Grilled Maple-soy Salmon
Ingredients
4 salmon fillets or steaks (about 4 oz. each)
Ingredients
4 salmon fillets or steaks (about 4 oz. each)
1 Tbsp pure maple syrup
1 Tbsp soy sauce
Nutritional Info
Fat: 9.2g
Carbohydrates: 3.7g
Calories:221.4
Protein: 29.1g
Place salmon in a large, shallow glass container. In a small bowl, stir together maple syrup and soy sauce, and brush on both sides of salmon (or on skinless side only, if salmon has skin.), using entire amount. Let sit for 15 minutes.Place salmon directly on grate over medium-high heat for 3 to 4 minutes. Flip with tongs or a spatula and grill for 2 to 3 more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky. Serve immediately.
Fat: 9.2g
Carbohydrates: 3.7g
Calories:221.4
Protein: 29.1g
Place salmon in a large, shallow glass container. In a small bowl, stir together maple syrup and soy sauce, and brush on both sides of salmon (or on skinless side only, if salmon has skin.), using entire amount. Let sit for 15 minutes.Place salmon directly on grate over medium-high heat for 3 to 4 minutes. Flip with tongs or a spatula and grill for 2 to 3 more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky. Serve immediately.
Number of Servings: 4
Vegan Beetroot Salad
Ingredients
4 Beetroot, cubed
1 carrot, grated
1 green apple, cubed
Tblsp Sunflower seeds (I use salted ones)
Squeeze fresh lemon juice
2 tsp olive oil
Good lot of freshly grated black pepper
Nutritional Info
Fat: 2.1g
Carbohydrates: 6.5g
Calories:44.6
Protein: 0.9g
Place everything in a bowl and mix well.
Fat: 2.1g
Carbohydrates: 6.5g
Calories:44.6
Protein: 0.9g
Place everything in a bowl and mix well.
Simple AND delicious!
Number of Servings: 8
Serve with brown rice.
TUESDAY ~ 22July
Cassie's EASY Spinach & Rice Casserole
Ingredients
1 box Uncle Ben's Long Grain Wild Rice Original Flavor (USE brown rice rather than this stuff)
Ingredients
1 box Uncle Ben's Long Grain Wild Rice Original Flavor (USE brown rice rather than this stuff)
1/2 container frozen spinach, thawed and drained
1/2 package low-fat or fat-free cream cheese
1 can 99% fat-free or fat-free chicken broth
Optional: 1/4 cup toasted pine nuts
Nutritional Info
Fat: 4.6g
Carbohydrates: 19.3g
Calories:139.5
Protein: 5.9g
In a saucepan, combine rice, seasoning packet, and chicken broth. Cover and bring to a boil, then reduce heat and simmer until most liquid is absorbed (about 15-20 minutes). Add cream cheese and spinach, then mix thoroughly. Add toasted pine nuts if desired. Casserole can be served as-is, or if desired, you can place mixture into a lightly greased baking dish and bake at 350 degrees for 20-30 minutes until the top is crusty. Serves 4-6.
Fat: 4.6g
Carbohydrates: 19.3g
Calories:139.5
Protein: 5.9g
In a saucepan, combine rice, seasoning packet, and chicken broth. Cover and bring to a boil, then reduce heat and simmer until most liquid is absorbed (about 15-20 minutes). Add cream cheese and spinach, then mix thoroughly. Add toasted pine nuts if desired. Casserole can be served as-is, or if desired, you can place mixture into a lightly greased baking dish and bake at 350 degrees for 20-30 minutes until the top is crusty. Serves 4-6.
Number of Servings: 5
WEDNESDAY ~ 23July
Steamed bass with mango salsa; brown rice; steamed asparagus and red bell pepper.
Mango Salsa
Ingredients
2 c diced, seeded roma tomato
Ingredients
2 c diced, seeded roma tomato
1 1/2 c diced mango
1/2 c chopped red onion
2 T fresh lime juice
1 T apple cider vinegar
1 t sugar
2 cloves minced garlic
1/2 c chopped, fresh cilantro
Nutritional Info
Fat: 0.4g
Carbohydrates: 15.1g
Calories:60.4
Protein: 1.2g
Mix all ingredients in a bowl and allow to sit in refrigerator for at least an hour before serving.
Fat: 0.4g
Carbohydrates: 15.1g
Calories:60.4
Protein: 1.2g
Mix all ingredients in a bowl and allow to sit in refrigerator for at least an hour before serving.
Serves 5,
3/4 c per serving.
