6 The Cut Recipes
Delicious, Simple Meals to Help You Shed Fat
In the last two chapters, you learned the basics of the Cut meal plans. This chapter gives you simple recipes that are based on Cut principles. If you’re someone who always relies on fast food or prepackaged food, we encourage you to spend some time in the kitchen! Cooking your own food lets you control what goes into it (and what doesn’t) and will save you money in the long run, too.
Sure, Morris ate the same thing day after day when he followed the Cut plan, but we know most people need more variety in their diet to stick to it! We also know that you may not be an experienced cook, so you’ll find some super-simple one-ingredient recipes (like how to cook a chicken breast or steam fresh vegetables). Then you’ll find more complex (but still simple) ones that contain several of the types of foods you should be eating on The Cut. Feel free to swap different foods in the recipes (for example, whitefish instead of salmon) as you like.
Best part? These healthy recipes are ones that you can make part of your regular routine even after you finish the Cut program.
Each recipe:
Is simple to prepare;
Is delicious;
Is based on healthy foods your body needs; and
Contains fewer than 500 calories.
BREAKFAST RECIPES
Homemade Granola
Serves 2
Sure, you can buy granola, but it may be loaded with sugar and other ingredients you don’t want. Why not make a healthier version yourself? You’ll minimize the sugar and fat, and maximize the nutrients and flavor.
INGREDIENTS
¼ cup rolled oats
2 teaspoons sesame seeds
2 teaspoons sunflower seeds
2 teaspoons flaxseeds
¼ cup chopped pecans
Pinch of sea salt
2 teaspoons coconut oil
2 teaspoons honey
2 tablespoons raisins
2 tablespoons dried cranberries
½ cup nonfat milk
METHOD
1. Preheat the oven to 350°F. Place parchment paper on a baking sheet. In a large bowl combine the oats, sesame seeds, sunflower seeds, flaxseeds, pecans, and salt. Combine the coconut oil and honey in a microwavable container and warm for 10 seconds, then stir into the bowl.
2. Spread the mixture out onto the prepared baking sheet in a thin layer. Bake for 30 minutes until well toasted, stirring every 5 minutes to ensure even baking. Let it cool completely, then mix in the dried fruit.
3. Serve with the nonfat milk.
383 calories per serving. Store in an airtight container if you don’t eat right away. Each serving: P, SC, C, F.
Huevos Rancheros
Serves 2
Nothing gets you moving in the morning like savory south-of-the-border flavors.
INGREDIENTS
2 teaspoons olive oil
2 scallions, chopped
2 cloves garlic, minced
2 medium tomatoes, diced
½ cup black beans, drained and rinsed
2 large eggs, whisked
2 wheat-flour tortillas
2 tablespoons salsa
2 tablespoons plain nonfat yogurt
½ avocado, diced (½ cup)
2 tablespoons cilantro leaves, chopped
METHOD
1. Heat the oil in a large skillet over medium-high heat. Add the scallions and garlic; cook until tender. Add the tomatoes and beans. Cook to warm through and reduce any liquid. Add the eggs and stir continuously until cooked. Remove from the heat.
2. Warm the tortillas by brushing lightly over a stovetop burner, or in the microwave for 10 seconds. Place each tortilla on a plate, then top with the egg mixture, salsa, yogurt, avocado, and cilantro. Serve immediately.
402 calories per serving. Each serving: P, SC, C, F.
Southwestern Tofu Scramble
Serves 2
Tofu lovers know that the beauty of this ingredient is its ability to absorb flavors. This version has mild spices, but you can increase the heat as much as you dare. Even meat eaters will love this dish!
INGREDIENTS
8 ounces firm tofu
2 teaspoons olive oil
½ cup diced red onion
2 tablespoons diced red bell pepper
2 tablespoons diced jalapeño
2 cloves garlic, minced
½ teaspoon cumin
½ teaspoon coriander
½ teaspoon chili powder
½ cup corn kernels (canned or frozen)
½ cup black beans, drained and rinsed
2 cups chopped kale
½ cup chopped cilantro
Pinch of sea salt and black pepper
METHOD
1. Place the unwrapped tofu on a plate, top with a second plate, and set aside to compress for 10 minutes. (This removes excess moisture, makes the tofu easier to slice, and helps it crumble into nice firm bits.)
