The Beauty Diet (57 page)

8 cups mesclun

1 avocado, peeled, pitted, and sliced

cup toasted sliced almonds

Combine the crab and 1 tablespoon of the lime juice in a small bowl; set aside. In a large bowl, whisk together the remaining 1 tablespoon lime juice, the sweet chile sauce, salt, and pepper. Add the kiwi, celery, bell pepper, and greens. Toss well, divide among 4 plates, and top with the crab, sliced avocado, and almonds.

Yield:
4 servings (2½ cups dressed salad each)

Per serving:
278 calories; 16 g protein; 29 g carbohydrates; 8 g fiber; 13 g sugars; 12 g fat; 1.4 g saturated fat; 0 trans fat; 57 mg cholesterol; 540 mg sodium; 156 mg calcium; 0.4 g omega-3 fats; 1,601 IU vitamin A; 91 mg vitamin C; 5 mg vitamin E; 2 mg iron; 3.5 mg zinc

SWEET POTATO BISQUE WITH SHRIMP

2 tablespoons extra virgin olive oil

12 ounces peeled and deveined extra-large shrimp (19–23 count)

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 small onion, chopped

1 teaspoon minced garlic

1 pound sweet potatoes, peeled and cubed

1 14.5-ounce can low-sodium chicken broth

2 cups water

2 sprigs fresh thyme

1 cup low-fat plain yogurt

Heat 1 tablespoon of the olive oil in a medium saucepan over medium-high heat. Add the shrimp, season with ¼ teaspoon of the salt and the pepper and sauté until just cooked through, 3–5 minutes. Transfer from the pan to a small bowl and add the remaining 1 tablespoon oil to the pan. Add the onion and garlic and sauté until the onion is translucent and tender, about 3–5 minutes. Add the sweet potatoes and cook until bright orange and slightly softened, about 5 minutes. Add the chicken broth, water, and thyme and bring to a simmer. Cook until the potatoes are very tender, 25–30 minutes. Remove from the heat, discard the thyme sprigs, and puree the soup until smooth. Stir in the yogurt and season with the remaining ¼ teaspoon salt. Top each bowl with shrimp.

Yield:
4 servings (1¼ cups soup and 5 shrimp each)

Per serving:
281 calories; 24 g protein; 24 g carbohydrates; 3 g fiber; 10 g sugars; 10 g fat; 2 g saturated fat; 0 trans fat; 132 mg cholesterol; 462 mg sodium; 182 mg calcium; 0.5 g omega-3 fats; 14,104 IU vitamin A; 15 mg vitamin C; 3 mg vitamin E; 3 mg iron; 2 mg zinc

SWEET POTATO LEEK SOUP

1 tablespoon extra virgin olive oil

1 bunch leeks, trimmed and sliced (2½ cups)

1½ pounds sweet potatoes, peeled and cubed

1 teaspoon fresh thyme leaves, chopped

1 14.5-ounce can low-sodium fat-free chicken broth

1 quart water

¾ teaspoon kosher salt

½ teaspoon freshly ground black pepper

2 tablespoons chopped fresh chives for garnish

¼ cup low-fat plain yogurt for garnish

Heat the oil in a large saucepan until hot but not smoking. Add the leeks and cook until softened, 5 minutes. Add the sweet potatoes and thyme and cook until the sweet potatoes turn bright orange and begin to soften, about 8–10 minutes. Add the broth and water and bring to a simmer. Cook for 20 minutes or until the potatoes are very soft. Remove from the heat and puree with a hand blender. Return to a simmer, season with salt and pepper, and cook until slightly thickened, 5 minutes. Garnish with chives and a dollop of yogurt.

Yield:
4 servings (1½ cups each)

Per serving:
190 calories; 6 g protein; 34 g carbohydrates; 4.5 g fiber; 11 g sugars; 4 g fat; 0.7 g saturated fat; 0 trans fat; 1 mg cholesterol; 582 mg sodium; 109 mg calcium; 0.1 g omega-3 fats; 21,893 IU vitamin A; 25 mg vitamin C; 2.2 mg vitamin E; 2.4 mg iron; 0.5 mg zinc