THURSDAY ~ 24 July
from cleaneatingmag.com
BLACK-EYED PEAS AND BROWN RICE
BLACK-EYED PEAS AND BROWN RICE
CALORIES: 268
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g
NUTRIENTS PER SERVING:
INGREDIENTS:
INSTRUCTIONS:
• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce
Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce. Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.
Serves 6
FAT: 1 g
CARB: 59 g
PROTEIN: 11 g
NUTRIENTS PER SERVING:
INGREDIENTS:
INSTRUCTIONS:
• 4 cups cooked, cold, long-grain brown rice
• 1¼ cups water
• 1 onion, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ tsp freshly ground pepper
• 3 cups cooked black-eyed peas
• 1 butternut squash, about 1lb, peeled, seeded and cut into cubes
• 1 red bell pepper, stemmed, seeded and finely chopped
• ½ tsp hot pepper sauce
Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper and hot pepper sauce. Simmer, stirring and tossing frequently until heated through, about 5 minutes. To serve, transfer to a bowl.
Serves 6
REDUCE, REDUCE, REDUCE!
FRIDAY ~ 25July
Leftover Night. Prepare for Juice fasting.
SATURDAY ~ 26July
Juice Fasting
SUNDAY ~ 27 July
Farfalle with Asparagus and Cherry Tomatoes
Crisp bright green asparagus and sweet red cherry tomatoes tossed with farfalle (bow tie) pasta makes a colorful and delightful spring supper. Serve with some crusty bread or a green salad on the side.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
1 tbsp olive oil
1/4 cup minced shallots
2 garlic cloves, crushed
1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces
1 pint cherry tomatoes, halved
12 ounces farfalle (bow tie) pasta
1/4 cup fresh basil, finely chopped
Freshly ground black pepper
1/4 cup freshly grated parmesan cheese
Preparation:Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes. Stir in basil and sprinkle with pepper.
Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well.
Serves 6.
Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g
Crisp bright green asparagus and sweet red cherry tomatoes tossed with farfalle (bow tie) pasta makes a colorful and delightful spring supper. Serve with some crusty bread or a green salad on the side.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
1 tbsp olive oil
1/4 cup minced shallots
2 garlic cloves, crushed
1 pound of medium asparagus spears, chopped into 1 1/2-inch pieces
1 pint cherry tomatoes, halved
12 ounces farfalle (bow tie) pasta
1/4 cup fresh basil, finely chopped
Freshly ground black pepper
1/4 cup freshly grated parmesan cheese
Preparation:Heat oil in a large skillet over a medium-high heat. Add garlic and shallots and cook for two minutes. Reduce heat to medium and add tomatoes; sauté until very soft, about 5 minutes. Stir in asparagus pieces and cook until bright green, about 2 minutes. Stir in basil and sprinkle with pepper.
Meanwhile, cook pasta according to directions on package. Drain and empty into in a large pasta bowl. Add asparagus and tomato mixture, sprinkle cheese and toss well.
Serves 6.
Per Serving: Calories 280, Calories from Fat 44, Total Fat 5g (sat 1.1g), Cholesterol 3mg, Sodium 84mg, Carbohydrate 48.1g, Fiber 4.2g, Protein 10.9g
MONDAY ~ 28 July
Mediterranean Caesar Salad
Mediterranean Caesar Salad
Dressing:
300 g pkg soft tofu
2 to 3 garlic cloves, minced
2 anchovies, chopped
1/4 cup freshly squeezed lemon juice
3 tbsp extra virgin olive oil
1 tbsp Dijon Mustard
1/2 tsp sea salt
Salad
2 cups broccoli florets
1 roasted red pepper, thickly slice
1 head romaine lettuce, coarsely chopped
1/2 cup shredded basil leaves
1/4 cup low fat fet cheese, crumbled
Instructions:
1) For the dressing whirl all ingredients in a food processor or blender until combined.
2) For the salad, boil broccoli until tender-crisp, about 2 minutes, then drain and rinse under cold water to stop cooking. Gently squeeze out excess water and pat dry with paper towels. Place in a large bowl and add roasted pepper, romaine, basil and feta.
3) Pour half of dressing over salad.
Toss to mix, then add more dressing if needed. Cover and refrigerate leftover dressing. It will keep well for at least 3 days.
Serve with sesame bread.
SELF July 2003
If you're looking for a way to get soy-good-for-you tofu into your diet, call off the search. This cabbage-based blend busts the myth that tofu is tasteless. Our secret weapon: rich (but not fattening) peanut-yogurt dressing.
Makes 4 servings.
