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bomen1948 09-02-2006 08:01 AM

Scarsdale Medical Diet Recipes
I started this for those of us who are doing Scarsdale.

Here are the rules and stuff.................

The Scarsdale Diet


Where no portion is indicated, you can eat as much as you like.
Eat until you are satisfied, not stuffed.

Between meals you can snack on carrots, celery, and low sodium vegetable broth

One half grapefruit -if not available,use fruits* in season
One slice of protein bread**, toasted, no spread added
Coffee /tea (no sugar, cream or milk, no honey)


Assorted cold cuts***
Tomatoes - sliced, broiled, or stewed
Coffee/Tea/Diet Soda/Water

Fish or shellfish, any kind
Combination salad, any greens and vegetables as you wish
One slice protein bread toasted
Grapefruit - if not available, use fruits in season
Coffee/Tea/Diet Soda/Water


Fruit salad, any combination of fruits
[substitute lunch recommended - see bottom of page]
Coffee/Tea/Diet Soda/Water

Plenty of broiled, lean hamburger (see Meat & Poultry link for info)
Tomatoes, lettuce, celery, olives (limit 4), cucumbers
and/or Brussels Sprouts
Coffee/Tea/Diet Soda/Water


Tuna fish or salmon salad (oil drained off)
with lemon and vinegar dressing
Grapefruit, or melon, or fruit in season
Coffee/Tea/Diet Soda/Water

Sliced roast lamb***, all visible fat removed
Salad of lettuce,tomatoes,cucumbers,celery
Coffee/Tea/Diet Soda/Water

*** Can be subsituted with fish, seafood, chicken or turkey, or veg protein


Two eggs, any style (no fat used in cooking)
Low-fat cottage cheese
Zucchini, or string beans, or sliced/stewed tomatoes
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

Roast, broiled or barbequed chicken (skin and visible fat removed before eating)
Plenty of spinach, green peppers, string beans
Coffee/Tea/Diet Soda/Water


Assorted cheese slices (preferably lowfat)
Spinach, all you want
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water

Fish or shellfish
Combination salad (any fresh vegetables desired, raw or cooked)
One slice of protein bread, toasted
Coffee/Tea/Diet Soda/Water


Fruit salad, any combination of fruits
[substitute lunch recommended]
Coffee/Tea/Diet Soda/Water

Roast turkey or chicken
Salad of tomatoes and lettuce
Grapefruit or fruit in season
Coffee/Tea/Diet Soda/Water


Cold or hot turkey or chicken
Tomatoes, carrots, cooked cabbage, broccoli or cauliflower
Grapefruit, or fruit in season
Coffee/Tea/Diet Soda/Water

Plenty of broiled (grilled) steak, all visible fat removed before eating; any cut of steak you wish- sirloin, porterhouse, London broil, etc.
Salad of lettuce, cucumbers, celery, tomatoes (sliced or cooked)
Brussels Sprouts
Coffee/Tea/Diet Soda/Water

*allowed fruit substitutes
READ the FRUITS link on the left for more detailed info.

**protein bread substitutes
READ the PROTEIN BREAD link on the left for more info & list.

***cold cuts
your choice - lean meats, chicken, turkey
READ the MEAT & POULTRY link on the left for more info & list.

Cooking with herbs, seasonings, spices, grated onion, minced parsley is recommended.
Salt, Non-stick vegetable spray, cocktail sauce, ketchup, chili sauce & mustard are all permitted, but should be used within MODERATION.
Vegetables not permitted are corn, peas, potatoes, lentils and any beans, except green or waxed.
Where no portion is indicated, you can eat as much as you like.
Eat until you are satisfied, not stuffed.
Between meals you can snack on carrots, celery, and low sodium vegetable broth
Count your calories - they should be between 850 - 1000 a day.
If you wish, you may substitute the following lunch for any lunch, any day, on the Scarsdale Medical Diet.
One half cup low-fat pot cheese or cottage cheese,
mixed with One tablespoon of low-fat sour cream
Sliced fruit, all you want
6 halves of walnuts or pecans, whole or chopped, and mixed with the above or sprinkled over the fruit
Coffee/tea/no-sugar diet soda of any flavor
(Tip: puree the cottage cheese & sour cream to make a whipped topping, serve over mixed berries & top w/ chopped nuts for a "sundae")

Repeat all menus of the first week. It's as simple as that. If after fourteen days, you still need to lose weight, switch to Keep-Trim Eating for two weeks, [before going back on the SMD.]

