Day 1
Breakfast
Poached egg on toast
Strawberries
Beverage (See Beverage List)
Lunch
Black Bean Soup (See Recipes Day 1)
Tomato and Cucumber Salad
Pineapple Bread (See Recipes Day 1)
Beverage
Dinner
Grilled Pork Skewers (See Recipes Day 1)
Buttered Noodles
Garlic Sauteed Spinach and Onions (See Recipes Day 1)
Bananas Flambe with Frozen Yogurt (see Recipes Day 1)
Beverage
Recipes Day 1
Black Bean Soup
Ingredients:
1 15-ounce can black beans, undrained
1 medium onion, chopped
1 clove garlic, minced
1/2 tsp ground cumin
2 fresh tomatoes, seeded and chopped
2 tbsp chopped fresh cilantro
salt and pepper to taste
Directions:
Combine beans, onion, garlic, cumin, and tomatoes in large saucepan. Cook 15 to 20 minutes over medium heat until onion is tender. Stir occasionally, and add water as needed to prevent sticking. Remove from heat. Cool. Puree half of soup in blender or food processor until smooth, and return it to saucepan. If soup is too thick, add water to desired consistency. Reheat soup. Sprinkle with cilantro, salt, and pepper just before serving.
Makes 4 Servings.
Pineapple Bread
Ingredients:
1/3 c sugar
1/3 c vegetable oil
2 eggs
2 c all-purpose flour
1 tbsp baking powder
1 c crushed pineapple in juice, undrained
Directions:
Preheat oven to 350 degrees. Beat together sugar, vegetable oil, and eggs. Add flour, baking powder, and pineapple with juice. Mix well. Pour into oiled 9" x 5" loaf pan. Bake 50 to 55 minutes, or until toothpick inserted into center comes out clean. Cool in pan 5 minutes on wire rack. Remove from pan. Cool completely before slicing.
Makes 12 Servings.
Grilled Pork Skewers
Ingredients:
1 pound thick-cut pork chops
10 to 12 fresh bay leaves or basil leaves
1 tbsp olive oil
Directions:
Heat grill with rack about 4 inches from heat. Cut pork into 1-inch cubes. Skewer meat alternately with bay leaves or basil leaves. Baste with olive oil, and grill 4 to 5 minutes on each side. Remove from heat and serve.
Makes 2 Servings.
Garlic Sauteed Spinach and Onions
Ingredients:
1 tsp olive oil
1 tsp butter or margarine
3 c chopped fresh spinach leaves, stems removed
1 onion, chopped
1 clove garlic, minced
Directions:
Heat olive oil and butter in saucepan over medium heat. Add spinach, onion, and garlic. Saute until spinach is limp and tender. Serve hot.
Makes 2 Servings.
Bananas Flambe with Frozen Yogurt
Ingredients:
4 small, ripe bananas, peeled
1tbsp margarine or butter
1 tbsp brown sugar
1/2 tsp ground cinnamon
1/2 to 1 tsp pure rum extract
2 c low-fat frozen yogurt
Directions:
Cut bananas into slices. Melt margarine in skillet over medium heat. Add banana slices, sugar, and cinnamon. Saute until bananas are browned. 4 to 5 minutes. Remove from heat. Stir in rum extract. Divide warm bananas and sauce equally among 4 dessert dishes. Top each serving with 1/2 cup frozen yogurt.
Makes 4 Servings.
Day 2
Breakfast
Whole-Grain Ready-to-Eat Cereal
Almond Milk
Banana
Beverage
Lunch
Veggie Roll-Ups (See Recipes Day 2)
Apple
Beverage
Dinner
Savory Garlic Shrimp (See Recipes Day 2)
Lentil Salad (See Recipes Day 2)
Stir-Fried Collards (See Recipes Day 2)
Double Chocolate Cupcakes (See Recipes Day 2)
Beverage
Recipes Day 2
Veggie Roll-Ups
Ingredients:
2 large flour tortillas
1/2 c hummus or crumbled feta cheese
2 green onions, finely chopped
1/2 c shredded lettuce
1/2 large cucumber, seeded and chopped
Directions:
Spread tortillas with hummus, or sprinkle with cheese. Top with onions, lettuce, and cucumber. Roll up and serve.
Makes 2 Servings.
