want Even More Variety?

Our collection of over 75 recipes includes delicious appetizers, soups, salads, snacks and main dishes that have been carefully created to go along with each Phase of our eating plan! Once you become a client you will have access to this wonderful tool! 

Meal Preparation

Need help? Here are some smartphone apps that we suggest.

Shopwell (Free iOS app) - Helps you maintain healthy diet.

  •  Keeps track of your allergies and foods that you want to avoid
  • Offers ratings for the foods specific to your profile
  • Offers healthy alternatives to foods you like to eat
  • Offers to create a shopping list



Healthy Dining Finder - A great web site to refer to before going out to eat!

  • Find restaurants by zip code with Dietitian recommended choices
  • Find restaurants that offer healthy kids meals
  • Restaurant reviews, recipes, and much more

Healthy Out (iOS & Android) - Finds you healthy dishes at restaurants near you.

  • Searches dishes that match your diet and nutrition preferences
  • Nutrition preferences include: low calories, low carb, low fat, high protein, low sodium, vegetarian, vegan, lactose free, gluten free etc.


Meal Planning and Grocery List (iOS & Android) - Create meals & import recipes.

  • Pulls data from popular grocery stores to let you know what's on sale
  • Give you cooking tips and tidbits of information

Cooking PlanIt (iOS only) - Provides recipes based on your preferences.

  • Verbal instructions while cooking
  • Organizes steps in recipes so everything finishes at the same time
  • Creates grocery list organized by aisle