The Beauty Diet (54 page)

Yield:
4 servings (2 generous cups each)

Per serving:
338 calories; 28 g protein; 36 g carbohydrates; 9 g fiber; 5 g sugars; 10.5 g fat; 1.4 g saturated fat; 0 trans fat; 47 mg cholesterol; 713 mg sodium; 150 mg calcium; 0.1 g omega-3 fats; 1,645 IU vitamin A; 28 mg vitamin C; 2 mg vitamin E; 5 mg iron; 3 mg zinc

BAKED CRAB CAKE PITA SANDWICHES WITH SPICY YOGURT SAUCE

Crab Cakes

½ pound lump crabmeat, picked over for shells

1 egg

1 tablespoon Dijon mustard

½ teaspoon hot sauce, such as Frank's RedHot sauce

2 teaspoons fresh lemon juice

2 tablespoons chopped fresh parsley leaves

2 tablespoons chopped scallion

½ cup panko, plus
cup for dredging

¼ teaspoon kosher salt

½ teaspoon freshly ground black pepper

Spicy Yogurt Sauce

¼ cup low-fat plain yogurt

1 teaspoon fresh lemon juice

½ teaspoon hot sauce, such as Frank's RedHot sauce

1 tablespoon chopped fresh parsley

Sandwiches

4 romaine leaves, chopped coarse

2 medium tomatoes, sliced ¼ inch thick

4 whole wheat pita pockets

Preheat the oven to 450° and line a baking sheet with aluminum foil. In a medium bowl, combine the crab, egg, mustard, hot sauce, lemon juice, parsley, scallion, ½ cup panko, ¼ teaspoon salt, and ½ teaspoon freshly ground black pepper. Form into 4 equal patties and coat in the
cup panko on both sides. Place on the prepared baking sheet and bake for 15–20 minutes or until heated through and lightly browned. Let cool slightly.

Meanwhile, in a small bowl, combine all the ingredients for the spicy yogurt sauce. To assemble, divide chopped lettuce and sliced tomato equally among the pita pockets. Top with 1 crab cake and a heaping tablespoon yogurt sauce.

Yield:
4 servings (1 sandwich each)

Per serving:
324 calories; 23 g protein; 50 g carbohydrates; 7 g fiber; 4 g sugars; 5 g fat; 1 g saturated fat; 0 trans fat; 110 mg cholesterol; 836 mg sodium; 126 mg calcium; 0.3 g omega-3 fats; 1,568 IU vitamin A; 20 mg vitamin C; 2 mg vitamin E; 3.5 mg iron; 4 mg zinc

CALIFORNIA TURKEY BURGER WITH CREAMY AVOCADO YOGURT SPREAD

1 pound ground turkey

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ teaspoon chili powder

2 tablespoons barbecue sauce

1 ripe avocado

2 tablespoons low-fat plain yogurt

4 whole wheat hamburger buns

4 romaine lettuce leaves

¼ cup thinly sliced red onion

Preheat the broiler and line a baking sheet with aluminum foil. Gently mix the ground turkey, ¼ teaspoon of the salt, the pepper, and the chili powder in a medium bowl until well combined and divide into four equal patties. Place on the prepared baking sheet and brush with barbecue sauce. Place under the broiler and cook for 5–7 minutes on each side or until just cooked through. Meanwhile, peel, pit, and mash the avocado with the yogurt and the remaining ¼ teaspoon salt. Assemble the burgers by lightly toasting the buns and place the lettuce and onion on the bottom bun, top with 1 burger patty, avocado spread, and the top bun.

Yield:
4 servings (1 burger each)

Per serving:
398 calories; 27 g protein; 30 g carbohydrates; 7 g fiber; 7 g sugars; 19 g fat; 4 g saturated fat; 0 trans fat; 82 mg cholesterol; 632 mg sodium; 93 mg calcium; 0.3 g omega-3 fats; 715 IU vitamin A; 7 mg vitamin C; 2 mg vitamin E; 3 mg iron; 3.6 mg zinc

CHICKEN, ARTICHOKE, CHERRY TOMATO, AND MOZZARELLA PASTA TOSS

8 ounces dried penne pasta

Nonstick cooking spray

1 pound boneless, skinless chicken breasts

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

¼ teaspoon hot red pepper flakes

1 cup grape tomatoes, halved

1 6-ounce jar marinated artichoke hearts, drained well

4 ounces fresh mozzarella cheese, cubed

1 tablespoon white wine vinegar

2 tablespoons chopped fresh chives

Preheat the broiler. Bring a large pot of water to a boil and cook the pasta according to the package directions; drain well and keep warm. Meanwhile, spray a foil-lined baking sheet with nonstick cooking spray and lay the chicken on top. Season with ¼ teaspoon of the salt, the pepper, and the hot red pepper flakes. Broil until just cooked through, 8–10 minutes. Let cool slightly, dice, and combine in a large bowl with the cooked pasta, tomatoes, artichoke hearts, mozzarella, remaining ¼ teaspoon salt, vinegar, and chives.

