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DAY 1 – Sunday
Grilled Honey Lime Chicken
Roasted Cheesy Garlic Cauliflower*

DAY 2 – Monday
Pan-Seared Tilapia with Shallots and Brown Butter Sauce*
with Wilted Swiss Chard and toasted Pecans

DAY 3 – Tuesday
Chicken in Peanut Sauce
with garlic green beans

DAY 4 – Wednesday
Delicious Salmon with Mustard Coating
with Mashed Cali Potatoes

DAY 5 – Thursday
Roasted Bone-In Pork Chops with Wine Sauce*
with Asian-Inspired Garlic Broccoli*

DAY 6 – Friday
Rosemary Oven-Roasted Strip Steaks*
with Oven-Roasted Asparagus*

DAY 7 – Saturday
Pan-Seared Jumbo Shrimp with Garlic-Lemon Butter*
with Sautéed Spinach with Garlic and Lemon*
LOW CARB RECIPES
Grilled Honey Lime Chicken
1 lb. boneless chicken breast, sliced into strips
Juice of 1 lime
2 tablespoons honey
2 tablespoons Dijon mustard
1/2 teaspoon chili powder
A pinch of salt

Make sure that all ingredients are at room temperature. This will allow the marinade
to soak into the chicken meat.

In a bowl, combine the chicken, honey, mustard, lime juice and salt. Allow to
marinade for about 20 minutes. For extra tender and juicy chicken, you can marinate
the meat for up to 4 hours in the refrigerator.

Sprinkle chicken with a little chili powder before grilling. When ready to cook,
preheat your grill so that gives off medium heat. Both stove top grills and outdoor
grills works well. Grill chicken at about 3-4 minutes on each side, depending on the
thickness of the chicken. Make sure to check the caramelization on both sides to not
burn or overcook your chicken.

Roasted Cheesy Garlic Cauliflower

1/2 large head cauliflower, separated into florets

2 – 3 cloves garlic, peeled and finely minced
2 tablespoons extra virgin olive oil
1/2 cup Asiago cheese, grated
Salt and pepper, to taste

Preheat oven to 450˚

Spray glass baking dish (13″ x 9″) with non-stick cooking spray. Add cauliflower
florets, olive oil and minced garlic to prepared dish. Toss to coat cauliflower with
other ingredients. Season with salt and pepper, to taste.
Bake for 25 minutes at 450˚, stirring once. Top cauliflower with grated Asiago cheese
and broil until golden brown (approximately 3 – 4 minutes).

Pan-Seared Tilapia with Shallots and Brown Butter Sauce

4 tilapia filets
1 oz. pecans, chopped and toasted
2 tablespoons extra virgin olive oil, divided
1 large shallot, tough outer skin removed and thinly sliced
½ cup dry white wine
2 tablespoons unsalted butter, cut into small pieces
¼ cup fresh squeezed lemon juice
Fresh lemon zest
salt and pepper, to taste

Directions:

To toast chopped pecans, add to dry skillet over medium-high heat. Stir continually
until they darken in color. Remove from heat and allow to cool.

Add 1 tablespoon extra virgin olive oil and sliced shallot to skillet. Cook over
medium-high heat until shallot softens and starts to brown, approximately 3 or 4
minutes. Remove from heat and combine with toasted pecans.

Add remaining tablespoon of extra virgin olive oil to skill and return to medium-high
heat. Season tilapia filets liberally with salt and pepper and add to hot skillet. Cook
tilapia 2 or 3 minutes until a brown crust starts to form. (Do not turn or reposition the
filets before this occurs, or they will fall apart).

Once the edges start to turn brown, gently turn the filets over. Cook until second side
looks like the first (another 2 or 3 minutes). Remove tilapia from pan and keep warm
until ready to serve.

Return the pan to heat and deglaze bottom with ½ cup dry white wine. (Use metal
spatula to scrape browned bits from bottom of pan). Add butter and fresh lemon juice
to pan. Reduce heat to medium and continue cooking until the sauce turns brown.
To serve, place tilapia filets on plate, and spoon shallot/pecan mixture on top. Drizzle
lemon butter sauce over plate and garnish with fresh lemon zest. Season with salt and
pepper to taste.

Wilted Swiss Chard with Toasted Pecans

3 slices bacon, crumbled

1 tablespoon extra virgin olive oil
1 large shallot, tough outer skins removed, thinly sliced
1 bunch Swiss chard, washed, tough stems removed, cut into evenly sized
pieces
¼ cup water
Juice of ½ fresh lemon
2 tablespoons pecans, roughly chopped and toasted
Salt and freshly ground pepper, to taste

To toast chopped pecans, add to dry skillet over medium-low heat. Stir continually
until lightly browned (approximately 2 – 3 minutes).