TURKEY, APPLE, SPINACH, AND CARAMELIZED ONION PRESSED SANDWICH

1 teaspoon extra virgin olive oil

1 large sweet onion, thinly sliced

¼ teaspoon kosher salt

4 cups baby spinach

8 slices whole grain bread

1 pound deli sliced turkey breast

1 apple, thinly sliced

Nonstick cooking spray

Heat the oil in a medium nonstick skillet over medium heat. Add the onion and salt, stir well, and cover. Cook for 5 minutes, uncover, stir, and continue to cook until caramelized, about 10 minutes. Remove from the heat, stir in the spinach until lightly wilted, and place in a small bowl. Wipe out the skillet and set aside. Assemble the sandwiches: top 4 slices of bread with equal amounts of caramelized onions and spinach, turkey, and apple; top with a second slice of bread. Spray a large skillet with nonstick cooking spray set over medium-high heat and cook the sandwiches, pressing down, until golden on each side, 3–4 minutes.

Yield:
4 servings (1 sandwich each)

Per serving:
368 calories; 44 g protein; 37 g carbohydrates; 7 g fiber; 11 g sugars; 4.5 g fat; 0.9 g saturated fat; 0 trans fat; 94 mg cholesterol; 497 mg sodium; 121 mg calcium; 0.1 g omega-3 fats; 2,272 IU vitamin A; 12 mg vitamin C; 1 mg vitamin E; 4 mg iron; 3.3 mg zinc

ASIAN CITRUS HALIBUT WITH BROWN RICE

Nonstick cooking spray

4 6-ounce skinless halibut fillets

½ teaspoon grated orange zest

½ teaspoon grated lemon zest

½ teaspoon grated lime zest

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2 teaspoons extra virgin olive oil

1 clove garlic, sliced

1 tablespoon chopped fresh ginger

1 tablespoon low-sodium soy sauce

3 tablespoons fresh orange juice

2 tablespoons water

1 scallion, sliced

1 cup brown rice, cooked

Preheat the oven to 425°F and line a baking sheet with aluminum foil sprayed with nonstick cooking spray. Place the halibut, former skin side down, on the baking sheet. In a small dish, combine the three citrus zests with the salt and pepper and mix well. Divide among the halibut fillets, drizzle with the olive oil, and place in the oven. Roast until just cooked through, 10–12 minutes. Meanwhile, combine the garlic, ginger, soy sauce, orange juice, and water in a small skillet and bring to a simmer. Simmer until fragrant and slightly reduced, about 3 minutes. Remove from the heat and stir in scallion. Serve the halibut over the brown rice and top with a drizzle of the soy orange sauce.

Yield:
4 servings (6 ounces halibut, ¾ cup rice, and about
2 tablespoons sauce each)

Per serving:
395 calories; 42 g protein; 37 g carbohydrates; 3 g fiber; 1.5 g sugars; 7.8 g fat; 1.2 g saturated fat; 0 trans fat; 58 mg cholesterol; 439 mg sodium; 107 mg calcium; 0.8 g omega-3 fats; 316 IU vitamin A; 8 mg vitamin C; 2 mg vitamin E; 2.4 mg iron; 2 mg zinc

BRAISED CHICKEN WITH DRIED FRUIT OVER TOASTED WALNUT COUSCOUS

1½ pounds boneless, skinless chicken breasts

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 tablespoon extra virgin olive oil

¼ cup pitted prunes, halved

¼ cup dried apricots, halved

¼ cup fresh orange juice

1 medium red onion, cut into 8 wedges

1 large clove garlic, sliced

1 14.5-ounce can fat-free chicken broth

¼ cup toasted chopped walnuts

3 cups cooked whole wheat couscous

¼ cup fresh parsley leaves, coarsely chopped

Season the chicken with half of the salt and pepper. Heat the olive oil in a deep skillet over medium-high heat and add the chicken breasts. Cook until well browned, about 3–5 minutes, flip, and brown the other side, another 3–5 minutes. Meanwhile, combine the prunes, apricots, and orange juice in a small bowl and microwave for 1½ minutes, until the fruit is softened and about half the liquid has been absorbed. Transfer the browned chicken to a plate, add the onion wedges and garlic to the skillet, and cook until lightly browned and softened, about 5 minutes. Add the plumped fruit and any remaining liquid and stir to scrap up any browned bits from the bottom of the skillet. Add the chicken stock, bring to a simmer, and cook until reduced by one-third. Add the chicken back and cook until it is cooked through and the liquid has reduced to a thickened sauce, 15 minutes. Meanwhile, stir the toasted walnuts into the couscous. When the chicken is cooked and the sauce has reduced, turn off the heat, stir in the parsley, and serve over the walnut couscous.

