The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (33 page)

4 teaspoons maple syrup

2 tablespoons canola oil

1 cup 0% plain Greek yogurt

1.
In a large bowl, whisk together the egg whites, orange peel, milk, 2 teaspoons of the vanilla extract, and ¼ cup of the orange juice until thoroughly mixed.

2.
Slice each piece of bread in half diagonally. Soak the bread in the egg mixture and cover the bowl in plastic wrap. Refrigerate for 1 hour (or overnight), turning halfway through to ensure the egg soaks into both sides of the bread.

3.
In a small saucepan, combine the maple syrup and the remaining 1 cup orange juice and 1½ teaspoons vanilla. Simmer, stirring every 30 seconds, for 10 minutes, or until the mixture has reduced by one-third.

4.
Heat the oil in a large skillet over medium-high heat. Add the soaked slices of bread and cook for 2½ minutes on each side. On each of 4 plates, place 2 halves, top each half with 2 tablespoons yogurt, and drizzle with 2 tablespoons of the orange juice mixture.

Nutrition per serving (2 halves with toppings):
296 calories, 14 g protein, 38 g carbs, 4 g fiber, 19 g total sugar, 9 g fat, 1 g saturated fat, 235 mg sodium

PHASE 4

Makes 14 servings

PREP TIME:
10 minutes •
TOTAL TIME:
55 minutes

2 cups rolled oats

¾ cup sliced almonds

½ cup chopped pecans

½ cup pumpkin seeds

½ cup shredded unsweetened coconut

½ cup dried cranberries

1 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

1 teaspoon sea salt

4 tablespoons maple syrup

2 tablespoons natural peanut butter

1 tablespoon coconut oil

1 tablespoon canola oil

½ teaspoon vanilla extract

1.
Preheat the oven to 300°F. Line a baking sheet with parchment paper or a nonstick mat.

2.
In a large mixing bowl, stir together the oats, almonds, pecans, pumpkin seeds, coconut, dried cranberries, cinnamon, nutmeg, and salt until fully combined.

3.
In a medium saucepan over medium heat, stir together the maple syrup, peanut butter, coconut oil, canola oil, and vanilla. Bring to a boil, then reduce the heat to a simmer and cook, stirring frequently, for 3 minutes, or until it has a smooth, uniform consistency.

4.
Pour the syrup mixture over the oats mixture and stir well, until all of the ingredients are thoroughly combined and there are no dry oats.

5.
Spread the granola mixture onto the baking sheet. Bake for 45 minutes, stirring every 15 minutes to ensure even crispness.

Note:
Serve
1
⁄
3
cup granola with 6 ounces 0% plain Greek yogurt for a simple and Sugar Smart Diet–approved breakfast.

Nutrition per serving (
1
⁄
3
cup granola):
202 calories, 5 g protein, 19 g carbs, 2 g fiber, 7 g total sugar, 13 g fat, 4 g saturated fat, 170 mg sodium

PHASE 1

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
45 minutes

3 tablespoons lemon juice

¼ teaspoon salt

1 clove garlic, minced

4 teaspoons olive oil, divided

1 pound boneless, skinless chicken thighs

1 pound asparagus, ends trimmed

5 cups low-sodium chicken or vegetable broth

1 large yellow onion, finely chopped

1 shallot, finely chopped

1 tablespoon chopped fresh sage leaves or 2 teaspoons dried

¼ teaspoon freshly ground black pepper

1 cup pearled barley

1.
Preheat the oven to 400°F. Line a baking sheet with foil.

2.
In a medium bowl, whisk together the lemon juice, salt, garlic, and 1 teaspoon of the oil. Add the chicken and asparagus and toss with the dressing.

3.
Place the chicken on the baking sheet and bake for 20 to 25 minutes, or until the internal temperature is 165°F. Add the asparagus to the baking sheet during the final 10 minutes of cooking.

4.
Meanwhile, pour the broth into a medium saucepan and cook over medium heat for 5 minutes, or until steaming. Remove from the heat.

5.
Heat the remaining 3 teaspoons oil in a large saucepan over medium-high heat. Add the onion and cook, stirring frequently, for 5 minutes, or until soft. Add the shallot and cook for 2 minutes. Add the sage and black pepper and cook for 1 minute. Reduce the heat slightly, add the barley, and cook, stirring, for 1 minute.

6.
Add 1 cup of the broth to the barley mixture and cook, stirring, for 4 minutes, or until all the liquid is absorbed. Add another ½ cup broth to the mixture and cook, stirring, for 3 minutes, or until absorbed. Continue this process with the remaining broth until all of it is absorbed and the barley is tender and creamy, about 20 more minutes.

7.
Remove from the heat, cover, and let sit for 5 minutes. Serve the barley risotto topped with the chicken and asparagus.

Nutrition per serving (4 ounces chicken, ¾ cup barley, 5 spears asparagus):
467 calories, 37 g protein, 48 g carbs, 12 g fiber, 6 g total sugar, 16 g fat, 4 g saturated fat, 451 mg sodium

PHASE 1

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
20 minutes

2 tablespoons + 2 teaspoons extra-virgin olive oil

1 cup finely chopped onion

8 ounces ground turkey breast

2 cups reduced-sodium canned tomatoes

1 cup reduced-sodium chicken broth

1 cup no-salt-added tomato paste

2
2
⁄
3
cups canned kidney beans, rinsed and drained

3 teaspoons chili powder

½ teaspoon ground cumin

¼ cup chopped scallions

1.
In a large skillet, heat the oil over medium-high heat. Add the onion and turkey and cook, stirring frequently, for 5 minutes, or until the turkey is cooked through and broken apart and the onion is tender.

