HCG Diet Recipes

Lite Lemon Chicken

Ingredients
1 lb. chicken breast
2 t. garlic powder
2 t. lemon pepper
1/2 t. seasoned salt
1 c. fresh squeezed lemon juice
4 lemon slices, optional

Directions
Preheat oven to 400o In a small bowl combine, garlic powder, lemon pepper and seasoned salt. Mix to blend. Place chicken on a large plate, and rub evenly with seasoning mixture. Cover with plastic wrap and refrigerate for 15 minutes. Heat a large non-stick skillet over medium-high heat and mist lightly with olive oil pan spray. Remove chicken from refrigerator and place into heated skillet. Cook chicken 2-3 minutes per side, until browned. Lightly mist a baking dish with olive oil pan spray and place chicken, smooth side up into baking dish. Pour lemon juice over the chicken, and top each with a lemon slice. Bake for 18-20 minutes or until no longer pink and juices run clear. Remove from oven, baste with pan juices. Let stand 5 minutes before serving.

Makes 4 servings
Calories: 140 per serving Fat: 3g.
 

Tomato Basil Chicken

100 grams cubes chicken
1 cup chopped tomatoes
1cup water
2table spoons lemon juice
2table spoons chopped onions
1-2 cloves garlic sliced
3leaves basil rolled & sliced
1/8 teas spoon oregano
1teas spoon garlic powder
1 teas spoon onion powder
Cayenne to taste
Salt & pepper to Taste
Lightly brown chicken with lemon juice then add garlic, onions, spices, & water then add tomato & basil continue cooking for 5-10 min
 

Chicken with Onion Cilantro Relish

1 lb. chicken breast
1/2 c. onion, coarsely chopped
1/4 c. fresh cilantro
1/4 t. salt
1/4 t. pepper
3 T. fresh squeezed lime juice
2 med. limes, halved

Directions
In a food processor combine onion, cilantro, salt and pepper. Process until mixture is very finely chopped. Dip chicken in lime juice and grill or broil for 6 to 8 minutes. Turn chicken over and spread with onion cilantro relish. Cook for 6 to 8 minutes or until no longer pink. Serve with half a lime.

Makes 4 servings Calories:
160 per serving Fat: 3g.
 

Chicken and Snow Peas

1 cup chicken broth Fat Free Sugar Free
3 tablespoons soy sauce
1 tablespoon cornstarch
1 tablespoon ground ginger
Pam Cooking Spray
4 large skinless, boneless chicken breast halves, cubed
2 cloves garlic, minced
1 1/2 cups sliced fresh mushrooms
3 cups snow peas
1 tablespoon sesame seeds
Directions

Whisk the chicken broth, soy sauce, cornstarch, and ginger together in a small bowl; reserve.
Spray Pam in Large Skillet. Cook and stir chicken and garlic in the oil until chicken is cooked through, 8 to 10 minutes. Stir in mushrooms,and reserved chicken broth mixture. Cook until sauce begins to thicken, 3 to 5 minutes.
Stir snow peas into the pan and cook until tender, 3 to 5 minutes. Transfer to a platter and sprinkle with sesame seeds before serving.
 

Spicy Orange Chicken

1 lb. chicken breast 2 T. cumin 1 c. chicken broth 1/2 c. fresh squeezed orange juice 1 T. jalapeno, chopped very fine 2 T. Dijon mustard
2 small oranges, peeled and cut into 1/2 inch pieces Salt and pepper to taste 1/4 c. fresh snipped cilantro
Sprinkle cumin over chicken, coating both sides well. Heat a large non-stick skillet over medium- high heat and mist lightly with olive oil pan spray. Place chicken into skillet. Cook 4 minutes or until browned, turning once. Remove chicken from skillet and set aside. Increase heat to high. Add chicken broth to skillet and boil 1 minute to reduce broth slightly. Whisk in orange juice, jalapeno, mustard, salt and pepper. Return chicken to skillet and reduce heat to low; cover and simmer 8-10 minutes or until no longer pink, turning chicken once. Add orange segments. Cook briefly to warm. Place on serving plates and sprinkle with cilantro.
Makes 4 servings Calories: 166 per serving Fat: 3g.
 

