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Recipes: Diet Planners #2

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maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 11, 2011
11:04 AM

Post #8487804

We came from here: http://davesgarden.com/community/forums/t/1152495/

I forgot to add week five's planner, so here it is. Sorry about that.


WEEK 5

Daily Exchanges: 3 Fruit, 2 Vegetable (minimum), 2 Dairy, 3 Bread, 3 Fat, 8 Protein

Day 1

Breakfast
2 large prunes
3/4 cup cold cereal
1 cup skim milk
Coffee or Tea

Lunch
Vegetable-Beef Soup*
Mixed greens salad
1½ tsp vinaigrette
3/4 oz bread sticks
1/2 medium grapefruit
Coffee or tea

Snack
Honey Poached Apple*

Dinner
4 oz cooked chicken
1/2 cup cook whiter and wild rice blend
1/2 cup steamed sliced zucchini
Tossed salad
1½ tsp French dressing
Coffee or tea

Snack
1/2 cup low-fat yogurt
1/4 cup berries

*Vegetable-Beef Soup Exchanges: 2 Protein, 1¼ Vegetable
1 tsp olive oil
5 oz cooked beef steak, cut into 1-inch cubes
1/4 cup onion, diced
1 clove garlic, minced
1 cup zucchini, thinly sliced
1 cup Carrots, sliced
2 tsp fresh parsley, chopped
1/4 tsp thyme leaves
1/4 tsp sea salt
1/8 tsp black pepper
2 cups water

In 1½-quart saucepan heat oil over medium-high heat; add onion and garlic and sauté until onion is softened, about 3 minutes. Add zucchini, carrots, parsley, thyme, salt and pepper. Cover and cook, over low heat, stirring occasionally, until vegetables are tender, about 10 minutes; add water and bring to a boil. Reduce heat to medium and cook until vegetables are soft.
Remove 1/2 cup of soup from pan and reserve. Pour remaining soup into blender container and process at low speed until smooth; return pureed and reserved mixture to saucepan; add beef cubes and cook, stirring constantly, until thoroughly combined and heated. Makes 2 servings.

Honey Poached Apple Exchanges: 1 Fruit
2 small apples, core and pared
2 tsp lemon juice, divided
3/4 cup spring water
2-inch strip lemon peel
2 tsp honey
1 tsp vanilla extract

Cut apples into thin wedges and place in bowl with water to cover. Add 1 tsp lemon juice and set aside.
In small saucepan combine the water and lemon peel; bring to a boil and cook for 5 minutes. Drain apples and add to saucepan along with honey, vanilla and remaining lemon juice. Cook until apples are tender, 8 to 10 minutes; remove and discard lemon peel. Serve apple wedges in poaching liquid. Makes 2 servings


Day 2

Breakfast
Fruit 'n' Farina*
1 cup skim milk
Coffee or tea

Lunch
Tomato Sauce-Poached Eggs*
Mixed green salad with lemon juice and herbs
1 cup melon
Coffee or tea

Snack
1 cup skim milk

Dinner
4 oz poached salmon
1/2 cup sliced carrots
Braised Fennel*
Coffee or tea

Snack
1/2 cup applesauce


*Fruit 'n' Farina Exchanges: 1 Carbohydrate, 1 Fruit, 1 Fat
2 cups skim milk
4 dates, pitted and chopped
Dash sea salt
1½ oz. uncooked quick farina
Stevia or other sugar substitute (equal to 1 tsp sugar)
1/2 tsp vanilla extract
2 tsp margarine
Dash ground cinnamon

In saucepan combine milk, dates and salt and bring to a boil; gradually stir in farina. Add sugar substitute and vanilla and cook, stirring constantly, until thickened, 2 to 3 minutes. Spoon into bowls, stir in margarine and sprinkle with cinnamon. Makes 2 servings.


*Tomato Sauce-Poached Eggs Exchanges: 2 Protein, 1 Bread, 2½ Vegetables, 1 Fat
2 tsp olive oil
1/2 cup onion, diced
1 small garlic clove, minced
1/4 tsp sea salt
2 cup crushed tomatoes
1/2 tsp oregano leaves, crumbled
1/8 tsp black pepper
4 large eggs
1 cup cooked long-grain and wild rice blend

In small skillet heat oil over medium-high heat; add onion and sauté until tender. Add garlic and salt and sauté for about 30 seconds. Stir in tomatoes and seasonings., reduce heat to low and let simmer until mixture thickens slightly.
Make 4 indents in tomato mixture. Break 1 egg into small cup, being careful not to break yolk; carefully slide egg into one of the indentations. Repeat with remaining eggs. Cover skillet and let simmer until eggs are set, 3 to 4 minutes; slide eggs and sauce over hot rice. Makes 2 servings.


*Braised Fennel Exchanges: 3 Vegetable, 1/2 Fat
1 tsp olive oil
2 garlic cloves, minced
2 cups fennel, sliced
1/2 cup chicken broth*
1/8 tsp sea salt
1/4 tsp basil leaves
1/4 tsp black pepper

In small nonstick skillet heat oil; add garlic and sauté until golden. Add fennel and sauté over medium heat, stirring occasionally, for 2 to 3 minutes; add broth, basil and pepper and bring to a boil. Reduce heat and let simmer until fennel is tender, about 15 minutes. Makes 2 servings.
* Omit sea salt and add 1/2 cup spring water, if using instant broth and seasoning packet/cube.


Day 3

Breakfast
1/2 cup fruit
3/4 cup cold cereal
3/4 cup skim milk
Coffee or tea

Lunch
Mushroom-Cheese Pate*
1 small roll
Coffee or tea

Snack
1/2 cup fruit

Dinner
4 oz cooked liver
Parmesan-Stuffed Artichokes*
1/2 cup steamed sliced mushrooms and green bell pepper rings
1 cup strawberries
Coffee or tea

Snack
1/2 cup low-fat yogurt

*Mushroom-Cheese Pate Exchanges: 1 Protein, 1/2 Bread, 4½ Vegetable
4 cups mushrooms, sliced
2 tbsp scallions, sliced
2 tsp dry red wine
1 packet instant onion broth and seasoning mix
2/3 cup cottage cheese
3 tbsp plain dried bread crumbs
Non-stick cooking spray
2 large lettuce leaves
Garnish: Watercress sprigs and 4 sliced radishes

In 9-inch skillet combine mushrooms, scallions,wine and broth mix; cook over medium heat, stirring occasionally, until all liquid has evaporated.
Spoon mixture into blender container or work bowl of food processor and process until smooth. Turn motor off and add cheese and bread crumbs; process until combined. Spray two 6-ounce custard cups and spoon half of mixture into each cup; tap cups on hard surface to release air bubbles. Cover with plastic wrap and refrigerate for at least 2 hours.
To unmold and serve, run the point of knife around the edge of each cup; on each of 2 plates place a lettuce leaf and invert patés onto lettuce. Garnish with watercress and radish slices. Makes 2 servings.


*Parmesan-Stuffed Artichokes Exchanges: 1 Bread, 1 Vegetable, 1 Fat
2 small artichokes(about 8 oz each), thoroughly washed in cold water
Lemon juice
3 tbsp plain dried bread crumbs
1 tbsp fresh parsley, chopped
2 tsp Parmesan, grated
2 tsp olive oil
1 small garlic clove, minced
1/2 tsp sea salt
Freshly ground pepper

Preheat oven to 375°F. Using large stainless-steel knife, cut off stem of each artichoke flush with base so that artichoke will stand upright; snap off any small or discolored leaves at base. Cut off and discard about 1 inch of the top; rub cut edges of each artichoke with lemon juice. Using melon baller or teaspoon remove the choke. Using stainless-steel scissors, remove barbed tips of leaves by cutting about 1/2-inch off of each leaf; run cut edges of leaves with lemon juice.
In small bowl combine bread crumbs, parsley, cheese, oil and garlic. Sprinkle each artichoke with 1/4 tsp salt and dash of pepper; spread leaves open and stuff half of crumb mixture into each artichoke.
Stand stuffed artichokes upright in deep baking pan(not aluminum) that is just large enough to hold them snugly; pour about 1-inch of water into pan and cover with foil. Bake until base of each artichoke is tender when pierced with fork, about 45 minutes. Makes 2 servings

Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit

This message was edited Apr 26, 2011 9:39 AM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 11, 2011
1:07 PM

Post #8488033

WEEK 5

Daily Exchanges: 3 Fruit, 2 Vegetable, 2 Dairy, 2 Bread, 3 Fat, 6 Protein

Day 4

Breakfast
1/2 medium banana
1/3 cup cottage cheese
1/2 small bagel
1 cup skim milk
Coffee or tea

