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Try one of our delicious Recipes ~

All recipes are acceptable for Phases 1-4!!!

Vanilla/Caramel Delight
Ingredients: 1 Ideal Protein Ready Made Vanilla Drink, 1/4 teaspoon of Walden Farms Caramel Dip or Caramel Syrup. Mix both ingredients and drink or add to blender with some ice. Feels like you’re cheating!

Delicious Chocolate Truffle Dessert
Ingredients: 1 packet of IP Chocolate pancake, 1 packet of IP Chocolate pudding, 1 packet of IP Vanilla pudding, 1/2 Caramel nut bar.
Preparation: Make a Chocolate pancake; cut into pieces and put in a bowl or dish. Make a Chocolate pudding and spread on top of pancake. Make a Vanilla pudding and spread on top of Chocolate pudding. Cut up a half of Caramel nut bar into small pieces and sprinkle on top. Divide into 4 servings.

Cinnamon Mochaccino
Ingredients: 1 packet of IP Cappuccino Drink, 1/2 tsp. instant coffee, 1/8 tsp. cocoa powder, A dash of cinnamon, 6 oz. water (more if you want it less creamy).
Preparation: Pour cold water into a shaker and add all the other ingredients. Shake well until completely dissolved and enjoy a scrumptious shake. This can also be warmed up in microwave.

Oatmeal Cookies
Ingredients: 1 IP oatmeal pack, 1 IP butterscotch or Chocolate pudding pack, 1/8 cup rolled oats, 1/4 teaspoon sea salt, 1 teaspoon Splenda or Stevia, a sprinkle of cinnamon, to taste, 1 teaspoon baking powder, 1 egg white, 1 teaspoon vanilla, just enough water to get a cookie dough texture.
Preparation: Combine dry ingredients, then add the last 3 liquid ingredients to reach a cookie dough texture. Spray cookie sheet lightly with Pam olive oil spray and place 10 cookies on sheet. Bake at 325 degrees for 5-10 minutes or until desired degree of moisture. Test center of cookie with toothpick to see if baked.

Custard
Ingredients: 2 Butterscotch IP puddings, 2 Vanilla IP puddings, 1 Egg White, Dash of sea salt, pumpkin pie spice and nutmeg (to taste), mix together. Place in baking dish. Bake 20 minutes at 350 degrees/chill and enjoy. Soooooo easy!

Raspberry Dash Salad Dressing
Ingredients: 1/2 tsp of Ideal Protein Raspberry Flavored Jelly, 1/2 tsp of Mrs. Dash "Garlic and Herb" salt-free seasoning blend, 1 tbsp of your favorite olive oil. Preparation: Stir together the Ideal Protein Raspberry Flavored Jelly and the "Garlic and Herb" seasoning. Drizzle the olive oil over a salad and toss. Now toss and sprinkle in the combined Raspberry Dash dressing and enjoy! Tip: Keep a pre-mixed dressing shaker with you to take into restaurants. Variations: create a dipping sauce by mixing in (small amount of) lemon juice and the olive oil ahead of time. After a while, the gelatin sets up and settles at the bottom, so stir the mixture up as you dip. It makes little globs, bursting with flavor, which sticks loosely to what you are dipping (celery never tasted so good!)

Ginger Dressing
2 Tablespoons rice or cider vinegar
1 Tablespoon grated ginger root
1/3 cup olive oil
1 Tablespoon soy sauce
1/4 teaspoon each Splenda or Stevia, sea salt and pepper
1/4 teaspoon hot pepper sauce

Mix vinegar with ginger and let stand for 2 minutes. Strain into bowl, press to extract liquid. Whisk in oil, soy sauce, Splenda, sea salt, pepper, and hot pepper sauce.
Apple Cider Dressing (all phases) 1 1/2 teaspoon dijon mustard, 1 1/2 teaspoon splenda or stevia, 1/3 teaspoon sea salt, 1/4 teaspoon ground pepper, 1/3 cup apple cider vinegar, 1 Tablespoon chopped parsley, 2/3 cup olive oil. Whisk mustard, splenda, sea salt, ground pepper, vinegar and chopped parsley together in a bowl. Slowly drizzle in the olive oil, whisking constantly, until thickened. Adjust the seasoning to taste. Store covered in the refrigerator for up to 2 days. Bring apple cider vinaigrette to room temperature before using.
Light Dressing: (all phases) 2 Tablespoons water, 1 Tablespoon apple cider vinegar, 1 clove garlic, minced, 2 teaspoons dijon mustard, pinch each of sea salt and ground pepper, 2 Tablespoons extra virgin olive oil. In small bowl, whisk together water, vinegar, garlic, mustard, sea salt and ground pepper; gradually whisk in olive oil. Makes about 1/3 cup.

Red and Green Salad
Ingredients:
Dressing:
1 teaspoon Dijon mustard
1/2 teaspoon Splenda or Stevia
1 Tablespoon lemon juice
2 Tablespoons rice vinegar
1 teaspoon dried mint
1 teaspoon dried thyme
3 Tablespoons olive oil
Sea salt and white pepper to taste
Salad:
4 cups red leaf lettuce, washed and torn up
1/2 red onion, sliced very thin
10 radishes, sliced very thin
1 cucumber, diced
2 stalks celery, sliced
Preparation:
In a small bowl, mix dressing ingredients together. In a salad bowl, combine lettuce, onion, radishes, cucumber and celery. Add dressing to salad and toss to coat all ingredients. Serve immediately.
If you have fresh herbs handy, replace dried mint and thyme with 1 Tablespoon each fresh mint and thyme. You could also garnish your salad with alfalfa sprouts or other kinds of sprouts or shoots (snow peas, mustard or radish shoots, among others), which you will find in the fresh vegetables section of your grocery store. These sprouts are not only delicious; they are also very healthy! Serve this salad with a barbequed beef flank steak or Ideal Protein leek soup.

