Low Carb: 100 International Recipes –

Inspirational Low Carb Diet Recipes From

Around The World

Craig Miller
Elevate Publishing Limited
© Copyright 2016 Craig Miller All rights reserved.

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 CONTENTS
INTRODUCTION

A QUICK OVERVIEW OF THE LOW CARB DIET

BENEFITS OF ONE-SKILLET COOKING

BREAKFAST

M EDITERRANEAN SCRAMBLED EGGS

GREEK FETA, M US HROOMS , AND SPINACH FRITTATA
B AKED ROS EMARY-OLIVE FRITTATA
GREEK FETA-AS PARAGUS FRITTATA WITH B ACON
GREEK SALAD OMELET
PROS CIUTTO CUPS M EDITERRANEAN EGG M UFFINS
ZUCCHINI-TOMATO FRITTATA
GREEK OMELET
M EDITERRANEAN FRITTATA
M OROCCAN POACHED EGGS
GREEK B AKED EGGS
CAULIFLOWER, TOMATO, AND FETA FRITTATA
AS IAN CRAB OMELET
OMELET WITH CAULIFLOWER RICE AND STIR-FRIED SHIITAKE M US HROOMS
AS IAN B REAKFAS T
TAMAGOYAKI OR EGG ROLLS
NORTH INDIAN-STYLED SCRAMBLED EGGS
POCKET EGGS WITH SOY-SES AME SAUCE
SPICY AS IAN SCRAMBLED TOFU
M US HROOM AND SPINACH SCRAMBLED TOFU
AS IAN FRITTATA
TERIYAKI GLAZED AS IAN CHICKEN M EATBALLS
KOREAN SCALLION PANCAKES
TAIWANES E CHICKEN POPCORN AKA SALTED CRIS PY CHICKEN OR YAN SU J I

LUNCH

RIPE OLIVE AND ARTICHOKE TUNA SALAD

M EDITERRANEAN ROAS TED B ROCCOLI AND TOMATOES
M EDITERRANEAN CHOPPED SALAD
CHICKEN GREEK SALAD
SPRING SALAD WITH TARRAGON DRES S ING
CHICKEN AND EDAMAME GREEK SALAD
GRILLED SMOKY EGGPLANT SALAD
ROAS TED CAULIFLOWER SALAD WITH WALNUTS
CLAS S IC AS IAN CHICKEN SALAD
B EEF AND CABBAGE NOODLES WITH AS IAN ALMOND B UTTER CHILI SAUCE
AS IAN CUCUMBER SES AME SALAD
SINGAPOREAN CHILE CRAB AND SPINACH
WAS ABI SALMON B URGERS
SPICY AS IAN GROUND TURKEY LETTUCE CUPS
THAI CHICKEN SATAY WITH SPICY PEANUT SAUCE
LIME-COCONUT CHICKEN WITH SNOW PEAS
VIETNAMES E STEAK SANDWICH
SPICY B EEF AND SHRIMP WITH B OK CHOY
QUICK B EEF PHO
VEGAN NAENGMYUN (COLD NOODLE SOUP)
OVEN-B ARBECUED AS IAN CHICKEN

DINNER

ROLLED UP AS IAN STEAK

B ACON-WRAPPED AS IAN CHICKEN WINGS
B EEF NEGIMAKI AKA STEAK AND SCALLION ROLL
M US TARD-CRUS TED SALMON
M EDITERRANEAN SAUTÉED SHRIMP AND FENNEL
GRILLED TUNA AND OLIVE RELIS H
GRILLED ROS EMARY-SALMON SKEWERS
SHRIMP SAGANAKI
CREAMY PES TO CHICKEN SALAD WITH GREENS
GRILLED LAMB CHOPS WITH EGGPLANT SALAD
PAPRIKA HERB CHICKEN THIGHS AND B RUS S ELS SPROUTS
PORK TENDERLOIN
FLORENTINE STEAK
IBERIAN-STYLE SAUS AGE AND CHICKEN RAGÙ
AS IAN DUCK B REAS TS WITH GARLIC-CHILI-GINGER GLAZE
SPICY VEGETABLE LO M EIN
AS IAN CHICKEN STIR FRY
SALMON STIR FRY AND AS IAN GREEN B EANS
M ONGOLIAN B EEF
INDONES IAN GRILLED SAMBAL CHICKEN
AS IAN M EATBALL NOODLE SOUP
KUNG PAO M EATBALLS
ORANGE CHICKEN
AHI TUNA SALAD
DAN DAN NOODLES WITH CHICKEN AND B ABY B OK CHOY
SES AME-CRUS TED CHICKEN TENDERS WITH SPICY AS IAN DIPPING SAUCE
SPICY SOY SAUCE GRILLED PORK TENDERLOIN
PORK SHOULDER ZUCCHINI RAMEN

SNACKS
M ARINATED OLIVES AND FETA
DATE WRAPS
TOMATO, M OZZARELLA, AND B AS IL SKEWERS
HERBED OLIVES
EGGCETERA
SAUTÉED SPINACH WITH GOLDEN RAIS INS AND PINE NUTS
SAUTÉED SPINACH WITH B ACON, RED ONION, AND B LUE CHEES E
B AKED PARMES AN TOMATOES
ROAS TED SNAP PEAS AND SHALLOTS
SAUTÉED GREEN B EANS AND CHERRY TOMATOES
SAUTÉED CAULIFLOWER AND GRAPE TOMATOES WITH PANCETTA
B ROCCOLI WITH PINE NUTS AND CARAMELIZED ONIONS
B ALS AMIC AND PARMES AN ROAS TED CAULIFLOWER
PROVENÇAL SUMMER VEGETABLES
GARLIC-LEMON M ARINATED SHRIMP
SICILIAN M ARINATED OLIVES
ROAS TED EGGPLANT AND FETA DIP
J APANES E SES AME AND SOY EDAMAME
AS IAN PEANUT DIP
ALMOND COOKIES
ITALIAN HAZELNUT COOKIES
AS IAN CHICKEN LETTUCE CUPS
AS IAN GARLIC GREEN B EANS
AS IAN CUCUMBER SANDWICH
SPICY AS IAN CHICKEN LETTUCE SNACKS
AS IAN KALE CHIPS
STICKY GARLIC CHICKEN B ITES
CHINES E M ARBLED TEA EGGS
STICKY CHINES E PORK B ELLY

CONCLUSION
 INTRODUCTION

For years, we were told that fats were bad for us and that to be healthy we should eat
more carbs. But, as our knowledge of science and nutrition has advanced, we now
know that fats aren't as bad as we once thought! This is where a low carb diet comes in.
Scientific studies now show the dangers and risks associated with simple carb diets. At
the same time, there are many studies that show the health benefits of a high fat, low
carb diet, including:

• Increased Energy and Focus

• Increased Weight Loss

• Lowered Blood Sugar Levels

• Decrease in Hunger

• Lowered Bad Cholesterol Levels

• Reduction in Acne and Skin Inflammation

Finding healthy and easy recipes is one of the biggest challenges you’ll face when on a
low carb diet. In our modern lives, we rarely have time to cook for ourselves every
single day. Between work, bringing kids to practice, and cleaning up around the house,
cooking healthy meals is usually the first thing to suffer. That is why it is important to
have easy- to-make low carb recipes you can use when you are on the go!

All the recipes here take less than 30 minutes of prep time. However, most recipes take
only 20 minutes to make or less. Once the initial prep work is done, it’s just a matter of
cooking using a single skillet. You can let your meal cook while you are at work or
running errands. Then, when you come home, you have a delicious ketogenic meal ready
to enjoy with your family!

The book is designed to make finding the perfect recipe easy to find. The book is
divided into four parts: breakfast, lunch, dinner, and snacks. Under each section, recipes
are organized from the quickest total time to make, to the longest. Each recipe includes
full nutritional information, so there’s no guessing how many carbs you’re eating.

Thank you for choosing Low Carb 100 International Recipes From Around the World.
I hope you find this book provides you with many new low carb recipes you can
incorporate into your everyday cooking.
 A Quick Overview of The Low Carb Diet

Have you ever walked past a supermarket checkout and noticed the magazines? On so
many of the covers, the predominant theme is diet. Diet, diet, diet. Fascinatingly, if you
look at the weekly publications, they often have something advertised such as “THE Fat
Burning Diet! Never count calories again!” All well and good, except that the very next
week, the exact same magazine will be advertising “THE BEST DIET EVER! The Not-
Diet-Diet! Scientifically Proved!” Which begs the question—if the first diet is so
revolutionary, why do they need to publish a new diet the very next week? Or the next.
Or the next.

The bottom line is, these diets, whether on magazine covers or on TV advertisements,
just don’t work. People might lose briefly on them by avoiding certain foods and
depriving themselves of this or that, but not only are these diets painfully slow,
frequently their “food plans” taste like cardboard. As a result, people don’t stick to the
diets very long and/or quickly have rebound weight gain when they give up and splurge
on something that actually tastes like delicious, real food, because it actually is
delicious and real.

Why Low Carb?

So, you may rightly be asking, how is this particular diet different from any of those
diets?
Start with the fact that eating low carb is an entire way of life. It’s not a bandwagon you
hop on and off of erratically. Once you learn the basics, it’s easy to follow, doesn’t
involve counting calories, and isn’t crazy restrictive so you go, well, crazy.

Learning the low carb lifestyle will reboot your metabolism so it becomes a fat-burning
machine. You’ll reteach your body how to efficiently burn calories. And the nutritious,
whole, unprocessed low carb foods you’ll be putting in your body are so satiating that
you’ll need to eat less of them to feel satisfied. More fat burning, plus less overall
desire to overeat, equals the diet solution you’ve been dreaming of!

The low carb diet emphasizes fats that are good for your heart, vegetables dense with
micronutrients, and the best quality (and therefore best-tasting) meats.

One of the problems with diets that emphasize low-fat this or light that is that the menus
are heavy on processed carbs. This has the effect of leaving a dieter constantly hungry,
so they naturally overeat.
Get rid of the empty, tasteless calories involved in sugar-dense, carb-heavy, ultra-
processed grains, and you’ll see an immediate difference. You’ll be hungry less. Your
desire for sugar and carbs will lessen.

You’ll even find that you focus better, have more energy, and rest better at night. This
lifestyle will change everything, from your waistline to your ability to live your life to
its fullest.
 Benefits Of One-Skillet Cooking
Time is precious, waste it wisely.

Having a good skillet is one of the must-have tools when you're on a Ketogenic Diet.
Thankfully, most people have at least one go-to skillet in their kitchen, which makes
these recipes so easy that everyone can use them. These are some of my favourite
recipes, not only because they taste good, but because I like quick and easy meals so I
can focus my time on family and friends. Here are some more benefits of one-skillet
cooking:

More nutrient rich food - When you cook at home instead of eating out, you know
exactly what you’re putting into your system and you can opt for much more nutrient-rich
food. For example, if a recipe calls for butter, always opt for grassfed butter as it has
more Omega 3s and antioxidant vitamins.

Saves money – Not only do you get more nutrient rich food from cooking at home, you
also save money by not eating out. A $15-$20 meal may not seem like a lot at first, but it
can add up if you can get 3-4 meals from the same amount of money.

Less clean up - Since you’re only using one skillet to make your food, the time you
spend on cleaning up will be much less than with conventional methods.

Saves time – Most recipes in this book take less than 30 minutes in total to make. Even
if you were to get fast food, it would probably take less time to make one of these
recipes than it would to go out and come back.
Breakfast
 Mediterranean Scrambled Eggs

Serves: 2
Prep. Time: 5 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 708 g

Calories: 270
Total Fat: 19 g
Saturated Fat: 4 g Trans. Fat: 0 g
Sugar: 16 g

Total Carbohydrates: 13 g
Dietary Fiber: 4 g Sugar: 4 g
Sodium: 9 g

Cholesterol: 425 mg
Sodium: 410 mg
Potassium: 590 mg
Vitamin A: 40% Vitamin C: 220%
Calcium: 10% Iron: 25%

Ingredients:
• 8 cherry tomatoes, quartered
• 4 eggs
• 2 tablespoons black olives, sliced
• 2 spring onions, sliced
• 1/4 teaspoon dried oregano
• 1 yellow pepper, diced
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon capers
• Black pepper
• Fresh parsley, to serve (optional)
Directions:
1. In a frying pan, heat the olive oil. Add the pepper and the onions. Cook over
medium heat for a few minutes until slightly soft.
2. Add the tomatoes, olives, and capers; cook for 1 minute.
3. Crack the eggs into the pan; immediately scramble with a spatula or spoon.
4. Add the oregano and plenty of black pepper; keep stirring until cooked.
5. If desired, top with parsley; serve.
 Greek Feta, Mushrooms, and Spinach Frittata

Serves: 4
Prep. Time: 10 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 165 g

Calories: 310
Total Fat: 25 g
Saturated Fat: 10 g Trans. Fat: 0 g
Sugar: 19 g

Total Carbohydrates: 3 g
Dietary Fiber: 0 g Sugar: 3 g
Sodium: 3 g

Cholesterol: 455 mg
Sodium: 760 mg
Potassium: 220 mg
Vitamin A: 35% Vitamin C: 6%
Calcium: 25% Iron: 15%

Ingredients:
• 8 eggs
• 1 1/2 cups spinach, cooked, chopped
• 1 cup feta cheese, crumbled
• 1 teaspoon oregano, chopped (or 1/2 teaspoon dried)
• 2 tablespoons extra-virgin olive oil
• Freshly ground black pepper
• Salt
Directions:

1. In a large skillet, heat the oil over medium-high heat.

2. In a large mixing bowl, beat the eggs with a pinch or two of salt and pepper.
3. Pour the eggs into the skillet; add the spinach, oregano, and then the feta over the
top; cook undisturbed for about 5-10 minutes, or until the eggs are just barely set.
4. If desired, and if using an oven-safe skillet, put into a 350F preheated oven for a
couple of minutes or broil for about 1-2 minutes, or until the top is set.
5. Serve hot, warm, or at room temperature.
 Baked Rosemary-Olive Frittata

Serves: 6
Prep. Time: 10 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 92 g

Calories: 190
Total Fat: 15 g
Saturated Fat: 5 g Trans. Fat: 0 g
Sugar: 13 g

Total Carbohydrates: 2 g
Dietary Fiber: >1 g Sugar: >1 g
Sodium: >2 g

Cholesterol: 260 mg
Sodium: 640 mg
Potassium: 100 mg
Vitamin A: 8% Vitamin C: 0%
Calcium: 20% Iron: 8%

Ingredients:
• 8 large eggs
• ½ cup (about 4 ounces) black olives, cut into halves
• 2 teaspoons rosemary, chopped
• 1/2 cup Pecorino Romano cheese, grated
• Kosher salt
• Freshly ground black pepper
• Olive oil, for greasing pan

Directions:
1. Place the oven rack in the middle position; preheat oven to 400F.
2. Line a spring-form pan with parchment paper and then liberally grease with olive
oil.
3. In a large mixing bowl, whisk the eggs until lightly beaten. Add the cheese and
season with a little salt and pepper. Whisk again to combine.
4. In the prepared pan, evenly distribute the olives. Pour the eggs over the olive layer.
Sprinkle with the rosemary; bake for about 15 minutes, or until the top is puffed and
the sides are golden and start to pull away from the pan sides.
5. Let cool slightly; serve.

Notes: If you are using Pecorino Romano, you won’t have to add extra salt since the
cheese is very salty. However, if you are substituting with another type of cheese, you
may need to add 1/4 – 1/2 teaspoon salt.
 Greek Feta-Asparagus Frittata with Bacon

Serves: 2
Prep. Time: 10 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 144 g

Calories: 290
Total Fat: 25 g
Saturated Fat: 7 g Trans. Fat: 0 g
Sugar: 16 g

Total Carbohydrates: 2 g
Dietary Fiber: >1 g Sugar: 2 g
Sodium: >2 g

Cholesterol: 440 mg
Sodium: 460 mg
Potassium: 200 mg
Vitamin A: 15% Vitamin C: 2%
Calcium: 10% Iron: 15%

Ingredients:
• 8 eggs
• 2 tablespoons olive oil
• 1/4 cup feta cheese, crumbled
• 1/4 cup black olives, whole
• 1/4 cup bacon, cooked, roughly chopped
• 1/2 cup (about 6 stalks) asparagus, chopped into 1-inch pieces

Directions:
1. Preheat broiler.
2. In a skillet over medium heat, heat the olive oil. Add the asparagus; cook for about
5-7 minutes, or until tender.
3. Add the bacon and olives; stir to combine.
4. In a large mixing bowl, whisk the eggs. Pour into the skillet; cook for about 2-3
minutes, or until the sides start to set.
5. Transfer the skillet to the oven; broil for 2-3 minutes, or until the top is just set and
lightly golden.
 Greek Salad Omelet

Serves: 4-6
Prep. Time: 10 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 259 g

Calories: 290
Total Fat: 22 g
Saturated Fat: 7 g Trans. Fat: 0 g
Sugar: 17 g

Total Carbohydrates: 8 g
Dietary Fiber: 2 g Sugar: 5 g
Sodium: 6 g

Cholesterol: 440 mg
Sodium: 580 mg
Potassium: 390 mg
Vitamin A: 35% Vitamin C: 30%
Calcium: 20% Iron: 15%

Ingredients:
• 10 eggs
• 3/4 cup black olives, pitted
• ¾ cup (approx. 3 1/2 ounces) feta cheese, crumbled
• 3 tomatoes, chopped into large chunks
• 2 tablespoons olive oil
• 1 large red onion, cut into wedges
• 1/2 cup parsley leaves, chopped
• Salt, to taste

Directions:
1. Preheat the broiler to high.
2. In a large mixing bowl, whisk the eggs with the parsley, pepper, and salt.
3. In a large nonstick frying pan, heat the oil. Add the onion; cook over high heat for
about 4 minutes, or until the edges start to brown.
4. Add the tomatoes and the olives; cook for about 1-2 minutes, or until the tomatoes
start to soften.
5. Adjust the heat to medium. Pour the eggs; cook for about 2 minutes until they are
half-cooked and the top is still a bit runny. Scatter the feta over the top. Transfer the
pan to the oven; broil for about 5-6 minutes until the top is set and golden.
6. Cut into wedges and serve straight from the pan.
 Prosciutto Cups Mediterranean Egg Muffins

Serves: 12
Prep. Time: 15 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 98 g

Calories: 110
Total Fat: 17 g
Saturated Fat: 5 g Trans. Fat: 0 g
Sugar: 8 g

Total Carbohydrates: 3 g
Dietary Fiber: 1 g Sugar: 2 g
Sodium: 2 g

Cholesterol: 150 mg
Sodium: 135 mg
Potassium: 200 mg
Vitamin A: 35% Vitamin C: 60%
Calcium: 4% Iron: 8%

Ingredients:
• 12 large slices (5 ounces) prosciutto
• 8 eggs
• 3-4 cherry tomatoes, sliced
• 3-4 black olives, pitted, sliced
• 3 cups fresh spinach, chopped
• 2 tablespoons olive oil, divided
• 2 cups red pepper, cubed
• Salt and black pepper, to taste

Directions:
1. Preheat oven to 350F.
2. Heat 1 tablespoon of the olive oil in a large skillet. Add the red pepper; cook for
about 5 minutes. Add the spinach; cook, constantly stirring, until wilted. Season with
salt and pepper.
3. Grease two 6-cup pans or one 12-cup muffin pan with the remaining 1 tablespoon of
olive oil. Line each cup with the prosciutto slices. Divide the spinach mixture into
the cups.
4. In a large mixing bowl, beat the eggs with a pinch of salt and pepper. Spoon the egg
mix over the spinach mix in the muffin cups. Top with tomatoes and the olives; bake
for about 15-20 minutes, or until the eggs are set.
5. When baked, let cool slightly in the pan. To remove, run a knife around the cups to
unmold. Serve warm or make ahead and serve cold.
 Zucchini-Tomato Frittata

Serves: 4
Prep. Time: 10 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 314 g

Calories: 220
Total Fat: 16 g
Saturated Fat: 3.5 g Trans. Fat: 0 g
Sugar: 13 g

Total Carbohydrates: 7 g
Dietary Fiber: 2 g Sugar: 6 g
Sodium: 5 g

Cholesterol: 370 mg
Sodium: 220 mg
Potassium: 580 mg
Vitamin A: 20% Vitamin C: 50%
Calcium: 8% Iron: 10%

Ingredients:
• 8 black olives, pitted, halved
• 7 large eggs, lightly beaten
• 3 medium zucchini, cut into 1/2-inch thick slices
• 2 tablespoons extra-virgin olive oil
• 2 plum tomatoes, quartered
• 1 tablespoon parsley, finely chopped
• 1 teaspoon thyme leaves
• Parsley leaves, plus extra to serve
• Salt and pepper, to taste
Directions:
1. Preheat oven 325F.
2. Arrange the tomatoes on a baking tray; drizzle with 1 tablespoon of the olive oil.
Sprinkle with the thyme; season with salt and pepper. Roast for about 15
minutes, or until tender; set aside.
3. Preheat broiler to high.
4. In an 8-inch frying pan, heat the remaining 1 tablespoon olive oil. Add the
zucchini; cook for about 5 minutes, or until tender. Add the tomatoes and the
olives, arranging them around the pan. Pour the egg and cook for about 5
minutes, lifting the edges with a fork when the bottom is set to allow the
uncooked egg to flow underneath. When the bottom is golden and the top is
almost set, scatter the parsley. Transfer the pan to the oven and broil for about 2-
3 minutes, or until the top is set and golden.
5. Slide onto a serving platter, cut into wedges, sprinkle with parsley, and serve.
 Greek Omelet

Serves: 4
Prep. Time: 15 minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 297 g

Calories: 320
Total Fat: 23 g
Saturated Fat: 9 g Trans. Fat: 0 g
Sugar: 18 g

Total Carbohydrates: 13 g
Dietary Fiber: 4 g Sugar: 7 g
Sodium: 9 g

Cholesterol: 400 mg
Sodium: 710 mg
Potassium: 470 mg
Vitamin A: 35% Vitamin C: 100%
Calcium: 25% Iron: 15%

Ingredients:
• 1 red onion, peeled, sliced
• 1 tablespoon olive oil
• 1 ½ tomatoes (approx.10 ounces), roughly chopped
• 2 green peppers, deseeded, cut into chunks
• 12-15 (approx. 3 ounces) Kalamata olives
• 1 ¼ cup (5 ounces) feta cheese, crumbled
• 7 eggs, beaten
• 8 sprigs fresh flat-leaf parsley, finely chopped
• Freshly grated nutmeg, to taste
Directions:
1. Season the beaten eggs with the salt, pepper, and nutmeg.
2. In a medium skillet, heat the olive oil. Add the onion; cook until softened. Add the
peppers; sauté for about 2 minutes. Add the tomatoes and the olives; cook for about
3-4 minutes, stirring, and then season with salt and pepper.
3. Reserve a bit of parsley for garnish; add the remaining parsley to the skillet. Adjust
the heat to low; pour the eggs and cook for about 3 minutes. Sprinkle the feta cheese,
cover, continue cooking for about 10-12 minutes, or until the eggs are set.
4. Garnish with the reserved parsley; serve.
 Mediterranean Frittata

Serves: 6
Prep. Time: 10 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 334 g

Calories: 530
Total Fat: 40 g
Saturated Fat: 18 g Trans. Fat: 0 g
Sugar: 41 g

Total Carbohydrates: 5 g
Dietary Fiber: >1 g Sugar: 3 g
Sodium: >5 g

Cholesterol: 700 mg
Sodium: 900 mg
Potassium: 440 mg
Vitamin A: 30% Vitamin C: 2%
Calcium: 50% Iron: 25%

Ingredients:
• 1 ½ cups (6 ounces) goat cheese, crumbled
• ½ cup (4 ounces) cremini mushrooms, sliced
• 12 whole eggs
• 1/4 pound deli ham, diced
• 1/4 cup parmesan cheese, freshly grated
• 1 pinch salt
• 1 jar (12 ounces) roasted red peppers, drained
• Olive oil, for coating