Place bacon between layers of paper towels and microwave until crispy.
(Cooking times will vary, cook for 2 minutes; check and adjust time according).

Add olive oil and shallots to large pan and cook over medium-high heat
until the shallots begin to brown, approximately 4-5 minutes. Add chard leaves,
water and lemon juice to pan. Stirring occasionally, cook until wilted, 2-3
minutes. Cover and cook until tender, 2 to 4 minutes more. Remove from the heat;
add
bacon crumbles and pecans. Season with salt and pepper, to taste.

Chicken in Peanut Sauce

4 boneless, skinless chicken breast halves
1 chopped onion
1 tablespoon olive oil
2 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon black pepper
2 (14.5 oz.) cans diced tomatoes, drained and juice reserved
3 tablespoons creamy peanut butter
1/2 teaspoons dried cilantro

Directions:

Coat a large skillet with nonstick spray and add olive oil. Cook onions over medium
heat until softened.

Season the chicken with 1/4 tsp. salt, paprika and black pepper. Add seasoned chicken
to the skilled and cook for about 5 minutes on each side or until browned.

In a food processor or blender, combine the reserved tomato juice, peanut

butter, cilantro, garlic, and remaining salt, blending until smooth. Pour mixture over
chicken. Pour remaining diced tomatoes over chicken & peanut butter mixture. Bring
to a boil over high heat. Reduce the heat to low, cover and simmer for 20 minutes.

Garlicy Green Beans

1 bag of frozen whole green beans

3 tablespoons butter
2-3 cloves garlic, finely chopped
salt & pepper
1/2 tablespoon grated Parmesan cheese

Cook green beans according to directions and drain well.Lightly salt and pepper
beans. Melt butter over medium-low heat. Add garlic and cook 2 to 3 minutes, stirring
frequently until garlic is tender. Pour garlic butter over cooked green beans; stir to
coat. Sprinkle with cheese, stirring again.

Delicious Salmon with Mustard Coating

4-6 thick-cut salmon fillets, with skin
1/4 cup fresh parsley, finely chopped
1/4 cup Dijon mustard
1 tablespoon lemon juice
1 tablespoon olive oil
2 garlic cloves, minced
Directions: Preheat oven to 375 degrees.

Spray a baking sheet with nonstick spray. Place the salmon skin side down on a a
baking sheet. Lightly salt and pepper the top. Mix together the remaining ingredients
and spread on the top of the salmon. Bake 15-20 minutes.

Mashed Cali Potatoes

1/2 large head of Cauliflower

1 large Idaho potato, peeled and diced
1 tablespoon butter
1/4 cup milk
salt & pepper

Cook potatoes and cauliflower until tender. Drain and mash with butter, milk, salt
and pepper.

Roasted Bone-In Pork Chops with Wine Sauce

When it comes to pork, most people think of white wine as a natural choice for
pairing. Therefore, the red wine in this recipe lends a surprising twist to this otherwise
classic recipe.

4 thick-cut, bone-in pork chops, 1 – 2” thick

1 tablespoon olive oil
Salt and pepper, to taste

Sauce:
1 tablespoon shallots, finely minced
½ cup good red wine
1 tablespoon Dijon mustard
3 tablespoons unsalted butter, cut into pieces
Salt and pepper, to taste

Directions: Preheat oven to 400˚

Rinse chops and pat dry. Before cooking, allow pork chops sit at room temperature for
approximately 20 minutes. Heat olive oil in ovenproof skillet over high heat for
approximately 5 or 6 minutes. Add pork chops to very hot pan and sear for at least 3
minutes before moving. (The goal is to create a crust to “lock in” the juices). Repeat
on other side, plus along the edges for each chop. Season chops liberally on both sides
with salt and pepper. Place skillet in pre-heated oven and roast for approximately 6 or
7 minutes or until the chops reach an internal temperature of 140˚ on an instant-read
thermometer. Remove from oven and place pork chops on serving platter. Cover with
aluminum foil and let rest for 5 – 10 minutes. Meanwhile, drain excess fat from the
pan, but keep the juices and some of the fat. Add shallots to pan and sauté over
medium-high heat until the become translucent and start to brown. Deglaze pan with
½ cup good red wine, using metal spatula to remove brown bits from the bottom of
the pan. Continue cooking, stirring occasionally, until liquid is reduced by
half. Remove from heat and add mustard and butter; stir until butter is melted and
thoroughly incorporated into the sauce. Add salt and freshly cracked black pepper, to
taste.

