Thursday, December 23, 2010

Ham & Asparagus Frittata

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

Wednesday, December 22, 2010

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

Tuesday, December 21, 2010

Chicken breast with Prosciutto and Sage

Servings 1


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

Friday, December 17, 2010

Sesame Seared Ahi Tuna


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


Cheese wrapped in Prosciutto on a bed of Spinach

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

 2 eggs
1 tomato chopped
Shredded cheese
Oil spray
Black pepper

Wednesday, December 15, 2010

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.

Monday, December 13, 2010

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.

Saturday, December 11, 2010

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)

Friday, December 10, 2010

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.

Tuesday, December 7, 2010

Light and Easy Baked Cordon Bleu

Servings:  2


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


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.

Sunday, December 5, 2010

Oven Baked Parmesan Chicken Breast - with sun dried tomato paste

Servings: 4


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)


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


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


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.

Friday, December 3, 2010

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.

(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

Thursday, December 2, 2010

Eggs in a hole with cottage cheese and tomatoes


2 slices of protein bread
I can't believe it's not butter spray
2 large eggs
Freshly ground black pepper


Salsa with Tuna (Tuna Salad)

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

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

Monday, November 29, 2010

Keep Trim Breakfast Ideas


Finaly Keep Trim. I couldn't wait to eat oatmeal for breakfast.

1 cup fat free milk
1/2 cup old fashioned oats
2 Tbsp raisins
1 tsp brown sugar
1/8 tsp ground cinnamon

In a small saucepan, heat the milk, oats, raisins and brown sugar, stirring constantly. Reduce the heat, and continue cooking for about 5 minutes. Remove from the heat. pour in bowls. Sprinkle with cinnamon. Allow to stand for 2 minutes before serving.
Make your favorite oatmeal recipe with fat free milk, calorie-free sweetener, raisins, cinnamon, chopped walnuts or almonds or fresh fruits. The toppings will add some extra calories (sugar or fat) but a bowl of oatmeal with milk and fruit pieces is a delicious way to get fiber, calcium, protein, and plenty of vitamins.

Toast with Jam and Milk

What can be easier than this?

Protein bread - toasted
Sugar free fruit preserve
Skim milk

Slices of cantaloupe and honeydew melon
Cappuccino with fat free milk

Sunday, November 28, 2010

Pan Fried Rib Eye Steak

It is always best to cook meat from or near room temperature, so take it out of the refrigerator an hour before you want to start cooking it.
Season with sea salt, black pepper.
Spray pan with oil, then put the steak in the center of the pan.
Don't cover the pan or move the steak for at least 4 minutes.When the steak is brown, flip it over.
Use a digital thermometer to test the internal temperature of the steaks.
Let the meat rest for a few minutes.
Serve with salad.

Saturday, November 27, 2010

Chicken and Sausage Skewers with Tzatziki

Day 6. Nothing easier. Chicken or turkey, green peppers, onions and some turkey sausage on a skewer.
I made some tzatziki and I had a delicious dinner.

Preheat grill for high heat.
Thread the chicken, sausage, green bell pepper, onion pieces onto skewers alternately. Season with salt and black pepper.
Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with italian dressing (you can marinade chicken in italian dressing for 1 hour). Cook, turning frequently, for 15 minutes, or until chicken juices run clear.

Feta, Dill and Onion Spread

In a medium bowl thoroughly blend cream cheese or greek yogurt, feta cheese, green onion, and fresh dill with an electric mixer.
Cover, and refrigerate at least 4 hours.
Serve on protein bread, crackers, halved peppers or cucumber slices.

Friday, November 26, 2010

Fruit Salad

Fruit salad, any combination of fruits with coffee/tea/diet soda/water.

Substitute lunch recommended

Eggs with cottage cheese and tomatoes

Nothing could be easier than this.

two eggs any style (cooked without oil)
cottage cheese
string beans or tomatoes
one slice of protein bread
tea/coffee/diet soda/water

Tags: scarsdale diet egg recipe idea, smd egg lunch, scarsdale egg lunch day 4, eggs cottage cheese scardale medical diet

Thursday, November 25, 2010


Start with good lean beef. I buy Angus ground beef 96% meat - 4% fat. And believe me if the meet is a good quality meat it can be very juicy. Try it.

I mix it with Weber Gourmet Burger seasoning, add some garlic powder and celery salt and that's it.

Grill the burgers and serve with tomatoes and mustard and ketchup. 

