The Beauty Diet

by Lisa Drayer

  Place the broccoli and water in a large skillet. Bring to a boil, cover, and simmer for 5 minutes, until bright green and just beginning to soften. Uncover and cook until the remaining water has evaporated. Add the onion, remaining garlic, and remaining salt and pepper and sauté until tender, about 5 minutes. Add the tomatoes and remaining oregano and thyme and cook until just softened, 2 minutes. Remove from the pan and set aside. Heat the remaining 2 teaspoons of olive oil in the same skillet over medium-high heat, add the shrimp and marinade, and sauté until just cooked through, about 3–5 minutes. Add the vegetable mixture to the shrimp, toss to combine, season with the remaining 2 tablespoons lemon juice, and serve over the spaghetti.

  Yield: 4 servings (1½ cups shrimp mixture and 4 ounces pasta)

  Per serving: 344 calories; 32 g protein; 42.5 g carbohydrates; 8.3 g fiber; 4 g sugars; 6.5 g fat; 1 g saturated fat; 0 trans fat; 172 mg cholesterol; 433 mg sodium; 138 mg calcium; 0.7 g omega-3 fats; 2,455 IU vitamin A; 78 mg vitamin C; 2.5 mg vitamin E; 5 mg iron; 3 mg zinc

  SEARED TUNA OVER CONFETTI GLASS NOODLE SALAD

  4 ounces cellophane noodles

  1 tablespoon extra virgin olive oil

  ½ cup finely chopped red bell pepper

  1 cup finely chopped zucchini

  1 small carrot, shredded

  1 small onion, halved and sliced lengthwise

  2 cups baby spinach, roughly chopped

  ¾ teaspoon kosher salt

  1 teaspoon dark toasted sesame oil

  Nonstick cooking spray

  4 8-ounce tuna steaks, 1½ inches thick

  ¼ teaspoon freshly ground black pepper

  2 teaspoons sesame seeds

  Place the cellophane noodles in a large bowl and cover with boiling water. Let sit until softened, 3–5 minutes, drain well, and cut into 6-inch pieces with kitchen shears; set aside. Heat the olive oil in a medium sauté pan over medium-high heat until hot but not smoking. Add the bell pepper, zucchini, carrot, and onion and sauté until crisp-tender, 3–5 minutes. Add the noodles, toss well, and turn off the heat. Add the spinach, ¼ teaspoon of the salt, and the sesame oil and toss until the spinach is wilted and all the vegetables are well incorporated; set aside. Heat a large nonstick skillet sprayed with nonstick cooking spray. Season the tuna steaks on both sides with the remaining ½ teaspoon salt, the pepper, and the sesame seeds and add to the pan. Sear for 3 minutes on each side and serve over the noodles.

  Yield: 4 servings (1 tuna steak and about 1¼ cups noodle mixture each)

  Per serving: 420 calories; 54 g protein; 30 g carbohydrates; 2 g fiber; 2.5 g sugars; 8 g fat; 1 g saturated fat; 0 trans fat; 102 mg cholesterol; 469 mg sodium; 85 mg calcium; 0.6 g omega-3 fats; 4,074 IU vitamin A; 34 mg vitamin C; 2.3 mg vitamin E; 3 mg iron; 2 mg zinc

  SHRIMP AND ANGEL HAIR PASTA WITH BABY SPINACH AND SLICED MUSHROOM SALAD

  Pasta

  8 ounces dried angel hair pasta

  1 pound peeled and deveined jumbo shrimp (21–25 count)

  4 cloves garlic, sliced

  ½ teaspoon kosher salt

  ½ teaspoon freshly ground black pepper

  1 tablespoon extra virgin olive oil

  1 pound ripe tomatoes, diced

  ¼ cup fresh basil leaves, chopped

  1 tablespoon white wine vinegar

  Salad

  6 cups baby spinach

  1½ cups sliced white mushrooms

  2 tablespoons fresh lemon juice

  1 tablespoon extra virgin olive oil

  ¼ teaspoon kosher salt

  ¼ teaspoon freshly ground black pepper

  Bring a large pot of water to a boil, add the pasta, and cook according to the package directions. Drain and keep warm. In a medium bowl, combine the shrimp, half of the garlic, and ¼ teaspoon each of the salt and pepper and toss well. Heat the oil in a medium skillet until hot but not smoking and add the shrimp mixture. Cook, stirring, until the shrimp are just cooked through, 3 minutes; transfer to a bowl. Add the tomatoes and remaining garlic to the skillet and cook until the tomatoes soften and release some of their juices, 5 minutes. Add the shrimp back to the pan; add the basil, vinegar, and remaining ¼ teaspoon each salt and pepper; and turn off the heat. Toss well with the cooked pasta.