Lunch
2 oz cooked chicken
*Broiled Crumb-Topped Tomatoes*
Assorted vegetable sticks
4 Melba toast slices
1 small orange
Club soda

Snack
1/2 cup pineapple

Dinner
2 oz cooked veal patty
*Cheese ' n' Eggplant Pie*
1/2 cup steamed whole green beans
Tossed salad with 1½ tsp Italian salad dressing
Coffee or tea

Snack
1 cup skim milk


*Broiled Crumb-Topped Tomatoes* Exchanges: 1/2 Bread, 2 Vegetable, 1 Fat
2 medium tomatoes, cut crosswise into halves
2 tsp margarine
1 tbsp onion, minced
3 tbsp plain dried bread crumbs
2 tsp Parmesan cheese, grated
1½ tsp fresh basil, chopped or 3/4 tsp dried
Non-stick cooking spray

Preheat broiler. Place tomatoes cut-side up on a sprayed baking sheet and broil 6-inches from heat source until lightly browned, about 5 minutes.
While tomatoes are broiling, in a small skillet heat margarine until bubbly and hot; add onion and cook until translucent. Remove from heat; add bread crumbs, cheese, and basil, and stir to combine.
Remove tomatoes from broiler and spoon a 1/4 of bread crumb mixture over each half; return tomatoes to broiler and broil until topping is browned, 1 to 2 minutes. Makes 2 servings.


*Cheese 'n' Eggplant Pie* Exchanges: 4 Protein, 6 Vegetable, 1 Fat
1 large eggplant (about 1½ lb), pared and cut lengthwise into 1/4-inch-thick slices
2 oz mozzarella cheese, shredded
2 oz Asiago cheese, shredded
1 medium tomato, diced
1/2 cup green bell pepper, diced
1/2 cup onion, diced
1/2 cup mushrooms, sliced
Dash oregano leaves
Dash garlic powder
2 tsp Parmesan cheese, grated
Nonstick cooking spray

On baking sheet arrange eggplant slices in a single layer; broil, turning once, for 3 to 5 minutes on each side (slicess should be crisp and brown). Remove eggplant from broiler and set oven to 350°F.
In small bowl combine mozzarella and Asiago cheeses. In 9-inch sprayed pie pan arrange eggplant in a circular pattern, overlapping slices; press edges of eggplant together to resemble a pie crust. Spread vegetables evenly over eggplant and sprinkle with oregano and garlic powder; top evenly with combined cheeses, then sprinkle with Parmesan cheese. Bake until cheese is melted and browned, 20 to 25 minutes. Cut into 4 equal wedges and serve 2 wedges per portion. Makes 2 servings.


Day 5


Breakfast
1 cup strawberries
1/2 cup cooked cereal
1/2 cup skim milk
Coffee or tea

Lunch
3 oz cooked chicken
*Mixed Vegetable-Cheese Bake*
1/2 cup fruit
1/2 cup skim milk
Coffee or tea

Snack
1/2 cup low-fat yogurt
1/2 cup berries

Dinner
*Salmon with Asparagus Sauce*
1/2 cup steamed cauliflower florets
Mixed greens salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup fruit salad


*Mixed Vegetable-Cheese Bake* Exchanges: 1/2 Protein, 4¼ Vegetable, 1½ Fat
1 small eggplant (about 8 oz), cut into cubes
5 oz frozen artichoke hearts, thawed
2 medium tomatoes, each cut into 8 wedges
1/2 cup onion, chopped
2 garlic cloves, minced
1/4 tsp oregano leaves
1/4 tsp basil leaves
1/4 tsp sea salt
1/8 tsp black pepper
2 tsp olive oil
2 oz provolone cheese, shredded

Preheat oven to 425°F. In shallow 2-quart casserole combine eggplant, artichokes, tomatoes, onions and garlic; sprinkle with oregano, basil, salt and pepper, then drizzle oil over entire mixture. Cover and bake until vegetables are tender, about 45 minutes.
Remove cover and sprinkle vegetables with provolone cheese; return to oven and bake, uncovered, until cheese is melted, 8 to 10 minutes. Makes 2 servings.


*Salmon with Asparagus Sauce* Exchanges: 4 Protein, 1/2 Vegetable, 1½ Fat,
1 tsp spring water
1 tsp olive oil
1 tbsp shallots, minced
1 garlic clove, minced
1/2 cup cooked asparagus, chopped
1/2 tsp sea salt
1/4 tsp white pepper, divided
2 tsp low-fat mayonnaise
1/4 tsp Dijon-style mustard
1 salmon fillet (10 oz)
1/4 cup dry white wine
2 tsp Parmesan cheese, grated
Non-stick cooking spray

In 9-inch skillet heat oil; add shallots and garlic and sauté until shallots are translucent, being careful not to burn garlic.
Transfer shallot mixture to blender container. Add asparagus, 1/4 teaspoon salt and 1/8 teaspoon pepper and process until smooth; set aside.
Preheat oven to 400°F. In small bowl combine mayonnaise and mustard; spread on fillet and sprinkle with remaining salt and pepper. Transfer salmon to 8 x 8 x 2-inch sprayed baking pan.; add wine and bake until fish flakes easily when tested with fork, about 15 minutes (exact timing will depend upon thickness of fillet).
Remove pan from oven and turn oven control to broil. Spread asparagus puree over fish and sprinkle with cheese. Broil just until heated through. Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 11, 2011
2:08 PM

Post #8488177

It would not post right. I will try this again.

Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit

This message was edited Apr 12, 2011 10:28 AM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 12, 2011
8:30 AM

Post #8490062

WEEK 5

Day 6


Breakfast
1 small orange
1/3 cup cottage cheese
3/4 cup skim milk
Coffee or tea

Lunch
2 hard cooked eggs
1½ tsp low-fat mayonnaise
1 cup assorted vegetable sticks
1/2 small bagel
3/4 cup skim milk
Coffee or tea

Snack
1/2 cup fruit salad

Dinner
*Scrod Florentine*
1 cup steamed baby carrots
1 small roll (1 oz)
1 cup strawberries
Coffee or tea

Snack
*Chocolate and Fruit Parfaits*


*Scrod Florentine* Exchanges: 4 Protein, 1 Vegetable, 1/2 Fat
10 oz scrod fillets (two 5-oz)
1 tsp margarine
1 small garlic clove, minced
1 cup cooked spinach, well-drained and chopped
1 tbsp lemon juice
Dash black pepper
Non-stick cooking spray

Preheat oven to 350°F. Spray a shallow 1-quart casserole; arrange fillets in casserole; bake until fish flakes easily when tested with fork, about 10 to 12 minutes.
While fish is baking, in a small skillet heat margarine until hot and bubbly; add garlic and sauté breifly (do not brown). Add spinach, lemon juice and pepper; cook for 2 to 3 minutes.
When fish is done, spoon spinach mixture over fillets; return to oven and bake until thoroughly heated, 3 to 5 minutes. Makes 2 servings.


*Chocolate and Fruit Parfaits* Exchanges: 1 Fruit, 1/2 Dairy
1/3 cup cold spring water
2 tsp unsweetened cocoa
Stevia or other sugar substitute equal to 3¼ tbsp sugar, divided
1/3 cup nonfat dry milk powder
2/3 cup fresh strawberries, sliced and divided
1 small banana, peeled and sliced

Combine water and cocoa in a small saucepan; bring to a boil, stirring constantly with wire whisk to dissolve cocoa. remove from heat and let cool. stir in half of Stevia/sugar substitute. cover and chill.
Add milk powder to cocoa mixture and beat at high speed of an electric mixer until mixture is thick and fluffy. cover and chill.
Sprinkle remaining half of Stevia/sugar substitute over strawberries; let stand at room temperature 20 minutes. Place half of strawberry mixture into 2 chilled parfait glasses. Set remaining strawberries aside.
Spoon chilled cocoa mixture evenly over strawberries in parfait glasses; arrange banana slices evenly over top. Top parfaits evenly with remaining strawberries. Makes 2 servings.


