Savory Baked Chicken

Savory Baked Chicken

4 to 6 oz. chicken breast
1 serving Melba toast crumbs or crushed Nut Thins
1/2 cup chicken broth or water
2 tablespoons lemon juice
1 tablespoon Bragg's liquid aminos
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon thyme
Pinch of fresh or fried parsley
Salt and pepper to taste


Combine cracker crumbs with dried spices
Dip chicken breast in lemon juice and Bragg's liquid aminos and coat with cracker herb mixture
Bake chicken in 350 degree oven for approximately 20 minutes or until thoroughly cooked

*Phase 2 modifications*
Dip chicken in egg, add grated Parmesan cheese to the spice mixture and drizzle with olive oil

Chicken Curry


  • 1 lb chicken breasts, cubed
  • 1 Tbsp curry powder
  • 1/4 tsp turmeric
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp Celtic sea salt
  • Pinch of black pepper
  • pinch of SweetLeaf Stevia powder Optional
  • cayenne pepper, to taste
  • 3 cups bell peppers, sliced
  • 3 cups mushrooms, sliced
  • 2 cup yellow onion, diced 
  1. In a small bowl, mix together curry, tumeric, garlic powder, onion powder, salt, pepper and stevia.
  2. Toss spices with chopped chicken to coat.
  3. Saute chicken over medium high heat until browned and cooked through.
  4. Remove chicken from heat and set aside.
  5. Deglaze pan with a little water and add peppers, mushrooms and onion.
  6. Cook until softened, about 10-15 minutes.
  7. Serve chicken over sauteed vegetables.

Salmon with Roasted Cherry Tomatoes


  1. Preheat oven to 400°.
  1. Combine first 6 ingredients in a jelly roll pan coated with cooking spray; toss to coat tomatoes. Cut lemon into slices and place on top of salmon. Bake at 400° for 15 minutes. Add fish to pan. Bake an additional 10 minutes or until fish flakes easily when tested with a fork. Serve the tomato mixture over fish. Drizzle with lemon juice.

Beef & Broccoli with Cauliflower "Rice"


  • 1 lb sirloin cut into ½ inch cubes     
  • 8 oz mushrooms, sliced
  • 1/2 small onion, diced
  • 2 cloves garlic, minced
  • red pepper flakes, to taste
  • salt and pepper to taste
  • 3 cups broccoli florets
  • 3 cups of cauliflower florets/ or bag of steamable cauliflower rice
  • 2 Tbsp Bragg Liquid Aminos or coconut aminos or tamari soy sauce
  • 1/2 cup water, divided
  • sesame seeds for garnish
  • green onion for garnish
  1. Brown meat in pan with mushrooms, onion, garlic, red pepper flakes, salt and pepper.
  2. Steam broccoli and cauliflower separately. Once cauliflower is steamed, chop it up into "rice" size pieces!
  3. Add broccoli to meat, then add Bragg Liquid Aminos and ¼ cup of water. Put lid on pan to steam.
    When it reduces, add another ¼ cup water.
  4. Serve broccoli and meat on top of the cauliflower rice. Garnish with sesame seeds and green onions.

White plate filled with paleo beef & broccoli and cauliflower rice, topped with sesame seeds
Source: Eat the Gains Paleo Beef and Broccoli

Baked Lobster with Spicy Lemon Sauce


  • 4 oz lobster tail, sliced
  • 4 Tbsp lemon juice
  • 1/4 cup Water
  • 1/4 tsp garlic, minced
  • Pinch of red pepper flakes
  • 8 Nut Thins, finely crushed or rice crackers
  • pinch of sweet paprika
  • salt and pepper to taste
  • lemon slices
  • Pinch of lemon zest
  • fresh parsley for garnish
  1. In a small saucepan, combine lemon juice, water, garlic and red pepper flakes.
  2. Bring to a boil and reduce liquid.
  3. In a small baking dish, lay out slices of lobster.
  4. Pour lemon sauce over lobster and sprinkle with cracker crumbs, paprika, salt and pepper.
  5. Bake lobster slices at 350 degrees for approximately 15 minutes or until lobster is fully cooked.
  6. Add a little extra water if needed so lobster doesn’t burn.
  7. Garnish with lemon slices, lemon zest and parsley.

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Chicken Fettucine Alfredo


  • 8 oz chicken breasts
  • Celtic Sea Salt, to taste
  • black pepper, to taste
  • 3 cups zucchini, spiralized
  • 1 Tbsp Water
  • 1 Tbsp fresh parsley for garnish
Alfredo Sauce
  • 1 cup cauliflower florets
  • 1/2 cup cottage cheese
  • 1 Tbsp greek yogurt
  • 1 Tbsp nutritional yeast
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder


  1. Salt and pepper both sides of the chicken breasts and grill (or bake at 350°F for 25-30 minutes) until cooked through.
  2. Let rest a few minutes, then cut chicken breasts into slices.
  3. In a large skillet, add zucchini spirals and water and cook until just tender.
  4. On a plate, layer zucchini noodles, alfredo sauce and chicken. Garnish with fresh parsley.
For the sauce
  1. Steam cauliflower until fork tender.
  2. In a food processor or blender, add cauliflower with remaining ingredients.
  3. Blend until smooth.

