20 W Main St

Waconia, MN 55387 USA

(952) 442-9876

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Main Dishes

Stuffed Chili Peppers (1 Serving)

  • 2 cups of celery, green peppers and mushrooms chopped coarsely or finely, as you prefer
  • 1 Ideal Protein Diet protein Vegetable Chili
  • Sea salt
  • Seasonings of your choice
  • 1 large fresh green pepper 

Drizzle a little olive oil in a stir fry pan. Add chunks of celery, green pepper and mushrooms and stir fry till ‘al dente’ Season with sea salt and your favorite seasonings. Recommended: organic Mexican Fiesta blend made with dehydrated chili peppers, dehydrated onion, tomato powder, paprika, cumin, dehydrated garlic, cilantro, oregano, red pepper and lemon peel. 
Meanwhile, cook the vegetable chili as directed on packet. When both are cooked to perfection, mix them together. Cut the top off of a green pepper that you’ve cleaned out and stuff it with the mixture. Put the bell pepper in a 350-degree oven and bake for about 25 minutes. Phase 4 Option: Add cooked lentils or red kidney beans and/or cooked ground white poultry meat.

Zucchini Pancakes (1 Serving)

  • 1 Ideal Protein oatmeal packet (Note: Oatmeal is a restricted IP food)
  • 2-3 egg whites
  • 2 small to medium zucchinis – shredded
  • Salt and pepper to taste
  • Onion/garlic (optional) Combine and cook like pancakes.


  • 1 lb. ground beef
  • 1 lb. ground pork
  • 1 ½ tsp. salt
  • 1 tsp. thyme
  • ½ tsp. pepper
  • 1 egg
  • 2 cups white mushrooms, finely chopped
  • 1 tsp. red Chile pepper flakes or powder
  • ½ tsp. oregano
  • 3 cloves of garlic, minced
  • ½ cup ketchup (use 'Sugar Free Ketchup' recipe under 'Sides')
  • Dash of Tabasco
  • Dash of Worcestershire

Preheat oven to 350 Heat some olive oil in a skillet and sauté mushrooms until softened, 2-3 min. In a bowl, mix together beef, pork, all herbs, egg, garlic, salt, pepper, and mushrooms. Pat the meat into a loaf pan. Place a little parchment paper or foil on a baking sheet and invert the loaf pan onto the baking sheet. Mix together ketchup (from above), hot sauce, and Worcestershire. Place meatloaf in preheated oven, and after 10-15 min., take out briefly to spread glaze over all exposed sides. Continue cooking until you reach 150 degrees on a thermometer (about 45 min.).

Basil Marinated Shrimp

  • 1/3 cup olive oil
  • 3 cloves garlic, sliced
  • 1 teaspoon red pepper flakes
  • 2 teaspoons paprika
  • 2 pounds shell-on deveined jumbo shrimp (doesn't have to be jumbo, just raw)
  • 1/4 cup lemon juice
  • 2 tablespoons chopped fresh basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Remove the tails from the shrimp before preparing this so you don't have to mess around with it when you're eating it. Can marinate the night before, but you can certainly just prepare right before cooking as well. Just combine all ingredients and when you're ready to cook, sauté and then serve over pasta (phase 4)/zucchini.

Spicy Garlic Lime Chicken

  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/8 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried parsley
  • 4 boneless, skinless chicken breast halves
  • 2 teaspoons garlic powder
  • 3 tablespoons lime juice

In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breasts. Heat olive oil in a large heavy skillet over medium heat. Sauté chicken until golden brown; about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

Indian-Spiced Chicken & Asparagus (great for all phases)

  • 1 1/2 teaspoons cumin seeds
  • 1 1/2 teaspoons fennel seeds
  • 1 pound chicken tenders, cut into bite-size chunks
  • 3/4 teaspoon salt, divided
  • 2 tablespoons olive oil, divided
  • 1 medium onion, chopped (phase 4 only)
  • 3 cloves garlic, minced
  • 1 small fresh chile, seeded and minced
  • 1 tablespoon minced fresh ginger
  • 1 1/2 bunches asparagus (about 1 1/2 pounds), woody ends trimmed, cut into 1-inch pieces
  • 1/2 cup chopped fresh cilantro