Day 7

Breakfast
1/2 medium banana
1/2 cup berries
1/2 yogurt
Coffee or tea

Lunch
*Broccoli and rice Casserole*
2 oz tuna
Tossed salad with 1 tsp vinaigrette
1 cup melon
Club soda

Snack
1/2 cup applesauce

Dinner
3 oz cooked chicken
3 oz mashed potatoes(using chicken broth instead of milk)
*Marinated Green Beans and Onions*

Snack
1 cup non-fat yogurt


*Broccoli and Rice Casserole* Exchanges: 1 Protein, 1Bread, 1 Vegetable, 1 Fat
3¼ oz frozen chopped broccoli (cooked without added salt or fat), drain well
1/8 cup onion, chopped
1/8 cup celery, chopped
1/2 tsp tsp olive oil
1/3 cup grated reduced-fat Cheddar cheese
1/3 cup canned cream of mushroom soup, undiluted
2/3 cup of cooked long-grain and wild rice blend(cooked without salt or fat)
Dash sea salt
Dash hot sauce (to taste)
Dash black pepper
Nonstick cooking spray
1 tsp soft bread crumbs

Preheat oven to 350°F. Heat oil in skillet until hot; sauté onion and celery until tender. Combine broccoli, cheese and soup; add onion mixture. Stir in rice and salt, hot sauce, and pepper. Spray 1½-quart casserole; spoon in mixture; top with bread crumbs. Bake for 45 minutes or until thoroughly heated. Makes 2 servings


*Marinated Green Beans and Onions* Exchanges: 2 Vegetable
2 cups green beans, blanched
1 cup small pearl onions, blanched
1 cup fat-free Italian salad dressing
1/8 tsp black pepper

Combine all ingredients in a large non-reactive bowl and stir well. Cover and chill at least 8 hours. Serve room temperature or chilled. Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(")


This message was edited Apr 29, 2011 10:22 AM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 16, 2011
8:51 AM

Post #8499751

WEEK 10

Daily Exchanges: 3 Fruit, 2 Vegetable, 2 Dairy, 3 Bread, 3 Fat, 8 Protein

Day 1

Breakfast
2 large prunes
3/4 cup cold cereal
1 cup skim milk
Coffee or Tea

Lunch
*Western Frittata*
2 slices turkey bacon
Mixed greens salad with lemon and herbs
1/2 medium grapefruit
Coffee or tea

Snack
*Berries with Banana Cream*

Dinner
4 oz cooked chicken
1/2 cup cook macaroni
1/2 cup steamed sliced zucchini
Tossed salad
1½ tsp French dressing
Coffee or tea

Snack
1 cup skim milk

*Western Frittata* Exchanges: 2 Protein, 2 Vegetable, 1 starch, 1 Fat
1/2 cup red onion, chopped
1/2 cup red bell pepper, chopped
1/2 cup green bell pepper, chopped
1/3 cup cooked potato, cubed
2 slices turkey bacon, diced
1/4 tsp dried oregano leaves
2 tsp margarine, divided
1 cup egg substitute
Garnish: fresh oregano or parsley sprig

In 8-inch skillet heat margarine over medium heat, until hot and bubbly; sauté onions, peppers and potatoes, until onion is translucent. Pour egg substitute into skillet over the vegetable mixture. Cook without stirring for 4 to 5 minutes or until cooked on the bottom and almost set on the top. Carefully turn the frittata over; cook for 1 to 2 minutes more or until done. Slide onto serving platter and cut into wedges. Makes 2 servings.

*Berries with Banana Cream Exchanges: 1 Fruit, 1 Fat
1/3 cup reduced-fat sour cream
1/2 small ripe banana, cut into chunks
1 tbsp frozen orange juice concentrate
1 tsp vanilla extract
2/3 cup strawberries, sliced
2/3 cup blue berries
2/3 cup raspberries
Dash ground cinnamon

Combine sour cream, banana, juice concentrate and vanilla in blender container. Cover and blend until smooth. Place berries in two serving dishes. Top with half of sour cream mixture. Sprinkle with cinnamon. Makes 2 servings.


Day 2

Breakfast
1 cup strawberries
1/3 cup cottage cheese
1/2 English muffin
1 cup skim milk
Coffee or tea

Lunch
*Oven 'Fried' Chicken*
1/2 cup carrot sticks
1/2 cup bell pepper strips
1 large tangerine
Sparkling mineral water with lime twist

Snack
1/2 medium banana

Dinner
*Enlightened Macaroni and Cheese*
1/2 cup steamed French-style green beans
Mixed green salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Oven 'Fried' Chicken* Exchanges: 2 Protein, 1 Starch
2 (4 oz) boneless, skinless chicken breasts, cut in half
3/4 cup cornflakes, crushed
1/2 tsp dried parsley flakes
1½ tbsp flour
1/4 tsp poultry seasoning
1/8 tsp garlic powder
1/8 tsp black pepper
Dash sea salt
1 egg whites or 1/8 cup egg substitute
1½ tsp spring water
Nonstick cooking spray

Preheat oven to 375°F. Rinse chicken. Trim off any fat. Pat dry with paper towels.
Mix together cornflake crumbs and parsley in shallow bowl. Combine flour, poultry seasoning, garlic powder, black pepper and sea salt in resealable plastic food storage bag. Whisk together egg white/egg substitute and water in small bowl.
Add chicken to flour mixture, one or two pieces at a time. Seal bag; shake until chicken is well coated. Remove chicken from bag, shaking off excess flour. Dip into egg mixture, coating all sides. Roll in crumb mixture. Place in shallow baking pan. repeat with remaining chicken, flour mixture, egg mixture and crumb mixture.
Lightly spray chicken. Bake for 18 to 20 minutes or until no longer pink in center. Makes 2 servings.


*Enlightened Macaroni and Cheese* Exchanges: 4 Protein, 1/8 Vegetable, 1 Fat, 2 Starch, 1/2 Dairy
1½ oz uncooked elbow pasta
1 tsp olive oil
1/4 cup red bell pepper, chopped fine
1 tsp shallots, chopped fine
1 tsp flour
1/4 + 1/8 tsp cornstarch
1/8 tsp Chinese-style dry mustard
4 oz evaporated skim milk
2 oz Cheddar cheese, shredded
1/4 = 1/8 tsp Worcestershire sauce
1/4 tsp black pepper
Nonstick cooking spray
1 tsp cornflake crumbs
1 tsp paprika

Preheat oven to 375°F. Spray 1-quart casserole dish and set aside.
Cook pasta according to package directions, omitting salt. Drain and set aside.
Heat oil in medium sauce pan until hot; add bell pepper and shallots. Cook until shallots are translucent. Combine flour, cornstarch and mustard in saucepan; stir in milk until smooth. Cook over low heat, stirring occasionally, until slightly thickened, about 8 minutes.
Remove from heat; stir in cheese, Worcestershire sauce and black pepper. Add pasta; mix well
Spoon mixture into casserole; sprinkle with cornflake crumbs and paprika.
Bake 20 minutes or until bubbly and heated through. Makes 2 servings.


Day 3

Breakfast
1/2 cup orange juice
1/2 cup cooked cereal
1/2 cup skim milk
Coffee or Tea

Lunch
4 oz tuna
Tossed salad
1½ tsp Italian Dressing
3/4 oz bread sticks
1 small apple
Coffee or tea

Snack
1 small nectarine

Dinner
4 oz cooked chicken
6 medium steamed broccoli florets
*Green Beans with Savory Mushroom Sauce*
Coffee or tea

Snack
1 cup skim milk


*Green Beans with Savory Mushroom Sauce* Exchanges: 1 Starch, 2 Vegetable, 1 Fat
5 oz French-style green beans
1 tbsp + 1¼ tsp condensed cream of mushroom soup, undiluted
1 tbsp dry vermouth or dry white wine
1/2 cup mushrooms, sliced
1/8 tsp sea salt
1/8 tsp dried thyme leaves
Dash black pepper
1/3 cup flavored croutons, crushed or canned fried onion rings

Combine green beans, condensed soup, vermouth, mushrooms, salt, thyme, and black pepper in slow cooker. Mix until well blended. Cover and cook on low 3 to 4 hours or until beans are tender-crisp. Serve warm topped with croutons or onion rings Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit


This message was edited Apr 16, 2011 10:52 AM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 16, 2011
9:33 AM

Post #8499830

WEEK 10

Day 4

Breakfast
1/2 medium banana
1/4 cup part-skim ricotta cheese
1/2 English muffin
1 cup skim milk
Coffee or tea

Lunch
3 oz roast beef
mustard
Lettuce leaves
2 slices rye bread
1/2 cup celery sticks
1/2 cup cauliflower florets
1 cup strawberries
Coffee or tea

Snack
2 large prunes

Dinner
4 oz cooked turkey
1/2 cup steamed Brussels sprouts
Tossed salad
2 tsp vinaigrette
Coffee or tea

Snack
1/2 cup low-fat yogurt


Day 5

Breakfast
1 small nectarine
3/4 oz cold cereal
1 cup skim milk
Coffee or tea

Lunch
*Steamed Squash*
3 oz cooked chicken
2 Melba toasts
Coffee or tea

Snack
1 small apple

Dinner
*Pork Tenderloin with Sherry-Mushroom Sauce*
1/2 medium grapefruit, sprinkled with cinnamon
1/2 cup cooked rice with 1 tsp margarine
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Steamed Squash* Exchanges: 1 Vegetable, 1 Fat
1½ cups summer squash, sliced
1½ cups zucchini squash, sliced
1 tsp shallots, minced
1 tbsp fresh parsley, chopped
1/2 tsp sea salt
1/2 tsp fresh dill weed or 1/4 tsp dried
2 tsp margarine substitute

Arrange squash and shallots in a vegetable steamer over boiling water. Cover and steam 5 minutes or until tender. Remove from heat and place in serving dish. Add parsley, salt, dill weed and margarine; toss lightly and serve warm. Makes 2 servings.


