by Lisa Drayer
1 14.5-ounce can low-sodium fat-free chicken broth
1 quart water
¾ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 tablespoons chopped fresh chives for garnish
¼ cup low-fat plain yogurt for garnish
Heat the oil in a large saucepan until hot but not smoking. Add the leeks and cook until softened, 5 minutes. Add the sweet potatoes and thyme and cook until the sweet potatoes turn bright orange and begin to soften, about 8–10 minutes. Add the broth and water and bring to a simmer. Cook for 20 minutes or until the potatoes are very soft. Remove from the heat and puree with a hand blender. Return to a simmer, season with salt and pepper, and cook until slightly thickened, 5 minutes. Garnish with chives and a dollop of yogurt.
Yield: 4 servings (1½ cups each)
Per serving: 190 calories; 6 g protein; 34 g carbohydrates; 4.5 g fiber; 11 g sugars; 4 g fat; 0.7 g saturated fat; 0 trans fat; 1 mg cholesterol; 582 mg sodium; 109 mg calcium; 0.1 g omega-3 fats; 21,893 IU vitamin A; 25 mg vitamin C; 2.2 mg vitamin E; 2.4 mg iron; 0.5 mg zinc
TURKEY, APPLE, SPINACH, AND CARAMELIZED ONION PRESSED SANDWICH
1 teaspoon extra virgin olive oil
1 large sweet onion, thinly sliced
¼ teaspoon kosher salt
4 cups baby spinach
8 slices whole grain bread
1 pound deli sliced turkey breast
1 apple, thinly sliced
Nonstick cooking spray
Heat the oil in a medium nonstick skillet over medium heat. Add the onion and salt, stir well, and cover. Cook for 5 minutes, uncover, stir, and continue to cook until caramelized, about 10 minutes. Remove from the heat, stir in the spinach until lightly wilted, and place in a small bowl. Wipe out the skillet and set aside. Assemble the sandwiches: top 4 slices of bread with equal amounts of caramelized onions and spinach, turkey, and apple; top with a second slice of bread. Spray a large skillet with nonstick cooking spray set over medium-high heat and cook the sandwiches, pressing down, until golden on each side, 3–4 minutes.
Yield: 4 servings (1 sandwich each)
Per serving: 368 calories; 44 g protein; 37 g carbohydrates; 7 g fiber; 11 g sugars; 4.5 g fat; 0.9 g saturated fat; 0 trans fat; 94 mg cholesterol; 497 mg sodium; 121 mg calcium; 0.1 g omega-3 fats; 2,272 IU vitamin A; 12 mg vitamin C; 1 mg vitamin E; 4 mg iron; 3.3 mg zinc
The Beauty Diet Dinners
ASIAN CITRUS HALIBUT WITH BROWN RICE
Nonstick cooking spray
4 6-ounce skinless halibut fillets
½ teaspoon grated orange zest
½ teaspoon grated lemon zest
½ teaspoon grated lime zest
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 teaspoons extra virgin olive oil
1 clove garlic, sliced
1 tablespoon chopped fresh ginger
1 tablespoon low-sodium soy sauce
3 tablespoons fresh orange juice
2 tablespoons water
1 scallion, sliced
1 cup brown rice, cooked
Preheat the oven to 425°F and line a baking sheet with aluminum foil sprayed with nonstick cooking spray. Place the halibut, former skin side down, on the baking sheet. In a small dish, combine the three citrus zests with the salt and pepper and mix well. Divide among the halibut fillets, drizzle with the olive oil, and place in the oven. Roast until just cooked through, 10–12 minutes. Meanwhile, combine the garlic, ginger, soy sauce, orange juice, and water in a small skillet and bring to a simmer. Simmer until fragrant and slightly reduced, about 3 minutes. Remove from the heat and stir in scallion. Serve the halibut over the brown rice and top with a drizzle of the soy orange sauce.
