Escolar Documentos
Profissional Documentos
Cultura Documentos
Directions
1. Stir together avocado, onion, jalapeño and lime juice. Do not mash.
2. Fold in tomato and cilantro and season with salt and pepper to taste.
Page 1
Chilled Seafood Bisque
(Phases: 1,2,3&4)
2. M
eanwhile, bring cream and thyme to a boil in a separate small saucepan, reduce heat slightly and cook until reduced
to 1/2 cup, about 5 to 7 minutes. Remove thyme and let cream cool.
3. A
dd clam juice to saucepan with onion and bring to a boil; reduce heat slightly and cook 5 minutes.
Cool; stir in reduced cream.
4. In a blender in two batches, starting on low and increasing to high, puree broth mixture until smooth.
6. Ladle soup into four bowls; garnish each with diced shrimp and a small sprig of thyme.
Page 2
Crab and Avocado Salad
(Phases: 1,2,3&4)
Directions
1. In a large bowl, mix mayonnaise, lime juice, cumin, and paprika.
2. Add crabmeat, and celery. Mix well; add salt and pepper to taste.
Page 3
Fresh Mozzarella Salad with Pesto Vinaigrette
(Phases: 2,3&4)
Directions
1. For the vinaigrette: Combine lemon juice, zest, pesto, salt and pepper in a jar with a tight-fitting lid; shake once,
add oil and shake vigorously to combine.
2. For the salad: Toss arugula with half of the vinaigrette and season with salt and pepper. Mound onto serving plates;
top with alternating slices of mozzarella and tomato, drizzle with remaining vinaigrette and serve.
Page 4
Green Bean Salad
(Phases: 1,2,3&4)
Directions
1. Bring a medium saucepan of salted water to a boil. Add beans and cook for 2 minutes.
Drain; cover beans with cold water and let sit until beans are cool. Drain and pat dry.
2. Mix beans, oil, vinegar, shallot and parsley, adding salt and pepper to taste. Serve at room temperature.
Page 5
Grilled Asparagus with Lemon
(Phases: 1,2,3&4)
Directions
1. Heat grill to medium-high. Toss asparagus with oil, salt and pepper
2. Place asparagus crosswise on the grill and cook until charred and starting to soften, about 4 minutes.
Turn with tongs, and cook another 4 minutes.
3. Remove from grill and gently toss with butter in a large bowl. Add lemon juice and zest and continue
tossing until coated. Serve hot.
Page 6
Mediterranean Vegetable and Egg Salad
(Phases: 2,3&4)
Directions
1. For the dressing: Combine vinegar, mustard, salt and pepper in a jar with a tight-fitting lid; shake once,
add oil and shake vigorously to mix.
2. For the salad: Combine artichoke hearts, tomatoes, olives, capers, onion and parsley in a large bowl;
add 2 tablespoons of the dressing and toss to coat. Place lettuce in a serving bowl, top with artichoke
mixture and eggs, drizzle with remaining dressing and serve.
Page 7
Radishes with Feta and Mint
(Phases: 1,2,3&4)
Directions
1. Combine radishes with cheese, mint, oil and lemon juice.
Page 8
Roasted Tomatillo Salsa
(Phases: 1,2,3&4)
Directions
1. Heat oven to 400°F.
2. Smash garlic with the flat side of a chef’s knife, just breaking the skin. Mix garlic, tomatillos,
scallions, chili peppers, salt and oil in a nonreactive baking dish and roast for 30 minutes,
stirring once halfway through.
3. Remove garlic from skins when cool enough to handle. Combine garlic, remaining ingredients and
cilantro in a blender; purée. Adjust seasoning and serve, or cover and refrigerate up to 1 week.
Page 9
Sensation Salad
(Phases: 1,2,3&4)
Directions
1. Combine cheeses in a mixing bowl. Cover and refrigerate while you assemble the rest of the salad.
2. Separate lettuce leaves from the head. Rinse, spin dry and tear into 3-inch pieces.
3. W
hisk together oil, parsley, lemon juice, vinegar, salt and garlic in a large mixing bowl.
Add lettuce and cheeses, toss to combine and serve.
Page 10
Sesame Tofu and Asian Slaw
(Phases: 2,3&4)
Directions
1. For the tofu: Stir together soy sauce and ¼ cup of the oil in a shallow dish. Add tofu and turn to coat.
2. For the slaw: Combine cabbage, bean sprouts, scallion, radishes and cilantro in a large bowl. Stir together soy
sauce, lime juice, oil and sugar substitute.
3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat until simmering; add tofu and
cook in batches until browned, about 2 minutes per side, adding more oil if necessary. Drain on paper towels.
