Eat Fat, Get Thin_Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health
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Serve the chicken and vegetables and ½ cup gravy per serving, sprinkled with the remaining ½ tablespoon thyme for added flavor and color. This dish goes nicely with Braised Sweet Fennel (here). Store any leftover gravy in an airtight container in the refrigerator for up to 5 days.
Nutritional analysis per serving (1 breast, ½ cup sauce): calories 340, fat 23 g, saturated fat 6 g, cholesterol 65 mg, fiber 1 g, protein 24 g, carbohydrate 10 g, sodium 806 mg
BEEF AND LAMB
BEEF AND VEGGIE STUFFED PEPPERS
Bell peppers make a great vessel for a spiced beef and vegetable filling. Prep them a day or two ahead, refrigerate, and bake when you are ready. If you bake them ahead of time, they reheat well, too.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 55 minutes
4 large red, orange, or yellow bell peppers
2 tablespoons extra virgin olive oil
1 small onion, finely chopped
4 cloves garlic, finely chopped
1 tablespoon plus 1 teaspoon ancho chili powder
2 teaspoons cumin
2 teaspoons paprika
2 teaspoons dried oregano
1 small zucchini, quartered lengthwise and diced
1 pound grass-fed ground beef (15 percent fat)
1 can (15 ounces) diced tomatoes (do not drain)
½ teaspoon sea salt
¼ teaspoon ground black pepper
¼ cup chopped fresh cilantro or Italian parsley leaves
Preheat the oven to 350°F.
Trim off the green stem on the top of each bell pepper, if any. Trim only the stem, not the top of the pepper. Cut the pepper in half lengthwise, from top to bottom. Remove the seeds and white membranes until you have a clean “cup” to hold the filling. Set the peppers aside while you make the filling.
In a large (12-inch) frying pan, skillet, or sauté pan, heat the olive oil over medium heat. Add the onion and cook until it is soft and translucent, about 3 minutes, stirring occasionally. Turn the heat down to medium low if the onion is cooking too quickly. Add the garlic, chili powder, cumin, paprika, and oregano and cook 1 to 2 minutes. Add the zucchini and cook until it is softened, 3 to 4 minutes.
Add the beef to the pan, and cook until the meat is no longer pink, 8 to 10 minutes, breaking it up with a wooden spoon and stirring to prevent burning. Add the tomatoes and simmer until the tomatoes have broken down and flavors have blended, 8 to 10 minutes longer. Season with the salt and pepper and fold in the cilantro.
Divide the filling among the 8 pepper halves. Place the stuffed peppers in a large casserole dish, cover with tin foil, and bake in the oven for about 30 minutes or until the filling temperature is 165°F when measured with a digital thermometer in the center.
Serve 2 pepper halves per person. Top with dollops of No-Cheese Sauce (see here) or add a green side salad with diced avocado and tomatoes.
If you want to make this dish in advance, place the prepared peppers in a covered dish and refrigerate for up to 3 days. When ready to bake, bring them to room temperature and bake as instructed. Baked peppers or leftovers can be stored, cooled and covered in a glass casserole dish or storage container with a lid, for up to 3 days.
Nutritional analysis per serving (1 stuffed pepper): calories 410, fat 25 g, saturated fat 8 g, cholesterol 75 mg, fiber 6 g, protein 25 g, carbohydrate 21 g, sodium 390 mg
Nutritional analysis per serving (1 stuffed pepper with 1 spoonful of sauce): calories 450, fat 28 g, saturated fat 10 g, cholesterol 75 mg, fiber 6 g, protein 26 g, carbohydrate 23 g, sodium 425 mg
SPICED LAMB AND VEGETABLE SHEPHERD’S PIE
This easy casserole with spiced ground lamb works with beef and bison as well. And while the top might look like traditional high-carb mashed potatoes, we used pureed cauliflower instead. You will love the switch!
Yield: 4 servings
Prep time: 15 minutes
Cook time: 40 minutes
2 heads cauliflower (or 2 pounds bagged florets)
¼ cup extra virgin olive oil
1 medium onion, chopped
4 ribs celery, chopped
1 large red bell pepper, cored, seeded, and chopped
3 cloves garlic, finely chopped
1 pound ground lamb (15 percent fat)
2 teaspoons paprika
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon ground cinnamon
dash of cayenne pepper
optional: ¼ teaspoon saffron threads
½ teaspoon plus a pinch of sea salt
¼ teaspoon plus a pinch of ground black pepper
pinch of granulated garlic
2 small zucchini (¾ pound), ends trimmed, quartered, and diced
1 can (15 ounces) diced tomatoes (do not drain)
3 tablespoons chopped fresh cilantro leaves
Preheat the oven to 350°F.
