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"8 oz Salmon Steak w/ red onion &
cucumber
w/ a Dill Horseradish Sour Cream Sauce
Lemon Asparagus Tips w/ Dijon vinaigrette
bed of Romaine
Supplies:
Salmon
Steak (1" thick 8oz - preferably wild, farm raised ok)
Asparagus Tips (6 large - thin are more tender)
Red onion (1/4"
slice cut into 1/8")
Cucumber (1/2 small - medium)
Fresh Dill (20 sprigs, chopped, leave one for garnish)
Horseradish
(1 T preferably plain grated, prepared ok)
Sour Cream (1 T)
Lemon (3 wedges)
Dijon mustard (2 t.)
Red wine vinegar
(2 T)
Romaine lettuce (one nice big leaf)
Non-Stick Olive Oil Spray or
2 oz olive oil
ground pepper
sea salt
Prep:
Peel
& slice Cucumber
Slice & peel Onion
Slice Lemon
Chop Dill
Clean & trim asparagus
[b]Salmon[/b]: Use a non-stick saute pan, or spray
pan w/ non stick spray, or coat bottom with 1 T olive oil
Set heat on low to medium.
Place Salmon steak in center of
pan, squeeze juice of 1 lemon wedge over fish, then insert wedge in center. Salt liberally, place some dill on top, add all
but 3 pieces of red onion to pan on either side of fish, cover, and set timer for 5-7 minutes.
Sauces: (can be made in advance or while food is cooking)
[b]Horseradish
Sour Cream[/b]: Mix 1T Sour Cream, 1T Horseradish & 1T Dill.
[b]Dijon Vinaigrette[/b]: Mix 1 T Dijon Mustard, 2 T Red
Wine Vinegar, 1 T Dill, 2 T Olive Oil (optional). Add fresh ground pepper to taste.
Prepare plate with Romaine Lettuce,
arrange sliced cucumber along side and season w/ salt
Check Salmon, should be light pink color. Remove lemon wedge
& dill from pan and discard. Very gently move salmon to release from bottom of pan, then carefully turn to other side
with offset spatula. Cover. Set timer for 5-7 minutes.
[b]Asparagus[/b] : Use a non-stick saute pan, or spray pan w/ non stick spray, or coat bottom with 1 T olive
oil
Set heat on low to medium.
Place Asparagus in pan, with 1/4" water. season with salt. Cook gently around 5-7 minutes,
checking and turning occasionally. (Should be firm and tender, not limp)
After 5-7 minutes, Remove salmon pan from
heat and let rest.
Remove asparagus from heat, squeeze juice of 1 lemon wedge over stalks, add salt liberally. Arrange
on plate opposite cucumber slices.
Very gently move salmon to release from bottom of pan, then carefully transfer to center of serving plate with
offset spatula.
Spoon sauteed red onion onto bottom of plate.
Garnish fish with dill sprig, red onion slices and lemon
wedge. Add dollop of horseradish sauce, and dress cucumbers with the remainder.
Drizzle Asparagus with Vinaigrette.
Spicy Lemon Tuna w/ Carrot Ginger
Dressing
Sautee vegetables separately and save the broth that cooks out of the mushrooms & celery.
Drain
a 6 oz can chunk light Tongol tuna,
add the juice of 1 large lemon wedge,
2 chopped sauteed scallions,
3 chopped
sauteed celery stalks,
6 chopped sauteed small mushrooms,
1 small blanched sliced radish,
mix together with mushroom-broccoli
broth. (Since I save the water that gets drawn out when I cook a vegetable, I had about 2 or 3 ounces of mushroom broth, which
also had some broccoli flavoring since I used broccoli broth to start the mushrooms.)
Toss together thoroughly.
Cook
2 carrots until soft, slice and puree
add 1 T horseradish vinegar
2 oz celery broth
1 T ginger
1 t. Splenda
1
t. kelp & salt (or soysauce)
Puree until smooth.
Here's how I make nummy chicken without oil...
I
take a pyrex 9" pie plate, spray it with olive oil Pam...
then plop down my chicken breast (bone in) in the middle,
season
it with kosher salt, fresh ground pepper, dried oregano/Italian Seasoning, minced garlic clove, chopped fresh rosemary...
then
around the sides put cherry tomatoes or grape tomatoes...
THEN I cover the plate with an upside down big white ceramic
bowl, and pop it into a 375 degree oven for about 45 minutes (or until the entire house smells of garlic and rosemary). Careful
of the steam that escapes when you lift the bowl off...
The chicken will be moist and flavorful and then you use a few
tablespoons of red wine vinegar to deglaze the plate, and mix the sauce with a teaspoon of dijon mustard, and toss with lettuce...then
add the roasted tomatoes...Deeelishioso!
You can use the olive oil Pam spray directly on food like salads and butter
flavor Pam spray on vegetables..
We can also make diet cola chicken, using diet cola as a marinade!!!"
Cola Chicken (low carb)
2 Chicken breasts, sliced into strips
2 slices onion,
chopped
2 T. green pepper, chopped
4-5 mushrooms, chopped
1/2 c. sugar-free LC ketchup
1 can diet Splenda
sweetened cola (like Diet Rite)
Brown the chicken in a pan, along with the onion, pepper, and mushrooms. Add ketchup and
cola, cover and simmer until tender and the sauce thickens.
