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Thread: P3 Recipes

  1. #1

    P3 Recipes

    Hello. I'm starting P3 in 10 days and decided to prepare ahead and find some recipes that looked interesting to me, because in general I am a carb/starch craver, and not that interested in meats and veg. I do love cheese though! So here are some well-reviewed recipes that are Phase 3 appropriate, that I believe will keep me from missing carbs. They are a bit indulgent after P2, but everything in moderation... I hope you find something to enjoy.
    ***Credits to the Food Network and Epicurious.
    [I've added notes and/or substitutions where appropriate between brackets]

    Substitutions for breadcrumbs:

    • Ground almonds / almond flour
    • Ground pork rinds
    • Parmesan cheese
    • Ground flax seeds

    I also found this recipe for a breadcrumb substitute:

    2 cups dehydrated onion, about 5 ounces
    2 tsp salt
    tsp black pepper
    tsp ground sage
    1 tsp dried rosemary
    1 tsp dried coriander
    1 tsp dried thyme
    tsp dried oregano
    tsp paprika
    tsp red pepper flakes
    2 bay leaves, crushed
    1 cups grated Parmesan cheese

    Put the dehydrated onion in the work bowl of a food processor. Process for 1 minute. Add the rest of the ingredients except the cheese and process for 30 second more. Add Parmesan and pulse to blend. Store refrigerated in an airtight container for 2 weeks.

    Dwell in possibility. - Emily Dickinson

  2. #2
    Grilled Portobello Mushrooms with Tomatoes and Fresh Mozzarella


    * 3 tablespoons olive oil, plus extra for greasing grill pan
    * 4 large portobello mushrooms (about 5 inches in diameter), stemmed
    * Salt and freshly ground black pepper
    * 3 tablespoons extra-virgin olive oil, plus extra for drizzling
    * 2 cloves garlic, minced
    * 3 small to medium sized vine ripened tomatoes, cut into 1/2-inch pieces
    * 8 ounces fresh water-packed mozzarella, drained, cut into 1/2-inch cubes
    * 1/4 cup chopped fresh basil leaves


    Prepare the barbecue or grill pan (medium-high heat).

    Drizzle 3 tablespoons of olive oil over both sides of the mushrooms. Sprinkle the mushrooms with salt and pepper. Drizzle olive oil on grill pan to prevent mushrooms from sticking. Grill until the mushrooms are heated through and tender, about 5 minutes per side. Meanwhile, whisk the extra-virgin olive oil and garlic in a medium bowl to blend. Add the tomatoes, cheese, and basil and toss to coat. Season the tomato salad, to taste, with salt and pepper. Place 1 hot grilled mushroom gill side up on each of 4 plates. Sprinkle with more salt and pepper. Spoon the tomato salad atop the mushrooms, drizzle with extra-virgin olive oil to finish, about 1 tablespoon and serve. [Or throw them under the broiler for a minute at the end it bring it all together.]

  3. #3
    Low Carb Big Beef Bacon Cheeseburgers with Sauteed Mushrooms (serves 4)


    * 8 slices applewood or other thick, center-cut bacon, from the meat case of market
    * 1 1/2 pounds ground beef sirloin
    * Worcestershire sauce, for brushing
    * Olive oil, for drizzling
    * Grill seasoning (recommended: Montreal Seasoning by McCormick) or coarse salt and black pepper
    * 2 tablespoons extra-virgin olive oil, 2 turns of the pan in a slow stream
    * 1 clove crushed garlic
    * 1 pound crimini (baby Portobello) mushrooms, cleaned with a damp towel, sliced
    * 3 or 4 sprigs fresh sage
    * Salt and pepper
    * 1/4 cup dry cooking sherry
    * 8 ounces fontina or Swiss cheese, thinly sliced
    * Grainy, stone ground prepared mustard, for passing at the table


    Let meat rest to take the chill from the refrigerator.

    Preheat 2 nonstick skillets over medium high to high heat.

    Place the meat in a bowl and score it into 4 equal sections and form the meat into patties. Season each patty with grill seasoning. Pour a few tablespoons of Worcestershire sauce into a small dish and using a pastry brush, lightly baste the burgers with sauce. Drizzle a touch of oil into the 1 hot skillet and arrange the burgers. Do not move the meat for 2 minutes. Turn and sear the reverse side to caramelize the meat. Lower the heat slightly and cook 5 minutes longer on each side.

