Marinated Flank Steak

From Sonoma Diet

If you love steak, try this mouthwatering marinade made with rosemary, marjoram, and oregano. It's so simple and delicious, you'll never go back to bland steak sauce after this!

PREP: 20 minutes MARINATE: 1 to 24 hours GRILL: 17 minutes STAND: 10 minutes MAKES: 8 servings

1 1 1/2-pound to 2-pound beef flank steak
1/4 cup chopped fresh rosemary or 1 tablespoon dried rosemary, crushed
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram, crushed
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano, crushed
3 cloves garlic, minced (1 1/2 teaspoons minced)
1 1/2 teaspoons paprika
1 teaspoon kosher salt
1 teaspoon crushed red pepper
1 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil

1. Trim fat from meat. Score both sides of steak in a diamond pattern by making shallow cuts at 1-inch intervals; set aside. In a small bowl stir together rosemary, marjoram, oregano, garlic, paprika, kosher salt, crushed red pepper, and black pepper. Stir in the oil until combined.

2. Spoon herb mixture evenly over both sides of steak; rub in with your fingers. Place steak in a shallow dish. Cover and marinate in the refrigerator for 1 to 24 hours.

3. For a charcoal grill, place meat on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160°F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place meat on grill rack over heat. Cover and grill as above.)

4. Transfer grilled meat to a cutting board. Cover and let stand for 10 minutes. To serve, slice very thinly across the grain.

Nutrition Facts per serving: 183 cal., 11 g total fat (3 g sat. fat), 34 mg chol., 287 mg sodium, 1 g carbo., 0 g fiber, 19 g pro.

Sonoma Diet Recipe. Szechwan Shrimp

From the Sonoma Diet

Once you smell the ginger and soy sauce that spice up this shrimp, you'll be eager to dig in! Luckily, this dish takes only 10 minutes of cooking time.

PREP: 35 minutes COOK: 10 minutes MAKES: 4 servings

1 1/4 pounds fresh or frozen medium-size shrimp
4 teaspoons reduced-sodium soy sauce
4 teaspoons grated fresh ginger or 1/2 teaspoon ground ginger
1 tablespoon dry sherry or water
1 tablespoon Oriental chili sauce with garlic
1 teaspoon cornstarch
1 teaspoon toasted sesame oil
1/8 teaspoon kosher salt
Kosher salt
Freshly ground black pepper
1 1/2 teaspoons reduced-sodium soy sauce
1/2 teaspoon cornstarch
4 teaspoons canola oil
3 cloves garlic, minced (1 1/2 teaspoons minced)
2 cups fresh mushrooms, sliced
1 medium red bell pepper, cut into 1/2-inch pieces
2 cups fresh pea pods, trimmed
6 cups shredded Chinese (Napa) cabbage
1/4 cup dry-roasted peanuts
2 tablespoons sliced green onions (scallions)

1. Thaw shrimp, if frozen. Peel, devein, and rinse shrimp; pat dry with paper towels. For sauce, in a small bowl combine the 4 teaspoons soy sauce, ginger, dry sherry or water, Oriental chili sauce, the 1 teaspoon cornstarch, sesame oil, and the 1/8 teaspoon kosher salt. Set aside.

2. Place shrimp in a medium bowl; sprinkle lightly with additional kosher salt and black pepper. Stir in the 1 1/2 teaspoons soy sauce and the 1/2 teaspoon cornstarch; set aside.

3. In a wok or 12-inch skillet heat 2 teaspoons of the oil over medium-high heat. Add garlic; stir-fry for 30 seconds. Add mushrooms; stir-fry for 3 minutes. Add bell pepper; stir-fry for 1 minute. Add pea pods; stir-fry for 2 minutes. Remove vegetables from wok.

4. Add remaining 2 teaspoons oil to wok or skillet. Add shrimp mixture; stir-fry for 2 to 3 minutes or until shrimp turn opaque. Stir sauce; add to wok. Cook and stir until boiling; cook and stir for 2 minutes more. Add mushroom mixture and Chinese cabbage. Toss to coat.

