induction plan2

7/31/2019 Induction Plan2

1/12


2/12

NetAtkinsCount

6g 1g

cup cucumber

cup red bell pepper

1 cup field greens

Servings: 1 Nutritional Information Per Serving:

Fiber 2.8g Protein 1.6g Fat 0.2g Calories 36

Ingredients

Combineallingredientsandtosswithdressing..

Directions

Page 1

Mixed Greens w/SlicedCucumbers & Red Bell Pepper

INDUCTION Recipes Plan 2

3g

cupaxmeal

teaspoonbakingpowder

packetgranularsugarsubstitute(sucralose)

teaspooncinnamon

largeeggteaspoonbutter

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Ingredients

Putthedryingredientsinacoeemug.Stir.Addtheeggand

thebutter.Mix.Microwaveminute(ormore).

Takeoutandslicebutterandeat.

Directions

Mufn in a Minute Ranch Dressing

cupheavycream

teaspoonlemonjuice

tablespoonchives

reshgarlicclove

tablespoonsreshparsleyteaspoonsalt

teaspoonpepper

teaspoonreshdillweed

teaspoonDijonmustard

cupmayonnaise



Ingredients

Whisk mayonnaise cream parsley chives lemon juice

mustardgarlicdillsaltandpepperinasmallbowl.

Useimmediatelyorrerigerateinanairtightcontainerorupto

days.

.

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Directions


3/12

NetAtkinsCount

4g 1g 0g

avocado

4lettuceleaves

7ouncesochicken

oonereshtomato



Ingredientscupalalasprouts

cupeldgreens



Ingredients

Combineallingredientsandwrapinlettuce..

DirectionsCombinegreensandsprouts.Tosswithdressing..

Directions

INDUCTION Recipes Plan 2 Page 2Lettuce-Wrapped Chicken

Burger w/Avocado & TomatoMixed Greens w/

Alala Sprouts

cupgratedParmesan

teaspooncrushedredchilipepper

garlicclove

tablespoonsparsley

teaspoonsaltteaspoonpepper

cupmayonnaise

13cupwhitewinevinegar

teaspoonItalianmedleyseasoning

tablespoonXylitol



Ingredients

Whisk mayonnaise vinegar and tablespoons Xylitol in a

medium bowl. Stir in Parmesan garlic Italian seasoning

pepperakessaltpepperandparsleyuntilwellblended.Let

standorminutes.


days.Stirbeoreusing.

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Directions

Creamy Italian Dressing


4/12

NetAtkinsCount

3g 4g

cupsourcream

6ouncesextrasharpshreddedCheddar

0ounceschoppedspinach

0ouncesSwisschard

teaspoonsaltteaspoonpepper

largeeggs



Ingredients13cupsourcream

poundredcabbage

tablespoongroundtarragon

13cupmayonnaise

tablespoonbalsamicvinegarsmallredonion



Ingredients

Derostspinach andSwisschard;pouro excesswaterand

squeezedry.

InalargebowlmixspinachSwisschardeggssourcreamand

nutmeg;seasonwellwithsaltandpepper.

Spreadintoabutteredshallowbakingdish.Top withcheese. Heatoven to 0F. Bake 40minutes until

bubblyandbrownedontop.

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.4.

Directions Inlargebowlcombinecabbageandonion.Insmallbowlmix sour creammayonnaisedill vinegarand

sugarsubstitute.Addsaltandpeppertotaste.

Adddressingtocabbagemixtureandtosstocoat.

Coverandrerigerateatleasthouroravorstoblend.(May

bemadeuptodayahead).Servechilledoratroomtemperature.

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4.

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Directions

INDUCTION Recipes Plan 2 Page 3Creamy Red Cabbage StewGrilled Burgerw/Avocado & Tomato

Spinach, Swiss Chard& Cheese Bake

4g

avocado

13tomato

4ouncesgroundhamburgerbee



Ingredients

Grillburgertopreerreddoneness.

Topwithavocadoandtomatoslices.

.

.

Directions


5/12

NetAtkinsCount

4g 3g 3g

ouncesredbellpepperpatteddry

poundBokChoy

tablespoonunsaltedbutter

0ouncessalmon

teaspoonpeppertablespoonsextravirginoliveoil

ouncessugarreesalsa

teaspoonlemonzest



IngredientstablespoonsParmesan

teaspoonlemonpeel

tablespoonlemonjuice

mediumzucchini

tablespoonextravirginoliveoil



Ingredientscupsspinach

largeeggs



Ingredients

Heatovento47F.

