Ham & Asparagus Frittata

Ingredients:
4 large eggs, lightly beaten
1/2 teaspoon salt
black pepper
1 pound asparagus, tough ends snapped off, spears cut diagonally into 1-inch lengths
1/4 cup cubed ham
1 cup shredded Gruyere or Parmesan cheese
cooking spray

Pan Seared Meat with Mustard

I have no recipe for this, I don't even know if there is a recipe or a name for this dish. I cooked it several times and I love it. You can use pork, turkey or chicken.

Spray a large pan with oil.
Dry  meat cubes on all sides with a towel. Season liberally with salt and pepper. Sear in batches to develop a nice crust all over. When meat is cooked add 1 clove of garlic, crushed. Mix well and add mustard to the meat. Stir to coat each piece of meat with mustard and cook for one more minute. Remove from the pan and serve hot with salad

Chicken breast with Prosciutto and Sage

Servings 1

Ingredients:

1 piece chicken breast
2 fresh sage leaf - chopped
1 slice prosciutto
black pepper
flour

Sesame Seared Ahi Tuna

Ingredients:

Tuna steak
Sesame seeds
Soy sauce
Sesame oil
Salt
Black pepper
Oil Spray

Directions:

Cheese wrapped in Prosciutto on a bed of Spinach

Cheese cut into 4 by 1/2 inch sticks
Prosciutto thinly sliced
Spinach
Balsamic vinaigrette


Wrap cheese sticks with Prosciutto. Lay rolls in a non-stick pan and sear them on high heat turning often, until Prosciutto is crisp and cheese is soft.
Serve on baby spinach with a few drops of balsamic vinaigrette.

Cheese and Tomato Omelette

Ingredients:

 2 eggs

1 tomato chopped

Shredded cheese

Oil spray

Salt

Black pepper

Broiled Pork Shoulder Butt

Day 3 - Dinner

In the book day 3 in SMD is lamb. I foud a lot of websites with Scarsdale Diet and day 3 is pork instead of lamb.

This is one version:
Sliced roast lamb, all visible fat removed - (Can be subsituted with fish, seafood, chicken or turkey, or veg protein)
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water

The second version:
As much broiled lean pork as you like along with unlimited green salad and coffee or tea.

I decided to stick with the second version and I cooked pork shoulder butt and serve it with a salad.

Grilled Filet Mignon with Salad

Pour the marinade into a ziploc bag, place the steak in the bag and let it marinate for 3 to 4 hours in a refrigerator. Prepare a fire in a charcoal grill.
Remove from refrigerator 30 minutes before grilling. Wrap a kitchen twine around the steak.
Grill over hot coals for about 8 minutes per side (5 minutes per side for rare). Turn steak only once.

Serve with salad.

Quick and Easy Pea Soup

Ingredients: Chicken breast cut in small pieces
Bag of frozen green peas
2-3 carrots
1 garlic clove crushed
Small onion
Salt and pepper
Vegeta or chicken bullion cubes
4-5 sprigs of flat leaf parsley
Orzo pasta or home made dumplings (optional)

Prosciutto, Mushroom, Arugula Pizza

Sometimes you just want a pizza.
I was lazy to cook, so I decided to buy a pizza crust (multigrain), some prosciutto, mushrooms, arugula and voila. Light and quick pizza.

Preheat oven. Follow the instructions on the pizza package.
Rub crust lightly with crushed garlic, then add the mozzarella, prosciutto, mushrooms, salt and pepper. Be generous with the mushrooms as they tend to shrink in the oven. I made half of the pizza with mushrooms and the other half with prosciutto.Bake until golden and crisp. During baking time, mix arugula and basil with a little balsamic vinaigrette in a bowl.

Light and Easy Baked Cordon Bleu

Servings:  2

Ingredients:

2 skinless, boneless chicken breast halves - pounded to 1/2 inch thickness

2 slices of cheese

2 slices ham
salt, black pepper and paprika

2 tablespoon mustard

seasoned dry bread crumbs or panko

Directions:

Preheat the oven to 350 F.

Lay out the pounded chicken breasts on a clean surface.

