SOUPS:
SPANISH CHICKEN SOUP (This one is my favorite)!
3.5 oz Chicken Breast
1/2 Can Diced Canned Tomato's (sugar free, low sodium)
1 Jalapeno
1-2T Cilantro (depending on taste, but use at least 1)
1-2 t Garlic Salt
1 Green Onion (may omit) use 1t onion powder if omitting
1T Apple Cider Vinegar
1t Lemon Juice
6 drops Lemon Stevia
1C Beef Broth
1C Water
In small pot add beef broth, water, chicken, jalapeno (put two knife slits in pepper) and garlic salt
Remove pepper after about 5 minutes or taste broth to make sure it just has a little flavor of jalapeno. Cook chicken through and remove from broth, let cool and shred with fingers.
Put tomatoes, cilantro, and a 1-3 inch piece of the pepper in blender pulse until creamy
Add puree to broth and simmer a few minutes over med heat. Lower heat to med-low, add chicken, green onion, lemon juice, stevia and vinegar.
Simmer 10-15 minutes
Garnish with fresh green onion and cilantro
I was thrilled with the way this turned out! Yum Yum!!
3.5 oz Chicken Breast
1/2 Can Diced Canned Tomato's (sugar free, low sodium)
1 Jalapeno
1-2T Cilantro (depending on taste, but use at least 1)
1-2 t Garlic Salt
1 Green Onion (may omit) use 1t onion powder if omitting
1T Apple Cider Vinegar
1t Lemon Juice
6 drops Lemon Stevia
1C Beef Broth
1C Water
In small pot add beef broth, water, chicken, jalapeno (put two knife slits in pepper) and garlic salt
Remove pepper after about 5 minutes or taste broth to make sure it just has a little flavor of jalapeno. Cook chicken through and remove from broth, let cool and shred with fingers.
Put tomatoes, cilantro, and a 1-3 inch piece of the pepper in blender pulse until creamy
Add puree to broth and simmer a few minutes over med heat. Lower heat to med-low, add chicken, green onion, lemon juice, stevia and vinegar.
Simmer 10-15 minutes
Garnish with fresh green onion and cilantro
I was thrilled with the way this turned out! Yum Yum!!
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BEEF CHILI
1 serving of lean ground beef.
1 large tomato or no salt no sugar canned tomato (half can)
2 cups 99% FF Beef Stock
season to taste with the following spices.
Chili Powder
Garlic Powder
Black Pepper
Cayenne Pepper
Sea Salt
Add beef to saute pan, season and brown, add tomato, broth and seasoning. Bring to boil and then turn down heat and simmer for at 30 min-1 hour. Can be stewed in crock pot all day long if desired.
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MOMS CHICKEN SOUP
3.5 oz Chicken
1-2 Celery Stalks Chopped
1 Cup Fat Free Chicken Broth
1 Cup Water
1/8 C Braggs Liquid Amino's
Garlic Salt
Onion Powder
Shake of Pepper
Shake of Johnny's
Salt to taste (may not need)
Boil Chicken in Liquids, Braggs, Broth and Water
Remove once done, shred or dice and set aside
Add celery to broth simmer until soft
Add Chicken back to broth and heat through
Enjoy!
3.5 oz Chicken
1-2 Celery Stalks Chopped
1 Cup Fat Free Chicken Broth
1 Cup Water
1/8 C Braggs Liquid Amino's
Garlic Salt
Onion Powder
Shake of Pepper
Shake of Johnny's
Salt to taste (may not need)
Boil Chicken in Liquids, Braggs, Broth and Water
Remove once done, shred or dice and set aside
Add celery to broth simmer until soft
Add Chicken back to broth and heat through
Enjoy!
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CREAMY ZUCCHINI SOUP
(can substitute spinach for zucchini)
~One Filling Serving~
about 1/4 cup chopped videlia onion
2 T of minced garlic
Saute in an nonstick skillet with a little bit of chicken broth (1/4 cup)-it will evaporate so stay close-
Cook until almost carmelized
Slice one zucchini (about 1 1/2 cups sliced) and chop in blender with just enough chicken broth (1/4 cup) to make blender work.
Pour into skillet with cooked garlic and onion set aside
In empty blender-(just rinse it out) add 1/4 cup low-fat cottage cheese (not original protocol may omit) with about 1/2 cup chicken broth and blend until liquid.
Pour this also into the skillet and cook on med-high until a lot of broth is evaporated.
Put back in the blender and blend until thick and 'creamy'. Salt and pepper to taste.
