The Fat Flush Cookbook (12 page)

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This dish is a little more time-consuming than many of the others but is well worth it. Okra is one of my all-time favorite vegetables for Fat Flushers because it is one of the richest vegetable sources of fiber—so good for maintaining regularity, bringing down cholesterol, and stabilizing blood sugar. The okra in this recipe provides 12 grams of fiber—4 grams in each
½
cup. Okra is a decent source of vitamin C, beta-carotene, and the B-complex vitamins.

1 pound ground turkey

1 plus 2 cups okra, chopped and divided

2 cups green pepper, chopped

2 cups onion, chopped

2 cups eggplant, peeled, diced, and divided

¼ plus ½ cup 1-2-3 Chicken Broth (
page 222
), divided

1½ teaspoons onion powder

1 teaspoon dried mustard

1 teaspoon garlic powder

½ teaspoon dried dill

1 teaspoon ground cumin

Cayenne to taste

¼ cup apple cider vinegar

2 14½-ounce cans no-salt-added diced tomatoes

½ cup tomato sauce

Preheat oven to 350°F. In a large, nonstick skillet over medium heat, brown ground turkey until cooked. Transfer turkey to a platter and set aside. Combine 1 cup of okra, 1 cup of green pepper, 1 cup of onion, and 1 cup of eggplant in a food processor, pulsing until very finely chopped. Place ¼ cup broth, finely chopped veggie mixture, and spices and herbs in nonstick skillet and cook over medium heat for about 5 minutes, stirring constantly to prevent sticking and burning until veggies are crisp-tender and lightly browned. Stir in vinegar, remaining broth, and tomatoes for about 20 minutes, stirring until most of liquid evaporates. Add in the remaining okra, green pepper, onion, eggplant, and tomato sauce and cook 10 minutes more. In a large, covered casserole dish, combine cooked turkey and veggie mixture and bake for 20 minutes. Serve.

Variations
:

•
For phase 1:
to enhance digestion, try adding ½–1 tablespoon of fennel to the spices for a delicate and subtle taste treat and settled stomach.

•
For phase 1:
you might garnish with 4 tablespoons of cilantro.

•
For phase 1:
you could also garnish with 2 tablespoons of fresh parsley and 2 tablespoons of cilantro.

•
For phase 2:
you might wish to add ½ tablespoon of dried basil to the spices.

•
For phase 3:
you may add salt to taste before baking the dish in the oven.

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This is as easy as can be. I have used this recipe many times when I have come home from work. I put it all together even before I took my coat off. Serve with Fat Flush Ratatouille (
page 136
).

2 5-ounce chicken breasts, boned, skinned, and halved

3 garlic cloves, minced

½ teaspoon dried dill

¼ cup fresh lemon juice

½ cup 1-2-3 Chicken Broth (
page 222
)

Preheat oven to 350°F. Rub chicken with garlic. Place in baking dish and sprinkle with dill and lemon juice. Pour chicken broth over chicken. Bake for 45 minutes or until chicken is cooked through.

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Tomatillos, most commonly used in salsas, have a sweet-and-sour flavor which provides this dish with a most memorable and tangy taste. Kari's Marvelously Mashed Cauliflower (
page 143
) is an integral component of this taste sensation, which, I predict, will become one of your most requested entrees. Many thanks to Kari Wheaton, who created this recipe for me.

4 5-ounce chicken breasts, skinned, boned, and cubed

1½ teaspoons ground cumin

½ teaspoon cayenne

1 teaspoon garlic powder

¼ cup 1-2-3 Chicken Broth (
page 222
), divided

1 cup onion, chopped

4 garlic cloves, minced

4 cups tomatillos, chopped

2 cups mashed cauliflower, as prepared in Kari's Marvelously Mashed Cauliflower

2 cups cherry tomatoes, halved

1 cup fresh cilantro, chopped

In a medium bowl, combine chicken breasts, cumin, cayenne, and garlic powder, making sure to evenly coat chicken with spices. In a large, nonstick skillet on medium heat, heat 1/8 cup of the broth, add chicken mixture, and sauté for 5 minutes. Remove from skillet onto a plate and set aside. Heat remaining broth in skillet on medium heat and add onion and garlic cloves, sautéing about 2 minutes until tender. Add tomatillos and sauté for another 2 minutes. Add mashed cauliflower and the chicken mixture back to skillet, cover, and cook for 10 minutes or until chicken is thoroughly cooked. Add tomatoes and cilantro, cover, and cook for 2 minutes and serve.

