hCGMiracle
Amino Miracle Diet
MAINTENANCE RECIPES
all recipes are approved for M1 and M2 and follow Dr. Simeons' protocol

Email your favorite "strictly protocol" Maintnenance recipes to us at support@hcgmiracle.com!   
 

BEVERAGES 

Miracle Vanilla Coffee Creamer
Half-N-Half (no sugar added)
Pure Vanilla Extract (no sugar added), to taste (or scrape out vanilla bean and make a larger batch)
Stevia, to taste
Combine ingredients in small pan.  Heat and simmer for a few minutes.  Pour into coffee mug and add coffee.  Absolutely delicious, with no added sugars, chemicals, or preservatives!  Mmmm mmm good!  Note:  If you use a vanilla flavored coffee you may enjoy it with just half-n-half and stevia - delish!


 
Miracle Green  Smoothie
Orange juice (100%) (4 oz)
Water (4 oz)
Frozen pineapple chunks
Frozen strawberries
Fresh kale or spinach
Throw into blender and mix until smooth, adding more water if necessary.  YUMM-O ... and loaded with vitamins, nutrients, and antioxidants!  (M2 and beyond, try one-half banana in this for a creamier texture.)


Miracle Strawberry-Pineapple-Coconut Smoothie

Frozen strawberries
Pineapple chunks, frozen or not
1/3 cup coconut milk (canned is fine, check for sugar)
Milk
Throw fruit and coconut milk into blender.  Add 1/2 cup milk.  Blend, adding more milk as needed for desired consistency.  You may also add almonds for protein, if desired.  Delish. 

You may enjoy a sugar/starch-free alcoholic beverage during Maintenance 1 however we suggest you wait until week 2, and then, take it slow and easy, avoid sweet wines, and hold off on beer for now. 

Cassandra's Strawberry Maintenance-Rita
Crushed Ice
3 large frozen strawberries
2 shots Jose' Cuervo
2 1/2 shots lime juice
1 shot lemon juice
Stevia to taste
Blend and Enjoy!  Cassandra says, "For anyone who has a special occasion during Maintenance, here is an "adult beverage" you may safely enjoy, in moderation." 

Audrey's Tequila & Tonic
Tonic Water
Tequila
1/2 lime
Pour tonic water over ice; add tequila; cut 1/2 lime in half again, squeeze both sections over glass; add the lime segments to the glass and enjoy!   
 
MiracleRita
Club Soda (sugar-free)
splash of unsweetened 100% pomegranate or cranberry juice
Tequila (or may use vodka or rum, if preferred)
Lime
Pour club soda over ice; add tequila; squeeze 1/2 lime juice into glass; stir; add slice of lime and enjoy!  

Watermelon Frojito
3/4 cup watermelon chunks, seedless or seeds removed
1 shot (1.5 oz.) rum
1 lime, cut into wedges
3 - 4 mint leaves
Stevia, ¼ tsp liquid (or 2 packets)
1 cup crushed ice or 5 - 7 ice cubes
Place the mint leaves, half the lime wedges, and the sweetener in a small bowl.  Squeeze the juice from the remaining lime wedges into the bowl and discard the wedges.  Crush and "muddle" the mixture until the juice has been released from the lime wedges, the mint leaves are thoroughly bruised, and the sweetener has dissolved.  Pour into tall glass.  Place the watermelon, rum, and ice in a blender, and blend until smooth. Pour into the glass with the lime-mint mixture and stir well. Drink up and be refreshed!

DRESSINGS, BROTHS, SAUCES


Sugar-Free Mayonnaise

1 egg
1 teaspoon dry mustard
1/2 teaspoon salt
dash of Tabasco (if desired)
1 1/2 Tbsp vinegar
1 1/2 Tbsp lemon juice
1/2 to 2/3 cup olive or other vegetable oil
**you could add some fresh herbs at this point if you like
In a blender combine egg, mustard, salt, vinegar, and lemon juice and blend until just mixed. With the blender still running, slowly pour  oil in a very thin stream - no thicker than a pencil lead.  The mayonnaise will start to thicken before your eyes.  When it gets thick enough that the "whirlpool" disappears and oil starts to collect on top, stop adding oil and turn off the blender.  Store your mayo in  a tightly covered jar in the refrigerator, and keep in mind that homemade mayonnaise does not have the shelf life that the commercial kind does.  


Miracle Blue Cheese Dressing

1 egg
1/2 tsp dry mustard
1/2 teaspoon salt
1 1/2 Tbsp vinegar
1 1/2 Tbsp lemon juice
1/2 to 2/3 cup olive or other vegetable oil
1/2 cup sour cream
1/3 cup milk
4 Tbsp blue cheese, crumbled
In a blender combine egg, mustard, salt, vinegar, and lemon juice, and blend until just mixed. With the blender still running, slowly pour  oil in a very thin stream - no thicker than a pencil lead.  The dressing will start to thicken before your eyes.  When it gets thick enough that the "whirlpool" disappears and oil starts to collect on top, stop adding oil.  Add sour cream, half of the milk, and half of the blue cheese crumbles.  Blend to just mix.  Then add remaining blue cheese crumbles (more if desired) and blend just to barely mix.  Dressing will thicken when refrigerated.  Store in  a tightly covered jar in the refrigerator, and keep in mind that homemade dressing does not have the shelf life that the commercial kind does.

