The mains are the celebrity of the dish. They’re the centerpiece of your meals, a front row reminder of the low-SI, fast fat-loss road you’re on. Let them fuel you and keep you full and happy and coming back for more. You have to eat to lose weight, and these spectacular choices will make sure you do.
Clean, lean protein is a warrior in the battle of the bulge. It’s essential for managing hunger and keeping blood sugar levels stable. Beef, pork, and lamb are protein titans that do that. They also contain other significant nutrients, including iron, zinc, and the B vitamins.
But the source of your meat matters! Factory-farmed animals can be high in saturated fat and pumped full of antibiotics and hormones. Support your own health—and humane, sustainable farming—by voting with your dollars for grass-fed, clean, lean cuts.
Patience pays dividends, especially when it comes to cooking. Drench these lamb shanks in the tomato-based sauce and let the slow cooker work its magic. If you have an intolerance to dairy, just leave out the grated cheese. This dish is also great for leftovers—so don’t be afraid to freeze any extra for up to 6 months.
1 tablespoon olive oil, plus more for the slow cooker
4 (12-ounce) lamb shanks, trimmed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 garlic cloves, minced
½ cup chopped shallots
1 teaspoon dried basil
½ cup dry red wine
1 (14.5-ounce) can diced tomatoes
3 tablespoons organic tomato paste
2 tablespoons grated Parmesan cheese
Lightly dampen a paper towel with a small amount of olive oil and wipe a 5-to 6-quart slow cooker with it. Heat the 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Season the lamb shanks with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Add the lamb to the skillet and cook, turning occasionally, until browned, 6 to 8 minutes. Transfer the lamb to the prepared slow cooker.
Return the skillet to the heat and add the garlic, shallots, and basil; cook, stirring occasionally, until the garlic and shallots are beginning to soften, 1 to 2 minutes. Pour in the wine, bring the mixture to a boil, and cook until the wine has almost evaporated, 2 to 3 minutes. Stir in the tomatoes, tomato paste, remaining ¼ teaspoon salt, and remaining ⅛ teaspoon pepper. Cook for 3 minutes; stir in the cheese, then pour the mixture over the lamb shanks.
Cover the slow cooker and cook on low until the lamb is very tender, 7 to 8 hours.
Nutrient Content per Serving
Calories: 360
Fat: 18 grams
Protein: 32 grams
Fiber: 3 grams
Saturated Fat: 7 grams
Carbs: 12 grams
Sodium: 650 mg
Sugars: 5 grams
Clean and lean is the goal, for you and your meat. Pork tenderloin is the very essence of clean, lean protein, but that “lean” also means you have to be careful not to overcook it, as it will dry out very easily.
1 teaspoon ground coriander
½ teaspoon paprika
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 tablespoon olive oil
1½ pounds pork tenderloin, trimmed
8 cups mixed baby greens, baby arugula, baby spinach
5 tablespoons Basil Vinaigrette (here)
Preheat the oven to 500°F.
Combine the coriander, paprika, salt, and pepper in a small bowl.
Heat the oil in a large ovenproof skillet over medium-high heat. Rub the pork with the coriander mixture to coat. Add the pork to the skillet and cook until browned, about 4 minutes. Transfer the skillet to the oven and cook for 20 to 22 minutes, until a thermometer inserted into the thickest part of the pork registers 145°F. Remove the pork from the pan and let stand for 5 minutes, then cut crosswise into 12 slices.
While the pork rests, toss the baby greens with 3 tablespoons of the dressing in a large bowl. Divide the greens among four plates and top each with three slices of the pork. Drizzle ½ tablespoon of the dressing over each serving of the pork.
Nutrient Content per Serving
Calories: 290
Fat: 19 grams
Protein: 25 grams
Fiber: 3 grams
Saturated Fat: 3.5 grams
Carbs: 6 grams
Sodium: 720 mg
Sugars: 3 grams
The combination of flavors in this infusion packs a punch—let your chops soak up the marinade for up to 4 hours, if you’d like. They may also be cooked on an outdoor grill or broiled.
4 (8-ounce) bone-in pork chops, about ¾ inch thick
2 tablespoons olive oil, plus more for the pan
1 tablespoon Dijon mustard
2 teaspoons chopped fresh thyme
3 garlic cloves, minced
1 tablespoon red wine vinegar
½ teaspoon freshly ground black pepper
½ teaspoon sea salt
Combine the pork chops, the 2 tablespoons of oil, mustard, thyme, garlic, vinegar, and pepper in a medium bowl; mix well to coat. Cover and refrigerate the pork chops for 1 hour.
Remove the bowl from the refrigerator and allow the pork chops to stand at room temperature for 15 to 20 minutes.
Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat over medium-high heat.
Remove the pork chops from the bowl and wipe off any excess marinade with paper towels. Season the pork with the salt. Place the chops on the grill pan and cook until well marked and cooked through, 6 to 8 minutes per side.
Nutrient Content per Serving
Calories: 250
Fat: 14 grams
Protein: 29 grams
Fiber: 0 grams
Saturated Fat: 3 grams
Carbs: 1 gram
Sodium: 280 mg
Sugars: 0 grams
Finding easy ways to get more pork in rotation is a must. Lean cuts of pork are high in protein, low in fat, and loaded with B vitamins, which you need to keep your low-SI metabolism revved. Marinate these in the morning to make dinner a breeze. If you’re using wooden skewers, be sure to soak them in warm water for 30 minutes first to prevent burning.
1 tablespoon olive oil, plus more for the pan
1½ pounds lean pork tenderloin, trimmed and cut into 32 cubes
1 small yellow or orange bell pepper, cut into 16 pieces
16 cherry tomatoes
1 tablespoon chopped shallots
1 tablespoon lemon juice
3 tablespoons Cilantro Pesto (here)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 tablespoons Easy Lemon Vinaigrette (here)
Preheat the broiler. Lightly dampen a paper towel with olive oil and wipe a broiler pan with it.
Combine the pork, bell pepper, cherry tomatoes, the 1 tablespoon of oil, shallots, lemon juice, and pesto in a bowl; mix to coat well. Let stand at room temperature for 30 minutes. Thread the pork, bell peppers, and cherry tomatoes onto eight skewers, dividing each ingredient evenly among the skewers.
Place the skewers on the prepared pan and season with the salt and pepper. Broil the pork and vegetables 4 inches from the heat, until cooked through, about 8 minutes, turning every 2 minutes. Spoon the vinaigrette over the skewers to serve.
Nutrient Content per Serving
Calories: 430
Fat: 28 grams
Protein: 38 grams
Fiber: 2 grams
Saturated Fat: 6 grams
Carbs: 6 grams
Sodium: 550 mg
Sugars: 3 grams
You’ll get credit for working a lot harder than you did on this dinner—I call that a win-win! It’s a well-dressed spread that can be ready in less than 30 minutes.
4 (6-ounce) boneless strip steaks, preferably grass fed, trimmed
1 teaspoon dried basil
½ teaspoon dried oregano
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 medium plum tomatoes (about 1 pound), seeded and chopped
⅓ cup pitted Kalamata olives, halved
3 tablespoons finely chopped shallots
3 tablespoons chopped fresh parsley
1 tablespoon red wine vinegar
1 tablespoon extra-virgin olive oil, plus more for the pan
Season the steak with the basil, oregano, ½ teaspoon of the salt, and the pepper. Combine the tomatoes, olives, shallots, parsley, vinegar, extra-virgin olive oil, and remaining ¼ teaspoon salt in a medium bowl.
Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat over medium-high heat. Add the steaks and cook until the beef is cooked to medium-rare, 5 to 6 minutes per side, or longer for your desired doneness. Serve topped with the tomato mixture.
Nutrient Content per Serving
Calories: 320
Fat: 17 grams
Protein: 36 grams
Fiber: 1 gram
Saturated Fat: 4.5 grams
Carbs: 5 grams
Sodium: 740 mg
Sugars: 2 grams
The flavorful marinade makes this elegant salad sing—and yes, you’ll impress your guests. If you’re using wooden skewers, be sure to soak them in warm water for at least 30 minutes first to prevent burning.