OMG, this is divine. I know it will work for spinach too.
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FAUX POTATO SOUP
100g extra lean ground turkey (MAY OMIT)
2 cups organic stock
1 small bag frozen cauliflower
Saute ground turkey, then add the following spices if desired:
Sea salt/pepper
Cayanne for some kick
Italian seasoning mix
Garlic
Add the 2 cups stock & bag of cauliflower. Let cook until cauliflower is almost MUSH. Then scoop out into single server blender, add some of the broth and/or a little water, including meat. Puree.....pour back into remaining broth and meat bits.
100g extra lean ground turkey (MAY OMIT)
2 cups organic stock
1 small bag frozen cauliflower
Saute ground turkey, then add the following spices if desired:
Sea salt/pepper
Cayanne for some kick
Italian seasoning mix
Garlic
Add the 2 cups stock & bag of cauliflower. Let cook until cauliflower is almost MUSH. Then scoop out into single server blender, add some of the broth and/or a little water, including meat. Puree.....pour back into remaining broth and meat bits.
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EGG DROP SOUP
*Note: Some people use eggs on original protocol, it was originally vegetarian diet only. I have used with no issues as a protein. (3 white, 1 whole = 1 serving)
2 cups of fat free organic chicken broth or veg. broth (or 1 cup broth and 1 cup water)
dash of garlic powder - to your taste & liking
2 tsp. Braggs Liquid Amino Acids
3 drops of Tabasco (may omit)
salt/pepper to taste
3 egg whites + 1 whole egg
Green onions, thin slices of green section
In a small sauce pan, bring broth/water, Braggs, spices & Tabasco to a boil. While waiting for boil, whisk eggs together quickly until fluffy. Once broth boils, pour eggs into saucepan and cook for another minute. Pour immediately into a bowl and serve - garnish with green onions.
2 cups of fat free organic chicken broth or veg. broth (or 1 cup broth and 1 cup water)
dash of garlic powder - to your taste & liking
2 tsp. Braggs Liquid Amino Acids
3 drops of Tabasco (may omit)
salt/pepper to taste
3 egg whites + 1 whole egg
Green onions, thin slices of green section
In a small sauce pan, bring broth/water, Braggs, spices & Tabasco to a boil. While waiting for boil, whisk eggs together quickly until fluffy. Once broth boils, pour eggs into saucepan and cook for another minute. Pour immediately into a bowl and serve - garnish with green onions.
1 Protein, 1 Veg
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THAI CHICKEN CURRY SOUP
*note not original protocol
100g chicken breast sliced thinly
2 cups chicken broth
1 Tbs green or yellow curry paste (more or less if you like)
2 Tbs fish sauce (omit for original)
1 Tbs Splenda
1 cup broccoli slaw (replace with protocol veggie for original)
1tsp Sambal Oelek (chili paste) *Omit if you don't like it spicy*
2 tsp coconut extract/flavoring
Juice of half a lime
Cilantro for garnish
In a saucepan combine chicken broth with curry paste. Dissolve and cook for 2-3 min. Stir in fish sauce, Splenda and chili paste. Add chicken and poach for ~5 min. Add broccoli slaw, continue to stir over med heat for another 2-3 min. - just until slaw is not raw anymore (should still be crunchy). Turn off heat and stir in coconut extract and lime juice. Pour into a large bowl, garnish with lime and cilantro. Note* - if you want more broth, you can add some hot water to make it stretch. This also works really well with shrimp!
100g chicken breast sliced thinly
2 cups chicken broth
1 Tbs green or yellow curry paste (more or less if you like)
2 Tbs fish sauce (omit for original)
1 Tbs Splenda
1 cup broccoli slaw (replace with protocol veggie for original)
1tsp Sambal Oelek (chili paste) *Omit if you don't like it spicy*
2 tsp coconut extract/flavoring
Juice of half a lime
Cilantro for garnish
In a saucepan combine chicken broth with curry paste. Dissolve and cook for 2-3 min. Stir in fish sauce, Splenda and chili paste. Add chicken and poach for ~5 min. Add broccoli slaw, continue to stir over med heat for another 2-3 min. - just until slaw is not raw anymore (should still be crunchy). Turn off heat and stir in coconut extract and lime juice. Pour into a large bowl, garnish with lime and cilantro. Note* - if you want more broth, you can add some hot water to make it stretch. This also works really well with shrimp!