Caesar Salad Dressing
1 cup sugar-free mayonnaise
1/4 cup vinegar
1/4 cup sugar substitute = to ¼ cup sugar
1/4 cup water
2 teaspoons garlic powder
1 tablespoon mustard
Mix ingredients together and serve over your favorite salad.

Michelle's Marinara 
tomato sauce (sugar free)
olive oil
fresh (or dried) grated onion
garlic powder
basil 
salt
pepper
Combine all ingredients.  Michelle says, If you want even CHUNKIER sauce add bell peppers and mushrooms .

Sugar-Free Ketchup
6 ounces can sugar-free  tomato paste
Stevia equivalent to 2 teaspoons sugar
1/4 cup vinegar
1/4 cup plus 1/3 cup water
1 teaspoon salt
1/4 teaspoon onion powder
Dash celery salt
Combine everything in a pan over medium heat. Whisk until smooth. Bring to a boil; reduce the heat and simmer 20 minutes, stirring often. Remove from the heat and cover until cool; chill.


APPETIZERS, SIDES, SALADS AND SOUPS



Kale Chips
Wash kale.  Cut off white ends.  Drizzle with olive oil and toss to coat.  Lay in a single layer on a cookie sheet.  Add sea salt.  Bake at  325 degrees for 20 -  35 minutes, or until the edges just start to turn brown.  As member Michelle says, "SO yummy!!! Who needs potato chips anyway?!?”


Butternut Squash Fries   
1 butternut squash
1/8 tsp coarse salt, or more to taste
Preheat oven to 425 degrees.  Peel squash with a vegetable peeler. Slice the ends off the squash, and then cut it in half width-wise. Cut the round bottom piece in half lengthwise and scoop out the seeds.   Using a knife, carefully cut squash into french-fry shapes. Thoroughly blot moisture away with paper towels, and sprinkle evenly with salt.   Spray a baking sheet with nonstick spray and place the spears on it in a single layer.   Bake for 15 minutes, checking on them every now and then, and then carefully flip the spears. Continue to bake until tender on the inside and crispy on the outside, about 10 minutes longer, or until done.   If you like, sprinkle with additional salt and serve with sugar-free ketchup, blue cheese, or other favorite dipping sauce. Enjoy!  Miracle Note:  Squash is a *caution* food during M1 ~ go easy and see how they agree with your weight.
  ?!?”Tear kale in pieces. Lay in a single layer on a cookie sheet. Spray with olive oil spray and sprinkle with sea salt. Bake at 400 degrees for 10 minutes, or until the edges turn brown. Sometimes I flip them over halfway through, but you don't have to.  Michelle says, “SO yummy!!! Who needs potato chips anyway!

 

Roasted Brussels Sprouts
1 pound Brussels Sprouts
2 Tbsp good olive oil
1/4 teaspoon salt (I like sea salt)
1/2 teaspoon freshly ground black pepper
Preheat oven to 400 degrees.  Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for  25 to 30 minutes, or until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly.  Sprinkle with a little more salt, if desired,  and serve immediately.  

Chicken Wings
4 pounds chicken wings
1 cup grated Parmesan cheese
2 Tbsp dried parsley
1 Tbsp dried oregano
2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1/4 cup butter
Preheat oven to 350 degrees.  Combine cheese and seasonings in bowl.  Line a shallow baking pan with foil.  Do not omit this step or you'll be scrubbing the pan for a week.  Melt butter in shallow pan or bowl.  Brush wings with butter, roll in cheese/seasoning mixture, and arrange on foil-lined pan.  Bake for 1 hour.


Carrie's Chicken Lemon "Rice" Soup
2 cups chicken broth (sugar-free)
2 cups water
2 - 3 tsp poultry seasoning (sugar-free)
4 servings chicken (thawed or frozen)
1 head cauliflower, florets removed in large pieces
2 stalks celery (cut into large pieces) or 1 tsp celery salt
juice and zest of 2 lemons
Put all ingredients in crock pot.  Add water if the cauliflower is not covered.  Cook on low 4 - 6 hours (depending on whether your chicken was frozen, or not.).  Remove cauliflower with slotted spoon.  Put in blender, filling only halfway.  Add 1 cup of broth.  Vent so this doesn't explode when blending.  Blend - longer for creamy, shorter for chunky.  Add creamed cauliflower back to soup, and repeat with more cauliflower florets.  Remove chicken and shred.  You can add a squeeze of lemon or lemon zest, if desired.  Carrie says, "It's so yummy!  If you leave the cauliflower a little chunky, it almost feels like you're eating rice!  MMMM!"