Salad
If you're looking for a way to get soy-good-for-you tofu into your diet, call off the search. This cabbage-based blend busts the myth that tofu is tasteless. Our secret weapon: rich (but not fattening) peanut-yogurt dressing.
Makes 4 servings.
Salad
1 tbsp sesame oil3
1 lb block firm tofu, cut into 1/2-inch strips lengthwise
1 medium head green or red cabbage, shredded or chopped (about 2 1/2 cups)
3 medium cucumbers, peeled, seeded and cut into bite-sized cubes
2/3 cup chopped green onions
Peanut Dressing
Peanut Dressing
1/2 cup plain nonfat yogurt
1/4 cup creamy peanut butter
1 tbsp fresh lime juice
1/2 tsp soy sauce (light or regular)
Heat oil in a medium skillet over medium heat. Pat tofu strips dry, then sauté until light brown (about 4 minutes per side). Combine vegetables in a large bowl. In a medium bowl, mix dressing ingredients with 2 tbsp water (puree in blender for a smoother texture). Pour 3/4 dressing over vegetables and toss. Top salad with tofu strips and drizzle on remainder of dressing.
Nutritional analysis per serving: 258 calories, 15 g fat (2.5 g saturated fat), 18.5 g carbohydrates, 16 g protein, 4 g fiber
Heat oil in a medium skillet over medium heat. Pat tofu strips dry, then sauté until light brown (about 4 minutes per side). Combine vegetables in a large bowl. In a medium bowl, mix dressing ingredients with 2 tbsp water (puree in blender for a smoother texture). Pour 3/4 dressing over vegetables and toss. Top salad with tofu strips and drizzle on remainder of dressing.
Nutritional analysis per serving: 258 calories, 15 g fat (2.5 g saturated fat), 18.5 g carbohydrates, 16 g protein, 4 g fiber
Make some jasmine rice ahead of time for Munchkin.
WEDNESDAY ~ 30 July
Chicken & Dumplings
1 chicken breast
2 carrots chopped
1 celery stick
1/2 onion
2 cloves garlic
1/2 cup milk
1 cup bisquick.
THURSDAY ~ 31 July
Slow Cooked Chicken Cacciatore (premade meal). Serve over pasta with bread.
FRIDAY ~ 01 August
Cheeseburgers, baked fries, with Honey Mustard coleslaw with apples
Honey-Mustard Coleslaw with Apples
1 bag (16oz) coleslaw mix
1/2 cup chopped onions
2 medium apples, cored and cut into matchstick pieces
1 cup light honey mustard dressing
1. In large bowl, toss all ingredients.
2. Serve immediately, or cover and refrigerate up to 24 hours before serving.
Honey-Mustard Coleslaw with Apples
1 bag (16oz) coleslaw mix
1/2 cup chopped onions
2 medium apples, cored and cut into matchstick pieces
1 cup light honey mustard dressing
1. In large bowl, toss all ingredients.
2. Serve immediately, or cover and refrigerate up to 24 hours before serving.
SATURDAY ~ 02 AUGUST
Grilled Flank Steak Salad with Parmesan Crisps
1 lb beef flank steak
1/2 cup balsamic vinaigrette dressing or Italian dressing
1/2 teaspoon cracked black pepper
1lb fresh asparagus spears, trimmed
1/4 teaspoon salt
1/8 teaspoon pepper
6 cups torn romaine lettuce
1/2 cup thinly sliced radishes
Additional 1/4 cup dressing
Parmesan crisps
6 tablespoons finely shredded Parmesan cheese.
1. In large nonmetal dish or resealable food storage plastic bag and 1/2 cup dressing; turn to coat. Cover dish or seal bag; refrigerate at least 2 hours or overnight to marinate.
2. Heat oven to 350F. Spray large cookie sheet with cooking spray.
3. To make Parmesan crisps, spoon heaping teaspoonfuls Parmesan cheese in 12 mounds on cookie sheet. Spread each mound into a 2 inch circle. Bake 6 to 8 minutes or until light brown. Carefully remove from pan to cooling rack. (Crisps may be made up to 2 days ahead and kept between layers of waxed paper in airtight container at room temperature).
4. Heat gas or charcoal grill. Remove steak from marinade; reserve marinade. Sprinkle steak with cracked black pepper. Place steak on grill over medium heat. Cover grill; cook 15 to 18 minutes or until desired doneness, turning halfway through grilling. Let stand 5 minutes.
5. Meanwhile, toss asparagus with reserved marinade. Place asparagus in grill basket; discard any remaining marinade. Place asparagus on grill. Cover grill; cook 6 to 8 minutes, turning occasionally, until tender. Season asparagus with salt and pepper.
