DR OZ | SYSTEM 21 RECIPES

1- Cheesy Baked Barley With Warm Mushrooms And Greens Recipe

This satisfying meal is part of our new System 21 plan to help you reach your weight loss goals in the New Year. Head over to our recipe page for more easy and delicious dishes you can make on the program.

Ingredients
1 cup barley (cooked according to package instructions)
2 tablespoons olive oil
3 cups mixed mushrooms (sliced)
1 yellow onion (sliced)
2 cloves garlic (minced)
1 teaspoon thyme leaves
1 cup sliced cherry tomatoes
3 cups baby spinach leaves
Kosher salt and cracked black pepper (to taste)
1/4 cup gruyere cheese
1/4 cup parmesan
1/4 cup course ground walnuts
tablespoons parsley

Directions:
Step 1:
Preheat the oven to 375 degrees F

Step 2: Heat a large, high-sided skillet or Dutch oven over medium-high heat and add the olive oil. When hot, add the mushrooms and cook until crispy — about 6 minutes.

Step 3: Add the onions and the garlic and season with salt and pepper. Cook until the onions are tender and slightly caramelized. Then add in the thyme and fennel seed.

Step 4: Add the spinach and stir until it starts to wilt. Stir in the tomatoes and cook for 3-4 minutes until they begin to burst. Taste for seasoning.

Step 5: Stir in the barley and gruyere, and transfer the mixture to a baking dish.

Step 6: In a small bowl, combine the walnuts, parmesan and parsley. Sprinkle over the barley mixture and bake for 15-20 minutes until bubbling around the edges.

Step 7: Serve and enjoy! 
Yield 4 servings 

2- Grilled Chicken With Walnut Pesto Zoodles Recipe

This satisfying meal is part of our new System 21 plan to help you reach your weight loss goalsin the New Year. Head over to our recipe page for more easy and delicious dishes you canmake on the program.

Ingredients
For the pesto:
1/4 cup walnuts (toasted)
2 tablespoons parmesan cheese (grated)
1/2 clove garlic
1 zest of lemon
1 cup basil leaves
2 cups Tuscan kale (stripped from stem and torn into pieces)
4 tablespoons olive oil
Kosher salt to taste
1/4 teaspoon red pepper flake

For the chicken:
2 boneless skinless chicken breasts
Kosher salt and cracked black pepper to taste
1 tablespoon olive oil

For the zoodles:
3 zucchini (cut into noodles or 1 pound pre-packaged zucchini noodles)
3 tablespoons Kosher salt

Directions:
Step 1

For the pesto: Place all of the ingredients except for the olive oil into the food processor and pulse to combine. With the motor running add the olive oil in a stream until the mixture becomes creamy and well-incorporated. Taste for seasoning and adjust if necessary. Set aside.This can be made the day before or frozen.

Step 2
For the chicken: Heat a grill or grill pan over medium-high heat. Season the chicken breasts on all sides with salt and pepper and drizzle with olive oil. Place the chicken on the grill or in the grill pan and cook for 3-4 minutes per side. Remove the chicken to a cutting board and let rest for 5 minutes before slicing.

Step 3
For the zoodles: Bring a large pot of water to a boil and season with salt. Add in the zucchini noodles and cook for about 2 minutes. Drain very well but keep 1/4 cup of the pot water.Heat a large nonstick skillet over medium heat and add the pesto and the reserved water to the pan. Add the noodles and the chicken and toss to combine.

Step 4
Serve and top with a little shaved parmesan and a squeeze of lemon to finish.

Yield 4 servings 

3- Braised Chicken With Spicy Kale & Cannellini Beans Recipe

This delicious and filling chicken dish is the perfect System 21 meal to get your serving of beans, greens, and proteins. Braise the poultry with spicey kale and tomatoes in this easy recipe for a lunch or dinner that’s healthy but doesn’t sacrifice flavor.

Ingredients
2 tbsp olive oil
4 chicken thighs (bone-in, skin on)Kosher salt and black pepper (to taste)
1 yellow onion (sliced)
3 cloves garlic
1/4 tsp fennel seed
1/2 tsp red pepper flakes
1 (28 oz) can whole (peeled San Marzano tomatoes)
2 cans cannellini beans (drained and rinsed)
2 cups chicken bone broth or water
1 bunch Tuscan kale (stems removed and leaves torn)
1 sprig rosemary

Directions:

Step 1: Preheat the oven to 350°F.

Step 2: Heat a large Dutch oven medium-high heat and add the olive oil.

Step 3: Season the chicken with salt and cracked black pepper and add to the hot oil.
Sear on all sides until golden brown, about 4 minutes per side. Remove the chicken and place on a plate.

Step 4: Remove any excess oil from the pan, leaving 2 tablespoons. Add the onions and garlic along with the fennel and red pepper flakes. Cook until onions are soft and translucent, about 4 minutes.

Step 5: Drain the tomatoes, reserving the liquid, and crush the tomatoes with your hands.

Step 6: First, add the tomato juice to the pot and cook for 2 to 3 minutes, scraping down the sides of the pan. Then, add in the beans and stir to coat. Next, stir in the tomatoes.

Step 7: Add in the kale and place the chicken pieces back into the pan, skin side up. Add enough chicken broth or water to come halfway up the chicken. Add the rosemary sprig and bring to a simmer.

Step 8: Place uncovered into the oven and cook for 25 to 30 minutes until the chicken is tender and cooked through. Divide evenly between 4 bowls.

