Last Few Weeks 1

So I am still getting caught up for you all. LOL

Sorry! We spend Friday in Oklahoma to see the Alan Jackson Concert at the Winstar and I was trying to menus, job hunt, and everything on short week.

But the concert was Fabulous!!! His music is just great and very touching. I know I cried during Where Were You When The World Stopped Turning. So many memories of friends, loved ones, people I haven't seen in years but we keep talking about getting together one day, 9-11, and then the Ft. Hood Attack. Yeah it hit right in the heart. I wish he would have sang longer, so you know it was a good concert! Plus it was nice to get out the house. Someone here needs a social life!! LOL

So lets get to the food shall we??

This is a variation of something I made for my family when I was like 9. I used regular spaghetti noodles then. This is a healthier version that uses a Spaghetti Squash. You know what it is?? NO!?!?!?  OK I can help you with that.

This is a Spaghetti Squash Split in half lengthwise.

Its pretty solid on the outside and the middle reminds me of a pumpkin with the "Guts and Seeds"

This is how it looks cooked.

The meat turns in to strands and you scrape it out with a fork to help separate the strands.

When you are done you have an empty shell of just the outer skin.

Spaghetti Squash Pie

1 small - med Spaghetti Squash
4 cloves minced Garlic
1 jar of your favorite Spaghetti Sauce
1 medium Onion, diced
1 Green Bell Pepper, diced
2 cans of Mushrooms
1-lb of  Ground Turkey Meat
             (if you have one of the people you are feeding that is against anything but Ground beef they won't really be able to tell the difference so save fat calories for something else I say)

These are to your taste:
Thyme, Cayenne, Basil, Oregano, Salt, Pepper, Garlic Powder
Olive Oil
Olive Oil Non-stick Spray

Pre-heat your oven to 350

Use a heavy knife and carefully cut the spaghetti squash in half lengthwise (the long way). You will need to be very careful cuz you will probably have to rock your knife in and out of it to get it cut all the way around. Once you have it split in half you will have a mass of pumpkin looking seeds and "guts" in the center. Take a spoon a scoop just them out.

Take a sheet pan and cover it foil and then spray it with non-stick spray. The spray the cut sides and inside the well of the squash. Then smear approx 2 cloves worth of minced garlic just in each well. Sprinkle with a little Salt and Pepper and Place cut sides down on the sheet pan you prepared. Place Pan in Oven and cook for 45-60 mins or so. Until the  squash when you grab it gives some (Like a quick squeeze of the Charmin LOL) Wear your oven mitt when you do this!! PLEASE

Once the squash is ready. Just take the sheet pan out and let the squash sit to cool for 10-15 mins at least so it will be easier to scrape out the flesh. Normally if this was a side I wouldn't do this as I want to serve it piping hot with  a little toss of Olive Oil and a sprinkle of Parmesan but since this is going back in the oven, its a non-issue if cools down alot.

Meanwhile, Saute your Onions til just wilted and then add the Bell Peppers and saute til the onions are just getting translucent. Add your ground Turkey. Be Sure to season as you go!! Salt, Pepper, Garlic Powder, Italian Seasoning, Thyme, Cayenne, Basil, and/or Oregano. Add all this to your Sauce pan with the jar of Spaghetti Sauce and simmer it while you wait on your squash to be ready. Remember his is a home-style dish so do what makes you and your family happy. No rules just fun! :)

Once the squash is now cooled enough to think about handling grab a half an set it stem end up in a big bowl and take a fork and just start scraping out the flesh down into the bowl. This will give you some stability while doing this. If the squash is still warm just put a pot holder or a folded kitchen towel between your hand and the squash.

As you scrape you will see the flesh coming out in strands and you will have it plus nice roasted garlic (from what we put in the well) in the bowl. 95% of whats in that shell will come out. You may have to flip over the squash to scrape the part that started in the bowl. Once you have all the meat of one half in the bowl switch to the other half and scrape away until you have 2 empty shells and a bowl full of squash strings.

OK. Everything that needs pre-cooking is now cooked. Now if you are really busy person. You could do all of the above the night before, come home from work the next night and put this all together but it will take longer in the oven as you will be getting everything hot all the way through to the center. This all can be done in one night for dinner though with out an issue so don't think you need two nights to do this.

