Here are some recipes from "The Reverse Diet"author Tricia Cunningham
(PART II)
Reverse Diet Tilapia Filet with garlic butter sauce
(serves 1)1 4-ounce Tilapia filet
2 tablespoons low-fat, low-sodium butter
1 teaspoon minced garlic
1/2 teaspoon dried parsley
1/4 cup water
Pour water into a medium skillet over medium heat. Place fillet in center and cover, simmering for about 2 minutes. Drain water from the skillet and flip fillet.In a separate bowl place garlic, butter, and parsley, and microwave about 25 seconds until butter mix is melted.Remove the fish from the skillet and place on a dinner plate. Pour butter mixture over tilapia and serve.
Tofu stir fry with green beans, onions and peppers
(serves 1)
1/2 cup extra firm tofu crumbled
1 cup frozen or fresh green beans
1/2 cup sweet onions
1/2 cup red peppers
1/ cup yellow peppers
1 teaspoon liquid smoke
1 tablespoon minced garlic
1/2 teaspoon cumin powder
1 tablespoon parmesan cheese
2 tablespoons extra virgin olive oil
1/4 cup of water
Place an uncovered skillet on medium high heat and add the water.
When water is bubbling add all ingredients and stir constantly until veggies are softened but not overdone (squishy).
Drain and serve.Reverse Diet Sunshine Tea
(serves one)
1 whole lemon or 4tablespoons bottled lemon juice with no sodium
8 ounces water
Optional:
mint sprigs
1 teaspoon vanilla extract
sprinkle of cinnamon
1 teaspoon sugar substitute
1/2 teaspoon honey
1 teaspoon parsley
Reverse Diet Jambalaya
(serves 2)
3/4 cup chopped onion
1/2 cup chopped celery
1/4 cup chopped sweet red pepper
1/4 cup green pepper
4 tablespoons minced garlic
2 tomatoes, diced
2 tablespoons low-fat, low-sodium butter substitute
2 cups water
3/4 cup uncooked instant long-grain brown rice
1 teaspoon oregano
1 teaspoon parsley
1 teaspoon basil
1/4 teaspoon cayenne pepper
1/4 cup chopped hot banana pepper (optional)
8 ounces chicken breast, diced small
1 pound fresh or frozen peeled shrimp
In a large saucepan add all ingredients and bring to a boil. Cover and simmer for 20 minutes
Reverse Diet Artichoke Heart Casserole Medley
(serves 2)
2 chicken breasts, diced
2 tablespoon olive oil
10 ounces fresh artichoke hearts, diced
1 cup sliced mushrooms
1/2 cup chopped red pepper
1/2 cup chopped yellow pepper
1 onion, diced
1 tomato, diced
1/2 teaspoon chili powder (optional)
3 eggs
1/2 cup fat-free sour cream
1/2 cup shredded provolone cheese
2 teaspoon Parmesan cheese
1 teaspoon oregano
1 cup shredded wheat crumbs
2-quart self-locking plastic bag
Preheat oven to 350 degrees. Grill chicken in a skillet with olive oil on medium heat until no longer pink. In a separate skillet sauté artichoke hearts, mushrooms, peppers, onion, tomato, chili powder, Parmesan cheese, and oregano. Cook on medium heat until veggies are soft.Add chicken.In a bowl mix wheat crumbs, sour cream, and provolone cheese. Place mixture in plastic bag and use a rolling pin to flatten it.Place the mixture in the casserole dish with the chicken, vegetables, and spices, and bake for 30 minutes.
Reverse Diet Mixed Fruit Mold
(serves 2)
2 packets sugar-free lime gelatin
1/4 cup sugar substitute
1 cup boiling water
2 cups diced strawberries
1 cup kiwi, crushed
1 cup blueberries, mashed
1 cup fat-free sour cream
3 or 4 mint sprigs
In a mixing bowl blend the gelatin, kiwi, strawberries, blueberries, and sugar substitute. Pour boiling water over mixture and stir until powder is dissolved. Chill until almost set.In a separate bowl whip sour cream for about 5 minutes and add to the fruit mix. Scoop mixture into your favorite mold and chill until firm.Garnish with mint sprigs.
Reverse Diet Cereal Mix
(serves 1)
1/2 cup oatmeal, uncooked
1/2 cup shredded wheat, bite-sized or biscuit-sized with no sugar
4 to 6 ounces orange juice, no-sugar-added cranberry juice, or prune juice
1 banana or piece of your favorite fruit
In a bowl mix together oatmeal and shredded wheat. After mixing, pour your choice of juice over mixture. Add banana or your favorite fruit.