Cut the core from the cauliflower and break the heads into small florets. Fill a large pot (6 quarts) with a few inches of water and place a steamer basket inside. Cover the pot with a lid and bring to a boil. When steam is coming out of the lid, add the cauliflower florets, replace the lid, turn the heat down to medium, and steam until very tender when pierced with the tip of a knife, 12 to 14 minutes.
While the cauliflower is steaming, start cooking the lamb and vegetables.
In another heavy pot (5 to 6 quarts), heat 2 tablespoons of the oil over medium heat. Add the onion, celery, and pepper and cook until softened, about 4 minutes. Stir occasionally. Add the chopped garlic and cook 1 minute longer, stirring. Turn the heat down if the garlic starts to brown. Add the lamb to the pot and break it up with a wooden spatula or spoon. Brown the lamb until it is no longer pink, about 4 minutes. Add the paprika, cumin, coriander, cinnamon, cayenne, and saffron (if using), crushing the saffron threads between your fingers. Stir the lamb and the spices together and cook another 2 to 3 minutes to allow the spices to bloom.
When the cauliflower is tender, drain and move it to the bowl of a food processor fitted with the steel blade. Add the remaining 2 tablespoons olive oil, ½ teaspoon of the salt, ¼ teaspoon of the pepper, and the granulated garlic and puree until smooth.
Add the zucchini to the pot with the lamb, and then add the tomatoes, juice and all. Stir in the cilantro and season with the remaining pinch of salt and pepper. Cook for another 3 to 4 minutes.
Spoon the lamb and vegetable mixture into a 2-quart baking dish. Smooth to an even layer, then add 3 cups of the cauliflower puree and smooth over the top.
Bake for 20 minutes uncovered. The internal temperature should reach 165°F when measured with a digital thermometer. The edges will be lightly browned.
Divide the casserole into four portions (shallow bowls work well) and serve hot.
Refrigerate any leftovers, covered, for up to 3 days. This casserole can be made a day or two prior to baking. Cover and store unbaked casserole in the refrigerator and when ready, bring to room temperature, then bake as instructed.
Nutritional analysis per serving (¼ of the casserole): calories 550, fat 39 g, saturated fat 14 g, cholesterol 85 mg, fiber 9 g, protein 26 g, carbohydrate 29 g, sodium 430 mg
SPICED BEEF TACO WRAPS WITH GUACAMOLE
Crisp lettuce leaves spread with creamy guacamole, topped with spicy beef, cool cabbage, tomato, and cilantro, and finished with squeezes of tart lime juice make a great lunch that won’t weigh you down. If you use mini romaine leaves, you will need 6 leaves per person or about 3 mini heads. Tip: the most nutrient-dense part of the avocado is just under the skin, so be sure to peel avocados.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 10 minutes
1 tablespoon extra virgin olive oil
1 small onion, chopped (1 cup)
4 cloves garlic, finely chopped
1½ pounds grass-fed ground beef (15 percent fat)
2½ teaspoons ancho chili powder
1 tablespoon
plus ½ teaspoon cumin
1½ teaspoons coriander
optional: dash of chipotle powder
¼ teaspoon plus a pinch of sea salt
¼ teaspoon plus a pinch of ground black pepper
1 large avocado, peeled, pitted, and chopped
4 limes, 2 juiced, 2 quartered for garnish
12 butter lettuce leaves or romaine lettuce leaves
¼ small head green or red cabbage, grated or finely chopped
2 Roma tomatoes, seeded and chopped
¼ cup freshly chopped cilantro leaves
Heat a large (12-inch) stainless steel pan over medium heat and add the olive oil. When the oil is hot, add the chopped onion and cook until soft, 1 to 2 minutes. Add the garlic and cook another 30 seconds, stirring. Add the ground beef, breaking it up with a wooden spatula or spoon. Cook until the meat is no longer pink, about 2 minutes. Add the ancho chili powder, 1 tablespoon of the cumin, the coriander, and the chipotle powder (if using). Cook 1 to 2 minutes longer, stirring, to allow the spices to bloom. Season with ¼ teaspoon of the salt and ¼ teaspoon of the pepper, then remove the meat from the heat and place in a medium bowl. Set aside.
