Split Pea Soup (C2)

Simmie Sinow

This is good for lunch in C2 or for any meal in C3.

1 lb dried green split peas, rinsed
2 carrots, diced
2 celery stalks, diced
1/2 med yellow onion, diced
2 garlic cloves minced
1 bay leaf
4 cups chicken stock
2 cups water
Kosher Salt
Italian seasoning or other seasonings of your choice

Arrange the split peas in the slow cooker in an even layer.

Arrange the carrots, celery, onion, garlic, parsley, and bay leaf over the peas in one even layer.

Pour the chicken broth and water into the slow cooker and season with salt and pepper. Cover and cook until the peas are very soft, ~ 8 to 10 hours.

With a large spoon mix all ingredients thoroughly and use a potato masher or immersion blender to blend until this is at the consistency you desire.

Taste and season with more salt and pepper as needed.


OPTIONAL IDEAS
I also like putting some mushrooms in this for a bit of a different added flavor; not everyone enjoys that.

Chicken, Mushroom & Potato Tear Apart Meal - Crockpot (C2)

Simmie Sinow

This is listed as a C2 meal, but could easily be converted to a C1 meal by replacing the potatoes with another hearty C1 vegetable.

So What Is a Tear Apart Meal Anyway?

A Tear Apart meal is one that is cooked/baked/made all together but which can be torn apart and made into several different types of other meals.  Tear Apart meals do not always stay together as a unit for future meals.  i.e., in this case, only using the chicken and not the mushrooms or potatoes, or the chicken and mushrooms and not the potatoes, etc. in the future.

In the photo above, I cooked in a crockpot the following:
12 chicken thighs (skinless, boneless--but it doesn't really matter about the skin and bone)
1 large package of mushrooms
A smattering of small potatoes (the size I use, 3 fit in the palm of my hand)--I used about 6 or 7
28 oz can marinara sauce (I use Trader Joe's brand and added some vegetable stock to it)
14 oz can marinara sauce (you may or may not need this--this is to assure all items are covered)

Place just enough marinara sauce on the bottom of your crockpot to cover the bottom.

Put half of your chicken thighs on the bottom of the crockpot, followed by a little more marinara sauce on top, then the potatoes.

The final (top) layer should be the rest of the chicken thighs, and enough marinara sauce to completely cover them.

Set the crockpot on HIGH for 2 hours, then on LOW for about another 2 hours. After the 2 hours on low, dump your mushrooms on top and push down so they are soaking up the marinara sauce; if need be, add more marinara sauce, cover and cook for 1 more hour.

What Other Meals Can Be Made From This?

Just for some ideas:

• Spaghetti squash with the leftover marinara and cut up chicken (C3 due to Zucchini)
• Zoodles with the leftover marinara, cut up chicken, mushrooms, and potatoes on the side (C3)

Corn Salad with Tomatoes and Avocado (C2)

The Latin Kitchen

Oh my! This is a great summertime recipe from The Latin Kitchen!


Click HERE for the full recipe and instructions/ingredients!

Italian Spaghetti Squash Casserole (C2)

Recipe Author: Rosalena Andrews

Spaghetti Squash
1 lb ground turkey, lean
Marinara sauce
Italian Seasoning
Mushrooms

To make the spaghetti squash:
In the oven: Poke holes in the spaghetti squash and bake at 375 for 1 hour.
In the microwave: Cut spaghetti squash in half, put plastic wrap over the open side of the spaghetti squash and place, face-down, on a dinner plate that has about 1/4" of water in it, then microwave for about 10 minutes.

After cooking is done, remove the seeds and shred the spaghetti squash with a fork.

To make the casserole:
Cook turkey meat with your favorite spices.

Spray the bottom of baking pan then layer with spaghetti, meat, sauce, and 1 can of mushrooms. Bake at 350 for 30 minutes.

Deep Dish Pizza (C2)

Goodness, goodness, goodness -- such a wonderful dish and all within C2 limits!

The only thing to be cautious on is what toppings you use, make sure they are compliant for the cycle you're in. Do not use the olives or sausage given as choices in the recipe.


