The 8-Hour Diet (24 page)

Cook the burgers for 2 to 3 minutes and flip. Cook on the other side for another 2 to 3 minutes, until nicely charred on the outside but still medium-rare to medium within. (The center of the patty should be firm but easily yielding—like a Nerf football.)

After you remove the burgers, toast the buns briefly. Divide the arugula among the buns and top with the burgers and onions.

358
CALORIES

10
G FAT

3
G SAT. FAT

831
MG SODIUM

4
G FIBER

*
Martin’s Potato Rolls aren’t just the perfect size (not too big or bready) for the burger—they also pack 3 grams of fiber apiece.

T
he perfect dinner is something that takes little time to whip up—hey, it’s a long commute home each day!—but that gives you the feeling that you’re wrapping your day up in style. For the 8-Hour Diet, the perfect dinner is also one that’s plenty filling, to see you through your next stretch between meals.

Fish tacos are traditionally battered and fried, but the spicy crust of blackened mahimahi paired against the creamy cool of an avocado-mango salsa is a strong reminder of just how boring fried food can be. If there is a recipe that packs more flavor into fewer calories, we haven’t seen it.

5
POWER FOODS   
4
SERVINGS

1 mango, peeled, pitted, and cubed
*

1 avocado, pitted, peeled, and cubed

½ red onion, finely chopped

Juice of 1 lime, plus wedges for garnish

Chopped fresh cilantro

Salt and black pepper to taste

Canola oil

2 large mahimahi fillets (1½ lbs total)

1 Tbsp blackening spice

8 corn tortillas

2 cups finely shredded red cabbage

Mix the mango, avocado, onion, and the lime juice in a bowl. Season with cilantro, salt, and pepper.

Heat a grill or stovetop grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice. Cook the fish, undisturbed, for 4 minutes. Carefully flip with a spatula and cook for another 4 minutes. Remove.

Warm the tortillas on the grill for 1 to 2 minutes or wrap in damp paper towels and microwave for 1 minute until warm and pliable.

Break the fish into chunks and divide among the warm tortillas. Top with the cabbage and the mango salsa. Serve with the lime wedges.

405
CALORIES

11
G FAT

2
G SAT. FAT

615
MG SODIUM

8
G FIBER

*
No ripe mangoes at the supermarket? Both pineapple and peaches would make perfect substitutes.

In the century or so since Alfredo started dressing his noodles, his dish has taken on a thick coating of heavy cream and about 800 extra calories. This version, made with béchamel and loaded with lean protein and vegetables, takes the flab out of Alfredo.

5
POWER FOODS   
4
SERVINGS

2 Tbsp unsalted butter

3 Tbsp flour

3 cups 2% milk

2 cloves garlic, chopped

2 Tbsp grated Parmesan

Salt and black pepper to taste

½ Tbsp olive oil

2 cups bite-size broccoli florets

8 oz cremini mushrooms, sliced

¼ cup chopped sundried tomatoes

8 oz cooked chicken breast, thinly sliced (store-bought rotisserie chicken works well)

12 oz whole-wheat fettuccine (we like Ronzoni Healthy Harvest)

To make the white sauce, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened. Stir in the Parmesan and season with salt and pepper. Keep warm.

Heat the oil in a large skillet or sauté pan over medium-high heat. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken. Season with salt and pepper.

Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.

612
CALORIES

15
G FAT

7
G SAT. FAT

297
MG SODIUM

12
G FIBER

A piece of spanking fresh salmon needs little adornment, but this quick honey mustard is so perfectly suited to the rich flavor of the salmon that it’s likely to become your fall-back method for doing fish at home. This is a recipe kids—even the picky, nonfish-eating ones—will love.

3
POWER FOODS   
4
SERVINGS

1 bunch asparagus

½ Tbsp olive oil

Salt and black pepper to taste

1 Tbsp butter

1 Tbsp brown sugar

2 Tbsp Dijon mustard

1 Tbsp honey

1 Tbsp soy sauce

4 salmon fillets (6 oz each)

1 tsp toasted sesame seeds (optional)

Preheat the oven to 450°F. Toss the asparagus with the olive oil, plus salt and black pepper to taste. Lay the spears out on a baking sheet and reserve.

Combine the butter and brown sugar in a bowl and microwave for 30 seconds, until the butter and sugar have melted together. Stir in the mustard, honey, and soy sauce. Season the salmon with salt and pepper and rub all over with half of the honey-mustard mixture. Position the salmon on top of the asparagus on the baking sheet and place on the middle of the oven.

Roast the salmon until the fish flakes with gentle pressure from your finger (but before the white fat begins to form on the surface), about 8 to 10 minutes. Remove, brush the salmon with more of the honey mustard, and serve with the asparagus. Top with sesame seeds, if using.

450
CALORIES

28
G FAT

7
G SAT. FAT

530
MG SODIUM

2
G FIBER

8 MINUTE MEAL!

This Southwestern-style treat can be cooked up in a matter of minutes on a busy weeknight. Toast the corn, combine with the avocado and black beans, and sear the fish on the stovetop. The combination of protein, healthy fat, and fiber is the perfect way to get you through the 12 hours until your next meal.