Mustard Baked Chicken

1 lb. chicken breast 1/2 c. brown mustard (I use spicy brown) 1 T. soy sauce 2 pkts. Splenda or other sugar substitute
Preheat oven to 425o Lightly mist a shallow baking dish with olive oil pan spray. Place chicken, smooth side up into the baking dish. In a small bowl stir together mustard, soy sauce, and Splenda. Brush mustard mixture generously over each chicken breast. Bake uncovered for 20 minutes or until no longer pink, brushing with mustard mixture half way through cooking.
Makes 4 servings Calories: 140 per serving Fat: 3g.
 

Orange Grilled Chicken with Herbs

1 lb. boneless chicken breast, skin attached 2 cloves garlic, minced 3/4 t. orange zest 1/4 t. fresh thyme, minced
1/4 t. fresh rosemary, minced Fresh ground pepper to taste 1/2 c. fresh squeezed orange juice 1/4 c. vinegar 2 t. Worcestershire sauce
Preheat grill to medium-high. Combine first 5 ingredients in a small bowl. Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over when finished. Mix orange juice, vinegar, and Worcestershire in a small bowl. Grill chicken for 6-8 minutes on each side, turning once and basting with orange juice mixture. Cook until chicken is tender and no longer pink. Remove skin before eating.
Makes 4 servings Calories: 174 per serving Fat: 3.1g.
 

Orange Ginger Chicken

1 lb. chicken breast 1/4 c. soy sauce 1/2 c. chicken broth 1/2 c. fresh squeezed orange juice 1 t. ground ginger
1 clove garlic, minced
In a gallon size Ziplock bag combine, soy sauce, chicken broth, orange juice, ginger and garlic. Seal bag and mix well. Add chicken and marinade for 2-6 hours. Preheat grill to medium. Remove chicken from bag and reserve marinade. Grill chicken for 8-10 minutes. Turn, brush with marinade and grill for 8-10 minutes more, or until tender and no longer pink.
Makes 4 servings Calories: 144 per serving Fat: 3g.
 

Mexican Chicken and Vegetable Soup

It’s on the box of the College Inn Light and Fat Free Chicken Broth (it’s called Chicken Tortilla Soup) and I just tweaked it from there.
1 carton (48oz) of College Inn Light and Fat Free Chicken Broth
2 cans (14.5oz) Mexican Style Tomatoes, chopped ~ I used Rotel Tomatoes Mild
2 medium onions, chopped
2cloves garlic, ~ I used 3
1/2 teaspoon ground cumin ~ I used a heaping 1/2 teaspoon
4 cups diced cooked chicken ~ I grilled Chicken Breast and seasoned them with Tony Chachere’s Creole Seasoning
~ I also added fresh sliced carrots and celery to it

Combine tomatoes with juice, broth, onion, garlic, cumin and fresh veggies in a large soup pot; cook until veggies are soft (about 30mins). Add chicken. Simmer for 5 to 10 minutes and then ENJOY!
 

Chicken Sausage

1 lb. ground chicken breast* 2 green onions, finely sliced 1 egg white, slightly beaten 2 t. poultry seasoning
1 t. ground sage 1 t. ground fennel seed 1 t. garlic powder 1 t. onion powder 1 t. paprika 1 t. salt and pepper
Preheat large non-stick skillet on low-medium heat. Mix ground chicken, green onion, egg white, and seasonings together. Form into four equal 4oz. patties. Lightly mist skillet with olive oil pan spray and gently place patties inside. Turning once, half way through cooking. Cook until lightly browned on both sides and until no longer pink.
Serve in a lettuce wrap, on Wasa flatbread, or alone for a little something different.
Makes 4 servings Calories: 135 per patty Fat: 3g.
*Note: Choose your chicken breast from the butcher section of your grocer and ask the butcher to grind them, if you don’t have a way of grinding for yourself.
 

