The Beauty Diet (59 page)

Yield:
4 servings (6 ounces turkey and 2 tablespoons relish each)

Per serving:
224 calories; 41 g protein; 11 g carbohydrates; 1.2 g fiber; 8.7 g sugars; 1.2 g fat; 0.3 g saturated fat; 0 trans fat; 111 mg cholesterol; 316 mg sodium; 23 mg calcium; 0.03 g omega-3 fats; 77 IU vitamin A; 4.2 mg vitamin C; 0.4 mg vitamin E; 2.3 mg iron; 2.4 mg zinc

HERB-BAKED SALMON WITH WARM CHERRY TOMATO SALAD AND WHOLE WHEAT COUSCOUS

Salmon

4 6-ounce wild salmon fillets

2 cloves garlic, minced

3 tablespoons chopped mixed fresh herbs, such as rosemary, thyme, and basil

1 teaspoon extra virgin olive oil

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

Tomato Salad and Couscous

1 teaspoon extra virgin olive oil

1 clove garlic, sliced

2 scallions, cut into 1-inch pieces (¼ cup)

2 cups grape or cherry tomatoes, halved

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

1 teaspoon apple cider vinegar

3 cups cooked whole wheat couscous

Preheat the oven to 400°F. Place the salmon, skin side down, on a foil-lined baking sheet. Using a sharp knife, make two slits, each about 3 inches long, across the fattest part of the fillets. Combine the garlic, herbs, and olive oil in a small bowl and stuff about 1 teaspoon of this mixture into each slit. Season the fillets with salt and pepper and bake until just cooked through, 8–10 minutes.

Meanwhile, for the tomato salad, heat the oil in a medium skillet over medium-high heat. Add the garlic and scallions and cook until slightly softened and lightly browned, about 2 minutes. Add the tomatoes, salt, and pepper and cook for 1 minute, until the tomatoes are warmed. Stir in the vinegar and set aside.

To serve, divide the cooked couscous among four plates and top with the tomato salad and a fillet of salmon.

Note: When removing salmon from the aluminum foil, place the spatula just above the skin of the salmon and slide it in. This will allow you to lift the salmon off the aluminum foil and leave the skin behind.

Yield:
4 servings (¾ cup couscous, ½ cup tomato salad, and one 6-ounce salmon fillet each)

Per serving:
423 calories; 44 g protein; 27 g carbohydrates; 5 g fiber; 2 g sugars; 15 g fat; 2 g saturated fat; 0 trans fat; 107 mg cholesterol; 693 mg sodium; 56 mg calcium; 3.4 g omega-3 fats; 829 IU vitamin A; 13 mg vitamin C; 3 mg vitamin E; 3 mg iron; 1.5 mg zinc

LEMONY ROASTED CHICKEN AND ARTICHOKES

1 lemon

4 artichokes, trimmed to the heart and halved

4 garlic cloves, crushed

2 sprigs fresh rosemary, plus

1 tablespoon chopped

1 tablespoon extra virgin olive oil

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1½ pounds boneless, skinless chicken breast

Preheat the oven to 450°F. Line a baking sheet with foil and set aside.

Fill a large saucepan with water. Squeeze the lemon into the water. Add the artichokes, garlic, and rosemary sprigs and bring to a boil. Cook until the artichokes are just tender when pierced with a knife, about 10 minutes. Drain and place on the baking sheet. Toss with 2 teaspoons of the oil and ¼ teaspoon each of the salt and pepper. Push to one side of the baking sheet. Place the chicken breasts on the other side of the baking sheet and season with the remaining salt and pepper and the chopped rosemary. Drizzle with the remaining 1 teaspoon olive oil and place in the oven. Roast for 15 minutes or until the chicken is just cooked through and the artichokes are browned and softened.

Yield:
4 servings (6 ounces chicken and 2 artichoke halves each)

Per serving:
244 calories; 36 g protein; 7 g carbohydrates; 3.2 g fiber; 0.6 g sugars; 7.5 g fat; 1.7 g saturated fat; 0 trans fat; 94 mg cholesterol; 377 mg sodium; 45 mg calcium; 0.1 g omega-3 fats; 139 IU vitamin A; 6 mg vitamin C; 1 mg vitamin E; 2 mg iron; 1.4 mg zinc

MUSTARD-CRUSTED SALMON WITH ROASTED GREEN BEANS AND SHALLOTS

Nonstick cooking spray

1 pound green beans, trimmed

2 shallots, sliced

2 teaspoons extra virgin olive oil

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

4 6-ounce wild salmon fillets

2 tablespoons Dijon mustard

2 teaspoons honey

Preheat the oven to 425°F. Line a baking sheet with foil and spray with nonstick cooking spray; set aside. Bring a large pot of water to a boil, add the green beans, and boil for 3–5 minutes or until bright green and slightly tender. Drain and run under cold water until cool. Drain well; toss with the shallots, oil, salt, and ¼ teaspoon of the pepper; and place on one half of the baking sheet. Place the salmon fillets, skin side down, on the other half of the baking sheet. In a small bowl, mix the mustard and honey and spread evenly on the salmon fillets. Season with the remaining ¼ teaspoon pepper and roast in the oven until the salmon is just cooked through and the beans are lightly browned, 12–14 minutes.

