Salmon and Asparagus Salad

May 23, 2012

(phase 1-4) serves 4

2 cups sliced cucumber
1 pound asparagus, trimmed and cut into 3-inch pieces
4 cups chopped romain lettuce
4 skinless salmon fillets
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Olive oil Cooking spray
1/2 cup thinly sliced red onion
1/2 cup Walden Farms Asian salad dressing

Preheat broiler.
Bring 3-4 cups water to a boil in a large saucepan. Add asparagus; cook 3 minutes or until crisp-tender. Remove asparagus from water, plunge asparagus into ice water; drain and set aside.
Sprinkle fillet evenly with sea salt and pepper. Place fish on a foil-lined broiler pan coated with cooking spray. Broil 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Using 2 forks, break fish into large chunks. Combine fish, cucumber, asparagus, onion, and Asian dressing in a large bowl; toss gently to coat.

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Caesar Wraps w/Tofu “croutons”

May 15, 2012

(phase 1-4) serves 2

1 package of non-fat or low fat tofu
Olive oil cooking spray
Sea salt
3 cups broccoli spears from 1 medium head of broccoli
1 large head romaine lettuce, trimmed, washed, and torn into bit…e-sized pieces
2 cups sliced mushrooms
Walden Farms Caesar Dressing
4-8 large Lettuce leaves

Starting at one of the short sides, cut the block of tofu into 6 even rectangles. Arrange several layers of clean dish towels or paper towels on a cutting board and place the tofu in one layer on top. Top with more towels and another cutting board. Weight with some thick cookbooks or a cast iron pan and set aside for at least 30 minutes.
Meanwhile, cook the broccoli: in the bottom of a pot fitted with a steamer basket, bring a few inches of water to boil. Place the broccoli in the basket and steam the broccoli for 5 minutes, under tender-crisp. Sprinkle with sea salt and set aside.
When the tofu has drained/pressed, remove the weights and the towels. Cut each rectangle into eight bite-sized squares. Sprinkle them with sea salt.
Heat a large nonstick frying pan over medium heat and spray with olive oil cooking spray. Add the squares of tofu–only enough so that they cook in one layer with about an inch of space between them–and cook for 5 minutes without disturbing them, until golden brown. Flip the squares with a spatula and cook another 5 minutes, until the second side is golden too. Remove to a paper towel, and repeat with the second batch, adding a little more olive oil spray if needed. Sprinkle all the tofu croutons with sea salt.
Place the romaine in a large mixing bowl with the broccoli and tofu squares. Toss with the about half of the Caesar dressing, adding more dressing to suit your taste. Stir to coat the vegetables. Taste for sea salt and pepper, adding more as needed.
Place a Lettuce leaf wrap on a plate and place about a quarter of the salad (make sure to get plenty of broc and tofu) on one half of the lettuce wrap. Roll the wrap away from you. Repeat with the remaining wraps.

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Low Carb Irish Stew

May 11, 2012

Low Carb Irish Stew (phase 1-4) serves 4

8 small lamb chops (or other lean meat)
Sea salt and pepper to taste
2 tablespoons fresh parsley, chopped
1 bay leaf
1 teaspoon each whole peppercorns, rosemary, thyme
Olive oil cooking spray
1 tablespoon onion powder
1 cup green beans
4 cloves garlic, minced
2 cups celery stalks, diced
low fat low sodium vegetable broth
1 cup mushrooms sliced
3 cups shredded cabbage
1 leek, white part thinly sliced white

Season lamb with sea salt and pepper and set aside. Tie parsley, bay leaf peppercorns, rosemary and thyme in a piece of cheesecloth and set aside.
Heat a large non-stick saucepan to medium heat. Brown pork chops on both sides. Transfer to a plate and keep warm.
Add onion powder, green beans, garlic, mushrooms and celery to the saucepan and cook, stirring often, until vegetables are soft and lightly browned.
Add lamb chops, and cabbage to saucepan, stirring to combine. Add enough vegetable broth to cover and bring to a boil. Lower heat and simmer for 25 minutes or until lamb is cooked through and cabbage is tender.
Simmer for 10 more minutes. Taste and adjust seasoning. Garnish with leeks and fresh parsley to serve.

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