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Ft misc posts and info

mikencharleston Posts: 1,585 Joined: 2002/01/09	2003/12/29, 09:57 AM As some of you know, I'm just a bit of an information junky. I've been trying to put together a "best of" type file from the posts made on FT. As it's turning out, you guys are just too knowledgable and it's a bit overwhelming. LOL Anyway, this is a loooong post so don't know if it will take or not. It's only a small part of one of my main files but has some info pertaining to responses to a lot of the most recent posts. When I get it organized, categorized and credited where possible, I'll post a newer version. Mike (now in Pensacols) :) Homemade Meal Replacement Bar Makes 8 bars 1 c. raw oatmeal 1 ½ c. chocolate protein powder; ¼ c. reduced fat creamy peanut butter ½ c. nonfat dry milk powder 2 egg whites, beaten ½ c. raisins ¼ - 1/3 c. water Mix all ingredients together in a bowl. Gradually add water to mixture . Spray a 9x9” square pan with cooking spray. Pour batter in pan and spread as best as you can . Bake in a preheated 325 degree oven for about 15 minutes .Let cool slightly; cut into 8 bars. Nutritional stats per bar; Calories:249 Proteins:24g. Carbs:24g. Fats:6g. 3 Joann’s BFL Brownies 4 Protein Bar recipe from bb1fit 12/29/03 5 Protein Bar 6 BBQ CHICKEN BREASTS Marinate chicken breasts in Poultry Marinade for 1 hour. Cook chicken over medium heat and brush with BBQ sauce lightly before serving. 1 cup vegetable oil 1/2 cup dry white wine 1 tsp. vinegar 1 garlic clove, finely diced 1/2 tsp. paprika 1/4 tarragon 2 tsp. salt combine ingredients in a dish. Then simple submerge chicken breast(s). Good Luck! CHICKEN PARMESAN 2 boneless / skinless chicken breasts 1/2 cup bread crumbs 2 tsp. grated parmesan dash of salf & pepper 1 egg 2 tbsp. white flour 1 tbsp vegetable oil 1 cup tomato sauce Ok. pound the chicken breast lightly until they are thin and tender. Next, in a dish combine parmesan, salt & pepper. Then in another dish beat the egg. Now, pat the chicken breast with flour, then into the egg, then into the parmesan concoction. In an oblong dich, pour in the oil and heat onm MEDIUM for about 1 minute. Next, place the chicken into the dish and cook on MEDIUM for 2.5 munutes on each side. Remove chicken from microwave and let stand 3 min. Heat tomato sauce in a bowl at MEDIUM for 2 min. Pour the sauce over the chicken.. and maybe some left over parmesan and you're done! This can be served with rice, potatoes or pasta. Hope that helps liven up your chicken breasts! George - ft Staff Herb chicken this is from a global health and fitness newsletter: Ingredients 3/4 cup carrots, sliced 3/4 cup turnips, sliced 2-1/4 lbs. potatoes, sliced 3 lemons, sliced 6 boneless, skinless chicken breasts 2 envelopes herb and garlic dry soup mix 1/2 cup water To Prepare Combine first 4 ingredients in a baking pan and top with chicken. In a bowl, combine soup mix and water and pour over chicken and vegetables. Bake uncovered at 375 degrees F for 50 minutes. Servings 8 Nutritional Information, per Serving Calories 350 Protein 30 g Carbohydrate 50 g Fat 4 g Cholesterol 70 mg Fiber 6 g Sodium 850 mg Recipe Sites http://www.leanbodyforher.com/ http://www.fitnessonline.com/index.asp http://www.muscleandfitness.com/ http://www.bodyforlife.com/nutrition http://www.discoveryhealth.com ((Just look to the left side of the page and scroll down to where it reads "Diet & Fitness", click, then choose "Healthy Recipes")) Protein Bars Tofu Bars 1 box Tofu, drained and whipped or mashed (I use low-fat MORI-NU) 1/2 cup egg whites (All White's Brand not Eggbeaters as they have flavors in them ) 2/3 cup protein powder ( I use the multi blend like HDT, Muscle Provider, Ultra Size with 0-3 carbs in them. If I use 100% whey it will need an extra tablespoon of flour because 100% whey make the batter wetter!You can use part MPR powder like Met Rx (but it will increase the carb ratio ) 16-18 Splenda packets(can use Nutra-Sweet Equal which will be sweeter) *i have never tried with sugar but the eqivalent would be 1/3 to 1/2 cup. 1/3 cup regular oats 1/3 cup whole wheat flour or oat flour OR grind 1/3 cup oats until very fine. 1 tsp vanilla and 1 tsp cinnamon optional: 1/4 cup raisins and sprinke crushed almond slices on top. Batter should not be thin like a cake more stiff like a brownie batter. (I don't add baking powder because they get cake like with out it they are more dense) Put in a small 8x8 pan spray with PAM (or other) bake about 18-22 min at 350. This is the tough part. They are done when they are firm on the top but still a little soft inside. Tofu is a funny thing as it cools it gets firm. If you over cook it it will just dry out. You may have to experiment because of all the proteins on the market. Don't use soy they taste yucky with soy. with low fat tofu this is about 40 % carb 45% protein and 15% fat about 938 per pan so don't eat 1/2 of it like my husband does. let them COOL before cutting Homemade Meal Replacement Bar Makes 8 bars 1 c. raw oatmeal 1 ½ c. chocolate protein powder; ¼ c. reduced fat creamy peanut butter ½ c. nonfat dry milk powder 2 egg whites, beaten ½ c. raisins ¼ - 1/3 c. water Mix all ingredients together in a bowl. Gradually add water to mixture . Spray a 9x9” square pan with cooking spray. Pour batter in pan and spread as best as you can . Bake in a preheated 325 degree