Food Cures (10 page)

2 slices reduced-calorie whole wheat bread (45 calories or less per slice), toasted. On 1 slice, layer 1 tablespoon reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey), and 1 ounce fat-free or reduced-fat cheese. Top with sliced tomato, onion, and remaining slice of bread. Enjoy with 1 cup baby carrots.

To add approximately 100 calories: For the reduced-calorie bread, substitute 2 slices regular whole wheat bread, or add a side serving of 6 ounces fat-free flavored yogurt, or 1 apple
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Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken or cooked shrimp, 3 tablespoons grated Parmesan cheese, and optional anchovies (4 fillets). Toss with 4 tablespoons reduced-calorie Caesar dressing (40 calories or less per tablespoon) or 1 to 2 tablespoons regular Caesar dressing.

To add approximately 100 calories: Enjoy with 1 whole wheat pita (70 calories) or add ½ cup croutons to the salad
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½ cantaloupe filled with 1 cup fat-free or 1% reduced-fat cottage cheese, topped with 2 tablespoons slivered almonds (or chopped walnuts or sunflower seeds). For the cottage cheese, you can substitute 1 cup plain or flavored fat-free yogurt (180 calories or less).

To add approximately 100 calories: Add 2 tablespoons chopped nuts or seeds, for a total of 4 tablespoons
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Mash 3 ounces water-packed light tuna (or canned wild salmon or chicken breast) with 2 to 3 teaspoons reduced-fat mayonnaise, minced onion, and freshly ground black pepper. Spread on 2 slices reduced-calorie whole wheat toast (45 calories or less per slice). Top each open slice with thinly sliced tomato and small (¾-ounce) slice fat-free or reduced-fat cheese (any variety, including Cheddar, Swiss, or American). Bake in 350°F oven until cheese melts. Enjoy with crunchy celery and red, yellow, and green pepper sticks.

To add approximately 100 calories: Use the entire 5-ounce can of light tuna in water (or 5 ounces salmon or chicken breast) and add 2 to 4 tablespoons reduced-calorie dressing to your veggies for dipping
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1 (5-ounce) lean turkey burger or veggie burger (250 calories or less) with lettuce, tomato, onion, and 2 tablespoons ketchup. Serve on ½ whole grain bun or in 1 (70-calorie) whole wheat pita pocket. Enjoy with 1 cup steamed vegetables (broccoli, cauliflower, spinach).

To add approximately 100 calories: Enjoy the burger on 1 whole bun, and top the steamed vegetables with 1 tablespoon grated Parmesan cheese (or 2 teaspoons reduced-fat, soft tub, trans fat-free margarine)
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Spread 1 medium whole wheat pita (150 calories or less) with 1/3 cup hummus, then stuff it with shredded lettuce, thin slices tomato, onion, and cucumber. Enjoy with 6 ounces fat-free plain or flavored yogurt (100 calories or less).

To add approximately 100 calories: Add 5 sliced olives to the pita sandwich and enjoy the yogurt with 1 cup fresh berries
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Sauté 1 cup broccoli florets in nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites and pour around broccoli. When bottom is cooked, gently flip. Top with 3 tablespoons shredded fat-free or reduced-fat cheese. Fold omelet over and cook until cheese melts and egg mixture is firm. Season with preferred herbs. Enjoy with mixed green salad tossed with 1 to 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add 1 slice whole grain bread or 70-calorie whole wheat pita bread
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4 ounces sliced turkey breast (or grilled chicken or lean ham), 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices avocado, lettuce, tomato, and onion on 2 slices reduced-calorie whole wheat bread (45 calories or less per slice). Add optional mustard, and 2 teaspoons reduced-fat mayonnaise (or hummus). Enjoy with 1 cup cut-up bell peppers.

To add approximately 100 calories: For the reduced-calorie bread, substitute regular whole wheat bread. Or add 1 apple, 1 pear, or 1 cup berries
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1 cup boiled edamame (soybeans in the pod), lightly sprinkled with salt or salt substitute. Enjoy with 5 ounces canned wild salmon with bones, drained, mashed, and mixed with 1 tablespoon reduced-fat mayonnaise, 1 to 2 teaspoons Dijon mustard, minced onion, and black pepper to taste. Serve on large bed of leafy greens (lettuce, spinach, romaine) tossed with fresh lemon juice or 2 tablespoons reduced-calorie dressing.

To add approximately 100 calories: Add 2 plain rice cakes or 1 small 70-calorie whole wheat pita bread
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Large bed of spinach leaves topped with ½ cup sliced beets, ½ cup sugar snap peas, 2 ounces soft goat cheese (preferably reduced-fat), and 1 tablespoon lightly toasted, chopped walnuts. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add 2 tablespoons lightly toasted, chopped walnuts (or ½ cantaloupe, 1 cup grapes, 1 cup cherries, 1 apple, 1 pear, or 1 cup berries)
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1 medium baked potato topped with 1 cup steamed or boiled chopped broccoli and 1 ounce melted reduced-fat or fat-free cheese (or ½ cup 1% reduced-fat cottage cheese). Serve with 2 tablespoons fat-free or reduced-fat sour cream and optional salsa.