4. Dress slaw with soy mixture and serve right away atop warm tofu.
Page 11
Simple Tomato Salad
(Phases: 2,3&4)
Directions
1. Combine tomatoes and reserved tomato juice, parsley, oil, salt and pepper in a mixing bowl.
Page 12
Southwest Garden Salad
(Phases: 1,2,3&4)
Directions
1. For the dressing: Place cilantro, lime juice, zest, cumin and salt in a blender. Turn on motor and drizzle in oil
in a slow, steady stream.
2. For the salad: Toss lettuce, 2 cups of cheese, cucumber and yellow pepper with dressing. Season with salt
and pepper and mound on plates; top with avocado, tomato slices and remaining cheese and serve.
Page 13
Veggie Kebabs
(Phases: 1,2,3&4)
Directions
1. Combine oil, thyme, salt, and pepper in a very large bowl or 2 gallon resealable bag. Add vegetables, toss to coat.
Marinate 30 minutes.
2. Thread vegetables on 6 metal skewers. Grill over medium heat 15 minutes, turning occasionally, until vegetables are
crisp-tender and show grill marks.
Page 14
Watermelon, Feta and Cucumber Salad
(Phases: 1,2,3&4)
Directions
1. Combine watermelon, feta, cucumber and mint in a mixing bowl.
Page 15
Zucchini Ribbons with Lemon and Parmesan
(Phases: 1,2,3&4)
Directions
1. Combine zucchini, Parmesan, lemon juice, zest and oil in a mixing bowl.
Page 16
Asian Tuna Kebabs
(Phases: 1,2,3&4)
Directions
1. With a fork, whisk 1 tablespoon oil and all the lime juice on large platter, add fish, and turn to coat.
2. Heat remaining tablespoon oil in a 12-inch nonstick skillet over medium heat. Add onion and pepper.
Cook 6 minutes until onion is translucent and pepper is just tender.
3. Sprinkle 1/2 teaspoon of salt over fish and add fish to skillet; pour coconut milk over fish and add tomato.
Reduce heat to medium-low and simmer 8 to 9 minutes, turning fish halfway through cooking time.
4. Stir remaining salt into sauce, spoon over fish a few times, and serve immediately.
Page 18
Beef Burger with Feta and Tomato
(Phases: 1,2,3&4)
* Add 9g Net Carbs for a total of 10 Net Carbs per burger with the wrap.
Directions
1. Combine ground beef, green onion, spinach, tomato, feta, dill, salt and pepper. Form into 4 patties.
2. Grill or pan-fry over medium-high heat for 6 minutes on each side for medium doneness.
Page 19
Cheddar Burgers with Chipotle Sauce
(Phases: 1,2,3&4)
Directions
1. Preheat grill or broiler.
2. In a large bowl, combine ground chuck, steak sauce and salt. Form into six 4-inch patties.
3. Grill patties, or broil 6-inches from heat source, 5 minutes per side for medium-rare (cook longer, if desired).
Two minutes before the burgers are done, top with cheese.
4. Meanwhile, combine mayonnaise and chipotle in a small bowl. Serve burgers with chipotle mayonnaise,
along with pickle slices, tomato and peppers, if desired.
Page 20
Chicken Salad Sandwich with Grapes and Walnuts
(Phases: 2,3&4)
Directions
1. Heat oven to 400°F. Spread walnuts in a single layer on a baking sheet and toast until fragrant and golden
brown, about 5 minutes.
2. Place chicken in a medium saucepan and cover with cold water. Bring to a simmer and cook until chicken is cooked
through but still tender, about 12 minutes. Remove from saucepan and cool slightly.
3. Cut warm chicken into ½-inch chunks and place in a mixing bowl. Add mayonnaise, walnuts, grapes, onion and
celery and mix well. Season with salt and pepper.
4. Stuff chicken salad into pita pockets and serve or chill until ready to eat.
Page 21
Chili-Beef Kebabs
(Phases: 1,2,3&4)
Directions
1. Combine oil, garlic, chili powder, salt and red pepper in a bowl. Add beef and green onions; toss to coat.
Marinate for 1 hour.
4. Alternately thread beef and green onion pieces on skewers. Grill kebabs 10 to 15 minutes, turning occasionally,
until desired doneness. Sprinkle with parsley and serve.
Page 22
Cilantro-Lime Grilled Chicken with Avocado Salsa
(Phases: 1,2,3&4)
Directions
1. Rinse chicken and pat dry with paper towels. Pound thick ends of breasts so that each is uniformly about ½-inch
thick. Place in a shallow baking dish.
