Asian Stir Fry Sauce 6WBMO

Basic Asian Stir-Fry Sauce __________________________________________________________________________ From member magicmistic  Based upon recipe from www.familywok.com 1½ tablespoons nsa chicken broth or white wine  1 teaspoon minced garlic ½ teaspoon minced ginger (you can substitute ground ginger if necessary) ½ cup nsa chicken broth (I used Shelton's brand) 1 tablespoon balsamic vinegar ½ teaspoon ground mustard ½ teaspoon ground cinnamon 1/8 teaspoon ground cloves 1 tablespoon Brown Sugar Twin or other plan-friendly brown sugar substitute 1/8 teaspoon cayenne pepper ¼ teaspoon black pepper 1½ teaspoon lemon or lime juice 1½ teaspoon arrowroot powder 1 tablespoon red or rosé wine (not cooking wine) Heat 2 tablespoons chicken broth or white wine in a small saucepan. Add the ginger and garlic and stir 15-30 second over medium heat to bring out the flavor. Add ½ cup chicken broth, balsamic vinegar, ground mustard, ground cinnamon, ground cloves, brown sugar substitute, cayenne pepper, black pepper, and lemon juice. Bring just to a boil, stirring. Dissolve the arrowroot powder in the wine and whisk into the sauce. Heat until sauce thickens and reaches a full boil. Simmer for 30 seconds. Remove from the heat and set aside. 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-B-C-D-E This Recipe Contains:  All Free Foods

Chimichurri 6WBMO

Chimichurri
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From member elo135 I had being looking for the longest time a marinade for meats that gives me that "salt seasoned" taste, well, here it is!!! This is an Argentine parsley-garlic sauce for grilled or roast beef but I use it as an excellent marinade for cube steaks!!! I just love it!

• 1/3 cup red wine vinegar
• 1 bunch (handful) fresh parsley, chopped
• 8 cloves garlic, crushed
• 2 tablespoons oregano, fresh (or 1 teaspoon dried)
• 2 tablespoons paprika
• 1-2 teaspoons cayenne pepper (optional)

Mix all ingredients well. Put in a plastic bag with cubed steak for 30 minutes and cook the meat in/with the sauce!! Delicious!!!

For a subtler flavor: Use sherry vinegar instead of red wine vinegar
For a Caribbean-style sauce: substitute cilantro (very well minced) for the parsley, and add the juice of one lime. THIS IS MY ALL TIME FAVORITE!!!

All Free Foods!!!!!!

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-B-C-D-E

This Recipe Contains: All Free Foods

Fried Rice

I Love Fried rice. I will admit to making my own and NOT on Plan. I do use Low sodium soy sauce, but try to drink extra water to flush. I dont add snow peas, rather I stick to whatever I have on hand, usually onion , peppers chopped mushroom and maybe a chopped broccoli floret or two.

I used to make this a lot when I was on Keto. I used cauliflower rice that I bought frozen.

                                                  FRIED BROWN RICE

BMOS Note: Although the original recipe posted in early 2003 called for a handful of frozen peas and low sodium soy sauce, to keep this recipe completely on-plan we have made the substitutions below.

• 4 cups leftover cooked, cold brown rice
• 1 teaspoon minced ginger
• 1 teaspoon minced garlic
• 1 large onion, chopped
• ½ lb mushrooms
• 2-3 green onions, sliced
• handful of fresh or frozen snow peas
• any other compatible vegetables you have in your refrigerator, chopped
• soy sauce substitute (see Condiments Section, this forum)
• water or nsa chicken broth as desired, for sautéing (optional)

In a large non-stick skillet, sauté the ginger, garlic, onion, mushrooms and any other vegetables that need pre-cooking, for about 5 minutes over medium-high heat. (BMOS Note: You may add a bit of broth if you wish, or rely upo the vegetables' natural moisture for sautéing.) Transfer to a bowl. Dry off bottom of skillet, return to heat and add rice. Dry fry rice for a while, until some it turns golden brown. Add back cooked vegetables, green onions, and snow peas. Sprinkle with soy sauce substitute to taste and mix well.

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

This Recipe Contains: Carb B, Veggie A, Free Veggies

Sweet Potato Souffle' 6WBMO

Rikki's Quick Sweet Potato Soufflé (For One)
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From member Associate BMOS RikkiM It was the oatmeal custard recipe in the Breakfast section that gave me the idea to try the same basic idea with sweet potatoes. I do plan to try it with canned pumpkin some time in the future...especially when I don't have already cooked sweet potatoes or want a slightly different flavor. Goes to show how a little creativity can go a long way and provide some tasty options for us.

• 2 egg whites
• 1 capful vanilla
• ¼ teaspoon favorite baking spice, such as nutmeg, cinnamon, ginger, pumpkin pie spice
• 1 packet of Splenda, if desired.
• ½ cup cooked mashed sweet potato

Beat egg whites in large bowl with vanilla, Splenda, if used and spices until frothy. Fold in ½ cup cooked, mashed sweet potato. Cook in microwave for 3-4 minutes on High until done. This can be eaten hot, at room temp or, the way I prefer it, cold.

