The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (34 page)

Makes 4 servings

PREP TIME:
15 minutes •
TOTAL TIME:
55 minutes

2¾ cups low-sodium chicken broth

1 cup pearled barley

¼ teaspoon ground cinnamon

½ teaspoon paprika

1 teaspoon garlic powder

¼ teaspoon freshly ground black pepper

½ teaspoon salt, divided

¼ large cabbage, thinly sliced

1 large pear, sliced

½ teaspoon caraway seeds

4 teaspoons olive oil, divided

1–1¼ pounds pork tenderloin

1.
Preheat the oven to 425°F.

2.
In a medium saucepan, bring the broth and barley to a boil. Reduce the heat to a simmer and cook for 40 minutes, or until all the liquid is absorbed and the barley is tender.

3.
In a small bowl, mix together the cinnamon, paprika, garlic powder, pepper, and ¼ teaspoon of the salt.

4.
In a medium bowl, toss the cabbage and pear with the caraway seeds, 2 teaspoons of the oil, and the remaining ¼ teaspoon salt and place in a medium baking dish. Rub the pork loin with the remaining 2 teaspoons oil followed by the spice mixture and place in the baking dish beside the cabbage mixture.

5.
Cook for 25 minutes, or until a thermometer inserted in the center of the pork reaches 140°F and the juices run clear. Remove from the oven and let stand for 5 minutes, or until the temperature registers 145°F. Serve the pork and cabbage mixture over the barley.

Nutrition per serving (
2
⁄
3
cup barley, 5 ounces pork, ½ cups cabbage-pear mix):
432 calories, 40 g protein, 49 g carbs, 12 g fiber, 8 g total sugar, 10 g fat, 2 g saturated fat, 435 mg sodium

PHASE 2

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
35 minutes

4 teaspoons olive oil, divided

½ large yellow onion, finely chopped

½ green zucchini, finely chopped

1 carrot, grated

2 cloves garlic, minced

¼ teaspoon chili powder

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

½ cup whole wheat bread crumbs

1 pound lean ground beef

2 cups whole wheat penne

2 cups
Sugar Smart Marinara Sauce
or jarred no-sugar-added marinara sauce

1.
Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and cook, stirring frequently, for 3 minutes, or until soft. Add the zucchini and cook for 3 minutes. Add the carrot and cook for 3 minutes. Stir in the garlic, chili powder, salt, and pepper. Remove from the heat.

2.
In a large bowl, stir the onion mixture and bread crumbs into the beef until fully incorporated. Divide the mixture into 16 pieces, rolling each into a small ball. Heat the remaining 2 teaspoons olive oil in a large skillet over medium heat. Cook the meatballs for 5 minutes. Flip and cook for 5 minutes. Turn the meatballs on their side and cook for 2 minutes. Flip to the opposite side and cook for 2 minutes.

3.
Bring a medium pot of water to a boil and add the penne. Cook al dente according to package directions. Drain. Serve the meatballs with the marinara sauce over the pasta.

Nutrition per serving (4 meatballs, ½ cups pasta, ½ cup marinara):
463 calories, 34 g protein, 53 g carbs, 10 g fiber, 10 g total sugar, 13 g fat, 4 g saturated fat, 687 mg sodium

PHASE 2

Makes 6 servings

PREP TIME:
15 minutes •
TOTAL TIME:
1 hour 20 minutes

2 teaspoons olive oil, divided

2 cloves garlic, minced

8 ounces ground turkey breast

2 cups chopped cremini (baby bella) mushrooms

4 cups
Sugar Smart Marinara Sauce
or jarred no-sugar-added marinara sauce

1 container (15 ounces) part-skim ricotta cheese

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 tablespoon chopped fresh basil

1 egg, lightly beaten

¼ teaspoon freshly ground black pepper

¼ teaspoon ground nutmeg

9 whole grain lasagna noodles, cooked al dente according to package directions

1 cup shredded part-skim mozzarella cheese

¼ cup grated Parmesan cheese

1.
Preheat the oven to 350°F.

2.
Heat 1 teaspoon of the oil in a large skillet over medium-high heat and add the garlic. Add the turkey and cook, breaking up the turkey into small pieces using a spoon or spatula, for 5 minutes, or until no longer pink on the outside. Transfer the turkey to a plate.

3.
Heat the remaining 1 teaspoon oil in the same skillet. Add the mushrooms and cook for 5 minutes, or until they begin to release their liquid and become browned. Transfer the mushrooms to a bowl. Add the turkey back to the skillet, along with marinara sauce. Let simmer for 3 minutes, or until hot.

4.
In a medium bowl, mix together the ricotta, spinach, basil, egg, pepper, and nutmeg.

5.
Spread ½ cup marinara mixture on the bottom of a 13, × 9, baking dish. Top with a layer of 3 lasagna noodles. They can be slightly overlapping. Spread one-half of the ricotta mixture over the top of the noodles. Then add one-third of the mushrooms, one-third of the remaining sauce, and one-third of the mozzarella. Repeat the same layer once more, starting with the noodles, then top with the final one-half of ricotta, and one-third of the mushrooms, sauce, and mozzarella.

6.
Bake, covered with aluminum foil, for 40 minutes. Uncover and bake for 10 minutes, or until the cheese is bubbly and browned on the top.