Thai Chicken & Cabbage Stir Fry


  • 4 oz chicken sliced thin
  • 1 cup cabbage sliced thin/shredded
  • 1/3 cup leek sliced thin
  • 1 tsp ginger
  • 1 clove garlic minced
  • 1/4 cup celery diced
  • 3 tsp Bragg's Liquid Aminos
  • 1 tsp apple cider vinegar
  • water as needed
  • sliced green onion for garnish if desired


  1. Saute sliced chicken breast in pan approximately 4-6 minutes.
  2. Add cabbage, leeks, celery, ginger, garlic, apple cider vinegar, Bragg's liquid aminos and water to pan and stir fry until cabbage just begins to wilt, approx. 2 minutes.
  3. Serve garnished with green onion, if desired.

Cinnamon Baked Chicken

  • 100 grams of chicken
  • 1 serving Melba toast crumbs
  • ½ cup chicken broth or water
  • ¼ teaspoon ground cinnamon
  • Pinch of nutmeg
  • Pinch of cardamom
  • ⅛ teaspoon curry powder
  • Dash of garlic powder
  • Salt and pepper to taste
  • Stevia to taste
  1. Mix Melba toast crumbs with ½ of the dry spices in a small bowl.
  2. Dip chicken in broth and coat with Melba spice mixture.
  3. Lay out 100 gram servings in shallow baking dish.
  4. Add broth and mix in the rest of the spices.
  5. Top the chicken with the rest of the Melba spice mixture.
  6. Bake chicken at 350 degrees for 20 minutes or until chicken is fully cooked.
  7. Serve with any vegetable on the side!

Image result for cinnamon chicken

Pizza Casserole


  • 2 cups zucchini or yellow squash shredded/unpeeled
  • 1/4 tsp salt
  • 1 large egg
  • 1/4 cup nutritional yeast
  • 14 oz cottage cheese divided
  • 8 oz ground beef
  • 1/4 cup chopped onion
  • 1 can tomato sauce 8 oz
  • medium sweet red or green pepper chopped


  1. Preheat oven to 400° F
  2. Place zucchini in colander, sprinkle with salt. Let stand 10 minutes and then squeeze out moisture
  3. Combine zucchini with egg, Nutritional Yeast and half of cottage cheese
  4. Press mixture into baking dish coated with non-stick spray
  5. Bake 20 minutes
  6. Meanwhile, in a large saucepan, season beef with salt and pepper and cook beef and onion over medium heat, crumbling beef, until meat is no longer pink; drain.
  7. Add tomato sauce; spoon over cooked zucchini mixture
  8. Sprinkle with remaining cottage cheese; add red pepper to top
  9. Bake until heated through, about 20 minutes longer

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Fajitas/ Carne Asada


  • 4 to 6 oz. sliced flank steak or chicken cut into strips
  • Tomatoes
  • Sliced onion cut into thin strips
  • Sliced green pepper cut into thin strips
  • 1 clove garlic chopped
  • 3 tablespoons lemon juice
  • 2 tablespoons orange juice
  • 1/8 teaspoon oregano
  • 1/8 teaspoon chili powder or to taste
  • Pinch of cayenne pepper


  1. Marinate meat in lemon juice and spices.
  2. Cook strips in a frying pan with garlic and onion.
  3. Add chopped tomatoes during the last 5 minutes of cooking and enjoy with lettuce leaf mock tortillas and salsa.
    Related image

Egg Roll in a Bowl


  • 1 lb lean ground beef
  • 1 cup bell pepper, chopped any color
  • 1 cup celery, diced
  • 1 cup medium onion, diced
  • 1 Tbsp garlic, minced
  • 4 cups green cabbage, shredded
  • 1 cup mushrooms, sliced
  • 1/2 cup beef broth no added sugar or oil
  • 1 Tbsp Bragg Liquid Aminos or coconut aminos or tamari soy sauce
  • green onions, sliced for garnish
  • fresh cilantro, for garnish
  • Celtic sea salt
  • black pepper


  1. Brown ground beef in a hot skillet with salt & pepper, bell pepper, celery, onion and garlic.
  2. Add mushrooms and saute until tender.
  3. Add cabbage, beef broth and Bragg Liquid Aminos. Saute until cabbage is slightly wilted.
  4. Finish with salt & pepper to taste. Add Sriracha sauce if desired.
  5. Garnish with cilantro and green onion.