Roast Beef Salad
1 1/4 lb beef tenderloin, lean cooked, cut into strips
4 c greens
2 c green peppers cut into strips
2 c celery stalk sliced 1/4 in thick
2 T fresh parsley chopped fine
2T fresh basil chopped fine
3 T olive oil
8 T cider vinegar
Tabasco sauce to taste
sea salt to taste
pepper to taste

Mix vegetables in a large bowl.
Mix vinegar with salt, pepper and hot sauce. Add oil, pour over vegetables, mix well and refrigerate for 30 minutes.
Serve on a bed of lettuce and garnish with slices of roast beef and fresh herbs.
Per Serv: 354 Calories, 20 gr fat, 33 gr protein, 12 gr carbs

Marinated Vegetables Salad
Ingredients: Salad: 3 cups cauliflower, in florets, 3 cups broccoli, in florets, 1 cup zucchini, thickly sliced, 1 cup celery, sliced, 1 red onion, minced, 1/2 cup cucumber, diced. Dressing: 1 cup olive oil, 1/2 cup apple cider vinegar, 2 tsp Splenda or Stevia, 1 tsp sea salt, 1 tsp dill seed, 1/2 tsp dried mustard, 1/2 tsp dried thyme, 1/2 tsp paprika, 1/2 tsp ground pepper. Preparation: Put all vegetables in a large bowl. Whisk together all dressing ingredients in a glass pot with a lid (like a Mason pot). Shake vigorously and pour on vegetables. Let stand in the refrigerator for 3 to 4 hours and stir a few times.

Eggplant Salad and Grilled Zucchini
Ingredients: 1 eggplant, sliced into rounds, 1 yellow zucchini, sliced into rounds, 1 green zucchini, sliced into rounds, 1/4 cup extra virgin olive oil, sea salt and ground pepper to taste. Dressing: 2 cloves garlic, finely chopped, 2 tbsp fresh basil, chopped, 1 tbsp apple cider vinegar, 2 tbsp extra virgin olive oil, sea salt and ground pepper to taste. Preparation: Preheat barbecue at medium-high intensity. Place eggplant rounds and zucchini with the olive oil, sea salt, ground pepper and mix well. Cook on the grill directly over the heat to keep rounds lightly crispy. Prepare dressing by mixing garlic, basil, vinegar, olive oil, sea salt and ground pepper. Add dressing to the warm eggplant rounds and grilled zucchini, and stir delicately so as not to break the rounds. Serve lukewarm or at room temperature.

3 Mushroom Market Salad
Ingredients: Salad: 1 cup sliced portabella mushrooms, 1 1/2 cup sliced button mushrooms, 1 cup sliced shitake mushrooms, 3 garlic cloves, minced, 3 tbsp extra-virgin olive oil, sea salt and ground pepper, to taste, 8 cups mixed spicy greens such as mustard, arugula, tatsoi, mizuna and watercress. Dressing: 1/3 cup extra-virgin olive oil, 3 tbsp wine vinegar, 1 1/2 tsp Dijon mustard, 2 tbsp chopped fresh parsley, 1 tbsp minced shallots, sea salt and ground pepper to taste. Preparation: Preheat oven to 425 with rack in middle. Toss mushrooms and garlic with oil, sea salt and ground pepper in a bowl. Roast in one layer in a 4-sided sheet pan, turning once, until golden-brown and tender, about 15 minutes. Cool mushrooms. Dressing: whisk together oil, vinegar, mustard, parsley, shallots, sea salt and ground pepper in a bowl until combined. Toss mushrooms and greens with enough dressing to coat. Note: Mushroom can be roasted 4 hours ahead and kept at room temperature. Serve this salad with grilled beef flank steak.

Caesar Egg Salad
Ingredients: 4 eggs, 8 egg whites, 1 pound ham extra lean thin slices, 24 romaine lettuce leaves, 4 green pepper julienned, 2 tablespoons parsley chopped fine, 6 tablespoons Walden Farms Caesar Dressing, 1 tablespoon olive oil.
Prep: Whisk all eggs; add seasoning, parsley and green peppers. Bake in oiled cake pan in a 350-degree oven until set. Cut into squares. Mix romaine lettuce with Caesar Dressing. Arrange on plate. Serve with a square of egg and top with ham.

Mixed Green Salad from the Greek Islands
Ingredients: Dressing: 3 to 4 tbsp extra-virgin olive oil, 2 to 3 tbsp apple cider vinegar, freshly ground black pepper. Salad: 1 small head romaine lettuce, cored and leaves separated, 1 bunch arugula, trimmed and finely chopped, 3 to 4 sprigs watercress, finely chopped, 3 green onions, thinly sliced, 4 sprigs fresh dill, finely chopped, 3 to 4 sprigs fresh mint, thinly sliced, 1/2 cup coarsely grated cucumber, 1 small fennel bulb, trimmed and very finely chopped or grated, sea salt. Preparation: In a small bowl, whisk together the oil, vinegar and plenty of ground pepper. Set aside. Stack half the lettuce leaves, roll them up and cut crosswise into thin slices. Repeat with the remaining lettuce leaves. In a large bowl, combine the lettuce and other greens, green onions, dill, mint, cucumber and fennel. Whisk the dressing again and pour it over the salad. Add sea salt to taste, toss, and serve.

Italian Broccoli Soup
3/4 lb prosciutto
4 eggs
4 c chicken stock
8 c frozen broccoli cut in 1 in pieces
1 tsp garlic crushed
2 tsp Walden Farms Italian Dressing
1 tsp olive oil
Sauté prosciutto in a pan at med high temp. Add garlic. Add chicken stock & 4 cups of water. Cover and bring to a boil then simmer. Add broccoli and return to a boil. Simmer for 12 minutes or until tender. Add dressing. Whisk eggs and slowly pour into soup. This will result in beautiful egg filaments. Simmer for another minute. Serve immediately. Per Serv: 354 Cal, 14 gr fat, 40 gr protein, 17 gr carb

Country Cabbage Soup
1 lb ground beef
1 clove garlic, minced
2 1/2 oz leeks, chopped
28 oz. can diced tomatoes
1 lb cabbage, chopped, 1/2 medium
3 stalks celery, coarsely chopped
2 C chicken broth (low sodium)
1 tsp salt, or to taste
1/2 tsp pepper, or to taste
2 tsp Splenda

In a large pot, brown the ground beef, garlic and onion; drain. Add the remaining ingredients and bring to boil. Simmer, uncovered, until the vegetables are tender, about 30 minutes. Adjust the seasonings to taste. Can be frozen.
Makes 6 servings.