Nutrition per serving (one 4" × 5" slice):
460 calories, 32 g protein, 46 g carbs, 7 g fiber, 11 g total sugar, 18 g fat, 8 g saturated fat, 702 mg sodium

PHASE 3

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
50 minutes + marinating time

¼ cup
Sugar Smart Teriyaki Sauce

12 ounces flank steak, sliced into thin strips across the grain

2½ cups low-sodium chicken or vegetable broth

1 cup brown rice

2 teaspoons canola oil

½ yellow onion, sliced

1 red bell pepper, sliced

3 cups broccoli florets

2 teaspoons cornstarch

¼ teaspoon red-pepper flakes

2 tablespoons toasted sesame seeds

1.
In a large bowl, pour the teriyaki sauce over the beef and toss to coat. Store, covered with plastic wrap, in the refrigerator for 1 hour or overnight.

2.
In a large saucepan, bring the broth and rice to a boil. Reduce the heat to low and simmer, covered, for 40 minutes, or until all the water is absorbed.

3.
Heat the oil in a large skillet over medium-high heat. Add the onion, pepper, and broccoli and cook for 4 minutes, or until the onion softens and the broccoli turns bright green. Transfer to a bowl.

4.
Drain the beef, reserving the excess sauce. Toss the beef with the cornstarch and cook in the same skillet over high heat for 2 to 3 minutes, or until browned. Add the vegetables, pepper flakes, and reserved sauce to the skillet and cook for 2 minutes. Serve over the rice, sprinkled with the sesame seeds.

Nutrition per serving (1½ cups beef mixture, ¾ cup rice):
462 calories, 28 g protein, 49 g carbs, 5 g fiber, 5 g total sugar, 18 g fat, 6 g saturated fat, 385 mg sodium

PHASE 3

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
1 hour

1 pound boneless, skinless chicken thighs

½ teaspoon salt

½ teaspoon freshly ground black pepper

2 tablespoons + 1 teaspoon olive oil, divided

¾ cup
Sugar Smart BBQ Sauce

¾ cup beer (any kind)

2 cloves garlic, minced or crushed

1½ cups frozen corn, thawed

1½ cups chopped tomatoes

½ cup sliced scallions, white and green parts

¼ cup chopped fresh cilantro

1 tablespoon white wine vinegar

2 teaspoons lime juice

1 teaspoon honey

¾ cup brown rice

1 teaspoon grated lemon peel

1¾ cups water

1.
Season the chicken on both sides with the salt and pepper. Heat 1 tablespoon of the oil in a large Dutch oven over medium-high heat and cook the chicken for 3 minutes on each side, or until browned. Remove the chicken and set on a plate.

2.
Add the barbecue sauce, beer, and garlic to the pot. Bring to a light boil, then reduce the heat to low, add the chicken, and let simmer for 35 minutes.

3.
Meanwhile, in a medium bowl, combine the corn, tomatoes, scallions, and cilantro. In a small bowl, whisk together the vinegar, lime juice, honey, and 2 teaspoons of the oil. Fold the dressing into the corn mixture. Sea
son with salt and pepper to taste.

4.
Heat the remaining 2 teaspoons oil in a medium saucepan over medium heat. Add the rice and lemon peel and cook, stirring to coat the rice, for 2 minutes. Add the water, bring to a boil, then reduce the heat, cover, and simmer for 45 minutes, or until the liquid is absorbed.

5.
Using tongs, remove the chicken from the pot and set aside. Bring the remaining sauce to a light boil again, then reduce the heat and simmer for 3 minutes, allowing the sauce to thicken.

6.
Heat an indoor or outdoor grill to medium-high. Brush the chicken on both sides with the sauce from the pot. Grill the chicken for 2 to 3 minutes on each side, or until there are grill marks. Serve the chicken over the rice, with the corn and tomato salad on the side.

Nutrition per serving (4 ounces chicken, ¾ cup corn and tomato salad,
2
⁄
3
cup rice):
470 calories, 29 g protein, 54 g carbs, 7 g fiber, 12 g total sugar, 15 g fat, 2 g saturated fat, 440 mg sodium

PHASE 3

Makes 6 servings

PREP TIME:
15 minutes •
TOTAL TIME:
35 minutes

¼ cup whole wheat flour

1 egg, lightly beaten

¼ cup Dijon mustard, divided

1 cup whole wheat panko (bread crumbs)

½ cup unsweetened coconut flakes

½ teaspoon salt

½ teaspoon freshly ground black pepper

1 pound boneless, skinless chicken breast tenders, cut in half widthwise into 2, to 3, pieces

1 tablespoon honey

1
⁄
3
cup 0% plain Greek yogurt

½ teaspoon dried rosemary

1.
Preheat the oven to 375°F.

2.
Pour the flour in a wide, shallow bowl. Whisk together the egg and 1 teaspoon of the mustard in another shallow bowl. Fill a third shallow bowl with the panko, coconut, salt, and pepper.

3.
Dredge each piece of chicken in the flour, coating lightly and evenly. Dip the floured chicken in the egg mixture, shaking off the excess, then dip it into the panko mixture, lightly pressing the chicken into the panko until evenly coated.

4.
Coat each side of the breaded chicken with cooking spray. Place on a wire baking rack over a baking sheet. Bake for 15 to 20 minutes, or until no longer pink and the juices run clear.

5.
In a small bowl, stir together the honey, yogurt, rosemary, and the remaining mustard. Serve the chicken tenders with the honey-mustard mixture as the dipping sauce or drizzled on top.

Nutrition per serving (about 4 tenders with ½ tablespoons dipping sauce):
313 calories, 15 g protein, 27 g carbs, 4 g fiber, 4 g total sugar, 17 g fat, 6 g saturated fat, 695 mg sodium

For a Sugar Smart dinner:
Pair 1 serving of the chicken tenders with 1½ tablespoons of the dipping sauce, ½ cup whole grain, and 1 cup steamed vegetables with 1 teaspoon olive oil, or a green salad with 1 tablespoon balsamic vinaigrette.

PHASE 3