A lot of people are into “eating clean.” They try to avoid processed and packaged foods and eat organic beef, free-range chicken, whole-grain breads, and fresh vegetables and fruits. Sure, I like an organic, fresh, crisp apple and a warm slice of homemade whole wheat bread with Irish grass-fed butter. But I’m also a realist when it comes to food and nutrition. Not everyone has access to a farm stand or the income to buy organic foods every week. And cooking meals from fresh, whole ingredients every day is not something many of us can fit into our busy lives.
For simplicity’s sake, I advocate frozen meals and packaged foods (see chapter 11 for more on this). They provide almost instant portion and calorie control, making it easy to stick to the daily meal plans in the previous chapter.
But I wanted to offer some alternatives for those who would like to make their own meals. Here you’ll find twenty-two recipes, many of which were contributed by Gainesville Health & Fitness test panelists. Each listing is delicious and filling, and falls within the calorie guidelines.
Billie DeNunzio, an old friend who went through my first Nautilus Diet program in 1985 and lost 25 pounds of fat, is an award-winning chef and the director of Eastside High School’s Culinary Arts Academy in Gainesville. Chef DeNunzio worked through all the recipes in this chapter, including the recipes provided by test panelists, and formulated each one according to the nutritional requirements of the Killing Fat eating plan.
If you’d like to follow a specific seven- or fourteen-day meal plan incorporating these recipes, check out chapter 14. Another way to include these dishes is to follow the chapter 11 guidelines for breakfast, lunch, and snacks, but cook one of these recipes for dinner. A week or two later, you can add breakfasts and lunches from recipes in this chapter. Some dieters who enjoy cooking still like to have the frozen meals handy for emergencies. They work well if you are in a hurry and running late.
1 16-ounce can black beans, drained, rinsed, and patted dry
½ green bell pepper, finely chopped
½ onion, finely chopped
3 garlic cloves, finely chopped
2 large eggs
1 tablespoon chili powder
1 teaspoon ground cumin
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 teaspoon Thai chili sauce or sriracha
1 cup panko bread crumbs
4 whole wheat buns, for serving
Optional toppings: mustard, tomatoes, pickles, onions, lettuce
CALORIES PER SERVING 70
YIELD 4 servings
SERVING SIZE 10 ounces
PREPARATION TIME 20 minutes
TOTAL TIME 30 minutes
Preheat the oven to 375°F or heat a grill to medium-high.
In a large bowl, mash the black beans with a fork until thick and pasty.
Put the bell pepper, onion, and garlic in a colander set in the sink and squeeze to remove as much liquid as possible. Add the onion mixture to the mashed black beans and stir to combine.
In a medium bowl, stir together the eggs, chili powder, cumin, salt, black pepper, and Thai chili sauce.
Add the egg mixture to the bean mixture and stir to combine.
Mix in the bread crumbs until the mixture is sticky and holds together.
Divide the mixture into four patties.
If baking, place the patties on a baking sheet and bake for about 10 minutes on each side. If grilling, place the patties on foil and grill about 8 minutes on each side.
Place the patties on a whole wheat bun (190 calories) and add toppings like mustard, tomatoes, pickles, onions, and lettuce (40 calories)…and you have a tasty 300-calorie burger.
8 ounces ditalini or other small pasta
½ cup canned diced tomato
32 ounces low-sodium chicken broth
1 cup small-diced carrots
1 cup chopped celery
32 fully-cooked frozen turkey meatballs
6 ounces Saffron Road Crunchy Chickpeas, for garnish
2 tablespoons grated Parmesan cheese, for garnish
CALORIES PER SERVING 246
YIELD 4 servings
SERVING SIZE 1¼ cups
PREPARATION TIME 20 minutes
TOTAL TIME 20 minutes
Bring a large pot of water to a boil. Add the pasta and cook according to the package directions until al dente, about 5 minutes. Remove from the heat and drain. Return the pasta to the pot and add the tomato.