Putting this dish together you will need:

Cooked Spaghetti Squash
3 beaten eggs
1/2 c Parmesan Cheese
1 c Cottage Cheese
Italian Seasoning
Garlic Powder
Prepped Sauce
Shredded Mozzarella or other Cheese


In your bowl of squash strings add 3 beaten Eggs and 1/2 cup Parmesan Cheese. Toss well to get well coated.

I used an 8X8 pan but it will depend on the size of your squash. You could need to use a 13x9. You want about a 1 inch shell so keep that in mind.

Spray your pan with cooking spray and press your squash into the pan so it forms a shell.

Spread your 1 cup of Cottage Cheese into your shell and sprinkle Italian Seasoning and a little garlic powder just over the top of it.

The spread some of your sauce over the top of just the cottage cheese. You want a nice healthy layer of this. Any Sauce you have remaining you can serve on the side at the table for those that want more sauce.

Place this in the oven at 350 for 30 mins to get everything back to steaming hot and the eggs will help pull the squash into a tighter unit. Then sprinkle the top with your cheese and put it back in the over to melt and get bubbly.

Let this sit for 5-10 mins to let it setup and then cut and serve.

Ok now lets go somewhere else... A little Asian???

Shrimp Stir Fry

Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color. Make sure you have all the veggies prepared  and all about the same size before you start to cook. Once you’re ready, this dish cooks up in less than 10 minutes. If you can find cut packaged stir-fry vegetables at the supermarket, your prep time will be finished in a flash!

4 teaspoons canola oil, divided
2 tablespoons plus 11/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
11/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1-inch pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed

1 small head of fresh Broccoli, trimmed into florets

1/4 teaspoon red pepper flakes


Whisk together 2 teaspoons of the oil, 11/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.

Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.

Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.

Add the broccoli and mushrooms saute until the mushrooms are just starting to wilt a little,then add the scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 3-4 minutes. Stir in shrimp, any juices on the plate and remaining soy sauce and toss to combine. Serve hot. Serves 3-4

Now Lets go .... Mexican....

Mexican style Chicken Soup

One of my mom's favorite soups is Tortilla Soup. Since we are trying to cut down on the carbs and do more veggies and lean proteins this soup really hits that spot for her. This richly flavored, quick-cooking, southwestern-style soup tastes like you cooked all day but really it takes no time to prepare.

1 Tablespoon Oil
1 small Onion, finely chopped
1 Jalapeño Pepper, diced

2 Garlic cloves, minced

2 teaspoon ground Cumin
Salt and black pepper
5 cups reduced-sodium chicken broth
1 - 10oz can of Rotel
1 1/2lb  boneless, skinless chicken breast, cut into thin strips
1 1/2 cups mild refrigerated salsa

3 Tbsp Lime juice

1/4 cup chopped fresh cilantro leaves (optional)


Heat oil in medium saucepan over medium-low heat. Add onion, jalapeño, a little salt and pepper and saute 5 mins until tender and translucent then add garlic and cumin and cook 30 seconds more.

Add broth and Rotel, increase heat to high; bring to a simmer. Add chicken and cook til  no longer pink  about 3 mins. Then add the salsa, lime juice bring back up to simmer and then check seasoning. Add salt, pepper, cumin, cayenne if needed.

When serving sprinkle some fresh cilantro on top.

 

Ok enough for now... the rest that the week I got slowed up on coming up ... SOON I promise!!

Ladies Lunch

My mom wanted to have the ladies from her work over to see the upgrades she had done to the house, so she asked me if I would handle the catering portion. Since we had started this new way of eating, I didn't want to derail any of that so I came up with a menu that would be good for us as well as other people coming in. Plus it turned out that one of the ladies my mom works with is a vegitarian so the menu was perfect for her with no alterations.

Ladies Lunch Autumn Menu

Very Veggie Chili

Jicama Cilantro Lime Slaw

Tropical Iced Tea and Pink Lemonade

Chocolate Pecan Brownies with Cream Cheese Frosting

I had made this chili before and I knew it was good and both my parents didn't realize there was no meat in it at all, not even broth or stock, and didn't miss it.  I remember them coming home from work and saying how good it was and when I asked about the lack of meat they were both just shocked. Especially my dad, I think, who is very meat and potatoes.