Yield:
4 servings (6 ounces salmon and 4 ounces green beans each)

Per serving:
365 calories; 41 g protein; 16 g carbohydrates; 4 g fiber; 5 g sugars; 15 g fat; 2 g saturated fat; 0 trans fat; 107 mg cholesterol; 516 mg sodium; 79 mg calcium; 3.5 g omega-3 fats; 1,024 IU vitamin A; 12 mg vitamin C; 3 mg vitamin E; 2.6 mg iron; 1.6 mg zinc

OVEN-CRUNCHY WALNUT CHICKEN TENDERS

Nonstick cooking spray

1½ pounds chicken tenderloins

2 tablespoons buttermilk

½ teaspoon salt

1 cup panko

¼ cup finely chopped walnuts

Preheat the oven to 450°F. Line a baking sheet with foil and spray with nonstick cooking spray. In a medium bowl, toss the chicken with the buttermilk and salt. Let sit for 10 minutes. Sprinkle the panko and walnuts directly into the bowl and toss well, coating all the tenders. Place on the prepared baking sheet and bake for 15 minutes or until the chicken is just cooked through and the crumbs are golden.

Yield:
4 servings (6 ounces chicken each)

Per serving:
290 calories; 37 g protein; 12 g carbohydrates; 1.1 g fiber; 1 g sugars; 9.5 g fat; 1.8 g saturated fat; 0 trans fat; 94 mg cholesterol; 422 mg sodium; 37 mg calcium; 0.73 g omega-3 fats; 26 IU vitamin A; 0.3 mg vitamin C; 0.4 mg vitamin E; 1.5 mg iron; 1.4 mg zinc

OYSTERS ON THE HALF SHELL WITH FRESH TOMATO MIGNONETTE, MIXED GREEN SALAD, AND WHOLE WHEAT BAGUETTE

1 medium tomato, peeled and finely diced

2 tablespoons red wine vinegar

1 tablespoon minced shallot

½ teaspoon cracked black pepper

6 cups baby spinach

1 Belgian endive, sliced into thin rounds

1 radicchio, halved and sliced

1 tablespoon honey

3 tablespoons balsamic vinegar

¼ teaspoon kosher salt

2 tablespoons extra virgin olive oil

24 oysters on the half shell

1 12-ounce whole wheat baguette

In a medium bowl, combine the tomato, red wine vinegar, shallot, and ¼ teaspoon of the cracked black pepper. Let sit at room temperature for about 15 minutes for the flavors to mingle while you prepare the salad. In a large bowl, combine the baby spinach, endive, and radicchio. Whisk the honey, basalmic vinegar, remaining ¼ teaspoon cracked black pepper, and salt until combined and then drizzle in the oil until incorporated; toss with the salad. Divide the tomato mignonette among the oysters and serve with the salad and baguette.

Yield:
4 servings (6 oysters, 2 cups dressed salad, and 3 ounces baguette each)

Per serving:
374 calories; 15 g protein; 55 g carbohydrates; 7.4 g fiber; 16 g sugars; 12 g fat; 2 g saturated fat; 0 trans fat; 21 mg cholesterol; 723 mg sodium; 166 mg calcium; 0.5 g omega-3 fats; 3,770 IU vitamin A; 21 mg vitamin C; 3 mg vitamin E; 9.3 mg iron; 33 mg zinc

OYSTERS PRIMAVERA

1 head broccoli, cut into small florets (3 cups)

½ cup water

1 small red onion, chopped

1 red bell pepper, sliced

1 small yellow squash, sliced

cup dry white wine

2 cloves garlic, chopped

16 oysters, shucked

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ teaspoon grated lemon zest

¼ cup fresh parsley leaves, chopped

3 cups cooked brown rice

Place the broccoli and water in a large sauté pan. Bring to a boil and cook until the broccoli is bright green and slightly tender, about 5 minutes. Add the onion, bell pepper, and squash and continue to sauté until the vegetables are crisp-tender, 5–7 minutes. Add the wine, garlic, and oysters and cook for 3–5 minutes or until the oysters are just cooked through. Remove from the heat and season with salt, pepper, and lemon zest. Stir the parsley into the cooked brown rice and serve under the oysters primavera.