In a medium sauce pot, heat the chicken broth over medium-high heat. Add the carrots and celery and cook for about 5 minutes, or until soft.
Add the frozen turkey meatballs and cook for 3 to 5 minutes, until warmed through.
Place 8 meatballs in the bottom of each of four soup bowls.
Add ¼ cup of the cooked pasta to each bowl.
Top with the hot consommé and veggies, ladling them gently into each bowl.
Garnish each serving with the crunchy chickpeas and cheese.
Serve immediately.
1 cup quinoa
2 tablespoons extra-virgin olive oil
4 scallions, chopped, white and green parts kept separate
3 garlic cloves, minced
½ cup red bell pepper, diced
1 cup reduced-sodium vegetable broth
¼ teaspoon ground cardamom
½ cup pistachios, chopped
CALORIES PER SERVING 143
YIELD 6 servings
SERVING SIZE 6 ounces
PREPARATION TIME 30 minutes
TOTAL TIME 30 minutes
In a fine-mesh sieve, rinse quinoa under cold water for about 1 minute and drain well.
In a medium saucepan, heat the olive oil over medium heat. Add the scallion whites, garlic, and bell pepper and cook, stirring, until tender, about 5 minutes.
Reduce the heat from medium to low, stir in the quinoa, and toast, stirring continuously, for 2 minutes.
Add the broth, cardamom, and 1½ cups water and bring to a boil.
Reduce the heat to low, cover, and simmer for 20 minutes, or until the liquid has been absorbed.
Remove from the heat; let stand for 5 minutes.
Fluff with a fork. Stir in the pistachios.
Garnish with the scallion greens and serve.
CLASSIC DERBY COBB SALAD WITH TURKEY CUTLETS
DRESSING
2 tablespoons cider vinegar
1 teaspoon Dijon mustard
1 tablespoon extra-virgin olive oil
2 tablespoons water
Kosher salt and pepper
SALAD
2 large eggs
1 pound turkey breast cutlets
1 teaspoon extra-virgin olive oil
Kosher salt
8 cups baby spinach leaves (see Note)
4 slices reduced-sodium turkey bacon, cooked and crumbled
½ avocado, pitted, peeled, and diced
12 cherry tomatoes, halved
2 ounces blue cheese, crumbled
2 scallions, chopped
CALORIES PER SERVING 360
YIELD 4 servings
SERVING SIZE 10 ounces
PREPARATION TIME 10 minutes
TOTAL TIME 15 minutes
Make the dressing: In a small bowl, whisk together the vinegar, mustard, olive oil, and 2 tablespoons water until smooth. Season with salt and pepper and set aside.
Make the salad: Place the eggs in a medium saucepan and add cold water to cover by 1 inch. Bring the water to a boil over medium heat. Cover, remove from the heat, and let the eggs stand in the hot water for 10 minutes. Drain the eggs in a colander and cool under cold running water. Once cool, peel and chop the eggs; set aside.
Heat a skillet over medium-high heat for 2 minutes. Brush the turkey with the olive oil and sprinkle lightly with salt. Reduce the heat to medium-low, place the cutlets in the pan, and cook for 3 minutes on each side, then cook for about 3 minutes more, until the center of each cutlet is opaque and the juices run clear, or the internal temperature is 165ºF. Remove the turkey from the pan and let cool, then cut into chunks.
In a large bowl, toss the spinach with 2 tablespoons of the dressing (whisk it again before using, if necessary), then divide the spinach among four individual plates.
On each plate, arrange one-quarter of the hard-boiled eggs, turkey, bacon, avocado, tomatoes, blue cheese, and scallions in a row on top of the lettuce. Drizzle the remaining dressing over the salads and season with salt and pepper.
NOTE: Chopped salad greens (iceberg lettuce, watercress, endives, and romaine lettuce) can be substituted for the baby spinach.