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A great lunch for taking to work and is actually easier than it sounds. You can pack the chicken and cabbage mixtures into baggies and microwave these as needed to serve over the Romaine lettuce leaves.

2 5-ounce chicken breasts, skinned, boned, and halved

1 teaspoon ground cumin

½ teaspoon cayenne

½ teaspoon cinnamon

2 teaspoons plus

1 tablespoon fresh ginger, minced

1 tablespoon fresh parsley, chopped

3 garlic cloves, minced

2 tablespoons apple cider vinegar

½ cup no-salt-added chicken broth

⅛ teaspoon Stevia Plus (optional)

1 jalapeño, minced (optional)

3 scallions, sliced

1 medium onion, chopped

1 green pepper, sliced

1 carrot shredded

6 cups Napa cabbage, thinly sliced

1 cup cilantro, chopped

1 tablespoon flaxseed oil

Juice of 1 lime

Romaine lettuce leaves

Place chicken breasts in a plastic bag with the cumin, cayenne, cinnamon, 2 teaspoons of ginger, parsley, and 1 clove of garlic. Seal bag and place in fridge. Let spices coat chicken and be absorbed for at least 1 hour or overnight. Preheat oven to 350°F. Remove chicken from bag and bake for about 30 minutes or until cooked through. In a small bowl, make a dressing by combining vinegar, broth, 1/8 teaspoon Stevia Plus, remaining ginger, remaining garlic cloves, and jalapeno. In a large saucepan, combine the dressing with scallions, onion, and green pepper and sauté for 2 to 3 minutes. Add carrot and cabbage and cook for an additional 5 minutes. Remove from heat and toss in cilantro,
flaxseed oil, and lime juice. Slice chicken breasts into thin strips and serve on Romaine lettuce leaves with the cabbage mixture.

Variations
:

• Use ½ pound flank steak instead of chicken.

• Or how about substituting turkey breasts for the chicken?

•
For phase 2:
you might replace the cumin, cayenne, and cinnamon with 2 teaspoons of Chinese 5-spice Powder for an exotic touch.

•
For phase 2:
add ½ teaspoon of dried basil to the spices.

•
For phase 3:
try adding a pinch of salt.

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This is another variation on the cauliflower theme which integrates Kari's Marvelously Mashed Cauliflower (
page 143
). Cauliflower is not your ordinary starch substitute for mashed potatoes or rice. It is a highly regarded member of the cruciferous family and contains many anticancerous substances. As Mark Twain once said, “Cauliflower is nothing but cabbage with a college education.”

1 medium onion, chopped

2 garlic cloves, minced

2 carrots, grated

8 tablespoons of no-salt-added chicken broth

2 stalks celery, chopped

1 can water chestnuts, chopped

2 5-ounce chicken breasts, cooked, skinned, boned, and diced

1 cup mashed cauliflower, cooked as in Kari's Marvelously Mashed Cauliflower

2 eggs, beaten

Juice of 1 lemon

Sauté onion, garlic, and carrots in 4 tablespoons of the chicken broth in a nonstick pan until onions are caramelized—about 20 minutes. Add celery and water chestnuts and cook for about 5 minutes or until crisp-tender. Add remaining broth, chicken, and mashed cauliflower and cook through. Add eggs and cook until eggs set, stirring well. Add lemon juice and serve.

Variation
:

For phase 3:
you may add salt to taste.

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Turkey is a great staple for the whole week. Turkey slices can be used as quick snacks and placed in the 1-2-3 Chicken Broth (
page 222
) for turkey soup. The lemon, garlic, and fennel help with digestion to make this bird Fat Flush friendly.

