Bake meatloaf on the middle rack of the oven for 50 minutes. Remove from the oven and brush with the reserved Worcestershire mixture. Return to the oven and continue baking 10 to 15 minutes longer, or until a thermometer inserted into meatloaf registers 170°F. Let meatloaf stand 5 minutes before serving. Serve with additional Dijon mustard.
Makes 6 servings
Nutrition at a Glance
Per serving: 205 calories, 5 g fat, 1 g saturated fat, 30 g protein, 15 g carbohydrate, 4 g fiber, 549 mg sodium
Make-Ahead Tip: Cooked meatloaf freezes well for up to 3 months. Cut it into individual portions before freezing and thaw in the microwave when ready to eat.
Mediterranean Skillet Cod
Prep time: 15 minutes • Cook time: 30 minutes
Serve the cod in shallow bowls with soup spoons so you don’t leave any of the rich sauce. The recipe is best made with red, full-flavored Spanish pequillo peppers, which you can usually find among the other jarred peppers in your supermarket. You could use ½ cup of thinly sliced roasted red peppers instead.
1 tablespoon extra-virgin olive oil
1 medium zucchini, cut into ¼-inch-thick slices
1 small onion, thinly sliced
3 garlic cloves, minced
Salt
Freshly ground black pepper
1 (14.5-ounce) can diced tomatoes, drained
2 pequillo peppers (from a jar), thinly sliced
4 (6-ounce) cod fillets
2 tablespoons chopped parsley
In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and black pepper; cook, stirring occasionally, 10 minutes. Stir in tomatoes and peppers; simmer over medium heat for 10 minutes longer.
Nestle fish fillets into the sauce, spooning some of the mixture over the top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 216 calories, 5 g fat, 1 g saturated fat, 32 g protein, 8 g carbohydrate, 2 g fiber, 489 mg sodium
Grilled Salmon with Tomatoes, Spinach, and Capers
Prep time: 15 minutes • Cook time: 10 minutes
This simple, elegant, and delicious dish gives you a healthy dose of heart-protective omega-3s from the salmon. The tomatoes provide the carotenoid lycopene, and the spinach delivers plenty of beta-carotene and folate. Grill extra and use for a salmon salad the next day.
4 (6-ounce) salmon fillets, skin-on
Salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 pound plum tomatoes, chopped
3 ounces baby spinach (3 cups)
1 tablespoon rinsed and drained capers
4 lemon wedges
Heat the oven to broil. Lightly coat a large heat-resistant baking dish with cooking spray.
Place salmon, flesh side up, in the baking dish, lightly season with salt and pepper, and broil without turning until salmon is cooked through, 8 to 10 minutes.
Meanwhile, in a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until softened, about 7 minutes. Stir in tomatoes, spinach, and capers; cook for 2 minutes longer. Remove the pan from the heat.
Remove salmon from broiler and transfer to 4 serving plates. Spoon tomato mixture over salmon, squeeze lemon wedges over the top, and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 386 calories, 22 g fat, 4 g saturated fat, 36 g protein, 10 g carbohydrate, 3 g fiber, 273 mg sodium
Pecan-Crusted Trout
Prep time: 10 minutes • Cook time: 20 minutes
Pecans add even more protein, good monounsaturated fat, and tremendous taste to this easy baked trout dish. Serve the fish with grilled asparagus tossed with a little garlic and extra-virgin olive oil and roasted until golden and tender.
½ cup pecans
1 teaspoon dried rosemary
1 garlic clove
1/8 teaspoon cayenne
4 whole trout (about 12 ounces each), cleaned and boned
¼ teaspoon salt
1 large egg white, lightly beaten
2 teaspoons extra-virgin olive oil
Heat the oven to 400°F. Line a baking sheet with parchment paper.
In a food processor, pulse pecans, rosemary, garlic, and cayenne until finely chopped. Transfer mixture to a shallow dish.
Place each trout, opened and flesh side up, on the baking sheet.
Season flesh side of trout with salt and brush with egg white. Sprinkle nut mixture over egg white and press to adhere. Drizzle evenly with oil and bake until trout is opaque and tender inside, about 20 minutes.
Makes 4 servings
Nutrition at a Glance
Per serving: 382 calories, 24 g fat, 3 g saturated fat, 38 g protein, 3 g carbohydrate, 2 g fiber, 248 mg sodium
Spicy Shrimp and Bok Choy Stir Fry
Prep time: 20 minutes • Cook time: 10 minutes
Chili-garlic sauce is a common Asian ingredient that brings a tangy-hot flavor to any dish. It can be used both for cooking and as a condiment when you want a little extra heat. Look for brands with no added sugar in the Asian section of most large supermarkets.