Makes 4 servings
Olive oil for the pan
1 medium cucumber, peeled, halved lengthwise, and sliced
1 medium red bell pepper, cut into thin strips
1 carrot, thinly sliced
1 small red onion, thinly sliced
2 tablespoons unseasoned rice vinegar
½ teaspoon monk fruit extract
¼ teaspoon sea salt
1 tablespoon Malaysian red palm fruit oil
1½ pounds beef tenderloin, preferably grass fed, trimmed and cut into 24 cubes
1 tablespoon Malaysian red palm fruit oil
1½ tablespoons minced fresh ginger
1 tablespoon lemon juice
2 garlic cloves, minced
1 tablespoon low-sodium wheat-free tamari
3 green onions, cut into 24 pieces (total)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Preheat the broiler. Lightly dampen a paper towel with olive oil and wipe a broiler pan with it.
For the salad, combine the cucumber, bell pepper, carrot, red onion, vinegar, monk fruit extract, salt, and oil in a large bowl; refrigerate until ready to serve.
For the kebabs, combine the beef, oil, ginger, lemon juice, garlic, and tamari in a large bowl. Let stand at room temperature for 30 minutes.
Alternately thread the beef and green onions onto four skewers, threading the green onions horizontally. Season with the salt and pepper. Place the kebabs on the prepared pan. Broil the kebabs 5 inches from the heat source until the beef is cooked to medium-rare, 8 to 10 minutes, or longer for your desired doneness, turning every 2 minutes. Divide the cucumber salad among four plates and top each with a kebab.
Nutrient Content per Serving
Calories: 520
Fat: 40 grams
Protein: 32 grams
Fiber: 3 grams
Saturated Fat: 17 grams
Carbs: 9 grams
Sodium: 700 mg
Sugars: 4 grams
Capers add a touch of sophistication, and tomato sauce subs for ketchup in this grilled classic. Be sure to purchase a tomato sauce made without sugar to keep your burgers lower SI. Swap nut cheese for mozzarella if you’re dairy sensitive.
Makes 4 servings
1½ pounds lean ground beef
2 teaspoons drained capers
1 teaspoon garlic powder
1 teaspoon dried basil
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 slices fresh mozzarella (2 ounces)
4 Boston lettuce leaves
½ cup prepared no-sugar-added tomato-basil sauce
Combine the beef, capers, garlic powder, basil, salt, and pepper in a large bowl and gently mix with your hands. Form the mixture into four ¾-inch-thick patties. Heat a grill pan over medium-high heat and add the patties. Cook, turning once, 4 to 5 minutes for medium-rare or longer for your desired doneness. During the last minute of cooking, top each burger with one slice of the cheese and cover loosely with aluminum foil to melt the mozzarella.
Place one lettuce leaf on each of four plates. Heat the tomato sauce in a small saucepan over medium heat for 1 minute until warm. Place a burger on each lettuce leaf and spoon 2 tablespoons of the tomato sauce over the top.
Nutrient Content per Serving
Calories: 320
Fat: 18 grams
Protein: 36 grams
Fiber: 1 gram
Saturated Fat: 8 grams
Carbs: 3 grams
Sodium: 510 mg
Sugars: 1 gram
This rub will bring your steak to life just the way your morning cup perks you up. You’ll enjoy the earthy taste of this rub so much that you’ll want to make a double batch to keep on hand.
1 tablespoon finely ground coffee
2 teaspoons paprika
2 teaspoons ground cumin
½ teaspoon monk fruit extract
¼ teaspoon dried thyme
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1½ pounds flank steak, preferably grass fed, trimmed of visible fat
2 teaspoons olive oil, plus more for the pan
Combine the coffee, paprika, cumin, monk fruit extract, thyme, salt, and pepper in a small bowl. Brush the steak all over with the 2 teaspoons of oil, then rub the coffee mixture over both sides to coat.
Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat over medium-high heat. Place the steak in the pan and cook, 5 to 6 minutes per side for medium-rare or longer for your desired doneness. Transfer the steak to a cutting board and let stand for 5 minutes before cutting across the grain on an angle into thin slices.
Nutrient Content per Serving
Calories: 290
Fat: 14 grams
Protein: 35 grams
Fiber: 1 gram
Saturated Fat: 5 grams
Carbs: 2 grams
Sodium: 510 mg
Sugars: 0 grams
You may not think of lamb chops often, but I hope this recipe will change that. Lamb is a staple in Mediterranean diets, which is often linked to lower risk of cardiovascular disease. As with red meat, protein in lamb is considered nutritionally complete—it has all 8 essential amino acids, and it’s also high in vitamins and minerals. For an added flavor boost, add 1 tablespoon grated orange zest (still makes it Cycle 1 approved!) to the parsley mixture.
1 tablespoon olive oil, plus more for the pan
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh oregano
1 teaspoon Dijon mustard
1 teaspoon coarsely ground black pepper
½ teaspoon garlic powder
8 (¾-inch-thick) lean bone-in loin lamb chops (about 1½ pounds)
½ teaspoon sea salt
Combine the 1 tablespoon of oil, parsley, oregano, mustard, pepper, and garlic powder in a medium bowl. Add the lamb chops and toss well to coat; let stand at room temperature for 20 minutes.
Meanwhile, preheat the broiler. Lightly dampen a paper towel with olive oil and wipe a broiler pan with it.
Season the lamb with the salt and place it on the prepared broiler pan. Broil the lamb 4 inches from the heat, turning once, 5 to 6 minutes for medium-rare or longer for your desired doneness.
Nutrient Content per Serving
Calories: 310
Fat: 24 grams
Protein: 20 grams
Fiber: 0 grams
Saturated Fat: 11 grams
Carbs: 1 gram
Sodium: 360 mg
Sugars: 0 grams
The very thought of meat loaf probably transports you back to some comforting childhood scene (unless you think of the singer, which is something else entirely). You may not have known what a delicate hand this protein-rich dish requires—when you combine the ingredients be careful not to overwork the mixture or the meat loaf could become tough.
1 tablespoon olive oil, plus more for the pan
1 medium onion, finely chopped
2 tablespoons chopped fresh oregano
1¾ pounds lean ground beef
½ pound lean ground pork
½ cup gluten-free old-fashioned rolled oats, soaked in water for 10 minutes and drained
1 large egg
2 tablespoons Dijon mustard
⅓ cup chopped fresh parsley
1 tablespoon garlic powder
2 teaspoons ground coriander
1¼ teaspoons sea salt
½ teaspoon freshly ground black pepper
Preheat the oven to 350°F. Lightly dampen a paper towel with olive oil and wipe a large rimmed baking sheet with it.
Heat the 1 tablespoon of oil in a medium nonstick skillet over medium-high heat. Add the onion and oregano and cook, stirring occasionally, until the onion is slightly softened, 4 to 5 minutes. Transfer to a large bowl and add the beef, pork, oats, egg, mustard, parsley, garlic powder, coriander, salt, and pepper; mix well. Transfer the meat mixture to the prepared baking sheet and form it into an 8 x 4 x 2-inch loaf.
Bake the meat loaf until a thermometer inserted into the center registers 165°F, 48 to 50 minutes. Remove from the oven and let cool for at least 10 minutes before slicing.
Nutrient Content per Serving
Calories: 340
Fat: 17 grams
Protein: 37 grams
Fiber: 2 grams
Saturated Fat: 6 grams
Carbs: 10 grams
Sodium: 710 mg
Sugars: 2 grams
Everyone loves Chinese food, and this Asian-inspired dish is so quick and easy to make, there’s no point in hassling with takeout. The ingredients are straightforward, too, but if you’re not familiar with broccolini, it’s a cross between broccoli and Chinese broccoli (gai-lan).
1¼ pounds flank steak, trimmed and cut crosswise into ¼-inch-thick slices
2 tablespoons low-sodium wheat-free tamari or coconut aminos
5 teaspoons Malaysian red palm fruit oil
1 medium red onion, sliced
1 medium red bell pepper, sliced
1 tablespoon minced fresh ginger
2 garlic cloves, minced
1 bunch broccolini (about 8 ounces), trimmed and cut into 2-inch pieces
¼ cup water
⅓ cup chopped green onions
Combine the flank steak and 1 teaspoon of the tamari in a large bowl; toss well.
Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add half of the beef and cook until no longer pink, about 2 minutes. Transfer the steak to a plate. Return the skillet to the stove and repeat with 1 teaspoon of the oil and the remaining steak.
Pour off any liquid from the skillet and heat the remaining 2 teaspoons oil over medium-high heat. Add the onion and cook until starting to soften, 1 to 2 minutes. Stir in the bell pepper, ginger, and garlic; cook for 2 minutes. Add the broccolini and water; cook, stirring occasionally, until the broccolini is crisp-tender, about 3 minutes. Stir in the beef and any juices that have accumulated on the plate and cook until hot, about 1 minute. Remove from the heat and stir in the remaining 5 teaspoons tamari and the green onions.
