The Virgin Diet (27 page)

Portion sizes are approximate here, as they will vary based on your specific protein needs. See page 240 for those guidelines.

JJ’S HERB-RUBBED PORK TENDERLOIN ROAST

INGREDIENTS

½ cup fresh basil

½ cup fresh rosemary

2 tablespoons olive oil

4 cloves garlic

1 teaspoon sage

1 teaspoon thyme

1 teaspoon sea salt

1 teaspoon freshly cracked black pepper

2 pounds organic pork tenderloin roast

DIRECTIONS

Preheat oven to 325°F.

Combine all ingredients except pork tenderloin in a blender or food processor to create herb blend.

Open pork roast and rub
1
/
3
herb blend inside. Wrap back up, tie with cooking string and place in roasting pan.

Rub remaining herb blend on the outside of the roast.

Roast for approximately 35 minutes, until internal temperature reaches 150 to 160 degrees.

This recipe makes great leftovers!

BASIC CHICKEN PREP

Preparation time: 20 minutes

INGREDIENTS

2 (4-to 6-ounce) chicken breasts

Seasoning to taste (freshly cracked black pepper, lemon pepper, sea salt, thyme, oregano or other poultry seasoning)

1 tablespoon olive, palm fruit or coconut oil

DIRECTIONS

Preheat oven to 350°F. Clean and rinse the chicken breasts. Rub exterior of breast with seasoning, such as black pepper, lemon pepper, sea salt, thyme, oregano or other poultry seasoning.

Heat a sauté pan or skillet to medium heat and put oil in the pan. When pan or skillet is hot, place chicken breasts in pan just long enough to turn the outside golden brown, then flip over and move entire pan into the oven to finish cooking, about 8 to 12 minutes. (If your pan isn’t oven-resistant, preheat a cookie sheet or roasting pan and transfer chicken breasts to it.) Chicken breasts are done when they are firm to touch and if, when pierced or sliced, their juice runs clear.

This method can also be used for fish, turkey breasts and steak.

LEMON-OREGANO BAKED SOLE

INGREDIENTS

2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

2 minced cloves garlic

2 teaspoons chopped oregano

1 teaspoon lemon zest

4 (6-ounce) sole fillets

DIRECTIONS

Preheat the oven to 350°F.

Mix together the lemon juice, olive oil, garlic, oregano and lemon zest.

Coat the fish evenly with this mix in a baking dish.

Bake for about 17 minutes, until cooked through.

TURKEY BOLOGNESE OVER QUINOA PASTA

INGREDIENTS

Sea salt, divided

1 package (16-ounce) quinoa pasta*

1 tablespoon + 1 teaspoon extra-virgin olive oil, divided

1 diced, small white onion

5 minced cloves garlic

1 pound ground, organic turkey

1 jar crushed, organic tomatoes

½ cup organic chicken stock

¼ cup organic tomato paste

1 teaspoon chili flakes

1 teaspoon chopped, fresh thyme

1 teaspoon chopped, fresh oregano

2 tablespoons chopped, fresh basil

Freshly cracked black pepper to taste

DIRECTIONS

Fill a large pot:

With water and cover. Heat on high to develop a rolling boil. Season the water with a pinch of good sea salt. When the water is boiling, add the pasta and cook until al dente, usually at least 12 minutes. Strain pasta and put back in the pot. Drizzle the hot pasta with 1 teaspoon olive oil and mix to keep the pasta from sticking to itself.

While the pasta is cooking:

Heat 1 tablespoon olive oil on medium heat in a large pan. Add the onions and garlic and sweat until translucent. Add the turkey and brown. Add the remaining ingredients except the basil and mix well. Bring to a gentle simmer and allow to reduce about 30 minutes. After reducing, add the basil. Season lightly with sea salt and pepper to taste. Top the cooked pasta with the sauce and serve.

This sauce works great with almost any ground meat. Substitute ground bison for the ground turkey. It’s awesome!

* Spirals work well. Look for quinoa flour as the main or only ingredient.

CHILI-LIME GRILLED CHICKEN SKEWERS

INGREDIENTS

¼ cup lime juice

2 tablespoons extra-virgin olive oil

2 teaspoons chopped cilantro

1 teaspoon red pepper flakes

1 teaspoon orange zest

4 large, organic, free-range chicken breasts, sliced ½" thick

12 wooden skewers, soaked in water at least 30 minutes

DIRECTIONS

In a medium bowl, mix together the lime juice, olive oil, cilantro, red pepper flakes and orange zest.

Dress the raw chicken with this mix until all sides are covered.

Skewer the chicken lengthwise, like threading a needle.

On a clean grill, grill the chicken on medium heat about 5 to 6 minutes per side, until cooked through.

CHICKEN CACCIATORE

INGREDIENTS

2 halved, skinless chicken breasts

Freshly cracked black pepper to taste

1 tablespoon + 1 teaspoon olive oil, divided

1 cup diced onion

8 ounces sliced mushrooms

1 ½ teaspoons chopped, fresh basil (or dried)

1 teaspoon fresh sage (or dried)

1 bay leaf

¾ cup organic chicken broth

½ cup balsamic vinegar

¼ cup tomato paste

2 minced cloves garlic

DIRECTIONS

Season chicken breasts with black pepper and sauté in 1 teaspoon olive oil until golden brown on both sides.

Remove chicken and set aside.

Reduce the heat and add to pan the remaining olive oil, onion, mushrooms, basil, sage and bay leaf.

Sauté 5 to 7 minutes.

Add chicken broth, balsamic vinegar, tomato paste and garlic, and simmer 5 to 7 minutes.

Put chicken back in and cook for 5 minutes.

Serve over ½ cup of steamed brown rice, quinoa or brown rice pasta.

LEMON PICCATA TURKEY TENDERLOIN

This is a great variation on the traditional chicken dish and it gives turkey a great flavor boost!

INGREDIENTS

Approximately 1 pound of turkey breast cutlets

MARINADE INGREDIENTS

1 ¼ cups white wine, divided

¼ cup + 1 tablespoon fresh lemon juice, divided

2 teaspoons sea salt, divided

SAUCE INGREDIENTS

2 tablespoons olive oil

Freshly ground cracked black pepper to taste

1 tablespoon finely chopped parsley

1 tablespoon capers

DIRECTIONS

Flatten
the turkey breast cutlets to about ¼" thick. You can use a meat hammer or pounder if you have one. Marinade for 12 to

24 hours in 1 cup white wine, ¼ cup lemon juice and 1 teaspoon sea salt.

Heat
the olive oil in a sauté pan over medium-high heat and sauté the cutlets for 1 to 2 minutes on each side, until lightly browned and cooked through (will vary with thickness of cutlets). Remove and cover with foil or lid to keep warm.