The Beauty Diet (60 page)

Yield:
4 servings (1 cup each)

Per serving:
65 calories; 3.4 g protein; 6.5 g carbohydrates; 3.2 g fiber; 0 sugars; 4 g fat; 0.5 g saturated fat; 0 trans fat; 0 cholesterol; 270 mg sodium; 57 mg calcium; 0.2 g omega-3 fats; 3,196 IU vitamin A; 100 mg vitamin C; 1 mg vitamin E; 1 mg iron; 0.5 mg zinc

ROSEMARY-ROASTED CHICKEN AND LEEKS WITH SLOW-ROASTED TOMATOES

4 plum tomatoes, cored and sliced thick

2 tablespoons extra virgin olive oil

1 teaspoon fresh thyme leaves

¾ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 bunch leeks, halved lengthwise, sliced, and rinsed well

1 teaspoon chopped fresh rosemary, plus 1 whole sprig

1½ pounds boneless, skinless chicken breasts

Preheat the oven to 300°F. Line a small baking sheet with parchment paper and spread the tomato slices on it in a single layer. Season with 1 tablespoon of the oil, the thyme leaves, and ¼ teaspoon each of the salt and pepper. Bake for 30 minutes, or until the tomatoes are very soft and have released their juices. Leave them in the oven and turn the temperature up to 425°F. Heat the remaining oil in a large ovenproof skillet and add the leeks. Season them with ¼ teaspoon of the remaining salt and add the whole rosemary sprig. Sauté until the leeks have reduced by half in volume and are slightly softened, 5 minutes. Remove from the heat and place the chicken breasts on top of the leeks. Season the chicken with the remaining ¼ teaspoon each salt and pepper and the chopped rosemary. Place in the oven and roast until the chicken is just cooked through, 12–15 minutes. Remove the tomatoes and chicken from the oven and let stand for 5 minutes. Remove the rosemary sprig from the leeks. Slice the chicken and serve with the leeks and tomatoes.

Yield:
4 servings (6 ounces chicken, about ½ cup leeks, and 3–4 tomato slices each)

Per serving:
301 calories; 41 g protein; 12 g carbohydrates; 2 g fiber; 3 g sugars; 9.5 g fat; 1.6 g saturated fat; 0 trans fat; 98 mg cholesterol; 488 mg sodium; 65 mg calcium; 0.2 g omega-3 fats; 625 IU vitamin A; 16 mg vitamin C; 2.2 mg vitamin E; 3 mg iron; 1.6 mg zinc

SAUTÉED MEDITERRANEAN SHRIMP, TOMATOES, AND BROCCOLI OVER WHOLE WHEAT SPAGHETTI

1 pound peeled and deveined jumbo shrimp (21–25 count)

¼ cup fresh lemon juice

1 tablespoon chopped garlic

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

2 tablespoons fresh oregano, chopped

1 tablespoon fresh thyme leaves

1 tablespoon extra virgin olive oil

1 large head broccoli, trimmed into florets (3½ cups)

¼ cup water

½ large onion, thinly sliced (1½ cups)

1 cup halved cherry tomatoes

1 pound whole wheat spaghetti, cooked according to package directions

Combine the shrimp, 2 tablespoons of the lemon juice, 1 teaspoon of the garlic, ¼ teaspoon each of the salt and pepper, 1 tablespoon of the oregano, 1 teaspoon of the thyme, and 1 teaspoon of the olive oil in a medium bowl. Set aside to marinate.

Place the broccoli and water in a large skillet. Bring to a boil, cover, and simmer for 5 minutes, until bright green and just beginning to soften. Uncover and cook until the remaining water has evaporated. Add the onion, remaining garlic, and remaining salt and pepper and sauté until tender, about 5 minutes. Add the tomatoes and remaining oregano and thyme and cook until just softened, 2 minutes. Remove from the pan and set aside. Heat the remaining 2 teaspoons of olive oil in the same skillet over medium-high heat, add the shrimp and marinade, and sauté until just cooked through, about 3–5 minutes. Add the vegetable mixture to the shrimp, toss to combine, season with the remaining 2 tablespoons lemon juice, and serve over the spaghetti.