Nutrient Content per Serving
Calories: 310
Fat: 16 grams
Protein: 32 grams
Fiber: 2 grams
Saturated Fat: 7 grams
Carbs: 9 grams
Sodium: 440 mg
Sugars: 3 grams
These pork cutlets will serve up a down-home meal without the usual sugar shock of a breaded coating. If thin, sliced pork chops aren’t available, place your pork chops between two sheets of plastic wrap and pound with a meat mallet or rolling pin to a thickness of ¼ inch. Heck, if you’ve had a frustrating day, you may just want to buy them thicker and pound away!
2 tablespoons olive oil, plus more for the pan
8 thinly sliced boneless center-cut pork loin chops (1½ pounds), trimmed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3 medium onions, thinly sliced
1 tablespoon chopped fresh oregano
6 garlic cloves, sliced
1 cup Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
⅓ cup tomato paste
Preheat the oven to 350°F. Lightly dampen a paper towel with olive oil and wipe a 13 x 9-inch baking dish with it.
Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the pork with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Add the pork to the skillet and cook until browned, 2 minutes per side; transfer to the prepared baking dish.
Return the skillet to the stove and heat the remaining 1 tablespoon oil over medium-high heat. Add the onions and oregano and cook, stirring occasionally, until the onions are slightly softened, 2 to 3 minutes. Add the garlic and cook until the onions are tender, 4 to 5 minutes longer. Stir in the stock and tomato paste; bring to a boil and cook for 3 minutes. Remove from the heat and stir in the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Spoon the onion mixture over the pork.
Bake until the pork is cooked through, 10 minutes.
Nutrient Content per Serving
Calories: 350
Fat: 15 grams
Protein: 35 grams
Fiber: 4 grams
Saturated Fat: 3.5 grams
Carbs: 18 grams
Sodium: 450 mg
Sugars: 9 grams
Poultry is an easy-to-cook canvas that makes it a go-to meal for people with busy lives (who did I leave out?). Sauces, marinades, and rubs transform chicken, duck, and turkey into sophisticated meals. But they’re also versatile enough to make great leftovers!
Poultry is also one of the more budget-friendly ways to make sure clean, lean protein takes center stage on your Sugar Impact Plate. Plus, it’s a good source of vitamins (B6 and B12) and minerals (selenium) that support strong bones, heart health, and fast fat loss by keeping your metabolism humming.
Remember, you’ll get the biggest health bang for your buck from organic, pasture-raised, hormone- and antibiotic-free poultry. Industrial chicken, turkey, and duck are pumped full of antibiotics and added hormones, which all end up in you. Eek!
Look for genuine fermented black beans that have no added ingredients (they’re available in Asian food markets). They’re slightly salty and have a strong scent, and they add a savory depth to this meal.
Makes 4 servings
1¼ pounds turkey breast cutlets, cut crosswise into ¾-inch pieces
1 teaspoon Asian sesame oil
3 teaspoons macadamia nut oil
2 garlic cloves, minced
1 tablespoon minced fresh ginger
1 medium red onion, chopped
12 ounces baby bok choy, coarsely chopped
⅓ cup slow-roasted almonds (see here)
1½ tablespoons fermented black beans, mixed with 3 tablespoons water
1 tablespoon low-sodium wheat-free tamari or coconut aminos
Combine the turkey breast cutlets and sesame oil in a large bowl.
Heat 1 teaspoon of the macadamia nut oil in a large nonstick skillet over medium-high heat. Add half of the turkey and cook until browned, 3 minutes. Transfer to a plate. Repeat with 1 teaspoon of the macadamia nut oil and the remaining turkey.
Wipe the skillet clean, return it to the heat and add the remaining 1 teaspoon macadamia nut oil. Add the garlic and ginger and cook until fragrant, 15 seconds. Add the onion and cook until starting to soften, 1 to 2 minutes. Add the bok choy and almonds; cook, stirring often, until the bok choy is crisp-tender, 1 to 2 minutes. Add the turkey, black beans, and tamari; cook until hot, 1 to 2 minutes. Divide among four plates or bowls.
Nutrient Content per Serving
Calories: 290
Fat: 11 grams
Protein: 39 grams
Fiber: 2 grams
Saturated Fat: 1 gram
Carbs: 10 grams
Sodium: 290 mg
Sugars: 1 gram
A sophisticated take on the traditional steak version, and a low-SI way to get your fajita fix! Duck breasts without skin and bone also have fewer calories and less overall fat than a boneless, skinless chicken breast, so eat up!
Makes 4 servings
4 teaspoons olive oil, plus more for the pan
1 medium red onion, sliced
1 yellow bell pepper, sliced
1 teaspoon chili powder
1 cup grape tomatoes, halved
2 teaspoons low-sodium wheat-free tamari or coconut aminos
1 tablespoon chopped fresh cilantro
4 (7-ounce) boneless duck breast halves, skin removed
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
4 coconut wraps (see box, here)
½ medium avocado, cut into 8 slices
¼ cup unsweetened cultured coconut milk
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the onion and cook until slightly softened, 2 to 3 minutes. Add the bell pepper and chili powder; cook until the bell pepper is slightly softened, 3 to 4 minutes. Stir in the tomatoes and cook until just starting to wilt, 2 minutes. Add the tamari and cook for 30 seconds longer. Remove from the heat and stir in the cilantro.
Meanwhile, combine the duck breasts and remaining 1 teaspoon oil in a large bowl and season with the salt and pepper. Lightly dampen a paper towel with a small amount of olive oil and wipe a grill pan with it; heat over medium-high heat. Add the duck breasts to the pan and cook, loosely covered with aluminum foil, until a thermometer inserted into the thickest portion of the duck registers 165°F, 6 to 7 minutes per side. Transfer to a cutting board and let stand for 2 minutes. Thinly slice the duck across the grain.
Place one coconut wrap on each of four plates. Top each evenly with the duck, bell pepper mixture, avocado, and coconut milk.
Nutrient Content per Serving
Calories: 270
Fat: 16 grams
Protein: 19 grams
Fiber: 4 grams
Saturated Fat: 7 grams
Carbs: 14 grams
Sodium: 340 mg
Sugars: 7 grams
Paillard is a French culinary term that refers to a quick-cooking piece of meat, and you’ll want just that so you can be eating this salad as soon as possible! It’s satisfying, nutrient rich, and full of sophisticated flavors. The spice from the pepper complements the turkey perfectly. If you’d like a subtler flavor, cut back on the pepper by ¼ to ½ teaspoon.
Makes 4 servings
4 (6-ounce) turkey cutlets
1 tablespoon plus 1 teaspoon olive oil
¼ teaspoon sea salt
1¼ teaspoons coarsely ground black pepper
8 cups baby spinach
⅓ cup Dijon Vinaigrette (here)
Brush the turkey with 1 teaspoon of the oil. Season with the salt, then press the pepper onto both sides of each cutlet.
Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the turkey and cook until browned and cooked through, 4 to 5 minutes per side. Remove from the skillet.
Combine the spinach and 4 tablespoons of the vinaigrette in a bowl. Divide the mixture among four plates. Top each with one turkey cutlet, then drizzle each portion with 1 teaspoon of the vinaigrette.
Nutrient Content per Serving
Calories: 310
Fat: 18 grams
Protein: 33 grams
Fiber: 2 grams
Saturated Fat: 2 grams
Carbs: 6 grams
Sodium: 540 mg
Sugars: 0 grams
You may have had a hard day, but don’t take it out on your protein. You want to make sure it loves you back. Gently pounding the chicken to an even thickness ensures even cooking. Look for bottled roasted peppers packed in brine—water and salt. Be sure to rinse them well and pat dry with paper towels.
2 teaspoons olive oil, plus more for the pan
1 tablespoon lemon juice
1 teaspoon dried basil
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
4 (6-ounce) boneless skinless chicken breast halves
1 (12-ounce) jar roasted peppers, drained, rinsed, patted dry, and sliced
6 cups baby kale salad mix
½ medium Vidalia or other sweet onion, thinly sliced (about ½ cup)
¼ cup Caper Vinaigrette (here)
For the chicken, combine the 2 teaspoons of oil, lemon juice, basil, salt, and black pepper in a large bowl and set aside. Sandwich one chicken breast half between two pieces of plastic wrap and use a meat mallet with a smooth surface or a rolling pin to gently pound the chicken to an even ¼-inch thickness. Repeat with the remaining chicken breast halves. Add the chicken to the bowl and turn once to coat with the mixture. Let stand at room temperature for 10 minutes.
