Sunday, July 22, 2012

90/10 Week 5

Two more weeks until the "after" picture!  Time to step it up and start getting serious.  Like cramming for an exam in college: same concept.  Now it's time to do the things you should have been doing all along.  More sleep.  More ab ripper.  More yoga.  Less wine.   Maybe it will be more effective than cramming for an exam. 

Monday: Grilled Pork Tenderloin with Peach Chutney, Steamed Green Beans, Steamed Brown Rice

(for 90/10, substitute 1/4 C. agave nectar for the brown sugar)

Tuesday: Lime Grilled Chicken with Black Bean Sauce, Steamed Mexican Corn on the Cob

Lime Grilled Chicken with Black Bean Sauce
3 T. fresh lime juice
2 T. olive oil
1/4 t. ground red pepper
4 cloves garlic, crushed
4 skinless, boneless chicken breasts
cooking spray
2 C. water
1/2 c. diced sweet red pepper
1 T. chopped purple onion
1 C. dried canned black beans
1/2 C. unsweetened orange juice
2 T. balsamic vinegar
1/4 t. salt
1/8 t. pepper
2 cloves garlic, crushed

Combine first 4 ingredients in a large heavy duty ziploc bag, add chicken and seal bag.  Marinate in refrigerator 8 hours, turning bag occasionally.

Remove chicken from bag, reserving marinade.  Place marinade in a small saucepan; bring to a boil.  Remove from heat; set aside.

Coat grill rack with cooking spray.  Grill chicken at med heat (350-400 degrees), until chicken is done, basting chicken occasionally with reserved marinade.  Set aside and keep warm.

Bring water to a boil in a small saucepan; add pepper and onion, cook 30 sec; drain.  Plunge into ice water; drain well, and set aside.

Add beans and next 5 ingredients to food processor.  Process until smooth.  Pour mixture into saucepan; cook over medium heat until heated.

Spoon bean sauce evenly onto 4 dinner plates.  Place chicken breast halves on sauce; top evenly with diced pepper mixture, and serve.

Wednesday: Roasted Ratatouille, Whole Wheat French Bread

Roasted Ratatouille

1 1lb eggplant, cut crosswise into 3/4 inch slices
2 t. olive oil, divided
veg. cooking spray
3 med. zucchini, cut crosswise into 3/4 inch slices
1 1/2 cups vertically sliced onions
1 1/2 cups red bell pepper, cut into 1 inch squares
1 1/2 cups green bell pepper, cut into 1 inch squares
2 cloves garlic, crushed
2 C. seeded tomato, chopped
2 T. chopped fresh parsley
1/2 t. dried thyme
1/4 t. salt
1/8 t. pepper

Cut each eggplant slice into 4 wedges; place in a bowl.  Drizzle with 1 t. olive oil, and toss well.  Arrange eggplant in a single layer on a baking sheet coated with cooking spray.  Broil 5 1/2 inches from heat 14 min or until browned.  place eggplant wedges in a large bowl, set aside.

Place zucchini in a large bowl; drizzle with 1 t. remaining oil, and toss well.  Arrange zucchini slices in a single layer on a baking sheet coated with cooking spray.  Broil 5 1/2 inches from heat 7 minutes or until browned; add to eggplant and set aside.

Coat a large nonstick skillet with cooking spray; place over med heat until hot.  Add onion and next 3 ingredients.  Saute 10 min or until tender.  Add tomato; saute 5 additional minutes.

Add eggplant mixture, parlsey, and remaining ingredients to skillet; stir well. Cover, reduce heat, and simmer `15 min.

Thursday: Salmon Cakes with creamy dill sauce, Spinach salad

Friday: Leftovers

Saturday: Amazing French Toast with Maple-Peanut Butter Sauce, Fresh Berry Medley

Amazing French Toast with Maple-Peanut Butter Sauce

What makes this french toast amazing is that it is healthy and tasty at the same time.

8 slices Ezekiel 4:9 bread
1 1/2 cups egg beaters
2 T. pure maple syrup (avoid maple flavored syrups or table syrups)
1/4 C. natural peanut butter
2 T. fat free milk (more or less to taste)

Soak bread slices in egg beaters until most of the eggs are absorbed.  Cook over med heat in a nonstick skillet coated with cooking spray, 4-5 minutes on each side or until browned and cooked through.

Mix syrup and peanut butter until well combined.  Add milk, 1 t. at a time, to reach desired consistency.

Sunday: Onion Smothered Pork Tenderloin, Baked Sweet Potatoes, Steamed Broccoli