phase 1 meals for 9 days

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tofuturkey11...

Joined: Feb 09
Posts: 17

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Posted: 01 Mar 2009, 19:25
Hi, I created a meal schedule for phase 1 and organized all the recipes for it. I wanted to post it for those who aren't sure how to start the fat smash diet because, the hardest part is knowing what to eat! All the recipes were from the book or from this website and from here: http://www.3fatchicks.com/forum/archive/index.php/f-212.html


Phase 1
OK:
Brown rice – 2 cups
Milk – 2 cups low-fat or skim soy
Oatmeal – 1 cup
Yogurt – 6oz x2
Egg whites – 4
Tea – 2 cups herbal

NO:
White rice, meat, fish, cheese, bread, raisins, nuts, dried or preserved fruits, candy/popcorn/chips, ice cream, alcohol, juice, soda – regular or diet, coffee, sports drinks, milkshakes, whole eggs or yolks, fried food, fast food

30 minutes of cardio five days a week

Day 1:
Breakfast – ½ cup oatmeal w/some milk (no more than 1 cup), 1 cup raspberries
Big Snack – apple, grape, celery salad w/yogurt (no more than 6 oz)
Lunch – spinach and strawberry salad
Small snack – mashed cauliflower with garlic
Dinner – curried chickpeas and spinach
Late snack – tofu spinach dip w/vegetables


Day 2:
Breakfast – ½ cantaloupe, 6 oz cup low-fat yogurt, 1 cup fresh OJ
Big Snack – baked sweet potato fries
Lunch – Vigorous vegetable soup pg. 64
Small snack – tofu spinach dip w/vegetables
Dinner – Indian Dahl (lentils) w/1 cup brown rice
Late snack - fruit

Day 3:
Breakfast – 4 egg whites, ½ red grapefruit, 1 cup low-fat milk
Big Snack - grilled vegetable platter pg. 72
Lunch – Mexican rice 1 – 1 ½ cup
Small snack - toasted chickpeas
Dinner – Lentils with grilled mushrooms, asparagus, and asparagus broth pg. 68
Late snack - Marinated rice vinegar cucumber salad


Day 4:
Breakfast – 1 cup oatmeal w/some milk and fruit
Big Snack – chilled asparagus with rosemary and lemon vinaigrette pg. 74
Lunch - grilled portabella mushrooms
Small snack - tropical dessert (pina colada yogurt w/strawberries)
Dinner – vegetarian chili
Late snack – fruit smoothie

Day 5:
Breakfast – breakfast parfait
Big Snack – fruit smoothie
Lunch – mixed salad
Small snack - tasty tomatoes pg. 76
Dinner – eggplant stew
Late snack – oatmeal cookie

Day 6:
Breakfast – strawberry, banana shake
Big Snack – hummus and vegetables
Lunch - Thai pea soup
Small snack – oatmeal cookie
Dinner – fried rice
Late snack – fruit smoothie

Day 7:
Breakfast – Gourmet omelet
Big Snack – green bean salad pg. 62 (small)
Lunch – International stew
Small snack – hummus with vegetables
Dinner – Indian recipe – eggplant with tomatoes and onions w/ ½ to 1 cup brown rice
Late snack – fruit and little yogurt

Day 8:
Breakfast – 1 cup oatmeal w/fruit
Big Snack – mashed cauliflower with garlic
Lunch – garbanzo and rice salad
Small snack - yogurt
Dinner – veggie cassoulet
Late snack - salsa w/celery

Day 9:
Breakfast – huevos rancheros
Big Snack – spiced hominy
Lunch – corn and black bean salad
Small snack – berry yogurt muesli
Dinner – rice and tomato stuffed peppers
Late snack – oatmeal cookie

Extra meal ideas:
Asian vegetable bowl (soup)
simple broccoli stir fry
Lentil soup
corn salad pg. 70
Ranchero soup (vegetable soup)
carrot soup pg. 66
cabbage soup
spaghetti squash with chunky marinara sauce
black beans and rice
1 6oz low-fat yogurt w/banana (snack)
Rosemary-onion beans



Phase 1 Recipes
BREAKFAST
Gourmet omelet
2 to 3 Mushrooms (sliced)
Qtr. of an Onion (diced)
Half a Roma Tomato (diced)
Qtr. of a Bell Pepper (fine chopped)
Dried Basil Leaves
Dash of Garlic
Molly McButter Powder/Seasoning
Mrs. Dash Table Blend
White Pepper if you don’t have it no problem jus use regular black pepper
Egg Whites (I used All Whites Brand)

1) I sprayed a small amount of Pam Olive Oil into small sauce pan warmed pan in med high heat.
2) Added Mushrooms, Onions, Bell Peppers, Dried Basil Leaves, Garlic and Molly McButter cooked for about 4 minutes or so then added about 2 tbs of water...Sautéed them until they became crystallized...then add tomatoes and simmer.
3) add egg whites to frying pan. Cook. Add dash of Molly McButter, Mrs. Dash and white pepper.

