The Schwarzbein Principle Cookbook

The Schwarzbein Principle Cookbook

by Diana Schwarzbein

ISBN: 9781558746817

Publisher HCI

Published in Calendars/Diet & Health, Calendars/Cooking

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Sample Chapter

Roasted Vegetable Salad

Makes 4 side-dish servings • Each serving: 3 grams protein 15 grams carbohydrate

1 large sweet potato, peeled and chopped into 1-inch cubes

1 tablespoon pure-pressed extra virgin olive oil

1 cup green beans, ends trimmed, sliced diagonally into 1-inch pieces

1 tablespoon pure-pressed extra virgin olive oil

freshly ground black pepper, to taste

1 coarsely chopped red onion

1 red bell pepper, chopped into large chunks

8 ounces brown or white mushrooms, stemmed and left whole

2 medium zucchini, chopped into 1/4-inch rounds

1 tablespoon pure-pressed extra virgin olive oil

1/4 cup balsamic vinegar

2 teaspoons Dijon mustard

1/4 cup slivered fresh basil or minced parsley, for garnish

Preheat oven to 400?. Combine sweet potatoes and green beans with 1 tablespoon olive oil and black pepper. Arrange on a lightly greased baking sheet and roast, turning occasionally.

In a medium bowl, toss red onion and bell pepper with 1 tablespoon olive oil and black pepper. When sweet potatoes and beans have roasted for about 10 minutes, remove baking sheet from oven and add onion and pepper mixture, stirring well to mix. Return to oven.

While potato, bean, onion and pepper combination is roasting, combine mushrooms and zucchini and mix with 1 tablespoon olive oil and black pepper. When potato, bean, onion and pepper combination has roasted together for 5 to 10 minutes, add mushroom and zucchini mixture, stirring well to mix. Roast all together for about 5 to 10 minutes until vegetables are nicely browned and tender. Remove from oven.

In a medium serving bowl, toss all roasted vegetables with balsamic vinegar mixed with mustard. Sprinkle with chopped fresh basil or parsley. Serve at room temperature.

Grilled Chicken Breasts with Artichoke Cream Sauce

Makes 4 servings •Each serving: 58 grams protein • 6 grams carbohydrate

2 pounds boneless chicken breasts

1 tablespoon Dijon mustard

1 red bell pepper or 1/4 cup store-bought roasted red bell peppers

2 tablespoons pure-pressed extra virgin olive oil

1 thinly sliced red onion

1 minced garlic clove

1 1/2 cups marinated artichoke hearts, drained and chopped

2 tablespoons slivered fresh basil, or 2 teaspoons dried basil

freshly ground black pepper, to taste

1/2 cup all-dairy heavy cream

1/4 cup dry white wine

1 tablespoon fresh lemon juice

11/2 teaspoons grated lemon zest

dash cayenne pepper

4 whole fresh basil leaves, for garnish

Rinse chicken under cold water and pat dry with paper towels. Rub chicken breasts with mustard. Cover and marinate, refrigerated 1 to 2 hours.

If using a fresh red bell pepper, roast pepper directly over a gas flame or on a rack under a preheated broiler. Using tongs, turn pepper frequently until blistered and blackened on all sides. Place pepper in a bowl with a plate on top. Let steam for 15 minutes to loosen skin. Peel off all charred skin. Discard skin along with seeds. Cut roasted flesh into thin slivers.

In a large nonstick skillet, heat oil over medium-high heat. When oil is hot, add onion and garlic and saute until softened, about 5 minutes. Add roasted red pepper strips, artichoke hearts, basil, black pepper, cream and wine. Bring to a boil, reduce heat to low and add lemon juice, lemon zest and cayenne pepper. Simmer until sauce is thickened and reduced by N, about 5 to 10 minutes, stirring occasionally. Taste, and adjust seasonings.

Prepare barbecue or preheat broiler.

Grill chicken over hot coals; or broil chicken on a greased rack with a tinfoil-lined baking sheet underneath. Broil 3 inches from heat source, until meat is tender, about 5 to 8 minutes per side. Spoon some sauce on each plate and arrange a grilled chicken breast on top. Garnish with whole, fresh basil leaves.

(c)1999 Diana Schwarzbein, Nancy DeVille and Evelyn Jacob Jaffe. All rights reserved. Reprinted with permission from The Schwarzbein Principle Cookbook by Diana Schwarzbein, Nancy DeVille and Evelyn Jacob. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, without the written permission of the publisher. Publisher: Health Communications, Inc., 3201 SW 15th Street, Deerfield Beach, FL 33442.

Excerpted from "The Schwarzbein Principle Cookbook" by Diana Schwarzbein. Copyright © 0 by Diana Schwarzbein. Excerpted by permission. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. Excerpts are provided solely for the personal use of visitors to this web site.
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