Placeoliveoilandbutterinaskilletlargeenoughtoholdsh

inasinglelayer.Placeinovenminutesuntilbuttermelts.

Seasonshwithsaltandpepper.Placesheshsidedowninprepared skillet. Bake 0 minutes turning careully once

halway through cooking time until just cooked through.

Removeromskillet;tentwithoiltokeepwarm.

AddBokChoyandlemonpeeltoskillet.Stirtocoatwithoilin

pan.

Placeinovenminuteuntilleavesarewiltedandstemsare

warmedthrough.

Purepeppersandsalsainablenderor0seconds.Divide

greenson our plates;topeachwith apieceo sh.Place a

dollopopureovereachpieceosh.

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4.

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6.

Directions

Combine zucchini Parmesan lemon juice zest andoil in a

mixingbowl.

Gentlytossseasonwithsaltandpepperandserve.

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Directions

Place spinach in a skillet with tablespoon oil. Saute until

wilted.

Addeggs to pan withspinachand scramble/cook together

untileggsareset.

Addsaltandpeppertotaste.

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4.

Directions

INDUCTION Recipes Plan 2 Page 4Eggs & SpinachZucchini Ribbons w/Lemon & ParmesanBaked Salmon w/Bok Choy


6/12

NetAtkinsCount

4g 1g 1g

poundgroundbee

greenonionchopped

cupbabyspinach

cupchoppedtomatoes

cupcrumbledetacheeseteaspoonchoppedreshdillweed

teaspoonsalt

teaspoonpepper


Fiber 1g Protein 24.0g Fat 13.0g Calories 230

Ingredients

Combinegroundbeegreenonionspinachtomatoetadill

saltandpepper.

Forminto4patties.Grillorpanryovermediumhighheator

6minutesoneachsideormediumdoneness.

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Directions

INDUCTION Recipes Plan 2 Page 5Greek Vinaigrette Bee Burgersw/Feta & Tomato

Mixed Greensw/Cherry Tomatoes

cherrytomatoes

cupeldgreens



Ingredients

Combineallingredientsandtosswithdressing..Directions

6tablespoonsextravirginoliveoil

garlicclove

teaspoonoregano

teaspoonsalt

teaspoonpeppertablespoonslemonjuice

teaspoonredwinevinegar



Ingredients

Whisktogetheroilgarlicoreganosaltandpepperinasmall

bowl.Whiskinlemonjuiceandvinegar.


days.

.

.

Directions


7/12

NetAtkinsCount

6g 3g 2g

cupmungbeansprouts

marinatedartichokehearts

cupeldgreens



Ingredientstablespoonslemonzest

teaspoonssalt

teaspoonpepper

teaspooncoriander

teaspoonginger

teaspooncinnamon

4tablespoonsextravirginoliveoildivided

poundstuna(4steaks)

teaspoonbalsamicvinegar

cupschoppedarugula



Ingredients


Directions

Ina smallbowlcombinezestsaltcorianderpepperginger

andcinnamon.Stirintablespoonsoil.Rubmixtureontotuna

steaks.Heatremainingtablespoonooilinalargeskilletover

highheatuntilitshimmers.

Addsteaksandsautuntiljustcookedthroughabout4to6

minutesturningonce halway through cooking time.While

shiscookingplacevinegarinasmallbowl.

Slowlywhiskinoliveoiluntildressinghasslightlythickened.

Season totaste with salt and pepper and toss greens with

dressing. To serve cut sh into inch slices and lay over

greens.

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.

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Directions

INDUCTION Recipes Plan 2 Page 6Spicy TunaSteak Salad

Creamy Scrambled Eggsw/Dill & Smoked Salmon

Mixed Greens w/MarinatedArtichoke & Mung Bean

eggs

tablespoonscream

tablespoonchoppedreshdill

teaspoonsalt

4tablespoonsbutter

4greenonions(whiteandgreen)thinlysliced

6ouncesthinlyslicedsmokedsalmoncutintostrips



Ingredients

Inalargebowlbeateggscreamdillandsalt.Meltbutterina

largeskilletovermediumheat.

