Diet Planners #2

We came from here: http://davesgarden.com/community/forums/t/1152495/

I forgot to add week five's planner, so here it is. Sorry about that.


WEEK 5

Daily Exchanges: 3 Fruit, 2 Vegetable (minimum), 2 Dairy, 3 Bread, 3 Fat, 8 Protein

Day 1

Breakfast
2 large prunes
3/4 cup cold cereal
1 cup skim milk
Coffee or Tea

Lunch
Vegetable-Beef Soup*
Mixed greens salad
1½ tsp vinaigrette
3/4 oz bread sticks
1/2 medium grapefruit
Coffee or tea

Snack
Honey Poached Apple*

Dinner
4 oz cooked chicken
1/2 cup cook whiter and wild rice blend
1/2 cup steamed sliced zucchini
Tossed salad
1½ tsp French dressing
Coffee or tea

Snack
1/2 cup low-fat yogurt
1/4 cup berries

*Vegetable-Beef Soup Exchanges: 2 Protein, 1¼ Vegetable
1 tsp olive oil
5 oz cooked beef steak, cut into 1-inch cubes
1/4 cup onion, diced
1 clove garlic, minced
1 cup zucchini, thinly sliced
1 cup Carrots, sliced
2 tsp fresh parsley, chopped
1/4 tsp thyme leaves
1/4 tsp sea salt
1/8 tsp black pepper
2 cups water

In 1½-quart saucepan heat oil over medium-high heat; add onion and garlic and sauté until onion is softened, about 3 minutes. Add zucchini, carrots, parsley, thyme, salt and pepper. Cover and cook, over low heat, stirring occasionally, until vegetables are tender, about 10 minutes; add water and bring to a boil. Reduce heat to medium and cook until vegetables are soft.
Remove 1/2 cup of soup from pan and reserve. Pour remaining soup into blender container and process at low speed until smooth; return pureed and reserved mixture to saucepan; add beef cubes and cook, stirring constantly, until thoroughly combined and heated. Makes 2 servings.

Honey Poached Apple Exchanges: 1 Fruit
2 small apples, core and pared
2 tsp lemon juice, divided
3/4 cup spring water
2-inch strip lemon peel
2 tsp honey
1 tsp vanilla extract

Cut apples into thin wedges and place in bowl with water to cover. Add 1 tsp lemon juice and set aside.
In small saucepan combine the water and lemon peel; bring to a boil and cook for 5 minutes. Drain apples and add to saucepan along with honey, vanilla and remaining lemon juice. Cook until apples are tender, 8 to 10 minutes; remove and discard lemon peel. Serve apple wedges in poaching liquid. Makes 2 servings


Day 2

Breakfast
Fruit 'n' Farina*
1 cup skim milk
Coffee or tea

Lunch
Tomato Sauce-Poached Eggs*
Mixed green salad with lemon juice and herbs
1 cup melon
Coffee or tea

Snack
1 cup skim milk

Dinner
4 oz poached salmon
1/2 cup sliced carrots
Braised Fennel*
Coffee or tea

Snack
1/2 cup applesauce


*Fruit 'n' Farina Exchanges: 1 Carbohydrate, 1 Fruit, 1 Fat
2 cups skim milk
4 dates, pitted and chopped
Dash sea salt
1½ oz. uncooked quick farina
Stevia or other sugar substitute (equal to 1 tsp sugar)
1/2 tsp vanilla extract
2 tsp margarine
Dash ground cinnamon

In saucepan combine milk, dates and salt and bring to a boil; gradually stir in farina. Add sugar substitute and vanilla and cook, stirring constantly, until thickened, 2 to 3 minutes. Spoon into bowls, stir in margarine and sprinkle with cinnamon. Makes 2 servings.


*Tomato Sauce-Poached Eggs Exchanges: 2 Protein, 1 Bread, 2½ Vegetables, 1 Fat
2 tsp olive oil
1/2 cup onion, diced
1 small garlic clove, minced
1/4 tsp sea salt
2 cup crushed tomatoes
1/2 tsp oregano leaves, crumbled
1/8 tsp black pepper
4 large eggs
1 cup cooked long-grain and wild rice blend

In small skillet heat oil over medium-high heat; add onion and sauté until tender. Add garlic and salt and sauté for about 30 seconds. Stir in tomatoes and seasonings., reduce heat to low and let simmer until mixture thickens slightly.
Make 4 indents in tomato mixture. Break 1 egg into small cup, being careful not to break yolk; carefully slide egg into one of the indentations. Repeat with remaining eggs. Cover skillet and let simmer until eggs are set, 3 to 4 minutes; slide eggs and sauce over hot rice. Makes 2 servings.


