Lose the Clutter, Lose the Weight (28 page)
Read Lose the Clutter, Lose the Weight Online
Authors: Peter Walsh
Grill, Broiler, or Stove Top
| PROTEIN (UNCOOKED WEIGHT) | STARCHY SIDE | VEGGIE SIDE |
| 8 oz peeled and deveined shrimp | 2 soft white corn tortillas (6''), warmed | 1 cup mixed vegetables (cooked from frozen) + 1 tsp butter |
| 4 oz boneless center-cut pork chop | ½ cup cooked rice pilaf | â
cup cubed fresh Hass avocado |
| 5 oz boneless, skinless chicken thigh | â
cup rinsed and drained canned black beans, warmed | 12 spears cooked asparagus + 1 tsp olive oil or butter |
| 4 oz flank, top round, or sirloin steak | â
cup cooked quinoa | 1 cup cooked green beans + 1 tsp butter |
| 6 oz boneless, skinless chicken breast | â
cup cooked brown rice | 1 cup cooked spinach or chopped kale + 1 tsp olive oil or butter |
| 6 oz pork tenderloin | 8'' flour tortilla, warmed | 1 cup cooked broccoli florets + 1 tsp butter |
| 4 oz wild salmon fillet | 6½'' whole wheat pita | 1 cup cooked sliced carrots + 1 tsp butter |
| 4 oz beef tenderloin | 1 cup cooked whole wheat pasta | ½ cup pasta (tomato) sauce, warmed |
| 6 oz baked sweet potato + 1 tsp butter | 3 cups bagged romaine salad blend + 5 cherry tomatoes + 2 Tbsp light Italian dressing | |
| 6 oz plain baked potato + 1 tsp butter | ¼ cup salsa + ½ cup shredded romaine + 2 Tbsp Cheddar |
DIRECTIONS
Preheat the grill or broiler or heat a skillet coated with cooking spray over medium to medium-high heat.
Brush/rub the meat or seafood with 1 teaspoon of olive oil and season with salt and pepper. Sprinkle with a flavor booster (see opposite page) if desired.
Cook as desired until the food reaches the proper doneness (see chart). Let stand 5 minutes before eating. Serve with a starchy side and a veggie side.
DONENESS SIGNS
| FOOD | IT'S DONE WHEN . . . |
| Shrimp | It turns pink and gets firm |
| Pork chop or pork tenderloin | Internal temperature reaches a minimum of 145°F, plus a 3-minute rest |
| Boneless, skinless chicken thigh or breast | Internal temperature reaches a minimum of 165°F |
| Flank steak or beef tenderloin | Internal temperature reaches 145°F (medium-rare) to 160°F (medium), plus a 3-minute rest |
| Salmon | It flakes easily with a fork |
FLAVOR BOOSTERS
Make your meat tastier with these go-to rubs. Mix up a batch and store in an airtight container.
All-purpose (chicken, beef, pork, fish, vegetables)
One tablespoon dried thyme
plus
2 teaspoons dried oregano
plus
1 teaspoon smoked paprika
plus
1 teaspoon cumin
plus
1 teaspoon onion powder
plus
½ teaspoon garlic powder
plus
¼ teaspoon cayenne
plus
¼ teaspoon salt
plus
¼ teaspoon black pepper
Sweet and spicy (beef, pork)
Two tablespoons chili powder
plus
1 tablespoon dark brown sugar
plus
1 tablespoon ground coffee
plus
1 teaspoon cumin
plus
1 teaspoon onion powder
plus
½ teaspoon garlic powder
plus
¼ teaspoon cayenne
plus
¼ teaspoon salt
plus
¼ teaspoon black pepper
Basic jerk (chicken, pork, beef, shrimp)
Two tablespoons allspice
plus
1 tablespoon dried thyme
plus
1 tablespoon ground cinnamon
plus
1½ teaspoons nutmeg
plus
1½ teaspoons cayenne
plus
1 teaspoon black pepper
SMART SHORTCUTS FROZEN ENTRÃES/MEALS
| PRODUCT | CALORIES | PAIR WITH . . . |
| Stouffer's Homestyle Classics Beef Pot Roast | 230 | 5.3-oz container 0% vanilla Greek yogurt + ¾ cup fresh blueberries |
| Healthy Choice Cafe Steamers Top Chef Chicken Fresca with Chardonnay | 240 | |
| Blake's Organic Shepherd's Pie | 240 | |
| Lean Cuisine Market Collection Salisbury Steak | 260 | |
| Healthy Choice Cafe Steamers Top Chef Crust- less Chicken Pot Pie | 280 | ½ cup unsweetened applesauce + 2 graham cracker squares |
| Organic Bistro Alaskan Salmon Cake Entrée | 370 | 1 medium peach |
Pasta
| PASTA |
| 2 oz dry pasta (white, multigrain, whole wheat, gluten-free, etc.) |
| SAUCE (PICK 1) |
| ½ cup jarred pasta sauce |
| 1 Tbsp pesto |
| ½ Tbsp butter + 2 Tbsp grated Parmesan cheese |
| 1 tsp olive oil + 2 Tbsp grated Parmesan cheese |
| PROTEIN (PICK 1) |
| ½ cup browned 93% lean ground turkey |
| ½ cup chopped or sliced cooked chicken breast |
| 2 (1 oz each) frozen turkey meatballs, cooked |
| ½ cup browned 90% lean ground beef |
| 3 or 4 frozen vegetarian meatballs (about 120 calories), cooked |
| 1 link (3 oz) fully cooked chicken sausage, sliced |
| VEGETABLES (PICK 2) |
| ½ cup sliced bell peppers |
| ½ cup cut asparagus |
| ½ cup cut green beans |
| 3 cups fresh spinach |
| ½ cup shredded carrots |
| 6 frozen artichoke hearts |
| 1 cup small broccoli florets |
| ¼ cup frozen peas |
| 1 cup chopped kale |
| TOPPING (OPTIONAL) |
| 2 tsp chopped walnuts |
| 2 Tbsp grated Parmesan cheese |
| 2 Tbsp shredded part-skim mozzarella cheese |
| 2 tsp pine nuts |
DIRECTIONS
Bring a pot of water to a boil. Add the pasta and cook per package directions.
Steam the vegetables until tender in a colander set above the pasta water (or add to the pasta water) during the last 3 to 5 minutes of cooking time.
Drain the pasta and return it to the pot over low heat. Add the vegetables, protein, and sauce. Stir to combine and heat through.
Transfer to a plate and serve sprinkled with topping, if using.
FLAVOR BOOSTERS
⢠Fresh herbs
⢠Lemon juice/zest
⢠Red-pepper flakes
QUICK PASTA MEASURING GUIDE
| 2 OUNCES DRY | APPROXIMATE MEASURE | APPROXIMATE COOKED YIELD |
| Spaghetti (and similar shapes) | â
-inch diameter (held in fist) | 1 cup |
| Elbows (and similar small shapes) | ½ cup | 1 cup |
| Penne (and similar large shapes) | â
to ¾ cup | 1 to 1¼ cups |
| Orzo (and similar soup/salad shapes) | ¼ cup | â
cup |