2. Whisk together oil, lime juice, garlic and salt. Stir in cilantro. Pour over chicken, cover and refrigerate 30 minutes.
3. Heat grill pan or outdoor grill to medium-high. Remove chicken from marinade and cook 6 minutes per side.
Let rest 3 minutes. Serve with Avocado Salsa.
Page 23
Fish Tacos with Roasted Tomatillo Salsa
(Phases: 1,2,3&4)
Directions
1. P lace mahi-mahi in a nonreactive dish, flesh-side up. Combine oil, lime juice and zest, pour over mahi-mahi
and marinate at room temperature for 20 minutes, turning to coat.
2. H
eat a large nonstick skillet over medium-high heat. Remove mahi-mahi from marinade, season with salt and pepper,
place in skillet flesh-side down and cook, turning once, until the flesh is white and flakes easily, about 4 minutes per side.
3. W
arm tortillas in a skillet or microwave. Flake fish with a fork and place on top of tortillas.
Serve with cabbage, tomatoes, Roasted Tomatillo Salsa, sour cream and hot sauce.
Page 24
Greek-Style Chicken Breasts
(Phases: 1,2,3&4)
Directions
1. Heat over to 350°F. Layer lemon slices on the bottom of a 9 by 13-inch baking dish, overlapping if necessary.
2. Rinse chicken and pat dry with paper towels. Gently run your fingers under skins to loosen, but don’t remove;
rub flesh with garlic.
3. Place chicken, skin-side up, in baking dish over lemon slices. Drizzle with oil and lemon juice and rub with salt and
pepper. Top with mint, oregano and olives.
4. Bake until juices run clear, 45 to 50 minutes. Cover with feta and bake 5 minutes more.
Remove from baking dish, discard lemon slices and serve with pan juices.
Page 25
Grilled Salmon Burgers with Dill Sauce
(Phases: 1,2,3&4)
Directions
1. Preheat grill to high.
2. Place salmon in a food processor and pulse until well-chopped, about 30 seconds.
3. In a medium bowl, mix salmon with onion, juice, zest, egg, salt and pepper until just-combined (do not over-mix).
4. Form into 3 patties and chill in the freezer while preparing the sauce.
5. For sauce: In a small saucepan on medium-high heat, melt cream cheese with heavy cream, about 3 minutes.
Turn off heat and stir in dill, salt and pepper.
Page 26
Grilled Skirt Steak with Paprika and Lime
(Phases: 1,2,3&4)
Directions
1. Mix together paprika, cumin, salt and cayenne pepper in a mixing bowl. Add lime juice and 2½ tablespoons of the
oil; stir to form a thick paste. Rub steak with spice paste and refrigerate for at least 2 hours or overnight.
2. Remove steak from marinade about 20 minutes before serving. Discard marinade. Heat grill pan or outdoor grill to
medium-high. Grill steaks until medium-rare, about 4 minutes per side. Remove from heat and let rest on a cutting
board for 5 minutes
3. Toss scallions with the remaining ¼ tablespoon oil. Place on grill and cook, turning occasionally, until the bulb is
tender enough to pierce with a knife, about 3 minutes.
4. Slice steak against the grain into ¼-inch pieces. Garnish with scallions, season with salt to taste and serve
with lime wedges.
Page 27
Grilled Tuna with Lemon-Basil Aioli
(Phases: 1,2,3&4)
Directions
1. Whisk together egg yolk and mustard in a medium bowl or pulse in a food processor. Add olive oil in a steady
stream, whisking or keeping the motor running as you go. Repeat with the canola oil. Stir in the garlic, lemon juice,
basil and ½ teaspoon salt. Refrigerate aioli until ready to use.
2. Heat grill or indoor grill pan to medium-high; brush with canola oil. Season both sides of tuna steaks with salt and
pepper. Grill until done to taste, about 4 minutes per side for medium-rare.
3. Top tuna with aioli and serve with a salad or cooked vegetable.
Page 28
Jamaican Jerk Steak
(Phases: 1,2,3&4)
Directions
1. Pulse scallions, jalapeños, paprika, ginger, allspice, cinnamon, oregano and salt in a food processor for 30 seconds
to chop; with motor running, drizzle in vinegar and oil to form a paste. Coat steaks with paste; refrigerate 1 hour.
2. Heat broiler. Line a broiler pan with foil. Remove steaks from marinade and discard marinade.
Place steaks on prepared pan and broil until medium, 5 minutes per side. Serve hot.