bomen1948 09-02-2006 08:03 AM

Salad Dressings

Prepare all salads without oil, mayonnaise or other rich dressings. Use only lemon and vinegar, or the dressings listed below:

1/2 cup red wine vinegar
2 teaspoons grated onion
2 teaspoons chopped parsely
2 teaspoons chopped pimento
1 tablespoon chopped pickle or capers
1 tablespoon water
1/4 teaspoon freshly ground black pepper
Salt and paprika to taste
1/2 clove crushed garlic (optional)

Shake all ingredients together in a jar or bottle with a tight top.
This dressing may be used on any mixed green salad, on artichokes, etc. Keep chilled.

1/4 c mustard
1/3 packet artificial sweetner
1/8 c white wine vinegar
1/4 c plain low fat yogurt
1/4 cup chopped dill
mix all, keep in jar.
refrigerate up to 2 weeks, good on veges or seafood.

1 teaspoon dry mustard
1/2 cup wine vinegar
3 tablespoons water
1 teaspoon chopped capers
1 teaspoon minced parsely
1 teaspoon chopped pimento
1 teaspoon seasoned salt
Dash of pepper

Dissolve mustard in a little wine vinegar by rubbing with the back of a spoon. Put all ingredients in small covered jar and shake. Refrigerated, will keep for a long time.

1 teaspoon dry mustard
The juice of 4 lemons
1 teaspoon of paprika
2 teaspoons of minced parsely
1 teaspoon chopped chives
1/2 teaspoon oregano
1 teaspoon salt
shake of tabasco sauce

Dissolve mustard in a little lemon juice by rubbing with the back of a spoon. Shake all ingredients together in a small covered jar. Then refrigerate, and use as needed.

1/2 cup wine vinegar
2 teaspoons grated onion
1 teaspoon salt
1/8 teaspoon lemon-pepper marinade seasoning
1/2 teaspoon dill
1/2 teaspoon minced parsley
1 teaspoon water
Shake all ingredients together in a small covered jar. Refrigerate, and use as needed.

1/2 small container yogurt
2 shakes of ketchup
Stir together and use sparingly on salads or vegetables.

bomen1948 09-02-2006 08:06 AM


4 oz. lowfat cottage cheese
1 T. low-fat sour cream
Sliced fruit, all you want
3 whole walnuts or pecans
Coffee/tea/no-sugar diet soda of any flavor

(Tip: puree the cottage cheese & sour cream to make a whipped topping, sweeten with Splenda, vanilla, and serve over mixed berries & w/ chopped nuts for a "sundae topping")

bomen1948 09-02-2006 08:26 AM

Fish Recipes plus ideas and tips

For Wednesday lunch, Prepare tunafish or salmon salad by mixing with diced tomatoes, diced cucumbers, diced red onion, lemon juice. Let sit to release juices, then serve on a bed of salad greens with sliced cumbers. On keep trim use a dressing made with dill, plain yogurt and lemon. You can also mix pickles into your tuna for a moist, tangy meal.

Use the Reynolds Wrap commercial idea and seal your fish in
aluminum foil along with fresh herbs, lemon, and seasoning, sometimes vegetables...then you seal it up and bake in the oven for 15 minutes on 350. Comes out light and flaky and very nicely flavored. Its nice to broile tomato slices too for this meal.

Place the boned filets in aluminum foil with a wedge of lemon, pearl onions, 1/2 clove garlic, and fresh herb sprigs. Seal, and bake on pan in oven for 15 mins on 325 degrees.

Prepare cajun style bass by sauteeing a little diced onion, garlic and tomatoes in Pam No-Fat Olive Oil Cooking Spray and then adding the fish coated in cayenne, paprika, and bread crumbs (from the toasted protein bread) and that comes out nicely. You just have to use a medium heat, or else the spray dissolves really quickly.

bomen1948 09-02-2006 08:33 AM

Peach with Raspberries
Thursday Dinner - Gourmet

1 whole medium peach in season,
or 2 halves packed in water and well drained
1/2 cup raspberries in season, or packed in water and well drained
1 teaspoon vanilla extract
1/2 packet artificial sweetener
If peach is fresh cover with boiling water for 10 minutes, then peel. Keep aside.
Mix raspberries with 1/2 packet sweetener and vanilla extract.
Let stand for 30 minutes. Pour over peach. Chill before serving.
Serves one.

bomen1948 09-02-2006 08:36 AM

Croutons Scrasdale Style

1 slice high protein bread
Light spray of I can't Believe Its Not Butter
Powdered Garlic

Dice bread in large pieces. Spray bread and sprinkle with garlic. Turn to coat all. Toast.