oven for about 15 minutes .Let cool slightly; cut into 8 bars. Nutritional stats per bar; Calories:249 Proteins:24g. Carbs:24g. Fats:6g. Joann’s Tweaked Fool Yourself Cookies Makes 8 cookies 1 T. fat free cream cheese 1 pkg. sugar free/ fat free hot cocoa mix 1/3 banana 1/3 c. oatmeal, raw 1 scoop either chocolate or vanilla protein powder 1 egg white ½ tsp. baking powder ½ tsp. vanilla Preheat oven to 350 degrees. Mash together banana and cream cheese in a med. bowl. Add egg white, vanilla and beat. In a separate bowl combine the 1/3 c. of the powdered oatmeal, hot cocoa mix, protein powder and baking powder. Slowly add the dry ingredients with the wet ingredients batter should be the consistency of thick cake batter. Spray your cookie sheet with cooking spray. Drop batter onto cookie sheet into 8 mounds . Bake for about 8 minutes. Remove cookies immediately to a wire rack to cool . The cookies rise slightly in the oven and the end result is a cake like texture. Makes 8 cookies. Nutritional stats per cookie; Calories:38 Proteins:4g. Carbs:5g. Fats:1/2g. So eat the number of cookies that will give you your portion size. Joann’s BFL Brownies Makes 9 brownies 1 T. canola margarine 7 T. fat free cream cheese ½ c. Splenda sugar replacement 1 tsp. butter flavored extract 1 whole egg 2 egg whites 3 T. fat free miracle whip ½ c. uncooked oatmeal, blended to powder ¼ c. whole wheat flour 2 scoops chocolate protein powder 1/3 c. Hershey’s Cocoa ¼ tsp. baking powder ¼ tsp. salt 1 T. water Preheat oven to 350 degrees. In a med. bowl and using a hand mixer; mix together margarine, cream cheese, and miracle whip until light and fluffy. Add Splenda and butter flavored extract. Then add whole egg and egg whites; mix well. Set aside. In a separate bowl combine oatmeal powder, whole wheat flour, protein powder, cocoa, baking powder, and salt. Mix well to combine. Then add to liquid mixture and add the water. Pour batter into a 9x9” square pan that has been sprayed with cooking spray. Smooth batter evenly into pan. Bake for 20 minutes. Cool; then cut into 9 pieces. Nutritional stats per brownie; Calories:99 Proteins:9g. Carbs:9g. Fats:3g. Strawberry & Banana Meal Replacement Bars~~ Makes 6 bars 1 c. raw oatmeal 5 scoops of Strawberry protein powder 1/4 c. fat free cream cheese 1/2 c. non fat dry powder milk 2 egg whites 1/4 c. water 1 1/2 bananas, mashed 2 tsp. Canola oil Preheat oven to 325 degrees. Spray a 9 x 9" square pan with cooking spray and set aside. In a med. bowl combine oatmeal, protein powder, and dry milk. Set aside. In another bowl beat together with an electric hand mixer; cream cheese, egg whites, bananas, water and oil. Add the oat mixture and continue to beat until the two are combined. Pour batter into the prepared pan and bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars. Nutritional stats per bar are; Calories:203 Proteins:22g. Carbs:22g. Fats:3g. Protein bar recipe: Ingredients: 1/2 cup (8 tbsp) Fat-free cream cheese 6 tbsp Reduced-Fat Natural Peanut Butter 4 scoops Chocolate Whey Protein (i used isopure) about 1/8 cup Eggbeaters Egg Substitute 1 packet Nestle Carnation Fat-free hot cocoa mix 1/2 cup raw oatmeal (regular, slow cooking) Splenda artificial sweetener (amt. depends on how sweet you want them) -Heat cream cheese and PB in the microwave until soft. Mix well -Add Splenda until it's sweet -Add a little of the Eggbeaters -Add Protein and mix well. It will be hard to mix at first but will eventually mix in. -Add Nestle Hot-cocoa mix and mix well. If it needs to be wetter, add more of the Eggbeaters -When you get a nice, play-dough consistency, add oats and mix. -Lightly spray wax paper with cooking spray. -Place dough on wax paper and press out to desired thickness -Chill in refrigerator for a while -Cut into bars **Nutritional info (for the whole recipe. divide as you like): Calories- 1288 Fat- 36 g (8 g saturated) Carbs- 74 g (16 g fiber) Protein - 160 g The ratio comes out to be: Protein- 50% Carbs- 25% Fat- 25% Protein Bar recipe from bb1fit 12/29/03 You can use standard skim milk instead of soy milk. 10 tbsp. natural peanut butter 5 egg whites 5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well) 2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted) 1/2 cup soy milk DIRECTIONS Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one. Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present. Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge. Nutrition Facts Serving Size: 1 Bar Calories: 220 Protein: 20.1g Fat: 10.1g Carbohydrates: 15.1g Protein Bar 1 square unsweetened baker's chocolate 2 Tbls. butter 2 Tbls. heavy cream 3 pkts Equal (I used Splenda) 3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein) 1 cup chopped peanuts (I used 1 1/4 cup chopped pecans) 1/2 cup unsweetened coconut (hence the above!) 2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had! Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your handsat this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars. Approx 5 carbs/15 grams protein per 1/6 recipe. Homemade Protein Bars 3 1/2 cups rolled oats 1 1/2 cups dry milk 1 tbsp cinnamon 1 cup lite syrup 2 scoops protein powder 2 egg whites 1/4 cup orange juice 1 tsp vanilla 1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration. Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs. Natural Health and Strength This Make 16 Protein Bars 1 Cup of Natural Peanut Butter or Low Fat Peanutbutter 1 1/2 cups Honey 2 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!) 3 cups dry, uncooked oatmeal Directions: Combine peanut butter and honey in a large nonstick pot, and warm it up over low heat . I start out with just the peanut butter and honey, then add the protein powder, and finally the oats. You don't want to cook it, just heat it up enough to be able to stir it together. Press into a 9" x 13" pan. Let them cool, and cut into 16 equal bars.(I cut them into 32 bars). Wrap each bar in foil or saran wrap and store in plastic baggies. I have kept these at my desk all day as long as it’s not too hot. They tell me there’s no need to refrigerate, the ingredients are all natural but I do anyway. Nutritional Information: (based upon using lowfat natural peanut butter) (I used Smuckers) Serving Size: 1 Bar Calories:267 Fat:8 g Protein: 18 g Carbohydrates: 38 g ( nutritional info may vary depending upon the ingredients you use) Bodybuilder's Grocery List PROTEINS Boneless, Skinless Chicken Breast Tuna (water packed) Fish (salmon, seabass, halibut) Shrimp Extra Lean Ground Beef or Ground Round (92-96%) Venison Buffalo Ostrich Protein Powder Egg Whites or Eggs Ribeye Steaks or Roast Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry) Top Sirloin (aka Sirloin Top Butt) Beef Tenderloin (aka Filet, Filet Mignon) Top Loin (NY Strip Steak) Flank Steak (Sir Fry, Fajita) Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round) Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts) COMPLEX CARBS Oatmeal (Old Fashioned or Quick Oats) Sweet Potatoes Yams Beans (pinto, black, kidney) Oat Bran Cereal Rye Cereal Brown Rice Farina (Cream of Wheat) Multigrain Hot Cereal Whole wheat or Spinach Pasta Rice (white, jasmine, basmati, Arborio, wild) Potatoes (red, baking, new) FIBROUS CARBS Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine) Broccoli Asparagus String Beans Spinach Bell Peppers Brussels Sprouts Cauliflower Cabbage Celery Cucumber Eggplant Green or Red Pepper Onions Pumpkin Garlic Tomatoes Zucchini FRUIT (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes HEALTHY FATS Natural Style Peanut Butter Olive Oil or Safflower Oil Nuts (peanuts, almonds Flaxseed Oil DAIRY AND EGGS Low-fat cottage cheese Eggs Low or Non-Fat Milk Bottled Water CONDIMENTS & SPICES Diet Soda Crystal Light Fat Free Mayonnaise Reduced Sodium Soy Sauce Reduced Sodium Teriyaki Sauce Balsamic Vinegar Salsa Hot Peppers and Hot Sauce Chili powder Mrs. Dash Steak Sauce Sugar Free Maple Syrup Chili Paste Mustard Extracts (vanilla, almond, etc ) Low Sodium beef or chicken broth Plain or reduced sodium tomatoes sauce, puree, paste) Recipes From Alorle Feb 02: Egg White Pancakes 1 serving 4 egg whites 1/3 c oatmeal dry 1/3 c FF cottage cheese 1 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp lemon juice Blend all together in blender until smooth. Drop 1/2 c of batter at a time onto griddle or skillet that was sprayed with butter flavored cooking spray. Cook over medium heat until dry appearance around edges and bubbles appear in batter. Flip pancake and cook the other side until golden brown. Continue with the rest of the batter. Spray each pancake with a squirt or two of "I can't believe it's not butter" Spray and serve with SF syrup. Cal: 212 Pro: 25g Carb: 23g Fat 2g I think these taste more like french toast to me, rather than pancakes, but they are still good. Breakfast Loaf 2 servings 1/3 c dry powdered milk 1/2 c dry oatmeal 1/2 c unsweetened applesauce 1 sc. vanilla protein powder(18g) 1/8 tsp baking powder 1 tsp vanilla 1 tsp cinnamon 4 egg whites 2 pks sweet n low or splenda Mix together and place in loaf pan sprayed with cooking spray. Bake at 350 for 35 minutes per serving cal 220 pro 24 carbs 27 fat 2 The following recipes are untested, use at your own risk! Quiche Start with 2 baked potatoes. Slice them, thinly, and spread them in a pie plate, sprayed with non-stick spray. They should cover most of the bottom and sides. Sprinkle with your herbs of choice, and place in oven at 325 for about 20 min. Then I make the veggie filling. I make a variety, so it varies. could be onion, broccoli, red pepper. onion and mushroom and gr pepper. Peppers alone. Zucchini, and gr onion. Essentially anything that appeals to you. Cook this up with some non-stick spray, until tender. Then spread over potatoes. Egg filling. I use a container of break free (like egg beaters, 250mls has 25 g of protein), and 6 egg whites (18-24 g of protein, or I use a container of egg whites only). Blend this quickly with 2 tblsp of fat free sour cream. Pour into pie plate, and bake for 40 min or until middle is cooked. Anytime Crepes 1 lg carton egg beaters 3/4 c cottage cheese 1 scoop protein powder 1/2 cup raw oatmeal (blended in blender to make a flour) Mix all the ingredients in a blender until smooth. Pour about 1/4 cup into pan and cook like a crepe. (rotate pan until set, then flip over and cook lightly) It may take a little practice if you have never done crepes before. Try not to make them too thick. Add filling and roll like a tortilla. Enjoy. For breakfast crepes I add 1 teaspoon cinnamon to the batter and fill with yogurt or cooked apples. For dinner crepes I add 1 teaspoon Italian herbs to the batter and fill with seasoned cottage cheese and top with marinara sauce. Serve warm. Angeled eggs boil