The Women's Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You--In 15 Minutes a Day! (65 page)

SPICY TUNA SANDWICH

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cup mayonnaise

¼ teaspoon wasabi paste

4 ounces canned tuna

4 slices whole-wheat bread

2 thin slices red onion

2 thin rings red bell pepper, seeded

½ cup avocado, sliced

¼ cup pickled ginger, sliced

4 romaine lettuce leaves

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In a small bowl, mix the mayonnaise and wasabi paste. Fork the tuna into the bowl and mix well.

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Spread an equal amount of the spicy tuna on 2 slices of bread.

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Top the tuna with an onion slice, pepper ring, avocado, some ginger, and 2 lettuce leaves. Then add the second slice of bread.

Makes 2 servings.

Per serving:
315 calories, 22 g protein, 35 g carbohydrates, 10 g fat (2.3 g saturated), 7 g fiber

ZIPPY PITA PIZZA

¼ cup chunky salsa

1 whole-wheat pita pocket

¼ cup cooked ham, diced

¼ cup mozzarella cheese, shredded

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Using a spoon, spread the salsa over one side of the pita.

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Top with the diced ham and shredded mozzarella.

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Place on a microwave-safe plate and microwave for a few seconds until the cheese melts.

Makes 1 serving.

Per serving:
360 calories, 23 g protein, 39 g carbohydrate, 13 g fat (5.5 g saturated), 5 g fiber

ZIPPY NO-DOUGH PIZZA

1 large Portobello mushroom cap

1 tablespoon thick spaghetti sauce

½ cup mozzarella cheese

5 thin slices pepperoni

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Preheat an oven to 400 degrees.

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If the stem is still attached to the mushroom, remove it. Also cut some of the gills out of the inside of the cap to make more room for the sauce and cheese.

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Place the mushroom cap side down on an oiled baking sheet and bake in the preheated oven for 4 minutes to remove some of the moisture.

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Take the baking sheet out of the oven and top the mushroom with spaghetti sauce, shredded mozzarella, and pepperoni slices.

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Bake for another 10 minutes or until the cheese has melted.

Makes 1 serving.

Per serving:
235 calories, 10.6 grams carbohydrates, 19 grams protein, 13.6 g fat (6.6 g saturated), 2.3 g fiber

SMOOTHIES

ANTIOXIDANT POWER PUNCH

1 green tea bag

1 teaspoon honey

1½ cups frozen blueberries

½ ripe banana

¾ cup vanilla soymilk

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Brew a cup of tea using boiling water and the tea bag. Remove the bag and stir in honey.

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Allow to cool. Add 5 tablespoons of the tea, blueberries, banana, and soy milk to a blender on a “chop” or “crush” setting.

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Blend until smooth.

Makes 2 servings.

Per serving:
151 calories, 5 g protein, 30 g carbohydrates, 1 g fat (0 g saturated), 3 g fiber

VIRGIN CABO DAIQUIRI

½ cup 1 percent milk

2 tablespoons low-fat plain yogurt

¼ cup frozen orange juice concentrate

½ ripe banana

¼ cup strawberries

½ cup cubed mango

2 teaspoons vanilla whey protein powder

3 ice cubes

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In a blender, puree the milk, yogurt, juice concentrate, banana, strawberries, mango, protein powder, and ice cubes.

Makes 2 servings.

Per serving:
154 calories, 7 g protein, 31 g carbohydrates, 1 g fat (0.5 g saturated), 2 g fiber

(From
The New Abs Diet Cookbook
.)

INSTANT UPGRADE:

RECHARGE WITH MILK

Milk is the new post-workout drink. And it helps torch fat. In a study in the journal
Medicine & Science in Sports & Exercise
, women who drank skim milk after exercising lost 3.5 pounds of fat in 12 weeks. Those who sipped sports drinks after working out actually gained weight. Milk's protein improves the body's ability to burn calories and build muscle.

DINNERS

CORNED BEEF AND CABBAGE

It cooks in a slow cooker while you’re at work. Prep takes less than 15 minutes.

