PGX Comfort Food Recipes

PGX (PolyGlycopleX) is a patented complex super fibre made up of 100% natural, highly viscous polysaccharides. When taken with meals, PGX expands in the stomach over a 30-minute (or longer) time frame. This process creates a feeling of fullness (satiety) by absorbing water and filling the stomach while slowing digestion. This keeps blood sugar from rising too high after meals thereby curbing the body’s hunger cravings throughout the day.

Turkey and Herbs Lasagna

Calories: 320 (per serving)
Makes 12 servings

Ingredients:

  • 1 lb lean ground sirloin
  • 3 links Italian turkey sausage
  • 2 Tbsp garlic, minced
  • ½ onion, diced
  • 2 – 14.5 oz cans diced tomatoes, with basil, garlic and oregano added
  • 12 oz can tomato paste
  • 15 oz can tomato sauce
  • 2½ Tbsp sweetener
  • 1 tsp oregano
  • 1 tsp basil leaves
  • 2 bay leaves
  • 1 Tbsp Italian seasoning
  • 1 tsp salt
  • 1 tsp black pepper
  • 12 whole wheat lasagna noodles
  • 15 oz container part-skim ricotta cheese
  • 1 egg
  • 2 Tbsp chopped fresh parsley
  • 1½ cups low moisture, part-skim, shredded mozzarella cheese
  • 1 Tbsp reduced-fat Parmesan cheese
  • 1 scoop of PGX Granules (5 g)

Directions:

1. Spray a 9 x 13 inch casserole dish with non-stick cooking spray.

2. In a large skillet or Dutch oven over medium high heat, add lean ground sirloin. Remove casing from turkey sausage and add to skillet. Add in diced onions and garlic. Cook for 5-7 minutes until sausage and lean ground sirloin are brown and onions are translucent. Use a spatula or spoon to break up meat while cooking.

3. Next, stir in diced tomatoes, tomato paste, tomato sauce, and ¼ cup water to meat mixture.

4. Add sweetener, basil, oregano, Italian seasoning, 2 bay leaves, salt and pepper to sauce and stir. Simmer covered for 45 minutes to 1 hour. Stir occasionally.

5. Bring a large stock pot of lightly salted water to a boil.

6. Cook whole wheat lasagna noodles in boiling water for 7-10 minutes. Drain noodles and rinse noodles with cold water. Lay out noodles flat on a sheet of wax paper.

7. Preheat oven to 350 degrees.

8. In a medium size bowl, mix PGX Granules and part skim ricotta cheese and 1 egg. Add in chopped parsley and stir to combine ingredients.

9. For assembly, spread about 1¼ cups to 1½ cups of sauce on the bottom of the casserole dish.

10. Arrange 6 noodles lengthwise over meat sauce.

11. Spread ½ of ricotta mixture onto noodles.

12. Top with ½ cup part skim mozzarella cheese.

13. Repeat with 1½ cups of meat sauce.

14. Add 6 noodles, spread remaining ricotta cheese and add ½ cup part skim mozzarella cheese.

15. Top with remaining meat sauce and add remaining ½ cup part skim mozzarella cheese and add Parmesan cheese.

16. Cover with foil, making sure the foil is not touching the cheese. Bake in oven for 25 minutes covered.

17. Remove foil and bake uncovered for an additional 15-20 minutes.

Lean Shepherd’s Pie

Calories: 200 (per serving)
Makes 6 servings

Ingredients:

  • 450 g lean ground beef
  • 1 onion, diced
  • 1 small zucchini, chopped
  • 1 small yellow squash, chopped
  • 2 Tbsp garlic, minced
  • 14.5 oz can diced tomatoes
  • 2 Tbsp raisins, chopped
  • 1 tsp cinnamon
  • 1 tsp ground cumin
  • 3 cups mashed cauliflower
  • 2 tsp extra virgin olive oil
  • 1 scoop of PGX Granules (5 g)

Directions:

1. Preheat oven to 375 degrees.

2. Spray casserole dish with non-stick cooking spray and set aside.

3. In a large, deep skillet over medium heat, add lean ground beef and cook, breaking it apart with a wooden spatula or spoon. After the meat has browned, drain excess fat, place in a bowl, and set aside.

4. In the same skillet, add extra virgin olive oil. Add onion, garlic, zucchini, and squash. Cook for 5-6 minutes, until the vegetables have softened. Return beef to skillet. Add in tomatoes, raisins, cinnamon, and cumin. Stir PGX Granules and all ingredients together and bring mixture to a boil.