*Pork Tenderloin with Sherry-Mushroom Sauce* Exchanges: 3 Protein, 3 Vegetable, 1/2 Fat
1/2 lb pork tenderloin
3/4 cup shitaki mushrooms, sliced
1 tbsp green onion, sliced
1 small garlic clove, minced
1½ tsp margarine
1½ tsp cornstarch
1 tbsp fresh parsley, chopped or 1½ dried flakes
1/2 tsp fresh thyme leaves or 1/4 tsp dried
Dash black pepper
2 tbsp + 1 tsp spring water
1½ tsp dry sherry
1/4 tsp beef bouillon granules

Preheat oven to 350°F. Place pork on rack in shallow baking pan. Insert oven-proof meat thermometer into thickest part of tenderloin. Roast uncovered, 20 to 30 minutes or until thermometer registers 165°F. Let stand, covered, 5 to 10 minutes while preparing sauce.
In small saucepan heat margarine over medium heat, until hot and bubbly;cook and stir mushrooms, green onion and garlic until vegetables are tender. Stir in cornstarch, parsley, thyme and pepper. Stir in water, sherry and bouillon granules. Cook and stir until sauce boils and thickens. Cook and stir 2 minutes more. slice pork; serve with sauce. Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit

This message was edited Apr 16, 2011 12:07 PM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 16, 2011
10:04 AM

Post #8499899

WEEK 10

Day 6


Breakfast
1/2 cup fruit juice
1 egg (poached or hard cooked)
1/2 English muffin
1/2 tsp margarine
1 cup skim milk
Coffee or tea

Lunch
*Baked Chicken*
1/2 cup cucumber slices
1/2 cup tomato wedges
3/4 oz bread sticks
1/2 medium banana
Coffee or tea

Snack
2 cups plain popcorn(air popped)

Dinner
4 oz cooked turkey
*Baked Squash with Rosemary*
Tossed salad greens with lemon and herbs
1 cup mixed berries

Snack
1 cup skim milk


*Baked Chicken* Exchanges: 3 Protein, 3 Vegetable
2 (5 oz) boneless, skinless chicken breasts halves
Nonstick cooking spray
14.5 oz can fire roasted diced tomatoes, undrained
1/2 cup green bell pepper, chopped
1/2 cup onion, chopped
1/2 tsp garlic powder
1/4 tsp dried basil
1/4 tsp dried oregano
1/4 tsp black pepper

Preheat oven to 400°F. In an 11 x 7 x 2-inch sprayed baking pan, arrange chicken breast halves.
In a bowl combine tomato, green pepper, onion, garlic powder, basil, oregano and black pepper, stirring well; spoon over chicken in dish.
Cover and bake for 1 hour or until chicken is done. Makes 2 servings.


*Baked Squash with Rosemary* Exchanges: 1½ Vegetable, 1 Fat
3/4 lb summer squash
1½ tsp low-sodium chicken-flavored bouillon granules
1/2 cup hot water
1/2 tsp margarine, melted
1/4 tsp dried rosemary, crushed

Preheat oven to 350°F. Cut squash in half lengthwise. Place squash halves, cut side down, in a large shallow baking dish.
Dissolve bouillon granules in hot water and pour bouillon around squash in baking dish. Bake, uncovered for 20 minutes.
Combine margarine and rosemary, stirring well. Turn squash cut-side up and baste with margarine mixture. Bake, uncovered, 15 minutes more or until squash is tender. Makes 2 servings.


Day 7

Breakfast
1/2 medium grapefruit
3/4 oz cold cereal
1/2 cup skim milk
Coffee or tea

Lunch
2 hard-cooked eggs
1 tsp low fat (light) mayonnaise
Mix green salad with lemon juice and herbs
1 slice bread
1 small peach
1/2 cup skim milk
Coffee or tea


Dinner
4 oz cooked fish
1/2 cup cooked brown and wild rice blend
1 tsp margarine
1/2 cup steamed spinach leaves
Mix green salad
1½ tsp Thousand Island Dressing
Coffee or tea

Snack
1/2 cup low-fat yogurt


Aquene,
WautuckquesSochepo
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit

This message was edited Apr 16, 2011 12:11 PM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 16, 2011
10:14 AM

Post #8499913

Kawonkamish Nishnoh (Greetings Everyone),

I went to the doctor yesterday. Since I started this dieting thread, I have lost 13 pounds!!! WOOHOO!!!!!!! Does bunny dance...


Aquene (Peace),
WautuckquesSochepo(SnowRabbit)
(\__/)
(='.'=)
(")_(") The Official Easter Rabbit :-)

This message was edited Apr 16, 2011 12:23 PM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 26, 2011
8:58 AM

Post #8521515

WEEK 11

Daily Exchanges: 3 Fruit, 2 Vegetable (or more), 2 Dairy, 3 Bread, 3 Fat, 8 Protein

Day 1

Breakfast
2 large prunes
3/4 cup cold cereal
1 cup skim milk
Coffee or Tea

Lunch
*Broccoli-Cauliflower Soup*
Mixed greens salad
1½ tsp vinaigrette
3/4 oz bread sticks
1/2 medium grapefruit
Coffee or tea

Snack
1 small apple

Dinner
4 oz cooked chicken
1/2 cup cook wild and brown rice blend
1/2 cup steamed sliced zucchini
Tossed salad
1½ tsp French dressing
Coffee or tea

Snack
1 cup skim milk

*Broccoli-Cauliflower Soup*
3/4 cup low/no sodium chicken broth
1/2 cup broccoli, chopped
1/2 cup cauliflower, chopped
1/4 cup onion, chopped
Dash mace
1 tsp cornstarch or arrow root
8 oz evaporated skim milk
1/8 tsp sea salt
Dash black pepper

Combine broth, broccoli, cauliflower, and onion in a small Dutch oven. Cover and bring to a boil. Cook 5 to 8 minutes or until vegetables are tender. Stir in mace.
Transfer vegetable mixture in batches to container of a blender or food processor; cover and process until smooth.
Return vegetable mixture to Dutch oven. Dissolve cornstarch/arrowroot in 1/2 cup of milk; stir into vegetable mixture.
Add remaining milk, salt, and pepper to vegetable mixture, stirring well.
Cook over medium heat until mixture is thickened and bubbly, stirring frequently. Makes 2 servings.


Day 2

Breakfast
1 cup strawberries
1/3 cup cottage cheese
1/2 English muffin
1 cup skim milk
Coffee or tea

Lunch
*Chicken Salad*
1/2 cup carrot sticks
1/2 cup bell pepper strips
1 large tangerine
Sparkling mineral water with lime twist

Snack
1/2 medium banana

Dinner
4 oz grilled/broiled lamb chops
3 oz baked potato with 1 tsp margarine
1/2 cup steamed Frenched green beans
Mixed green salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Chicken Salad* Exchanges: 1 Vegetable, 1 Dairy
3/4 cup (6 oz) cooked chicken, diced
1/2 cup celery, diced
1/4 cup low-fat mayonnaise
1/4 cup onion, chopped
1 tsp pimiento, chopped
1/4 tsp sea salt
1/8 tsp Worcestershire sauce
1/8 tsp black pepper
Lettuce leaves

Combine chicken, celery, mayonnaise, onion, pimiento, salt, Worcestershire and pepper; stir well. Cover and chill.
Serve on lettuce leaves. Makes 2 servings.


Day 3

Breakfast
1/2 cup orange juice
1/2 cup cooked cereal
1/2 cup skim milk
Coffee or Tea

Lunch
*Asparagus Casserole*
2 oz cooked chicken
Tossed salad
1½ tsp Italian Dressing
3/4 oz bread sticks
1 small apple
Coffee or tea

Snack
1 small nectarine

Dinner
3 oz grilled venison (beef sirloin or flank) steak
*Marinated Vegetable Salad*
Coffee or tea

Snack
1 cup skim milk


*Asparagus Casserole* Exchanges: 1 Vegetable, 1/2 Fat, 1 Dairy
1/2 package (5 oz) frozen asparagus spears
1/4 cup skim milk
1/2 can (5 oz +1 ½ tsp) can low-fat cream of mushroom soup, undiluted
1/2 (4 oz)can sliced water chestnuts, drained
1/4 cup sharp Cheddar cheese, shredded
Non-stick cooking spray

Preheat oven to 325°F. Spray 1½-quart casserole. Cook asparagus according to package directions, omitting salt and fat; shock in ice water bath, drain and set aside.
Combine milk and soup, stirring until blended. Layer half each of asparagus, soup mixture, water chestnuts and cheese in casserole dish; repeat layers. Bake for 20 minutes or until thoroughly heated. Makes 2 servings.