Savory Garlic Shrimp
Ingredients:
1 tbsp lemon pepper oil
1 lb fresh shrimp, peeled, or frozen shrimp, thawed
2 tbsp chopped green onion
1 tbsp chopped fresh parsley
Directions:
Heat oil in skillet over medium heat. Add shrimp and onion. Saute, stirring constantly, until shrimp are pink and tender. Just before serving, top with parsley.
Makes 3 Servings.
Lentil Salad
Ingredients:
1/2 c brown or green lentils
2 c water
1 bay leaf
1 tsp fresh thyme leaves or 1/4 tsp dried thyme
2 plum tomatoes, chopped
1/2 c chopped celery
1/2 c chopped green or yellow bell pepper
3 tbsp low-fat vinaigrette salad dressing
1/2 tsp dijon mustard
Directions:
Combine lentils in saucepan with water, bay leaf, and thyme. Cook over medium heat 12 to 15 minutes, or until tender. Stir occasionally. While lentils cook, combine tomatoes, celery, pepper, salad dressing, and mustard in mixing bowl. Drain lentils. Discard bay leaf. Add lentils to ingredients in bowl. Toss gently. Serve hot or cold.
Makes 2 Servings.
Stir-Fried Collards
Ingredients:
1 bunch (about 1 lb) fresh collard greens
1 tbsp vegetable oil
2 small cloves garlic, chopped fine
1 to 2 tsp oyster sauce
freshly ground pepper to taste
Directions:
Steam collard greens just till tender. Heat wok and add oil. Stir-fry garlic until lightly brown. Add greens and oyster sauce. Stir constantly to blend ingredients. Serve immediately with freshly ground pepper.
Makes 2 Servings.
Double Chocolate Cupcakes
Ingredients:
1 box (18 1/4 ounces) devil's food cake mix
1 c water
3 eggs
1/3 c vegetable oil
1/2 c semisweet chocolate pieces
2 tbsp unsweetened cocoa powder
1/4 c no-calories sweetener, such as Splenda
Directions:
Preheat oven to 350 degrees. Line muffin pan with paper baking cups. Prepare cake mix according to package directions, using the water, eggs, and vegetable oil. When batter is smooth, stir in chocolate pieces. Pour into cupcake pan. Bake 12 to 15 minutes, or until toothpick inserted into center comes out clean. Cool. Mix together cocoa and sugar substitute. Sprinkle on cupcakes.
Makes 24 Cupcakes.
Day 3
Breakfast
Peach Smoothie (See Recipes Day 3)
Bran Muffin
Beverage
Lunch
Tuna Salad Submarine Sandwich
Potato Chips
Orange Wedges
Beverage
Dinner
Chicken in Fragrant Spices (See Recipes Day 3)
Warm Potato Salad (See Recipes Day 3)
Green Bean Salad with Tomatoes (See Recipes Day 3)
Cherry Cobbler (See Recipes Day 3)
Beverage
Recipes Day 3
Peach Smoothie
Ingredients:
1 fresh peach, peeled and pit removed, or 10 frozen peach slices (unpeeled nectarine maybe substituted.)
1/2 c low-fat milk
1 tbsp frozen orange juice concentrate
artificial sweetener (optional)
4 to 6 ice cubes
Directions:
Combine peach, milk, orange juice concentrate, and artificial sweetener (if desired) in blender or food processor. Cover and blend until smooth. Gradually add ice cubes and blend until smooth.
Makes 1 Serving.
Chicken in Fragrant Spices
Ingredients:
1 lb boneless, skinless chicken breasts
2 garlic cloves, sliced thin
1 tsp ground ginger
1 tsp ground cumin
1/4 tsp ground turmeric
1/4 c low-fat plain or vanilla yogurt
Directions:
Prepare grill or preheat oven to 350 degrees. Make three to four diagnal slashes in each chicken breast. Stuff slices of garlic into each slash. Combine ginger, cumin, and turmeric in small bowl. Rub mixture onto surface of each chicken breast. Grill or bake 4 to 5 minutes, turn each piece, and continue cooking 4 to 5 minutes, or until chicken is tender. Just before serving, top each chicken breast with 1 tablespoon yogurt.
Makes 4 Servings.
Warm Potato Salad
Ingredients:
1 1/2 lb potatoes, chopped
2 tbsp olive oil
2 scallions, trimmed and thinly sliced
1/2 tsp salt
1/4 tsp paprika
Directions:
Bring a saucepan of water to a boil and add potatoes. Boil potatoes until fork-tender. Drain in colander. Let rest until cool enough to handle, about 15 to 20 minutes. Peel off skins, and slice 1/2 inch thick. Arrange potatoes on plate. Drizzle with olive oil; sprinkle with scallions, salt, and paprika. Serve immediately.