The Reverse Diet ‘Burgh Burger
(serves 1)
1 whole wheat & whole grain bun
1/2 pound of 98% lean ground chuck
2 round slices of red onion
2 slices medium tomato
1 cup assorted peppers sliced thin
1/2 cup shiitake mushrooms
2 slices pepper jack cheese
1 tablespoons Worcestershire sauce
1 teaspoon prepared horseradish
1 teaspoon minced garlic
1/2 teaspoon cumin powder
1/2 teaspoon dried rosemary
1/4 teaspoon thyme
1/4 teaspoon AlsoSalt
1/2 teaspoon coarse black pepper
2 tablespoons extra virgin olive oil
In a medium bowl, mix beef, garlic, horseradish, Worcestershire sauce, cumin, rosemary, thyme, and black pepper until thoroughly mixed. Form into two even flattened patties. In a large skillet, add olive oil over medium heat. Wait 1 minute and add patties. Flip patties when bottom is brown, check often, then add peppers and mushrooms and cook until burgs are cooked thoroughly and vegetables are softened. Place 1 burger pattie on each slice of bun. Add cheese to hot pattie and let melt. Spoon peppers and mushrooms onto burgs and add onions and tomato slices. Top off with a tablespoon of fat free ranch or blue cheese dressing and sprinkle with AlsoSalt. Grab a fork and a knife and enjoy!
The Reverse Diet Tofu to Niku (Southern Asian)
6 ounce Tofu (2 squares)
2 Carrots, shredded
2 Green onions, chopped fine
1/2 cup Parsley, chopped fine
2 Eggs
8 ounce Shrimp or crab
2 tablespoons Extra virgin olive oil
3 tablespoons Low sodium Soy sauce
2 cup Cooked brown rice
Heat the oil and sauté all the vegetables until tender (3-4 minutes). Mash the tofu with a fork.Add the shrimp or crab, tofu, and soy sauce to vegetables. Mix well. Cook until everything is heated. Beat the eggs and pour over mixture. Cook until eggs are done. Serve in a bowl over brown rice.
Makes 4 servingsThe Reverse Diet Pavlova (Australian)
4 egg whites, at room temperature
1 teaspoon vanilla extract
1/4 teaspoon cream of tartar or 1 teaspoon lemon juice
1 cup sugar substitute
1 cup fat/sugar free whipping cream (whipped)
2 cups mixed fresh fruit (strawberries, kiwifruit, passion fruit pulp, cantaloupe, blueberries, peaches, apricots, etc)
Line a baking sheet with foil. Draw a 9-inch circle on the foil.
In a large glass or metal bowl, beat egg whites, vanilla, cream of tartar or lemon juice at high speed until soft peaks form. Gradually beat in sugar substitute, 2 tablespoons at a time, beating well after each addition and continue beating until stiff, glossy peaks form. Spoon onto prepared cookie sheet within your marked circle, mounding higher around the edge.
Bake in preheated oven at 250 degrees for 1-1/4 to 1-1/2 hours until crisp on outside and firm to the touch. Turn off heat and allow to cool with door propped open. Pavlova can be stored in cool, airtight container for several days.
Serve: spread whipped cream in centre of shell and top with fresh fruit. Chill until serving time.
Reverse Diet Avocado Fish (African)
1 pound cooked fish of your choice
4 eggs, hard-boiled with whites separated from yolks
1/4 cup lime juice
1/2 teaspoon AlsoSalt
1/4 cup cooking oil
2 tablespoons extra virgin olive oil
2 large ripe avocados
1 large red bell pepper
In a deep bowl, mash the egg yolks with the milk until the form a smooth paste. Add the AlsoSalt and 1 tablespoon of the lime juice. Then beat in the olive oil, a teaspoon at a time.
Chop the egg whites finely and add them to the bowl, along with the fish. Combine thoroughly but gently.
Just before serving, cut the avocados in half, remove the pits and fill with the fish mixture.
Garnish with pepper and pass around the remaining lime juice to sprinkle on individual servings.
Serves 4
Reverse Diet Pskovsky Hot Vinegret (Russian)
3 potatoes
2 carrots
1 turnip
1/2 cup frozen peasSauce:
5 tablespoons water
2 tablespoons extra virgin olive oil
1 teaspoon whole wheat flour
1 medium onion
1/4 cup sliced mushrooms
2 ribs of celery chopped fine
AlsoSalt to taste
Wash vegetables, peel and cube. Then stew every vegetable (except peas) separately in a small amount of water. Combine and drain off vegetable broth.
Sauce:
Oil the pan, heat a little, add flour, stirring constantly. Then, very carefully, pour in the broth, so that there are no lumps. Add in finely cubed onion, celery, mushrooms and AlsoSalt to taste. Cook on low heat for 15 minutes.
Serves 4
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