Abs Diet – Day 35: Spinach and Goat Cheese Salad

Well I am back from spring break – did not really do much except work on research papers and catch up on overdue homework: not exactly the stuff to blog about.

Today I am bringing you a Spinach and Goat Cheese Salad that I found on the Abs Diet Section. Now there are those that maintain that in order for you to benefit fully from all the nutrients in spinach that it has to be cooked.  Now to be honest it IS true that a cup of cooked spinach has more nutrients than a cup of raw spinach – but let’s take a closer look at the numbers shall we?

Raw Spinach:  1 cup (30 g) has 7 cal and 0.9 g of protein

Cooked Spinach:  1 cup (180 g) has 41 cal and 5.3g of protein

So you see – because cooked spinach reduces down in volume, it takes more of it than raw spinach to make a cup – thus cooked spinach has more of everything. One benefit that cooked spinach does have over raw spinach is that it is easier for your body to absorb the iron from cooked spinach much more easily than from raw.

Now then back to the recipe – this was a quick and very simple recipe that I ended up serving with a broiled chicken breast glazed with a balsamic and rosemary reduction. Very tasty, very filling.

I did use pecans instead of almonds  as I dropped the almonds into the sink.

Here Is What You Will Need:

• 4 cups baby spinach
• 2 tbsp crumbled fresh goat cheese (about 1 oz)
• 1 cup red grapes, sliced in half
• 2 tbsp sliced almonds (or pecans)
• 1 1/2 tbsp olive oil
• 1 1/2 tbsp balsamic vinegar
• Salt and pepper to taste

Directions:

1. Combine the spinach, cheese, grapes, and almonds in a large mixing bowl. Drizzle with the olive oil and vinegar and mix thoroughly. Season with salt and pepper. Makes 2 servings

Nutritional Data:

http://recipes.menshealth.com/Recipe/spinach-and-goat-cheese-salad.aspx

How Did It Turn Out:

Spinach and Goat Cheese Salad

Abs Diet – Day 34: Hawaiian Pizza

Happy Spring Break everyone – well I am spending a rather dull spring break catching up on homework and writing papers – lots of papers (and I am the one who wanted to be a History major).

Midterms are over finally – and now the waiting for the grades to post begins. I liken this whole week long process to a root canal with watered down Novocaine.

Well today I bring you a Hawaiian Pizza from the cyberpages of Men’s Health. Something I really do enjoy about this diet, is that it allows you to eat real food – albeit in sensibly sized portions. I say this because one of the of the main issues that I have had with any diet before this is the feeling of being somewhat hungry all the time. This is not the case with the Abs Diet.

Anyway this recipe is quick and easy – I did change it up just a bit by adding my chili flakes to my sauce and zapping the whole thing in the microwave.

Well now all I have to do is eat my pizza and wait for midterm grades to post – ah the joys of college life.

Here Is What You Will Need:

• 3 tbsp marinara sauce
• 1 piece packaged flatbread, such as Flatout 
• 3 thin slices low-sodium deli ham, chopped
• 2 1/2 tbsp crushed, thoroughly drained pineapple
• 3 tbsp shredded low-fat cheddar cheese
• 1 tsp red-pepper flakes
• Salt and pepper to taste

Directions:

1. Preheat the oven to 375°F. Spread the marinara sauce on the flatbread and top with the ham, pineapple, cheese, pepper flakes, and salt and pepper. Bake for 6 minutes. Makes 1 serving

Nutritional Data:

http://recipes.menshealth.com/Recipe/hawaiian-pizza.aspx

Tips:

This is a good pizza as prepared, but I was a bit disappointed in the lack of caramelization on the pizza’s top. I made another pizza and this time in addition to the 6 minutes of cooking time I added a further 3-4 minutes with the broiler turned on. The result was a much crispier crust and noticeable browning on top.

How Did It Turn Out:

Hawaiin Pizza

Abs Diet – Day 33: Mr. Green Beans

Hey y’all,

Been a bit under the weather the past few days so have not updated the blog like I am supposed to do. However I have some new stuff for you all today!

I made another recipe with a weird name – I seriously wonder who is coming up with the names. I mean they are creative and all, just wondered who is getting paid to do this sort of thing. I want to find out what their major was in college – it apparently got them a decent job.

Today’s entry is Mr. Green Beans – A really tasty concoction that makes good use of a much under appreciated green : Kale. Kale is a very tasty alternative to spinach, mustard or collards. It is rich in vitamins and nutrients – and not incidentally, is usually fairly cheap.

This dish is also an excellent alternative for those who are trying to reduce or eliminate their animal product intake. It provides a good alternative source of protien .

