Wednesday, August 29, 2012

Low Carb Fast - Day 5 Menu


Broccoli-Cheese Frittata:  1/2 cup cooked broccoli and 1/3 c low fat cheese per serving or make an omelet.  Serve with 2 slices Canadian Bacon (can chop in your Frittata or Omelet)

Green Vegetable Juice

  • Rainbow Soup
  • Roast Beef Wraps made with 2 slices lean roast beef, 2 lettuce leaves, 1 T Salad Dressing, and 1/2 cup roasted red pepepr (not packed in sugar, or rinsed).  Can substitute Grandma Farmers Low Carb Ketchup for the peppers.
15 whole almonds

  • Chicken Marsala, Salad

Rainbow Soup
  • 1 medium onion (2 1/2 inches in diameter), chopped
  • 2 large stalks celery, chopped
  • 4 cloves garlic, pressed
  • 1 medium red bell pepper
  • 1 cup chopped carrot (you can use chopped pumpkin, if available)
  • 1 heaping Tablespoon sweet paprika
  • 3 teaspoons turmeric
  • 1/2 teaspoon cumin
  • 1 bay leaf
  • A little hot sauce
  • 1 15 oz can tomatoes, chopped
  • 1 large leaf of chard, about 1 and 1/2 cups - can use spinach or other dark leafy green - cut into thin strips
  • 10 oz frozen green beans (or fresh)
  • Salt and pepper
  • 5 cups stock or broth
  • 1 Tablespoon olive oil
  • 2 cups left-over roast beef, chicken or turkey

  • 1. In a large soup pot, put oil, onion, and celery. Cook on low heat for 5 to 10 minutes to develop more sweetness in the onion.

    2. Add garlic and turn up the heat to medium. Cook for a minute or so and add the peppers and carrots. Cook another minute or two and add the spices. Stir and cook until fragrant -- another minute or so.

    3. Add tomatoes and stock, and simmer for 15 minutes. Add frozen beans and chard and simmer for another 5 minutes or until the beans are cooked. If adding cooked cubed meat such as chicken or turkey, add at this time.

    4. Adjust seasonings.

    Makes 9 servings, freezes well.

    Chicken Marsala

    • 1 lb. boneless skinless chicken breasts
    • 1 small onion
    • 1 cup mushroom slices
    • 3 T (or so) olive oil
    • 1/2 cup dry Marsala wine (sometimes I just use half white and half red wine)
    • 2 T minced Italian (flat leaf) parsley
    • Chicken broth or Better than Bouillon


    1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

    2. Heat oil in skillet and add chicken. Cook until done, remove, and cover with foil.

    3. Add onion and mushrooms, cook until soft. Add wine to pan and cook for 1 to 2 minutes.

    4. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings.

    5. Pour vegetables and sauce over chicken, and sprinkle with parsley.

    No comments:

    Post a Comment