Ham & Asparagus Frittata

Ingredients:
4 large eggs, lightly beaten
1/2 teaspoon salt
black pepper
1 pound asparagus, tough ends snapped off, spears cut diagonally into 1-inch lengths
1/4 cup cubed ham
1 cup shredded Gruyere or Parmesan cheese
cooking spray


Directions:
Preheat oven (broiler).
In a medium size bowl mix together eggs, cheese, salt and black pepper.
Spray with oil a 10-inch oven-proof frying pan. Add ham and cook over medium high heat for about 2 minutes. Add asparagus, reduce heat to medium-low, and cook, covered, until the asparagus are barely tender. Pour in egg mixture and cook until almost set, but still runny on top, about 2 minutes.
Broil until cheese is melted and browned, about 3 to 4 minutes. Remove from oven with oven mitts and slide frittata onto a serving plate. Cut into wedges.

8:21 PM | 0 comments | Read More

Pan Seared Meat with Mustard

I have no recipe for this, I don't even know if there is a recipe or a name for this dish. I cooked it several times and I love it. You can use pork, turkey or chicken.

Spray a large pan with oil.
Dry  meat cubes on all sides with a towel. Season liberally with salt and pepper. Sear in batches to develop a nice crust all over. When meat is cooked add 1 clove of garlic, crushed. Mix well and add mustard to the meat. Stir to coat each piece of meat with mustard and cook for one more minute. Remove from the pan and serve hot with salad

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Chicken breast with Prosciutto and Sage

Servings 1

Ingredients:

1 piece chicken breast
2 fresh sage leaf - chopped
1 slice prosciutto
black pepper
flour



Directions:
Put flor in a shallow dish.
Season meat with black pepper.
Dredge seasoned chicken in flour; tap off excess.
Sprinkle chopped sage leaf on the meat, then lay a prosciutto slice on it, or wrap it with prosciutto.
Spray a large nonstick skillet with oil. Cook over medium-high heat until golden brown and cooked through, 3 to 4 minutes per side.
Serve with steamed broccoli or salad.

Note: Prosciutto is salty enough, you don't need to use salt to season chicken. The flour will help prosciutto stick to the meat. You can make this dish without using flour. Wrap each chicken breast with strip of prosciutto; secure with toothpick.

11:22 AM | 0 comments | Read More

Sesame Seared Ahi Tuna

Ingredients:

Tuna steak
Sesame seeds
Soy sauce
Sesame oil
Salt
Black pepper
Oil Spray

Directions:

Sprinkle tuna with soy sauce and just a few drops of sesame oil. Marinate in refrigerator for about 20 minutes.

Remove tuna steak from marinade, pat dry with

paper towels, and season both sides liberally with salt and freshly ground pepper to taste.

Coat evenly with sesame seeds on both sides.

Spray a non stick pan with  oil and put the tuna in the pan.

Cook on medium high heat until the sesame seeds start to turn golden underneath (around 1 minute).

With a wide spatula turn the tuna over and cook for about another minute or until desired doneness.

Transfer the tuna to a cutting board and cut into 1/4 inch thick slices.

Tags: sesame seared ahi tuna recipe, tuna with sesame seeds recipe, seafood recipe, tuna recipe, tuna crusted with sesame seeds recipe

9:18 PM | 0 comments | Read More

Cheese wrapped in Prosciutto on a bed of Spinach

Cheese cut into 4 by 1/2 inch sticks
Prosciutto thinly sliced
Spinach
Balsamic vinaigrette


Wrap cheese sticks with Prosciutto. Lay rolls in a non-stick pan and sear them on high heat turning often, until Prosciutto is crisp and cheese is soft.
Serve on baby spinach with a few drops of balsamic vinaigrette.

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Cheese and Tomato Omelette

Ingredients:

 2 eggs

1 tomato chopped

Shredded cheese

Oil spray

Salt

Black pepper

Directions:
Beat eggs with a fork in a bowl and set aside
Spray pan with oil, and add eggs.
Cook on medium heat. Carefully lift sides of egg toward the center of the pan.
When the omelette is almost cooked add cheese, and tomatoes, sprinkle with seasonings and then carefully fold over.

I put some feta cheese on top of my omelette and served with tomatoes and a slice of protein bread

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Broiled Pork Shoulder Butt

Day 3 - Dinner

In the book day 3 in SMD is lamb. I foud a lot of websites with Scarsdale Diet and day 3 is pork instead of lamb.