Strawberry and Banana Milk Shake
A milk shake you can enjoy during Phase 1 Fat Smash.
Ingredients
• 1/2 cup soy milk
• 1 cup strawberry/banana yogurt
• 1/2 cup whole frozen strawberries (approx 7 whole)
Directions
1. Put everything into a blender - blend until thick and creamy.

Fruit smoothie *check snack section*

Huevos Rancheros
Ingredients
• 2 large egg whites
• 1/2 cup black beans
• (1/2 cup brown rice, cooked)
• 3/4 cup ready-cut tomatoes, canned
• 3 tbsps salsa
Directions
1. In a medium saucepan add black beans and canned tomatoes together and cook through. Remove and place in bowl for further use.
2. Clean out saucepan spray with non-stick spray. In bowl scramble egg whites and whole egg with a little milk.
3. Put eggs in heated saucepan. Begin to make omelette.
4. When almost done add in rice, beans and tomato mixture and top with one slice of cheese.
5. Fold over other half to make omelette.
6. Remove and place on plate top with favorite salsa.

Breakfast Parfait
Creates a visually stunning, delicious and healthy breakfast.
Ingredients
• 1 6 oz container flavored yogurt, low fat
• 1/2 cup halves strawberries
• 3/4 cup bran flakes
• 1/2 cup blueberries
Directions
1. Mix all the ingredients together and enjoy.
2. To create a layered look, use a ice cream dish and layer each ingredient in the dish.

Berry yogurt muesli *under snack section*


LUNCH/DINNER MEALS
Green bean salad
Pg. 62 4-6 servings
1 lb fresh green beans
10 cherry tomatoes
1 yellow bell pepper, julienned
½ cup chopped green bell pepper
¼ cup chopped fresh parsley

Dressing:
1 tsp Dijon mustard
¼ cup olive oil
¼ cup fresh lemon juice
¼ tsp pepper
1/8 tsp salt

Cook green beans about 4 min (until slightly crisp)
Combine dressing ingredients, then add salt/pepper, stir again


Vigorous Vegetable Soup
Pg. 64 4 servings
1 medium zucchini chopped
1 cup chopped mushrooms
1 medium onion, diced
7 large carrots, diced
4 celery stalks, diced
1/2 cup green beans
1 tbsp. – ½ can tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 sprig rosemary
1 tsp dried thyme
1 bay leaf
¼ tsp crushed red pepper flakes
1 10 oz package frozen green peas, thawed
3 14.5 oz cans low-fat, low sodium beef broth (or vegetable broth)
3 cups water

Directions:
In a large saucepan sprayed with nonstick cooking spray, sauté carrots, onions and garlic over low heat for about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt, and bring to a boil. Lower the heat, cover, and simmer for around 15 minutes or until beans are tender. Lastly, stir in the zucchini, peas and continue to heat soup for 3-4 minutes. Remove bay leaf, rosemary before serving.


Carrot Soup
Pg. 66 4 servings
1 tsp butter
10 carrots, chopped
1 small onion, chopped
5 cups (40 oz) vegetable broth or beef broth
3 tsp curry powder
¼ cup brown rice (optional)
1 tbsp minced ginger
2 cloves garlic, minced
Sprig parsley
Bay leaves
Salt/pepper

Melt butter in medium skillet. Add carrots and onion and sauté until soft, approximately 10-15 minutes. Add remaining ingredients, bring to boil, simmer 30-40 minutes. Remove parsley and bay leaves, then puree. Serve hot or cold.


