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ITG Recipes for Steps 1-3

Feel free to enjoy the recipes here that can be used on the ITG Diet Plan.  One of our coaches has looked at, approved and most of the time has cooked the recipes we are sharing here.  We did not invent all of these recipes and will try to credit the author when provided.  Plan accordingly depending on the step of the plan you are on.  If you have a recipe you would like to share please send it to us!

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Chicken with Rice Vinegar Sauce

For All Stages of the ITG Diet Plan



For 2 people ()


  • 2 6oz chicken breasts
  • 0.25 teaspoon(s) sea salt
  • 0.13 teaspoon(s) black pepper
  • 1 teaspoon(s) olive oil
  • 0.25 cup(s) minced shallots
  • 0.5 cup(s) fat free low sodium chicken broth
  • 2 tablespoon(s) rice vinegar
  • 1 tablespoon(s) skim milk
  • 0.5 tablespoon(s) chopped fresh parsley

Side dish

  • 4 cup(s) arugula
  • 1 cup(s) thinly sliced fennel (vertical)
  • 1 cup(s) fresh flat leaf parsley
  • 1 tablespoon(s) olive oil
  • 1 tablespoon(s) rice vinegar
  • 1 teaspoon(s) whole grain mustard
  • 1 teaspoon(s) Walden Farms Pancake Syrup
  • 0.25 teaspoon(s) black pepper
  • 0.13 teaspoon(s) sea salt

Chicken with Rice Vinegar Sauce Directions

  1. Chicken/Turkey Instructions: Sprinkle protein with salt and pepper
  2. Heat oil in large nonstick skillet over medium-high heat, add chicken, cook for 4 minutes on each side, remove from pan and keep warm
  3. Add shallots to pan and saute 1 minute - stir in chicken broth and vinegar and cook for 2 minutes
  4. Add skim milk, cook 1 minute
  5. Serve sauce with the chicken, sprinkle with parsley
  6. Fennel and Parsley Salad Instructions: Combine arugula, fennel and parsley in bowl
  7. Combine oil, vinegar, mustard, maple syrup, pepper, and salt in bowl and whisk
  8. Drizzle oil mixture over arugula and toss to coat - place on side of chicken or place chicken on bed of arugula
  9. Recipe and photo courtesy of Karrie Thomson of Reliant LifeWorks

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