Makes 4 Servings.
Green Bean Salad with Tomatoes
Ingredients:
1/2 lb green beans
1 medium tomato, cut into wedges
1/4 c low-fat vinaigrette salad dressing
Directions:
Steam green beans until tender. Cool. Place green beans and tomato wedges on salad plate. Pour salad dressing over vegetables.
Makes 3 Servings.
Cherry Cobbler
Ingredients:
1/3 c sugar
2 tbsp margarine or butter, softened
1/2 c all-purpose flour
1/2 tsp baking powder
1/2 tsp baking powder
1/2 tsp ground cinnamon
1/4 c low-fat milk
2 1/2 cups fresh sweet cherries, pitted
Directions:
Preheat oven to 350 degrees. Beat sugar, margarine, flour, baking powder, cinnamon, and milk in mixing bowl. Place cherries in lightly oiled 9-inch square baking pan. Spread flour mixture over cherries. Bake 25 to 30 minutes, or until crust is brown. Serve warm.
Makes 4 Servings.
Day 4
Breakfast
Oatmeal
Low-fat Milk
Blueberries
Beverage
Lunch
Zippy Dip (See Recipes Day 4)
Crackers or muffin
Raw vegetables
Mushroom-Barley Stew (See Recipes Day 4)
Beverage
Dinner
Cajun Stir-Fry (See Recipes Day 4)
Rice
Root Beer Float Cake (See Recipes Day 4)
Beverage
Recipes Day 4
Zippy Dip
Ingredients:
8 ounces low-fat cream cheese
2 tbsp finely chopped green onion
1 to 2 tsp prepared mustard
1 tsp horseradish (optional)
1/2 tsp garlic powder
1 to 2 tsp low-fat milk, if needed
Directions:
In a blender, blend together thoroughly cream cheese, green onion, mustard, horseradish (if desired), and garlic powder. Add 1 to 2 tsp low-fat milk, if needed, to blend smooth. Serve with raw vegetables and/or crackers.
Makes about 1 cup (4 1/4-cup Servings).
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Mushroom-Barley Stew
Ingredients:
1 lb fresh mushrooms
1/4 c olive oil or vegetable oil
1 medium onion, peeled and chopped
2 cloves garlic, peeled and chopped
2 stalks celery, diced
2 carrots, peeled and chopped
1 quart water
1 c barley
1/4 c chopped fresh parsley
salt and pepper to taste
Directions:
Wash and thinly slice mushrooms. Heat oil in large saucepan. Add mushrooms, onion, and garlic. Saute until soft. Add celery, carrots, water, and barley. Heat to boiling, stirring frequently. Lower heat, and simmer, covered, until barley is tender, about 30 to 40 minutes. Just before serving, sprinkle with parsley, and season with salt and pepper.
Makes 6 Servings.
Cajun Stir-Fry
Ingredients:
1 tbsp vegetable oil
1 lb shrimp, shelled and deveined
1 14-ounce bag frozen broccoli florets
1/2 c chopped onion
1 tbsp cajun seasoning
Directions:
Preheat wok. Add oil and shrimp. stir-fry until shrimp are pink. Stir in broccoli, onion, and cajun seasoning. Stir-fry 3 to 5 minutes until vegetables are tender. Serve over rice.
Makes 3 Servings.
Root Beer Float Cake
Ingredients:
1 box (18 1/4 ounces) white cake mix
1 3/4 c sugar-free root beer
1/4 c vegetable oil
2 eggs
1 envelope dry whipped topping mix
Directions:
Preheat oven to 350 degrees. Grease and flour 13" x 9" baking pan. Beat together cake mix, 1 1/4 cups root beer, vegetable oil and eggs about 2 minutes, or until batter is smooth. Pour into baking pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool completely on wire rack. Prepare frosting by combining whipped topping mix and remaining 1/2 cup root beer in mixing bowl. Beat until stiff peaks form. Frost cake. Store in refrigerator.
Makes 12 Servings.