Blackened Mahi Mahi with Pineapple Salsa


1-1/2 teaspoons ground cumin

1 teaspoon garlic powder

1 teaspoon dried oregano

1/2 teaspoon ground ginger

1/2 teaspoon smoked paprika

1/2 teaspoon kosher salt

1/2 teaspoon ground black pepper

1/4 teaspoon ground red pepper

2 tablespoons olive oil

4 mahi mahi fillets (4 oz each)

olive oil spray

fresh tomatoes, chopped

1 cup fresh pineapple, peeled, chopped

1 jalapeno pepper, seeded, chopped

1/2 cup chopped red onion

2 tablespoons chopped fresh cilantro

1 teaspoon ground cumin

1 teaspoon minced garlic

1 lime, juiced


Combine the 1-1/2 teaspoons cumin, the garlic powder, dried oregano, ground ginger, smoked paprika, salt and black and red peppers in small bowl. Stir in olive oil to make a saucy paste; divide mixture in half and set aside one portion.

Brush half of the paste on fish fillets; set aside. Lightly spray grill or grill pan with olive oil spray. Heat to high heat; when hot, add fish and cook 3 to 4 minutes per side, turning once.

Meanwhile, combine tomatoes, pineapple, jalapeno, red onion, cilantro, the 1 teaspoon cumin, the garlic and lime juice in medium bowl; set aside.

Remove fish from grill once it flakes easily with a fork. Brush remaining paste on cooked fish. Serve with Pineapple Salsa.

Blackened Mahi Mahi with Mango Salsa

Spaghetti Squash Pizza Boats


whole spaghetti squash
sea salt
freshly ground pepper
extra-virgin olive oil, for drizzling                                                  Spaghetti Squash Pepperoni Pizza Boats Horizontal
1 cup chopped uncured turkey bacon (Phase 2) or ground beef (Phase 1)
2 cups marinara, no sugar added
2 cups cottage cheese
1/4 cup chopped parsley

1. Preheat oven to 400 degrees. Place spaghetti squash on a plate and microwave 5 minutes. Halve each lengthwise and remove any seeds. Transfer to a parchment- lined baking sheet, season with salt and pepper, and drizzle with olive oil.
2. Bake, cut-side down, for 30 minutes. Remove from oven and heat broiler.                                                      Source: Delish Spaghetti Squash Pepperoni Boats
3. Meanwhile, in a small skillet over medium heat, crisp pepperoni, stirring  occasionally.
Transfer to a plate.                                                                        ;                                                   
4. Loosen spaghetti strands using a fork. Add 1/2 cup marinara, 1/4 cup cottage cheese and 1/4 cup crispy pepperoni (or ground beef) to each baked squash half.Mix filling with a fork and top with 1/4 cup more cottage cheese and parsley. Return to baking sheet. Serve immediately.

Chicken Cacciatore

  • 3-1/2 lbs chicken breast skinless boneless, cut in half OR use chicken tenders
  • 2 Tbsp MCT oil
  • 1 medium bell pepper cut in large pieces or diced (your preference)
  • 1 cup onions (1 medium) cut in large chunks
  • 14-1/2 oz can diced tomatoes, undrained
  • 10 oz can Ro-Tel tomatoes with green chilies, undrained
  • 4 oz can mushrooms sliced, drained
  • ½ tsp oregano or 1-1/2 tsp fresh
  • ¼ tsp basil, or 1 tsp fresh
  • ½ tsp salt
  • 2 cloves garlic, chopped fine
  • 1 cup Parmesan cheese grated (optional)
  1. Heat oil in 12 inch skillet over medium-high heat.
  2. Cook chicken in oil 15 to 20 minutes or until brown on all sides.
  3. Place half of the chicken pieces in 3-1/2 to 6-qt slow cooker.
  4. Mix bell pepper, onions, and remaining ingredients and spoon half of mixture over chicken.
  5. Add remaining chicken; top with remaining vegetable mixture.
  6. Cover and cook on low heat setting 4 to 6 hours or until juice of chicken is no longer pink when centers of thickest pieces are cut.
This can also be cooked in a 350 oven for an hour. This can also be cooked on the stovetop, simmered slowly for approximately 1 hour, until chicken is done. If you are short of time, you can cut out the browning of the chicken.


  • 2. c cauliflower rice.
  • 2. c shredded zucchini
  • 1 egg
  • pizza sauce (however you choose to make it)
  • cottage cheese
  • homemade turkey sausage
  • spinach
  • basil, oregano, garlic powder, onion powder, salt, thyme, parsley, (really whatever pizza seasonings you want)
  1. Preheat oven to 450
  2. Microwave the cauliflower rice for 5 minutes.
  3. Using a towel, squeeze water out of shredded zucchini and then squeeze all moisture out of cooked cauliflower as well.
  4. Mix the two veggies together and add seasonings
  5. Add spoonful of cottage cheese and the egg, Mix all together.
  6. On a baking sheet lined with parchment paper, divide the veggie dough into two and form two small pizza crusts.
  7. Cook for 10 minutes.
  8. Bring out of the oven and put the pizza sauce on 1 side of each crust. Then add the sausage, cottage cheese and spinach (really, do whatever toppings you want). With a spatula, carefully fold over. If it breaks, no problem, just try to reform it as best as you can.
  9. Cook for an additional 12 minutes.
  10. Wait for it to cool, and then enjoy!
Phase 2 modifications: Replace cottage cheese with actual cheese. Add bacon, etc. Get creative!

