Recipes of the Month
(Phase 1 Friendly)
from Deborah’s kitchen
Harvest Stuffed Peppers
8 large bell peppers (colour of your choice)
1 tsp salt
Filling: 1 lb ground beef, turkey, or chicken
1 large onion (or green onions or 1 ½ tsp onion powder)
2c mushrooms, chopped
1 zucchini, chopped
1 eggplant, chopped
28oz fresh tomatoes, chopped (or canned tomatoes)
1 minced chili pepper (or 1tsp chilli flakes, or hot pepper of your choice)
2 tsp minced garlic
1 tsp or more oregano, and basil
salt and pepper to taste
Fill stockpot with water and bring to boil. Add salt. Wash peppers and slice tops off. Remove stems. Chop remaining top of pepper and reserve for filling. Carefully remove pith and seeds from base of pepper. Use large spoon or tongs to place hollowed peppers into boiling water. Boil 5 minutes. Drain.
Filling: Cook meat in large skillet until nearly done, draining fat if necessary. Add mushrooms and onions. Once liquid from mushrooms dissipates, add zucchini, eggplant, reserved chopped pepper tops, chili pepper, garlic and seasonings. Cook 5-10min. Add tomatoes. Cook another 10-20min, depending on whether you’d like the tomatoes completely broken down or chunky.
Heat oven to 350F. Stand peppers upright in a greased 13×9 baking dish. Stuff peppers with sauce mixture, pouring any remaining sauce over &/or in between peppers. Cover with foil and bake 45min. Serves 4 generously
Options: Feel free to add your favorite vegetables and seasonings i.e. salsa and chili powder for a Mexican version; curry for Indian flavor; or lamb, cumin, cinnamon, and allspice for a Mediterranean flare
Vegetarian: Omit meat or use meat substitute
Phase 4: Remove foil at 35min mark. Add 1cup cooked rice to filling or sprinkle peppers with mozzarella/parmesan mixture and continue baking 10min.
Smoky Tomato Soup
This recipe freezes well for up to 2mos, so make an extra batch for another easy meal.
8 slices bacon, chopped
1-2tsp olive oil (if needed)
1 onion, chopped
2 cloves garlic, minced
1tsp smoked paprika (available at Bulk Barn)
1/2tsp thyme or rosemary
salt and pepper to taste
28oz fresh or canned chopped tomatoes
2 tsp Splenda
2 cups chicken or vegetable stock
1 tbsp fresh squeezed lemon or lime juice (optional)
1 cup cooked ham, cubed
In large saucepan, sauté bacon until crispy. Transfer bacon to plate lined with paper towels, to drain fat. Drain pan of remaining bacon grease. Add onion to pan, sautéing until softened, but not browned, adding olive oil if necessary. Add garlic, paprika, thyme, salt, & pepper, sautéing until fragrant. Add tomatoes, ½ of bacon, ham, and broth. Bring to boil. Reduce heat to low, cover pot, leaving lid ajar. Simmer 20min. Taste and add lemon or lime juice if desired. Puree if desired. Garnish with reserved bacon. Serves 6
Vegetarian: Use meat substitute, or omit meat and add 1tsp smoky paprika & 1tsp cumin.
Phase 4: Add 1 drained and rinsed can chickpeas or black beans
Ideal Protein Recipe of the Month
from Shelley’s kitchen & Phase1 friendly
A fun, new way to enjoy your oatmeal!
2 packets Ideal Protein Maple Oatmeal. 1 large egg white. 1-2ounces water.
Beat egg white.
Empty oatmeal packets into egg white and stir until thoroughly blended.
Optional: add cinnamon, nutmeg, more or maple, coconut, or banana extract to taste
Add enough water to thin batter a little.
Spoon 12 dollops onto prepared baking sheet. Bake 10min at 400F or until golden.