Version 2 -
Cut One slice of protein bread into about 30 or more cubes.
Coat a small skillet with no-stick vegetable spray and heat cubes over high flame, stirring until crispy and brown. Sprinkle with seasoned salt (or garlic salt if preferred).
These may be used as croutons, or crumbled to breadcrumbs to enhance salads or other foods in any meal where 1 slice protein toast is indicated in the menu.

bomen1948 09-02-2006 08:40 AM

Scarsdale dieters ideas, recipes and more...from the website........

Salmon Asparagus and Salad Dinner

"8 oz Salmon Steak w/ red onion & cucumber
w/ a Dill Horseradish Sour Cream Sauce
Lemon Asparagus Tips w/ Dijon vinaigrette
bed of Romaine

Salmon Steak (1" thick 8oz - preferably wild, farm raised ok)
Asparagus Tips (6 large - thin are more tender)
Red onion (1/4" slice cut into 1/8")
Cucumber (1/2 small - medium)
Fresh Dill (20 sprigs, chopped, leave one for garnish)
Horseradish (1 T preferably plain grated, prepared ok)
Sour Cream (1 T)
Lemon (3 wedges)
Dijon mustard (2 t.)
Red wine vinegar (2 T)
Romaine lettuce (one nice big leaf)
Non-Stick Olive Oil Spray or
2 oz olive oil
ground pepper
sea salt

Peel & slice Cucumber
Slice & peel Onion
Slice Lemon
Chop Dill
Clean & trim asparagus

Salmon: Use a non-stick saute pan, or spray pan w/ non stick spray, or coat bottom with 1 T olive oil
Set heat on low to medium.
Place Salmon steak in center of pan, squeeze juice of 1 lemon wedge over fish, then insert wedge in center. Salt liberally, place some dill on top, add all but 3 pieces of red onion to pan on either side of fish, cover, and set timer for 5-7 minutes.

Sauces: (can be made in advance or while food is cooking)
Horseradish Sour Cream: Mix 1T Sour Cream, 1T Horseradish & 1T Dill.
Dijon Vinaigrette: Mix 1 T Dijon Mustard, 2 T Red Wine Vinegar, 1 T Dill, 2 T Olive Oil (optional). Add fresh ground pepper to taste.

Prepare plate with Romaine Lettuce, arrange sliced cucumber along side and season w/ salt

Check Salmon, should be light pink color. Remove lemon wedge & dill from pan and discard. Very gently move salmon to release from bottom of pan, then carefully turn to other side with offset spatula. Cover. Set timer for 5-7 minutes.

Asparagus : Use a non-stick saute pan, or spray pan w/ non stick spray, or coat bottom with 1 T olive oil
Set heat on low to medium.
Place Asparagus in pan, with 1/4" water. season with salt. Cook gently around 5-7 minutes, checking and turning occasionally. (Should be firm and tender, not limp)

After 5-7 minutes, Remove salmon pan from heat and let rest.
Remove asparagus from heat, squeeze juice of 1 lemon wedge over stalks, add salt liberally. Arrange on plate opposite cucumber slices.
Very gently move salmon to release from bottom of pan, then carefully transfer to center of serving plate with offset spatula.
Spoon sauteed red onion onto bottom of plate.
Garnish fish with dill sprig, red onion slices and lemon wedge. Add dollop of horseradish sauce, and dress cucumbers with the remainder.
Drizzle Asparagus with Vinaigrette.

bomen1948 09-02-2006 08:42 AM

Spicy Lemon Tuna w/ Carrot Ginger Dressing

Sautee vegetables separately and save the broth that cooks out of the mushrooms & celery.

Drain a 6 oz can chunk light Tongol tuna,
add the juice of 1 large lemon wedge,
2 chopped sauteed scallions,
3 chopped sauteed celery stalks,
6 chopped sauteed small mushrooms,
1 small blanched sliced radish,
mix together with mushroom-broccoli broth. (Since I save the water that gets drawn out when I cook a vegetable, I had about 2 or 3 ounces of mushroom broth, which also had some broccoli flavoring since I used broccoli broth to start the mushrooms.)
Toss together thoroughly.
Cook 2 carrots until soft, slice and puree
add 1 T horseradish vinegar
2 oz celery broth
1 T ginger
1 t. Splenda
1 t. kelp & salt (or soysauce)
Puree until smooth.

bomen1948 09-02-2006 08:43 AM

Diet Cola Chicken

This is a Phase 2 of Scarsdale.