Chicken and Leek Soup
1 1/2 lb chicken breast cooked
2 c celery root cubed small
6 c leek cut very thin
2 tsp olive oil
sea salt to taste
cayenne pepper to taste
Slowly sauté leek in olive oil. Add the celery root. Season with sea salt & cayenne pepper. Add stock, 4 cups of water and simmer until vegetables are tender. Add cubed chicken breast. Serve very hot! Per Serv: 367 calories, 16 gr fat, 32 gr protein, 22 gr carb

Creamy Cauliflower Soup with Greens
1 Tbs extra virgin olive oil, plus more for drizzling
1 C chopped leeks or green onions
4 cloves garlic, chopped
Sea salt
1 medium head cauliflower, florets and stems cut into 1 in pieces (8-9 cups)
4 1/2 Cups filtered water
1/4 C chopped fresh dill, plus more for garnish
5 large kale or collard leaves, tough ends removed and leaves roughly chopped
Freshly ground black pepper

Heat oil in a large pot over medium heat; cook onion, covered, until soft, about 4-5 minutes. Add garlic and a pinch of salt, and cook for 3 minutes more. Add cauliflower, and pour in filtered water until it reaches just below the top of the cauliflower. Bring to a boil over high heat. Add 2 Tbs dill. Reduce heat to low, and simmer until cauliflower is just tender, about 10 minutes. Stir in greens, and simmer for 3 minutes. Let sit for 5 minutes to cool slightly. Stir in remaining 2 Tbs dill. Puree soup in batches in a blender until very smooth, adding more water (about 1/2 cup) if it's too thick. Return to pot, and reheat. Season with salt and pepper. Garnish with dill, black pepper, a drizzle of oil, and a pinch of sea salt. Makes 4 servings.

Cauliflower and Curry Soup
Ingredients: 1 1/4 pounds smoked extra lean ham, 8 cups chicken stock, 8 cups cauliflower chopped, 1/2 cup Walden Farms Alfredo sauce, 1 tsp curry paste, 1 tsp olive oil. Preparation: Combine chicken stock, cauliflower, curry and bring to a boil. Simmer for 30 minutes or until cooked. Puree. Return puree to pot and add alfredo sauce. Simmer for 5 minutes. In hot olive oil, sauté the smoked ham until golden. Add to soup. Serve very hot.

Easy Tilapia Chowder
1 3/4 lb tilapia
1 c fish stock
2 c fennel
2 c celery diced
2 c zucchini diced
2 c green onions sliced
2 c Walden Farms Tomato & Basil Sauce
2 c Walden Farms Alfredo Sauce
2 T olive oil
Sauté celery and green onions in olive oil until golden brown. Add fennel and fish stock. Simmer for 20 minutes or until vegetables are tender.
Add sauces and zucchini. Cook for a additional 5 minutes. ( add water if too thick ) Add tilapia and simmer for 5 more minutes until fish is cooked. Serve very hot.
Per serv: 351 Calories, 13 gr fat, 44 gr protein, 11 gr carbs

Mashed "Potatoes"
Ingredients: 1 head of fresh cauliflower, onion powder, to taste, garlic powder, to taste, sea salt, to taste, 1/2 to 1 packet of Ideal Protein Leek Soup or Ideal Protein Chicken soup. Preparation: Boil the cauliflower until it is very, very soft. Drain the water. Add the seasoning and 1/2 to 1 packet of any of the IP soup mixes, or more, to taste. Mash well and serve steaming hot.

Cauliflower Bread Sticks
Ingredients:
1 head of cauliflower
1 tablespoon of oregano
1/2 tablespoon of basil
1 tablespoon onion powder
1/2 tsp red pepper flakes
2 eggs
Sea Salt and pepper to taste
Directions:
You can either put the whole head of cauliflower in a microwave safe dish and put in the microwave for 10 min, then remove and put in a food processor until smooth OR you can put the cauliflower in the food processor first until you get a rice consistency and then put in a microwave safe dish and put in the microwave for 10 min. Let the cauliflower cool slightly then place in the refrigerator until cooled completely. Once cooled, mix the rest of the ingredients in the cauliflower. Grease a cookie sheet and place cauliflower on it. Use your hands and pat down cauliflower until it is about 1/2 in thick. Place in an oven set for 425 degrees for about 25 min or until slightly brown.  Remove from oven and turn to broil at 500. Cut your cauliflower in the desired sticks you want and flip over. Place back in the oven until both sides are brown and desired crispness.

Sautéed Thai Vegetables
Ingredients: 1 leek (white and light green parts only), cut in half-rounds, 1 sweet red pepper, in chunks, 1 handful of snow peas, 1 small chinese cabbage, roughly chopped, 6 small bok choy, cut in 2 or 4, depending on the size, 1 big handful of bean sprouts, 1/4 cup oyster sauce, 1/4 cup soy sauce, juice of a half lemon, 1 1/2 tsp splenda or stevia. Preparation: In a small bowl, mix oyster sauce, soy sauce, lemon juice and splenda or stevia. Sauté leek and add red pepper. Stir for 2 to 3 minutes and add snow peas, as well as prepared sauce. Let simmer for a few seconds. Add cabbage, bok choy and bean sprouts. Cover and let simmer 4 to 5 minutes. It is preferable that the vegetables remain slightly crispy. Serve these vegetables with grilled fish or Ideal Protein chicken soup....

Mushroom pizza
Ingredients:
4 tomatoes
4 large portobello mushrooms
4 cloves of garlic
1 tablespoon of fresh lemon juice
1 leek
Fresh basil
Veggie parmesan cheese
Olive oil
Sea salt
Directions: Sauté chopped leeks, garlic, and tomatoes until tomatoes are soft. Add 1 tablespoon of lemon juice to pan, with fresh basil and sea salt. Stir to combine. On a baking sheet spray mushroom caps with cooking spray. Top with the tomato mixture and a little veggie parmesan cheese. Bake @ 400 degrees for 12 minutes. Yummy!