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, bell pepper, jalapeño, and garlic; cook until tender. Add the spices, corn, and beans, and cook to warm through. Crumble the tofu and add it to the pan. Cook while stirring to thoroughly blend the flavors. Finish by adding the kale and cilantro. Cook, stirring, until the kale is wilted. Season with salt and pepper and serve immediately.
272 calories per serving. Each serving: P, SC, C, F.
Loaded Breakfast Potato Skins
Serves 2
This recipe puts a new twist on standard breakfast fare. It’s at home at brunch or during halftime of the big game.
INGREDIENTS
2 small russet potatoes (about 2 inches in diameter), baked in oven or microwave
2 slices bacon, diced
2 large eggs, beaten
Pinch of sea salt and black pepper
¼ cup grated cheddar cheese
2 tablespoons nonfat yogurt
2 tablespoons chopped chives or scallions
METHOD
1. Preheat the oven to 375°F. Place parchment paper on a baking sheet. Slice the already-baked potato into quarters lengthwise. Scoop out most of the white inner potato, leaving just ½ inch clinging to the skin. Set skin-side down on a baking sheet. (Save the inner potato for use in another recipe.)
2. Cook the bacon in a small skillet over medium heat until the fat is rendered and the meat is crispy. Drain off all but 1 teaspoon of the fat. Add the beaten eggs, salt, and pepper; cook, stirring, until firm. Divide the egg evenly onto the top of each skin. Top each skin with cheddar cheese. Bake for 5 to 10 minutes, until the cheese is melted and bubbly. Serve topped with yogurt and chopped chives.
377 calories per serving. Each serving: P, SC, F.
SOUPS/SALADS/SIDE DISHES
Pesto Chicken Soup
Serves 2
This recipe is the perfect way to use up your leftover grilled, broiled, or poached chicken. When you’re cooking chicken throughout the week, make a little extra to keep on hand. You can swap in turkey or even canned chicken in a pinch.
INGREDIENTS
2 teaspoons olive oil
½ cup diced yellow onion
2 stalks celery, chopped
½ cup diced carrot
4 cloves garlic, minced
4 cups basil, chopped
2 cups chopped or shredded cooked chicken
2 cups chicken broth
Pinch of sea salt and black pepper
2 tablespoons store-bought pesto
METHOD
1. Heat the oil in a large skillet over medium heat. Add the onion, celery, and carrot; cook until tender and just beginning to caramelize or turn brown. Add the garlic, basil, and chicken meat. Cook, stirring, to warm through, about 3 to 5 minutes.
2. Slowly add the broth, salt, and pepper. Bring just to a boil. Season with salt and pepper as needed, then transfer to a soup bowl. Garnish with the pesto and serve.
306 calories per serving. Can be kept in the refrigerator for up to a week before eating. Each serving: P, C, F.
Roasted Garlic Spaghetti Squash “Ramen”
Serves 2
Spaghetti squash is magical. It’s great on its own, but it’s even more fun when standing in for higher-calorie pasta. Here, the added sweetness really rounds out the ramen broth flavors.
INGREDIENTS
2 spaghetti squash
1 teaspoon toasted sesame oil
2 cloves garlic, minced
2 teaspoons freshly grated gingerroot
6 large shiitake or button mushrooms
2 cups vegetable or chicken broth, warmed
2 tablespoons soy sauce
3 cups baby spinach, chopped
2 scallions, chopped
2 hard-boiled eggs, chopped into pieces
METHOD
1. Preheat the oven to 375°F. Cut each spaghetti squash in half lengthwise. Scoop out the seeds, and place the hollowed halves on a baking sheet with a rim, cut-side down. Add ¼ inch of water to the pan and bake until tender, about 30 to 45 minutes. Let the squash cool.
2. Meanwhile, heat the sesame oil in a large sauté pan over medium-high heat. Add the garlic, ginger, and mushrooms, and stir until fragrant and just browned. Reduce the heat and carefully add the broth and soy sauce. Set aside to simmer over low heat until the squash is done baking.
