Food Cures (35 page)

A large bed of spinach leaves topped with ½ cup sliced beets, ½ cup sugar snap peas, 2 ounces goat cheese (preferably reduced-fat), and 2 tablespoons chopped walnuts. Toss with 2 teaspoons olive oil and unlimited vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie dressing).

460 calories, 27 g carbohydrate

Exchanges: 2 medium-fat meats, 5 vegetables, 4 fats

Sauté ½ cup sliced mushrooms and ½ cup sliced onion in heated pan coated with nonstick cooking spray until soft. Beat 1 whole egg with 3 egg whites, pour over sautéed vegetables, and season with preferred herbs. When bottom is cooked, gently flip over and add 1 ounce reduced-fat or fat-free cheese. Fold omelet over and continue cooking until egg mixture firms and cheese melts. Enjoy with 2 thin slices avocado plus ½ medium baked sweet or white potato topped with 2 tablespoons fat-free or reduced-fat sour cream.

420 calories and 33 g carbohydrate

Exchanges: 1 medium-fat meat, 1 lean meat, 21/3 very lean meats, 1 starch, 2 vegetables, 2 fats

½ cantaloupe filled with 1 cup fat-free or 1% reduced-fat cottage cheese and topped with 1 tablespoon slivered almonds (or sunflower seeds).

402 calories, 33 g carbohydrate

Exchanges: 4 very lean meats, 1 fruit, 1 fat

5 ounces grilled chicken mixed with unlimited chopped onion and red, yellow, and green peppers sautéed in nonstick cooking spray or 1 teaspoon olive or canola oil. Wrap in 1 whole wheat spinach or tomato tortilla (100 calories or less). Enjoy with 3 thin slices avocado and unlimited sliced cucumber.

431 calories, 40 g carbohydrate

Exchanges: 5 very lean meats, 1 starch, 4 vegetables, 2 fats

Veggie Tuna Salad, served on a bed of romaine or spinach leaves. Enjoy with mini whole wheat pita bread (70 calories or less) and 1 cup baby carrots with 2 tablespoons low-calorie vinaigrette dressing.

404 calories, 37 g carbohydrate

Exchanges: 6 very lean meat, 6 vegetabless, 3 fats

5 ounces grilled or baked fish (Easy! 3-Step Microwave Salmon, Chapter 14, or any grilled fish). Serve with 1 cup steamed green beans and ½ baked potato topped with 2 tablespoons reduced-fat or fat-free sour cream.

475 calories, 31 g carbohydrate

Exchanges: 5 lean meats, 1 starch, 2 vegetables, 1 fat

Choose one of the following 4-ounce protein options: sardines (with bones), canned light tuna in water, wild salmon (with bones), chicken breast, turkey breast, ham, shrimp, lean roast beef, tofu, or fish. Place on large bed of leafy greens (i.e., lettuce, spinach, collard greens, endive) mixed with ½ chopped pepper (red, yellow, or 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), 5 sliced olives, and ¼ chopped avocado. Toss with 2 teaspoons olive oil and 2 tablespoons vinegar or fresh lemon juice (or 2 to 4 tablespoons low-calorie dressing).

468 calories, 38 g carbohydrate

Exchanges: 4 very lean meats, 5 vegetables, 4 fats

1 serving Turkey Meatballs in Red Pepper-Tomato Sauce. Enjoy with side salad of 2 cups chopped romaine lettuce, ½ chopped pepper, ¼ sliced onion, ½ cup sliced mushrooms, and ½ chopped cucumber, tossed with 2 teaspoons olive oil and 2 tablespoons vinegar (or 2 to 4 tablespoons low-calorie dressing).

553 calories, 42 g carbohydrate

Exchanges: 4 lean meats, 1 starch, 6 vegetables, 3 fats

1 serving Pesto Salmon with Roasted Artichoke Hearts or 5 ounces any grilled, baked, poached, or broiled fish with 1 cup steamed vegetables. Serve with ½ medium baked sweet potato topped with 1 tablespoon reduced-fat, soft tub trans fat-free margarine.