Toast cumin and fennel seeds in a small dry skillet over medium heat until fragrant and beginning to brown, about 2 minutes. Finely grind in a spice grinder (such as a clean coffee grinder) or with a mortar and pestle. Toss chicken with 1 1/2 teaspoons of the spice mixture and 1/4 teaspoon salt in a bowl. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring frequently, until browned, 3 to 4 minutes. Remove to a plate. Reduce heat to medium and add the remaining 1 tablespoon oil, onion (phase 4 only), garlic, chile and ginger; cook, stirring, until softened, 2 to 3 minutes. Add asparagus, sprinkle with the remaining spice mixture and cook, stirring, for 2 minutes. Stir in the remaining 1/2 teaspoon salt and simmer for 2 minutes more. Return the chicken and any accumulated juice to the pan and cook until the chicken is just cooked through and the asparagus is tender-crisp, about 2 minutes more. Serve sprinkled with cilantro.

Glazed Salmon (Serves 2)

  • 16 ounces of salmon (enough for 2 fillets)
  • 2 tablespoons of Splenda
  • 1 1/2 teaspoons of dry mustard
  • 1 tablespoon of soy sauce
  • 1 1/2 teaspoons rice vinegar (make sure it is the 0 carb rice vinegar)
  • 1/4 teaspoon Walden Farms Pancake Syrup

Mix together the Splenda, mustard, soy sauce, vinegar and syrup in a small dish. Separate out 1 tablespoon of this mixture and set aside in a separate dish. Place the salmon fillets on a plate and pour the larger quantity of the sauce moisture over the salmon. Turn each Fillet so that both sides are coated with the glaze. Let the fish sit for a few minutes with the skinless side down in the sauce. You can either grill it or broil it. If you broil it, spray the skillet with Pam. You will cook it for about 5 minutes per side. Baste once, when turning, with the sauce mixture that you reserved before you cook the other side. Drizzle the reserved seasoning mixture over each piece before serving. Serve with steamed vegetable medley of cauliflower and broccoli. Enjoy!

All-American Turkey Burgers (Serves 3)

  • 15 ounces of ground turkey
  • 1/2 medium onion (finely chopped)
  • 1 stalk of celery, finely chopped
  • 1 teaspoon of dried thyme
  • 1 tablespoon of Walden Farms Thick and Spicy BBQ sauce
  • 1 tablespoon of Tabasco (or less if you don't like it spicy)
  • 1 tsp. Soy Sauce

Preheat your grill. Combine all of the ingredients and form into 3 burgers. Grill until done. Use two iceberg lettuce pieces as your "bun".

Shrimp & Spinach Stuffed Portabella Mushrooms (Serves 2)

  • 2-portabella mushrooms
  • 1/8 c. chopped green onions
  • 1 clove garlic
  • 1 1/2 c. spinach
  • 5 large shrimp
  • 2 tsp. olive oil
  • 1 tbsp. chopped fresh basil
  • 1 Roma tomato *This would be a recipe you could do once or twice a week since the tomato is on the list of occasional vegetables.

Broil or grill the portabella mushroom caps after removing the gills and stem. Chop up the stem and sauté with the garlic, green onions and spinach in your 2 tsp. of olive oil. Chop up the shrimp in to small pieces and add the sautéed vegetable mix when soft and use a spoon to combine. Stuff the portabella mushroom caps with this mixture. Bake at 350 degrees for about 15 minutes. Chop up your tomato and basil and sprinkle over the top before serving.

