The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (35 page)

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
45 minutes

1 cup pearled barley

4 wild salmon or halibut fillets (4 ounces each)

1
⁄
8
teaspoon kosher salt

1
⁄
8
teaspoon freshly ground black pepper

2 tablespoons + 2 teaspoons extra-virgin olive oil, divided

6 cups kale, roughly chopped

½ cup chopped sweet onion

4 teaspoons minced garlic

4 teaspoons minced ginger

¼ cup dry white wine

1 cup orange juice

2 teaspoons maple syrup

2 teaspoons reduced-sodium soy sauce

1.
Cook the barley according to package directions.

2.
Sprinkle each salmon fillet evenly on both sides with the salt and pepper. Heat 4 teaspoons of the oil in a large skillet over medium-high heat. Add the salmon and kale and cook for 2 to 3 minutes. Turn the fillets and continue cooking for 2 to 3 minutes, or until the fish flakes easily with a fork. Transfer the salmon and kale to a plate.

3.
Heat the remaining 4 teaspoons oil in the same skillet. Add the onion, garlic, and ginger and cook for 30 seconds, or until fragrant but not browned. Add the wine and cook for 3 minutes, or until the liquid is almost evaporated. Add the orange juice, maple syrup, and soy sauce. Bring to a boil, then lower the heat and simmer for 1 minute.

4.
Return the salmon and kale to the skillet, spoon the sauce over all to coat, and heat through for 1 minute. Transfer to plates with one-quarter of the barley, spoon any remaining juices over the salmon and barley, and serve.

Nutrition per serving (1 salmon fillet, ¾ cup barley, ¾ cup kale):
469 calories, 28 g protein, 53 g carbs, 10 g fiber, 8 g total sugar, 17 g fat, 2 g saturated fat, 464 mg sodium

PHASE 3

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
25 minutes

4 cans (6 ounces each) lump crabmeat, drained

½ cup finely chopped red onion

2 tablespoons
Sugar Smart BBQ Sauce

2 eggs, lightly beaten

2
⁄
3
cup whole wheat bread crumbs

4 teaspoons olive oil, divided

½ large yellow onion, sliced

4 cloves garlic, minced

8 cups kale

1½ cups canned white beans, rinsed and drained

1.
In a medium bowl, mix the crabmeat, onion, barbecue sauce, and eggs until well combined. Stir in the bread crumbs until the mixture forms a loose ball. Divide into 8 patties.

2.
Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the patties and cook for 4 minutes on each side, or until golden brown and cooked through.

3.
Heat the remaining 2 teaspoons oil in a medium skillet over medium-high heat. Add the onion and cook for 3 minutes, or until soft. Add the garlic, kale, and beans and cook for 3 minutes, or until the kale is wilted. Serve the crab cakes over the kale mixture.

Nutrition per serving (2 crab cakes and ½ cups greens):
456 calories, 44 g protein, 48 g carbs, 9 g fiber, 4 g total sugar, 11 g fat, 2 g saturated fat, 644 mg sodium

PHASE 3

Makes 4 servings

PREP TIME:
15 minutes •
TOTAL TIME:
1 hour 5 minutes

8 cups baby spinach leaves, chopped

2 cups chopped cucumber

2 cups chopped carrot

¾ cup wheat berries

1 apple, chopped

1
⁄
3
cup sliced almonds

3 tablespoons + 1 teaspoon olive oil

¼ cup white wine vinegar

1 tablespoon orange juice

2 teaspoons Dijon mustard

Salt and freshly ground black pepper

1 teaspoon white vinegar (or any other type)

4 eggs

1.
In a large salad bowl, combine the spinach, cucumber, and carrot.

2.
Bring 2¼ cups water to a boil in a medium pot. Add the wheat berries, reduce the heat to low, and simmer for 45 to 50 minutes, or until chewy but tender. Check for doneness about 30 minutes into the cooking time, then every 10 minutes afterward. (Cooking time varies depending on the age and type of wheat berries.)

3.
Combine the wheat berries with the apple, almonds, and the 1 teaspoon oil. Then add to the spinach mixture.

4.
In a small bowl, whisk together the vinegar, orange juice, and mustard until evenly mixed. Season with salt and pepper to taste. Slowly whisk in the 3 tablespoons oil until the dressing is uniform.

5.
Fill a large, shallow saucepan or skillet three-quarters full with water. Heat over high heat until the water is steaming but not quite boiling. Add the vinegar (this will help the egg whites stay together) and stir the water with a spoon in one direction until it’s swirling quickly. Crack an egg into a ladle or a small cup, and gently lower it into the moving water. Repeat with the remaining eggs. Turn the heat off, cover, and let the eggs cook until the yolks are cooked to preferred doneness, 7 to 8 minutes for over easy. Remove the eggs with a slotted spoon.

6.
Divide the salad evenly into 4 salad bowls, top each with an egg, and drizzle with the dressing.

Nutrition per serving (3 cups salad):
437 calories, 18 g protein, 44 g carbs, 11 g fiber, 10 g total sugar, 23 g fat, 4 g saturated fat, 316 mg sodium

Note:
Make a large batch of wheat berries ahead of time, then use in this recipe and in other dishes throughout the week. If using cooked wheat berries for this recipe, use 2 cups instead of the ¾ cup uncooked. This will reduce the recipe’s cook time to 10 minutes and the total time to 25 minutes.