    Place bacon slices in the other skillet and cook for 3 minutes on each side, until crisp. Drain fat and reserve bacon. Return the skillet to the stove top. Add 2 tablespoons oil, the garlic and mushrooms to the pan. Thinly slice sage leaves, then add to the mushrooms and season with salt and pepper. Saute the garlic and mushrooms 5 minutes until just tender. Deglaze the pan with dry sherry and scrape up the pan drippings.

    Pile the mushrooms on top of burgers, then top with bacon and cheese and cover with lid or foil to melt cheese. Transfer burgers to dinner plates. Pass grainy mustard at the table.

    [Personal note: if you didn't mind getting a little messy, I would try this on a grilled portobello 'bun'.]

  4. #4
    Classic Fondue with Fruit and Vegetables (serves 4)


    * 1 garlic clove
    * 1 1/2 cups dry white wine
    * 1 pound Gruyere, grated
    * 1 tablespoon cornstarch
    * 1 scratch fresh nutmeg
    * 1 teaspoon sea salt
    * 1/2 teaspoon black pepper
    * 1/2 pound assorted fruit, cleaned [Ideas: apple and pear slices.]
    * 1/2 pound assorted vegetables, cleaned [Ideas: blanched vegetables: broccoli, cauliflower, asparagus, snow peas; raw or roasted vegetables: brussels sprouts, cherry tomatoes, red bell pepper slices, celery sticks, roasted mushrooms.]


    Preheat fondue pot.

    Rub the inside, bottom and sides of a medium saucepan with the clove of garlic. Set the garlic aside. Heat the pan over medium-high heat. Pour in the white wine and turn the heat to high. Bring to a boil and turn heat down to simmer the wine. In a bowl, toss the cheese with the cornstarch until the cheese is completely coated. Slowly add in the cheese and stir with a wooden spoon until the cheese is melted thoroughly, about 3 to 4 minutes. With a fresh nutmeg and a nutmeg grater or box grater, scratch a pinch of nutmeg into the melted cheese and stir. Season with salt and pepper and pour into the fondue pot. Serve immediately with the fruit and vegetables.

  5. #5
    Beef Stew (serves 4 - 6)


    * Vegetable oil, for searing
    * 2 1/2 pounds beef chuck, cut into 2-inch cubes
    * Kosher salt and freshly ground black pepper
    * 2 tablespoons unsalted butter
    * 2 medium onions, cut into 6ths
    * 5 cloves garlic, crushed
    * 1 tablespoon tomato paste
    * 1/3 cup [all-purpose flour], or to cover [again, I would substitute a small amount of arrowroot]
    * 10 cups cold water, or chicken or beef broth, homemade or low-sodium canned
    * 6 sprigs parsley
    * 6 sprigs fresh thyme
    * 2 bay leaves
    * 6 medium carrots, cut into 2-inch pieces
    * 4 celery stalks, cut into 2-inch pieces
    * 7 canned whole, peeled tomatoes, lightly crushed
    * 2 to 3 teaspoons red wine vinegar, or to taste
    * Cook's Note: Beef chuck, from the shoulder, because of its marbling of intra-muscular fat, is the choice for any type of stew. If you can't find chuck cubed for stew in your meat department, buy a thick chuck steak and cut it into 2-inch cubes.


    Heat a large Dutch oven with a tight-fitting lid over medium-high heat. Pour in enough oil to fill the pan about 1/4-inch deep. Season the beef generously with salt and pepper, and add to the pan. Saute half the meat, uncovered, stirring only occasionally, until well-browned, about 8 minutes. Using a slotted spoon, transfer the beef to a plate. Repeat with the remaining beef. Discard the oil and wipe out the pan.

    Preheat the oven to 325 degrees F. Return the pot to the stove and melt the butter over medium high heat. Add the onion and cook, stirring, until lightly browned, about 5 minutes. Add the garlic and cook, stirring, until fragrant, about 1 minute. Add the tomato paste and cook, stirring, until lightly browned, about 1 minute more. Add the reserved beef and scatter the flour over the vegetable and beef mixture (enough to lightly coat) and cook stirring until lightly toasted. Add the water or broth, and bring to a simmer. Tie the parsley, thyme, and bay leaves together with a piece of kitchen twine and add the bundle to the pot. Season with 2 teaspoons salt, or to taste. Cover and transfer to the oven. Cook the meat until just tender, about 1 1/2 hours. (This can also be done on the stove at a low simmer.)