Directions:
1. Preheat oven to 350F.
2. In a large mixing bowl, whisk the eggs, red peppers, parmesan, goat cheese, and salt
until well combined.
3. Liberally coat an 8 or 10-inch cast iron skillet with olive oil; heat over medium high
heat. Add the mushrooms; cook for 1 minute or until soft. Add the ham; cook for 1
minute more.
4. Pour the egg mixture into the skillet, making sure everything is mixed well and even.
5. Carefully transfer the skillet to the oven; bake for about 30–35 minutes, or until puffy
and golden.
6. When the frittata is baked, let sit for a couple of minutes.
7. While still in the pan, cut into wedges and serve immediately.
 Moroccan Poached Eggs

Serves: 3
Prep. Time: 15 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 149 g

Calories: 140
Total Fat: 10 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 8 g

Total Carbohydrates: 7 g
Dietary Fiber: 1 g Sugar: 4 g
Sodium: 6 g

Cholesterol: 210 mg
Sodium: 340 mg
Potassium: 340 mg
Vitamin A: 30% Vitamin C: 20%
Calcium: 6% Iron: 10%

Ingredients:
• 3 large eggs
• 1 1/2 tablespoons tomato paste, low sodium
• 1 1/4 cup tomatoes, chopped
• 1 garlic clove, grated
• 1 tablespoon cilantro (or parsley), chopped
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon ground cumin
• 1/4 cup leeks, chopped (or red onion)
• 1/4 teaspoon salt
• 1/4 cup water, plus more
 • Pinch sugar or low-carb sweetener (optional)

Directions:
1. In a regular frying pan, heat the olive oil; sauté the leeks, onion, and garlic. Add the
water; simmer for about 5-10 minutes over medium or medium low heat.
2. Add the tomato paste, tomatoes, spices, salt, pepper, and sugar; cover and simmer
for 5-10 minutes more.
3. Add 1-2 tablespoons water to adjust the consistency of the sauce as needed, until
pasta sauce-like in thickness.
4. Gently crack the egg into the sauce; cover and poach the eggs for about 5-6 minutes,
or until the eggs are well set.
5. Season with salt and pepper and garnish with cilantro; transfer to serving platter and
serve.
 Greek Baked Eggs

Serves: 4
Prep. Time: 20 minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 243 g

Calories: 210
Total Fat: 14 g
Saturated Fat: 6 g Trans. Fat: 0 g
Sugar: 14 g

Total Carbohydrates: 5 g
Dietary Fiber: 1 g Sugar: 2 g
Sodium: 4 g

Cholesterol: 240 mg
Sodium: 570 mg
Potassium: 330 mg
Vitamin A: 10% Vitamin C: 8%
Calcium: 10% Iron: 10%

Ingredients:
• 1 can (15 ounces) tomatoes, drained
• 1/4 pound (4 ounces) ground lamb
• 1/4 pound (4 ounces) cremini or baby bella mushrooms
• 4 eggs
• 2 tablespoons fresh parsley, chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup feta cheese, crumbled
• 1/2 teaspoon salt
• 1/2 cup onion, chopped
• 1 teaspoon dried oregano
• 1 garlic clove, minced
Directions:
1. Preheat oven to 400F.
2. Prepare four 12-ounce ramekins. You can also use oven safe bowls, an oven safe
skillet, or an 8x8 pan.
3. Using a knife or in a food processor, cut or process the mushrooms until ground
meat-like in consistency. Put in a large mixing bowl. Add the ground lamb and mix to
combine.
4. Heat a large-sized skillet over medium-high heat. When the skillet is hot, add the
lamb mixture and the onion; cook for about 5-8 minutes or until the lamb is no longer
pink. Add the garlic; cook for 30 seconds. Stir in the tomatoes, the oregano, and the
salt.
5. Divide the lamb mix between the ramekins. Create a well in the center of each and
crack an egg into each well; bake for about 10-15 minutes, or until the whites are
completely set and the yolks are thick but not hard. Top each with cheese, olives,
and parsley.
 Cauliflower, Tomato, and Feta Frittata

Serves: 6-8
Prep. Time: 10 minutes
Cook Time: 50 minutes

Nutritional Facts
Serving Size: 117 g

Calories: 170
Total Fat: 12 g
Saturated Fat: 3.5 g Trans. Fat: 0 g
Sugar: 10 g

Total Carbohydrates: 7 g
Dietary Fiber: 2 g Sugar: 3 g
Sodium: 5 g

Cholesterol: 250 mg
Sodium: 450 mg
Potassium: 350 mg
Vitamin A: 10% Vitamin C: 45%
Calcium: 10% Iron: 15%

Ingredients:
• 8 eggs, large or extra-large
• 2 tablespoons extra-virgin olive oil
• ½ cup (about 2 ounces) feta, crumbled
• 1-2 tablespoons flat-leaf parsley, chopped (or a combination of mint and
parsley or marjoram)
• 2 garlic cloves, minced (or to taste)
• 1 sprig basil (or 1/2 teaspoon fresh thyme leaves)
• 1 can (14.5-ounces) chopped tomatoes with juice, (or 1 ¼ cup chopped fresh
tomatoes + 1 cup liquid)
• 1/2 medium head (about 3 cups florets) cauliflower, cored, cut or broken into
small florets
 • 1/4 cup black olives, imported, pitted, halved or coarsely chopped
• Freshly ground pepper
• Pinch or two of stevia
• Salt, to taste

Directions:
1. In a 10-inch heavy nonstick skillet over medium heat, heat 1 tablespoon of the
olive oil. Add the garlic; cook for about 30 seconds, stirring, until starting to
smell fragrant. Add the tomatoes with the juices, salt, sugar, and basil; simmer
over medium heat for about 20 minutes, stirring often, until the mixture is
fragrant and the consistency of dry sauce. Remove the basil sprig, then taste and
adjust seasonings
2. Meanwhile, steam the cauliflower for about 5–10 minutes, or until tender.
Remove from the heat and drain. Add into the tomato sauce; break into small
pieces using the back of a spoon. If possible, refrigerate for a few hours or
overnight.
3. In a large mixing bowl, beat the eggs, stir in about 1/2 teaspoon salt, pepper, the
tomato sauce mixture, feta, olives, and the herbs.
4. In a 10-inch heavy nonstick skillet over medium high heat, heat the remaining
olive oil until hot. The air should feel hot if you hold your hand above the skillet
or, when you drop a bit of egg, it should sizzle and cook at once.
5. Pour the egg mixture into the hot skillet; swirl to distribute evenly. When the
bottom of the egg is set, lift with a spatula to allow the uncooked flow
underneath.
6. Once a few layers of the egg mixture are set, adjust the heat to very low, cover
the skillet, and cook for about 10–15 minutes, until the frittata is about set,
except for the top; shake the skillet and lift the frittata once in a while.
7. Meanwhile, preheat broiler.
8. Uncover the skillet, place under the broiler, not too close to the source of heat,
and broil for about 1-3 minutes until the frittata top is set, puffed, and browned
in some spots.
9. Remove the skillet from the oven; allow to cool for 5–15 minutes. With a plastic
or wooden spatula, loosen the edges. Carefully slid the frittata from the skillet to
a platter; cut into wedges or into bite-sized diamonds. Serve hot, at room
temperature, or cold.
 Asian Crab Omelet

Serves: 2
Prep. Time: 5 minutes
Cook Time: 5 minutes

Nutritional Facts
Serving Size: 284 g

Calories: 268
Total Fat: 15.1 g
Saturated Fat: 8.2 g Trans. Fat: 0 g
Cholesterol: 305 mg
Sodium: 947 mg
Potassium: 628 mg
Total Carbohydrates: 9.9 g
Dietary Fiber: 1.5 g Sugar: 1.9 g
Sugar: 25.9 g
Vitamin A: 17% Vitamin C: 77%
Calcium: 15% Iron: 20%

Ingredients:
• 1 cup crabmeat, cooked
• 3 eggs
• 6 spring onions, thinly sliced
• 2 teaspoons soy sauce (tamari or coconut aminos)
• 2 teaspoons ginger, freshly grated
• 2 tablespoons oyster sauce
• 1 teaspoon fish sauce
• 1 long green chili, halved, seeded
• 1 cup snow pea sprouts or pea shoots, trimmed

Directions:
1. Finely chop half of the chili. In a bowl, mix the crab, half of the spring onions, and
the ginger . Set aside.
2. Thinly slice the remaining chili. Put in a mixing bowl with the remaining spring
 onions and the sprouts. Set aside.
3. Lightly beat the egg with the fish sauce and the soy sauce.
4. Brush a large non-stick pan with a small amount of oil and heat over medium heat.
When the oil is heated, pour the egg mixture into the pan, shaking to distribute.
5. As the egg mix starts to cook, use a fork to poke holes into the cooked part of the egg,
allowing the uncooked egg to pour down to the pan.
6. After 30 seconds, the eggs should be set but still soft. When the egg is cooked to a
soft and creamy texture, transfer to a plate. Scatter the crab mixture in the center, roll
up, and then slice in half.
7. Drizzle with oyster sauce. Top with the sprout mixture. Serve.
 Omelet with Cauliflower Rice and Stir-Fried Shiitake Mushrooms

Serves: 4
Prep Time: 10 minutes
Cook Time: 5 minutes

Nutritional Facts
Serving Size: 167 g

Calories: 122
Total Fat: 5.9 g
Saturated Fat: 3.7 g Trans. Fat: 0 g
Cholesterol: 82 mg
Sodium: 380 mg
Potassium: 343 mg
Total Carbohydrates: 14.7 g
Dietary Fiber: 3.4 g Sugar: 4.2 g
Sugar: 5.6 g
Vitamin A: 7% Vitamin C: 47%
Calcium: 4% Iron: 8%

Ingredients:
For the eggs:
• 2 eggs
• 1/2 tablespoon soy sauce (tamari or coconut aminos)
• 1 spring onion, finely sliced diagonally
• 1/2 tablespoon canola oil
• Pepper, to taste

For the mushrooms:

• 1 1/3 cup (about 9 ounces) shiitake mushrooms, fresh
• 4 spring onions, finely sliced diagonally
• 2 tablespoons oyster sauce
• 1 tablespoon ginger, shredded
• 1 garlic clove, thinly sliced
• 1 tablespoon canola oil
For serving:
• 2 cups cauliflower rice, cooked
• Steamed broccolini
• 1 spring onion, finely sliced diagonally

Directions:
For the eggs:
1. Beat the eggs with the soy sauce and season with pepper.
2. Heat a non-stick frying pan over medium heat. Add half of the oil. When the oil is
heated, pour the eggs in, swirling to coat the base.
3. Cook until the egg is set. Sprinkle with a little spring onion. Slide onto a board.
4. Allow to cool slightly. Roll and then cut into shreds.

For the mushrooms:

1. Return the pan to the heat. Add the oil, garlic, ginger, and sauté for about 1 minute.
2. Add the mushrooms. Stir-fry until wilted.
3. Add the oyster sauce and stir to combine.
4. Pour the rice into a serving dish. Top with the mushrooms and the omelet.
5. Garnish with the remaining spring onion. Serve with broccolini.
 Asian Breakfast

Serves: 1
Prep. Time: 10 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 321 g

Calories: 337
Total Fat: 22.5 g
Saturated Fat: 9.4 g Trans. Fat: 0 g
Cholesterol: 655 mg
Sodium: 616 mg
Potassium: 724 mg
Total Carbohydrates: 9.9 g
Dietary Fiber: 2.9 g Sugar: 4.3 g
Sugar: 25.9 g
Vitamin A: 97% Vitamin C: 79%
Calcium: 16% Iron: 34%

Ingredients:
• 4 eggs
• 3 organic scallions, sliced
• 1/4 cup red bell pepper
• 1/2 cup mushrooms, sliced
• 1 teaspoon fresh ginger
• 1 teaspoon coconut oil
• 1 teaspoon coconut aminos or tamari
• 1 cup fresh spinach

Directions:
1. Heat a skillet. Pour in the coconut oil, aminos, and the vegetables. Cook until the
mushrooms are tender.
2. Add the eggs. Scramble until cooked
 Tamagoyaki or Egg Rolls

Serves: 1-2
Prep. Time: 10 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 170 g

Calories: 205
Total Fat: 13.4 g
Saturated Fat: 4.3 g Trans. Fat: 0 g
Cholesterol: 492 mg
Sodium: 198 mg
Potassium: 240 mg
Total Carbohydrates: 3.9 g
Dietary Fiber: 0.6 g Sugar: 2.6 g
Sugar: 17.4 g
Vitamin A: 37% Vitamin C: 4%
Calcium: 10% Iron: 14%

Ingredients:
• 3 eggs
• 1 tablespoon spring onion (green parts), finely chopped
• 1 tablespoon onion, finely chopped
• 1 tablespoon coconut or almond milk
• 1 tablespoon carrot, finely chopped
• Salt and pepper, to taste

Directions:
1. Crack the eggs into a mixing bowl. Add the milk and season with salt. Whisk until
combined. Pass the mixture through a fine sieve to remove the membrane that joins
the egg to the shell This will remove the lumps so the mixture rolls successfully.
2. Add the onion, carrot, and spring onion into egg mixture. Season with pepper and stir
to combine.
3. Lightly grease a frying pan with coconut oil. Heat over low heat. Pour in half of the
 egg mix and cook until half-done. From the right to the middle, roll the omelet
halfway. Move the egg roll to the right side of the pan.
4. If there is not enough oil left, lightly grease the pan again. Add in 1/4 of the egg
mixture, covering the left half of the pan. Cook until half done. From the right to the
left, roll again and then move to the right side.
5. Add the remaining 1/4 egg mixture. cook until half done. Roll all the way up.
6. Transfer to a cutting board. Allow to cool before cutting into bite size pieces. Serve.

Notes: If you are a left-handed person, then fold from the left.
 North Indian-Styled Scrambled Eggs

Serves: 2
Prep. Time: 15 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 219 g

Calories: 284
Total Fat: 19.6 g
Saturated Fat: 6.3 g Trans. Fat: 0 g
Cholesterol: 563 mg
Sodium: 1377 mg
Potassium: 329 mg
Total Carbohydrates: 8.1 g
Dietary Fiber: 1.6 g Sugar: 3.8 g
Sugar: 19.8 g
Vitamin A: 19% Vitamin C: 9%
Calcium: 10% Iron: 19%

Ingredients:
• 6 large eggs
• 3/4 teaspoon turmeric
• 2 green Thai chili peppers, thinly sliced
• 1/2 teaspoon garam masala
• 1/2 teaspoon chili powder or chili flakes
• 1 teaspoon salt
• 1 teaspoon olive oil
• 1 teaspoon ghee or butter
• 1 tablespoon ginger, peeled, cut into thin 1-inch strip
• 1 tablespoon cilantro, freshly chopped
• 1 medium red onion, peeled, finely sliced
• 1 garlic clove, peeled, finely sliced

Directions:
1. Into a large mixing bowl, crack the eggs. Whisk with a fork until uniformly
combined. Set aside.
2. Heat a large non-stick skillet or a cast-iron skillet over medium heat. Melt the ghee
with the olive oil in the skillet. Put the onion in the skillet and sauté for about 2
minutes or until soft.
3. Add the ginger and the garlic. Cook for another 3 minutes, constantly stirring to
prevent them from burning.
4. Add the garam masala, turmeric, chili flakes, and the salt to the pan. Cook for
another 1 minute, stirring constantly.
5. Reduce the flame. Pour the egg mixture into the skillet. Gently stir the eggs to
scramble. Scrape the eggs from the sides and the bottom of the pan. As soon as the
eggs are creamy, turn the flame off.
6. Toss in the Thai chili peppers. Garnish with the cilantro leaves.
7. Serve with roti, paratha, or low carb bread with a side of feta cheese.
 Pocket Eggs with Soy-Sesame Sauce

Serves: 2
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 150 g

Calories: 283
Total Fat: 23.1 g
Saturated Fat: 4.3 g Trans. Fat: 0 g
Cholesterol: 372 mg
Sodium: 741 mg
Potassium: 196 mg
Total Carbohydrates: 3.4 g
Dietary Fiber: 0.7 g Sugar: 1.2 g
Sugar: 14.2 g
Vitamin A: 12% Vitamin C: 1%
Calcium: 9% Iron: 16%

Ingredients:
• 4 large eggs
• 4 teaspoons canola oil
• 2 teaspoons black sesame seeds
• 2 tablespoons soy sauce, reduced-sodium
• 1/4 teaspoon ground white pepper
• 1 teaspoon toasted sesame oil
• 1 tablespoon scallion greens, minced
• 1 tablespoon dried basil
• 1 1/2 teaspoons rice vinegar

Directions:
1. In a small bowl, combine the soy sauce, vinegar, sesame oil, and the scallions. Set
aside.
2. In a medium non-stick skillet over medium heat, heat the canola oil, swirling to coat
 the skillet.
3. Into a small bowl, crack 2 of the eggs. Crack the remaining 2 eggs in another small
bowl.
4. Working quickly, pour 2 of the eggs on one side of the pan and the other 2 eggs on
the other side. The egg whites will flow, forming 1 large piece.
5. Sprinkle the eggs with basil, sesame seeds, and pepper. Cook for about 3 minutes or
until the egg whites are brown and crisp and the yolks are firmly set.
6. With a wide spatula, flip the eggs, making sure to keep them in 1 piece. Cook for
about 1-2 minutes or until the egg whites are brown and crisp.
7. Pour the sauce over the eggs. Simmer for about 30 seconds, turning the eggs once to
coat the other side with the sauce.
8. Cut into wedges. Serve drizzled with the sauce.
9. Serve warm over cauliflower rice or zucchini noodles.

Notes: Black sesame seeds are slightly more aromatic and flavorful than white sesame
seeds. However, if you have no black, you can use white.
 Spicy Asian Scrambled Tofu

Serves: 4
Prep. Time: 20 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 240 g

Calories: 253
Total Fat: 14.6 g
Saturated Fat: 2.5 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 1165 mg
Potassium: 613 mg
Total Carbohydrates: 13.1 g
Dietary Fiber: 5.0 g Sugar: 2.1 g
Sugar: 21.1 g
Vitamin A: 3% Vitamin C: 6%
Calcium: 37% Iron: 32%

Ingredients:
• 1 package tofu (extra-firm), drained, gently squeezed to remove excess liquid
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon Sriracha, or any hot sauce of your choice
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1/2 teaspoon turmeric
• 2 scallions, chopped
• 2 tablespoons nutritional yeast
• 2 tablespoons tamari
• Salt and pepper, to taste

Directions:
1. Put the tofu in a large mixing bowl. With hands, break up until it resembles
 scrambled eggs.
2. Except for the scallions, add the rest of the ingredients into the bowl. Mix
thoroughly.
3. Lightly grease a large frying pan with cooking spray or oil of your choice and heat
over high flame.
4. Add the tofu mixture, sprinkle in the scallions, and then cook until heated through
with a nice yellow color.
 Mushroom and Spinach Scrambled Tofu

Serves: 4
Prep. Time: 20 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 200 g

Calories: 109
Total Fat: 5.1 g
Saturated Fat: 1.8 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 518 mg
Potassium: 508 mg
Total Carbohydrates: 7.9 g
Dietary Fiber: 2.8 g Sugar: 2.3 g
Sugar: 11.2 g
Vitamin A: 28% Vitamin C: 13%
Calcium: 20% Iron: 25%

Ingredients:
• 1 block tofu, extra firm, drained
• 1 tablespoon nutritional yeast
• 1 teaspoon coconut oil
• 1/2 onion, diced
• 1/2 teaspoon cumin
• 1/2 teaspoon turmeric
• 1/4 cup vegetable broth or water
• 2 cups spinach, fresh, washed, stemmed, chopped
• 2 tablespoons soy sauce
• 3 garlic cloves, minced
• 1 cup (8 ounces) button mushrooms, cleaned, stemmed, sliced
• Dash of salt

Directions:
1. Drain the tofu. Set aside.
2. In non-stick pan over medium heat, heat the coconut oil. Add the onions and sauté
until translucent and soft.
3. Add the garlic and sauté for about 1-2 minutes.
4. Add the mushrooms, sprinkle with a little salt. Increase the heat to medium high,
frequently stirring until the mushrooms are soft the juice are released.
5. Add the cumin, turmeric, and nutritional yeast. Stir to combine.
6. Pour the broth or water and soy sauce. Mix again.
7. With your hands or a spoon, crumble the tofu into the pan. Stir to coat with the
seasonings..
8. Add the spinach. Stir and cook until the tofu and spinach are heated through.
 Asian Frittata

Serves: 4
Prep. Time: 15 minutes
Cook Time: 2o minutes, 30 seconds

Nutritional Facts
Serving Size: 246 g

Calories: 190
Total Fat: 9.4 g
Saturated Fat: 2.2 g Trans. Fat: 0 g
Cholesterol: 164 mg
Sodium: 587 mg
Potassium: 474 mg
Total Carbohydrates: 10.0 g
Dietary Fiber: 2.4 g Sugar: 3.8 g
Sugar: 17.5 g
Vitamin A: 29% Vitamin C: 115%
Calcium: 9% Iron: 16%

Ingredients:
• 8 egg whites
• 4 eggs
• 3 green onions, minced
• 2 teaspoons ginger, freshly grated
• 2 tablespoons soy sauce, light
• 2 garlic cloves, minced
• 1 tablespoon sesame seeds
• 1 tablespoon peanut oil
• 1 cup snow peas, trimmed, halved
• 1 cup red bell pepper, diced
• 1 cup bean sprouts, fresh

Directions:
1. Preheat oven to 350F or 175C.
2. In an oven-safe, large non-stick skillet, heat the oil over medium high heat. Add the
ginger, garlic, and scallions. Sauté for about 1-2 minutes. Add the red pepper and
sauté for about 3 minutes.
3. In a medium mixing bowl, mix the eggs and the soy sauce together. Pour the mixture
into the skillet. Cook over medium heat for about 8-10 minutes or until the bottom of
the eggs are set.
4. Put the snow peas and the bean sprouts over the eggs. Sprinkle with the sesame
seeds.
5. Place the skillet in the oven. Bake at 350F for about 8-10 minutes until the top is just
set. Carefully watch to prevent overcooking or the eggs will become tough.
6. Set the oven to broil and broil for 30 seconds to give the frittata a nice browned
color.
7. Cut into wedges and serve.
 Teriyaki Glazed Asian Chicken Meatballs

Serves: 4
Prep. Time: 10 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 422 g

Calories: 767
Total Fat: 32.1 g
Saturated Fat: 7.9 g Trans. Fat: 0 g
Cholesterol: 303 mg
Sodium: 2867 mg
Potassium: 1007 mg
Total Carbohydrates: 10.5 g
Dietary Fiber: 0.0 g Sugar: 8.1 g
Sugar: 102.9 g
Vitamin A: 6% Vitamin C: 6%
Calcium: 8% Iron: 30%

Ingredients:
• 3 lbs (48 ounces) chicken breasts, boneless, skinless, cut into large chunks
• 5-6 green onions
• 2 tablespoons sesame oil (or coconut oil)
• 2 tablespoons coconut aminos or tamari
• 2 garlic cloves, minced
• 1 teriyaki sauce
• 1 teaspoon red chili pepper flakes
• 1 teaspoon fresh ground ginger
• Coconut oil or ghee, for cooking

Directions:
1. Combine the chicken, coconut aminos, sesame oil, ginger, garlic, pepper flakes, and
3–4 of the green onions in a food processor. Pulse until the texture is smooth enough
to form into meatballs.
2. Heat the cooking oil in a cast iron skillet over medium heat.
3. Form the chicken mixture into golf-sized balls. Place the balls into the skillet. You
may need to cook them in batches.
4. Cook for about 5–6 minutes on each side. Reduce the heat if needed.
5. When the balls are cooked through, transfer them to a serving plate.
6. Generously drizzle with teriyaki sauce. Top with chopped green onion, of desired.
7. Enjoy as is or with cauliflower rice.
 Korean Scallion Pancakes

Serves: 6
Prep. Time: 20 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 113 g

Calories: 281
Total Fat: 22.8 g
Saturated Fat: 6.1 g Trans. Fat: 0 g
Cholesterol: 55 mg
Sodium: 827 mg
Potassium: 398 mg
Total Carbohydrates: 12.4 g
Dietary Fiber: 6.0 g Sugar: 3.1 g
Sugar: 9.8 g
Vitamin A: 9% Vitamin C: 11%
Calcium: 11% Iron: 22%

Ingredients:
For the pancakes:
• 2 large eggs, beaten
• 2 cups (9 ounces) 3:1 ratio of almond flour and coconut flour
• 10-12 scallions (about 6 ounces), halved lengthwise, cut crosswise into 1-
inch pieces
• 1 teaspoon salt
• 1 1/2 cups water
• Coconut oil, enough for cooking

For the dipping sauce:

• 1/4 cup rice vinegar
• 1/3 cup soy sauce, reduced-sodium
• 1/2 teaspoon red pepper flakes, crushed
• 1/2 teaspoon garlic, finely grated
 • 1 teaspoon fresh ginger, finely grated
• 1 tablespoon scallions, thinly sliced
• 1 tablespoon Asian sesame oil
• 1 1/2 packet stevia or equivalent low carb sweetener, or more to taste

Directions:
For the pancakes:
1. Preheat the oven to 200F.
2. In a large mixing bowl, whisk the eggs, flour, water, and salt. With a silicone
spatula, fold the scallions gently into the mixture. Let the batter sit for about 10
minutes at room temperature. This will hydrate the flour, making the batter thick but
pourable.
3. In a 10-inch non-stick skillet over medium heat, warm about 1 tablespoon coconut
oil.
4. Pour about 1/4 cup of the batter into the skillet, swirling and pushing batter to the
edges with a spatula.
5. Cook for about 3–4 minutes until golden brown. Transfer to a baking sheet and keep
warm in the oven.
6. Repeat the process with the remaining batter. Add more oil in the skillet if needed.
7. Cut the pancake into wedges. Serve with the dipping sauce.