Maria Mind Body recipe for Deep Dish Pizza

Butternut Squash-Lentil Soup (C2)

Recipe Author: Simmie Sinow

This is probably the best soup I have had in a long time, if not ever! It's real easy to make and has a sweet flavor to it from both the butternut squash, the carrots, and the sweet onions.  It's a definite repeat recipe for me!

5-6 cups vegetable broth or stock, divided
3 cups cubed butternut squash (I just buy the packages, I don't like fighting with hard-shelled squash!)
1 cup lentils (pick out the "stones" and toss!) - I used red/orange lentils, but any will do
1 cup diced small celery
1 cup chopped or sliced thin carrots (no need to peel)
1 Tbsp Cavender's Greek seasoning -- or seasoning of your choice
1/2 Tbsp granulated garlic (or 2 crushed garlic cloves)

If you enjoy more garlic than "just a little," increase the amount of garlic. I put the garlic in after the stock has been added and put a layer of it so that it covers the mixture in the crockpot (a lot more than 1/2 Tbsp!!).

Combine all ingredients except the broth in your crockpot, then pour 4 of the 4-6 cups of stock over it, mix together well, then cover and "let 'er rip!"

After about 2 1/2 hours in the crockpot on the high setting, I check it and use a potato masher to mash the ingredients down (or use your immersion blender!) and add more stock if needed.

Then turn the heat down to low for another 3-4 hours.  Total time should be 4 hours on high or 6-8 hours on low.

Check periodically (as the mood strikes for me!) and continue to mash the ingredients with your potato masher or immersion blender (this probably isn't necessary, but the wonderful smell throughout the house gets me back into the kitchen to check on it!).

If you like your soup a little thinner than I do (I like mine pretty thick), just add more vegetable stock to it.

If you'd like it a bit creamier, you can add some fat free cream cheese or sour cream to it -- about 1/4 cup should be plenty!

ENJOY!!!

This soup is a great soup to freeze in portions.  This can also be done using yams or sweet potatoes.

Beef Jerky (C3)

For those of you that enjoy your beef jerky, here's a way to make it yourself!!!

The juices are allowed in Cycle 1, as the per serving amount falls under the allowed 2 Tbsp limit for cooking.

TO MAKE THIS CYCLE 2 COMPLIANT:
Omit the coriander, it would be a Cycle 2 recipe. Coriander is the other end of the plant that cilantro comes from (and we all know cilantro is a C3 ingredient).

For the full recipe and instructions on how to make this: Beef Jerky by I Breathe I'm Hungry.

Asparagus Quiche with Spaghetti Squash Crust (C2)

What a wonderful idea for one of my favorite foods!

This recipe on Tasty Kitchen's website needs no modifications! The best ever!


The full recipe is on Tasty Kitchen's website.

Sweet Potato and Squash Pancakes (C2)

Modified by Simmie Sinow from Betty Crocker recipe

Wow does this sound good or what? And only 55 calories per serving!

Serves 6

1 tsp olive oil
2 cups shredded unpeeled sweet potato/yam
1 cup shredded unpeeled yellow squash
1/4 cup shredded onion
1/4 cup Liquid Eggs or 2 egg whites
2 Tbsp chopped chives
1 Tbsp whole wheat or brown rice flour
2 Tbsp lemon juice
1/2 tsp salt
1/4 tsp pepper

Heat oven to 200 (yes you read that right!). Spray griddle or 10" skillet with nonstick cooking spray and add oil.

Heat griddle over medium heat or to 375 degrees. Mix remaining ingredients.

For each pancake, spoon scant 1/3 cup batter onto hot griddle and flatten a little bit. Cook about 5 minutes on each side or until dark brown.

Place cooked pancakes on ungreased cookie sheet and keep warm in the oven while cooking the remaining pancakes.

Stir Fry Creamy Broccoli and Carrots (C2)

Recipe Author: Simmie Sinow

4 servings

2 tsp ginger
1 clove garlic, chopped
1 1/2 cups broccoli florets
1 cup thinly sliced carrots
1 small onion, sliced and torn into rings
3/4 cup chicken broth
1/4 tsp salt
1 Tbsp cornstarch (arrowroot would work also)
1 Tbsp cold water
1 cup sliced mushrooms
1 can (8 oz) sliced water chestnuts, drained
2 Tbsp oyster sauce

Spray skillet with nonstick cooking spray and heat until it is hot.

