Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (5 page)

Calories: 81/serving

Fat: 1.7g /serving

Dietary Fiber: 0.8g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 12 people

Ingredients

• 9 ounces fettuccine
  
• 1 medium fennel bulb
  
• 1 tablespoon olive oil
  
• 1/2 pound fresh asparagus
  
• 3 medium tomatoes
  
• 2 tablespoon grated Parmesan cheese
  

Directions

1. In a large saucepan, add salted water and pasta then boil it for 10 minutes.
   
2. In a skillet, cook fennel and asparagus in olive oil for 2 minutes then add the drained pasta.
   
3. Cook the pasta for 2 minutes before adding the prosciutto.
   
4. Transfer the Prosciutto Linguini Pasta to a plate and sprinkle Parmesan cheese on top.
   

Calories: 177/serving

Fat: 8.5g /serving

Dietary Fiber: 1.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 6 people

Ingredients

• 4 cups spinach leaves
  
• 6 ounces ziti pasta
  
• 1/2 teaspoon dried tarragon
  
• 8 ounces fresh Italian green beans
  
• 1/2 cup crumbled Gorgonzola cheese
  
• 1/3 cup Italian dressing (fat-free)
  
• 1/2 teaspoon ground black pepper
  
• 1 cup red cabbage
  

Directions

1. Add water, beans and ziti pasta in a large saucepan and boil for 10 minutes.
   
2. Rinse the pasta and Italian green beans under running water, drain then aside.
   
3. In a large bowl, transfer the ziti pasta, Italian green beans, tarragon and radicchio and top it with gorgonzola cheese.
   
4. Serve the Green Beans, Red Cabbage and Cheesy Gorgonzola Ziti on a bed of torn spinach and enjoy!
   

Calories: 208/serving

Fat: 10g /serving

Dietary Fiber: 1.4g /serving

Carbohydrates: 7.2g/ serving

Recipe Serves: 6 people

Ingredients

• 2 pinches red pepper
  
• 2 teaspoons ginger
  
• 1 pound packed spaghetti
  
• 2 tablespoons light brown sugar
  
• 1/4 cup unsalted peanuts
  
• 4 tablespoons peanut oil
  
• 4 tablespoons creamy peanut butter
  
• 2 teaspoons sesame oil
  
• 1/4 cup green onion tops
  
• 2 tablespoons soy sauce
  

Directions

1. In a medium-sized soup pot, add water and bring it to a boil for 8 minutes.
   
2. Drain the pasta and transfer it to a large bowl.
   
3. Add peanut out in order for the pasta to not stick with each other.
   
4. In a small mixing bowl, add the ginger, peanut butter, brown sugar, red pepper and sesame oil.
   
5. Pour the half of the sesame oil mixture on the pasta and toss it to evenly coat.
   
6. Cover the pasta bowl with foil and refrigerate for 2 hours.
   
7. Once chilled, serve the Cold Sesame Peanut Spaghetti Salad on a plate and top with chopped nuts and green onions.
   

Calories: 77/serving

Fat: 3.5g /serving

Dietary Fiber: 2.6g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 6 people

Ingredients

• 2 cups spinach
  
• 1/4 cup part-skim ricotta
  
• 1/3 cup prepared tomato sauce
  
• 1/2 teaspoon crushed red chili flakes
  
• 1 Italian chicken sausage
  
• 1/2 cup cooked whole-wheat spaghetti
  

Directions

1. In a medium-sized pot, boil water and place the whole-wheat pasta.
   
2. As soon as the pasta turns al dente, drain and transfer to a colander.
   
3. In a bowl, combine the ricotta, chili flakes and tomato sauce.
   
4. Place the paste in the bowl and gently toss to coat sauce.
   
5. Serve the pasta on a plate; add crumbled chicken sausage and spinach on top.
   

For lunch, you don’t have to eat a bagel every time. You can also include salads to have a balanced meal, some natural sugars, and carbohydrates to keep you going until the afternoon. You can give a new personality to plain soup by adding fish meat and shrimps. They contain iron, protein and other nutrients and minerals that will help keep your body functioning the way it should.

Calories: 55/serving

Fat: 0.1g /serving

Dietary Fiber: 1.8g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 4 people

Ingredients

• 1/4 cup fresh blueberries
  
• 1 tablespoon thinly sliced mint (fresh)
  
• 1 grapefruit
  
• 1 tablespoon raw honey
  
• 1 blood orange
  
• Kosher salt (pinch)
  
• 1/4 cup water
  
• 1/2 teaspoon vanilla extract
  
• Crumbled goat cheese (optional)
  

Directions

1. Peel and cut the blood orange and grapefruit segments into three parts.
   
2. Combine blueberries and thinly sliced mint.
   
3. In a small saucepan, add the honey, vanilla, water and salt to a boil.
   
4. Constantly whisk the mixture until the syrup thickens.
   
5. Place the mint, citrus, and berries in a bowl.
   
6. Top with honey, syrup and crumbled goat cheese if you wish.
   

Calories: 39/serving

Fat: 3.6g /serving

Dietary Fiber: 0.9g /serving

Carbohydrates: 1.9g/ serving

Recipe Serves: 4 people

Ingredients

• 6 ounces red kale
  
• 1/2 cup of chopped mint (fresh)
  
• 1 tablespoon olive oil
  
• 1 cup of sliced black grapes
  
• 1/2 tablespoon of balsamic vinegar (aged)
  
