The Romancing The Bee Diet – Day 13 – Buffalo Chicken Tenders

chickentender

These are just as good as the real thing!  The honey mellows out the overwhelming vinegar taste of the hot sauce.

I’ve lost five pounds!!

Yield: 6 servings

Ingredients

3 pounds skinless, boneless chicken tenders

1 1/2 cups Frank’s RedHot sauce

Tabasco Sauce to taste

4 tablespoons unsalted butter

2 tablespoons honey

celery

blue cheese crumbles

Directions

Heat oven to 400 degrees F.  Line a rimmed baking sheet with foil and place chicken tenders on it. Bake until just done, 10-12 minutes. Do not overcook.

Meanwhile, combine the hot sauce, butter and honey in a medium pot over medium heat until the butter melts. Add Tabasco as desired for hotter sauce. Continue to cook, stirring, until the sauce thickens slightly, about 10 minutes.

After the chicken is done, remove from oven and brush generously with sauce on both sides.  Serve with celery sticks and 2 tablespoons blue cheese crumbles.

The Romancing The Bee Diet – Day Two – Grilled Tuna Salad With Avocado and Honey

Fat bee

The Diet is going well!  I haven’t felt a bit deprived and I’ve already lost a pound! I’m pretty sure I could live on Broiled Grapefruit with Honey and Cinnamon.  🙂

I don’t want to get bored, though, so here is another delicious Romancing The Bee Diet recipe. Enjoy!!

Grilled tuna salad

Yield:  2-4 servings

Ingredients

1 pound very fresh tuna steak, 1-inch thick

2 tablespoons olive oil

2 1/2 teaspoons kosher salt, plus extra for sprinkling

1/2 teaspoon freshly ground black pepper, plus extra for sprinkling

Grated zest of 1 lime

3 tablespoons freshly squeezed lime juice

1/2 teaspoon wasabi powder

1 teaspoon soy sauce

1 teaspoon honey

5 dashes Tabasco sauce

1 minced scallion, white and green parts

1 firm, ripe Haas avocado, medium and diced

1/8 cup finely diced red onion

Directions

Brush a heated grill pan with oil. Brush both sides of the tuna with olive oil and sprinkle generously with salt and pepper. Cook the tuna for about 2 1/2 minutes on each side. Remove to a plate. The tuna will be cooked on the outside and raw inside. Allow to cool slightly and cut it into medium-diced pieces.

In a small bowl, whisk together the olive oil, lime zest, lime juice, wasabi powder, honey, soy sauce, Tabasco, 2 1/2 teaspoons kosher salt, and 1/2 teaspoon pepper. Add the sauce to the tuna, add the scallion, avocados, and red onion, and mix well. The sauce will “cook” the raw parts of the tuna after it sits for a few minutes.

The Romancing The Bee Diet – The Essentials

Fat bee

Okay, here is the diet I made up.  I’m no expert, but I’ve been on just about every diet there is with varying levels of success. I know what works for me and what doesn’t.

All of the foods allowed on the Romancing The Bee Diet (“RTBD”) are low (below 55) on the Glycemic Index (GI).

The GI is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A GI of 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.

For me, a food with a low GI keeps me satisfied longer and naturally suppresses my appetite. The variety of foods allowed enables me to still cook creatively!

Foods allowed on the RTBD are listed below. If it’s not on the list, I’m not going to eat it!!

Lean meats such as beef, skinless chicken, lamb, pork loin and veal – 8 ounces per day, OR

Any type of seafood without breading or batter – 8 ounces per day, OR

Three eggs per day (3 ounces), OR

Any combination of the above, not to exceed a total of 8 ounces of protein per day.

One grapefruit per day

One lemon per day

Apples or pears – two per day, total.

Non-starchy vegetables such as spinach, asparagus, broccoli, cauliflower, brussels sprouts, mushrooms, cabbage, salad greens, winter greens, onions, and garlic. (unlimited)

1 avocado per day

2 tablespoons raw honey

2 tablespoons olive oil or butter (not light) or mayonnaise made with olive oil (not light), or a combination of these, not to exceed two tablespoons total.

2 tablespoons bleu cheese or parmesan cheese

Unlimited – Tea, diet soda, water, Vinegar, Tabasco, salt, pepper, fresh and dried spices and Dijon Mustard.

1 five ounce glass of wine per day, preferably red. (May be used in cooking)

EATING BREAKFAST IS ABSOLUTELY REQUIRED!

That’s it.  No counting of calories or carbs or points.  I’m hopeful that the small amounts of “naughty” foods will keep me from feeling deprived, while still allowing me to lose 2-3 pounds per week.

Holidays With Honey – Honey Guacamole

guacamole

Guacamole is so festive, all green and red!  This will be gone in minutes…

Yield:  3 cups

Ingredients

4 ripe Haas avocados

3 tablespoons freshly squeezed lemon juice (1 lemon)

1 tablespoon honey

1 tablespoon chopped cilantro

8 dashes hot sauce (recommended: Tabasco)

1/2 cup small-diced red onion (1 small onion)

1 large garlic clove, minced

1 teaspoon kosher salt

1 teaspoon freshly ground black pepper

2 Roma tomatoes, seeded, and small-diced

Directions

Cut the avocados in half, remove the pits, and scoop the flesh out of their shells into a large bowl.  Immediately add the lemon juice, honey, hot sauce, onion, garlic, salt, and pepper and toss well. Using a sharp knife, slice through the avocados in the bowl until they are finely diced. Add the chopped cilantro and diced tomatoes. Mix well and taste for salt and pepper.