Preheat the broiler. Lightly dampen a paper towel with a small amount of olive oil and wipe a broiler pan with it.
Meanwhile, for the topping, combine the roasted peppers, kale salad, onion, and vinaigrette in a bowl and toss well.
Place the chicken under the broiler, 4 to 5 inches from the heat, and cook until a thermometer inserted into the thickest part registers 165°F, 4 to 5 minutes, turning once. Serve the chicken topped with the roasted pepper mixture.
Nutrient Content per Serving
Calories: 170
Fat: 6 grams
Protein: 27 grams
Fiber: 0 grams
Saturated Fat: 1 gram
Carbs: 0 grams
Sodium: 290 mg
Sugars: 0 grams
Your Sugar Impact Plate is going to be very happy to see this coming—clean, lean protein and lots of colorful veggies in one fell swoop. Turkey cutlets are sometimes labeled as turkey chops, so don’t let that fool you when you’re shopping.
Makes 4 servings
2 tablespoons olive oil
1¼ pounds turkey cutlets, cut crosswise into ½-inch-thick strips
2 teaspoons Dijon mustard
2 teaspoons grated lemon zest
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup chopped shallots
3 garlic cloves, minced
1½ teaspoons chopped fresh thyme
8 ounces Brussels sprouts, quartered
1 red bell pepper, sliced
8 ounces sugar snap peas
½ cup Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Combine the turkey with the mustard, lemon zest, ¼ teaspoon of the salt, and ⅛ teaspoon of the black pepper. Add half of the turkey and cook, stirring occasionally, until lightly browned, 2 to 3 minutes. Transfer to a plate. Heat 1 teaspoon of the oil and repeat with the remaining turkey.
Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Add the shallots, garlic, and thyme; cook, stirring occasionally, for 1 minute. Add the Brussels sprouts and cook for 2 minutes. Stir in the bell pepper and cook for 2 minutes longer. Add the sugar snap peas and cook until bright green, 1 minute. Add the chicken stock and bring to a boil. Stir in the turkey and cook until hot, 1 to 2 minutes. Stir in the remaining ¼ teaspoon salt and ⅛ teaspoon black pepper. Divide among four bowls and serve.
Nutrient Content per Serving
Calories: 290
Fat: 8 grams
Protein: 39 grams
Fiber: 5 grams
Saturated Fat: 1 gram
Carbs: 15 grams
Sodium: 500 mg
Sugars: 6 grams
This roasted chicken is great for a Sunday night supper and leftovers are terrific in a salad the next day (if there are any!). Be generous with the rub both inside and outside the bird’s cavity so the seasonings are absorbed into the meat during roasting.
Makes 6 servings
1 tablespoon olive oil, plus more for the pan
1 (4-pound) whole chicken
1 tablespoon lemon juice
2 tablespoons Smoky BBQ Spice Rub (here)
Preheat the oven to 400°F. Position a rack in the center. Set a wire rack in a shallow roasting pan. Lightly dampen a paper towel with a small amount of olive oil and wipe both the roasting pan and rack with it.
Loosen the skin over the breasts, legs, and thighs of the chicken with your fingers. Rub the chicken all over and under the skin with the 1 tablespoon of oil and lemon juice. Sprinkle the spice rub over the skin and sprinkle some in the cavity. Set the chicken on the rack in the roasting pan, breast-side up. Tuck the wing tips under the body and tie the legs together with kitchen twine, if desired.
Roast the chicken until an instant-read thermometer inserted into the thickest part of the thigh without hitting the bone registers 165°F, about 1 hour 10 minutes. Transfer the chicken to a cutting board. Let stand for 10 minutes before carving.
Nutrient Content per Serving
Calories: 370
Fat: 22 grams
Protein: 40 grams
Fiber: 0 grams
Saturated Fat: 6 grams
Carbs: 1 gram
Sodium: 250 mg
Sugars: 0 grams
This dish will transport you to da islands, mon! A tropical treat for your taste buds, this meal is a perfect blend of spicy and sweet. The chutney can be made up to 3 days ahead and kept in the refrigerator. It’s also great on pork.
Olive oil for the pan
½ pineapple, peeled, cored, and cut into ½-inch-thick slices
1 tablespoon plus 1 teaspoon coconut oil
¼ cup finely chopped red bell pepper
2 tablespoons chopped green onion
½ teaspoon minced fresh ginger
1 tablespoon chopped fresh mint
⅛ teaspoon sea salt
8 bone-in skinless chicken thighs (about 2¼ pounds), trimmed
2½ tablespoons Jerk Rub (here)
Preheat the oven to 425°F. Lightly dampen a paper towel with a small amount of olive oil and wipe two rimmed baking sheets with it.
Brush the pineapple with 1 teaspoon of the coconut oil and place on one of the baking sheets. Roast until the pineapple is tender and lightly browned, turning once, 15 minutes. Remove from the oven and let cool for 10 minutes. Cut the cooled pineapple into ½-inch pieces and transfer to a bowl; stir in the bell pepper, green onion, ginger, mint, and salt and set aside until ready to serve.
Melt the remaining 1 tablespoon coconut oil and combine it with the chicken in a large bowl. Rub the chicken all over with the jerk rub and place on the remaining baking sheet. Roast the chicken for 25 to 28 minutes, until a thermometer inserted into the thickest portion of the leg without hitting the bone registers 165°F. Serve the chicken with the chutney.
Nutrient Content per Serving
Calories: 380
Fat: 17 grams
Protein: 36 grams
Fiber: 3 grams
Saturated Fat: 7 grams
Carbs: 18 grams
Sodium: 640 mg
Sugars: 12 grams
These light and healthy kebabs are perfect for a backyard BBQ on a summer evening. The lime marinade and Cilantro Pesto (here) intermingle to create a fiesta of flavor. Having the cilantro pesto on hand makes this recipe a snap. Don’t be afraid to try it with the Chimichurri Sauce (here) as well. If you’re using wooden skewers, be sure to soak them in warm water for 30 minutes first to prevent burning.
1½ pounds boneless skinless chicken thighs, trimmed and cut into 32 pieces
1 medium red bell pepper, cut into 16 pieces
1 medium yellow bell pepper, cut into 16 pieces
1 tablespoon olive oil, plus more for the pan
1 garlic clove, minced
1 tablespoon grated lime zest
2 tablespoons lime juice
1 teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
½ cup Cilantro Pesto (here)
Combine the chicken, bell peppers, the 1 tablespoon of oil, garlic, lime zest, lime juice, and oregano in a large bowl. Refrigerate for 30 minutes.
Preheat the broiler. Lightly dampen a paper towel with a small amount of olive oil and wipe a broiler pan with it.
Alternately skewer 4 chicken pieces and 4 bell pepper pieces on each of eight skewers. Season with salt and black pepper and set the skewers on the prepared pan.
Broil the chicken and peppers 5 inches from the heat source until cooked through, 8 to 10 minutes, turning every 2 minutes. Serve the skewers with the cilantro pesto.
Nutrient Content per Serving
Calories: 400
Fat: 28 grams
Protein: 30 grams
Fiber: 2 grams
Saturated Fat: 5 grams
Carbs: 6 grams
Sodium: 550 mg
Sugars: 3 grams
Because it’s braised and infused with savory seasonings and vegetables for hours, this succulent slow-cooked chicken will fall right off the bone! Makes great leftovers for tomorrow’s lunch.
1 tablespoon olive oil, plus more for the slow cooker
8 bone-in skin-on chicken legs (about 2½ pounds)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
4 garlic cloves, minced
1 medium onion, chopped
3 celery stalks, cut into ¾-inch slices
1 small fennel bulb, cored and sliced
2 teaspoons chopped fresh rosemary
½ cup Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
2 teaspoons arrowroot
Lightly dampen a paper towel with a small amount of olive oil and wipe a 5-to 6-quart slow cooker with it.
Heat the 1 tablespoon of oil in a large nonstick skillet over medium-high heat. Season the chicken with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Add the chicken to the skillet and cook, turning occasionally, until browned, 4 to 6 minutes. Transfer the chicken to the prepared slow cooker.
Return the skillet to the heat and add the garlic, onion, celery, fennel, and rosemary and cook, stirring occasionally, until the vegetables are starting to soften, 2 to 3 minutes. Pour in the chicken stock and cook for 1 minute. Remove from the heat and stir in the arrowroot and remaining ¼ teaspoon salt and ⅛ teaspoon pepper.