Image result for calzones 

Fresh Fish and Garden Vegetables

This is a great fresh idea for fish and homegrown garden tomatoes. I used a wild caught flounder but it would be equally good with cod or haddock. Pepper and lightly salt fish, coat with olive oil. Chop tomato, basil, and sweet onion and place on top of fish. Bake in oven for 20-25 minutes. Serve with a green vegetable.

Zucchini Lasagna

Zucchini LasagnaImage result for zucchini

Meat Sauce:

1¼ lbs ground turkey or beef

2 T Pampered Chef Bell Pepper Rub

1 T Pampered Chef Cracked Black Peppercorn & Garlic Rub

1 Cup Sliced Baby Portabella Mushrooms

¼ Cup Chicken Stock

24 oz Red Sauce

Salt & Pepper to taste

Lasagna Slices:

Fresh Zucchini


2 Cups low fat cottage cheese

1 egg


For the meat sauce:

Over medium heat, brown and crumble ground turkey in skillet. Sprinkle seasonings and stir in sliced mushrooms. Add chicken stock and cook until mushrooms are tender. Most if not all of the stock will probably be absorbed into the turkey. Reduce heat to low and stir in your red sauce. Cover and let simmer on low while you prepare the rest.

Zucchini Slices:

Fresh Zucchini sliced ¼” thick. Sliced in long slices. Set aside.


Puree Cottage cheese in blended, then add egg and puree more. Set aside.


Layer of zucchini lasagna. Layer of meat sauce. Layer of cheese sauce.


Bake at 375 for 30 minute; then turn up heat to 425 and bake until cheese and sauce is bubbly. Remove from heat and let stand for 15 minutes before trying to cut & serve.

Ahi Tuna with Pesto

2 wild caught tuna steaks (1″ thick)

This meal is simple to make and delicious. Coat the steaks in olive oil. Season with garlic powder and fresh cracked pepper. Grill for 5 mins. one side and two mins. other. Do not overcook the fish. A very hot grill
is favored.

Salad is field greens with feta and heirloom tomatoes. Great additions would be olives, beets, almonds, avocado, dried or fresh fruit. Garnish with pesto and lemon.

Zucchini Noodles with Cilantro Lime Chicken

3 large zucchini (or pre-done zucchini noodles in the produce section- though veggetti works great for spiralizing your vegetables in no time!

1.5 lbs boneless and skinless chicken breasts, cut into 1" pieces

1/2 tsp cumin

1 tsp celtic sea salt

1/4 tsp ground black pepper

2 tsp or any small amount of hot pepper/ jalapeno, or to taste, seeded and minced (leave seeds in if you like it hot!)

1 medium or 1/2 large lime (juice of)

3/4 cup cilantro chopped

spritz of cooking spray

Cajun Jambalaya with cauliflower "rice"

2 onions, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1 cup celery, chopped
Cauliflower “Rice”
2 Garlic cloves, minced
2 14.5 oz can diced tomatoes, undrained
3 boneless, skinless chicken breasts, cut into small pieces
1 pound shrimp (shelled and de-veined)
Sausage (this would be great to add, but I, unfortunately, didn’t have any on hand)
3 tablespoons of olive oil

Cajun Spice Mix

2 1/2 teaspoons salt
2 teaspoons garlic powder
2 1/2 teaspoons paprika
1 teaspoon ground black pepper
1 teaspoon onion powder
1 teaspoon cayenne pepper (this will give the dish a spicier taste)
1 1/4 teaspoons dried oregano
1 1/4 teaspoons dried thyme

Set a large wok or skillet on medium heat and throw in a couple of tablespoons of olive oil. Once the oil is hot, add the chicken and sausage (or any other meats you’d like to use). Once cooked through, throw in the onions, bell peppers and celery. Saute for about 10 minutes. Add the 2 cans of tomatoes with juice, then add the Cajun spice mix and bring to a simmer. Now add in the cauliflower “rice” and simmer for 10 to 15 minutes more. And finally, add in the shrimp and simmer for another 5 minutes.