Yield:
4 servings (about 1½ cups oysters primavera and ¾ cup rice each)

Per serving:
245 calories; 9 g protein; 47 g carbohydrates; 6 g fiber; 4 g sugars; 2.5 g fat; 0.5 g saturated fat; 0 trans fat; 14 mg cholesterol; 243 mg sodium; 88 mg calcium; 0.4 g omega-3 fats; 3,154 IU vitamin A; 113 mg vitamin C; 1.6 mg vitamin E; 5 mg iron; 22.6 mg zinc

PINEAPPLE- AND RUM-MARINATED GRILLED CHICKEN OVER GRILLED SWEET POTATO SALAD

1½ pounds chicken tenderloins

¼ cup light or white rum

¼ cup pineapple juice

¼ cup fresh cilantro leaves, plus 2 tablespoons chopped

¾ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1½ pounds sweet potatoes, sliced into ¼ inch rounds

2 tablespoons extra virgin olive oil

2 tablespoons white wine vinegar

Preheat a grill for cooking over direct heat or preheat a grill pan over medium heat. Place the chicken in a resealable plastic bag and add the rum, pineapple juice, ¼ cup cilantro leaves, and ¼ teaspoon each of the salt and pepper. Marinate in the refrigerator for 1 hour. Meanwhile, toss the sweet potato slices with 1 tablespoon of the oil, ¼ teaspoon of the remaining salt, and the remaining ¼ teaspoon pepper. Place on the grill and cover. Cook for 8 to 10 minutes on each side or until cooked through and well marked. Place in a medium bowl and add the remaining 1 tablespoon oil, the vinegar, and the chopped cilantro. Set aside. Remove the chicken from the marinade, pat dry, season with the remaining ¼ teaspoon salt, and place on the grill. Grill until just cooked through, 5 minutes on each side. Serve over the sweet potato salad.

Yield:
4 servings (about 3–4 pieces tenderloin and ¾ cup potato salad each)

Per serving:
340 calories; 36 g protein; 22 g carbohydrates; 3.4 g fiber; 7 g sugars; 11 g fat; 2 g saturated fat; 0 trans fat; 94 mg cholesterol; 420 mg sodium; 57 mg calcium; 0.1 g omega-3 fats; 19,960 IU vitamin A; 21 mg vitamin C; 2 mg vitamin E; 2 mg iron; 1.4 mg zinc

POACHED OYSTERS IN GARLIC, HERBS, AND BROTH WITH MIXED GREENS AND WHOLE WHEAT BAGUETTE

2 teaspoons extra virgin olive oil

2 tablespoons chopped garlic

1 14.5-ounce can fat-free chicken broth

½ cup packed fresh parsley leaves, chopped

2 teaspoons fresh thyme leaves, chopped

½ teaspoon freshly ground black pepper

24 large oysters, such as bluepoint, shucked

6 cups mesclun

2 tablespoons balsamic vinegar

¼ teaspoon kosher salt

1 medium whole wheat baguette (about 12 ounces)

Heat 1 teaspoon of the olive oil in a medium saucepan over medium-high heat. Add the garlic and cook until fragrant and just turning brown, 1 minute. Add the broth and cook until reduced by half, about 8–10 minutes. Reduce the heat to produce a low simmer. Add the herbs, pepper, and oysters and cook for 1 minute. Remove from the heat.

Place the mesclun in a medium bowl and toss with the vinegar, remaining olive oil, and salt. Serve with the oysters, their broth, and whole wheat baguette.

Yield:
4 servings (6 oysters, 1½ cups mesclun, and 3 ounces baguette each)

Per serving:
325 calories; 16 g protein; 50 g carbohydrates; 7 g fiber; 10 g sugars; 7.3 g fat; 1.5 g saturated fat; 0 trans fat; 26 mg cholesterol; 964 mg sodium; 178 mg calcium; 0.5 g omega-3 fats; 1,443 IU vitamin A; 22.5 mg vitamin C; 1.4 mg vitamin E; 10 mg iron; 41 mg zinc

ROASTED BROCCOLI

2 large heads broccoli, trimmed into florets (6 cups/1 pound)

3 cloves garlic, sliced

1 tablespoon extra virgin olive oil

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ teaspoon grated lemon zest

Preheat the oven to 400°F. In a medium bowl, toss together the broccoli, garlic, oil, salt, and pepper. Spread in a single layer on a baking sheet and roast for 15 minutes, or until tender and lightly browned. Remove from the oven and toss with the lemon zest while still warm.