Stacy’s Fauxtato Salad
1 cauliflower cut into florets
1/2 cup sliced scallions
3 celery ribs
1/2 green bell pepper
1/4 cup parsley
salt and pepper
3 hard boiled eggs chopped
1/2 -1 tsp celery seeds
paprika for garnish
DRESSING:  2 tsp dry mustard (Coleman's); 2 tbsp apple cider vinegar; 1 cup mayo
DIRECTIONS:  Steam cauliflower florets until tender and set aside. Put scallions, celery, bell pepper, parsley, salt and pepper in a bowl. When cauliflower is cool, add it to other vegetables. Mix in enough dressing to just coat the vegetables. Stir in eggs and celery seeds. Sprinkle paprika on top. Cover with plastic wrap and set in fridge for 2 hours.



Audrey's Green Layered Salad
~ enough for a group gathering and a big crowd-pleaser!
1 medium head lettuce
1/2 cup chopped green onion
1 cup chopped celery
8 oz sliced water chestnuts
1 10 oz can green peas (no sugar added)
2 cups sugar-free mayo (Best Foods or Hellmans are good choices)
Stevia to taste
1/2 cup grated parmesan
1/4 tsp garlic salt
1/4 tsp fresh cracked pepper
1/4 tsp onion flakes
3 grated hard boiled eggs
1 lb cooked and crumbled crisp bacon
tomato wedges
dried parsley
1st layer:  Shred lettuce in large bowl.  Add onion, celery, chestnuts, and peas - mix together - spread on bottom of oblong serving dish.
2nd layer:  Mix mayo, stevia, parmesan, seasonings.  Spread on top of 1st layer.  Sprinkle with egg and bacon.  Top with tomato wedges and parsley. 
Audrey says:  if you are close to your 2 lb limit push the water chestnuts and peas to the side, or leave them out altogehter, as they are *caution* veggies. 

Audrey's  au Gratin Califlower 
2 cups cauliflower, cooked and finely chopped
1/2 cup sour cream
1 cup grated cheese, your favorite
2 Tbsp finely chopped or dried basil
1/4 tsp garlic powder
salt
pepper
Mix cooked and finely chopped cauliflower with sour cream, grated cheese, finely chopped or dried basil, garlic, salt, and freshly ground pepper.  Spread and press into casserole dish.  Bake at 350 degrees until golden brown and slightly crusted edges.  Audrey says, this was so darned good I felt like I was eating something very bad!


Miracle Cauliflower-Spinach Casserole

1 bag frozen cauliflower
½ bag frozen spinach
Chopped fresh garlic – as many cloves as you like
If in M2 or beyond only:  1/3 can rinsed black beans (they are a starch, avoid in M1)
Olive oil
McCormick Steak Seasoning (or just salt & pepper)
Drizzle just enough olive oil in bottom of glass casserole dish to coat.  Add minced garlic and stir to coat.  Bake in 425 degree over until garlic is slightly golden.  Add one bag of frozen cauliflower and half a bag of frozen spinach into the dish.  (You could also add some uncooked protein at this point, if desired.)  Drizzle with a little olive oil.  Add some seasonings (like McCormick Montreal Steak Seasoning).  Bake.  Stir a few times to coat. When cauli starts to get a little golden you may add in 1/3 can of rinsed black beans, if not in Maintenance 1.  At this point you may also plop a couple of eggs on top, or stir in some shrimp, if you did not add protein before --- or you can keep this meat-free.  Cook until beans (or protein) are heated (or cooked) through.  Pull from oven and sprinkle with just a little grated parmesan, right at the end.  Audrey says, “Yumm-o.  This is so healthy and delicious, the garlic adds so much flavor, and those black beans really keep me satisfied for a long time.”


Cathy's Stuffed Jalapenos/Guero Peppers   
1 cup cream cheese
2 cups shredded mozzarella cheese
Mix as well as you can.  Cut up half a package of turkey bacon or turkey sausage and brown in a pan.  Add to cheese mixture.  Fill the peppers with a Tbsp. of mixture and place in oven @ 450 degrees for 15-20 minutes, or until cheese is all the way melted and a little browned.  Cathy says, This makes a very large batch.  SOOOO goood!!!  Eat with caution though.

Oopsie Rolls
3 large eggs
pinch of cream of tartar (1/8 tsp)
3 ounces cream cheese (do not soften)
Preheat oven to 300 degrees.  Separate the eggs.  Beat egg whites and cream of tartar until VERY STIFF - peaks should hold.  Then mix the egg yolks with the cream cheese - it should have a "cottage cheese" consistency.  Using a large spatula gradually fold the egg yolk mixture into the white mixture, being careful not to break down the whites.  Spray a cookie sheet with non-stick spray and carefully scoop the mixture onto the sheet, making six mounds.  Flatten each mound softly.  Bake 30 minutes.  Let cool on sheet for a few minutes, then transfer to rack to cool.  Store in a paper bag.  May be frozen. 
Miracle Team says:  These are DELICIOUS as hamburger buns, or with egg, or a sandwich!  I added a blend of spices to the yolk mixture followed by a sprinkling on top of the mounds for the hamburgr buns - yummy!  You may add stevia to the yolk mixture for a sweeter roll. 

