Diet recipes that work

Fasting While Feasting

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Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Now at the Lenten season, it is not too late to begin Fasting: either for religious reasons or health reasons.  Just like dieting, if you stray, you can always get back onto the path.  Here are some suggestions for meals that will meet the requirements any day you choose.  Welcome to MLE who is now following. [Thanks, Peg.]           Check out the bottom of the page for next week’s shopping list and a recipe for some fabulous Mexican Pickled Vegetables.

Moroccan Tuna posted under ‘Western Med’ February 5, 2017

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016Spinach-Fish Timbales w: gr beans

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015

INGREDIENTS LIST FOR NEXT WEEK’S MEALS: one portion servings                               breakfast:

1 two-oz egg 1.5 two-oz eggs
¼ oz bleu cheese 3 Tbsp Mexican Pickled Vegetables
cottage cheese cheese, low-fat [or ricotta] 1/3 oz Cheddar cheese
Parmesan cheese pear or apple
salt, pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner:

2.5 cups baby salad greens 1 oz thinly sliced corned beef
2.5 oz beets 1/3 cup Bechamel sauce, plain
1.25 oz bleu cheese 1/4 oz Swiss cheese, from deli
1.5 oz tomatoes, fresh 1.5 cups cabbage
1 oz white beans, canned
Olive oil + balsamic vinegar

Mexican Pickled Vegetables: This Yucatan treat comes to us via It’s All American Food by David Rosengarten. Quantities given to make one quart. Easily doubled.                       NB: Will keep in the refrigerator for several weeks.                                                                       NB: The longer it sits, the spicier it gets. Super as a side dish; a nibble; an ingredient.

2 cups cauliflower florets                                                                                                                                             1 and ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                        ½ cup zucchini, sliced into 1/3” rounds                                                                                                            2-3 jalapeno peppers, sliced thinly                                                                                                                 ½ cup white vinegar                                                                                                                                             1 cup cider vinegar                                                                                                                                                 1 cup water                                                                                                                                                                3 Tbsp sugar [do not use sugar substitute when pickling]                                                                          1 Tbsp kosher salt                                                                                                                                                  1.5 tsp dried oregano, Mexican if you can get it                                                                                                                   ¾ tsp peppercorns                                                                                                                                                 ½ tsp coriander seeds                                                                                                                                           ½ tsp dried thyme                                                                                                                                                   1.5 bay leaves, crumbled                                                                                                                                       ½ large onion, thinly sliced                                                                                                                                 3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board.                                                                                                                                                          In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold. Very pretty. Very yummy.

Marching Along

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It is now March.  If you have been diligent about Fasting, then you are marching along toward your goal of a new-looking you. A long journey begins with a single step, and a quest to control your eating begins with a single meal. You have your ‘marching orders.’ For other menu suggestions, read https://gma.yahoo.com/blogs/abc-blogs/fast-diet-recipes-low-calorie-meals-120306312–abc-news-lifestyle.html which is based on Dr. Mosley’s original appearance on Good Morning America in 2013.

Ham Bake: 286 calories   7.2 g fat   1.9 g fiber   15.5 g protein   35 g carbs   282 mg Calcium GFham-souffle

1 two-oz egg                                                                                                                                                                  ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                       1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                      ¼ cup blueberries or 2 oz unsweetened applesauce                                                                                     blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Lobster Thermador:   269 calories   13.4 g fat   5.5 g fiber   29 g protein   18.4 g carbs  130.5 mg Calcium   PB GF   Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.lobster-thermador

¾ cup lobster, cooked and cut into chunks                                                                                                       1 Tbsp heavy cream                                                                                                                                                   2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel sauce frozen in small amounts.                                                                                                                         ½ tsp Dijon mustard                                                                                                                                                     flat-leaved parsley, chopped, for garnish                                                                                                         3 oz green beans                                                                                                                                                 dessert: 1 oz raspberries [fresh or frozen] +  2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Happy Birthday #2

~ me ~ Leave a comment

Tomorrow will be my husband’s birthday.  If ever there were a poster child for the Fasting Lifestyle, he’s it.  When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long.  We are almost to 4 years on the diet, and still follow it.  Even when I’m not home, my husband sticks to the diet.  Because he enjoys the food and he realizes the benefits of the plan.  I’m glad he’s on board, because I love him and want him to be healthy for years to come.  P, YTQ.