Lentils with grilled mushrooms, asparagus, and asparagus broth
Pg. 68, 4 servings
2 cups mushrooms
3 tbsp olive oil
3 cups cooked lentils
1 clove garlic, minced
1 cup steamed and chopped asparagus
2 tbsp fresh basil, cut into chiffonade (thin strips)
Salt/pepper to taste

For asparagus broth:
2 tsp olive oil
¼ cup each diced carrot, onion, celery
2 cloves garlic, whole
2 tbsp white wine
½ cup asparagus ends, roughly chopped (use leftover woody ends of stems that are not used above)
3 cups vegetable broth
1 bay leaf
Basil stems (from basil above)
Salt/pepper to takes

Broth: heat olive oil over medium heat, sweat carrots, onion, celery, garlic about 2 minutes. Add wine, add asparagus ends, broth, bay leaf, basil stems. Simmer 20 minutes, strain.

Toss mushrooms w/2 tbs olive oil, grill on medium heat for 2 min per side (or oven roast for 10 min at 400 deg.), slice. Heat 1 tbsp olive oil in sauté pan over high heat, add garlic, sweat. Add lentils, mushrooms, asparagus, cook 1 minute over high heat. Add broth, bring to simmer, heat through until all ingredients are hot. Add basil, season to taste.


Corn salad
Pg. 70, 4 servings
3 portobello mushrooms, chopped
1/3 cup balsamic vinegar
1/3 cup olive oil
4 tsp water
Pinch of brown or white sugar
½ pound sweet yellow corn
1 cup grape tomatoes, halved
1 medium onion, chopped
¼ to ½ pound of baby lettuce
1 bell pepper, chopped
½ cup chopped parsley
½ cup chopped chives
Salt/pepper

Marinate mushrooms for 45 minutes in vinegar, olive oil, water, sugar. Mix corn tomatoes, onion, lettuce, pepper, parsley, chives, salt, pepper in large bowl. Drizzle mushrooms over salad.


Grilled vegetable platter
Pg. 72 4 servings
2 yellow bell peppers
2 red bell peppers
3 zucchini, halved lengthwise
3 squash, halved lengthwise
18 asparagus spears
4 tomatoes

Dressing:
¾ cup olive oil
3 tbsp balsamic vinegar
2 cloves garlic, minced
1 tsp fresh lemon juice
Pinch dried basil
Pinch dried oregano
Salt/pepper
-mix together

Slice vegetables, grill over medium heat until slightly charred. Cook zucchini and squash about 4 minutes on each side. Cook asparagus for about 5 min total. Cook tomatoes for about 3 minutes on each side. Drizzle dressing over.

Garbanzo and Rice salad (fatsecret.com)
• 2 cups brown rice
• 2 cups garbanzo beans
• 2 cups chopped green pepper
• 1 cup chopped or sliced tomato
• 1/2 cup chopped red onion
• 4 tbsps red wine vinegar
• 1/2 tsp dill


Vegetarian Chili
Ingredients
• 1 medium onion, chopped
• 2 cloves garlic, chopped
• 16 oz diced tomatoes
• 32 oz black beans
• 8 oz corn
• 2 tbsps chili powder
• 2 tbsps cumin
• 1 dash salt
• 1 cup water
• 1/4 tsp red pepper
• 1 dash pepper
Directions
1. Sauté onions and garlic in large saucepan sprayed with non stick spray until tender.
2. Add cans of diced tomatoes, black beans (or kidney beans) with liquid, corn (optional) and water, and cook on medium heat.
3. Add chili powder, cumin, salt and pepper to taste. Add ground red pepper for a spicier flavor.
4. Simmer uncovered for about 20-30 minutes until desired consistency - enjoy over brown rice if permitted.


Eggplant Stew
Ingredients
• 1 peeled eggplant, cubed
• 1 cup pieces or slices mushrooms
• 16 oz stewed tomatoes
• 1 cup water
• 1 tsp ground thyme
• 2 cloves garlic, chopped
• 1 tsp salt
• 1 tsp pepper
• 1 tsp ground oregano
• 1 tsp ground basil
Directions
1. In a large pot, spray with non stick spray. Sauté garlic, eggplant and mushrooms over medium heat until tender.
2. Add stewed tomatoes, water and seasonings. Bring to boil.
3. Turn down heat and simmer uncovered for 20 to 30 minutes until desired consistency.
4. Enjoy by itself or over brown rice or cooked spaghetti squash.
5. Note: great for Fat Smash Phase 1.


Mixed Salad
Ideal tasty salad that is really healthy.
Ingredients
• 4 pieces whole Portobello mushrooms
• 3 tbsps balsamic vinegar
• 2 tbsps olive oil
• 1/8 cup water
• 1 lb yellow sweet corn
• 3 medium whole tomatoes
• 1 large onion, chopped
• 1 large yellow pepper, chopped
• 1 head cos (romaine) lettuce
• 1/2 cup parsley, chopped
• 1/2 tsp salt
Directions
1. In a small bowl, combine the olive oil, vinegar, water and salt and marinate well.
2. Mix the mushrooms, onion, corn, parsley, lettuce and parsley separately.
3. Pour the marinade over the salad and mix well.
4. Note: great recipe for Fat Smash.