Addgreenonions;cookminutesuntilsotened.Pourinegg

mixture;cook 4 minutesstirring occasionally until almost

set.Mixinsalmoncookminutemoreoruntileggsreachdesired

doneness.Transertowarmedplates.

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.

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Directions


8/12

NetAtkinsCount

4g 2g 4g

poundasparagus

tablespoonsoliveoil

teaspoonsalt

teaspoonpepper



Ingredientsounceschicken

tablespoonsscallion

tablespoonsextravirginoliveoildivided

4largeeggs

ouncesportobellomushrooms

teaspoonItalianmedleyseasoning

teaspoonsalt

teaspoonpepper

cupshreddedmozzarella



Ingredientsavocado,chopped

largetomato,chopped



Ingredients

Heat oven to400F. Linea jellyrollpan with aluminum oil.

Rinseasparagusandsnapotoughends.Lightlypatdry.

Spreadasparagusoutinpan.Drizzlewitholiveoilandsprinkle

with salt and pepper. Mix with your hands to distribute

seasoning.Patintoasinglelayer.

Bakeuntilasparagusaretenderandlightlycrisped;about

minutes.Shakepanonceortwiceduringbakingtime.

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Directions

Cutchickenbreastinlengthwisethenslicecrosswaysinto

thinslices.

Inalargenonstickskilletovermediumheatcookthechicken

andscallionin tablespoon oilor about 4minutes until

chickenisnolongerpink.Setaside.

Add eggs to pan and scrambleuntil cooked through. Set

aside.Meanwhileplacethemushroomcapsribbedsideup

onaoillinedbakingsheet.Sprinklewithsaltpepperherbs

andbroilorabout7minutesuntiltheybegintosotenand

darkenincolorturningonce.Removeromovenandspoon

mixtureintothemushroomcapstopwithcheeseandbroilor

minutetomeltcheese.Serveimmediately.

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Directions

Combinetomatoesandavocadoanddrizzlewithdressing..Directions

INDUCTION Recipes Plan 2 Page 7Chicken Portobello BroilersRoasted Asparagus Chopped Tomato& Avocado Salad


9/12

NetAtkinsCount

1g 8g 4g

Salad:

9cupsBostonorBibblettucetorn

cupsthinlyslicedredcabbage

cupscelery

cupcauliowerorets

cupwhitemushrooms

cupcucumber

cupzucchinioryellowsquash

0grapetomatoes

6hardboiledeggschopped

Dressing:

23cupmayonnaise

cupheavycream

cupwaterteaspoonschoppedreshrosemary

teaspoonchoppedreshtarragon

teaspoonsalt

18teaspoonpepper

6ouncesIrishbluecheesecrumbled



Ingredientslargetomatoslicedintoslices

sliceCheddar

largeeggs



Ingredients

Inalargebowltosstogetherallsaladingredients;setaside.

In a mediumbowlcombine alldressing ingredientsexcept

cheese.Stiruntilwellblendedandthenstirincheese.

Justbeoreservingpourdressingoversaladandtosswell.

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Directions

Topoachegg:addenoughwatertoapantothedeptho

inches.Bringittoaboilwithapinchosaltturndownheat

andallowwatertosimmerjusttillitbarelyhasbubblesaround

theedges.Crackeggintoacupthencareullyslidetheegg

intothewater.Cookminutesormediumrmnessminutes

iyoulikethemrunnyand4minutesiyoulikearmeryolk.

Remove witha slotted spoon. Gently remove excess water

withapapertowel.

Placetomatoslicesonaheatprooplateplacecheeseslices

nextthentopwitheggs.

Sprinklewithpaprika(idesired)saltandpeppertotaste.

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Directions

INDUCTION Recipes Plan 2 Page 8Irish Pub Salad Poached Eggs w/Cheddar & Tomato

13cupcoarsegrainmustard

13cupcidervinegar

cupsugarreepancakesyrup

teaspoonsalt

teaspoonpepper

23cupcanolaoil



Ingredients

Combinemustardvinegarsyrupsaltandpepperinasmallbowl.

Addoilinaslowsteadystreamwhiskinguntildressingthickens.

Userightawayorrerigerateinanairtightcontaineror

uptodays.

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.