*Marinated Vegetable Salad* Exchanges: 1 Vegetable
3/4 cup steamed carrots, diagonally sliced
1/4 cup celery, chopped
2 tbsp green pepper, chopped
1/4 tsp celery seed
1/4 medium onion, chopped
1½ tsp Mirin (sweetened Saki)
2 tbsp no-oil Italian-style salad dressing
1 tbsp rice vinegar
1 tbsp spring water

Place carrots, celery, green pepper, celery seed and onion in a large shallow dish; toss lightly and set aside.
Combine Mirin, salad dressing, vinegar and water in a small saucepan, stirring well; Bring to a boil, stirring frequently. Pour mixture over vegetables; cover and chill 8 hours. Makes 2 servings.


Aquene,
WautuckquesSochepo
(\__/)
(='.'=)
(")_(")

This message was edited Apr 26, 2011 12:25 PM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 26, 2011
9:43 AM

Post #8521598

WEEK 11

Day 4

Breakfast
1/2 medium banana
1/4 cup part-skim ricotta cheese
1/2 English muffin
1 cup skim milk
Coffee or tea

Lunch
3 oz roast beef
1 oz cheese
mustard
Lettuce leaves
2 slices rye bread
1/2 cup celery sticks
1/2 cup cauliflower florets
1 cup strawberries
Coffee or tea

Snack
2 large prunes

Dinner
*Shrimp and Chicken Creole*
1/2 cup wild and brown rice blend
1/2 cup steamed Brussels sprouts
Tossed salad
2 tsp vinaigrette
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Shrimp and Chicken Creole* Exchanges: 3 Protein, 2 Vegetable, 1 Fat
1/2 cup green pepper, chopped
1/4 cup + 2 tbsp onion,chopped
1/4 cup celery, diced
1/2 tsp olive oil
1 cup peeled, diced tomato
1/4 tsp sea salt
1/4 tsp garlic powder
1/4 tsp chili powder
Dash ground red pepper
Dash black pepper
4 oz (15) small fresh shrimp, peeled and deveined
1/2 cup cooked chicken

Sauté green pepper, onions and celery in oil in a skillet until vegetables are tender.
Stir in tomato, salt, garlic powder, chilli powder, red pepper and black pepper. Bring to a boil. Reduce heat and simmer, uncovered for 20 to 30 minutes or until thickened.
Stir in shrimp and chicken (mixture will thin when adding shrimp). Return to a boil; reduce heat, and cook 1 to 2 minutes or until shrimp turns pink.
Serve over cooked rice. Makes 2 servings.


Day 5

Breakfast
1 small nectarine
3/4 oz cold cereal
1 cup skim milk
Coffee or tea

Lunch
*Asparagus with Hot Bacon Dressing*
3 oz cooked chicken
1½ tsp low-fat (light) mayonnaise
2 Melba toasts
Coffee or tea

Snack
1 small apple

Dinner
1/2 medium grapefruit, sprinkled with cinnamon
4 oz cooked liver
1/2 cup cooked rice with 1 tsp margarine
*Broccoli Casserole*
Coffee or tea

Snack
1/2 cup low-fat yogurt

*Asparagus with Hot Bacon Dressing* Exchanges: 1 Vegetable, 1/2 Fat
1 slice thick-cut cob smoked bacon, finely diced
1/4 cup shallots, finely chopped
2 tbsp apple cider vinegar
2 tbsp spring water
Stevia or other sugar substitute equal to 1 tsp sugar
8 oz asparagus, steamed

Brown bacon in skillet until crisp. Add onion and cook until tender; drain well. Add vinegar and water; bring to a boil.
Remove from heat and stir in sugar substitute. Pour over steamed asparagus and serve warm. Makes 2 servings.


*Broccoli Casserole* Exchanges: 3 Vegetable, 1/2 Fat
8 oz fresh broccoli
1/2 cup spring water
1/4 tsp sea salt
1/8 cup onion, chopped
1/8 cup celery, chopped
1/2 cup (2 oz) fresh Shitaki mushrooms, sliced
1 tsp olive oil
1/2 (4 oz) can sliced water chestnuts, drained
1/4 cup (1 oz)
1/4 cup skim milk
1/4 (5 oz + 2½ tsp) low-fat cream of mushroom soup, undiluted
Dash garlic powder
Dash black pepper
Non-stick cooking spray

Preheat oven to 350°F. Spray a 1-quart casserole. Trim of large leaves of broccoli; remove tough ends of lower stalks. Wash thoroughly; cut into 1-inch pieces.
Bring water to a boil in a large saucepan; add broccoli and salt. Cover, reduce heat and simmer 5 minutes or until tender. Drain and set aside.
Sauté onion, celery, and mushrooms in oil until tender. Combine broccoli sautéed vegetables and water chestnuts in a large bowl; set aside.
Combine half the cheese, milk and soup in saucepan; cook over low heat, stirring constantly, until cheese melts. Stir in garlic powder and pepper. Pour over broccoli into, tossing to coat.
Spoon mixture into prepared casserole. Bake for 25 minutes; sprinkle with remaining cheese. Bake an additional 5 minutes or until cheese melts. Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(")

This message was edited Apr 26, 2011 12:26 PM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 26, 2011
10:24 AM

Post #8521683

WEEK 11

Day 6


Breakfast
1/2 cup fruit juice
*Eggs Benedict*
1/2 tsp margarine
1 cup skim milk
Coffee or tea

Lunch
2 oz cooked turkey breast
1/2 cup cucumber slices
1/2 cup tomato wedges
3/4 oz bread sticks
1/2 medium banana
Coffee or tea

Snack
1/2 cup mixed berries

Dinner
4 oz cooked turkey
*Carrots Vichy*
Tossed salad greens with lemon and herbs
1 cup mixed berries

Snack
1/2 cup low-fat yogurt


*Eggs 'Benedict'* Exchanges: 2 Protein, 1 Starch
1 whole English muffin
2 (1/2 oz) slices Serrano Hamon (Spanish ham or Italian prosciutto)
1 small tomato, cut into half
2 large eggs, poached and kept warm
2 tbsp + 1 tbsp plain low-fat yogurt
1½ tsp lemon juice
1/2 tsp Dijon-style mustard

Slice muffin in half and toast. Place hamon/prosciutto and 1 tomato slice on each muffin half, Broil 4 minutes. Top each muffin half with 1 poached egg.
Combine yogurt lemon juice and mustard. Spoon yogurt mixture over each egg and serve immediately. Makes 2 servings.


*Carrots Vichy* Exchanges: 2 Vegetable
1½ tsp margarine
1½ cups carrots, sliced
1/4 cup + 2 tbsp spring water
1/2 tsp sea salt
1/8 tsp ground nutmeg
Dash white pepper
1/8 cup fresh parsley, chopped
1½ tsp lemon juice
1 tsp raw honey

Heat margarine in a saucepan. Add carrot, water, salt, nutmeg and pepper. Bring to a boil; reduce heat, cover and simmer 8 to 10 minutes or until crisp-tender.
Stir in parsley, lemon and honey. Serve warn. Makes 2 servings.