Toasted Chickpeas
A great snack, especially for those on a healthy diet.
Ingredients
• 16 oz chickpeas (garbanzo beans)
• 1 dash salt
• 1 tsp olive oil
Directions
1. Heat a medium skillet over medium heat.
2. Add a small amount of olive oil (optional) to the skillet to help the toasting process.
3. Rinse and drain the chickpeas.
4. Add the chickpeas to the skillet.
5. Heat on medium until dried/toasted. About 15 minutes.
6. Season with salt or any other seasonings you may desire.
7. Note: great snack for Fat Smash.

Fried Rice
Fried brown rice and vegetables.
Ingredients
• 1 cup brown rice, cooked
• 2 large egg whites
• 8 oz mixed vegetables, fresh or frozen
• Tofu
• Green onion
• Onion
• Green peas, frozen carrots
• 1 tbsp extra virgin olive oil
Note: If too dry try adding a little soy sauce or some chicken broth.

Spinach and Strawberry Salad
A great fresh flavored salad.
Ingredients
• 2 packages fresh spinach
• 16 oz strawberries, sliced
• 1 tbsp olive oil
• 1/4 cup vinegar
• 0.42 oz splenda (12 g)
• 1/4 tsp paprika
Directions
1. In a large non-reactive bowl (like glass, stainless steel or enamel), toss the fresh spinach and strawberries.
2. In a small non-reactive bowl, whisk together the oil, vinegar, Splenda and paprika.
3. Pour over the spinach and strawberries, and toss to coat.

Curried Chickpeas and Spinach
Great vegetarian dish, serve with rice.
Ingredients
• 2 tbsps olive oil
• 2 medium onions
• 1/2 tsp cumin
• 1/4 cup tomato paste
• 425 g canned chickpeas, drained and rinsed
• 250 g baby spinach, roughly chopped
Directions
1. Heat oil in a pan and cook onions until glassy
2. Add cumin, tomato paste, salt, pepper and sugar. Stir over medium heat for 5 minutes.
3. Add chickpeas and spinach. Reduce heat, cover and simmer for 20- 30 minutes, stirring occasionally.

Thai Pea Soup
Serves 6
Delicious soup with Asian flavors.
Ingredients
• 3 cups vegetable stock
• 3 cloves garlic, crushed
• 1 tsp curry powder
• 2 tbsps mint, chopped
• 1 package frozen peas
• 1/2 tsp mustard seeds
• 1 tsp canola oil
• 1 dash salt to taste
• 1 dash pepper to taste
Directions
1. Boil stock in a large pan over high heat
2. Add garlic, curry paste and mint. Reduce heat, cover and simmer for 5 minutes.
3. Add peas and cook for 5 minutes.
4. Transfer into a blender and puree until smooth.
5. Season with salt and pepper.
6. Heat oil in a heavy nonstick skillet over medium high heat. Sauté mustard seeds until they start to pop. Pour oil spice mixture over soup.

Rice and Tomato Stuffed Peppers
Stuffed Bell Peppers with brown rice and tomatoes.
Ingredients
• 4 large bell peppers
• 14 oz stewed tomatoes, canned
• 1 sweet onion
• 2 cups brown rice, cooked
• 1/4 cup cilantro
• 1/2 cup kidney beans
Directions
1. Cut top off bell peppers, place on cooking sheet and put in oven to broil.
2. In a sauce pan, sauté the onion.
3. Add tomatoes, cilantro, and kidney beans.
4. When bell peppers are hot through and a little brown on the top remove.
5. Add 1/2 cup of already cooked brown rice or a little over half of the bell pepper.
6. Put tomato mix on top.
7. Either place in oven again to heat through or serve.


Vegetarian Cassoulet (bean stew)
Quick and easy six ingredient tomato-base recipe.
Ingredients
• 1 medium onion, chopped
• 15 1/2 oz great northern beans (white beans), drained
• 15 1/2 oz red kidney beans, drained
• 14 1/2 oz stewed tomatoes
• 1 tsp vegetable bouillon
• 1/2 tsp olive oil
Directions
1. In large saucepan, heat onion with a little olive oil until tender.
2. Stir in beans, tomatoes and bouillon. Bring to boil.
3. Reduce heat; simmer uncovered 10 minutes, stirring occasionally.