10 ounces boneless beef strip or flank steak, 1½ inches thick (see Notes)
1 tablespoon corn oil, peanut oil, or other vegetable oil
Kosher salt and freshly ground black pepper
2 tablespoons fresh lime juice
2 tablespoons fish sauce
1 garlic clove, minced
1 teaspoon Thai or red serrano chile or jalapeño, seeded and minced (see Notes)
1 tablespoon brown sugar
1 cup radishes, thinly sliced
1 small red onion, thinly sliced, rinsed, and drained
1 medium kirby cucumber, thinly sliced
2 medium tomatoes, cored and cut into small wedges
¼ cup fresh mint leaves, coarsely chopped
10 fresh basil leaves, cut into chiffonade (see Notes)
4 cups thinly sliced romaine hearts (about 2 hearts)
CALORIES PER SERVING 192
YIELD 4 servings
SERVING SIZE 10 ounces
PREPARATION TIME 10 minutes
TOTAL TIME 15 minutes
Heat a grill to high or preheat the broiler.
Rub both sides of the steak with the oil and season with salt and pepper. Set aside.
In a large bowl, whisk together the lime juice, fish sauce, garlic, chile, and brown sugar; set aside 1 tablespoon for serving. (This sauce can be refrigerated, covered, for up to 2 weeks.)
In a separate large bowl, combine the radishes, onion, cucumber, tomatoes, mint, basil, and lettuce. Add the vegetables to the bowl with the dressing and toss well to combine.
Arrange the salad on a large platter.
Grill or broil the beef for 2 minutes, until rare to medium (it will continue to cook as it rests). (Steak is best rare to medium and still pink in the center.)
Transfer the steak to a cutting board and slice it as thinly as possible across the grain. Put the sliced steak in a bowl and toss with the reserved 1 tablespoon dressing.
Arrange the warm steak on top of the salad and serve.
NOTES: Roast beef from the deli counter can also be used; this saves time and effort but is more expensive.
If chile peppers are not available, you can substitute red pepper flakes.
To chiffonade the basil (or other fresh herbs or greens), stack the leaves, roll them up tightly like a cigar, then thinly slice the roll crosswise. This results in long, thin ribbons.
2 teaspoons lime zest
1½ tablespoons fresh lime juice
2 tablespoons fresh cilantro, chopped, plus whole sprigs for garnish
1 scallion, finely chopped
1½ teaspoons hoisin sauce
½ teaspoon extra-virgin olive oil
¼ teaspoon minced garlic
Pinch of ground white pepper
8 ounces large shrimp, peeled and deveined (see Notes)
¼ cup diced red bell pepper
¼ cup chopped red onion
Bibb lettuce leaves, for serving
Lime slices, for garnish
CALORIES PER SERVING 150
YIELD 2 servings
SERVING SIZE ½ cup
PREPARATION TIME 10 minutes
TOTAL TIME 40 minutes
In a large bowl, whisk together lime zest, lime juice, chopped cilantro, scallion, hoisin sauce, olive oil, garlic, and white pepper. Reserve 1 tablespoon of the mixture and set the rest aside. Set aside.
In a large nonstick skillet, heat 1 tablespoon of the reserved mixture over medium heat. Add the shrimp. Cook, tossing, for 2 to 3 minutes, until the shrimp are opaque.
Pour the lime mixture into a large zip-top freezer bag. Add the shrimp and bell pepper, seal, and turn to coat. Chill, turning occasionally, for 30 minutes.
Line each serving plate with lettuce leaves. Divide the shrimp among the plates, placing it on top of the lettuce. Spoon the marinade from the bag over the mixture.
Garnish with lime slices and fresh cilantro sprigs.
NOTES: Fresh fruit, such as avocado or mandarin oranges, would enhance this dish. Be sure to add approximately 50 calories to your total.
Add 1 teaspoon red pepper flakes for a little more heat.