Yield: 4 servings (6 ounces halibut, ¾ cup rice, and about
2 tablespoons sauce each)
Per serving: 395 calories; 42 g protein; 37 g carbohydrates; 3 g fiber; 1.5 g sugars; 7.8 g fat; 1.2 g saturated fat; 0 trans fat; 58 mg cholesterol; 439 mg sodium; 107 mg calcium; 0.8 g omega-3 fats; 316 IU vitamin A; 8 mg vitamin C; 2 mg vitamin E; 2.4 mg iron; 2 mg zinc
BRAISED CHICKEN WITH DRIED FRUIT OVER TOASTED WALNUT COUSCOUS
1½ pounds boneless, skinless chicken breasts
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
¼ cup pitted prunes, halved
¼ cup dried apricots, halved
¼ cup fresh orange juice
1 medium red onion, cut into 8 wedges
1 large clove garlic, sliced
1 14.5-ounce can fat-free chicken broth
¼ cup toasted chopped walnuts
3 cups cooked whole wheat couscous
¼ cup fresh parsley leaves, coarsely chopped
Season the chicken with half of the salt and pepper. Heat the olive oil in a deep skillet over medium-high heat and add the chicken breasts. Cook until well browned, about 3–5 minutes, flip, and brown the other side, another 3–5 minutes. Meanwhile, combine the prunes, apricots, and orange juice in a small bowl and microwave for 1½ minutes, until the fruit is softened and about half the liquid has been absorbed. Transfer the browned chicken to a plate, add the onion wedges and garlic to the skillet, and cook until lightly browned and softened, about 5 minutes. Add the plumped fruit and any remaining liquid and stir to scrap up any browned bits from the bottom of the skillet. Add the chicken stock, bring to a simmer, and cook until reduced by one-third. Add the chicken back and cook until it is cooked through and the liquid has reduced to a thickened sauce, 15 minutes. Meanwhile, stir the toasted walnuts into the couscous. When the chicken is cooked and the sauce has reduced, turn off the heat, stir in the parsley, and serve over the walnut couscous.
Yield: 4 servings (6 ounces chicken and ¾ cup couscous each)
Per serving: 442 calories; 46 g protein; 40 g carbohydrates; 6 g fiber; 10 g sugars; 11 g fat; 1.5 g saturated fat; 0 trans fat; 99 mg cholesterol; 582 mg sodium; 56 mg calcium; 0.7 g omega-3 fats; 803 IU vitamin A; 18 mg vitamin C; 1.1 mg vitamin E; 3 mg iron; 2 mg zinc
BROILED OYSTERS FLORENTINE WITH MIXED GREENS
Oysters
24 large oysters, such as bluepoint, shucked
1½ cups cooked chopped spinach, well drained
¼ cup sliced scallion
¾ cup fresh bread crumbs
¼ cup grated Parmesan cheese
¼ teaspoon kosher salt
1½ tablespoons extra virgin olive oil
Salad
8 cups mesclun
1½ cups thinly sliced fennel bulb
1 cup sliced mushrooms
3 tablespoons fresh lemon juice
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 tablespoon extra virgin olive oil
Preheat the broiler. Open the oysters and put them in their bottom shells on a baking sheet lined with aluminum foil. In a medium bowl, mix together the spinach, scallion, bread crumbs, Parmesan, and salt and divide evenly among the oysters. Drizzle with olive oil and place under the broiler. Broil for 3–5 minutes or until the oysters are just cooked through and the spinach mixture is lightly browned.
Meanwhile, in a large bowl, toss together the mesclun, fennel, mushrooms, lemon juice, salt, and pepper. Drizzle in the oil and toss again.