Sausage and Zucchini Boats

2 med. zucchini 1 (14oz.) can diced tomatoes 1 t. Italian seasoning 1 recipe Chicken Sausage (see recipe on previous page) Salt and pepper
Preheat oven to 450o Prepare sausage recipe from previous page. Lightly mist a large non-stick skillet with olive oil pan spray and heat over medium-high heat. Crumble chicken mixture into preheated skillet instead of forming into patties. Cook and stir sausage until browned and no longer pink. Stir in tomatoes, Italian seasoning, and heat through. Remove from heat and set aside.
Cut ends from each zucchini and discard. Cut zucchini in half, lengthwise. With a 1 inch melon baller or measuring spoon, carefully scoop out center seeded area of each zucchini half, forming a boat. Lightly mist a baking sheet with olive oil pan spray and place each zucchini boat on baking sheet. Sprinkle zucchini with salt and pepper. Divide sausage mixture evenly into the center of each boat. Cook for 20-25 minutes until zucchini is tender.
Makes 4 servings Calories: 188 per serving Fat: 3g.
 

HCG Chili

Ingredients:
100 grams of lean ground beef
1 cup chopped tomatoes
Cup water
1 table spoon minced onion
2 gloves garlic crushed & minced
Pinch garlic powder & pinch onion powder & pinch or oregano
Teaspoon chili powder
Cayenne pepper to taste
Salt & pepper to taste
Brown ground beef & add onions & garlic stir in tomatoes & water add spices & simmer slowly until liquid is reduced. The longer it cooks the more tender & flavor & add water of needed to prevent from burning
 

Even Better Chili

Hand full of onions
Hand full of mushrooms chopped and sauted in cooking spray.
1 Jennie-o turkey burger (or equivelant) break up and cook with onions and mushrooms.
Add 4 tablespoons (protocol) salsa and 1/4 cup water.
Chili powder and cayane pepper and salt to taste.
 

No Bean Chili

1 pound lean, lean ground beef
6 oz can Tomato paste
water or beef broth (to desired thickness)
Minced onion (dried or fresh)
Garlic (the more the better)
Chili powder
Italian seasoning
Cayenne pepper
Emeril’s Bam Original Essence
salt
pepper

Directions
Brown ground beef, Stir and add spices to taste. Add tomato and broth. Simmer – the longer it simmers the more flavorful.
 

Shrimp Scampi

1 lb. raw shrimp, peeled and deveined 2 T. I Can’t Believe It’s Not Butter Spray 2 cloves garlic, minced 1 T. fresh snipped parsley or 1 t. dried 2 lemons, juiced
1/4 c. chicken broth Dash cayenne pepper
Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, garlic, parsley, lemon juice, chicken broth, and cayenne pepper. Bring to a boil stirring constantly. Boil 1 minute. Add shrimp, cook, while stirring for 3-5 minutes until turn shrimp pink and opaque.
Makes 4 servings Calories: 85 per serving Fat: 1g.
 

Garlic Shrimp Stir Fry

1 lb. raw shrimp, shelled and deveined 1 med. onion, sliced and separated into rings 2 stalks celery , cut into 1/2 inch pieces 12 spears asparagus, cut into 1/2 inch pieces 2 c. broccoli, chopped into small pieces 2 c. cauliflower, chopped into small pieces 4 cloves garlic, minced 1/2 c. soy sauce 2 pkts. Splenda or other sugar substitute Dash crushed red pepper
Lightly mist a large skillet with olive oil pan spray and preheat over medium high heat. Add onion, celery, asparagus, broccoli, and cauliflower. Cook and stir until vegetables are almost tender. Add shrimp, soy sauce, crushed red pepper, and Splenda. Cook and stir for 3-5 minutes or until shrimp is pink and opaque.
Makes 4 servings Calories: 125 per serving Fat: 0.5g.
 

