day 5 Friday

Friday
Breakfast:
Cinnamon Oat-Bran Crunch
Combine three-quarter cup oat bran flakes with one cup fat-free milk, two tablespoons ground flaxseed and half teaspoon cinnamon.
Total ORAC points = 4,300

Snack:
Endive dipped into quarter cup salsa mixed with two tablespoons chopped avocado
One cup green tea
Total ORAC points = 5,200

Lunch:
Spinach Tofu Feta Salad with Lemon Dressing
One and a half cups baby spinach salad mixed with three plum tomatoes sliced and quarter cup chopped red onions. Add four ounces firm tofu (cubed or sliced) and one ounce reduced-fat feta cheese crumbled. Dress with one tablespoon lemon juice and salt and pepper to taste.
Total ORAC points = 3,900

Snack:
One sliced pear and eight walnuts. Top pear with quarter teaspoon cinnamon.
One cup green tea
Total ORAC points = 10,900

Dinner:
Flank Steak with Chimichurri Sauce and Mashed Cauliflower
Total ORAC points = 1,900

Eight cups of lemon water with one ounce of lemon juice per cup
Total ORAC points = 3,200

Total ORAC points for Friday: 29,400

((recipe))
Steak and Chimichuri
Ingredients:
4 oz. flank steak
1?8 teaspoon ancho chile powder
1?8 teaspoon sea salt
1?4 teaspoon freshly ground black pepper, divided
1 teaspoon minced garlic
1 teaspoon freshly squeezed lemon juice
1 teaspoon red wine vinegar
2 teaspoons extra virgin olive oil
1?8 teaspoon ground cumin
2 teaspoons finely chopped mint
2 teaspoons finely chopped cilantro
2 teaspoons finely chopped flat-leaf parsley



Instructions:
1. Line a broiler rack with foil and place it about four inches from the heat. Preheat the broiler.
2. Rub the flank steak on both sides with the chile powder, salt and 1?8 teaspoon of the black pepper. Let stand five to 10 minutes.
3. Using a fork, combine the garlic, lemon juice, vinegar, oil and cumin in a small bowl.
4. Add the mint, cilantro and parsley, the remaining 1?8 teaspoon black pepper and a dash of salt.
5. Stir until very well combined.
6. Set the sauce aside to let the flavors meld.
7. Place the steak on the prepared rack and broil about four minutes per side.
8. Stir and spoon the reserved herb mixture over the steak and serve immediately with the cauliflower.

Mashed Cauliflower
Ingredients:
1 cup hot cooked cauliflower florets
1?4 cup fat-free milk, at room temperature
1?4 teaspoon thinly-sliced chives
1?4 teaspoon garlic powder

Instructions:
1. Place the cauliflower in a blender or a mini food processor fitted with a metal blade.
2. Combine the milk, chives and garlic powder in a small bowl.
3. Add the milk mixture to the blender and puree about 15 seconds, scraping down the sides with a small spatula halfway through. Season to taste with salt and freshly ground black pepper.

Makes one serving.

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