To add approximately 100 calories: Add 1 cup baby carrots and 2 tablespoons reduced-calorie dressing
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5 ounces grilled chicken and unlimited onion and bell peppers sautéed in nonstick cooking spray or 1 teaspoon olive or canola oil. Wrap in a whole wheat, spinach, or tomato tortilla (100 calories or less). Enjoy with 1 cup crunchy baby carrots and unlimited sliced cucumber.

To add approximately 100 calories: Add 1 cup fresh grapes (or 1 cup cherries, 1 small banana, ½ cantaloupe, 1 apple, or 1 pear)
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Choose one 4-ounce serving from the following protein options: canned sardines, canned light tuna in water, canned wild salmon, chicken breast, turkey breast, lean ham, shrimp, lean roast beef, tofu, or a favorite fish. Place on top of a large bed of leafy greens (lettuce, spinach, collard greens, endive) and mix with ½ chopped bell pepper (red, yellow, green), 5 cherry tomatoes, and ¼ cup each sliced mushrooms, chopped cucumbers, sliced beets, chopped red onion, and artichoke hearts. Add 2 tablespoons chickpeas (garbanzo beans) and 5 sliced olives. Toss with 2 teaspoons olive oil and 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add ¼ chopped avocado to the salad; or enjoy with 1 slice whole grain bread or 1 whole wheat pita bread (70 calories), toasted and topped with optional 1 teaspoon reduced-fat, soft tub, trans fat-free margarine
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Veggie Tuna Salad (Chapter 11; if you like, substitute canned chicken breast or wild salmon for the tuna) on a bed of romaine or spinach leaves. Serve with mini whole wheat pita bread (70 calories or less). Enjoy with 1 cup baby carrots with 2 tablespoons reduced-calorie vinaigrette dressing.

To add approximately 100 calories: For the 70-calorie mini pita bread, substitute a regular size version (150 calories or less)
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1 small miso soup with 1 six-piece California roll and side order of steamed vegetables. Serve with optional ginger, wasabi, and reduced-sodium soy sauce.

To add approximately 100 calories: Add 3 additional pieces California roll (½ order)
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5 ounces grilled or baked chicken breast with preferred seasonings (or Rosemary Chicken). Enjoy with 1 cup sautéed spinach (4 cups raw spinach leaves sautéed in 1 teaspoon olive oil, seasoned with minced garlic, and salt and pepper to taste). Serve with a side salad of chopped lettuce, cucumber, carrot, onion, and mushrooms, tossed with 1 tablespoon chopped walnuts, 1 teaspoon olive oil, and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 tablespoons reduced-calorie dressing).

To add approximately 100 calories: Add 3 ounces chicken breast (total 8 ounces)
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5 ounces grilled, baked, or broiled lean pork tenderloin (or grilled chicken breast). Enjoy with 1 serving Cauliflower Mashed “Potatoes”, and a side salad of 2 cups chopped lettuce, ¼ cup each chopped pepper, onion, cucumber, mushrooms, and grated or chopped carrots. Toss with 1 to 2 teaspoons olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons reduced-calorie salad dressing).

To add approximately 100 calories: Add 2 ounces of pork tenderloin (total 7 ounces)
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5 ounces turkey burger (or lean hamburger or veggie burger; 250 calories or less), topped with sliced tomato, onion, 1 ounce reduced-fat Cheddar cheese and optional 2 tablespoons ketchup or salsa. Serve with unlimited leafy greens tossed with 2 to 4 tablespoons reduced-calorie vinaigrette (or 1 teaspoon olive oil and unlimited vinegar or fresh lemon juice).

To add approximately 100 calories: Add ¼ avocado, thinly sliced (or 2 heaping tablespoons guacamole)
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5 ounces grilled sirloin steak (trimmed of all fat) with optional 2 tablespoons steak sauce or ketchup. Enjoy with mozzarella and tomato salad (½ sliced red tomato and 1 ounce reduced-fat mozzarella cheese; line alternate slices of tomato and cheese on plate, and drizzle with 2 tablespoon reduced-calorie balsamic vinaigrette). Serve with 12 steamed or grilled asparagus spears.

To add approximately 100 calories: Add 2 ounces steak (total of 7 ounces)
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Mix 1 tablespoon reduced-sodium soy sauce and 1 tablespoon honey. Drizzle over 1 (6-ounce) wild salmon fillet and grill or broil 10 to 15 minutes, basting every few minutes. Serve over a large mound of baby arugula leaves tossed with 1 tablespoon lightly toasted, slivered almonds and 2 tablespoons reduced-calorie dressing. Enjoy with 1 cup steamed broccoli. For the salmon, you may substitute any preferred grilled or baked fish.

To add approximately 100 calories: Add 2 ounces salmon or other fish (8 ounces total)
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