Here is the recipe for this AWESOME and SUPER EASY as well as HEALTHY and FLAVORFUL Chili

Very Veggie Chili

Makes 4 - 2 cup servings

1 Tbsp Extra Virgin Olive Oil

2 Bell Peppers, chopped (any color you like)

12 oz of White Mushrooms, chopped (thats a little more than 1 pkg check the weight listed on the pkg)

1 large onion, chopped

2 celery stalks, chopped

3 garlic cloves, minced

1 Tbsp Chili Powder

1 Tbsp Dried Oregano

1 tsp Ground Cumin (we use more)

1/4 tsp salt

2 - 15oz cans of beans (I use a mix Pinto, Black, Kidney and don't drain and rinse them!!!)

1 - 15 oz can of no-salt added diced tomatoes (undrained)

In a large sauce pan, heat oil over medium heat. Add Celery and cook until white portion just starts to turn translucent, add onions and cook again until it just starts to turn translucent, add bell peppers and cook about 4 mins until peppers are just getting soft, add garlic and mushrooms and cook 4 mins until all the veggies are soft. In between every layer of veggies sprinkle some salt on the veggies as you go to season each layer. Once the veggies are all softened but NOT BROWN Chili Powder, Oregano, and Cumin. Cook everythign together in the spices about 5 mins don't let anything brown.

Add everything from the cans of Beans and Tomatoes. Bring it to simmer and cook, stirring occasionally, until chili thickens some and is fragrant about 25-30 mins.

As you can see by these pics I did this in a crock pot for this occasion but usually I do it on the stove top. For the crock pot I doubled the recipe. I also still sautéed the veggies BUT I did them one at a time and once each one was fully softened I would dump the whole pan of the one veggie in the pot and move on to the next one. Then I added the spices, tomatoes, and beans right to the crock pot and set it to cook overnight for lunch the next day. This recipe freezes well BTW so if you wanna make a big pot and then freeze leftovers do so it will reheat like a charm. Also feel free to add more spices cuz we do but some people like a milder chili. Also I use Rotel in place of canned diced tomatoes again for more spice.

We dress it up with a little Green Onion, Chopped Cilantro, Fat Free Sour Cream, and Cheese. About a Tablespoon of each. Its about the Chili not the toppings LOL

The Jicama Slaw is so super easy. If you have never had Jicama its really good. 

It a root with a yellowish tan/brown exterior, while its inside is creamy ivory with a crisp texture that resembles raw potato or pear. The flavor is sweet and starchy, reminiscent of some green apples and it is usually eaten raw, sometimes with salt, lemon, or lime juice and chili powder. It is also cooked in soups and stir-fried dishes. If you don't have Jicama you can usually replace it with a granny smith or other green apple. The easiest way to peel it is by using a knife to thinly slice off the the exterior exposing the ivory interior. I would start by cutting it in half to give you a safe flat surface to work with so it doesn't roll around on you. 

For this slaw 

I cut 1 Jicama into the matchsticks (like you see in the picture above)

Add 2 bags of Broccoli Slaw

cut 1/2 Red Onion (or Sweet White Onion if you prefer) in thin slices (cut through the root and then in wedges through the root end thats left and then thin slices)

Cut 1/2 red Bell Pepper in thin strips

Mix all that together

The dressing is a grandma/dump method. Do it to your taste

In the blender put approx 1/2 cup Lime Juice, Salt, Garlic Powder, 1 tsp of Dijon Mustard, a small hand full of rough chopped Fresh Parsley, a small handful of rough chopped Fresh Cilantro, some cracked Black Pepper and 2 Tbsp of Sugar Substitute. Turn the Blender on and slowly add 1/2 cup of Olive Oil. It should be smooth and like a vinaigrette. If its too sweet add more Lime Juice, too sour add more Sugar Substitute, not enough flavor try adding more spices and or herbs, if you taste more oil than anything definitely add more lime juice and then re-season, if its not liquid enough add 1/2 as much oil as you think you need liquids then enough lime juice and re-season. ( I am sure this all very no-brainer to most of you but some people have never made a vinaigrette and just don't know what to do to fix it to their taste.) The more you make this the more you will know how much everything works for you and your family.

Once the Vinaigrette is where you want it add it to the Veggies and toss and refrigerated. This slaw, like mosts, gets better the longer it sits and the great thing is that Jicama or anything else in here wont wilt. I have had this slaw in my fridge for 4-5 days (a single girl can only eat so much LOL) and the only thing that happens is that the purple color from the cabbage and red onions will leach off but it doesn't effect the flavor and when tossed mixes into the dressing. 