Yield: 4 servings (6 oysters and about 2 cups salad each)
Per serving: 234 calories; 12 g protein; 20 g carbohydrates; 5 g fiber; 2 g sugars; 12 g fat; 2.7 g saturated fat; 0 trans fat; 30 mg cholesterol; 642 mg sodium; 270 mg calcium; 0.6 g omega-3 fats; 8,252 IU vitamin A; 29 mg vitamin C; 3.3 mg vitamin E; 10 mg iron; 41 mg zinc
BUTTERMILK SCALLION SMASHED SWEET POTATOES
1 pound sweet potatoes, peeled and cut into 2-inch pieces
1 clove garlic, peeled
½ cup buttermilk
2 scallions, thinly sliced (¼ cup)
¾ teaspoon salt
¼ teas
poon freshly ground black pepper
1 tablespoon butter
Place the potatoes and garlic in a medium saucepan and cover with cold salted water. Bring to a boil, reduce the heat to a simmer, and cook until the potatoes are tender, 15 minutes. Drain well and add the buttermilk, scallions, salt, pepper, and butter. Mash with a fork until just slightly chunky.
Yield: 4 servings (½ cup each)
Per serving: 108 calories; 2.4 g protein; 18 g carbohydrates; 2.4 g fiber; 6.7 g sugars; 3.3 g fat; 2 g saturated fat; 0 trans fat; 9 mg cholesterol; 586 mg sodium; 66 mg calcium; 0.02 g omega-3 fats; 14,080 IU vitamin A; 13 mg vitamin C; 1 mg vitamin E; 1 mg iron; 0.34 mg zinc
EDAMAME SUCCOTASH
1 tablespoon vegetable oil
½ cup diced sweet onion
cup finely diced red bell pepper
1 jalapeño chile, seeded and diced
1 cup fresh or frozen corn kernels
1½ cups frozen shelled edamame, thawed
¼ cup water
½ teaspoon kosher salt
¼ teaspoon freshly ground pepper
1 teaspoon fresh thyme leaves, chopped
Heat the oil in a medium skillet over medium-high heat; add the onion and sauté until the onion is just beginning to soften, 3 minutes. Add the bell pepper, jalapeño, corn, and edamame. Cook, stirring often, until the peppers are softened and the corn and edamame are softened but still slightly firm, 10 minutes. Add the water, scraping the bottom of the pan, and the salt, pepper, and thyme. Cook until corn and beans are tender throughout and the liquid has cooked off, 5 minutes.
Yield: 4 servings (½ cup each)
Per serving: 218 calories; 14 g protein; 22 g carbohydrates; 6 g fiber; 4 g sugars; 10 g fat; 1 g saturated fat; 0 trans fat; 0 cholesterol; 264 mg sodium; 152 mg calcium; 0.7 g omega-3 fats; 654 IU vitamin A; 39 mg vitamin C; 1 mg vitamin E; 3 mg iron; 1.2 mg zinc
GARLIC HERB LOBSTER TAIL WITH SPINACH AND PEA RISOTTO
5 ounces spinach leaves
1 cup frozen peas, thawed
1 tablespoon butter
1 teaspoon kosher salt
½ teaspoon freshly ground pepper
3 cups water
2 tablespoons extra virgin olive oil
1 small onion, diced
2 large cloves garlic, chopped
¾ cup Arborio rice
cup white wine
1 14.5-ounce can fat-free chicken stock
2 pounds frozen lobster tails, thawed
2 tablespoons minced fresh herbs, such as rosemary, thyme, and parsley
2 tablespoons fresh lemon juice
Bring a large pot of water to a boil and add the spinach leaves. Cook for 1 minute or until deep green and wilted. Drain into a colander and run cold water over the spinach until cool. Squeeze as much liquid as possible out of the spinach and place in a blender. Add the peas, butter, ¼ teaspoon each of the salt and pepper, and as much water as needed to blend into a thick, smooth puree, up to 1 cup. Next, heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and half of the garlic. Sauté until the onion is translucent and tender, about 5 minutes. Add the rice and continue to cook until the rice is well coated and lightly toasted, about 2 minutes. Carefully add the wine and cook, scraping any brown bits from the bottom of the skillet, until evaporated, about 3–5 minutes. Combine the chicken stock and remaining 2 cups water in a small saucepan and warm. Begin adding the liquid to the rice in ½-cup intervals, making sure all the liquid is evaporated before adding more and stirring constantly. When the rice is tender, stir in the pea puree and season with ½ teaspoon of the remaining salt and the remaining ¼ teaspoon pepper. Set aside. Split the lobster tails and remove the meat in one piece. Heat the remaining 1 tablespoon olive oil in a medium skillet over medium-high heat and add the herbs and remaining clove of garlic. Sauté until fragrant, 1 minute, and then add the lobster. Sauté until just cooked through, 3 minutes, add the lemon juice and remaining ¼ teaspoon salt, and remove from the heat. Serve the lobster over the risotto.