To make the guacamole, place the avocado in a small bowl. Squeeze in the lime juice, add the remaining ½ teaspoon of cumin, and mash with a fork until smooth. Add the remaining pinch of salt and pepper.
Divide the lettuce leaves among 4 plates. Spread the guacamole onto the lettuce leaves. Top with a quarter of the spicy beef, then with the chopped cabbage, tomato, and cilantro. Serve with a wedge of lime.
Nutritional analysis per serving (¼ spicy beef mixture, vegetables, 3 lettuce leaves): calories 600, fat 43 g, saturated fat 15 g, cholesterol 110 mg, fiber 9 g, protein 35 g, carbohydrate 25 g, sodium 290 mg
SEAFOOD
COCONUT CURRY MUSSELS WITH ZUCCHINI NOODLES
This richly flavored, Indian-inspired seafood dish comes together quickly with flavors of curry powder, ginger, lime, and coconut milk. When you are buying fresh mussels, they should be closed or should close when you tap them, meaning they are alive. Avoid mussels with broken or cracked shells. Use mussels within a day of purchase. Store in the refrigerator on ice covered with damp paper towels. Do not store in a closed plastic bag, as the mussels will suffocate. Wash the mussels just before cooking.
Yield: 4 servings
Prep time: 15 minutes
Cook time: 20 minutes
FOR THE ZUCCHINI NOODLES:
4 large zucchini (about 2 pounds)
1 teaspoon coconut oil
FOR THE MUSSELS:
4 pounds mussels
2 leeks
2 tablespoons coconut oil
4 cloves garlic, finely chopped
2 tablespoons curry powder
1-to 3-inch piece fresh ginger, peeled and finely grated (1 tablespoon plus 1 teaspoon)
optional: ⅛ teaspoon red pepper flakes
2 cups full-fat coconut milk
¼ cup fresh lime juice
2 tablespoons chopped cilantro or Italian parsley leaves
sea salt and ground black pepper
Trim off the ends of the zucchini. Using a spiral vegetable slicer, slice the zucchini into long, thin noodles. Place them in a bowl and set aside.
Place the mussels in a colander in the sink and rinse well with cold water. Scrub to remove any exterior debris. Discard any with broken shells and allow the remaining mussels to drain. With your fingers, pull out and discard any stringy “beard” that appears between the shells.
Trim off the dark green top and the root end of the leeks, leaving only the white and light green parts. Slice the leeks in half lengthwise and run under cold water to dislodge any sand or dirt. Chop the leeks crosswise into thin pieces. You will need 2 cups.
To cook the mussels all at once, you will need a 10-to 12-quart pot (or two 5-to 6-quart pots) with tight-fitting lids. If cooking mussels in two batches, be sure to divide all the broth ingredients in half. Add the coconut oil to the pot and heat over medium-low heat. Add the leeks and cook until they have softened, about 2 minutes. Add the garlic and cook for 1 more minute. Add the curry powder, ginger, and red pepper flakes (if using). Cook for 1 to 2 minutes more, until the spices become fragrant.
Add the coconut milk and lime juice. Cook for another 2 minutes to blend the flavors.
Add the mussels to the broth, place the lid on the pot, and turn the heat up to medium-high. When steam starts escaping, turn the heat down to low and cook the mussels for about 5 minutes.
While the mussels are cooking, prepare the zucchini noodles. Heat the coconut oil in a medium pan over medium heat. Add the zucchini noodles and cook for about 3 minutes. Turn the heat off, drain, cover, and keep warm.
Check the pot to see if the mussels are open. If not, continue cooking for another minute or two. When the mussels have opened, sprinkle with cilantro. Remove the mussels from the pot and discard any mussels that have not opened. Reserve the cooking liquid to serve with the dish. If cooking in batches, when the first batch is done, place the cooked mussels in a large bowl covered with foil and keep warm in a 200°F oven or warming drawer; repeat the recipe with the rest of the mussels.
To serve, place the mussels in wide, shallow bowls over the warm zucchini noodles. Pour the cooking broth over the mussels and noodles. Be sure to provide a bowl for the discarded shells. After finishing the mussels and zucchini, enjoy the flavorful broth like soup.