  Combine the spinach and mushrooms in a large bowl and toss with the lemon juice. Add the oil, salt, and pepper and toss again until combined.

  Yield: 4 servings (1½ generous cups pasta and 1½ cups salad each)

  Per serving: 427 calories; 34 g protein; 50 g carbohydrates; 4.4 g fiber; 5 g sugars; 9.5 g fat; 1.5 g saturated fat; 0 trans fat; 221 mg cholesterol; 656 mg sodium; 117 mg calcium; 0.5 g omega-3 fats; 4,774 IU vitamin A; 32 mg vitamin C; 4 mg vitamin E; 7 mg iron; 3.2 mg zinc

  SHRIMP, SWEET POTATO, AND VEGETABLE CURRY OVER COCONUT-LIME JASMINE RICE

  1 tablespoon canola oil

  2 cloves garlic, thinly sliced

  1 2-inch piece fresh ginger, peeled and cut into strips

  1 tablespoon red curry paste

  1 small sweet onion, sliced

  1 medium sweet potato, peeled and cubed (2 cups)

  1 red bell pepper, sliced

  1 14-ounce can light coconut milk

  1½ cups green beans, trimmed and cut into 2-inch pieces

  1 pound peeled and deveined jumbo shrimp (21–25 count)

  1 tablespoon low-sodium soy sauce

  3 tablespoons freshly squeezed lime juice, plus 1 lime, cut into wedges

  ½ teaspoon kosher salt

  ½ cup fresh basil leaves, roughly chopped

  ½ cup fresh cilantro leaves, roughly chopped

  1 cup jasmine rice, cooked

  ½ teaspoon finely grated lime zest

  ¼ cup toasted sweetened flaked coconut

  Heat the oil in a large deep skillet or saucepan over medium-high heat; add the garlic and ginger and sauté until fragrant and just beginning to brown, 1 minute. Add the curry paste and continue to sauté until well incorporated and fragrant, 1 minute, and then quickly stir in the onion, sweet potato, and red bell pepper until coated with curry paste. Add the coconut milk, bring to a simmer, and cook until the sweet potato is tender, about 10 minutes. Add the green beans and shrimp and continue to simmer until the beans are tender and the shrimp have cooked through, 5 minutes. Season with soy sauce, lime juice, and salt; remove from the heat; and stir in the basil and cilantro. In a medium bowl, combine the hot cooked rice, lime zest, and toasted coconut until mixed well. Serve the curry over the rice with extra lime wedges on the side.

  Yield: 4 servings (about 1½ cups curry and ¾ cup rice each)

  Per serving: 469 calories; 25 g protein; 59 g carbohydrates; 6 g fiber; 11 g sugars; 15 g fat; 6.8 g saturated fat; 0 trans fat; 168 mg cholesterol; 640 mg sodium; 143 mg calcium; 0.7 g omega-3 fats; 8,014 IU vitamin A; 72 mg vitamin C; 3 mg vitamin E; 7.2 mg iron; 2.4 mg zinc

  SMOKY SHRIMP FAJITAS WITH WHOLE WHEAT TORTILLAS

  1 pound peeled and deveined extra-large shrimp (26–30 count)