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TOMATO SOUP
tomato, allowed amount
Chicken or Beef broth
roasted garlic
salt and pepper
1 tbsp fat free milk, optional
1. Either broil the alloted tomatoes for 5-10 minuted until the skin blackens or use Muir Glen fire roasted tomatoes. Put tomatoes into a saucepot with enough broth to cover.
2. When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender, puree the mixture. Add salt and pepper to taste.
3. Once off heat, add optional milk.
For a protein addition add protocol meatballs to your soup!
tomato, allowed amount
Chicken or Beef broth
roasted garlic
salt and pepper
1 tbsp fat free milk, optional
1. Either broil the alloted tomatoes for 5-10 minuted until the skin blackens or use Muir Glen fire roasted tomatoes. Put tomatoes into a saucepot with enough broth to cover.
2. When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or regular blender, puree the mixture. Add salt and pepper to taste.
3. Once off heat, add optional milk.
For a protein addition add protocol meatballs to your soup!
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FRENCH ONION SOUP
Whole onion, thinly sliced
1 C Beef broth
Whole onion, thinly sliced
1 C Beef broth
1 C Water
Roasted garlic or add crushed garlic with onion
100g beef, thinly sliced (may omit)
1/2 grissini
salt and pepper
1. Put onions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onions are tender. Salt and pepper to taste.
2. Preheat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Broil for 5 minutes until grissini/garlic mixture starts to brown.
Roasted garlic or add crushed garlic with onion
100g beef, thinly sliced (may omit)
1/2 grissini
salt and pepper
1. Put onions into an oven-proof saucepan. Add enough broth to cover half the onions. Cook until onions are tender. Salt and pepper to taste.
2. Preheat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and grissini. Broil for 5 minutes until grissini/garlic mixture starts to brown.
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GREEN ONION SOUP
• green onions (allowed amount)
• 2 c vegetable or chicken broth
• 1-2 t liquid aminos
• 1 t parsley
• 1/2 t paprika
• 1/2 t salt
• 1/2 t dill
• 1/2 t thyme
• 1/8 t cayenne or red pepper flakes
• 1/8 t celery seed
Preheat saucepan over MED heat.
• green onions (allowed amount)
• 2 c vegetable or chicken broth
• 1-2 t liquid aminos
• 1 t parsley
• 1/2 t paprika
• 1/2 t salt
• 1/2 t dill
• 1/2 t thyme
• 1/8 t cayenne or red pepper flakes
• 1/8 t celery seed
Preheat saucepan over MED heat.
In a saucepan, saute the green onions in a bit of broth for a couple of minutes, then add the parsley, paprika, salt, dill, thyme, celery seed, and cayenne. Saute 1-2 mins more.
Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.
Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.
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MEXICAN CHICKEN SOUP
• 100g cooked chicken, shredded into bite-sized pieces
• 3-4 cloves minced garlic
• 1 t cumin
• 1/2 t onion powder
• 1/2 t chili powder
• 1/2 t cayenne (use less if you don't want it as spicy)
• diced tomato
• 2-3 c homemade chicken broth or FF Packaged
• 1/4 c fresh chopped cilantro (optional)
1. Preheat pot over medium-high heat.
2. Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
3. Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
4. Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
5. Bring to a boil.
6. Reduce heat to a simmer, and add chicken.
7. Simmer for 20 minutes.
8. Stir in cilantro, and simmer for 5 minutes more.
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• 100g cooked chicken, shredded into bite-sized pieces
• 3-4 cloves minced garlic
• 1 t cumin
• 1/2 t onion powder
• 1/2 t chili powder
• 1/2 t cayenne (use less if you don't want it as spicy)
• diced tomato
• 2-3 c homemade chicken broth or FF Packaged
• 1/4 c fresh chopped cilantro (optional)
1. Preheat pot over medium-high heat.
2. Add garlic, and cook for 3-5 minutes. (Heat until you see little bubbles around the garlic.)
3. Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
4. Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
5. Bring to a boil.
6. Reduce heat to a simmer, and add chicken.
7. Simmer for 20 minutes.
8. Stir in cilantro, and simmer for 5 minutes more.
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CREAM OF CHICKEN SOUP
• 100g cooked chicken
• celery (allowed amount)
• 1-2 c broth
• 3 cloves garlic
• 1 T dehydrated minced onion
• 1/2 t parsley
• 1/2 t basil
• ground white pepper (to taste)
• salt (optional)
1. Preheat saucepan over MED-HI heat.
2. In food processor, combine all ingredients and pulse until reaches desired consistency.
3. Pour into saucepan and bring to boil.
4. Reduce heat to simmer, cover, and heat 20-30 mins.
5. Serve.
Tip: Add 1 c broth to the food processor, and then gradually add more broth until it's the soup consistency I prefer.
