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Phase 3 Recipes

Main Dishes—Beef

Phase 3 recipes include foods such as potatoes, corn, fruit juices, unprocessed honey, pure maple syrup, dried fruit, etc.


These foods are healthy, but they are higher on the glycemic index and higher in carbs than foods in the first two phases—so they should be eaten in moderation. See the Phase 3 Food List for complete list.


Taco Salad from Linda Larson
Make your own taco seasoning mix to control the ingredients for better nutrition.

1/4 cup instant minced onion
2 tablespoons chili powder
2 teaspoons paprika
2 teaspoons crushed dried red pepper flakes
1 1/2 teaspoons dried oregano
1/2 teaspoon dried marjoram
1 tablespoons salt
1/4 teaspoon pepper
2 tablespoons cornstarch
1 tablespoon instant minced garlic
1 teaspoon ground cumin

Combine all ingredients in a small bowl and blend thoroughly with wire whisk. Spoon mixture into a tightly closed container and label as “Taco Seasoning Mix.” Store in a cool, dry place. Use within 6 months.

Makes equivalent of 6 packages (about 2 tablespoons each) of mix. Two tablespoons equals a 1.25-oz. package of purchased taco seasoning mix.

To make Taco Filling:

Brown 1 lb. lean ground beef in large skillet over medium heat; drain grease.
Add 1/2 cup water and 2 Tbsp. of Linda Larson’s Taco Seasoning Mix.

Reduce heat, cover pan, and simmer 10 minutes, stirring occasionally. Makes enough filling for 8 to 10 tacos.

Taco Salad

Four servings.


1 pound good quality ground beef

1 tablespoon olive oil

1/2 cup salsa (with no added sugars)*

Spice mix: 1 teaspoon paprika, 1/2 teaspoon chili powder, 1/4 teaspoon chipotle chili powder, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon cumin, 1/2 teaspoon salt


Brown ground beef in oil. Add salsa and spices. Simmer for a few minutes, until beef is done.


Make the salad on four individual plates in layers: broken corn tortillas, torn romaine lettuce, chopped tomato, chopped onion, shredded cheese, taco meat.


If desired, mix 1/2 cup sour cream (or ranch dressing) and 1/2 cup Herdez salsa, and pour 1/4 cup over each salad before adding cheese and meat.


If serving only two, put half the taco meat in the fridge or freezer for later use in soup or another recipe.

Fiery Beef Satay Skewers

Four servings. From: http://www.txbeef.org: Put a little spice in your life. Prep: 20 minutes; Cook: 20 minutes.


1 1/2 lb. top sirloin steak

5 to 6 green onions, cut into 1-inch pieces

1/2 cup Dijon-style mustard

1/2 cup soy sauce

1/4 cup honey

2 tablespoons fresh lime juice

4 teaspoons minced garlic

1 tablespoon ground red pepper


In large bowl, combine mustard, soy sauce, honey, lime juice, garlic and red pepper. Remove and reserve 1/2-cup of this marinade mixture for basting.


Trim fat from beef steak. Cut into 1-1/2 inch cubes. Add beef to remaining marinade in bowl. Toss to coat. Cover and marinate in refrigerator for 20 minutes.


Remove beef from marinade. Discard marinade. Alternately thread an equal amount of beef and green onion onto each of four 12-inch metal or bamboo skewers.


Place skewers on grid over medium ash-covered coals. Grill, uncovered, 10-12 minutes for medium-rare to medium doneness, basting frequently with reserved 1/2-cup marinade and turning occasionally.


These also make great appetizers.

Use a sealable plastic bag to mix  marinade ingredients. Put beef into bag and seal. After marinating simply throw marinade and bag away - quick and easy clean up!


If using wood skewers, soak in water for 10-15 minutes before threading to keep from burning.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

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