March 2010 Recipe of the Month

By Paula Hendricks - Nutritionist on March 3, 2010

Crab Cakes with Greens and Sauce– Makes 4 Servings

 If you thought traditional crab cakes were not on your diet menu, you were right – too many bread crumbs and too much fat.  Good news though…I have created a crab cake recipe that you can make yourself without deviating from your weight loss and health goals.  They are pretty simple to make and fresh crab is easy to find in the refrigerated section of your local store.  My family and friends have been enjoying my crab cake experiments this past month and with good feedback – I think I have it right now. Enjoy on all Key Diets.

Ingredients -

For the Crab Cakes:

• 1 lb cooked fresh crabmeat, either shelled by you, or in a container from the fish section or refrigerated section of the grocery store.  I like Phillip’s Crab in a can from Whole Foods’ refrigerated section.
• 1 cup finely ground pork rinds (Chiccarrones) – about 4 cups of whole rinds. I like to use either Mission brand, which can be found at most grocery stores, or Domingo’s, which is sold at Whole Foods.
• One egg, uncooked
• 1 T. each olive oil and mayonnaise
• 1 T. Dijon mustard
• 2 tsp Made in Napa Valley Fish and Shellfish Herb Rub Seasoning – sold in our office (or other seasoning of choice – be careful with salt amount in seasoning as the pork rinds tend to be a bit salty)
• 2 T. freshly minced cilantro
• One whole lemon; save the lemon for 1-2 tsp. lemon zest and put aside 1 T. for the sauce

For the Sauce:

• 5 T. Greek style yogurt, plain
• 1 T.  mayonnaise
• 1 T. lemon juice
• 1 small garlic clove, minced
• Dash of Fish and Shellfish Herb Rub Seasoning
• Dash of crushed red pepper (optional)

 Instructions:

1. Mix the ingredients for the sauce together and place in fridge to keep cool.
2. Put crab in a bowl and add the juice of one lemon (less 1 T.).  Mix and set aside. 
3. Crack the egg into a mixing bowl and whip thoroughly.  Slowly add the olive oil and mayonnaise; whip until smooth.  Add the Dijon mustard, herb seasoning, cilantro, lemon zest and optional jalapenos.
4. Mix in the ground pork rinds until the ingredients are wet.
5. Drain the lemon juice from crab and add it to the mix.  Break up any larger pieces. 
6. Form the mix into 12 individual crab cakes and place them on a piece of waxed paper that has been sprayed with some non-stick spray.
7.  Heat a griddle, spray with non-stick spray, and place the crab cakes on the hot griddle and cook on each side for about 4-5 minutes each.  Be careful when turning as they are fragile.
8. Serve on a plate with a side salad of either arugula or thinly sliced cabbage. 

Variations:  Add minced red peppers, chives, or fennel for a different flavor.    Substitute the cilantro for parsley or other spice.  Reduce the fat by omitting the mayonnaise in the sauce.  Don’t like pork rinds.  Replace with low-carb bread crumbs or crackers (not for the VLCD).  

Nutritional Value:  Each serving contains approximately 265 calories, 32 grams of protein, 14 grams of fat and only 1 gram of carbohydrates.

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February 2010 Recipe of the Month – Chicken Paillard

By Paula Hendricks - Nutritionist on February 10, 2010

 Chicken Paillard with Wine & Mushroom Sauce – Makes 4 Servings

 I just love to serve this simple yet elegant chicken dish to my family on a weeknight –they think I went to so much effort because it’s that good.  Even the name sounds elegant.  Paillard simply means chicken that is pounded with a mallet until very thin and grilled which, by the way, makes it very tender.  The best part – it only takes about 15-20 minutes to prepare this dish from start to finish.  Have a side salad ready.  Enjoy on any of the Key Diets.