Rustica Scromelette:   292 calores  8.9 g fat      1.4 g fiber     16 g protein     33 g carbs       270 mg Calcium   PB GF   One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.rustica-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                       ½ Tbsp crushed tomatoes                                                                                                                                  ½ Tbsp low-fat ricotta cheese                                                                                                                          1/8 oz mozzerella, chopped                                                                                                                                1/3 oz onion, chopped                                                                                                                                                  ¼ clove garlic, minced or pressed                                                                                                                     basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before.                                                                                                                             1 oz melon                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Turkey Picatta: 257 calories   5 g fat   1.3 g fiber   31 g protein   21 g carbs   28 mg Calcium GFturkey-piccata

4 oz uncooked turkey breast                                                                                                                             salt & pepper                                                                                                                                                          ½ tsp olive oil                                                                                                                                                              1 Tbsp white wine                                                                                                                                                    1/3 cup chicken stock                                                                                                                                            1.5 tsp lemon juice                                                                                                                                                         2 Tbsp shallots, minced                                                                                                                                 pinch garlic powder                                                                                                                                                         2 tsp capers                                                                                                                                                                      3 oz tomatoes, sliced                                                                                                                                            ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]

Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice],  slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. 

INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person:                                    Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch.                  breakfast on Thursday makes enough for a breakfast and a lunch.

3 two-oz eggs + 1 egg white 4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese 1 oz mushrooms
1 clove garlic 2/3 oz Jarlsberg cheese
1 cup cooked spinach Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives, Onion, 1 oz
Melon, 1- 2 oz Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner:  NB: dinner on Thursday involves some preparation in advance

Roasted red pepper 1 0z Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers] ¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp Black olives, 2, oil-cured
1.2 slices peperoni Red onion 2 tsp chopped
½ tsp flavorful finishing oil Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015    need: buckwheat flour, unbleached white flour, 2 eggs 1.5 c. chicken stock        carrot slice           onion slice     3 T butter      ½ c half & half                                 3 T white whole wheat flour                              ½ c skimmed milk                                                     1 wedge Laughing Cow cheese

 

Western Med.

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Remember Club Med — all those sleek, happy people frolicking on the beach in the ads?  I don’t even know if it exists anymore, but who doesn’t dream of a beach vacation in February? [OK: those of you reading from Australia and New Zealand are having beach weather now. But not those of us a 44° North latitude.] If you can’t get away, at least your food can evoke sunny climes.  Breakfast in Southern France and dinner in Morocco — how does that sound? And Fasting will prepare us for future days in the sun, wearing bathing suits…hold that thought.

Chèvre & Spinach Bake:   279 calories   7.3 g fat   2.9 g fiber   13.4 g protein   39 g carbs 230 mg Calcium   PB GF  The goat cheese makes a sublime partner for spinach and the egg.chevre-spinach-bake-w-pear

1 two-oz egg                                                                                                                                                            ¼ cup cooked spinach, drained/squeezed                                                                                                         2 tsp creamy chèvre cheese                                                                                                                               lemon-dill seasoning + salt + pepper                                                                                                                1 oz pear OR apple OR applesauce                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

Moroccan Tuna:    278 calories  1.4 g fat    7.2 g fiber     34.3 g protein     20.4 g carbs   PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few to freeze]                               Moroccan spices or  a mixture of ground cumin, mint, and cilantro                                                   1/3 cup white beans, rinsed and drained [Goya brand is always reliable]                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                            side vegetables, choose ONE:     1/3 cup peas with mint OR 1/2 cup broccoli florets sprinkled with cumin OR 2/3 cupgreen beans sprinkled with cilantro                                                                     ½ of a clementine

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all artistically.