• 1 shaved carrot
  
• 6 pieces of plums
  
• 1 cup of sliced cucumber
  
• 1/2 teaspoon salt
  

Directions

1. Half all six plums and take their seeds out.
   
2. Mix the shaved carrots, grapes, cucumbers and mint in a bowl.
   
3. Add the pre-dried kale and chop the leaves into bite size pieces before adding olive oil and salt.
   
4. Combine the plum mixture with the kale and salt then pour in balsamic vinegar.
   
5. Enjoy with a glass of water or your favorite fresh juice.
   

Calories: 60/serving

Fat: 6.8g /serving

Dietary Fiber: 2.5g /serving

Carbohydrates: 0.1g/ serving

Recipe Serves: 4 people

Ingredients

• 1/4 cup fresh cilantro
  
• 1 cup smoked turkey
  
• Lime Vinaigrette
  
• 4 cups salad greens
  
• 2 medium mangoes
  

Directions

1. On a chopping board, peel and slice the ripe mangoes by about 1/8 of an inch.
   
2. Prepare a bowl and add chopped turkey, cilantro; toss in the arugula.
   
3. Serve on a plate and drizzle lime vinaigrette on top.
   

Ingredients for the Lime Vinaigrette

• 1/4 teaspoon grated fresh ginger
  
• 2 tablespoons water
  
• 2 tablespoons lime juice
  
• 2 tablespoons peanut oil
  
• ¼ teaspoon Lime peel (shredded finely)
  
• Roasted peanut oil (to taste)
  

Directions for the Lime Vinaigrette

1. In a glass jar container, mix all the ingredients together, cover the container and vigorously shake to incorporate all the flavors.
   
2. Serve on a small dish as dressing for the salad.
   

Calories: 120/serving

Fat: 9.3g /serving

Dietary Fiber: 0.7g /serving

Carbohydrates: 8.2g/ serving

Recipe Serves: 6 people

Ingredients

• 1/2 teaspoon dried thyme
  
• 4 pieces chicken breast halves
  
• 1/4 cup cider vinegar
  
• 1/2 teaspoon cayenne pepper
  
• 1 and 1/4 teaspoons onion powder
  
• 2 teaspoons sugar
  
• 1 tablespoon water
  
• 4 tablespoon salad oil
  
• 1 medium carrot
  
• 1/4 teaspoon dry mustard
  
• 1 small red sweet pepper
  
• 1/2 teaspoon black pepper
  
• 1/4 teaspoon garlic powder
  
• 1 green onion
  
• 6 cups mixed salad greens
  

Directions

1. Set your grill temperature to 170 degrees F.
   
2. Combine the onion powder, salad oil, cayenne pepper and pepper.
   
3. Brush the oil mixture on the chicken and grill for 15 minutes until cooked through.
   
4. When the chicken is done, combine the mixed salad greens, green onion, red sweet pepper, and carrots in a large salad bowl.
   
5. Add the chicken and pour the dressing before serving.
   

Ingredients for the Dressing

• 1 tablespoon Salad oil
  
• 1 teaspoon Onion powder
  
• 1 teaspoon Brown sugar
  
• 1 teaspoon Cider vinegar
  
• 1 tablespoon water
  
• 1 teaspoon mustard
  
• 1 teaspoon thyme
  
• 1 teaspoon garlic powder
  
• ½ teaspoon cayenne pepper
  

Directions for the Dressing

1. In a glass jar, combine the salad oil, cider vinegar, mustard, sugar, water, thyme, onion powder, garlic powder and cayenne pepper.
   
2. Shake the ingredients for the dressing and drizzle on the Cajun-Grilled Chicken with Mix Greens Salad
   

Calories: 113/serving

Fat: 5.0g /serving

Dietary Fiber: 1.1g /serving

Carbohydrates: 8.2g/ serving

Recipe Serves: 2 people

Ingredients

• 2 tablespoons balsamic vinegar
  
• 1 and 1/2 teaspoon olive oil
  
• 1 cup shredded red cabbage
  
• 1 tablespoon pine nuts
  
• 3 ounces firm tofu
  
• 1 cup chopped raw spinach
  
• 1 ounce soft goat cheese
  
• 1/2 cup canned mandarin oranges
  

Directions

1. In a large bowl, add the red cabbage, pine nuts, tofu and the rest of the ingredients.
   
2. Gently combine and serve on a plate.
   
3. Top with pine nuts and a few pieces of raw spinach.
   

Calories: 117/serving

Fat: 6.3g /serving

Dietary Fiber: 0.6g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 4 people

Ingredients

• 6 cups mixed salad greens
  
• 1 tablespoon olive oil (extra-virgin)
  
• 1 small shallot
  
• 3 tablespoons bread crumbs
  
• 1 garlic clove
  
• ½ teaspoon salt
  
• 1 tablespoon fresh parsley (chopped)
  
• ¼ teaspoon black pepper
  
• 1 tablespoon lemon juice
  
• 1 teaspoon Dijon mustard
  
• Vegetable cooking spray (for greasing)
  
• 2 tablespoons walnuts (finely ground)
  
• 1 large egg white
  
• 2 ounces soft goat cheese (reduced-fat)
  

Directions

1. To make the dressing, mash the garlic and add with the lemon juice, shallot, parsley, pepper, garlic paste and mustard in a small bowl.
   
2. On wax paper, mix the ground walnuts and breadcrumbs; set aside.
   
3. Beat the egg and mix with the goat cheese then add the walnut mixture.
   
4. Transfer the ingredients on a baking sheet and bake in the oven for about 5 minutes at 400 degrees F.
   
5. Meanwhile, rinse the mixed salad greens and drizzle the mustard-garlic dressing; serve with goat cheese on the side.