FYI - You do need to use a large bowl as the mixture will puff up during cooking.

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

This Recipe Contains: Protein A, Carb A

Singapore Rice Nodles

• 4 oz rice noodles (Rice noodles or rice vermicelli usually comes packaged with 4 layers so I pulled one portion which is 4.375 dry oz)
• ½ red pepper
• ½ green pepper
• 1 medium onion
• nsa chicken stock or water for sautéing
• 2 garlic cloves, pureed
• 1 tablespoon nsa curry powder, dissolved in ¼ cup water

Soak noodles in boiling water for about 5-10 minutes. Thinly slice peppers and onion. Sauté in a little bit of water or chicken stock (I used homemade - no salt) for just a minute or two. Add pureed garlic cloves and water with dissolved curry powder. Simmer on high until half the water is gone and then add the noodles and toss and simmer until most of the liquid is evaporated.

You can have them as a side to something else or toss in some steamed shrimp and sprinkle some fresh lime juice over all.

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

This Recipe Contains: Carb B, Free Veggies

Potatoes and Onions 6WBMO

                                                           Potatoes and Onions

• 2 pounds new potatoes (white, red, or Yukon gold), scrubbed and halved
• 1 pound cippolini or pearl onions, peeled
• 1 teaspoon freshly ground black pepper
• ½ cup nsa chicken broth
  Preheat the oven to 400 degrees F.
  
  To peel the onions, place in boiling water and continue boiling for 1 minute. Remove from the water and cool. Using a small, sharp knife, cut off the stem and remove skin. Skin should peel off easily.
  
  In a large bowl, toss together all of the ingredients except ¼ cup nsa chicken broth. Spread the mixture in a single layer on a baking sheet. Bake, brushing every 10 minutes or so with remaining chicken broth, until the potatoes and onions are golden brown and cooked through, about 40 minutes. Serve immediately or cool and store in an air-tight container in the refrigerator, reheating the next day in a preheated 400 degrees F oven
  for 10 to 15 minutes.
  
  Serving Suggestion: Fabulous with Roman Chicken .
  
  Compatible with Body Type:
  Breakfast A-C-D-E
  Morning Snack C-E
  Lunch A-B-C-D-E
  Afternoon Snack B-C-D
  Dinner A-B-C-D-E
  PM Snack
  
  This Recipe Contains: Carb A, Free Veggie

Spices

Originally here

This is a list I got off of a web site called low-fat tips. I had been 
looking for something like it, because I have never used many spices 
before either. Also, I flavor an awful lot of my meals with the homemade 
salsa, because the store bought is high in sodium.

+++++++++++++++++++++++++++++++++++++++++++++++++
Tip : Here are some great ideas for all those 
veggies we should be eating.
Herbs that go well with Veggies (& other goodies): 

Asparagus Chives, lemon balm, sage, savory, 
tarragon, thyme 

Dried beans Cumin, garlic, mint, onions, 
oregano, parsley, sage, thyme 

Green beans Basil, caraway, clove, dill, 
marjoram, mint, sage, savory, thyme 

Beef Basil, bay leaf, caraway, 
cumin,fenugreek,garlic, ginger, marjoram,
onion, oregano,parsley, rosemary, sage, savory, tarragon, thyme 

Carrots Anise, basil, chervil, chives, 
cinnamon, clove,cumin, dill, ginger,
marjoram, mint, parsley, sage,tarragon,thyme 

Chicken Anise, basil, borage, bay leaf, 
chives, cumin,cinnamon, dill, fenugreek,
garlic, ginger, marjoram, onion, oregano, parsley, rosemary,saffron,sage, savory, 
tarragon, thyme 

Corn Chervil, chives, lemon balm, 
saffron, sage, thyme 

Eggplant Basil, cinnamon, dill, garlic, 
marjoram, mint, onion, oregano, parsley, savory 

Egg Substitute Anise, basil, caraway, cayenne 
pepper, chervil, chives, coriander, dill,
fennel, marjoram, oregano,parsley, rosemary, saffron, sage, tarragon, thyme 

Fish Anise, basil, borage, caraway, 
chervil, chives,dill, fennel, garlic, ginger,
marjoram, parsley,rosemary, saffron, savory, tarragon, thyme 

Fruit Anise, cinnamon, clove, ginger, 
lemon balm, mint,rosemary 

Rice Basil, fennel, lovage, saffron, 
tarragon, thyme 

Mushrooms Coriander, marjoram, oregano, 
rosemary, tarragon, thyme 

Squash Basil caraway, cardamon, cinnamon, 
clove, ginger, marjoram, dill, oregano, rosemary, sage, savory, thyme 

Tomatoes Basil, bay leaf, chives, 
coriander, dill, garlic, marjoram, oregano,
parsley, rosemary, sage,savory, tarragon, thyme