 Ingredients:

•  Four 4.5 oz boneless, skinless chicken breasts, cut in half lengthwise to create eight (8) evenly  proportioned, thin-sliced chicken breasts  ( if possible, ask the butcher to do this for you)
• 2 tablespoons olive oil
• 1/3 cup white wine
• One garlic clove, minced
• 1 cup chicken broth
• 1/3 cup light sour cream (or more to thicken sauce)
• Two 4 oz cans sliced mushrooms (you can use fresh but cook before using), about 1 cup cooked
• Juice of half a lemon (use remainder of lemon for lemon wedge garnish)
• 1 tsp Made in Napa Valley Poultry Seasoning (or 1 tsp of Herbs de Provence seasoning)

 Instructions:

 1.      Place two pieces of chicken breasts between two pieces of plastic wrap or in a plastic bag and pound chicken with the smooth side of a mallet (or use a small saucepan) until chicken is uniformly about 1/8-1/4 inch thick.  Continue until all pieces have been pounded.  Season with the poultry seasoning or seasoning of your choice. 

2.      Have all ingredients out, measured and ready to use before you start grilling.  If using fresh mushrooms, put them in the microwave in a covered bowl on high for 2-3 minutes.  Drain any excess liquid.

3.      Heat a skillet over high heat (don’t use non-stick).  Add one tablespoon olive oil to the pan and 4 pieces of the chicken.  Grill on each side for about 1 ½-2 minutes – chicken should be slightly browned and cooked through.  Place cooked chicken on a plate, cover and keep warm. 

4.      Cook second batch of chicken as directed above.

5.      After chicken is cooked, in the same pan, turn heat down to medium and add the wine.  Be careful as the wine will steam and bubble.  With a wooden spoon, scrape the inside of the pan to dislodge any residual chicken bits to prepare the juice.  Add the minced garlic and stir for another 30 seconds.

6.      Add the chicken broth and lemon juice and wait for liquid to bubble, about 1 minute.  Gradually add the sour cream and stir quickly with a whisk to blend.  If not thick enough, add a little more sour cream, about 2 tablespoons.  Turn down heat on pan to low and let simmer for about 1 minute.

7.      Add the mushrooms and simmer for one more minute.      

8.      To assemble for serving, place two pieces of chicken on a dinner plate and top with a little mushroom wine sauce.

9.      Garnish the plate with some fresh herbs, lemon wedges or toss some capers on top.   

 Variations:  Don’t like mushrooms?  Omit them and put chicken and sauce over sautéed spinach or chard.    

 Nutritional Value:  Each serving contains approximately 270 calories, 35 grams of protein, 10 grams of fat and 9 grams of carbohydrates.

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Recipe of the Month – January 2010 – Hearty Ham Soup

By Paula Hendricks - Nutritionist on January 6, 2010

Hearty Ham Soup – Makes Approximately Seven 2-1/2 Cup Servings

Warm yourself this January with this delicious, healthy and easy-to prepare soup.  It is also very cost effective -   hams are very inexpensive at most grocery stores right now.  You can serve a large family, a small one with lots of leftovers, or a gathering for the Superbowl.  Enjoy!

 Ingredients:

• One small ham, not spiral, cut into one-inch cubes, enough for eight 8 cups
• One large onion, diced, enough for one cup
• 4 cups diced raw carrots
• 4 cups diced celery
• 5 (or more) garlic cloves, diced
• One 29 oz can Mexican-style hominy (Jaunita’s or Teasdale’s brand), optional
• 80 oz low-sodium chicken broth
• 1/2 cup heavy cream
• Juice of half a fresh lemon
• One bay leaf
• 1 tsp. ground pepper

 Instructions:

 1.      If you have a slow cooker, I recommend using it for this recipe.  Put all ingredients in cooker in the morning, except for lemon and heavy cream. 

2.      Let ingredients cook for up to 8 hours. 

3.      After it has cooked, remove two cups of soup, including vegetables and meat, place in blender and puree.  Put ingredients back in cooker.  This will thicken the base.