I made this today and put it over brown rice to make it stretch a bit because I had some unexpected friends show up just before I made this and, this being the South and all, well invited them to dinner right there. I also omitted the chili flakes because one of my friends has an allergy to red-pepper, which is a crying shame because she loves the stuff.

Overall this is a really tasty side dish with some grilled tofu or tempeh  – Hugh Brannum (the original Mr. Green Jeans – for those who remember Captain Kangaroo) would be proud.

Here Is What You Will Need:

* 1 teaspoon olive oil
* 1 clove garlic, crushed
* 1/4 teaspoon red pepper flakes
* 4 cups chopped kale
* 1 cup white beans, rinsed and drained
* 2 tablespoons pine nuts
* 1/3 cup beer

Directions:
1. Heat oil, garlic, and pepper flakes in a large skillet over medium-high heat. Add kale, beans, nuts, and beer. Cover and cook for 6 minutes, turning occasionally with tongs until liquid evaporates.

Nutritional Data:

http://recipes.menshealth.com/Recipe/mr-green-beans.aspx

How Did It Turn Out:

Mr. Green Beans

Abs Diet – Day 32: The Perfect Storm

Hey y’all,

Sorry I have not updated in the last few days, I have been a bit out of sorts recently – also I am studying like a fiend for mid-term exams.

Well today we have a rather soap opera-ish sounding recipe – “The Perfect Storm” (soap opera music plays here)…There is nothing make-believe about the seriously good taste of this fish though.

This dish takes two of my favorite tastes in the world – dijon mustard and honey and combines them to make the perfect complement to the mild mannered tilapia.  The pecan crust does a very nice job of providing some texture to this meal – it also provides a fantastic source of nutrients as well. The caramelization that takes place in the crust is nothing short of amazing.

The really nice thing about this meal is that because tilapia is so affordable, you can experiment with the recipe and come up with your own variations.

Here Is What You Will Need:

• 2 tilapia fillets
• 2 tablespoons mustard
• 1 egg
• 1/2 cup finely chopped pecans
• honey

Directions:

1. Spread each fillet with about 1 tablespoon of mustard, then dip in beaten egg. Roll in chopped nuts. Bake in an oven preheated to 350°F for 10 to 12 minutes or until fish flakes. When done, drizzle each fillet lightly with honey.

Nutritional Data:

http://recipes.menshealth.com/Recipe/the-perfect-storm.aspx

How Did It Turn Out:

The Perfect Storm

Tips:

Because tilapia is such a mild flavored fish, it lends itself very nicely to experimentation. You can try roasting the pecans in a cayenne spice rub before you chop them up. You can also toss the pecans in the honey in a saute pan to coat them and then chop them up to make your crust. I will suggest that instead of drizzling the honey on the fillets after cooking, that you mix the dijon and honey together BEFORE you coat them in pecans.  This allows you to have a more even distribution of flavor.

I would also think that you could substitute almonds or other roasted nuts for the pecans – maybe some wasabi coated peanuts (minus the honey of course).

The sides to this meal are endless – I chose asparagus and a pilaf for mine. Experiment and make this recipe your own.

And Now For Something A Little Different: Green Beans and Peas

Hey y’all!

Well as most of you know I am absolutely nuts about spicy foods  and one of my favorite cuisines (I have several) is Indian cuisine – specifically Jain cooking with its vegetarian meals and free use of spices.  Well I decided today that I was going to make a dish that is called Green Beans and Peas and I have to give credit for this dish to Manjula Jain at Manjulaskitchen.com . Nemaste Aunti-ji!

This is truly a great dish, either by itself or as a side dish to serve with some basmati rice or a spicy curry – Hurry Curry for instance.  Now do not let the two tablespoons of oil fool you – this dish is intended to serve 4-6 people and it does that very comfortably – this breaks down to around 145 calories per serving (if serving 4) to 96 calories per person (if serving 6).

Spread some spicy yoghurt or raita on a piece of flat bread and you have some seriously good eats guys!

Here Is What You Will Need:

• 4 cups or 16 oz frozen French cut green beans
• 2 cups or 6 oz frozen green peas
• 2 tablespoons oil (you can use 1 tbsp, but mix the spices with water to make a paste before adding)
• Pinch asafetida (hing)
• 2 teaspoons cumin seed (jeera)
• 5 red chilies (lal mirch)
• 2 tablespoons washed urad dal (black lentil)
• 2 teaspoons coriander powder (dhania)
• 1/2 teaspoon turmeric (haldi)
• 1 teaspoon salt adjust to taste
• 1 tablespoon lemon juice adjust to taste

Directions:

1. Heat the oil in a saucepan on medium-high heat. Test the heat by adding one cumin seed to the oil. If the cumin seed cracks right away, the oil is ready.
2. When the cumin seeds crack, add hing, red chilies and urad dal.
3. Stir-fry for half a minute, stop if the urad dal changes color.
4. Add green beans and peas, mix it well, and cover the pan. Turn down the heat to medium.
5. Let it cook for five to six minutes until the peas and beans are lightly tender. Do stir once in between.
6. Remove the cover and add the coriander powder, salt, and turmeric.
7. Let beans and peas cook without cover to allow the water to evaporate, this way the beans don’t become mushy. Stir the beans occasionally. Beans and peas should be lightly moist.
8. After turning of the heat add lemon juice.