Cabbage Soup
Cabbage soup made in a pressure cooker that should be good for Phase 1 Fat Smash.
Ingredients
• 1 head medium cabbage quartered
• 3 stalks medium celery chopped
• 12 oz baby carrots
• 1 onion chopped
• 1 packet vegetable soup mix
• 12 oz tofu (1 package)
• 2 tbsps olive oil
• 1/4 cup cilantro
• 4 cups chicken or vegetable broth
• 3 tsps garlic
Directions
1. Add all to pot and boil until vegetables are tender about 20 min
2. About 5 min before done, stir in cilantro and garlic.
3. Note: for extra protein add a splash of soybean liquid protein concentrate (like Bragg liquid amino brand).


Corn and black bean salad
3/4 brown rice (cooked & chilled)
3/4 yellow corn (Trader Joe's canned is excellent!)
1/2 cup black beans (rinsed)
chopped red onion (about an 1/8 of onion)
chopped red bell pepper (about n 1/8 of pepper)
2 TBLS salsa (fresh)
red wine vinegar
seasoned with:
cumin
chili powder
garlic powder
salt.


International Stew
2 cans stewed tomatoes
1 can black beans, drained and rinsed
1 can corn

Mix together and heat.
What I also did was add a bag of the Boil-in-a-Bag brown rice. Add a dash of salsa or Cholula


Indian recipe – eggplant with tomatoes and onions
1 medium eggplant
4 teaspoons vegetable oil
¼ teaspoon cumin seeds
¾ cup thinly slice onion
1 medium tomato, thinly sliced
¼ teaspoon turmeric
½ teaspoon cayenne pepper (optional)
1 teaspoon salt
1 small hot green chili, finely chopped (optional)
2 teaspoons coriander powder
2 teaspoons ground fennel seeds
1 teaspoon lemon juice

Divide the eggplant into quarters, cutting lengthwise and then crosswise. Cut each piece in ¼-inch thick slices. Set aside.
Heat 1 teaspoon of the oil in a nonstick skillet over medium-high heat. Add the cumin seeds and cook until they are golden brown, a few seconds. Add the onion, tomato and eggplant in that order.
Sprinkle the turmeric, cayenne pepper (if using), salt, green chili (if using), coriander powder and fennel seeds over eggplant.
Stir gently with a spatula in a lifting and turning fashion to coat the vegetables with the spices. Cover with a lid. Cook until the eggplant is soft and somewhat transparent, 10-12 minutes, stirring occasionally with a spatula, using a lifting and turning motion.
Remove the lid, spring with the lemon juice and stir. Pour the remaining 3 teaspoons of oil around the sides of the pan, allowing the oil to flow to the bottom and fry for 5 to 8 minutes, stirring occasionally with a spatula using a lifting a turning motion. Transfer to a serving dish.


Asian vegetable bowl (soup)
Prep Time: 10 Minutes
Cook Time: 10 Minutes
6 Servings (1 1/3 c per serving)

6 C Veggie Broth
1 Tbsp Lite Soy Sauce
2 C Chopped Bok Choy (Chinese Cabbage)
1 (4oz package) of exotic sliced mushrooms
2 Quarter size slices fresh ginger
1 Garlic Clove chopped
1 Thai or Serrano chili, seeded and minced
1/2 C diced green onions
1/2 box of tofu cut into small dices
1 medium carrot, peeled and cut into matchsticks
4 tsp of fresh cilantro, optional

1. In a large saucepan bring broth and soy sauce to a boil. Reduce heat; add bok choy, mushrooms, ginger, garlic and chili; simmer 5 minutes or until bok choy is tender-crisp and mushrooms are tender.
2. Add green onions, tofu and carrot and heat through for 1 minute. Sprinkle with cilantro if desired.


Black beans and rice
2 c. cooked brown rice
1 small can black beans (rinsed)
1/2 c. salsa
1/8 tsp cumin
1/8 tsp chili powder

Either combine all ingredients in a saucepan and heat through, or serve cold.

Mashed cauliflower with garlic *under snacks section

Mexican Rice
Ingredients:
Large saucepan with lid!
1 tbsp olive oil
1 tbsp garlic
1 tsp chili powder (more if you want it to be spicy)
1 tsp ground cumin
A handful of chopped fresh/dried onion
2 c brown rice, uncooked
2 large tomatoes, diced or cut into small pieces
4 c low sodium, low fat chicken broth
-(Substitutions: 4 c vegetable broth or 2 c less lf chicken broth and 2 c water.. I don't recommend using beef broth or just plain water; it'll alter the flavor a great deal.)

