July 31, 2011

These recipes were modified from Women's health magazine, abs diet issue
Sunday
Roll of a Lifetime
Ingredients
2 cup diced precooked chicken
½ cup diced onion
½ cup diced tomato
1 tbsp cilantro
2 avocados chopped and mashed
1 tsp lime juice
Salt and pepper to taste
2 tablespoons Mexican cheese mix
1 romaine lettuce, chopped
6 large whole wheat tortillas
1 cup fresh berries

Directions
Mix together the onion, tomato, cilantro and avocado. Toss with lime juice, salt and pepper. Adjust the guacamole for taste. Arrange chicken, cheese and lettuce down center of tortilla. Roll tightly, and then cut in half. Place rolls seam side down on a nonstick skillet heated to medium heat. Grill for 2 to 3 minutes per side. Serve with guacamole and 1 cup berries.

Monday
Green turkey salad
Ingredients
3 cups mixed greens
2 cups cooked chicken or turkey, chopped
2 small apples, chopped
2 grated carrots
½ cup diced pecans
1 ½ tablespoons craisins (dried, sweetened cranberries)
¼ cup feta cheese crumbles
FOR DRESSING:
1 1/2 teaspoons olive oil
1 tablespoon balsamic vinegar
Artisan bread

Directions
Mix all salad ingredients in large bowl. Mix dressing ingredients in small bowl with a fork. Drizzle dressing on salad mixture and toss. Serve with good artisan bread.

Tuesday
Fried fish
Ingredients
2 tablespoon olive oil
6 trout fillets
1 tablespoon cornmeal based fish fry mix

Directions
Heat oil in a nonstick skillet over medium heat. While pan is heating, roll trout fillet in fish fry mix, shake off extra. Place in pan, flesh side down, and sauté for 4 minutes. Flip and cook for another 2 minutes.

German coleslaw
http://allrecipes.com/Recipe/german-coleslaw/detail.aspx
Ingredients
1 medium head cabbage, finely shredded
3 green onions, sliced
3/4 cup sugar
3/4 cup vinegar
1 1/2 teaspoons celery seed
1 1/2 teaspoons salt
3/4 cup vegetable oil

Directions
In a large bowl, combine cabbage and onions. In a saucepan, mix sugar, vinegar, celery seed and salt; bring to a boil. Add oil; return to boiling and cook until sugar dissolves. Pour over cabbage; toss gently. Chill.

Oven-Fried Zucchini Sticks
http://www.eatingwell.com/recipes/oven_fried_zucchini.html
Ingredients
Canola or olive oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
2 large egg whites, lightly beaten

Preparation
1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Wednesday
Chicken flatbread pizzas
Ingredients
1 cup reduced-fat ricotta cheese
4 teaspoon roasted garlic
6 ready-made flatbread
2 cups chopped precooked chicken
Salt and pepper to taste
½ cup sundried tomatoes, julienned
2 tbsp parsley

Directions
Stir together ricotta and garlic, blending well. Spread on flatbread. Top with chicken and sundried tomatoes. Season to taste with salt and pepper. Bake at 375°F for 6 minutes.

Tabbouleh
http://allrecipes.com/Recipe/tabbouleh-iii/detail.aspx
Ingredients
1 cup bulgur or couscous
3 tomatoes, seeded and chopped
2 cucumbers, peeled and chopped
3 green onions, chopped
3 cloves garlic, minced
1 cup chopped fresh parsley
1/3 cup fresh mint leaves
2 teaspoons salt
1/2 cup lemon juice
2/3 cup olive oil

Directions
1. Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
2. In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.

Thursday
Chicken stir fry
Ingredients
1 tsp vegetable oil
1 tsp sesame oil
1/4 teaspoon red pepper flakes
2 thin-cut boneless, skinless chicken breasts cut into bite-size pieces or strips
1 tablespoon hoisin sauce
1 tbsp chopped garlic
1 tbsp soy sauce
1 lb stir-fry vegetables
2 tablespoons chopped unsalted roasted peanuts
Salt and pepper to taste
1 green onion, sliced

Directions
Marinate chicken in garlic, hoisin sauce, soy sauce, pepper flakes, sesame oil, salt and pepper for ½ hour at least. Heat oil to medium hot and add chicken. Add peanuts and stir-fry veggies and cook for 2 to 3 minutes, stirring frequently. Top with green onions and serve over brown rice.

Friday
Lentil Stew with Ham and Greens
http://www.myrecipes.com/recipe/lentil-stew-with-ham-greens-10000000698672/
Ingredients
1 ½ tablespoons olive oil
1 cup chopped onion
3 garlic cloves, minced
5 cups fat-free, less-sodium chicken broth
1 cup dried lentils
½ cup chopped carrot
2 bay leaves
3 cups chopped Swiss chard, collard greens, or spinach
1 ½ cups chopped baking potato
1 cup chopped smoked ham
1 (14.5-ounce) can diced tomatoes, drained
1 teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon black pepper
3 tablespoons chopped fresh parsley

Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 5 minutes. Add broth, lentils, carrot, and bay leaves; bring to a boil. Partially cover, reduce heat, and simmer 20 minutes. Add Swiss chard, potato, and ham; bring to a boil. Reduce heat; simmer 15 minutes or until potato is tender. Stir in tomatoes, basil, thyme, and pepper; simmer 10 minutes. Discard bay leaves. Sprinkle with parsley.

Saturday
Khichdi (Indian lentils and rice)
Ingredients
2 cup white basmati rice, washed in water and drained
1 cup yellow lentils (yellow moong or toor dal), washed and soaked in water and drained
About 6 cups of water
½ tsp cumin seeds
½ tsp mustard seeds
1/8 tsp asafetida
4-5 curry leaves (kadipatta)
6-8 whole peppercorns
1 tsp garam masala
1 tablespoon oil
1 large onion chopped
¼ tsp turmeric (adjust to make the rice bright yellow)
1 lb Italian vegetable mix (frozen cauliflower, carrots, etc)
Salt to taste
½ tsp sugar
2 tbsp chopped fresh cilantro
Ghee (clarified butter)

Method :
Heat oil in a heavy-bottomed pot. (Preferably one with a cover, which will be able to contain the amount of rice and lentils cooked.) When oil is hot, add cumin and mustard seeds. Allow seeds to splutter but do not let them get burnt. Add asafetida, peppercorns, and curry leaves. Sauté for 1 minute. Now add the chopped onion and turmeric. Cook for 5-6 minutes. Add vegetable and sauté for 1 minute. Fold in the yellow lentils and rice. Mix vegetables and spices thoroughly with the lentils and rice. Stir in water, sugar and salt. Bring to boil. Lower the heat, cover the pot and cook until the rice is cooked. Serve hot with a sprinkling of cilantro and dollop of ghee. This dish can also be served with some plain yoghurt. Khichdi can also be cooked in a pressure cooker, the cooking time should be reduced to about 20 – 30 minutes.