Day 4 (5 Day Pouch Test)

Day 4: Firm Protein

Protein Recommendations: ground meat (beef, turkey, lamb) cooked dry and lightly seasoned, shellfish, scallops, lobster steamed and seasoned only with lemon, salmon or halibut steaks, grilled and lightly seasoned.

By now you should be experiencing that familiar tightness that will reassure you that your pouch is working. Remember to drink plenty of water between meals. Take some time to meditate and rediscover the wonder of your pouch. Often we don't like that uncomfortable tightness of the pouch, which is why we gradually move toward slider foods that don't make us uncomfortable. It is always my preference to eat moist protein so I don't get uncomfortable, but doing so allows me to consume more than I should. Rediscovering the pouch with this 5-day plan reminds me of how the tool really works. I hope by now you are rediscovering your tool and enjoying the hope and excitement because your pouch still works.

Recipes for Day 4

Baked Halibut with Herbs

Ingredients:

2 6-oz halibut steaks or fillets
1/4 cup dry white wine or low sodium chicken stock
1 lemon, zested and juiced
3 medium cloves garlic, pressed
2 tablespoons capers
2 tablespoons chopped fresh parsley
1 tablespoons chopped fresh tarragon
1 tablespoons chopped fresh chives
salt and pepper to taste

Directions:
Preheat oven to 450. Place the fish in a baking dish just large enough to hold them, and add remaining ingredients. Cover, and bake until done, about 15 minutes; don't overcook. Serve at once, pouring the pan juices over the fish.

Halibut is 40 calories per ounce and 7 grams of protein per ounce. It is rich in tryptophan, selenium, vitamin B3 (niacin), phosphorus and magnesium.

Herbed Scallops

Ingredients:
5 oz. scallops
1/2 clove minced garlic
1/2 tablespoon butter or margarine
2 tablespoons minced onion
1 scallion minced
1 teaspoon minced fresh parsley
1 tablespoon lemon juice
salt and pepper to taste
pinch dried tarragon

Directions:
Saute onion, garlic and scallion in butter. Add scallops, salt and pepper. Add herbs. Cook 5 minutes or until scallops are opaque. Do not over cook. Add lemon juice. Serve warm. Enjoy!
Serves two. Per serving: 88 calories, 12 grams protein, 3 grams fat (2 saturated) and 2 grams carbohydrate.

Mediterranean Turkey Patties

Ingredients:
2 1/4 lbs. ground turkey
1/2 cup finely minced yellow onion
3 tablespoons fresh minced cilantro
1 large clove garlic, minced
4 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon coarse salt
1 teaspoon freshly ground pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
2 tablespoons extra virgin olive oil

Combine all ingredients, except olive oil, in a large bowl until well blended (can be refrigerated in a covered container for several hours or overnight). Form the turkey mixture into 6 patties. Heat a large skillet over medium-high heat. Add the olive oil and swirl the pan to coat the bottom evenly. Add the turkey patties and saute for 4-5 minutes on each side. To serve, place a turkey patty on each of six dinner plates and top with a dollop of Greek Yogurt and Cucumber Dip, if desired.

Serves six. Per serving: 298 calories, 30 grams protein, 19 grams fat (4 saturated) and 1 gram carbohydrate.

Cajun Shrimp

This is an easy recipe. You can substitute a ready-made Cajun spice blend for the custom spice blend here. Use 2-3 tablespoons of a ready-made blend, but be aware of increased sodium content and MSGs.

Ingredients:
1 1/2 pounds large shrimp, peeled and deveined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon ground red pepper (1/4 to 1/2 teaspoons)
1 tablespoon vegetable oil

Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium-high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done.

Per 5 ounce serving: 215 calories, 35 grams protein, 6 grams fat and 2 grams carbohydrate. Rich inVitamin B12, zinc and Niacin.

Salisbury Steak

We provide three ground meat options to suit your personal taste.

Ingredients:

1 pound ground meat of your choice
1/3 cup dry breadcrumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 egg
1 large onion, sliced
1 can (10 1/2 ounces) condensed beef broth
1 can (4 ounces) mushrooms, drained
2 tablespoons cold water
2 teaspoons cornstarch

Directions
Mix ground beef, breadcrumbs, salt, pepper and egg: shape into 4 oval patties, each about 3/4 inch thick. Cook patties in 10-inch skillet over medium heat, turning occasionally until brown, about 10 minutes. Drain excess fat from skillet. Add onion, broth and mushrooms. Heat to boiling: reduce heat. Cover and simmer about 10 minutes.

Remove patties to a plate, tent with foil to keep warm. Heat onion mixture to boiling. In a small bowl whisk together water and cornstarch. Stir into onion mixture whisking to prevent lumps. Bring to a boil and continue whisking for 1 minute as mixture thickens. Serve sauce over meat patties.

Per serving using extra lean ground beef: 321 calories, 27 grams protein, 21 grams fat (8 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using lean ground pork: 354 calories, 24 grams protein, 25 grams fat (9 saturated), 6 grams carbohydrate and 1 gram dietary fiber.

Per serving using ground turkey: 225 calories, 25 grams protein, 11 grams fat (3 saturated), 6 grams carbohydrate and 1 gram dietary fiber.