To make this recipe even easier, purchase cooked and peeled shrimp. If using ready-cooked shrimp, allow the mixture to marinate longer to enhance the flavor. If using frozen shrimp, allow the shrimp to thaw and rinse before combining it with the marinade.
SHIRATAKI SHRIMP SCAMPI FETTUCCINE
1 (8-ounce) package shirataki fettuccine
2 tablespoons extra-virgin olive oil
1 pound medium shrimp, peeled and deveined
4 garlic cloves, minced
½ teaspoon red pepper flakes
1 pint cherry tomatoes, halved
½ cup dry white wine
Juice of 1 lemon (2 to 3 tablespoons)
4 cups baby spinach
1 tablespoon unsalted butter
½ cup chopped fresh parsley
1 tablespoon lemon zest
Kosher salt and pepper
½ cup grated Parmesan cheese
CALORIES PER SERVING 336
YIELD 4 servings
SERVING SIZE 1 cup
PREPARATION TIME 10 minutes
TOTAL TIME 20 minutes
Bring a large pot of water to a boil.
Drain the noodles in a large sieve and rinse well under cold running water. Add them to the pot with the boiling water and cook for 2 to 3 minutes. (This step is important for removing the noodles’ initial unpleasant odor.)
Drain the noodles.
Heat a large dry skillet over medium-high heat. Add the noodles and cook, turning them with tongs, for about 10 minutes. There will be a lot of steam—remove as much water as possible without drying them out. (This step is important for their texture.)
Transfer the noodles to a bowl.
In the same skillet, heat the olive oil over medium heat.
Add the shrimp and cook, stirring, until just cooked through and starting to turn pink. Transfer the shrimp to a large bowl and set aside.
Add garlic, red pepper flakes, tomatoes, wine, and lemon juice to skillet and cook over high heat for 2 minutes, or until the tomatoes start to soften.
Add the spinach and cook, stirring, for 1 minute, or until the spinach wilts.
Add the butter and cook, stirring, until melted, then return the shrimp and shirataki noodles to the pan and add the parsley and lemon zest. Taste and adjust the seasonings with salt and pepper. Remove from the heat immediately.
Transfer to a serving platter and serve immediately.
Sprinkle each serving with 2 tablespoons of the cheese.
NOTE: Shirataki noodles originated in Japan. They are thin, translucent, gelatinous noodles made from konjac root, also called white yam. Largely composed of water and glucomannan, a water-soluble dietary fiber, they are very low in digestible carbohydrates and calories, and high in fiber. They have little flavor of their own, but soak up the flavor of the dish, making them a great vehicle for sauces and toppings.
QUICK & EASY MEATLESS “CHICKEN” DINNER
1 Gardein Chick’n Scallopini or other frozen vegan protein patty
½ cup canned black beans, drained
2 tablespoons prepared salsa
Kosher salt and pepper
1 cup arugula
1 slice Nature’s Own Honey Wheat bread, toasted
CALORIES PER SERVING 310
YIELD 1 serving
PREPARATION TIME 10 minutes
TOTAL TIME 10 minutes
Lightly coat a nonstick skillet with cooking spray and heat over medium heat.
Add the veggie patty and cook until browned, 2 minutes on each side.
Add the black beans, then top with the salsa.
Cover and cook until the beans and salsa are warm, 1 to 2 minutes.
Season with salt and pepper.
Serve on a bed of arugula with the toast alongside.
GRILLED LEMON & ROSEMARY SHRIMP
What a great combination of flavors! Grilling the shrimp is a healthy way of cooking and keeps your kitchen clean while topping off the flavor. (The shrimp can also be broiled.)
