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> To: Allergyfree_Eating@yahoogroups.com
> From: yma823@...
> Date: Fri, 13 Oct 2006 17:50:16 +0000
> Subject: [Allergyfree_Eating] The Ultimate New York Diet Recipes
>
> Excerpt
> The following is an excerpt from the book The Ultimate New York Diet
> by David Kirsch
> Published by McGraw-Hill; October 2006;$24.95US/$29.95CAN; 0-07-
> 147582-6
> Copyright ¿ 2006 David Kirsch
> Sesame Chicken Fingers
> This easy dish goes over well at parties. It’s also great as a light
> meal served with broccoli. I particularly enjoy it with David’s Low-
> Fat Peanut Sauce (see Index), which is included with the phase 2 and
> 3 recipes.
> ¼ teaspoon light soy sauce
> ¼ teaspoon Dijon mustard
> 1 teaspoon water
> 1 teaspoon turmeric
> 1 4-ounce boneless, skinless chicken breast sliced into 4 strips
> 1 tablespoon toasted black and white sesame seeds
> In a small bowl, mix the soy sauce, mustard, water, and turmeric.
> Marinate the chicken in the mixture up to 1 hour. Coat the chicken
> with sesame seeds.
> Preheat oven to 350Å“F. Place the chicken on a nonstick baking pan.
> Bake 12 to15 minutes or until chicken strips are cooked through.
> Makes 1 serving. Per serving: 195 calories, 26 g protein, 2 g
> carbohydrate, 8 g fat, 1 g saturated fat, 2 g fiber, 0 g sugar
> ----------------------------------------------------------
> ----------
> Cauliflower Hash
> You can mix this recipe with cubed grilled chicken or turkey breast
> to create a complete entrée. It also goes well over steamed spinach.
> Nonfat cooking spray
> ¼ cup chopped shallots
> 1 cup steamed cauliflower florets
> â…“ cup chopped celery
> â…“ cup sliced roasted red peppers (store-bought, or see Index for
> recipe)
> 1 teaspoon chopped fresh thyme
> Salt
> Pepper
> Heat a medium nonstick skillet over medium heat, and coat with
> cooking spray. Add the shallots and cook for 1 to 2 minutes, until
> softened. Add the cauliflower and celery. Cook 3 to 5 minutes, until
> the vegetables begin to brown. Add the roasted red peppers and thyme.
> Cook for 2 minutes more. Season to taste with salt and pepper.
> Makes 2 servings. Per serving: 41 calories, 2 g protein, 9 g
> carbohydrate, 0 g fat, 0 g saturated fat, 2 g fiber, 2 g sugar
> ----------------------------------------------------------
> ----------
> Roasted Vegetable Caponata
> This versatile Mediterranean favorite is perfect as a side dish or as
> the featured main course for all of you vegetarians out there.
> 1 medium eggplant
> Nonfat cooking spray
> ½ cup chopped Vidalia onion
> ½ cup chopped fennel bulb
> ¼ cup chopped celery
> 1 clove garlic, minced
> â…“ cup sliced roasted red peppers (store-bought, or see Index for
> recipe)
> 4 canned plum tomatoes, chopped
> ½ cup juice from canned tomatoes
> ½ cup bottled water
> 1 tablespoon coarsely chopped fresh parsley
> 4 fresh basil leaves
> 2 teaspoons baby capers (optional)
> Preheat the oven to 400Å“F. Wrap the eggplant in foil, and bake for 50
> to 60 minutes, until tender when pricked with a fork. Cut the
> eggplant in half, and scoop out 1 cup roasted eggplant from the
> center. Set aside.
> Heat a medium nonstick skillet over medium heat, and coat with
> cooking spray. Add the onion, and cook for 3 to 4 minutes, until
> onion begins to soften. Add the fennel, celery, and garlic, and cook
> for 3 minutes. Add the eggplant, roasted red peppers, plum tomatoes,
> juice, water, parsley, and basil. Simmer 15 to 20 minutes, until the
> liquid is absorbed and the vegetables are soft.
> Remove the basil leaves and add the capers. Remove from heat, and
> cool to room temperature. Cover and refrigerate for up to 2 weeks.
> Serve at room temperature.
> Makes 2 servings. Per serving: 86 calories, 3 g protein, 20 g
> carbohydrate, 1 g fat, 0 g saturated fat, 5 g fiber, 10 g sugar
> ----------------------------------------------------------
> ----------
> Thai Ginger Sirloin Salad
> This salad tastes delicious hot or cold. When chilled, the steak is
> not as spicy, so use ½ teaspoon red pepper flakes. If serving it
> warm, use only ¼ teaspoon. You can use extra mesclun greens if baby
> bok choy is not available.
> 6 ounces sirloin steak, trimmed of fat
> 1 teaspoon grated fresh gingerroot
> 1 clove garlic, minced
> ¼-½ teaspoon red pepper flakes
> Juice of ½ lime
> Nonfat cooking spray
> 1 head baby bok choy cabbage, sliced (about 1 cup)
> 1 cup mesclun greens, washed and dried
> 1 tablespoon grated carrot
> ¼ cup bean sprouts
> 3 tablespoons Ginger Soy Dressing (see Index)
> Cut the sirloin into ½-inch slices, and place them in a small bowl.
> Add the ginger, garlic, and pepper flakes. Squeeze the lime juice
> over the meat. Toss to coat. Let marinate at room temperate for 10 to
> 15 minutes.
> Meanwhile, heat a medium nonstick skillet over medium-high heat, and
> coat with cooking spray. Add the bok choy, and cook for 1 to 2
> minutes, until the leaves are just wilted but the cabbage is still
> crunchy. Remove to a serving plate.
> Wipe out the skillet, and coat with cooking spray. Heat over high
> heat. Place the sirloin slices in the pan, and sear for 30 seconds
> per side for rare or 50 seconds per side for well done. Set aside.
> Line a serving plate with the bok choy, mesclun greens, carrot, and
> bean sprouts. Arrange the steak over the salad. Serve immediately, or
> refrigerate for up to 6 hours and serve chilled. Drizzle with
> dressing just before serving.
> Makes 1 serving. Per serving: 363 calories, 33 g protein, 18 g
> carbohydrate, 15 g fat, 5 g saturated fat, 3 g fiber, 9 g sugar
> Copyright ¿ 2006 David Kirsch
>

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