Vegetable Medley – Makes Approximately 8 One-Cup Servings

For those of you fortunate enough to have fresh summer squash growing in your backyard this summer, or can visit a farmer’s market, you will love this recipe.  A friend made this for us, and I knew this would be a recipe to share with patients.  The medley makes a great dish alongside a lean protein serving, for a picnic, or poolside party.   This dish can be enjoyed on any of the Key Diets (count as a fat serving in addition to your vegetable carbohydrate serving).  Pick up a copy in the office today or download from our website at hendricksforhealth.com.

 Ingredients:

• 1/2 cup black or Greek olives, diced
• 1/2 cup green olives, diced
• 1/2  cup celery, diced
• 1 cup carrots, peeled and diced
• 1 cup diced English cucumber, peeled and diced
• 1 cup zucchini, unpeeled and diced
• 1 cup yellow squash, unpeeled and diced
• 2 T. each chopped parsley and chives
• 2 T. lemon juice or more
• 1 T. lemon peel or more
• 4 T. extra virgin olive oil
• 1 T. Napa Valley Meritage Herb rub (or other seasoning of your choice)
• Salt and pepper to taste

Instructions:

 1.      For the dressing, mix together lemon juice, peel, olive oil and seasoning.  Set aside.

2.      In a serving bowl, combine the vegetable ingredients together.

3.      Add the dressing and toss. 

4.      Keep refrigerated until ready to serve.  This dish will keep for about a week. 

Variations:  For a quick, individual meal, add one 4.5 oz chicken breast, diced, with one cup of the vegetable medley.   Add halved cherry tomatoes to the dish, about 1/2 cup.

 Nutritional Value:  Each one-cup serving contains approximately 100 calories, 1 grams of protein, 9 grams of fat, 4 grams of carbohydrates, and 2 grams of fiber.

This is a delicious cool summer salad that you can take to a picnic, serve up poolside, or enjoy on a warm summer night.  I usually grill the chicken the night before, let cool, and refrigerate for assembly the next day.  I cook the chicken either outside on a grill or indoors using a cast iron skillet.  For those of you on the VLCD, omit the fruit and replace with chopped celery, cucumber, tomatoes, or sweet red onions.  This is a higher fat recipe but the fat used is of good quality.  Don’t worry about the fat; we typically recommend patients eat a minimum of 25 grams of fat per day.  If you are concerned, reduce the amount of avocado or omit walnuts.

Ingredients:

For the Chicken:

• 1.25 pounds boneless, skinless chicken breasts (uncooked)
• 2 tsp. Made in Napa Valley Meritage Herb rub or an Herbs de Provence seasoning
• Salt and pepper
• Juice of one lemon

For the Salad:

• 1/2 cup red grapes, cut in half
• 1 small apple, unpeeled and diced
• 1 avocado, chopped into bite-sized pieces
• 1/4 cup chopped walnuts
• 5-6 cups baby romaine lettuce or lettuce of your choice

 For the Dressing:

• 4 T. olive oil
• 4 T. lemon juice (about one lemon)
• 1 T. Dijon mustard
• 1 garlic clove, minced
• 1 tsp. lemon zest, optional

 Instructions:

In a mixing bowl or dish, toss the uncooked chicken with the ingredients listed in the chicken section.  Let marinate for 5-10 minutes.  Grill over medium-high heat until thoroughly cooked – don’t overcook or the chicken will be tough.  Set aside, and let cool.  In the meantime, prepare all the ingredients for the salad in a bowl except for the lettuce.  Prepare the dressing.  Once chicken has cooled, dice and add the chicken and salad dressing to the salad mix and toss gently.   

On a large platter, spread the lettuce evenly over plate and add the chicken salad mixture atop the lettuce.  Serve immediately.  If you are planning to eat this dish later, keep the chicken salad, the dressing and lettuce in separate containers until ready to serve. 

Nutritional Value:  Each serving contains approximately 445 calories, 36 grams of protein, 27.5 grams of good fat, and 10.5 grams of net carbohydrates.

 Tired of the same old broccoli dish?  Try this one – it’s fresh, crunchy, and full of flavor.  We like to serve it cold in the summer with some chopped chicken tossed in for a great outdoor evening meal or picnic.  This vegetable dish also tastes great warm with any type of protein serving along side; chicken, salmon, beef or pork.  Because you can buy this slivered broccoli slaw pre-cut and ready to cook, the preparation time takes about three minutes from stove to table.  Enjoy on any of the Key Diets.  

 Ingredients:

 One 12 oz. package Mann’s Broccoli Cole Slaw (or other brand if you like)

• 1/4 cup raw slivered almond
• 2 T. olive oil
• 1 tsp. of the Napa Valley Meritage Seasoning mix, or seasoning of your choice
• Salt and pepper to taste – about 1/2 teaspoon each.