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon dried basil
½ teaspoon dried thyme
2 tablespoons chopped fresh rosemary
2 garlic cloves, minced
1 pound extra-large shrimp (about 20), peeled and deveined
2 lemons, sliced ½ inch thick
Kosher salt and pepper
CALORIES PER SERVING 110
YIELD 4 servings
SERVING SIZE 1 skewer (5 shrimp)
PREPARATION TIME 10 minutes
TOTAL TIME 1 hour 15 minutes
Soak four 12-inch bamboo or wooden skewers in water for about 1 hour before using.
In a small bowl, whisk together the lemon juice, olive oil, basil, thyme, finely chopped rosemary, and garlic.
Add the shrimp and toss to coat with the marinade. Cover and refrigerate for 1 hour.
Heat a grill to medium-high or preheat the broiler. Drain the skewers.
Thread the shrimp onto the skewers, alternating with the lemon slices.
Season the skewers with salt and pepper. (At this point, the skewers can be refrigerated for 2 to 3 hours before cooking.)
Place the skewers on the grill over direct heat. Or, set the skewers on a baking sheet and place under the broiler. Grill or broil until the shrimp are opaque or light pink throughout, 2 to 3 minutes per side.
Garnish the shrimp with rosemary sprigs and serve with lemon wedges.
SPAGHETTI SQUASH TURKEY BOLOGNESE
1 medium spaghetti squash, halved lengthwise and seeded
2 teaspoons extra-virgin olive oil
Kosher salt and pepper
2 ounces pancetta or bacon, chopped
½ cup chopped yellow onion
2 garlic cloves, minced
1 celery stalk, chopped
1 carrot, diced
1 pound 93% lean ground turkey
½ cup white wine
1½ teaspoons tomato paste
½ cup 1% milk
1 (28-ounce) can crushed tomatoes
¼ teaspoon red pepper flakes
½ teaspoon dried basil
½ teaspoon kosher salt
¼ teaspoon pepper
4 tablespoons grated Parmesan cheese
CALORIES PER SERVING 301
YIELD 4 servings
SERVING SIZE 10 ounces
PREPARATION TIME 25 minutes
TOTAL TIME 45 minutes
Preheat the oven to 400°F. Spray a baking sheet with cooking spray.
Brush the cut sides of the squash halves with olive oil and season generously with salt and black pepper. Place them cut-side down on the prepared baking sheet and roast until fork-tender, about 30 minutes. Remove from the oven and set aside to cool.
Meanwhile, in a large skillet, cook the pancetta over medium heat until the fat melts, about 3 minutes. Use a slotted spoon to transfer the pancetta to a plate and set aside.
Reduce the heat to medium-low and add the onion, garlic, celery, and carrot. Cook until soft, 5 to 6 minutes. Transfer to a bowl and set aside.
Raise the heat to medium-high and add the ground turkey. Cook, breaking up the meat with a wooden spoon, until no longer pink, 5 minutes.
Add the wine and cook until reduced by half, 2 to 3 minutes. Add the tomato paste, milk, crushed tomatoes, red pepper flakes, basil, and the onion mixture.
Bring to a simmer, reduce the heat to low, and cook until the turkey is cooked through and the sauce is thickened, 5 minutes. Season with salt and black pepper.
When the squash has cooled, use a fork to scrape the flesh from the skins in long, spaghetti-like strands.
For each serving, top 1 cup of the spaghetti squash “noodles” with ¾ cup of the sauce and sprinkle with 1 tablespoon of the cheese.
ROSEMARY ROASTED CHICKEN & SWEET POTATOES
4 small bone-in, skin-on chicken breasts
1 tablespoon extra-virgin olive oil
3 sprigs fresh rosemary, chopped, or 1 tablespoon dried
½ teaspoon kosher salt
½ teaspoon pepper
4 sweet potatoes, cut into 2- to 3-inch cubes
1 large red onion, sliced ½ inch thick
CALORIES PER SERVING 332
YIELD 4 servings
SERVING SIZE 10 ounces
PREPARATION TIME 10 minutes
TOTAL TIME 40 minutes
Preheat the oven to 400°F.
