6 WBMO - Chicken Broccoli Rice

Recipe found here

Chicken Broccoli Rice 

chopped onion

vegetable broth

chopped fresh mushrooms

finely chopped broccoli florets

2 oz chopped cooked chicken breast

1/2 cup cooked rice

Simmer chopped onion in vegetable broth until tender. Add mushrooms, broccoli, and fresh parsley, chicken and rice. Add a little more broth if necessary and simmer until broccoli is tender.

Compatible with Body Type:
Breakfast
Morning Snack
Lunch A-B-C-D-E
Afternoon Snack
Dinner A-B-C-D-E
Evening Snack

This Recipe Contains: Protein B, Carbohydrate B, Vegetable A
 

6 WBMO - Vegetable Latkes (Vegetable Pancakes)

Recipe found here

                          Vegetable Latkes (Vegetable Pancakes) 

 1½ cup fresh broccoli and/or cauliflower, grated (in food processor)
 ¼ onion, grated (in food processor), (optional)
¼ tsp pepper
2 - 3 egg whites

Grate vegetables Stir in remaining ingredients Shape portions of mixture into pancakes in a non-stick pan & fry over low heat, turning once, until cooked through

Serve. I like them topped with on-plan catsup!

 Servings: 1, containing 2 oz Protein A, 1½ cup Veg A. Note: These freeze and reheat well in the microwave.

6 WBMO - Broccoli Mushroom Chicken Rolls

From member ......  I happened to come up w/this recipe because I had mushrooms and onions leftover from when I first created my "Pizza Chicken" and the flavor was a wonderful creamy buttery surprise.  The amounts of each veggie in each roll should depend on your personal taste and length of strip. This one is another hit w/the family, they don't even know that it has no salt!

• 3 chicken breasts, pounded to 1/8" thick
• no salt seasoning or nsa poultry seasoning
• 1 large garlic clove minced
• 1 bunch broccoli (discard stems, separate florets)
• 1 cup mushrooms, sliced
• ¼ medium onion, sliced

Preheat oven to 400º F. Slice each breast lengthwise into 3 portions creating thick strips. (BMOS Note:  Please note that your portion depends upon the weight of the chicken breast, so we can’t say with certainty that each strip will be the proper sized portion.) Sprinkle with no salt seasoning or poultry seasoning and garlic. In the center of each strip (across the width) place a few pieces of onion.  The tips should be extended a little off both sides.

Place some broccoli florets on top of the onion slices alternating direction so that there are florets extending a little off both sides. Place the mushrooms on top of the broccoli. Fold the sides of the chicken over the veggie mixture forming a roll (for shorter strips you may need to secure with a toothpick.) Place each roll seam-side down in a non-stick baking pan. Sprinkle each roll  with Italian seasoning. Bake covered for 30 minutes, uncover and bake an additional 10 minutes.

Compatible with Body Type:

Breakfast A-B-C-D-E

Morning Snack A-B-C-D-E

Lunch A-B-C-D-E

Afternoon Snack  A-B-C-D-E

Dinner A-B-C-D-E

PM Snack  A-D-E

This Recipe Contains:  Protein B, Free Veggies

Quiche It is Whats for Dinner.

Tonight I made Bacon Broccoli and Cheddar Quiche. It is NOT 6 Week approved but it is Keto Approved.

As I said before I am doing a modified version of the 6 week body makeover. I was doing Keto / Atkins but Stalled.  SO I went back to the 6WBMO plan, but I struggle with the strictness of it and sometimes I don't want just Egg white, sometimes I want all the egg and cheese. And of course my BPC.

I think once I get my supplements under control I won't be craving so much.

Meanwhile I will deal with this stall from the cheese And then get back on plan as fast as I can. Maybe Next month I will forgo the cheese, but since I bought it already ( I shop once a month) I was not about to waste it.

I have a problem with the use of Broccoli or spinach in quiche, in that it is very watery. I cooked the broccoli before putting it in the quiche to reduce the amount of liquid, but it was still too watery when I cut it open. I know when this sits it will firm up and probably resolve itself, we will see in the morning.

I used about 2 cups of frozen broccoli that I nuked for 3 mins. I didn't measure I just poured. About a 1/2 large or 1 med onion cut up. I just left them large rough cuts rather then minced. I like onions, and figure they would cook down nice. You can Mince them if you want.

 8 oz of sharp cheddar that I grated myself. I don't really care for a lot of pre-shredded cheese. They put potato starch in to keep it from caking and to extent shelf life. It tends to be dry and I don't always like how it cooks down, for this reason I take the 5 mins and do it myself. I
know its fresh that way.

The bacon I used is from Aldis. It is the cheapest bacon on the market. It is also the crappiest. It is irregular.
The slices are not always uniform in size and a lot of time it falls apart. But with bacon at over 5.00 a lb I buy this on occasion for about 3.89.  It tastes good.  Just like bacon should.

I added 6 whole eggs and 2/3 cup liquid white which is the equivalent to 4 egg whites.  Some recipes I seen called for 4 eggs , some 8. I figured 6 whole eggs and then just the whites would work. I also added a 1/4 cup half and half ( I don't use milk. It goes bad too fast in this house)

 

As for spices I just used some nice fresh cracked pepper and a little onion powder. I figured the bacon and the cheese have enough sodium. If it really needed salt I can always use some Nu-Salt , salt sub when it gets on the plate.  But it didn't need any.

I sprayed the pie plate with cooking spray ( Generously). and layered in starting with the broccoli, then the onion and bacon then 2 handfuls of cheese then the egg mix and finally the rest of the cheese.  I put it on a cookie sheet in case it boiled over.

VOILA

Despite the liquid when I cut it open It was Delish.  I cut it into 4ths then cut them in half  So I have 8 small pcs.
 I have dinner and lunch for the next couple of days.
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6 whole eggs & 2/3 cup egg white
1/4 cup half and half
1 med. onion, diced
8 oz cheddar cheese shredded
2/3 lbs of bacon cooked & crumbled
abt. 2 cups of cooked and drained broccoli.
cracked black pepper
onion powder
Any other spices you like

Scramble eggs and half and half add pepper and onion and any other spices
Spray Glass pie plate generously with cooking spray. Layer broccoli, onion and crumbled bacon
Add 2 handfuls of cheese.
Add egg mix and then rest of cheese.
Cook for 45 minutes in a 350 degree oven.

• Calories414.4
• Total Fat29.0 g
• Saturated Fat13.8 g
• Polyunsaturated Fat1.2 g
• Monounsaturated Fat4.3 g
• Cholesterol217.5 mg
• Sodium1,095.8 mg
• Potassium243.1 mg
• Total Carbohydrate3.9 g
• Dietary Fiber1.3 g
• Sugars1.1 g
• Protein30.5 g