Lemon, Garlic and Herb Salmon with Asparagus

  • 6 - 6 oz. skinless salmon fillets
  • 1½ lb. asparagus, woody ends removed
  • ⅓ cup freshly squeezed lemon juice (about 2-3 lemons)
  • Olive oil
  • 4 cloves garlic, minced
  • ¼ cup fresh chopped parsley
  • Zest of 2 lemons
  • Salt and pepper, to taste
  • 1 lemon, thinly sliced
  • Additional fresh chopped parsley, for garnish
1. Preheat the oven's broiler to HI heat and set the oven rack about 6-8 inches from the heat source. Lightly spray a rimmed baking sheet with cooking spray.
2. Place the salmon on prepared baking sheet and arrange the asparagus around the salmon. Pour lemon juice over salmon and asparagus. Lightly drizzle olive oil over the top of the salmon and asparagus. Sprinkle the garlic, parsley, and zest evenly over the top of the salmon and asparagus. Season all with salt and pepper. Arrange lemon slices over the top.
3. Broil for 8-10 minutes, or until salmon is cooked to your desired preference.
4. If desired, garnish with additional fresh parsley.

Lemon, Garlic and Herb Salmon with Asparagus

  • 6 - 6 oz. skinless salmon fillets
  • 1½ lb. asparagus, woody ends removed
  • ⅓ cup freshly squeezed lemon juice (about 2-3 lemons)
  • Olive oil
  • 4 cloves garlic, minced
  • ¼ cup fresh chopped parsley
  • Zest of 2 lemons
  • Salt and pepper, to taste
  • 1 lemon, thinly sliced
  • Additional fresh chopped parsley, for garnish
1. Preheat the oven's broiler to HI heat and set the oven rack about 6-8 inches from the heat source. Lightly spray a rimmed baking sheet with cooking spray.
2. Place the salmon on prepared baking sheet and arrange the asparagus around the salmon. Pour lemon juice over salmon and asparagus. Lightly drizzle olive oil over the top of the salmon and asparagus. Sprinkle the garlic, parsley, and zest evenly over the top of the salmon and asparagus. Season all with salt and pepper. Arrange lemon slices over the top.
3. Broil for 8-10 minutes, or until salmon is cooked to your desired preference.
4. If desired, garnish with additional fresh parsley.

Spinach Stuffed Chicken

3 tablespoons olive oil
4 cloves garlic, minced
1 bag of fresh baby spinach
Salt and pepperSpinach-Stuffed Chicken

4 boneless, skinless chicken breast halves
1/4 teaspoon poultry seasoning
3/4 cup chicken broth

1.  In a skillet over medium heat, warm 1 tbsp oil. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, 2 minutes. Season with salt and pepper; remove from heat.

2.  Slice chicken breasts almost in half horizontally, open  and pound to 1/2 inch thickness. Sprinkle with poultry seasoning, salt and pepper. Spoon a heaping 1/4 cup filling onto open chicken breasts. Roll lengthwise over filling; secure with toothpicks.
                                                                                                                                                                                                                                 Source: Spinach-Stuffed Chicken

3. Warm 2 tbsp oil in a large skillet over medium-high heat. Add chicken and cook until golden, about 7 minutes total, turning once or twice. Add broth, cover, reduce heat to medium and simmer until cooked through, about 10 minutes. Remove chicken to a platter and tent with foil. Turn heat to high and boil sauce, uncovered, until thickened, about 3 minutes. Remove toothpicks from chicken; serve with sauce.

One Pot Mexican Chicken


Quick, easy and healthy Mexican Chicken Stir Fry is full of protein and fresh veggies!
  • 1 tsp olive oil
  • 2 skinless chicken breasts, fat trimmed off and diced into 2" chunks
  • 2 bell peppers
  • 1½ cups broccoli florets
  • 1 tsp cumin
  • ½ tsp cayenne pepper
  • ½ tsp smoked paprika
  • optional: ½ tsp chili powder
  1. Heat a large pan on medium high heat.
  2. Add oil and heat until shimmery, about 20 seconds.
  3. Add diced chicken, stir occasionally until lightly browned on all sides- about 5 minutes.
  4. Add peppers and broccoli and continue to cook until veggies are slightly browned and softened- about 10 minutes.
  5. Add spices and a little water to help coat the stir fry with the spices (about 2 tbsp- adjust as needed).
  6. Cook until water is completely absorbed.
  7. Remove and enjoy!

Chicken and Kale Casserole

  • Coarse salt and ground pepper
  • ¾ pound large pasta shells (or yellow squash instead of pasta)
  • 2 tablespoons MCT oil
  • 1 large yellow onion, diced medium
  • 3 garlic cloves, minced
  • 2 bunches kale (1½ pounds), tough stems and ribs removed, leaves coarsely chopped
  • 2 cups shredded or chopped cooked chicken (from ½ rotisserie chicken)
  • 1 container (48 ounces) 2% Daisy cottage cheese
  • 3 tablespoons finely grated lemon zest (from 2 lemons)
  • ¾ cup Nutritional Yeast
  1. Preheat oven to 350 degrees.
  2. Slice squash ½ inch thick and put in a large skillet with MCT oil over medium-high.
  3. Add onion and garlic; cook until onion is beginning to soften, 4 minutes.
  4. Add kale, cover, and cook until almost tender, about 5 minutes. Transfer to pot with pasta.
  5. Stir in chicken, cottage cheese, lemon zest, and ½ cup Nutritional Yeast; season with salt and pepper.
  6. Transfer mixture to a 9-by-13-inch baking dish; top with ¼ cup Nutritional Yeast. Bake until top is golden, 30 minutes.