Stuffed Mushrooms
1 1/2 lb ham extra lean julienned
1/2 packet Ideal Protein Salt and Vinegar Ridges crushed
4 large portobello caps
3 c portobello mushrooms chopped
1 c cucumber chopped
1 c radish
2 cups greens
1 T green onions chopped
cloves garlic minced
2 T Walden Farms Balsamic Vinaigrette Dressing
1 tsp olive oil
sea salt to taste
pepper to taste
Marinate the 4 large mushroom caps with olive oil and garlic. Chop the remaining mushrooms. Slowly cook green onions in olive oil marinade (from the mushrooms) . Add chopped mushrooms to pan and cook until all water is evaporated. Add chopped garlic and cook for 1 minute. Add dressing and ham and mix well. Place mushroom heads on a greased cookie sheet and stuff with mixture. Top with crushed Ridges. Bake in a 375 degree oven for 5-10 minutes or until slightly browned. Serve on salad with cucumber and radish. Enjoy!!!! Per Serv: 417 Cal, 21 gr fat, 38 gr protein, 22 gr carb

Spicy Scallops
Ingredients: 2 tbsp olive oil, 1 1/2 fresh scallops, cleaned and sliced, 3 tbsp fresh basil, chopped, 3 cloves garlic, minced, 1 jalapeno pepper, seeded and chopped, 1 lb fresh mushrooms cut in quarters, 36 balls of seedless cucumber, lettuce leaves (mesclun or salad mix) Dressing: 1/4 cup apple cider vinegar, 3/4 cup olive oil, dried marjoram, sea salt and ground pepper Preparation: In a skillet, heat up oil over high heat. Add scallops and seer for 1 min on each side. Add basil, garlic, jalapeno pepper and season. Fry for 1 min. Remove scallops from skillet and set aside in bowl. Add mushrooms to the skillet and brown for 3 min over high heat. Put mushrooms with scallops in the bowl and add cucumber balls. Mix vinegar with olive oil and season to taste (marjoram, sea salt and ground pepper). Pour on scallop salad, mix to coat and serve on a bed of lettuce.

Baked Haddock on Celery Puree
2 lb Haddock fillets
7 c celery root diced 1/4 in thick
2 T lemon juice
1 c green onions chopped fine
3 T parsley chopped fine
4 T olive oil
1 T steak seasoning
sea salt to taste
pepper to taste
Mix lemon juice, parsley and seasoning. Add fish and delicately mix. Set aside for 30 minutes. Blanch celery root in salted, boiling water. Drain and dry. Mix with olive oil. Arrange in gratin dish in 1 layer. Top with marinated fish. Bake in 375 degree oven. Baste with marinade until fish and celery root are cooked. Per Serv: Calories 361, Fat 15 gr, Protein 45 gr, Carbs 10 gr

Shrimp and Blue Cheese Spinach
2 1/2 lb shrimp fresh, peeled, deveined
7 c spinach
1 c green onion
1 c Walden Farms Blue Cheese Dressing
1 T Olive Oil
1 pinch ground nutmeg
Sea salt to taste
Pepper to taste
Cook shrimps in olive oil until pink. Add spinach. Cook until liquid has evaporated. Add nutmeg and dressing. Cook for another 3 minutes Serve very hot.
Per Serv: 350 cal, 8 gr fat, 59 gr protein, 6 gr carb

Shrimp Stuffed Tomatoes
Ingredients: 4-large sized tomatoes, 1 1/2 lb cooked shrimp, peeled, deveined and chopped, 1 celery stalk, diced, 4 green onions, finely chopped, 1/4 cup roasted sweet red pepper, chopped mixed salad. Dressing: 2 tsp horseradish, 2 tbsp Dijon mustard, 1/4 cup fresh parsley, chopped, 1/3 cup apple cider vinegar, 1/2 cup olive oil, juice of 1/2 lemon, sea salt, ground pepper and paprika. Preparation: Delicately scoop out inside of tomatoes, season with sea salt and ground pepper, and set aside. Put shrimps, celery, green onion and roasted peppers in a bowl. Add sea salt and ground pepper, set aside. Mix horseradish, Dijon mustard and parsley in a small bowl. Add sea salt, ground pepper and paprika. Stir in vinegar, to taste. Keep whipping as you slowly pour oil. Pour dressing on shrimps and carefully toss. Incorporate lemon juice. Stuff tomatoes with shrimp mixture and serve on mixed salad. Yum....

Baked Catfish with Okra
2 lbs catfish
4 c okra fresh
2 pkgs Ideal Protein Sea Salt & Vinegar Ridges, crushed
2 c green peppers, cut in strips
2 c celery, diagonally sliced
1 T fresh basil chopped
1 T Walden Farms Tomato & Basil Sauce
2 tsp Olive Oil
1 tsp dried basil crumbled
sea salt to taste
pepper to taste
Cook fresh okra in salted, boiling water for a few minutes. Drain.
Blanch celery in salted, boiling water. Add green peppers to water and cook until just tender, drain.
Combine okra with ridges and lightly sauté in olive oil.
Lightly grease a large baking dish and sprinkle with half of the crushed Ridges. Add okra and fish. Combine onion, Tomato & Basil sauce and basil. Spoon a layer over the fish. Sprinkle with peppers and celery and season with salt and pepper. Drizzle with olive oil and sprinkle remaining Ridges. Repeat until all ingredients are used.
Top with a layer of sautéed okra. Bake uncovered in a 300 degree oven for 1 hour.
Serves 4 - Per serving: 364 cal, 11 gr fat, 48 gr protein, 22 gr carb

Blackened Red Snapper
Ingredients: 2 pounds snapper fillets, 8 cups leek sliced, 1 tablespoon olive oil, 2 teaspoons onion powder, 1teaspoon garlic powder, 1 teaspoon dried mustard, 1 teaspoon dried thyme, 2 teaspoons chili pepper, sea salt and ground pepper to taste. Preparation: Combine onion powder, garlic powder, dry mustard, ground thyme, pepper and chili. Cover one side of each fillet with half of this mixture. Coat a large cast iron skillet with cooking spray and place over medium high heat until hot. Add fillets, seasoned side down and cook 4 minutes. Sprinkle fillets with remaining spices. Turn over and cook 3 minutes or until fillets are blackened and flake easily when tested with a fork. Slowly sauté leek in olive oil until tender. Arrange on plate and top with fish.

Roast Salmon with Leeks and Tomatoes
Ingredients: 2 Leeks, 2 cups cherry tomatoes, halved, 1 tbsp extra virgin olive oil, 1 tbsp apple cider vinegar, 1/2 tsp each sea salt and ground pepper,4 Salmon fillets, 1/4 tsp dried thyme Preparation: Thickly slice white and light green parts of leeks, rinse in sieve to remove grit. Turn into 13- x 9-inch glass baking dish. Add tomatoes, oil, vinegar and half each of the sea salt and ground pepper; toss to coat. Roast vegetables in 425 degree oven until leeks are lightly browned and tomatoes are shriveled, about 20 min. Sprinkle salmon with thyme and remaining sea salt and ground pepper. Place on leek mixture; roast until fish flakes easily when tested, about 10 min.