Day 5
Breakfast
French Toast (See Recipes Day 5)
Low-sugar Syrup
Crisp bacon
Beverage
Lunch
Sweet Potatoes over Rice (See Recipes Day 5)
Tossed Vegetable salad
Low-fat salad dressing
Beverage
Dinner
Spice-Rubbed Pork Chops (See Recipes Day 5)
Apple-Mango Chutney (See Recipes Day 5)
Parsley boiled potatoes
Green Beans
Fruit Surprise Dessert (See Recipes Day 5)
Beverage
Recipes Day 5
French Toast
Ingredients:
1 egg
1/4 c low-fat milk
1/2 tsp sugar
1/4 tsp ground cinnamon
2 slices french bread, 1 inch thick
1 tsp margarine or butter
Directions:
Beat egg, milk, sugar, and cinnamon in bowl. Soak bread in mixture until saturated. Melt margarine in skillet. Cook bread slices over medium heat until golden brown on each side, about 10 minutes. Serve hot with fruit, low-sugar syrup, or powdered sugar.
Makes 1 Serving.
Sweet Potatoes Over Rice
Ingredients:
1 lb sweet potatoes, peeled
1 tbsp vegetable oil
1 small onion, chopped
1 clove garlic, minced
1 c coconut milk
1/2 c frozen green peas, thawed
2 c hot cooked basmati rice (or other white rice)
2 tbsp chopped fresh cilantro
Directions:
Cut sweet potatoes into 1/2-inch chunks. Cover with water and heat to boiling. Cook over medium heat until tender. Heat oil in skillet. Add onion and garlic. Saute until tender. Add coconut milk, drained sweet potatoes, and peas. Simmer 10 to 15 minutes to blend flavors. Place hot rice on plates. Top with potato mixture. Sprinkle with cilantro before serving.
Makes 4 Servings.
Spice-Rubbed Pork Chops
Ingredients:
1 tbsp hot Hungarian paprika
1/2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp ground cloves
4 4-ounce bone-in pork chops
1 tbsp vegetable oil
Directions:
Preheat oven to 400 degrees. In small bowl, combine paprika, ginger, cinnamon, and cloves. Rub one side of each chop with spice mixture. Place medium-size ovenproof skillet over high heat, and add oil. When oil smokes, place chops in skillet, rubbed side down, and sear meat 30 seconds. Turn chops over. Place pan in oven until interior temperature of meat reaches 160 degrees, about 10 minutes. Serve with Apple-Mango Chutney (see below).
Makes 4 Servings.
Apple-Mango Chutney
Ingredients:
1 tbsp vegetable oil
2 tbsp finely chopped onion
1 tbsp grated fresh gingerroot
1 apple, peeled, cored, and diced
1 ripe mango, peeled, pitted and diced
1/4 c apple juice
1 tbsp finely chopped fresh cilantro
Directions:
Place oil in saucepan over high heat. Add onion and ginger. Saute until softened, 2 to 3 minutes. Stir in apple, mango and apple juice. Saute 3 minutes till fruit is soft. Pour into bowl. Cool. Fold in cilantro. Serve with Spice-Rubbed Pork Chops (see above).
Makes about 4 Servings (1/2 c, as relish with meat dishes).
Fruit Surprise Dessert
Ingredients:
1 c fresh seedless grapes, halved
1 c fresh blueberries
1 c fresh strawberries, halved
1 c chopped fresh peaches
1/2 c brown sugar
2 c low-fat vanilla yogurt
Directions:
In shallow 9" x 12" glass dish, combine grapes, blueberries, strawberries, and peaches. Mix gently. Sprinkle brown sugar over fruit. Top with yogurt. Cover and refrigerate 2 to 3 hours or overnight. To serve, gently stir fruit and spoon into sherbet glasses.
Makes 4 Servings.
Day 6
Breakfast
Applesauce-Bran Cereal Muffins (See Recipes Day 6)
String mozzarella cheese
Orange juice
Beverage
Lunch
Hamburger on bun
Lettuce and tomato
Munch Mix (See Recipes Day 6)
Beverage
Dinner
Polynesian Turkey Kabobs (See Recipes Day 6)
Buttered noodles
Steamed broccoli
Berries Macedonia (Fruit Compote) (See Recipes Day 6)
Beverage
Recipes Day 6
Applesauce-Bran Cereal Muffins
Ingredients:
3/4 c all-purpose flour
2 tsp baking powder
1 c raisin bran cereal
1/2 c low-fat milk
1/4 c unsweetened applesauce
1 egg
2 tbsp vegetable oil
Directions:
Preheat oven to 400 degrees. Line muffin pan with paper muffin cups. Combine flour, baking powder, and cereal in mixing bowl. Add milk, and let stand 3 minutes. Stir in applesauce, egg, and vegetable oil. Batter will be lumpy. Spoon batter into lined muffin pan, filling each cup two-thirds full. Bake 15 to 20 minutes, or until golden brown.