Lemon & Dill Chicken

  • 4 boneless, skinless chicken breasts
  • 3 tsp MCT oil
  • ¼ onions, chopped
  • 3 minced garlic cloves
  • 1 cup chicken broth
  • 2 tsp Arrowroot
  • 2 tbs fresh dill, chopped
  • 1 tbs lemon juice
  • Salt & pepper to taste
  1. Start with 4 boneless, skinless chicken breasts. Remove the tender on the underside of each and save them for another time, then make sure each breast is about 4 ounces. That cooks up into 3- ounce portions, about the size of a deck of cards.
  2. Season with salt and pepper and heat 1- 1 / 2 teaspoons of olive oil in a heavy skillet over medium- high heat.
  3. Sear the chicken until it's well browned on both sides, then set it aside.
  4. Tent it with foil to keep warm.
  5. Now make a quick, flavorful pan sauce.
  6. In 1- 1 / 2 teaspoons olive oil, cook 1 / 4 cup finely chopped onion and 3 minced garlic cloves for a minute.
  7. Whisk 1 cup reduced- sodium chicken broth, 2 teaspoons flour, 1 tablespoon chopped fresh dill, and 1 tablespoon lemon juice and add to the pan and cook, continuing to whisk until it starts to thicken.
  8. Add the chicken and any juices back to the pan.
  9. Simmer on low heat until the chicken is cooked through, then transfer to a plate and spoon the sauce over the chicken.
  10. Sprinkle with 1 more tablespoon chopped fresh dill.
  11. For a delicious meal, serve the chicken with roasted asparagus.

Unstuffed Cabbage Rolls

  • 1½ to 2 lbs lean ground beef or turkey
  • 1 tbsp oil
  • 1 large onion, diced
  • 1 clove garlic, minced
  • 1 small cabbage, chopped
  • 2 cans (14.5 oz each) diced tomatoes
  • 1 can (8 oz) tomato sauce
  • ½ cup water
  • 1 tsp ground black pepper
  • 1 tsp sea salt
  1. In a large skillet, heat olive oil over medium heat.
  2. Add ground beef and onion and cook until meat is no longer pink and onion is tender.
  3. Add garlic and continue cooking for 1 minute.
  4. Add chopped cabbage, tomatoes, tomato sauce, water pepper and salt and bring to a boil.
  5. Cover and simmer for 20-30 minutes, or until cabbage is tender.

Chicken Pesto

  • 4 to 6 oz. thinly sliced or whole chicken breast
  • 3 tablespoons lemon juice
  • Salt and pepper to taste
  • Pesto:
  • 3 cloves raw garlic
  • ¼ cup fresh basil leaves
  • 2 tablespoons apple cider vinegar
  • ¼ cup chicken broth or water
  • 2 tablespoons lemon juice
  • ¼ teaspoon dried oregano
  • Salt and black pepper to taste
  1. Marinate chicken in lemon juice, salt and pepper.
  2. Fry in a pan until lightly browned and cooked thoroughly.
  3. For the pesto sauce, puree fresh basil, garlic, chicken broth, and lemon juice in a food processor.
  4. Add pesto mixture to chicken, add a little water and cook on medium heat coating chicken with pesto mixture.
  5. Add salt and pepper to taste and serve hot.
  6. Pesto sauce may be made by itself and added to vegetables or other protein options.
Phase 2 modifications:
Add ¼ cup pine nuts or walnuts and ¼ cup parmesan cheese to the food processor along with ¼ cup of olive oil. For a creamy pesto, add a little half and half and omit the lemon juice.
(1 protein)

Scallops with Kale and Spinach

10 Large Scallops
8 oz. Chopped Kale
8 oz. Fresh Spinach
2 Tbsp. Lemon Olive oil
4 Tbsp. William Sonoma Roasted Garlic Rub

In a large pot steam Kale for 20 min.
Coat Scallops with scant olive oil and garlic rub.
Broil scallops approximately 5 min per side.
Add spinach to steaming Kale, cook additional five min.
Arrange kale/spinach on dinner plate. Drizzle lemon oil and add pepper to taste.
Place scallops on top and garnish with sliced peeled thin cut orange sections.
Fresh squeezed lemon on scallops is always a pleaser.

Serves two.

