The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (26 page)

Prep time: 20 minutes • Cook time: 25 minutes

While the ingredient list for this recipe may seem long, it largely features common pantry spices. When combined, these spices make up a version of
ras al-hanut
, an intriguing blend that is widely used on Moroccan-style meats and fish. If you prefer, look for prepared
ras al-hanut
or another Moroccan blend in the spice section of your supermarket. Mixed with a little extra-virgin olive oil, these spices make a wet rub that blackens while cooking, giving the chicken a rich, exotic taste.

Pound chicken breasts between two sheets of waxed paper to ¼ inch thick.

In a small bowl, mix together cumin, ginger, cinnamon, pepper, allspice, salt, and cayenne. Finely grate zest from lemon into spice mixture. Squeeze 1 tablespoon juice from lemon and add to spice mixture. Add 3 teaspoons of the oil to spice mixture and stir to combine. Spread mixture on both sides of chicken breasts.

Heat a large nonstick skillet over medium-high heat. Add chicken, in batches if necessary, and cook, turning, until blackened on the outside and cooked through, 3 to 4 minutes per side. Transfer to a plate and loosely cover with foil to keep warm.

Add remaining 1 teaspoon oil to the skillet and return to medium-high heat. Add reserved onion slices and cook, stirring constantly with a wooden spoon and scraping up any browned bits, 3 minutes. Add squash, olives, and 2 tablespoons water. Season lightly with additional salt and pepper; stir well. Cover and cook until squash is tender, 4 to 5 minutes. Remove the pan from the heat. Squeeze a little more lemon juice over chicken and vegetables, sprinkle with parsley, and serve warm.

Makes 4 servings

Nutrition at a Glance

Per serving: 264 calories, 8 g fat, 1 g saturated fat, 41 g protein, 6 g carbohydrate, 2 g fiber, 314 mg sodium

Cooking Tip:
Use cutlets in place of chicken breasts if you want to avoid the pounding step. Turkey cutlets can also be used.

Prep time: 15 minutes • Cook time: 1 hour 15 minutes

This healthy alternative to typical meatloaf adds white beans for a delicious high-fiber twist. Serve extra Dijon mustard on the side; it lends a satisfying, piquant flavor element.

Heat the oven to 375°F. Lightly coat an 8- by 4- by 2½-inch metal or glass loaf pan with cooking spray.

In a large skillet, heat oil over medium-high heat. Add onion, thyme, cayenne, paprika, salt, and pepper. Reduce heat to medium-low and cook, stirring occasionally, 5 minutes. Add mushrooms and garlic; cook, stirring occasionally, until onion is softened and mushrooms are incorporated, about 5 minutes longer. Add beans and stir to combine. Transfer mixture to a bowl and let cool, about 5 minutes.

In a large bowl, combine cooled bean mixture, turkey, eggs, parsley, and 2 teaspoons of the Worcestershire sauce. Mix well with wet hands to combine. Form into a loaf and place into the prepared pan.

Stir together mustard and remaining 2 teaspoons Worcestershire sauce and set aside.

Bake meatloaf on the middle rack of the oven for 50 minutes. Remove from the oven and brush with the reserved Worcestershire mixture. Return to the oven and continue baking 10 to 15 minutes longer, or until a thermometer inserted into meatloaf registers 170°F. Let meatloaf stand 5 minutes before serving. Serve with additional Dijon mustard.

Makes 6 servings

Nutrition at a Glance

Per serving:
205 calories, 5 g fat, 1 g saturated fat, 30 g protein, 15 g carbohydrate, 4 g fiber, 549 mg sodium

Make-Ahead Tip:
Cooked meatloaf freezes well for up to 3 months. Cut it into individual portions before freezing and thaw in the microwave when ready to eat.

Prep time: 15 minutes • Cook time: 30 minutes

Serve the cod in shallow bowls with soup spoons so you don’t leave any of the rich sauce. The recipe is best made with red, full-flavored Spanish pequillo peppers, which you can usually find among the other jarred peppers in your supermarket. You could use ½ cup of thinly sliced roasted red peppers instead.

In a large skillet, heat oil over medium heat. Add zucchini, onion, garlic, and a pinch of salt and black pepper; cook, stirring occasionally, 10 minutes. Stir in tomatoes and peppers; simmer over medium heat for 10 minutes longer.

Nestle fish fillets into the sauce, spooning some of the mixture over the top of the fillets. Cover the pan and continue to simmer until fish is opaque and cooked through, about 10 minutes. Sprinkle with parsley and serve warm.