2 Chicken breasts, sliced into strips
2 slices onion, chopped
2 T. green pepper, chopped
4-5 mushrooms, chopped
1/2 c. sugar-free LC ketchup
1 can diet Splenda sweetened cola (like Diet Rite)
Brown the chicken in a pan, along with the onion, pepper, and mushrooms. Add ketchup and cola, cover and simmer until tender and the sauce thickens.

bomen1948 09-02-2006 08:45 AM

Hot Tomato Salsa

Cook onion in a non stick saucepan, add de-seeded chopped tomatoes, basil, red wine vinegar, garlic, jalopeno (seeded and to taste) and some sweetner (if needed to taste).

it is lovely hot and goes really well with the chicken and fish dishes :)"- Caroline

bomen1948 09-02-2006 08:47 AM

Devilled Egg Thursday

Scoop out the yolks from 2 hard-boiled eggs, add dijon mustard, salt, black pepper, cayenne and lemon juice. Stuff the eggs with this mixture and sprinkle with finely
chopped cilantro, salt and pepper.

bomen1948 09-02-2006 08:49 AM


Spinach Fritatta (Keep Trim)
1 egg and 3 whites (3 whites still has less fat and cals than one egg), blended that with 1/4 cup of cottage cheese. I sauteed tomatoes, zuccini and a few mushrooms with garlic, then added the egg mixture and made a fritatta. HUGE and filling!!

Spinach Dip
I sauteed garlic and about 1 1/2 cups spinach. I added cinnamon, salt and peper to that. Then in a blender mixed 1/2 cup low fat cottage cheese and about 3 Tbl water. Then added the cottage cheese and about 3-4 Tbl of low cal parmesan cheese to the spinach. So basically a hot spinach dip.

just Toast up some protein bread (I use 2 slices)
spread on a little tomato puree (OPTIONAL)
top with lots of cooked spinach
(seasoned with garlic & squeezed dry)
then top with cheese
(I usually buy Polly-O Shredded Fat Free Mozarella, SWISS is also really tasty)
Then I pop it in the toaster oven on some foil for about 5 minutes or so on 350...
you have to watch it so it wont burn.
When it comes out of the oven you can add some oregano, crushed red pepper, and parmasean cheese

bomen1948 09-02-2006 08:50 AM

Those are all the ones that I found on the website and the book. Please contribute more. I know Suna has a few that are too die for!!!!!!

SugarBabi 09-02-2006 07:15 PM

Do you have the protein bread recipe or is it a certain type of bread?

bomen1948 09-03-2006 08:31 AM


Originally Posted by SugarBabi (Post 7423278)
Do you have the protein bread recipe or is it a certain type of bread?

Protein Bread

Protein bread has a delicious, nutty flavor and tastes especially good toasted. I suggest that you munch it in very small bites to fully enjoy it.

If protein bread is not available, you may substitute whole wheat bread (as dense as possible), or gluten bread. (see list below)

Keep the protein bread in the freezer, and take out and toast a slice at a time.

Use the bread in any form you wish. For example, note the delicious recipe for Protein Croutons.

Eat your slice of protein toast as a snack between meals, or at another meal instead of breakfast.

1 tablespoon of dry yeast,
1/2 Teaspoon salt,
1 Teaspoon sugar,
1/2 Teaspoon Cider Vinegar,
1/2 cup of soy flour,
1/4 cup gluton flour,
1 1/2 cups of whole wheat flour.
Standard small bread pan (7 3/8 x 3 5/8 x 2 1/4")

Pour water into mixing bowl. Sprinkle dry yeast on water and let stand until it dissolves (about 5 minutes). Mix in salt, sugar, cider vinegar. Sift thoroughly, then gradually add soy and gluten flours, then whole wheat flour.
Mix slowly until dough stiffens and does not stick to sides of bowl (you may used a food processor, following machine directions, for this step). Lightly flour a board then roll out the dough on it. Knead well (about 5 minutes) until dough feels smooth and elastic. Coat bread pan with no-stick vegetable spray. Shape the dough to fit, set it into the pan, cover with dish towel and set in a warm place to rise to about the top of the bread pan (2 to 3 hours). Preheat oven to 325 degrees. Bake bread for about 1 hour or until well browned.
Home-baked bread is denser than commercial so cut thin slices, then toast. Keep in refrigerator.