• 100g cooked chicken
• celery (allowed amount)
• 1-2 c broth
• 3 cloves garlic
• 1 T dehydrated minced onion
• 1/2 t parsley
• 1/2 t basil
• ground white pepper (to taste)
• salt (optional)
1. Preheat saucepan over MED-HI heat.
2. In food processor, combine all ingredients and pulse until reaches desired consistency.
3. Pour into saucepan and bring to boil.
4. Reduce heat to simmer, cover, and heat 20-30 mins.
5. Serve.
Tip: Add 1 c broth to the food processor, and then gradually add more broth until it's the soup consistency I prefer.
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LEMON CHICKEN SOUP
• 100g cooked chicken breast (diced or shredded)
• chopped spinach (allowed amount)
• 2-3 c broth
• Juice of 1 lemon
• 1 t thyme
• sea salt to taste
• ground white pepper to taste
1. Preheat saucepan over MED heat.
2. Combine all ingredients except spinach, add last 5 min
3. Bring to a boil, then simmer 20 mins.
4. Serve.
• 100g cooked chicken breast (diced or shredded)
• chopped spinach (allowed amount)
• 2-3 c broth
• Juice of 1 lemon
• 1 t thyme
• sea salt to taste
• ground white pepper to taste
1. Preheat saucepan over MED heat.
2. Combine all ingredients except spinach, add last 5 min
3. Bring to a boil, then simmer 20 mins.
4. Serve.
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TOMATO PEPPER POT
*Note: Use only tomato and onion powder for original protocol
1/2 red onion (you can use yellow but I like the color of purple in the soup)
Cut these up into 1/2” chunk and saute on med-high heat in 1 tsp mct or coconut oil in a big soup pot until the onion becomes soft. (you can also use chicken broth) Add…
1 cup chicken broth (or vegetable broth, I use range-free organic chicken broth)
1 8 oz can diced tomatoes
Bring to a boil, then add…
1/2 cabbage cut into wide strips. Stir and bring to a boil once again. Then turn off heat, let sit for 5 minutes and serve. The cabbage will still be a bit crunchy, which is delightful.
Some might not consider this protocol for phase2 because you are combining tomatoes and cabbage. Use your own discretion.
1/2 red onion (you can use yellow but I like the color of purple in the soup)
Cut these up into 1/2” chunk and saute on med-high heat in 1 tsp mct or coconut oil in a big soup pot until the onion becomes soft. (you can also use chicken broth) Add…
1 cup chicken broth (or vegetable broth, I use range-free organic chicken broth)
1 8 oz can diced tomatoes
Bring to a boil, then add…
1/2 cabbage cut into wide strips. Stir and bring to a boil once again. Then turn off heat, let sit for 5 minutes and serve. The cabbage will still be a bit crunchy, which is delightful.
Some might not consider this protocol for phase2 because you are combining tomatoes and cabbage. Use your own discretion.
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Rotel Chicken Soup for Two
7 ounces chicken breast, diced
1 ten ounce can Rotel type tomatoes with green chilies
1 fresh roma tomato, diced
2 cups chicken broth
optional: 1 teaspoon chili powder, or a squirt of lemon or lime juice
Combine all ingredients and simmer until chicken is cooked through.
7 ounces chicken breast, diced
1 ten ounce can Rotel type tomatoes with green chilies
1 fresh roma tomato, diced
2 cups chicken broth
optional: 1 teaspoon chili powder, or a squirt of lemon or lime juice
Combine all ingredients and simmer until chicken is cooked through.
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UN-WONTON SOUP:
3.5 oz chicken breast shredded
1 C bok choy chopped
1.5 cups chicken broth
½ cup water
½ teaspoon garlic powder/salt
½ teaspoon onion powder
¼ teaspoon ginger powder
1-2 teaspoon lemon juice
4 sprays Braggs Liquid Aminos
Optional add 1/8 cup chopped water chestnuts (not original protocol)
Optional garnish with 1 tablespoon chopped green onion
1. Add broth, water, chicken, garlic and onion powder to small pot and boil until chicken is done. Remove chicken and set aside to cool.
2. To broth add bok choy and simmer over med-low heat. Add water chestnuts if using.
3. In the mean time shred chicken by hand and return to pot.
4. Add ginger and lemon juice and simmer over low heat.
5. Pour into bowl and finish with Braggs. Top with green onion.
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