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.

Heavy Metal Detox Pesto Recipe

Add More Parsley and Cilantro (Corriander) To Your Diet Parsley and cilantro (corriander) are very powerful natural green plant foods for detoxing heavy metals out of your body. Add these amazing herbs to juices, salads, soups and meals. Mike Adams from Natural News talks more about this also in the new upcoming 'Food Matters' film.
Heavy Metal Detox Pesto Recipe:

• 4 cloves garlic
• 1/3 cup Brazil nuts (selenium source) or macadamia nuts
• 1/3 cup sunflower seeds (cysteine source)
• 1/3 cup pumpkin seeds (zinc, magnesium sources)
• 1 cup fresh cilantro (corriander)
• 1 cup parsley
• 2/3 cup cold pressed olive oil
• 4 tablespoons lemon juice (Vitamin C source)
• Big pinch of sea salt and or dulse flakes to flavor

Soak the seeds and nuts over night to release the enzyme exhibitors. Process the parsley, cilantro (corriander) and olive oil in a blender until chopped. Add the garlic, nuts, and seeds, salt / dulse and lemon juice and mix until the mixture is finely blended into a paste. Store in dark glass jars if possible. It freezes well also if needs be. Enjoy

This came from foodmatters.tv

Vegetable Sauté

Vegetable Sauté

Vegetarian Times Issue: July 1, 2001

Try using a variety of fresh herbs in this colorful, tasty dish.

Meal Plan: BAKED MARINATED TOFU AND SOME CRUSTY WHOLE WHEAT BREAD ARE ALL YOU WILL NEED TO MAKE A FULL MEAL.

4 Servings

Ingredient List:

8 oz. baby Yukon gold or small new potatoes
16 baby carrots
1 lb. thin asparagus, trimmed and cut into 1 1⁄2-inch pieces (3 cups)
4 oz. sugar snap peas, strings removed
8 small radishes, trimmed and halved lengthwise
3 Tbs. olive oil
4 scallions (white and light green parts), cut into 1-inch pieces
10-oz. box frozen fava beans or baby lima beans, thawed
2⁄3 cup low-sodium vegetable broth
1⁄4 cup chopped fresh flat-leaf parsley
1 Tbs. fresh lemon juice (optional)
1 1⁄2 tsp. chopped fresh tarragon

Directions:
In medium saucepan, combine potatoes and enough cold water to cover. Bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain and cool. Cut potatoes into quarters.

Meanwhile, in large saucepan, bring 6 cups lightly salted water to a boil. Add carrots and cook for 2 minutes; add asparagus and snap peas and cook for 2 minutes; add radishes and cook for 1 minute. Drain and rinse under cold water until cool.

In wide saucepan or deep skillet, heat oil over medium heat. Add scallions, fava beans, cooked potatoes and blanched vegetables, stirring to glaze with oil. Pour in broth and bring to a simmer. Stir in parsley, lemon juice, tarragon and salt and freshly ground pepper to taste. Let stand for several minutes. Serve warm.

Nutritional Information:
Per Serving: Calories: 290, Protein: 10g, Total fat: 10g, Saturated fat: 2g, Carbs: 38g, Cholesterol: mg, Sodium: 393mg, Fiber: 9g, Sugars: g

Breakfasts to Brighten Your Day your pick: sweet or tangy

Breakfasts to Brighten Your Day

Instead of downing a cup of coffee and a doughnut on those why not try a healthful protein-rich shake that's brimming over with energizing nutrients like the B vitamins, vitamin E, iron, magnesium, potassium and zinc.
This tasty smoothie, which makes a great snack for children and grownups alike, comes from Food & Mood by Elizabeth Somer, M.A., R.D. (Henry Holt & Co.).

1/2 cup low-fat plain yogurt
1/2 banana, sliced
3/4 cup orange juice
1 1/2 Tbs. peanut butter
1/2 cup chopped peeled apple
1/4 cup wheat germ

Optional: 1/2 tsp. cinnamon
1 tsp. vanilla extract
Grated lemon peel & ice cubes

Process ingredients in a blender until creamy.

Or, if you prefer a tangier nutrient cocktail, try this antioxidant-rich combo which is high in vitamin C and the full range of carotenoids thought to protect the cells from free radical damage:

2 medium carrots
1 celery stalk
1/2 red bell pepper
1/2 apple
2 Tbs. chopped fresh parsley
1/2 large tomato

Optional: 1 garlic clove
1 green onion
dash of cayenne

Put all the ingredients in a juicer and process until smooth.

Baked Ditalini with Three Cheeses

Baked Ditalini with Three Cheeses
Serves 6 as a side dish

1 pound Ditalini, Elbow Macaroni or other medium pasta shape, uncooked
1 cup skim milk
3/4 cup part skim ricotta cheese
1/2 cup grated low-fat Cheddar cheese
1/3 cup plus 2 tbsp. grated Parmesan cheese
1/4 cup chopped parsley
Salt and freshly ground black pepper to taste
1/4 cup fine bread crumbs, dry
2 tbsp. melted margarine

Prepare pasta according to package directions, reducing cooking time by one-third; drain.

While pasta is cooking, combine the milk and ricotta in a blender. Blend until smooth. Transfer to a medium mixing bowl and stir in the Cheddar cheese, 1/3 cup of the Parmesan cheese, the parsley and salt and pepper.