Place the chicken breasts in a large bowl and drizzle with the olive oil. Sprinkle with the rosemary. Season with salt and pepper.
Use your fingers to loosen the skin over the breasts and spread a little of the seasoning under the skin. Place the chicken breasts skin-side-down in a 9- by 13-inch baking pan.
Arrange the sweet potatoes and sliced onion around the chicken breasts.
Roast, uncovered, for 30 minutes, until the chicken is no longer pink in the center and the juices run clear; an instant-read thermometer inserted into the center of a chicken breast should read 165ºF. Remove from the oven.
Serve each breast with one-quarter of the sweet potatoes and onion, with the juices from the pan spooned over the top.
3 tablespoons extra-virgin olive oil
¼ cup walnuts, chopped
½ red onion, thinly sliced
1 shallot, thinly sliced
¾ pound skirt steak
½ teaspoon kosher salt
¼ teaspoon pepper
¼ teaspoon garlic powder
6 cups baby arugula
1 cup cherry tomatoes, halved
¼ cup crumbled feta cheese
CALORIES PER SERVING 425 (men); 284 calories (women)
YIELD 2 servings
SERVING SIZE 3 cups for men; 2 cups for women
PREPARATION TIME 10 minutes
TOTAL TIME 25 minutes
In a medium skillet, heat 1 tablespoon of the olive oil over medium-high heat.
Add the walnuts, onion, and shallot and cook about 1 minute. Transfer the walnut mixture to a plate and set aside.
Season the steak with the salt, pepper, and garlic powder. Add the steak to the hot pan and sear until browned on the bottom, about 5 minutes, then turn and sear until browned on the second side, 3 to 5 minutes more. Transfer the steak to a cutting board and let rest for 5 minutes.
In a large bowl, combine the arugula, walnut mixture, and remaining 2 tablespoons olive oil and toss to coat. Divide the arugula mixture between two plates.
Thinly slice the steak across the grain and divide it between the plates.
Top with the cherry tomatoes and feta.
4 egg whites (about 4 ounces)
Kosher salt and pepper
OPTIONAL INGREDIENTS
1 tablespoon sautéed diced onion
1 tablespoon sautéed diced bell pepper
1 tablespoon sautéed diced mushroom
2 ounces chopped frozen spinach, thawed and squeezed dry
Whole wheat toast, for serving
CALORIES PER SERVING 109
YIELD 1 serving
PREPARATION TIME 5 minutes
TOTAL TIME 10 minutes
In a medium bowl, whisk the egg whites and a pinch of salt and pepper until frothy.
Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat.
Add the egg whites, swirling to evenly cover the bottom of the pan. Cook for 2 minutes, allowing the egg to set.
Use a rubber spatula to lift the eggs up and let the runny uncooked egg flow underneath.
Spoon whatever filling you want onto half the omelet, cover the pan for about 1 minute, then fold the unfilled half of the omelet over the fillings and slide it onto a serving plate, over toast, if desired.
4 cups old-fashioned oats (not instant/quick-cooking)
1 cup sliced almonds
¾ cup wheat germ
½ cup hulled sunflower seeds
1 cup sweetened coconut flakes
½ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon sea salt
¼ cup canola oil, peanut oil, or coconut oil
¼ cup pure maple syrup
2 tablespoons honey
½ teaspoon pure vanilla extract
1 cup dried fruit, such as raisins, cranberries, or coarsely chopped apricots, cherries, or figs
CALORIES PER SERVING 130
YIELD 8 cups or 16 servings
SERVING SIZE ½ cup
PREPARATION TIME 10 minutes
TOTAL TIME 40 minutes
Preheat the oven to 300°F. Spray a rimmed baking sheet with cooking spray or line it with parchment paper.
In a large bowl, stir together the oats, almonds, wheat germ, sunflower seeds, coconut, cinnamon, nutmeg, and salt. Set aside.