4.      Add heavy cream and lemon juice.  Stir.

5.      Let cook on low for about another half hour.  Add some water hot water if more liquid is needed, about one cup.

6.      When ready to serve, use a measuring cup to visualize a 2 ½ cup serving.  For each serving, put a blend of juice, meat and vegetables into each bowl to get a balanced meal.

Variations:  Don’t like ham?  Use chicken.  Want to reduce your carbohydrate intake?  Eliminate or half the amount of hominy in recipe.  Don’t like heavy cream?  Use some Cream of Celery condensed soup.

Nutritional Value:  Each 2 ½ cup serving contains approximately 30 grams of protein, 12 grams of fat, 19 grams of net carbohydrates, and for those of you who must know the caloric count, 310 calories.

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Recipe of the Month – December 2009

By Paula Hendricks - Nutritionist on December 4, 2009

 Appetizers for the Holidays – Skip the chips and dip, cookies, and other snacking pitfalls.  Make it simple this year with great-tasting and beautiful presentations for your holiday  appetizers that are both healthy and full of flavor.  Your guests will love them andso will the host when you bring your beautiful dish to your next holiday event.  Picturesof these recipes are available in the office. 

Happy holidays and happy entertaining!

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November 2009 Recipe of the Month

By Paula Hendricks - Nutritionist on November 5, 2009

 Chicken Fiesta Soup – Makes 4 Two-Cup Servings

Another Hendricks family favorite!  We love the spicy flavor of this low carb hearty soup when the weather turns cool.  If you have a large family or want left-overs, I recommend doubling the recipe.  For those of you on the VLCD who are keeping your daily carbohydrate count at 20 grams, the carbohydrate count in this soup is approximately 15grams of net carbs per serving.  

 Ingredients for soup:

• One pound uncooked chicken breasts or breast tenders, diced into bite-sized pieces before cooking
• One 8 oz can tomato sauce
• One 14.5 oz can diced petite-cut tomatoes (you can choose plain, with jalapenos or zesty mild green chilies)
• One 7 oz can diced green chilies
• Two-three cans 14.5 oz chicken broth
• One cup diced onions
• Two garlic cloves, minced
• Two tablespoons olive oil (you can also use a vegetable oil)
• One tablespoon chili powder
• Two cups Juanita brand Mexican style hominy, drained (only brand with 4 net carbs per ½ cup serving)
• 1/2 teaspoon cumin powder
• 1/2 teaspoon dried oregano

 Optional toppings:

• A sprinkle of 2% reduced fat Mexican-style shredded cheese by Kraft, about 1 tablespoon
• Diced fresh avocado, about 1 tablespoon
• A dollop of light sour cream, about 1 teaspoon
• Finely diced fresh green onions, about 1 tablespoon
• Pinch of dried oregano

 Instructions:

 1.      In small non-stick frying pan over medium heat, add 1 tablespoon olive oil; heat.  Add the chili powder and mix with oil thoroughly.  Continue mixing until chili turns dark, about 2 minutes.  Mix in one more tablespoon of olive oil and add the diced onions.  Cook for about 2 minutes.  Add minced garlic and the tomato sauce.  Stir and cook for another minute.  Add the diced tomatoes and green chilies.  Mix together and turn off heat.

2.      In a large soup pot over medium heat, add the diced chicken, hominy and chicken broth.  Transfer the tomato mixture into the soup pot and mix contents together. 

3.      Cook over medium heat for about 15-20 minutes.  Add the cumin and oregano.   Reduce heat and simmer for another 15-30 minutes.   The longer you simmer the soup, the tastier it gets.  Add another can of chicken broth, or some water, if you think the soup is too thick.

4.      When ready to serve, ladle a serving into a soup bowl and add any of the optional toppings listed above.

Nutritional Value:  Each two-cup serving, without toppings, contains approximately 325 calories, 35 grams of protein, 9 grams of fat and 15 grams of net carbohydrates.