Mahi Mahi with Oranges

  • 6 oz mahi mahi fish
  • ½ orange in segments
  • 2 tablespoons Bragg’s amino acids
  • 1 teaspoon apple cider vinegar
  • ⅛ teaspoon fresh or dried ginger
  • 1 tablespoon chopped green onion
  • 1 clove garlic crushed and minced
  • Pinch of red pepper flakes
  • SweetLeaf Stevia to taste
  • Cayenne to taste
  • A little water as needed
  1. Sauté mahi mahi fish with a little water, vinegar and Bragg’s then add garlic, spices, and stevia.
  2. Add ½ orange in chunks or segments.
  3. Cook for 5-10 minutes.
  4. Top with green onion and serve on a bed of steamed spinach or greens.

Ginger Chicken

  • 4 oz of chicken
  • ¼ cup chicken broth or water
  • 4 tablespoons lemon juice
  • ¼ teaspoon lemon or orange zest
  • ½ teaspoon fresh ginger
  • 4 tablespoons Bragg’s liquid aminos
  • 1 tablespoon chopped onion
  • Stevia to taste
  • Salt and pepper to taste
  • Cayenne pepper to taste
  1. In a small sauce pan, sauté chicken in a little lemon juice and water until slightly browned.
  2. Add spices, ginger, salt, lemon and stevia.
  3. Add Bragg's liquid aminos and cook thoroughly.
  4. Deglaze the pan periodically by adding a little water.
  5. Serve hot and garnish with lemon or orange slices.

Mexican Chicken & Cabbage

  • 1 clove minced garlic
  • ½ to 1 tsp cumin
  • ½ to 1 tsp chili powder
  • ½ to 1 tsp paprika
  • ½ to 1 tsp onion powder
  • ½ to 1 tsp turmeric
  • 1 to 2 tbsp parsley
  • 1 to 2 tbsp cilantro
  • 1 medium head of cabbage shredded
  • 2 boneless chicken breasts diced up
  • 1 medium green pepper diced up
  • 1 medium red pepper diced up
  • 1 medium sweet yellow onion diced up
  • 1 cup of celery diced up
  • 1 cup of chicken broth
  • 1tbsp Braggs or coconut aminos
  1. In a non stick skillet, cook over medium-high heat, chicken, amino acids, garlic, and all the spices until browned. Add peppers, onion, celery, chicken broth and shredded cabbage. Cook down. Add more water or broth as needed. Mix in parsley and cilantro. Remove from heat and serve.

Moroccan Lemon Chicken

  • 4 to 6 oz. chicken breast
  • Juice of ½ lemon
  • 1 tablespoon minced onion
  • Pinch of ginger
  • Pinch of ground coriander
  • Pinch of saffron
  • Pinch of lemon zest
  • Salt and pepper to taste
  • Lemon slices
  1. Marinate saffron strands in lemon juice then crush into a paste.
  2. Add dry spices.
  3. Dip chicken breast in lemon juice and spice mixture.
  4. Rub additional spices into chicken breast with salt and pepper.
  5. Wrap individual servings in foil and cover with slices of lemon and a little of the saffron mixture.
  6. Bake chicken at 350 for 20-30 minutes or until chicken is cooked completely and tender.

Rosemary Chicken

  • 4 to 6 oz. thick sliced or whole chicken breast
  • 1 serving Melba toast crumbs or crushed Nut Thins
  • ¼ cup chicken broth or water
  • 3 tablespoons lemon juice
  • ½ teaspoon fresh rosemary
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • Salt and pepper to taste
  • Pinch of lemon zest
  1. Marinate chicken in lemon juice, salt and rosemary.
  2. Mix spices and crushed crackers together in shallow bowl or plate.
  3. Coat the chicken pieces with cracker spice mixture and place in baking dish.
  4. Add broth and top chicken with additional spice mixture.
  5. Bake chicken at 350 for approximately 20 minutes or until cooked.
  6. Sprinkle chicken with lemon juice, salt, and pepper to taste.
  7. Garnish with fresh chopped parsley and lemon slices.

Tomato Basil Chicken

  • 4 to 6 oz. cubed chicken
  • 1 cup chopped tomato
  • ¼ cup chicken broth or water
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped onion
  • 1-2 cloves garlic sliced
  • 3 leaves basil rolled and sliced
  • ⅛ teaspoon oregano fresh or dried
  • Dash of garlic powder
  • Dash of onion powder
  • Cayenne to taste
  • Salt and pepper to taste
  1. Lightly brown the chicken in small saucepan with lemon juice.
  2. Add garlic, onion, spices and water.
  3. After chicken is cooked add fresh tomatoes and basil.
  4. Continue cooking for 5-10 minutes.
  5. Salt and pepper to taste, garnish with fresh basil.