This is a VERY dense, heavy bread. It is important to use a SMALL loaf pan to bake it in, then slice thinly.

Our Members Suggest:

In the SMD book, in the nutritional info charts, the protein bread is listed as having 45 cals, 2.5 protein, and 8.5 carbs.
Members lose the most when using a bread that is higher in protein (4 g) and less than 12g of carbs. Try looking in the health food store.
If you cant have wheat go for the spelt or another grain bread. Again, they sell these at the health food store.

Never substitute with white bread!
High in complex carbohydrates, bread breaks down into sugar in the blood. Whole grains break down at a slower rate, meaining you will have a steady supply of energy. White bread, which lacks fiber, breaks down quickly and has the same effect on sugar levels in the blood as does table sugar

The advantage of toasting is that it breaks down the gluten protein a bit, making it easier to digest.
If you burn your toast, throw it away. Burnt food is high in carcinogenic (cancer-causing) compounds.

Keep your bread in the freezer and toast one slice at a time, so it stays fresh all week, and makes it hard to overeat!
Double wrap the loaf before freezing to avoid freezer burn.

Suggested Whole Wheat Bread Substitutes:
The Baker Low Carb Bran,
1 sl/60 cals (0 f/6c/8p)
About $3.65 at Whole Foods
Roman Meal Carb Aware whole wheat bread.
9g of carbs, 5g of protein, and 60 calories per slice.
$2.25 at a discount store

Matthew's All Natural Breads
Perfect size, about 9 grams of protein,
all natural, whole grains. Yum!

Scandinavian Bran Crispbread by GG
Nutritional Information: Serving Size 1 Slice (9g), Servings Per Container 12, Calories 16, Calories From Fat 0, Total Fat 0g, Cholesterol 0mg, Sodium 30mg, Total Carbohydrates 3g, Fiber 3g, Protein 1g
They were $1.89 for a pack of 12.

Todd's 3 Carb Bread & Rolls
3g Carbohydrates - 10g Protein - 2g Fiber - 2g Fat - 2g
Organic soy flower, soy protein, water, organic whole wheat flour, wheat glutten, organic oat bran, organic rye, organic wheat bran, organic flax seeds, organic sesame seeds, pumpkin seeds, salt, yeast, stevia, vinegar

Natures Own - 100% Whole Wheat
No artificial preservatives, colors, or flavors
Per Slice: 1 g fat; 10 g carbs, 4 g Protein
Bromate free Apprx. 22 slices Cost $2.19

The Natures Own Light Wheat
40 calories; .5g fat; 9.5g carbs;2.5g fiber; 2.5g protein per slice

Orowheat Light 100% Whole Wheat
Cals: 40, Carbs: 9g, Fiber: 3.5g, Protein: 2g

Pepperidge Farm Whole Wheat Light
45 calories .5g fat, 9g carb and 2g protein per slice

Pepperidge Farm Light Style (blue color packing)
45 calories per slice
9g Carbs
7g Protein

MerryJ 09-03-2006 04:33 PM

Squash recipes From the vegetarian menu:

Apple-Nut Acorn Squash

1 acorn squash
1/2 tsp salt
1 medium apple, chopped
1/2 tsp lemon juice
5 whole pecans or walnuts - chopped
1 pecan or walnut halved
1 tsp artifical brown sugar sweetner

Over - 400 degrees
split and remove seeds from squash. put in baking dish with cut sides down and 1/2 inch of water - bake 20 minutes or until tender. Pour off water. Flip squash over and sprinkle with salt - fill with mixture of apple, chopped nuts and lemon juice. sprinkle sweetner on top. Bake additional 10 minutes or until hot.
serves one or two


Hawaiian Fruit-nut squash

1 package mashed squash (I used fresh and mashed myself)
1/2 tsp salt if needed
2 tbsp low fat sour cream
1/2 cup pineapple chunks (in water or own juice) drained
1.2 cup orange segements or mandarin oranges (canned w/o sugar)
6 walnut or pecan halves
chopped mint

350 oven. Beat together masehd squash, sour cream and salt. Add pineapple and orange. Bake in small caserole until very hot - 15 minutes. Sprink nuts on top - eat

serves 2

bomen1948 09-03-2006 05:47 PM

Here is another one:

Stuffed Apple
On the sub lunch couldn't we hollow out an apple then stuff it with the cottage cheese. Could put a tiny amount of Splenda in with spices then top with the nuts (chopped). Put it in the oven until the apple is slightly cooked and the cheese is melted.

