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Potatoes. Preheat oven to 350°F. Spread a single layer of red potatoes evenly in a baking dish. Spray with a very light coating of canola oil. Evenly sprinkle rosemary and thyme over top. Bake for 45 minutes, misting them with oil and shaking them every 15 minutes to ensure they cook evenly. Five minutes before serving, broil potatoes to get them extra crispy.
Chicken. Mix whole-wheat flour, salt, and pepper and spread evenly in a shallow dish. Beat eggs in a wide bowl. Dip each breast into the eggs and then coat with a thin layer of wheat flour on all sides. Pat off excess flour. Spray bottom of pan with 2-second spray of canola oil cooking spray. Set on medium heat. Add breasts to pan and cook until outsides of breasts are light brown (approximately 2–3 minutes on each side). Transfer to a platter and keep warm. Using same pan, spray another 1-second spray of canola oil and add garlic. Cook for 30 seconds. Add chicken broth, capers, lemon juice, and cooking wine, and bring to a boil. Add chicken and put thin slices of lemon over chicken. Cover and reduce heat to a simmer. Cook for 10 minutes.
Asparagus. Bring water to a boil in a large pot. Add asparagus and cook until bright green. Remove from pot and drain. Run cold water over asparagus. Serve potatoes, asparagus, and chicken together, and sprinkle the 2 tablespoons of parsley on top for presentation.
Cake. Preheat oven to 325°F. Blend whole-wheat flour in food processor until very fine (if using whole-wheat pastry flour, you don’t need to do this). Sift together finely blended flour, ¾ cup of the sugar, and cornstarch in a bowl. Set aside.
Beat egg whites, salt, and cream of tartar until they form soft peaks. Gradually, add remaining ½ cup of sugar and almond extract, and beat until mixed. Gently fold in flour mixture, one third at a time. Pour into angel food cake pan and bake for 1 hour or until cake is springy when poked. Remove from oven and invert cake to cool. Allow it to cool completely before removing from pan.
Decoration. Defrost Truwhip in refrigerator for 4 hours prior to decorating (do not microwave). Once cake is completely cooled from baking, remove from pan and cut in half to create an upper layer and a lower layer. Using a spatula, evenly apply a layer of truwhip onto the top of cake’s lower layer.
Take a portion of the kiwi, strawberries, blueberries, and bananas, and place into truwhip to create a single layer of fruit. Place upper layer of cake on top. Use rest of truwhip to evenly coat sides and top of cake. When done, use remainder of kiwi, strawberries, blueberries, and banana to decorate cake on the top and sides, creating a beautiful, colorful, and tasty dessert.
Store any unused portion in a sealed container and refrigerate.
I Love Love Love this book. It’s so straight-forward and concise. I'm too busy to read those 300+ page books on how to get healthy. Read morePublished 7 days ago by Rainy Day
This is a good read and talks about some of the shortcomings of "diets". Definitely worth reading if you want to eat healthier or lose weight. Read morePublished 7 months ago by Barry
In "Get Real & Stop a Dieting!", I found so much helpful information to use for myself and to share with others. Thanks Brett!
If you can eat the kinds of foods that you love (in moderation, of course) and lose weight, why wouldn't you?Published 14 months ago by Adrianus Schweinsbergen
It has some useful information to adapt to any diet so you understand better the importance of each food group. The only two cons I found are: 1. Read morePublished 15 months ago by Ere
Had some good ideas using healthy food, also seemed to have some rather simple ideas that would help keep if practicalPublished 15 months ago by Marilyn Bender
This diet would be ok if you never had to rush or ever ate out at a friends or restaurents. It is a whole food diet, only fresh fruit,vegetables, and whole grains. Read morePublished 16 months ago by Pat
I really liked this...brought up many good points but I haven't finished all of it yet. Hoping to finish it soon.Published 16 months ago by paulette stephenson