Salmon Kale Delight

  • 2 Salmon filets
  • Kale – 2 large bunches
  • 2 T. Roasted garlic minced
  • 1 large leek sliced thinly – use white portion only
  • 2-3 T. Coconut Oil
  • 2 T. Tahini
  • 2 T. Braggs Amino Acids
  • 2 T. Pure Maple Syrup
  1. In a bowl mix the Tahini, Braggs and sweetener of choice. Blend to a smooth consistency. Set aside.
  2. Grill, bake or broil Salmon.
  3. In a large wok, heat the coconut oil and add garlic and onion.
  4. Saute until onions become translucent.
  5. Add your torn kale leaves and toss until leaves are cooked to desired tenderness.
  6. Drizzle Tahini Sauce over cooked Kale and toss.
  7. For a nice presentation, place ½ of the Kale on dinner plate and top with cooked Salmon filet. Garnish with chopped chives or capers.

Lemon Dill Fish

  • 6 oz any kind of white fish
  • 4 tablespoons lemon juice
  • ¼ cup vegetable broth or water
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon fresh dill
  • 1 clove garlic crushed and minced
  • 1 tablespoon minced onion
  • Salt and black pepper to taste
  1. Sauté fish with lemon juice, vegetable broth, and vinegar. Add garlic, onion, and fresh dill.
  2. Cook for an additional 5-10 minutes or until fish is completely cooked.
  3. Garnish with lemon wedges.

Harvest Chicken Casserole


2 tbsp. extra-virgin olive oil, plus more for baking dish
2 lb boneless skinless chicken breasts
Himalayan or Celtic sea salt
Fresh ground pepper                                                                                        
1/2 onion, chopped                                   
2 medium sweet potatoes, peeled and cut into small cubes
1 lb brussels sprouts, trimmed and quartered
1 tsp dried thyme
1/2 tsp paprika                                                                         
1/4 vegetable broth
6 cups of wild rice/ brown rice
1/2 cups dried cranberries
1/2 cup sliced almonds

1. Preheat oven to 350 degrees and grease a 9" x 13" baking dish with oil. In a large, deep skillet over medium-high heat, heat 1 tablespoon oil.  Season chicken with salt and pepper. Add chicken to skillet and cook until golden and cooked through, 8 minutes per side. Let rest 10 minutes, then cut into 1" pieces.
2. Heat remaining tablespoon oil over medium heat. Add onion, sweet potatoes, and brussels sprouts and season with thyme, paprika, salt and pepper. Cook until softened, 5 minutes. Add broth, bring to a simmer and cook covered for 5 minutes.
3. Stir in cooked rice, chicken and cranberries. Transfer mixture to baking dish, top with almonds, and bake 20 minutes.
4. Let cool 5 minutes before serving.
Healthy Chicken Casserole Horizontal

Cajun Baked Fish

  • 6 oz your choice of white fish
  • 1 serving Melba toast crumbs or finely crushed Nut Thins
  • ⅛ teaspoon onion powder
  • ⅛ teaspoon garlic powder
  • Pinch of cayenne pepper to taste
  • Pinch of thyme
  • Salt and black pepper to taste
  1. Combine spices and finely crushed cracker crumbs.
  2. Dip fish in lemon juice and coat with spice mixture.
  3. Bake in 350 degree oven for 20 minutes or broil until lightly brown.
  4. Garnish with parsley.

Turkey Spaghetti Zoodles

Turkey Spaghetti Zoodles

1 tsp extra virgin olive oil
1 1/4 ground turkey                                                                                                                                               Source: Turkey Spaghetti Zoodles
1 cup diced green bell pepper            Photo of Turkey Spaghetti Zoodles by Megan Olson

1 tbsp minced garlic
2 teaspoons Italian seasoning
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes
3 cups marinara sauce, no sugar added
2 cups baby spinach
4 zucchini cut into noodle shape strands

Heat olive oil in a large skillet over medium heat. Add turkey, green peppers, garlic, Italian seasoning, black pepper, salt and red pepper flakes. Cook and stir until         turkey is lightly browned.
Stir marinara sauce and baby spinach in the turkey mixture. Cook and stir until marinara is warm through, about 3 minutes.
Stir zucchini noodles into sauce with tongs. Cook and stir until noodles are slightly tender.

Chicken Tarragon

  • 4 to 6 oz. chicken breast
  • ¼ cup tarragon and garlic infusion
  • ¼ cup chicken broth or water
  • 2 tablespoons lemon juice
  • ½ teaspoon fresh chopped tarragon
  • 1 tablespoon chopped onion
  • 1 clove garlic minced
  • Dash of mustard powder
  • Salt and pepper to taste
  1. Heat the chicken broth, vinegar, garlic, and onion in a small saucepan or frying pan.
  2. Add chicken and sauté for about 10 minutes or until chicken is completely cooked and liquid is reduced.
  3. Deglaze the pan periodically with a little water to create a sauce.
  4. Serve hot.


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