The Beauty Diet (56 page)

Yield:
4 servings (1 sandwich each)

Per serving:
255 calories; 29 g protein; 28 g carbohydrates; 4 g fiber; 7 g sugars; 3 g fat; 0.7 g saturated fat; 0 trans fat; 83 mg cholesterol; 789 mg sodium; 175 mg calcium; 0.2 g omega-3 fats; 882 IU vitamin A; 18 mg vitamin C; 2 mg vitamin E; 2 mg iron; 4.5 mg zinc

MANGO, RED ONION, AVOCADO, SPINACH, AND CRAB WRAP

8 ounces cooked lump crabmeat, picked over carefully for shells

½ cup diced mango

¼ cup finely chopped red onion

½ medium avocado, diced

1 tablespoon chopped fresh parsley

2 tablespoons white wine vinegar

2 tablespoons fresh lemon juice

½ teaspoon extra virgin olive oil

½ teaspoon kosher salt

teaspoon freshly ground black pepper

2 cups baby spinach

4 8-inch whole wheat wraps

In a medium bowl, combine the crab, mango, red onion, avocado, and parsley. In a small bowl, whisk together the vinegar, lemon juice, olive oil, salt, and pepper. Pour over the crab mixture and toss well. Place the spinach and crab mixture down the center of each wrap, fold up the bottom third of the wrap over the mixture, and then fold in each side.

Yield:
4 servings (1 wrap with ½ cup baby spinach and a generous ½ cup crab mixture each)

Per serving:
274 calories; 18 g protein; 30 g carbohydrates; 5 g fiber; 5 g sugars; 7.7 g fat; 0.5 g saturated fat; 0 trans fat; 64 mg cholesterol; 656 mg sodium; 85 mg calcium; 0.04 g omega-3 fats; 699 IU vitamin A; 16 mg vitamin C; 1 mg vitamin E; 2.2 mg iron; 0.2 mg zinc

ROAST BEEF, ARUGULA, AND TOMATO WRAP

4 8-inch whole wheat wraps

¼ cup horseradish mustard

2 cups baby arugula

1 medium tomato, cut into

8 slices

cup thinly sliced sweet onion

8 ounces thinly sliced roast beef

Spread each wrap with 1 tablespoon mustard and top with ½ cup arugula, 2 slices tomato, a heaping tablespoon of onion, and 2 ounces of roast beef. Roll up and slice in half.

Yield:
4 servings (1 wrap each)

Per serving:
276 calories; 22 g protein; 26 g carbohydrates; 3.5 g fiber; 3 g sugars; 8.5 g fat; 1.4 g saturated fat; 0 trans fat; 32 mg cholesterol; 362 mg sodium; 42 mg calcium; 0.03 g omega-3 fats; 495 IU vitamin A; 8 mg vitamin C; 0.3 mg vitamin E; 3 mg iron; 3 mg zinc

ROASTED CORN, BLACK BEAN, AND TOMATO SALAD

2 ears corn

½ large sweet onion, sliced (about 1 cup)

2 teaspoons extra virgin olive oil

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 10.5-ounce can black beans, drained and rinsed

1 large tomato (12 ounces), diced

1 lime, juiced (3 tablespoons)

2 teaspoons adobo sauce from canned chipotle in adobo

2 tablespoons chopped fresh cilantro

Preheat the oven to 425°F. Cut the kernels off the ears of corn and toss with the onion, oil, ½ teaspoon of the salt, and the pepper. Roast in the oven until tender and lightly browned, about 15 minutes. Meanwhile, in a large bowl combine the beans, tomato, 2 tablespoons of the lime juice, the adobo sauce, and the remaining ½ teaspoon salt. When the
corn is roasted, sprinkle with the remaining 1 tablespoon lime juice as soon as it comes out of the oven and add to the bean and tomato mixture. Stir in the cilantro.

Yield:
4 servings (1¼ cups each)

Per serving:
157 calories; 7 g protein; 28 g carbohydrates; 8 g fiber; 6 g sugars; 3.4 g fat; 0.5 g saturated fat; 0 trans fat; 0 cholesterol; 665 mg sodium; 47 mg calcium; 0.1 g omega-3 fats; 874 IU vitamin A; 21 mg vitamin C; 1 mg vitamin E; 2 mg iron; 1 mg zinc

ROASTED VEGETABLE PITA PIZZA WITH HERBED GOAT CHEESE MEDALLIONS

4 ounces herbed goat cheese

4 portobello mushroom caps, cleaned

1 small red onion, cut into ½-inch-thick rings

2 medium tomatoes, sliced ½ inch thick

1 tablespoon extra virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

4 whole wheat pitas

Preheat the oven to 400°F. Place the goat cheese in the freezer while you prepare the vegetables, about 20 minutes, for easier slicing. Place the mushroom caps, onion rings, and sliced tomatoes on a baking sheet in a single layer. Drizzle with the oil and season with the salt and pepper. Roast until tender, about 15 minutes. Remove from the oven, but leave the oven on. Remove the goat cheese from the freezer and cut into thin slices. Top each pita equally with the roasted vegetables and goat cheese slices and return to the oven until the cheese is warmed and softened, 3 minutes.