5. Transfer mixture into greased casserole dish. Spoon mashed cauliflower on top of meat mixture to cover casserole.

6. Place casserole in oven and bake for 15-20 minutes, until cauliflower mash starts to brown and edges are bubbly. Let stand a few minutes before serving.

Lean Slow Cooker Chicken Pot Pie

Calories: 280 (per serving)
Makes 6 servings

Ingredients:

  • 450 g boneless, skinless chicken breasts
  • 1 small onion, diced
  • 3 celery stalks, diced
  • 2 (10.5 oz) cans low sodium chicken soup (Gluten-free optional)
  • 1 cup skim milk
  • 1 tsp garlic powder
  • 1 tsp dried thyme
  • ½ tsp salt
  • ½ tsp black pepper
  • 16 oz bag frozen mixed vegetables
  • 2 Tbsp fresh parsley
  • ½ scoop of PGX Granules (2.5 g)

Directions:

1. Place the chicken breasts in the bottom of the slow cooker.

2. Top the chicken with the onion and celery.

3. In a small bowl, combine the chicken soup, milk, water, garlic powder, thyme, salt, and black pepper; whisk until mixed well. Pour the mixture into the slow cooker.

4. Cover and cook for 4 hours on high or 8 hours on low.

5. About 30 minutes before serving, remove the chicken from the slow cooker with a slotted spoon and shred with two forks. Place the shredded chicken back in the slow cooker and add the frozen vegetables and parsley. Stir in PGX Granules to mix. Cook for an additional 30 minutes.

6. Preheat the oven to 400° F. Once preheated, bake the biscuits according to the package directions.

7. To serve, place a heaping, 1 cup serving of the chicken mixture in each bowl and top with a biscuit.

Cauliflower Mac ‘n Cheese

Calories: 280 (per serving)
Makes 8 servings

Ingredients:

  • 1 large head cauliflower (1 ½ lb.), cut into medium florets (8 cups)
  • 2 cups low fat milk
  • 2 Tbsp vegetable oil
  • 3 Tbsp all-purpose flour
  • ½ cup nutritional yeast
  • 1 clove garlic, minced (1 tsp)
  • 1 pinch cayenne pepper
  • 2 cups grated extra-sharp cheddar cheese
  • 2 egg yolks
  • 1 ½ cups fresh breadcrumbs
  • ½ scoop of PGX Granules (2.5 g)

Directions:

1. Preheat oven to 350°F. Bring large pot of salted water to a boil. Add cauliflower florets, and boil 5 to 7 minutes, or until just tender. Drain, reserving 1 cup cooking liquid, and set aside.

2. Over medium heat. Whisk oil and flour, stirring constantly. Whisk in milk, garlic, and reserved cooking liquid, and cook 7 to 10 minutes, or until sauce is thickened, whisking constantly. Remove from heat, and PGX Granules, cheese, nutritional yeast, cayenne pepper, and egg yolks until cheese is melted. Fold in cauliflower.

3. Coat 13- x 9-inch baking dish with cooking spray. Spread cauliflower mixture in baking dish, and sprinkle with breadcrumbs. Spray breadcrumbs with cooking spray. Bake 30 minutes, or until casserole is hot and bubbly and breadcrumbs are crisp and brown.

Layered Veggie and Black Bean Tortilla Pie

Calories: 360 (per serving)
Makes 6 servings

Ingredients:

  • 2 medium sweet potatoes, cubed
  • 2 bell peppers, seeds removed and diced
  • ½ head of cauliflower, chopped
  • 1 zucchini, sliced in half and quartered
  • 1 Tbsp olive oil
  • ½ tsp chili powder
  • ½ tsp cumin
  • pinch of cayenne pepper, if you like some heat
  • freshly ground salt and pepper
  • For the enchilada sauce:
  • 1 tsp olive oil
  • 1 yellow onion, finely diced
  • 3 cloves garlic
  • 3 Tbsp chili powder
  • 1 ¼ tsp cumin
  • ½ tsp oregano
  • 3 cups tomato sauce
  • 2/3 cup water
  • salt and pepper, to taste
  • 1 (15 oz) can vegetarian refried black beans
  • 4 low carb or whole grain tortillas
  • 1 ½ cups shredded cheese (Gluten-free optional)
  • Toppings, if desired: avocado/guacamole, cilantro, hot sauce
  • 1 scoop of PGX Granules (5 g)

Directions:

1. Preheat oven to 400 degrees F.

2. Add all veggies to a large bowl and drizzle olive oil on top. Sprinkle chili powder, cumin, cayenne pepper and salt and pepper on top. Use your hands to toss the veggies to evenly distribute the spices and oil. Dump veggies onto a large baking sheet and evenly spread out to the edges. Roast in the oven for 20 minutes. Once done roasting, reduce oven heat to 350 degrees F.