  2 cloves garlic, sliced

  1 tablespoon adobo sauce from canned chipotle in adobo

  1 teaspoon honey

  1 tablespoon extra virgin olive oil

  ¼ teaspoon ground cumin

  1 small onion, sliced

  1 red bell pepper, sliced

  1 yellow bell pepper, sliced

  ½ teaspoon kosher salt

  3 tablespoons chopped fresh cilantro

  1 tablespoon fresh lime juice

  ¼ cup low-fat plain yogurt

  ¼ cup chopped tomato

  4 8-inch whole wheat tortillas, warmed

  In a medium bowl, combine the shrimp, garlic, adobo sauce, and honey. Toss well and let sit for 10 minutes. Heat the olive oil in a medium skillet over medium-high heat and add the shrimp. Sauté until just cooked through, 3–5 minutes. Transfer from the skillet to a small bowl and add the cumin, onion, bell peppers, and salt. Sauté until crisp-tender, 5 minutes. Add the shrimp back to the vegetables, add 2 tablespoons of the chopped cilantro
and the lime juice, and toss well. Meanwhile, in a small bowl, stir together the yogurt, tomato, and remaining 1 tablespoon chopped cilantro. Top each warmed tortilla with the shrimp mixture and yogurt sauce.

  Yield: 4 servings (1 fajita each)

  Per serving: 342 calories; 29 g protein; 33 g carbohydrates; 3.4 g fiber; 7 g sugars; 9 g fat; 1 g saturated fat; 0 trans fat; 173 mg cholesterol; 602 mg sodium; 107 mg calcium; 0.6 g omega-3 fats; 2,444 IU vitamin A; 137 mg vitamin C; 2.6 mg vitamin E; 4.4 mg iron; 1.6 mg zinc

  SPICED SALMON

  1 teaspoon jerk seasoning

  ½ teaspoon kosher salt

  teaspoon chipotle powder

  4 6-ounce wild salmon fillets

  1½ teaspoons extra virgin olive oil

  Preheat the oven to 425°F and line a baking sheet with foil; set aside. In a small bowl, combine the jerk seasoning, salt, and chipotle powder. Season the flesh side of the fillets evenly with this mixture. Heat the olive oil in a large skillet over medium-high heat until hot but not smoking and carefully place the fillets, seasoned side down, in the hot oil. Cook, without moving, until well browned, about 3 minutes. Remove the fillets from the skillet and place on the baking sheet, skin side down. Place in the oven and roast until just cooked through, 6–8 minutes.

  Yield: 4 servings (1 filet each)

  Per serving: 291 calories; 38.5 g protein; 0 carbohydrates; 0 fiber; 0 sugars; 14 g fat; 2 g saturated fat; 0 trans fat; 107 mg cholesterol; 396 mg sodium; 23 mg calcium; 3.4 g omega-3 fats; 67 IU vitamin A; 0 vitamin C; 2 mg vitamin E; 1.6 mg iron; 1.2 mg zinc

  SWEET AND CRUNCHY SHRIMP–SPINACH SALAD

  1 pound peeled and deveined jumbo shrimp (21–25 count)

  1 egg white, lightly beaten

  ¼ teaspoon kosher salt

  ¼ teaspoon freshly ground black pepper

  ½ cup panko

  2 tablespoons extra virgin olive oil

  2 tablespoons maple syrup

  8 cups baby spinach

  cup thinly sliced red onion

  ¼ cup toasted chopped walnuts

  1 tablespoon white wine vinegar

  In a medium bowl, combine the shrimp, beaten egg white, salt, and pepper. Dredge in the panko and set aside. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat and add the shrimp. Cook until the shrimp are opaque and the bread crumbs are browned, 5 minutes; add the maple syrup, toss, and cook until the shrimp are glazed. Set aside to cool slightly. In a large bowl, toss the baby spinach with the red onion, walnuts, white wine vinegar, and remaining 1 tablespoon oil. Divide among 4 plates and top evenly with shrimp.

  Yield: 4 servings (about 1¾ cups salad and 6 shrimp each)

  Per serving: 304 calories; 27 g protein; 16 g carbohydrates; 2 g fiber; 7 g sugars; 14 g fat; 2 g saturated fat; 0 trans fat; 172 mg cholesterol; 361 mg sodium; 124 mg calcium; 1.3 g omega-3 fats; 4,520 IU vitamin A; 16 mg vitamin C; 3 mg vitamin E; 4.5 mg iron; 2.2 mg zinc

  SWEET POTATO HASH

  1 large sweet potato (12–14 ounces), cut into ½-inch dice (3 cups)

  1 medium red onion, cut into large chunks (1 cup)

  ½ red bell pepper, cut into 1-inch pieces (¾ cup)

  2 garlic cloves, sliced

  1½ tablespoons extra virgin olive oil

  1 teaspoon kosher salt

  ½ teaspoon hot red pepper flakes

  Preheat the oven to 425°F. Place an empty baking sheet in the oven to heat for 5 minutes. Toss all the ingredients together in a bowl until well coated; remove the tray from the oven and spread the sweet potato mixture in a single layer. Return to the oven and cook until the potatoes are tender, 30 minutes.

