Author: Miss Chicky

Spinach, Avocado & Mango Salad

Miss Chicky


From EatingWell:  Fall 2004, The EatingWell Diabetes Cookbook (2005)

Reader Jennifer Sanders contributed this salad, which offers a wealth of color and texture, as well as antioxidants.

4 servings, 2 cups each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

Dressing

  • 1/3 cup orange juice
  • 1 tablespoon red-wine vinegar
  • 2 tablespoons hazelnut oil, almond oil or canola oil
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste

Salad

  • 10 cups baby spinach leaves, (about 8 ounces)
  • 1 1/2 cups radicchio, torn into bite-size pieces
  • 8-12 small red radishes, (1 bunch), sliced
  • 1 small ripe mango, sliced
  • 1 medium avocado, sliced

Preparation

  1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
  2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Nutrition

Per serving : 210 Calories; 14 g Fat; 2 g Sat; 2 g Mono; 0 mg Cholesterol; 10 g Carbohydrates; 3 g Protein; 6 g Fiber; 258 mg Sodium; 479 mg Potassium

1 Carbohydrate Serving

Exchanges: 3 vegetable, 3 fat (mono)

Korean-Style Steak & Lettuce Wraps

Miss Chicky

From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

These wraps should be served with lots of condiments: kimchee, for sure, but also nonfat yogurt and shredded carrots dressed with rice vinegar. Serve the various components of the dish separately and let your family or guests build their own wraps to taste.

4 servings | Active Time: 35 minutes | Total Time: 40 minutes

Ingredients

  • 1 pound flank steak
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 cup diced peeled cucumber
  • 6 cherry tomatoes, halved
  • 1/4 cup thinly sliced shallot
  • 1 tablespoon finely chopped fresh mint
  • 1 tablespoon finely chopped fresh basil
  • 1 tablespoon finely chopped fresh cilantro
  • 1 tablespoon brown sugar
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons lime juice
  • 1/2 teaspoon crushed red pepper
  • 1 head Bibb lettuce, leaves separated

Preparation

  1. Preheat grill to medium-high.
  2. Sprinkle steak with salt and pepper. Oil the grill rack (see Tip). Grill the steak for 6 to 8 minutes per side for medium. Transfer to a cutting board and let rest for 5 minutes. Cut across the grain into thin slices.
  3. Combine the sliced steak, cucumber, tomatoes, shallot, mint, basil and cilantro in a large bowl. Mix sugar, soy sauce, lime juice and crushed red pepper in a small bowl. Drizzle over the steak mixture; toss well to coat. To serve, spoon a portion of the steak mixture into a lettuce leaf and roll into a “wrap.”

Nutrition

Per serving : 199 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 45 mg Cholesterol; 9 g Carbohydrates; 24 g Protein; 1 g Fiber; 465 mg Sodium; 542 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 1/2 vegetable, 3 lean meat

Tips & Notes

  • Make Ahead Tip: The steak mixture will keep, covered, in the refrigerator for up to 1 day.
  • To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.

Cycle 2

Miss Chicky
  • Unlimited lean protein(limit 2 eggs)
  • Unlimited nonstarchy vegetables
  • 2 healthy carbs(legumes, brown rice, bulgar, couscous, corn, squash, and sweet potatoes)
  • 2 low-sugar fruits
  • 2 probiotics (low-fat yogurt)
  • 1 serving of friendly fats
  • Green tea
  • 64 ounces of water

Filet Mignon with Blueberry-Bourbon Barbecue Sauce

Miss Chicky

From EatingWell:  August/September 2006, EatingWell for a Healthy Heart Cookbook (2008)

Blueberries, loaded with antioxidants, have a balance of sweet and sour, which makes them an excellent base for a rich, tangy barbecue sauce. Fresh thyme rubbed on the steak dovetails wonderfully with the blueberries. Serve with fresh tomato wedges.

4 servings | Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

Blueberry-Bourbon Barbecue Sauce

  • 1 1/2 teaspoons canola oil
  • 1/2 small red onion, chopped
  • 2 cloves garlic, chopped
  • 1 jalapeño pepper, seeded and chopped
  • 1/4 cup bourbon
  • 1 cup fresh or frozen (not thawed) blueberries
  • 1/4 cup ketchup
  • 3 tablespoons cider vinegar
  • 1 tablespoon brown sugar
  • 1 1/2 teaspoons molasses
  • Pinch of ground allspice

Filet Mignon

  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon extra-virgin olive oil
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon coarsely ground pepper
  • 1 pound filet mignon, 1 1/2 to 2 inches thick, trimmed and cut into 4 portions

Preparation

  1. To prepare sauce: Heat oil in a small saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and just starting to brown, 2 to 4 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add bourbon, increase heat to high and bring to a boil; cook until most of the liquid has evaporated, 2 to 5 minutes. Stir in blueberries, ketchup, vinegar, brown sugar, molasses and allspice; return to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, 15 to 20 minutes.
  2. Preheat grill to high.
  3. Combine thyme, oil, salt and pepper in a small bowl. Rub the mixture on all sides of steaks. Grill the steaks 3 to 5 minutes per side for medium-rare. Let the steaks rest for 5 minutes before serving with the sauce.