Chipotle Lime Grilled Chicken (Serves 6)

  • 1/4 c. fresh lime juice
  • 6 teaspoons of olive oil
  • 2 1/2 tablespoons chipotle Tabasco
  • 3/4 teaspoons sea salt
  • 6 boneless, skinless chicken breasts
  • 1 teaspoon Splenda

Prepare the grill for cooking over direct heat with medium hot charcoal (moderate heat for gas) Stir together the lime juice, olive oil, Tabasco and salt in a liquid measuring cup. Put the chicken breasts in a sealable bag and add 1/3 c. of the marinade (reserve remainder in a cup). Seal the bag and force out the excess air. Marinate the chicken at room temperature for about 15 minutes. Stir the splenda into remaining marinade until dissolved to make a sauce. Grill the chicken (discarding the marinade that was in the bag) on lightly oiled grill rack, covered only if using a gas grill, turning chicken over occasionally and moving it to avoid flare-ups if necessary, until cooked through, about 8-12 minutes total. Brush both sides of the chicken with some of the reserved sauce, continue to grill, turning over once, until lightly browned, about 1 minute more. Serve chicken drizzled with remaining sauce.

Grilled pork chops with garlic/lime sauce (Serves 4)

  • 1/4 c. fresh lime juice
  • 1 garlic clove, minced
  • 1/4 teaspoon red pepper flakes
  • 6 teaspoons of olive oil
  • 2 tablespoons chopped fresh cilantro
  • 6 boneless pork loin chops (5 ounces each)

Whisk together lime juice, garlic, red pepper flakes and 1/4 teaspoon of sea salt, then add oil in a slow stream, whisking well. Whisk in cilantro. Prepare a gas grill for direct heat cooking over medium-high heat. Pat pork dry and season with salt and pepper. Oil grill rack and then grill pork chops, covered, turning over once, until cooked through, about 5-6 minutes total. Drizzle with some vinaigrette.

Steak fajita Salad (Serves 2)

  • 4 teaspoons olive oil
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon pepper
  • 1 green pepper, cut into strips
  • 8 mushrooms, sliced
  • 10 ounces of flank steak, cut into strips
  • 1/4 cup onion, cut into strips
  • 2 medium Roma tomatoes
  • romaine or iceberg lettuce

Combine the 2 teaspoons oil, red pepper flakes, chili powder and pepper. Pour into a large zip lock bag. Place steak in bag and toss to coat. Marinate for 1 hour. Grill or cook steak in a pan. In a medium skillet, heat remaining 2 teaspoons of oil and sauté the green pepper and mushrooms until tender. Cut the steak into slices against grain. Cut up your lettuce and place on your plate. Top with your flank steak, sautéed vegetables, raw onion and tomatoes. Top with Walden Farms Chipotle Ranch dressing.

Pork Tenderloin with shallots and string beans (Serves 4)

  • 1 teaspoon dry mustard powder
  • 1/2 teaspoon coriander
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper
  • 1 tablespoon grape seed oil
  • 1 pork tenderloin
  • 7 small shallots (about 12 ounces), peeled and sliced lengthwise
  • Cooking spray
  • 1 lb. string beans, stem ends trimmed
  • 1 1/2 teaspoon fresh rosemary, chopped
  • 1/2 c flat leave parsley

Preheat oven to 375. Stir together the mustard powder, coriander, 1/4 teaspoon of salt and black pepper in a small bowl. Heat the grape seed oil in an ovenproof skillet over medium high heat. Add the tenderloin and cook for 3 minutes per side. Remove and add shallots, toss and cook for 2 minutes. While shallots cook, rub tenderloin with spice mixture. Return tenderloin to skillet and put in the oven and bake for 20 minutes or until the meat reaches 155 on a meat thermometer. When the pork is almost done, heat a medium sized skillet over medium high heat and coat with cooking spray. Add the string beans and remaining salt and cook for 1 minute, then add 2 tablespoons of water. Cook for 3 more minutes or until just tender. Sprinkle the rosemary over the dish. Transfer to a serving dish. Remove the pork and put on a plate. Add parsley. Slice the tenderloin and serve with green beans.

