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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Recipe of the Month – Chicken Tostadas

By Paula Hendricks - Nutritionist on August 5, 2009

-          Four 4-ounce chicken breasts, boneless

-          2 whole lemons

-          2 garlic cloves, minced

-          One package taco seasoning

-          1 cup reduced fat Mexican-style cheese, shredded

-          One small avocado, diced

-          One 8 oz can Ortega chiles, diced (or 2 fresh roasted Pasilla chilies, seeds removed)

-          One head Romaine lettuce, shredded

-          Four low-carb tortillas, Mission brand, fajita-size

-          Jalapeno peppers, sliced

-          1/2 cup fresh cilantro leaves

-          1/2 cup light sour cream

-          Salsa for garnish

-          Optional – one cup refried beans

Instructions:

1.      Marinate chicken breasts in one whole lemon juice, garlic, and 3/4 of the package of the taco seasoning for about 30 minutes.

2.      If using fresh chilies, broil in the oven or roast on grill until the skin becomes black.  Cool and peel.

3.      Cook chicken in a non-stick skillet for about 10 minutes, 5 minutes on each side, until cooked.

4.      While chicken is cooking, wash and shred the lettuce, dice the avocado, dice the roasted chilies, slice the other lemon for garnish, and chop cilantro.

5.      Mix the sour cream with the remaining taco seasoning.  Keep chilled.

6.      When chicken if cooked, removed from pan and slice each breast into long strips (or dice if desired).

7.      Heat the tortillas and beans (if using).   

Assembly:

Place a tortilla on each plate.  Add 1/4 cup of beans to each tortilla.  Next, add the lettuce, chilies, avocado, sliced chicken, jalapeno and cilantro.  Sprinkle 1/4 cup of cheese and drizzle a little sour cream over each tostada.  Serve with a side of salsa.  Enjoy.

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Recipe of the Month – July 2009

By Paula Hendricks - Nutritionist on July 3, 2009

Love the flavor of an outdoor-grilled cheeseburger and a side of fries? Try making this delicious, easy-to-prepare recipe this summer with an abundance of fresh vegetable garnishes.  Just in time for a 4^th of July picnic.  The Cheeseburger Cobb has become a family favorite for us.  We like to serve it with a side dish of oven-baked, spicy-seasoned sweet potatoes.  For those of you on the VLCD, serve without the potatoes until you transition to the LCD. 

Ingredients Needed:

For the cheeseburger:

• One pound 4% lean ground sirloin or turkey

·         Burger seasoning of your choice, 2 teaspoons

·         Four 2% Reduced Fat Sharp Cheddar Cheese slices, 80 calories each

·         Four slices red onion

·         Four slices tomatoes

For the salad:

·         Eight Butter lettuce leaves , whole, washed

·         One small avocado, sliced

·         Four pickle spears

·         Vegetable garnishes of radishes, carrots, cucumbers, or other low-carb vegetables of your choice

Optional items:

• Two cups diced or sliced sweet potato, seasoned with 1 T. olive oil and burger seasoning, about 1 T.  Toss.  (Many grocery stores sell pre-cut sweet potato wedges in the produce section.)
• Condiments of mustard or horseradish

Assembly:

1.      On a baking tray, place the seasoned sweet potatoes and place in 450 degree heated oven.  Bake for 15 minutes, turn, and bake for another 10-15 minutes.

2.      While potatoes are baking, in a bowl, mix raw burger meat with the seasoning.  Shape into four patties.  Grill (or pan grill) to your liking.  About 3 minutes before patties are cooked, add the slices of cheese.

3.      On a large platter, arrange the lettuce leaves evenly on plate.  Add the fresh garnishes. 

4.      Place cooked patties on top of a lettuce leaf and top each patty with a red onion and tomato slice.

5.      Serve platter on table and let each person take a lettuce leaf with burger patty and add the garnishes of choice to plate.

Nutritional Analysis:  Without sweet potato serving:  Each serving contains approximately 325 calories, 33 grams of protein, 11 grams of carbohydrates, 16 grams of fat, and 5 grams of fiber.  With sweet potato serving:  430 calories, 33 grams of protein, 31 grams of carbohydrates, 18 grams of fat and 8 grams of fiber.

By Paula Hendricks, BS, Nutritionist-C

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June Recipe of the Month

By Paula Hendricks - Nutritionist on June 3, 2009

We love to serve these light and refreshing fish tacos for dinner out on the patio on warm summer nights.  They are easy to make and low in calories and carbohydrates.  All the ingredients can be purchased at Trader Joe’s – one stop shopping.  Enjoy on LCD or MD Key Diets.  For the VLCD, omit the mango in the salsa.