For the dipping sauce:

1. In a small bowl, mix together all of the ingredients until well- blended. Serve with
the pancake.
Taiwanese Chicken Popcorn aka Salted Crispy Chicken or Yan Su Ji

Serves: 6
Prep. Time: 15 minutes, plus 30 minutes marinating
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 216 g

Calories: 274
Total Fat: 9.4 g
Saturated Fat: 2.6 g Trans. Fat: 0 g
Cholesterol: 128 mg
Sodium: 479 mg
Potassium: 575 mg
Total Carbohydrates: 9.8 g
Dietary Fiber: 1.2 g Sugar: 1.1 g
Sugar: 37.0 g
Vitamin A: 17% Vitamin C: 9%
Calcium: 6% Iron: 18%

Ingredients:
• 1 ½ lbs (24 ounces) chicken thighs, boneless, skinless, cut into 1-inch chunks

For the marinade:

• 3 green onions, white and 1-inch of the green part, minced
• 2 tablespoons soy sauce
• 1/4 teaspoon cayenne pepper
• 1/2-inch ginger
• 1/2 teaspoon ground white pepper
• 1/2 teaspoon 5-spice
• 1 teaspoon arrowroot or almond flour
• 1 tablespoon mirin
• 1 medium garlic head, minced
For the coating:
• 1 eggs
• 2-3 cups arrowroot or almond flour
• 1/2 cup cold water
For serving:
• 1 bunch fresh Thai basil
• Salt and white pepper, to taste

For frying:
• 3-4 cups peanut or avocado oil

Directions:
1. In a large bowl, mix the chicken and the marinade ingredients until the chicken is
well-coated. Cover with plastic wrap and refrigerate for at least 30 minutes or
overnight.
2. When the chicken is marinated, crack the eggs into a medium bowl. Add the water.
Beat together with a fork.
3. Put the arrowroot or almond flour in another bowl.
4. In a wok or sauté pan, heat the oil to 350F.
5. Using tongs or chopsticks, dip the chicken in the egg mix and then in the flour.
Without crowding the chicken pieces in the wok or the pan, fry them for about 3-4
minutes or until golden brown.
6. When cooked, put the chicken on a paper towel-lined plate or on a wire rack.
7. Immediately toss with a generous amount of salt and white pepper.
8. When all the chicken pieces are fried, fry the basil leaves for about 30 seconds or
until they darken. Serve with the chicken
Lunch
 Ripe Olive and Artichoke Tuna Salad

Serves: 5
Serving Size: 3/4 cup
Prep. Time: 15 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 133 g

Calories: 113
Total Fat: 5 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 10 g

Total Carbohydrates: 8 g
Dietary Fiber: 2 g Sugar: 1.3 g
Sodium: 6 g

Cholesterol: 14 mg
Sodium: 471 mg
Potassium: 87 mg
Vitamin A: 2% Vitamin C: 9%
Calcium: 3% Iron: 11%

Ingredients:
• 1 can (12-ounce) chunk light tuna, drained, flaked (or two 6 ounce cans )
• 1 cup artichoke hearts, canned, chopped
• 1 1/2 teaspoons fresh oregano, chopped (or 1/2 teaspoon dried)
• 1/2 cup olives, chopped
• 1/3 cup mayonnaise, reduced-fat
• 2 teaspoons lemon juice

Directions:
1. In a medium mixing bowl, combine all of the ingredients.
 Mediterranean Roasted Broccoli and Tomatoes

Serves: 4
Serving Size: 1 cup
Prep. Time: 7 minutes
Cook Time: 13 minutes

Nutritional Facts
Serving Size: 153 g

Calories: 76
Total Fat: 5 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 7 g
Dietary Fiber: 3 g Sugar: 2.8 g
Sodium: 4 g

Cholesterol: 0 mg
Sodium: 264 mg
Potassium: 328 mg
Vitamin A: 20% Vitamin C: 142%
Calcium: 6% Iron: 7%

Ingredients:
• About 4 cups (12 ounces) broccoli crowns, trimmed, slice into bite-sized
florets
• 10 pitted black olives, sliced
• 1 cup grape tomatoes
• 2 cloves garlic, minced
• 1/4 teaspoon salt
• 1/2 teaspoon lemon zest, freshly grated
• 1 teaspoon dried oregano
• 1 tablespoon lemon juice
• 1 tablespoon extra-virgin olive oil
 • 2 teaspoons capers, rinsed (optional)

Directions:
1. Preheat oven to 450F.
2. In a large mixing bowl, toss the broccoli, tomatoes, garlic, oil, and salt until evenly
and well coated.
3. Spread on a baking sheet, scattering in an even layer; bake for about 10–13 minutes,
until the broccoli starts to brown.
4. Meanwhile, in a large bowl, combine the lemon juice and zest, oregano, olives and,
if using, capers. Add the roasted vegetables and stir to combine; serve warm.
 Mediterranean Chopped Salad

Serves: 4
Serving Size: 3/4 cup
Prep. Time: 20 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 118 g

Calories: 113
Total Fat: 10 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 1 g

Total Carbohydrates: 5 g
Dietary Fiber: 1 g Sugar: 2.2 g
Sodium: 4 g

Cholesterol: 0 mg
Sodium: 328 mg
Potassium: 215 mg
Vitamin A: 19% Vitamin C: 26%
Calcium: 3% Iron: 5%

Ingredients:
• 1 cup (1/4 medium) cucumber, seedless, diced
• 1 tablespoon white wine vinegar
• 1/4 cup scallions, chopped
• 1/4 cup fresh parsley, coarsely chopped
• 1/4 cup Kalamata olives, pitted, coarsely chopped
• 1/4 teaspoon salt, or to taste
• 2 medium tomatoes, seeded, diced
• 2 tablespoons extra-virgin olive oil
• Freshly ground pepper, to taste
Directions:
1. In a medium mixing bowl, combine all the ingredients; gently toss to mix. Serve
within 60 minutes.
 Chicken Greek Salad

Serves: 4
Prep. Time: 25 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 387 g

Calories: 343
Total Fat: 18 g
Saturated Fat: 5 g Trans. Fat: 0 g
Sugar: 31 g

Total Carbohydrates: 11 g
Dietary Fiber: 3 g Sugar: 5.4 g
Sodium: 8 g

Cholesterol: 89 mg
Sodium: 619 mg
Potassium: 659 mg
Vitamin A: 17% Vitamin C: 27%
Calcium: 16% Iron: 26%

Ingredients:
• 6 cups romaine lettuce, chopped
• 2 1/2 cups (about 12 ounces) chicken, cooked, chopped
• 1 medium cucumber, peeled, seeded, chopped
• 2 medium tomatoes, chopped
• 1/2 cup feta cheese, crumbled
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1/3 cup red wine vinegar
• 1/2 cup ripe black olives, sliced
• 1/2 cup red onion, finely chopped
 • 1 teaspoon garlic powder
• 1 tablespoon fresh dill or oregano, chopped (or 1 teaspoon dried)

Directions:
1. In a large bowl, whisk the oil, vinegar, dill, garlic powder, salt, and
pepper.
2. Add the remaining ingredients; toss to coat.

Notes: If you don’t have cooked chicken, poach 1 pound boneless and skinless chicken
breasts. Place the chicken breasts in a medium saucepan or a skillet. Add chicken broth
or lightly salted water, cover, and bring to boil. Reduce heat to low and simmer for
about 10-15 minutes until the chicken is cooked through, no longer pink in the middle.
 Spring Salad with Tarragon Dressing

Serves: 4
Prep. Time: 10 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 313 g

Calories: 360
Total Fat: 26 g
Saturated Fat: 4 g Trans. Fat: 0 g
Sugar: 23 g

Total Carbohydrates: 9 g
Dietary Fiber: 4 g Sugar: 6.2 g
Sodium: 5 g

Cholesterol: 287 mg
Sodium: 485 mg
Potassium: 846 mg
Vitamin A: 47% Vitamin C: 59%
Calcium: 12% Iron: 14%

Ingredients:
• 1 can (4 ounces) sardines, drained
• 1 bag (5 ounces/about 5 cups) mixed salad greens,
• 1 garlic clove, crushed
• 1 teaspoon whole-grain mustard
• 1/2 bunch asparagus, tough ends trimmed
• 1/4 teaspoon dried tarragon
• 10 cherry tomatoes
• 2 large hard-boiled eggs
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• Pinch freshly ground pepper
 • Pinch of salt
• 6 olives, (optional)

Directions:
1. In a small bowl, whisk the oil, vinegar, tarragon, mustard, salt and pepper
together. Add the garlic; set aside.
2. In a medium skillet, bring to boil 1 inch of water. Add the asparagus, making sure
they are submerged; cook for about 3 minutes, or until crisp-tender and
bright green. Drain and cool under running cold water.
3. Peel and then slice the eggs.
4. Divide the salad greens between 2 plates, top with the eggs, tomatoes, asparagus,
sardines and, if using, the olives.
5. Remove the garlic from the dressing, stir to combine, and then drizzle over the
salads.

Notes: You can hard-boil the eggs ahead of time and keep in the refrigerator for up to 4
days.
 Chicken and Edamame Greek Salad

Serves: 4
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 271 g

Calories: 336
Total Fat: 22 g
Saturated Fat: 5 g Trans. Fat: 0 g
Sugar: 22 g

Total Carbohydrates: 14 g
Dietary Fiber: 6 g Sugar: 3.1 g
Sodium: 8 g

Cholesterol: 48 mg
Sodium: 550 mg
Potassium: 755 mg
Vitamin A: 35% Vitamin C: 45%
Calcium: 24% Iron: 19%

Ingredients:
• 1 (8 ounce) chicken breast, boneless, skinless, trimmed
• About 1 ½ cups (8 ounces) edamame, frozen, thawed, shelled
• 8 cups (about 2 romaine hearts) romaine, chopped
• 1 cup cherry tomatoes, halved (or grape tomatoes)
• 1/2 cup feta cheese, crumbled
• 1/2 European cucumber, sliced
• 1/4 cup red wine vinegar
• 1/4 cup Kalamata olives, sliced
• 1/4 cup fresh basil, slivered
• 1/4 cup red onion, slivered
• 1/4 teaspoon ground pepper
 • 1/4 teaspoon salt
• 3 tablespoons extra-virgin olive oil

Directions:
1. Put the chicken in a medium-sized saucepan. Add enough water to cover by 2 inches;
bring to a boil. When boiling, reduce the heat to simmer; cook for about 12-15
minutes until a thermometer reads 165F when inserted into the meat. When cooked,
chop or shred into bite-sized pieces.
2. Meanwhile, whisk the oil, vinegar, salt, and pepper in a large mixing bowl. Add the
romaine, edamame, cucumber, tomatoes, basil, feta, onion, olives, and the chicken;
toss to coat and serve.

Notes: You can cook the chicken ahead of time and keep in the refrigerator for up to 3
days.
 Grilled Smoky Eggplant Salad

Serves: 6
Prep. Time: 34 minutes
Cook Time: 11 minutes

Nutritional Facts
Serving Size: 246 g

Calories: 141
Total Fat: 12 g
Saturated Fat: 3 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 6 g
Dietary Fiber: 3 g Sugar: 2.6 g
Sodium: 3 g

Cholesterol: 7 mg
Sodium: 280 mg
Potassium: 287 mg
Vitamin A: 43% Vitamin C: 15%
Calcium: 5% Iron: 6%

Ingredients:
• 1 1/2 teaspoons smoked paprika
• 1 small garlic clove, chopped
• 1 small plum tomato, diced
• 1 tablespoon sherry vinegar
• 1/4 cup extra-virgin olive oil
• ¼ cup (2 ounce)s Manchego cheese, cut into thin curls with a vegetable
peeler
• 2 small (about 1 pound total) eggplants
• 3 cups mixed baby salad greens
• 3/4 teaspoon kosher salt, divided
• Olive oil cooking spray
Directions:
1. Preheat grill to medium.
2. With a vegetable peeler, cut stipes down the length of the eggplant’s peel at 1-inch
intervals. Slice the eggplants into 1/3 – 1/2 inch thick rounds. Lay the
rounds on a baking sheet; sprinkle lightly with 1/2 teaspoon salt and let stand for
about 5 minutes.
3. Blot the eggplant slices with paper towels and then lightly coat both the sides with
the olive oil spray.
4. Place in the preheated grill; cook for about 9–11 minutes, flipping halfway through,
until browned and soft.
5. Put the vinegar, oil, garlic, tomato, paprika, and the remaining 1/4 teaspoon of salt in
a blender; puree until well combined.
6. In a medium bowl, toss the salad greens with 1/2 of the vinaigrette.
7. Arrange the grilled eggplant slices between 6 salad plates and drizzle with the
remaining vinaigrette.
8. Place the salad greens between and over the eggplant slices, then scatter the cheese
curls over each salad. Serve warm or at room temperature.

Notes: Prepare the eggplant and the vinaigrette up through Step 5. Place in separate
containers, cover, and refrigerate for up to 1 day. Before serving, bring to room
temperature.

The full flavor of this salad can only be experienced using Manchego cheese and
smoked paprika, two signature Spanish ingredients. However, if you can’t find them,
you can use Parmigiano-Reggiano and Hungarian paprika, instead.
 Roasted Cauliflower Salad with Walnuts

Serves: 8
Prep. Time: 15 minutes
Cook Time: 45 minutes

Nutritional Facts
Serving Size: 166 g

Calories: 200
Total Fat: 17 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 6 g

Total Carbohydrates: 11 g
Dietary Fiber: 4 g Sugar: 3.4 g
Sodium: 7 g

Cholesterol: 0 mg
Sodium: 149 mg
Potassium: 513 mg
Vitamin A: 3% Vitamin C: 104%
Calcium: 10% Iron: 14%

Ingredients:
• 1 1/2 tablespoons extra-virgin olive oil
• 1 cup walnuts, divided
• 1 tablespoon shallot, minced
• 1/4 cup fresh dill, chopped
• 1/4 cup lemon juice, plus more to taste
• 1/4 cup tahini, at room temperature
• 10 cups (from 1-2 heads) cauliflower florets ( cut into 1 to 2-inch florets)
• 2 tablespoons water, at room temperature, plus more as needed
• 3/4 teaspoon kosher salt, divided
Directions:
1. Preheat 450F.
2. In a small saucepan, place 1/2 cup of walnuts, add enough water to cover by 1 inch,
and bring to a simmer. When simmering, lower the heat, and simmer for about 20
minutes, or until slightly softened. Drain and cool to room temperature.
3. Meanwhile, toss the cauliflower, olive oil, and 1/4 teaspoon of salt. Spread on a
baking sheet, arranging in a single layer; roast for about 20 minutes, or until
browned. Transfer to a large mixing bowl; let cool to room temperature.
4. Put the cooled walnuts, lemon juice, and the tahini in a blender; process until very
smooth, scraping down the sides if necessary. If the mixture is too thick to blend, add
water by the tablespoon until you get a thick sauce.
5. In a dry, small skillet over medium heat, toss the remaining 1/2 cup of walnuts for
about 5 minutes, then cool and chop. Add chopped walnuts to the bowl of
cauliflower. Add the shallot, dill, the remaining 1/2 teaspoon salt, and the dressing;
gently toss to coat.
6. If desired, season with more lemon juice. Serve at room temperature.

Notes: You can make this ahead of time, cover, and keep in the refrigerator for up to 1
day.
 Classic Asian Chicken Salad

Serves: 2
Prep. Time: 15 minutes
Cook Time: 5 minutes

Nutritional Facts
Serving Size: 323 g

Calories: 406
Total Fat: 19.2 g
Saturated Fat: 3.7 g Trans. Fat: 0 g
Cholesterol: 130 mg
Sodium: 148 mg
Potassium: 744 mg
Total Carbohydrates: 11.4 g
Dietary Fiber: 3.9 g Sugar: 3.6 g
Sugar: 46.7 g
Vitamin A: 66% Vitamin C: 17%
Calcium: 12% Iron: 34%

Ingredients:
• 4 cups romaine lettuce, chopped
• 2 chicken breasts, cooked, diced
• 2 scallions, thinly sliced
• 1/4 cup blanched almonds, sliced
• 1/3 cup carrots, julienne sliced
• 1/2 small red onion, thinly sliced
• Sesame seeds, optional

For the vinaigrette:

• 3 tablespoons apple cider vinegar
• 2 teaspoons coconut aminos or tamari
• 2 tablespoons orange juice
• 1 teaspoon sesame oil
• 1 teaspoon ginger, freshly grated
• 1 tablespoons honey (or maltitol or 15 drops liquid stevia or 2 packets stevia
or any low carb sweetener equivalent)
• 1 garlic clove, pressed
• Dash of white pepper, optional
Directions:

1. In a small bowl, whisk together all of the vinaigrette ingredients. Set aside.
2. Put the chicken, lettuce, carrots, red onion, almonds, and scallions into a large salad
bowl.
3. Drizzle with the sesame vinaigrette. Gently toss to coat. Sprinkle with sesame seeds.
Serve immediately.
 Beef and Cabbage Noodles with Asian Almond Butter Chili Sauce

Serves: 4
Prep. Time: 5 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 301 g

Calories: 469
Total Fat: 27.6 g
Saturated Fat: 5.0 g Trans. Fat: 0 g
Cholesterol: 101 mg
Sodium: 653 mg
Potassium: 876 mg
Total Carbohydrates: 14.3 g
Dietary Fiber: 4.5 g Sugar: 4.2 g
Sugar: 42.0 g
Vitamin A: 2% Vitamin C: 77%
Calcium: 12% Iron: 128%

Ingredients:
• 1 lb (16 ounces) ground beef
• 1 lb cabbage, noodled
• 2 tablespoons coconut aminos
• 2 tablespoons coconut vinegar
• 2 tablespoons Sriracha
• 2 tablespoons toasted sesame oil
• 2 tablespoons water
• 6 tablespoons almond butter
• 10-14 drops liquid stevia
• Green onions (for garnish)
• sauce
• Toasted sesame seeds (for garnish)

Directions:
1. Add the ground beef to a large skillet.. Spread the beef in the bottom of the skillet.
2. Top the ground beef with the noodled cabbage. Cover and cook for 10 minutes over
medium high heat.
3. Uncover and mix. Continue cooking for 5 more minutes until the cabbage noodles are
tender.
4. In a small bowl, whisk the aminos, vinegar, almond butter, water, Sriracha, sesame
oil, and stevia.
5. Pour over the cooked beef and cabbage. Mix until heated through.
6. Plate and then garnish with the green onions and the sesame seeds.
 Asian Cucumber Sesame Salad

Serves: 4
Prep. Time: 25 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 242 g

Calories: 100
Total Fat: 4.8 g
Saturated Fat: 0.7 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 901 mg
Potassium: 436 mg
Total Carbohydrates: 13.1 g
Dietary Fiber: 3.1 g Sugar: 5.7 g
Sugar: 2.5 g
Vitamin A: 143% Vitamin C: 76%
Calcium: 6% Iron: 7%

Ingredients:
For the salad:
• 2 large seedless cucumbers
• 2 tablespoons cilantro, chopped
• 2 large carrots
• 1 teaspoon kosher salt
• 1 tablespoon sesame seeds, white or black
• 1 sweet pepper, chopped
• 1 green onion, sliced, green parts only

For the dressing:

• 2 tablespoon rice vinegar
• 1 teaspoon grated ginger
• 1 tablespoon maple, honey, or sugar (or 1 1/2 packets stevia or any low carb
sweetener equivalent)
 • 1 tablespoon sesame oil
• 1 tablespoon lime juice, freshly squeezed (about half a lime)
• 1 tablespoon coconut aminos or tamari
• Pinch of red pepper flakes, or to taste
• Salt, to taste

Directions:
For the salad:
1. Trim the ends of the cucumber. Spiralize or cut into long slices with a julienne
peeler. Place in a colander. Toss with 1 teaspoon salt. Allow to sit for 15 minutes
in the colander and let the juices drain in the sink.
2. Spiralize or peel the carrots. Chop the sweet peppers.
3. Whisk all the dressing ingredients together in a bowl. Set aside.
4. When the cucumber juices have drained, spread the cucumber on a clean dishtowel
or paper towels. Gently pat out as much of the moisture as you possibly can.
5. In a mixing bowl large enough to hold the salad, put the cucumber, carrots, and
pepper. Pour 2-3 tablespoons of the dressing. Toss to combine and coat the salad.
6. Top with the green onions, cilantro, sesame seeds. Serve immediately.
 Singaporean Chile Crab and Spinach

Serves: 4
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 231 g

Calories: 188
Total Fat: 5.9 g
Saturated Fat: 0.6 g Trans. Fat: 0 g
Cholesterol: 61 mg
Sodium: 1068 mg
Potassium: 443 mg
Total Carbohydrates: 14.4 g
Dietary Fiber: 1.9 g Sugar: 4.8 g
Sugar: 16.9 g
Vitamin A: 92% Vitamin C: 30%
Calcium: 47% Iron: 19%

Ingredients:
• 1 bag (6 ounces) baby spinach
• 1 lb (16 ounces) crabmeat, pasteurized, drained, if necessary
• 1 1/2 tablespoons fresh ginger, minced
• 1 tablespoon soy sauce, reduced-sodium
• 1 tablespoon toasted sesame oil
• 1 tablespoon tomato paste
• 1 teaspoon arrowroot flour
• 1/2 cup water
• 1/4 cup ketchup
• 1/4 cup shallot, minced
• 2 tablespoons garlic, minced
• 2 tablespoons red chili, minced, or to taste

Directions:
1. Whisk the water, tomato paste, soy sauce, and arrowroot flour in a medium mixing
bowl.
2. In a large skillet, heat the oil over medium-high heat. Add the shallot. Cook for about
1 minute, occasionally stirring, until softened.
3. Add the ginger, garlic, and chili. Cook for about 30 seconds, stirring, until fragrant.
4. Add the spinach and stir for 1–2 minutes or until wilted.
5. Stir in the sauce mixture and the crab. Reduce the heat to medium low. Cover and
cook for about 2 minutes, occasionally stirring, until heated through.
 Wasabi Salmon Burgers

Serves: 4
Prep. Time: 20 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 146 g

Calories: 199
Total Fat: 9.4 g
Saturated Fat: 1.6 g Trans. Fat: 0 g
Cholesterol: 91 mg
Sodium: 367 mg
Potassium: 524 mg
Total Carbohydrates: 4.4 g
Dietary Fiber: 0.8 g Sugar: 1.2 g
Sugar: 24.2 g
Vitamin A: 5% Vitamin C: 3%
Calcium: 6% Iron: 8%

Ingredients:
• 1 lb (16 ounces) salmon fillet, skinned
• 1 egg, lightly beaten
• 1 teaspoon toasted sesame oil
• 2 scallions, finely chopped
• 2 tablespoons fresh ginger, peeled, minced

For the wasabi glaze:

• 1 1/2 teaspoons wasabi powder
• 2 tablespoons soy sauce, reduced-sodium (for a gluten free recipe, use
coconut aminos or tamari)
• 1/2 teaspoon honey (or maltitol or 5 drops liquid stevia or equivalent low
carb sweetener)
Directions:
1. Whisk the wasabi glaze ingredients in a small bowl until smooth. Set aside.
2. With a very sharp knife, chop the salmon in an even, straight up and down motion
until you have a mass of 1/4-inch pieces. Transfer to a large bowl.
3. Add the egg, scallions, oil, and ginger. Stir to combine. Form the mixture into 4
small patties. The mixture will be loose and moist, but the patties will hold once the
first side is cooked.
4. Grease a large non-stick skillet with cooking spray. Over medium heat, heat the pan
for about 1 minute. Add the patties. Cook for 4 minutes on one side, turn, and
continue cooking for about 3 minutes until firm and fragrant.
5. Spoon the wasabi glaze over the patties and cook for 15 seconds more.
6. Serve immediately.