Sirloin Kabobs (Serves 4)

  • 1/8 cup soy sauce
  • 2 tsp. splenda
  • 2 tablespoons of distilled white vinegar
  • 1/4 teaspoon of garlic powder
  • 1/4 teaspoon Redmond seasoning salt
  • 1/8 teaspoon pepper
  • 20 ounces of beef sirloin steak, cut into 1 1/2 inch cubes
  • 1 green bell pepper, cut into 2 inch pieces
  • 1 zucchini
  • 1/2 pound fresh mushrooms, remove the stems

In a medium sized bowl, mix the soy sauce, splenda, vinegar, garlic powder, seasoning salt and pepper. Reserve half of the mixture for basting. Put the steak in a reseal able bag; pour the other half of the mixture in the bag and seal. Refrigerate at least 8 hours or overnight. Bring a saucepan of water to a boil. Add the green peppers and cook for one minute, just to blanch. Drain and put aside. Preheat the grill for high heat. Place the steak cubes, green peppers, zucchini and mushrooms onto your skewers in an alternating pattern. Discard the marinade in the bag. Cook the kabobs on the grill for 10 minutes or until your desired doneness. Baste frequently with the reserved marinade during the last five minutes of cooking.

Ratatouille (Serves 6)

Are you getting tired of your "old" vegetable dishes? Ratatouille is a GREAT way to get in a lot of vegetables, your olive oil as well as some great flavor. NOTE: This has Eggplant and Tomatoes, so you can only have this once a week as both of these vegetables are on the "Occasional Vegetable list".

  • 1/4 c. olive oil
  • 3 bell peppers, cut into one inch squares
  • 2 eggplants, cut into 1/2 inch cubes
  • 2 zucchini, cut into 1/2 inch cubes
  • 4 cloves garlic, minced or crushed
  • 2 pounds of tomatoes, chopped
  • 1 tablespoon minced fresh thyme
  • salt and pepper to taste
  • 1/4 cup chopped fresh basil

Heat olive oil in a heave soup pot on medium heat. Chop the bell peppers and add them to the pot, stirring well. Chop the eggplants and add to the pot, stirring well to coat the eggplant with oil. At this point, the olive oil will have soaked into the eggplant, so you will need to stir often to keep things from burning until they soften some. Chop the zucchini and stir it in once the eggplant has softened a bit. Chop the garlic and add the vegetables, stirring well. Chop the tomatoes and add them. Mince the thyme and add it along with the salt and pepper to taste, Stir well and cook for two to three minutes. Turn down the heat and cover the pot. Simmer until everything is soft and well blended, about 40 minutes. Stir in basil and remove from heat. You could also try layering your cooked vegetables in a casserole dish and baking it in your oven. Maybe also add some cut up chicken.

Maple Grilled Pork Tenderloin (Serves 6)

  • 2 pounds of pork tenderloin
  • 2/3 cup Walden Farms Maple Pancake Syrup
  • 1/4 cup Dijon Mustard
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon salt

Place meat in a large re-sealable bag. In a bowl, combine the syrup, mustard, chili poser and salt. Pour over the tenderloin, seal and refrigerate for at least 4 hours, turning occasionally. Prepare the grill for indirect heat. Remove the meat and discard the marinade. Grill for 15 to 25 minutes or to desired doneness.

Taco Filling (Serves 3)

  • 1 lb. 90% lean hamburger (it can be leaner if you want, but 90% seems to taste the best)
  • 1 cup green bell pepper (cooked)
  • 1 cup of mushrooms
  • Several slices of white or yellow onion (raw)
  • Several slices of tomato (counts towards your occasional vegetable)
  • 1 or 2 thin slices of habanero pepper (if you like it spicy)
  • Tabasco Habanero sauce or Soy Sauce
  • Bearito Brand taco filling seasoning or Old El Paso taco filling seasoning

1. Chop up all of the peppers and mushrooms and place together in a bowl. 2. Chop up the onion and tomato slices and set aside. 3. Spray a Teflon wok with a little olive oil and cook the hamburger. Remove all fat as it cooks. When pinkness is gone, add the package of taco seasoning and mix thoroughly. 4. Add habanero sauce to suite your taste. Place in a bowl. 5. Spray a little more oil in the pan and cook the vegetables. Add salt. Cook until slightly transparent but not limp. 6. Add cooked hamburger and stir until well mixed. Remove from heat and place in a bowl. Serve in a bowl. Sprinkle with raw onions and tomatoes. You can also use Romaine lettuce leaves to wrap up the taco filling like a taco or burrito.

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