The Fat Flush Cookbook (13 page)

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You will be pleasantly surprised with the Fat Flush version of fried chicken. The herbs lend flavor and health value. Tarragon is a high source of potassium, while rosemary provides antioxidant power. Parsley is mineral-rich and garlic will fight off the vampires. Cinnamony Apple Sauce (
page 248
) goes well for dessert.

4 5-ounce chicken thighs, skinned

¾ cup 1-2-3 Chicken Broth (
page 222
)

1 tablespoon olive oil

1 cup toasted wheat germ or

1 cup Fat Flush Bread Crumbs (
page 203
)

1 teaspoon dried tarragon

1 teaspoon dried rosemary, crushed

1 teaspoon fresh parsley, chopped

1 teaspoon garlic powder

Salt to taste

Preheat oven to 350°F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ or bread crumbs, tarragon, rosemary, parsley, garlic powder, and salt. Dip the thighs, one at a time, in the broth-oil mixture. Then coat with the wheat germ or bread crumb–herb mixture. Bake in the oven until brown and cooked through, about 45–55 minutes.

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Here's a special phase 3 dish that is very aromatic, thanks to the ground cloves. (See the note about the yogurt in the Chicken à la Greco recipe on
page 106
.)

1 cup plain, whole milk yogurt

⅓ cup lemon juice

½ teaspoon ground cloves

2 garlic cloves, minced

4 5-ounce chicken breasts, boned and skinned

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

1 teaspoon dried rosemary, crushed

1 tablespoon fresh parsley, chopped

In a medium covered bowl, place yogurt, lemon juice, cloves, garlic, and chicken and let marinate refrigerated for at least 2 hours or overnight. Place broth and rosemary in a medium saucepan over high heat and boil until broth is reduced and thickened. Cool and set aside. Preheat broiler, or light a gas or charcoal grill. Remove chicken from marinade and place on grill for 10–15 minutes, turning occasionally. Reheat the reduced chicken broth in a small saucepan and add parsley. Transfer to a small bowl for serving. Remove chicken from broiler or grill and serve with the warm sauce.

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Sometimes you are in the mood for a good burger. These burgers are nicely spiced.

1½ pounds lean ground beef

1 tablespoon dried mustard

2 garlic cloves, minced

1 teaspoon cayenne

1 tablespoon fresh cilantro, chopped

Preheat broiler. Combine all ingredients and shape into patties. Broil on nonstick broiler pan until done.

Variations
:

•
For phase 2:
add ½ teaspoon of mint to replace the cayenne.

•
For phase 3:
substitute dried horseradish for the mustard.

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The trick with this dish is to slice the meat thinly when you getting ready to serve it, because flank steak can be a bit tough.

1–1½ pounds lean flank steak

1 teaspoon onion powder

1 teaspoon garlic powder

1 teaspoon dried mustard

Preheat broiler. Place flank steak in nonstick broiling pan. Sprinkle onion and garlic powders on top of steak. Broil for about 4–5 minutes on each side until done.

Variations
:

•
For phase 3:
marinate in ½ cup sherry with 2 small minced garlic cloves and ¼ teaspoon ground ginger before broiling.

•
For phase 3 Special Occasions:
marinate in sherry, garlic, and ginger mixture with ½ teaspoon low-sodium wheat free tamari.

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A gourmet treat, this dish can be served with I Can't Believe It Isn't Garlicky Mashed Potatoes (
page 142
).