Notes: To skin the salmon, place on a cutting board with the side skin down. Starting at
the tail end, slip a long sharp knife between the fish flesh and the skin, holding the skin
down firmly with the other hand. Gently push the blade along a 30-degree angle,
separating the skin from the fillet. You can also have the fishmonger do it for you.
 Spicy Asian Ground Turkey Lettuce Cups

Makes: 4
Prep. Time: 15 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 307 g

Calories: 473
Total Fat: 28.4 g
Saturated Fat: 4.6 g Trans. Fat: 0 g
Cholesterol: 174 mg
Sodium: 1293 mg
Potassium: 788 mg
Total Carbohydrates: 9.6 g
Dietary Fiber: 2.4 g Sugar: 2.1 g
Sugar: 52.7 g
Vitamin A: 6% Vitamin C: 16%
Calcium: 7% Iron: 39%

Ingredients:
• 1 ½ lbs (24 ounces) ground turkey
• 1 cup (about 1/2 large bunch) fresh cilantro, washed and chopped
• 1 tablespoon chili garlic sauce (or more, to taste)
• 1 tablespoon peanut oil or vegetable oil (or more, depending on the size of
your pan)
• 1 teaspoon fish sauce
• 1/3 cup chopped peanuts (optional)
• 2 small heads or 1 large head butter or Boston lettuce (or 1 head iceberg
lettuce)
• 2 tablespoons garlic, minced
• 2 tablespoons ginger, grated
• 3 tablespoons red onion or shallots, minced
• 4 tablespoons soy sauce (for gluten free, use coconut aminos or tamari)
Directions:
1. In a large non-stick frying pan, heat the oil. Add the onions and sauté for about 2
minutes. Add the ginger and the garlic. Sauté for about 1 more minute.
2. Add the ground turkey, add a little more oil if needed, and break up the clumps. Add
the chili garlic sauce, soy sauce, and the fish sauce. Cook for about 5 minutes or until
the turkey is brown and the sauce is reduced slightly.
3. While the turkey is cooking, core the lettuce, separate the leaves, wash under running
water, and dry with paper towels. Alternatively, you can wash and spin-dry the
leaves in a salad spinner.
4. Chop the peanuts and put in a small bowl for serving.
5. When the turkey is cooked, add the cilantro and cook for about 1–2 more minutes .
6. Put the lettuce leaves and the turkey filling in serving bowls together with the peanuts
in another bowl.
7. Each person will fill the lettuce leaves and top with peanuts, if desired. They can eat
the lettuce cups by folding them like a taco or by wrapping the lettuce around the
filling.
 Thai Chicken Satay with Spicy Peanut Sauce

Serves: 4
Prep. Time: 10 minutes, plus 15 minutes marinating
Cook Time: 6-10 minutes

Nutritional Facts
Serving Size: 162 g

Calories: 376
Total Fat: 24.5 g
Saturated Fat: 13.6 g Trans. Fat: 0 g
Cholesterol: 101 mg
Sodium: 544 mg
Potassium: 387 mg
Total Carbohydrates: 4.2 g
Dietary Fiber: 1.0 g Sugar: 1.1 g
Sugar: 35.5 g
Vitamin A: 4% Vitamin C: 9%
Calcium: 2% Iron: 13%

Ingredients:
For the Thai Chicken Satay
• 1 lb (16 ounces) chicken tenders
• 1/2 teaspoon red pepper, crushed
• 2 teaspoons fish sauce
• 2 teaspoons soy sauce, reduced-sodium
• 3 tablespoons canola oil
• 3 tablespoons lime juice

For the spicy peanut sauce:

• 2 teaspoons soy sauce, reduced-sodium
• 2 tablespoons peanut butter, smooth natural
• 2 tablespoons coconut milk, light
• 1/2 teaspoon crushed red pepper, or to taste
• 1 teaspoon brown sugar (or 1/2 packet stevia or any low carb sweetener
 equivalent)
• 1 tablespoon lime juice

Directions:
1. Whisk the oil, lime juice, fish sauce, and red pepper in a bowl until well-combined.
Add the chicken and turn to coat. Marinate in the refrigerator for at least 15 minutes.
2. Whisk the sauce ingredients together until smooth.
3. Preheat the grill to high. Thread the chicken tenders onto wooden skewers. Grill for
about 3 minutes each side or until cooked through and no longer pink in the middle.
4. Serve warm or cold with the sauce.

Notes: You can make the skewers ahead. Store the peanut sauce in a covered container.
Refrigerate for up to 2 days. To prevent the skewers from burning, wrap the exposed
portion with foil.
 Lime-Coconut Chicken with Snow Peas

Serves: 4
Prep. Time: 15 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 237 g

Calories: 277
Total Fat: 18.7 g
Saturated Fat: 13.9 g Trans. Fat: 0 g
Cholesterol: 50 mg
Sodium: 357 mg
Potassium: 510 mg
Total Carbohydrates: 10.8 g
Dietary Fiber: 4.1 g Sugar: 4.9 g
Sugar: 19.6 g
Vitamin A: 10% Vitamin C: 51%
Calcium: 4% Iron: 23%

Ingredients:
• ½ lb (8 ounces) chicken tenders
• 4 cups romaine lettuce, shredded
• 3 tablespoons fresh cilantro, minced
• 3 packets sweetener
• 2 tablespoons red onion, minced
• 1/4 cup lime juice
• 1/2 teaspoon salt
• 1 cup snow peas, sliced
• 1 cup red cabbage, shredded
• 1 cup coconut milk

Directions:
1. Preheat the oven to 400F.
2. Whisk the lime juice, coconut milk, sweetener, and salt in an 8x8-inch glass baking
 dish. Transfer 1/4 cup of the dressing mixture to a large bowl. Set aside. Put the
chicken tenders in the baking dish and bake for about 20 minutes, or until cooked
through.
3. Meanwhile, put the cabbage, lettuce, cilantro, snow peas, and onion into a large
mixing bowl with the reserved dressing. Toss to coat. Divide between 4 plates.
4. Transfer the cooked chicken to a cutting board and cut into thin slices. Arrange the
chicken slices on top of the salads
5. Drizzle each serving with 1 tablespoon of the coconut cooking liquid from the baking
dish.

Notes: The dressing can be made ahead of time and can be stored in the refrigerator for
up to 2 days.
 Vietnamese Steak Sandwich

Serves: 6
Prep. Time: 20 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 336 g

Calories: 285
Total Fat: 14.2 g
Saturated Fat: 3.8 g Trans. Fat: 0 g
Cholesterol: 42 mg
Sodium: 815 mg
Potassium: 1245 mg
Total Carbohydrates: 16.0 g
Dietary Fiber: 3.9 g Sugar: 5.9 g
Sugar: 26.3 g
Vitamin A: 59% Vitamin C: 12%
Calcium: 5% Iron: 16%

Ingredients:
• 1 lb (16 ounces) flank steak, thinly sliced against the grain
• 1 teaspoon canola oil
• 1/2 cup daikon radish, peeled, shredded
• 1/2 small cucumber, cut into thin spears
• 1/2 teaspoon freshly ground pepper
• 1/3 cup fresh cilantro, coarsely chopped
• 2 packets stevia or equivalent low carb sweetener
• 2 small carrots, cut into matchsticks or shredded
• 3 scallions, trimmed, thinly sliced
• 3 tablespoons fish sauce
• 3 tablespoons lime juice
• 6 portabello mushrooms
• 6 tablespoons mayonnaise, reduced-fat

For the portobello mushroom buns:

 • 12 large portobello mushrooms, rinsed, patted dry, stems removed
• 4 cloves garlic, minced
• A few tablespoons of olive oil, or more, depending on the size of your
mushrooms
• Sea salt and freshly ground black pepper, to taste

Directions:
For the filling:
1. Preheat grill to high.
2. Whisk the lime juice, fish sauce, sweetener, and pepper in a shallow dish until the
sugar is dissolved.
3. Set aside 2 tablespoons of the sauce in a small bowl.
4. Place the steak in a medium bowl. Add the oil and then toss to coat.
5. Oil the grill rack.
6. Place the steak slices on the grill. Cook for about 3–4 minutes, turning once, until
cooked through.
7. Transfer to the bowl with the sauce that you used to coat the steaks. Stir to coat.
Refrigerate for at least 15 minutes for up to 8 hours.
8. Cut the steaks to fit your portobello mushroom buns.

For the Portobello buns:

1. Preheat a griller.
2. Coat the mushrooms with olive oil. Season with salt and pepper. Grill immediately
for about 5-7 minutes each side.
3. Alternatively, you can bake them. Preheat oven to 450F. After coating them with oil,
place them gill-side up on a baking sheet. Cook for 12 minutes. Remove them from
the oven and then season with salt and pepper.

Notes:
When making the portobello buns, do not leave your mushrooms to soak in the olive oil.
Always cook them immediately. If you let them soak, they will become soggy.
To assemble the sandwiches:
Add the mayonnaise to the bowl with the 2 tablespoons sauce. Stir to combine. Spread
the mixture on one of the portabello mushroom buns. Top with the steak, cucumber,
carrots, scallions, daikon, and cilantro. Top with another bun.
 Spicy Beef and Shrimp with Bok Choy

Serves: 4 servings
Serving Size: about 1 cup each
Prep. Time: 25 minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 282 g

Calories: 313
Total Fat: 11.8 g
Saturated Fat: 6.9 g Trans. Fat: 0 g
Cholesterol: 192 mg
Sodium: 436 mg
Potassium: 746 mg
Total Carbohydrates: 11.2 g
Dietary Fiber: 1.2 g Sugar: 5.3 g
Sugar: 40.3 g
Vitamin A: 106% Vitamin C: 85%
Calcium: 17% Iron: 96%

Ingredients:
• 10 raw shrimp (21-25 per pound), peeled, deveined, chopped
• 3/4 pound sirloin steak, fat trimmed, cut lengthwise into half, sliced into thin
pieces
• 1 pound bok choy, preferably baby bok choy, trimmed, sliced into 1-inch
pieces
• 1 1/2 tablespoons oyster sauce
• 1/4 cup Shaoxing rice wine (or dry sherry)
• 1/4 - 1/2 teaspoons red pepper, crushed
• 2 teaspoons arrowroot flour
• 4 teaspoons canola oil, divided

Directions:
1. In a small bowl, whisk the oyster sauce, wine, and arrowroot flour until the flour is
 dissolved.
2. In a large wok or non-stick skillet, heat 2 teaspoons of the oil over medium high heat.
Add the beef and the red pepper. Stir-fry for about 1-2 minutes or until the beef starts
to brown.
3. Add the shrimp. Continue stir-frying for about 1-2 minutes or until the shrimp is pink
and opaque. Transfer the beef, shrimp, and juices to a plate.
4. In the same pan, heat the remaining 2 teaspoons of oil over medium-high heat. Add
the bok choy. Stir-fry for about 2-4 minutes or until starting to wilt. Stir in the oyster
sauce mixture.
5. Return the beef-shrimp to the pan. Stir-fry for about 1 minute until heated through and
the sauce is slightly thick.
 Quick Beef Pho

Serves: 4
Prep. Time: 20 minutes
Cook Time: 35 minutes

Nutritional Facts
Serving Size: 737 g

Calories: 415
Total Fat: 17.8 g
Saturated Fat: 7.9 g Trans. Fat: 0 g
Cholesterol: 96 mg
Sodium: 2193 mg
Potassium: 1214 mg
Total Carbohydrates: 15.1 g
Dietary Fiber: 3.4 g Sugar: 3.9 g
Sugar: 47.3 g
Vitamin A: 16% Vitamin C: 38%
Calcium: 10% Iron: 41%

Ingredients:
• 1 ¼ lb (20 ounces) pastured round or eye steak, very thinly sliced
• ½ cup (4 ounces) bean sprouts
• 2 cups Chinese cabbage, cut into small pieces
• 8 cups beef broth
• 1 1/2 tablespoons fish sauce
• 6 garlic cloves, peeled, smashed
• 3 whole star anise
• 1 teaspoon coconut palm sugar (or 1/2 packet stevia or any low carb
sweetener equivalent)
• 1 tablespoon coconut oil, virgin
• 1 red chili, thinly sliced
• 1 piece (5-inches) ginger, peeled, sliced half lengthwise
• 1 large yellow onion, divided
• 1 large lime, cut into quarters
• 1 handful mint leaves
 • 1 handful fresh basil leaves
• 1 handful cilantro leaves
• 1 cinnamon stick or 1/2 teaspoons ground cinnamon
• Kosher salt, as needed
• Sriracha, for serving

Directions:
Preparing the Ingredients:
1. Peel and smash the garlic.
2. With a spoon, peel the ginger root and then slice lengthwise in half.
3. Leaving the skin on, cut the yellow onion into halves. Put half of the onion, garlic,
and ginger in a container.
4. Peel the remaining half of the onion and slice thinly. Set aside.
5. Partially freeze the beef. When partially frozen, cut them into thin slices. Place in a
container with cover and refrigerate until ready to serve.
6. Cut the Chinese cabbage into bite-sized pieces. Place in a bowl, cover and
refrigerate until ready to serve.
7. Place the bean sprouts on one section of a large serving plate. On another section,
place the fresh herbs, the thinly sliced yellow onion, red chili pepper, and quartered
lime. Cover and refrigerate until ready to serve.

Cooking:
1. Heat a large soup pot over medium high heat. When hot, add the coconut oil, the
ginger, garlic, and half the onion with the skin side down. Cook for about 2-3
minutes.
2. Add the cinnamon stick and the star anise. Continue cooking for about 2-3 minutes,
occasionally stirring.
3. Add in the beef broth. Bring to a boil. When boiling, cover, and then reduce the heat
to simmer. Simmer for about 25-30 minutes.
4. Before serving, transfer the containers with the ingredients to the counter top. If using
Sriracha, grab it as well.
5. With a slotted spoon, remove the spices from the broth. Add the fish sauce and
sweetener to the broth. Taste and adjust salt, if needed. Increase the heat and bring to
a boil.
6. As soon as the broth is boiling, assemble the Pho bowls. Ladle 2 cups of broth into
each bowl.

Notes:
You can prepare all the ingredients and the broth the night before so you can have a
quick lunch for the next day.
 Vegan Naengmyun (Cold Noodle Soup)

Serves: 3
Prep Time: 50 minutes
Cook time: 20 minutes

Nutritional Facts
Serving Size: 617 g

Calories: 220
Total Fat: 17.4 g
Saturated Fat: 10.6 g Trans. Fat: 0 g
Cholesterol: 44 mg
Sodium: 841 mg
Potassium: 599 mg
Total Carbohydrates: 14.0 g
Dietary Fiber: 4.1 g Sugar: 5.8 g
Sugar: 3.3 g
Vitamin A: 72% Vitamin C: 58%
Calcium: 5% Iron: 4%

Ingredients:
• 4 tablespoons ghee/bacon fat
• 4 cups water
• 2 medium zucchini, spiralized
• 1/4 teaspoon mustard powder
• 1/4 cup rice vinegar
• 1/3 medium daikon, peeled
• 1/2 onion, peeled
• 1/2 Kirby cucumber, julienned
• 1 teaspoon salt (plus more to taste)
• 1 small carrot, julienned
• 1/8 cup (1 ounce) dried shiitake mushrooms
• 1 clove garlic, peeled, whole
• 1 1/2 teaspoon sugar (1 packet stevia or any low carb sweetener equivalent)
Directions:
1. Rinse the mushrooms under cold water. Put in a medium bowl. Add the 4 cups of
water. Soak for at least 15 minutes or until they are completely softened.
2. In the meantime, peel the outer skin of the daikon. With a peeler, peel wide, paper-
thin strips pieces. After you peel away most of it, you will get a stump, set that aside.
Place the daikon strips into a large bowl. Add the rice vinegar, 1 tablespoon of
water, sweetener, and generously salt. Combine with a fork and chill in the fridge for
at least 30-40 minutes. The longer the mixture sits, the more the daikon will release
its flavor into the juice and mellow.
3. When the mushrooms are soft, transfer them and the brine into a medium saucepan.
Add the garlic clove and the onion, the daikon stub, mustard powder, and 1 teaspoon
of salt. Bring to a boil and then simmer for 15 minutes. Remove from the heat. Allow
the broth to cool to room temperature. Transfer to a bowl and freeze to quickly cool.
4. When the broth is completely cold, assemble.
5. In a large bowl, add handful of the zoodles. Top with carrots, cucumber, and shiitake
mushrooms. Top with the pickled daikon and the daikon juice. Pour over mushroom
broth (careful not to include any of the other vegetables) and add shitake mushrooms.
Add 1-2 ice cubes to the bowl, if desired.

Notes:
The longer you chill the broth and the mushroom broth, the tastier they become. Enjoy
for lunch or dinner.
 Oven-Barbecued Asian Chicken

Serves: 4 servings
Prep. Time: 20 minutes
Cook Time: 1 hour

Nutritional Facts
Serving Size: 265 g

Calories: 462
Total Fat: 16.5 g
Saturated Fat: 4.4 g Trans. Fat: 0 g
Cholesterol: 192 mg
Sodium: 605 mg
Potassium: 628 mg
Total Carbohydrates: 11.3 g
Dietary Fiber: 1.5 g Sugar: 5.0 g
Sugar: 63.5 g
Vitamin A: 7% Vitamin C: 9%
Calcium: 7% Iron: 20%

Ingredients:
• 4 pieces (20-24 ounces total) chicken thighs, bone-in, skin removed, trimmed
• 4 chicken drumsticks (16-20 ounces total), skin removed, trimmed
• 1/4 teaspoon Chinese 5-spice powder
• 1/4 cup hoisin sauce
• 1 teaspoon Sriracha, or to taste
• 1 tablespoon soy sauce, reduced-sodium
• 1 tablespoon garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 bunch scallions, thinly slice the greens, mince the whites
• 1 1/2 teaspoons toasted sesame seeds

Directions:
1. Preheat the oven to 350F.
2. Coat a 9x13-inch baking dish with cooking spray.
3. Whisk the soy sauce, scallion whites, hoisin sauce, garlic, ginger, 5-spice powder,
and hot sauce in a large mixing bowl. Add the chicken. Toss to coat.
4. In an even layer and with the meatier side down, arrange the chicken in the prepared
baking dish. Pour any remaining sauce over the chicken.
5. Bake for about 1 hour, turning the meat once halfway through cooking, until the
thickest part of the meat near the bone reads 165F.
6. When baked, transfer to a serving platter. Top with any remaining sauce from the
baking dish. Sprinkle with sesame seeds and the scallion greens.

Notes:
To make ahead, prepare until Step 4; cover and then refrigerate for up to 1 day. Let
stand at room temperature while you preheat the oven.
Dinner
 Rolled Up Asian Steak

Serves: 8
Prep. Time: 45 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 422 g

Calories: 654
Total Fat: 22.1 g
Saturated Fat: 7.7 g Trans. Fat: 0 g
Cholesterol: 279 mg
Sodium: 776 mg
Potassium: 1512 mg
Total Carbohydrates: 11.5 g
Dietary Fiber: 1.9 g Sugar: 7.0 g
Sugar: 96.9 g
Vitamin A: 66% Vitamin C: 44%
Calcium: 3% Iron: 333%

Ingredients:
• 1 1/2 pounds sirloin, thin-sliced
• 1 red bell pepper, cut into matchsticks
• 1 tablespoon olive oil, extra-virgin
• 1 teaspoon sesame seeds
• 1 zucchini, cut into matchsticks
• 2 carrots, peeled, cut into matchsticks
• 2 garlic cloves, minced
• 2 tablespoons fresh cilantro, chopped
• ½ lb (8 ounces) asparagus, trimmed
• Black pepper, freshly ground, to taste
• Kosher salt, to taste

For the marinade:

• 1 tablespoon ginger, freshly grated
• 1 teaspoon sesame oil
• 1 teaspoon Sriracha, optional
 • 1/2 cup soy sauce, reduced sodium (coconut aminos or tamari)
• 1/4 cup brown sugar, packed (12 packets stevia or any low carb sweetener
equivalent)
• 3 garlic cloves, minced

Directions:
1. In a large mixing bowl, whisk together the marinade ingredients and, if using,
Sriracha.
2. Transfer 2 tablespoons of the marinade into a small bowl.
3. In a large skillet, heat the olive oil over medium high heat. Add the garlic, carrots,
asparagus, zucchini, and bell pepper. Cook for about 3-4 minutes, occasionally
stirring, or until the vegetables are tender-crisp. Season with salt and pepper and set
aside.
4. Cut the beef into serving size. Pound the pieces into 1/4-inch thickness, if necessary.
5. Put the beef in the large bowl with marinade. Marinate in the refrigerator for at least
30 minutes.
6. Working 1 piece of beef at a time, top each beef slice with the vegetables, roll, and
secure with a toothpick.
7. Brush the rolls with the 2 tablespoons of marinade of the glaze.
8. Preheat a charcoal or gas grill to medium heat. With the seam-side down, put the
rolls in the grill. Cook for about 2-3 minutes each side or until browned.
9. After you remove the rolls from the grill, brush again with the remaining glaze.
10. Garnish with sesame seeds and cilantro. Serve immediately.
 Bacon-Wrapped Asian Chicken Wings

Serves: 4
Makes: 16 drumettes
Serving Size: 4 wrapped drummettes
Prep. Time: 25 minutes, plus 2 hours marinating
Cook Time: 45 minutes baking, 30 minutes frying

Nutritional Facts
Serving Size: 185 g

Calories: 575
Total Fat: 36.8 g
Saturated Fat: 13.2 g Trans. Fat: 0 g
Cholesterol: 163 mg
Sodium: 1724 mg
Potassium: 620 mg
Total Carbohydrates: 4.8 g
Dietary Fiber: 1.1 g Sugar: 1.2 g
Sugar: 54.5 g
Vitamin A: 4% Vitamin C: 1%
Calcium: 3% Iron: 13%

Ingredients:
• 16 chicken wing drumettes
• ½ lb (8 ounces) bacon, regular

For the marinade:

• 1 tablespoon hoisin sauce
• 1 teaspoon 5-spice powder
• 1 tablespoon sauce (coconut aminos or tamari for gluten-free)
• 2 tablespoon granulated sugar substitute (3 packets stevia or any low carb
• sweetener equivalent)
• 1 teaspoon sesame oil
• 1/2 teaspoon red pepper flakes
• 1 tablespoon coconut oil
Directions:
1. In a medium mixing bowl, combine the marinade ingredients.
2. Add the chicken drumettes. Toss to coat.
3. Marinate for at least 1 hour in the refrigerator.
4. Cut the bacon pieces into halves. Wrap 1 piece of the bacon around each drumette.
Secure with a toothpick through the fat end of the bacon. Return the bacon-wrapped
drumettes to the bowl with marinade and toss to coat.
5. Marinate in the refrigerator for at last 1 hour or overnight.

