The 8-Hour Diet (23 page)

419
CALORIES

19
G FAT

8
G SAT. FAT

988
MG SODIUM

7
G FIBER

As great as guacamole is with chips, it’s even better slathered on a sandwich. Swapping in the avocado all-star for mayo not only shaves 70 to 100 calories from your sandwich but also replaces low-quality fats with healthy monounsaturated ones. Turn guacamole into your spread of choice for turkey, chicken, and grilled steak sandwiches.

5
POWER FOODS   
4
SERVINGS

1 baguette or 4 individual sandwich rolls (preferably whole grain)

12 oz sliced turkey

4 slices Swiss cheese

1 large tomato, sliced

½ red onion, thinly sliced

Pickled jalapeños, sliced
*

4 strips bacon, cooked until crisp and patted dry

¼ cup
Ultimate Guacamole
or store-bought guacamole, such as Wholly Guacamole

Preheat the broiler. Carefully slice the baguette in half horizontally and place on a large baking sheet. Layer the turkey and cheese on the bottom half of the bread.

Place the sheet in the oven 6" below the broiler. Broil for 2 to 3 minutes, until the cheese has just melted and both halves of the bread are hot, but not too brown and crunchy.

Remove from the oven and then layer the tomato, onion, jalapeños, and bacon on top of the turkey. Spread the top half of the baguette with the guacamole. Slice the baguette into 4 individual sandwiches and serve.

471
CALORIES

18
G FAT

7
G SAT. FAT

1,685
MG SODIUM

4
G FIBER

*
Fresh jalapeños will work, too. Be aware that they’re spicier when fresh, so slice them thinly.

8 MINUTE MEAL!

Ahh, the tuna melt: Has any sandwich squandered more potential more consistently than this fishy fiasco? The recipe used by most establishments tells all: 2 parts mayo to 1 part tuna. This recipe replaces the bulk of the mayo with a considerably healthier supporting cast: pesto, lemon juice, olives, and onions. That means you can taste something other than fat when you’re eating it and feel something other than fat when you’re through.

4
POWER FOODS   
4
SERVINGS

2 cans (5 oz each) tuna, drained

1 small red onion, diced

¼ cup chopped green olives

2 Tbsp olive oil mayonnaise

2 Tbsp bottled pesto

1 Tbsp capers, rinsed and chopped

Juice of 1 lemon

8 slices whole-wheat bread
*

2 oz fresh mozzarella, sliced (you can use low-fat shredded mozzarella, too)

1 large tomato, sliced

About 1 tsp olive oil

In a mixing bowl, combine the tuna, onion, olives, mayo, pesto, capers, and lemon juice and stir to combine. Layer the bottom half of four slices of bread with mozzarella, then top with the tuna mixture, tomato slices, and remaining slices of bread.

Preheat a cast-iron or nonstick pan over medium heat. Coat with a thin layer of olive oil and cook the sandwiches for 2 to 3 minutes per side, until the bread is toasted and the cheese is melted.

411
CALORIES

16
G FAT

3
G SAT. FAT

804
MG SODIUM

15
G FIBER

*
When it comes to whole-wheat bread, nothing beats Martin’s Whole Wheat Potato Bread.

Few foods travel better than chili. That means you can make up a big batch over the weekend (try it in the slow cooker if you want to make your life even easier) and have a hearty, protein- and fiber-filled lunch at your disposal all week long.

4
POWER FOODS   
8
SERVINGS

1 Tbsp olive oil

2 yellow onions, chopped

4 cloves garlic, minced

1 lb boneless, skinless chicken thighs, cut into small pieces
*

1 lb lean ground chicken

1 can (7 oz) roasted green chiles

1 tsp ground cumin

1 tsp dried oregano

¼ tsp cayenne pepper

4 cups low-sodium chicken stock

1 can (14 to 16 oz each) white kidney beans (also called cannellini and great northern beans), drained

Salt and black pepper to taste

Fresh cilantro, shredded cheese, diced onion, sour cream, and/or sliced jalapeños, for serving

Heat the oil in a large pot over medium heat. Add the onion and garlic and cook for about 3 minutes, until the onion is translucent. Add the chicken thighs, ground chicken, chiles, cumin, oregano, and cayenne. Sauté until the chicken is mostly cooked through, about 8 minutes. Add the stock and beans. Turn the heat down to low.