3. Gently scrape out the interior of the squash from its skin with a fork. It will shred on its own into spaghetti-like strands (hence the name). Place 1 cup of the strands in a large soup bowl. (Store the rest in the fridge or freezer for future recipes. It’s great served with just a little salt and olive oil.)
4. Place the spinach and scallions on top of the squash. Bring the broth to a boil and immediately pour it into the bowl. (You can pour it through a strainer if you’d like to remove the garlic and ginger bits.) Top with the eggs. Serve immediately!
262 calories per serving. Each serving: P, C, F.
Warm Chard, Kale, and White Bean Salad
Serves 2
Warm salads are a crunchy alternative to standard vegetable side dishes. But with the added protein from the beans, this recipe is a meal in itself.
INGREDIENTS
2 teaspoons olive oil
2 cloves garlic, minced
½ cup chopped red onion
2 teaspoons dried thyme
Grated zest and juice of 2 oranges
½ teaspoon sea salt
1 cup white beans, drained and rinsed
2 cups Swiss chard, rinsed and chopped
2 cups kale, rinsed and chopped
METHOD
Heat the oil in a large skillet over medium heat. Add the garlic, onion, and thyme, and cook, stirring, until onion has softened, about 1 minute. Add the orange zest, juice, and salt; warm through for another minute. Add the beans and toss to coat. Add the chard and kale, and toss until well coated, then remove from the heat. Serve.
383 calories per serving. Store in an airtight container if you don’t eat immediately. Each serving: P, SC, C, F.
Moroccan Bean Salad
Serves 2
The spice blend in this recipe is an exotic departure from the standard bland bean salad.
INGREDIENTS
2 small cloves garlic, minced
2 tablespoons chopped mint leaves
1 teaspoon sea salt
2 teaspoons sesame seeds
½ teaspoon cumin
¼ teaspoon cinnamon
2 tablespoons olive oil
2 tablespoons lemon juice
1 cup garbanzo beans, drained and rinsed
1 cup white or kidney beans, drained and rinsed
½ cup grated carrot
½ cup parsley leaves
2 tablespoons prepared harissa, or prepared hot pepper chili paste
METHOD
In a large bowl, combine the garlic, mint, salt, sesame, cumin, and cinnamon. Stir together, crushing the ingredients to thoroughly combine the flavors. Slowly stir in the oil, then the lemon juice. Add the garbanzo and kidney beans, carrot, and parsley; toss well to coat everything. Serve topped with a dollop of harissa (to taste).
418 calories per serving. Store in an airtight container if you don’t eat immediately. Each serving: P, SC, C, F.
Classic Greek Salad
Serves 2
This classic salad is too good to relegate to a side dish. Make it a hearty lunch or dinner, and let its Mediterranean flavors transport you to the Aegean.
INGREDIENTS
1 clove garlic
2 tablespoons fresh oregano
Pinch of sea salt
6 kalamata olives, chopped
Pinch of black pepper
2 teaspoons red wine vinegar
2 tablespoons olive oil
½ small red onion, sliced
½ cup diced tomato
2 cups diced cucumber
½ cup Italian parsley leaves
1 cup crumbled feta cheese
METHOD
Combine the garlic, oregano, and salt on a cutting board and mince them all together, creating a garlicky paste. Place this paste in a large bowl. Add the olives, pepper, vinegar, and oil; mix together. Add the onion, tomato, cucumber, and parsley, and toss to coat. Toss in the feta last. Serve chilled.
451 calories per serving. Store in an airtight container if you don’t eat immediately. Each serving: P, C, F.
Simple Steamed Vegetables
Serves 2
Steaming vegetables cooks them while retaining their flavor and color and without losing nutrients. Cooking times will vary: asparagus takes 5 to 8 minutes; broccoli, 5 to 7 minutes; carrots, 10 to 15 minutes; cauliflower florets, 5 minutes; green beans, 4 to 6 minutes; and spinach and other greens, 2 to 3 minutes.
INGREDIENTS
4 cups fresh broccoli (or vegetable of your choice), chopped into equal-size pieces
Sea Salt
Black Pepper
METHOD
1. Place a vegetable steamer in a medium-to large-size pot, add an inch or two of water, and bring the water to boil.
2. Add the broccoli to the steamer and cover; steam for 5 to 7 minutes, until cooked.
3. Season with a pinch of salt and/or pepper to taste. Serve.
110 calories per serving for broccoli. Store in an airtight container if you don’t eat immediately. Each serving: 2 C.