Stuffed Peppers
1 small Green Pepper
1/4 cup celery finely chopped
1/4 cup zucchini (or asparagus) finely chopped
1/4 cup mushrooms finely chopped
5 oz. of ground lean meat (beef, veal, turkey, chicken or a mixture)
1 teaspoon soy sauce
1/2 teaspoon Frank's Red Hot Sauce (add more or less to taste)
Salt and Pepper to taste

Cut the top off the green pepper and remove seeds and ribs. Boil pepper for 3-4 minutes to start the cooking process. In a small bowl, mix rest of ingredients well. Stuff meat and vegetables mixture into pepper and replace top. (If you chose a very small pepper, the top may sit on the filling). Place in a shallow baking dish and bake in a 400 degree oven for 45-60 minutes.
Count this as 1 1/4 - 1 1/2 cups of vegetables depending on the size of the pepper.

Quick Chicken Teriyaki
Ingredients: 2 pounds chicken breast halved skinless, 5 1/2 cups soybean sprouts, 2 cups green peppers, 4 tablespoons green onions sliced on an angle, 2 teaspoons fresh ginger minced, 2 cloves garlic pressed, 1/4 cup soy sauce, low sodium, 1 tablespoon olive oil. Prep: Place chicken pieces in a nonstick 9 inch square baking dish. Mix garlic, half of the ginger and soy sauce. Pour over chicken. Cover and refrigerate for 1 hour. Preheat oven to 350 degrees. Remove chicken from the marinade. Bake chicken uncovered for 15 minutes. Turn and bake for an additional 10 to 15 minutes until cooked. Boil the marinade for 1 minute and set aside. Sauté green pepper in olive oil. Add the other half of ginger. Add sprouts and sauté for 4 minutes. The sprouts should be very hot and start to become tender. Do not overcook. Add the boiling marinade and reduce for 2 minutes. Slice the chicken breasts and serve on a bed of sprouts. Sprinkle with green onions.

Chicken Kabob Skewers
11/2 lb chicken breast cubed
2 c green peppers chopped
2 c zucchini sliced 1/2 in thick
2 c arugula
2 c green onions sliced 1/8 in thick
2 T Walden Farms Caesar Salad Dressing
2 T Walden Farms BBQ Sauce
2 T Olive Oil
4 wooden skewers prepared

Preheat grill to medium heat.
Thread chicken onto skewers alternating with peppers and zucchini. Brush with olive oil.
Grill 3-4 minutes on each side turning frequently until chicken is cooked and vegetables are crispy and tender.
Mix dressing and BBQ sauce until well blended. Add arugula and green onions. Mix well. Serve skewers on a bed of salad.
Per Serv: 352 calories, 20 gr fat, 31 gr protein, 10 gr carb

Chicken Stuffed Peppers
Ingredients: 1 1/2 pounds chicken breast cooked and shredded, 2 egg whites whisked, 4 whole green peppers, 4 cups red peppers chopped, 2 cups green onions thinly sliced, 1 tablespoon fresh ginger minced, 2 cloves garlic minced, 1 tablespoon olive oil, 1 1/2 tablespoon soy sauce. Preparation: Cut the top off of each whole pepper, remove seeds. Place peppers in boiling water and boil for 5 minutes. Drain and set aside. Heat pan and add olive oil. Add garlic and ginger root. Mix for 30 seconds. Add chopped peppers and green onions and stir fry for an additional 2 minutes. Remove from heat. Add chicken and remaining ingredients. Combine well. Spoon 3/4 cup of this mixture into each reserved pepper. Surround the peppers with the rest of the stuffing. Cover and bake at 350-degrees for 30 minutes or until thoroughly heated. Note: This dish is easy to prepare in advance and may be frozen.

Lemon and Marjoram Chicken Brochettes
Ingredients: Marinade: 1/4 cup lemon juice, freshly squeezed, 1/4 cup olive oil, 1 tbsp apple cider vinegar, 2 cloves garlic, minced, 1/2 tsp each sea salt and ground pepper, 4 strips of lemon zest (about 2-in long each), 2 bay leaves cut in 4, 2 tbsp fresh herbs, chopped (rosemary, marjoram or parsley) Brochettes: 2 lb boneless skinless chicken breasts, cut in 1 1/2 in cubes, 1 sweet red pepper cut in 1 1/2 in pieces, 1 zucchini, sliced. Preparation: Marinade: in small bowl, using a whisk, whip together lemon juice, oil, cider vinegar, garlic, sea salt and ground pepper. Add lemon zest, bay leaves and herbs, and stir. Brochettes: in a glass bowl, put chicken cubes, add marinade and toss carefully to coat. Cover bowl with Saran wrap and let marinate for 4 hours in the refrigerator. With a skimmer, remove lemon zest, bay leaves and chicken cubes from marinade (discard lemon zest and bay leaves). Set marinade aside. Preheat barbecue to medium-high heat. Thread chicken cubes onto 8 metal or wooden skewers previously soaked in water. Alternate chicken cubes, peppers and zucchini. Place brochettes on greased barbecue grill and brush with reserved marinade. Close barbecue lid and grill for about 12 minutes or until chicken is no longer pick inside (turn brochettes once during cooking).

Chicken Teriyaki with Cucumber Salad
Ingredients: 1 1/2 pounds chicken breast, 8 cups cucumber sliced 1/8 inch thick, 4 tablespoons Walden Farms Creamy Italian Dressing, 1/3 cup Walden Farms Honey BBQ Sauce, 2 tablespoons olive oil, 5 tablespoons teriyaki sauce, 1 teaspoon garlic salt, sea salt and ground pepper to taste. Preparation: Marinate chicken in teriyaki sauce, garlic and BBQ sauce for at least 1 hour. Sprinkle cucumber with sea salt. Set aside for 1 hour. Rinse sea salt and dry. Mix with Creamy Italian dressing. Sauté chicken breast in olive oil until cooked. Slice. Fan slices on cucumber salad.