Simmer uncovered for at least 20 minutes, or longer if you have the patience. Taste the chili and adjust the seasoning with salt and pepper. Serve with any combination of the garnishes.

459
CALORIES

19
G FAT

5
G SAT. FAT

700
MG SODIUM

5
G FIBER

*
The mix of ground and chopped chicken gives this chili a more interesting texture, but if you prefer one over the other, simply use 2 pounds of your chicken of choice.

8 MINUTE MEAL!

This nutrient-dense Asian-style noodle dish is like revenge: It’s best served cold. Make it in the morning and stash it in the fridge until you’re ready to feast.

5
POWER FOODS   
4
SERVINGS

6 oz whole-wheat fettuccine

2 tsp toasted sesame oil, plus more for noodles

Dash of rice wine vinegar

Juice of 1 lime

2 Tbsp warm water

1½ Tbsp chunky peanut butter

1½ Tbsp low-sodium soy sauce

2 tsp chili sauce, such as sriracha

2 cups shredded chicken breast

1 red or yellow bell pepper, sliced

2 cups sugar snap peas

1 cup cooked and shelled edamame (optional)

Chopped peanuts, sesame seeds, or chopped scallions (optional)

Bring a large pot of salted water to a boil and cook the pasta according to package instructions. Drain the pasta and toss in a large bowl with a bit of sesame oil and rice wine vinegar to keep the noodles from sticking.

Combine the lime juice, water, peanut butter, soy sauce, chili sauce, and sesame oil in a microwave-safe mixing bowl. Microwave for 45 seconds, then stir to create a uniform sauce.

Add the sauce to the noodles and toss to mix. Stir in the chicken, bell pepper, sugar snaps, and edamame if using. Top individual servings with peanuts, sesame seeds, or scallions, if you like.

348
CALORIES

9
G FAT

2
G SAT. FAT

361
MG SODIUM

4
G FIBER

8 MINUTE MEAL!

Whereas beef burgers are best left relatively unadorned, turkey burgers demand a more aggressive culinary strategy. Thus you’ll roll this burger in blackening seasoning, slick it with a spicy-cool chipotle mayonnaise, and top it with avocado and fresh salsa.

5
POWER FOODS   
4
SERVINGS

2 Tbsp olive-oil mayo

1 Tbsp chipotle pepper
*

1 Tbsp lime juice

1 lb ground turkey

1 Tbsp bottled blackening seasoning

4 slices pepper or regular Monterey jack cheese

Salt and black pepper to taste

1 avocado, peeled, pitted, and thinly sliced

1 cup favorite salsa

4 English muffins (preferable whole grain) or potato rolls, lightly toasted

In a mixing bowl, combine the mayo, chipotle, and lime juice. Reserve.

Preheat a grill, grill pan, or cast-iron skillet over medium heat. Gently form the turkey into four equal patties (being careful not to overwork the meat, which makes for dense, tough burgers). Season both sides of the burger with blackening seasoning, plus salt and black pepper.

Cook the burger until a nice dark crust has formed on the bottom side, about 4 minutes. Flip and immediately cover with the cheese. Continue cooking until the cheese is melted and the burger is just firm to the touch, about 4 minutes more. Top four English muffin halves with avocado slices and salsa, then place a burger on top of each. Spoon the sauce over the burgers and serve.

446
CALORIES

19
G FAT

6
G SAT. FAT

1,235
MG SODIUM

6
G FIBER

*
Chipotle peppers are smoked jalapeños that come sold in cans of spicy-sweet adobo sauce. In a pinch, substitute your favorite hot sauce.

8 MINUTE MEAL!

A great burger doesn’t need crazy condiments or other high-calorie bells and whistles. It just needs excellent, fresh-ground beef cooked to perfection. Use this recipe as your base for all other burgers you cook.

3
POWER FOODS   
4
SERVINGS

10 oz ground sirloin

10 oz ground brisket

1 tsp salt

1 tsp freshly cracked pepper

4 hamburger buns (preferably Martin’s Potato Rolls
*
), toasted

2 cups arugula

½ cup caramelized onions (see the opposite page)

Heat a grill or stovetop grill pan until hot. Combine the sirloin, brisket, salt, and pepper in a bowl and gently mix. Form into four patties. Caution: Overworking the meat or packing your patties too tightly can make tough burgers.