5. To serve, sprinkle with peanuts and green onions.

Nutrition Facts per serving: 328 cal., 14 g total fat (2 g sat. fat), 215 mg chol., 714 mg sodium, 16 g carbo., 3 g fiber, 35 g pro.

Peaches: tips on how to find and to keep them fresh

Seasonal Produce: Peaches

From the South Beach Diet

Peaches are not only delicious fruits to enjoy on Phases 2 and 3 of the South Beach Diet, but the sweet and juicy varieties are also rich in vitamin C and beta-carotene, and they provide a fair amount of fiber. July and August are the peak months for California peaches (the type most common in the U.S.). After October, peaches are imported from Mexico, Chile, and New Zealand. Here are a few tips on how to find that elusive perfect peach and how to keep it fresh.

Buying
You'll find the best peaches at local farmer's markets, though it is possible to purchase perfectly good peaches at the grocery store in late summer. Look for plump peaches with a soft yellow or cream background color, as well as unwrinkled skins. (The amount of red in the skin of a peach is a poor indicator of sweetness, especially since peaches will not get any sweeter once they're picked.) Choose fruit with a mild fragrance whose flesh yields to gentle pressure. Avoid rock-hard peaches and those with bruises or dark spots that are on the verge of spoiling.

Storing
Firm peaches can be kept at room temperature until they become soft and juicy. Once they're soft, either eat within a day, or store in the refrigerator for no more than three to five days.

Preparing
Peaches can be eaten with the skin on, either chilled or at room temperature. Be sure to wash the fruit first to avoid pesticides and peach fuzz. To cut a peach, slice your knife along the seam of the fruit down to the pit. Continue all the way around the circumference of the fruit. Remove your knife and twist the two halves of the peach in opposite directions. One side should come right off the pit. You can remove the pit from the other side with the tip of a knife or with your fingers. In addition to eating them uncooked, peaches can be baked or grilled with a little bit of lemon juice to prevent browning. They can also be poached in wine for an extra-special dessert.

Asian Salad Dressing for all Phases South Beach Diet

Make-Your-Own Salad Dressing
From South Beach Diet

Store-bought salad dressings that contain 3 grams of sugar or less per serving are best when following the South Beach Diet lifestyle. We also advise choosing a dressing made with the right fats, like extra-virgin olive oil and canola oil, and without any hydrogenated oils (trans fats). That said, you can whip up a tasty, fresh salad dressing in just 10 minutes, so why not liven up your greens with a homemade dressing from time to time? Try this Asian-inspired recipe -- good for all Phases of the South Beach Diet -- drizzled over a salad or served as a dip with cut veggies.

Ginger-Miso Tofu Dressing

Makes 1.5 cups
Prep time: 10 minutes

Ingredients
1/2 cup low-fat, firm silken tofu (4 ounces)
3 tablespoons rice vinegar
3 tablespoons white (shiro) miso (see Ingredient Note)
1/4 cup water
2 tablespoons chopped fresh ginger
2 teaspoons canola oil
1 clove garlic, crushed and peeled

Instructions
Combine all ingredients in a blender; blend until smooth. Thin with more water, if desired.

Ingredient Note
Miso: Made from fermented soybeans, miso is a common ingredient in Japanese cooking. There are different types of miso, in shades ranging from white and yellow to reddish brown and dark brown. Miso is available at health-food stores and Japanese markets.

Per 2 tablespoon serving:
20 calories
1 g protein
2 g carbohydrate
0 g fiber
1 g total fat
0 g saturated fat
0 mg cholesterol
126 mg sodium

An easy method for ripening pears

Pears: From Anjou to Seckel
From the Zone Diet

While 3,000 varieties of pears exist, just a handful are grown in the U.S., reports America's Pear Association. That doesn't mean you can't enjoy the available varieties, though. Here is a list of the most common pear varieties you'll find in your markets starting right now. The Association also offers an easy method for ripening pears, provided below.