Cajun Style Chicken Nuggets
1 1/2 lbs chicken breast cut into 1 in pieces
2 c alfalfa sprouts
2 c green peppers sliced
2 c green onions sliced
2 c red onion
1 tsp thyme
1 packet Ideal Protein BBQ Ridges
2 tsp Olive Oil
1 1/2 tsp chili powder
1 tsp cumin
2 tsp red pepper flakes
1 tsp olive oil
sea salt to taste
pepper to taste

Combine thyme, Ridges, chili powder, cumin and red pepper flakes in large bowl. Dip chicken pieces, coating well. Sauté in 1 tsp in olive oil, turning once until done. Drain excess oil on paper towel.
Cook peppers and green onion in 1 tsp olive oil until tender. Puree the raw red onions. Combine puree with peppers and green onions, season. Serve nuggets on a bed of vegetable puree, top with alfalfa sprouts.

Turkey & Mushroom Meatballs
1 1/2 lb ground turkey
1 egg white
2 pkgs IP mushroom soup prepared
1 pkg IP Sea Salt & Vinegar Ridges, crushed
4 c mushrooms chopped
4 c spinach chopped
1 pinch sage powder
1 piece bay leaf
1 tsp olive oil
sea salt to taste
pepper to taste

Heat oil in a skillet over medium high heat add mushrooms and cook until all liquid has evaporated. Add spinach. Mix and remove from heat. Let cool. In a bowl, combine meat, egg, ridges, mushrooms, spinach, sage and pepper. Make 1 in diameter meatballs. Sauté in skillet over medium high heat. Add mushroom soup to pan and simmer for 25 to 30 minutes.
Per serv: 377 calories, 17 gr fat, 46 gr protein, 9 gr carbs

Raspberry Glazed Turkey
1 1/2 lb turkey breast
8 c fennel bulbs
2 T Walden Farms Balsamic Vinaigrette Dressing
3 T Walden Farms Raspberry Spread chopped
4 Stash Tea Wild Raspberry Tea bags
2 T olive oil
Preheat oven to 350. Infuse tea bags in 1 c water. Mix with dressing and spread. Set 2 T of mixture aside. In a baking dish, pour mixture over turkey breast and bake for 45 minutes or until liquid is evaporated and turkey is cooked. Slowly cook fennel in olive oil, covered for aprox 20 minutes. When tender, add the reserved glaze and simmer for and additional 5 minutes. Per Serv : 354 cal, 18 gr fat, 26 gr protein, 13 gr carb

Turkey Gratin with Cauliflower Puree
1 1/2 lbs turkey breast cooked
8 c cauliflower
6 T Walden Farms Alfredo Sauce
1 T Olive Oil
2 T curry paste
sea salt to taste
pepper to taste
Roll turkey in 1/2 of curry paste.
Cook cauliflower in boiling water for 10 -12 minutes or until tender. Drain and puree in blender. Add remaining curry paste, half of the alfredo sauce, salt and pepper to taste.
In an oiled gratin dish, arrange one layer of the cauliflower puree. Top with turkey. Coat with remaining puree. Drizzle with alfredo sauce. Broil until browned.
Per serving: 355 calories, 17 gr fat, 39 gr protein, 13 gr carbs

Stuffed Pork Chops
1 1/2 lb pork loin chops 4 pieces
3/4 lb lean pork shoulder ground
1/2 packet Ideal Protein Apple & Cinnamon Puffs crushed
1 c chicken stock
4 c green pepper chopped
2 c green onion chopped fine
2 c chilli peppers
2 tsp minced garlic
Stuffing Mixture
1/2 tsp sage finely chopped
1/2 tsp thyme chopped
1/2 tsp dry mustard
3/4 tsp garlic powder
1 tsp onion powder
1 tsp cayenne pepper ground
1/2 tsp nutmeg
1/2 tsp cumin
sea salt to taste
pepper to taste

In a small bowl, thoroughly combine the stuffing mixture ingredients. Set aside. Prepare pork chops by trimming all the fat. Cut a large pocket ( to the bone ) into the larger side of each chop to hold the stuffing.
In a large skillet, brown ground pork in olive oil over high heat for about 3 minutes. Add onions, bell peppers , garlic & 2 T of the seasoning mix. Stir well. Cook for about 5 minutes, stirring occasionally and scraping pan bottom well. Cook until mixture is well browned, for 6-8 minutes, stirring occasionally. Add stock and cook for 5 minutes, stirring frequently. Stir in the puffs and cook about 2 minutes more, stirring constantly. Remove from heat.
Sprinkle the remaining stuffing mixture evenly on both sides of the chops and inside the pockets, pressing it in by hand. Prop chops with pocket side up in an ungreased 13 " x 9" baking pan. Spoon about 1/4 c stuffing into each pocket. Set remaining stuffing aside. Bake chops with pockets up in a 400 degree oven until the meat is done, for about 20 minutes.
Reheat remaining stuffing in the oven in a small pan.
Serve immediately with each chop arranged on top of a portion of the remaining stuffing.
Serves 4 , Per Serv: 369 cal, 13 gr fat, 35 gr prot, 22 gr carb

Pork Chops with Mushrooms
Ingredients: 1 1/2 pounds pork chops 4 pieces, 8 cups mushrooms chopped, 1 teaspoon dill weed, 4 packets Ideal Protein Mushroom Soup prepared, 1 teaspoon olive oil, sea salt and ground pepper to taste.
Prep: Remove all fat from pork. Sauté seasoned pork and set aside. In same pan, sauté mushrooms. Add dill seed. Put half of mushrooms in a baking dish, add pork chops and top with other half of mushrooms. Coat with mushroom soup. Bake in a 375 degree oven for 15 minutes or until the chops are cooked.

