The Beauty Diet
Page 19
Per serving: 314 calories; 12 g protein; 58 g carbohydrates; 7 g fiber; 26 g sugars; 7 g fat; 2.4 g saturated fat; 0 trans fat; 11 mg cholesterol; 396 mg sodium; 186 mg calcium; 0.02 g omega-3 fats; 137 IU vitamin A; 3 mg vitamin C; 0.1 mg vitamin E; 2 mg iron; 1 mg zinc
The Beauty Diet Lunches
ANYTIME THANKSGIVING SALAD
Sage Vinaigrette
¼ cup white wine vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon chopped fresh sage
2 tablespoons extra virgin olive oil
Salad
12 ounces roasted turkey breast, diced
¼ cup dried cranberries
¼ cup toasted chopped pecans
8 cups baby spinach
Make the vinaigrette by whisking together all the ingredients except the oil until well combined. Slowly whisk in the oil until incorporated. Set aside.
In a large bowl, combine all the salad ingredients. Pour the dressing over the salad and toss well to coat.
Yield: 4 servings (about 2 cups each)
Per serving: 268 calories; 27 g protein; 12 g carbohydrates; 3.4 g fiber; 5 g sugars; 12.6 g fat; 1.6 g saturated fat; 0 trans fat; 70 mg cholesterol; 242 mg sodium; 53 mg calcium; 0.13 g omega-3 fats; 1,729 IU vitamin A; 7 mg vitamin C; 1.1 mg vitamin E; 3.1 mg iron; 2 mg zinc
ARTICHOKE BRUSCHETTA SALAD
3 slices whole wheat bread
1 large clove garlic, cut in half
1 6-ounce jar marinated artichoke hearts, drained
2 medium tomatoes, diced
1 10.5-ounce can white beans, drained and rinsed
1 small red onion, thinly sliced
8 ounces roasted turkey breast, diced
8 cups mesclun
¼ cup fresh lemon juice
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons extra virgin olive oil
Preheat the oven to 400°F. Place the bread on a baking sheet and toast in the oven until lightly browned and crisped, 10 minutes. Immediately rub with the garlic clove while hot and then set aside to cool and crisp further.
In a large bowl, mix the artichoke hearts, diced tomatoes, white beans, red onion, diced turkey, and greens. Add the lemon juice, salt, and pepper and toss to combine well. Cut the garlic croutons into 1- to 2-inch cubes and add to the bowl. Drizzle the olive oil into the bowl and give everything one final toss.
Yield: 4 servings (2 generous cups each)
Per serving: 338 calories; 28 g protein; 36 g carbohydrates; 9 g fiber; 5 g sugars; 10.5 g fat; 1.4 g saturated fat; 0 trans fat; 47 mg cholesterol; 713 mg sodium; 150 mg calcium; 0.1 g omega-3 fats; 1,645 IU vitamin A; 28 mg vitamin C; 2 mg vitamin E; 5 mg iron; 3 mg zinc
BAKED CRAB CAKE PITA SANDWICHES WITH SPICY YOGURT SAUCE
Crab Cakes
½ pound lump crabmeat, picked over for shells
1 egg
1 tablespoon Dijon mustard
½ teaspoon hot sauce, such as Frank's RedHot sauce
2 teaspoons fresh lemon juice
2 tablespoons chopped fresh parsley leaves
2 tablespoons chopped scallion
½ cup panko, plus cup for dredging
¼ teaspoon kosher salt
½ teaspoon freshly ground black pepper
Spicy Yogurt Sauce
¼ cup low-fat plain yogurt
1 teaspoon fresh lemon juice
½ teaspoon hot sauce, such as Frank's RedHot sauce
1 tablespoon chopped fresh parsley
Sandwiches
4 romaine leaves, chopped coarse
2 medium tomatoes, sliced ¼ inch thick
4 whole wheat pita pockets
Preheat the oven to 450° and line a baking sheet with aluminum foil. In a medium bowl, combine the crab, egg, mustard, hot sauce, lemon juice, parsley, scallion, ½ cup panko, ¼ teaspoon salt, and ½ teaspoon freshly ground black pepper. Form into 4 equal patties and coat in the cup panko on both sides. Place on the prepared baking sheet and bake for 15–20 minutes or until heated through and lightly browned. Let cool slightly.
