The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (82 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
Slice the chicken breasts on an angle. Squeeze the roasted garlic out of the skin and divide it evenly on top of the 4 servings of chicken. Arrange the asparagus over the greens.
Nutritional analysis per serving (one 4-ounce chicken breast, about 5 spears asparagus, and ½ cup greens):
calories 290, fat 16 g, saturated fat 3 g, cholesterol 65 mg, fiber 4 g, protein 28 g, carbohydrate 10 g, sodium 301 mg
AKED
C
OD WITH
O
LIVE AND
C
APER
P
ESTO
Serves: 4 Prep time: 15 minutes Cook time: 20 minutes
1 cup pitted Kalamata olives
¼ cup capers, drained
1 tablespoon lemon zest, plus juice of 1 lemon
1 cup roughly chopped fresh parsley
2 cloves garlic
½ cup raw walnuts
¼ cup extra virgin olive oil
4 fillets of cod (4 to 6 ounces each; or fish of your choice)
Preheat the oven to 350°F. In a food processor, combine the olives, capers, lemon zest and juice, parsley, garlic, and walnuts and process for 20 seconds. Drizzle in the olive oil while the motor is running; pulse to combine. Spread about 1 tablespoon of the olive and caper pesto onto each fish fillet. Place the fish in a greased ovenproof dish. Bake for 20 minutes and serve alongside Broccoli Rabe with Garlic and Cherry Tomatoes (see recipe below).
Nutritional analysis per serving (one 4-ounce cod fillet with 1 tablespoon pesto):
calories 390, fat 28 g, saturated fat 3 g, cholesterol 62 mg, fiber 3 g, protein 31 g, carbohydrate 6 g, sodium 647 mg
ROCCOLI
R
ABE WITH
G
ARLIC AND
C
HERRY
T
OMATOES
Serves: 4 Prep time: 5 minutes Cook time: 4 minutes
2 tablespoons extra virgin olive oil
4 cloves garlic, chopped
2 bunches broccoli rabe, trimmed
½ cup water
2 cups cherry tomatoes, halved
salt and freshly ground black pepper, to taste
Heat the olive oil in a large saucepan over medium heat. Add the garlic and sauté for 10 seconds, then add the broccoli rabe and sauté until wilted slightly. Add the water and the cherry tomatoes and cover. Let steam for 3 minutes, or until the broccoli rabe is tender. Season with salt and pepper.
Nutritional analysis per serving (1½ cup):
calories 116, fat 8 g, saturated fat 0 g, cholesterol 0 mg, fiber 4 g, protein 4 g, carbohydrate 10 g, sodium 276 mg