This article nicely sums up what I’ve been saying:  Fasting is good for you! https://www.yahoo.com/style/fasting-affects-metabolism-233917630.html                                                    summary: Health perks though that appear to come from intermittent fasting.    When compared to traditional dieting, research suggests that intermittent fasting:                                                                                                                     Causes greater fat loss in abdominal area                                                                                                                 Causes less loss of lean body mass                                                                                                                          Improves cholesterol numbers and fasting insulin                                                                                                Decreases inflammatory markers.

Chinese New Year

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Happy Year of the Fire Rooster. May it bring you luck and joy. In honor of the 5-day festival, I invite you to partake of Chinese recipes, one is an old favorite, one is a new favorite.  Both fit the requirements of the Fasting Lifestyle which goes to show that Fasting can fit into any cuisine.  It is possible to celebrate a variety of cultures without sacrificing a healthy diet.

jian-bing-w-granny-smith

Chinese Pancakes ‘Jian Bing’:     300 calories     6 g fat   3.5 g fiber    15 g protein   59 g carbs  202.7 mg Calcium         PB   This delicious treat is popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour        1.5 Tbsp white whole wheat flour      

1 Tbsp semolina flour     1 two-oz egg                                                                                                                                                                                                                                                                             ½ cup water      ¼ cup chopped scallions, white and green parts                                                                                                                                                                                                                                              1 egg, whisked                     Kosher salt            2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce [or more to taste]                                                                                                                                                                                                     per person: 1 oz tart, crisp apple                                                                                                                      optional: blackish coffee or blackish tea or lemon juice & hot water                                                                                optional: 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, one egg, and water until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one quarter of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat until all the batter and scallions are gone. Nb: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to your New Year.

Shrimp Spring Rolls

Shrimp Spring Rolls:     281 calories      6.5 g fat      4.5 g fiber      22.4 g protein     29.4 g carbs 126 mg Calcium     GF PB     Spring rolls are always a treat for Chinese New Year, for they represent luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cut in half across the body         2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                                        2 oz green cabbage, sliced thinly            1 oz chopped green onion           1.5 tsp soy sauce                                                                                                                                                                                                                              1 tsp olive oil                  3 eight-inch Spring Roll wrappers                                                                                                                    2 oz broccoli, steamed               Sriracha sauce

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir frying, but we are cutting down on oil, OK? Add the shrimp and stir fry about 1 minute, until it is cooked. Add the green onion and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.]  Steam or stir fry the broccoli separately.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers and let it soak a bit. When it turns clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the filling mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with hot sauce for dipping.

Nellie Bly

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Nellie Bly was an intrepid investigative journalist.  Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative.  And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36 g carbs   236 mg Calcium     PB   GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                         1/2 black olive, pitted and chopped       1/2 Tbsp chevre cheese                                                                                                                                                                                                                                                    1 Tbsp crushed tomatoes                                                                                                                                    1/2 Tbsp spinach, cooked and chopped                                                                                                         ¼ tsp dried basil           ½ oz apple                                                                                                                                                                                                                                                                                                            optional:  5-6 oz fruit smoothie or pure apple cider                                                                                                  optional: blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Chicken Stirfry:    268 calories    7 g fat    6.5 g fiber     28 g protein    21 g carbs     113.4 mg Calcium    PB GF    From the official FastDiet.com website!  The recipe is easy and delicious.Chicken Stirfry

4 oz chicken breast               1.5 Tbsp lemon juice                                                                                                                                                                                                                                                                                      2 tsp soy sauce             1 tsp olive oil  + 2 Tbsp water                                                                                                                                                                                                                                                                                1 tsp fresh ginger, minced                                                                                                                                    1 clove garlic, crushed and chopped                                                                                                               1.5 cups cabbage, sliced       1 cup carrots, julienned                                                                                                                                                                                                                                                                              ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.

Pork & Poultry

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We enjoy a variety of foods, and why not?  “Life is a cabaret, my friend” as the song says, or in a food metaphor, life is an endless buffet.  But then it comes down to the choosing: which foods? which combinations? what results from those choices?  If your goal is truly to lose weight and be more healthy, then follow along with the menus presented here.  Eat from these recipes twice a week and see the results of your good decisions.   And here’s an article from the LA Times, about eating less: http://www.latimes.com/science/sciencenow/la-sci-sn-eat-less-feel-better-20160502-story.