To bake:
1. Place bacon-wrapped drumettes in a single layer on a cookie sheet, about 1 inch
from each other.
2. Bake at 400F for about 45 minutes.

To fry:
1. In a frying pan, heat oil to 375F. In batches and making sure not to overcrowd the
pan, fry the bacon-wrapped drumettes for about 4-6 minutes or until the meat is no
longer pink near the bone.
2. Serve hot with additional sauce, if desired.
 Beef Negimaki aka Steak and Scallion Roll

Serves: 3
Prep. Time: 30minutes, plus 1 hour marinating
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 280 g

Calories: 396
Total Fat: 16.0 g
Saturated Fat: 8.1 g Trans. Fat: 0 g
Cholesterol: 135 mg
Sodium: 2835 mg
Potassium: 813 mg
Total Carbohydrates: 6.6 g
Dietary Fiber: 1.4 g Sugar: 2.1 g
Sugar: 50.5g
Vitamin A: 2% Vitamin C: 35%
Calcium: 3% Iron: 165%

Ingredients:
• 1 lb (16 ounces) beef, thinly sliced (Milanese style)
• 2 bunches scallions, trimmed into 6-inch lengths
• 1 tablespoon canola oil or coconut oil

For the marinade:

• 2 tablespoons fish sauce
• 1/3 cup soy sauce (coconut aminos or tamari for gluten-free)
• 1/3 cup rice wine vinegar (unsweetened)
• 1 teaspoon tamarind concentrate, optional
• 1 teaspoon Sriracha
• 1 teaspoon sesame oil
• 1 tablespoon granulated sugar substitute (1 1/2 packets stevia
• 1 tablespoon ginger, minced
• 1 garlic clove, minced
Directions:
1. Combine all the marinade ingredients in a plastic container or a bowl. Set aside.
2. Wash the scallions very well. While still wet, wrap them in a clean paper towel.
Place the damp paper towel wrapped scallions in the microwave. Microwave for
about 30 seconds, remove from the microwave open the paper towel, and spread the
scallions to cool. They should soften enough to be pliable and turn bright green.
Alternatively, you can blanch them in boiling water for 45 seconds and then plunge
then in ice water. Set aside.
3. Lay out the thinly sliced steaks, overlapping them if necessary, and trim them into
6x6-inch squares. Alternatively, you can use cube or flank steak pounded thinly.
4. Lay about 5 scallion in the center of each squares and roll them tightly. Use a twine
or extra scallions to tie them so they don’t unravel.
5. Place the rolls in the marinade. Add the cut meat parts as well. The cut meats can be
sautéed and used on stir fry, lettuce cups, or lettuce wraps. Marinade for at least 1
hour.
6. Remove the rolls and pat dry. Reserve the meat cuts for other cooking uses.
7. In a medium sauté pan, heat oil until hot. Put the rolls in the pan and cook for about
4-6 minutes or until medium rare, frequently turning all sides until the meats are
nicely browned. You can cook longer, if desired.
8. Remove from the pan. Let rest for a couple of minutes before slicing.
9. Meanwhile, strain the remaining marinade removing the ginger and garlic pieces.
10. Pour the marinade into a pan. Cook for a couple for minutes or until reduced to
syrupy consistency.
11. Cut the rolls diagonally. Garnish with the sauce.
 Mustard-Crusted Salmon

Serves: 4
Prep. Time: 8 minutes
Cook Time: 12 minutes

Nutritional Facts
Serving Size: 166 g

Calories: 198
Total Fat: 8 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 29 g

Total Carbohydrates: 2 g
Dietary Fiber: 0 g Sugar: 0 g
Sodium: 2 g
Cholesterol: 72 mg
Sodium: 375 mg
Potassium: 560 mg
Vitamin A: 4% Vitamin C: 4%
Calcium: 8% Iron: 8%

Ingredients:
• 1 1/4 pounds salmon fillets, center-cut, cut into 4 portions
• 1/4 cup sour cream, reduced-fat
• 1/4 teaspoon salt, or to taste
• 2 tablespoons mustard, stone-ground
• 2 teaspoons lemon juice
• Freshly ground pepper, to taste
• Lemon wedges

Directions:
1. Preheat the broiler.
2. Line a baking sheet or broiler pan with foil. Grease the foil with cooking
spray.
3. With the skin-side down, place the salmon fillets into the prepared pan;
season with the salt and pepper.
4. In a small bowl, combine the mustard, sour cream, and lemon juice. Spread
the mixture evenly over the salmon.
5. Broil 5 inches away from the source of heat for about 10-12 minutes until the
center is opaque.
6. Serve with the lemon wedges.
 Mediterranean Sautéed Shrimp and Fennel

Serves: 4
Prep. Time: 10 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 325 g

Calories: 187
Total Fat: 7 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 21 g

Total Carbohydrates: 10 g
Dietary Fiber: 3 g Sugar: 3.2 g
Sodium: 7 g

Cholesterol: 176 mg
Sodium: 610 mg
Potassium: 412 mg
Vitamin A: 29% Vitamin C: 43%
Calcium: 22% Iron: 11%

Ingredients:
• 1 can (15-ounce) diced tomatoes, fire-roasted
• 1 large (about 4 cups) fennel bulb, cored, cut into 2-inch-long strips
• 1 pound (21-25 per pound) raw shrimp, peeled, deveined
• 1 tablespoon fresh oregano, chopped (or 1 teaspoon dried)
• 1 tablespoon extra-virgin olive oil
• 1/4 cup feta cheese, crumbled
• 1/4 teaspoon freshly ground pepper
• 2 tablespoons capers, rinsed

Directions:
1. In a large skillet, heat the oil over medium heat. Add the fennel; cook for about 6-
 8 minutes, stirring occasionally, until beginning to brown.
2. Add the tomatoes and the oregano; cook for about 30 seconds, stirring and
scraping the browned bits.
3. Add the shrimp; cook for about 4 minutes, or until just cooked through and pink.
4. Stir in the capers, then the pepper. Transfer to a serving platter, sprinkle with
feta, and serve.
 Grilled Tuna and Olive Relish

Serves: 6
Prep. Time: 15 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 156 g

Calories: 184
Total Fat: 5 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 31 g

Total Carbohydrates: 1 g
Dietary Fiber: 1 g Sugar: 0 g
Sodium: 2 g

Cholesterol: 60 mg
Sodium: 266 mg
Potassium: 636 mg
Vitamin A: 76% Vitamin C: 14%
Calcium: 3% Iron: 13%

Ingredients:
For the olive relish:
• 1 small garlic clove, minced
• 1 tablespoon lemon juice
• 1 teaspoon extra-virgin olive oil
• 1/2 cup fresh parsley, finely chopped
• 1/2 teaspoon dried oregano
• 1/3 cup black olives, chopped, pitted (such as Kalamata)
• 1/4 cup celery, finely chopped
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
For the grilled tuna:
• 1/8 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 1 3/4 pounds tuna steak, trimmed, cut into 6 portions
• Lemon wedges, for garnish
•

Directions:
For the olive relish:
1. In a small mixing bowl, combine all the ingredients together.

For the grilled tuna:

1. Preheat the grill to medium-high.
2. Season all the sides of the tuna with the salt and the pepper; grill for about 4
minutes each side, or until just cooked through and seared; serve with the olive
relish and lemon wedges.

Notes: You can make the olive relish ahead of time and keep for up to 1 hour.
 Grilled Rosemary-Salmon Skewers

Serves: 4
Prep. Time: 24 minutes
Cook Time: 6 minutes

Nutritional Facts
Serving Size: 211 g

Calories: 172
Total Fat: 7 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 23 g

Total Carbohydrates: 4 g
Dietary Fiber: 1 g Sugar: 2.5 g
Sodium: 3 g

Cholesterol: 53 mg
Sodium: 200 mg
Potassium: 607 mg
Vitamin A: 17% Vitamin C: 24%
Calcium: 6% Iron: 7%

Ingredients:
• 1 pound salmon fillet, center-cut, skinned, cut into 1-inch cubes
• 1 pint cherry tomatoes
• 1 teaspoon lemon zest, freshly grated
• 1 teaspoon lemon juice
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground pepper
• 2 garlic cloves, minced
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons fresh rosemary, minced

Directions:
 1. Preheat grill to medium-high.
2. In a medium mixing bowl, combine the oil, rosemary, lemon zest,
garlic, lemon juice, salt, and pepper. Add the salmon; toss to coat.
Arranging alternatively, divide the salmon and the tomatoes between 8
pieces 12-inch skewers.
3. Grease the grill. Grill the skewers for about 4-6 minutes, carefully
turning once, until the salmon is cooked through. Serve immediately.

Notes: You can prepare the skewers ahead of time, cover, and keep in the refrigerator
for 8 hours. When ready to serve, grill as instructed.

To oil the grill rack, oil a folded paper towel, hold it with tongs, and then rub it over the
rack.
 Shrimp Saganaki

Serves: 4
Prep. Time: 20 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 365 g

Calories: 239
Total Fat: 9 g
Saturated Fat: 4 g Trans. Fat: 0 g
Sugar: 26 g

Total Carbohydrates: 8 g
Dietary Fiber: 2 g Sugar: 1.6 g
Sodium: 6 g

Cholesterol: 227 mg
Sodium: 631 mg
Potassium: 540 mg
Vitamin A: 22% Vitamin C: 24%
Calcium: 9% Iron: 34%

Ingredients:
• 12 jumbo (6-8 per pound) shrimp, peeled, deveined, tails left on
• 1 medium bulb fennel, cored, finely chopped
• 1 small chili pepper (jalapeño or serrano) seeded, minced
• 1 tablespoon extra-virgin olive oil
• 1/2 cup Chardonnay, preferably Greek
• 1/2 cup feta cheese, crumbled, preferably Greek
• 1/4 teaspoon salt
• 2 tablespoons lemon juice, divided
• 5 scallions, thinly sliced
• Freshly ground pepper, to taste
Directions:
1. In a medium mixing bowl, toss the shrimp with 1 tablespoon of the lemon
juice; sprinkle with salt.
2. In a large skillet or a saganaki pan, heat the oil over medium heat. Add the
scallions, fennel, and chili pepper; cook for about 3-5 minutes, stirring, until starting
to brown and soft. Pour the wine; cook for 1 minute, stirring.
3. Add the shrimp, cover, and cook for about 3-4 minutes, or until the shrimp
are just cooked and pink. Remove the skillet from the heat.
4. Transfer the shrimp to a plate. Add the remaining 1 tablespoon of lemon
juice. Add the feta and the pepper to the pan; stir until the cheese for about 1 minute
until it starts to melt. Transfer the fennel mixture to a serving platter, top with the
shrimp mixture, and serve.

Notes: Buying 6-8 per pound of shrimp means you will be given 6-8 pieces of jumbo-
sized shrimp totaling 1 pound.
 Creamy Pesto Chicken Salad with Greens

Serves: 4
rep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 248 g

Calories: 324
Total Fat: 20 g
Saturated Fat: 4 g Trans. Fat: 0 g
Sugar: 27 g

Total Carbohydrates: 9 g
Dietary Fiber: 2 g Sugar: 9.8 g
Sodium: 7 g

Cholesterol: 71 mg
Sodium: 454 mg
Potassium: 542 mg
Vitamin A: 12% Vitamin C: 18%
Calcium: 8% Iron: 11%

Ingredients:
• 1 package (5-ounce or about 8 cups) mixed salad greens
• 1 pint cherry or grape tomatoes, halved
• 1 pound chicken breast, boneless, skinless, trimmed
• 1/4 cup mayonnaise, low-fat
• 1/4 cup pesto
• 1/4 teaspoon ground pepper
• 1/4 teaspoon salt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 3 tablespoons red onion, finely chopped
Directions:
1. Put the chicken in a medium-sized saucepan. Add water to cover it by 1 inch and
bring to a boil. Cover, reduce the heat to low, and gently simmer for about 10-15
minutes or until the meat is no longer pink in the middle. Transfer to a clean
cutting board, let cool enough to handle, and shred into bite-sized pieces.
2. In a medium mixing bowl, combine the mayonnaise, pesto, and onion.
3. Add the chicken; toss to coat.
4. In a large bowl, whisk the vinegar, oil, salt, and pepper. Add the greens and the
tomatoes; toss to coat.
5. Divide the green salad between 4 plates; top with the chicken salad.
 Grilled Lamb Chops with Eggplant Salad

Serves: 4
Prep. Time: 20 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 360 g

Calories: 260
Total Fat: 12 g
Saturated Fat: 4 g Trans. Fat: 0 g
Sugar: 27 g

Total Carbohydrates: 11 g
Dietary Fiber: 5 g Sugar: 4.8 g
Sodium: 2 g

Cholesterol: 81 mg
Sodium: 659 mg
Potassium: 674 mg
Vitamin A: 9% Vitamin C: 22%
Calcium: 5% Iron: 31%

Ingredients:
• 8 lamb loin chops (1 1/2 inches thick;1 1/2-1 3/4 pounds), trimmed
• 1 medium (about 1 pound) eggplant, peeled, cut into 1/4-inch rounds
• 1 medium red onion, sliced into 1/4-inch rounds
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon salt, divided
• 1/4 cup fresh parsley, chopped
• 1/4 teaspoon freshly ground pepper
• 2 tablespoons fresh mint, chopped
• Olive oil cooking spray
• Juice from 1 lemon
• Pinch cayenne pepper
Directions:
1. Preheat the grill to medium-high.
2. Spray both sides of the eggplant slices and the onion rounds with the olive oil
cooking spray; grill the vegetables for about 2-3 minutes each side, turning once,
or until both sides are browned. Transfer the grilled vegetables to a clean cutting
board. Let cool enough to handle, chop the eggplant to the onion, and put in a
medium mixing bowl. Add the lemon juice, mint, parsley, oil, 1/2 teaspoon of the
salt, and cayenne. Toss to combine.
3. Meanwhile, season the lamb chops with the remaining 1/2 teaspoon of salt and
pepper; grill for about 4 minutes each side for medium, or until cooked to desired
doneness and browned. Serve with the eggplant salad.
 Paprika Herb Chicken Thighs and Brussels Sprouts

Serves: 4
Prep. Time: 15 minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 438 g

Calories: 449
Total Fat: 25 g
Saturated Fat: 5 g Trans. Fat: 0 g
Sugar: 43 g

Total Carbohydrates: 14 g
Dietary Fiber: 5 g Sugar: 2.5 g
Sodium: 9 g

Cholesterol: 6 mg
Sodium: 607 mg
Potassium: 962 mg
Vitamin A: 41% Vitamin C: 117%
Calcium: 10% Iron: 33%

Ingredients:
• 4 large pieces or 8 small pieces (about 2 1/2 pounds) chicken thighs, bone-in,
skin removed
• 1 lemon, sliced
• 1 pound Brussels sprouts, trimmed, halved (quartered if large)
• 1 tablespoon smoked paprika, sweet or hot
• 1 teaspoon dried thyme
• 1/2 teaspoon ground pepper, divided
• 2 garlic cloves, minced
• 3 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon salt, divided
• 4 small shallots, quartered
Directions:
1. Position the oven rack in the lower third position; preheat to 450F.
2. In a large rimmed baking sheet, combine the Brussels sprouts, the shallots, 2
tablespoons of the olive oil, lemon, and 1/4 teaspoon of salt and 1/4 teaspoon
pepper.
3. With a chef’s knife, mash the garlic and the remaining 1/2 salt, creating a paste, put
in a small bowl. Add the thyme, paprika, thyme, and the remaining 1 tablespoon of
the olive oil, and 1/4 teaspoon pepper. Combine until well mixed. Rub the paste all
over the chicken thighs. Nestle the chicken on the Brussels sprouts in the baking
sheet; roast for about 20-25 minutes or until an instant-thermometer reads 165F when
inserted in the thickest part of the meat.
 Pork Tenderloin

Serves: 10
Prep. Time: 30minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 148 g

Calories: 181
Total Fat: 8 g
Saturated Fat: 3 g Trans. Fat: 0 g
Sugar: 25 g

Total Carbohydrates: 1 g
Dietary Fiber: 0 g Sugar: 1.9 g
Sodium: 1 g

Cholesterol: 64 mg
Sodium: 526 mg
Potassium: 282 mg
Vitamin A: 3% Vitamin C: 0%
Calcium: 22% Iron: 9%

Ingredients:
• 2 pork (1 1/4 pounds each) tenderloins, trimmed
• 4 thin slices Italian Parma ham, (Prosciutto di Parma), divided
• 3 teaspoons extra-virgin olive oil, divided
• 2 teaspoons fresh sage, finely chopped
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground pepper
• 1 teaspoon fresh rosemary, finely chopped
• 1 cup Parmigiano-Reggiano cheese, freshly grated, divided
• 1 1/2 teaspoons garlic, minced

Directions:
1. In a small mixing bowl, combine the rosemary, sage, garlic, sat, and pepper; set
aside.
2. Preheat oven to 450F.
3. Double butterfly the tenderloins. Lay 1 tenderloin on a clean cutting board. Parallel
to the board, hold the knife blade flat 1/3 of the way down from the top. Make a
lengthwise cut into the side of the tenderloin. Stop short of the opposite side so that
the flaps remain attached. Rotate the tenderloin 180 degrees. Still holding the knife
parallel to the board, position the blade 2/3 of the way down from the top and cut
lengthwise, careful not to cut through all the way. Open the 2 cuts, and gently flatten
the meat with your hands to a 1/2-inch thickness. Do the same with the other
tenderloins.
4. Cover each tenderloin butterfly with 2 ham slices. Leaving a 1-inch border, spread
1/2 cup of the Parmigiano-Reggiano cheese over the ham layers. Starting with the
long side, roll each tenderloin so that the stuffing is in a spiral pattern; tie the roasts
at 2-inches intervals with kitchen string.
5. Lightly brush the roasts all over with 1 1/2 teaspoons of the olive oil; rub with the
reserved herb mixture.
6. In a heavy, large ovenproof skillet, heat the remaining 1 1/2 teaspoons of olive oil
over medium-heat. Put the roasts in the skillet, bending them to fit if needed; cook for
about 3-5 minutes, turning often, until browned.
7. Transfer the skillet into the oven; roast for about 15-20 minutes, checking often, until
the internal temperature reaches 145F.
8. Transfer the roasts to a cutting board, cover with foil, and allow to rest for about 5
minutes.
9. Remove the string, cut the pork into 1-inch thick slices, and serve.
 Florentine Steak

Serves: 4
Prep. Time: 1 hour, 5 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 344 g

Calories: 437
Total Fat: 29 g
Saturated Fat: 11 g Trans. Fat: 0 g
Sugar: 20 g

Total Carbohydrates: 0 g
Dietary Fiber: 0 g Sugar: 0 g
Sodium: 0 g

Cholesterol: 101 mg
Sodium: 443 mg
Potassium: 511 mg
Vitamin A: 0% Vitamin C: 0%
Calcium: 41% Iron: 63%

Ingredients:
• 2 pieces (2 ½ - 3 pounds total), T-bone steaks (about 1 1/2-inches thick)
• 2 teaspoons extra-virgin olive oil
• 3/4 teaspoon flaky sea salt
• 1/2 teaspoon ground pepper

Directions:
1. Take the steaks out from the refrigerator. Let stand at room temperature for at
least 1 hour before ready to grill.
2. Preheat grill to medium-high.
3. Grill the steaks for about 4 minutes per side, then balance each piece of steak
on end; cook for 5 minutes more for medium-rare or for 6-8 minutes for medium.
Transfer to a clean cutting board; let rest for 5 minutes.
4. To serve, cut the steak of the bones and then cut into cubes. Drizzle with
olive oil, season with salt and pepper, and serve.
 Iberian-Style Sausage and Chicken Ragù

Serves: 16
Prep. Time: 20 minute
Cook Time: 1 hour, 50 minutes

Nutritional Facts
Serving Size: 215 g

Calories: 185
Total Fat: 7 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 16 g

Total Carbohydrates: 7 g
Dietary Fiber: 1 g Sugar: 2.5 g
Sodium: 6 g

Cholesterol: 38 mg
Sodium: 230 mg
Potassium: 312 mg
Vitamin A: 10% Vitamin C: 15%
Calcium: 3% Iron: 8%

Ingredients:
• 2 pounds chicken thighs, boneless, skinless, trimmed, cut into 1-inch chunks
• 1 cup (8 ounces) linguica (Portuguese-style sausage or Spanish-style
chorizo), diced
• 1 generous pinch saffron threads
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon kosher salt
• 1/4 cup flat-leaf parsley, chopped
• 2 cups chicken broth, reduced-sodium
• 2 tablespoons garlic, finely chopped
• 2 tablespoons Pimentón de la Vera
• 3 cups onion, chopped
 • 3 cups white wine
• 4 cups tomatoes, diced, seeded (or canned diced tomatoes)
• Freshly ground pepper to taste

Directions:
1. In a large Dutch oven or a pot, heat the olive oil over medium heat. Add the sausage;
cook for about 5-10 minutes, occasionally stirring, until the edges start to begin. Add
the garlic and the onion, cover, and cook for about 10 minutes, occasionally stirring,
until the onion is soft.
2. Sprinkle the Pimentón de la Vera; stir to coat and cook for 1 minute.
3. Add the chicken, salt, and pepper; stir to coat and cook for about 5 minutes, stirring.
4. Add wine, increase the heat to high; cook for about 8 minutes, until the wine is
reduced by about a third.
5. Stir in the tomatoes, the broth, parsley, and the saffron, reduce the heat to a simmer;
cook uncovered for about 1-1 1/4 hours, until the chicken is tender and the sauce is
starting to thicken.
6. If desired, season with more pepper; serve.

Notes: You can make this ahead of time, store in airtight container, and keep in the
refrigerator for about 5 days or in the freezer for up to 3 months.
 Asian Duck Breasts with Garlic-Chili-Ginger Glaze

Serves: 8
Prep. Time: 20 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 193 g

Calories: 212
Total Fat: 9.5 g
Saturated Fat: 1.0 g Trans. Fat: 0 g
Cholesterol: 42 mg
Sodium: 1109 mg
Potassium: 306 mg
Total Carbohydrates: 15.9 g
Dietary Fiber: 6.3 g Sugar: 3.4 g
Sugar: 23.2 g
Vitamin A: 27% Vitamin C: 50%
Calcium: 6% Iron: 10%

Ingredients:
For the duck:
• 4 duck breasts, excess fat trimmed
• 1 bunch spring onions, grilled
• Asian spice rub, recipe follows
• Cauliflower Tortillas, for serving
• Garlic-Chili-Ginger Glaze, recipe follows
• Salt and freshly ground black pepper, to taste

For the Asian-spice rub:

• 1 tablespoon dry mustard
• 1 teaspoon ground allspice
• 1/4 teaspoon ground red pepper
• 2 tablespoons Spanish paprika
• 2 teaspoons ground black pepper
 • 2 teaspoons ground ginger
• 2 teaspoons ground star anise
• 2 teaspoons salt
For the garlic-ginger-chili glaze:
• 6 garlic cloves, finely chopped
• 5 cm ginger, finely chopped
• 24 1/4 packets stevia blended with 1/4 cup water (sub for honey)
• 2 tablespoons peanut oil
• 2 tablespoons hot Asian chili paste
• 1/4 cup soy sauce, low-sodium

Directions:
For the duck:
1. Heat a griddle to medium-high.
2. Making sure not to cut through the duck flesh, score the skin with a knife in a lattice
pattern. Season both sides with salt and pepper.
3. Rub the skin with a few tablespoons of the spice rub. With the skin side down, place
the duck on the griddle. Cook for about 4-5 minutes or until the skin gets crispy and
slightly charred.
4. Turn the breasts over. Brush with the glaze. Continue barbecuing for about 3-4
minutes or until the medium-rare doneness.
5. Remove the breasts from the griddle. Brush with more glaze.
6. Let rest for 5 minutes before slicing into 1/2-cm diagonal pieces.
7. Put the grilled onions on a serving plate.
8. Put the sliced duck on top of the onions. Serve with cauliflower tortillas.