Bee's Cinnamon Mug Bread
1/4 C. Flaxseed Meal
Pinch of cream of tartar + pinch of baking soda
1 tsp. Cinnamon
1 Packet Stevia
1 Egg
1 teaspoon Butter or Coconut oil, softened
Mix dry ingredients in a small bowl. In a coffee mug mix wet ingredients and beat until smooth. Add dry ingredients and blend well. Cook in microwave or 1 1/2 - 2 minutes. Let it cool slightly and then slice up. Great with butter.  *Variation - add a few pieces of chopped apple.

Pam’s Mixed Berry Muffins
2 cups almond flour
Stevia equivalent to 2 T sugar
1 t baking powder
1 cup butter melted and cooled slightly
1 cup cream
4 eggs
1 t orange or lemon extract
1 t vanilla extract
1 cup mixed berries of choice
Tip: freeze the berries first and toss them in a tablespoon of the almond flour. It will keep the berries suspended in the batter during cooking.
1 t xanthan gum (optional, but makes for a much nicer finished product)
Line 2 muffin pans with muffin cups. Preheat oven to 350 degrees.
In a medium bowl, mix the wet ingredients. In larger bowl, mix the dry ingredients (except berries). Mix only until combined, do not beat. Mix in berries and divide between muffin cups.
Bake for 20-25 minutes until golden brown and firm to the touch. Leave on cooling rack for 15-20 minutes.  Pam says, “These yummy muffins are great for dessert or a snack.”

Cauliflower Pizza Bread 
1 cup cooked, riced cauliflower *cook (frozen is fine), cool, then shred with food processor- drain thoroughly!
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
Preheat oven to 450 degrees Farenheit.  Spray a cookie sheet with non-stick spray.  In medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.  Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).  Remove the pan from the oven.  Slice into strips.  Dunk in heated Marinara Sauce (recipe above).   Miracle Team says:  Delicious!  A GREAT "dipping bread" ! 

Audrey's Yummy "Eggplant Parmesan Pizza Circles" 
1/2 eggplant, sliced into circles
1 egg, beaten, + 1 Tbsp milk, half-n-half, or whipping cream
Italian Seasoning (sugar-free)
Basil flakes
Parsley flakes
Garlic powder
Cayenne pepper
Pepper flakes
1/4 cup shredded parmesan cheese, divided in half
Place a rack on cookie sheet and spray with fat free cooking spray. Slice eggplant into circles.  Combine egg, seasonings (to taste), and 1/2 the cheese.  Mix together.  Dip each eggplant circle into the egg mixture, coating thoroughly.  Place eggplant on rack. Top with remaining parmesan cheese.  Bake in preheated oven at 400 degrees until golden brown.  Serve on platter with heated Marinara Sauce (recipe in Sauces, above.)  Thelma says, This was such a great "starchy" tasting treat ~ a cross between pizza and eggplant marinara!

Veronica's Favorite Cauliflower Faux Tator Tots
1 12 ounce bag frozen cauliflower
1/3 cup grated Parmesan Cheese
salt, pepper, onion powder (to taste)
Cook cauliflower, covered, in microwave for 6 minutes. Pour off water and let stand until cool.  Grate cauliflower in a food processor or with grater.  Form cauliflower into 1.5” balls, squeezing and working any excess water as you do so.  Drop into parmesan. Form into tots by flattening the tops. If the mixture is still too moist and falls apart, work a little of the parmesan into the tot, and then roll the formed tots into the parmesan once again to coat.  Place tots on a greased cookie sheet and freeze for 30 minutes prior to baking to help tots hold their shape. At this point it's good to note that you can freeze them longer or make these ahead of time. Simply place in a freezer bag after the initial chilling period and store for up to a month.  Bake in preheated 400 degree oven for 10 minutes, rotating once for even browning.  Optional:  serve topped with Yer Darned Tootin’ Chile & American Cheese Sauce, recipes below.

Michelle’s Parmesan Chips
Preheat oven to 350.
Place small piles of grated parmesean (or other hard cheese) (the grated kind works best, avoid the powdery stuff) on a parchment lined cookie sheet.  Flatten them a bit.  Sprinkle with a little seasoning, if you like - garlic, basil, italian seasonings.  Bake until golden brown.
You can make larger crackers, and when they are still soft from the oven shape them into "baskets" for salads etc.

American Cheese Sauce
2 Tbsp butter
2 Tbsp heavy cream
4 oz American Cheese
¼ tsp salt
Melt butter in small pan over medium heat.  Add cream and water.  Add cheese and salt.  Cook, stirring
occasionally, until cheese has melted, about 5 – 10 minutes.  Add 1 Tbsp water if thinner consistency is desired.


