Lemon Chicken - The Fiber35 Diet

serves two (2g fiber/servings)

2 boneless skinless chicken breasts
1 egg white
2 tablespoons rice flour
1 tablespoon freshly grated parmesan cheese
1 tablespoon chopped italian parsley
Dash of salt and pepper
1 teaspoon olive oil
Juice of 1/2 lemon
1/4 cup white wine or chicken stock

Preheat oven to 450F Place chicken in between sheets of plastic wrap or wax paper and pound with smooth side of meat mallet. This helps to tenderize the chicken;  1/4 inch in thickness is fine. Set aside.
Lightly beat egg white in a medium-size bowl. Add rice flour, parmesan, parsley, salt, and pepper. Coat chicken evenly.
Heat oil in a medium-size ovenproof skillet. Brown chicken (3 minutes) on each side. Remove chicken and set aside. Add the juice of 1/2 lemon and wine (or stock) to pan, making sure to incorporate the bits in the pan with the liquids. Let this reduce slightly, add back the chicken, and bake for 20 minutes.

Brenda's Tips: This dish is so good with some greens, like kale or collards, sauteed in a pan.

Nutrition Facts: Serving size, 1 breast-calories 357, fiber 2g, protein 44g, fat 5g, saturated fat 1g, carbohydrate 25g, cholesterol 71g, sodium 372mg, sugars 2g.

ROASTED RED PEPPER HUMMUS DIP - The Fiber35 Diet

(1.5g fiber/servings)
One 7-ounce jar roasted red peppers
One 15-ounce can chickpeas- rinsed and drained
One 15-ounce can cannellini (white kidney) beans, drained & rinsed
1/4 tahini
3garlic cloves, minced
2 tablespoons fresh lemon juice
1 teaspoon ground cumin
2 tablespoons low-fat plain yogurt
Sea salt & pepper to taste

Mix all ingredients except salt & pepper in a food processor. Process until mixture is smooth.

Season with salt & pepper.

Cover & refrigerate. Serve chilled or at room tempature.

- Brenda's Tip: This is better the Next Day!

Nutrition Facts: Serving size, 1ounce-calories 65, fiber 1.5g, protein 3g, fat 2g, saturated fat 0g, carbohydrate 9g, cholesterol 0mg, sodium 110mg, sugars 2g.

Healthy Tuna Salad

(0g fiber/serving)

1 small can light tuna in water, drained
1 tablespoon light mayo
1/2 tablespoon pickle relish
2 slices of fresh apple, chopped
1/2 teaspoon celery seed
Black Pepper to taste

Mix all ingredients well & chill.

Nutrition Facts: Serving size, 1 ounce-calories 40, fiber 0g, protein 6g, fat 1g,  saturated fat 0g, carbohydrate 1g, cholesterol 8mg, sodium 35 mg, sugars 0g.

From Book: The Fiber35 Diet

Egg Salad

(0g fiber/serving)

1 boiled egg, whole
1boiled egg, white only
1/2 teaspoon dry mustard
1/2 tablespoon light mayo
1/2 tablespoon pickle relish
Pepper to taste

Place eggs in small bowl & mash with fork. Add remaining ingredients and mix well. Chill.

Nutrition Facts: Serving size, 1 ounce- calories 46, fiber 0g, protein 3g, fat 3g, saturated fat 1g, carbohydrates 2g,  cholesterol 70mg, sodium 80mg, sugar 1g.

From Book: The Fiber35 Diet

Homemade Guacamole

(3g fiber/serving)

3 large Haas avacados ripe
1/2 red onion, chopped
2 cloves garlic, minced
1 teaspoon ground cumin
2 small limes, juiced
2 tablespoons chopped cilantro
4 green onions, sliced thin

Cut avacados in half and remove pulp; mash well in bowl. Add all other ingredients and mix well. Chill.

Nutrintion Facts: Serving size, 2 ounces-calories 72, fiber 3g, protein 1g, fat 6g, saturated fat 0g, carbohydrate 5g, cholesterol 0mg, sodium 5mg, sugars 1g.

From Book: The Fiber35 Recipes

Homemade Salsa

(1g fiber/serving)

2 large tomatoes, seeded & chopped
1 serrano or jalepeno pepper, chopped
1/3 cup chopped green onion
2 tablespoons chipped fresh cilantro
2 tablespoons fresh lime juice
1/4 teaspoon salt
MIX ALL INGREDIENTS WELL & CHILL

Nutrition Facts: Serving size, 2 ounces - calories 13, fiber1g, protein 1g, fat 0g, carbohydrates 4g, cholesterol 0mg, sodium 100mg, sugars 2g.

From Book: The Fiber35 Recipes

Roasted Broccoli with Lemon & Shallots

- use these vegetable recipes with the poultry or fish recipes to complete the meal.
Serves two (2g fiber/servings)

2 Cups broccoli
1/2 Cup finely sliced shallots
1 teaspoon olive oil
Sea salt & pepper to taste
Juice of 1/2 small lemon

Preheat oven to 450f toss broccoli with shallots, oil, salt, and pepper.

Place on a large baking sheet (with sides) and roast until broccoli is tender and brown on bottom, 10-12min. Remove from oven and sprinkle with lemon juice. Toss gently & serve.

Brenda's TIP: Roasting broccoli is a very delicious alternative to steaming.

Nutrition Facts: Serving size: 1 cup-calories 95, fiber 2g,  protein 4g, fat 3g, saturated fat 0g,  carbohydrate 17g, cholesterol 0mg, sodium 37mg, sugars 4g.

From Book: The Fiber35 Diet

**I have also roasted potatos & carots they are always very yummy. I look forward to trying this recipe.

Cauliflower Mash

Serves 4: (1g fiber/serving)

1 pound cauliflower, trimmed
1/2 Cup Water
1/2 Cup Pacific Natural Foods low-sodium chicken broth
1 Tablespoon olive oil

Cut cauliflower, including the core, into 1-inch pieces. Bring the water & stock to a boil in a large pot. Add Cauliflower pieces. Cook until tender 20-30minutes. Drain cauliflower in colander & press with a small plate to release all the liquid in the cauliflower (this step is important for the texture of the dish). Transfer cauliflower into a food processor. Add olive oil & puree the mixture until it becomes smooth & creamy.

Brenda's TIP: This is a great substitue for mashed potatoes. You may add table fiber to up the fiber content.

Nutrition Facts: Serving Size, 1/2 cup -calories  95, fiber 1g, protein 2g, fat 3g, saturated fat 0g, carbohydrates 4g, cholesterol 0mg,  sodium 50mg, sugar 2g.

From Book: The Fiber35 Recipes

Apple Crisp

Serves 4 (2g fiber/serving)

2 Cup red apples peeled, cored, & sliced very thin
2 tablespoons olive oil
2 tesspoons cinnamon
1 teaspoon vanilla extract
1/2 teaspoon fresh nutmeg
1/4 cup fruit/nut granola

Preheat oven to 350F
Place a very thin layer of applies; then olive oil; then cinnamon, vanilla, & nutmeng evenly in a shallow glass baking dish. Then do another layer the same way. Top with ganola and bake 30-40 minutes, until apples are tender and the edges are bubbly.


Brenda's TIP: This dish is low in calories & has no fat, but it makes you feel as though you've eaten apple cobbler.
Nutrition Facts: One serving (1/4 recipe) - calories 127, fiber 2g, protein 1g.
From Book: The Fiber35 Diet