Makes 4 servings

Nutrition at a Glance

Per serving:
216 calories, 5 g fat, 1 g saturated fat, 32 g protein, 8 g carbohydrate, 2 g fiber, 489 mg sodium

Prep time: 15 minutes • Cook time: 10 minutes

This simple, elegant, and delicious dish gives you a healthy dose of heart-protective omega-3s from the salmon. The tomatoes provide the carotenoid lycopene, and the spinach delivers plenty of beta-carotene and folate. Grill extra and use for a salmon salad the next day.

Heat the oven to broil. Lightly coat a large heat-resistant baking dish with cooking spray.

Place salmon, flesh side up, in the baking dish, lightly season with salt and pepper, and broil without turning until salmon is cooked through, 8 to 10 minutes.

Meanwhile, in a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until softened, about 7 minutes. Stir in tomatoes, spinach, and capers; cook for 2 minutes longer. Remove the pan from the heat.

Remove salmon from broiler and transfer to 4 serving plates. Spoon tomato mixture over salmon, squeeze lemon wedges over the top, and serve warm.

Makes 4 servings

Nutrition at a Glance

Per serving:
386 calories, 22 g fat, 4 g saturated fat, 36 g protein, 10 g carbohydrate, 3 g fiber, 273 mg sodium

Prep time: 10 minutes • Cook time: 20 minutes

Pecans add even more protein, good monounsaturated fat, and tremendous taste to this easy baked trout dish. Serve the fish with grilled asparagus tossed with a little garlic and extra-virgin olive oil and roasted until golden and tender.

Heat the oven to 400°F. Line a baking sheet with parchment paper.

In a food processor, pulse pecans, rosemary, garlic, and cayenne until finely chopped. Transfer mixture to a shallow dish.

Place each trout, opened and flesh side up, on the baking sheet.

Season flesh side of trout with salt and brush with egg white. Sprinkle nut mixture over egg white and press to adhere. Drizzle evenly with oil and bake until trout is opaque and tender inside, about 20 minutes.

Makes 4 servings

Nutrition at a Glance

Per serving:
382 calories, 24 g fat, 3 g saturated fat, 38 g protein, 3 g carbohydrate, 2 g fiber, 248 mg sodium

Prep time: 20 minutes • Cook time: 10 minutes

Chili-garlic sauce is a common Asian ingredient that brings a tangy-hot flavor to any dish. It can be used both for cooking and as a condiment when you want a little extra heat. Look for brands with no added sugar in the Asian section of most large supermarkets.

In a large bowl, combine shrimp, scallion whites, and garlic.

In a wok or a large nonstick skillet, heat oil over medium-high heat. Add shrimp mixture and cook, stirring occasionally, until shrimp turn pink and are cooked through, 3 to 4 minutes. Transfer to a large clean bowl.

Return the pan to medium-high heat. Add bok choy, cover, and cook, stirring occasionally, until crisp-tender, 3 to 4 minutes. Drain any liquid from the skillet and add bok choy to bowl with shrimp.

Return the pan to medium-high heat. Add soy sauce and chili-garlic sauce; stir to combine and bring to a boil. Add shrimp mixture and toss until coated. Cook briefly, just to reheat. Stir in scallion greens and serve warm.

Makes 4 servings

Nutrition at a Glance

Per serving:
225 calories, 6 g fat, 1 g saturated fat, 35 g protein, 9 g carbohydrate, 3 g fiber, 525 mg sodium

Prep time: 10 minutes • Cook time: 35 minutes

Dijon mustard, reduced-fat sour cream, and fresh ginger create a flavorful coating for this tender pork roast. Buy an extra pork loin and slice for lunch the next day.

Heat the oven to 450°F.

In a small bowl, stir together mustard, sour cream, ginger, thyme, and a pinch of salt; set aside.

Make several ¼-inch slits in pork loin. Slip garlic into slits. Brush loin with oil and season with salt and pepper.

Heat a large cast-iron or other ovenproof skillet over high heat. Add pork loin and brown on all sides, about 5 minutes. Remove the pan from the heat.

Spread mustard mixture over pork, then transfer the skillet to the oven and cook until a meat thermometer inserted into center of pork registers 150°F, about 30 minutes. Remove the pan from the oven and transfer pork to a cutting board; loosely cover with foil and let rest for 5 minutes before slicing. Serve warm or at room temperature.

Makes 4 servings

Nutrition at a Glance

Per serving:
267 calories, 11 g fat, 3 g saturated fat, 38 g protein, 2 g carbohydrate, 0 g fiber, 327 mg sodium

Cooking Tip:
Studding the meat with garlic before cooking is an easy flavor technique that can be used for any cut of pork or beef.