 Instructions:

In large skillet, heat the olive oil for about one minute over medium-high temperature.  Add the package of broccoli slaw, almonds and seasoning.  Cook over medium-high temperature for two-three minutes, stirring constantly.  Do not overcook – the dish tastes best when crunchy.  Remove from heat and quickly transfer the cooked vegetables to a serving dish.  Serve as a side dish warm or let cool and refrigerate for 30 minutes. 

 Nutritional Value (without protein): 

Each one cup serving contains approximately 4 grams of protein, 10 grams of fat, 3 grams of net carbohydrates, and for those of you who must know the caloric count, about 130 calories per serving.

 Who doesn’t love a delicious Italian flavored dish?  With just a few ingredients, you can make this simple dish any night of the week but it is elegant enough to serve as a special meal.  I like to serve this dish with a side of spaghetti squash sprinkled with a little olive oil, salt, pepper and Parmesan cheese and an Arugula salad.  The chicken can also be substituted with a white fish such as sole, tilapia, or halibut. 

Ingredients:

•  4 tablespoons olive oil
• 4 garlic cloves, minced
• 4 fresh tomatoes, medium-sized, finely diced, about 2 cups (you can substitute with canned if needed)
• 1/4 cup chopped fresh basil (do not used dried)
• 1/2 cup white wine or chicken broth
• 1 teaspoon Napa Valley Meritage Blend seasoning (or another Italian seasoning)
• 1/2 tsp. each salt and pepper
• 2 T. freshly grated Parmesan cheese
• 4 chicken breasts, 4 ½ oz each  

Instructions:  Have all the ingredients prepared and ready before you start cooking, including chicken.

For the Sauce:

1.      In a sauté pan, add the olive oil and heat for about one minute over low medium temperature.   Add the garlic and sauté for about 30 seconds, stirring constantly – do not let garlic burn.  Add the fresh basil and continue stirring for another 30 seconds. 

2.      Reduce heat, add the chopped tomatoes and cover with a lid and simmer for about five minutes, stirring often, until the tomatoes cook down to a sauce consistency.

3.      Add 1 tsp. of Napa Valley Meritage Blend or other Italian seasoning, and salt and pepper. 

4.      Add the white wine (or chicken broth) and bring to a low-boil for about a minute. 

5.      Stir in the Parmesan cheese, cover the sauce with lid and let simmer and thicken. 

6.      Continue to simmer on low while you cook the chicken breasts.   

7.      Add a little hot water to the sauce a little at a time if it needs to be keep reconstituted, no more than 1/2 cup.   

For the Chicken:

Grill the chicken in a skillet with a little olive or canola oil until lightly browned on one side about 5 minutes, flip and finish until cooked through, about another 4-5 minutes.  I usually sprinkle a little Napa Valley Meritage blend on the chicken before cooking. 

Assembly:

Place each chicken breast on either a dinner plate or salad -style bowl.   Put about 1/2 cup of the sauce atop each chicken breast and sprinkle with a little Parmesan cheese if desired.  

 Nutritional Value:  Each serving contains approximately 300 calories, 35 grams of protein, 15 grams of fat and  2 grams of carbohydrates.

This is a delicious dressing, especially when you make it one day ahead.  I usually make this dressing at the beginning of the week and use it on salads or as a vegetable dip.  I like to use Point Reyes Bleu Cheese which can be found at Safeway and Raley’s or the Buttermilk Bleu Cheese from Whole Foods.  See below for additional note for adding chicken to this recipe.

 Ingredients:

• One cup cultured low-fat buttermilk, 1%
• 1/2 cup Greek style nonfat plain yogurt
• 1/2 cup light sour cream
• 4 ounces high quality bleu cheese crumbles, about 1/2 cup (best to weigh)
• 1/2 tsp Worcestershire sauce
• 1/2 -1 tsp Fish and Shellfish Herb Rub seasoning (or seasoning of your choice)
• 1 small garlic clove, minced
• Salt and pepper to taste

 Instructions:

 1.      Mix the yogurt and sour cream together.  Add the buttermilk and mix thoroughly with a fork.   

2.      Add the Worcestershire, seasoning, garlic and a dash or two of pepper. 

3.      Mix in the bleu cheese and stir.   Cover and place in fridge to let flavors blend together.

4.       When ready to use, taste to see if you need to add any salt, more pepper or Herb Rub seasoning. 

 Nutritional Value (without chicken): 

 Each 2 tablespoon serving contains approximately 36 calories, 3 grams of protein, 2 grams of fat and 1.5 grams of carbohydrates. 

 Additional Note:

 I like to use the remaining buttermilk for marinating chicken.  I take thin-sliced chicken breasts, put them in a container, and cover them with 1-2 cups of buttermilk (depending on how many chicken breasts you have), the juice of a half of a lemon, some fresh minced garlic, and the Made in Napa Valley Meritage Blend.  I let it marinade for about 20 minutes or even overnight.  This marinade makes the chicken very tender and gives it a tangy taste that works well with a salad and the buttermilk bleu cheese dressing to make a complete meal.  

 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.

 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.

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.

Happy holidays and happy entertaining!

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.