eggs, as many as you would like. let them cool. when cooled, peel off shell and take off yolk, just like you do for deviled eggs. in a small bowl combine a couple spoonfuls of cottage cheese with horseradish and paprika. spoon into eggs and enjoy!! Mercury post from taurie: Mercury Levels in Favorite Seafoods Fish Mercury Levels Parts Per Million (ppm) Tilefish 1.45 Swordfish 1.00 Shark 0.96 King mackerel 0.73 Red snapper 0.60 Orange roughy 0.58 Freshwater trout 0.42 Lobster (North American) 0.31 Tuna (fresh/frozen) 0.32 Halibut 0.23 Pollock 0.20 Cod 0.19 Canned tuna 0.17 Crab (blue, dungeness, king) 0.09-0.18 Catfish 0.07 Tilapia 0.00 Salmon 0.00 Oysters 0.00 Shrimp 0.00 Clams 0.00 FDA considers mercury levels below 1ppm acceptable, but advises eating a variety of fish and limiting consumption to 12 ounces a week for pregnant women or women who may become pregnant. More good recipes from bb1fit I may have misinterpreted the post but believe the associated website site is http://www.mrsbishwitskitchen.com/forums/default.asp Pesto Scramble* 5 oz washed, ready-to-eat, Italian-style salad (6 cups) 1 c egg substitute ¼ c pesto 2 t olive oil 2 T Parmesan cheese Place the lettuce in a microwave-safe bowl and microwave on high for 3 minutes. Place on 2 plates. Mix egg substitute and pesto together. Heat the oil in a medium-size nonstick skillet on high. Reduce the heat to low or remove the pan from the heat; add the egg mixture. Scramble about 1 minute, or until desired doneness. Serve over the lettuce. Sprinkle with Parmesan cheese. ONE SERVING: 279 calories, 18g protein, 10g carbohydrate, 18 g fat (5g saturated), 236mg cholesterol, 147mg sodium, 1g fiber Sweet Pepper and Turkey Omelette* 1 c egg substitute ½ c chopped fresh parsley leaves Black pepper to taste 2 t olive oil 1 medium-size red bell pepper, sliced (2 cups) 1 medium-size yellow bell pepper, sliced (2 cups) 6 oz sliced smoked turkey breast, diced Preheat the broiler. Combine the egg substitute and parsley. Add pepper to taste. Heat a medium-size nonstick skillet on medium high and add the oil. Sauté the bell pepper for 5 minutes. Add the egg mixture and turkey, and let set 2 minutes. Place under broiler, cut in half, slide out of the skillet and serve hot. ONE SERVING: 289 calories, 39g protein, 13g carbohydrate, 8 g fat (2g saturated), 60mg cholesterol, 295mg sodium, 0g fiber Shrimp, Red Pepper, and Tomato Frittata* 2 whole eggs 6 egg whites Black pepper to taste 2 t olive oil 1 medium-size red bell pepper, sliced (2 cups) ½ lb cooked shrimp, cut in half crosswise 1 medium tomato, sliced Preheat the oven to 400 degrees. Lightly beat the whole eggs and the egg whites together in a medium-size bowl, and season with pepper to taste. Heat the oil in a medium-size nonstick skillet on medium. Add the bell pepper and sauté for 3 minutes. Add the shrimp and pour the egg mixture into the skillet, swirling in the pan to cover the hell pepper. Let set for 1 minute. Place the tomato slices on top. Place in the oven for 5 minutes, or until the eggs are set to desired consistency. Divide the frittata between two plates and serve. ONE SERVING: 293 calories, 37g protein, 9g carbohydrate, 12g fat (3g saturated), 1g fiber Spanish Omelette* 2 whole eggs 4 egg whites ½ lb sliced turkey breast, chopped 8 scallions, sliced (1 c) Black pepper to taste 2 t olive oil 1 medium tomato, cubed Preheat the broiler. Whisk the whole eggs and egg whites together in a medium-size mixing bowl. Stir in the turkey and scallions, and season with pepper to taste. Heat the oil in a medium-size nonstick skillet on medium high. Add the tomato, and sauté for 3 minutes. Let set 1 minute, and then place under the broiler for 5 minutes. Divide the omelette in half, slide out of the skillet, and serve on 2 plates. ONE SERVING: 289 calories, 36g protein, 7g carbohydrate, 11g fat (2g saturated), 1g fiber Spinach and Parmesan Omelette* 2 whole eggs 4 egg whites Black pepper to taste 4 c washed, ready-to-eat fresh spinach (5 oz) 2 t olive oil 2 T Parmesan cheese Preheat the oven to 400 degrees. Lightly beat the whole eggs and egg whites together in a medium-size bowl. Season with pepper to taste. Set a medium-size nonstick skillet over medium heat. Add the spinach and sauté 3 minutes, or until wilted. Stir the cooked spinach into the egg mixture. In the same skillet, heat the oil on medium. Pour the egg mixture into skillet, and let set for 1 minute. Sprinkle with Parmesan, and place in the oven for 3 minutes, or until eggs are set to desired consistency. Serve immediately. ONE SERVING: 184 calories, 17g protein, 3g carbohydrate, 11g fat (3g saturated), 1g fiber Lunch/Dinner Smoked Trout Salad with Field Greens* 6 oz washed, ready-to-eat mesclun or field greens (6 cups) ¾ lb smoked trout 2 ½ T walnut pieces (1 oz) 2 t olive oil Black pepper to taste Place the mesclun on individual dishes. Flake trout into ½-inch pieces and place on top of the mesclun. Sprinkle with the walnuts, and drizzle with the oil. Season with pepper to taste and serve. ONE SERVING: 342 calories, 31g protein, 5g carbohydrate, 22g fat (4g saturated), 77mg cholesterol, 60mg sodium, 2g fiber Chopped Salad with Roasted Chicken* 2 celery stalks, chopped into ¼ inch pieces (1 c) 1 medium-size green bell pepper, chopped into ¼ inch pieces (1 c) 10 large red-leaf lettuce leaves, sliced into ¼ inch pieces (4 c) 6 to 8 broccoli florets, chopped into ¼ inch pieces (1 c) ¼ c no-sugar-added oil and vinegar dressing 2 scallions, sliced into ¼ inch pieces (1/4 c) ½ lb roasted chicken breast, skin removed and meat cut into ¼ inch pieces Place the celery, bell pepper, lettuce, and broccoli in a medium-size bowl. Add the dressing and toss. Add the scallions and chicken, and toss again. Divide between 2 plates and serve. ONE SERVING: 401 calories, 40g protein, 14g carbohydrate, 23g fat (4g saturated), 96mg cholesterol, 329mg sodium, 2g fiber Salmon Balsamico on Field Greens* 2 t olive oil ½ lb salmon fillet Black pepper to taste ½ c balsamic vinegar 2 c peeled and diced jicama 4 c washed, ready-to-eat mesclun salad or field greens 2 T no-sugar-added oil and vinegar dressing Heat the oil in a small nonstick skillet on medium high. Rinse salmon and pat dry with a paper towel. Sauté the salmon 3 minutes; turn and brown 3 more minutes, or longer if salmon is more than 1 inch thick. Sprinkle the cooked salmon with pepper to taste, and set aside. Add the vinegar and jicama to the skillet and reduce about 1 minute, or until the liquid is syrupy. Divide the greens between 2 plates and toss with the salad dressing. Place the salmon on top of the greens. Spoon the glaze and jicama cubes on top and serve. ONE SERVING: 365 calories, 30g protein, 16g carbohydrate, 20g fat (3g saturated), 80mg cholesterol, 158mg sodium, 6g fiber Herbed Chicken Caesar Salad* 2 T walnuts (1/2 oz) 6 medium-size garlic cloves, crushed (divided) 2 t dried oregano ¼ t black pepper Grated rind from 1 lemon (1/2 T) 2 T freshly squeezed lemon juice, divided (1 lemon) 2 egg whites ½ lb boneless, skinless chicken breast Olive oil spray 4 anchovies, mashed (optional) 4 t Worcestershire sauce 4 t olive oil 1 small head romaine lettuce, washed and cut into pieces (about 6 c) 4 slices red onion (1/2 c) 2 T Parmesan cheese Preheat the broiler. Line a baking tray with foil. Place the walnuts on tray and broil 1 minute, or until toasted. (Watch carefully to keep from burning). Combine 2 garlic cloves, the oregano, pepper, grated lemon rind, and ½ T of the lemon juice in a small bowl. In a separate bowl, whisk the egg whites lightly until just frothy. Dip the chicken into the egg whites, and then roll in the garlic-lemon mixture. Spray the foil-lined baking tray with olive oil. Place the coated chicken on the baking tray, and broil about 5 inches from the beat for 5 minutes. Turn and broil another 5 minutes. Remove from oven. To make the dressing, place the anchovies, remaining lemon juice, 4 crushed garlic cloves, Worcestershire sauce, and olive oil in the bowl of a food processor and blend thoroughly, scraping the down the sides several times. Alternatively, mix the ingredients together by hand, mashing the anchovies and garlic to blend well. Place the lettuce in a salad bowl and toss with half the dressing. Divide the salad between 2 plates, add the walnuts, and top with onion slices. Sprinkle with Parmesan cheese. Cut chick into thin slices and place on top. Spoon the remaining dressing over the top and serve. ONE SERVING (with anchovies): 442 calories, 48g protein, 11g carbohydrate, 24g fat (5g saturated), 101mg cholesterol, 708mg sodium, 1g fiber Hollywood Cobb Salad* 2 c finely sliced dark green lettuce 1 c finely sliced chicory or curly endive 2 medium tomatoes, cut into large dice (2 c) ½ lb cooked skinless chicken breast, cut into 1-inch cubes ½ small ripe avocado, pitted, peeled, and cubed (1/2 c) 2 T freeze-dried chives 2 T no-sugar-added oil and vinegar dressing Arrange the lettuce and chicory lettuce in 2 shallow bowls or on 2 plates. Arrange the tomatoes, chicken, and avocado in rows over lettuce. Sprinkle with the chives, drizzle with dressing, and serve. ONE SERVING: 360 calories, 37g protein, 11g carbohydrate, 19g fat (3g saturated), 5g fiber Shrimp Scampi* 2 t olive oil 6 medium-size garlic cloves, crushed ½ c dry red vermouth 1 c diced tomatoes ¾ lb large shrimp, shelled and deveined ½ c chopped fresh parsley Several drops hot pepper sauce Black pepper to taste Heat the olive oil in a medium-size nonstick skillet on medium high. Sauté the garlic for a few seconds, then add the red vermouth and tomatoes. Cook 5 minutes. Add the shrimp and parsley, and cook 2 to 3 minutes until the shrimp are pink. Season with hot pepper sauce and pepper to taste. Divide between 2 plates and serve. ONE SERVING: 297 calories, 37g protein, 10g carbohydrate, 8g fat (1g saturated), 260mg cholesterol, 282mg sodium, 0g fiber Asian Ginger Salmon* Olive oil spray ¾ lb salmon fillet Black pepper to taste 2 T low-salt soy sauce 2 T water 2 T chopped fresh ginger Heat a nonstick skillet on medium high, and spray with olive oil. Add the salmon and brown 2 minutes. Turn, pepper the cooked side, then brown the second side for 2 minutes. Lower the heat and sauté for 5 minutes. Combine the soy sauce, water, and ginger in a small bowl. Remove the salmon from skillet, add the soy sauce mixture to the skillet, and cook several seconds. Divide the salmon between 2 plates and spoon the sauce over the salmon. ONE SERVING: 310 calories, 43g protein, 2g carbohydrate, 12g fat (3g saturated), 120mg cholesterol, 714mg sodium, 0g fiber Pan-Glazed Balsamic Chicken* Olive oil spray ¾ lb boneless, skinless chicken breast Black pepper to taste ½ c good quality balsamic vinegar ¼ c pinenuts 1 T Dijon mustard Heat a medium-size nonstick skillet on