Creole Kidney Beans
Serves 2
This vegetarian, protein-packed dish is delicious served with brown rice.
INGREDIENTS
1 red bell pepper, diced
1 green bell pepper, diced
2 stalks celery, diced
1 medium red onion, diced
1 tablespoon olive oil
½ teaspoon celery salt
½ teaspoon onion powder
½ teaspoon paprika
¼ teaspoon cayenne pepper (or to taste)
½ teaspoon dried thyme
¼ teaspoon dried basil
2 cloves garlic, minced
1 15-ounce can fire-roasted tomatoes (or regular diced tomatoes)
2 cups canned kidney beans, drained and rinsed
2 tablespoons chopped fresh parsley (optional)
METHOD
1. In a large sauté pan, sauté the peppers, celery, and onion in the olive oil for 5 to 7 minutes, until tender.
2. Add the celery salt, onion powder, paprika, cayenne, thyme, basil, and garlic. Sauté for 2 to 3 minutes until well blended. Add the tomatoes and kidney beans, and simmer uncovered for 8 to 10 minutes.
3. Serve, garnished with parsley if desired.
305 calories per serving. Store in an airtight container if you don’t eat immediately. Each serving: P, SC, C, F.
Ginger, Spinach, and Mushroom Stir-Fry
Serves 2
This simple veggie side dish is the perfect complement to a lean protein and starchy carb.
INGREDIENTS
1 tablespoon balsamic vinegar
1 teaspoon ground ginger
1 teaspoon soy sauce
½ teaspoon garlic powder
2 cups mushrooms, sliced or quartered
1 tablespoon canola oil
4 cups raw spinach, washed
1 tablespoon unsalted sunflower seeds
METHOD
1. In a medium bowl, blend the vinegar, ginger, soy sauce, and garlic powder. Add the mushrooms and marinate for 5 minutes.
2. In a medium sauté pan over high heat, sauté the mushrooms in the canola oil until lightly brown. Add the spinach and cook for 1 to 2 minutes until just wilted, stirring constantly. Garnish with sunflower seeds and serve immediately.
160 calories per serving. Each serving: 2 C, F.
Oven-Roasted Sesame Orange Broccoli Florets
Serves 2
Roasting vegetables brings out their sweetness. This tasty dish will have you looking forward to getting your greens in.
INGREDIENTS
1 tablespoon canola oil
1 teaspoon soy sauce
1 teaspoon toasted sesame oil
1 teaspoon garlic powder
½ teaspoon black pepper
1 egg white
3 cups broccoli florets
2 tablespoons sesame seeds
2 oranges, peeled and cubed
METHOD
1. Preheat the oven to 375°F and cover a baking sheet with parchment paper.
2. In a small bowl, blend the canola oil, soy sauce, sesame oil, spices, and egg white. Toss the broccoli in the mixture and spread evenly on the baking sheet. Sprinkle with the sesame seeds. Roast for 10 to 12 minutes until slightly browned on the edges. Toss the orange segments onto the baking sheet and bake for an additional 5 minutes, until the oranges are heated through. Serve immediately.
158 calories per serving. Each serving: 2 C, F.
Simple Salad
Serves 2
This simple recipe meets the requirements for the most basic Cut meal, with one serving of healthy protein, one serving of starchy carbs, one serving of fibrous carbs, and one serving of healthy fat. You can double the amounts of different foods to meet the requirements for that particular meal.
INGREDIENTS
4 cups mixed greens (or swap in any leafy greens)
1 cup white beans, drained and rinsed (or swap in any bean or legume)
3 ounces cooked chicken breast, chopped or shredded (or swap in any protein)
2 teaspoons olive oil (or swap in 1 teaspoon sunflower seeds or chopped nuts)
METHOD
Place the greens in a large bowl and top with the beans, chicken breast, and olive oil. Mix well before serving.
352 calories per serving. Each serving: P, SC, C, F.