To ripen pears:

1. Place hard pears in a paper bag or a covered fruit bowl. Leave them at room temperature.
2. Check the pear's neck for ripeness every day. To do this, apply gentle pressure to the stem end of the pear with your thumb. When it yields to the pressure, it's ready to eat (this process usually takes a few days).
3. Enjoy your ripe, juicy pears right away, or store them in the fridge until you're ready to eat them. The fridge will slow down the ripening process, but won't stop it. Ready-to-eat pears will stay fresh in the fridge for between three to five days.

Common Pear Varieties:

Green Anjou -- Abundant juice and sweet flavor when ripe. They do not change color as they ripen.

Red Anjou -- Much the same flavor and texture as green Anjous. Remains maroon red when ripe.

Yellow Bartlett -- Ripens to bright yellow. Perfect for fresh eating, since they're very sweet and juicy.

Red Bartlett and Starkrimson -- Bright red skin when fully ripe. Same flavor, texture, and use as yellow Bartletts.

Bosc -- Highly aromatic, flavorful pear. Dense flesh makes it ideal for baking and cooking. They are brown and often russeted. They do not change color as they ripen.

Comice -- One of the sweetest, juiciest varieties, which are often very large. Almost no color change when ripe.

Seckel -- Tiny pears with ultra-sweet flavor; maroon and olive green in color. No color change when ripened.

Forelle -- A smaller variety. Turns bright yellow with crimson freckling when ripe. Sweet, very juicy.

Quinoa: a "supergrain" with as much quality protein as milk!

Toasted Quinoa Pilaf

From Sonoma Diet

If you've never heard of quinoa, you're missing out! This "supergrain" is full of zinc and iron and has as much quality protein as milk! Add a bay leaf and some thyme, and you've got one savory treat.

PREP: 20 minutes COOK: 20 minutes MAKES: 12 servings

2 tablespoons finely chopped shallots or onion
6 cloves garlic, minced (1 tablespoon minced)
1 tablespoon extra-virgin olive oil
2 cups quinoa,* or barley, rinsed and well drained
3 cups reduced-sodium chicken broth
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
1 bay leaf
1 cup bottled roasted red bell peppers, diced
Kosher salt
Freshly ground black pepper

1. In a large saucepan cook shallots and garlic in hot oil over medium heat until tender. Carefully stir in quinoa or barley. Cook and stir about 5 minutes or until quinoa or barley is golden brown. Carefully stir in broth, thyme, and bay leaf. Bring to boil; reduce heat. Cover and simmer about 20 minutes or until quinoa is tender and fluffy (cook barley about 10 minutes or until tender) and liquid is absorbed.

2. Discard bay leaf. Gently stir in roasted peppers. Season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 125 cal., 3 g total fat (0 g sat. fat), 0 mg chol., 169 mg sodium, 21 g carbo., 2 g fiber, 4 g pro.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket.

Grilled Turkey Caesar Salad, 9 carb grams

From ChangeOne Diet

Now wildly popular, Caesar salads are readily available with all sorts of toppings -- chicken breast, grilled tuna, tuna salad, and, here, grilled turkey. PREPARATION TIME: 20 minutes COOKING TIME: 8 to 10 minutes NUMBER OF SERVINGS: 4

INGREDIENTS: 2 garlic cloves, peeled 3 tablespoons fresh lemon juice 2 tablespoons plain nonfat yogurt 1 tablespoon olive oil 3/4 pound boneless, skinless turkey breast 1/4 teaspoon salt 1/2 teaspoon freshly ground pepper Vegetable cooking spray 8 cups romaine lettuce, torn into bite-size pieces 1/2 cup garlic croutons 1 ounce Parmesan cheese

DIRECTIONS: 1. Heat grill. With a mini-processor or side of a chef's knife, mash garlic cloves until pastelike. Put garlic paste, lemon juice, yogurt, and oil into a jar with a tight-fitting lid and shake until blended. 2. Sprinkle turkey with salt and pepper and lightly coat with vegetable cooking spray. Grill until cooked through, 4 to 5 minutes on each side. Cut turkey across the grain into 1/2-inch-thick slices. 3. Toss together romaine, croutons, and turkey until combined. Shake dressing to mix. Drizzle salad with dressing and toss lightly. 4. To serve: Divide salad evenly among 4 serving plates. Shave strips of Parmesan with a vegetable peeler evenly over salads.