Yield:
4 servings (1½ cups shrimp mixture and 4 ounces pasta)

Per serving:
344 calories; 32 g protein; 42.5 g carbohydrates; 8.3 g fiber; 4 g sugars; 6.5 g fat; 1 g saturated fat; 0 trans fat; 172 mg cholesterol; 433 mg sodium; 138 mg calcium; 0.7 g omega-3 fats; 2,455 IU vitamin A; 78 mg vitamin C; 2.5 mg vitamin E; 5 mg iron; 3 mg zinc

SEARED TUNA OVER CONFETTI GLASS NOODLE SALAD

4 ounces cellophane noodles

1 tablespoon extra virgin olive oil

½ cup finely chopped red bell pepper

1 cup finely chopped zucchini

1 small carrot, shredded

1 small onion, halved and sliced lengthwise

2 cups baby spinach, roughly chopped

¾ teaspoon kosher salt

1 teaspoon dark toasted sesame oil

Nonstick cooking spray

4 8-ounce tuna steaks, 1½ inches thick

¼ teaspoon freshly ground black pepper

2 teaspoons sesame seeds

Place the cellophane noodles in a large bowl and cover with boiling water. Let sit until softened, 3–5 minutes, drain well, and cut into 6-inch pieces with kitchen shears; set aside. Heat the olive oil in a medium sauté pan over medium-high heat until hot but not smoking. Add the bell pepper, zucchini, carrot, and onion and sauté until crisp-tender, 3–5 minutes. Add the noodles, toss well, and turn off the heat. Add the spinach, ¼ teaspoon of the salt, and the sesame oil and toss until the spinach is wilted and all the vegetables are well incorporated; set aside. Heat a large nonstick skillet sprayed with nonstick cooking spray. Season the tuna steaks on both sides with the remaining ½ teaspoon salt, the pepper, and the sesame seeds and add to the pan. Sear for 3 minutes on each side and serve over the noodles.

Yield:
4 servings (1 tuna steak and about 1¼ cups noodle mixture each)

Per serving:
420 calories; 54 g protein; 30 g carbohydrates; 2 g fiber; 2.5 g sugars; 8 g fat; 1 g saturated fat; 0 trans fat; 102 mg cholesterol; 469 mg sodium; 85 mg calcium; 0.6 g omega-3 fats; 4,074 IU vitamin A; 34 mg vitamin C; 2.3 mg vitamin E; 3 mg iron; 2 mg zinc

SHRIMP AND ANGEL HAIR PASTA WITH BABY SPINACH AND SLICED MUSHROOM SALAD

Pasta

8 ounces dried angel hair pasta

1 pound peeled and deveined jumbo shrimp (21–25 count)

4 cloves garlic, sliced

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 tablespoon extra virgin olive oil

1 pound ripe tomatoes, diced

¼ cup fresh basil leaves, chopped

1 tablespoon white wine vinegar

Salad

6 cups baby spinach

1½ cups sliced white mushrooms

2 tablespoons fresh lemon juice

1 tablespoon extra virgin olive oil

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

Bring a large pot of water to a boil, add the pasta, and cook according to the package directions. Drain and keep warm. In a medium bowl, combine the shrimp, half of the garlic, and ¼ teaspoon each of the salt and pepper and toss well. Heat the oil in a medium skillet until hot but not smoking and add the shrimp mixture. Cook, stirring, until the shrimp are just cooked through, 3 minutes; transfer to a bowl. Add the tomatoes and remaining garlic to the skillet and cook until the tomatoes soften and release some of their juices, 5 minutes. Add the shrimp back to the pan; add the basil, vinegar, and remaining ¼ teaspoon each salt and pepper; and turn off the heat. Toss well with the cooked pasta.

Combine the spinach and mushrooms in a large bowl and toss with the lemon juice. Add the oil, salt, and pepper and toss again until combined.

Yield:
4 servings (1½ generous cups pasta and 1½ cups salad each)

Per serving:
427 calories; 34 g protein; 50 g carbohydrates; 4.4 g fiber; 5 g sugars; 9.5 g fat; 1.5 g saturated fat; 0 trans fat; 221 mg cholesterol; 656 mg sodium; 117 mg calcium; 0.5 g omega-3 fats; 4,774 IU vitamin A; 32 mg vitamin C; 4 mg vitamin E; 7 mg iron; 3.2 mg zinc

SHRIMP, SWEET POTATO, AND VEGETABLE CURRY OVER COCONUT-LIME JASMINE RICE

1 tablespoon canola oil

2 cloves garlic, thinly sliced

1 2-inch piece fresh ginger, peeled and cut into strips

1 tablespoon red curry paste

1 small sweet onion, sliced

1 medium sweet potato, peeled and cubed (2 cups)

1 red bell pepper, sliced

1 14-ounce can light coconut milk

1½ cups green beans, trimmed and cut into 2-inch pieces

1 pound peeled and deveined jumbo shrimp (21–25 count)