8 small red potatoes (keep skin on)

4 medium carrots cut in half

3 cloves garlic

1 tablespoon brown sugar

1 bay leaf

3 pounds corned beef brisket

3 cups water

1 bottle Guinness beer

1 medium green cabbage cut into quarters

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Combine potatoes, carrots (not the cabbage), garlic, sugar, and bay leaf in a slow cooker.

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Add the brisket on top of the vegetables and pour the water and beer over the beef.

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Cover and cook on low for up to 10 hours.

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An hour before serving, add the cabbage.

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Remove the beef and vegetables from the cooker and place on a large platter.

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Discard the bay leaf. Serve with mustard and horseradish.

Makes 8 servings.

Per serving:
350 calories, 19 g protein, 23 g carbohydrates,17 g fat (6 g saturated), 4 g fiber

STUFFED CHEESE LAMB BURGER

1 pound ground lamb

¼ pound smoked mozzarella cheese

4 large romaine lettuce leaves

Salt and pepper to taste

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Cut the mozzarella into quarters.

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Form four burger patties by dividing the ground lamb evenly and molding each around a hunk of the cheese.

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Grill for about 4 minutes per side over high heat.

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Wrap each burger in a romaine leaf to serve.

Makes 4 servings.

Per serving:
397 calories, 26 g protein, 2 g carbohydrates, 31 g fat (14.5 g saturated), 1 g fiber

GRILLED TUNA KEBABSWITH ASIAN SAUCE

FOR THE ASIAN SAUCE (MAKE BEFOREHAND)

¼ cup low-sodium soy sauce

½ cup hoisin sauce

½ teaspoon sesame oil

½ teaspoon sugar

2 garlic cloves, minced

1 teaspoon fresh ginger, minced

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Combine all ingredients in a saucepan. Cook over medium heat until bubbly.

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Cool and store in a covered glass jar in refrigerator for up to 2 weeks.

FOR THE KEBABS

1 pound tuna steak

12 white button mushrooms

12 cherry tomatoes

6 scallions cut into 2-inch pieces

4 bamboo or wooden skewers

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Soak the skewers for 30.

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Cut the tuna into cubes a little larger than bite-sized.

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Divide the tuna cubes and vegetables into four even groups and thread the pieces alternately onto each skewer.

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Brush with the Asian sauce to cover. Grill or broil for 6 minutes, turning once, and brushing with the remaining dressing after 2 minutes of cooking.

Makes 4 servings.

Per serving:
220 calories, 30 g protein, 14 g carbohydrate, 5 g fat (0.5 g saturated), 2 g fiber

ROAST RATATOUILLE

1 medium eggplant, peeled and cut into ½-inch pieces

1 large zucchini, cut into ½ -inch pieces

1 medium red onion, chopped

1 red bell pepper, seeded and cut into large 2-inch pieces

1 yellow bell pepper, seeded and cut into large 2-inch pieces

½ medium fennel bulb, cored and thinly sliced

1 can (15 ounces) diced tomatoes

1 tablespoon olive oil

1½ teaspoons oregano

½ teaspoon coarse kosher or sea salt

¼ teaspoon freshly ground black pepper

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Preheat an oven to 500 degrees.

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Coat a large roasting pan with cooking spray.

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Place eggplant, zucchini, onion, peppers, fennel, and tomatoes in the roasting pan.

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Toss with olive oil, oregano, salt, and pepper to coat.

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Roast, stirring occasionally, for about 15 minutes or until vegetables are tender.

Makes 4 servings.

Per serving:
127 calories, 3.5 g protein, 19 g carbohydrates, 4 grams fat (1 g saturated), 7 g fiber

SALAD FOR DINNER

This salad is loaded with muscle-building protein and quality carbs, plus fats that will satisfy your hunger, roughly 30 grams of each. Made with leftover grilled skirt steak, it can be built in just minutes.

4 ounces grilled skirt or hanger steak, sliced thinly against the grain

2 cups chopped romaine lettuce

1 hard-boiled egg, halved

6 cherry tomatoes, halved

¼ avocado, sliced