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Excerpt
The following is an excerpt from the book The Ultimate New York Diet

by David Kirsch
Published by McGraw-Hill; October 2006;$24.95US/$29.95CAN; 0-07-147582-6
Copyright © 2006 David Kirsch

Sesame Chicken Fingers
This easy dish goes over well at parties. It's also great as a light meal served with broccoli. I particularly enjoy it with David's Low-Fat Peanut Sauce (see Index), which is included with the phase 2 and 3 recipes.

¼ teaspoon light soy sauce
¼ teaspoon Dijon mustard
1 teaspoon water
1 teaspoon turmeric
1 4-ounce boneless, skinless chicken breast sliced into 4 strips
1 tablespoon toasted black and white sesame seeds

In a small bowl, mix the soy sauce, mustard, water, and turmeric. Marinate the chicken in the mixture up to 1 hour. Coat the chicken with sesame seeds.

Preheat oven to 350°F. Place the chicken on a nonstick baking pan. Bake 12 to15 minutes or until chicken strips are cooked through.

Makes 1 serving. Per serving: 195 calories, 26 g protein, 2 g carbohydrate, 8 g fat, 1 g saturated fat, 2 g fiber, 0 g sugar


Cauliflower Hash
You can mix this recipe with cubed grilled chicken or turkey breast to create a complete entrée. It also goes well over steamed spinach.

Nonfat cooking spray
¼ cup chopped shallots
1 cup steamed cauliflower florets
1/3 cup chopped celery
1/3 cup sliced roasted red peppers (store-bought, or see Index for recipe)
1 teaspoon chopped fresh thyme
Salt
Pepper

Heat a medium nonstick skillet over medium heat, and coat with cooking spray. Add the shallots and cook for 1 to 2 minutes, until softened. Add the cauliflower and celery. Cook 3 to 5 minutes, until the vegetables begin to brown. Add the roasted red peppers and thyme. Cook for 2 minutes more. Season to taste with salt and pepper.

Makes 2 servings. Per serving: 41 calories, 2 g protein, 9 g carbohydrate, 0 g fat, 0 g saturated fat, 2 g fiber, 2 g sugar


Roasted Vegetable Caponata
This versatile Mediterranean favorite is perfect as a side dish or as the featured main course for all of you vegetarians out there.

1 medium eggplant
Nonfat cooking spray
½ cup chopped Vidalia onion
½ cup chopped fennel bulb
¼ cup chopped celery
1 clove garlic, minced
1/3 cup sliced roasted red peppers (store-bought, or see Index for recipe)
4 canned plum tomatoes, chopped
½ cup juice from canned tomatoes
½ cup bottled water
1 tablespoon coarsely chopped fresh parsley
4 fresh basil leaves
2 teaspoons baby capers (optional)

Preheat the oven to 400°F. Wrap the eggplant in foil, and bake for 50 to 60 minutes, until tender when pricked with a fork. Cut the eggplant in half, and scoop out 1 cup roasted eggplant from the center. Set aside.

Heat a medium nonstick skillet over medium heat, and coat with cooking spray. Add the onion, and cook for 3 to 4 minutes, until onion begins to soften. Add the fennel, celery, and garlic, and cook for 3 minutes. Add the eggplant, roasted red peppers, plum tomatoes, juice, water, parsley, and basil. Simmer 15 to 20 minutes, until the liquid is absorbed and the vegetables are soft.
Remove the basil leaves and add the capers. Remove from heat, and cool to room temperature. Cover and refrigerate for up to 2 weeks. Serve at room temperature.

Makes 2 servings. Per serving: 86 calories, 3 g protein, 20 g carbohydrate, 1 g fat, 0 g saturated fat, 5 g fiber, 10 g sugar


Thai Ginger Sirloin Salad
This salad tastes delicious hot or cold. When chilled, the steak is not as spicy, so use ½ teaspoon red pepper flakes. If serving it warm, use only ¼ teaspoon. You can use extra mesclun greens if baby bok choy is not available.

6 ounces sirloin steak, trimmed of fat
1 teaspoon grated fresh gingerroot
1 clove garlic, minced
¼-½ teaspoon red pepper flakes
Juice of ½ lime
Nonfat cooking spray
1 head baby bok choy cabbage, sliced (about 1 cup)
1 cup mesclun greens, washed and dried
1 tablespoon grated carrot
¼ cup bean sprouts
3 tablespoons Ginger Soy Dressing (see Index)

Cut the sirloin into ½-inch slices, and place them in a small bowl. Add the ginger, garlic, and pepper flakes. Squeeze the lime juice over the meat. Toss to coat. Let marinate at room temperate for 10 to 15 minutes.

Meanwhile, heat a medium nonstick skillet over medium-high heat, and coat with cooking spray. Add the bok choy, and cook for 1 to 2 minutes, until the leaves are just wilted but the cabbage is still crunchy. Remove to a serving plate.

Wipe out the skillet, and coat with cooking spray. Heat over high heat. Place the sirloin slices in the pan, and sear for 30 seconds per side for rare or 50 seconds per side for well done. Set aside.

Line a serving plate with the bok choy, mesclun greens, carrot, and bean sprouts. Arrange the steak over the salad. Serve immediately, or refrigerate for up to 6 hours and serve chilled. Drizzle with dressing just before serving.

Makes 1 serving. Per serving: 363 calories, 33 g protein, 18 g carbohydrate, 15 g fat, 5 g saturated fat, 3 g fiber, 9 g sugar

Copyright © 2006 David Kirsch