In a small saucepan, whisk together the oil, maple syrup, honey, and vanilla. Bring to a boil, then immediately remove from the heat and pour over the oat mixture.
Mix and stir with a wooden spoon until all the oats and nuts are coated.
Spread the mixture evenly over the prepared baking sheet.
Bake until crispy, golden brown, and toasted, about 20 minutes, stirring once halfway through.
Remove from the oven. Once cool, add the dried fruit of your choice.
Store the granola in an airtight container in a cool, dry place for up to 2 weeks.
¼ cup fat-free milk
½ cup old-fashioned oats
¼ teaspoon ground cinnamon
½ cup water
2 tablespoons sugar-free maple syrup, or 1 packet sugar substitute
½ banana, sliced
½ cup fresh or frozen blueberries
1 tablespoon chopped toasted walnuts
CALORIES PER SERVING 298
YIELD 1 serving
SERVING SIZE 1 cup
PREPARATION TIME 5 minutes
TOTAL TIME 10 minutes
In a saucepan, combine the milk, oatmeal, cinnamon, and ½ cup water. Bring to a boil over medium-high heat, stirring often to prevent boiling over.
Reduce the heat to medium and simmer until thickened, 3 to 5 minutes.
While the oatmeal is cooking, mash half the banana slices, reserving the remainder for topping. Smash ¼ cup of the blueberries and reserve the remainder for topping.
Add mashed banana and smashed blueberries to oats and stir to combine.
Transfer the oats to a bowl and top with the reserved banana slices and blueberries and the walnuts.
¼ cup apple juice
⅔ cup old-fashioned oats
1 apple, peeled, cored, and diced
2 tablespoons raisins
2 tablespoons sugar-free maple syrup, or 1 packet sugar substitute
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg
½ cup water
1 tablespoon chopped toasted walnuts
CALORIES PER SERVING 275
YIELD 2 servings
SERVING SIZE 8 ounces
PREPARATION TIME 5 minutes
TOTAL TIME 10 minutes
In a small saucepan, combine the apple juice, oats, diced apple, raisins, maple syrup, cinnamon, nutmeg, and 1 cup water. Bring to a boil over medium-high heat, stirring often to prevent boiling over.
Reduce the heat to medium and simmer until thickened, 3 to 5 minutes.
Serve in a bowl, topped with the walnuts.
¼ cup walnuts, chopped
1 teaspoon balsamic vinegar
1 (6½-inch) whole wheat pita, cut in half to make 2 pockets
1 ounce blue cheese spread
½ pear, cored and sliced
1 cup mixed greens
CALORIES PER SERVING 150
YIELD 1 serving
PREPARATION TIME 5 minutes
TOTAL TIME 10 minutes
Preheat the oven to 250°F.
In a small dry skillet, toast the walnuts over medium-low heat, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Stir in the vinegar in the pan.
Spread the blue cheese in the pita halves.
Fill the pita halves with the pear slices and balsamic walnuts.
Place the pita halves on a baking sheet and toast in the oven for 3 minutes, or until the cheese begins to melt.
Remove from the oven, add the greens, and serve.
CHICKPEA SALAD WITH COUSCOUS AND SPICED CARROTS
¼ teaspoon kosher salt
½ cup couscous
⅛ teaspoon ground cumin
⅛ teaspoon ground cinnamon
⅛ teaspoon ground ginger
Pinch of cayenne pepper
2 teaspoons plus 2 tablespoons extra-virgin olive oil
½ teaspoon minced garlic
¼ teaspoon dried cilantro
1½ cups baby or microwavable carrots
1 cup canned no-salt-added chickpeas, drained and rinsed
2 tablespoons Saffron Road Crunchy Chickpeas
CALORIES PER SERVING 220
YIELD 1 serving
SERVING SIZE 8 ounces
PREPARATION TIME 15 minutes
TOTAL TIME 25 minutes
In a small saucepan, combine ½ cup water and the salt and bring to a boil. Add the couscous and stir once. Reduce the heat to low, cover, and simmer for 3 minutes. Remove from the heat and let the couscous steam, covered, for 3 minutes. Fluff with a fork. Drain off any liquid remaining in the pan. Transfer the couscous to a serving bowl, stir in 2 teaspoons of the olive oil, cover, and set aside.
