Sirloin Steak with artichokes, Tomatoes and Olives
The South Beach Diet Quick and Easy Cookbook
prep time: 10 minutes cook time: 20 minutes
Redolent with the lusty flavors of the Mediterranean, this dish turns a quick weeknight meal into something the
whole family will look forward to coming home to. Serve it with your favorite salad. If you don't have time
to thaw frozen artichokes, use a 14 ounce can of brine packed ones, well drained.
4 - 6 oz sirloin steaks, about 3/4 inch thick
2 teaspoons extra-virgin olive oil
1/4 cup water
1 garlic clove minced
1 teaspoon dried oregano
4 plum tomatoes, diced
1 - 9 ounce package frozen artichoke hearts, thawed and quartered
1/2 cup pitted kalamata olives, coarsely chopped
Salt and freshly ground black pepper
Season steaks with salt and pepper. Heat oil in large skillet over medium-high heat. Cook steak 4 60 5 minutes per side for medium rare ( I prefer well done).
Transfer to a plate.
Add water to the hot pan, scraping any brown bits from the bottom; reduce heat to medium. Add garlic and oregano; cook until garlic has softened, about 1 minute.
Add tomatoes and cook 3 minutes more. Stir in artichokes and olives and cook until warmed through, about 2 minutes. Season with salt and pepper to taste and serve warm with steaks.
Makes 4 servings
Per serving: 310 calories, 14 g fat, 3.5 g saturated fat, 40 g protein, 9 g carbohydrates, 5 g dietary fiber, 320 mg sodium
Saturday, February 20, 2010
Crispy Trout with Lemon Caper Sauce
Crispy Trout with Lemon Caper Sauce
The South Beach Diet Quick and Easy Cookbook
prep time: 15 minutes Cook time: 10 minutes
The secret to a deliciously crispy trout is to rinse and then pat the fish dry completely before brushing it with oil and cooking
it in a hot pan.
4 tablespoons trans-fat free margarine, melted
1 tablespoon fresh lemon juice
1 tablespoon capers, drained and rinsed
4 (5 to 6 Ounce) trout fillets, skin on
1 1/2 teaspoons canola oil, plus extra for brushing fish
Salt and freshly ground black pepper
Whisk margarine, lemon juice, and capers together in a mixing bowl until smooth.
Rinse trout under cold water and pat dry well with paper towels.
Brush with oil and season with salt and pepper.
Heat oil in a large nonstick skillet over medium-high heat until rippling not smoking. Add trout,
skin side down and cook for 3 minutes; turn and cook 1 minute longer. Make sure fish is cooked thoroughly.
Remove from pan, top with lemon sauce and serve hot.
Makes 4 servings
Per serving: 320 calories, 21 g fat, 4.5 g saturated fat, 30 g protein, 0 g carbohydrate, 0 g dietary fiber, 300 mg sodium
The South Beach Diet Quick and Easy Cookbook
prep time: 15 minutes Cook time: 10 minutes
The secret to a deliciously crispy trout is to rinse and then pat the fish dry completely before brushing it with oil and cooking
it in a hot pan.
4 tablespoons trans-fat free margarine, melted
1 tablespoon fresh lemon juice
1 tablespoon capers, drained and rinsed
4 (5 to 6 Ounce) trout fillets, skin on
1 1/2 teaspoons canola oil, plus extra for brushing fish
Salt and freshly ground black pepper
Whisk margarine, lemon juice, and capers together in a mixing bowl until smooth.
Rinse trout under cold water and pat dry well with paper towels.
Brush with oil and season with salt and pepper.
Heat oil in a large nonstick skillet over medium-high heat until rippling not smoking. Add trout,
skin side down and cook for 3 minutes; turn and cook 1 minute longer. Make sure fish is cooked thoroughly.
Remove from pan, top with lemon sauce and serve hot.