MAIN DISHES
Simple Oven-Roasted Chicken Breast
Serves 2
This simple but delicious recipe is easy to double or quadruple to give you plenty of chicken you can use in sandwiches or other meals throughout the week. Feel free to swap in turkey breast if you prefer.
INGREDIENTS
2 boneless, skinless chicken breasts, about 3 ounces each
2 teaspoons olive oil
Pinch of sea salt
Pinch of black pepper
METHOD
1. Preheat the oven to 400°F with the rack in the middle position. Use a brush to brush a layer of olive oil onto a baking dish and one side of a sheet of parchment paper to prevent the chicken from sticking.
2. Brush the olive oil on the chicken breasts, and sprinkle with salt and pepper to taste.
3. Place the chicken breasts in the baking dish. Lay the parchment paper, oiled-side down, over the chicken. Tuck the edges into the pan and press the parchment down so that it’s snug around the chicken. The chicken breasts should be completely covered with the parchment.
4. Transfer the chicken to the oven and bake until it’s completely opaque all the way through and registers 165°F on an instant-read thermometer. Start checking after 15 minutes; total cooking time is usually 25 to 30 minutes. Serve the chicken immediately, or let it cool and refrigerate for up to a week.
150 calories per serving. Each serving: P, F.
Simple Pan-Roasted Turkey Breast
Serves 2
Pan-roasting is a simple, quick way to cook your proteins. Cooking times will vary, but you can use this method to cook poultry, meat, fish, or shellfish.
INGREDIENTS
2 boneless, skinless turkey breasts, about 3 ounces each
2 teaspoons olive oil
Pinch of sea salt
Pinch of black pepper
METHOD
1. Rub the turkey breasts with a small amount of olive oil and season with salt and pepper.
2. Heat the remaining oil in a medium-size skillet over medium heat. Place the turkey breasts in the skillet and cook, turning once, until cooked through, about 10 minutes.
127 calories per serving. Store in an airtight container in the refrigerator for up to 1 week. Each serving: P, F.
Carne Asada Tacos
Serves 2
Tacos don’t have to ruin your healthy diet. These tacos satisfy your urge for Mexican food without all the extra fat and calories.
INGREDIENTS
2 teaspoons olive oil
½ cup diced yellow onion
2 cloves garlic, minced
1 jalapeño pepper, minced
2 teaspoons cumin
2 teaspoons coriander
Grated zest and juice of 2 limes
8 ounces skirt steak, sliced thinly
Pinch of sea salt
8 small corn tortillas
½ cup shredded cabbage
2 radishes, sliced
½ cup cilantro leaves, chopped
METHOD
1. Heat the oil in a large skillet over medium heat. Add the onion, garlic, jalapeño, cumin, and coriander; cook, stirring, until the onion is softened, about 30 seconds. Add the lime zest, juice, and skirt steak, and stir until the meat is cooked through, about 3 to 5 minutes. Remove from the heat and season with salt.
2. Warm the tortillas briefly to soften, either in the microwave for 10 seconds, or by waving carefully over a stovetop burner for 10 to 20 seconds. Place the tortillas on a serving plate and top each with an equal amount of meat, cabbage, radish, and cilantro. Serve immediately.
363 calories per serving. Each serving: P, SC, F.
Grilled Beefsteak with Caramelized Onions and Gorgonzola
Serves 2
Craving a steak? Choose a high-quality cut of meat and enjoy this delicious main course.
INGREDIENTS
8 ounces beef tenderloin steak (such as filet mignon)
Pinch of sea salt
Pinch of black pepper
2 tablespoons olive oil
1 medium yellow onion, sliced
½ cup water
2 tablespoons crumbled Gorgonzola cheese
METHOD
1. Preheat the grill or broiler to high. Season the beef with salt and pepper.
2. Heat the oil in a large sauté pan over medium heat. Add the onion and cook slowly, until softened. Add the water and another pinch of salt, and continue to cook until the water is reduced and the onion is golden and tender, about 20 minutes.
3. Place the beef on the grill and cook until caramelized, about 5 minutes on each side, or to your desired degree of doneness.
4. Transfer the steak to a serving plate, top with the onions and Gorgonzola, and serve immediately.
452 calories per serving. Each serving: P, 2 F.