Meanwhile, in a small bowl, combine all the ingredients for the spicy yogurt sauce. To assemble, divide chopped lettuce and sliced tomato equally among the pita pockets. Top with 1 crab cake and a heaping tablespoon yogurt sauce.
Yield: 4 servings (1 sandwich each)
Per serving: 324 calories; 23 g protein; 50 g carbohydrates; 7 g fiber; 4 g sugars; 5 g fat; 1 g saturated fat; 0 trans fat; 110 mg cholesterol; 836 mg sodium; 126 mg calcium; 0.3 g omega-3 fats; 1,568 IU vitamin A; 20 mg vitamin C; 2 mg vitamin E; 3.5 mg iron; 4 mg zinc
CALIFORNIA TURKEY BURGER WITH CREAMY AVOCADO YOGURT SPREAD
1 pound ground turkey
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon chili powder
2 tablespoons barbecue sauce
1 ripe avocado
2 tablespoons low-fat plain yogurt
4 whole wheat hamburger buns
4 romaine lettuce leaves
¼ cup thinly sliced red onion
Preheat the broiler and line a baking sheet with aluminum foil. Gently mix the ground turkey, ¼ teaspoon of the salt, the pepper, and the chili powder in a medium bowl until well combined and divide into four equal patties. Place on the prepared baking sheet and brush with barbecue sauce. Place under the broiler and cook for 5–7 minutes on each side or until just cooked through. Meanwhile, peel, pit, and mash the avocado with the yogurt and the remaining ¼ teaspoon salt. Assemble the burgers by lightly toasting the buns and place the lettuce and onion on the bottom bun, top with 1 burger patty, avocado spread, and the top bun.
Yield: 4 servings (1 burger each)
Per serving: 398 calories; 27 g protein; 30 g carbohydrates; 7 g fiber; 7 g sugars; 19 g fat; 4 g saturated fat; 0 trans fat; 82 mg cholesterol; 632 mg sodium; 93 mg calcium; 0.3 g omega-3 fats; 715 IU vitamin A; 7 mg vitamin C; 2 mg vitamin E; 3 mg iron; 3.6 mg zinc
CHICKEN, ARTICHOKE, CHERRY TOMATO, AND MOZZARELLA PASTA TOSS
8 ounces dried penne pasta
Nonstick cooking spray
1 pound boneless, skinless chicken breasts
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon hot red pepper flakes
1 cup grape tomatoes, halved
1 6-ounce jar marinated artichoke hearts, drained well
4 ounces fresh mozzarella cheese, cubed
1 tablespoon white wine vinegar
2 tablespoons chopped fresh chives
Preheat the broiler. Bring a large pot of water to a boil and cook the pasta according to the package directions; drain well and keep warm. Meanwhile, spray a foil-lined baking sheet with nonstick cooking spray and lay the chicken on top. Season with ¼ teaspoon of the salt, the pepper, and the hot red pepper flakes. Broil until just cooked through, 8–10 minutes. Let cool slightly, dice, and combine in a large bowl with the cooked pasta, tomatoes, artichoke hearts, mozzarella, remaining ¼ teaspoon salt, vinegar, and chives.