2.
Add the tomatoes, broth, tomato paste, kidney beans, chili powder, and cumin and simmer for 10 minutes. Serve topped with the scallions.

Nutrition per serving (1 cup):
445 calories, 31 g protein, 61 g carbs, 14 g fiber, 19 g total sugar, 12 g fat, 2 g saturated fat, 438 mg sodium

PHASE 1

Makes 4 servings

PREP TIME:
15 minutes •
TOTAL TIME:
40 minutes

4 portobello mushroom caps

2 tablespoons olive oil, divided

1
⁄
3
cup toasted pine nuts

½ block extra-firm tofu, drained and cubed

½ cup finely chopped onion

2 cloves garlic, minced

2 tomatoes, chopped

2 cups chopped fresh spinach

1 teaspoon dried basil

2¼ cups cooked brown rice (may use cooked frozen or microwaveable rice)

1 egg white, lightly beaten

¼ teaspoon freshly ground black pepper

2 tablespoons shredded Parmesan cheese

¾ cup shredded part-skim mozzarella cheese, divided

3 tablespoons chopped fresh basil

1.
Preheat the oven to 375°F. Coat a baking sheet with cooking spray.

2.
Trim the stem from each mushroom and wipe clean. Using 1 tablespoon of the oil, brush the outside top of each mushroom.

3.
Toast the pine nuts in a medium skillet over medium heat for 3 to 4 minutes, or until they become fragrant. Remove from the skillet.

4.
Heat the remaining 1 tablespoon oil in the same skillet over medium-high heat. Add the tofu, onion, and garlic and cook, stirring frequently, for 3 to 4 minutes, or until the onion is tender and tofu is browned. Add the tomatoes, spinach, and dried basil. Cook, stirring frequently, for 2 to 3 minutes.

5.
Remove from the heat. Stir in the rice, egg white, pepper, Parmesan, and
1
⁄
3
cup of the mozzarella. Spoon one-quarter of the rice mixture into each mushroom cap. Top each evenly with the remaining mozzarella and the fresh basil. Place the mushroom caps, stuffing side up, on the baking sheet. Bake for 15 minutes, or until the mushrooms are tender and the cheese is bubbly.

Nutrition per serving (1 stuffed mushroom cap):
395 calories, 19 g protein, 34 g carbs, 5 g fiber, 6 g total sugar, 22 g fat, 5 g saturated fat, 483 mg sodium

PHASE 1

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
25 minutes

2 cups low-sodium chicken or vegetable broth

1 cup dry bulgur

4 bell peppers, each sliced into 8 pieces

1 large yellow onion, cut into chunks

2 tablespoons + 2 teaspoons olive oil, divided

2
2
⁄
3
cups rinsed and drained canned chickpeas

2 tablespoons + 2 teaspoons red wine vinegar

2 tablespoons + 2 teaspoons lemon juice

2 teaspoons minced garlic

1 teaspoon dried oregano

½ cup crumbled feta cheese

1.
Preheat the oven to 400°F.

2.
In a medium saucepan, bring the broth to a boil. Add the bulgur, cover, and remove from the heat. Allow to sit for 20 minutes, or until all the liquid is absorbed.

3.
Toss the bell peppers and onion with 4 teaspoons of the oil and place on a baking sheet. Bake for 10 minutes, then turn the peppers and onion and add the chickpeas. Bake for 10 minutes, or until the onion is golden and both onion and peppers are soft.

4.
In a small bowl, whisk together the vinegar, lemon juice, garlic, oregano, feta, and the remaining 4 teaspoons oil. Toss the chickpea and veggie mixture with the bulgur and drizzle with the dressing.

Nutrition per serving (about ½ cups):
461 calories, 18 g protein, 63 g carbs, 9 g fiber, 7 g total sugar, 17 g fat, 5 g saturated fat, 471 mg sodium

PHASE 1

Makes 4 servings

PREP TIME:
15 minutes •
TOTAL TIME:
30 minutes

1 mango, chopped

½ cup chopped red onion

2 teaspoons finely chopped jalapeño pepper (wear plastic gloves when handling)

1 tablespoon lime juice

½ teaspoon garlic powder, divided

½ teaspoon salt, divided

¼ teaspoon chili powder

¼ teaspoon ground cumin

¾ pound cod fillets

2 teaspoons olive oil

8 corn tortillas (6” diameter)

1 cup shredded Mexican blend cheese

½ cup 0% plain Greek yogurt

1.
Preheat the oven to 425°F. Line a baking sheet with foil.

2.
In a medium bowl, combine the mango, onion, chile pepper, lime juice, ¼ teaspoon of the garlic powder, and ¼ teaspoon of the salt. Cover with plastic wrap and set aside.

3.
In a small bowl, mix together the chili powder, cumin, and the remaining ¼ teaspoon garlic powder and ¼ teaspoon salt.

4.
Drizzle the cod with the oil, rub with the spice mixture, and place on the baking sheet. Bake for 15 minutes. During the last 9 minutes of baking, coat the tortillas lightly on both sides with cooking spray and place in the oven with the fish. Hang each tortilla over 2 rungs of the oven rack so they become crisp.

5.
Break the cod into small pieces with a fork. Fill each corn tortilla shell with a scant ¼ cup cod pieces, 2 tablespoons cheese, 3 tablespoons mango salsa, and 1 tablespoon yogurt.

Nutrition per serving (2 tacos):
432 calories, 33 g protein, 35 g carbs, 3 g fiber, 11 g total sugar, 19 g fat, 9 g saturated fat, 995 mg sodium

PHASE 2