This is the final bowl I served:

Last but not least I made Chocolate Pecan Brownies with Cream Cheese Frosting.

Brownies without the frosting

Brownies with the frosting

The Brownies were ok... but I wanna play with the recipe a bit before I share it. I think I can make it better and will share then. The taste was ok but they seemed a bit dense so I wanna see if some techinque things can help lighten it up so they are softer and more brownie-like in texture

Finally this was the set up:

 

It was a great lunch over all.

Catching up - Whats been going on the last few weeks and Whole Wheat Muffins

Wow... I didn't realize how far behind I was. LOL

Life I guess got some what busy. Not exciting busy just life busy. We had hardwood floors installed which took 5 days instead of 2. Lets just say everyone was at the end of their rope and I am not sure anyone was gonna survive it.  But we did and they look nice I must say.

I was going back and forth on going to New Orleans for Halloween all month. But with the floor thing and the lack of job thing I thought it may cause more stress in the house so obviously that didn't happen. Now I wish I had just because I think the 3 adults in this house need a break from each other.

I have talked to a few people about jobs. Nothing solid yet but I am still in the running for a job with an insurance company here in the Dallas Area and I know I would be great at it. They BEST give it to me!!! :) ::fingers crossed::

So lets see what I have made over the last few weeks.

Creamy Lemon-Vanilla Ricotta Souffle

Ricotta Cheesecake with Lemon Drizzle and Pine Nuts

Mexican Pie (Made with Ground Turkey)

Mexican Pie (Made with Ground Turkey)

Cilantro Lime Shrimp

Chicken Pizza

Roasted Broccoli, Cauliflower, and Fennel

Grilled Portabella Salad with Goat Cheese

The best quick fix item I made were this Wonderful Whole Wheat Muffins. Now on the eating plan we are on we aren't supposed to have a lot of carbs but we can have some and they HAVE to be WHOLE GRAINS.

So heres we go step by step on this one cuz I thought they were really nice and tasty.

This make 12 muffins

You will need:

3/4 cup + 2 tablespoons oats 

1 cup buttermilk 

1 1/4 cups white whole wheat flour or whole grain flour 

1 1/2 teaspoons baking powder 

1/2 teaspoon baking soda 

1/4 teaspoon ground cinnamon 

1/4 teaspoon salt 

2/3 cup chopped walnuts 

1/3 cup canola oil 

1 egg, beaten 

1/3 cup brown sugar substitute 

1 teaspoon vanilla 

Start by preheating the oven to 425°F. Coat a 12-cup nonstick muffin pan with cooking spray or line with paper baking cups. 

In a small bowl, combine 3⁄4 cup of the oats and the buttermilk. Let soak for 30 minutes. 

In a medium bowl, combine the flour, baking powder, baking soda, cinnamon, salt, and walnuts.

In a large bowl, stir together the oil, egg, brown sugar substitute, and vanilla until well blended. 

Stir in the oat mixture. Stir in the flour mixture until just combined. Do not overmix. Or your Muffins will be heavy and dense. I suggest folding and do it til just combined count your stokes... approx 10-12 will do it I swear! :)

Divide the batter evenly among the prepared muffin cups, filling them about two-thirds full. (You can see here I did not use paper liners since the cups were sprayed with butter flavored non-stick spray (I use Pure by Mazola and LOVE IT) but you can if you want to)

Sprinkle the remaining 2 tablespoons oats over the muffins. Bake for 11 to 15 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. 

Remove to the rack to cool completely. 

SO YUMMY!

Skillet Pork Chops with Sauteed Swiss Chard Dinner

Today's meals were Fabulous

Midmorning snack

Smoked Salmon on Cucumber Rounds

Lunch

Sirloin Burger w/ 2-oz melted reduced fat cheese, Dijon mustard and tomato on a bed of lettuce

½ c. Three-Bean Salad (equal amounts black beans, kidney beans, and pinto beans with chopped red onion and tossed with dressing of your choice)

Mid-afternoon snack

Hummus with veggie dippers

Dinner

Skillet Pork Chops with Sautéed Swiss Chard

Red Leaf Lettuce Salad

Ranch Dressing

Biggest tip is about the swiss chard. Cut off the thickest portion of the stem (about an inch or so). Then Remove the leaf portion from the stem. Rough Chop the leaves and thin slice the rest of the stem and add them with the leaves when cooking. If you don't have swiss chard you can substitute spinach or kale.