Yield: 4 servings (about 2 cups each)
Per serving: 441 calories; 36.5 g protein; 48 g carbohydrates; 4 g fiber; 3 g sugars; 12 g fat; 4.6 g saturated fat; 0 trans fat; 85 mg cholesterol; 402 mg sodium; 143 mg calcium; 0.1 g omega-3 fats; 640 IU vitamin A; 9 mg vitamin C; 0.5 mg vitamin E; 3.2 mg iron; 2 mg zinc
CHICKEN TORTILLA SOUP WITH SPINACH
1 tablespoon extra virgin olive oil
1 cup chopped onion
1 jalapeño chile, seeded and minced
1 teaspoon cumin seeds
1 14.5-ounce can low-sodium chicken broth
1 cup water
1 pound boneless, skinless chicken breast
1 14.5-ounce can white hominy, drained
2 cups baby spinach
1 to 2 tablespoons fresh lime juice, to taste
2 tablespoons chopped fresh cilantro
2 cups crushed baked tortilla chips for garnish
Heat the olive oil in a large saucepan over medium-high heat. Add the onion, jalapeño, and cumin and sauté until the onion is tender, 3–5 minutes. Add the chicken broth and water and bring to a simmer. Add the chicken and simmer until just cooked through, 10 minutes. Remove the chicken and cool slightly; shred. Meanwhile, add the hominy and baby spinach and cook until the hominy is warmed through and the spinach is wilted. Add the shredded chicken back to the pot and season with lime juice and cilantro. Garnish each bowl with ½ cup of the tortilla chips.
Yield: 4 servings (1¼ cups soup and ½ cup tortilla chips each)
Per serving: 387 calories; 33 g protein; 38 g carbohydrates; 4.5 g fiber; 3 g sugars; 11 g fat; 2 g saturated fat; 0 trans fat; 66 mg cholesterol; 563 mg sodium; 101 mg calcium; 0.1 g omega-3 fats; 1,295 IU vitamin A; 12 mg vitamin C; 2 mg vitamin E; 3 mg iron; 2.2 mg zinc
CURRY CHICKEN SALAD OVER BABY SPINACH
1½ pounds thinly sliced boneless, skinless chicken breast
½ cup plus 2 tablespoons nonfat plain yogurt
1¼ teaspoons curry powder
1 teaspoon salt
¼ teaspoon cayenne
¼ cup white wine vinegar
cup finely diced apple
cup finely diced celery
½ cup finely diced sweet onion
8 cups baby spinach
Place the oven rack about 6 inches from the broiler and preheat the broiler. Line a baking sheet with aluminum foil and set aside. In a small bowl, combine the chicken, 2 tablespoons of the yogurt, ½ teaspoon of the curry powder, ½ teaspoon of the salt, the cayenne, and 2 tablespoons of the white wine vinegar. Marinate at room temperature for 10 minutes. Lay on the prepared baking sheet in a single layer and place under the broiler for about 4 minutes per side or until just cooked through. Let cool slightly and then dice. Combine the cooked chicken with the apple, celery, and onion. In a small bowl, stir together the remaining ½ cup yogurt, ¾ teaspoon curry powder, ½ teaspoon salt, and 2 tablespoons white wine vinegar. Pour the dressing over the chicken mixture, toss well, and serve over baby spinach.
Yield: 4 servings (1 cup chicken salad and 2 cups spinach each)
Per serving: 230 calories; 38 g protein; 10 g carbohydrates; 2 g fiber; 5 g sugars; 4 g fat; 1 g saturated fat; 0 trans fat; 95 mg cholesterol; 740 mg sodium; 127 mg calcium; 0.1 g omega-3 fats; 4,880 IU vitamin A; 18 mg vitamin C; 2 mg vitamin E; 3 mg iron; 1.5 mg zinc
FIRE-ROASTED TOMATO SOUP
1½ pounds plum tomatoes
1 small onion, peeled and cut into 6 wedges
2 cloves garlic
1 tablespoon extra virgin olive oil
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 teaspoons thyme leaves
1 14.5-ounce can vegetable broth
Preheat the broiler. Core and halve the tomatoes and place in a bowl with the onion and garlic. Toss with the oil, salt, and pepper. Place on a baking sheet and broil until softened and charred, 12–15 minutes. Let cool slightly; then place in a blender with the thyme leaves and puree until slightly chunky. Pour into a saucepan, add the broth, and bring to a boil. Simmer until thickened, 25 minutes.