Yield:
4 servings (6 ounces chicken and ¾ cup couscous each)

Per serving:
442 calories; 46 g protein; 40 g carbohydrates; 6 g fiber; 10 g sugars; 11 g fat; 1.5 g saturated fat; 0 trans fat; 99 mg cholesterol; 582 mg sodium; 56 mg calcium; 0.7 g omega-3 fats; 803 IU vitamin A; 18 mg vitamin C; 1.1 mg vitamin E; 3 mg iron; 2 mg zinc

BROILED OYSTERS FLORENTINE WITH MIXED GREENS

Oysters

24 large oysters, such as bluepoint, shucked

1½ cups cooked chopped spinach, well drained

¼ cup sliced scallion

¾ cup fresh bread crumbs

¼ cup grated Parmesan cheese

¼ teaspoon kosher salt

1½ tablespoons extra virgin olive oil

Salad

8 cups mesclun

1½ cups thinly sliced fennel bulb

1 cup sliced mushrooms

3 tablespoons fresh lemon juice

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 tablespoon extra virgin olive oil

Preheat the broiler. Open the oysters and put them in their bottom shells on a baking sheet lined with aluminum foil. In a medium bowl, mix together the spinach, scallion, bread crumbs, Parmesan, and salt and divide evenly among the oysters. Drizzle with olive oil and place under the broiler. Broil for 3–5 minutes or until the oysters are just cooked through and the spinach mixture is lightly browned.

Meanwhile, in a large bowl, toss together the mesclun, fennel, mushrooms, lemon juice, salt, and pepper. Drizzle in the oil and toss again.

Yield:
4 servings (6 oysters and about 2 cups salad each)

Per serving:
234 calories; 12 g protein; 20 g carbohydrates; 5 g fiber; 2 g sugars; 12 g fat; 2.7 g saturated fat; 0 trans fat; 30 mg cholesterol; 642 mg sodium; 270 mg calcium; 0.6 g omega-3 fats; 8,252 IU vitamin A; 29 mg vitamin C; 3.3 mg vitamin E; 10 mg iron; 41 mg zinc

BUTTERMILK SCALLION SMASHED SWEET POTATOES

1 pound sweet potatoes, peeled and cut into 2-inch pieces

1 clove garlic, peeled

½ cup buttermilk

2 scallions, thinly sliced (¼ cup)

¾ teaspoon salt

¼ teaspoon freshly ground black pepper

1 tablespoon butter

Place the potatoes and garlic in a medium saucepan and cover with cold salted water. Bring to a boil, reduce the heat to a simmer, and cook until the potatoes are tender, 15 minutes. Drain well and add the buttermilk, scallions, salt, pepper, and butter. Mash with a fork until just slightly chunky.

Yield:
4 servings (½ cup each)

Per serving:
108 calories; 2.4 g protein; 18 g carbohydrates; 2.4 g fiber; 6.7 g sugars; 3.3 g fat; 2 g saturated fat; 0 trans fat; 9 mg cholesterol; 586 mg sodium; 66 mg calcium; 0.02 g omega-3 fats; 14,080 IU vitamin A; 13 mg vitamin C; 1 mg vitamin E; 1 mg iron; 0.34 mg zinc

EDAMAME SUCCOTASH

1 tablespoon vegetable oil

½ cup diced sweet onion

cup finely diced red bell pepper

1 jalapeño chile, seeded and diced

1 cup fresh or frozen corn kernels

1½ cups frozen shelled edamame, thawed

¼ cup water

½ teaspoon kosher salt

¼ teaspoon freshly ground pepper

1 teaspoon fresh thyme leaves, chopped

Heat the oil in a medium skillet over medium-high heat; add the onion and sauté until the onion is just beginning to soften, 3 minutes. Add the bell pepper, jalapeño, corn, and edamame. Cook, stirring often, until
the peppers are softened and the corn and edamame are softened but still slightly firm, 10 minutes. Add the water, scraping the bottom of the pan, and the salt, pepper, and thyme. Cook until corn and beans are tender throughout and the liquid has cooked off, 5 minutes.