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Recipe of the Month – October 2009

By Paula Hendricks - Nutritionist on October 3, 2009

Grilled Flank Steak over Greens – Makes 4 Servings

 This is a Hendricks family favorite!  Dr. Hendricks has been grilling flank steak outdoors for over 30 years.  It can be grilled indoors or outdoors but we like to grill outdoors, rain or shine.  It is a nice, lean, and inexpensive cut of beef and the left over makes a great steak salad for lunch the next day.  Enjoy on all Key Diets.

Ingredients:

•  1 ½ pounds lean flank steak, (you can buy a larger one for left over meals or large families)  
• 1/2 cup soy sauce
• 4 garlic cloves, minced
• Two large bunches Swiss chard (or spinach, mustard greens, arugula)
• High quality olive oil (try our Calolea brand sold in our office)
• Dipping sauce for meat (optional) – mix 2 T. horseradish with 1 T. plain yogurt and 1 T. sour cream with a dash of garlic salt.

 Instructions:

 Trim off any excess visible fat from steak and place steak in a large baking dish.  Rub 3 minced garlic cloves into meat on both sides.  Pour half the soy sauce on one side; flip steak over and pour remaining soy sauce on other side.  Let steak marinade for about 10-15 minutes.  Turn on the grill to preheat. 

While the grill is heating, prepare the greens.  If you are using fresh Swiss chard, cut the red stalk off the bottom and part way up the leaf as the stem can be a bit bitter.  Chop into strips and rinse thoroughly; drain.   Place in a heated wok style pan with about a tablespoon of olive oil at medium heat.  Add a little salt and cover with a lid.  With tongs, toss in pan every couple minutes until chard is cooked, about 5 minutes.  Mix in one minced garlic clove.  Turn heat off and let sit with the cover on while you grill the steak.    

 When grill is hot, throw the steak on.  Cook on one side for one minute, flip and cook on other side for one minute.  Flip again and cook for 4-5 minutes, and again for another 4-5 minutes.  A 1-1/2 pound steak takes about 10-12 minutes to cook for a medium-rare center and about 12-14 minutes for a larger one.  Cook longer if you like your meat well done.   

Place the cooked steak on a slightly slanted cutting board next to the sink to let juices drain when cutting.  Cut the entire steak across the short end (against the grain) into very thin strips, about 1/4 inch in thickness.  The ends are always more cooked than in the center.  When cutting, if the steak is not cooked to your liking, throw it back on the grill for a couple more minutes. 

 Divide the chard into four servings and place one serving of chard and a 4.5 ounce serving size (or more if needed) of steak on each dinner plate.  A side salad of lettuce, cucumber, tomato and one serving of avocado makes this meal complete.     

 Nutritional Value:  Each 4.5 ounce serving of meat contains approximately 30 grams of protein and the vegetable serving contains approximately 4 grams of net carbohydrates.  Add the side salad and add 6 grams of carbohydrates and 5 grams of fat.

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Recipe of the Month – Spinach Scramble -September 2009

By Paula Hendricks - Nutritionist on September 4, 2009

·         One pound lean ground beef (or other lean meat of choice: turkey, chicken, meatballs, etc.)

·         One 12-ounce package fresh spinach

·         6 whole eggs + 6 egg whites, preferably omega-3 rich eggs

·         One cup red or yellow onion, diced

·         2 garlic cloves, minced

·         Salt and pepper, 1 tsp. each

·         1 tsp. Italian season (or other seasoning of choice: Mexican, Asian, etc.)

·         Light sour cream (or parmesan cheese) for topping, 6 T.

Instructions:

1.      Place spinach in a microwave safe dish, cover with plastic wrap, and cook for about 2-3 minutes on high.  Let spinach cool for a few minutes before you remove from the dish and drain well.  On a cutting board, chop it, drain again if necessary, and set aside.

2.      Crack the 6 whole eggs into a bowl and then crack the remaining eggs but only use the whites.  Whip eggs until blended and set aside.  If you are not worried about a little extra fat, use all 12 egg yolks.