medium high, and spray with olive oil. Brown the chicken for 3 minutes, turn, and cook for another 3 minutes. Remove from the heat and cover with a lid; let sit for 3 minutes. Remove the chicken to a plate, sprinkle with pepper to taste, and cover with a plate or foil to keep warm. In the same skillet, add the vinegar and pine nuts. Let cook on medium high to reduce – about 30 seconds, or until about half the amount of liquid remains. Add the mustard and mix well to make a smooth glaze. Return the chicken to the skillet, turning to coat both sides with the glaze. Cook another minute, then divide between 2 plates to serve, and spoon any remaining glaze on top. ONE SERVING: 378 calories, 54g protein, 4g carbohydrate, 11g fat (g saturated), 144mg cholesterol, 306mg sodium, 0g fiber Chicken with Fresh Herbs* 2 (6 oz) boneless, skinless chicken breasts 2 T fresh tarragon or 2 t dried 2 scallions, sliced 2 medium-size button mushrooms 2 T non-fat plain yogurt Black pepper to taste Olive oil spray Holding the chicken breast flat with the palm of your hand, make a horizontal slit in each breast. It should be deep enough to form a pocket the length of the chicken breast. In a good processor or by hand, chop the tarragon, scallions, and mushrooms together. Add the yogurt and blend well. Season with pepper to taste. Pepper the inside slits of the chicken. Spoon the herb stuffing into the slit. Gently press the chicken breast together to close the slits. Set a medium-size nonstick skillet over medium-high heat, and spray with olive oil. Brown the chicken breasts for 2 minutes on each side, seasoning each cooked side with pepper. Lower the heat to medium, cover with a lid, and cook 6 more minutes. Serve hot. ONE SERVING: 309 calories, 55g protein, 2g carbohydrate, 10g fat (2g saturated), 144mg cholesterol, 138mg sodium, 0g fiber Steak au Poivre* 2 (5 oz) beef tenderloin steaks 1 T cracked black pepper 4 t olive oil 2 T cognac or brandy 1 T heavy whipping cream Cover the steaks with the cracked pepper, pressing it into the meat with the palm of your hand. Heat the oil in a nonstick skilled on medium high. Brown the steaks for 4 minutes. If the steaks are browning too quickly, reduce the heat to medium. Turn, and brown second side for 2 minutes, or until a meat thermometer registers 140 degrees. Remove the steaks to 2 plates. Add the cognac to the hot pan, scraping up the brown bits as it cooks. Add the cream and mix well. Taste and adjust seasoning if necessary. Spoon the sauce on top of the steaks and serve. ONE SERVING: 376 calories, 30g protein, 2g carbohydrate, 24g fat (8g saturated), 98mg cholesterol, 81mg sodium, 0g fiber Pesto Chicken* ¾ lb boneless, skinless chicken breast ¼ c pesto Black pepper to taste Remove all visible fat from the chicken and pound the breast flat with the palm of your hand or a heavy skillet to about ½ inch thick. Set a nonstick skillet over medium high heat and add the chicken. Brown 2 minutes on each side, seasoning the cooked sides with pepper. Lower the heat to medium and sauté another minute. Spoon the pesto over the chicken. Remove the pan from heat. Cover, and let sit for 1 minute. Divide the chicken and serve. ONE SERVING: 430 calories, 57g protein, 2g carbohydrate, 20g fat (5g saturated), 1g fiber Grilled Scallops Parmigiana* ¾ lb fresh scallops, rinsed ¼ c white wine 2 t olive oil 4 c washed, ready-to-eat fresh spinach ¼ c grated Parmesan cheese Black pepper to taste Preheat the oven to 350 degrees. Place the scallops in a small baking dish just large enough to hold the scallops in one layer. Add the wine, tossing to coat the scallops. Bake for 15 minutes. While the scallops are baking, heat the oil in a medium-size nonstick skillet on medium high. Add the spinach. Sauté 2 to 3 minutes, or until wilted. Spoon onto 2 dinner plates. Remove the scallops from the oven and turn on the broiler. When the broiler is hot, sprinkle Parmesan cheese over the scallops and place under broiler for 1 minute, or until golden. Watch them carefully, as they will brown very quickly. Season with pepper to taste. Spoon over the spinach and serve. ONE SERVING: 286 calories, 37g protein, 9g carbohydrate, 10g fat (3g saturated), 63mg cholesterol, 573mg sodium, 4g fiber Sole Amandine* ¾ lb sole fillet 4 t olive oil Black pepper to taste 2 T slivered almonds 2 T freshly squeezed lemon juice (1 lemon) 2 T freshly chopped parsley (optional) Rinse the sole and pat dry with a paper towel. Heat the oil in a medium size nonstick skillet on medium high. Sauté the fish for 2 minutes on each side. Remove to 2 plates, season with pepper to taste, and cover with foil to keep warm. Add the almonds to the same skillet and sauté until slightly golden, about 1 minute. Sprinkle the fish with lemon juice, almonds, and parsley, and serve. ONE SERVING: 264 calories, 28g protein, 4g carbohydrate, 17g fat (2g saturated), 60mg cholesterol, 98mg sodium, 1g fiber Seared Sesame Tuna* 10 oz fresh tuna steak 2 T sesame seeds 4 t olive oil Black pepper to taste Rinse the tuna and pat dry with a paper towel. Spoon the sesame seeds over both sides of the tuna, pressing the seeds into the fish with the back of a spoon. Heat the oil in a wok or a nonstick skillet on high. When the oil begins to smoke, add the tuna. Brown for 1 minute, then turn. Brown another minute, then lower the heat to medium high. Cook another 3 to 4 minutes. Season with pepper