Directions:
1. Place the olive oil, garlic, and onions into a large saucepan on medium heat; cook until garlic begins to brown slightly and onions start to turn clear.
2. Add the 2 cups of uncooked brown rice and mix around until it begins to look glossy.
3. Add the chicken broth, cumin, and chili powder and heat on high until the liquid begins to boil. Let it boil for 5-10 minutes, stirring occasionally.
4. Add the tomatoes to the mixture while boiling. Stir, reduce heat to just above a simmer. Cover and let cook for 45 minutes to an hour, stirring every 15-20 minutes.
The rice will cook faster if you have it at a higher heat, but you'll need to watch it and stir it often. This goes really good with beans or a soy burger.


Simple broccoli stir fry
Ingredients

1 Tablespoon of Olive Oil
2 Cloves of Garlic
2 Tablespoons of chopped shallots
* if you don't have shallots try another
type of onion like scallions
3 cups of fresh broccoli (about 1 and a half
bunches)
3 tablespoons of water (or so)
1 tablespoon of fresh basil (or use 1
tablespoon of basil paste or one dried
teaspoon of basil)

Directions
1) Chop broccoli into bite sized pieces.
2) Heat oil in large frying pan.
3) Add shallots and garlic and cook for about 1
minute.
4) Add broccoli to pan.
5) Add water to pan.
6) Allow to cook for 2 minutes.
7) Add basil.
Cool Allow to cook for another 2 minutes or until
broccoli is at your desired tenderness.

Lentil Soup
A rich, hearty filling soup that is great for lunch or before the main meal.
Ingredients
• 2 cups dried lentils
• 1 clove garlic
• 1 tsp poultry seasoning
• 1 cup chopped celery
• 2 medium carrots, sliced very thin
• 1 medium yellow onion, chopped
• 6 cubes chicken bouillon
• 1 dash black pepper, coarse ground
• 1 tbsp olive oil
• 1 g bay leaf, whole and dried
• 8 cups water
Directions
1. Sort and rinse lentils, set aside they do not need to soak like other dried beans.
2. In stockpot lightly sauté or "sweat" the carrots, onions, and celery in olive or canola oil. Add garlic; pour in about 8 cups of water with the bouillon cubes (or 8 cups chicken broth or stock; add more or less bouillon cubes for preferred chicken flavor).
3. Add lentils, and seasonings bring to a boil, and then simmer for about 30 minutes until lentils and vegetables are tender.
4. Remove bay leaf, season with additional salt and pepper if desired. (I don't add any additional salt, as the bouillon or stock has enough of its own. )
5. Note: My husband who told me he was going to hate this soup, really liked it in fact and ate 3 bowlfuls the first time I made it. The next time I make it I am going to fry up a little turkey bacon and add to it, just to make it a little smoky. Or I suppose you could add a little ground cumin if you like the smoky flavor.


Indian Dhal (Lentils)
Healthy and delicious dhal.
Ingredients
• 1 cup red lentils
• 1 medium onion, chopped
• 2 cloves garlic, crushed
• 2 tsps cumin seeds
• 2 tsps turmeric
• 10 medium mushrooms, chopped
• 1 medium green sweet peppers
• 4 cups chicken stock
• 1 tsp olive oil
• 1 tsp curry powder
Directions
1. Cover lentils with boiling water and allow to stand for 15 minutes.
2. Heat olive oil in a pan and cook onions and garlic for 2 minutes.
3. Add cumin seeds, turmeric and curry powder. Cook for 2 minutes until fragrant.
4. Add mushrooms and green pepper. Stir-fry for a further 2 minutes.
5. Add stock and lentils. Cook over medium heat for 35-45 minutes, or until dhal thickens.
6. Stir frequently to avoid sticking.

Ranchero Soup
1 large onion, quartered
3 celery ribs
1 medium zucchini, halved lengthwise, I used 2
1 large red pepper, quartered and seeded
1 poblano pepper, quartered and seeded
1 tablespoon olive oil , I used 1T.
2 cans (14 1/2 ounces each) diced tomatoes, undrained
2 cans (14 1/2 ounces each) vegetable broth
1 cup frozen sliced carrots
1 cup cooked rice
1/2 teaspoon lemon-pepper seasoning.