Add ginger and garlic and stir fry for about 1-2 minutes (until light brown). Add broccoli, carrots and onion and stir fry for another minute or two.

Stir in broth and salt; cover and cook about 3 minutes or until carrots are crisp but tender.

Mix cornstarch/arrowroot and water and stir into the vegetable mixture.  Cook and stir until thickened.

Add water chestnuts, mushrooms, and oyster sauce; cook and stir for less than one minute.

Turkey Hash - Crockpot (C2)

Author: Simmie Sinow

6 servings

1 lb ground turkey (as lean as possible)
6 oz brown rice
2 tsp chili powder
1 cup onions, diced
1 cup carrots, diced
2 cups canned crushed tomatoes (with the juice)
2 cups low sodium tomato sauce
1/4 tsp black pepper

Brown ground turkey in a skillet.

Transfer to your crockpot and add all the other ingredients and mix well.

Cook on high for 3 hours.

This is good to store for later use! You can add more tomato sauce to it to make it more like sloppy Joe's or whatever other ingredients you want to add.

Italian Chicken Tenders - Crockpot (C2)

Recipe Author: Simmie Sinow

Serves 8

3 lbs chicken tenders
15 oz bottle low fat Italian dressing **
1 Tbsp olive oil
1 cup Whole Wheat Flour
1/2 tsp salt
1/2 tsp onion powder
1/2 tsp celery powder or salt
1 tsp Old Bay seasoning

Rinse chicken and pat dry.  Dice into 1" pieces and place into a 9x13 pan.

Pour the italian dressing over the chicken and marinate for 3-4 hours.  You can turn the pieces over halfway if you want, but it is not necessary.

Place flour and seasonings in a sturdy ziploc bag, mix well.

Add 1/4 of the chicken at a time and toss until all pieces are well coated. Remove the chicken and brown in the olive oil in a skillet.

Remove chicken and place in your crockpot; cover, and cook on low 2-3 hours.

Aunt Ruth's Friday Night Crab Fest - Crockpot (C3)

Author: Ruth Brusin

1 medium onion, chopped
1/2 lb mushrooms, diced
1 12 oz can tomato sauce
1 12 oz can diced or crushed tomatoes
6 oz can tomato paste
1/2 tsp garlic powder or 1 clove garlic, crushed
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp salt
1 lb crabmeat
16 oz whole wheat pasta (angel hair, spaghetti, etc.)

To make this C2 compliant, replace the whole wheat spaghetti with spaghetti squash or sauteed broccoli slaw.

Saute onions and mushrooms in a pan over low heat.  When done, transfer to your crockpot.

Add everything else except the pasta and stir together well.  Cover and cook on low 4-6 hours.

Serve over your favorite pasta or spaghetti squash.

Onion Soup Mix (C2)

This recipe calls for crushed beef bouillon. If you're in Cycle 1, you could convert this to be appropriate by replacing the beef bouillon with vegetable or chicken bouillon.

Easy! Easy! Easy to do on your own, and then you know exactly what's in it!

2 1/2 tablespoons dried minced onion
4 cubes beef bouillon, crumbled (for C1, use chicken or vegetable bouillon)
1 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon ground black pepper


AllRecipes: Onion Soup Mix Recipe

Glazed Pork Tenderloin (C2)

NOTES:
This is a great recipe!  One modification to the recipe to make it compliant; this can also easily be made for C1 if you use a turkey tenderloin instead of pork.

MODIFICATION NEEDED:

• Use sugar-free preserves for this recipe

Taste of Home: Pork Tenderloin

Tomato & Corn Chowder (C2)

Adapted from Recipe by Lean Body Cookbook

Serves 4

5 cups chopped tomatoes
2 cups vegetable stock
2 cups corn kernels
1/2 cup water
1 1/2 Tbsp Italian seasoning
1/2 tsp dried summer savory
1/4 tsp dried basil
1 bay leaf
1/8 tsp black pepper (optional)
1 Tbsp parsley for garnish

In a medium saucepan, combine tomatoes and chicken broth. Bring to a boil and reduce the heat, then cover.