Day 7

Breakfast
1/2 medium grapefruit
3/4 oz cold cereal
1/2 cup skim milk
Coffee or tea

Lunch
3 oz tuna
1 tsp low fat (light) mayonnaise
Mix green salad with lemon juice and herbs
1 slice bread
1 small peach
1/2 cup skim milk
Coffee or tea

Snack
2 large prunes

Dinner
4 oz cooked fish
*Corn Pudding*
1/2 cup steamed spinach leaves
Mix green salad
1½ tsp Thousand Island Dressing
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Corn Pudding* Exchanges: 1 Starch
1/2 cup frozen whole kernel corn, thawed
1/4 cup evaporated skim milk
Stevia or other substitute equal to 1/4 tsp sugar
1/8 tsp sea salt
Dash white pepper
Dash allspice
1 small egg, well beaten (or 2 tbsp egg substitute)
Non-stick cooking spray

Preheat oven to 350°F. Spray 1-quart casserole; set aside.
Combine corn, milk, sugar substitute, salt, pepper, allspice and egg in a medium bowl, stirring well.
Bake for 60 to 70 minutes or until knife inserted into center comes out clean. Serve warm. Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(")

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 29, 2011
9:41 AM

Post #8528370

WEEK 12

Daily Exchanges: 3 Fruit, 2 Vegetable (or more), 2 Dairy, 3 Bread, 3 Fat, 8 Protein

Day 1

Breakfast
1 poached egg
1 slice whole wheat beard
1 tsp margarine
1/2 cup skim milk
Coffee or tea

Lunch
3 slices bacon
2 slices tomato
2 Iceberg or Bibb lettuce leaves
1 slice whole wheat bread
1 tsp margarine
1/2 cup skim milk
1 cup strawberries
Coffee or tea

Snack
1 small pear

Dinner
4 oz cooked fish
1/2 cup steamed whole kernel corn
1/2 cup steamed carrots
Tossed salad
1½ tsp Thousand Island dressing
1 cup melon
Coffee or tea

Snack
1 cup skim milk


Day 2


Breakfast
1/2 cup orange segments
1/3 cup cottage cheese
1 cup skim milk
Coffee or tea

Lunch
2 oz Frankfurter
2 oz Frankfurter roll with mustard
1 tsp pickle relish
*Carrot-Sprout Slaw*
1/2 cup fruit salad
Coffee or tea

Snack
1/2 medium banana

Dinner
*Sautéed Cornish Game Hen Marsala*
1/2 cup cooked spinach
1 cup steamed sliced carrots
Mixed green salad
1½ tsp vinaigrette dressings
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Carrot-Sprout Slaw* Exchanges: 3 Vegetable, 1/2 Fat
1½ cup alfalfa sprouts
1 cup carrots, shredded
1/4 cup celery, diced
2 tbsp scallion, chopped
1 tbsp frozen concentrated orange juice, thawed
1½ tsp toasted sesame oil
1½ tsp lime juice
1/8 tsp garlic powder
Dash salt
2 iceberg, romaine or loose-leaf lettuce leaves

In medium bowl combine sprouts, carrots, celery, and scallions and toss until mixed. In small bowl combine orange juice concentrate, sesame oil, lime juice, garlic powder and salt and stir until well mixed; pour over vegetables and toss until combined. Cover bowl and refrigerate until slaw is chilled, at least 30 minutes.
To serve, line serving dish with lettuce leaves; toss slaw again and spoon onto lettuce leaves. Makes 2 servings.


*Sautéed Cornish Game Hen Marsala* Exchange: 4 Protein, 1 Vegetable, 1½ Fat
1 Cornish game hen (1¼ lb), skinned and cut into pieces
1/2 tsp sea salt
1 tbsp + 1½ tsp flour
1 tbsp margarine
1 garlic clove, minced
1 tbsp shallots, minced
1 cup mushrooms, sliced
1/2 cup low/no-sodium chicken broth
1/4 cup Marsala wine
Dash black pepper
1 tbsp parsley

Sprinkle hen with salt. On sheet of wax paper dredge hen in flour to coat; set aside.
In 12-inch skillet heat margarine over medium heat until bubbly and hot; add garlic and shallots and sauté briefly, being careful not to burn. Add hens pieces and brown well on all sides. Reduce heat to low, cover and cook until hen is tender, 10 to 15 minutes.
Add mushrooms to skillet and cook uncovered, stirring occasionally, for 3 minutes; add broth, wine and pepper. cover and let simmer for 10 minutes. Serve sprinkled with parsley. Makes 2 servings.


Day 3

Breakfast
2 tbsp blueberries
1/2 cup cooked oatmeal
1 cup skim milk
Coffee or tea

Lunch
1 cup vegetable juice
3 oz cooked chicken
1½ tsp mayonnaise
3 sesame Melba rounds
Coffee or tea

Snack
10 large cherries or 1/2 cup fruit

Dinner
*Fish Fillet Casserole*
*Spinach-Stuffed Tomatoes*
Tossed salad
1 ½ tsp vinaigrette
Coffee or tea

Snack
1 cup skim milk


*Fish Fillet Casserole* Exchanges: 4 Protein, 1 Vegetable, 1 Fat
2 (3 oz each) haddock fillets
Non-stick cooking spray
1/4 cup can cream of shrimp soup, undiluted
Dash hot sauce
1/4 cup (2 oz) American cheese, shredded
1/4 tsp paprika

Preheat oven to 400°F. Spray baking dish. Place fillets skin side down, in a baking dish. Combine soup and hot sauce; spoon over fish. Sprinkle with cheese and paprika; bake for 35 to 45 minutes or until fish flakes easily when tested with fork. Makes 2 servings


*Spinach-Stuffed Tomatoes* Exchanges: 2 Vegetable
2 medium tomatoes
3 oz cooked chopped spinach
1/2 tsp margarine
1½ tsp flour
1/8 tsp sea salt
1/8 tsp dry mustard
Dash Worcestershire sauce
1½ tbsp soft bread crumbs
Non-stick cooking spray

Preheat oven to 400°F. Spray shallow baking dish; set aside.
Cut tops from tomatoes; scoop out pulp, leaving shells intact. Chop pulp and set aside. Invert tomato shells on paper towels; drain 10 minutes.
Melt margarine in medium saucepan over low heat; add flour, salt, mustard and Worcestershire sauce, stirring until smooth. Cook stirring constantly for 1 minutes. Stir in tomato pulp and spinach. remove from heat.
Spoon spinach mixture into tomato shells. Top with breadcrumbs and place in baking dish. Bake for 15 minutes or until mixture is thoroughly heated and breadcrumbs are lightly browned. Makes 2 servings.



This message was edited Apr 30, 2011 9:29 AM

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 30, 2011
6:28 AM

Post #8529943

WEEK 12

Day 4


Breakfast
1/2 medium banana
1/4 cup part-skim Ricotta cheese
*French Toast*
1/2 cup skim milk
Coffee or tea

Lunch
3 oz tuna
1½ tsp low-fat mayonnaise
Tossed salad with lemon juice and herbs
2 Melba toast slices
1/2 cup skim milk
Coffee or tea

Snack
1 small pear

Dinner
4 oz cooked Liver
*Baked Zucchini Squash*
Mixed green salad with rice vinegar and seasonings
1/2 medium grapefruit
Coffee or tea

Snack
1/2 cup low-fat yogurt


*French Toast* Exchanges: 2 Carbohydrate, 1 Protein
2 eggs, beaten
2 tsp skim milk
1/4 tsp sea salt
4 slices white bread
Non-stick cooking spray

Combine eggs, milk and salt in a shallow bowl and beat until frothy. Spray large skillet and preheat. Dip bread slice into egg mixture, coating both sides. Place bead slice into skillet and repeat with remaining slices. Cook 4 to 5 minutes on each side until browned. Makes 2 servings.


*Baked Zucchini Squash* Exchanges: 1 Vegetable
2 small zucchini, cut in half lengthwise
2 tbsp plain low-fat yogurt
1½ tsp onion, minced
1½ tsp green pepper, minced
Sugar substitute equal to 2 tsp sugar
1/8 tsp sea salt
Dash ground allspice
Dash black pepper
1½ tsp dry butter substitute
2 saltine crackers, crushed

Preheat oven to 350°F. Cook zucchini in boiling water to cover in a medium saucepan 5 minutes or until crisp-tender. Drain well and set aside. When cooled scoop out zucchini pulp and place in a bowl; reserve zucchini shells. Combine pulp, yogurt, onion, green pepper, sugar substitute, salt, allspice and pepper. Spoon mixture into squash shells. Sprinkle with butter substitute and cracker crumbs. Bake for 30 minutes or until thoroughly heated. Makes 2 servings.


Day 5... Cheat Day!

Breakfast
1/2 cup orange segments
1/2 cup cottage cheese
1 cup skim milk
Coffee or tea

Lunch
*Curry-Shrimp Creole*
1/2 cup carrot sticks
1/2 cup cucumber slices
Lettuce leaves
1 cup mixed vegetable juice

Snack
1 small apple

Dinner
*1 Kentucky Fried Chicken Breast*
* 1/2 cup KFC Coleslaw*
*KFC 1/4 cup Mashed Potatoes with Gravy*
Tossed salad with lemon juice and herbs
Coffee or tea

Snack
1 cup skim milk


*Curry-Shrimp Creole* Exchanges: 2 Protein, 1½ Vegetable
1 medium onions, chopped
1/2 cup medium green pepper, cut into 1-inch pieces
1/4 cup celery, sliced
1 small garlic clove, minced
1 tsp olive oil
8 oz can whole tomatoes, undrained and chopped
2 tbsp fresh parsley, minced
2 tsp ketchup
1/4 tsp lemon juice
1/8 tsp sea salt
1/4 tsp hot sauce
1/8 tsp curry powder
1/8 tsp dried thyme
1/2 lb medium-sized fresh shrimp, peeled and deveined
1 cup cooked rice

Heat oil in large skillet; add onions, green peppers, celery and garlic and sauté until vegetables are tender-crisp.
Stir in tomato,parsley, ketchup, lemon juice, salt, hot sauce, curry powder and thyme. Cover and bring to a boil. Reduce heat and simmer 30 minutes.
Add shrimp; cover and simmer 5 minutes or until shrimp turns pink.