Apple-Dijon Pork Chop
Serves 2
Meat has been paired with fruit since the Middle Ages—and for good reason. A sweet and tangy apple is the perfect counterbalance to any rich meat, especially pork. The type of apple used is completely up to you. Choose your favorite.
INGREDIENTS
2 4-ounce pork chops
Pinch of sea salt
Pinch of black pepper
2 teaspoons olive oil
½ cup chopped yellow onion
2 apples, peeled and sliced
2 cloves garlic, minced
2 tablespoons Dijon mustard
½ cup half-and-half
METHOD
1. Preheat the broiler or oven to high. Season the pork with salt and pepper, place in a small baking dish, and cook until golden and cooked through, about 5 minutes per side.
2. Meanwhile, heat the oil in a sauté pan over medium heat. Add the onion, apples, and garlic; cook, stirring, until the onion is tender and golden, about 3 to 5 minutes. Add the Dijon mustard and mix thoroughly, then stir in the half-and-half. Bring to a boil and cook for another minute, reducing the liquid to a thick sauce.
3. Place each broiled pork chop on a serving plate and cover with pan sauce. Season again with salt and pepper if you prefer, and serve immediately.
470 calories per serving. Each serving: P, C, F.
Buffalo Wings
Serves 2
This classic bar snack doesn’t have to make you feel guilty. Here is a quick and easy version with just as much flavor, but half the calories.
INGREDIENTS
8 ounces chicken tenders
Pinch of sea salt
Pinch of black pepper
2 teaspoons unsalted butter
2 teaspoons white wine vinegar
2 teaspoons Worcestershire sauce
Pinch of cayenne pepper
Pinch of garlic powder
2 tablespoons Tabasco or other hot sauce
2 stalks celery, sliced in sticks
2 tablespoons nonfat Greek yogurt, for dipping
METHOD
1. Preheat the broiler or oven to high. Coat a small baking dish with parchment paper. Season the chicken tenders with salt and pepper, place them in the baking dish, and cook until golden on each side and cooked through, about 5 minutes per side.
2. Meanwhile, melt the butter in a small saucepan over medium heat. Stir in the vinegar, Worcestershire sauce, cayenne, garlic powder, and Tabasco. Bring to a boil and reduce for 1 minute to thicken.
3. When the chicken is cooked through, add it to the saucepan and toss to coat thoroughly. Transfer to a serving plate and garnish with the celery and yogurt. Serve immediately.
250 calories per serving. Each serving: P, F.
Grilled Greek Yogurt Chicken
Serves 2
Yogurt adds an appealing tang to this recipe, but, more important, the acid helps to tenderize and moisten a typically dry piece of meat. If you don’t have a grill available, this recipe can be made easily in the oven or under the broiler.
INGREDIENTS
2 teaspoons olive oil
1 cup nonfat Greek yogurt
2 cloves garlic, minced
2 tablespoons chopped fresh oregano (or 2 teaspoons dried)
Grated zest of 2 lemons
2 4-ounce boneless and skinless chicken breasts
METHOD
1. Preheat the grill to high. In a small bowl, stir together the oil, yogurt, garlic, oregano, and lemon zest. Coat the chicken breasts in this mixture, and place them on the preheated grill. Cook on high to mark each side with grill marks, about 3 to 5 minutes per side.
2. Then turn the heat to low, close the lid of the grill, and continue cooking until the meat is cooked through, about 5 to 8 more minutes. (The internal temperature of the chicken should be 165°F.) Serve with a third of a serving of Classic Greek Salad (see recipe, here) for a delicious, balanced meal.
268 calories per serving. Store leftovers in an airtight container in the refrigerator for up to 1 week. Each serving: P, C, F.
No-Guilt Pizza
Serves 2
You might initially turn your nose up at the idea of a cauliflower crust. But your mouth will set you straight as soon as you take a bite! This version has all the greatest elements of a pizza, without all the calories and fat. Prefer a veggie version? Swap in an assortment of vegetables along with the mushrooms instead of pepperoni.