3.      Place chopped onion in large non-stick skillet with about a tablespoon of olive oil and cook at medium-high until the onions look slightly translucent, about three minutes.  Add the minced garlic and sauté for one more minute.  

4.      Add the ground beef, seasoning, and salt and pepper.  Cook the meat completely but it should still look plump, not dried-out.  Drain any excess juice and fat from the meat out of the pan and return to heat.  Reduce heat to medium.

5.      Add the spinach and mix into the meat.  Then add the egg mixture and stir until everything is mixed thoroughly.

6.      While the egg is cooking, stir occasionally until the egg sets.  Don’t overcook – you don’t want the eggs or the meat to become hard. 

7.      With a measuring cup, dish out one cup-full for each serving and place on a plate.  You have the option to either sprinkle one tablespoon of cheese or add one tablespoon of sour cream atop each serving.   

Variations:  Try substituting the spinach with chard.  Add sliced cooked and drained mushrooms.  My family loves this dish with some salsa or sliced tomatoes.    

Nutritional Value:  Each one-cup serving contains approximately 240 calories, 30 grams of protein, 8 grams of fat and 8 grams of carbohydrates. 

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Recipe of the Month – Deviled Eggs – March 2008

By Paula Hendricks - Nutritionist on September 4, 2009

Deviled Eggs – Serves Two

This classic, delicious dish is fun to prepare, eat, and share.  Kids love to make and eat deviled eggs.  Enjoy this on any of the Key Diet programs.  Each serving contains approximately 200 calories, 22 grams of protein, and 11grams of fat.  To reduce fat by 5 grams and calories by 45, substitute yogurt for mayonnaise. Serve each dish with side of salad greens or chopped cabbage and a low-fat dressing.

Ingredients you will need: 

·         6 whole large eggs, preferably Eggland’s Best brand (prepare two additional eggs to replace any eggs that crack open during cooking process)

·         1 T. mayonnaise (or substitute with 1 T. non-fat plain yogurt)

·         1 T. non-fat plain yogurt, preferably Mountain  High brand

·         ½  teaspoon yellow or Dijon mustard

·         1/3 cup finely chopped pickle, about one large pickle

·         Celery seed, a pinch

·         Garlic salt, a pinch

·         Pepper, a pinch

Optional Ingredients:

·         Fresh chives, chopped or whole spears

·         Paprika

Instructions:

1. To cook eggs – Gently place eggs in a medium-sized sauce pan and fill pan half full with warm water.   Set stove to medium heat until water begins to bubble.  Turn down heat but maintain a slow bubble and cook for 15 minutes.  (It is best to remove eggs from refrigerator one hour before cooking to bring them to room temperature. This will prevent cracking during cooking process.)
2. To cool eggs – When eggs are cooked, remove from heat and drain hot water.  Run cold water over eggs until pan is cool.  Let eggs set and cool for 10 minutes in the water. 
3. While eggs are cooling – In a small mixing bowl, add the mayonnaise, yogurt, mustard, and seasonings.  Mix together and set aside.  Do not add pickles, paprika or chives yet. 
4. Prepping the eggs – When eggs are cooled, gently roll each egg on counter to crack shell; peel and rinse.  Put eggs on a cutting board.  With a sharp knife, cut each egg in half lengthwise. Gently remove all egg yolks with a small spoon.  Place the egg white halves on a plate and set aside.
5. There will be 12 egg yolk halves.  Discard six of the egg yolk halves.  Throw them away.  They will not be used.  This reduces calories by 60 and grams of fat by 7 per serving.
6. Flavoring the yolks – Add the remaining egg yolks to the mayonnaise sauce; mash thoroughly to the consistency of a paste.  Add the pickles and mix evenly. 
7. Stuffing the eggs – Add a spoonful of mixture to each egg cup until the mixture is divided evenly among all the egg cups.      
8. Decorating and Recipe Options:

·         Sprinkle a pinch of paprika on each egg yolk mound. 

·         Sprinkle some fresh chopped chives on each egg yolk mound. 