Pork Tenderloin with Warm Roast Vegetable Salad
Ingredients: Vegetable Salad: 2 sweet red peppers and 1 sweet green pepper, 2 zucchini and 1 small eggplant, 4 plum tomatoes, 2 tbsp extra-virgin olive oil, 2 cloves garlic, minced, 1 tsp dried Italian herb seasoning, 1/2 tsp sea salt and ground pepper. Pork: 1/4 cup dried porcini mushrooms, 2 tbsp extra-virgin olive oil, 2 port tenderloins, 1 tbsp apple cider vinegar, 1/2 tsp each dried sage, sea salt and ground pepper. Preparation: Remove seeds and ribs from red and green peppers; cut into 2-inch chunks and place in large bowl. Cut zucchini and eggplant into 1-inch thick slices; add to bowl. Cut each tomato into 4 wedges; add to bowl. Toss vegetables with 2 tbsp of the oil, garlic, Italian herb seasoning, sea salt and ground pepper. Spread on large foil or parchment paper - lined rimmed baking sheet. Roast in 425 oven for 30 min. Meanwhile, using mini-chopper, clean coffee grinder or mortar and pestle, finely grind mushrooms. Add sage, sea salt and ground pepper. Brush olive oil over tenderloins; coat with mushroom mixture. In large nonstick skillet, brown tenderloins over medium-high heat. Push vegetables to one side of baking sheet; add pork to space. Roast until juices run clear when pork is pierced and just a hint of pink remains inside and vegetables are golden, about 20 minutes. Transfer pork to cutting board; tent with foil and let stand for 5 minutes before slicing thinly. Meanwhile, transfer vegetables to serving bowl; sprinkle with vinegar and toss gently. Serve with pork.

Taco Pork Skillet
1 1/2 lb pork tenderloin cut into strips
2 packets IP Protein Pancakes prepared
4 c green peppers cut 1/2 in thick
2 c zucchini
2 c watercress
2 T Walden Farms Zesty Italian Dressing
2 tsp olive oil
1 oz taco seasoning to taste
sea salt to taste
pepper to taste
Season pork with taco seasoning. Heat olive oil in large skillet on med high heat. Add pork. Stir fry for 2 minutes. Add green peppers. After 2 minutes, add zucchini, 1/2 cup water and remaining seasoning mix. Mix well and bring to a boil. Reduce heat to medium and cover. Simmer for 5 minutes. Let stand for 5 minutes. Spoon meat into pancakes and wrap. Place on greased baking pan and bake in a 375 degree oven for 5 minutes until very hot. Serve with watercress or any other green salad. NOTE: A mexican flavored dish that will please the whole family.

Zucchini Gratin with Ham
1 1/3 lb Ham extra lean thinly sliced
8 c Zucchini sliced 1/2 in thick
1 garlic bulbs
1 tsp rosemary chopped fine
1 1/2 tsp olive oil
sea salt to taste
pepper to taste

Roast garlic: Cut the top off of the head of garlic and coat with 1T of olive oil. Bake in a 375degree oven 40 min or until garlic is tender. Remove from shell & crush.
Sauté zucchini in olive oil. Drain well.
Layer a lightly greased baking dish with zucchini, overlapping the slices season and add rosemary and the garlic puree. Layer with ham, then with another layer of zucchini.
Drizzle with olive oil and broil until zucchini is cooked. Enjoy!
386 cal per serv, 21 g fat, 31 g protein, 19 g carb

Ham and Pork Burgers
1 1/2 lb pork loin chopped
1/2 lb ham extra lean chopped
1T IP Apple & Cinnamon Puffs crushed
1 egg
5 c celery root cubed
3 c watercress
2 T Walden Farms Alfredo Sauce
1 T olive oil
1 tsp cumin
sea salt to taste
pepper to taste
Mix ham , pork, Alfredo Sauce, egg, puffs and pepper in a blender until the mixture is finely ground. Form 4 patties and grill for 6-7 minutes. Coat celery root cubes with olive oil, salt, pepper, and cumin. Roast in a 375 degree oven for approx. 40 minutes or until tender. Blanch the watercress in salted boiling water and cool in ice water. Puree celery root with the watercress and season to taste. Per serv: 366 Cal, 14 gr fat, 36 gr protein, 7 gr carb

Flank Steak with Garlic Soy Sauce
Ingredients: 1 1/2 pounds flank steak, 6 cups chinese cabbage sliced 1/4 inch thick, 2 cups red cabbage sliced 1/4 inch thick, 1 tablespoon olive oil, 8 tablespoons soy sauce, 4 cloves garlic crushed, sea salt and ground pepper to taste.
Prep: Score flank steak on both sides. Marinate the meat in soy sauce and garlic in the refrigerator for 24 hours. Heat olive oil in a pan and slowly cook the chinese cabbage. When tender, add half of the meat marinade, cover and simmer for 30 minutes. Add water if there is not enough liquid. Repeat process in a different pan for the red cabbage. Heat the broiler. Remove meat from the marinade and place in an oven-safe dish under a pre-heated broiler for 8 minutes on each side. Cooking times vary, depending on the desired doneness. Allow the meat to sit for 5 minutes. Slice at an angle and serve with the 2 different cabbages.

Beef Goulash
1 1/3 lb blade roast cubed
4 endives
4c sliced mushrooms
1 T Walden Farms Alfredo Sauce
2 T Walden Farms Basil & Tomato Sauce
1 T olive oil
1 T onion powder
1 bay leaf
1/2 T paprika
sea salt to taste
pepper to taste
Heat oil in skillet & brown meat on all sides. Transfer meat to slow cooker. Sauté mushrooms & onion powder in same skillet for a few minutes. Add to slow cooker. Remove excess fat from skillet (to be used to sauté endives) Add 4 T water Simmer. Add this liquid to the slow cooker. Add all remaining ingredients directly to the slow cooker and stir. Cook for 7-9 hours on Medium. Cut endives in half (lengthwise) and remove core. Blanch for 2 minutes in salted, boiling water. Just before serving, sauté in skillet fat. Place a piece of endive on each plate. add meat and mushrooms. Spoon on sauce. Per Serv: 358 cal, 20 g fat, 35 g protein, 5 g carb

Beef & Vegetable Chili
1 1/4 lb ground beef extra lean
2 c celery root cubed
2 c cauliflower blanched
2 c green pepper cubed
2 c mushrooms
2 tsp garlic minced
2 packets Ideal Protein Chili mix prepared
2 tsp olive oil
2 tsp onion powder
2 tsp chili powder
2 tsp sea salt
1 tsp pepper

In a pan, brown beef. Drain fat. Add chili powder, garlic and seasoning. Add IP chili mix, celery root, green peppers mushrooms. Transfer to a slow cooker. Cook on LOW for 8 hours. Blanch cauliflower in salted, boiling water and add to slow cooker for the last hour.
Per Serving 356 Cal 22 g fat28 g protein, 14 g carb

Ribs with Teriyaki Sauce
Ingredients: 6 cups water, 3 lbs fresh port flank ribs Marinade: 1 cup soy sauce, 1/2 cup rice vinegar, 1/4 cup sugar free maple syrup, 1/4 cup Splenda or Stevia, 2 tsp fresh ginger, chopped, 1 tsp Worcestershire sauce, 3 gloves garlic, minced, juice of 1 lime, ground pepper. Preparation: In a large saucepan filled with boiling water, simmer pork ribs for 40 min., covered. In a large Ziploc bag, mix all marinated ingredients. Add drained and cooled ribs and let marinate in the refrigerator for 2 to 3 hours. Preheat barbecue at medium heat. Grill ribs on the greased barbecue grill for about 10 minutes each side. Brush ribs with marinade while cooking. Enjoy!