Pour the vegetable mixture into the slow cooker, cover, and cook on low until the chicken is tender, 6 to 7 hours.
Nutrient Content per Serving
Calories: 450
Fat: 30 grams
Protein: 32 grams
Fiber: 4 grams
Saturated Fat: 8 grams
Carbs: 13 grams
Sodium: 520 mg
Sugars: 3 grams
Meatballs! Fun to say, fun to make! Some say that the rounder they are, the better they taste, so grab the kids and make it a contest to see who can make the best one. The meatballs can be made up to 2 days ahead and reheated in the sauce. If you’re dairy intolerant, skip the Parmesan cheese.
2 tablespoons olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 teaspoon dried basil
1 (14.5-ounce) can no-salt-added petite diced tomatoes
3 tablespoons tomato paste
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1½ pounds lean ground turkey
¼ cup gluten-free old-fashioned rolled oats
1 teaspoon garlic powder
1 teaspoon dried oregano
1 large egg
⅓ cup grated Parmesan cheese
Quinoa pasta or spaghetti squash, for serving (optional)
Shredded parsley, for garnish
Heat 1 tablespoon of the oil in a medium nonstick skillet over medium-high heat. Add the onion, garlic, and basil; cook until the onion and garlic are starting to soften, 1 to 2 minutes. Add the tomatoes and tomato paste; reduce the heat to medium and cook, stirring occasionally, until slightly thickened, 10 to 12 minutes. Season the sauce with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Remove from the heat.
Combine the turkey, oats, garlic powder, oregano, egg, cheese, and remaining ¼ teaspoon salt and ⅛ teaspoon pepper in a large bowl; mix well with your hands. Form the turkey mixture into 16 balls and set aside on a plate.
Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned and cooked through, 16 to 18 minutes. Transfer the meatballs to the skillet with the sauce and bring to a simmer over medium heat. Cook for 3 minutes.
Serve the meatballs and sauce in a bowl as-is, or on top of quinoa pasta (Cycle 1/3) or spaghetti squash for a heartier meal. Garnish with shredded parsley.
Nutrient Content per Serving
Calories: 370
Fat: 21 grams
Protein: 31 grams
Fiber: 3 grams
Saturated Fat: 5 grams
Carbs: 16 grams
Sodium: 520 mg
Sugars: 5 grams
Tagine is perhaps Morocco’s most famous culinary export. After slow cooking this dish for hours, come home to your reward—a symphony of deliciously exotic aromas!
Makes 4 servings
1 tablespoon olive oil, plus more for the slow cooker
8 bone-in skinless chicken thighs (2 pounds), trimmed
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 medium onion, chopped
6 garlic cloves, minced
1 green bell pepper, chopped
1 teaspoon ground coriander
½ teaspoon paprika
¼ teaspoon saffron threads, crushed
¼ teaspoon ground ginger
1 cinnamon stick
¾ cup Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
1 cup organic no-salt-added chickpeas, drained and rinsed
¼ cup pitted Kalamata olives, halved
3 tablespoons chopped fresh cilantro
1 tablespoon grated orange zest
1 tablespoon grated lemon zest
Lightly dampen a paper towel with a small amount of olive oil and wipe a 5-to 6-quart slow cooker with it.
Heat the 1 tablespoon of oil in a large skillet over medium-high heat. Season the chicken with ¼ teaspoon of the salt and ⅛ teaspoon of the black pepper. Add 4 chicken thighs to the skillet and cook until browned, 8 minutes, turning once. Transfer the chicken to a plate and repeat with the remaining thighs.
Reduce the heat to medium and add the onion and garlic; cook, stirring, for 1 minute. Add the bell pepper and cook for 1 minute. Stir in the coriander, paprika, saffron, ginger, and cinnamon stick; cook for 30 seconds. Pour in the stock and cook for 1 minute, scraping up any browned bits that have stuck to the bottom of the pan. Add the chickpeas and cook for 1 minute. Transfer the vegetables to the prepared slow cooker. Stir in the olives and remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Set the chicken thighs on top of the chickpea mixture, cover, and cook on low until the chicken is very tender, 6 to 7 hours.
Transfer the chicken to a serving platter and stir the cilantro, orange zest, and lemon zest into the chickpea mixture. Spoon the chickpea mixture over the chicken and serve.
Nutrient Content per Serving
Calories: 350
Fat: 13 grams
Protein: 38 grams
Fiber: 5 grams
Saturated Fat: 3.5 grams
Carbs: 17 grams
Sodium: 580 mg
Sugars: 4 grams
This dish gets its name from the traditional tandoor ovens from India and Pakistan, so that may explain the pull you feel to cook it on the outdoor grill. Let this mix and mingle of exotic spices transport you to a faraway land!
This dish will need to be refrigerated overnight before cooking. If you do prefer to grill the chicken, grill over indirect medium-high heat (400 to 450°F) for 25 to 28 minutes, or until the internal temperature of the chicken reaches 165°F.
Makes 4 servings
1 cup cultured unsweetened coconut milk
2 tablespoons lemon juice
3 garlic cloves, minced
1 tablespoon minced fresh ginger
2 teaspoons paprika
1 teaspoon ground cumin
¼ teaspoon saffron threads, crushed
¼ teaspoon ground cinnamon
¼ teaspoon cayenne pepper
8 bone-in skinless chicken thighs (2¼ pounds), trimmed
Olive oil for the pan
¾ teaspoon sea salt
Combine the coconut milk, lemon juice, garlic, ginger, paprika, cumin, saffron, cinnamon, and cayenne in a large bowl. Add the chicken and toss well to coat. Cover with plastic wrap and refrigerate overnight.
Preheat the oven to 450°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a large rimmed baking sheet with it.
Remove the chicken from the marinade and season with the salt. Place the chicken on the prepared baking sheet. Roast until a thermometer inserted into the thickest part of the chicken registers 165°F, 25 to 28 minutes.
Nutrient Content per Serving
Calories: 190
Fat: 7 grams
Protein: 27 grams
Fiber: 1 gram
Saturated Fat: 2.5 grams
Carbs: 4 grams
Sodium: 560 mg
Sugars: 2 grams
The shiitake mushrooms add a rich, smoky depth to this dish that will have your taste buds singing arigatō! Make sure to use dry Marsala wine and not the sweet version.
Serves 4
4 (6-ounce) turkey breast cutlets
¼ teaspoon plus ⅛ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons arrowroot powder
2 tablespoons olive oil
8 ounces shiitake mushrooms, stems removed and thinly sliced
3 garlic cloves, minced
¾ cup Homemade Chicken Stock (here) or low-sodium store-bought chicken broth
½ cup Marsala wine
2 tablespoons chopped fresh parsley
Season the turkey with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Spread the arrowroot on a large plate and lightly dredge both sides of each turkey cutlet in the arrowroot.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until lightly browned, 3 to 4 minutes per side. Transfer to a plate and set aside.
Wipe the skillet clean, then in the same skillet, heat the remaining 1 tablespoon oil; add the mushrooms and cook, stirring occasionally, until lightly browned and softened, 5 minutes. Stir in the garlic and cook until slightly softened, 1 to 2 minutes. Pour in the stock and wine; bring to a boil and cook until the mixture begins to thicken, about 2 minutes. Reduce the heat to medium and add the turkey. Cook, turning occasionally, until the turkey is hot and cooked through, about 3 minutes. Remove from the heat and stir in the parsley and remaining ⅛ teaspoon salt and ⅛ teaspoon pepper.
Nutrient Content per Serving
Calories: 300
Fat: 8 grams
Protein: 39 grams
Fiber: 2 grams
Saturated Fat: 1 gram
Carbs: 12 grams
Sodium: 350 mg
Sugars: 4 grams
Curry and fresh spices transform an everyday chicken dinner into an exotic experience. To expand your repertoire, try this recipe with boneless center-cut pork chops.
Makes 4 servings
3 teaspoons coconut oil
4 (6-ounce) boneless skinless chicken breast halves
¼ teaspoon plus ⅛ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 medium red onion, thinly sliced
1 medium red bell pepper, thinly sliced
1 tablespoon minced fresh ginger
3 garlic cloves, minced
1 tablespoon curry powder
1 cup unsweetened lite culinary coconut milk (such as So Delicious brand) (see box, here)
½ cup sliced green onions
⅓ cup slow-roasted cashews (see here), coarsely chopped
¼ cup sliced fresh basil leaves
Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Season the chicken with ¼ teaspoon of the salt and ⅛ teaspoon of the black pepper; add to the skillet and cook until browned on both sides, about 6 minutes. Transfer the chicken to a plate and set aside.