    Remove pot from the oven. Skim the fat from the cooking liquid with a spoon or ladle. Add the potatoes, carrots, celery, and the tomatoes, and bring to a simmer on top of the stove. Cook, uncovered, stirring occasionally, until the liquid thickens and the vegetables are tender, about 1 hour. Remove and discard the herb bundle. Stir in the vinegar and season with salt and pepper, to taste. Divide among bowls and serve immediately.

  6. #6
    Portobello Mushroom "Fries"


    * 4 large portobello mushroom caps
    * Extra-virgin olive oil, for drizzling, plus 1/4 cup
    * Steak seasoning blend, such as Montreal Steak Seasoning, or coarse salt and black pepper
    * 2 eggs, beaten
    * 1/4 cup flat-leaf parsley, chopped
    * 1 cup Italian bread crumbs [see first post for substitution list]
    * 1/2 cup shredded or grated Parmesan


    Preheat a grill pan over medium high to high heat.

    Scrape the gills off the underside of portobello mushroom caps with a spoon. Brush caps gently with a damp cloth to clean them. Drizzle caps with oil to keep them from sticking to the grill pan and season the caps with steak seasoning or salt and black pepper.

    Grill mushrooms 3 or 4 minutes on each side under a loose tin foil tent until just tender. Remove from heat and cool 5 minutes.

    Slice grilled caps into 1/2-inch strips. Turn strips in egg, then coat in mixture of parsley, [bread crumbs] and cheese. Cook "fries" over medium high heat in enough extra-virgin olive oil to coat a nonstick skillet in a thin layer, about 1/4 cup. "Fries" will brown in 2 or 3 minutes on each side.

  7. #7
    Roast Carrot and Avocado Salad with Orange and Lemon Dressing


    * 1 pound medium mixed colored carrots, with their leafy tops
    * Sea salt
    * 2 level teaspoons whole cumin seeds
    * 1 or 2 small dried chiles, crumbled
    * Freshly ground black pepper
    * 2 cloves garlic, peeled
    * 4 sprigs fresh thyme, leaves picked
    * Extra-virgin olive oil
    * Red or white wine vinegar
    * 3 ripe avocados
    * 2 handfuls interesting mixed winter salad leaves (like Treviso, arugula, radicchio or cavolo nero tops), washed and spun dry
    * 2 bunches watercress
    * 2/3 cup sour cream
    * 4 tablespoons mixed seeds, toasted


    Preheat the oven to 350 degrees F.

    Parboil the carrots in boiling, salted water for 10 minutes, until they are very nearly cooked, then drain and put them into a roasting pan. You should flavor them while they're steaming hot, so while the carrots are cooking get a pestle and mortar and smash up the cumin seeds, chilles, salt and pepper. Add the garlic and thyme leaves and smash up again until you have a kind of paste. The idea here is to build up the flavors. Add enough extra-virgin olive oil to generously cover the paste, and a good swig of vinegar. This will be like a marinade, a rub and a dressing all in one! Stir together, then pour over the carrots in the pan, coating them well. Their juice can be used as the basis of the dressing. Place in the preheated oven for 25 to 30 minutes, or until golden.

    While the carrots are roasting, halve and peel the avocados, discarding the pits, then cut them into wedges lengthwise and place in a big bowl. Remove the carrots from the oven and add them to the avocados. Squeeze some lemon juice and add the same amount of extra-virgin olive oil along with the roasting liquids and a little swig of red wine vinegar. Season, and pour this dressing over the carrots and avocados. Mix together, have a taste and correct the seasoning.

    Toss in the salad leaves and cress and transfer to a big platter or divide between individual plates. Spoon over a nice dollop of sour cream, sprinkle over your toasted seeds and drizzle over some extra-virgin olive oil.

  8. #8
    Creamed Spinach Stuffed Tomatoes


    * 1 cup heavy cream
    * 1 tablespoon extra-virgin olive oil
    * 1 small onion, finely chopped
    * 2 cloves garlic, finely chopped
    * Salt and freshly ground black pepper
    * 2 boxes chopped frozen spinach, defrosted
    * A few grates nutmeg
    * 2 large beefsteak tomatoes
    * 1/2 cup blue cheese crumbles
    * Chopped chives, for garnish


    Place the cream in a small pot and reduce by half by gently simmering 20 minutes.