Makes 4 servings
Per serving: 320 calories, 21 g fat, 4.5 g saturated fat, 30 g protein, 0 g carbohydrate, 0 g dietary fiber, 300 mg sodium
Peanut Blossom Cookies
Peanut Blossom Cookies
1 3/4 cup flour
1/2 cup peanut butter
1 tsp. baking soda
1 egg
1/2 tsp. salt
2 tsp. milk
1/2 cup sugar
2 tsp vanilla
1/2 cup packed brown sugar
1/2 cup shortening
48 Hershey's candy kisses
Mix all ingredients together, except kisses. Form mixture into small balls about the size of walnuts.
Place on greased cookie sheet. Bake at 375 degrees Fahrenheit for 10-12 minutes.
Place a candy kiss on each cookie after removing from oven. Press lightly.
1 3/4 cup flour
1/2 cup peanut butter
1 tsp. baking soda
1 egg
1/2 tsp. salt
2 tsp. milk
1/2 cup sugar
2 tsp vanilla
1/2 cup packed brown sugar
1/2 cup shortening
48 Hershey's candy kisses
Mix all ingredients together, except kisses. Form mixture into small balls about the size of walnuts.
Place on greased cookie sheet. Bake at 375 degrees Fahrenheit for 10-12 minutes.
Place a candy kiss on each cookie after removing from oven. Press lightly.
King Ranch Casserole
King Ranch Casserole
Usually made with creamy canned soups and several cups of cheese, the fat and sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables and you have a version of the Tex-Mex favorite that you can feel good about eating.
6 servings
Active Time: 30 minutes
Total Time: 1 hour
Ingredients
• 1 1/2 cups reduced-sodium chicken broth
• 1 cup nonfat milk
• 1/2 cup all-purpose flour
• 1/2 cup nonfat plain yogurt
• 1 14-ounce can diced tomatoes, drained
• 1 4-ounce can chopped green chiles, drained
• 1/4 cup chopped fresh cilantro, or parsley
• 1 tablespoon chili powder
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• 1 1/2 teaspoons canola oil
• 1 large onion, chopped
• 1 red or green bell pepper, diced
• 2 cloves garlic, minced
• 2 cups diced cooked skinless chicken
• 10 corn tortillas, cut in quarters
• 1/2 cup shredded reduced-fat Cheddar cheese
Preparation
1. Preheat oven to 375°F.
2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
4. Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.
Nutrition
Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g carbohydrates; 25 g protein; 6 g fiber; 458 mg sodium; 400 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat
Usually made with creamy canned soups and several cups of cheese, the fat and sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables and you have a version of the Tex-Mex favorite that you can feel good about eating.
6 servings
Active Time: 30 minutes
Total Time: 1 hour
Ingredients
• 1 1/2 cups reduced-sodium chicken broth
• 1 cup nonfat milk
• 1/2 cup all-purpose flour
• 1/2 cup nonfat plain yogurt
• 1 14-ounce can diced tomatoes, drained
• 1 4-ounce can chopped green chiles, drained
• 1/4 cup chopped fresh cilantro, or parsley
• 1 tablespoon chili powder
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• 1 1/2 teaspoons canola oil
• 1 large onion, chopped
• 1 red or green bell pepper, diced
• 2 cloves garlic, minced
• 2 cups diced cooked skinless chicken
• 10 corn tortillas, cut in quarters
• 1/2 cup shredded reduced-fat Cheddar cheese
Preparation
1. Preheat oven to 375°F.
2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
4. Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.
Nutrition
Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g carbohydrates; 25 g protein; 6 g fiber; 458 mg sodium; 400 mg potassium.