1½ pounds large shrimp, peeled and deveined
4 scallions, white and green parts thinly sliced and kept separate
2 garlic cloves, minced
2 teaspoons vegetable oil
2 pounds bok choy, sliced crosswise
2 tablespoons lower-sodium soy sauce
2 teaspoons chili-garlic sauce
In a large bowl, combine shrimp, scallion whites, and garlic.
In a wok or a large nonstick skillet, heat oil over medium-high heat. Add shrimp mixture and cook, stirring occasionally, until shrimp turn pink and are cooked through, 3 to 4 minutes. Transfer to a large clean bowl.
Return the pan to medium-high heat. Add bok choy, cover, and cook, stirring occasionally, until crisp-tender, 3 to 4 minutes. Drain any liquid from the skillet and add bok choy to bowl with shrimp.
Return the pan to medium-high heat. Add soy sauce and chili-garlic sauce; stir to combine and bring to a boil. Add shrimp mixture and toss until coated. Cook briefly, just to reheat. Stir in scallion greens and serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 225 calories, 6 g fat, 1 g saturated fat, 35 g protein, 9 g carbohydrate, 3 g fiber, 525 mg sodium
Ginger-Dijon Glazed Pork Tenderloin
Prep time: 10 minutes • Cook time: 35 minutes
Dijon mustard, reduced-fat sour cream, and fresh ginger create a flavorful coating for this tender pork roast. Buy an extra pork loin and slice for lunch the next day.
1½ tablespoons Dijon mustard
1 tablespoon reduced-fat sour cream
1 teaspoon grated fresh ginger
¼ teaspoon dried thyme
Salt
1½ pounds pork loin
1 large garlic clove, thinly sliced
1½ teaspoons extra-virgin olive oil
Freshly ground black pepper
Heat the oven to 450°F.
In a small bowl, stir together mustard, sour cream, ginger, thyme, and a pinch of salt; set aside.
Make several ¼-inch slits in pork loin. Slip garlic into slits. Brush loin with oil and season with salt and pepper.
Heat a large cast-iron or other ovenproof skillet over high heat. Add pork loin and brown on all sides, about 5 minutes. Remove the pan from the heat.
Spread mustard mixture over pork, then transfer the skillet to the oven and cook until a meat thermometer inserted into center of pork registers 150°F, about 30 minutes. Remove the pan from the oven and transfer pork to a cutting board; loosely cover with foil and let rest for 5 minutes before sli
cing. Serve warm or at room temperature.
Makes 4 servings
Nutrition at a Glance
Per serving: 267 calories, 11 g fat, 3 g saturated fat, 38 g protein, 2 g carbohydrate, 0 g fiber, 327 mg sodium
Cooking Tip: Studding the meat with garlic before cooking is an easy flavor technique that can be used for any cut of pork or beef.
Skillet Pork Chops with Sautéed Swiss Chard
Prep time: 10 minutes • Cook time: 15 minutes
A member of the beet family, Swiss chard is a cruciferous leafy winter green that delivers a good dose of beta-carotene, potassium, and fiber. When preparing chard, cut off the thicker bottom inch or so of each stem, then thinly slice the rest of the stem (it’s tender) and add to the leaves when cooking. Spinach and kale make good substitutes for Swiss chard when you want a change of pace.
2 pounds Swiss chard
4 teaspoons extra-virgin olive oil
2 large garlic cloves, minced
Finely grated zest of 1 lemon
½ teaspoon dried rosemary, crumbled
4 (6- to 8-ounce) center-cut loin pork chops
Salt
Freshly ground black pepper
1 tablespoon water
Trim tough ends off Swiss chard stems, tear leaves from stems, roughly chop leaves, and thinly slice stems.
In a medium bowl, combine 2 teaspoons of the oil, half of the garlic, the lemon zest, and rosemary. Add the pork chops and turn to coat. Season lightly with salt and pepper.
Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add pork chops and cook for 3 to 4 minutes per side, or until just cooked through (do not overcook). Transfer pork chops to a plate, and cover loosely with foil to keep warm.
Wipe out the skillet, add remaining 2 teaspoons oil, and heat over medium heat. Add remaining garlic and cook, stirring, 30 seconds. Add Swiss chard stems and cook, stirring, 1 to 2 minutes. Add leaves and water; stir to coat. Cover and cook until leaves are wilted, 3 to 4 minutes longer. Season with salt and pepper and a squeeze of lemon juice. Serve pork chops with their juices and chard on the side.