to taste. The tuna should be seared outside and just barely warm inside. Immediately remove from the pan to slow the cooking process. Cut the tuna in half, divide between 2 plates, and serve. ONE SERVING: 353 calories, 36g protein, 1g carbohydrate, 23g fat (4g saturated), 53mg cholesterol, 60mg sodium, 0g fiber Sole in a Pouch* 10 oz thin fish fillet (sole or snapper) 2 (10 in) squares foil Black pepper to taste 1 c sliced mushrooms (3 oz) ½ c diced and drained sun-dried tomatoes ½ t dried thyme ¼ c dry white wine or fat-free, low-salt chicken broth Preheat the broiler. Line a baking tray with foil and place in the oven about 5 inches from the broiler to heat. Place the foil squares on the counter, and center the fish on each piece. Season with pepper to taste. Spread the mushrooms and sun-dried tomatoes over the fish. Sprinkle with the thyme, and pour the wine or chicken broth on top. Fold the edges of the foil together, making sure they are tightly sealed to keep from leaking. Place the packets on a baking tray and broil 15 minutes. Serve the fish in the pouch or remove to plates and spoon the sauce and vegetables on top. ONE SERVING: 213 calories, 31 g protein, 6g carbohydrate, 6g fat (0g saturated), 152mg cholesterol, 169mg sodium, 2g fiber Chicken Parmesan* Olive oil spray ½ lb boneless, skinless chicken breast, visible fat removed Black pepper to taste ½ c no sugar added, nonfat pasta sauce 2 T grated Parmesan cheese Set a medium-size nonstick skillet over medium high heat. Spray with olive oil, and brown the chicken 2 minutes on each side. Season each cooked side with pepper to taste. Add the pasta sauce and simmer for 4 minutes. Sprinkle with Parmesan cheese, cover with a lid, and let sit 1 minute. Divide between 2 plates and serve. ONE SERVING: 248 calories, 39g protein, 4g carbohydrate, 9g fat (3g saturated), 100mg cholesterol, 390mg sodium, 1g fiber Glenn’s Easy Pollo Cubano** 4 boneless, skinless chicken breasts (1 lb total) ½ c fresh lime juice (about 4 large limes) 2 shallots, minced 2 ½ T chopped fresh tarragon 2 ½ T chopped fresh cilantro ½ t salt ¼ t black pepper ½ c dry sherry 1 T red-pepper flakes 3 bay leaves Place chicken breasts in a shallow nonaluminum dish and add ¼ c lime juice. Toss lightly, cover and marinate for 30 minutes in the refrigerator. Drain and reserve marinade. In a small bowl, combine shallots, ½ T tarragon, ½ T cilantro, ¼ t salt and black pepper. Spread 2 t of the mixture at the base of each breast and roll the breasts up. Using two pieces of butcher’s string, one running horizontally and on vertically, tie each breast into a package. In a poacher or straight-sided skillet, combine 1 qt water, remaining ¼ c lime juice, reserved marinade, remaining 2 T tarragon, remaining 2 T cilantro, sherry, red-pepper flakes, cover and poach gently for 20 to 25 minutes, or until the breasts are no longer pink inside. Serves 4. ONE SERVING: 216 calories, 31g protein, 7g carbohydrate, 4g fat, 82mg cholesterol, 346mg sodium Grilled Mustard Chicken** ¼ c Dijon mustard ¼ c coarse-grain (stone-ground) mustard ¼ c German mustard ¼ c white vinegar 1/3 c apple juice 1 ½ T fresh lemon juice ¼ t grated lemon zest 1 shallot, peeled and thinly sliced 1 clove garlic, minced black pepper vegetable oil for brushing grill 4 boneless, skinless chicken breasts (1 lb total) In a shallow nonaluminum dish, combine mustards, vinegar, juices, zest, shallots, garlic, and pepper. Add chicken and turn to coat. Cover and marinate 2 hours in the refrigerator, turning occasionally. Shortly before serving, prepare a charcoal fire or pre-heat a gas grill. Remove chicken from marinade, discard marinade, and cook chicken on a lightly oiled grill for about 3 to 4 minutes per side, or until no longer pink inside. Serves 4 ONE SERVING: 164 calories, 30g protein, 1g carbohydrate, 4g fat, 82mg cholesterol, 123mg sodium Roasted Salmon with Mustard Crust** 4 6 oz salmon steaks, about 1” thick, rinsed and patted dry salt and freshly ground black pepper 3 T Provencal, green peppercorn, or other flavored mustard fresh lemon juice 2 t chopped fresh dill, basil, or parsley for garnish Preheat over to 500 degrees F. Place a large castiron skilled or other heavy-bottomed ovenproof skillet over high heat until smoking. Season salmon steaks with salt and pepper and spread them with 1 ½ T mustard. Place the steaks, mustard-side down, into the dry, smoking skillet and cook them for 2 minutes without turning or touching. Meanwhile, spread remaining 1 ½ T mustard on the top sides of the steaks. Carefully flip them and transfer the entire skillet to the oven. Bake for 6 to 8 minutes, or until flesh is opaque. Remove the skillet from the oven and transfer the steaks to serving plates. Squeeze lemon juice over the steaks and sprinkle them with fresh herbs. Serves 4. ONE SERVING: 245 calories, 36g protein, 1g carbohydrate, 10g fat, 63mg cholesterol, 229mg sodium Thin Salmon Scallops with Herb Dressing** ¼ c fromage blanc or low-fat plain yogurt 1 T fresh lemon juice 2 ½ t olive oil 1 ½ t red-wine vinegar or to taste ¼ t Worcestershire sauce 1 ½ t chopped fresh parsley 1 ½ t chopped fresh chervil or dill ½ t finely chopped fresh basil or ¼ t dried ¼ t finely chopped fresh tarragon or pinch dried salt and freshly ground black pepper 1 lb fillet of salmon, skinned sprigs fresh tarragon, dill or chervil In a small bowl, whisk together fromage blanc