Nutrition Bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat
Irish Soda Bread
Irish soda bread:
3 1/2 cups flour
1/2 cup sugar
1/2 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon salt
1 pint sour cream
2 eggs
3/4 cups raisins
Preheat oven to 350. Combine all dry ingredients (except raisins) in a big bowl. In a small bowl beat the eggs and then mix in the sour cream. Add egg and sour cream to dry ingredients and stir with a wooden spoon. Using the wooden spoon stir in the raisins and then knead the dough (it will be quite sticky). Put dough on a greased baking sheet and dust the dough with flour until you can pat the dough without it sticking to your fingers. Then bake for about 50 minutes
3 1/2 cups flour
1/2 cup sugar
1/2 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon salt
1 pint sour cream
2 eggs
3/4 cups raisins
Preheat oven to 350. Combine all dry ingredients (except raisins) in a big bowl. In a small bowl beat the eggs and then mix in the sour cream. Add egg and sour cream to dry ingredients and stir with a wooden spoon. Using the wooden spoon stir in the raisins and then knead the dough (it will be quite sticky). Put dough on a greased baking sheet and dust the dough with flour until you can pat the dough without it sticking to your fingers. Then bake for about 50 minutes
Decadent Desserts
Desserts
To start off you'll need a six inch deep glass dish, plastic tupperware if fine if you have nothing else. Here's what you'll need:
2 chocolate cake mixes
2 packages instant pudding
Tub of whip cream
Package crushed Heath bar
Instructions:
You bake the cakes and let them cool. Once cooled cut each cake into small pieces and layer the bottom of the dish with one cake. Then over that you put a layer of pudding followed by a layer whip cream then you sprinkle the Heath bar on top and repeat with another layer of cake, pudding, whip cream & crushed Heath bar. Then you let it chill in the fridge for at least 30 minutes before serving.
The instructions for the next are the same but you'll need:
2 packages white cake
Package fresh strawberries
2 packages Vanilla pudding
Package fresh blueberries
Tub of whip cream
The layers from bottom to top are cake, pudding, cut up strawberries, whip cream, blueberries and repeat.
To start off you'll need a six inch deep glass dish, plastic tupperware if fine if you have nothing else. Here's what you'll need:
2 chocolate cake mixes
2 packages instant pudding
Tub of whip cream
Package crushed Heath bar
Instructions:
You bake the cakes and let them cool. Once cooled cut each cake into small pieces and layer the bottom of the dish with one cake. Then over that you put a layer of pudding followed by a layer whip cream then you sprinkle the Heath bar on top and repeat with another layer of cake, pudding, whip cream & crushed Heath bar. Then you let it chill in the fridge for at least 30 minutes before serving.
The instructions for the next are the same but you'll need:
2 packages white cake
Package fresh strawberries
2 packages Vanilla pudding
Package fresh blueberries
Tub of whip cream
The layers from bottom to top are cake, pudding, cut up strawberries, whip cream, blueberries and repeat.
Cauldron Goulash
Cauldron goulash (Slovak style)
Perfect for blue-eyed warriors and their side-kicks whilst on their journeys through the coutryside. While the goulash is bubbling away over the fire in its cauldron, there is plenty of time to jump in the hot tub or nearest lake for some fishing or to explore a near-by cave.
Prepare fire and hang your pot or cauldron over it. Make sure you have plenty of extra firewood prepared.
Ingredients (6-8 people or two hungry warriors)
1 kilo meat (pork, beef or venison)
1 kilo of onions
1 jar of lečo (pronounced lecho) (300 ml) ( a ready-made mixture of tomatoes, peppers and onion. If this is not available just add some extra chopped peppers)
6 cloves of garlic
1 apple
2 carrots
1 kilo of potatoes
water
salt
paprika (hot and sweet varieties)
marjoram
hot chili peppers
small tin of tomato puree or ketchup
1. First chop onions fairly small and fry them in plenty of plain vegetable oil in a large pot until golden.
2. Finely chop the garlic and add it to the onions, give them a stir for a couple of minutes then drop in the meat which has been chopped into smallish pieces. This mixture now needs to cook vigorously until it is swimming in juices. Don't add any salt at this point or the meat will toughen.
3. Now add your liquid. Water, wine or beer - the amount you add will depend on how thick you want your goulash to end up. For a thick one, pour in just enough liquid to cover the meat.
4. Leave the pot uncovered, boiling gently for 45 minutes.
5. Cut into cubes the carrots and potatoes and add them to the pot, along with a jar of lečo and salt.Add herbs and spices. Marjoram is a traditional addition, and lots of paprika. Add ketchup.