This is one version:
Sliced roast lamb, all visible fat removed - (Can be subsituted with fish, seafood, chicken or turkey, or veg protein)
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water

The second version:
As much broiled lean pork as you like along with unlimited green salad and coffee or tea.

I decided to stick with the second version and I cooked pork shoulder butt and serve it with a salad.

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Grilled Filet Mignon with Salad

Pour the marinade into a ziploc bag, place the steak in the bag and let it marinate for 3 to 4 hours in a refrigerator. Prepare a fire in a charcoal grill.
Remove from refrigerator 30 minutes before grilling. Wrap a kitchen twine around the steak.
Grill over hot coals for about 8 minutes per side (5 minutes per side for rare). Turn steak only once.

Serve with salad.

12:41 PM | 0 comments | Read More

Quick and Easy Pea Soup

Ingredients: Chicken breast cut in small pieces
Bag of frozen green peas
2-3 carrots
1 garlic clove crushed
Small onion
Salt and pepper
Vegeta or chicken bullion cubes
4-5 sprigs of flat leaf parsley
Orzo pasta or home made dumplings (optional)


Directions:
In a large pot add water, chicken breast pieces, carrots, whole small onion, crushed garlic clove and then add peas.
Bring to a simmer. Season with vegeta or chicken bullion cubes, salt and black pepper.
After 20-25 minutes of cooking (when the carrots are almost done) you can add noodles (you can makes tiny dumplings or just put a handfull of orzo pasta).
This will cook in 5-7 minutes.
Take out the onion and the parsley sprigs.
Taste, adjust the seasoning, and serve.

If uou use canned sweet peas, add the peas with the liquid from the can a few minutes before the soup is done.
This is a family favorite. Super light, healhy, clear soup.

9:54 AM | 0 comments | Read More

Prosciutto, Mushroom, Arugula Pizza

Sometimes you just want a pizza.
I was lazy to cook, so I decided to buy a pizza crust (multigrain), some prosciutto, mushrooms, arugula and voila. Light and quick pizza.

Preheat oven. Follow the instructions on the pizza package.
Rub crust lightly with crushed garlic, then add the mozzarella, prosciutto, mushrooms, salt and pepper. Be generous with the mushrooms as they tend to shrink in the oven. I made half of the pizza with mushrooms and the other half with prosciutto.Bake until golden and crisp. During baking time, mix arugula and basil with a little balsamic vinaigrette in a bowl.

Once pizza is ready and out of the oven, top on some of the arugula mix and cheese. I added some extra crushed garlic in the vinaigrette mixture for extra flavor.

1:28 PM | 0 comments | Read More

Light and Easy Baked Cordon Bleu

Servings:  2

Ingredients:

2 skinless, boneless chicken breast halves - pounded to 1/2 inch thickness

2 slices of cheese

2 slices ham
salt, black pepper and paprika

2 tablespoon mustard

seasoned dry bread crumbs or panko

Directions:

Preheat the oven to 350 F.

Lay out the pounded chicken breasts on a clean surface.

Season with paprika, salt and black pepper

Place a slice of ham on each piece, then one slice of cheese.

Roll the chicken up, and secure with toothpicks or tie several loops of kitchen string around it.

Dip each roll in mustard and then roll in bread crumbs or panko.

Place aluminum foil in a shallow baking dish (for easy cleaning). Put the rolls on a rack in the baking dish. 

Bake for 40 minutes in the preheated oven, or until chicken is browned and juices run clear.



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Oven Baked Parmesan Chicken Breast - with sun dried tomato paste

Servings: 4

Ingredients:

1/2 cup dijon mustard
1/3 cup grated Parmesan cheese
1/2 teaspoon garlic powder
4 chicken breast (boneless and skinless)
1/2 cup seasoned bread crumbs
4 teaspoon sun dried tomato paste (optional)


Directions:

Heat oven to 425F.
Combine mustard and garlic powder.
Mix bread curmbs with parmesan cheese.
Spread mustard mixture on chicken breasts, then coat with bread crumbs mixture.

Arrange chicken on baking sheet on a rack and bake for 15-20 minutes, or until cooked through and lightly browned and tender.


Serve with salad.