Citrus Shrimp

1 lb. raw shrimp, peeled and deveined
2 T. I Can’t Believe It’s Not Butter Spray
1/2 c. fresh squeezed orange juice
1 t. orange zest
2 cloves garlic, minced
1 t. dried thyme
Salt and pepper to taste

Directions
Rinse shrimp, pat dry with paper towels. Set aside. Heat a large skillet over medium high heat. Add I Can’t Believe It’s Not Butter Spray, orange juice, orange zest, garlic, and thyme. Bring to a boil, stirring constantly. Reduce heat, simmer for 1 minute. Add shrimp, cook and stir for 3-5 minutes, until shrimp is pink and opaque.

Makes 4 servings
 

Orange Roughy and Strawberry Salsa

1 lb. Orange Roughy or other white fish
20 lrg. strawberries
1/2 red onion, chopped fine
2 limes, juiced
1/4 c. fresh snipped cilantro
1 jalapeno, chopped fine (I chop mine in a food processor or blender.)
1/2 orange, juiced Salt and pepper to taste

For salsa:
Marinate chopped onion in the fresh squeezed lime juice, while preparing the other salsa ingredients. Remove stems from strawberries wash and dice into small cubes. Place into a medium mixing bowl. Add; cilantro, jalapeno,
orange juice, and the onion lime marinade. Stir. Refrigerate until ready to serve.

Preheat oven 400o Lightly mist a baking sheet with olive oil pan spray. Place fish on baking sheet and sprinkle with salt and pepper. Cook for 12-15 minutes or until fish flakes easily with a fork. Place fish on serving plates and spoon strawberry salsa over each fillet.

Makes 4 servings
Salsa makes 4….
1/4 c. servings Calories: 37 per serving Fat: 0g.

Fish and salsa together Calories: 127 per serving Fat: 1g.
 

Cucumber Salad

200g thinly sliced cucumber (or allowed amount)

1 T vinegar (to taste)

1 t dill

1/2 t zsweet (as needed)

black pepper

Combine all ingredients except cucumber & mix well.

Toss in cucumbers.

Cover & refrigerate. This tastes best if you wait at least one hour before serving.
 

Radish Salad

radishes, sliced (allowed amount)

lemon juice

1 T dehydrated minced onion

1 T parsley

1-2 t liquid aminos

salt/pepper (to taste)

In bowl, combine all ingredients and refrigerate 30 mins to 1 hr before serving.
 

Curry Tuna Salad

1 5 oz pkg tuna in small non-stick pan
a “light” sprinkle of curry powder on tuna
I added maybe 1 Tablespoon of water then covered to warm the tuna through and mixed the curry in well. Remove lid and let dry out. (This will be 4.3 oz tuna.)
Italian lettuces–Romaine & radicchio lettuce
Place your warm tuna on lettuce
1/4 cup of canned drained sweet peas (the green English peas which are ALSO good raw)
Topped it with a homemade honey-mustard–NO honey used. (Mustard is made from vinegar and spices, all ingredients accepted on our protocol.)
3 Tablespoons regular yellow mustard
1/2 teaspoon balsamic vinegar
1/2-1 teaspoon water to tone down the sour bite to taste
3 pinches, literally, of my stevia powder concentrate
 

Chicken and Strawberry Salad

Dressing:

2 T. fresh squeezed orange juice

2 T. fresh squeezed lemon juice

1-2 pkts. Splenda or other sugar substitute

Combine ingredients well. Chill until serving.