Nutrition

Per serving : 309 Calories; 12 g Fat; 3 g Sat; 6 g Mono; 67 mg Cholesterol; 16 g Carbohydrates; 25 g Protein; 1 g Fiber; 430 mg Sodium; 462 mg Potassium

Exchanges: 3 1/2 lean meat

Barbecued Raspberry-Hoisin Chicken

Miss Chicky


From EatingWell:  July/August 2007

Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken.

Plan ahead: The chicken thighs benefit from marinating for at least 2 hours before grilling.

4 servings | Active Time: 45 minutes | Total Time: 2 3/4 hours

Ingredients

  • 1 cup fresh or frozen raspberries
  • 3/4 cup hoisin sauce, (see Ingredient Note)
  • 5 tablespoons rice vinegar, divided
  • 1 clove garlic
  • 1 strip (2-by-1/2-inch) orange zest
  • 1 tablespoon chopped fresh ginger
  • 1/8 teaspoon freshly ground pepper
  • Pinch of crushed red pepper
  • 1 1/2 pounds boneless, skinless chicken thighs, trimmed, each cut into 3 crosswise strips
  • 2 1/2 cups water
  • 1 cup long- or medium-grain brown rice
  • 1/3 cup thinly sliced scallion greens, divided

Preparation

  1. Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.
  2. Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.
  3. Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.
  4. Preheat grill to medium-high or preheat the broiler to high.
  5. Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.
  6. Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.
  7. Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Nutrition

Per serving : 398 Calories; 11 g Fat; 3 g Sat; 4 g Mono; 86 mg Cholesterol; 44 g Carbohydrates; 28 g Protein; 4 g Fiber; 313 mg Sodium; 376 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 starch, 1 other carbohydrate, 3 lean meat

Tips & Notes

  • Make Ahead Tip: Marinate for up to 24 hours before grilling. | Equipment: 4 skewers
  • Ingredient Note: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.

Mushroom Burger w/Avocado

Miss Chicky

If you like veggie burgers or mushroom burgers, try this vegetarian burger recipe with portobella mushrooms and topped with an avocado sauce. Portabella mushrooms make for a healthy veggie burger recipe for a vegetarian barbecue or cookout.

Ingredients:
•4 medium portabella mushrooms, stems removed
•1 medium onion, cut into 1/2 inch slices
•3 tbsp olive oil
•3/4 tsp salt, divided
•1/2 teaspoon ground black pepper, divided
•1 avocado, sliced
•2 tbsp low-fat yogurt
•1/2 tsp minced garlic
•4 hamburger buns, lightly toasted
•4 roasted red peppers, from a jar

Preparation:
Brush mushrooms and onion slices with oil; sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 minutes, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm.

In same skillet, cook onion slices until golden, about 8 minutes, turning occasionally.

Meanwhile, combine in small bowl, 1/2 of the avocado, yogurt, garlic and remaining 1/4 teaspoon each salt and pepper; mash until smooth.

Spoon onions and roasted peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of each bun; top each with stuffed mushrooms.

Top with remaining sliced avocado. Cover with tops of buns.

Makes 4 vegetarian portabella mushroom burgers.

Nutritional information:
Each portabella burger provides:
338 calories, 10 grams protein, 19 grams fat, 36 grams carbohydrate

50 Perfect Foods

Miss Chicky

50 Perfect Foods

Fruits

  1. Strawberries: One half cup of raw strawberries contains 149% of your daily value for Vitamin C.
  2. Apricots: Apricots are a good source of the antioxidant beta-carotene, which is converted to Vitamin A.
  3. Blackberries: Raw blackberries are low in calories and 50% of your daily value of Vitamin C per cup.
  4. Raspberries: They contain Vitamin K, magnesium, dietary fiber, and Vitamin C.
  5. Cherries: A “super fruit” because of their very high beta carotene content.
  6. Cantaloupe: Low in calories, have no fat, and contain 120% of your daily value of Vitamin A and 108% Vitamin C in just one cup.
  7. Pears: One pear contains 24% of your daily value of fiber and have a low glycemic index.
  8. Raisins: Contain plenty of sugars, but no fat or cholesterol. They are also a good source of potassium, iron and dietary fiber.
  9. Watermelon: Contain Vitamin A, B6, and lots of Vitamin C.
  10. Peaches: Buy fresh, not canned, for the best nutritional value.
  11. Figs: Buy fresh and dry them yourself. Figs have the highest overall mineral content of common fruits.
  12.  Blueberries: Blueberries are strong carriers of Vitamin C, manganese and dietary fiber, and also contain Vitamin E.
  13. Cranberries: Cranberries are low in sugar and calories and contain lots of Vitamin C, dietary fiber, manganese and Vitamin K.
  14. Oranges: Get plenty of Vitamin C, dietary fiber, folate, Vitamin B1, potassium, Vitamin A and calcium from just one orange.
  15. Bananas: Bananas may have carbs and sugar, but also lots of Vitamin C, potassium, Vitamin B6, dietary fiber and manganese.