Yield: 4 servings (8 ounces lobster and 1 cup risotto each)
Per serving: 424 calories; 35 g protein; 43 g carbohydrates; 3.4 g fiber; 3.5 g sugars; 12 g fat; 3 g saturated fat; 0 trans fat; 140 mg cholesterol; 1,226 mg sodium; 135 mg calcium; 0.13 g omega-3 fats; 4,333 IU vitamin A; 24 mg vitamin C; 4 mg vitamin E; 3 mg iron; 5 mg zinc
GARLICKY WILTED SPINACH
2 large bunches spinach (about 1¼ pounds, 1 pound trimmed)
½ teaspoon extra virgin olive oil
2 garlic cloves, thinly sliced
teaspoon kosher salt
teaspoon freshly ground black pepper
Trim the stems from spinach, wash, and dry well. Heat the oil in a large skillet over medium-high heat. Add the garlic and sauté until fragrant and just turning brown, about 30 seconds. Add the spinach and cook, in batches if necessary, tossing until wilted and bright green, about 2 minutes. Drain any extra liquid from the spinach and season with salt and pepper.
Yield: 4 servings (½ cup each)
Per serving: 28 calories; 3 g protein; 4 g carbohydrates; 2 g fiber; 0 sugars; 1 g fat; 0.1 g saturated fat; 0 trans fat; 0 cholesterol; 122 mg sodium; 122 mg calcium; 0.1 g omega-3 fats; 9,151 IU vitamin A; 9 mg vitamin C; 2 mg vitamin E; 3 mg iron; 1 mg zinc
GRILLED CHICKEN SKEWERS WITH YOGURT CUCUMBER SAUCE AND CHERRY TOMATO COUSCOUS
1½ pounds boneless, skinless chicken tenderloins
2 cloves garlic, sliced
1 tablespoon extra virgin olive oil
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
½ cup low-fat plain yogurt
¼ cup finely chopped seedless cucumber
1½ tablespoons white wine vinegar
1 tablespoon chopped fresh parsley
3 cups cooked whole wheat couscous
1 cup halved cherry tomatoes
12 wooden skewers, soaked in water for 30 minutes
Preheat a grill for cooking over direct heat or a grill pan to medium-high heat. Combine the chicken, garlic, oil, and ¼ teaspoon each salt and pepper and marinate for 30 minutes. Meanwhile, in a small bowl, mix the yogurt, cucumber, vinegar, parsley, and remaining ¼ teaspoon each salt and pepper. Fluff the couscous with a fork and stir in the cherry tomatoes. Thread the chicken on the skewers and grill until just cooked through, 4–6 minutes on each side. Serve over the couscous with yogurt sauce on the side.