ENTREES

C'Marie's Coconut Flour Pancakes
2 eggs
2 Tbsp coconut oil or butter, melted
2 Tbsp coconut or regular milk
Stevia (1/4 tsp stevia granules or liquid stevia to taste)
1/8 tsp salt
2 Tbsp coconut flour
1/8 tsp baking powder (Note: sub pinch of baking soda + pinch of cream of tartar for "starch-free" recipe)
Blend together eggs, oil, coconut milk, stevia, and salt.  Combine coconut flour and baking powder and thoroughly mix into batter.  Heat 1 tbsp. coconut oil in skillet.  Spoon batter onto hot skillet, making pancakes about 2 1/2 - 3 inches in diameter.  Batter will be thick but will flatten out when cooking.  Makes about 8 small pancakes.  C'Marie says, "This is enough for one serving, really.  Texture is similar to crepes, but thicker.  I served with hot sliced pears!"

V’s Guilt-free Waffles
2 large eggs
¼ C Ricotta cheese
¼ tsp cinnamon
1/8 tsp. Nutmeg (optional)
½ tsp. Baking powder
1-2 packages Stevia
Preheat waffle iron. (Can also be made into pancakes.) Beat eggs with electric mixer or whisk to make them light and fluffy. Add all other ingredients and beat until smooth. Spray waffle maker with cooking spray. Pour in batter and cook as usual for waffles.


Trish's Cream Cheese Pancakes
1  8 oz softened cream cheese
4 eggs seperated
1/2 to 1 tsp stevia granules, or 1-2 packets
1/2 to 1 tsp Cinnamon (to taste)
butter for griddle
1. Beat egg white till stiff with peaks
2. with a hand mixer: Beat egg yolks & cream cheese until creamy
add in stevia & cinnamon
3. "FOLD" egg white gently into egg yolks
4. on a meduim to med. high griddle/pan melt butter (1 Tbs.)
5. Put pancakes size dollops in pan and cook until edges are brown and
the bubbles pop and stay open.
6. Flip and do the same
This batch made 9 nice sized pancakes!  Serve with Srawberries & sugar-free whipped cream, (or any fresh fruit), or sugar free syrup.  Trish McGee says, "DELICIOUS!!" 

Stacy’s Brie Quiche
4 large eggs
1 ½ cups half and half
1 pound ripe brie
1/8 tsp salt
Preheat oven to 350. Separate eggs. In a mixing bowl, beat the yolks with the half n half. Chop the cheese and process until paste. Add the yolk/half n half mixture and combine thoroughly. Pour the mixture into a mixing bowl and add the salt and pepper, Beat the egg whites and salt until stiff. Stir 1/3 of mixture into the cheese mixture. Fold in the remainder with a rubber spatula. Pour batter in 8 inch quiche pan and grind a little pepper on top. Bake for 30 minutes or until set. Serve at room temperature. Serve over a bed of watercress and topped with caviar or as a dessert with grapes, snappy apples or pears.



            
              keep it simple                                    or                load 'er up! 
NEW>>> Audrey's Cabbage Enchiladas

5 or 6 whole leaves of green cabbage
1 pound uncooked ground beef, ground turkey, chicken breast, or any ground or minced meat
1 Tbsp minced garlic
Enchilada sauce (sugar-free canned, or use recipe below)
Grated Cheese (cheddar, or a blend)
1 small can chopped green chiles
Optional toppers:  avocado, shredded lettuce, sliced olives
Make enchilada sauce (recipe below), if not using canned.  Preheat oven to 350 degrees.  Bring a pot of water and 1 Tbsp vinegar to a boil.  Add in cabbage leaves, cover in water, put on lid, and turn off heat.  Mix raw meat with garlic, some of the green chiles, and ½ cup of the enchilada sauce.  (If you are beyond M1 you could also add in black or refried beans.)  Carefully take out cabbage leaves, trying not to tear them.   Roll meat mixture into a “hot dog” shape the length of the cabbage roll, and roll up.  Place seamside down in a baking dish sprayed with cooking spray.  Repeat until you have used up all of your meat mixture.   Cover rolls with remaining enchilada sauce and bake for 40 minutes, longer if sauce hasn't browned a little yet.  I like to spoon the sauce from the pan over the enchiladas a few times while it's cooking.  Top with grated cheese and bake a few more minutes, until cheese is melted.  Remove from oven, plate, spoon any sauce drippings over enchiladas.  If desired, top with shredded lettuce, sour cream, sliced avocado, more chopped green chiles,  sliced olives.  Audrey says, “I think I am going to eat this for dinner every night for the rest of my life, it was sooooo good and I couldn’t even tell the tortilla wasn’t there!”    

Enchilada Sauce
½ - 1 Tbsp cayenne pepper  depending on how hot and spicy you are feeling
1 cup (sugar-free) veggie broth
6 oz (sugar-free) tomato paste
1/2 tsp oregano
1/2 tsp cumin
1/2 tsp salt
2  Tbsp olive oil
Combine all of these ingredients in saucepan, bring to slow boil, and simmer for 8 minutes.