Rounds:   273 calories      4.4 g fat     1.7 g fiber       12 g protein    39.4 g carbs    210 mg Calcium PB   HINT: Prepare the ham patty** the day [or more] before and use one of the ‘pan muffins’ from “Remember When…” Dec. 11, 2016rounds

1 ham patty**                                                                                                                                                                           1 pan muffin                                                                                                                                                              2 oz sliced apple, such as Granny Smith                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

** Ham patty: 1.5 oz lean ham, chopped                                                                                                         ¼ cup low-fat cottage cheese, drained                                                                                                              1 egg white [1.5 Tbsp]         ¾ oz whole-grain 70-calorie bread, shredded                                                            sage, salt, pepper to taste                                                                                                                          Combine and let sit for about 30 minutes to moisten all ingredients.                                           Portion out using a 2 Tbsp coffee  measure. Makes 5 patties.                                                            Spritz a medium-hot pan with oil and cook until firm.                                                                   Freeze or store in ‘fridge.

So if both the ham patty and pan muffin were prepared before, this goes together before you can brew the coffee! Slice the apple into rounds, rather than the usual wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.

Chicken Provinçal: 270 cal   7.6 g fat   24.4 g protein   19.4 g carbs   GF    This recipe is from the Culinary Institute of America, with a few tweeks by me.chicken-provincal

3 oz chicken breast, boneless & skinless                                                                                                         1 Tbsp flour  + salt + pepper                                                                                                                                 1 tsp olive oil                                                                                                                                                             1 garlic clove, minced                                                                                                                                          1 anchovy fillet, oil rinsed off                                                                                                                               1 Tbsp dry white wine                                                                                                                                       ½ c tomatoes, chopped, drained,  juice retained                                                                                                            2 Tbsp chicken stock                                                                                                                                              2 cured black olives, sliced                                                                                                                                   2-3 oz broccoli/cauliflower florets

Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.

Happy Birthday

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Tomorrow will be my birthday!  If I say so myself, I’m doing pretty well for my age.  I’m especially pleased with my weight and overall good health. Genetics plays some part but I think that the Fasting Lifestyle deserves some of the credit. Join me in celebrating the start of another healthy year.

smoked-salmon-bake

Smoked Salmon Bake:   292 calories     8.0 g fat     1.9 g fiber     15.2 g protein 44.6 g carbs 223.2 mg Calcium     PB GF       Gosh this is good. You must try it!

1 two-ounce egg              ¼ oz smoked salmon, crumbled into pieces                                                                                                   2 Tbsp scallions, green & white parts, diced or sliced                 2-3 tsp chopped parsley                                                                                                                                     1 Tbsp chevre [goat cheese]                                         ¼ cup blueberries                                                                                                                                     optional:   blackish coffee or blackish tea or lemon in hot water                                                                                optional:  5-6 oz fruit smoothie, green smoothie or natural apple cider

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.

baked-oysters
oysters w: beet-walnut salad

Oyster Feast w/ Bubbly:    224 calories   7.1 g fat   0.6 g fiber   10.2 g protein   12 g carbs 79.4 mg Calcium    PB    Got something BIG to celebrate: how about a plate of  oysters [some raw and some baked]  with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

18 medium Eastern oysters, raw                                                                                                                 6 tsp chevre cheese                                                                                                                                            2-3 saltine crackers as medium-fine crumbs, divided into two portions                                                                                              3 cups lettuce                                                                                                                                                           2 Tbsp fresh herbs, [such as thyme, rosemary, chives], chopped                                                            4 oz Sparkling Wine [such as Champagne] per person

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keeping the oyster in the bottom shell. Carefully put 6 oysters on an oven-proof pan. Sprinkle  those oysters with half of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, lemon juice and herbs. Toss lettuce with the dressing and add a pinch of salt. Plate the oysters and the salad, pour your bubbly. Cheeers!

Simple Eating

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Some recipes have become classics over the years because they are simple to prepare.  “Pasta Puttenesca” is made of common ingredients found in most Italian kitchens yet it is as beloved in restaurants as if it were exotic.  And what could be more easy than roasted chicken and vegetables?  No one ever said that preparing meals from scratch had to be difficult!  The Fasting Lifestyle likes food that is healthy, simple, and delicious.

