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 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.

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

Abs Diet – Day 28: Chili Peppered Steak

Hey y’all had some computer problems yesterday and could not update the page. It has been an incredible weekend and I was feeling the need for something a bit spicy yesterday. As usual, I found something really good in the recipe section – Chili Peppered Steak.

Now if you decide to search for the recipe on the site (not sure why you would because it is further down below) they actually spell the Chili as “Chile” – not sure if this is a typo or a reference to the South American country. I’m thinking typo because I am not sure how a recipe calling for Hunan sauce is somehow related to Chile.

Now to be honest – I will be remaking this recipe. I forgot to add in the carrots and the broccoli (this is what happens when you and a friend are talking while you are cooking)…oh well. I thought I could add in both of the ingredients later – which you can but it makes for a not pretty picture on the plate with everything all over the place. So look for an updated picture in the next few days.

Here Is What You Will Need:

• 1 tablespoon olive oil
• 2 carrots, sliced
• 1 cup chopped broccoli
• 2 jalapeno peppers, sliced
• 2 cayenne peppers, sliced
• 12 ounces lean sirloin steak, sliced thin
• 1/4 cup hunan stir-fry sauce (you can use hoisin or any other sauce)
• 4 cups cooked brown rice

Directions:

1. Heat the oil in a nonstick skillet over high heat. Toss in the carrots and broccoli, and cook until tender.

2. Add the peppers and beef, and continue cooking until meat is done.

3. Add sauce, and serve over rice.

Tips:

Like so many of the recipes in the Abs Diet section, this one lends itself to modification and enhancements – for instance you could add a tsp/tbs of chili-garlic sauce, sriracha sauce, or you could omit the chili all together. Also you can modify the veggies used in the recipe – substitute water chestnuts, add bamboo shoots, or even green onions. Just pay attention to the carb count in the veggies and you should be fine. For this recipe I added in some leftover celery I had laying about, I also added some black fungus to the mix.

How Did It Turn Out:

Chili - Peppered Steak

Abs Diet – Day 27: The Monster Meat Mash

A healthier, leaner version of Shepherd’s Pie is what this is. Don’t let the amount of mashed potatoes called for – it is actually not that much when you consider that this serves 6.

I also found the lack of veggies in this meal disappointing so I modified my version by adding 1/4 cup each – carrots, poblano peppers, onions, celery, and corn. I also reduced the amount of barbecue sauce called for from 1/2 cup to about 2 tablespoons – I figured I could cut down on the amount of sugar that way. I also wanted the meat and veg to be the focus, not the barbecue sauce. You could also make this meal leaner still by using ground turkey instead of beef.

Here Is What You Will Need:

• 1 pound 90% lean ground beef
• 1 small onion, diced
• 2 cloves garlic, crushed
• 1/2 cup barbecue sauce
• 2 teaspoons flour
• 1/2 cup low-fat beef broth
• 6 cups prepared mashed potatoes
• 1 cup low-fat shredded cheddar cheese

Directions:

1. Brown beef in a nonstick skillet over medium-high heat. Once cooked, drain fat and set aside beef.

How Did It Turn Out:

The Monster Meat Mash

Abs Diet – Day 25: Italian Chowin’

One of my favorite things to eat is the Italian Meatball Sub at Subway – now I have sworn off these until I am down to my goal weight of 165 (50 more lbs to go!)…until now. I found a leaner less fatty version of the Meatball sub on Men’s Health Ab’s Diet recipes.

Yeah I know looking at the calorie count it isn’t exactly diet food. OK let’s be honest it isn’t. What it is, is a more sensible way to have the occasional indulgence. By this I mean it has approximately 15 g of fat per sandwich (and believe me, you only can eat but one) compared to 24 g of fat in the Subway version. Sodium is another area this sandwich comes in as a more sensible alternative to Subway’s version 1177 mg vs. 1610 mg…again bear in mind this sandwich is meant for the occasional treat – not for daily consumption. Men’s Health’s version also wins in the saturated fats category – 4.1 g of saturated fat vs. 11.5 g for Subway’s version. Finally, the Italian Chowin’ is the winner hands down in protein with 37.4 g vs. 24 g for Subway’s Meatball Sub.

Men’s Health takes the gold on this one. Again, I stress that this sandwich is best kept as an occasional indulgence to satisfy a craving. Moderation is everything.

Here Is What You Will Need:

• 1 pound extra-lean ground beef
• 1/2 cup crushed saltine crackers
• 1 large onion, diced
• 1 clove garlic, minced
• 1 tablespoon ground flaxseed or whey powder
• 1 jar (16 ounces) tomato sauce
• 4 whole-wheat hoagie rolls
• 1/2 cup reduced-fat mozzarella cheese, shredded

Directions:

1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet and add the tomato sauce. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, sprinkle with the cheese, and top with the top half of the roll.

Nutritional Data:

http://recipes.menshealth.com/Recipe/italian-chowin.aspx

How Did It Turn Out:

Italian Chowin'

Abs Diet – Day 23: Colonel Mustard

This is the first salad from the website that I have prepared and I have to say that if Colonel Mustard is any indication of how good the other salad recipes are, then I will be making many more salads as the days begin to warm up!

The maple syrup and the dijon mustard really work well together for a very good sweet & spicy taste. You can also add minced garlic to the mixture in order to really liven things up a bit. This salad is a complete meal – the only thing I might want to add next time are some dried cranberries, or dried cherries, and some walnuts.