Makes 6 Muffins.
Munch Mix
Ingredients:
2 c spoon-size shredded wheat cereal
1/2 c small unsalted pretzels
1 c air-popped popcorn
2 tbsp nut or herb oil (such as walnut, thyme, or rosemary)
2 tsp worcestershire sauce
Directions:
Preheat oven to 350 degrees. Mix cereal, pretzels, and popcorn in 13" x 9" baking pan. Drizzle with oil and worcestershire sauce. Toss to coat. Bake 15 minutes or until crisp. Cool. Store in covered container.
Makes 6 Servings.
Polynesian Turkey Kabobs
Ingredients:
1 lb boneless uncooked turkey breast
1 20-ounce can juice-packed pineapple chunks, drained
1 large red bell pepper, cut into chunks
1 large green bell pepper, cut into chunks
2 tbsp low-sugar orange marmalade
1/2 tsp ground ginger
Directions:
Cut turkey into bite-size chunks. Thread turkey chunks onto skewers alternately with pineapple and peppers. Melt marmalade. Stir in ginger. Brush about half of marinade over kabobs. Broil 4 inches from heat, 12 to 15 minutes. Turn and baste with marinade. Broil 5 to 10 minutes longer, until turkey is tender.
Makes 4 Servings.
Berries Macedonia (Fruit Compote)
Ingredients:
1/2 c blueberries
1/2 c blackberries
1/2 c raspberries
12 fresh or frozen sweet cherries
2 rip nectarines, cut into bite-size pieces
1 c white wine or apple juice
1 tbsp sambuca (anise liqueur) or 2 tsp pure brandy extract
Directions:
Combine all ingredients in mixing bowl. Toss gently. Cover and refrigerate 2 to 4 hours. Serve in wineglasses or compote dishes.
Makes 4 Servings.
Day 7
Breakfast
Chocolate-Banana Yogurt Shake (See Recipe Day 7)
Granola Bar
Beverage
Lunch
Tuna Salad on whole wheat toast
Pear
Beverage
Dinner
Sweet-and-Sour Chicken (See Recipe Day 7)
Rice
Peas and carrots
Mocha Snack Cake (See Recipes Day 7)
Beverage
Recipes Day 7
Chocolate-Banana Yogurt Shake
Ingredients:
1/2 c low-fat vanilla yogurt
1/2 c skim milk
1/2 small banana, cut into chunks
1 tsp sugar-free instant chocolate pudding mix
Directions:
Combine all ingredients in blender or food processor. Cover and blend until smooth.
Makes 1 Serving.
Sweet-and-Sour Chicken
Ingredients:
1 lb boneless, skinless chicken breasts
1 20-ounce can juice-packed pineapple chunks
1/4 c sugar
2 tbsp cornstarch
1/2 c vinegar
1 green bell pepper, sliced
1 medium onion, sliced thin
Directions:
Cut chicken into 1/2-inch cubes. Combine pineapple chunks with their juice, sugar, cornstarch, and vinegar in large skillet. Add chicken. Cook over medium heat 5 to 7 minutes, stirring frequently as sauce thickens. Add green pepper and onion. Cook 5 minutes longer, or until vegetables and chicken are tender.
Makes 4 Servings.
Dietary Exchanges: 3 Lean Meats, 1 Fruit
Mocha Snack Cake
Ingredients:
1 box (18 1/4 ounces) chocolate cake mix
1 1/4 c cold coffee
1/2 c vegetable oil
3 eggs
1/4 c powdered sugar
2 tsp instant coffee
Directions:
Preheat oven to 350 degrees. Lightly oil 9" x 13" baking pan. Beat together cake mix, coffee, vegetable oil, and eggs about 2 minutes, or until batter is smooth. Pour into prepared pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool on wire rack at least 15 minutes. Combine powdered sugar and instant coffee in blender. Blend to mix. Sprinkle on top of cake.
Makes 12 Servings.
A
maioria dos vegetais frescos precisa de um pré-cozimento antes do
congelamento, técnica conhecida com “branquear” ou “escaldar”,
que permite conservar as características originais, como cor, sabor
e textura.