SugarBabi 09-03-2006 06:07 PM

Thank you for the bread recipe. All the recipes posted here sound good. :)

Reggiano 09-04-2006 02:10 PM

Maybe Soya protein could be added to bring the proteins up in the bread recipe!

flutterbyu 09-05-2006 09:11 AM

Money Saver Recipes

Chef's Salad
Monday Lunch - Money Saver
Mixed greens of your choice (lettuce, escarole, Chinese cabbage, raw spinach, etc.)
1/2 cup strips of cold lean chicken or turkey or leftover meats, or a mixture of all three
1 1/2 inch cube or equivalent of semi-hard cheese
(such as American, brick, cheddar, Jack, etc. or in combination)
1/2 cucumber, sliced (optional)
3 radishes, sliced (optional)
1 slice green pepper, diced (optional)
Toss all ingredients together with choice of vinaigrette, lemon or vinegar dressing.
Serves one.

Lamb Stew
Wednesday Dinner - Money Saver
1 1/2 pounds stewing lamb (be sure to look for the leanest possible cut)
all visible fat trimmed off, cut into 1 1/2 inch pieces
2 carrots, cut in 1- inch slices
2 medium onions, sliced
2 green peppers, sliced
2 large tomatoes, chopped (or canned tomatoes, drained, about 10 oz)
1 tsp. seasoned salt (or to taste)
Black pepper to taste
Note: this recipe should be prepared in advance, cooled and all fat that rises to top removed before reheating.
Quickly broil lamb pieces on all sides under broiler. Place in saucepan with vegetables and seasonings.
Cook, covered, over low heat one hour or until lamb is tender. If stew becomes dry, add a little tomato juice or bouillon while cooking.
Serves 4.

1/2 cup white wine or 1/2 cup white wine vinegar
1 cup prune juice
1 tsp. grated orange rind
3 tbs. lemon juice
1 tsp. grated lemon rind
1 tsp. salt
1/8 tsp. pepper
Heat all ingredients to a boil. Remove from heat and let cool.
Pour over chicken parts and refrigerate for an hour or two.
Broil chicken at least 5 inches from heat, 15 to 20 minutes on each side, depending on size of chicken.
Brush with marinade 3 or 4 times while broiling.

Marinated Turkey Parts
Saturday Dinner / Sunday Lunch - Money Saver
2 turkey drumsticks, if frozen, thaw or
2 turkey wings or 2 turkey thighs
use *Lemon marinade for lamb or poultry
Wipe turkey parts with damp paper towel, trim off fat and superfluous skin,
and place in baking pan just large enough to hold turkey in one layer.
Pour marinade over turkey parts, refrigerate about 2 hours or overnight.
Turn parts occasionally and brush with marinade to keep moist and flavored.
About 2 hours before dinner, heat oven to 350 degrees, remove turkey from pan, pour off marinade into a bowl, and place rack in pan.
Lay turkey on rack and roast for 2 hours, turning every 1/2 hour and brushing with marinade. More, or less, roasting time may be needed, depending on size of parts. Wings will take less time than drumsticks or thighs.
Serves 2.

Broiled or Grilled Round Steak
Sunday Dinner - Money Saver
2 pounds top round steak, all visible fat removed
2 small onions, chopped
1/4 cup lemon juice
1/2 cup wine vinegar
1/4 cup unsweetened soy sauce
1 tbs. Worcestershire sauce
1 garlic clove, minced, or 1/2 teaspoon garlic powder
1 tsp. salt
Shake together ingredients in covered jar and allow to stand 2-3 hours to combine flavors.
Place meat in shallow dish and pour marinade over it to tenderize it.
Refrigerate for 2 or 3 hours, turning meat occasionally.
Broil or grill meat to desired doneness 5 inches from heat, turning 3 or 4 times and brushing
each time with marinade.
Serve cut into thin, diagonal slices.
Serves 4.