1 5-to 6-pound whole turkey breast

Zest of 1 lemon

Juice of 1 lemon

2 garlic cloves, minced

2 teaspoons fennel, ground

3 tablespoons 1-2-3 Chicken Broth (
page 222
)

2 fresh lemons, halved

Preheat oven to 425°F. In a bowl, mix lemon zest, lemon juice, garlic, fennel, and chicken broth. Rub turkey with herb mixture and place the halved lemons on top. Place turkey in a roasting pan and roast for 20 minutes. Lower the oven to 325°F and roast for another 13/4 hours, basting with pan drippings. When done, juices from the thickest part of the turkey should run clear. Remove from oven and cool for 20 minutes before carving.

Variations
:

•
For phases 2 and 3:
serve with Puréed Sweet Potatoes (
page 153
).

•
For phase 3:
try adding ½ teaspoon each of thyme, sage, and marjoram, plus a dash of salt.

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Here's a fun dish that's quick and easy to fix and makes an interesting presentation. This recipe calls for whey protein powder for dredging.

4 5-ounce turkey breast cutlets

½ red pepper, julienned

1 carrot, julienned

½ small zucchini, julienned

½ small yellow squash, julienned

1 scoop (1 ounce) natural whey protein powder

½ teaspoon cumin

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon dried mustard

1 egg, beaten

Juice of ½ lemon

Preheat oven to 400°F. Pound turkey cutlets between plastic wrap to 1/4-inch thickness. In a medium bowl, combine red pepper, carrot, zucchini, and yellow squash and mix well. Place a quarter of the veggie mixture at the end of each turkey cutlet and roll up. Secure with toothpicks. In a small bowl, combine whey powder, cumin, garlic powder, onion powder, and dried mustard. Dip rolled-up turkey cutlet in egg and then roll in whey powder mixture. Place turkey cutlets in nonstick baking pan and place in oven for 15 minutes or until meat juices run clear. Drizzle lemon juice over cutlets and serve.

Variation
:

For phase 3:
½ teaspoon of salt may be added to the whey mixture.

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This dish is a delectable vehicle for the Ezekiel 4:9 bread crumbs. These bread crumbs provide a nutty, earthy flavor and are made from a sprouted grain recipe inspired by the Bible. Serve with Cinnamony Apple Sauce (
page 248
) and a baby green salad with one of the Fat Flush dressings.

4 5-ounce turkey cutlets

½ teaspoon prepared Dijon mustard

1 garlic clove

1 cup Fat Flush Bread Crumbs (
page 203
)

1 teaspoon fresh parsley, chopped

1 egg, beaten

Pound the turkey cutlets to ¼-inch thickness. Mix the bread crumbs, mustard, garlic, and parsley together in a mixing bowl. Dip the turkey cutlets in the egg. Then dip the cutlets into the bread crumbs. Cook the coated cutlets, a few at a time, in a nonstick skillet over medium heat until done (about 2–3 minutes per side). Remove and serve warm.

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Okay. For those of you who are following the Food Combination phase 3 recommendations in
The Fat Flush Plan,
rest assured that yogurt does not seem to have the negative digestive impact of other dairy products like cheese and milk when used in a recipe with other animal-based proteins.

Zest of 1 lemon

Juice of 1 lemon

3 tablespoons fresh parsley, chopped

1 teaspoon dried oregano

½ teaspoon dried marjoram

½ teaspoon dried thyme

2 garlic cloves, minced

½ teaspoon salt

2 tablespoons 1-2-3 Chicken Broth (
page 222
)

2 5-ounce chicken breasts, boned and skinned

1 tablespoon black olives, chopped

½ cup plain, whole milk yogurt

Mix together zest and ½ the juice of the lemon in a large bowl. Save the other half of the lemon juice. Add parsley, oregano, marjoram, thyme, garlic, salt, and broth. Add chicken, mix well, and let marinate for at least 2 hours in the refrigerator. Preheat broiler. Place chicken in a nonstick broiling pan and cook under broiler for 10 minutes. Turn and cook for another 10 minutes or until the juices from the chicken come out clear when pierced with a fork. While the chicken is cooking, blend the remaining juice of the lemon, olives, and yogurt in a small bowl. When chicken is done, serve with a spoonful of yogurt sauce.