Brush the onion, celery , zucchini, and peppers with oil. I used George
Forman grill. for about seven minutes set aside. Place pepper in a bowl and set aside.
In a large saucepan, combine the tomatoes, broth and carrots. Bring to a boil.
Reduce heat, stir in grilled veggies, rice and lemon-pepper heat through
I sprinkled Cajun seasoning on veggies while grilling .
1 1/4 cups equal 99 cal.

Grilled Portabella Mushrooms
Steak-Bellas, grilled portabella mushrooms seasoned up like steak.
Ingredients
• 5 pieces whole portabella mushroom caps
• 1 tbsp steak seasoning
• 2 tbsps extra virgin olive oil
• 1 dash salt
• 1 dash pepper
Directions
1. Use heavy duty foil and layout enough to cover tray and tent a bit.
2. Clean mushrooms. Lay upside down on the foil, drizzle with the olive oil, then sprinkle with the seasoning, and salt and pepper to taste.
3. Grill for approximately 20 minutes.
4. Note: experiment and try different seasonings like cayenne pepper or add a little cheese on top during last few minutes on the grill.

Spaghetti Squash with Chunky Marinara Sauce

1 large Spaghetti Squash
1/2 cup vegetable broth
1 sweet , diced onion
1 cup zucchini or yellow crookneck , chopped
1 cup sliced mushrooms
1/4 cup green onion, sliced
1 tablespoon fresh basil, chopped, or 1 teaspoon dried basil
1 tablespoon fresh thyme, chopped, or 1 teaspoon dried thyme
1 clove garlic, minced
1/4 teaspoon pepper
1 medium tomato, chopped

Cut spaghetti squash in half, lengthwise, and scoop out the seeds. Place cut side down in a glass baking dish and add 1/2 inch of water. Cover and bake at 350 degrees for 45 minutes, or until fork tender. Place squash onto rack to allow excess water to drain and cool.
In the meantime, heat broth to simmering. Add bell pepper and cook until it just begins to soften. Add summer squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or until vegetables are tender. Remove from heat and stir in tomato.
Shred spaghetti squash by scrapping inside with a fork and divide among 4 plates. Top with vegetable sauce.

Rosemary-Onion Beans
(Makes 2 servings)
1 can white beans
1 tsp. olive oil
Rosemary
Sweet Onion

Rinse the beans (to rinse off the thick watery coating) and cut about 3 sprigs of rosemary leaves into tiny pieces and add about 1/4 cup of chopped sweet onion. (Add as much rosemary and onion as you like) Refrigerate overnight to allow the flavors to blend.

SNACKS
Mashed Cauliflower with Garlic
A great substitute for mashed potatoes.
Ingredients
• 1 cup chicken broth
• 2 cloves garlic
• 2 tbsps olive oil
• 2 tsps salt
• 3 tsps pepper
• 1 head large cauliflower
Directions
1. Steam cauliflower with half of the broth in the steaming water, the garlic in the steamer and the oil drizzled on top while steaming.
2. After steaming for 15-20 minutes, strain and mash with potato masher.
3. Add the rest of the broth and simmer over medium heat until some of it reduces.
4. Add salt and pepper to taste.


Chilled asparagus with rosemary and lemon vinaigrette
Pg. 74 4-6 servings
2 tsp lemon juice
2 tbsp red wine vinegar
2 tbsp minced fresh rosemary
2 cloves garlic
1 tsp low-fat mayonnaise
½ cup extra virgin olive oil
Light sprinkle salt/pepper
30 asparagus spears, peeled and tough ends trimmed

Combine lemon juice, vinegar, rosemary, garlic, mayonnaise in small bowl. Whisk in olive oil slowly to create creamy sauce. Season w/salt, pepper.
Boil water, add asparagus, boil till tender. Shock in ice water for about 2 min.
When serving: drizzle vinaigrette over.

Tasty tomatoes
Pg. 76 4-6 servings
4 medium tomatoes halved
2 tsp minced chives
3 tbsp low-fat mayonnaise
1 ½ tsp Dijon mustard
Light sprinkle salt/pepper
4 tbsp grated parmesan cheese

Preheat oven to 375 deg. Place halved tomatoes cut side up on baking sheet.
Mix everything else (only 2 tbsp parmesan cheese) to make a topping, place on top of tomatoes. Take rest of cheese, sprinkle on top. Bake 10 minutes or until hot. Broil 1 minute.