Slowly Braised Beef
1 1/2 lb beef round steak
4 c green pepper sliced
2 c celery stalks diced
2 c celery root diced
3 clove garlic minced
1/4 c Walden farms Basil & Tomato Sauce
1/2 c Walden Farms BBQ sauce
2 tsp hot sauce
1 tsp onion powder
sea salt to taste
pepper to taste

Cut beef into serving sized portions. Brown beef in a bit of olive oil. Set aside. Sauté vegetables in same pan.
Place vegetables on bottom of slow cooker. Top with beef and sprinkle with fresh ground pepper, minced garlic and onion powder.
Mix the BBQ and hot sauce in a small bowl with water. Add Basil & Tomato sauce. Pour over the meat. Turn the slow cooker to LOW, cover and cook for 7 to 9 hours.
Serves 4 - per serv: 351 Cal, 12 gr fat, 41 gr prot, 15 gr carb

Beef Blade with Herbs
1 beef blade roast with bone, about 3 1/2 pounds, 1 cup fresh parsley, chopped, 2 tbsp apple cider vinegar, 2 tbsp olive oil, 4 cloves garlic, minced, 4 tsp Dijon mustard, light beef broth, in sufficient quantity, 1 tsp (each) dried rosemary, thyme and oregano, sea salt and ground pepper to taste. Preparation: Preheat oven at 400. In a small bowl, mix parsley, oil, vinegar, herbs, sea salt and ground pepper. Set aside. Place roast in an ovenproof dish and coat with mustard. Sear 12 minutes in the oven. Lower oven temperature to 325. Add beef broth at the bottom of the dish and brush roast with herbs mixture. Resume cooking, covered, for 2 hours minutes or until meat easily tears out with a fork.

Beef Stew Bourguignon Style
1 1/3 lb beef shoulder cubed 1 in thick
3 c mushrooms
3 c green peppers shredded
2 c celery root cubed
1 T oregano crushed
2 T Walden Farms Basil & Tomato Sauce
7 oz Walden Farms Hickory Smoked BBQ Sauce
2tsp Worcestershire Sauce
1 1/2 T olive oil
1 1/2 T onion powder
sea salt to taste
pepper to taste

In skillet , brown meat in hot oil. Drain excess fat. Transfer meat to slow cooker.
Sauté peppers, mushrooms and celery root. Add onion powder. Add to slow cooker. Pour the basil and tomato sauce into skillet. Once boiling add to slow cooker. Add BBQ sauce, oregano, and worcestershire sauce directly to slow cooker and cover. Cook on low for 10 -12 hours.
Remove 1/3 of the vegetables from the slow cooker and puree. Put the puree into a large skillet and add the sauce from the slow cooker. The sauce should coat the back of the spoon to be the right consistency.
Add the rest of the vegetables and meat to the skillet, stir well and serve.
Per serving: 350 calories, 15 gr fat, 33 gr protein, 15 gr carb

Breaded Beef With Leek
1 lb Beef Flank thinly sliced
2 egg whites whisked
6 c leek sliced fine
2 c green onions
1 packet Ideal Protein Sea Salt & Vinegar Ridges crushed
1 T olive oil
sea salt to taste
pepper to taste
Dip beef into whisked egg whites one at a time, then into crushed Ridges ensuring each piece is well coated.
Heat oil in a large frying pan. Fry cutlets until well browned on both sides. Drain excess oil on paper towel.
In remaining olive oil, slowly cook leek and green onions covered. You may add water, if necessary. Cook for approx 30 min or until tender.
Per Serving: 375 calories, 17 gr fat, 31 gr protein, 26 gr carb

Meatloaf
1 lb ground beef extra lean
3 egg whites
3/4 packet Ideal Protein Southwest Cheese Curls
4 c green peppers chopped
2 c fennel chopped
2 c green onion chopped
1/4 c Walden Farm Ketchup or low sugar ketchup
1 tsp dry mustard
1 tsp horseradish (optional)
1 T onion powder
Sea salt to taste
pepper to taste
Preheat oven to 400 degrees Sauté green pepper. Add fennel and onions. Cook for 5 minutes. Season and let cool. Mix all ingredients well and shape into a loaf. Place on foil lined baking pan. Bake until brown and cooked inside. Per Serv: 355 cal, 20 gr fat, 27 gr prot, 18 gr carb

Ginger and Coriander Skewered Steaks (BBQ or oven)
Ingredients: 8 x 2 oz tenderloin steaks, 1 inch thick, 4 green onions, 2 tbsp fresh lime juice, 1/3 cup olive oil, 2 tbsp grated onion, 2 tbsp fresh grated ginger root, 1 clove garlic, crushed, 1 tsp red pepper flakes, 1 tsp ground coriander, 1 tsp turmeric, sea salt and ground pepper to taste. Preparation: Place 2 steaks side by side on a tray. Push one skewer diagonally through both steaks. Push second skewer diagonally, in the opposite direction to the first skewer, to secure the 2 steak together, forming a cross with the 2 skewers. Thread half of a green onion on to the pointed end of each of the skewers. Repeat with remaining steaks, skewers and green onions. Combine lime juice, olive oil, onion, ginger, garlic, red pepper flakes, coriander, turmeric and sea salt in a bowl. Pour mixture over skewered steaks. Cover and refrigerate for at least 1 hour. Grilling instructions: on barbecue, grill over medium-high heat for 3 minutes per side for rare, 4 minutes per side for medium rare, 6 minutes a side for well done. In oven: preheat broiler. Broil for 3 minutes per side for rare, 4 minutes per side for medium rare, 6 minutes per side for well done.