The Beauty Diet (55 page)

Per serving:
166 calories; 21 g protein; 16 g carbohydrates; 3.3 g fiber; 10 g sugars; 2.2 g fat; 0.6 g saturated fat; 0 trans fat; 169 mg cholesterol; 220 mg sodium; 142 mg calcium; 0.3 g omega-3 fats; 1,599 IU vitamin A; 46 mg vitamin C; 2 mg vitamin E; 4 mg iron; 2 mg zinc

GINGER TERIYAKI SALMON BURGER

1½ pounds skinless wild salmon

1 1-inch piece fresh ginger, grated

2 cloves garlic, grated

2 scallions, chopped

1 tablespoon teriyaki sauce

1 tablespoon hoisin sauce

2 egg whites

1½ tablespoons extra virgin olive oil

4 whole wheat hamburger buns, toasted

4 slices tomato

4 lettuce leaves

Finely chop the salmon until slightly chunky or pulse 3–5 times in a food processor and place in a medium bowl. Add the ginger, garlic, scallions, teriyaki sauce, hoisin sauce, and egg whites. Mix well. Heat the oil in a large skillet over medium-high heat. Form 4 patties and place in the hot oil. Cook, without pressing down, until well browned, 5 minutes. Flip and continue to cook until the patties are just cooked through, 5 minutes. Top each hamburger bun with tomato, lettuce, and 1 salmon patty.

Yield:
4 servings (1 burger each)

Per serving:
469 calories; 45 g protein; 27 g carbohydrates; 4 g fiber; 6 g sugars; 19 g fat; 3 g saturated fat; 0 trans fat; 107 mg cholesterol; 560 mg sodium; 86 mg calcium; 3.5 g omega-3 fats; 1,048 IU vitamin A; 6 mg vitamin C; 3 mg vitamin E; 3 mg iron; 2.2 mg zinc

GREEK TUNA AND SPINACH SALAD WITH YOGURT DILL DRESSING

Yogurt Dill Dressing

¼ cup low-fat plain yogurt

1 tablespoon apple cider vinegar

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 tablespoons chopped fresh dill

Salad

1 6-ounce can solid light tuna in olive oil, drained

1 10.5-ounce can chickpeas, drained

¼ cup garlic-stuffed olives, roughly chopped

1 7.5-ounce jar roasted red peppers, drained and sliced

1 cup sliced seedless cucumber

cup crumbled feta

6 cups baby spinach

Combine all the dressing ingredients in a small bowl and mix well. Set aside. In a large bowl, combine all the salad ingredients and toss well with dressing

Yield:
4 servings (2 cups dressed salad each)

Per serving:
224 calories; 16 g protein; 22 g carbohydrates; 5 g fiber; 3.5 g sugars; 8 g fat; 3 g saturated fat; 0 trans fat; 32 mg cholesterol; 899 mg sodium; 169 mg calcium; 0.2 g omega-3 fats; 3,596 IU vitamin A; 41 mg vitamin C; 1.1 mg vitamin E; 3 mg iron; 2 mg zinc

GRILLED CHICKEN SALAD WITH BLUEBERRIES OVER SPINACH IN A HONEY BALSAMIC DRESSING

Dressing

1 tablespoon honey

1 tablespoon Dijon mustard

¼ teaspoon kosher salt

1 tablespoon balsamic vinegar

1 tablespoon extra virgin olive oil

Salad

1 pound thinly sliced boneless, skinless chicken breasts

¼ teaspoon kosher salt

1 tablespoon fresh lemon juice

8 cups baby spinach

1 cup blueberries

1 cup sliced cucumber

2 tablespoons chopped fresh chives

Preheat a grill for cooking over direct heat or heat a grill pan over medium-high heat. Prepare the dressing by whisking the honey, Dijon mustard, salt, and balsamic vinegar in a small bowl until well combined. Continue to whisk while drizzling in the oil until combined. Set aside. Season the chicken with salt and lemon juice and grill until just cooked through, 3–5 minutes on each side. Let cool slightly and slice. Top the spinach with blueberries, cucumber, sliced chicken, chopped chives, and dressing. Toss well.