Yield:
4 servings (about 2 cups each)

Per serving:
441 calories; 36.5 g protein; 48 g carbohydrates; 4 g fiber; 3 g sugars; 12 g fat; 4.6 g saturated fat; 0 trans fat; 85 mg cholesterol; 402 mg sodium; 143 mg calcium; 0.1 g omega-3 fats; 640 IU vitamin A; 9 mg vitamin C; 0.5 mg vitamin E; 3.2 mg iron; 2 mg zinc

CHICKEN TORTILLA SOUP WITH SPINACH

1 tablespoon extra virgin olive oil

1 cup chopped onion

1 jalapeño chile, seeded and minced

1 teaspoon cumin seeds

1 14.5-ounce can low-sodium chicken broth

1 cup water

1 pound boneless, skinless chicken breast

1 14.5-ounce can white hominy, drained

2 cups baby spinach

1 to 2 tablespoons fresh lime juice, to taste

2 tablespoons chopped fresh cilantro

2 cups crushed baked tortilla chips for garnish

Heat the olive oil in a large saucepan over medium-high heat. Add the onion, jalapeño, and cumin and sauté until the onion is tender, 3–5 minutes. Add the chicken broth and water and bring to a simmer. Add the chicken and simmer until just cooked through, 10 minutes. Remove the chicken and cool slightly; shred. Meanwhile, add the hominy and baby spinach and cook until the hominy is warmed through and the spinach is wilted. Add the shredded chicken back to the pot and season with lime juice and cilantro. Garnish each bowl with ½ cup of the tortilla chips.

Yield:
4 servings (1¼ cups soup and ½ cup tortilla chips each)

Per serving:
387 calories; 33 g protein; 38 g carbohydrates; 4.5 g fiber; 3 g sugars; 11 g fat; 2 g saturated fat; 0 trans fat; 66 mg cholesterol; 563 mg sodium; 101 mg calcium; 0.1 g omega-3 fats; 1,295 IU vitamin A; 12 mg vitamin C; 2 mg vitamin E; 3 mg iron; 2.2 mg zinc

CURRY CHICKEN SALAD OVER BABY SPINACH

1½ pounds thinly sliced boneless, skinless chicken breast

½ cup plus 2 tablespoons nonfat plain yogurt

1¼ teaspoons curry powder

1 teaspoon salt

¼ teaspoon cayenne

¼ cup white wine vinegar

cup finely diced apple

cup finely diced celery

½ cup finely diced sweet onion

8 cups baby spinach

Place the oven rack about 6 inches from the broiler and preheat the broiler. Line a baking sheet with aluminum foil and set aside. In a small bowl, combine the chicken, 2 tablespoons of the yogurt, ½ teaspoon of the curry powder, ½ teaspoon of the salt, the cayenne, and 2 tablespoons of the white wine vinegar. Marinate at room temperature for 10 minutes. Lay on the prepared baking sheet in a single layer and place under the broiler for about 4 minutes per side or until just cooked through. Let cool slightly and then dice. Combine the cooked chicken with the apple, celery, and onion. In a small bowl, stir together the remaining ½ cup yogurt, ¾ teaspoon curry powder, ½ teaspoon salt, and 2 tablespoons white wine vinegar. Pour the dressing over the chicken mixture, toss well, and serve over baby spinach.

Yield:
4 servings (1 cup chicken salad and 2 cups spinach each)

Per serving:
230 calories; 38 g protein; 10 g carbohydrates; 2 g fiber; 5 g sugars; 4 g fat; 1 g saturated fat; 0 trans fat; 95 mg cholesterol; 740 mg sodium; 127 mg calcium; 0.1 g omega-3 fats; 4,880 IU vitamin A; 18 mg vitamin C; 2 mg vitamin E; 3 mg iron; 1.5 mg zinc

FIRE-ROASTED TOMATO SOUP

1½ pounds plum tomatoes

1 small onion, peeled and cut into 6 wedges

2 cloves garlic

1 tablespoon extra virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 teaspoons thyme leaves

1 14.5-ounce can vegetable broth

Preheat the broiler. Core and halve the tomatoes and place in a bowl with the onion and garlic. Toss with the oil, salt, and pepper. Place on a baking sheet and broil until softened and charred, 12–15 minutes. Let cool slightly; then place in a blender with the thyme leaves and puree until slightly chunky. Pour into a saucepan, add the broth, and bring to a boil. Simmer until thickened, 25 minutes.

Yield:
4 servings (about 1¼ cups each)

Per serving:
80 calories; 2 g protein; 11 g carbohydrates; 3 g fiber; 6 g sugars; 4 g fat; 0.5 g saturated fat; 0 trans fat; 0 cholesterol; 190 mg sodium; 35 mg calcium; 0.03 g omega-3 fats; 1,309 IU vitamin A; 23 mg vitamin C; 1.3 mg vitamin E; 1 mg iron; 0.3 mg zinc

FRESH AND FRUITY SHRIMP SALAD WITH YOGURT DRESSING

1 lemon

½ teaspoon kosher salt

1 pound peeled and deveined jumbo shrimp (21–25 count)

1 cup diced mango

1 cup sliced strawberries

1 cup sliced seedless cucumber

8 cups mesclun greens

¼ cup low-fat plain yogurt

1 tablespoon apple cider vinegar

1 tablespoon minced shallot

2 teaspoons poppy seeds

Bring a large pot of water to a boil. Halve the lemon, squeeze the juice into the water, and add the whole lemon halves and ¼ teaspoon of the salt. Add the shrimp and simmer until just cooked through, 5 minutes. Drain well, cool, and set aside. In a large bowl, combine the mango, strawberries, cucumber, and greens. Add the shrimp. In a small bowl, stir together the yogurt, vinegar, shallot, poppy seeds, and remaining ¼ teaspoon salt. Pour over the salad and toss well.

Yield:
4 servings (about 2 cups each)