1 tablespoon low-sodium soy sauce

3 tablespoons freshly squeezed lime juice, plus 1 lime, cut into wedges

½ teaspoon kosher salt

½ cup fresh basil leaves, roughly chopped

½ cup fresh cilantro leaves, roughly chopped

1 cup jasmine rice, cooked

½ teaspoon finely grated lime zest

¼ cup toasted sweetened flaked coconut

Heat the oil in a large deep skillet or saucepan over medium-high heat; add the garlic and ginger and sauté until fragrant and just beginning to brown, 1 minute. Add the curry paste and continue to sauté until well incorporated and fragrant, 1 minute, and then quickly stir in the onion, sweet potato, and red bell pepper until coated with curry paste. Add the coconut milk, bring to a simmer, and cook until the sweet potato is tender, about 10 minutes. Add the green beans and shrimp and continue to simmer until the beans are tender and the shrimp have cooked through, 5 minutes. Season with soy sauce, lime juice, and salt; remove from the heat; and stir in the basil and cilantro. In a medium bowl, combine the hot cooked rice, lime zest, and toasted coconut until mixed well. Serve the curry over the rice with extra lime wedges on the side.

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

Per serving:
469 calories; 25 g protein; 59 g carbohydrates; 6 g fiber; 11 g sugars; 15 g fat; 6.8 g saturated fat; 0 trans fat; 168 mg cholesterol; 640 mg sodium; 143 mg calcium; 0.7 g omega-3 fats; 8,014 IU vitamin A; 72 mg vitamin C; 3 mg vitamin E; 7.2 mg iron; 2.4 mg zinc

SMOKY SHRIMP FAJITAS WITH WHOLE WHEAT TORTILLAS

1 pound peeled and deveined extra-large shrimp (26–30 count)

2 cloves garlic, sliced

1 tablespoon adobo sauce from canned chipotle in adobo

1 teaspoon honey

1 tablespoon extra virgin olive oil

¼ teaspoon ground cumin

1 small onion, sliced

1 red bell pepper, sliced

1 yellow bell pepper, sliced

½ teaspoon kosher salt

3 tablespoons chopped fresh cilantro

1 tablespoon fresh lime juice

¼ cup low-fat plain yogurt

¼ cup chopped tomato

4 8-inch whole wheat tortillas, warmed

In a medium bowl, combine the shrimp, garlic, adobo sauce, and honey. Toss well and let sit for 10 minutes. Heat the olive oil in a medium skillet over medium-high heat and add the shrimp. Sauté until just cooked through, 3–5 minutes. Transfer from the skillet to a small bowl and add the cumin, onion, bell peppers, and salt. Sauté until crisp-tender, 5 minutes. Add the shrimp back to the vegetables, add 2 tablespoons of the chopped cilantro and the lime juice, and toss well. Meanwhile, in a small bowl, stir together the yogurt, tomato, and remaining 1 tablespoon chopped cilantro. Top each warmed tortilla with the shrimp mixture and yogurt sauce.

Yield:
4 servings (1 fajita each)

Per serving:
342 calories; 29 g protein; 33 g carbohydrates; 3.4 g fiber; 7 g sugars; 9 g fat; 1 g saturated fat; 0 trans fat; 173 mg cholesterol; 602 mg sodium; 107 mg calcium; 0.6 g omega-3 fats; 2,444 IU vitamin A; 137 mg vitamin C; 2.6 mg vitamin E; 4.4 mg iron; 1.6 mg zinc

SPICED SALMON

1 teaspoon jerk seasoning

½ teaspoon kosher salt

teaspoon chipotle powder

4 6-ounce wild salmon fillets

1½ teaspoons extra virgin olive oil

Preheat the oven to 425°F and line a baking sheet with foil; set aside. In a small bowl, combine the jerk seasoning, salt, and chipotle powder. Season the flesh side of the fillets evenly with this mixture. Heat the olive oil in a large skillet over medium-high heat until hot but not smoking and carefully place the fillets, seasoned side down, in the hot oil. Cook, without moving, until well browned, about 3 minutes. Remove the fillets from the skillet and place on the baking sheet, skin side down. Place in the oven and roast until just cooked through, 6–8 minutes.

Yield:
4 servings (1 filet each)

Per serving:
291 calories; 38.5 g protein; 0 carbohydrates; 0 fiber; 0 sugars; 14 g fat; 2 g saturated fat; 0 trans fat; 107 mg cholesterol; 396 mg sodium; 23 mg calcium; 3.4 g omega-3 fats; 67 IU vitamin A; 0 vitamin C; 2 mg vitamin E; 1.6 mg iron; 1.2 mg zinc

SWEET AND CRUNCHY SHRIMP–SPINACH SALAD

1 pound peeled and deveined jumbo shrimp (21–25 count)

1 egg white, lightly beaten

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ cup panko