Baked sweet potato Fries
Delicious yam fries that are easy and quick to make and satisfy both a salty and sweet craving - healthy too!
Ingredients
• 1 lb yams
• 1 tbsp olive oil
• 1/2 tsp paprika
• 1/2 tsp salt
Directions
1. Preheat oven to 400 °F (200 °C).
2. Peel yams and cut into large chunky french fry pieces.
3. Drizzle with olive oil and spread out onto baking sheet.
4. Sprinkle with paprika and salt (or just use seasoning salt).
5. Bake for 15 minutes until lightly brown on the bottom. Turn and bake for another 5-10 minutes or until soft in the middle and crisp on the outside.
6. Serve in place of regular potato dishes.
7. Note: also really good as an appetizer with a yogurt-based dipping sauce!

Marinated rice vinegar cucumber salad
1 tsp sugar
¼ cup rice vinegar
4 cucumbers
Directions: dice cucumbers, mix with rice vinegar and sugar

Tropical dessert
Pina colada yogurt, top with fresh sliced strawberries

Apple, Grape and Celery Salad with Yogurt
So yummy and really hits the sweet spot.
Ingredients
• 1 cup quartered or chopped apples
• 1 cup, seedless grapes
• 1/2 cup chopped celery
• 4 oz yogurt, low fat
Directions
1. Cut the apple, grapes and celery into bite sized pieces.
2. Add yogurt and mix well.
3. Serve immediately.
4. Can be made larger very easily.

Oatmeal cookies
1 cup uncooked (old fashioned) oatmeal
1/4tsp salt
1 ripe mashed banana..the riper the better
1 egg white (or 1/4 cup egg sub)
2 packets of Splenda
1 Tblsp of cinnamon
1/4 tsp vanilla extract
1/8 tsp almond flavoring

Mix the ingredients together and spoon by teaspoon into cookie sheet (I spray with Pam) cook 10 -15 minutes in 350 degree preheated oven.

Tofu spinach dip
2 scallions, coarsely chopped
1 clove garlic, peeled
10 ounce package frozen chopped spinach, thawed and squeezed dry
1/2 teaspoon cayenne
1/4 pound lite silken tofu
2 tablespoons lemon juice
Splash sesame oil (optional)
1 tablespoon soy sauce

Combine all ingredients in blender and process until smooth. Transfer to bowl and serve with raw vegetables

Fruit smoothie
1 c frozen peach slices (be sure to chop them up a little so the blender will blend them. This isn't an exact amount - I usually use maybe 5 or 6 slices.
1/2 c nonfat plain yogurt
4 or 5 large fresh strawberries washed and sliced
1/2 c fresh squeezed orange juice
1 pkg of Splenda (I know this isn't allowed in P1 but I have to have it)

I blend my juice, berries & peaches first and then add the yogurt. If you want more of a blended yogurt to eat w/ a spoon, up the yogurt a little and add just a few T of the juice. I prefer part of the fruit be frozen so it is really cold and more of a shake consistency. Once I tried to use all frozen fruit and my blender wouldn't blend it so if you only have frozen fruit, let part of it thaw or zap it in the microwave for a few seconds first. My boyfriend likes the above but throws 1/2 a banana as well.

Spiced Hominy
Ingredients
• 1 cup hominy
• 1 tsp garlic salt
• 1 tsp ground oregano
• 1 oz flour (may want to omit for phase 1 or ground oatmeal)
Directions
1. Spray saucepan thoroughly with cooking spray, like PAM, and drain the water from the hominy.
2. Add hominy, oregano, and flour to the saucepan over medium-high heat, add garlic powder/garlic salt to your taste.
3. Keep stirring the mixture while it's frying until it starts to turn a golden brown, you might have to add a small amount of oil.
4. After a light brown, take off burner and let it cool.

Berry Yogurt Muesli
Great breakfast and snack yogurt.
Ingredients
• 1 small orange
• 0.67 tbsp honey
• 10 g wheat bran
• 350 g plain yogurt
• 100 g muesli
• 1 1/2 cups blackberries
Directions
1. Mix up all ingredients.
2. Divvy up into four containers.
3. Store in fridge for when a healthy, relatively light snack is required.










































micami

Joined: Feb 09
Posts: 16

      quote  
Posted: 01 Mar 2009, 21:40
Thats great!!! Thank You!
Chelly
nikki72

Joined: Mar 09
Posts: 1

      quote  
Posted: 02 Mar 2009, 03:06
This looks Fantastic and will be giving it a go. It all looks great.



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