Pam’s Baked Almond Chicken
1 teaspoon celery salt
1 teaspoon paprika
½ teaspoon seasoned salt
1 teaspoon curry powder
¼ teaspoon pepper
6 boneless, skinless chicken breasts
1 cup whipping cream
¼ teaspoon almond extract
½ cup sliced or slivered toasted almonds
Arrange chicken in a greased shallow 3 qt. baking dish.  Mix seasonings into cream.  Pour the seasoned cream around chicken.  Bake uncovered, at 350 degrees for 45 minutes.  Top with almonds.  Bake uncovered, for 5-8 minutes or until golden brown. 





Brandi's Parmesan 'Fried' Chicken 

2 lbs chicken breasts (cut into 6 oz servings, serves 5)
1 cup parmesan cheese (use the real stuff, not the imitation)
1/2 cup almond flour
2 Tbsp Italian Seasoning
1 egg
3 Tbsp olive oil
Preheat oven to 350 degrees.  Mix all dry ingredients.  Make egg wash out of egg and water.  Dip chicken breast pieces into egg wash and then into parmesan mixture, set aside.  Heat large non-stick pan with olive oil on medium high.  Once pan and oil are thoroughly heated place chicken pieces in pan and brown on both sides.  After browned, place in a baking dish that you've sprayed with a tiny bit of cooking spray.  Bake at 350 degrees for about 20 - 25 minutes, until cooked through.  Enjoy the yummy!  Brandi says, "I actually created this recipe before starting hCG, when I was trying to cut out white flour ... and then I realized that it worked for Maintenance as well.  wOOt!"

Chicken or Pork with Creamy White Sauce
4  boneless skinless chicken breast halves or boneless pork chops
2 Tbsp butter
1/2 c white cooking wine (or sugar-free chicken broth)
1/2 c heavy whipping cream (or half-n-half, or milk)
1 Tbsp minced fresh rosemary (or  fresh basil)

1 cup of sliced mushrooms
Spray large skillet with fat free cooking spray. Cook chicken or pork chops over medium heat.  Remove and keep warm.  Add wine to the pan and cook over medium-low heat, stirring to loosen browned bits from pan. Add cream and bring to boil. Reduce heat and stir untill slightly thickened.  Add rosemary and remaining butter untill blended.  Add mushrooms and return meat to pan.  Serve sauce with chicken.  a Miracle Team favorite!



 
Audrey's Creamy Roasted Salsa Verde Chicken
4 boneless skinless chicken breasts
16 ounce jar roasted salsa verde (WorldTable from Walmart has no sugar)
16 ounce carton sour cream (use full fat if on M1, otherwise low-fat is fine)
1 pound mushrooms, sliced
1 large sweet onion, sliced (optional)
cayenne pepper and freshly ground black pepper, to taste
Spray frying pan with cooking spray and heat to medium high heat.  Add chicken breasts and sprinkle with cayenne and black pepper.  Brown, reduce heat to medium, cook for additional four minutes.  Turn heat back to medium high and flip chicken, cooking a few minutes until browned.  Reduce heat and cook until done, about four minutes.  Remove from pan.  Drizzle same pan (without washing) lightly with olive oil (or your favorite cooking oil).  Add sliced onions and cook until almost translucent.  (Or, just add the mushrooms if you don't like onion.)  Add sliced mushrooms and cook for two or three minutes.  Remove from pan.  Put salsa verde and sour cream in same pan (without washing) and cook, while stirring to get those chicken bits off bottom, until hot.  Add chicken and vegetables, coating with the mixture.  Remove chicken onto platter or plates.  Top with coated vegetables and remaining sauce.  Audrey says, "So good I licked my plate!  If you are cooking for one or two just reduce the ingredients accordingly."


 
NEW>>>  Easy Crispy Pizza Crust
1 packed cup cooked, minced chicken breast
1 cup packed mozzarella, shredded
1 Tbsp parsley, dried
1 tsp salt
1 tsp basil
1/2 tsp onion powder
1/2 tsp garlic powder
Holy cow!  This pizza is absolutely delicious and yes, it is Maintenance 1 friendly --- but I'd suggest waiting until your second week, when your weight has stabilized.  This recipe is super easy, and you can pick up the pizza slice with your hand, unlike other recipes.  Please click on the link to find the rest of this recipe with instructions at Your Lighter Side: http://goo.gl/hefvh




 
Cauliflower Pizza
1 cup cooked, riced cauliflower *cook (frozen is fine, cool, then shred in food processor - drain thoroughly!)
1 egg
1 cup mozzarella cheese
1/2 tsp fennel
1 tsp oregano
2 tsp parsley
sugar-free pizza sauce (see recipe, below), alfredo sauce, or Marie's Blue Cheese Dressing
toppings (make sure meats are cooked)
mozzarella cheese

Preheat oven to 450 degrees Farenheit.  Spray a cookie sheet with non-stick spray.  In a medium bowl, combine cauliflower, egg and mozzarella. Press evenly on the pan. Sprinkle evenly with fennel, oregano and parsley.  Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).  Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.  Place under a broiler at high heat just until cheese is melted **.