Yield:
4 servings (1 pizza each)

Per serving:
325 calories; 14 g protein; 44 g carbohydrates; 7.2 g fiber; 5 g sugars; 11 g fat; 5 g saturated fat; 0 trans fat; 13 mg cholesterol; 575 mg sodium; 68 mg calcium; 0.1 g omega-3 fats; 914 IU vitamin A; 12 mg vitamin C; 1.3 mg vitamin E; 3.2 mg iron; 2 mg zinc

SALMON CAESAR SALAD WITH TOMATOES AND CREAMY YOGURT DRESSING

Dressing

¼ cup low-fat plain yogurt

1 clove garlic, finely chopped

2 teaspoons fresh lemon juice

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Salad

1 tablespoon extra virgin olive oil

4 6-ounce wild salmon fillets

8 cups baby spinach

1
cups grape tomatoes

¼ cup coarsely grated Parmesan cheese

In a small bowl, mix together the yogurt, garlic, lemon juice, salt, and pepper. Set aside. Heat the olive oil in a medium nonstick skillet over medium-high heat. Add the salmon fillets, skin side up, and cook until well browned and cooked about halfway through, 5 minutes. Flip and cook until opaque throughout, 8–10 minutes. Remove from the heat and let cool slightly. In a large bowl, combine the baby spinach, grape tomatoes, and half of the dressing. Toss well and divide among 4 plates. Top each with a piece of salmon, drizzle with the remaining dressing, and sprinkle with Parmesan cheese.

Yield:
4 servings (1 salmon filet and generous 1½ cups dressed salad each)

Per serving:
339 calories; 43 g protein; 5.5 g carbohydrates; 2 g fiber; 2.7 g sugars; 15 g fat; 3 g saturated fat; 0 trans fat; 113 mg cholesterol; 452 mg sodium; 160 mg calcium; 3.4 g omega-3 fats; 4,824 IU vitamin A; 21 mg vitamin C; 3.3 mg vitamin E; 3.1 mg iron; 2 mg zinc

SPICY CARROT AND SWEET POTATO SOUP

1 tablespoon extra virgin olive oil

2 cups chopped onion

2 tablespoons chopped garlic

2 tablespoons chopped fresh ginger

2 cinnamon sticks

2 teaspoons cumin seeds, crushed

2 teaspoons coriander seeds, crushed

¼ teaspoon hot red pepper flakes

1 pound carrots, peeled and chopped

2 pounds sweet potatoes, peeled and chopped

2 14.5-ounce cans fat-free chicken broth

3 cups water

3 tablespoons peanut butter

¼ teaspoon kosher salt

cup chopped fresh cilantro for garnish

In a medium saucepan, heat the olive oil over medium heat and add the onion, garlic, ginger, cinnamon, cumin, coriander, and hot red pepper. Sauté until tender, about 5 minutes, and add the carrots and sweet potatoes. Cook for 5 minutes and add the broth and water. Bring to a simmer and cook until the vegetables are tender, about 25 minutes. Remove from the heat, remove the cinnamon sticks, and, using a hand blender, blend until slightly chunky. Stir in the peanut butter and season with salt. Garnish each bowl with chopped cilantro.

Yield:
4 servings (2 cups each)

Per serving:
331 calories; 9 g protein; 54 g carbohydrates; 10 g fiber; 19.5 g sugars; 10.5 g fat; 1.9 g saturated fat; 0 trans fat; 0 cholesterol; 750 mg sodium; 130 mg calcium; 0.04 g omega-3 fats; 44,855 IU vitamin A; 37 mg vitamin C; 4 mg vitamin E; 3 mg iron; 1.2 mg zinc

SPRING PEA AND SPINACH SOUP WITH CRAB

1 tablespoon extra virgin olive oil

1 onion, chopped

2 cloves garlic, sliced

3 cups fresh or frozen peas

1 14.5-ounce can low-sodium chicken broth

1½ cups water

3 cups baby spinach

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 cup lump crabmeat, picked over carefully for shells and cartilage

2 teaspoons fresh lemon juice

1 tablespoon finely chopped fresh chives

Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and sauté until the onion is tender and translucent, 5 minutes. Add the peas and sauté for another 2 minutes. Add the broth and water, bring to a simmer, and cook until the peas are tender, 8–10 minutes. Stir in the baby spinach and cook until wilted, 2 minutes. Remove from the heat, puree, and season with ¼ teaspoon of the salt and the pepper. In a small bowl, mix the crabmeat with the remaining ¼ teaspoon salt, the lemon juice, and the chives. Divide the soup among four bowls and top evenly with the crabmeat.

Yield:
4 servings (about 1½ cups soup and ¼ cup crab each)

Per serving:
188 calories; 15 g protein; 22 g carbohydrates; 7 g fiber; 8 g sugars; 5 g fat; 0.8 g saturated fat; 0 trans fat; 29 mg cholesterol; 373 mg sodium; 93 mg calcium; 0.2 g omega-3 fats; 2,505 IU vitamin A; 26 mg vitamin C; 1.5 mg vitamin E; 2.7 mg iron; 3 mg zinc

SWEET AND SPICY CRAB AND KIWI SALAD

8 ounces lump crabmeat, picked over carefully for shells

2 tablespoons fresh lime juice

¼ cup sweet chile sauce

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1½ cups chopped, peeled kiwi

½ cup finely chopped celery

cup finely chopped red bell pepper