INGREDIENTS
4 cloves garlic, sliced
2 tablespoons olive oil
4 cups grated or minced raw cauliflower
2 egg whites
2 teaspoons Italian seasoning
½ teaspoon sea salt
1 cup tomato sauce
½ cup nonfat mozzarella
6 mushrooms, sliced
20–24 pieces pepperoni
2 cups basil leaves, minced
METHOD
1. Preheat the oven to 400°F. Coat a baking sheet (or pizza pan) with pan spray. Combine the garlic and olive oil in a small bowl and set it aside.
2. Put the cauliflower in a microwave-safe bowl, cover tightly with plastic wrap, and heat for 3 to 5 minutes. Uncover and set aside to cool for 5 minutes.
3. Add the egg whites, Italian seasoning, and salt to the bowl with the cauliflower, and mix thoroughly. Turn the mixture out onto the prepared pan and pat it out into a circle about ½ inch thick. Bake for 20 to 30 minutes, until firm and golden on the edges.
4. Remove the cauliflower crust from the oven and spread it evenly with tomato sauce. Sprinkle nonfat mozzarella on top of the sauce, then evenly distribute the mushrooms, pepperoni, and basil leaves on top. Top with the reserved olive oil and garlic, then bake another 10 to 15 minutes, until golden and bubbly. Slice and scoop up with a pie-shaped spatula. Serve hot.
396 calories per serving. Each serving: P, 2 C, 2 F.
Steak Barcelona
Serves 2
Serve this dish with a starchy carb and steamed vegetables for a complete meal.
INGREDIENTS
6-ounce sirloin steak
Sea salt and black pepper to taste
1 medium yellow onion, sliced
2 cloves garlic, minced
1 tablespoon olive oil
1 cup low-sodium tomato sauce
1 tablespoon smoked paprika
1 large lemon, sliced
METHOD
1. Season the steak with salt and pepper to taste. In a sauté pan, sear the meat on both sides over high heat. Remove the steak to a plate and cover with foil.
2. In the same pan, sauté the onion and garlic in the olive oil over medium heat for 2 to 3 minutes until translucent. Add the tomato sauce and smoked paprika and turn the heat to low. Simmer uncovered for 5 to 7 minutes until slightly thickened.
3. Return the steak to the pan with the sauce, top with the sliced lemon, and simmer 5 minutes for medium-rare (longer for more well done).
231 calories per serving. Can store in an airtight container in the refrigerator for up to 1 week. Each serving: P, C, F.
Jerk Shrimp with Lime-Infused Pineapple
Serves 2
The sweetness of the pineapple balances the spices of this seafood dish.
INGREDIENTS
1 tablespoon paprika
½ teaspoon garlic powder
½ teaspoon cayenne pepper
¼ teaspoon ground thyme
¹⁄8 teaspoon allspice
½ teaspoon see salt (or to taste)
8 ounces raw shrimp, peeled and deveined, tail off
1 cup cubed fresh pineapple
2 teaspoons lime zest
Juice of 1 lime
1 tablespoon canola oil
1 red bell pepper, cubed
4 scallions, sliced
METHOD
1. In a small bowl, blend the dry spices. Toss the raw shrimp in the spice mix and set aside.
2. Blend the cubed pineapple with the lime zest and juice.
3. In a large sauté pan or wok, sauté the shrimp in the canola oil for 2 to 3 minutes, just until it turns pink. Remove from the pan and add the bell pepper and scallions. Sauté for 2 to 3 minutes and return the shrimp to the pan. Add the marinated pineapple and heat through. Serve immediately.
218 calories per serving. Each serving: P, C, F.
Crispy Baked Fish and Kale
Serves 2
The crust on the fish gives this dish a unique twist.
INGREDIENTS
3 cups kale, washed, stems removed
1 tablespoon olive oil
1 tablespoon minced garlic
1 teaspoon lemon pepper
½ cup nonfat Greek yogurt
2 tablespoons Dijon mustard, coarse if preferred
1 teaspoon sea salt
½ teaspoon black pepper
2 4-ounce whitefish fillets (cod, pollack, etc.)
½ cup panko bread crumbs
METHOD
1. Preheat the oven to 400°F. In a large plastic bag, toss the kale with the olive oil, garlic, and lemon pepper. Spread the seasoned kale on a large baking sheet, leaving space in the center for the fish.