Return the skillet to the heat and add the remaining 1 teaspoon oil. Stir in the onion and bell pepper; cook, stirring occasionally, until the vegetables are slightly softened, 2 to 3 minutes. Add the ginger and garlic; cook for 1 minute. Add the curry powder and cook, stirring, for 30 seconds. Reduce the heat to medium and pour in the coconut milk; simmer for 1 minute. Add the chicken and cook, turning occasionally, until a thermometer inserted into the thickest part of the chicken registers 165°F, 11 to 12 minutes. Remove from the heat and stir in the green onions, cashews, basil, and remaining ⅛ teaspoon salt and ⅛ teaspoon black pepper.
Nutrient Content per Serving
Calories: 330
Fat: 15 grams
Protein: 39 grams
Fiber: 3 grams
Saturated Fat: 8 grams
Carbs: 10 grams
Sodium: 470 mg
Sugars: 4 grams
Warm chicken and green beans certainly elevate the standard lunchtime fare of cold chicken over plain old lettuce. But if you’re having a day where “easy” trumps “sophisticated,” don’t rule out this salad—the chicken can also be served at room temperature, so make all the components ahead of time and toss just before serving.
Makes 4 servings
8 ounces green beans, halved crosswise
2 teaspoons olive oil
1½ pounds boneless skinless chicken thighs (about 5 thighs)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 celery stalks, cut into ½-inch-thick slices
2 carrots, thinly sliced
1 large orange bell pepper, chopped
⅓ cup slow-roasted pecans (see here)
3 cups baby spinach
¼ cup sliced fresh basil leaves
¼ cup Caper Vinaigrette (here)
Bring a medium saucepan of lightly salted water to a boil over high heat. Add the green beans, return the water to a boil, and cook for 1 minute; drain and set aside.
Heat the oil in a large nonstick skillet over medium-high heat. Season the chicken with the salt and black pepper. Add the chicken to the skillet; cook until a thermometer inserted into the thickest part of the thigh registers 165°F, 7 to 8 minutes per side. Transfer the chicken to a cutting board and let rest for 2 minutes. Cut the chicken into strips and transfer to a bowl. Add the green beans, celery, carrots, bell pepper, pecans, spinach, basil, and vinaigrette; toss well and serve.
Nutrient Content per Serving
Calories: 360
Fat: 22 grams
Protein: 28 grams
Fiber: 6 grams
Saturated Fat: 2 grams
Carbs: 15 grams
Sodium: 690 mg
Sugars: 6 grams
Seafood lovers, rejoice! You win. Your favorites are low in saturated fat, packed with protein, iron, and B vitamins, and are the richest source of omega-3 fatty acids of any food on the planet. And, as you now know, the more healthy fat you eat, the better—it helps prevent heart disease and reduce high blood pressure and inflammation. It also boosts brain power, improves immune function, and eases joint pain.
For the most concentrated nutritional benefit among already great choices, go for cold-water wild fish, starting with those lowest on the food chain (like sardines and anchovies). But if those aren’t your bag, don’t sweat it. These mouthwatering recipes offer you plenty of choices, and all of them make exquisite meals.
According to Leonardo da Vinci, “Simplicity is the ultimate sophistication,” and this recipe is certainly both (don’t worry, you can still grill the shrimp in your flip-flops). Cook over direct high heat for 2 to 3 minutes per side on a gas or charcoal grill.
Makes 4 servings
1½ pounds large shrimp, peeled and deveined
1 tablespoon olive oil
¼ teaspoon ground coriander
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 tablespoon grated lime zest
1 tablespoon chopped fresh cilantro
1 lime, quartered
Toss the shrimp with the oil, coriander, salt, and pepper; let stand for 5 minutes.
Add the shrimp to the grill pan and cook until marked and cooked through, 3 to 4 minutes per side. Transfer to a bowl and toss with the lime zest and cilantro. Serve with the lime quarters.
Nutrient Content per Serving
Calories: 180
Fat: 6 grams
Protein: 32 grams
Fiber: 0 grams
Saturated Fat: 0 grams
Carbs: 0 grams
Sodium: 510 mg
Sugars: 0 grams
The Sugar Impact Plate has a spot for clean, lean protein at every meal, and wild, cold-water fish is a great way to fill it. If you want to mix it up from time to time, swap salmon for fresh tuna in this recipe—it’s just as to die for.
Makes 4 servings
¼ cup Sugar Impact Mayonnaise (here)
2 tablespoons finely chopped shallots
2 tablespoons finely chopped cucumber
2 teaspoons chopped drained capers
1½ pounds skinless salmon fillet, cut into 1-inch chunks
1 tablespoon chopped drained capers
1 large egg, lightly beaten
3 tablespoons chopped fresh parsley
1 tablespoon chopped fresh basil
1 teaspoon Dijon mustard
1 tablespoon olive oil
For the tartar sauce, combine the mayonnaise, shallots, cucumber, and capers in a small bowl; set aside.
For the salmon cakes, place the salmon in a food processor and pulse until chopped. Transfer to a bowl and stir in the capers, egg, parsley, basil, and mustard. With moist hands, form the mixture into four ¾-inch-thick patties.
Nutrient Content per Serving
Calories: 350
Fat: 20 grams
Protein: 37 grams
Fiber: 0 grams
Saturated Fat: 3.5 grams
Carbs: 3 grams
Sodium: 370 mg
Sugars: 1 gram
Salmon may be well known for its high protein and omega-3 content, but it’s packed with other nutrients, too, including vitamin D. Choose wild-caught Alaskan salmon and make it a crunchy treat—keep the skin on the fillets and cook on the skin side two-thirds of the way through.
Makes 4 servings
¼ cup Sugar Impact Mayonnaise (here)
½ small garlic clove, crushed to a paste
2 tablespoons chopped fresh basil
1 teaspoon lemon juice
1 teaspoon sweet paprika
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon garlic powder
¼ teaspoon dried thyme
¾ teaspoon sea salt
¼ teaspoon ground chipotle pepper
4 (6-ounce) skin-on salmon fillets
1 teaspoon Malaysian red palm fruit oil
Combine the mayonnaise, garlic, basil, and lemon juice in a small bowl. Set aside.
Combine the paprika, cumin, coriander, garlic powder, thyme, salt, and chipotle pepper in a small bowl. Rub the mixture over the salmon fillets.
Heat the oil in a large nonstick skillet over medium-high heat. Add the salmon and cook for 4 to 5 minutes per side, until the fish flakes easily with a fork. Serve topped with the mayonnaise mixture.
Nutrient Content per Serving
Calories: 310
Fat: 17 grams
Protein: 35 grams
Fiber: 1 gram
Saturated Fat: 3.5 grams
Carbs: 3 grams
Sodium: 620 mg
Sugars: 0 grams
Bathing mussels in a rich, slightly sweet coconut bath brings out the best in them (and you, too, I hope!). Prior to cooking, any open mussels should close when lightly tapped. Discard any that don’t close or have cracked or broken shells. Rinse the shells before cooking.
Makes 4 servings
1 tablespoon coconut oil
1 medium onion, chopped
4 garlic cloves, minced
1 serrano pepper, seeded and finely chopped
1 cup lite culinary coconut milk (see box, here)
4 tablespoons chopped fresh cilantro
2 tablespoons lime juice
¼ teaspoon monk fruit extract
1 teaspoon low-sodium wheat-free tamari or coconut aminos
3 pounds mussels, scrubbed and debearded
Heat the oil in a Dutch oven over medium-high heat. Add the onion, garlic, and serrano pepper; cook, stirring often, until slightly softened, 3 to 4 minutes. Stir in the coconut milk, 2 tablespoons of the cilantro, the lime juice, monk fruit extract, and tamari. Bring the mixture to a boil and cook for 1 minute. Add the mussels, cover, return to a boil, and cook until the shells open, 4 to 5 minutes. Remove from the heat and discard any unopened mussels.
Divide the mussels among four bowls. Spoon sauce from the pan over each serving and sprinkle with the remaining 2 tablespoons cilantro.
Nutrient Content per Serving
Calories: 360
Fat: 12 grams
Protein: 41 grams
Fiber: 1 gram
Saturated Fat: 5 grams
Carbs: 19 grams
Sodium: 1040 mg
Sugars: 4 grams
Plank roasting is a great way to add an earthy, smoky quality to your fish. If you don’t have a plank, you don’t have to skip this recipe—simply cook the salmon on a baking sheet instead.