Optional:  If you want more flavor put some sun dried tomato paste (1 teapoon / 1 chicken breasts) and top with more parmesanand then bake. (the one on the left side in the photo is with sun dried tomato paste and extra parmesan and on the right side is just with extra parmesan cheese).

9:50 PM | 0 comments | Read More

Grilled Pork Shoulder Butt with Baked Zucchini

Make your favorite broiled or grilled pork recipe.
I used pork shoulder butt, seasoned with salt, black pepper and garlic salt and I grilled. I served it with zucchini.

Baked zucchini with Parmesan cheese

Ingredients:

2 small zucchini
shredded Parmesan cheese
1 teaspoon olive oil
1 clove garlic - crushed
salt, to taste
ground black pepper, to taste

Directions:

Preheat the oven to 400°F.
Slice the zucchini lengthwise.
Arrange the zucchini, cut sides up, in an ovenproof dish, in a single layer.
Mix olive oil with the garlic and lightly brush mixture on the zucchini.
Season with the salt and pepper. Sprinkle with Parmesan cheese.
Bake in a moderately hot oven for about 15-20 minutes (or until tender and crisp).


tags: zucchini recipe, baked zucchini, zucchini, cheese, side dish recipe, quick side dish, easy recipe

9:21 PM | 0 comments | Read More

Broiled Rainbow Trout

Day 1 and day 5 is fish for dinner.

Make a few diagonal slashes into the flesh (this will help the fish cook evenly) season with coarse salt, black pepper or fish seasoning and put a couple of rosemanry sprigs or parsley and lemon slices in the cavity. Spray aluminum foil with non-stick spray.
Place the fish on foil than put it in a pan. Broil on the rack in the middle of the oven until the slashes on the fish turn opaque.
The trout is cooked properly when the meat is easily pulled away from the bone at the thickest part of the fish.
Serve with: unlimited salad, slice ofprotein bread an a grapefruit.

9:10 PM | 0 comments | Read More

Fruit and cheese platter

I love good cheese with grapes and crackers.
In the keep trim weeks you can any cheese, in small quantities.

3:47 PM | 0 comments | Read More

Oatmeal Pancake

Hello pancake :-)
I know I shouldn't eat pancakes or other desserts, but I will die if I don't. So I decided to make something light and healthy. It's keep trim week so I can have some extra calories. I use sugar free syrup, fat free cottage cheese and oatmeal.

Ingredients:
(for 2 small pancakes)

1/2 cup old-fashioned oatmeal
2 tablespoon fat free cottage cheese
2 large eggs (or 4 egg whites for lighter version: or 2 egg whites and some milk)
vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon baking powder


Directions:
Process all ingredients in a blender or food processor until smooth.
Spray a nonstick skillet with cooking spray.
Add  half of the batter. Cook over medium heat until both sides are lightly browned.  I would suggest making small pancakes as they are kind of fragile when you're flipping them.
Top with sugar free syrup and fresh fruits.

10:43 AM | 0 comments | Read More

Eggs in a hole with cottage cheese and tomatoes

Ingredients:

2 slices of protein bread

I can't believe it's not butter spray

2 large eggs

Salt

Freshly ground black pepper

Directions:

With a cup or glass cut a circle in the middle of the bread.

Spray pan with Ican't believe it's not butter.

Place rounds and slices of bread in the pan and toast for about 1 minute.

Crack  1 egg into ech hole and cook for about 2 minutes. Flip them over and coo kanother 2 minutes for a runny yolk, or slightly longer for a set egg.

Season with salt and black pepper.

Serve with tomatoes and cottage cheese.

11:01 AM | 0 comments | Read More

Salsa with Tuna (Tuna Salad)

Ingredients:

1 (6 ounce) can tuna in water, drained

1/3 cup green onions, chopped

1/3 cup tomatoes, chopped

1/3 cup cilantro, minced

1 small jalapeno pepper, seeded and minced

lime juice

salt to taste

black pepper to taste

Directions:

In a medium bowl, stir together the tuna, green onion, tomatoes, cilantro, and jalapeno. Season with salt and pepper. Add lime juice. Refrigerate until serving.

Light and easy lunch. Serve over a bed of greens, or wrapped in romaine lettuce....

If you guys have a better idea please let me know. It's hard without mayo :-(


Tags: tuna salad scarsdale diet, scrsdale diet tuna recipe, scarsdale diet tuna salad

9:25 AM | 0 comments | Read More