Yield: 4 servings (about 1¼ cups each)
Per serving: 80 calories; 2 g protein; 11 g carbohydrates; 3 g fiber; 6 g sugars; 4 g fat; 0.5 g saturated fat; 0 trans fat; 0 cholesterol; 190 mg sodium; 35 mg calcium; 0.03 g omega-3 fats; 1,309 IU vitamin A; 23 mg vitamin C; 1.3 mg vitamin E; 1 mg iron; 0.3 mg zinc
FRESH AND FRUITY SHRIMP SALAD WITH YOGURT DRESSING
1 lemon
½ teaspoon kosher salt
1 pound peeled and deveined jumbo shrimp (21–25 count)
1 cup diced mango
1 cup sliced strawberries
1 cup sliced seedless cucumber
8 cups mesclun greens
¼ cup low-fat plain yogurt
1 tablespoon apple cider vinegar
1 tablespoon minced shallot
2 teaspoons poppy seeds
Bring a large pot of water to a boil. Halve the lemon, squeeze the juice into the water, and add the whole lemon halves and ¼ teaspoon of the salt. Add the shrimp and simmer until just cooked through, 5 minutes. Drain well, cool, and set aside. In a large bowl, combine the mango, strawberries, cucumber, and greens. Add the shrimp. In a small bowl, stir together the yogurt, vinegar, shallot, poppy seeds, and remaining ¼ teaspoon salt. Pour over the salad and toss well.
Yield: 4 servings (about 2 cups each)
Per serving: 166 calories; 21 g protein; 16 g carbohydrates; 3.3 g fiber; 10 g sugars; 2.2 g fat; 0.6 g saturated fat; 0 trans fat; 169 mg cholesterol; 220 mg sodium; 142 mg calcium; 0.3 g omega-3 fats; 1,599 IU vitamin A; 46 mg vitamin C; 2 mg vitamin E; 4 mg iron; 2 mg zinc
GINGER TERIYAKI SALMON BURGER
1½ pounds skinless wild salmon
1 1-inch piece fresh ginger, grated
2 cloves garlic, grated
2 scallions, chopped
1 tablespoon teriyaki sauce
1 tablespoon hoisin sauce
2 egg whites
1½ tablespoons extra virgin olive oil
4 whole wheat hamburger buns, toasted
4 slices tomato
4 lettuce leaves
Finely chop the salmon until slightly chunky or pulse 3–5 times in a food processor and place in a medium bowl. Add the ginger, garlic, scallions, teriyaki sauce, hoisin sauce, and egg whites. Mix well. Heat the oil in a large skillet over medium-high heat. Form 4 patties and place in the hot oil. Cook, without pressing down, until well browned, 5 minutes. Flip and continue to cook until the patties are just cooked through, 5 minutes. Top each hamburger bun with tomato, lettuce, and 1 salmon patty.
