Making the Cut (12 page)

¾ cup chopped onion

2 cloves garlic, peeled

4 dried ancho chiles

2 skinless, boneless chicken breast halves (1 pound total), rinsed

softly scrambled eggs

1 tablespoon finely chopped fresh cilantro

¼ cup shredded low-fat manchego or jack cheese

lime wedges

1. In a 3-or 4-quart pan over high heat, combine water, onion, and garlic. Rinse chiles, break off and discard stems, and add chiles to pan. Cover and bring to a boil. Add chicken, cover, and return to a boil. Remove from heat and let stand, covered, until chiles are soft and chicken is no longer pink in the center of the thickest part (cut to test), 12 to 18 minutes. If chicken is still pink, return it to the hot liquid, cover pan, and let steep a few minutes longer.

2. Remove cooked chicken from liquid, reserving liquid and vegetables. When chicken is cool enough to handle, in about 10 minutes, shred meat with your hands.

3. Pour reserved liquid and vegetable mixture into a strainer set over a bowl; put the liquid aside, and put the strained vegetables into a blender or food processor. Purée until smooth. If you prefer a thinner sauce, add 2 to 3 tablespoons reserved liquid to the purée. (You can discard the remaining liquid.)

4. Arrange eggs, chicken, chile sauce, and cilantro evenly on 4 plates. Garnish with cheese and lime wedges.

NUTRITION PER SERVING

This high-protein breakfast will help your mental focus throughout your morning.

6 egg whites

1 teaspoon raw brown sugar

1 teaspoon canola oil

1 cup rolled oats, cooked

Mix all but the oats in a bowl, and whip firmly. Put in microwave for 40 seconds. Test if it’s warm enough, and microwave 10 more seconds until pleasantly warm but not jelled. Stir in oats. Eat warm.

NUTRITION PER SERVING

1 teaspoon olive oil, divided in half

cooking spray

¼ cup chopped green onions

½ medium green bell pepper, thinly sliced

2 cups (about 6 ounces) sliced shiitake mushrooms

½ cup chopped, seeded plum tomato

1/8 teaspoon freshly ground black pepper

2 teaspoons chopped fresh parsley

8 large eggs

2 large egg whites

½ teaspoon butter

½ cup (2 ounces) shredded fontina cheese

¼ cup reduced-fat sour cream

1. Heat ½ teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add green onions; sauté 1 minute. Add bell pepper; sauté 1 minute. Add mushrooms; cook 3 minutes, stirring frequently. Stir in tomato and black pepper; cook 30 seconds. Remove vegetable mixture from pan; cover and keep warm.

2. Place parsley, eggs, and egg whites in a bowl; stir well with a whisk to combine.

3. Place ½ teaspoon oil and butter in skillet over medium-high heat until butter melts. Add egg mixture to pan; cook until edges begin to set (about 2 minutes). Slide front edge of a spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking until the center is just set (about 7 minutes).

4. Spoon vegetable mixture evenly over ½ of omelet; top vegetable mixture with cheese.

5. Loosen omelet with spatula; fold in half. Carefully slide omelet onto a serving platter. Cut omelet into 4 wedges; top with sour cream. Serve immediately.

NUTRITION PER SERVING

1 tablespoon olive oil

5 large eggs

¼ teaspoon freshly ground black pepper

3 ounces thinly sliced smoked salmon, diced

½ cup (4 ounces) fat-free cream cheese

1 cup chopped fresh spinach

3 whole-wheat bagels, split, with the dough scooped out

1 tablespoon chopped chives (optional)

1. Heat oil in medium nonstick skillet over medium heat. Combine eggs and pepper in medium bowl; stir well with whisk. Pour egg mixture into skillet; cook 30 seconds or until mixture begins to thicken, stirring slowly with a wooden spoon.

2. Stir in salmon and cream cheese; cook 30 seconds, smashing cream cheese lumps with spoon. Add spinach; cook 2 minutes or until spinach wilts and eggs are cooked, stirring constantly. Top each bagel shell with ½ cup egg mixture. Garnish with chives, if desired.

NUTRITION PER SERVING

Sweet, light, and crunchy, this breakfast dish also serves as a nice dessert.

1 cup 2% plain yogurt

¼ cup low-sodium All-Bran cereal

1 packet Splenda

1 teaspoon cinnamon

Mix all ingredients together well. Serve and enjoy.

NUTRITION PER SERVING

Lunch

¼ cup fat-free mayonnaise

2 tablespoons coarsely chopped basil leaves

8 cloves roasted garlic, coarsely chopped

2/3 cup grated Asiago cheese

4 (6-ounce) pieces albacore tuna

extra-virgin olive oil

salt and pepper to taste

1 ripe tomato, seeded and finely diced

1. In a medium mixing bowl, combine the mayonnaise, basil, garlic, and Asiago cheese.

2. Season the tuna pieces on both sides with the olive oil, salt, and pepper.

3. Heat a heavy frying pan on high until almost smoking. Add the tuna pieces in a single layer, and sear until lightly brown on one side. Turn with a spatula and sear the other side, about 2 minutes each side. The tuna should remain rare inside.