Nutritional Data: Source: CalorieKing.com

16 oz green beans – 141 calories

6 oz  green peas – 138 calories

2  tblsp canola oil – 240 calories (you can use 1 tbsp)

2 tblsp urad dal – 29 calories

1/2 tsp turmeric – 4 calories

2 tsp cumin seed – 16 calories

2 tsp coriander – 0 calories

5 red chilis – 18 calories

Total calories: 586 calories

Here Is How It Turned Out:

Green Beans and Peas

Abs Diet – Day 32: Terra Ricotta

One of my favorite foods is pizza – not that I can have it that often because a single slice of a chicken alfredo pizza runs around 385 calories, a slice of a simple pepperoni pizza comes in at a hefty 400 calories, and a slice of the Meat Lovers Pizza from Pizza Hut weighs in at a belt popping 490 calories. I know that some people out there are saying “Well it is only ONE slice…” , seriously folks? This is just under 25% of a 2000 calorie per day intake and ask yourself, “How many of us stop at just one slice?”  Now I am fully aware that there are those out there who do possess the needed will power to say no to more than once slice of pizza. (Actually I think we all have the will power, it is the “Won’t” power we lack – as in ” I won’t have another slice of pizza”…bad grammar I know but you get the idea.

Now this little number solves that problem nicely at a cost of only 389 calories  for the entire pizza (equal to about 2 slices) combine this with a salad and maybe a cup of chicken boullion and you have a good meal that will definitely hold you over until dinner. The additional benefit of this pizza is it’s versatility – you can put tomatoes on it, peppers, onions  and other veggies. I think this would be an incredible pizza with some roasted southwestern style vegetables on it!

This pizza takes all of maybe 10 minutes to prepare from start to first mouthwatering bite. Give this one a try and be sure to let me know what you think of it. Personally I think this one is a winner!

Here Is What You Will Need:

• 3 tablespoons reduced-fat ricotta cheese
• 1 teaspoon ready-made roasted garlic
• 1 ready-made flatbread, such as flat out
• 3/4 cup chopped precooked chicken
• 3 tablespoons grated reduced-fat mozzarella cheese
• Salt and pepper to taste

Directions:

1. Stir together ricotta and garlic, blending well. Spread on flatbread. Top with chicken and mozzarella. Season to taste with salt and pepper. Bake at 375°F for 6 minutes.

Nutritional Data:

http://recipes.menshealth.com/Recipe/terra-ricotta.aspx

Here Is How It Turned Out:

Terra Ricotta

Men’s Health Recipe – Day 31: Turkey Sausage – Stuffed Peppers

Wow – hard to believe it has been one full month since I began this project – 1 down, 5 more to go!

Now I will admit this is not an Abs Diet Recipe but it just looked darn good…

Well for today I prepared Turkey Sausage – Stuffed Peppers – I had some leftover brown rice and just a bit of turkey so this all worked out perfectly.  The spices in the turkey more than made up for the otherwise dull flavor of brown rice. I really enjoyed this meal with a small salad. You can modify this recipe to include chicken or any other meat in place of the turkey – just remember to consider the calories if losing weight is your goal.

Anyway:

Here Is What You Will Need:

• 1/4 cup brown rice
• 1 large red bell pepper, cut in half lengthwise
• 1 large yellow bell pepper, cut in half lengthwise
• 1/4 pound turkey sausage, casing removed
• 1/2 medium onion, chopped
• 1 clove garlic, minced
• 3 cups shredded spinach
• 2 ounces (1/2 can) chopped green chiles, rinsed and drained
• 1/4 teaspoon ground cumin
• 1/8 teaspoon salt
• 1 tomato, chopped
• 1/2 cup shredded hot Pepper Jack cheese

Directions:

1. Cook the rice according to the package directions. Set aside.

2. Preheat the oven to 350°F. Bring a large pot of water to a boil. Add the red and yellow peppers to the boiling water, cook for 3 minutes, and drain.