Nutrition Per Serving: Per serving: Calories 185, fat 7.5 g, saturated fat 2 g, cholesterol 39 mg, sodium 1,268 mg, carbohydrate 11 g, fiber 2 g, protein 21 g.

Chicken and Black Bean Salad With Feta, Artichoke Hearts, and Arugula

Pick of the Week: Arugula
From the Zone Diet

Summer is the time for fresh arugula, an herb that's commonly used like a lettuce. If you find this nutrient-packed green at a farmer's market or in your grocery store and you're stumped about how to use it, try this wonderful salad:

Chicken and Black Bean Salad With Feta, Artichoke Hearts, and Arugula

Prep: 20 minutes
Yield: 4 servings

Ingredients

Chicken and Black Bean Salad:

5 cups baby arugula, washed and spun dry, sliced if large
5 cups romaine hearts, washed, dried, and thinly sliced
1 yellow bell pepper, halved, seeded, and diced
4 small Roma tomatoes, cut into small wedges
3⁄4 cup red onion or sweet white onion, cut in thin rings
2 cups no-salt-added black beans, cooked and drained
1 cup bottled artichoke hearts, drained
1⁄4 cup capers, drained
4 ounces feta cheese, crumbled
12 ounces cooked skinless chicken breast, cut into strips, or 18 ounces deli-style chicken breast, sliced

Dressing:

5 1/3 teaspoons extra-virgin olive oil
1/3 cup lemon juice
4 teaspoons fructose powder or 1 tablespoon honey
1⁄4 cup low-sodium chicken stock or broth
1⁄4 teaspoon guar gum or xanthan gum
2 teaspoons Dijon mustard
1⁄2 teaspoon red pepper flakes or ground black pepper
2 teaspoon dried oregano, crumbled
2 garlic cloves, minced or pressed
1⁄4 teaspoon ground black pepper or red pepper

Instructions

1. Layer and divide chicken and black bean salad ingredients among 4 serving plates or large bowls with snap-on lids.

2. Combine the dressing ingredients in a small jar. Cover and shake until smooth. Spoon the dressing over the salads just before serving, or divide among 4 small bottles. Cover and refrigerate for pack lunches.

Lentils are a wonderful source of protein, calcium, and iron

Pink Lentil Curry
From Dr. Weil's Optimum Health Plan: Get your free health assessment now!

6 Servings

Lentils are a wonderful source of protein, calcium, and iron. They are a staple ingredient in Indian cooking, and combine well with many different seasonings. You may be most familiar with brown or green lentils, but there are lentils out there in black, yellow, red and pink. Look for these more exotic varieties in Indian and specialty food stores. Similarly, not all curry powders are the same, ranging from quite mild to very hot. In making this side dish, start with a small amount and taste it to be sure your dish meets the comfort and taste level of your guests!

Ingredients:
1 pound pink lentils
1 tablespoon canola oil
2-3 cups chopped vegetables (onions, carrots, celery, cabbage and whatever vegetables you like)
Curry powder to taste
2-4 cloves garlic, mashed
1 tablespoon chopped gingerroot
Salt or soy sauce to taste
Hot cooked rice

Instructions:
1. Pick over lentils, removing any stones or foreign matter. Place in a bowl or colander and rinse thoroughly. Place lentils in pot with enough cold water to cover well. Bring to a boil, lower heat, and cook, partially covered, until lentils become a thick mush (about one hour).

2. Meanwhile, heat canola oil in skillet, add vegetables and a little water, stir and cover. Cook, stirring occasionally, until vegetables are barely tender.

3. Add curry powder, garlic, ginger and salt or soy sauce. Stir, then replace cover and simmer until vegetables are tender.

4. Add vegetables to lentil mixture. Toss together, correct seasonings, and simmer for 10 minutes to blend flavors.

5. Serve with rice.

Nutritional Information:

Per serving:
483 calories
4 g total fat (0 g sat)
90 g carbohydrate
24 g protein
18 g fiber
350 mg sodium