2. In a medium bowl, mix the yogurt, mustard, and salt and pepper. Place the fish fillets in the center of the baking sheet and spread the yogurt mixture on top. Gently press the panko bread crumbs on top of the yogurt mixture, forming a crust.
3. Roast for 10 to 12 minutes until the kale is crispy and the fish flakes easily. Serve immediately.
180 calories per serving. Each serving: P, C, F.
Baked Salmon and Asparagus Bundles
Serves 2
This simple yet delicious recipe is a great way to get more fish into your diet. Feel free to use other types of fish as you prefer.
INGREDIENTS
1 medium red onion, sliced thin
½ pound fresh asparagus spears, thinner stalks preferred
2 4-ounce raw salmon fillets, skin removed
Sea salt and black pepper to taste
2 cloves garlic, minced
Lemon slices
½ cup whole grape tomatoes
2 tablespoons fresh dill (or 1 teaspoon dried dill)
1 tablespoon olive oil
METHOD
1. Preheat the oven to 400°F. Take two pieces of aluminum foil and place half of the sliced red onion and asparagus spears on each.
2. Season the salmon with the salt and pepper and place one fillet on top of each vegetable portion. Top with the garlic and lemon slices. Add the grape tomatoes and dill. Drizzle with olive oil.
3. Bring the sides of the foil together over the top and seal tightly with seams on top. Place the bundles on a baking sheet and roast for 10 to 12 minutes, until the fish flakes easily. Serve immediately.
310 calories per serving. Each serving: P, C, F.
Buffalo Turkey Lettuce Wraps
Serves 2
Love the flavor of Buffalo spices? Try this tasty twist.
INGREDIENTS
8 ounces raw turkey breast, cut in strips
1 tablespoon olive or canola oil
1 medium onion, sliced thin
1 red bell pepper, sliced thin
½ cup water chestnuts, sliced
½ cup Buffalo sauce (Frank’s preferred)
1 teaspoon sriracha sauce (optional)
½ teaspoon garlic powder
½ teaspoon celery salt
6 large romaine or Bibb lettuce leaves, washed
1 teaspoon chopped peanuts
METHOD
1. In a large skillet, sauté the turkey breast in the oil until it’s no longer pink, about 5 to 10 minutes.
2. Add the onion, pepper, and water chestnuts and cook for 3 to 5 minutes until tender. Add the Buffalo sauce, sriracha, garlic powder, and celery salt. Simmer, uncovered, 8 to 10 minutes.
3. Serve on lettuce leaves, wrapping up like tortillas. Garnish with peanuts. Serve immediately.
253 calories per serving. Each serving: P, C, F.
Beef Noodle Pho
Serves 2
This savory, broth-based soup can easily be prepared as a vegetarian version if you prefer. Replace the beef broth with a vegetable broth, and add 4 ounces of diced firm tofu in place of the beef.
INGREDIENTS
2 teaspoons coconut oil
1 cup diced yellow onion
½ cup diced carrot
2 tablespoons freshly grated gingerroot
½ teaspoon five-spice powder
2 teaspoons soy sauce
2 teaspoons Thai fish sauce
2 cups low-sodium beef broth
4 ounces dried rice noodles
4 ounces sirloin steak or London broil (placed in freezer for 30 minutes to make slicing easier)
2 tablespoons chopped scallion
1 cup bean sprouts
½ cup cilantro leaves
2 teaspoons sriracha
2 wedges of lime
METHOD
1. Heat the coconut oil in a large soup pot over medium-high heat. Add the onion, carrot, and ginger, and cook, stirring, until tender and slightly browned. Add the spice, soy sauce, fish sauce, and broth. Bring to a simmer, and cook on low heat for 10 to 30 minutes to infuse the flavors.
2. Bring a second pot of water to a boil. Add the rice noodles, cook for 2 to 3 minutes, then remove and set aside in cold water to prevent the noodles from cooking further.
3. Slice beef into thin strips. In a serving bowl, combine the sliced beef, scallion, bean sprouts, cilantro, and noodles. Bring the broth to a full boil, then immediately strain it into the soup bowl. This will cook the thinly sliced beef. Serve immediately topped with sriracha and lime.
411 calories per serving. Each serving: P, SC, C, F.