In a medium bowl combine:

2 tsp olive oil

2 garlic cloves minced

Zest of 1 lemon

1/2 tsp dried rosemary crushed

salt and pepper

Coat 4 pork chops (6-8 oz ea) in this and let sit for 30 mins (I just put the pork chops in the same bowl and tossed them in the oil and left them in there - one less dish for the dishwasher)

Spray a non-stick skillet with cooking spray and heat over med-high heat. Add pork chops and cook for 4-5 per side or until just cooked through. Don't over cook. Transfer port to a plate and cover with foil to keep warm.

Wipe out pan if their are any burnt bits. Add:

2 tsp of olive oil

heat over med-high heat

2 garlic cloves minced

til just fragrant

2 lbs swiss chard

(may need to add in batches)

Cook until leaves are wilted approx 3-4 mins. Season with salt pepper and squeeze of  lemon juice.

Serve Pork Chops with their juices and the chard on the side

Dessert

Lime Ricotta Cream

Per person, mix:

1/2 cup part-skim or low fat ricotta cheese

1/4 teaspoon vanilla

1 pkg granular sugar substitute

1 Lime zest and juice

(1 small lime will work for 3 - 4 servings.. fyi)

I use an electric mixer and usually will make multiple servings (even if I am the only one eating this LOL). I will beat this everything together for 3-5 mins and makes the ricotta lighter and less "grainy" feeling than just mixing it together with a spoon.

Chill for 2 hrs or longer will usually last for a couple of days.

Baked Ricotta Custard for Gypsy

Heat oven to 250 and set a tea kettle to boil water.

In  large bowl, with an electric mixer at medium speed beat:

3/4 cup part-skim Ricotta Cheese

4 oz non-fat tub style cream cheese - room temp

Beat these together til creamy. Then add:

1/4 cup Granular Sugar Substitute (Splenda or the like)

Beat until well combined. Then add:

1 whole egg

1 egg white

1/4 cup fat-free half-and-half

1/4 tsp Vanilla

Beat until well blended. Be sure to scrape sides well.

Place a neatly folded tea towel inside an 8X8 dish so it covers the bottom. Place 4 8-oz ramekins on top of the tea towel in the dish. Pour mixture into ramekins evenly.

Pull out oven rack as to balance the dish of ramekins. Pour the boiling water into the baking dish around the ramekins to a depth of 1 inch from the top. Bake until custard set approx 45 mins. They should not jiggle at all. Let cool in bath until they can be handled and then remove to cool on rack at room temp. Serve cilled or at room temp, sprinkled with cinnamon.

First week of the diet

Approximately two weeks ago my mom came to me and said she really wanted to go on a diet and base it on the South Beach Diet. In case you hadn't heard of it, its written by a heart doctor and is high fiber, low fat, low carbs, low sugar, high in lean proteins. We have both been on it before although we did it separately as I was in Louisiana and they were in Seattle. I was very happy to do this as I had attempted to try to do something like this with the dinners I was making when I first came to Texas but no one else seemed interested in making it happen so it fell to the side.

Due to this I spent 3 days looking over stuff and putting 2 weeks of menus together. Gave them all to my mom for review, made changes where indicated and then made shopping menu based on the first week of menus. $400 later we had a weeks worth of food. Isn't it always the way when you are changing a way of eating????

The first week went well until the end. My Father had a melt down and, I guess, wasn't in the mood for anything I made, and lost his cool. He wasn't mean verbally. It was more attitude and it hurt my feelings and pissed me off. Which in turn pissed my mom off. And of course since I am just like her means she and I should not share the same space when we are both mad because we will both push each others buttons.

But today is a new day, a new week, and are working through it. My dad's take on food is more simple and straight forward and he likes the same ole same ole. But that has what got him and us in the state we are in.