Makes 4 servings
1 tablespoon plus 2 teaspoons olive oil
4 (6-ounce) skin-on salmon fillets
1 tablespoon lemon juice
2 teaspoons Dijon mustard
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
Preheat the oven to 350°F.
Lightly brush one side of a large alder wood or cherry wood plank with 2 teaspoons of the oil. Set in the center of the oven, oiled-side up, and bake for 20 minutes.
Rub the salmon with the remaining 1 tablespoon oil. Combine the lemon juice and mustard in a small bowl and brush over the salmon. Season with the salt and pepper.
Place the salmon fillets skin-side down on the plank and roast until the fish is firm and flakes easily with a fork, 14 to 15 minutes.
Nutrient Content per Serving
Calories: 250
Fat: 12 grams
Protein: 34 grams
Fiber: 0 grams
Saturated Fat: 2.5 grams
Carbs: 1 gram
Sodium: 290 mg
Sugars: 0 grams
Or, as I prefer to think of it, “Bacon Hugs Scallops.” If you’re paleo or low carb, take note—paleo-style bacon won’t work in this recipe, so choose regular nitrate-free bacon instead. And look for regular, not jumbo, “dry” sea scallops rather than wet scallops, which are packed in brine.
Makes 4 servings
1½ pounds sea scallops, preferably wild caught (20 pieces)
¼ teaspoon freshly ground black pepper
10 slices nitrate-free uncured bacon, halved crosswise
1 teaspoon olive oil
Lay the bacon slices on a work surface. Place a scallop on half of each bacon slice, then roll the bacon around the scallop and set aside on a plate, seam-side down.
Heat the oil in a large nonstick skillet over medium-high heat. Add half of the scallops, placing them seam-side down in the pan, and cook until the bacon is browned and the scallops are cooked through, 4 minutes per side. Repeat with the remaining scallops. Serve hot or at room temperature.
Nutrient Content per Serving
Calories: 310
Fat: 19 grams
Protein: 18 grams
Fiber: 1 gram
Saturated Fat: 5 grams
Carbs: 17 grams
Sodium: 998 mg
Sugars: 0 grams
Wrapping the halibut in lettuce for steaming gives it the fresh flavor of your garden and adds moisture. If you don’t have a bamboo steamer, you can place the fish on a wire rack set over the pot and cover with foil.
Makes 4 servings
4 large romaine lettuce leaves
4 (6-ounce) halibut fillets, preferably wild caught
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
¼ cup Chimichurri Sauce (here)
Bring a large pot of salted water to a boil. Fill a large bowl with water and ice. Drop the lettuce leaves into the boiling water and cook for 30 seconds. Immediately transfer to the ice water to stop the cooking; drain. Reserve the pot of boiling water.
Arrange the lettuce leaves on a work surface. Season the halibut with the salt and pepper. Place one fillet on each lettuce leaf, then fold the lettuce around the halibut to enclose it completely.
Return the pot of water to a boil. Place the wrapped halibut in a bamboo steamer and set the steamer over the boiling water. Cover and cook until the fish is firm and flakes easily with a fork, about 10 minutes.
Place one halibut fillet on each of four plates and serve with the chimichurri sauce.
Nutrient Content per Serving
Calories: 210
Fat: 8 grams
Protein: 32 grams
Fiber: 1 gram
Saturated Fat: 1.5 grams
Carbs: 2 grams
Sodium: 410 mg
Sugars: 0 grams
I’m already in the islands—how about you? And this will make you feel even better—shrimp are high in omega-3s and are a concentrated source of antioxidants. Sweeten them up with mangoes that are fragrant and yield to light pressure (do not mash the mangoes!).
Makes 4 servings
1½ pounds large shrimp, peeled and deveined
¼ teaspoon sea salt
¼ teaspoon coarsely ground black pepper
1½ tablespoons coconut oil
1 red onion, thinly sliced
1 tablespoon minced fresh ginger
1 garlic clove, minced
1 cup sliced mango
1 tablespoon chopped fresh mint
1 tablespoon chopped green onion
1 tablespoon unsweetened coconut flakes
Season the shrimp with the salt and pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the shrimp, working in two batches if necessary to avoid overcrowding, and cook until browned and cooked through, 2 to 3 minutes per side; transfer to a plate.
Return the skillet to the heat and add the remaining ½ tablespoon oil. Stir in the onion, ginger, and garlic and cook until slightly softened, 3 to 4 minutes. Add the mango and cook for 2 minutes longer. Add the shrimp and cook until hot, 1 minute. Remove from the heat and stir in the mint, green onion, and coconut flakes.
Nutrient Content per Serving
Calories: 220
Fat: 8 grams
Protein: 24 grams
Fiber: 2 grams
Saturated Fat: 5 grams
Carbs: 13 grams
Sodium: 490 mg
Sugars: 8 grams
If you’re not familiar with the Italian condiment gremolata, you’ll be surprised at how much its few, simple ingredients sass up this halibut. Gremolata is traditionally made with parsley, lemon, and raw garlic, but I’ve refined it by using fresh basil and cooking the garlic to take the edge off.
Makes 4 servings
4 (6-ounce) skinless halibut fillets
1 tablespoon Dijon mustard
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons olive oil
3 garlic cloves, minced
1 large plum tomato, seeded and chopped
3 tablespoons chopped fresh basil
1 tablespoon grated lemon zest
Brush the halibut fillets with the mustard and season with the salt and pepper.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the halibut and cook for 5 minutes. Turn the halibut over and cook until the fish flakes easily with a fork, about 5 minutes longer. Transfer to a plate.
In the same skillet, heat the remaining 1 tablespoon oil and stir in the garlic; cook, stirring, until fragrant, 30 seconds. Add the tomato and cook until starting to wilt, 1 to 2 minutes. Remove from the heat and stir in the basil and lemon zest. Spoon the tomato mixture over the halibut and serve.
Nutrient Content per Serving
Calories: 230
Fat: 9 grams
Protein: 32 grams
Fiber: 0 grams
Saturated Fat: 1.5 grams
Carbs: 2 grams
Sodium: 500 mg
Sugars: 0 grams
You probably think of chicken when you think of piccata, but its flavors suit white fish to a T. If you can’t find sole, you can substitute flounder for this light, elegant dish.
2 teaspoons olive oil
4 (6-ounce) skinless sole fillets
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3 tablespoons lemon juice
2 teaspoons drained capers, chopped
2 tablespoons extra-virgin olive oil
Heat the olive oil in a large nonstick skillet over medium-high heat. Season the sole fillets with ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Add to the skillet and cook until lightly browned, 3 minutes. Turn the fillets over and cook until the fish flakes easily with a fork, 1 to 2 minutes longer. Transfer the sole to a platter.
Return the skillet to the stove over medium-high heat and add the lemon juice and capers; cook for 20 seconds. Remove from the heat and whisk in the extra-virgin olive oil, remaining ¼ teaspoon salt and ⅛ teaspoon pepper; spoon the sauce over the sole and serve.
Nutrient Content per Serving
Calories: 140
Fat: 11 grams
Protein: 11 grams
Fiber: 0 grams
Saturated Fat: 1.5 grams
Carbs: 1 gram
Sodium: 580 mg
Sugars: 0 grams
I haven’t been shy about recommending you include animal protein in your diet, and having been a vegetarian, I come at that from personal experience. Animal protein fuels a high-functioning metabolism that burns fat fast. But you can still get the essential nutrition you need, lose fat fast, and stay supercharged without eating meat (work with me here—just promise you won’t give high-SI processed foods a pass as “vegetarian”!).
A plant-based diet is often really high in fiber, something that’s hard for most people to get enough of. Vegetables, beans and legumes, and nuts all make a big contribution on the fiber front, so vegetarians tend to get a lot of digestive support. Plants, nuts, and seeds are also dense with other nutrients like vitamins and antioxidants, which ward off cancer and other chronic conditions. People who choose to eat less meat will gain a heart-protective benefit, but all the antioxidants in vegetables also actively work on behalf of the heart, so if they’re the centerpiece of your diet, that’s great news!
Each of these recipes also includes plenty of protein—so there’s one less thing that requires your attention.
French lentils, which are also known as lentils du Puy, are small green lentils with a rich flavor. They were once grown only in the volcanic soils of Puy, France, but now they’re also grown in North America and Italy. They work great in salads and other dishes and hold their shape much better than regular green or brown lentils.