6. In large bowl, toss lettuce, radishes and the additional 1/4 cup dressing. Divide lettuce mixture among 4 dinner plates. Cut steak across grain into thin slices. Divide steak slices and asparagus evenly among plates.
Serve with crisps.
Remember to cut this down to a 1/2 lb steak and serve with steak fries for Nick.
1 lb beef flank steak
1/2 cup balsamic vinaigrette dressing or Italian dressing
1/2 teaspoon cracked black pepper
1lb fresh asparagus spears, trimmed
1/4 teaspoon salt
1/8 teaspoon pepper
6 cups torn romaine lettuce
1/2 cup thinly sliced radishes
Additional 1/4 cup dressing
Parmesan crisps
6 tablespoons finely shredded Parmesan cheese.
1. In large nonmetal dish or resealable food storage plastic bag and 1/2 cup dressing; turn to coat. Cover dish or seal bag; refrigerate at least 2 hours or overnight to marinate.
2. Heat oven to 350F. Spray large cookie sheet with cooking spray.
3. To make Parmesan crisps, spoon heaping teaspoonfuls Parmesan cheese in 12 mounds on cookie sheet. Spread each mound into a 2 inch circle. Bake 6 to 8 minutes or until light brown. Carefully remove from pan to cooling rack. (Crisps may be made up to 2 days ahead and kept between layers of waxed paper in airtight container at room temperature).
4. Heat gas or charcoal grill. Remove steak from marinade; reserve marinade. Sprinkle steak with cracked black pepper. Place steak on grill over medium heat. Cover grill; cook 15 to 18 minutes or until desired doneness, turning halfway through grilling. Let stand 5 minutes.
5. Meanwhile, toss asparagus with reserved marinade. Place asparagus in grill basket; discard any remaining marinade. Place asparagus on grill. Cover grill; cook 6 to 8 minutes, turning occasionally, until tender. Season asparagus with salt and pepper.
6. In large bowl, toss lettuce, radishes and the additional 1/4 cup dressing. Divide lettuce mixture among 4 dinner plates. Cut steak across grain into thin slices. Divide steak slices and asparagus evenly among plates.
Serve with crisps.
Remember to cut this down to a 1/2 lb steak and serve with steak fries for Nick.
SUNDAY ~ 03 August
Light Chicken Alfredo Pizza Ingredients
1.) Baboli 12" Thin crust pizza shell
2.) 1/4 cup Classico Roasted Garlic Alfredo Sauce
3.) 4 oz Mozarella cheese
4.) 1/3 cup crumbled feta cheese
5.) 1/4 cup parmesan cheese
6.) 1 oz crumbled provalone cheese
7.) Oscar Mayer southwestern chicken breast strips
Nutritional Info Fat: 8.7g Carbohydrates: 18.8g Calories:206.6 Protein: 12.7g 1. Lay 12" pizza shell on a baking sheet or pizza stone.
2. Spray top of pizza shell with olive oil cooking spray.
3. Pour alfredo sauce into the middle of the shell and spread outward with a spoon. Leave a ring empty around the outside for crust.
4. Tear up chicken into smaller pieces and spread around the pizza.
5. Cover with the mozzarella cheese, then add the provalone and feta, and finish with the parmesan cheese.
6. Cook the pizza according to the directions on the pacakge. If you use the Boboli thin crust as I did, it's 8-10 minutes or longer depending on how crispy you like your pizza.
Yields 8 servings
2.) 1/4 cup Classico Roasted Garlic Alfredo Sauce
3.) 4 oz Mozarella cheese
4.) 1/3 cup crumbled feta cheese
5.) 1/4 cup parmesan cheese
6.) 1 oz crumbled provalone cheese
7.) Oscar Mayer southwestern chicken breast strips
Nutritional Info Fat: 8.7g Carbohydrates: 18.8g Calories:206.6 Protein: 12.7g 1. Lay 12" pizza shell on a baking sheet or pizza stone.
2. Spray top of pizza shell with olive oil cooking spray.
3. Pour alfredo sauce into the middle of the shell and spread outward with a spoon. Leave a ring empty around the outside for crust.
4. Tear up chicken into smaller pieces and spread around the pizza.
5. Cover with the mozzarella cheese, then add the provalone and feta, and finish with the parmesan cheese.
6. Cook the pizza according to the directions on the pacakge. If you use the Boboli thin crust as I did, it's 8-10 minutes or longer depending on how crispy you like your pizza.
Yields 8 servings