For the Asian spice rub:

1. In a small bowl, combine together all of the ingredients until well blended.
For the garlic-ginger-chili glaze:
1. In a small saucepan over medium heat, warm the oil.
2. Add the garlic and the ginger until soft.
3. Add the chili paste. Cook for 1 minute.
4. Whisk the honey substitute and the soy sauce until the mixture is just combined.
5. Cool before serving.
 Spicy Vegetable Lo Mein

Serves: 4
Prep. Time: 15 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 184 g

Calories: 146
Total Fat: 8.6 g
Saturated Fat: 6.2 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 467 mg
Potassium: 361 mg
Total Carbohydrates: 15.7 g
Dietary Fiber: 2.7 g Sugar: 2.4 g
Sugar: 3.5 g
Vitamin A: 9% Vitamin C: 109%
Calcium: 5% Iron: 7%

Ingredients:
• 1 cup 8 zoodles
• ½ cup (4 ounces) fresh shiitake mushrooms, stems and caps removed, thinly
sliced
• 2 tablespoons soy sauce, reduced-sodium (coconut aminos or tamari for
gluten free)
• 2 tablespoons peanut oil, divided
• 1 ¼ cup (10 ounces) Chinese broccoli or broccolini
• 1 teaspoon toasted sesame oil
• 1 tablespoon Sriracha or other Asian hot sauce
• 1 tablespoon rice wine or dry sherry
• 1 tablespoon garlic, minced
• 1 tablespoon fresh ginger, minced
• Pinch of salt

Directions:
1. Cut the end parts of the zucchini. Spiralize and then set aside.
2. Cut the stalks and the leaves of the broccoli. Keep them separated. Cut them into 2-
inch long pieces. If the sauce are thicker than 1/2-inch, cut them lengthwise into
halves.
3. In a small mixing bowl, combine the soy sauce, hot sauce, and the rice wine.
4. Heat a 14-inches large heavy skillet flat-bottomed wok over high heat, until a bead
of water vaporizes within 1-2 seconds when drizzled.
5. Swirl in 1 tablespoon of peanut oil. Add in the garlic and the ginger. Sauté for 10
seconds or until fragrant.
6. Add the mushrooms and the broccoli stalks. Stir-fry for about 30 seconds or until
thee oil is absorbed.
7. Swirl the remaining 1 tablespoon of oil. Add the zoodles and the broccoli leaves.
Stir-fry for about 15 seconds or until just combined. Add in the soy sauce mixture.
swirl it in. sprinkle with salt and pepper. Stir-fry for about 1-2 minutes or until the
zoodles are heated through.
 Asian Chicken Stir Fry

Serves: 3
Prep. Time: 5 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 296 g

Calories: 248
Total Fat: 8.3 g
Saturated Fat: 2.1 g Trans. Fat: 0 g
Cholesterol: 87 mg
Sodium: 491 mg
Potassium: 635 mg
Total Carbohydrates: 11.5 g
Dietary Fiber: 2.8 g Sugar: 5.0 g
Sugar: 31.9 g
Vitamin A: 29% Vitamin C: 129%
Calcium: 5% Iron: 13%

Ingredients:
• 2 tablespoons coconut or olive oil
• 2 large chicken breasts, diced into 1" cubes
• 1 zucchini, diced into small chunks (or 4 tiny zucchinis)
• 1/2 teaspoon Sriracha, plus more depending on how spicy you want this dish
• 1 tablespoon coconut aminos or tamari
• 1 large white onion, diced
• 1 bell pepper, any color
• handful pea shoots

Directions:
1. In a heavy cast iron pan, heat the oil until shimmery.
2. Add the chicken ; cook for about 5 minutes on medium high, or until just browned.
3. Add the onions and the peppers; cook for about 5 minutes until they are slightly
browned.
4. Add the zucchini, cook for about 6 minutes, until everything is browned nicely.
5. Add the coconut aminos; stir well.
6. Slowly add the sriracha until your desired spiciness.
7. Add the pea shoots; toss the mixture for about 2 minutes until the shoots are soft.
8. Remove from the heat and eat immediately.
9. This recipe can be eaten as is or wrapped in lettuce.
 Salmon Stir Fry and Asian Green Beans

Serves: 4
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 313 g

Calories: 302
Total Fat: 13.7 g
Saturated Fat: 2.0 g Trans. Fat: 0 g
Cholesterol: 75 mg
Sodium: 838 mg
Potassium: 1010 mg
Total Carbohydrates: 9.9 g
Dietary Fiber: 3.6 g Sugar: 2.2 g
Sugar: 37.5 g
Vitamin A: 15% Vitamin C: 29%
Calcium: 11% Iron: 20%

Ingredients:
• 1 ½ lbs salmon fillet, cut into 1-inch cubes
• 1 tablespoon garlic, crushed, divided
• 1 tablespoon ginger, minced, divided
• 1/2 lemon, juiced
• 1/2 tablespoon sesame seeds
• 1/4 cup green onion, chopped
• Approx. ½ lb (11 ounces) green beans, trimmed, cut into 1-inch pieces
• 2 cups mushrooms, sliced
• 2 teaspoon sesame oil, divided
• 3 tablespoons soy sauce, divided

Directions:
1. In a medium bowl, combine the salmon and 2 tablespoons of the soy sauce. Let
marinate while you prepare the other ingredients.
2. Preheat a non-stick wok or a large deep skillet on low -medium heat. Add 1
teaspoon of the sesame oil. Add the salmon, 1/2 tablespoon of the ginger, 1/2
tablespoon of the garlic. Cook for 8-10 minutes, occasionally stirring, until the fish
is cooked through. Transfer to a medium mixing bowl. set aside.
3. Increase the heat to medium-high. Add the remaining of the sesame oil to the
skillet/wok. Add the mushrooms, green beans, the remaining 1 tablespoon soy sauce,
1/2 tablespoon ginger, 1/2 tablespoon garlic. Cook for 5 minutes, occasionally
stirring.
4. Return the salmon to the skillet, squeeze the lemon over, and top with the green
onions and sesame seeds.
5. Gently stir, remove from the heat, and serve hot.
6. Can be stored in an airtight container in the refrigerator for up to 3 days.
 Mongolian Beef

Serves: 4
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 212 g

Calories: 382
Total Fat: 16.6 g
Saturated Fat: 4.0 g Trans. Fat: 0 g
Cholesterol: 101 mg
Sodium: 2090 mg
Potassium: 620 mg
Total Carbohydrates: 11.2 g
Dietary Fiber: 3.9 g Sugar: 0.9 g
Sugar: 38.9 g
Vitamin A: 5% Vitamin C: 4%
Calcium: 2% Iron: 126%

Ingredients:
• 1 lb. (16 ounces flank steak beef, grass-fed, organic, sliced into 1/4-inch bite-
size strips
• 1 teaspoon red pepper flakes, optional
• 1/2 cup coconut aminos and tamari
• 1/2 cup coconut sugar (12 packets stevia)
• 1/2 cup water
• 1/4 cup arrowroot powder
• 1-inch ginger, peeled, grated
• 2 garlic cloves, minced
• 2 large scallions, diagonally sliced into 1-inch pieces
• 2 tablespoons + 2 teaspoons olive oil, divided

Directions:
1. In a saucepan over medium heat, heat the 2 teaspoons olive oil. Add the garlic and
 the ginger, sauté for 30 seconds, quickly add the soy sauce and the water before the
garlic scorches.
2. Add the sweetener and the pepper flakes, if using. Increase the heat and simmer for
about 3-4 minutes or until the sauce thickens. Remove from the heat and set aside.
3. Ina Ziploc bag, toss the beef strips and the arrowroot flour until the meat are evenly
coated.
4. In a large frying pan or wok, heat the remaining 2 tablespoons of olive oil until it’s
hot but not smoking. Add the beef and stir-fry for 2 minutes until the edges begins to
darken.
5. Remove the meat from the pan and clean the pan. Be careful since the pan is hot.
Return the pan to the heat, add the meat and simmer for 1 minute.
6. Add the sauce in the pan and cook for 1 minute, constantly stirring.
7. Add the green onions, cook for 1 minute more.
8. Transfer to a serving plate, leaving the excess sauce in the pan. Serve.
 Indonesian Grilled Sambal Chicken

Serves: 4
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 309 g

Calories: 462
Total Fat: 13.8 g
Saturated Fat: 3.3 g Trans. Fat: 0 g
Cholesterol: 175 mg
Sodium: 1995 mg
Potassium: 522 mg
Total Carbohydrates: 15.1 g
Dietary Fiber: 3.3 g Sugar: 0.8 g
Sugar: 67.4 g
Vitamin A: 1% Vitamin C: 2%
Calcium: 4% Iron: 14%

Ingredients:
• 8-10 pre-soaked skewers, optional
• 2 1/2 pounds chicken thighs (boneless, skinless)

For the marinade:

• 1/8 cup vegetable oil
• 3 cloves garlic
• 1/4 cup Sriracha
• 1/4 cup sambal oelek (or red chili paste), plus 1-2 teaspoons more to taste
• 1/4 cup rice wine vinegar
• 1/4 cup fish sauce
• 1/2 cup brown sugar
• 1 tablespoon soy sauce (coconut aminos or tamari)
• 1 1/2 tablespoons fresh ginger, sliced
Optional garnish:
• Roasted peanuts, crushed
• Mint leaves, fresh
• Scallions, sliced
Directions:

1. If you are using skewers, then cut your chicken into small bite-sized pieces. If not,
leave them whole. Place the chicken in a bowl or gallon Ziploc bag.
2. Except for the sambal oelek put the remaining ingredients in your blender. Blend
until the mixture is smooth. Stir in the chili paste until combined. Pour the marinade
in the Ziploc or bowl with the chicken. Marinate for at least 15 minutes or if desired,
overnight.
3. Preheat the grill to medium-high.
4. If using skewers, skewer them. Transfer the marinated chicken in another container,
shaking the excess marinade.
5. Transfer the marinade in a small-sized pot, simmer over low heat for about 5-10
minutes until the mixture is reduced and thick. This will be the baste.
6. Place the chicken into the greased preheated grill. Cover and cook for about 5
minutes or more until seared with grill marks. Turn the meat over, baste, and cover.
Cook again until seared. When both sides of the meat is seared and basted, move to
the upper rack or turn the heat to low; continue cooking.
7. Serve garnished with scallions, mint, and peanuts.
 Asian Meatball Noodle Soup

Serves: 6 servings
Prep. Time: 15 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 380 g

Calories: 204
Total Fat: 7.9 g
Saturated Fat: 1.7 g Trans. Fat: 0 g
Cholesterol: 82 mg
Sodium: 1515 mg
Potassium: 685 mg
Total Carbohydrates: 6.3 g
Dietary Fiber: 1.9 g Sugar: 2.0 g
Sugar: 26.6 g
Vitamin A: 43% Vitamin C: 25%
Calcium: 8% Iron: 13%

Ingredients:
For the meatballs:
• 16 ounces ground pork (or turkey)
• 1 egg
• 1 tablespoon coconut aminos or tamari
• 1 teaspoon ginger, minced
• 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt
• 1/3 cup almond flour
• 1/3cup scallions, chopped

For the broth:

• 1 tablespoon coconut aminos or tamari
• 1 tablespoon fish sauce
• 1 teaspoon garlic, minced
 • 1 teaspoon sesame oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon red pepper flakes
• 2 cups water
• 2 tablespoons ginger, minced
• 4 cups (32 ounces) chicken broth

To assemble the soup:

• 1/2 cup cilantro, chopped
• 1/2 cup scallions, chopped
• 1/4 cup carrot, shredded
• 1/4 cup radish sticks
• 2 cups shredded Napa cabbage
• 3 cups shirataki noodles, drained, rinsed
• 6 lime wedges

Directions:
For the meatballs:
1. Combine all of the ingredients together in a medium mixing bowl. Thoroughly
incorporate the ingredients.
2. Form into 24 pieces bite-sized meatballs.
3. Place the balls on a baking sheet and bake at 375F for about 12 minutes or until
cooked through.

For the broth:

1. In a medium saucepan, heat the sesame oil. When the oil is hot, add the ginger and
the garlic. Cook for about 1 minute or until sizzling and fragrant.
2. Add the broth, soy sauce, water, fish sauce, salt, and pepper flakes. Bring to a boil
and then simmer for at least 10 minutes.
3. Strain the broth, removing any solids, and then return to the pan.
4. Taste and adjust the seasoning to taste. Bring to a boil before serving.

To assemble the soup:

1. Place 1/2 cup of the noodles into a soup bowl. Top with 4 pieces meatballs, a
handful of cabbage, a pinch of carrot, radish, cilantro, and scallions.
2. Ladle about 1 cup of the VERY HOT BROTH into the bowl.
3. Allow to sit for 2 minutes until the ingredients are heated through.
4. Squeeze a lime of wedge over the soup. Serve.
 Kung Pao Meatballs

Serves: 4
Prep. Time: 20 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 204 g

Calories: 361
Total Fat: 21.2 g
Saturated Fat: 11.4 g Trans. Fat: 0 g
Cholesterol: 124 mg
Sodium: 1134 mg
Potassium: 733 mg
Total Carbohydrates: 8.8 g
Dietary Fiber: 2.6 g Sugar: 1.2 g
Sugar: 36.5 g
Vitamin A: 8% Vitamin C: 4%
Calcium: 4% Iron: 17%

Ingredients:
For the meatballs:
• 1 lb (16 ounces) ground pork (chicken or turkey)
• 1 egg
• 1 tablespoon coconut aminos or tamari
• 1/2 teaspoon garlic powder
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon salt
• 1/4 cup almond flour
• 1/4 teaspoon ginger powder
• 2 tablespoons peanuts, finely chopped (or cashews)
• 2 tablespoons scallions, chopped
• 2 tablespoons coconut oil or light olive, for frying

For the sauce:

 • 3 tablespoons peanuts, roughly chopped (or cashews)
• 2 tablespoons coconut aminos or tamari
• 2 tablespoon granulated sugar substitute (or 3 packets stevia)
• 1/4 teaspoon xanthan gum
• 1/4 cup water
• 1 teaspoon white vinegar
• 1 teaspoon red pepper flakes
• 1 tablespoon thinly sliced ginger
• 1 tablespoon light olive or coconut oil
• 1 scallion, sliced
• 1 clove garlic, thinly sliced

Directions:
For the Meatballs:
1. In a medium mixing bowl, combine the ground pork, egg, almond flour, ginger, garlic
powder, aminos or tamari, scallions, red pepper flakes, peanuts, and salt. Mix
thoroughly and form into 16 meatballs.
2. Heat the oil in a non-stick pan. Fry the meatballs for about3 minutes each side or
until cooked through.
3. Remove the meatballs and set aside.

For the Sauce:

1. Wipe the non-stick pan where you cooked the meatballs. Heat 1 tablespoon oil over
medium-high heat.
2. Add the ginger and the garlic. Cook for about 1 minute or until fragrant.
3. Reduce the heat, add the water, vinegar, soy sauce, sweetener, red pepper flakes,
and xanthan gum. Whisk until the xanthan is dissolved. Taste and adjust the salt,
sweetener, and pepper flakes as desired.
4. Add the peanuts, scallions, and the meatballs to the pan.
5. Toss to coat and cook for 2 minutes. If the sauce becomes too thick, add 1
tablespoon water. Serve hot.
 Orange Chicken

Serves: 4
Prep. Time: 10 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 356 g

Calories: 600
Total Fat: 32.0 g
Saturated Fat: 17.7 g Trans. Fat: 0 g
Cholesterol: 202 mg
Sodium: 1399 mg
Potassium: 730 mg
Total Carbohydrates: 7.4 g
Dietary Fiber: 2.1 g Sugar: 3.0 g
Sugar: 68 g
Vitamin A: 4% Vitamin C: 28%
Calcium: 5% Iron: 31%

Ingredients:
• 2 lbs (32 ounces) chicken thighs, boneless, skinless, chopped into bite-sized
pieces
• 1/4 cup coconut flour
• 1 tablespoon arrowroot flour
• 3 tablespoons coconut oil
• Salt and pepper

For the sauce:

• 1 1/2 teaspoons orange extract
• 1 cup water
• 1 tablespoon ginger, chopped
• 1 tablespoon orange zest
• 1/2 teaspoon ground coriander
• 1/4 cup orange juice
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon sesame seeds
• 2 tablespoons coconut aminos or tamari
• 2 tablespoons fish sauce
• 2 tablespoons scallions, chopped
• 2 teaspoons sweetener (1 packet stevia)
Directions:

1. Combine the coconut flour and the arrowroot flour in a medium mixing bowl; season
with salt and pepper. Add the chicken to the flour mixture, toss to coat until well
coated.
2. In a large sauté pan, heat the coconut oil. In small batches, cook the chicken until
golden brown and no longer pink. Transfer the cooked chicken to bowl or plate.
3. Meanwhile, combine the orange juice, ginger, soy sauce, fish sauce, sweetener,
orange extract, water, and coriander in a blender until smooth. Pour the mixture into
the sauté pan; cook until the mixture is reduced by half. Add the chicken to the
saucepan; stir to coat. Cook for about 2 minutes.
4. Add the orange zest, scallions, pepper flakes, and sesame seeds. Cook for another 1
minute. Remove from heat. Garnish with more orange zest, if desired. Serve.
 Ahi Tuna Salad

Serves: 2
Prep. Time: 15 minutes, plus 30 minutes marinating
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 427 g

Calories: 559
Total Fat: 32.6 g
Saturated Fat: 6.3 g Trans. Fat: 0 g
Cholesterol: 85 mg
Sodium: 105 mg
Potassium: 961 mg
Total Carbohydrates: 11.4 g
Dietary Fiber: 1.8 g Sugar: 5.0 g
Sugar: 55.8 g
Vitamin A: 103% Vitamin C: 25%
Calcium: 11% Iron: 18%

Ingredients:
For the tuna:
• 2 ahi tuna steaks
• 1 teaspoon fresh ginger, minced
• 1 tablespoon lime juice
• 1 garlic clove, minced
• 3 tablespoons olive oil

For the dressing:

• 1/4 cup Greek yogurt
• 1 teaspoon wasabi
• 1 tablespoon lime juice
• 1 tablespoon chives, chopped
For the salad:
• 1 cucumber, chopped
• 2 cups arugula
• 1/4 cup cilantro, chopped
• 1/4 red onion, chopped
Directions:

1. Combine the last 4 ingredients into a bowl. Add the tuna and marinate in the
refrigerator for 30 minutes.
2. After marinating the tuna, heat a non-stick skillet over medium heat. Put the tuna and
sear for about 1-2 minutes. Flip and continue cooking for another 1-2 minutes.
Remove from the pan; let sit on a plate for 5 minutes.
3. Meanwhile, prepare the salad. Mix all of the dressing ingredients in a small bowl
and set aside.
4. Mix all of the salad ingredients together; divide onto 2 plates.
5. Slice the tuna steaks and place on top of the salad. Drizzle each serve with 1/2 of the
dressing.
 Dan Dan Noodles with Chicken and Baby Bok Choy

Serves: 6
Prep. Time: 30 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 275 g

Calories: 284
Total Fat: 18.5 g
Saturated Fat: 3.2 g Trans. Fat: 0 g
Cholesterol: 36 mg
Sodium: 304 mg
Potassium: 524 mg
Total Carbohydrates: 10.6 g
Dietary Fiber: 3.1 g Sugar: 3.1 g
Sugar: 20.7 g
Vitamin A: 729% Vitamin C: 77%
Calcium: 14% Iron: 20%

Ingredients:
• 1 large (about 10 ounces) chicken breast, boneless, skinless, trimmed
• 1 lb (16 ounces) baby bok choy, halved or quartered lengthwise
• 1 1/4 cups chicken broth, low-sodium, divided
• 1 tablespoon Chinese black vinegar
• 1/4 cup peanut butter, natural
• 1/4 teaspoon red pepper, crushed
• 1/4 teaspoon sugar
• ¾ cup (12 ounces) zucchini
• 2 tablespoons garlic, chopped
• 2 tablespoons soy sauce, reduced-sodium
• 2 tablespoons toasted sesame seeds
• 2 teaspoons hot chili oil
• 2 teaspoons toasted sesame oil
• 3 scallions, coarsely chopped
• 3 tablespoons fresh ginger, chopped, divided
 • 3 tablespoons peanut oil or canola oil, divided

Directions:
1. In a small saucepan, combine the chicken, 1 cup of the broth, and 1 tablespoon of the
ginger. Bring the mixture to a simmer over medium-high heat. Cover and reduce the
heat to maintain simmer. Cook for about 15 minutes, turning once or twice, until the
meat reaches 165F when an instant read thermometer inserted in the thickest part of
the chicken.
2. Transfer the chicken to a clean cutting board. Save the cooking liquid in the pan.
When cool enough to handle, shred the chicken meat. Set aside. Add the soy sauce,
vinegar, peanut butter, sugar, chili oil, and the remaining 1/4 cup broth to the cooking
liquid in the pan. Whisk until well combined. Set aside.
3. Cut the end parts of zucchinis and spiralizer.
4. Heat a 14-inch flat-bottomed large cast-iron skillet or carbon-steel wok over
medium-high heat. Add 1 1/2 tablespoons of peanut oil. Swirl to coat. When smoke
appears, add 2 tablespoons of the ginger, garlic, and red pepper. Stir-fry for 10-20
seconds until fragrant but not browned. Stir the fried ginger mixture into the peanut
sauce in the pan. Bring to simmer over medium heat. Remove from the heat.
5. Return the same skillet or wok over high heat. Add the remaining 1 1/2 tablespoons
peanut oil. Swirl to coat. When smoke appears, add the bok choy. Stir-fry for about
1-2 minutes until crisp tender. Remove from the heat.
6. Add the zoodles to the bok choy. Gently toss to combine.
7. Transfer to a large shallow serving bowl. Top the noodles with the chicken.
8. Reheat the peanut sauce, if desired, and then pour over the zoodles.
9. Drizzle with sesame oil and then sprinkle with scallions and sesame seeds.
10. Toss together. Serve.
 Sesame-Crusted Chicken Tenders with Spicy Asian Dipping Sauce

Serves: 3
Serving Size: 4 tenders
Prep. Time: 10 minutes, plus 1 hour refrigerating
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 248 g

Calories: 633
Total Fat: 42.8 g
Saturated Fat: 7.5 g Trans. Fat: 0 g
Cholesterol: 135 mg
Sodium: 1319 mg
Potassium: 586 mg
Total Carbohydrates: 10.9 g
Dietary Fiber: 4.5 g Sugar: 1.8 g
Sugar: 52.8 g
Vitamin A: 5% Vitamin C: 4%
Calcium: 32% Iron: 40%

Ingredients:
For the dipping sauce:
• 1 garlic clove, crushed
• 1 red Serrano chili, finely diced
• 1 tablespoon sesame oil
• 1/2 teaspoon ginger, ground
• 1/2 teaspoon red pepper flakes
• 1/4 cup soy sauce, low-sodium
• 2 tablespoons apple cider vinegar

For the chicken tenders:

• 12 pieces (about 16 ounces) chicken tenders
• 1 egg white
• 3/4 cup sesame seeds
 • 2 tablespoons sesame oil
• Salt and pepper to taste

Directions:
For the dipping sauce:
1. Whisk all of the ingredients in a small mixing bowl. Refrigerate for 1 hour.