Salad:

1/4 c. soy sauce

2 T. fresh squeezed orange juice

1 clove garlic, minced

2 green onions, thinly sliced

1/2 lb. chicken breast

4 c. raw spinach 1

c. sliced strawberries

1/4 med. red onion sliced, rings separated

In a gallon size ziplock bag combine, soy sauce, green onions, 2 T. orange juice and garlic. Add chicken and seal bag. Marinate in refrigerator for2-24 hours, turning occasionally. Remove chicken from bag and reserve marinade. Grill or broil chicken for 8-10 minutes turning once and brushing with marinade. Cook until chicken is tender and no longer pink. Cool chicken slightly. Place spinach, 2 c. each onto serving plates. Slice chicken and place on top of spinach, top with sliced strawberries and red onion rings. Shake dressing and drizzle evenly over two salads.
Makes 2 servings Calories: 195 per serving Fat: 3g.
 

Fabulous Tuna Salad

4 oz. White Albacore tuna, in water, drained 1 lrg. radish, grated 1 green onion, sliced 1/2 stalk celery, thinly sliced
1/2 T. Fat Free Mayonnaise 1 T. fresh squeezed lemon juice Lemon pepper to taste Mustard to taste
Place all ingredients in a small bowl and mix well. Serve in lettuce of choice, as a wrap, or on Melba toast. This also a great salad topper for greens of your choice, and a lemon wedge squeezed over top.
Makes 1 serving Calories: 160 per serving Fat: 4g.
 

Green Onion Soup

green onions (allowed amount)

2 c vegetable broth

1-2 t liquid aminos

1 t parsley

1 t zsweet

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

Briefly steam the green onions until tender.

Preheat saucepan over MED heat.

Chop steamed green onions.

In a saucepan, saute the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, zsweet, 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.
 

Lemon Ginger Asparagus

asparagus (allowed amount)

1/2 c water

1/2 T fresh minced ginger root

3 cloves minced garlic

lemon zest

black pepper

Preheat pan over MED heat.

Snap off woody ends of asparagus spears & discard.

Snap spears into 2-3 pieces.

Add garlic & ginger to the pan & cook for 2-3 mins.

Add asparagus & water. Bring to a boil for 5 mins.

Remove asparagus and top with lemon rind & pepper.

Serve.
 

Steamed Cabbage

cabbage (allowed amount)

juice of half lemon

1/2 t spicy mustard

salt/pepper (to taste)

Place cabbage in steamer. Cover and steam 5-10 mins, until slightly tender.

In small bowl, combine spicy mustard and lemon juice.

Place cabbage in bowl. Add lemon/mustard mix and toss.

Sprinkle with salt/pepper.

Serve immediately.

TIP: If you have no steamer available, simply place & cover a strainer/colander over a pot of boiling water.
 

Sautéed Garlic and Greens

I omitted red pepper flakes and added lemon as I really enjoy lemon. You can always omit that if you don’t want it.

This makes quite a bit so be sure to weigh your portion prior to cooking and adjust recipe as needed.

Ingredients

• 6 cloves garlic, sliced

• 16 c (packed) stemmed and roughly chopped Swiss chard (about 5 large bunches)

• squeeze of lemon

• 1/2 tsp kosher salt

Directions

1. Heat garlic in large skillet over medium-low heat in a non-stick pan until garlic begins to turn golden, about 3 minutes. Transfer to small bowl and set aside.

2. Place greens and salt into the skillet. Using tongs, turn greens until wilted enough to fit in pan. Raise heat to medium and cover. Cook 7 to 10 minutes, tossing.

3. Transfer greens to a colander to drain. Return greens to pan and toss with reserved garlic.

4. Squeeze with lemon just before serving.

Refrigerate leftover greens in an airtight container for up to 3 days.
 

I Shouldn’t Have A V8

tomato (allowed amount)

juice of half lemon

1 t fresh cilantro, minced

1/2 t zsweet (to taste)

1/4-1/2 t garlic paste (to taste) or 1 clove minced

1/4 t cumin

1/4 t sugar-free worcestershire

1/8 t celery seed

salt/pepper (to taste)

tabasco (to taste)

In blender, combine all ingredients and puree until reaches desired consistency.

Place in refrigerator until chilled or serve over ice.

TIP: Depending on the amount of tomato used, you may need to vary most of these amounts according to taste.
 

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