In a small dry skillet, toast the cumin, cinnamon, ginger, and cayenne over medium heat until you can smell them, about 1 minute (watch carefully, as spices burn quickly). Add the remaining 2 tablespoons olive oil and cook, stirring, for 1 minute more.
Add the carrots and cook until cooked through but still firm. Remove from the heat and let cool.
Add the cilantro and toss to combine. Set aside.
Stir the canned chickpeas into the couscous.
Add the carrots, cover, and refrigerate for 30 minutes.
Serve the salad topped with the crunchy chickpeas.
2 large eggs
2 tablespoons fat-free mayonnaise
1 teaspoon sweet relish
¼ teaspoon yellow mustard
Kosher salt and pepper
⅛ teaspoon smoked paprika
2 slices Nature’s Own whole wheat bread
Lettuce leaves and sliced tomato, for serving (optional)
CALORIES PER SERVING 316
YIELD 1 serving
PREPARATION TIME 10 minutes
TOTAL TIME 20 minutes
Place eggs in a medium saucepan and add cold water to cover by 1 inch. Bring the water to a boil over medium heat. Cover, remove from the heat, and let the eggs stand in the hot water for 12 minutes. Drain the eggs in a colander and cool under cold running water. Once cool, peel and chop the eggs and place them in a medium bowl.
Add the mayonnaise, relish, and mustard and stir to combine. Season with salt and pepper. Sprinkle the paprika over the top.
Serve the egg salad on the bread, with lettuce and tomato, if desired.
Here are a few quick meals you may want to try, whether you’re following the no-cook plan outlined in chapter 11 or taking the cook-at-home approach. Only the last two require more than 10 minutes of preparation time.
1 large egg, scrambled in a nonstick pan (100 calories)
2 slices whole wheat bread (140 calories)
To drink: ½ cup orange juice (55 calories)
CALORIES PER SERVING 295
PREPARATION TIME 10 minutes
KASHI GOLEAN CRUNCH CEREAL (BREAKFAST)
¾ cup Kashi GOLEAN Crunch (190 calories)
¾ cup fat-free milk (68 calories)
Topped with: ¾ cup fresh blueberries (60 calories)
CALORIES PER SERVING 318
PREPARATION TIME 3 minutes
POST 100% BRAN CEREAL (BREAKFAST)
⅓ cup Post 100% Bran cereal (80 calories)
1 cup fat-free milk (90 calories)
Topped with: ¾ banana, sliced (75 calories)
To drink: ½ cup orange juice (55 calories)
CALORIES PER SERVING 300
PREPARATION TIME 5 minutes
VAN’S 8WG MULTIGRAIN WAFFLES (BREAKFAST)
2 waffles, toasted (180 calories)
Topped with: 1 banana, sliced (100 calories)
CALORIES PER SERVING 280
PREPARATION TIME 6 minutes
Combine in an individual serving bowl or on a large plate:
2 cups spinach (14)
½ (5-ounce) can chunk light tuna in water, drained (50)
1 hard-boiled egg (see this page), diced (100)
2 tablespoons crumbled blue cheese (100)
¼ cup balsamic vinegar (64)
CALORIES PER SERVING 328
PREPARATION TIME 20 minutes
GRILLED MAHIMAHI (LUNCH OR DINNER)
4 ounces mahimahi, grilled (120 calories)
1 cup broccoli florets, sautéed in 1 teaspoon olive oil (70 calories)
1½ slices whole wheat bread, toasted (105 calories)
CALORIES PER SERVING 295
PREPARATION TIME 20 minutes