Puttenesca ScrOmelette:   301 calories   8.5 g fat   1.7 g fiber   15 g protein   38 g carbs    233 mg Calcium   PB GF    Yup. “Puttenesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.puttenesca-scromelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                      1.5 Tbsp marinara sauce + 1 Tbsp marinated mushrooms + 2 tsp capers, drained + 2 black olives, chopped OR 3 Tbsp puttenesca sauce from your recipe or from a jar                                               1/2 clementine                                                                                                                                                              5 oz fruit smoothie or green smoothie                                                                                                            blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and clementine.

Chicken/Turkey Dinner     284 calories      4.5 g fat     9.3 g fiber       31.6 g protein 34.2 g carbs      58.2 mg Calcium      PB   Perfect use for left-over roasted chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!  This is a very large meal.  If you can’t finish it all, dice the meat and vegetables; add an equal amount of flavorful chicken broth; toss in some chopped herbs and maybe a little pasta, and you’ll have a lovely lunch.chicken-dinner-w-beans-carrots

4 ounces roasted chicken or turkey breast meat, without skin                                                                                           1/2 cup [3 0z] green beans                                                                                                                            1/2 cup [2 oz] carrots, sliced as coins                                                                                                                                 2 pieces Finn Crisp crackers                                                                                                                      1/2 cup sliced strawberries [optional]

Steam or boil the beans and peas separately. After draining the vegetables, put the cooked chicken meat in the cooking water pot, off the heat and with the lid on.  This will take the chill off the meat.  Enjoy with the crackers and then savor your dessert.

 

 

 

Food for Thought

~ me ~ Leave a comment

Thinking of taking the plunge?  Thinking of moving from ‘I’d really like to lose those extra pounds’ to “I’m really going to try the Fasting Lifestyle”?  Welcome to a whole new you!   Read this blog and eat these menus and it will be easier than you might think.  Before you get started, read this:  Losing Weight: 5 Things You Must Do Before Starting a Diet  by Evie Carrick          http://www.cheatsheet.com/health-fitness/things-to-do-before-starting-a-diet.html/3/

Smoked Sausage ScrOmelette: 299 calories   9.5 g fat   1.7 g fiber    16.6 g protein   33 g carbs 216.4 mg Calcium   GF    Having been gifted with the Dakin sausage, we decided to use some in a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substututing another sausage, know that the 1/2-oz of Dakin sausage has 30 calories per ounce.smoked-sausage-scromlette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                             1.5 tsp oregano and parsley, chopped                                                                                                                1 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Slice the fruit, pour your beverages and off you go.

Chicken Curry:  220 calories   1.6 g fat    8 g fiber     18.5 protein    31 g carbs   71 mg Calcium PB GF     Curry is always a favorite and Craig Claiborne made it safe for dieters in his book Gourmet Diet. chicken-curry-w-tomatoes

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:                                          1 cup onion, chopped           1 clove garlic, minced         1/2 cup celery, chopped                                    1 cup apple, peeled, and diced         1-2 Tablespoons curry powder                                                      3/4 tsp dry mustard        1 bay leaf          3 cups chicken broth      1/2 cup water                                Spritz a sauce pan twice with cooking oil and add 2 Tbsp water.                                                    Sauté the onion, garlic, celery, and apple until soft.                                                                            Sprinkle the curry and mustard on top.                                                                                                         Stir in the bay leaf,  broth, and water.                                                                                                           Let cook down until it measures 3 cups.                                                                                                Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:           1.5 oz carrot rounds                                                                                    1/2 cup small cauliflower florets                                                                                                                       1.5 oz cooked chicken breast, cut in 1/2” dice or smaller                                                                              3 Tbsp peas                                                                                                                                                              1/4 cup boiled yellow lentils                                                                                                                               ¼ cup diced cucumber    +     1/4 cup diced tomatoes

Steam or boil the carrots and cauliflower. Boil the lentils. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils and top with cucumbers and tomatoes.