Vegetables

   16.    Asparagus: More folic acid than any other vegetable. Folic acid helps prevent liver disease and helps your blood cells grow.
   17.   Tomatoes: Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, Vitamin C, folate and more vitamins.
   18.   Crimini mushrooms: Almost no calories but packed with potassium, selenium, Vitamins B2, B1, B6 and B3, zinc, and more.
   19.   Squash and Zucchini: Contain a moderate amount of Vitamin C and Vitamin A, plus iron and protein.
20. Black beans: Contains 24% of daily fiber, 14% of daily protein, and no saturated fat per 1/2 cup.
21. Lentils: Raw lentils have a lot of calories, but no saturated fat and 50g of protein.
22. Carrots: One cup of chopped carrots contains 428% of your daily value of Vitamin A.
23. Broccoli: One cup contains 20 calories, 110% of your daily value of Vitamin C, 43% of Vitamin A, and no fat or cholesterol.
24. Kidney beans: Rich in B-complex vitamins, niacin, folate, magnesium, omega-3 fatty acids, soluble fiber and calcium.
25. Pearl Barley: Add to a soup or salad for a major dietary fiber boost, plenty of iron, and a good dose of protein.
26. Leafy spinach: Contains fiber, B-complex vitamins, folate, magnesium, lutein and potassium.
27. Potatoes: Potatoes contain carbohydrates, calories and sugars, but also Vitamin C, Vitamin B6, potassium and manganese.
28. Green bell pepper: Each one contains 220% of your daily value of Vitamin C.
29. Cabbage: Contains 91% of your daily value of Vitamin K; over 50% for Vitamin C; and lots more.
30. Jalapeno pepper: Contains Vitamin C and Vitamin A, plus a healthy amount of dietary fiber and iron.

Nuts and Seeds

31. Almonds: Try a handful of unsalted for a energy boost and plenty of omega-3 fatty acids and polyunsaturated fats.
32. Flaxseed: Add a tiny bit to cereal or any homemade breads and grains for omega-3 fatty acids and lots of fiber.
33. Walnuts: Contains magnesium, folate, polyunsaturated fats, omega-3 fatty acids and Vitamin E.
34. Sunflower seeds: Contains lots of Vitamin E, more than almonds, peanut butter or even spinach.
35. Sesame seed kernels: A handful contains a healthy amount of iron, calcium and protein, plus dietary fiber.
36. Brazil nuts: An excellent source of selenium and also contain protein, fiber and magnesium.

Grains

37. Whole grain or multigrain bread: Even generic brands have plenty of dietary fiber.
38. Brown rice: Full of fiber, B-complex vitamins, niacin and magnesium.
39. Whole-wheat spaghetti: Packed with fiber.
40. Couscous: Contains protein and fiber, when you choose the whole-wheat or whole-grain variety.
41. Whole grain tortillas: One whole-grain tortilla has 8g of protein and 7g of dietary fiber.
42. Oatmeal: Good source of fiber.

Beverages

43. Green tea: Green tea contains the highest concentration of the antioxidants called polyphenols.
44. Milk: Low-fat or non-fat milk that is fortified with Vitamin D, plus calcium, Vitamin A and protein.
45. Orange juice: Contains Vitamin D and plenty of Vitamin C.

Miscellaneous

46. Plain yogurt: One cup contains 14g of protein and 49% daily calcium value. Plus, probiotics to help the body absorb nutrients.
47. Egg whites: Egg whites do contain a fair amount of sodium, but they also contain 26g of protein per cup and zero fat.
48. Tuna: A cold-water fish that contains much-needed omega-3 fatty acids and lots of protein.
49. Tomato soup: Make your own variety for a good source of Vitamin C, iron, Vitamin A and dietary fiber.
50. Sardines: An excellent source of iron, calcium and protein, as well as niacin, Vitamin D and Vitamin B12. Just don’t indulge too often: sardines are also very high in cholesterol.

Punk Rock House Menu

Miss Chicky

Event Date: May 17th, 2009
Location: Punk Rock House
Invitees: Very Few
Purpose: Meet Branden
Entertainment: BMF Classic iPod Playlist

Menu:

Beef Tenderloin Cutlets
Grilled Asparagus
Carmalized Onion
Personalized Buttered Quesadillas made to order
Smoked Chicken Salad w/ crackers
Pico De Gallo

Grocery List

Beef Tenderloin
Chicken Breast
Celery
Red Onion
Sweet Onion
Almonds
Sweet Relish
Mayo
Onions
Roma Tomatoes
Cilantro
Jalapeno
Tort Chips
Limes
Avocados
Asparagus
Crackers