·         Place one 1” long chive spear on egg yolk mound for accent.

·         Ground some cracked pepper over egg yolk mound.

·         Substitute pickles with chopped celery.

To Serve:  Divide the 12 egg cups in half on two separate plates.  Enjoy with a guest or save second serving for another meal.

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Recipe of the Month – Taco Salad June 2007

By Paula Hendricks - Nutritionist on September 4, 2009

Taco Salad Dinner – Serves 8 People

This is one of our favorite summer meals; actually we love this meal year-round but always prepare this for large groups in the summertime.  It is simple to make and everyone enjoys helping with preparation as well as serving themselves a “personalized” taco salad adding all the ingredients they like.  To enjoy on the VLCD, eliminate the beans.

You Will Need:

2 lbs lean ground meat (beef, chicken and/or turkey – 8% fat or less)

1 package Hain’s taco salad seasoning (or other brand)

2 packages of shredded Kraft extra sharp 2% cheddar cheese (you can also use light crumbled feta cheese)

2 cans vegetarian refried beans

3 heads Romaine lettuce, chopped

4 tomatoes, chopped

2 English cucumbers, chopped

1 bunch fresh cilantro, chopped

1 jicama, chopped

1 red onion, chopped

1 bunch green onions, chopped

1 container mild salsa (or other brand)

1 8 oz. container light sour cream (optional)

1 can chopped black olives (optional)

Salt and pepper

Steps to Prepare:

• Cook ground beef in large skillet with ½ of the large onion.  Cook thoroughly.  Add the package of taco seasoning and some water and let simmer while other items are being prepared.
• In saucepan, put 2 cans of refried beans and add ½ to 1 can of water – mix thoroughly.  Heat.  Add some shredded cheese, about 1 cup.  Let simmer.
• Chop all vegetables.

Assembly:  To present dinner, place several dishes on the counter with all the ingredients in separate bowls for individual assembly.

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Recipe of the Month – Individual Pizzas October 2007

By Paula Hendricks - Nutritionist on September 4, 2009

Individual Grilled Pizzas – Serves Two

Who doesn’t love pizza?  We have created this great-tasting, easy-to-make pizza recipe that is portion-controlled and a perfect balance of protein, fat and carbohydrate.  Enjoy this dinner while on the Low Calorie Diet or Maintenance Diet.  Kids will love it, too.  Serve alongside a green salad.

Ingredients you will need:

• Two small (soft taco size) “carb balance” tortillas - Mission brand
• 1/2 cup Kraft “reduced fat” shredded sharp cheddar cheese
• 2 T. shredded parmesan cheese
• One 3.5 oz package Hormel brand pizza-style Canadian bacon
• 4 T. tomato paste, (add a dash of Italian seasoning and a dash of garlic powder)
• Toppings: canned mushrooms, diced tomatoes, onions and bell peppers

Directions: Have all ingredients ready to top tortilla. Prepare oven or toaster oven for broil. You will also need an eight-inch non-stick skillet and spatula. 

1. Spread 2 T. tomato paste mixed with seasoning on tortilla and place in skillet.   
2. Sprinkle ¼ cup shredded cheese over tortilla and add ½ of the package of Canadian bacon.
3. Add toppings of your choice. 
4. Turn on stove top and cook pizza for 3-5 minutes over medium heat.  
5. Turn stove heat off and slide pizza from pan onto a cookie sheet with spatula. 
6. Place pizza under broiler for about 2 minutes.  You will know it is ready with it is bubbly on top.  Watch carefully so that the toppings don’t burn.
7. Remove from oven, slide pizza onto a cutting board and cut into wedges. 
8. Sprinkle with 1 T. freshly shredded parmesan cheese. 
9. Repeat steps one through 8 for the second pizza.

Nutritional analysis for each pizza (approximate):

Calories:  300 calories

Protein:     25 grams

Fat:           13 grams

Carbs:       21 grams

Fiber:         13 grams                                            

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