Notes:  *I use frozen cauliflower prepared according to package directions. After cooked and slightly cooled, I shred cauliflower with a cheese grater, and then measure for the recipe. (Don’t pack down the cup with cauliflower. Just fill it with a spoon or the cup itself.)  Recipe courtesy of Your Lighter Side:  http://goo.gl/2rY7I   


Sugar-Free Pizza Sauce
1 (15 ounce) can sugar-free tomato sauce
1 (6 ounce) can sugar-free tomato paste
1 tablespoon ground oregano
1 1/2 teaspoons dried minced garlic
1 teaspoon ground paprika
Mix together and spread on your favorite pizza crust. 
 


Pork Rind Pizza Crust
1 bag pork rinds, crushed
1/2 cup shredded mozzarella cheese
1/4 cup grated parmesan cheese
3 eggs, beaten
Add all the ingredients and mix well.   Press into a non-stick sprayed pie plate, bottom and sides.  Bake in preheated oven @350 degrees for about 8-10 minutes.  (Note:  If you like your crust crispier you can increase heat to 375 degrees and bake until edges start to crisp.)  Add your toppings and then re-bake until cheese and toppings are hot.  The recipe could easily be doubled to fit an actual pizza pan.
 

C’Marie’s Gluten Free Pizza Crust
2 cups whole milk organic mozzarella cheese, shredded
2 large organic eggs
2 tablespoons flax meal
2 tablespoons coconut flour
½ teaspoon baking powder
Preheat oven to 350 degrees F. Cut 2 pieces of parchment paper out for baking sheet. Mix cheese, eggs, flax, coconut flour, and baking powder together until a sticky wet dough is formed. Spread with a spatula to ¼ inch thickness on a baking sheet lined with one piece of parchment paper.
Bake for 30 minutes in preheated oven. Halfway through the baking process, flip crust over by sliding it off the baking sheet with the parchment paper, placing the second piece on the sheet, and turning the crust over unto the new sheet and peeling the old paper off. Return to oven until done baking.
Remove from oven, slide off of parchment paper, and flip over again for cooling. Once crust is cooled, top with sauce, pre-cooked veggies or meats, and cheese. Set crust with toppings under the broiler on high for a minute or two until cheese is melted and bubbly.

 Veronica’s Calzones!
1 batch dough:
1 large eggplant, shredded (or zucchini)
1 egg
1 cup shredded mozzarella
Pizza sauce (Sugar-free - I use Contadina Thick and Zesty Tomato sauce with spices)
Toppings (turkey pepperoni, chicken sausage, olives, mushrooms)
Shredded cheese (GOAT cheese anyone!?)
Peel the outside off and cut up eggplant into long lasagna noodle-shaped strips. Place on a sprayed cookie sheet, sprinkle with salt and bake for 15 minutes (to get some moisture out). Preheat oven to 450 degrees F. In a food processor, blend eggplant, egg and cheese. Grease a cookie sheet and form three circles, making sure to press dough out evenly. Bake for 10 minutes, or until the edges are brown. Flip the crusts. Turn oven temperature to 375 degrees. On one half of each round, spread sauce and top with toppings, careful to stay at least an inch from the edges. Pile high with toppings (again, carefully staying away from edges). Around the edge of the crust, sprinkle a small amount of mozzarella cheese. Fold crust over and press edges together firmly with your fingers by pressing down to the pan, leaving slight indentations. (cheese will melt and help hold crust together as well). Bake for another 30 minutes, or until top is sufficiently golden-brown. Let rest for 5 minutes. Serve with marinara for dipping, or your favorite sauce.

Yer Darned Tootin’ Chili
1 lb ground beef
1 can Rotel
½ cup minced purple onion
2 cloves garlic
1 Tbsp cocoa powder
1 Tbsp cumin
1 Tbsp chili powder
1 tsp salt
1 tsp oregano
Brown ground beef.  Add Rotel, with liquid, and chop in with ground beef.  Add remaining ingredients.  Bring to boil, then simmer for 20 minutes, uncovered, stirring occasionally. 




DESSERTS  see sugar substitution tips below

Cathy's Yummy Strawberries & "Cream" 
1 Tbsp Cream Cheese
2 - 3 Tbsp milk
Stevia, to taste
5 - 6 strawberries, sliced
MIX MIX MIX until its like a "cream" ... then add strawberries and enjoy!
Cathy says, The "cream" will still be kinda lumpy, but once you add the strawberries it will all mix together fine.
 

V’s Peanut Butter Cookies
1 cup of peanut butter (sugar-free)
Sweetener of choice, equal to one cup sugar
1 egg
1 teaspoon of vanilla ( optional)
Bake for 8 minutes at 350 degrees

 

Stacy's Chocolate Cheesecake Bites
1 cup heavy cream
2 tsp vanilla extract
1/2 tsp stevia extract (12 packets)
8 oz pkg Neufchatel cream cheese at room temperature
1/4 cup unsweetened cocoa powder
Freeze mixing bowl and beaters for 5 minutes. Sift cocoa powder. In deep bowl whip heavy cream until soft peaks from. Add vanilla and 1/4 tsp stevia extract or 5 packets. In separate bowl mix cream cheese until soft using 2-3 tbsp whipping cream to thin cream cheese. Once cream cheese is smooth, add the cocoa powder and the other 1/4 tsp stevia extract. place mixer on high speed and add cream cheese mixture to whipped cream.
Put mini paper cups in small muffin tin and spray with canola oil. drop in cheesecake mixture by tablespoons. cover and place in freezer.