For the tenders:

1. Whisk the egg whites in a shallow broth until slightly frothy. Spread the sesame
seeds on a plate.
2. With a paper towel, pat the tenders dry; lightly season with salt and pepper. Dip
each tender in the egg white, and then dredge in sesame seeds. Shake off any excess.
3. In a large skillet, heat the oil over medium high heat until shimmering but not
smoking.
4. Place the tenders in the skillet. Cook for about 4 minutes each side or until brown.
Depending on the size on your skillet, you may need to cook in batches.
5. Place the tenders on a paper towel lined plate. Serve with the dipping sauce.
 Spicy Soy Sauce Grilled Pork Tenderloin

Serves: 4-6
Prep. Time: 10 minutes, plus 2 hours marinating
Cooking Time: 10 minutes

Nutritional Facts
Serving Size: 193 g

Calories: 288
Total Fat: 9.5 g
Saturated Fat: 2.5 g Trans. Fat: 0.1 g
Cholesterol: 124 mg
Sodium: 629 mg
Potassium: 768 mg
Total Carbohydrates: 4.2 g
Dietary Fiber: 1.1 g Sugar: 0.0 g
Sugar: 45.5 g
Vitamin A: 1% Vitamin C: 1%
Calcium: 2% Iron: 14%

Ingredients:
• 1 ½ lbs (24 ounces) pork tenderloin, fat trimmed, cut into 1-inch-thick
medallions

For the marinade:

• 1 fresh red Thai chili or cayenne chili pepper, stemmed, seeded, minced
• 1 large clove garlic, peeled, minced or finely grated
• 1 tablespoon fresh ginger, finely grated
• 1 tablespoon toasted sesame oil
• 1/4 cup soy sauce, reduced-sodium
• 2 tablespoons sugar (3 packets stevia or any low carb sweetener equivalent)

Directions:
1. Whisk the soy sauce and the sweetener in a medium mixing bowl until the sweetener
 is completely dissolved. Stir in the oil, chili, ginger, and garlic.
2. Place the pork in a Ziploc bag. Pour the marinade mixture into the bag and seal,
squeezing as much of the air out of the bag.
3. Turn and toss the bag to coat the pork medallions with the marinade. Refrigerate for
2 hours, turning the bag once to redistribute the marinade.
4. Preheat the grill to medium.
5. Remove the pork from the marinade, discarding the marinade.
6. Grill the medallions for about 3-5 minutes each side or until just cooked through.
 Pork Shoulder Zucchini Ramen

Serves: 6
Prep. Time: 15 minutes
Cook Time: 7 hours, plus 10 minutes

Nutritional Facts
Serving Size: 477 g

Calories: 627
Total Fat: 41.7 g
Saturated Fat: 15.2 g Trans. Fat: 0 g
Cholesterol: 170 mg
Sodium: 3351 mg
Potassium: 1141 mg
Total Carbohydrates: 7.5 g
Dietary Fiber: 2.0 g Sugar: 2.8 g
Sugar: 51.9 g
Vitamin A: 7% Vitamin C: 25%
Calcium: 9% Iron: 24%

Ingredients:
• 2 ½ lbs (40 ounces) pound pork shoulder
• 4 cups chicken broth
• 2 tablespoons chili garlic sauce or fresh Thai chilis, to taste
• 2 cups baby portabellas, sliced
• 1/4 cup rice vinegar
• 1/4 cup fish sauce
• 1/2 cup coconut aminos or tamari
• 1 zucchini, spiralized
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1 tablespoon fresh ginger
• 1 tablespoon Chinese 5-spice, or blend below
• 1 lime, juiced

For serving:
 • 1 large bunch cilantro
• 2 jalapeños, sliced

Spice blend:
• 1/4 teaspoon clove
• 1/2 teaspoon fennel seeds
• 1 teaspoon star anise seeds
• 1 teaspoon lemon pepper
• 1 teaspoon cinnamon

Directions:
1. Put the pork in the bottom of the crockpot.
2. Except for the zoodles, mushrooms, salt and pepper, add all of the ingredients to the
crockpot.
3. Cover and cook for about 7 hours on low.
4. When the 7 hours is almost up, spiralizer the zucchini and slice the mushrooms.
5. After 7 hours, remove the pork from the crockpot, shred with 2 forks. Skim the fat off
the crockpot, if desired.
6. Return the shredded pork to the crockpot. Add the zoodles and the mushrooms.
7. Season with salt and pepper; cook for about 5-10 minutes until the mushrooms are
soft.
8. Serve with cilantro and jalapeños.
Snacks
 Marinated Olives and Feta

Serves: 1 1/2 cups

Serving Size: 2 tablespoons
Prep. Time: 10 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 28 g

Calories: 73
Total Fat: 7 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 1 g

Total Carbohydrates: 2 g
Dietary Fiber: 0 g Sugar: 4.4 g
Sodium: 2 g

Cholesterol: 6 mg
Sodium: 263 mg
Potassium: 14 mg
Vitamin A: 20% Vitamin C: 53%
Calcium: 52% Iron: 31%

Ingredients:
• 1 cup olives, sliced, pitted (mixed Greek or Kalamata)
• 1 teaspoon fresh rosemary, chopped
• 1/2 cup feta cheese, diced, preferably reduced-fat
• 2 garlic cloves, sliced
• 2 tablespoons extra-virgin olive oil
• Freshly ground pepper to taste
• Pinch crushed red pepper
• Zest and juice of 1 lemon

Directions:
1. In a medium mixing bowl, combine all the ingredients; serve.
Notes: You can make this ahead of time and keep in the refrigerator for up to 1 day.
 Date Wraps
Salty prosciutto and sweet dates combine to make a tasty nibble.

Serves: 16
Prep. Time: 10 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 21 g

Calories: 39
Total Fat: 1 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 2 g

Total Carbohydrates: 6 g
Dietary Fiber: 1 g Sugar: 5.3 g
Sodium: 5 g

Cholesterol: 6 mg
Sodium: 137 mg
Potassium: 54 mg
Vitamin A: 0% Vitamin C: 0%
Calcium: 0% Iron: 2%

Ingredients:
• 16 dates, whole, pitted
• 16 prosciutto slices, thin
• Freshly ground pepper, to taste

Directions:
1. Wrap each date with a prosciutto slice. Sprinkle with pepper.
 Tomato, Mozzarella, and Basil Skewers

Serves: 16
Prep. Time: 10 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 131 g

Calories: 46
Total Fat: 3 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 1 g
Dietary Fiber: 0 g Sugar: 3.2 g
Sodium: 1 g

Cholesterol: 8 mg
Sodium: 217 mg
Potassium: 34 mg
Vitamin A: 22% Vitamin C: 28%
Calcium: 6% Iron: 2%

Ingredients:
• 16 cherry tomatoes
• 16 fresh basil leaves
• 16 small mozzarella balls, fresh
• Extra-virgin olive oil, to drizzle
• Coarse salt and freshly ground pepper, to taste

Directions:
1. Onto small skewers, thread the tomatoes, mozzarella, and the basil.
2. Drizzle with olive oil and the season with salt and pepper.
 Herbed Olives

Serves: 16
Serving Size: 4 olives
Prep. Time: 10 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 104 g

Calories: 47
Total Fat: 5 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 0 g

Total Carbohydrates: 1 g
Dietary Fiber: 0 g Sugar: 6.2 g
Sodium: 1 g

Cholesterol: 0 mg
Sodium: 245 mg
Potassium: 0 mg
Vitamin A: 8% Vitamin C: 0%
Calcium: 9% Iron: 19%

Ingredients:
• 3 cups olives (your favorite)
• 1 clove garlic, crushed
• 1/8 teaspoon dried basil
• 1/8 teaspoon dried oregano
• 2 teaspoons extra-virgin olive oil
• Freshly ground pepper, to taste

Directions:
1. In a medium mixing bowl, toss together all the ingredients.
 Eggcetera

Serves: 4
Prep. Time: 5 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 46 g

Calories: 88
Total Fat: 6 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 6 g

Total Carbohydrates: 1 g
Dietary Fiber: 0 g Sugar: 0 g
Sodium: 1 g

Cholesterol: 216 mg
Sodium: 297 mg
Potassium: 63 mg
Vitamin A: 7% Vitamin C: 0%
Calcium: 2% Iron: 5%

Ingredients:
• 4 eggs, sliced, hard-boiled
• 1/2 teaspoon paprika
• 1/2 teaspoon kosher salt
• 1 teaspoon extra-virgin olive oil

Directions:
1. Dip the slices of eggs in the olive oil, then sprinkle with salt and the paprika.
 Sautéed Spinach with Golden Raisins and Pine Nuts

Serves: 2
Prep. Time: 5 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 171 g

Calories: 158
Total Fat: 9 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 6 g

Total Carbohydrates: 16 g
Dietary Fiber: 4 g Sugar: 6.2 g
Sodium: 11 g

Cholesterol: 2 mg
Sodium: 310 mg
Potassium: 804 mg
Vitamin A: 26% Vitamin C: 68%
Calcium: 18% Iron: 24%

Ingredients:
• 1 bag (10-ounce) fresh spinach, tough stems removed
• 1 tablespoon pine nuts
• 1 tablespoon Parmesan cheese, shaved
• 1/8 teaspoon salt
• 2 garlic cloves, minced
• 2 tablespoons golden raisins
• 2 teaspoons balsamic vinegar
• 2 teaspoons extra-virgin olive oil
• Freshly ground pepper, to taste

Directions:
 1. In a large non-stick skillet or a Dutch oven, heat the oil over medium-high heat.
2. Add the raisins, the pine nuts, and the garlic; cook for about 30 seconds, stirring,
until fragrant.
3. Add the spinach, cook for about 2 minutes, stirring, or until just wilted.
4. Remove the skillet from the heat; stir the vinegar in and season with the salt.
5. Sprinkle with the parmesan cheese and pepper; serve immediately.

Notes: Mature spinach have sturdier texture and stands up better when sautéed than
baby spinach. They are also a more affordable choice.
 Sautéed Spinach with Bacon, Red Onion, and Blue Cheese

Serves: 2
Prep. Time: 10 minutes
Cook Time: 5 minutes

Nutritional Facts
Serving Size: 189 g

Calories: 131
Total Fat: 9 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 7 g

Total Carbohydrates: 9 g
Dietary Fiber: 4 g Sugar: 6.2 g
Sodium: 5 g

Cholesterol: 9 mg
Sodium: 292 mg
Potassium: 750 mg
Vitamin A: 267% Vitamin C: 71%
Calcium: 18% Iron: 23%

Ingredients:
• 1 bag (10-ounce) fresh spinach, tough stems removed
• 1 tablespoon blue cheese, crumbled
• 1/2 cup red onion, thinly sliced
• 2 garlic cloves, minced
• 2 strips center-cut bacon, cooked, crumbled
• 2 teaspoons extra-virgin olive oil

Directions:
1. In a large non-stick skillet or Dutch oven, heat the olive oil over medium-high heat.
Add the onion; cook for about 1 minutes, or until starting to soften. Add the garlic;
 cook for about 30 seconds, stirring, until fragrant.
2. Add the spinach; cook for about 2 minutes, stirring, until just wilted. Remove from
the heat and stir in the bacon. Sprinkle the top with the cheese; serve immediately.
 Baked Parmesan Tomatoes

Serves: 4
Prep. Time: 5 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 143 g

Calories: 91
Total Fat: 6 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 6 g
Dietary Fiber: 2 g Sugar: 3.2 g
Sodium: 4 g

Cholesterol: 4 mg
Sodium: 375 mg
Potassium: 363 mg
Vitamin A: 23% Vitamin C: 28%
Calcium: 15% Iron: 3%

Ingredients:
• 1 teaspoon fresh oregano, chopped
• 1/4 cup Parmesan cheese, freshly grated
• 1/4 teaspoon salt
• 4 teaspoons extra-virgin olive oil
• 4 tomatoes, halved horizontally
• Freshly ground pepper, to taste

Directions:
1. Preheat oven to 450F.
2. With the cut side up, place the tomato halves in a baking dish.
3. Top each halve with the cheese, oregano, and seasoning of salt and pepper.
4. Drizzle with the olive oil; bake for about 15 minutes, or until the tomatoes are
tender.

Notes: For easy clean up and to keep your baking sheets in top shape, line them with
foil before every use.
 Roasted Snap Peas and Shallots

Serves: 4
Prep. Time: 5 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 130 g

Calories: 83
Total Fat: 2 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 11 g
Dietary Fiber: 3 g Sugar: 4.5 g
Sodium: 8 g

Cholesterol: 0 mg
Sodium:147 mg
Potassium: 212 mg
Vitamin A: 25% Vitamin C: 11%
Calcium: 5% Iron: 14%

Ingredients:
• 1 large (about 1/4 cup) shallot, halved , thinly sliced
• 1 pound (about 4 cups) sugar snap peas, trimmed
• 1/4 teaspoon salt
• 2 teaspoons extra-virgin olive oil
• Freshly ground pepper, to taste
• 2 pieces bacon, cooked, crumbled (optional)

Directions:
1. Preheat oven to 475F.
2. In a medium mixing bowl, toss the shallot, peas, olive oil, salt and pepper. Transfer
to a baking sheet, arranging in a single layer; roast for about 12-14 minutes, stirring
 once halfway through roasting, until the peas start to brown slightly and tender.
3. If desired, sprinkle with bacon; serve warm.
 Sautéed Green Beans and Cherry Tomatoes

Serves: 4
Prep. Time: 4 minutes
Cook Time: 16 minutes

Nutritional Facts
Serving Size: 218 g

Calories: 71
Total Fat: 3 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 11 g
Dietary Fiber: 5 g Sugar: 6.8 g
Sodium: 6 g

Cholesterol: 0 mg
Sodium: 157 mg
Potassium: 379 mg
Vitamin A: 27% Vitamin C: 47%
Calcium: 5% Iron: 8%

Ingredients:
• 1 1/2 cups cherry tomatoes, halved
• 1 pound green beans, trimmed
• 1 tablespoon balsamic vinegar
• 1/2 cup water
• 2 garlic cloves, minced
• 2 teaspoons extra-virgin olive oil, divided
• Salt and freshly ground pepper, to taste

Directions:
1. In a large skillet, heat 1 teaspoon of the olive oil over medium heat. Add the green
beans; cook for about 2-3 minutes, or until seared in some spots. Add the water,
 cover, adjust heat to medium, and cook for about 3 minutes, stirring occasionally,
until tender crisp or for 6 minutes for tender. Push the beans to one side of the skillet.
2. Add the remaining 1 teaspoon olive oil. Add the garlic; cook for about 30 seconds,
or until fragrant. Add the tomatoes, cook for about 2-3 minutes, stirring everything,
until the tomatoes start to break down.
3. Remove the skillet from the heat. Stir in the vinegar, salt, and pepper.
 Sautéed Cauliflower and Grape Tomatoes with Pancetta

Serves: 4
Prep. Time: 10 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 176 g

Calories: 124
Total Fat: 9 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 4 g

Total Carbohydrates: 8 g
Dietary Fiber: 3 g Sugar: 3.6 g
Sodium: 5 g

Cholesterol: 5 mg
Sodium: 294 mg
Potassium: 411 mg
Vitamin A: 11% Vitamin C: 93%
Calcium: 4% Iron: 5%

Ingredients:
• 4 cups (1 medium head) cauliflower florets, chopped
• 1 cup grape tomatoes, halved
• 2 tablespoons pancetta, chopped
• 1 tablespoon garlic, minced
• 1/4 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil, divided
• 2 tablespoons water
• 2 teaspoons red wine vinegar
• 2 anchovy fillets, minced (optional)
Directions:
1. In a large non-stick skillet, cook the pancetta over medium heat for about 3-5 minutes
or until it starts to brown.
2. With a slotted spoon, transfer the pancetta to a plate lined with paper towel to drain
excess grease.
3. Add 1 tablespoon of the olive oil to the skillet. Add the cauliflower; cover and cook
for about 4 minutes, stirring occasionally. Add the water and the vinegar; cover and
cook for about 4 minutes, stirring occasionally, until the cauliflower is tender,
brown, and the liquid has evaporated. Add the remaining 1 tablespoon olive oil, then
the tomatoes, garlic, parsley, (if using) anchovies, salt and the pepper; cook for
about 2 minutes, or until the garlic is soft. Transfer to a serving platter and top with
the crispy pancetta.
 Broccoli with Pine Nuts and Caramelized Onions

Serves: 4
Serving Size: 3/4 cup
Prep. Time: 5 minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 130 g

Calories: 158
Total Fat: 7 g
Saturated Fat: 1 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 9 g
Dietary Fiber: 3 g Sugar: 5.9 g
Sodium: 6 g

Cholesterol: 0 mg
Sodium: 166 mg
Potassium: 328 mg
Vitamin A: 11% Vitamin C: 139%
Calcium: 6% Iron: 5%

Ingredients:
• 4 cups broccoli florets
• 1 cup (about 1 medium) onion, chopped
• 1/4 teaspoon salt, or to taste
• 2 teaspoons balsamic vinegar
• 2 teaspoons extra-virgin olive oil
• 3 tablespoons pine nuts, (or slivered almonds, chopped)
• Freshly ground pepper, to taste

Directions:
1. In a dry medium skillet, toast the pine nuts over medium-low heat for about 2-3
 minutes, stirring constantly, until fragrant and lightly browned; transfer to a small
bowl to cool.
2. Into the same skillet, heat the olive oil over medium heat. Add the onion and the salt;
cook for about 15-20 minutes, stirring occasionally, until golden brown and soft.
Adjust the heat as necessary.
3. Meanwhile, steam the broccoli for about 4-6 minutes, until just tender; transfer to a
large bowl. Add the toasted nuts, caramelized onions, vinegar, and pepper; toss to
coat and serve immediately.
 Balsamic and Parmesan Roasted Cauliflower

Serves: 4
Prep. Time: 5 minutes
Cook Time: 30 minutes

Nutritional Facts
Serving Size: 244 g

Calories: 149
Total Fat: 10 g
Saturated Fat: 3 g Trans. Fat: 0 g
Sugar: 7 g

Total Carbohydrates: 10 g
Dietary Fiber: 4 g Sugar: 4.8 g
Sodium: 6 g

Cholesterol: 7 mg
Sodium: 364 mg
Potassium: 490 mg
Vitamin A: 5% Vitamin C: 155%
Calcium: 30% Iron: 6%

Ingredients:
• 1 teaspoon dried marjoram
• 1/2 cup Parmesan cheese, finely shredded
• 1/4 teaspoon salt
• 2 tablespoons balsamic vinegar
• 2 tablespoons extra-virgin olive oil
• 8 cups (about 1 large head) cauliflower florets, cut into 1-inch thick slices
• Freshly ground pepper to taste

Directions:
1. Preheat oven to 450F.
2. In a large mixing bowl, toss the cauliflower, marjoram, oil, salt, and pepper. In a
large rimmed baking sheet, spread the cauliflower mixture; roast for about 15-20
 minutes, or until beginning to brown at the bottom and soften.
3. Toss with the vinegar and then sprinkle with cheese. Return to the oven; roast for
about 5-10 minutes, or until the moisture has evaporated and the cheese is melted.
 Provençal Summer Vegetables

Serves: 6
Serving Size: About 2/3 cup
Prep. Time: 25 minutes
Cook Time: 1 hour, 40 minutes

Nutritional Facts
Serving Size: 271 g

Calories: 185
Total Fat: 12 g
Saturated Fat: 3 g Trans. Fat: 0 g
Sugar: 5 g

Total Carbohydrates: 13 g
Dietary Fiber: 4 g Sugar: 6.0 g
Sodium: 9 g

Cholesterol: 9 mg
Sodium: 323 mg
Potassium: 457 mg
Vitamin A: 27% Vitamin C: 40%
Calcium: 18% Iron: 9%

Ingredients:
• 1 small eggplant, cut into 1/4-inch thick slices
• 1 small zucchini or summer squash (or both), cut diagonally into 1/4-inch
slices
• 1 tablespoon fresh marjoram, chopped (or 1 teaspoon dried)
• 1/2 cup dry white wine
• 1/2 teaspoon freshly ground pepper, divided
• 1/2 teaspoon salt, divided
• 1/3 cup Pecorino Romano cheese, finely shredded (or Parmesan cheese)
• 2 cups leeks, rinsed, well drained, thinly sliced
• 3 large (about 1 1/2 pounds) tomatoes, cut into 1/4-inch thick slices
 • 4 tablespoons extra-virgin olive oil, divided
• 5 garlic cloves, thinly sliced

Directions:
1. Preheat oven to 425F.
2. In a large skillet, heat 2 tablespoons of the olive oil over medium heat. Add the leek,
1/4 teaspoon salt, and 1/4 teaspoon pepper; cook for about6 minutes, stirring, until
soft and starting to brown. Add the wine; cook for 1 minute, stirring. Transfer the
mixture to a shallow 2-quart baking dish.
3. In an alternating shingle pattern, layer the tomatoes, zucchini, and eggplant slices
over the leek mixture, overlapping them a bit. (Save any extra vegetable slices for
another use.) Sprinkle with the remaining 1/4 teaspoon salt and 1/4 teaspoon
pepper. Drizzle with the remaining 2 tablespoons of olive oil; bake for 1 hour and
15 minutes. Sprinkle the top with the cheese and the marjoram; continue baking for
15 minutes more, until the vegetables are very tender and the edges are browned.
Before serving, let cool for 5 minutes.
 Garlic-Lemon Marinated Shrimp

Serves: 12
Serving Size: 3/4 cup
Prep. Time: 9 minutes
Cook Time: 1 minutes

Nutritional Facts
Serving Size: 56 g

Calories: 73
Total Fat: 3 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 10 g

Total Carbohydrates: 1 g
Dietary Fiber: 0 g Sugar: 0.8 g
Sodium: 1 g

Cholesterol: 92 mg
Sodium: 154 mg
Potassium: 108 mg
Vitamin A: 5% Vitamin C: 7%
Calcium: 5% Iron: 1%

Ingredients:
• 1 1/4 pounds shrimp, cooked
• 1/2 teaspoon kosher salt
• 1/2 teaspoon pepper
• 1/4 cup lemon juice
• 1/4 cup fresh parsley, minced
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons garlic, minced

Directions:
1. In a small skillet, place the oil and the garlic; cook for about 1 minute over
medium heat until fragrant. Add the lemon juice, the parsley, salt, and pepper.
2. Put the shrimp in a large bowl, add the lemon juice mixture, and toss. Chill in
the refrigerator until ready to serve.
 Sicilian Marinated Olives

Serves: 2
Prep. Time: 40 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 180 g

Calories: 108
Total Fat: 11 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 0 g

Total Carbohydrates: 1 g
Dietary Fiber: 2 g Sugar: 0.6 g
Sodium: >1 g

Cholesterol: 0 mg
Sodium: 260 mg
Potassium: 26 mg
Vitamin A: 24% Vitamin C: 19%
Calcium: 16% Iron: 29%

Ingredients:
• 1 1/2 cups green olives, unpitted
• 1 medium stalk celery, coarsely chopped
• 1 small fresh green or red chili pepper, thinly sliced
• 1 teaspoon white wine vinegar
• 1/8 teaspoon dried oregano, preferably Greek or Sicilian
• 2 garlic cloves, peeled, thinly sliced
• 2 tablespoons extra-virgin olive oil
• 3 tablespoons flat-leaf parsley, chopped, divided

Directions:
 1. In a colander, rinse the olives, gently tossing them under running water. Dry
in a clean kitchen towel then transfer to a bowl. Add the olive oil; toss gently to coat.
2. Add the garlic, celery, chili, vinegar, and 2 tablespoons of the parsley; toss
again. Let stand for 30 minutes at room temperature.
3. Transfer to a serving plate. Sprinkle with the remaining parsley and the
oregano, crumbling the oregano between your fingers to bring the flavor out.