  Yield: 4 servings (about ¾ cup each)

  Per serving: 127 calories; 2 g protein; 18 g carbohydrates; 3 g fiber; 7 g sugars; 5.5 g fat; 0.8 g saturated fat; 0 trans fat; 0 cholesterol; 505 mg sodium; 33 mg calcium; 0.1 g omega-3 fats; 13,150 IU vitamin A; 48 mg vitamin C; 2 mg vitamin E; 1 mg iron; 0.3 mg zinc

  WALNUT-CRUSTED SALMON

  4 6-ounce wild salmon fillets

  ½ teaspoon kosher salt

  ½ teaspoon freshly ground black pepper

  ½ cup walnuts, chopped very fine

  2 teaspoons thyme leaves, chopped

  2 teaspoons extra virgin olive oil

  Preheat the oven to 425°F and line a baking sheet with aluminum foil. Place the salmon skin side down on the foil and season with the salt and pepper. Combine the walnuts and thyme and pat evenly on the salmon fillets. Drizzle with olive oil and roast until just cooked through, 7–9 minutes.

  Yield: 4 servings (1 salmon filet each)

  Per serving: 393 calories; 41 g protein; 2.3 g carbohydrates; 1.1 g fiber; 0.4 g sugars; 24 g fat; 3 g saturated fat; 0 trans fat; 107 mg cholesterol; 326 mg sodium; 40 mg calcium; 5 g omega-3 fats; 89 IU vitamin A; 1 mg vitamin C; 2.3 mg vitamin E; 2 mg iron; 2 mg zinc

  WHITE WINE–POACHED SALMON WITH BALSAMIC ROASTED ASPARAGUS

  24 ounces asparagus, trimmed

  1 teaspoon extra virgin olive oil

  ½ teaspoon kosher salt

  ½ teaspoon freshly ground black pepper

  1 cup thinly sliced sweet onion

  ½ cup dry white wine

  ½ cup water

  1 lemon, sliced

  4 sprigs fresh thyme

  4 6-ounce skinless wild salmon fillets

  2 teaspoons balsamic vinegar

  Preheat the oven to 425°F. Place the asparagus in the center of a large piece of aluminum foil. Drizzle with olive oil, half of the salt and pepper, and ¼ cup of the sliced onion. Wrap tightly and set aside. In a shallow pan, combine the wine, water, sliced lemon, thyme, and remaining sliced onion. Bring to a simmer. Season the salmon with the remaining ¼ teaspoon each salt and pepper and add to the liquid. Turn off the burner and place the salmon and the asparagus bundle in the oven. Cook until the asparagus is tender and the salmon is cooked through, 10 minutes. Carefully open the asparagus foil bundle, drizzle with balsamic vinegar, and serve with the salmon fillets.

  Yield: 4 servings (1 salmon fillet and 6 ounces asparagus each)

  Per serving: 341 calories; 48 g protein; 3.5 g carbohydrates; 1.3 g fiber; 1.5 g sugars; 14 g fat; 2.9 g saturated fat; 0 trans fat; 97 mg cholesterol; 340 mg sodium; 95 mg calcium; 2.7 g omega-3 fats; 747 IU vitamin A; 6.4 mg vitamin C; 2.4 mg vitamin E; 2 mg iron; 1.2 mg zinc

  BLACK AND BLUE YOGURT PARFAIT

  2 cups nonfat plain yogurt

  1 teaspoon vanilla extract

  1 cup blackberries

  1 cup blueberries

  ¼ cup toasted walnuts, chopped

  Combine the yogurt and vanilla until blended. To assemble the parfaits, place ¼ cup blackberries in the bottom of a parfait glass. Top with ¼ cup yogurt, ¼ cup blueberries, and another ¼ cup yogurt; top with 1 tablespoon walnuts. Repeat with the remaining 3 parfait glasses.

