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Recipes and Grocery List – Week 1

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Monday

Sausage, Mushrooms, and Herbs Stuffed Bell Peppers

For 8 servings, you will need:

•    Fat-free Milk (1/4 cup)
•    Panko Bread Crumbs (2 tablespoons)
•    Egg (1 large)
•    Grated Parmigiano-Reggiano cheese (2 tablespoons)
•    Pine nuts (2 tablespoons)
•    Red Onion (2 tablespoons – chopped)
•    Fresh White Mushrooms (6 oz)
•    Fresh Basil (2 tablespoons, chopped)
•    Parsley (2 tablespoons, chopped)
•    Scallions (2 tablespoons, chopped)
•    1 pound sweet Italian sausage, casings removed
•    4 large bell peppers (it can be any color, or a combination of colors)
•    Extra-virgin olive oil (1/4 cup)
•    Tomato Sauce (1 cup)
•    Chicken Broth (1 cup)
•    Salt and pepper

Tuesday

Fake and Steak

For 6 servings, you will need:

•    1 large spaghetti squash
•    1.5 lbs lean steak (like top sirloin)
•    1 onion
•    Brandy or cognac (1/2 cup)
•    Extra-virgin olive oil (3 tablespoons)
•    Portabella mushrooms (6 oz)
•    Fresh rosemary (3 sprigs)
•    Chicken base (1 teaspoon)
•    Soy sauce (1 tablespoon)
•    Frozen sweet peas (1/2 cup)
•    1 can of Media Crema (Latin section of grocery store) or heavy cream (3/4 cup)
•    Fresh basil (2 tablespoons)
•    Scallions (2 tablespoons)
•    Salt and pepper

Wednesday

Fish a la Cita (leave out the carrots and the potatoes, and use more fish instead)*

For 4 servings, you will need:

•    4 fillets of white fish (12 oz) – you can use tilapia, cod, flounder, or dover sole.
•    1 onion
•    1 zucchini
•    1 yellow squash
•    2 large tomatoes
•    1 yellow pepper
•    1 can of coconut milk
•    Chicken base (1 tablespoon)
•    Paprika
•    Olive oil (2 tablespoons)
•    Scallions (2 tablespoons)
•    Fresh Parsley (2 tablespoons)

*By removing the carrots and potatoes from the recipe, and using more fish, you will cut the carbohydrates to 8.1 grams, and the calories to 203 per serving. The original recipe has 18.5 g of carbohydrates and 231 calories per serving.

Thursday

Shrimp and Cream Cheese Stuffed Zucchini

For 6 servings, you will need:

•    Olive oil (2 tablespoons)
•    1 onion
•    1 red bell pepper
•    1 fennel bulb (you will use half of it)
•    Garlic (2 cloves)
•    4 plum tomatoes
•    Crushed red pepper (1/2 teaspoon)
•    ¾ pound large shrimp, raw
•    Fresh parsley (2 tablespoons)
•    Fresh dill (2 tablespoons)
•    6 small, round or oblong zucchini (2 ½ pounds). If you can’t find zucchini like that, substitute for yellow squash. They naturally have a larger circumference than the regular zucchinis.
•    Fat free cream cheese (6 oz)

Friday

Eggplant Cannelloni

For 8 servings, you will need:

•    2 large eggplants
•    Lemon juice (2 tablespoons, or ½ lemon)
•    Olive oil (2 or 3 tablespoons)
•    1 onion
•    Fresh rosemary (2 sprigs)
•    1.5 pound lean ground beef
•    Scallions (2 tablespoons)
•    Fresh parsley (2 tablespoons)
•    About 16 slices of Provolone cheese
•    Marinara sauce (1 ½ cup)
•    2 cups white sauce (you can make the CSWS or you can buy it ready at the store)
•    Parmesan cheese (2 tablespoons)
•    Salt and pepper

Tips for this week:

  1. You don’t have to cook every night of the week! Make extra and save the leftovers for the next evening. You can double or even triple all of these recipes.
  2. If you are making the “Fish a la Cita” and you want to serve a side along with it, I recommend that you use spaghetti squash. This recipe without a side dish can be served in a bowl, and it will almost look like a soup, for that reason I think that spaghetti squash is the perfect side dish for this delicious fish!
  3. If you are planning on losing some weight try to eat several small, low-carb, healthy snacks throughout the day. Some great options: low-fat Greek yogurt topped with fresh berries; cheese strings with ½ cup grapes; ½ cup almonds; small plate of leftovers from the low-carb meal you have cooked the evening before; egg whites sauté with ham, cheese, and bell peppers; apple with 1 tablespoon of all-natural peanut butter; celery sticks with hummus. Just make sure you are eating every 3 hours.
  4. If you are not already exercising, you should try to exercise more. It’s so nice and warm outside now! Go for a walk around your neighborhood, or ride your bike to the nearest park. Or if you prefer I can drop-off my 20 month-old son, Sebastian, at your house everyday and leave him there for a few hours. You will run after him so much I can guarantee you will burn a few hundred calories!
  5. I hope you have fun cooking and eating these meals! Keep in mind that a glass of red or white wine has only 80 calories and 1.5 grams of carbohydrate. Cheers to that and have fun!

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