6. In another hour or less, the goulash should be done; the vegetables and meat soft to the bite, the sauce thick and fragrant. Serve with thick slices of bread and enjoy the sunset.
Perfect for blue-eyed warriors and their side-kicks whilst on their journeys through the coutryside. While the goulash is bubbling away over the fire in its cauldron, there is plenty of time to jump in the hot tub or nearest lake for some fishing or to explore a near-by cave.
Prepare fire and hang your pot or cauldron over it. Make sure you have plenty of extra firewood prepared.
Ingredients (6-8 people or two hungry warriors)
1 kilo meat (pork, beef or venison)
1 kilo of onions
1 jar of lečo (pronounced lecho) (300 ml) ( a ready-made mixture of tomatoes, peppers and onion. If this is not available just add some extra chopped peppers)
6 cloves of garlic
1 apple
2 carrots
1 kilo of potatoes
water
salt
paprika (hot and sweet varieties)
marjoram
hot chili peppers
small tin of tomato puree or ketchup
1. First chop onions fairly small and fry them in plenty of plain vegetable oil in a large pot until golden.
2. Finely chop the garlic and add it to the onions, give them a stir for a couple of minutes then drop in the meat which has been chopped into smallish pieces. This mixture now needs to cook vigorously until it is swimming in juices. Don't add any salt at this point or the meat will toughen.
3. Now add your liquid. Water, wine or beer - the amount you add will depend on how thick you want your goulash to end up. For a thick one, pour in just enough liquid to cover the meat.
4. Leave the pot uncovered, boiling gently for 45 minutes.
5. Cut into cubes the carrots and potatoes and add them to the pot, along with a jar of lečo and salt.Add herbs and spices. Marjoram is a traditional addition, and lots of paprika. Add ketchup.
6. In another hour or less, the goulash should be done; the vegetables and meat soft to the bite, the sauce thick and fragrant. Serve with thick slices of bread and enjoy the sunset.
Elephant Stew
ELEPHANT STEW.
(HOW TO FEED A CROWD)
ELEPHANT(medium)brown gravy; beef soup and gravy base.
> TWO RABBITS (OPTIONAL) Cut ELEPHANT
> into small bite sized pieces; this should take only two
> months add enough gravy to cover; cook over KEROSENE fire
> for about 4 weeks at 465 degrees; makes about 3;800
> servings.
TO extend it add RABBIT; but do this only if
> necessary as most people do not like hare in their
> stew.
(HOW TO FEED A CROWD)
ELEPHANT(medium)brown gravy; beef soup and gravy base.
> TWO RABBITS (OPTIONAL) Cut ELEPHANT
> into small bite sized pieces; this should take only two
> months add enough gravy to cover; cook over KEROSENE fire
> for about 4 weeks at 465 degrees; makes about 3;800
> servings.
TO extend it add RABBIT; but do this only if
> necessary as most people do not like hare in their
> stew.
Recipe For Life
Recipe For Life
4 Cups of Love
2 Cups of Loyalty
3 Cups of Forgiveness
1 Cup of Friendship
5 Spoons of Hope
2 Spoons of Tenderness
4 Quarts of Faith
1 Barrel of Laughter
Take Love and Loyalty, mix it thoroughly with Faith.
Blend it with Tenderness, Kindness & Understanding.
Sprinkle abundantly with Laughter.
Bake it with Sunshine
Serve Daily with Generous Helpings.
4 Cups of Love
2 Cups of Loyalty
3 Cups of Forgiveness
1 Cup of Friendship
5 Spoons of Hope
2 Spoons of Tenderness
4 Quarts of Faith
1 Barrel of Laughter
Take Love and Loyalty, mix it thoroughly with Faith.
Blend it with Tenderness, Kindness & Understanding.
Sprinkle abundantly with Laughter.
Bake it with Sunshine
Serve Daily with Generous Helpings.
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