550 calories, 39 g carbohydrate

Exchanges: 5 lean meats, 1 starch, 2 vegetables, 2 fats

5 ounces grilled sirloin steak (trimmed of all fat) with optional 2 tablespoons steak sauce or ketchup. Enjoy with mozzarella and tomato salad: slice ½ red tomato and 1 ounce reduced-fat mozzarella cheese, line alternate slices of tomato and mozzarella on plate and drizzle with 2 tablespoon low-calorie balsamic vinaigrette. Serve with 12 steamed or grilled asparagus spears.

550 calories, 39 g carbohydrate

Exchanges: 1 medium-fat meat, 5 lean meats, 2 vegetables, 2 fats

5 ounces grilled, baked, or broiled lean pork tenderloin. 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 low-calorie salad dressing).

510 calories, 27 g carbohydrate

Exchanges: 5 lean meats, 1 very lean meat, 6 vegetables, 1 to 2 fats

1 serving Orange Pepper Beef Stir-Fry. Enjoy with 1 sliced cucumber.

519 calories, 38 g carbohydrate

Exchanges: 4 lean meats, 1 starch, 4 vegetables, 1½ fats

1 serving Chopped Chicken Salad with Apples and Walnuts.

500 calories, 45 g carbohydrate

Exchanges: 4 very lean meats, 2 starch, 1 vegetable, ½ fruit, 3 fats

3 servings Turkey Tacos with optional salsa and hot sauce.

513 calories, 30 g carbohydrate

Exchanges: 9 very lean meats, 2 starch, 1 vegetable, 1½ fats

1 serving Sweet and Sour Tofu-Veggie Stir-Fry. Serve with 1 cup boiled edamame (soybeans in the pod)—go light on salt or use salt substitute instead.

526 calories, 42 g carbohydrate

Exchanges: 1 medium-fat meat, 3 lean meats, 2 starch, 2 vegetables, 1 fat

1 (5-ounce) lean hamburger (or turkey or veggie burger) topped with 1 ounce melted reduced-fat Cheddar cheese, sliced tomato, onion, and optional 2 tablespoons ketchup (no bun). Serve on a bed of unlimited leafy greens tossed with 2 tablespoons low-calorie salad dressing. Enjoy with ½ medium plain baked potato topped with 1 tablespoon reduced-fat soft tub, trans fat-free margarine spread. (For the potato, you may substitute ½ hamburger bun, preferably whole wheat.)

520 calories, 42 g carbohydrate

Exchanges: 6 lean meats, 1 starch, 2 vegetables, 3 fats

5 ounces chicken breast, grilled or pan-fried with 2 teaspoons canola or sesame oil, with satay dipping sauce (1 level tablespoon creamy smooth peanut butter mixed with 1 tablespoon reduced-sodium soy sauce and 1 teaspoon minced garlic). Serve with 1 cup steamed broccoli and ½ cup cooked brown rice.

502 calories, 38 g carbohydrate

Exchanges: 5 very lean meats, 1 starch, 2 vegetables, 4 fats

5 large (3 ounces) shrimp with 1 tablespoon cocktail sauce. Serve with 5 ounces fish fillet (wild salmon, flounder, sole, tilapia, or trout), grilled with 1 teaspoon olive oil and preferred seasonings. Enjoy with 1 cup steamed Brussels sprouts and ½ cup cooked brown rice tossed with 1 tablespoon toasted, slivered almonds.

531 calories, 40 g carbohydrate

Exchanges: 8 very lean meats (if you choose salmon, 3 very lean meats and 5 lean meats), 1 starch, 2 vegetables, 2 fats

1 serving Hearty Turkey Meat Loaf. Enjoy with 1 serving Cauliflower Mashed “Potatoes” or 1 cup steamed cauliflower topped with 1 to 2 tablespoons Parmesan or Romano cheese). Serve with 1 cup steamed green beans (or asparagus or broccoli) tossed with 1 tablespoon reduced-fat, soft tub trans fat-free margarine spread and 2 tablespoons toasted, slivered almonds.

500 calories, 42 g carbohydrate

Exchanges: 1 lean meat, 4 very lean meats, 1 starch, 5 vegetables, 3 fats

If a sugar-free food contains less than 20 calories or less than 5 grams of carbs per serving, it is a free food. Such foods should be limited to three per day and MUST be spread out throughout the day.