3 cups button mushrooms, sliced

1 cup shitake mushrooms, sliced

1 large onion, sliced

3 garlic cloves, minced

2 tablespoons plus 1 14-ounce can no-salt-added beef broth

1 pound flank steak, thinly sliced

2 tablespoons Fat Flush Catsup (
page 206
)

½ teaspoon garlic powder

Tofu Sour Cream (see below)

1 medium spaghetti squash, as prepared in Fat Flush Spaghetti with Meat Sauce (
page 114
)

In a large skillet over medium heat, sauté button and shitake mushrooms, onion, and garlic cloves in 2 tablespoons of broth for 8 minutes or until onions are soft. Remove mushroom-onion mixture from skillet and set aside. Lightly brown flank steak in skillet for approximately 5 minutes. Add remaining broth, catsup, and garlic powder, cover, and simmer for 10 minutes. Return mushroom-onion mixture to skillet, add Tofu Sour Cream, mix well, bring to a boil, and cook for 1 minute. Serve over cooked spaghetti squash.

Tofu Sour Cream

1 12-ounce block silken, firm tofu

Juice of 1 lemon

1 teaspoon apple cider vinegar

12 black olives

Place all ingredients in a blender and blend until smooth.

Variations
:

• You may substitute mashed cauliflower for the spaghetti squash.

•
For phase 3:
add ½ teaspoon of salt after the garlic powder to the Beef Stroganoff.

•
For phase 3:
add a pinch of cardamom to the Tofu Sour Cream.

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Here's a stuffed cabbage with a unique gingery flavor. Ginger is a warming herb, and its pungent, peppery taste stimulates digestion and increases circulation. Try this dish with Spicy Pumpkin (
page 157
).

8 large cabbage leaves, washed

¼ cup leek, finely chopped

1 teaspoon fresh ginger, grated, or pinch of dried ginger

½ pound ground lean beef

2 garlic cloves, minced

1 egg, lightly beaten

2 cups 1-2-3 Beef Broth (
page 223
)

8 toothpicks

2 tablespoons fresh parsley, chopped

In a large pot, cook cabbage in boiling water until soft enough to be used as wrapping. Gently remove cabbage from the hot water with a slotted spoon, refresh in cold water, and dry. In a medium skillet, sauté leek, ginger, beef, and garlic until the beef is cooked through. Add the egg to the meat and mix thoroughly for filling. Divide the filling into 8 portions, placing each portion in the middle of a cabbage leaf. Fold the two opposite sides of the leaf over the filling and roll up tightly, securing with toothpicks. Arrange the cabbage rolls in the skillet, add remaining broth, and simmer for 20 minutes. Sprinkle with parsley.

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The fennel—which is so good for your digestion—is the high note in these Fat Flush Meatballs. This dish is terrific over a medley of steamed veggies like zucchini, snow peas, summer squash, and string beans (see
pages 127
–129) or serve with Roasted Peppers with Garlic (
page 140
).

1 pound lean ground beef

½ cup cauliflower, diced

1½ cups purified water

⅓ cup onion, chopped

1 garlic clove, minced

1 15-ounce can no-salt-added Muir Glen Tomato Sauce

½ teaspoon ground fennel

¼ teaspoon Stevia Plus

Preheat oven to 350°F. Mix beef, cauliflower, ½ cup water, onion, and garlic together. Shape into meatballs and place into baking dish. In a separate bowl, stir tomato sauce, 1 cup water, fennel, and Stevia Plus. Pour over the meatballs. Cover and bake for 45 minutes. Remove cover and bake for an additional 10–15 minutes or until done.

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A wildly popular favorite, here's how to put spaghetti and meatballs together the Fat Flush way.

1 medium spaghetti squash

1 16-ounce can Muir Glen Tomato Puree

1 teaspoon ground fennel

¼ teaspoon Stevia Plus

2 garlic cloves, crushed

1 pound lean ground beef

½ onion, chopped

1 cup mushrooms, sliced

Preheat oven to 350°F. Cut spaghetti squash in half lengthwise and scoop out the seeds. Place cut side down on a baking sheet and bake for 30 minutes. When spaghetti squash is cooked, use a fork to remove the flesh that forms spaghettilike strands. While the squash is cooking, mix beef, onion, and mushrooms together in a skillet. Cook over medium heat and until done. While the meat is cooking, put the tomato puree, fennel, Stevia Plus, and garlic in a 2-quart saucepan. Simmer over medium heat for 20 minutes. When the meat is cooked, add it to the sauce. Toss the spaghetti strands with the sauce and serve.