Fresh Corn Pudding With Honey

Corn pudding is a custard, and honey is a wonderful addition. This is one of my favorite meals in the summer.

Fill a large pot with water and bring it to a boil. Drop the corn into the boiling water and cook for 5 minutes. Drain, and rinse the corn under cold water. When it is fully cooled, cut the kernels from the cob and set aside.

Preheat the oven to 350°F.

3 ears fresh corn
5 slices bacon, coarsely chopped
1 cup chopped leeks
1/3 cup diced red bell pepper
2 cups heavy or whipping cream
3 egg yolks
1 tablespoon honey
1/2 teaspoon dry mustard
1/4 teaspoon Worcestershire sauce
Dash of Tabasco sauce
Salt and freshly ground black pepper, to taste
1 tablespoon chopped fresh Italian (flat-leaf) parsley

Sauté the bacon in a small skillet over medium heat until crisp. Remove it from the skillet and drain on paper towels. Add the leeks and red pepper to the skillet and sauté over medium heat for 5 minutes. Remove them from the skillet and set aside.

Combine the reserved corn with the cooked bacon, leeks, and red pepper in a bowl. Mix well, and then scatter over the bottom of a 6 x 4-inch baking dish.

Whisk together the cream, egg yolks, mustard, honey, Worcestershire, Tabasco, salt and pepper, and parsley. Pour this into the baking dish and bake for 45 minutes. Serve immediately.

Honey Barbecued Oysters

One of my college friends raises both bees and oysters at his home on the Chesapeake Bay. This recipe is for him!

Ingredients

1 cup ketchup

1/4 cup Worcestershire sauce

3 cloves garlic, crushed

2 Tbs. honey

2 Tbs. freshly squeezed lemon juice

Dash of Tabasco sauce

2 dozen small or medium oysters

Rock salt

Make the Sauce

In a medium bowl, combine all the ingredients (except the oysters) and stir to blend.  Cover and let sit for at least one hour.  Sauce can be made up to 2 days ahead.

Prep the grill and the oysters

Prepare a medium hot fire in a charcoal grill. Pour rock salt on a rimmed platter. Shuck the oysters, removing the flat top shell and loosening the oyster from the bottom shell; leave the oyster in the shell, reserving as much liquor as you can in the shell. Nestle the oysters in the rock salt to keep from tipping.  Cover loosely with clean kitchen towel until fire is ready.

When the fire has died down and the coals are covered in a fine coat of ash, spread the coals out evenly over the bottom of the grill. Place the oysters on the center of the grill and spoon 1 Tbs of sauce onto each oyster. Cover grill and cook for 3 to 5 minutes, or until the liquor and sauce are just bubbling. Take care not to overcook.  Serve immediately on a rock salt lined platter.

Derby Week Recipes – Beef Tenderloin With Henry Bain Sauce

This is another beloved entree at Derby time. Leftovers are almost better than the main course!

Beef Tenderloin

· 2 to 2-1/2 pounds beef tenderloin
· 1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
· 2 teaspoons minced fresh garlic
· 1 teaspoon salt
· 1/2 teaspoon freshly ground black pepper
· 1 or 2 tablespoons olive oil

Remove the meat from the refrigerator an hour before cooking.

Heat the oven to 500 degrees. Combine thyme, garlic, salt and pepper. Brush the meat with olive oil. Rub the seasoning mixture all over the meat. Place on a roasting pan, put the pan in the oven, shut the door and immediately reduce heat to 400 degrees.

Roast the beef 30 minutes and read its internal temperature. At 125 degrees, its center will be red and slightly warm. At 135, the center will be pink.

Remove from oven, drape loosely with a piece of foil and let the meat stand at least 10 minutes before trying to carve it. (Its internal temperature will rise a few degrees on standing.) Slice as desired for serving.

Serves at least 8.

Henry Bain Sauce.

Henry Bain sauce is a sweet-sour-spicy beef sauce invented by a maitre d’ at Louisville’s exclusive Pendennis Club in the early 20th century.

· 1 (17-ounce) jar Major Grey’s chutney
· 1/2 of 9-ounce jar imported pickled walnuts (optional)
· 1 (14-ounce) bottle ketchup
· 1 (11-ounce) bottle A-1 Steak Sauce
· 1 (10-ounce) bottle Worcestershire sauce
· 1 (12-ounce) bottle chili sauce
· Tabasco, to taste

Put the chutney and walnuts, if using, in a blender and chop fine or puree as you prefer (you’ll need to stop and stir). Combine with other ingredients and season to taste with Tabasco.

Makes 4 pints.

Serve with hot or cold roast beef. Spread on beef sandwiches, serve with pot roast, etc. Also good served with cream cheese as a cracker spread.