*1 Kentucky Fried Chicken Breast* Exchanges: 1/2 Starch, 2 Protein, 1/2 Fat

*KFC Coleslaw* Exchanges: 2 Starch, 2 Vegetable, 1 Fat

*KFC 1/4 cup Mashed Potatoes with Gravy* Exchanges: 1 Starch, 1 Fat

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

April 30, 2011
8:42 AM

Post #8530206

WEEK 12

Day 6


Breakfast
1/2 cup fruit
1/3 cup cottage cheese
2 graham crackers (2½ inch squares)
1 cup skim milk
Coffee or tea

Lunch
Cheddar melt (2 oz Cheddar cheese with tomato slices on 1 slice rye or whole wheat bread)
Mixed green salad with rice vinegar and seasonings
5 large cherries
Coffee or tea

Snack
1/4 cup celery sticks
1 tbsp nut butter

Dinner
*Stewed Venison*
*Wild Rice with Hazelnuts and Berries*
5 medium steamed asparagus spears
Lettuce wedge
1½ tsp Italian salad dressing
1/2 cup orange segments
2 Tbsp low-fat yogurt
Coffee or tea

Snack
1/4 cup berries
12 cup low-fat yogurt


*Stewed Venison* Exchanges: 4 Protein, 1 Vegetable
9 oz shoulder of venison, cut into 2" cubes
2 large onions; peeled and quartered
1 stalk celery, sliced
1/2 spring water
1/8 tsp sea salt
pepper to taste
1/8 tsp coriander
2 juniper berries

Put onions and venison in a 1½-quart slow cooker. Mix water, salt, pepper, coriander and juniper berries; cook on high 4 to 6 hours. Makes 2 servings.


*Wild Rice with Hazelnuts and Berries* Exchanges: 1 Starch, 1 Fruit, 1 Fat
1/4 cup wild rice, washed in cold water
1¼ cups spring water
1 wild onion (Allium canadense) or 1 green onion, chopped
1/4 cup shelled dried hazelnuts, diced
1/8 cup dried blueberries
1/8 cup sweetened dried cranberries

Combine rice, water and onion in a medium pot, bring to a boil, then cover and simmer for 35 to 40 minutes or until most of the water is absorbed. Add the hazelnuts and dried berries, mixing thoroughly. Steam, covered, for 20 more minutes, stirring occasionally. Serve hot. Makes 2 servings.


Day 7


Breakfast
1/2 medium banana
3/4 oz cold cereal
1 cup skim milk
Coffee or tea

Lunch
*Shrimp Salad*
Tossed salad with lemon and herbs
1/4 cup grape tomatoes
6 sesame Melba rounds
1/2 cup orange sections
Club soda

Snack
1 small pear

Dinner
*Chicken Cordon Bleu*
1/2 cup cooked brown rice
1/4 cup steamed zucchini slices
1/4 cup steamed summer squash slices
Tossed salad
1½ tsp French salad dressing
Coffee or tea

Snack
1 cup skim milk


*Shrimp Salad* Exchanges: 2 Protein, 1 Vegetable, 1/2 Fat
3/4 cup water
3/4 cup beer
2 tbsp crab boil seasoning
1/2 lb unpeeled medium fresh shrimp
2 tsp mayonnaise
1/4 tsp pimiento, diced
1/4 tsp lemon juice
1/4 tsp Dijon-style mustard
Dash white pepper
1/8 tsp fresh parsley, chopped
1/4 cup celery, diced

Bring water, beer and crab boil seasoning to a boil in medium saucepan. Add shrimp; cook 5 minutes or until shrimp turn pink. Drain well; cool. Peel shrimp; chop.
Combine mayonnaise, pimiento, lemon juice, mustard, pepper and parsley; stir well. Gently stir in shrimp and celery to mayonnaise mixture. Cover and chill. Makes 2 servings


*Chicken Cordon Bleu* Exchanges: 4 Protein 1 Vegetable, 1 Fat
2 (5 oz) boneless, skinless chicken breasts halves
1 (1 oz) slices Serrano hamon (Spanish ham or sub. prosciutto), cut in half
1 (1 oz) slice Swiss cheese, cut in half
1 egg, lightly beaten
1 tbsp flour
Non-stick cooking spray
1/4 cup onion, chopped
2 tbsp can cream of chicken soup, undiluted

Preheat oven to 350°F. Prepare a shallow baking dish with cooking spray; set aside.
Place chicken between 2 sheets of heavy-duty plastic wrap and flatten chicken to 1/4-inch thick, using a meat mallet or rolling pin.
Place 1 slice each of ham and Swiss in center of each chicken breast half. Roll up lengthwise and secure with wooden toothpick.
Dip each chicken roll in egg and dredge with flour. Place chicken roll, seam side down in baking dish. Bake for 20 minutes. Combine onion and soup, stirring well. Smear over chicken and bake 15 minutes or until chicken is done. Makes 2 servings.


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
(\__/)
(='.'=)
(")_(")

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

May 7, 2011
7:42 AM

Post #8545494

WEEK 13

Daily Exchanges: 3 Fruit, 2 Vegetable or more, 2 Dairy, 3 Bread, 3 Fat, 8 Protein

Day 1

Breakfast
1/2 cup fruit juice
3/4 oz cold cereal
1 cup non-fat (skim) milk
Coffee or tea

Lunch
*Oriental Beef with Teriyaki Vegetables*
Tossed salad with lemon juice and herbs
4 Melba Toast slices
1/2 cup fruit
Water or club soda

Snack
1 cup melon

Dinner
*Veal Birds*
1/2 cup steamed sliced carrot
Mixed green salad with lemon juice and herbs
Coffee or Tea

Snack
1/2 cup nonfat yogurt


* Oriental Beef with Teriyaki Vegetables* Exchanges: 4 Protein, 3 Vegetable, 1 Fat
1 beef top or round steak (10 oz)
2 tbsp teriyaki sauce
2 tbsp mirin
1 tbsp hoisin sauce
1 tsp ginger root, pared and minced
1 garlic clove, minced
2 tsp peanut or vegetable oil
1 cup carrots, shredded
1 cup green cabbage, shredded
1 cup onions, thinly sliced
8 (8-inch ) bamboo skewers, soaked 1/2 hour in water

Chill steak in freezer until slightly firm, 10 to 15 minutes. Remove to cutting board and slice diagonally across the grain into 1/4-inch-thick strips. In large bowl combine teriyaki sauce, mirin, hoisin sauce, ginger and garlic; add beef and toss to coat. Let stand at room temperature for 1 hour.
In 10-inch wok or skillet heat oil; add vegetables and sauté, stirring, until carrots are soft. Remove from heat.
Preheat broiler. remove meat from marinade,reserving marinade. Onto each of soaked skewer thread 1/8 of the steak strip; set on rack in broiling pan and broil until done to taste.
While steak is broiling, add reserved marinade to sautéed vegetables and cook until mixture is thoroughly heated. Transfer vegetables to serving platter and top with skewers of steak. Makes 2 servings.


*Veal Birds* Exchanges: 4 Protein, 2¼ Vegetable, 1/2 Starch, 2 Fat
1 tbsp + 1 tsp margarine, divided
1 cup onions, thinly sliced
1/8 cup celery, minced
2 garlic cloves, minced
1 cup mushrooms, thinly sliced
Dash sea salt
Dash black pepper
1/2 cup cooked long-grain rice
1/8 cup fresh parsley, chopped, divided
2 tsp Parmesan cheese, grated
4 veal cutlets (3 oz each), pounded to 1/4-inch thickness
1/2 cup Marsala wine
1/4 cup low/no sodium chicken broth

In 12-inch skillet heat 2 tsp margarine over medium heat until bubbly and hot; add onions, celery, and garlic and sauté for 2 minutes (Do Not Brown!). Add mushrooms, salt, pepper and continue cooking until most of the liquid has evaporated, about 5 minutes. Transfer mixture to bowl; add rice, 1 tablespoon parsley and cheese; stir to combine. Mound an equal amount of rice mixture onto each cutlet and roll veal to enclose filling, folding in the edges; secure each with a toothpick.
In same skillet heat remaining margarine over medium heat until bubbly and hot; add veal birds and cook, turning occasionally, until browned on all sides. Remove veal birds to a warmed serving platter; remove and discard toothpicks and keep "birds" warm.
In same skillet combine wine and broth; cook over high heat, stirring occasionally and scraping particles from sides and bottom of skillet, until sauce is slightly thickened. Pour over veal birds, garnish with remaining parsley and serve immediately. Makes 2 servings.


