Friday, September 3, 2010

Shakedown Recipes: Labor Day Picnic

Fat Flush-Friendly 
Labor Day Picnic: 4 Delicious recipes for a fun and healthy weekend!

Would you like
to celebrate and indulge this Labor Day without derailing your Shakedown? Try these healthier variations on classic picnic favorites!

Crispy Non-fried Chicken
- Serves 4
4  5-ounce chicken breast, skinned
¾ cup no-salt added chicken broth
1  tablespoon olive oil
1  cup toasted wheat germ or 1 cup Fat Flush bread crumbs (2 slices Ezekiel 4:9 bread, toasted and blended until resembling fine crumbs)
1  teaspoon dried tarragon
1  teaspoon dried rosemary, crushed
1  teaspoon fresh parsley, chopped
1  teaspoon garlic powder
     Salt to taste

Preheat oven to 350 degrees F. In a small bowl, place chicken broth and olive oil. In another bowl, mix together the wheat germ or bread crumbs, tarragon, rosemary, parsley, garlic powder, and salt. Dip the breasts, one at a time, in the broth-oil mixture. Then coat with the wheat germ or breadcrumb-herb mixture. Bake in the oven until brown and cooked through, about 45-55 minutes.

I Can’t Believe It Isn’t Garlicky Mashed Potatoes
- Serves 2-3
1  small onion, chopped
1  green pepper, chopped
¼ cup no-salt added chicken broth
2  cups cooked cauliflower, diced
¼ teaspoon dried dill
½ teaspoon garlic, minced

In a nonstick skillet, sauté onion and green pepper in broth for about 5 minutes over medium heat. Add cauliflower and toss until heated through. Add dill and garlic. Transfer to a bowl and mash. Serve hot.

Jícama Slaw
- Serves 4
12 ounces jícama, peeled and cut into thin strips
1   red onion, thinly sliced
1   carrot, grated
1   cucumber, cut into thin strips
1   cup parsley, chopped
½  cup apple cider vinegar
½  teaspoon dill
3   tablespoons flaxseed oil
3  garlic cloves, minced 
    Juice of 1 lemon 

In a large bowl, place jícama, onion, carrot, and cucumber and set aside. In a jar, put parsley, vinegar, dill, flaxseed oil, garlic, and lemon juice and shake well. Pour the dressing over the jícama mix and toss lightly.

Fruit Kebobs
- Serves 4
½ banana
½ cup cantaloupe chunks
½ cup pineapple chunks
1  cup strawberries or kiwis
4  skewers

Preheat grill to medium high and coat racks with nonstick cooking spray. Make kebobs by alternating banana with cantaloupe, pineapple, and strawberries on the skewers. Place kabob on the grill rack and cook for about 1 ½ minutes on each side or until golden. 

Recipes have been adapted from The Fat Flush Cookbook By Dr. Ann Louise Gittleman (McGraw-Hill, 2003).

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