Nutritional analysis per serving (2 cups zucchini noodles, 20 to 25 mussels): calories 560, fat 38 g, saturated fat 29 g, cholesterol 65 mg, fiber 4 g, protein 33 g, carbohydrates 30 g, sodium 690 mg
FIVE-SPICE SEARED SALMON WITH SAUTÉED SESAME CABBAGE
For an easy dinner with Asian flavors, a blend of cinnamon, star anise, ginger, cloves, and Chinese five-spice powder works wonderfully against the richness of wild salmon. The sesame cabbage works great with Poached Chicken Breast (here), too.
Yield: 4 servings
Prep time: 20 minutes
Cook time: 25 minutes
FOR THE SALMON:
1¾ pounds wild salmon, skinned and cut into 4 fillets
½ teaspoon granulated garlic
¼ teaspoon sea salt
1 tablespoon plus 1 teaspoon Chinese five-spice powder
1 teaspoon coconut oil
1 tablespoon toasted sesame oil, for garnish
FOR THE SESAME CABBAGE:
2 tablespoons coconut oil
6 scallions, finely chopped
4 cloves garlic, finely chopped
2-inch piece fresh ginger, peeled and finely grated (1 tablespoon)
1 head green cabbage (1½ pounds), cut in half, cored, and thinly sliced
1 tablespoon low-sodium tamari
2 tablespoons sesame seeds (white or black)
2 tablespoons chopped fresh cilantro or parsley leaves (about ¼ bundle)
Preheat the oven to 425°F.
Lay the salmon fillets flesh side up. Using a sharp, thin knife, trim out any dark purple bloodline. Removing the bloodline helps make the salmon taste milder.
Sprinkle each salmon fillet with the granulated garlic, salt, and Chinese five-spice powder. Set aside.
To cook the cabbage, heat a large (12-to 14-inch) skillet or frying pan over medium heat. Add the coconut oil. When the oil is hot, add the scallions, chopped garlic, and ginger. Cook about 1 minute, stirring. Turn the heat down, if needed, so the garlic and ginger do not burn. Add the sliced cabbage to the pan. It will seem like a huge amount of cabbage but will cook down quickly. Cook the cabbage, turning it over to coat it with the coconut oil and stirring it with a spatula until it wilts and softens.
When the cabbage is wilted and softened, stir in the tamari, sprinkle with the sesame seeds, and fold in the cilantro. Keep the cabbage warm while you cook the salmon.
To cook the salmon, heat a large (10-to 12-inch) well-seasoned cast-iron skillet over medium heat until hot, 4 to 5 minutes. Add the coconut oil to the pan, then add the salmon fillets,
spice side down. Cook until the salmon is golden and crusted, being careful not to burn the spices, 4 to 5 minutes. Turn the fillets over, spice side up, and place the pan in the oven. Finish the salmon by roasting for 2 to 3 minutes for 1-inch-thick fillets.
Using an oven mitt, remove the hot pan from the oven. Serve the salmon fillets over the cabbage and drizzle with the sesame oil. Place any leftovers in glass storage containers with tight-fitting lids. Salmon is best enjoyed the same day; the cabbage will keep for up to 3 days.
Nutritional analysis per serving (about 6 ounces salmon, 1¼ cups cabbage): calories 440, fat 23 g, saturated fat 11 g, cholesterol 75 mg, fiber 5 g, protein 41 g, carbohydrate 15 g, sodium 440 mg
TERIYAKI BLACK COD WITH SESAME ASPARAGUS
Also called sablefish, black cod has silky, rich flesh and almost twice the healthy omega-3 fats as salmon. Ask for fillets cut from the thicker end of the piece, not the tail. Mirin is a naturally sweet Japanese cooking wine made from rice, available in the Asian section of your market. Choose a brand that is made with only water, rice, koji, and sea salt (like Eden) and skip anything made with glucose syrup, corn syrup, or other added sugar.
Yield: 4 servings
Prep time: 30 minutes (includes marinating time)
Cook time: 10 minutes
4 (6-ounce) black cod fillets
3 tablespoons low-sodium tamari
3 tablespoons mirin
2-inch piece fresh ginger, peeled and finely grated (1 tablespoon)
3 limes, 2 juiced, 1 quartered
2 cloves garlic, finely chopped or grated
1 pound asparagus
1 tablespoon melted coconut oil
pinch of sea salt
pinch of ground black pepper
1 tablespoon plus 1 teaspoon sesame oil