So you wanna know what got made huh?? Ok here we go:

Pre Diet:

Chicken Soup with Kale

Day 1:

Midmorning snack

Veggie Dippers with Avocado-Cilantro Guacamole

Lunch

Chock-full-of-veggies Chili

Mixed green salad

2 tbsp Cilantro-Lime dressing

Mid-afternoon snack

Chilled shrimp cocktail w/spicy red pepper sauce

Dinner

Grilled sirloin steak

Hearts of palm “potato: salad

Steamed Broccoli

Grilled Bell Peppers and Onions with minced garlic and balsamic vinegar

Dessert

Maple-Almond Flan

Day 2

Midmorning snack

1 oz reduced fat cheese cubes and grape tomatoes

Lunch

Clear mushroom Soup

Sliced Steak on a beg of mixed greens

2 tbsp Lemon Vinaigrette

Mid-afternoon snack

Grilled Chicken and Roasted Red Pepper Roll-Up

Dinner

Sheppard’s Pie

Radicchio and endive salad

2 Tbsp Dijon Vinaigrette

Dessert

Peanut Butter Delight

Day 3

Midmorning snack

Tex-Mex Smoked Turkey Roll-Up

Lunch

Black Bean Soup

Chopped Salad with Tuna and White Beans (On chopped romaine: 6 oz light Tuna, chopped Cucumber, Tomato, Celery, Radish, ½ c canned white beans, ½ c diced avocado)

Lemon Vinaigrette

Mid-afternoon snack

Plum tomato halves topped with 1 oz crispy reduced-fat turkey pepperoni slices

Dinner

Roasted Rotisserie Chicken on a bed of mixed greens with toasted pistachios

2 Tbsp Green Goddess dressing

Roasted Artichoke Hearts

Lima Beans

Dessert

Lime Zest Ricotta Crème

Day 4

Midmorning snack

Roast Beef and Horseradish Roll-Up

Lunch

Green Gazpacho

Southwestern Chicken Salad (toss left over chicken with ½ c canned black beans, 1/3 diced small avocado, chopped scallions, and prepared salsa, on a bed of salad greens)

Mid-afternoon snack

Celery Sticks stuffed with 1 wedge French Onion and garlic reduced fat spreadable cheese

Dinner

Grilled Salmon with Tomatoes, Spinach and Capers

Jicama and Red Onion Salad

2 Tbsp Lime Vinaigrette

Dessert

Chilled Espresso Custard (pg. 235)

Day 5

 Midmorning snack

Caprese Bites (Cut 1 part-skim Mozzarella stick cut into 4 pieces; place each into a hollowed out cherry tomato. Micro to melt if desired)

Lunch

Easy Salmon Salad (toss left over salmon with diced cucumber, and place over salad mix and watercress)

Mid-afternoon snack

Veggie Dippers with Indian-style yogurt dip

Dinner

Home-style Turkey Meatloaf with Mushrooms and White Beans

Mixed Salad Greens with ¼ c toasted Pine nuts

2 Tbsp Dijon Vinaigrette

Dessert

Cocoa-Nut Mousse

Day 6

Midmorning snack

1 oz asst. reduced-fat cheese cubes with crudités

Lunch

Lump Crabmeat Salad in a Tomato Bowl

(4-oz lump crabmeat, ¼ c fine diced bell pepper, 1 minced scallion, 1 Tbsp Mayo, 1 Tbsp nonfat plain yogurt; served in hollowed out tomato)

Sugar free Popsicle

Mid-afternoon snack

Latte with fat-free milk

30 Pistachios

Dinner

Ginger-Dijon Glazed Pork Tenderloin

Surprise South Beach Mashed “Potatoes”

Asst Grilled Veggies: Asparagus, Bell Peppers, Brussel Sprouts, Fennel

Dessert

Baked Ricotta Custard

Day 7

Midmorning snack

1 reduced fat spreadable Cheese Wedge with cucumber sticks

Lunch

Cobb Salad

(Chopped romaine topped with diced deli chicken, 1/3 diced avocado, 2 slices crumbled turkey bacon, chopped tomato, and chopped red onion)

2 Tbsp Lime Vinaigrette

Mid-afternoon snack

 Labne (Kefir Cheese) Balls  with crudités

Dinner

Mediterranean Skillet Cod

Oven-roasted Asparagus with Lemon Zest and Black Pepper

Julienned Vegetable Salad with crumbled reduced-fat feta

2 Tbsp Balsamic Vinaigrette

Dessert

1 no-sugar Fudgesicle with an 8-oz glass of milk