Makes 4 servings
Nutrition at a Glance
Per serving: 295 calories, 14 g fat, 4 g saturated fat, 35 g protein, 8 g carbohydrate, 3 g fiber, 560 mg sodium
South Beach Diet Shepherd’s Pie
Prep time: 10 minutes • Cook time: 50 minutes
Love shepherd’s pie? Then you’ll love this Phase 1 twist on the classic. Edamame (fresh soybeans) replaces the usual peas and adds texture and protein, and mashed cauliflower topped with reduced-fat cheddar creates the rich, potato-like crust.
1 (16-ounce) package frozen cauliflower florets
1 tablespoon extra-virgin olive oil
1 large onion, chopped
2 garlic cloves, minced
1 pound extra-lean ground beef
2 cups fresh or defrosted frozen shelled edamame (10 ounces)
½ cup reduced-sodium beef broth
2 teaspoons Worcestershire sauce
½ teaspoon freshly ground black pepper
Salt
2 tablespoons low-fat sour cream
1 large egg yolk
½ cup shredded reduced-fat cheddar cheese
Heat the oven to 350°F. Spray a 2-quart casserole with cooking spray.
Bring a medium saucepan of water to a boil. Add cauliflower and cook until tender, about 10 minutes. Drain and transfer to a large bowl.
Meanwhile, in a large skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until translucent, about 5 minutes. Add beef and brown for 10 minutes, stirring to break up lumps. Add edamame and cook, stirring occasionally, 3 minutes longer. Stir in broth and Worcestershire sauce. Season with pepper and a pinch of salt. Transfer meat mixture to the casserole.
With an electric mixer at medium speed, whip the cooked cauliflower with sour cream, egg yolk, and another pinch of salt. Spoon cauliflower evenly over meat. Top with cheese and bake for 20 to 25 minutes, or until golden on top. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 367 calories, 16 g fat, 5 g saturated fat, 37 g protein, 18 g carbohydrate, 4 g fiber, 324 mg sodium
Sautéed Lamb with Spinach and Chickpeas
Prep time: 10 minutes • Cook time: 12 minutes
This rustic, filling dish is perfect for cold winter nights. To save time, have your butcher trim and cut the lamb for you.
1½ pounds leg of lamb, trimmed and cut into 1-inch pieces
1 small onion, minced
2 garlic cloves, minced
½ teaspoon cayenne
½ teaspoon ground cinnamon
½ teaspoon ground cumin
¼ teaspoon freshly ground black pepper
1 lemon, zest finely grated and fruit cut in half
2 teaspoons extra-virgin olive oil
1 (15-ounce) can chickpeas, rinsed and drained
12 ounces baby spinach (12 cups)
¼ teaspoon salt
In a large bowl, combine lamb, onion, garlic, cayenne, cinnamon, cumin, pepper, lemon zest, and oil.
Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add lamb mixture and cook, stirring, 5 to 6 minutes, or until lamb is browned on the outside and still slightly pink on the inside. Transfer lamb to a plate, cover loosely with foil, and keep warm.
Return the pan to medium-high heat. Add chickpeas and spinach, in batches if necessary, and cook until spinach is wilted and mixture is warm, 3 to 5 minutes. Return lamb to the pan and stir to combine and just reheat. Remove pan from the heat and stir in salt and a generous squeeze of lemon. Serve warm.
Makes 4 servings
Nutrition at a Glance
Per serving: 389 calories, 12 g fat, 4 g saturated fat, 41 g protein, 30 g carbohydrate, 8 g fiber, 642 mg sodium
Vegetable Moussaka
Prep time: 15 minutes • Cook time: 60 minutes • Stand time: 15 minutes
This moussaka is so filling and flavorful, you won’t even miss the lamb. Lentils provide protein, fiber, and a rich meaty taste.
1 large eggplant (about 1¼ pounds), ends trimmed, cut widthwise into ¼-inch-thick rounds
2 teaspoons extra-virgin olive oil
1 large onion, chopped
4 garlic cloves, minced
1 (15-ounce) can lentils, drained
1 (15-ounce) can diced tomatoes, with juices
¼ cup chopped parsley
1 teaspoon dried oregano
¼ teaspoon ground cinnamon
¼ teaspoon salt
Freshly ground black pepper
½ cup fat-free half-and-half
2 large eggs
¼ cup freshly grated Parmesan cheese
The South Beach Diet Super Charged Page 22