Makes 4 servings
2 tablespoons coconut oil
8 ounces white mushrooms, sliced
¾ teaspoon sea salt
2 medium onions, chopped
2 carrots, chopped
3 celery stalks, chopped
6 garlic cloves, minced
1 teaspoon chopped fresh thyme
1 cup French lentils, picked over, rinsed, and drained
4 cups water
¼ teaspoon smoked paprika
1 cup quinoa, rinsed
4 cups baby spinach
¼ cup slow-roasted cashews (see here)
¼ teaspoon freshly ground black pepper
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and ¼ teaspoon of the salt; cook, stirring occasionally, until the mushrooms are browned, 6 to 7 minutes. Transfer the mushrooms to a bowl and set aside.
Return the skillet to the stove and add the remaining 1 tablespoon oil. Stir in the onions, carrots, celery, garlic, and thyme; cook until tender and lightly browned, 6 to 7 minutes. Add the lentils, water, and paprika; bring to a boil, reduce the heat to medium-low, cover, and simmer until tender, 28 to 30 minutes.
Meanwhile, cook the quinoa according to the package directions.
Uncover the lentils and stir in the mushrooms, spinach, cashews, remaining ½ teaspoon salt, and the pepper. Serve over the quinoa.
Nutrient Content per Serving
Calories: 470
Fat: 13 grams
Protein: 20 grams
Fiber: 15 grams
Saturated Fat: 7 grams
Carbs: 73 grams
Sodium: 590 mg
Sugars: 9 grams
You don’t have to be a vegetarian to appreciate the dense, meaty texture of portobellos. They’re a hefty, filling, low-calorie, and low-sugar alternative to the tired old greasy pizza crust. As a vegan alternative, mash 1 cup drained cannellini beans with 2 tablespoons olive oil to substitute for the ricotta cheese, and top with nut cheese instead of mozzarella.
Makes 4 servings
1 tablespoon olive oil, plus more for the pan
8 large portobello mushroom caps
¼ teaspoon sea salt
1 cup ricotta cheese
½ cup no-sugar-added prepared tomato sauce
8 fresh basil leaves
4 ounces fresh mozzarella, thinly sliced
Preheat the oven to 425°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a large baking sheet.
With a spoon, scrape out and discard the dark brown gills from the mushrooms. Lightly brush the mushroom caps with the 1 tablespoon of oil and sprinkle with the salt. Set on the prepared baking sheet, gill-side up, and roast for 15 minutes. Turn the mushrooms over and cook until the caps are tender but still hold their shapes, 5 minutes longer. Remove from the oven and turn the caps over. Let cool for 5 minutes. Reduce the oven temperature to 350°F.
Top each mushroom cap with 2 tablespoons of the ricotta, 1 tablespoon of the tomato sauce, 1 basil leaf, and ½ ounce of the mozzarella. Place in the oven and bake until the cheese has melted, 5 minutes.
Nutrient Content per Serving
Calories: 280
Fat: 18 grams
Protein: 16 grams
Fiber: 3 grams
Saturated Fat: 10 grams
Carbs: 13 grams
Sodium: 240 mg
Sugars: 5 grams
Quinoa Pasta alla Checca is gorgeous in its simplicity. It lets the freshness of every ingredient take center stage and guarantees you’ll never want to see another high-SI jar of marinara again. Be sure to look for quinoa pasta that’s made without corn products, so you avoid issues with intolerance and high Sugar Impact. For a vegan version, omit the mozzarella and pecorino and sub in your favorite nut cheese.
Makes 4 servings
8 ounces gluten-free quinoa fusilli or other pasta shape
3 tablespoons extra-virgin olive oil
½ small garlic clove, minced
5 plum tomatoes, seeded and chopped
5 ounces fresh mozzarella cheese, cut into ½-inch cubes
¼ cup thinly sliced fresh basil leaves
2 tablespoons grated Pecorino Romano cheese
¾ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Bring a large pot of lightly salted water to a boil over high heat. Add the pasta and cook according to the package directions; drain and transfer to a large bowl.
Add the oil, garlic, tomatoes, mozzarella, basil, pecorino, salt, and pepper to the pasta; toss well.
Nutrient Content per Serving
Calories: 420
Fat: 21 grams
Protein: 13 grams
Fiber: 5 grams
Saturated Fat: 7 grams
Carbs: 50 grams
Sodium: 550 mg
Sugars: 2 grams
Proof that vegetarians and carnivores can find common ground! Cannellini beans (technically white kidney beans) are a filling source of fiber and protein, so no one is going to feel like they got robbed of a hearty meal just because this chili is sans meat. For a little creamy richness, top each serving with a tablespoon of unsweetened cultured coconut milk.
1 cup dry quinoa, rinsed
2 tablespoons olive oil
2 medium onions, chopped
4 garlic cloves, minced
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1 jalapeño pepper, seeded and finely chopped
1 tablespoon chili powder
2 teaspoons dried oregano
1 teaspoon ground coriander
½ teaspoon smoked paprika
2 (15-ounce) cans organic no-salt-added cannellini beans, drained and rinsed
2 cups Homemade Vegetable Stock (here) or low-sodium store-bought vegetable broth
¼ cup chopped fresh cilantro
¾ teaspoon sea salt
Cook the quinoa according to the package directions.
Meanwhile, heat the oil in a Dutch oven over medium-high heat. Add the onion, garlic, red and green bell peppers, and jalapeño; cook, stirring occasionally, until the vegetables are slightly softened, 4 to 5 minutes. Stir in the chili powder, oregano, coriander, and paprika; cook, stirring, for 1 minute. Add the beans and stock and bring the mixture to a boil. Cover, reduce the heat to medium-low, and simmer, stirring occasionally, until the vegetables are tender, 18 to 20 minutes. Remove from the heat and stir in the cilantro and salt. Divide the quinoa among four bowls and top each with one-quarter of the chili.
Nutrient Content per Serving
Calories: 380
Fat: 12 grams
Protein: 14 grams
Fiber: 12 grams
Saturated Fat: 1.5 grams
Carbs: 57 grams
Sodium: 510 mg
Sugars: 8 grams
Warm spices and tangy goat cheese are throwing a party for your taste buds! So toss out all those sad, flat, processed patties and rediscover the pure joy of this grown-up American burger with cheese. They can be made ahead and refrigerated for up to 8 hours before cooking. For a vegan version, substitute 1 vegan egg for the regular egg and omit the goat cheese. To make a vegan egg substitute, mix 3 tablespoons warm water with 1 tablespoon ground chia seeds and let stand until the mixture has the texture of a raw egg, about 10 minutes.
Makes 4 servings
1 tablespoon olive oil, plus more for the pan
½ cup dry quinoa, rinsed
1 (15-ounce) can organic no-salt-added black beans, drained and rinsed
1 large egg
1 teaspoon garlic powder
½ teaspoon ground cumin
¼ teaspoon red pepper flakes
¾ teaspoon sea salt
½ cup sliced shallots
4 garlic cloves, sliced
3 large plum tomatoes (about 1 pound), seeded and chopped
2 teaspoons white wine vinegar
3 tablespoons thinly sliced fresh basil leaves
2 ounces goat cheese, crumbled
Preheat the oven to 375°F. Lightly dampen a paper towel with a small amount of olive oil and wipe a large baking sheet with it.
Cook the quinoa according to the package directions.
Place half of the beans in a bowl and mash with a fork. Stir in the remaining beans, cooked quinoa, egg, garlic powder, cumin, red pepper flakes, and ½ teaspoon of the salt. Mix well and let stand for 15 minutes.
Meanwhile, heat the 1 tablespoon of oil in a medium nonstick skillet over medium-high heat. Add the shallots and garlic and cook, stirring occasionally, until starting to brown, 3 to 4 minutes. Add the tomatoes and cook until wilted, about 2 minutes. Stir in the vinegar and cook for 30 seconds. Remove from the heat and stir in the basil and remaining ¼ teaspoon salt; set aside.
With slightly damp hands, form the bean mixture into eight patties, each about 3 inches in diameter. Place the patties on the prepared baking sheet. Bake for 10 minutes, then turn the patties over and bake for 7 minutes longer. Top each patty with some of the goat cheese and bake until the cheese melts slightly and the patties are crisp around the edges, 3 minutes. Serve the patties topped with the tomato mixture.
Nutrient Content per Serving
Calories: 450
Fat: 10 grams
Protein: 12 grams
Fiber: 8 grams
Saturated Fat: 3.5 grams
Carbs: 33 grams
Sodium: 600 mg
Sugars: 5 grams