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Saturday, December 29, 2012

Fri. Dec 28th

Italian Chicken Salad for Lunch!

Daily Tidbit:   Starting to think about New Years Eve eats?  Check out these smart ideas from PBS:


Plain Shredded Wheat with Walnuts

Breakfast:  Plain Shredded Wheat Cereal with Walnuts
1 cup
Plain Shredded Wheat Cereal 
1 cup Fat Free Milk
2 tbsp plain Chopped Walnuts
5 oz Organic Orange Juice (from Concentrate)
Regular Coffee, sprinkle Cinnamon, splash Fat Free Milk


Italian Chicken Salad

Lunch out: Italian Chicken Salad

Delicious Balsamic Marinated Chicken Breast salad served over mixed Italian greens with Green & Black Olives, Red Onions, Roasted Red Peppers, Cucumbers, fresh Mozzarella and sliced Tomatoes tossed in a Balsamic Vinaigrette
Water with Lemon
Diet Coke


I have to figure out how to recreate this salad at home; it is delicious!  I asked the waiter, who also happened to be the owner of this small-town bistro, how long they marinate the Chicken.  I usually do about 30 minutes....turns out that is not enough for this type of flavor and texture.  He said one whole day, or at least over night.  I'm trying this next time!


Snack:   1/4 cup lightly salted, dry roasted Peanut
Decaf Coffee, sprinkle Cinnamon, splash Fat Free Milk


Salmon with Sweet Potatoes & Cauliflower Gratin

Dinner: Baked Salmon & Veggies
1 fillet of Wild Caught Alaskan Keta Salmon

Smashed Sweet Potatoes (recipe below)
Cauliflower Gratin (recipe below)
Plate sprinkled with fresh chopped Cilantro
Red Wine

I cook the Salmon simply, by spraying it with Canola Oil, seasoning with salt and baking it in my Toaster Oven at 350 degrees for 12 minutes.  I remove the skin before eating it, however, it is home to lots of nutrients and good fats, so if you like the taste - enjoy!

Dessert: None tonight.


Mashed Sweet Potatoes Recipe:
Microwave 3 large whole Sweet Potatoes until soft.  Remove skins and chop and toss into a large bowl.  Mash (I used a Masher).  Then add 1 tbsp Butter and 1 tbsp 100% Pure Maple Syrup and salt to taste.  Mix and serve!
Cauliflower Gratin Recipe:
Steam Cauliflower in covered pan on stove with a couple tbsp of water until soft, and strain.  Return empty pan to stove and heat 1 tbsp Canola Oil & 1 tbsp Butter until melted.  Add 1/2 Large chopped Red Onion and saute.  After a couple minutes add 2 cloves of Garlic, sliced and 1 tsp Ground Mustard and a couple turns of the Pepper Mill.  Cook for 1-2 minutes then add 1 tbsp Flour and cook another couple minutes.  Then add 1 cup 1% Milk and whisk until the sauce starts to thicken.  Then add 1 cup freshly grated Cheddar Cheese and 1/4 cup grated Parmesan Cheese.  Once cheese melts, add Cauliflower to the dish and mix together.  Put into a broiler safe pan, mash Cauliflower if desired and then top with Panko Crumbs.  Spray Panko Crumbs with a little Canola Oil and then broil dish until the top begins to bubble and brown!   
I did not add salt because the Parmesan Cheese is fairly salty by itself.  However, if you don't use Parmesan Cheese, you will most likely need to add a little! 

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