Yield: 4 servings (3 chicken skewers, 1 cup couscous, and about 3 tablespoons sauce each)
Per serving: 350 calories; 40 g protein; 27 g carbohydrates; 4 g fiber; 3 g sugars; 8.5 g fat; 1.9 g saturated fat; 0 trans fat; 96 mg cholesterol; 347 mg sodium; 93 mg calcium; 0.1 g omega-3 fats; 434 IU vitamin A; 7 mg vitamin C; 1 mg vitamin E; 2.4 mg iron; 1.5 mg zinc
GRILLED HALIBUT AND VEGETABLE SKEWERS
2 tablespoons extra virgin olive oil
2 cloves garlic, sliced
½ teaspoon hot red pepper flakes
12 white mushrooms, halved
1 small onion, cut into 8 wedges
1 green bell pepper, cut into 12 pieces
1 cup cherry tomatoes
½ teaspoon kosher salt
12 wooden skewers, soaked in water for 30 minutes
1½ pounds halibut, skin removed and cut into 2- to 3-inch pieces
Lemon wedges, for garnish
Preheat a grill or grill pan over medium-high heat. Heat the oil in a small saucepan over medium heat with the garlic and red pepper flakes until the garlic is just golden, about 1–2 minutes. Remove from the heat and let cool. Place the mushrooms, onion, bell pepper, and cherry tomatoes in a medium bowl. Toss with half the flavored oil and ¼ teaspoon of the salt. Thread onto 8 skewers. Place the halibut in the same bowl and toss with the remaining oil and remaining ¼ teaspoon salt. Thread onto the remaining 4 skewers. Grill until the halibut is just cooked through and the vegetables are crisp-tender, 4–5 minutes on each side. Serve with fresh lemon wedges on the side.
Yield: 4 servings (6 ounces halibut and 2 vegetable skewers each)
Per serving: 340 calories; 49 g protein; 8 g carbohydrates; 2 g fiber; 4 g sugars; 12 g fat; 1.8 g saturated fat; 0 trans fat; 70 mg cholesterol; 366 mg sodium; 119 mg calcium; 1 g omega-3 fats; 847 IU vitamin A; 38 mg vitamin C; 3 mg vitamin E; 2.5 mg iron; 1.4 mg zinc
GRILLED SALMON WITH MANGO KIWI SALSA
Nonstick cooking spray
4 6-ounce wild salmon fillets
½ teaspoon cumin seeds, crushed
¼ to ½ teaspoon chipotle powder
1 teaspoon kosher salt
1 ripe mango, peeled and cut into small cubes
4 kiwis, peeled and cut into small cubes
1 small red onion, sliced thin
Juice of 1 lime
½ teaspoon freshly ground black pepper
¼ cup cilantro leaves, finely chopped
Preheat a grill for direct heat cooking or a nonstick grill pan sprayed with nonstick cooking spray over medium-high heat. Season the salmon fillets with the cumin, chipotle, and half of the salt. Place skin side up on the grill pan and cook until well marked, 5–7 minutes. Flip and continue to grill until just cooked through. Meanwhile, combine the mango, kiwis, red onion, lime juice, pepper, cilantro, and remaining ½ teaspoon salt and toss well to combine. Set aside until the salmon is ready. Serve the salsa over the salmon.
Yield: 4 servings (6 ounces salmon and about ½ cup salsa each)
Per serving: 369 calories; 40 g protein; 23 g carbohydrates; 4 g fiber; 15 g sugars; 13 g fat; 2 g saturated fat; 0 trans fat; 107 mg cholesterol; 572 mg sodium; 65 mg calcium; 3.4 g omega-3 fats; 656 IU vitamin A; 90 mg vitamin C; 4 mg vitamin E; 2.2 mg iron; 1.4 mg zinc
GRILLED STRIPED BASS WITH LEMONY SPINACH AND SUGAR SNAP PEA SAUTÉ
4 6-ounce striped bass fillets
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 teaspoon grated lemon zest
1 tablespoon extra virgin olive oil
1 pound sugar snap peas, trimmed
4 cups baby spinach
1 tablespoon fresh lemon juice, plus lemon wedges for garnish
Preheat a grill for cooking over direct heat or heat a grill pan over medium-high heat. Season the bass fillets with ¼ teaspoon each of the salt and pepper and the lemon zest. Grill until just cooked through and flaky, 4 to 5 minutes on each side. Meanwhile, heat the olive oil in a medium skillet over medium heat and add the sugar snap peas. Sauté until crisp-tender, 5 minutes. Add the spinach and continue to cook until wilted, 2 to 3 minutes. Season with the remaining ¼ teaspoon each salt and pepper and the fresh lemon juice. Serve the bass over the peas and spinach with lemon wedges for garnish.