Ingredients:

            For the fish-

·         One pound white fish, cod, frozen

·         One 12 ounce container pico de gallo

·         One tsp. Mexican seasoning (or more if you like it spicier)

For the mango salsa -

·         One medium fresh mango, diced, about 3/4 cup

·         One cup diced red peppers, fresh

·         1/2 cup diced fresh tomatoes, fresh

·         1 medium avocado, diced

·         Two heads of endive, chopped

·         1/2 cup diced green onions

·         1/4 cup freshly chopped cilantro

·         1/4 cup Jalapeno peppers, mild or hot, finely chopped (optional)

·         Juice from one lime

For the finishing touches -

·         Four cups finely chopped romaine lettuce

·         Twelve full size romaine or butter lettuce leaves (the ‘taco’ shells)

·         Light sour cream, 4 T.

·         One cup shredded Light Mexican cheese

·         Four lemon wedges

Instructions:

1.       In large skillet, place thawed fish, pico de gallo, and Mexican seasoning.  Cook over medium heat until fish is cooked, about 10 minutes.  As the fish cooks, break apart with a spoon into small bite-sized pieces.

2.       For the salsa, mix all ingredients together in a bowl. Add about ½ tsp. salt. Set aside.

3.       To assemble, put one cup of shredded lettuce on each of the four plates and top each plate with three whole lettuce leaves – these will serve as the taco shells.    

4.       Next, divide the fish evenly in to four servings; further divide each serving evenly and ladle on top of the three individual shells on each plate.

5.       For the salsa, divide into four servings; further divide each serving and ladle on top of the each fish taco shells.  

6.       Sprinkle each of the four servings with 1/4 cup of shredded cheese and top each individual taco with a small dollop of sour cream, 1 tsp. per taco.  Add a lemon wedge and serve. 

Nutritional analysis per serving (approximate):  Protein 32 grams, Carbohydrates 22 grams, Fat 13 grams, Fiber 7 grams and total calories 335.

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May Recipe of the Month – Chopped Salad

By Paula Hendricks - Nutritionist on May 1, 2009

1.      In a bowl, season the raw chicken with lemon juice, salt and pepper. Let marinade for about 20 min.

2.      Mix the ingredients for the dressing in a small bowl or pitcher and set aside.

3.      After the chicken has marinated, grill in a non-stick pan for 8-10 minutes, until cooked.

4.      Once cooled, cut the chicken into very small bite-sized pieces. 

5.      In a salad bowl, add all the ingredients and mix gently.  Add the salad dressing, and mix again.

6.      Divide the ingredients into four servings and serve with a garnish of fresh basil leaf and lemon wedge.

Nutritional Analysis:  Each serving contains approximately 330 calories, 31 grams of protein, 11 grams of carbohydrates, and 18 grams of fat. 

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Recipe of the Month – Stuffed Portabella Mushrooms (April 2009)

By Paula Hendricks - Nutritionist on April 1, 2009

Stuffed Portabella Mushrooms – Serves Four

This dish has an elegant presentation, tastes delicious, and is portion controlled.  What more could you want in a healthy meal?  Enjoy with a side salad on the LCD and MD Key Diets.

Ingredients you will need:

• One pound lean ground beef, preferably 4% fat content
• Four portabella mushrooms, 5-6 inches in diameter
• Kraft 2% shredded Italian Three cheese, ¼ cup
• Freshly grated parmesan cheese, ½ cup, divided into 2 bowls of ¼ cup each
• Bob’s Red Mill 5 grain rolled hot cereal, ½ cup
• One egg white, slightly whipped
• Pitted Greek olives, diced, 10
• Fire roasted red peppers,  diced, ½ cup
• Finely diced yellow onion, ½ cup
• Minced garlic cloves, 3
• Diced fresh basil, 1/4 cup
• Olive oil, 1 T.
• Nonfat milk, 2 T.
• Dried Italian seasoning, 1 tsp.
• Salt and pepper, ½ to 1 tsp. each

Instructions to prepare:

1. Wash portabella mushrooms; pat dry with a paper towel.  Cut off stems and hollow out with a spoon.  Dry upside down on a paper towel.
2. In a separate bowl, mix rolled hot cereal with 2 T. non-fat milk to soften.  Set aside.
3. In a large skillet over medium heat, add 1/2 T. olive oil and onion.  Sautee for 2-3 minutes.  Add ground beef, garlic, salt and pepper; cook until just brown on the outside and pink inside, about 4 minutes.  Turn off heat under skillet and let the meat rest in pan. 
4. Add the olives, red peppers, basil, 1/2 T. olive oil and Italian seasoning to the rolled hot cereal.  Mix into the beef. 
5. Add the whipped egg and 1/4 cup of the parmesan cheese to the beef.  Mix thoroughly. 
6. On an oven-safe baking tray, spray it with some olive oil flavored non-stick spray and place each portabella mushroom on the tray.  
7. Spoon the beef mixture evenly into all four mushroom caps.
8. Bake in a 400 degree oven for approximately 15-20 minutes.
9. Remove mushrooms from oven and top each with a sprinkle of parmesan cheese.  
10. Serve with a side green salad.

Nutritional analysis per serving: 

Approximately 330 calories, 34 grams of protein, 15 grams of carbohydrates and 15 grams of fat.

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