Yield:
4 servings (about 2½ cups each)

Per serving:
214 calories; 25 g protein; 14 g carbohydrates; 2 g fiber; 9 g sugars; 6.5 g fat; 1 g saturated fat; 0 trans fat; 62 mg cholesterol; 429 mg sodium; 68 mg calcium; 0.2 g omega-3 fats; 4,629 IU vitamin A; 21 mg vitamin C; 2 mg vitamin E; 2.3 mg iron; 1.1 mg zinc

GRILLED CHICKEN SANDWICH WITH WALNUT BASIL PESTO AND MOZZARELLA

Pesto

1½ cups packed fresh basil leaves

1 small clove garlic

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 tablespoon extra virgin olive oil

2 tablespoons chopped walnuts

Sandwich

Nonstick cooking spray

1 pound thinly sliced boneless, skinless chicken breast

8 slices whole grain bread

4 ounces part-skim mozzarella cheese, sliced

In the bowl of a small food processor, combine the basil, garlic, half of the salt and pepper, and the oil and pulse until chopped and combined. Add the walnuts and pulse 3–5 times, until the nuts are incorporated but the mixture is still chunky. Set aside.

Heat a grill for cooking over direct heat or a grill pan sprayed with nonstick cooking spray over medium-high heat. Season the chicken with the remaining salt and pepper and grill for 4–6 minutes on each side or until just cooked through. Toast the bread and assemble the sandwiches. Top one slice of bread with chicken, pesto, mozzarella, and then a second piece of bread. Repeat to make 4 sandwiches.

Yield:
4 servings (1 sandwich each)

Per serving:
423 calories; 40 g protein; 29 g carbohydrates; 6 g fiber; 3 g sugars; 16 g fat; 5.5 g saturated fat; 0 trans fat; 78 mg cholesterol; 738 mg sodium; 322 mg calcium; 0.5 g omega-3 fats; 1,283 IU vitamin A; 4 mg vitamin C; 1 mg vitamin E; 3.2 mg iron; 3 mg zinc

HAM, ZUCCHINI, RED ONION, SPINACH, AND RICOTTA PANINI

Nonstick cooking spray

1 zucchini, halved crosswise and sliced lengthwise

¼ inch thick

8 slices whole wheat bread

¾ cup part-skim ricotta cheese

1 cup thinly sliced red onion

8 ounces thinly sliced deli honey ham

1½ cups baby spinach

Heat a medium nonstick skillet sprayed with nonstick cooking spray over medium heat. Add the zucchini slices and cook until lightly browned and wilted, about 5 minutes. Transfer to a paper towel–lined plate to cool. Lay out 4 slices of bread and top with equal amounts of ricotta cheese, sliced onion, honey ham, baby spinach, and zucchini slices. Top each sandwich with another slice of bread. Spray the same skillet with nonstick cooking spray, set over medium heat, and cook each sandwich, pressing lightly, until the bread is toasted and golden brown, 3 minutes.

Yield:
4 servings (1 panini each)

Per serving:
312 calories; 25 g protein; 37 g carbohydrates; 6 g fiber; 5 g sugars; 7.6 g fat; 3 g saturated fat; 0 trans fat; 27 mg cholesterol; 870 mg sodium; 219 mg calcium; 0.1 g omega-3 fats; 1,232 IU vitamin A; 9.4 mg vitamin C; 1 mg vitamin E; 2.5 mg iron; 2.4 mg zinc

HUMMUS AND GRILLED VEGETABLE WRAP

1 red bell pepper, quartered

1 yellow bell pepper, quartered

1 large sweet onion, cut into ½-inch-thick rings

1 small zucchini, cut into ¼-inch-thick slices

1 small eggplant, sliced into ½-inch-thick rounds

1 tablespoon extra virgin olive oil

¼ teaspoon kosher salt

½ teaspoon hot red pepper flakes

4 8-inch tortilla wraps

1 recipe White Bean "Hummus" (see Index)

2 cups baby spinach

Heat a large nonstick grill pan over medium-high heat. Toss the bell peppers, onion, zucchini, and eggplant in a large bowl with the olive oil, salt, and hot red pepper flakes. Place on the grill, in batches if necessary, and cook until well marked and softened, 5 to 10 minutes. Transfer the vegetables to a large plate as they are done. Slice the bell pepper quarters into strips and assemble the wraps: spread an equal amount of hummus on each tortilla and top with baby spinach and grilled vegetables. Roll each wrap tightly and cut in half at an angle.