Cook until the tomatoes are very tender.

In a large saucepan, combine corn, water, italian seasoning, summer savory, basil, bay leaf, and black pepper.

Simmer 8-10 minutes until corn is almost tender.

Put cooked tomatoes through a sieve and discard the skins and seeds.

Add tomato liquid to the corn mixture and cover.  Simmer 10-15 minutes to blend the flavors.

Discard the bay leaf and serve garnished with parsley if desired.

Crunchy Chickpeas (C2)

Makes 12 snack servings of 1 ounce each

4 cups garbanzo beans, drained and rinsed
2 tsp extra virgin olive oil
1 tsp ground cumin
1 tsp ground chili pepper
1/2 tsp cayenne pepper

Preheat oven to 400 and put your rack in the middle position.

Place the chickpeas in a large bowl and toss with the remaining ingredients until evenly coated.  Spread the chickpeas in an even layer on a baking sheet and bake about 30-40 minutes, or until crisp.

Alton Brown has a version of this that uses red wine vinegar, olive oil, Dijon mustard, and some salt.  

In all the recipes, I don't see garlic anywhere -- I wonder why not? Garlic would be great for any of these!

Oatmeal and Apples (C2)

Recipe Author: Brittany Simpson

Breakfast is the most important meal of the day!

1 apple, chopped
1 Tbsp olive oil
1 packet Truvia/2 tsp Stevia
Cinnamon to taste
2 Tbsp dry oatmeal
6 oz plain nonfat Greek yogurt
1 scoop vanilla protein powder


Take the apple, Truvia and dry oatmeal and saute in a pan with the olive oil until soft.

Top with the yogurt that's been mixed with the protein powder.

Yummy breakfast!

Seafood Salad (C2)

Recipe Author: Jayne Swanson

3 scallops
1 serving shrimp
1-2 tsp olive oil
Spinach for 1
Tomato
Parmesan Cheese


Cook the shrimp in 1-2 tsp of olive oil.  When it is almost done, top with spinach, cover and cook 1-2 more minutes.

Turn upside down onto your dinner plate, add a tomato and a sprinkling of parmesan cheese.

A side of cottage cheese adds a nice flavor to it as well!

Mock Peanut Butter (C2)

Makes 3 cups

This is a great recipe for those who enjoy their peanut butter but know it's not wise to use it every day, or for those who use their Friendly Fats using other food items. Also note that this is C2, whereas peanut butter using peanuts only, is C3.

1 cup dry garbanzo beans, soaked overnight and drained
2 cups reserved cooking liquid from beans
2 Tbsp cornstarch
1 Tbsp vanilla extract
1/2 tsp almond extract
2 tsp cinnamon
6 packages sugar substitute (12 tsp sugar substitute; or equivalent to 4 Tbsp sugar)

Put garbanzo beans in a container and soak overnight, making sure the water covers the beans to about 2"-3" higher than the beans.  Cover to soak overnight.

In a large pot, cover beans with water 3" higher than beans and bring to a boil.  Cook for 10 minutes.

Reduce heat and cover.

Simmer 1 to 1 1/2 hours until the beans are almost tender.

Reserve 2 cups cooking liquid and set aside.

Drain the beans well.

Preheat oven to 350.

Spread the beans on a nonstick baking pan or a pan that has been lined with parchment paper.

Bake for 55-70 minutes until dry, browned, and toasted, stirring occasionally.

Grind toasted beans in a food processor/blender.

In a medium saucepan, combine cornstarch, vanilla, almond extract, and cinnamon.  Mix in reserved cooking liquid.

Heat and stir until thickened.

Add ground beans and sugar substitute.

Store in an airtight container in your refrigerator.

This makes 3 cups or 24 servings. Each serving is 32 calories, 1.7 grams protein, 0.4g fat, 5.9g carbs.