3. While the veggies are roasting, prepare the enchilada sauce: In a large saucepan or skillet, heat olive oil over medium high heat. Add in onions and cook, stirring frequently until they become translucent, about 5 mins. Add in garlic, chili powder, cumin, and oregano and cook for 30 more seconds. Add in tomato sauce and water.

4. Sprinkle PGX Granules and stir well to combine.

5. Reduce heat to medium-low and simmer sauce for 20 minutes or until thickened up a bit. Add salt and pepper to taste.

6. Spray a 2 quart circular dish, cake pan or spring foam pan with nonstick cooking spray. Add 1/2 cup enchilada sauce to the bottom of the pan and add a tortilla, spread about 1/2 cup of refried beans on the tortilla then top 1/4 of the roasted veggies, add 1/2 cup of enchilada sauce then sprinkle 1/3 cup of cheese on top. Repeat 3 more layers, then pour remaining enchilada sauce on top with remaining cheese.

7. Bake in the oven for 20-30 minutes or until cheese is melted and a little golden around the edges. Let the casserole sit for 5-10 minutes before serving.

Black Bean and Beef Stuffed Squash

Calories: 290 (per serving)
Makes 4 servings

Ingredients:

  • 2 acorn squash
  • 450 g lean ground beef
  • 1 medium onion (½ cup), chopped
  • ¾ cup black beans, drained and rinsed
  • 1 red bell pepper, diced
  • 1 Tbsp chili powder
  • 2 tsp ground cumin
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 scoop of PGX Granules (5 g)

Directions:

1. Preheat oven to 400 degrees.

2. Halve the squash lengthwise. Scoop out and discard seeds (or save seeds and roast them).

3. In a large bowl, add beef, onion, black beans, bell pepper and spices. Use your clean hands to gently but thoroughly combine ingredients.

4. Pack ¼ of the beef mixture (about ½ cup) into each squash half center. Place squash in a baking dish (either a roasting pan or 9″ x 13″ casserole dish).

5. Add 1-inch of water, cover with foil and bake for 1 hour, or until squash is tender and the center of the squash registers 160 degrees.

6. Top with your favorite garnishes (not included in nutrition calculations).

Mushroom Stuffed Cabbage Rolls

Calories: 60 (per serving)
Makes 8 rolls

Ingredients:

  • 1 small head cabbage (8 full leaves)
  • 1 medium white onion, chopped
  • 1 clove garlic, minced
  • 2 cups crimini mushrooms, cleaned and chopped
  • ½ cup white wine (Gluten-free optional)
  • ½ Tbsp olive oil
  • 1 Tbsp fresh rosemary and/or thyme Salt and pepper to taste
  • 1 cup plain tomato sauce
  • 1 clove garlic, minced 1/2 Tbsp olive oil 1/2 cup white wine
  • 1 scoop of PGX Granules (5 g)

Directions:

1. From the head of cabbage, gently pull off 8 of the large outer leaves, keeping the leaves fully intact.

2. Bring a large pot of water to a boil and add the cabbage leaves. Reduce the heat to a simmer and let cook for about 3 to 5 minutes so that the leaves are soft, but not falling apart. Drain, and set aside.

3. In a saucepan over medium heat, warm the olive oil. Once hot, add the onion and garlic. Sauté until onion begins to soften and become transparent. Add the chopped mushrooms, salt, and pepper. Cover and cook over medium heat for about 5 minutes.

4. Add the wine and continue to cook (uncovered) until all the liquid has evaporated.

5. Stir in the rosemary and/or thyme and remove the whole mixture from the heat. Set the pan aside to cool.

6. When the mixture has cooled, place it in a food processor and mix until as broken down as possible. Set aside for assembly.

7. In a separate saucepan over medium heat, warm olive oil. Add garlic and cook for 30 seconds.

8. Sprinkle in PGX Granules, add the tomato sauce and stir.

9. Reduce the heat to low, and add the wine. Let simmer so the mixture begins to thicken, about 10 minutes.

10. Lay the cabbage leave out on a flat surface. Take about 1 tablespoon of the mushroom mixture and place about 1-2 inches from one edge of each leaf. Fold in the sides, and roll up the leaves with the filling (as you would a burrito), forming a compact stuffed cabbage leaf. Continue with the remainder of the leaves until the mushroom mixture runs out.

11. Place each roll, seam-side down, into the saucepan with the tomato sauce. Use a spoon to drizzle some of the sauce over the top of the rolls. Cover, and let the rolls simmer in the tomato sauce for about 10 minutes, or until heated through. Serve and enjoy!

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