4. Preheat the broiler to high. Spread the cheese mixture evenly over each piece of tuna. Broil 4 inches from the heat until the cheese bubbles. Sprinkle with tomato and serve immediately.

NUTRITION PER SERVING

This light, flavorful, and colorful salad is rich in vitamins, antioxidants, and other quality nutrients.

2 jars (6½ ounces each) marinated artichoke hearts, drained (reserve marinade)

2 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

1 teaspoon minced garlic

1½ heads fennel (about 3 inches wide)

6 cups cherry tomatoes (use a mix of red, yellow, and orange), rinsed and drained

½ cup pitted kalamata olives

1 cup lightly packed, rinsed fresh basil leaves

½ cup slivered red onion

freshly ground black pepper, to taste

1. In a wide, shallow bowl, whisk ¼ cup artichoke marinade (discard remainder or save for other uses), vinegar, mustard, and garlic.

2. Rinse and drain fennel. Cut off and save a few feathery green leaves for garnish. Trim off and discard remaining stalks, root end, and any bruised areas. Cut bulb in half lengthwise across widest dimension, then cut each half crosswise into paper-thin slivers.

3. Add fennel, tomatoes, olives, basil, onion, and artichoke hearts to dressing in bowl. Mix gently to coat. Garnish salad with reserved fennel leaves. Add pepper to taste.

NUTRITION PER SERVING

1 pound fresh asparagus, ends trimmed

¼ small onion, very finely chopped

2 tablespoons white wine vinegar

1 teaspoon Dijon mustard

½ packet Splenda

¼ teaspoon freshly ground black pepper

¼ cup olive oil

4 cups spring mesclun

¼ cup toasted walnuts, chopped

1. Steam asparagus until crisp-tender. Drain, and pat dry with paper towels. Set aside.

2. Combine onion, vinegar, mustard, Splenda, and pepper in a mixing bowl. Gradually whisk in oil. Divide mesclun on 4 plates; arrange asparagus on top, and drizzle with vinaigrette. Sprinkle with walnuts.

NUTRITION PER SERVING

2 red or pink grapefruit

2 tablespoons lemon juice

1 tablespoon chopped fresh mint leaves

1 teaspoon minced shallot

1 teaspoon honey

2 large firm-ripe avocados

4 frisée or butter lettuce leaves, rinsed and crisped

1/3 cup finely chopped radishes

pinch of salt and pepper

1. Cut the peel and white membrane from the grapefruit. Working over a strainer set over a bowl, cut between the inner membranes and fruit to release grapefruit segments into the strainer. Squeeze the juice from the membranes into a bowl (discard membranes); you need about ¼ cup juice. (Reserve any remainder for other uses.)

2. Add lemon juice, mint, shallot, and honey to grapefruit juice, and mix.

3. Peel and pit avocados; cut lengthwise into ½-inch-thick slices. Set a frisée leaf on each of 4 salad or dinner plates, and arrange equal portions of grapefruit segments and avocado slices on top. Sprinkle with chopped radishes.

4. Spoon dressing evenly over salads. Add salt and pepper to taste.

NUTRITION PER SERVING

This dish is flavorful and versatile: whip up a batch as an hors d’oeuvre if you’re entertaining, and try substituting scallops or other shellfish.

1½ cups low-sodium fresh salsa

1/3 cup tequila

3 tablespoons lime juice

1/3 cup finely chopped onion

1/3 cup chopped fresh cilantro

2 to 3 teaspoons minced fresh jalapeño chile

2 firm-ripe avocados (1 to 1¼ pound total)

¾ pound shelled cooked shrimp (50 to 70 per pound), rinsed

salt

lime wedges

1. In a bowl, stir together salsa, tequila, lime juice, onion, cilantro, and chile.

2. Pit and peel avocados; cut into ½-inch cubes. Add avocados and shrimp to cocktail mixture. Mix gently, and add salt and more chile to taste.

3. Spoon avocado-shrimp cocktail equally into 4 large margarita glasses. Garnish with lime wedges.

NUTRITION PER SERVING

Balsamic vinegar cooks down to a glaze that clings to the sandwich fillings, adding a hint of sweetness and a touch of acidity. Pressing the sandwich after assembling it conducts the heat from the chicken to the cooked vegetables and melts the cheese.

4 teaspoons olive oil, divided in half

1¼ pounds skinless, boneless chicken breasts, tenderized

½ cup balsamic vinegar, divided in half

2 cups red bell pepper strips (about 2 medium peppers)

2 cups vertically sliced onion (about 1 large onion)

2 (8-ounce) focaccia bread rounds, cut in half horizontally

4 ounces reduced-fat provolone cheese, thinly sliced

1/8 teaspoon freshly ground black pepper

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 1 minute on each side or until lightly browned. Add ¼ cup vinegar; cook 2 minutes or until chicken is done and vinegar is syrupy. Remove chicken mixture from the pan; cover and keep warm. Wipe pan clean with a paper towel.