Asian-Inspired Garlic Broccoli

1 16-oz. bag of frozen broccoli florets

2 tablespoons water
2-3 cloves garlic, finely minced
3 tablespoons unsalted butter, divided and cut into small pieces
2 teaspoons sesame oil
1 ½ tablespoons soy sauce
1 teaspoon brown sugar, firmly packed
½ teaspoon crushed red pepper flakes

Add frozen broccoli florets, water, garlic and 2 tablespoons butter into a microwave-
safe dish. Cover and cook according to package directions, stirring halfway through.
Finish cooking, then stir to combine all ingredients.

In a small saucepan over medium-low heat, add sesame oil, 1 tablespoon butter, soy
sauce, brown sugar and crushed red pepper flakes. Heat until butter melts and brown
sugar dissolves completely. Toss cooked broccoli with sesame oil mixture and serve.

Rosemary Oven-Roasted Strip Steaks*

4 (8 oz.) strip steaks, 2” thick
3 tablespoons Worcestershire sauce
3 sprigs fresh rosemary, crushed to release oils
3 cloves garlic, peeled and roughly chopped
1 tablespoon extra virgin olive oil
4 tablespoons unsalted butter

Directions:

For marinade:
Place strip steaks in glass dish large enough for them to lay flat in a single layer).
Poke holes in the meat on both sides with a fork.

Combine Worcestershire sauce, rosemary sprigs (tear apart and crush between your
fingers), garlic and olive oil to a small bowl and combine thoroughly. Pour marinade
over steaks, cover and marinade for up to four hours in the refrigerator.

To cook:
Preheat oven to 400˚

Bring steak out of the refrigerator 20 minutes prior to cooking so they can return to
room temperature. Meanwhile, heat a large, heavy cast iron skillet over high heat for 5
or 6 minutes.

Add steaks to hot skillet and sear top, bottom and sides for approximately 2 minutes
per side to “lock in” the juices. Remove from heat and top each steak with 1
tablespoon of butter. Put the skillet in the oven and roast for approximately 8 -12
minutes for medium.

To test for doneness, insert an instant read-thermometer into the center of the meat. It
should register 120˚ for rare or 125˚ for medium-rare. Remove steaks from oven and
place on serving platter.

Before serving, cover serving platter tightly with aluminum foil and allow to rest for
10 minutes.

Honey-Glazed Carrots

1 lb. bag carrots, peeled and cut into small pieces

2 tablespoons butter
2 tablespoons honey
1 tablespoon lemon juice
1/2 cup chopped Italian (flat-leaf) parsley

Steam carrots until tender, about 6 minutes. In a small pan, cook the butter, honey,
parsley, and lemon juice together until thickened. Cook for 3-4 minutes, stirring often.
Pour over steamed carrots. Salt and pepper to taste.

Pan-Seared Jumbo Shrimp with Garlic Lemon Butter

3 tablespoons unsalted butter, room temperature
2 cloves fresh garlic, finely minced
2 tablespoons fresh lemon juice
2 teaspoons dried ground oregano

3 tablespoons or less extra virgin olive oil

2 pounds fresh shrimp (21/25 ct), peeled and deveined
1/2 teaspoon white sugar
salt and pepper, to taste

Combine softened butter, garlic, lemon juice and ground oregano is bowl with a fork.
Set aside.

Toss shrimp with sugar, salt and pepper in glass bowl.

Heat 1 tablespoon olive oil in a skillet over high heat. Add shrimp in a single layer
and cook about 1 minute (until the color starts to change). Remove pan from heat and
turn each shrimp and let stand (off heat, but in warm pan) until almost entirely
opaque. Remove shrimp from pan and reserve.

Repeat with remaining shrimp and oil. Add all shrimp back to pan with butter
mixture. Cover pan and let stand 1 – 2 minutes until shrimp is cooked through and
butter mixture has melted.

Sautéed Spinach with Garlic and Lemon

2 tablespoons extra virgin olive oil

2 – 3 cloves garlic, peeled and finely minced
1 large bunch baby spinach, washed
Fresh lemon juice, to taste
Salt and pepper, to taste

Garnish:
Fresh lemon zest (optional)
Shaved Parmesan cheese (optional)

Add olive oil and minced garlic to large skillet. Turn heat to medium-high and cook
garlic until it starts to brown. Remove garlic from pan and add spinach to the garlic-
infused warm oil. Sauté over medium heat until wilted, approximately 2 minutes

To serve, transfer spinach to a plate and season with a squeeze of fresh lemon juice,
salt and pepper. Garnish with lemon zest and/or shaved Parmesan, if desired.