Stir the pasta into the cheese mixture until well blended. Transfer to a 10-inch round casserole dish. Stir the bread crumbs, margarine and remaining 2 tablespoons of Parmesan cheese in a small bowl until thoroughly mixed. Sprinkle mixture evenly over casserole.

Bake at 375-o F until heated through, bubbling around the edges and the bread crumbs are golden brown, about 35 minutes. Serve immediately.

Pasta Lentil Bolognese

Pasta Lentil Bolognese
Serves 4

Ingredients:
2 tsp olive oil
1 medium carrot, peeled and diced small, 1 cup
2 small celerly stalks, diced small, 1/2 cup
1 small fennel bulb, diced small, 1 1/2 cups
4 cloves garlic, minced
2 TBSP White Wine Vinegar
2 cups low-sodium vegetable broth
1 cup green lentils
2 1/2 cups crushed tomatoes – 28 oz can
2 tsp dried oregano
2 tsp dried parsley
1 tsp dried basil
8 oz wide whole wheat pasta noodles-linguine, fettucini, etc.
1/2 cup low fat milk
1/4 tsp sea salt
1/2 tsp fresh ground black pepper

Instructions:
1. In a large dutch oven or saucepot, heat oil on medium high. Add onion, carrot, celery, fellel and garlic. Cook, stirring often, until released water evaporates and brown bits begin to form on bottom of pot, about 15 minutes. Add vinegar and scrape any brown bits from bottom of pot as liquid evaporates. Stir in broth, 1 cup water, lentils, tomatoes, oregano, parsley and basil. Reduct heat to medium and simmer, partially covered, for 45 minutes, stirring occasionally.

2. Meanwhile, bring a large pot of water to a boil and prepare pasta according to package directions. Drain pasta and set aside.

3. Add milk to bolognese and continue to simmer for an additional 10 minutes. Season with salt and pepper. Divide pasta amont 4 bowls and top each with about 1 1/2 cups bolognese.

Nutirents per serving (4 oz pasta & 1 1/2 cups bolognese)

Calories: 337, Total Fat: 4 gm, Carbs: 68 g, Fiber: 15g, Sugars:
8g, Protein 13 g, Sodium: 484 mg, Cholesterol, 1mg

Homemade Shake & Bake

Homemade Shake and Bake Mixture
By: sal

"Various seasonings enhance this homemade crumb mixture for coating and baking chicken. Use this like you would use the store-bought stuff. This in just as good, to me and my family!"

Prep Time:5 Min
Ready In:5 Min
Servings: Original Recipe. Yield: 4 cups

Ingredients:
4 cups dry bread crumbs
1/3 cup vegetable oil
1 tablespoon salt
1 tablespoon paprika
1 tablespoon celery salt
1 teaspoon ground black pepper
1/2 teaspoon garlic salt
1/2 teaspoon minced garlic
1/4 teaspoon minced onion
1 pinch dried basil leaves
1 pinch dried parsley
1 pinch dried oregano

Directions:
In a large resealable plastic bag combine the crumbs, oil, salt, paprika, celery salt, pepper, garlic salt, minced garlic, minced onion, basil, parsley and oregano. Seal bag and shake all ingredients together.

Curry Ranch Dressing

Curry Ranch Dressing
By The Gluten Free Goddess
WebMD Recipe from Foodily.com

Cashew cream makes a luscious, creamy base for ranch-style dressings and sour cream-style sauces. Here I combined traditional ranch flavors with a kiss of curry. We enjoyed it on crisp herbal salad greens and as a dip for fresh carrot sticks.

Ingredients:
1 cup soaked, raw cashews
1/2 cup fresh filtered water
1 tablespoon fresh lemon or lime juice
1/2 to 1 teaspoon mild gluten-free curry powder, to taste
1/4 teaspoon organic garlic powder
1/4 teaspoon organic onion powder
Pinch of sea salt, to taste
Black pepper, to taste
1 teaspoon fresh minced dill
2 teaspoons fresh minced parsley
2 teaspoons fresh minced basil leaves

Instructions:
Combine the soaked cashews, water, lemon juice, curry, garlic, and onion powder in a Vita-Mix or blender and blend until smooth and creamy. If the sauce is too thick, add a tablespoon of filtered water to thin; pulse. Season with sea salt and black pepper, to taste. Add the fresh chopped herbs. Pulse briefly to combine. Taste test! Adjust seasonings to your liking. Store in a covered glass jar or storage container. The flavors get better as it chills.

Use as a salad dressing or as a dip for carrot, celery, and zucchini sticks and broccoli florets. Makes four servings.

Karina's Notes: For a thicker dip for crudities, use a little less liquid to start. You can always add more. Out of fresh herbs? Use dried. Start with a teaspoon each of dried herbs. Using this as a veggie dip is a tasty way to get kids to munch healthy foods. Best used within four days.

Total Servings: 4

Nutritional Information Per Serving
Calories: 204
Carbohydrates: 12.6g
Cholesterol: 0mg
Fat: 16.1g
Saturated Fat: 3.2g
Fiber: 1.6g
Sodium: 7 mg
Protein: 5.6 g

For more recipes go to Foodily.com