Yield 4 servings 

4- Super Green Salmon Bowl With Garlic & Ginger

Enjoy this easy recipe of beans, greens, and proteins on Dr. Oz’s System 21 weight loss and wellness plan. Asian flavors are mixed with salmon in this dish to provide you a delicious meal with all the flavor.

Ingredients
2 (4 oz) salmon filets (boneless and skinless)
3 tbsp vegetable oil (divided)
2 cups shelled edamame (thawed)
Kosher salt and freshly cracked black pepper (to taste)
2 tbsp toasted sesame oil
2 lbs baby spinach
2 cloves garlic (minced)
1 ginger (inch piece, peeled and grated)
1 cucumber (thinly sliced)
4 radishes (thinly sliced)
2 tbsp rice wine vinegar
2 scallions (thinly sliced)
1/2 avocado (sliced)
1 tbsp tamari (optional)
lime wedges for garnish (optional)

Directions:
Step 1: Preheat the oven to 350°F.Place the salmon onto one side of a sheet pan and drizzle with 1 1/2 tablespoons vegetable oil. Season with salt and pepper.

Step 2: Place the edamame in a small bowl and add the remaining 1 1/2 tablespoons oil and season with salt. Toss to combine and add to the other side of the sheet pan.

Step 3: Put into the oven and cook for 6 to 8 minutes. Set aside. Place a medium non-stick skillet over medium heat and add in the sesame oil and the garlic. Add the spinach and season with salt. Toss to wilt and add in the ginger. Remove from the heat.

Step 4: Put the cucumbers, radish, scallion, and rice vinegar into a bowl. Season with salt and set aside.

Step 5: To build the bowl, place half of the edamame into a bowl and top with half of the spinach. Place a piece of salmon on top and add half of the cucumber-carrot-radish mixture next to that. Drizzle with tamari (if using) and garnish with, avocado slices and lime wedge.

Yield 4 servings 

5- Shrimp-Fried Cauliflower Rice Recipe

System 21 is Dr. Oz’s latest wellness plan that focuses on improving your overall health and helping you lose weight fast. This is the perfect healthy dinner recipe to fit into his intermittent fasting schedule and sticks to the greens, beans and protein guideline.

Ingredients
3 tbsp vegetable oil (divided)
8 jumbo shrimp
2 cups swiss chard (stems removed and chopped)
Kosher salt and black pepper (to taste)
1/2 bunch scallions (cut into 1-inch pieces, plus more for garnish)
3 cloves garlic (sliced)
2 carrots (diced)
2 cups cauliflower rice
1 cup frozen lima beans (thawed)
3 tbsp grated ginger
3 tbsp tamari
1/4 tsp red pepper flakes (optional)
lime wedges for garnish
toasted and crushed peanuts for garnish

Directions:
Step 1: Heat a large non-stick skillet over medium-high heat and add 1 tablespoon of the oil. Season the shrimp with salt and pepper and once the pan is very hot, add the shrimp. Cook for 3 to 4 minutes until bright pink and just cooked through. Remove to a plate and set aside.

Step 2: Add another tablespoon of the oil and cook the chard until wilted, about 3 minutes. Season with salt and remove from the pan with any of its liquid and set aside on a paper towel-lined plate to remove excess moisture.

Step 3: Add the remaining oil to the pan and add in the scallion, cook for 2 to 3 minutes.

Step 4: Add in the garlic and the carrots and season with salt. Add in the cauliflower rice and toss to combine and then leave undisturbed for 1 to 2 minutes to get a little crispy. Toss again and let cook for an additional minute undisturbed. Stir in the lima beans.

Step 5: In a small bowl, combine the ginger, tamari, and pepper flakes if using.

Step 6: Add the shrimp and the chard back to the pan and toss to combine.

Step 7: Pour in the ginger and tamari mixture to coat all of the veggies and shrimp. Spoon the fried rice into two bowls and top with remaining scallions, crushed peanuts, and lime.

Yield 4 servings 

6- Healthy Brownies With Dark Chocolate & Avocado

If you’re looking for a System 21-approved dessert that’s satisfying and still healthy, these brownies are the perfect recipe. Made with avocados and walnuts, they give you healthy fats without the high calories.

Ingredients
3/4 cup all-purpose flour
1/4 cup unsweetened cocoa powder
2 tsp baking powder
1/2 tsp ground cinnamon
1/2 tsp salt
1 1/4 cups mashed avocado
1 cup sugar
2 eggs (lightly beaten)
1 tsp vanilla
1/2 lb dark chocolate (melted)
1/2 cup dark chocolate (chopped)
3 tbsp coconut oil (melted plus more to grease the pan)
1/2 cup walnuts (roughly chopped)

Directions:
Step 1: Preheat oven to 350°F.

Step 2: In a medium-sized bowl add the flour, cocoa powder, baking powder, and cinnamon. Whisk until combined and set aside.

Step 3: In a separate bowl, add the mashed avocados, sugar, eggs, vanilla extract, and melted dark chocolate. Mix until fluffy with a handheld or countertop mixer.

Step 4: Once fluffy, incorporate half of the dry ingredients into the bowl and well. Repeat with remaining half of dry ingredients.

Step 5: Add in coconut oil, chopped dark chocolate, and chopped walnuts. Stir with a spoon.

Step 6: Transfer the batter into a greased 9×9 pan and evenly spread. Bake for 25 to 30 minutes, until a toothpick inserted into the center comes out clean.

Step 7: Let cool and cut into squares.

Yield 8 servings 

Via: https://www.doctoroz.com/system-21/recipes/