Day 2

Breakfast
1/2 cup fruit salad
1/3 cup cottage cheese
1 slice bread
1/2 cup nonfat (skim) milk
Coffee or tea

Lunch
2 oz cooked chicken
*Rutabaga-Carrot Whip*
1 slice bread
1 orange
1 cup nonfat (skim) milk

Snack
1/4 cup celery sticks
1/4 cup carrot sticks
2 tbsp fat-free ranch dressing

Dinner
3 oz cooked fish
1/2 cup cooked spinach
1/2 cup carrots
Tossed salad with lemon juice and herbs
1 small roll
Coffee or teas

Snack
*Apple Clafouti*


*Rutabaga-Carrot Whip* Exchanges: 3 Vegetable, 1 Fat
2 cups rutabaga, pared and cubed (about 3/4 lb)
1 cup carrots, sliced
1/2 tsp sea salt
1 tbsp low calorie pancake syrup
2 tsp margarine
Dash ground cinnamon

In 1½-quart saucepan combine rutabaga, carrots and salt; add water to cover and bring to a boil. Reduce heat to medium-low and cook until tender.
Drain vegetables and transfer to work bowl of food processor; add syrup and margarine, process until smooth. Transfer pureed mixture to serving bowl and sprinkle with cinnamon. Makes 2 servings.


*Apple Clafouti* Exchanges: 1 Protein, 1 Starch, 1 Fruit
2 eggs
1/4 skim milk
1/8 cup frozen whipped topping, thawed
1 tsp vanilla extract
1/8 tsp ground cinnamon
1/8 tsp ground nutmeg
1/4 cup + 2 tbsp self-rising flour
Sugar substitute equal to 1 tbsp granulated sugar
1/2 tsp margarine
2 small apples, cored, pared and sliced thinly
1½ tsp lemon juice
Brown sugar substitute equal to 1 tsp brown sugar

Preheat oven to 375°F. In mixing bowl combine eggs, milk, whipped topping, vanilla, cinnamon, and nutmeg; using an electric mixer, beat until smooth. Gradually beat in flour and granulated sugar substitute and continue beating until mixture is thick and smooth.
Grease 8-inch pie plate with margarine; arrange apple slices in plate in single layer and sprinkle with lemon juice. Pour batter over fruit and sprinkle with brown sugar substitute. Bake until browned, 35 to 40 minutes. Makes 2 servings.


Day 3

Breakfast
1/2 cup fruit
1/2 oz cooked cereal
1 cup non-fat (skim) milk
Coffee or tea

Lunch
3/4 cup Cottage Cheese w/ chives and onions
1/2 cup carrot sticks
1/2 cup each celery sticks
1/2 cup red bell pepper strips
4 Melba Toast slices
Coffee or tea

Snack
1/2 cup low-fat/nonfat yogurt

Dinner
4 oz cooked liver
1½ cup steamed carrot, cauliflower and broccoli blend
Lettuce wedges with 2 tsp vinaigrette
1 small orange, tangerine, murcott or clementine
Coffee or Tea

Snack
1/2 cup pineapple

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

May 7, 2011
8:03 AM

Post #8545531

Day 4

Breakfast
1/2 cup Orange juice
1/3 cup cottage cheese
6 sesame Melba rounds
1 cup nonfat (skim) milk
Coffee or tea

Lunch
Crab Salad w/ 1½ tsp low-fat mayonnaise
1/2 cup each carrot sticks and cucumber slices
1 slice bread
1 tsp margarine
Sparkling mineral water with lemon slice

Snack
1/2 cup low-fat yogurt
1/2 cup fruit

Dinner
3 oz cooked chicken
6 steamed broccoli spears
Tossed salad with 1 tsp vinaigrette
Coffee or tea

Snack
1/2 cup fruit


Day 5

Breakfast
1 cup melon
3/4 oz cold cereal
1 cup skim milk
Coffee or tea

Lunch
1 oz Swiss cheese
1 oz ham slices (recommend Serrano Hamon)
2 slices whole wheat bread
Tossed salad w/ 1½ tsp vinaigrette
1/2 cup carrot sticks
1/2 cup celery sticks
1/2 c fruit salad

Snack
1/2 cup pineapple

Dinner
*Marinated Grilled Shrimp*
1/2 cup steamed whole green beans
1/2 cup steamed mushrooms, sliced
Tomato slices on lettuce leaves with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Marinated Grilled Shrimp* Exchanges: 4 Protein, 1 Fat
10 oz medium shrimp, shelled and deveined
3 tbsp lemon juice
2 tsp olive oil
2 garlic cloves, minced
1/2 tsp oregano leaves
¼ tsp sea salt
¼ black pepper
¼ tsp paprika
2 tsp fresh parsley, chopped

Preheat broiler. In two food storage bags put 5 ounces of shrimp. In small bowl combine lemon juice, olive oil, garlic, oregano, salt, pepper and paprika; pour mixture over each portion of shrimp. Knead bags to coat. Refrigerate for 10 minutes. In each of 2 individual flame-proof casseroles (or 1 shallow 2-quart casserole may be used) arrange 5 oz shrimp. Broil 3 to 4-inches away from heat source until shrimp are golden brown, 1 to 2 minutes. Serve garnished with parsley. Makes 2 servings.

maccionoadha

maccionoadha
Halifax, MA
(Zone 6a)

May 7, 2011
8:54 AM

Post #8545624

Day 6

Breakfast
1/2 cup fruit salad
3/4 cup cold cereal
1 cup skim milk
Coffee or tea

Lunch
*Scallops en Brochette*
Tossed salad with lemon and herbs
1 (1 oz) roll
Coffee or Tea

Snack
1/2 cup fruit

Dinner
*Italian-Style Venison Pot Roast*
1/2 cup steamed carrot slices
1/2 cup steamed zucchini slices
Tossed salad with 1 tsp vinaigrette
Coffee or tea

Snack
1/2 cup low-fat yogurt


*Scallops en Brochette* Exchanges: 2 Vegetable, 4 Protein, 1 Fat
12 sea scallops, cut in half
1/4 cup dry white wine
16 small mushroom caps (about 1-inch diameter each)
1/2 red bell pepper, seeded and cut into 1-inch squares
1/2 green bell pepper, seeded and cut into 1-inch squares
2 tsp margarine, melted
1/4 tsp paprika
6 (8-inch) bamboo skewers, soaked in water for 1/2 hour
Garnish lemon slices
Garnish parsley sprigs

In 1-quart glass bowl soak scallops in wine for 30 minutes; drain, reserving wine.
Onto each of skewer, alternating ingredients, thread 1 mushroom cap, 1 red pepper, 1 scallop half, 1 green pepper, 1 mushroom cap, repeat once more ending in a mushroom cap.
Preheat broiler. In 13 x 9 x 2-inch baking pan arrange skewers in a single layer and pour wine over skewers; drizzle margarine over scallops only. Dust all with paprika and broil until scallops tops turn opaque white, 4 to 5 minutes; serve immediately with pan juices and garnish with lemon slices and parsley sprigs. Makes 2 servings.


*Italian-Style Venison Pot Roast* Exchanges: 4 Protein, 1 Fat
1 lb venison pot roast
1 tbsp olive oil
Black pepper
2 oz can tomato sauce
1/4 c. dry red wine
1 medium onion, chopped
1 cup celery, chopped
1 tbsp parsley, minced
2 tsp oregano
1 clove garlic
flour
water

Preheat oven to 300°F. In Dutch oven, brown roast on all sides in oil. Add pepper to taste. Combine remaining ingredients, except flour, and pour over pot roast. Cover and bake 3/4 hour or until internal temperature of 160ºF. Pour off liquid and measure. Mix a smooth paste of flour and water, measuring 2 tbsp. of water and 1 1/2 tbsp. of flour for each cup of liquid. Gradually add hot liquid, stirring constantly and cook until thickened. Correct seasonings. Makes 2 servings.


Day 7

Breakfast
1/2 cup juice
3/4 cup cold cereal
1 cup skim milk
Coffee or tea

Lunch
2 oz cooked chicken
Tossed salad w/ vinaigrette
1 slice bread
Coffee or tea

Snack
1 cup melon

Dinner
6 oz grilled pork chops
3/4 cup steamed broccoli, carrot and cauliflower blend
Mixed green salad with lemon juice and herbs
Coffee or tea

Snack
1/2 cup low-fat yogurt


Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
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