  Yield: 4 servings (1 parfait each)

  Per serving: 138 calories; 7 g protein; 19 g carbohydrates; 3 g fiber; 12 g sugars; 5 g fat; 0.5 g saturated fat; 0 trans fat; 2.5 mg cholesterol; 68 mg sodium; 170 mg calcium; 0.7 g omega-3 fats; 598 IU vitamin A; 17 mg vitamin C; 3 mg vitamin E; 0.5 mg iron; 0.5 mg zinc

  BLACKBERRY YOGURT

  1 cup low-fat plain yogurt

  cup blackberries

  1 tablespoon wheat germ

  Mix the yogurt with the blackberries in a small bowl. Sprinkle with wheat germ.

  Yield: 1 serving

  Per serving: 202 calories; 16 g protein; 25 g carbohydrates; 3.5 g fiber; 20 g sugars; 4.8 g fat; 2.6 g saturated fat; 0 trans fat; 15 mg cholesterol; 172 mg sodium; 465 mg calcium; 0.13 g omega-3 fats; 234 IU vitamin A; 12 mg vitamin C; 2 mg vitamin E; 1.1 mg iron; 3.6 mg zinc

  BLUEBERRY GINGER SMOOTHIE

  1 cup blueberries

  ¼ cup fresh lemon juice

  2 cups low-fat plain yogurt

  ¼ cup honey

  2 teaspoons finely chopped fresh ginger

  Combine all ingredients in a blender and puree until smooth. Chill or serve over ice.r />
  Yield: 4 servings (7 ounces each)

  Per serving: 167 calories; 7 g protein; 33 g carbohydrates; 1 g fiber; 30 g sugars; 2 g fat; 1 g saturated fat; 0 trans fat; 7 mg cholesterol; 87 mg sodium; 229 mg calcium; 0.04 g omega-3 fats; 85 IU vitamin A; 12 mg vitamin C; 0.3 mg vitamin E; 0.3 mg iron; 1.2 mg zinc

  BLUEBERRY YOGURT PANNA COTTA

  1 tablespoon gelatin

  ¼ cup water

  2 cups buttermilk

  2 cups blueberries

  ½ teaspoon grated orange zest

  1 cup fat-free Greek yogurt

  ¼ cup sugar

  In a small bowl, sprinkle the gelatin over 2 tablespoons of the water; set aside. Combine the buttermilk, blueberries, orange zest, and yogurt in a blender and blend until smooth. Add the rest of the water, the sugar, and the reserved gelatin to a small saucepan over medium heat and stir until well dissolved. With the blender running, add the sugar-gelatin mixture and blend until incorporated. Pour through a strainer (to remove blueberry skins and any small lumps of gelatin) into 4 serving glasses and chill until firm, about 4 hours.

  Yield: 4 servings (1 generous cup each)

  Per serving: 161 calories; 12 g protein; 28 g carbohydrates; 2 g fiber; 25 g sugars; 1 g fat; 0.7 g saturated fat; 0 trans fat; 8 mg cholesterol; 152 mg sodium; 193 mg calcium; 0.1 g omega-3 fats; 73 IU vitamin A; 9 mg vitamin C; 0.5 mg vitamin E; 0.4 mg iron; 1.5 mg zinc

  CHERRY WALNUT GRANOLA WITH YOGURT

  ¾ cup old-fashioned rolled oats

  2 tablespoons wheat germ

  ¼ cup chopped walnuts

  2 tablespoons sweetened flaked coconut

  1 tablespoon honey

  ½ teaspoon vanilla extract

  1 teaspoon vegetable oil

  1 tablespoon water

  ¼ cup dried cherries

  1 quart low-fat plain yogurt

  Preheat the oven to 350°F and line a baking sheet with aluminum foil. In a small bowl, mix the oats, wheat germ, walnuts, and coconut. In a separate bowl, mix together the honey, vanilla, oil, and water and stir into the dry ingredients. Spread on the prepared baking sheet in a single layer and bake for 15 minutes, stirring halfway through the cooking time, until dry and toasted. Remove from the oven, stir in the dried cherries, and let cool. Stir into the yogurt.

  Yield: 4 servings (1 cup yogurt and cup granola each)