Yield: 4 servings (1 burger each)
Per serving: 469 calories; 45 g protein; 27 g carbohydrates; 4 g fiber; 6 g sugars; 19 g fat; 3 g saturated fat; 0 trans fat; 107 mg cholesterol; 560 mg sodium; 86 mg calcium; 3.5 g omega-3 fats; 1,048 IU vitamin A; 6 mg vitamin C; 3 mg vitamin E; 3 mg iron; 2.2 mg zinc
GREEK TUNA AND SPINACH SALAD WITH YOGURT DILL DRESSING
Yogurt Dill Dressing
¼ cup low-fat plain yogurt
1 tablespoon apple cider vinegar
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 tablespoons chopped fresh dill
Salad
1 6-ounce can solid light tuna in olive oil, drained
1 10.5-ounce can chickpeas, drained
¼ cup garlic-stuffed olives, roughly chopped
1 7.5-ounce jar roasted red peppers, drained and sliced
1 cup sliced seedless cucumber
cup crumbled feta
6 cups baby spinach
Combine all the dressing ingredients in a small bowl and mix well. Set aside. In a large bowl, combine all the salad ingredients and toss well with dressing
Yield: 4 servings (2 cups dressed salad each)
Per serving: 224 calories; 16 g protein; 22 g carbohydrates; 5 g fiber; 3.5 g sugars; 8 g fat; 3 g saturated fat; 0 trans fat; 32 mg cholesterol; 899 mg sodium; 169 mg calcium; 0.2 g omega-3 fats; 3,596 IU vitamin A; 41 mg vitamin C; 1.1 mg vitamin E; 3 mg iron; 2 mg zinc
GRILLED CHICKEN SALAD WITH BLUEBERRIES OVER SPINACH IN A HONEY BALSAMIC DRESSING
Dressing
1 tablespoon honey
1 tablespoon Dijon mustard
¼ teaspoon kosher salt
1 tablespoon balsamic vinegar
1 tablespoon extra virgin olive oil
Salad
1 pound thinly sliced boneless, skinless chicken breasts
¼ teaspoon kosher salt
1 tablespoon fresh lemon juice
8 cups baby spinach
1 cup blueberries
1 cup sliced cucumber
2 tablespoons chopped fresh chives
Preheat a grill for cooking over direct heat or heat a grill pan over medium-high heat. Prepare the dressing by
whisking the honey, Dijon mustard, salt, and balsamic vinegar in a small bowl until well combined. Continue to whisk while drizzling in the oil until combined. Set aside. Season the chicken with salt and lemon juice and grill until just cooked through, 3–5 minutes on each side. Let cool slightly and slice. Top the spinach with blueberries, cucumber, sliced chicken, chopped chives, and dressing. Toss well.
Yield: 4 servings (about 2½ cups each)
Per serving: 214 calories; 25 g protein; 14 g carbohydrates; 2 g fiber; 9 g sugars; 6.5 g fat; 1 g saturated fat; 0 trans fat; 62 mg cholesterol; 429 mg sodium; 68 mg calcium; 0.2 g omega-3 fats; 4,629 IU vitamin A; 21 mg vitamin C; 2 mg vitamin E; 2.3 mg iron; 1.1 mg zinc
GRILLED CHICKEN SANDWICH WITH WALNUT BASIL PESTO AND MOZZARELLA
Pesto
1½ cups packed fresh basil leaves
1 small clove garlic
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
2 tablespoons chopped walnuts
Sandwich
Nonstick cooking spray
1 pound thinly sliced boneless, skinless chicken breast
8 slices whole grain bread
4 ounces part-skim mozzarella cheese, sliced
In the bowl of a small food processor, combine the basil, garlic, half of the salt and pepper, and the oil and pulse until chopped and combined. Add the walnuts and pulse 3–5 times, until the nuts are incorporated but the mixture is still chunky. Set aside.
Heat a grill for cooking over direct heat or a grill pan sprayed with nonstick cooking spray over medium-high heat. Season the chicken with the remaining salt and pepper and grill for 4–6 minutes on each side or until just cooked through. Toast the bread and assemble the sandwiches. Top one slice of bread with chicken, pesto, mozzarella, and then a second piece of bread. Repeat to make 4 sandwiches.
Yield: 4 servings (1 sandwich each)
Per serving: 423 calories; 40 g protein; 29 g carbohydrates; 6 g fiber; 3 g sugars; 16 g fat; 5.5 g saturated fat; 0 trans fat; 78 mg cholesterol; 738 mg sodium; 322 mg calcium; 0.5 g omega-3 fats; 1,283 IU vitamin A; 4 mg vitamin C; 1 mg vitamin E; 3.2 mg iron; 3 mg zinc
HAM, ZUCCHINI, RED ONION, SPINACH, AND RICOTTA PANINI
Nonstick cooking spray
1 zucchini, halved crosswise and sliced lengthwise
¼ inch thick
8 slices whole wheat bread
¾ cup part-skim ricotta cheese
1 cup thinly sliced red onion