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Thursday, December 20, 2012

Wed. Dec 19th

Protein Packed Shrimp Arugula Salad for Lunch!

Daily Tidbit:  I ate tons of Chick Peas today - at lunch and at dinner!  They are such a versatile, protein rich and mild flavored addition to all sorts of dishes, like my Salad (pictured above) or my Curry Dish tonight.  Most of us know they are high in Fiber, but did you know they actually help you get a better night's sleep?  Yes, they are high in Tryptophan!  Check out various other benefits to enjoying these yummy legumes:


Shredded Wheat with Walnuts

Breakfast: Shredded Wheat with Walnuts
1 cup Plain Shredded Wheat
1 cup Fat Free Milk

2 tbsp chopped Walnuts
5 oz Orange Juice
Regular Coffee, 1/2 tsp Plain unsweetened Cocoa, splash Fat Free Milk


Protein Packed Shrimp Arugula Salad

Lunch: Protein Packed Shrimp Arugula Salad
Large Salad, made by combining:

2 Eggs over easy and chopped
10 ready to eat Shrimp (from freezer section of Target)
1/2 cup Chick Peas (these were dried and cooked in Slow cooker with water)
1 tbsp Sunflower Seeds (salted)
2 tbsp Red Onion, chopped
2 large Handfuls of Arugula
1/2 Plum Tomato, diced
Dressing:  1 tbsp EVOO + 1 tbsp Red Wine Vinegar


Snack:  Actually skipped this today, that Salad at Lunch was super filling!

Baked Salmon with Chick Pea Curry
Dinner:  Baked Salmon with Chick Pea Curry
Chick Pea Curry (recipe below)
1 fillet of Wild Caught Alaskan Keta Salmon (sprayed with Canola Oil and seasoned with Salt, cooked in toaster oven at 350 for 12 minutes, skin removed)
lots of Cilantro on top!

*I had a second serving of the Chick Pea Curry, I was really hungry!  I think skipping my usual afternoon snack was not the best idea, but luckily this dish was super healthy and super delicious!


Red Delicious Apple

Dessert: 1 Local Red Delicious Apple, Water 



Chick Pea Curry Recipe:

This is adapted from a Recipe I found in my new cookbook, which I love: The Gourmet Vegetarian Slow Cooker, by Lynn Alley.  It has 7 chapters, each covering a region in the world and their unique cuisine.  Everything looks really easy to make and yummy, so I had to buy it!  This is from the Chapter on India.

In hot pan add 1 tbsp Canola Oil and 1/2 White Onion chopped, saute until soft.  Then add:

2 cloves Garlic, sliced
1 tsp Tumeric
1 tsp Cumin
1 tsp crushed Ginger
1/2 tsp Cayenne (or less depending on how hot you want the dish to be)
1 tsp Garam Masala
several turns of Fresh Pepper Mill
1/2 tsp Salt

Mix evertyhing together and saute for a couple minutes.  Then add:

4 cups Chick Peas (I used ones that I had cooked in my slow cooker the day before - using 2 cups dried chick peas + 6 cups of water for 7 hours.  But you could sub 2 cans, drained/ rinsed)
1 cup Low Sodium Chicken Broth

Stir and then using the Immersion Blender, puree half of the dish, leaving a thickened sauce and some whole Chick Peas as well.  Then add the veggies:
1 Zucchini, diced
1 cup Carrots, chopped
1 Yukon Gold Potato, diced

Bring to a boil, cover and reduce heat and simmer for 30 minutes, until Veggies are all cooked through.  Turn off heat, add 2 cups Spinach and cover, allowing the Spinach to wilt - maybe 5-10 minutes.

(While the spinach is wilting the Salmon can be made in the toaster oven at 350 for 12 minutes - be sure to spray the fillets with Canola oil and season with salt before baking!)

Once the Spinach has wilted remove cover from Pan and add 3 tsp fresh squeezed Lemon juice and stir to mix well.

Plate the dish, add Salmon is using, top with lots of fresh cut Cilantro and enjoy!   


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