Here Is What You Will Need:

• 1 tablespoon maple syrup
• 1 tablespoon dijon mustard
• 1 teaspoon olive oil
• Salt and pepper to taste
• 2 thin-cut boneless pork chops
• 2 cups italian salad greens
• 1 tablespoon low-fat balsamic vinaigrette

Directions:

1. In a small bowl, stir together syrup, mustard, oil, salt, and pepper until well blended.

2. Place chops and mustard mixture inside a large zip-top plastic bag, then shake to coat the chops. Place chops on a nonstick skillet heated to medium-high, cooking 2 to 3 minutes per side. In last minute of cooking, pour remaining mustard mixture onto chops as they cook.

3. Toss greens and dressing in a large bowl to coat.

Nutrition Data:

http://recipes.menshealth.com/Recipe/colonel-mustard.aspx

Tips:

Maybe de-glazing the pan with a little white wine in order to thin out the sauce will allow you to omit the vinaigrette entirely and make a wilted salad using the sauce as a dressing. You can also substitute any green for the greens used in the recipe.

How Did It Turn Out:

Colonel Mustard

Abs Diet – Day 22: Enchilada Lasagna

You know this one makes sense – mean all you do is open up the enchiladas and flatten them out.  I have to admit this was one really good dish. The cottage cheese (make sure you drain it first) blends well with the other ingredients to make a rich binder to hold it all together.

I think the next time I make this I am going to use a fat free cotija or other fat free Mexican farmer’s cheese instead of, or maybe with, the cottage cheese. I highly recommend this y’all. I think maybe this is going to inspire me to explore some of the foods from my grandmother’s kitchen that I ate growing up.

Anyway:

Here Is What You Will Need:

• 1/2 pound ground turkey breast
• 1 1/2 cups reduced-fat Mexican-blend or cheddar cheese
• 1 cup canned diced tomatoes, drained
• 1 cup low-fat, low-sodium cottage cheese (drain it first)
• 1/4 cup canned jalapeno chili peppers, diced (use the pepper you like)
• 1/2 cup green onions
• 2 teaspoons chili powder
• 2 cloves garlic, crushed
• 9 (6″) corn tortillas
• 1 cup taco sauce (I omitted this – adds too much sodium)

Directions:

1. Brown turkey in a nonstick skillet (about 5 minutes).

Tips:

Make very sure to drain the cottage cheese – otherwise the whole thing becomes very soggy. The small curd cottage cheese works best – smaller cheese chunks = more even melting in the oven. Be sure to check the sodium content on the canned tomatoes – use no salt kind if you have them. Also you can use any type of pepper you want. I made the recipe once with jalapenos and the second time with poblanos and chipotle…definitely an improvement.  I also added cumin powder and a teaspoon of cayenne pepper.

How Did It Turn Out:

Yes guys that is ONE serving...lol

Abs Diet – Day 21: Chicken Little Italy

Wow today I made Chicken Little Italy – now this is the first recipe that I have prepared that actually uses a whole cut of meat – a chicken breast. I will also admit that I had some reservations about making it when I saw the calorie count  coming in at almost 400 calories. However, I got to thinking about it and I realized that this was but one meal out of four and that I am allowing myself around 2000 calories per day. (the doctor wants me on this for my diabetes until some more weight comes off)

With that in mind I prepared this meal and wow what a meal. I used plain bread crumbs and flavored them with rosemary, sage, thyme, red and black peppers, and gray salt. Don’t buy the premixed seasoned muck that some companies pass off as bread crumbs – take 5 minutes and season your own, the taste is worth it.

What You Will Need:

• 1 tablespoon olive oil
• 1 teaspoon olive oil
• 1 boneless, skinless chicken breast
• 1 tablespoon Italian-seasoned bread crumbs
• 1 teaspoon Parmesan cheese
• Salt and pepper to taste
• 1/4 cup marinara sauce
• 1 small clove garlic, crushed
• 3 handfuls baby spinach leaves

Directions:

1. Heat 1 tablespoon oil in a nonstick skillet over medium heat.

2. While pan is heating, pound chicken to 1/4″ thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing lightly so crumbs stick.

3. Place in pan and saute for 2 to 3 minutes per side. Top with nuked marinara.

4. Combine remaining 1 teaspoon oil and garlic in another nonstick skillet over medium high heat.

5. Add spinach, turning frequently with tongs until wilted (about 6 minutes).

Nutritional Data:

http://recipes.menshealth.com/Recipe/chicken-little-italy.aspx

Tips:

Like the recipe recommends, the thinner the meat is, the better it will cook. To pound the chicken thin, place the breast between 2 pieces of wax paper of saran wrap and then pound it with the flat face of a meat tenderizer.  If you do not have one of these items, you may hold a small thick bottomed skillet and strike the meat with the flat underside of the pan – that is what I did.

Also – BEFORE you dredge the breast in the bread crumbs – pat it dry, or at least until it is just barely damp, then press it into the crumbs. Be sure to press the meat into the crumbs and also to press the crumbs into the meat once you have flipped it to the other side.

Make sure that you preheat your pan on the stove before you add the oil – remember: Hot pan, Cold Oil…food won’t stick. You can when the oil is ready because it will shimmer slightly and when you turn the pan will skooch around the pan in a very nifty way. You want your pan and your oil hot in order to brown the chicken properly – also if the oil is hot enough, it will not soak into the chicken or into the breading. If the oil is cool or not hot enough, the breading will soak up the oil like a sponge…not good.

How Did It Turn Out:

Chicken Little Italy