Season with paprika, salt and black pepper

Place a slice of ham on each piece, then one slice of cheese.

Roll the chicken up, and secure with toothpicks or tie several loops of kitchen string around it.

Dip each roll in mustard and then roll in bread crumbs or panko.

Place aluminum foil in a shallow baking dish (for easy cleaning). Put the rolls on a rack in the baking dish. 

Bake for 40 minutes in the preheated oven, or until chicken is browned and juices run clear.



Oven Baked Parmesan Chicken Breast - with sun dried tomato paste

Servings: 4

Ingredients:

1/2 cup dijon mustard
1/3 cup grated Parmesan cheese
1/2 teaspoon garlic powder
4 chicken breast (boneless and skinless)
1/2 cup seasoned bread crumbs
4 teaspoon sun dried tomato paste (optional)


Directions:

Grilled Pork Shoulder Butt with Baked Zucchini

Make your favorite broiled or grilled pork recipe.
I used pork shoulder butt, seasoned with salt, black pepper and garlic salt and I grilled. I served it with zucchini.

Baked zucchini with Parmesan cheese

Ingredients:

2 small zucchini
shredded Parmesan cheese
1 teaspoon olive oil
1 clove garlic - crushed
salt, to taste
ground black pepper, to taste

Directions:

Preheat the oven to 400°F.
Slice the zucchini lengthwise.
Arrange the zucchini, cut sides up, in an ovenproof dish, in a single layer.
Mix olive oil with the garlic and lightly brush mixture on the zucchini.
Season with the salt and pepper. Sprinkle with Parmesan cheese.
Bake in a moderately hot oven for about 15-20 minutes (or until tender and crisp).


tags: zucchini recipe, baked zucchini, zucchini, cheese, side dish recipe, quick side dish, easy recipe

Broiled Rainbow Trout

Day 1 and day 5 is fish for dinner.

Make a few diagonal slashes into the flesh (this will help the fish cook evenly) season with coarse salt, black pepper or fish seasoning and put a couple of rosemanry sprigs or parsley and lemon slices in the cavity. Spray aluminum foil with non-stick spray.
Place the fish on foil than put it in a pan. Broil on the rack in the middle of the oven until the slashes on the fish turn opaque.
The trout is cooked properly when the meat is easily pulled away from the bone at the thickest part of the fish.
Serve with: unlimited salad, slice ofprotein bread an a grapefruit.

Fruit and cheese platter

I love good cheese with grapes and crackers.
In the keep trim weeks you can any cheese, in small quantities.

Oatmeal Pancake

Hello pancake :-)
I know I shouldn't eat pancakes or other desserts, but I will die if I don't. So I decided to make something light and healthy. It's keep trim week so I can have some extra calories. I use sugar free syrup, fat free cottage cheese and oatmeal.

Ingredients:
(for 2 small pancakes)

1/2 cup old-fashioned oatmeal
2 tablespoon fat free cottage cheese
2 large eggs (or 4 egg whites for lighter version: or 2 egg whites and some milk)
vanilla extract
1/2 teaspoon cinnamon
1/2 teaspoon baking powder

Eggs in a hole with cottage cheese and tomatoes

Ingredients:

2 slices of protein bread

I can't believe it's not butter spray

2 large eggs

Salt

Freshly ground black pepper

Directions:

Salsa with Tuna (Tuna Salad)

Ingredients:

1 (6 ounce) can tuna in water, drained

1/3 cup green onions, chopped

1/3 cup tomatoes, chopped

1/3 cup cilantro, minced

1 small jalapeno pepper, seeded and minced

lime juice

salt to taste

black pepper to taste

Directions:

In a medium bowl, stir together the tuna, green onion, tomatoes, cilantro, and jalapeno. Season with salt and pepper. Add lime juice. Refrigerate until serving.

Light and easy lunch. Serve over a bed of greens, or wrapped in romaine lettuce....

If you guys have a better idea please let me know. It's hard without mayo :-(


Tags: tuna salad scarsdale diet, scrsdale diet tuna recipe, scarsdale diet tuna salad