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Directions

Sweet Mustard Dressing


10/12

NetAtkinsCount

0g 1g 6g

teaspoondriedthyme

tablespoongarlicpowder

teaspoonspaprika

tablespoonsalt

teaspooncayennepepper

tablespoonsoregano



Ingredientssmallredonionnelychopped

cupreshcilantrochopped

cuplimejuice

tablespoonsextravirginoliveoil

teaspoonsalt

jalapeoseededandminced

mediumzucchinicutinto-inchslices

largeyellowbellpeppernelydiced

jicamapeeledandnelydiced



Ingredients

Combineallandmixwell.Storeinanairtightcontainerorup

tomonths.

.

Directions

Inalargebowlcombineredonioncilantrolimejuiceolive

oilsaltandjalapeo.

AddzucchinibellpepperandJicama;tosswell.Servechilledoratroomtemperature.

.

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Directions

INDUCTION Recipes Plan 2 Page 9Cajun Rub Zucchini & Jicama Salad

cupsunsaltedbutter

eggyolks

tablespoonswater

tablespoonlemonjuice

teaspoonsalt

18teaspoonpepper



Ingredients

Linea sieve witha damppaper towelandsetover acup

measuringcup.Bringbuttertoaboilinasmallsaucepanover

mediumheat;cookuntiloamontopallstothebottomand

the butter begins to clear about minutes. Pour butter

throughsieve;setaside.

Combineeggyolksandwaterinthetopoadoubleboilersetover (not simmering in) water set over mediumlow heat;

simmeruntilmixturehastripledinvolumeaboutminutes.

Addbutterin aslowandsteadystreamwhiskingconstantly

until sauce thickens.Whisk in lemon juice saltand pepper.

Serveimmediately.

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.

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Directions

Hollandaise Sauce


11/12

NetAtkinsCount

1g 6g 3g

cupschoppedreshspinach

cupschoppedarugula

cupchoppedscallions

6quartersomarinatedartichokehearts



Ingredientsanavocadosliced

4ouncesham

sliceSwisscheese



Ingredients


Directions Layer ham with Swiss cheese. Place sliced avocado in thecenterandrollup.

.

Directions

INDUCTION Recipes Plan 2 Page 10

teaspoongroundcinnamon

4teaspoonssalt

teaspoonginger

teaspooncumin

teaspoonpepper

teaspoongranularsugarsubstitute(sucralose)

4teaspoonscoriander

teaspoonsoregano



Ingredients

Combineall ingredientsand mix well. May bestoredin an

airtightcontaineroruptomonths.

.

Directions

Moroccan Rub Arugula-Spinach Salad w/MarinatedArtichoke & ScallionHam, Swiss Cheese &

Avocado Roll-Ups


12/12

NetAtkinsCount

6g 5g 5g

largeItalianplumtomatoesseededanddiced

tablespoonsslicedreshbasilleaves

tablespoonschoppedshallots

teaspoonsmincedgarlic

teaspoonsextravirginoliveoil

teaspoonlemonjuice

18teaspoonchilipepper

teaspoonsalt

cupreshspinach

ouncessalmon



Ingredientscupmayonnaise

tablespoonDijonmustard

tablespoonparsley

poundreshDaikonradishpeeled

celerystalksthinlysliced

teaspoonlemonjuice

18teaspoonsalt

18teaspoonpepper



Ingredients

Preheat oven to7FMix therst ingredientsin a small

bowl.Setaside.Placehalothespinachleavesincentero theoil.Layone

pieceosalmonontopothespinach.

Spoonhalotomatomixtureoversh.Foldoiloverandseal

edgessecurely.Repeat.

Bakepacketsor0to0minutesoruntiltheshisopaquein

thecenter.

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4.

Directions.

.

.

Inalargebowlmixmayonnaisemustardandparsley.

Coarsely grate daikonand addto bowl. Addceleryand mix

untilingredientsarethoroughlycombined.

Stirinlemonjuicesaltandpepper.

Directions

INDUCTION Recipes Plan 2 Page 11Salmon en Papillote

w/Tomato-Basil Relish

cupslicedennel

cupchoppedjicama



Ingredients

Combineallingredientsandtosswithdressing..Directions

Fennel & Jicama Salad Daikon & Celery Salad

induction plan2

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