3. In a large nonstick skillet, over medium heat, cook the sausage, stirring frequently to break up, for 6 minutes, or until no longer pink. Remove with a slotted spoon to a large bowl. Add the onion to the skillet and cook, stirring frequently, for 6 to 8 minutes, or until golden brown. Stir in the garlic and cook for 1 minute. Add the spinach, chiles, cumin, and salt. Cook, stirring occasionally, for 5 minutes, or until the spinach wilts. Add to the sausage. Stir in the rice, half of the tomato, and 1/4 cup of the cheese.

4. Fill the pepper halves with the rice mixture. Place in a shallow baking dish. Spoon the remaining tomato over the filling. Cover the dish loosely with foil. Bake for 30 minutes. Uncover and sprinkle with the remaining 1/4 cup cheese. Bake for 10 minutes longer, or until the cheese melts and the filling is hot.

Nutritional Data:

http://recipes.menshealth.com/Recipe/turkey-sausage–stuffed-peppers.aspx

How Did It Turn Out:

Turkey Sausage Stuffed Peppers

Abs Diet – Day 30: Mo’ Feta, Mo’ Betta

Its slaughter of the English language aside, this is a very tasty omelet. Feta and spinach just seem to go together. Try adding some turkey or tomatoes for variety. Be careful to watch your portions on this one – feta has a lot of calories and too much can mean a lot more calories.

As you all know by now, I am not a great fan of nuking an omlete – some non-stick cooking spray in a teflon pan will do very nicely for this dish. Simply pre-heat the pan and then spray it down. Add you garlic to gently saute and then add in your spinach and oregano. Let the spinach wilt down some before adding the eggs. Also if you add the feta to the eggs before you pour it into the pan, it will promote a smoother melt for the feta.

Here Is What You Will Need:

2 eggs 

1/2 tablespoon feta cheese crumbles 

1/3 cup torn baby spinach leaves 

1 sprinkle dried oregano

Directions:

1.  Stir together 2 eggs in a microwave-safe bowl until they’re well blended. Then add remaining ingredients.

2. Nuke for 2 minutes, 30 seconds, or until eggs are set in the middle.

Nutritional Data:

 

http://recipes.menshealth.com/Recipe/mo-feta-mo-betta.aspx

How Did It Turn Out:

Mo' Feta, Mo' Betta

Abs Diet – Day 29: Tom Tomelet

Omelets it seems, suffer from a double dose of bad press – on the one hand they are made with eggs, and their accompanying cholesterol, and on the other hand – they are alleged to be rather time-consuming to make. To both these reservations about omelets I have one thing to say – lies and damned lies!

Omelets yes do have eggs, but it is entirely possible to reduce the amount of cholesterol either by using one egg yolk to several egg whites for the color and richness it imbues to the resulting omelet or one can use only egg whites. Just please do not use that pasteurized muck that comes in a carton. You can if you want to, but life is too short to be wasted upon bad food, bad wine, and mediocre friends…

The important thing to remember about omelets however, is that because they require minimal ingredients  it is imperative that the ingredients be good, fresh ingredients – there is no sauce or anything strong flavored to cover the taste of less than fresh ingredients.

Omelets are also the chameleon of the kitchen – they can go from simple and classic – a simple omelet with fines herbes, to international, think Spanish omelet, to dessert – stuffed with fruits. They even go to the sublime – a basic omelet garnished with a shaving of truffles… il n’ya pas ne plus ultra!

Omelets are also a good way to use up odds and ends in the fridge – some smoked salmon or a cup of veggies leftover from dinner the night before – anything is fair game as long as it is well prepared food in its own right! (This does however come rather close to the Men’s Health caveat about omelets – “At a diner, an omelet is just code for “throw the leftovers in a pan with some eggs.”…well that is up to you…good food in…good food out. It is that simple.

With this recipe the only thing I changed is the cheese – I had some leftover asiago  and and mixed that with some mozzarella.

Here Is What You Will Need:

• 2 eggs
• 1 slice turkey, diced
• 1 tablespoon shredded reduced-fat Mexican cheese blend

Directions:

1. Stir 2 eggs with a fork until white and yolk are well blended. Add the remaining ingredients. Nuke for 2 minutes and 30 seconds or until the eggs are firmly set.

Nutritional Data:

http://recipes.menshealth.com/Recipe/tom-tomelet.aspx

Tips:

You can reduce the cholesterol in this meal by using 2 egg whites and whole egg. I also recommend preparing this on the stove top – nuked  eggs are often rubbery… Some recommendations – use room temperature eggs, the resulting omelet is fluffier and lighter, the risk of salmonella is very low. Also when you are heating your pan – heat the pan well BEFORE you pour in your omelet. This helps the resulting omelet to “set” and promotes a much better outcome – (remember to spray the pan with non-stick spray first!)

How Did It Turn Out:

Tom Tomelet