4
POWER FOODS   
4
SERVINGS

4 tsp canola oil

1 ear corn, kernels removed from the cob

1 can (16 oz) black beans, rinsed and drained

1 avocado, pitted, and cut into cubes

Juice of 1 lime, plus wedges for garnish

1 jalapeño, minced

Salt and black pepper

1 cup cornmeal

1
⁄
8
tsp cayenne pepper

4 catfish or tilapia fillets (6 oz each)

Heat 1 teaspoon of the oil in a medium saucepan over medium-high heat. Add the corn kernels and cook, stirring occasionally, until they’re lightly browned, about 3 minutes. Add the beans and warm through. Transfer to a bowl and stir in the avocado, lime juice, and jalapeño; season with salt and pepper.

Pour the cornmeal onto a large plate; season with the cayenne, 1 teaspoon salt, and ¼ teaspoon pepper. Dredge the fillets in the cornmeal until evenly coated.

Heat the remaining 3 teaspoons of oil in a large nonstick skillet or sauté pan over medium heat. When the oil is hot, add the catfish and cook for 4 to 5 minutes per side, until the coating is golden and crispy and the fish flakes easily. Serve the fish topped with the salsa, along with additional lime wedges, if you like.

530
CALORIES

25
G FAT

4
G SAT. FAT

408
MG SODIUM

9
G FIBER

8 MINUTE MEAL!

The French call it
en papillote;
the Italians,
en cartoccio.
Forget about the fancy monikers—just know that cooking in a bag is a technique that combines health, flavor, and convenience as effectively as any cooking method in the kitchen. By adding a bit of liquid (wine, broth, lemon juice), you create a perfect steaming environment for chicken, fish, and seafood. Toss in tomatoes, onions, zucchini—anything that will cook in 15 minutes or less—to bolster the flavor. The best part? No cleanup.

4
POWER FOODS   
2
SERVINGS

2 fillets of halibut or other firm white fish (5 oz each)

1 jar (8 oz) marinated artichoke hearts, drained

1 cup cherry tomatoes

2 Tbsp chopped kalamata olives

½ medium fennel bulb, thinly sliced
*

1 lemon, half cut into thin slices, the other half cut into quarters

½ Tbsp olive oil

¼ cup dry white wine

Salt and black pepper to taste

Preheat the oven to 400°F.

Take 2 large sheets of parchment paper or foil, place a fillet in the center of each, and top equally with the artichokes, tomatoes, olives, fennel, and lemon slices. Drizzle with the olive oil and wine; season with salt and pepper. Fold the paper or foil over the fish and seal by tightly rolling up the edges, creating a secure pouch. It’s important the packets are fully sealed, so that the steam created inside can’t escape.

Place the pouches on a baking sheet in the center of the oven and bake for 20 to 25 minutes, depending on how thick the fish is. Serve with the remaining lemon wedges.

361
CALORIES

12
G FAT

2
G SAT. FAT

1,119
MG SODIUM

7
G FIBER

*
Fennel is a bulbous vegetable with a cool anise undertone. If you’re not a fan of licorice (or don’t want to spend $3 on a fennel bulb for this recipe), yellow onion can stand in.

8 MINUTE MEAL!

Pork and fruit have been dance partners since the dawn of time: pork and prunes, chops and applesauce, prosicutto and melon. This is the latest iteration of this long-time collaboration—a thick chop grilled until juicy, then topped with a salsa of grilled peaches, red onions, and blue cheese.

5
POWER FOODS   
4
SERVINGS

4 thick-cut (1"), bone-in pork chops (8 oz each)
*

Olive oil

Salt and black pepper to taste

2 firm peaches or nectarines, halved and pitted

2 Tbsp pine nuts, toasted

1 small red onion, thinly sliced

½ cup crumbled blue cheese

1 Tbsp balsamic vinegar

Heat a grill to hot. Brush the pork with olive oil and season with salt and pepper. Grill for 4 to 5 minutes on each side. The outside should be charred (not burned), but the meat should be light pink in the middle.

While the chops cook, brush the peach halves with oil and add them to the grill, cut side down. Grill for 5 minutes or until soft. Remove, slice, and toss with the pine nuts, onion, blue cheese, and vinegar; season with salt and pepper. Top each chop with half of the peach mixture and serve.

496
CALORIES

29
G FAT

9
G SAT. FAT

552
MG SODIUM

3
G FIBER

*
Prepackaged pork chops are cut too thin, so they dry out easily. Have the butcher cut them thick and on the bone, which imparts moisture and flavor during cooking.

Most people cook their steaks outdoors, but a cast-iron skillet set on the stovetop allows you to cook the steak more quickly and with more accuracy. And it provides the foundation to build a quick pan sauce to pour over the beef. This move will make you feel like a professional chef without having the prodigious belly of one.

2
POWER FOODS   
4
SERVINGS

1 Tbsp olive oil

4 sirloin steaks or petite filets (6 oz each)

Salt and black pepper to taste

2 shallots, minced

2 cloves garlic, minced

½ lb white or cremini mushrooms, cleaned, stems removed, and sliced

1 cup red wine

1 cup low-sodium beef stock

2 tsp fresh rosemary, chopped

Preheat the oven to 400°F. Heat the oil in a large cast-iron or oven-safe skillet over high heat. Season the steaks with salt and plenty of black pepper and add to the hot pan. Sear the first side for 3 to 4 minutes, until a deep brown crust has developed, then flip. Place the pan in the oven to finish cooking (about 6 to 8 minutes for medium rare; an instant-read thermometer inserted into the thickest part will read 135°F). Remove from the oven and transfer the steaks to a cutting board to rest.