Notes: Prepare up through Step 2, cover, and then refrigerate for up to 3 days. When
ready to serve, let stand at room temperature for 30 minutes then finish with Step 3.
 Roasted Eggplant and Feta Dip

Serves: 12
Prep. Time: 15 minutes
Cook Time: 25 minutes

Nutritional Facts
Serving Size: 63 g

Calories: 75
Total Fat: 6 g
Saturated Fat: 2 g Trans. Fat: 0 g
Sugar: 2 g

Total Carbohydrates: 4 g
Dietary Fiber: 2 g Sugar: 1.9 g
Sodium: 2 g

Cholesterol: 6 mg
Sodium: 129 mg
Potassium: 121 mg
Vitamin A: 6% Vitamin C: 18%
Calcium: 4% Iron: 1%

Ingredients:
• 1 medium (about 1 pound) eggplant
• 1 small red bell pepper, finely chopped
• 1 tablespoon flat-leaf parsley, finely chopped
• 1/2 cup feta cheese, crumbled, preferably Greek
• 1/2 cup red onion, finely chopped
• 1/4 cup extra-virgin olive oil
• 1/4 teaspoon cayenne pepper, or to taste
• 1/4 teaspoon salt
• 2 tablespoons fresh basil, chopped
• 2 tablespoons lemon juice
• 1 small chili pepper (jalapeño), seeded, minced (optional)
 • Pinch of sugar (optional)

Directions:
1. Place the oven rack 6 inches from the source of heat and preheat broiler.
2. Line a baking pan with foil. Place the eggplant in the pan and with a fork,
poke a few holes all over it to allow steam to vent. Broil for 14-18 minutes, turning
with tongs every 5 minutes, until the skin is charred and a knife or fork goes in easily
when inserted. Transfer to a cutting board, let cool enough to handle.
3. In a medium bowl, put the lemon juice.
4. Cut the eggplant lengthwise into halves. Scrape the flesh into the bowl with
lemon juice; toss to prevent the eggplant flesh from discoloring. Add the olive oil;
stir with fork until the oil is absorbed. The eggplant should be slightly chunky.
5. Stir in the feta, bell pepper, onion, (if using) chili pepper, cayenne, parsley,
basil, and salt; taste and add low-carb sugar if needed.

Notes: Cover the bowl and keep in the refrigerator for up to 2 days.
 Japanese Sesame and Soy Edamame

Serves: 2
Prep. Time: 1 minute
Cook Time: 4 minutes

Nutritional Facts
Serving Size: 92 g

Calories: 232
Total Fat: 18.7 g
Saturated Fat: 2.5 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 238 mg
Potassium: 471 mg
Total Carbohydrates: 8.5 g
Dietary Fiber: 3.2 g Sugar: 0.0 g
Sugar: 9.9 g
Vitamin A: 3% Vitamin C: 36%
Calcium: 15% Iron: 15%

Ingredients:
• 1 1/2 cup (about 150 g) edamame pods
• 1 teaspoon soy sauce
• 2 tablespoons toasted sesame oil
• Salt and pepper, to taste

Directions:
1. Boil the edamame for 5 minutes. Drain in cold water and then dry with paper towel.
2. In a pan over high heat, add the sesame oil.
3. When the oil is almost smoking hot, add the edamame pods and fry for about 3-4
minutes, or until the pods are slightly charred.
4. Add the soy sauce. Stir until the sauce has evaporated.
5. Season with salt and then season generously amount of black pepper.
6. Serve immediately hot or refrigerate to enjoy cold. They are delicious hot or cold.
 Asian Peanut Dip

Serves: 8
Serving Size: 2 tablespoons
Prep. Time: 5 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 37 g

Calories: 117
Total Fat: 8.4 g
Saturated Fat: 1.8 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 229 mg
Potassium: 141 mg
Total Carbohydrates: 7.5 g
Dietary Fiber: 1.0 g Sugar: 5.0 g
Sugar: 4.9 g
Vitamin A: 0% Vitamin C: 2%
Calcium: 1% Iron: 10%

Ingredients:
• 1 garlic clove, crushed
• 1/2 cup peanut butter, natural creamy
• 1/3 cup silken tofu, reduced-fat, firm
• 2 tablespoons lime juice, freshly squeezed
• 2 tablespoons soy sauce, low-sodium
• 3 tablespoons brown sugar (5 packets stevia or any low cab sweetener
equivalent)

Directions:
1. Put all of the ingredients in a blender. Process until the mixture is smooth.
2. Serve with tender raw vegetables, such as cucumber, pea pods, slightly steamed,
broccoli florets, carrot sticks, and sugar snap peas.
3. Store in an airtight and keep in the refrigerator for up to 2 days.
 Almond Cookies

Serves: 30 cookies
Prep. Time: 50 minutes
Cook Time: 45 minutes

Nutritional Facts
Serving Size: 20 g

Calories: 99
Total Fat: 6 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 3 g

Total Carbohydrates: 3.2 g

Dietary Fiber: 1.6 g Sugar: 0 g
Sodium: 1.6 g

Cholesterol: 0 mg
Sodium: 15 mg
Potassium: 86 mg
Vitamin A: 0% Vitamin C: 0%
Calcium: 2% Iron: 4%

Ingredients:
• 1/2 cup (3:1 ratio of almond flour and coconut flour)
• 1/2 cup pine nuts
• 1/8 teaspoon salt
• 2 cups whole almonds
• 3 large egg whites, lightly beaten
• 3/4 cup sugar or 18 packets stevia

Directions:
1. Preheat oven to 350F.
2. Line 2 baking sheets with parchment paper.
 3. Put the pine nuts and the almonds in a small baking pan; bake for about 8
minutes or until fragrant. Let cool for 5 minutes, transfer to a food processor, and
sugar; process until the mixture is coarse cornmeal in texture. Transfer to a bowl.
Add the egg whites, flour mixture, and salt. Stir to combine well.
4. Damp hands and roll the dough into walnut-sized balls, about 1 tablespoon.
Place into the prepared baking sheet, arranging them 1-inch apart from each other.
Press lightly to slightly flatten each ball, and then pinch one side to create a cone-
like shape.
5. One baking sheet at a time; bake for about 12-14 minutes, until the cookies
are barely colored and the centers are still moist. Transfer to a wire rack, let cool
completely.

Notes: Store them in an airtight container with parchment paper between each cookie
and keep for up to 4 days.
 Italian Hazelnut Cookies

Serves: 30 cookies
Prep. Time: 30 minutes
Cook Time: 90 minutes

Nutritional Facts
Serving Size: 18 g

Calories: 88
Total Fat: 5 g
Saturated Fat: 0 g Trans. Fat: 0 g
Sugar: 2 g

Total Carbohydrates: 2.9 g

Dietary Fiber: 1.5 g Sugar: 0 g
Sodium: 1.4 g

Cholesterol: 0 mg
Sodium: 46 mg
Potassium: 61 mg
Vitamin A: 0% Vitamin C: 1%
Calcium: 1% Iron: 1%

Ingredients:
• 4 large egg whites
• 2 cups hazelnuts, toasted, skinned
• 1/2 teaspoon salt
• 1 teaspoon vanilla extract
• 1 1/4 cups sugar or 30 packets stevia

Directions:
1. Position 2 oven racks as close to the center of the oven as possible and
preheat the oven to 325F.
2. Line 2 baking sheets with non-stick baking mats or parchment paper.
 3. In a food processor, pulse the nuts and the sugar until finely ground and then
scrape into a large mixing bowl.
4. In a large mixing bowl, beat the salt and egg whites using an electric mixer
on HIGH speed until stiff peaks appear.
5. With a rubber spatula, gently fold the stiffed egg whites to the nut mixture.
Add the vanilla; gently but thoroughly mix until well combined.
6. Scoop 2 tablespoonsful of the batter and drop onto the prepared baking
sheets, arranging them 2 inches apart from each other; bake for about 25-30 minutes,
switching pans front to back and bottom to front hallway through, until golden brown.
7. Let the cookies cool for about 5 minutes on the baking sheets. Gently transfer
them to a wire rack, let cool completely. When the baking sheets are completely
cool, bake the remaining batter.

Notes: Store the cookies in an airtight container for up to 7 days.

Tip: To toast the hazelnuts, put them in a baking sheet and bake for 7-9 minutes at 350F,
stirring occasionally, until fragrant. Let cool for a couple of minutes, then rub clean
kitchen towel to remove the skins.
 Asian Chicken Lettuce Cups

Serves: 6
Prep. Time: 15 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 196 g

Calories: 269
Total Fat: 11.6 g
Saturated Fat: 2.8 g Trans. Fat: 0 g
Cholesterol: 108 mg
Sodium: 415 mg
Potassium: 421 mg
Total Carbohydrates: 3.8 g
Dietary Fiber: 0.9 g Sugar: 1.1 g
Sugar: 36.0 g
Vitamin A: 30% Vitamin C: 6%
Calcium: 3% Iron: 18%

Ingredients:
For the sauce:
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon brown sugar (or 1 1/2 packets stevia or any low carb sweetener
equivalent)
• Small garlic clove, shaved on a citrus zester

For the lettuce cups:

• 4-5 leftover cooked chicken with leftover sauce, shredded
• 1 head Butter or Boston lettuce, washed, leaves separated
• 1 small carrot, peeled and cut into matchsticks
• 2 radishes, sliced
• 1 bunch scallions, sliced
• Freshly chopped cilantro
 • A shake of sesame seeds

Directions:
For the sauce:
1. Whisk together all the sauce ingredients with a fork. Set aside.
For the lettuce cups:
1. In a mixing bowl, shred the chicken with some of the sauce.
2. Add the carrots and the scallions and mix with the chicken.
3. Add more sauce as needed. Adjust to your taste.
4. Spoon the chicken mixture into each lettuce leaves.
5. Sprinkle with sesame seeds. Add a slice of radish and cilantro leaves.
6. Drizzle with more sauce. Serve.
 Asian Garlic Green Beans

Serves: 3
Prep. Time: 10 minutes
Cook Time: 10 minutes

Nutritional Facts
Serving Size: 163 g

Calories: 97
Total Fat: 5.0 g
Saturated Fat: 0.7 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 110 mg
Potassium: 349 mg
Total Carbohydrates: 13.0 g
Dietary Fiber: 5.4 g Sugar: 2.2 g
Sugar: 3.2 g
Vitamin A: 22% Vitamin C: 44%
Calcium: 7% Iron: 10%

Ingredients:
• 1 lb (16 ounces) green beans, trimmed
• 5 garlic cloves, minced
• 1/4 teaspoon red pepper flakes
• 1 teaspoon ginger powder
• 1 tablespoon olive oil
• 1 1/2 teaspoon soy sauce
• Salt and pepper, to taste

Directions:
1. Fill a large pot with water. Bring to boil. Add a generous amount of salt. Add the
green beans. Cook for about 3 minutes, occasionally stirring. Drain and then set
aside.
2. Over medium high heat, heat a large skillet for about 2 minutes. Add the oil and
 swirl to coat the pan. Add the green beans and sauté for about 2-4 minutes or until
they begin to brown.
3. Make a well in the center of the beans. Add the garlic, red pepper flakes, and the
ginger powder. Stir until the green beans are coated with the seasoning and
everything mixed well.
4. Add the soy sauce and then season with salt and pepper.
5. Serve hot and fresh. This dish is makes a great side dish.
 Asian Cucumber Sandwich

Serves: 4
Makes: 12 sandwiches
Serving Size: 3sandwiches
Prep. Time: 30 minutes
Cook Time: 0 minutes

Nutritional Facts
Serving Size: 237 g

Calories: 114
Total Fat: 5.1 g
Saturated Fat: 0.7 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 17 mg
Potassium: 578 mg
Total Carbohydrates: 13.3 g
Dietary Fiber: 3.1 g Sugar: 4.2 g
Sugar: 6.6 g
Vitamin A: 7% Vitamin C: 28%
Calcium: 14% Iron: 13%

Ingredients:
• 24 slices English cucumber, cut into 1/4-inch thick

For the filling:

• 2 teaspoons mint, snipped
• 2 tablespoons red radish, grated
• 1/2 teaspoon wasabi paste
• 1/2 teaspoon sesame oil
• 1/2 teaspoon seasoned rice vinegar
• 1/2 cup edamame, cooked, shelled, mashed
• 1 tablespoon sliced almonds, chopped
• 1 tablespoon plain yogurt
• 1 tablespoon green onion, minced
Garnish:
• Black sesame seeds

Directions:
1. In a small bowl, mix together all of the filling ingredients until well incorporated.
2. Top half of a cucumber with the mixture and then top with another cucumber slice.
Press down lightly.
3. Sprinkle the rim of each sandwich with sesame seeds.
 Spicy Asian Chicken Lettuce Snacks

Serves: 12
Prep. Time: 15 minutes
Cook Time: 15 amounts

Nutritional Facts
Serving Size: 67 g

Calories: 109
Total Fat: 4.1 g
Saturated Fat: 1.0 g Trans. Fat: 0 g
Cholesterol: 34 mg
Sodium: 120 mg
Potassium: 217 mg
Total Carbohydrates: 6.0 g
Dietary Fiber: 0.6 g Sugar: 0.6 g
Sugar: 11.7 g
Vitamin A: 2% Vitamin C: 6%
Calcium: 1% Iron: 5%

Ingredients:
• 1 head of Butter or Boston lettuce, washed, leaves separated
• 1 lb (16 ounces) ground chicken
• 1 red long chili peppers, deseeded, finely sliced, to serve
• 1 tablespoon peanut oil
• 1/2 cup bamboo shoots, chopped
• 1/2 cup cilantro, roughly chopped, plus more to serve
• 1/2 cup water chestnuts, drained, chopped
• 1/3 cup oyster sauce
• 1/3 cup tomato sauce
• 2 garlic cloves, crushed
• 3 pieces ginger, grated
• Lime wedges, optional, to serve
Directions:

1. In a large frying pan or wok, heat the peanut oil over high heat.
2. Stir-fry the ginger and the garlic for 1 minute or until fragrant.
3. Add the chicken. Stir-fry for 3-5 minutes or until browned, breaking the lumps with a
wooden spoon.
4. Stir in the oyster and tomato sauce, the bamboo shoots, water chestnuts. Remove
from heat.
5. Stir in the cilantro. Spoon the mixture into the lettuce leaves.
6. Arrange on a serving plate. Top each with the extra cilantro and chili pepper.
7. Serve with lime wedges, if using.
 Asian Kale Chips

Serves: 4
Prep. Time: 15 minutes
Cook Time: 15 minutes

Nutritional Facts
Serving Size: 60 g

Calories: 48
Total Fat: 1.9 g
Saturated Fat: 2.7 g Trans. Fat: 0 g
Cholesterol: 0 mg
Sodium: 172 mg
Potassium: 291 mg
Total Carbohydrates: 6.6 g
Dietary Fiber: 1.1 g Sugar: 0 g
Sugar: 2.0 g
Vitamin A: 174% Vitamin C: 113%
Calcium: 9% Iron: 7%

Ingredients:
• 1 bunch (8 ounces) fresh kale, ribs removed, leaves torn into 1-to 2-inch
pieces
• 1 teaspoon gingerroot, freshly grated
• 1 teaspoon sesame oil
• 2 teaspoons sesame seed, toasted
• 1/4 teaspoon salt

Directions:
1. Heat the oven to 350F. Spray 1-2 pieces cookie sheets with cooking spray.
2. Wash the kale leaves and thoroughly dry them.
3. In a large bowl, toss the kale with the oil, ginger, and sat. make sure to coat the
leaves well.
4. In a single layer, place the coated kale in the cookie sheet/s.
5. Bake 1 cookie sheet at a time for about 12-15 minutes or until crispy.
6. Sprinkle with the sesame seeds. Allow to cool. Serve.
 Sticky Garlic Chicken Bites

Serves: 12
Prep. Time: 15 minutes
Cook Time: 20 minutes

Nutritional Facts
Serving Size: 75 g

Calories: 139
Total Fat: 4.5 g
Saturated Fat: 1.2 g Trans. Fat: 0 g
Cholesterol: 65 mg
Sodium: 529 mg
Potassium: 162 mg
Total Carbohydrates: 10.8 g
Dietary Fiber: 1.3 g Sugar: 1.6 g
Sugar: 14.1 g
Vitamin A: 2% Vitamin C: 1%
Calcium: 4% Iron: 8%

Ingredients:
• 1 lb (16 ounces) chicken breasts, boneless, skinless, cut into 1-inch chunks
• 1 cup almond flour
• 2 large eggs, beaten
• Black pepper, freshly ground, to taste
• Kosher salt, to taste

For the sauce:

• 4 cloves garlic, minced
• 2 green onions, thinly sliced
• 1/4 cup soy sauce, reduced sodium
• 1/4 cup honey (or maltitol or 1/2 teaspoon liquid stevia or any low carb
sweetener equivalent)
• 1 tablespoon Sriracha
 • 1 tablespoon ginger, freshly grated

For garnish:
• 2 teaspoons sesame seeds
• 2 tablespoons hoisin sauce

Directions:
1. Preheat the oven to 400F. Coat with a non-stick spray or lightly grease a 9x13
baking dish.
2. Beat the eggs in 1 bowl and then the almond flour in another bowl.
3. Season the chicken with salt and pepper. Dip the chicken nuggets in the eggs and then
dredge with the almond flour. Place the coated chicken into the prepared baking
dish. Transfer the baking dish in the oven. Bake for about 15-20 minutes or until
crisp and golden brown.
4. In a medium saucepan over medium-high heat, combine the sauce ingredients and
cook for about 1-2 minutes or until slightly thick. Add the baked chicken into the
saucepan. Gently toss to coat with the sauce.
5. Serve immediately. Garnish with sesame seeds and green onions.
 Chinese Marbled Tea Eggs

Serves: 4
Prep. Time: 15 minutes
Cook Time: 2 hours, 10 minutes

Nutritional Facts
Serving Size: 127 g

Calories: 152
Total Fat: 8.9 g
Saturated Fat: 2.7 g Trans. Fat: 0 g
Cholesterol: 327 mg
Sodium: 2135 mg
Potassium: 225 mg
Total Carbohydrates: 4.4 g
Dietary Fiber: 1.3 g Sugar: 1.3 g
Sugar: 15.0 g
Vitamin A: 9% Vitamin C: 0%
Calcium: 7% Iron: 15%

Ingredients:
• 6-8 eggs, any size
• 2 black tea bags
• 2 pieces star anise
• 1/2 cup soy sauce (coconut aminos or tamari)
• 1 tablespoon light brown sugar (or 1 1/2 packets stevia or equivalent low
carb sweetener)
• 1 cinnamon stick or 1/2 teaspoon ground cinnamon

Optional:
• 2-3 strips dried mandarin peel
• 1 teaspoon black peppercorns, cracked
Directions:
1. Put the eggs in a medium pot. Pour enough water to cover the eggs. Bring the water
to a boil. When the water is boiling, reduce the heat and simmer for about 10 minutes
or until the eggs are hard-boiled.
2. With a strainer, remove the eggs and run under cold water until they are cool enough
to handle.
3. With the back of a butter knife, crack the eggshells all around being careful not to
peel the shells.
4. Return the eggs to the pot. Add the tea bags, sugar, soy sauce, cinnamon, star anise,
peppercorns, and, if using, orange peel.
5. Pour enough water to cover the eggs by 1 inch. Bring to a boil and then lower the
heat to a bare simmer. Simmer for about 1-2 hours or longer for a more intense color
and flavor.
6. Remove the pan from the heat. Drain the eggs, saving a small amount of liquid to
serve with the eggs, if you desire.
7. Peel the eggs and serve immediately or store them in the refrigerator for up to 4 days
in a tightly covered container.
8. Serve as a snack. You can also serve in a meal with cauliflower rice and zoodles.
 Sticky Chinese Pork Belly

Serves: 5
Prep Time: 10 minutes
Cook Time: 2 hours, 15 minutes

Nutritional Facts
Serving Size: 421 g

Calories: 1000
Total Fat: 59.9 g
Saturated Fat: 24.3 g Trans. Fat: 0 g
Cholesterol: 231mg
Sodium: 4441 mg
Potassium: 73 mg
Total Carbohydrates: 8.0 g
Dietary Fiber: 1.9 g Sugar: 1.7 g
Sugar: 93.8g
Vitamin A: 1% Vitamin C: 206%
Calcium: 2% Iron: 3%

Ingredients:
For the pork belly:
• 2 lbs (32 ounces) pork belly slices, cut into index finger lengths
• 3 garlic cloves, peeled, chopped in half
• 1 thumb-sized ginger, peeled, finely chopped
• 1 tablespoon rice wine or dry sherry
• 1 tablespoon caster sugar (or 1 1/2 packets stevia or any low carb sweetener
equivalent)
• 4 1/4 cups hot chicken stock or vegetable stock

For the glaze:

• 1 red chili
• 1 teaspoon lemon grass
• 1 thumb-sized ginger, peeled, minced
• 2 tablespoons brown sugar (or 3 packets stevia or low carb sweetener
equivalent)
• 2 tablespoons honey (or maltitol or 30 drops liquid stevia or low carb
sweetener equivalent)
• 2 tablespoons vegetable oil, divided
• 3 tablespoons soy sauce (coconut aminos or tamari)
• Pinch of salt and pepper
Directions:

1. Put all of the pork belly ingredients into a pan or a cast iron casserole. Bring to a
boil. Cover, turn down heat, and simmer for 2 hours.
2. Turn the heat off and drain. You can reserve the cooking liquid for Chinese or Thai
noodle soups.
3. Cut the pork into bite-sized pieces.
4. Add 1 tablespoon of the oil into a frying pan.
5. In a small bowl, mix all of the remaining ingredients of the glaze.
6. Heat the oil in the pan. Add the pork, season with salt and pepper, and fry on high
heat until the pork starts to turn golden.
7. Pour the glaze over the pork. Continue cooking until the pork turns dark and sticky.
8. Remove from the heat.
9. Enjoy as a snack, or serve with cauliflower rice and green vegetables as a meal.
 Conclusion
Thank you again for downloading this book. I hope that the recipes help you stay on the
Low Carb Diet!

Finally, if you enjoyed this book, I'd like to ask you to leave a review for my book on
Amazon. It would be greatly appreciated!

Thank you and good luck,

Craig
 You might also be interested in…
Are you holding back on starting a low carb diet because you feel you
don't have enough time? Do you want recipes that take less than 20
minutes to prepare?

Trying to be healthy is hard and sometimes confusing. For years we were told that fats
were bad for us and we had to cut them out of our diets. Yet we became more obese
than any other time in history! But over time science and our understanding of nutrition
has improved. We now know that it is actually simple carbs such as sugar and pastas
that are making us fat and unhealthy.

By removing simple carbs with healthy fats and protein, the low carb diet forces your
body to become a fat burning machine! As a result, you will automatically lose weight,
increase your mental focus and decrease your appetite. This book is designed to
empower you by providing quick and easy one-skillet recipes that can be made in less
time than a TV episode!

With Low Carb in 20 Minutes, you will get ...

◆ Over 60 Easy and Delicious Low Carb Recipes for All Meals - Breakfast,
Lunch, Dinner, and Snacks!
◆ Full Nutritional Information for Each Recipe Cooking and Preparation
 Times to Find the Quickest and Easiest Recipes to Make
◆ A Straight Forward Explanation about the Low Carb Diet
◆ The Benefits Of One Skillet Cooking For A Low Carb Diet
To get these delicious recipes and more visit
https://www.amazon.com/dp/B01KCS88N0
Are you looking for delicious easy to make low carb slow cooker
recipes that the whole family can enjoy? Do you want to be able to
make healthy low carb meals but don't want to spend all day in the
kitchen?

Trying to be healthy is hard and sometimes confusing. For years we were told that fats
were bad for us and we had to cut them out of our diets. Yet we became more obese
than any other time in history! But over time science and our understanding of nutrition
has improved. We now know that it is actually simple carbs such as sugar and pastas
that are making us fat and unhealthy.

By removing simple carbs with healthy fats and protein, the low carb diet forces your
body to become a fat burning machine! As a result, you will automatically lose weight,
increase your mental focus and decrease your appetite. This book is designed to
empower you by providing quick and easy one-skillet recipes that can be made in less
time than a TV episode!

With Low Carb Slow Cooker, you will get ...

◆ Over 100 Easy and Delicious Low Carb Recipes for All Meals -
Breakfast, Lunch, Dinner, and Snacks!
 ◆ Full Nutritional Information for Each Recipe Cooking and Preparation
Times to Find the Quickest and Easiest Recipes to Make
◆ A Straight Forward Explanation about the Low Carb Diet
◆ The Benefits Of One Slow Cooker and Slow Cooking Tips
To get these delicious recipes and more check out:
https://www.amazon.com/dp/B01KMLABXC