Page 29
New Orleans Shrimp Boil
(Phases: 1,2,3&4)
Directions
1. Bring water and vinegar to a boil in a large saucepan. Add garlic, seafood seasoning, cayenne pepper,
peppercorns and salt. Reduce heat to medium and simmer for 10 minutes.
2. Add shrimp; return liquid to a simmer and cook until shrimp are opaque and rise to the surface, about 2 minutes.
Turn off heat and let stand 5 minutes.
3. Empty a full tray of ice cubes into a large strainer in the sink. Drain shrimp over ice and toss once.
Let stand for 1 minute. Remove shrimp from strainer and serve with hot sauce and lemon.
Page 30
Salmon Fillet with Cucumber Ribbons
(Phases: 1,2,3&4)
Directions
1. In a large bowl, toss cucumber ribbons with 1/2-teaspoon salt and 1/4 teaspoon pepper. Set aside.
2. In a large skillet over medium-high heat, heat half of the butter and all of the oil. Season fish with salt and pepper,
place fish flesh side down in skillet and sauté until crisp and brown, about 5 minutes.
3. Flip carefully and sauté for an additional 4 minutes, until just cooked through. Wipe out skillet with a paper towel.
4. Heat remaining butter over medium-high heat. Add cucumber to skillet and sauté stirring occasionally,
until heated through, about 2 minutes. Stir in vinegar, tarragon and sugar substitute.
5. Divide cucumber on four individual serving plates; top each with a piece of salmon.
Page 31
Teriyaki Chicken Skewers
(Phases: 1,2,3&4)
Directions
1. Combine chicken and broccoli in a large mixing bowl.
2. Whisk together soy sauce, vinegar, sugar substitute, ginger and garlic. Reserving 2 tablespoons for serving, pour
sauce over chicken and broccoli and stir to coat.
4. Heat grill pan or outdoor grill to medium-high. Cook skewers 4 minutes per side, turning once, 8 minutes total.
Brush chicken and broccoli with reserved sauce and serve hot.
Page 32
Teriyaki Seafood Kebabs with Cucumber Salad
(Phases: 1,2,3&4)
Directions
1. Dissolve gelatin in water. Set aside
2. Whisk together eggs, yolks, lemon juice, zest, sugar substitute and a pinch of salt in a nonreactive saucepan. Add
butter and heat over medium-low, whisking constantly until mixture thickens, about 8 minutes. Remove from heat and
push curd through a fine mesh strainer; discard solids left in strainer. Stir gelatin mixture into curd. Cover tightly with
plastic wrap and refrigerate 1 hour.
3. Using an electric mixer on high speed, whip the cream until stiff peaks form,1 to 2 minutes. Gently fold whipped
cream into the chilled curd and serve.
Page 34
Orange-Cocoa Cheesecake
(Phases: 1,2,3&4)
Directions
1. Heat oven to 275°F. Line the bottom of an 8-inch springform pan with aluminum foil.
2. Beat cream cheese and sugar substitute with an electric mixer on medium-high until light and fluffy, about 2 minutes.
Reduce speed to medium and add eggs one at a time, mixing until smooth, about 2 minutes. Add sour cream,
vanilla, zest and salt and mix until just combined.
3. Pour mixture into pan. Bake until cake is soft-set in the center, about 1 hour. Place pan on a wire rack until completely
cool. Cover pan with plastic wrap and refrigerate for 3 hours or overnight.
4. Combine cocoa powder and cinnamon. Place mixture in a sifter or wire-mesh strainer and dust top of cheesecake
just before serving. Release springform, slice and serve.
5. Refrigerate for up to 1 week or freeze up to 1 month.
Page 35
Lemon-Blueberry Tart
(Phases: 3&4)
Directions
1. For the tart shell: Pulse pastry flour, wheat gluten, soy flour, salt and butter in a food processor until it resembles a coarse meal.
Add egg yolk and water and pulse just until dough begins to come together, about 30 seconds. Form into a ball, flatten to a
7-inch disc and double-wrap in plastic wrap or wax paper. Freeze for 10 minutes.
2. R
oll dough between two sheets of plastic wrap or wax paper to form a 13-inch circle. Remove top sheet and invert dough onto
a 10-inch tart pan with a removable bottom. Press dough into pan. Remove remaining sheet, trim excess dough and place in
freezer for at least 10 minutes.
3. H
eat oven to 375°F. Line tart shell with foil, add a layer of dried beans or pie weights and bake 10 to 15 minutes.
Remove weights and foil; return to oven and bake until golden, about 10 minutes. Cool completely.
4. For the filling: Spread curd evenly over the prepared tart shell. Arrange blueberries and mint sprig on top.
Refrigerate until ready to serve.
Page 36