*Braised Fennel Exchanges: 3 Vegetable, 1/2 Fat
1 tsp olive oil
2 garlic cloves, minced
2 cups fennel, sliced
1/2 cup chicken broth*
1/8 tsp sea salt
1/4 tsp basil leaves
1/4 tsp black pepper

In small nonstick skillet heat oil; add garlic and sauté until golden. Add fennel and sauté over medium heat, stirring occasionally, for 2 to 3 minutes; add broth, basil and pepper and bring to a boil. Reduce heat and let simmer until fennel is tender, about 15 minutes. Makes 2 servings.
* Omit sea salt and add 1/2 cup spring water, if using instant broth and seasoning packet/cube.


Day 3

Breakfast
1/2 cup fruit
3/4 cup cold cereal
3/4 cup skim milk
Coffee or tea

Lunch
Mushroom-Cheese Pate*
1 small roll
Coffee or tea

Snack
1/2 cup fruit

Dinner
4 oz cooked liver
Parmesan-Stuffed Artichokes*
1/2 cup steamed sliced mushrooms and green bell pepper rings
1 cup strawberries
Coffee or tea

Snack
1/2 cup low-fat yogurt

*Mushroom-Cheese Pate Exchanges: 1 Protein, 1/2 Bread, 4½ Vegetable
4 cups mushrooms, sliced
2 tbsp scallions, sliced
2 tsp dry red wine
1 packet instant onion broth and seasoning mix
2/3 cup cottage cheese
3 tbsp plain dried bread crumbs
Non-stick cooking spray
2 large lettuce leaves
Garnish: Watercress sprigs and 4 sliced radishes

In 9-inch skillet combine mushrooms, scallions,wine and broth mix; cook over medium heat, stirring occasionally, until all liquid has evaporated.
Spoon mixture into blender container or work bowl of food processor and process until smooth. Turn motor off and add cheese and bread crumbs; process until combined. Spray two 6-ounce custard cups and spoon half of mixture into each cup; tap cups on hard surface to release air bubbles. Cover with plastic wrap and refrigerate for at least 2 hours.
To unmold and serve, run the point of knife around the edge of each cup; on each of 2 plates place a lettuce leaf and invert patés onto lettuce. Garnish with watercress and radish slices. Makes 2 servings.


*Parmesan-Stuffed Artichokes Exchanges: 1 Bread, 1 Vegetable, 1 Fat
2 small artichokes(about 8 oz each), thoroughly washed in cold water
Lemon juice
3 tbsp plain dried bread crumbs
1 tbsp fresh parsley, chopped
2 tsp Parmesan, grated
2 tsp olive oil
1 small garlic clove, minced
1/2 tsp sea salt
Freshly ground pepper

Preheat oven to 375°F. Using large stainless-steel knife, cut off stem of each artichoke flush with base so that artichoke will stand upright; snap off any small or discolored leaves at base. Cut off and discard about 1 inch of the top; rub cut edges of each artichoke with lemon juice. Using melon baller or teaspoon remove the choke. Using stainless-steel scissors, remove barbed tips of leaves by cutting about 1/2-inch off of each leaf; run cut edges of leaves with lemon juice.
In small bowl combine bread crumbs, parsley, cheese, oil and garlic. Sprinkle each artichoke with 1/4 tsp salt and dash of pepper; spread leaves open and stuff half of crumb mixture into each artichoke.
Stand stuffed artichokes upright in deep baking pan(not aluminum) that is just large enough to hold them snugly; pour about 1-inch of water into pan and cover with foil. Bake until base of each artichoke is tender when pierced with fork, about 45 minutes. Makes 2 servings

Aquene (Peace),
WautuckquesSochepo (SnowRabbit)
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(='.'=)
(")_(") The Official Easter Rabbit

This message was edited Apr 26, 2011 9:39 AM