or yogurt, 2 T warm water, lemon juice, 1 ½ t oil, red-wine vinegar, Worcestershire sauce, herbs, and salt and pepper to taste. (The sauce can be made ahead, covered and refrigerated for up to 8 hours.) Preheat oven to 500 degrees F. Line a baking sheet with aluminum foil and brush with remaining 1 t oil. Place salmon on a cutting board. With a sharp knife, slice across the grain into ¼-inch thick slices. Lay salmon slices on the baking sheet, making sure that they don’t overlap, and season with salt and pepper. Bake the salmon for 1 ½ to 2 minutes, or just until fish flesh is opaque. Place 1 T sauce over each serving, spreading it out with the back of a spoon. Garnish with sprigs of fresh tarragon, dill or chervil. Serves 4. ONE SERVING: 201 calories, 25g protein, 2g carbohydrate, 10g fat, 45mg cholesterol, 66mg sodium Catfish en Papillote with Lime and Chives** 1 4 oz catfish fillet salt and freshly ground black pepper 1 t butter, softened 2 t chopped fresh chives or scallion tops ½ t fresh thyme or lemon thyme leaves or ¼ t dried 1 sprig flat-leaved parsley 3 thin lime slices Preheat oven to 400 degrees F. Cut a round parchment paper or aluminum foil to a diameter at least 3 inches greater than the length of the fillet. Season fillet lightly on both sides with salt and pepper and place it, with the side that has silvery connective tissue facing down, on one half of the parchment. If the fillet has a thin tail end, fold it under so that the fish has uniform thickness. Spread butter over the surface of the fillet and sprinkle with chives or scallions, thyme and parsley. Arrange lime slices over it. Fold the parchment or foil over the fish and seal: starting at one end, make a series of small, overlapping folds, pressing each one flat to make a border all around, pressing out excess air as you reach the end. Place the packet on a baking sheet and bake for 15 minutes, or until the paper is puffed and lightly browned. Transfer the packet to a plate and cut it open at the table, folding the cut edges under. Serves 1. ONE SERVING: 174 calories, 21g protein, 2g carbohydrate, 9g fat, 76mg cholesterol, 113mg sodium Baked Bluefish au Poivre** 4 4 oz bluefish fillets, skinned 4 T fresh lemon juice 1-2 large cloves garlic, smashed 1 t olive oil salt to taste 1 T cracked black peppercorns 4 parsley sprigs plus more for garnish lemon slices for garnish Preheat oven to 450 degrees F. Place fillets on a 9 by 13 inch baking dish. Spoon 2 T lemon juice over the fillets and rub with garlic and ½ t oil. Season lightly with salt and press 1 ½ t peppercorns into them. Turn over and repeat on the other side, using the remaining 2 T lemon juice, garlic, ½ t oil, salt and 1 ½ t peppercorns. Place a sprig of parsley and a piece of garlic under each fillet. Bake for 8 to 10 minutes per inch of thickness, or until the fish flesh is opaque. Transfer to a platter and spoon on any pan juices. Garnish with lemon slices and parsley sprigs. Serves 4. ONE SERVING: 153 calories, 23g protein, 3g carbohydrate, 6g fat, 44mg cholesterol, 90mg sodium Spicy Grilled Chili Steak** 2 t cumin seeds 2 large cloves garlic, mashed 1 medium-sized onion, thinly slices ¼ c finely minced fresh cilantro 1 T chili powder 1 T finely minced fresh oregano or 1 t dried ¼ c olive oil 3 T fresh lime juice 1 T reduced sodium soy sauce 1 ½ t red-pepper flakes 2 lean shell steaks, about 1 ½” thick, trimmed of fat (3-3 ½ lbs total) oil for brushing grill salt and freshly ground black pepper Roast cumin seeds by placing them in a heavy bottomed, dry skillet over medium heat. Shake the pan back and forth until the seeds become fragrant, about 1 minute. In a small bowl, combine cumin, garlic, onions, cilantro, chili powder, oregano, olive oil, lime juice, soy sauce, and red-pepper flakes and whish until well blended. Place steaks in a heavy plastic bag, pour the oil mixture over them and seal the bag. Place in the refrigerator and marinate overnight, turning the steaks several times in the marinade by turning the bag over every few hours. Prepare a charcoal grill or preheat a gas grill. Remove the steaks from the bag, brushing off most of the marinade. When the coals are white-hot but not flaming, brush the grill with oil and place the steaks over the coals. Grill 4 minutes per side for medium-rare. When steaks are done, season with salt and pepper, transfer to a carving board, and cut crosswise into thin slices. Serves 8. ONE SERVING: 287 calories, 39g protein, 3g carbohydrate, 12g fat, 114mg cholesterol, 143mg sodium
	2003/12/29, 10:11 AM Very helpful post. I found myself searching all over the place for one of these recipes just yesterday. This should be a big help to a lot of people.
rpacheco Posts: 3,770 Joined: 2001/12/13	2003/12/29, 12:04 PM Thanks Mike...very helpful indeed! -------------- **_Robert_** Pain is temporary; glory is forever!
gawdess Posts: 35 Joined: 2003/12/23	2004/01/02, 09:33 AM Thanks Mike!
Carivan Posts: 8,542 Joined: 2002/01/20	2004/01/02, 11:15 AM Your a great man Mike, Just printed it and put it in my 3 ring binder. -------------- "A will finds a way" Ivan Montreal Canada
azredhead57 Posts: 1,651 Joined: 2003/04/11	2004/01/02, 04:38 PM Great idea, thanks for doing all the work. -------------- ~Victoria~ ...Do not be discouraged; everyone who got where he is, started where he was.--anon ...There are no shortcuts to any place worth going.--Beverly Sills