Variations
:

• Substitute Fragrant Fat Flush Meatballs (
page 113
) for the meat sauce.

•
For phase 2:
add ½ teaspoon oregano and basil to the spices.

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Another variation on the spaghetti and meatballs theme—you may try this if you have more time. It goes nicely with Glorious Greens (
page 139
) or Carrots and Snow Peas with Parsley (
page 152
) for phase 2.

2½ pounds beef rump (eye of round is best)

6 bay leaves

½ teaspoon ground cloves

2 medium onions, quartered

15 ounces no-salt-added tomato purée

1½ cups apple cider vinegar

1½ cups 1-2-3 Beef Broth (
page 223
)

3 stalks celery, cut into chunks

1 8-ounce can tomato paste

1 medium spaghetti squash, as prepared in Fat Flush Spaghetti with Meatballs (
page 114
)

Preheat oven to 400°F. Place the meat, bay leaves, cloves, onions, tomato purée, vinegar, broth, and celery in a roasting pan. Cook in oven for 20 minutes. Reduce temperature to 325°F, cover, and continue cooking for 3 hours. When meat is almost done, cook the spaghetti squash. When meat is tender, remove from roasting pan and cool. Remove bay leaves from the roasting pan. Place roasting pan on stove over medium heat and whisk in the tomato paste. Slice meat and serve over spaghetti squash, topped with sauce.

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The zucchini is one vegetable with a lot of adaptability; it can be stuffed, sautéed, baked, and used in soups. In this recipe, the zucchini acts as a flavor carrier, absorbing the flavors and aromas of the cumin, cinnamon, cayenne, and turmeric. Serve over Kari's Marvelously Mashed Cauliflower (
page 143
) with Saucy Rhubarb (
page 249
) for dessert.

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

1 medium onion, diced

1 green pepper, sliced

4 garlic cloves, minced

4 small zucchini, cut into ¼-inch slices

1 pound lean ground beef

1 teaspoon ground cumin

½ teaspoon cinnamon

1 teaspoon cayenne

1 teaspoon ground turmeric

1 14½-ounce can no-salt-added diced tomatoes

2 tablespoons tomato paste

Handful of fresh cilantro, chopped

In a large, nonstick skillet over medium heat, heat broth. Add onion, green pepper, garlic and zucchini and sauté until soft. Transfer vegetables onto plate and set aside. In the same nonstick skillet, brown beef, cumin, cinnamon, cayenne, and turmeric until beef is cooked through. Add cooked vegetables, diced tomatoes, and tomato paste to skillet. Heat through and add cilantro before serving.

Variation
:

Ground turkey may be used instead of ground beef.

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This is good enough for company yet simple, fast, and healthy. The clean and fresh taste of Mashed Celery Root (
page 144
) is a good flavor balancer.

1 pound veal medallions, pounded to 1/8-inch thickness

½ cup 1-2-3 Beef Broth (
page 223
)

1 large onion, chopped

2 cups mushrooms, sliced

2 garlic cloves, minced

Brown veal with beef broth in a nonstick skillet. Remove veal from skillet and set aside. Sauté the onions, mushrooms, and garlic in remaining beef broth in the same skillet until tender. Return veal to skillet with onions, mushrooms, and garlic and heat through for about 1 minute or until done. Serve immediately.

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This dish is great for the family and for freezing. My mother Edith, who has been following the Fat Flushing principles for over ten years, tells me that the dried horseradish is the special ingredient in this recipe. Pungent and stimulating, horseradish is also a great source of both potassium and iron. It can increase circulation and perspiration, acting as a diuretic. Serve with I Can't Believe It Isn't Garlicky Mashed Potatoes (
page 142
).