Boneless Ham
Sunday Dinner - Money Saver
1 3-lb tin fully cooked boneless ham
2 oz orange juice
2 tbs dry mustard
Trim all possible fat from ham. Place in small baking pan coated with nonstick vegetable spray. Combine OJ with dry mustard and spread over exposed surfaces of ham. Bake in 350 degree oven until heated through (about 1/2 to 3/4 hour, depending on thickness).
Serve thinly sliced. Put aside any fat exposed while eating.
Serves 8.

Pimento Steak
Sunday Dinner -Money Saver
2 1/2 lb blade chuck steak (look for lean cut, then remove all visible fat)
Meat tenderizer (not over 1 year old)
1 large onion, sliced
2 green peppers cut into thin circles
1 small can pimentos, chopped
1 clove garlic, crushed
Juice of 1 lemon
Sprinkle steak with tenderizer and pierce all over with fork.
Allow to stand about 1/2 hour (or see tenderizer instructions).
Cut meat into 1/2 inch strips, removing any more fat as you do so.
Srinkle a little salt over onion and peppers and cook together in a skillet coated with nonstick vegetable spray, until tender and brown.
Add steak slices and pimento, turning as mizture cooks 3 minutes.
Add garlic and lemon juice, continue cooking and stirring for about 3 min. more.Serves 6.

Oven Braised Beef (Pot Roast)
Sunday Dinner -Money Saver
3 lb boneless beef chuck top roast, all visible fat removed
1 medium onion, sliced thin, 2 carrots, sliced thin
1 rib celery, sliced thin
1 cup dry red wine (or tomato juice)
1 tbs. tomato paste
1 clove garlic, crushed
1 tsp. thyme
3 sprigs parsley
1 bay leaf
2 whole cloves
1 tsp cornstarch
Marinate meat in your choice of Money Saver Diet marinades for several hours, turning occasionally. Place marinated beef in center of large piece of heavy duty foil lining a roasting pan. Place under broiler, turning all sides of meat until browned. Turn off broiler heat. Place sliced onion, carrots, and celery around meat. Mix together wine (or tomato juice), tomato paste, parsley, garlic, thyme, bay leaf and cloves; strain liquid into a saucepan and skim off fat.
Mix cornstarch with 1 tbs water and stir into strained juice.
Cook gently, stirring until slightly thickened. Allow to cool completely, and again skim off fat.
To serve, slice meat thin and surround with vegetables, pour thickened juices over and reheat.
Serves 7 to 8.

Marinades for Beef

3/4 cup tarragon vinegar
1 medium onion, chopped
1 carrot, chopped
4 springs parsley
1 bay leaf
1 1/2 tsp. garlic salt
1/2 tsp. black pepper
3 drops Tabasco sauce

3/4 cup dry red (or white) wine
1 onion, minced
1/2 cup chopped parsley
1/2 tsp. tarragon
1/2 tsp. thyme
1 1/2 tsp. garlic salt (or plain salt, if you prefer)
1 bay leaf
Dash red pepper

Marinades for Lamb or Poultry

3/4 cup wine vinegar
3 tablespoons lemon juice
1 medium onion, minced
1 clove garlic, crushed
1/4 cup chopped parsley
1 bay leaf
1/8 tsp. thyme
1/8 tsp. tarragon
2 tsp. salt
1/2 tsp. pepper

1/2 cup vinegar
2 onions, sliced
1 cup water
2 tbs. Worcestershire sauce
1 cup ketchup
1 packet sugar substitute
1 tsp. dry mustard
1 1/2 tsp. salt
1/2 tsp. pepper

1 cup wine vinegar
1 onion cut in eighths
8 whole cloves
2 cloves garlic, crushed
2 tsp. salt
1/4 tsp. black pepper
4 sprigs parsley
2 sprigs mint (or 1 tbs. chopped dried mint)
1/8 tsp. thyme
1 tsp. lemon rind (optional)
(Can be strained and used for sauce for lamb after cooking)

Miscellaneous Marinades

RED MEAT MARINADE (for single serving)
1/2 cup instant beef broth
1 tbs. cider vinegar
1 garlic clove
Salt and pepper to taste
1 tbs. chopped parsley
(If desired you may add 1 tbs. soy sauce)

1/2 cup instant chicken broth (fat drained off)
1 tbs. dry white wine
1/8 tsp. celery seeds
1 tsp. herbs such as oregano, tarragon, parsley
salt and pepper to taste

1/4 cup instant chicken broth (fat drained off)
2 tbs. lemon juice
1 tsp. fennel seeds
1/8 tsp. ground coriander
Salt & Pepper to taste