    Heat a medium skillet with olive oil over medium heat, add onions and garlic, season with salt and pepper and saute until translucent, 6 to 7 minutes. Drain the spinach by wringing dry in clean kitchen towel. Separate the spinach with your hands and add to onions and garlic. Season spinach with nutmeg then stir in the reduced cream. Adjust flavor with salt and pepper.

    Preheat broiler.

    Trim the tops off tomatoes and scoop out the seeds. Stuff tomatoes with creamed spinach and top each with 1/4 cup blue cheese. Broil to brown the cheese. Garnish the tomatoes with chives.

    [I would personally bake these for 20-25 minutes in a 350 degree oven at the end]

  9. #9
    Mixed Green Salad with Diced Avocado, Peaches, Crispy Bacon, Feta Cheese and Champagne Vinaigrette


    * 1/4 cup champagne vinegar
    * 1 tablespoon honey
    * 2 teaspoons minced shallots
    * 1/2 teaspoon Dijon mustard
    * 1/4 teaspoon minced garlic
    * 1/2 cup extra-virgin olive oil
    * Salt and fresh ground black pepper
    * 1/2 pound mixed greens
    * 1 cup diced ripe peaches [substitute apples or pears for peaches]
    * 1/2 avocado, diced
    * 4 strips bacon, cooked until crispy and crumbled
    * 1/3 cup feta cheese


    In a blender, combine the champagne vinegar, honey, shallots, mustard and garlic. Puree until smooth, 10 to 15 seconds. While continuing to blend, slowly drizzle the olive oil into the blender through the opening in the lid until the dressing is smooth and emulsified. Season with salt and pepper to taste and transfer to a clean, non-reactive container with a lid. Set aside until ready to use, or store in the refrigerator for up to 1 week.

    To make the salad, in a large stainless steel bowl, combine the mixed greens, peaches, avocado, bacon and feta cheese. Drizzle about 1/2 cup of the vinaigrette into the bowl and season with salt and pepper. Toss the salad gently but thoroughly to combine, then serve immediately on chilled salad plates.

  10. #10
    Proper Chicken Caesar Salad
    [croutons omitted]


    * 4 whole free-range or organic chicken legs, skin on
    * 3 sprigs fresh rosemary, leaves picked and roughly chopped
    * Olive oil
    * Sea salt and freshly ground black pepper
    * 12 thin slices pancetta or bacon
    * 1/4 clove peeled garlic
    * 4 anchovy fillets in olive oil, drained
    * 3 ounces freshly grated Parmesan, plus a few shavings to serve
    * 1 heaped tablespoon creme fraiche
    * 1 lemon, juiced
    * Extra-virgin olive oil
    * 2 or 3 heads romaine lettuce, outer leaves discarded


    With my own versions of the classics, like Caesar salad, it's not about changing things entirely; it's about respecting the original while bigging up the flavors and textures where I can. My twists for this salad are to use chicken legs (not dry old breasts!), smoky pancetta to suck up all the juices. It's a lovely little salad with just a hint of attitude - and it's versatile, as you can serve it hot or cold.

    P.S. Use your imagination - if you have any other unusual salad leaves, flowers or herb shoots lying around, chuck some in to make it look a little less predictable.

    Preheat the oven to 400 degrees F.

    Place the chicken legs in a snug-fitting roasting pan. Sprinkle with the chopped rosemary, drizzle with olive oil and season with salt and pepper. Mix with your hands to make sure everything is well coated, then lift the chicken legs up to the top. Pop the pan into the preheated oven.

    After 45 minutes the chicken should be nicely cooked. Take the pan out of the oven, drape the pancetta or bacon over the chicken and croutons, and put back for another 15 to 20 minutes for everything to crisp up. The chicken legs are ready when you can pinch the meat off the bone easily. When they're cooked, remove the pan from the oven and set it aside for the chicken to cool down slightly.

    Pound the garlic and anchovy fillets in a pestle and mortar or a Flavor Shaker until you have a pulp. Scrape into a bowl and whisk in the Parmesan, creme fraiche, lemon juice and 3 times as much extra-virgin olive oil as lemon juice. Season dressing, to taste, with salt and pepper.

    Pull the chicken meat off the leg bones - you can use 2 forks to do this, or your hands if you're tough like me - and tear it up roughly with the the bacon. Wash, spin dry and separate the lettuce leaves, tear them up and toss with the chicken, bacon and creamy, cheesy dressing. Scatter with some Parmesan shavings.

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