 V’s Oopsie Cream Puffs ~ wait until at least second half of Maintenance
2 oopsie rolls (recipe above)
Sugar-Free/ Fat free Cook and Serve Jell-o pudding
High-fat milk
Whipping cream
2 packets Stevia
Make the pudding according to box instructions, using full-fat milk in place of the fat-free milk. Next, mix the whipping cream with Splenda until stiff peaks form. Place both in the refrigerator until the pudding sets up just enough to where it is still warm, but solid.
On a plate, place a dollop of chocolate (or other flavor) on the Oopsie roll. Top with a second roll, and place a dollop of whipped cream on top of this. If desired, garnish with sliced strawberries.

Carrie’s Oopsie Apple Pie
4 eggs, seperated
4 oz cream cheese
1/8 tsp cream of tartar
1/4 tsp vanilla extract (make sure it has no sugar)
1 tsp stevia extract, divided
6 med size apples
2Tbsp. unsalted butter
1 tsp cinnamon
pinch of salt (if using salted butter, omit)
Beat egg whites with cream of tartar until stiff peaks form. Mix egg yolk with cream cheese, vanilla, and 1/2 tsp stevia. Gently fold in yolk mixture to whites, half at a time. Divide mix into two greased round cake pans, (I used parchment paper, also greased, to aid in removal). Cook @ 300 for 30-35 min, until firmly set. Let cool for 5 min. Remove from pans and allow to cool completely.
Peel, core and slice apples. Melt butter in skillet and add cinnamon, 1/2 tsp stevia, and salt to melted butter. Add apples. Stir until well coated. Cover and cook until apples are tender. Be careful not to scorch them!
Peel parchment off oopsie rounds. Place one in bottom of glass pie plate. Spoon apple mix over top. Cover with remaining oopsie round, leaving the side that looks the best facing up. Slice as you would a normal pie, taking care, because it is delicate. Serve with sugar free whipped cream.

Gingered Melon
1/2 ripe cantaloupe
1/2 ripe honeydew melon
1/3 cup lime juice
Stevia, equal to 2 Tbsp sugar
1 tsp grated fresh ginger (or may use dry ginger)
Peel fruit and cut into bite-size chunks, or use melon baller.  Place in serving dishes.  Combine rest of ingredients, pour over melon, toss, and serve. 

Cream Cheese Frosting
3/4 cup heavy cream, chilled
8 ounces cream cheese, softened
Stevia to taste
1 tsp vanilla
Whip the heavy cream until stiff.  In separate bowl, beat cream cheese until very smooth.  Beat in stevia and vanilla.  Turn mixer to lowest speed and quickly blend in the whipped cream.  Do not mix for more than a few seconds. 



Sugar Substitutions

Stevia in the Raw comes in a bag and is exchanged cup for cup (no extra liquid needed), so it's easy to use.  

But here is conversion information for cooking or baking with stevia liquid or drops.

Replacement information taken from www.steviainfo.com

There is always a healthy substitution for your old-time favorite recipes.  It just takes a little creativity to pull it all together.

You can change up your favorite recipes by replacing the regular sugar – or even regular chocolate - with Stevia. Below is a list that will help you to substitute stevia in your foods that you prepare and use everyday.

Instead of Sugar:

Stevia is the best alternative to sugar.  Replace 1 cup sugar for 1 tsp liquid stevia, or 1/3 to 1/2 tsp. stevia extract powder, or 18-24 packets. Stevia is very sweet, please refer to the comparison chart for other equivalency measurements.

 

Instead of Chocolate: 1 ounce or square

It is so easy to cook and bake with unsweetened chocolate. Just add a little stevia to sweeten the recipe.

Recipe: 3 Tablespoons unsweetened, un-roasted cocoa powder plus 12 drops stevia liquid.
 

 
Instead of Chocolate, semisweet:  1-2/3 ounces

Recipe: 1 ounce unsweetened chocolate plus 12 drops stevia clear

 

Please remember when cooking and baking with stevia that for every 1 cup of sugar that is replaced by stevia there should be 1/3 cup of a liquid or other “bulk” added to the recipe. The liquid is needed to create the bulk affect that the sugar normally would. A few liquid substitutions include:

Plain yogurt
Sugar-free apple sauce
Sugar-free apple butter
100% Fruit juice: apple, pineapple, grape etc.
Fruit puree
Egg whites
Water

Any liquid that pertains to the recipe will work just fine, for example, use extra banana puree for the liquid in a banana bread recipe.



Here is a very handy Conversion Chart from Cooking with Stevia:  www.cookingwithstevia.com/stevia_conversion_chart.html

 


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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