Chicken Broccoli Casserole
Serves 4-6:
2 Tbsp. olive oil, divided
3 cups fresh broccoli florets
2 cups red potatoes, chopped into small cubes
1 medium onion, diced
½ cup mushrooms, sliced
3 cups cooked chicken, shredded
1 cup low-sodium chicken broth
1 cup coconut milk
2 eggs
1/2 tsp. nutmeg
Directions:
1. Preheat oven to 350 degrees F. Grease a casserole dish with 1 Tbsp. olive oil and set aside.
2. Steam broccoli and potatoes 4-5 minutes until just tender and set aside, uncovered.
3. Heat remaining olive oil in a sauce pan; add onions to sauté 2-3 minutes, then add mushrooms until cooked.
4. Transfer broccoli, mushrooms, onion and shredded chicken into a casserole dish and spread evenly.
5. Mix broth, coconut milk, eggs, nutmeg and a generous pinch of salt and pepper in a bowl; whisk and pour over the casserole contents. Be sure mixture is spread evenly.
6. Bake for 30-40 minutes or until casserole is set in the middle. Remove from the oven and let cool 5-10 minutes before serving.
Breakfast Burrito
Ingredients:
4 egg whites (or Egg Beaters)
1 Whole wheat tortilla
1 tbsp Salsa
1/2 tbsn Low-Fat Shredded Cheddar Cheese
1 tsp Low-Fat Sour Cream
Directions:
1. Scramble up four egg whites (or Egg Beaters) and fill up a small whole-wheat tortilla with the egg whites.
2. top eggs with salsa, shredded cheddar cheese and sour cream.
3. Roll it up and enjoy!
Vegetable Beef Soup
Serves 4
Beef bones, preferably from organically raised or grass‐fed beef
2 cups of water
2 cups of sliced onions
2 cups of chopped celery
2 cups of green beans, cut in pieces (or 1 frozen 10‐oz. box cut green beans)
2 cups of chopped cabbage
1 lb. of chuck roast pieces
2 cups of fresh tomatoes, chopped (or 1‐lb can diced tomatoes)
Sea salt
Herbs of your choice
Testimonials
Sheri (Lost 35 lbs)
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“TWS worked really well for me. I was never hungry and very seldom had any cravings. I have been a diabetic for years and was able to get it completely under control. I am no longer on any diabetic meds, the first time in years. Dr. Dan always provided positive feedback and guidance throughout the course. I was able to faithfully follow the program and lost 39.2 lbs in 4 months. I would recommend this weight loss program to anyone who seriously wants to lose weight in a true healthy manner. A big thanks to Dr. Dan and TWS!”