Yield:
4 servings (1 wrap each)

Per serving:
422 calories; 15 g protein; 67 g carbohydrates; 13 g fiber; 14 g sugars; 10 g fat; 0.8 g saturated fat; 0 trans fat; 0 cholesterol; 714 mg sodium; 121 mg calcium; 0.2 g omega-3 fats; 2,384 IU vitamin A; 112 mg vitamin C; 2 mg vitamin E; 4 mg iron; 1.2 mg zinc

LEMON-GRILLED CHICKEN OVER MIXED GREEN SALAD WITH YOGURT DILL DRESSING

Dressing

¼ cup low-fat plain yogurt

1 tablespoon apple cider vinegar

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 tablespoons chopped fresh dill

Grilled Chicken

Nonstick cooking spray

12 ounces boneless, skinless chicken tenderloins

1 lemon

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Salad

4 cups baby spinach

1 cup sliced seedless cucumber

1 6-ounce jar marinated artichoke hearts, drained

1 medium tomato, chopped (½ cup)

To prepare the dressing, stir all the ingredients together in a small bowl. Set aside.

Preheat a grill for cooking over direct heat or a grill pan over medium-high heat and spray with nonstick cooking spray. Place the chicken in a medium bowl and squeeze the lemon all over the chicken. Season with ¼ teaspoon each salt and pepper. Grill until just cooked through, about 4 minutes on each side. Set aside to cool.

In a large bowl, mix the baby spinach, cucumber, artichokes, and tomato and toss well with half of the prepared dressing. Divide among four plates; top with equal amounts of chicken and the remaining dressing and serve.

Yield:
4 servings (1¼ cups dressed salad and 3 ounces chicken each)

Per serving:
143 calories; 19 g protein; 8 g carbohydrates; 2.3 g fiber; 2.9 g sugars; 4.5 g fat; 0.8 g saturated fat; 0 trans fat; 48 mg cholesterol; 396 mg sodium; 72 mg calcium; 0.1 g omega-3 fats; 2,725 IU vitamin A; 18 mg vitamin C; 1 mg vitamin E; 1.5 mg iron; 1 mg zinc

LIME- AND CILANTRO-MARINATED CHICKEN

1½ pounds boneless, skinless chicken breast

2 cloves garlic, smashed

1 teaspoon whole cumin

½ sweet onion, sliced

5 sprigs fresh cilantro

½ lime

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

In a resealable plastic bag, combine the chicken, garlic, cumin, onion, and cilantro. Squeeze the lime directly into the bag and add the squeezed lime. Seal, shake the bag well, and marinate in the refrigerator for 1–2 hours. Preheat the oven to 425°F. Remove the chicken from the marinade and place on an aluminum foil–lined baking sheet. Season with salt and pepper and roast until just cooked through, 12–15 minutes. Let rest for 5 minutes, slice, and serve.

Yield:
4 servings (6 ounces each)

Per serving:
202 calories; 35 g protein; 4.5 g carbohydrates; 0.5 g fiber; 2 g sugars; 4 g fat; 1 g saturated fat; 0 trans fat; 94 mg cholesterol; 207 mg sodium; 34 mg calcium; 0.1 g omega-3 fats; 67 IU vitamin A; 5 mg vitamin C; 0.4 mg vitamin E; 2 mg iron; 1.2 mg zinc

LOBSTER SALAD SANDWICH WITH A CREAMY YOGURT DRESSING

Dressing

cup low-fat plain yogurt

2 teaspoons fresh lemon juice

¼ teaspoon cayenne pepper, or to taste

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh chives

Lobster Salad Sandwich

1 pound cooked lobster meat, roughly chopped

½ cup sliced celery

½ cup finely diced sweet onion

¼ cup finely diced red bell pepper

¼ teaspoon kosher salt

4 whole wheat top-split hot dog buns, lightly toasted

2 cups mesclun

In a medium bowl, combine the yogurt, lemon juice, cayenne, parsley, and chives. Stir in the lobster meat, celery, onion, bell pepper, and salt. Top each of the hot dog buns with greens and divide the lobster salad equally among them.