-SerenitNo
"Here is another variation on the tomatoes.... Hot
tomato salsa Onion dry fried in a non stick saucepan, add de-seeded chopped tomatoes, basil, red wine vinegar, garlic
and some sweetner (if needed to taste)....
it is lovely hot and goes really well with the chicken and fish dishes :)"-
Caroline
"To
answer your question about the cold cuts. I don't think there is a way to cook them into a more creative meal. However,
I do like to experiment with spices and vinegars for variety. Here's a few of my favourites from past diets.
Tomatoes
Indian Style - curry, salt & pepper. A wee bit of dill pickle juice.
Tomatoes Mexican Style - chili pepper,
cayenne pepper, salt & pepper, lime juice.
Tomatoes Greek Style - basil, parsley, garlic, dehydrated onion,
lemon juice.
Cold cuts - rolled up and dipped like a snack in Horseradish, mustard (dijon, hot or regular)
no sugar bbq sauce (sparingly), soy sauce, salsa, hot sauce.
Maybe someone else can suggest another option. I was thinking
maybe to save your bread from breakfast and make an open-faced tomato and cold cut sandwich, piled high of course." -Darlene
"the 1st day on the SMD,I made fish with 1 clove of grated
garlic,a bit of grated ginger,leek,mushrooms in japanese soy sauce in the oven...."-Yunah in Amsterdam
"For Friday lunch would it be ok to have a portabello mushroom
to top with spinach and cheese, since dinner calls for vegetables, any and as much as you want?"
"Anyway,
I.. took a look at Friday , you are allowed a piece of protein bread
too I think??
One thing I have really
enjoyed is toasting the bread so it
doesn't get soggy and then put on the salmon, some sliced cucumber and tomatoe, then
you could have a salad on the side....
Another option my mom told
me about is get a bigger sized cereal type bowl and line it with lettuce and whatever veggies you are allowed and want to
put in , make a well in the centre and put in your serving of salmon, you could mix the salmon with some celery , cucumber
or onion to give it some crunch and then put it in the centre." - Angela
"So far I've made these recipes from the 'Gourmet' plan,
they're all good:
Celery Au Gratin
Turkish Zucchini
Deviled Shrimp
I also love to invent recipes and have combined breakfast
and lunch to
make a sweet-hot curried chicken salad for Sunday brunch: (leftover
chicken, chopped peach, apple or other
fruit from breakfast, lettuce,
celery and carrots. For dressing I make the Mustard Sauce Henri from
the book, but add
curry powder and 1/2 packet Splenda)
I also make deviled eggs on Thursday by scooping out the
yolks from 2
hard-boiled eggs, add dijon mustard, salt, black pepper, cayenne and
lemon juice. Stuff the eggs with this
mixture and sprinkle with finely
chopped cilantro.
Please post any recipes you come up with, too."-Simone
Some ideas for salads:
Toasted bread as croutons
(toast, spritz lightly with garlic cooking spray and pop in the toaster oven to crisp up);...
Dice up tomato, cucumber and add dash of salt, pepper
and vinegar. Let sit at room temp for 5 minutes to release juices, creating a flavorful dressing.
SPINACH DAY SURPRISES!
Spinach Fritatta
(Keep Trim)
1 egg and 3 whites (3 whites still has less fat and cals than one egg), blended that with 1/4 cup of cottage
cheese. I sauteed tomatoes, zuccini and a few mushrooms with garlic, then added the egg mixture and made a fritatta. HUGE
and filling!!
Spinach Dip
I sauteed garlic and about 1 1/2 cups spinach. I added cinnamon, salt
and peper to that. Then in a blender mixed 1/2 cup low fat cottage cheese and about 3 Tbl water. Then added the cottage cheese
and about 3-4 Tbl of low cal parmesan cheese to the spinach. So basically a hot spinach dip.
SPINACH PIZZA
just Toast up some protein bread (I use 2 slices)
spread on a little tomato puree (OPTIONAL)
top with
lots of cooked spinach
(seasoned with garlic & squeezed dry)
then top with cheese
(I usually buy Polly-O Shredded
Fat Free Mozarella, SWISS is also really tasty)
Then I pop it in the toaster oven on some foil for about 5 minutes or
so on 350...
you have to watch it so it wont burn.
When it comes out of the oven you can add some oregano, crushed
red pepper, and parmasean cheese
"I just bought a Foreman grill because others in this group
raved about
it, and I love it! I grill chicken or fish without sauces, but then
top it with a fat-free cilantro pesto
that I make in the blender, or
if fruit is allowed that meal, I use some to make a mango, pineapple
or papaya salsa."--Simone
"Hamburger, Chopped Tomato's and Cabbage
2lb hamburger
1 onion
1 small head cabbage
16 oz
can chopped tomato's (check label to be sure no starch or sugar
is added)
salt
pepper
Brown hamburger in a large pot. Drain
Add one finely
diced onion and cook until tender.
Add tomato's including juice
Add 1/2 cup of water
Chop cabbage into thin or thick
strips, scatter over the hamburger,
tomatos and onion.
Season with salt and pepper. Cover with lid and cook until
cabbage
is tender.
Serves 4-5 people
I found this recipe on the internet a long time ago, my family
likes
it. Let me know if you like it. Please share recipes you have. Thanks"
Shirley
"I tried the recipe Shirley posted while I was on Keep Trim,
and it's
delicious - sort of like stuffed cabbage. I tried something else this week
that I really enjoyed. It was
on the day you can have eggs and zucchini for
lunch. First I steamed the zucchini and then sauteed them in a non-stick
pan (I did use cooking spray) with garlic powder and pepper. Then I mixed
the eggs with a little water, and poured
them over the zucchini, and cooked
until the eggs were done. Voila - zucchini frittata!" -Stephanie
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