Menu Suggestions: Week 4

1) Split Pea Soup Family Additions: grilled ham and cheese sandwich 2) Chicken with Artichoke and Lemon served with brown rice or over a green salad.

3) Beef Fajitas served with sautéed onions and peppers, chopped lettuce, tomatoes, salsa, lime Family additions: Soft tortillas, grated cheese, sour cream ** See Chicken Fajitas recipe in week 1.

4) Kale and White Bean soup Family Additions: grated parmesan cheese, cheese toast

5) Oriental Salmon with stir fry veggies, brown rice Split Pea Soup

1 (16 oz) package of dried green split peas 2 cans fat-free chicken broth 4 c water 1 T evoo 1 med. Onion, chopped 1 med. Carrot, diced 2 cloves garlic, minced ¼- ½ t sea salt ¼ t pepper ¼ t dried whole tarragon

Sort and wash peas. Heat olive oil in a heavy saucepan over medium heat. Add onions and garlic and sauté for about 5 minutes. Add remaining ingredients. Bring to a boil; cover, reduce heat, and simmer for about an hour. Stir occasionally. Add additional broth or water if needed or if soup is too thick.

Kale and White Bean Soup From Bob Greene’s The Best Life Diet

1 small bunch of kale 2 t evoo 1 large onion, thinly sliced 4 cloves garlic, finely chopped ¼ t red pepper flakes One 15 oz can cannellini beans, drained and rinsed 3 c fat-free chicken broth 2 c water ½ t oregano salt and pepper

Wash the kale well. Remove the leaves from the stems and discard center ribs. Slice the leaves into thin ribbons. ‘Heat olive oil in a heavy stockpot over med-low heat and sauté onions, until they caramelize (15 min). Stir occasionally. Add parlic and red pepper flakes and sauté the mixture fro another minute.

Add the beans, broth, water and oregano, and bring to a simmer.

Add the kale and simmer, uncovered, until it is tender (15 min). Season with salt and pepper. Serves about 4

Chicken with Artichoke and Lemon

2 t evoo 4 boneless, skinless chicken breasts, sliced in strips juice of 1 lemon 1 lemon sliced thinly ¾ c chicken broth 1 c mushrooms, sliced 1 small onion , chopped 2 T capers with the juice one 14 oz can quartered artichoke hearts, drained salt and pepper to taste

Heat olive oil in a skillet pan and sauté the onions and mushrooms. Remove and set aside. Add a little more olive oil and brown the chicken strips on both sides. Remove and set chicken aside. Add lemon juice to the pan to deglaze, scraping up any browned bits.

Add the chicken broth and bring to a simmer. Add the lemon slices to the pan and reduce to medium heat. Place chicken breasts on top of the lemon slices. Put onion/mushroom mixture on top of the chicken. Add the capers and cook covered for 10 minutes. Add the drained artichoke hearts. Cover and cook for 5 more minutes or until the chicken is cooked through.

Adjust the sauce with salt, if too acidic for your taste. Oriental Salmon with stir fry veggies

4 fillets salmon 2 cloves garlic, minced ¼ c soy sauce, gluten free 2 T water 2 t stevia ½ t ginger

2 t evoo 1 T soy sauce, gluten free 2 cloves garlic, minced 1 package fresh snow peas 1 c sliced carrots ½ c sliced onion 1 c mushrooms, sliced

In a pan or zip lock bag, mix garlic, soy sauce, water, stevia and ginger. Add salmon fillets and coat well. Set aside for at lest 30 minutes. Bake in the marinade for 20 minutes or until salmon is cooked. You can also pan cook the salmon.

In a skillet pan, heat olive oil on med. Add garlic and cook for a minute. Add veggies and soy sauce. Stir to cat and cook til they change to a bright color and are still a bit crunchy.