Monday, November 22, 2010

Insalata Caprese - Caprese Salad

ripe tomatoes, sliced 1/4 inch thick
fresh mozzarella cheese, sliced 1/4 inch thick
fresh basil leaves
extra virgin olive oil
balsamic dressing (optional)
chopped garlic
fine sea salt to taste
freshly ground black pepper to taste

Sunday, November 21, 2010

Quick and Easy Chicken Stir-Fry

Recipe coming soon

Grilled Filet Mignon with Wine Sauce and Prosciutto

This was a last minute fillet mignon with red wine sauce and prosciutto bitts.
I had no time for marinade :-(

After tying them with cooking twine to keep them nice and round sprinkle the meat with your favorite steak rub. I used garlic powder, celery salt and Weber Chicago Style Steak.
Grill the steaks over hot coals for about 8 minutes per side (5 minutes per side for rare): turn them only once.
Let meat rest.

Cut prosciutto or bacon into small dice. Place in a pan and cook over medium low heat  until crisp. Remove prosciutto/bacon.
Pour red wine into the same pan over high heat, add a rosemary sprig. Wait until wine becomes thick and syrupy. Turn off heat.
Add butter and then the prosciutto/bacon bitts.

Pour over the meat.

Chicken and Vegetable Soup

This should be the lunch
  • Hot or cold turkey or chicken
  • Tomatoes or carrots or cabbage or broccoli or cauliflower
  • Grapefruit or seasonal fruits
Lunch should be chicken with veggies but sometimes I just want a bowl of soup.This is a chicken kohlrabi soup, a very light and good soup, especially on a cold day. You can use cauliflower in this soup instead of kohlrabi. Quick and easy soup. Hope you like it.

Here is the recipe:


1 pound chicken breast cut in bite size pieces
1 whole onion, peeled
2 medium carrots, sliced
3 cups chicken stock or water
2 medium kohlrabies, cut into 1/2-inch dice
salt and freshly ground black pepper, to taste
chopped fresh parsley for garnish
Put the chicken pieces, onions, and liquid in a large pot and bring to a boil. Skim foam from top with a spoon as soon as it appears.
Add the carrots, kohlrabi, salt and pepper and simmer until the chicken is tender and the kohlrabi is cooked, about 30-40 minutes.
Take out the onion.
Adjust the seasoning with salt and pepper and garnish with chopped parsley.

Lunch Substitute

One half cup low-fat pot cheese or cottage cheese, mixed with one tablespoon of low-fat sour cream
Sliced fruit, all you want 6 halves of walnuts or pecans, whole or chopped, and mixed with above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor

(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

Friday, November 19, 2010

Baked Salmon Fillet

Ingredients for 1 serving

1 piece salmon fillet
lemon pepper or lemon juice
garlic powder
salt to taste
2 tablespoon low sodium soy sauce
2 tablespoon water
1 tablespoon brown sugar
fish rub

Tuna Salad


  • 3 cans water packed tuna, drained  - (5 oz cans)
  • 1 tablespoon chopped fresh parsley
  • 2 stalks of chopped celery
  • 1 tablespoon light mayonnaise
  • 1 tablespoon light sour cream
  • 1/4 cup chopped green onion or a small red chopped onion
  • lemon juice - half lemon
  • salt
  • black pepper

Mozzarella and roasted red pepper rolls

1 Unwrap and roll mozzarella cheese
roasted red pepper
basil leaves
Black pepper
Open package. Unroll the Fresh Mozzarella sheet.
Cut the sheet in half (6" wide by 10" long), allowing for two different serving ideas.
Layer roasted red pepper and fresh basil  or your favorite ingredients and season with black pepper.
Roll back up and slice before serving

For more ideas visit:

Grilled Steak with Asparagus and Brussel Sprout

Make your favorite steak and serve with grilled asparagus and brussel sprout.

1/2 pound asparagus (trimmed)
1/2 pound small Brussel Sprout
oil spray
Salt and pepper, to taste

Preheat grill.
Trim asparagus and cut Brussel sprouts in half.
Lightly spray the vegetables with oil. Season with salt and pepper to taste.

Arrange asparagus on the grill in a single layer. Do the same with Brussel sprout. Grill over high heat for 5 to 8 minutes, or to desired tenderness. Serve hot.

Bulgarian salad with grilled chicken breast

Recipe coming soon

Chicken Stew with Green Beans

Recipe coming soon

Thursday, November 18, 2010

Baked Eggs and Ham

Recipe coming soon

Breakfast - grapefruit with toasted bread and coffee


Half grapefruit - if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee /tea (no sugar, cream or milk, no honey)

easy hmmm? :-)

Grapefruit may be replaced any day by any of the following fruits in season: 1/2 cup diced fresh pineapple or 1/2 mango or 1/2 papaya or 1/2 cantaloupe or a generous slice of honeydew, casaba or other available melon .

Cold cuts & tomatoes

Easy. Just have fun.

Choose your own assortment of cold meats, chicken, turkey, even cold fish. Some possiblities are cold beef, lamb, veal, lean ham - but always with all visible fat removed. Avoid processed meats such as bologna and salami.