Marinade directions:
Mix all ingredients. Pour over meat, poultry, or fish.
Let meat or poultry stand 2 to 3 hours, turning occasionally.
Let fish stand 1 to 2 hours, turning occasionally.

flutterbyu 09-05-2006 12:18 PM

2 boned chicken breasts (about 1 1/2 pounds)
1/2 tsp. celery salt
1/2 tsp. mixed herbs
1 cup bouillon
3 tbs. dry white wine
1/2 tsp. minced onion
1/2 tsp. minced parsley
Preheat oven to 350 degrees
Remove all skin and visible fat from chicken breasts; cut lengthwise into halves.
Rub chicken all over with mixture of the celery salt and mixed herbs.
Place in baking pan. Combine bouillon, wine, onion, parsley, and generous dash of
paprika, stir well, and pour over chicken.
Cover pan with foil and bake 25 minutes.
Remove foil, brush chicken with liquid in pan, and bake uncovered 15 minutes longer
or until chicken is tender to the fork.
Serve with juice. Serves 3 or 4.

bomen1948 09-05-2006 12:41 PM


1 lb. green beans, trimmed and blanched
1 lb. boneless, skinless chicken breast halves, cooked and sliced
1/2 cup halved cherry tomatoes
Wish-Bone Salad Spritzers Balsamic Breeze Vinaigrette Dressing

Mix together and serve.


1/2 cantaloupe, peeled and thinly sliced
1/2 small seedless watermelon, peeled and thinly sliced
1 cup fresh raspberries, strawberries, blueberries and or blackberries
Wish-Bone Salad Spritzers Balsamic Breeze Vinaigrette Dressing

1. On round serving platter, alternately arrange cantaloupe and watermelon, then top with berries. Just berfore serving, spritz with Wish-Bone Salad Spritzers Balsamic Breeze Vinaigrette Dressing. Garnish, if desired, with small watermelon wedges with rind on.

bomen1948 09-05-2006 12:45 PM


2 cups shredded romaine lettuce leaves
1 can (14 oz.) artichoke hearts, drained and chopped
1/4 cup chopped pitted ripe olives
1/2 cup halved cherry tomatoes
Wish-Bone Salad Spritzers Red Wine Mist Cabernet Vinaigrette Dressing

1. In medium bowl, toss all ingredients except Wish-Bone Salad Spritzers Red Wine Mist Cabernet Vinaigrette Dressing. To serve, in 4 large martini glasses, arrange lettuce mixture. Spritz with Dressing.

bomen1948 09-05-2006 12:46 PM


1 package (16 oz.) coleslaw mix
2 cups cherry tomatoes, quartered
6 large purple cabbage leaves
2 green onions, chopped
1/2 cup shredded purple cabbage (optional)
Wish-Bone Salad Spritzers ™ Red Wine Mist Cabernet Vinaigrette Dressing

1. In large bowl, toss cole slaw blend with tomatoes and green onions.

2. On serving platter arrange cabbage leaves to create bowl. Spoon cole slaw mixture into arranged cabbage leaves. Top with shredded purple cabbage and garnish, if desired, with green onion brush. Just before serving, spritz withWish-Bone Salad Spritzers ™ Red Wine Mist Cabernet Vinaigrette Dressing.

Nigel 11-07-2006 12:44 AM

that coleslaw sounds mighty good

carbkinky 02-24-2007 12:11 PM

These sound wonderful!!

mandy.295 03-09-2009 01:53 PM

Hi! All your recipes sound wonderful, I have written some of them down and will definitely try them soon :cool: Here's an article on diet drinks, it's a bunch of ideas that you can use for great drinks when you're on a diet, not all are lowcarb, but some are, so I thought I'd share. Hope this helps, as usually lots of people share food recipes but it's harder to find recipes for nice drinks. ;)


ladypau 10-06-2009 04:17 AM

hi! I hope someone is still reading this thread!
I started the diet yesterday and it really doesn't seem difficult except for one little thing.
At home, we have dinner around 5, but I don't got to bed until almost midnight.
It is extremely difficult not to get hungry during those hours!
So I wonder...Is it possible to eat the fruit of the dinner's dessert later? I don;t usually eat bread on my meals either, could I leave it for later?
I am not a huge fan of carrots, does anyone have any cool recipes for a snack?

aimhirjf 09-12-2010 01:35 PM

Does anyone have a daily menu plan for the Keep Trim part of Scarsdale?

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