PHASE 3

Makes 4 servings

PREP TIME:
10 minutes •
TOTAL TIME:
35 minutes

1 cup quinoa

2 cups water

¾ pound cooked skinless chicken breast, shredded or cubed (about 2¼ cups)

1 cup shredded red cabbage

1 cup shelled and cooked edamame

1 cup chopped cucumber

1 red bell pepper, finely chopped

¾ cup shredded carrot

¼ cup chopped cilantro

½ cup
Sugar Smart Asian Peanut Dressing

1.
In a medium saucepan, add the quinoa and water. Bring to a boil, then reduce to low and simmer for 13 to 15 minutes, or until the liquid is absorbed and the quinoa is soft. Spread the quinoa out on a baking sheet and allow to cool to room temperature, about 10 minutes.

2.
In a large bowl, combine the chicken, cabbage, edamame, cucumber, pepper, carrot, and cilantro. Add the quinoa to the bowl. Toss the salad with the dressing to coat, and serve. Or refrigerate the salad overnight without dressing and add the dressing when ready to serve.

Nutrition per serving (2 cups salad, 2 tablespoons dressing):
481 calories, 38 g protein, 40 g carbs, 7 g fiber, 7 g total sugar, 19 g fat, 2 g saturated fat, 201 mg sodium

PHASE 1

Makes 5 cups

PREP TIME:
10 minutes •
TOTAL TIME:
40 minutes

1 tablespoon olive oil

1 large onion, finely chopped

5 cloves garlic, minced

2 carrots, finely chopped

1 can (28 ounces) crushed tomatoes

1 can (14.5 ounces) crushed tomatoes

1½ teaspoons dried basil

1 bay leaf

Pinch of crushed red-pepper flakes

Freshly ground black pepper

1.
Heat the oil in a large skillet with deep sides over medium-high heat. Add the onion and cook for 5 minutes, or until translucent. Add the garlic and carrots and cook for 5 minutes.

2.
Add both cans of tomatoes, the basil, bay leaf, pepper flakes, and black pepper to taste. Bring the sauce to a boil, then reduce the heat to low and let simmer for 20 minutes. Remove the bay leaf. Use the sauce right away, or it can be refrigerated in a sealed container for up to 3 days or frozen for up to 2 months.

Nutrition per serving (½ cup):
70 calories, 2 g protein, 12 g carbs, 3 g fiber, 7 g total sugar, 1 g fat, 0 g saturated fat, 320 mg sodium

PHASE 3

Makes 1 cup

PREP TIME:
5 minutes •
TOTAL TIME:
25 minutes

1 cup no-sugar-added tomato sauce

1 tablespoon cider vinegar

1 tablespoon + 1 teaspoon maple syrup

1½ teaspoons garlic powder

4 teaspoons smoked paprika

1½ teaspoons chili powder

¼ teaspoon freshly ground black pepper

¼ teaspoon salt

Pinch of ground cinnamon

In a small saucepan, combine the tomato sauce, vinegar, maple syrup, garlic powder, paprika, chili powder, pepper, salt, and cinnamon. Stir well. Cook over low heat, stirring, for 15 to 20 minutes, or until the mixture thickens and the color deepens. Store in an airtight container in the refrigerator for up to 10 days.

Nutrition per serving (1 tablespoon):
12 calories, <1 g protein, 3 g carbs, <1 g fiber, 3 g total sugar, <1 g fat, 0 g saturated fat, 143 mg sodium

PHASE 3

Makes 1 cup

PREP TIME:
1 minute •
TOTAL TIME:
5 minutes

½ cup reduced-sodium soy sauce

1
⁄
3
cup water

1 tablespoon honey

2 teaspoons minced garlic

1 tablespoon grated ginger

½ teaspoon sesame oil

In a small saucepan over medium-high heat, combine the soy sauce, water, honey, garlic, ginger, and oil. Bring to a boil, stirring constantly, then reduce the heat to low and simmer for 4 minutes. Store in a tightly covered container in the refrigerator for up to 1 week.

Nutrition per serving (1 tablespoon):
10 calories, 0 g protein, 2 g carbs, 0 g fiber, 1 g total sugar, 0 g fat, 0 g saturated fat, 266 mg sodium

PHASE 3

Makes
2
⁄
3
cup

PREP TIME:
10 minutes •
TOTAL TIME:
10 minutes

¼ cup unseasoned rice vinegar

1 tablespoon light or reduced-sodium soy sauce

1 tablespoon natural peanut butter

1 tablespoon honey

1 teaspoon minced garlic

1 teaspoon grated ginger (optional)

½ teaspoon spicy red-pepper sauce, like Sriracha sauce (optional)

3 tablespoons canola oil

1 teaspoon toasted sesame oil

In a medium bowl, whisk togetherthe vinegar, soy sauce, peanut butter, honey, garlic, ginger (if using), pepper sauce (if using), and the oils. Store in a tightly covered container in the refrigerator for up to 1 week. Use on salads, in grain or pasta dishes, or on poultry or meat dishes.

Nutrition per serving (1 tablespoon):
60 calories, 1 g protein, 2 g carbs, 0 g fiber, 2 g total sugar, < 5 g fat, <1 g saturated fat, 56 mg sodium

PHASE 1

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
30 minutes

1 can (15 ounces) chickpeas, rinsed and drained

1½ tablespoons olive oil

¼ teaspoon garlic powder

1½ teaspoons dried rosemary

¼ teaspoon salt

1.
Preheat the oven to 400°F.

2.
Spread the chickpeas on a paper towel in a single layer. Place another paper towel on top and gently dab to remove excess water. Transfer the chickpeas to a baking sheet. Pour the oil on the chickpeas, tossing with your hands to ensure that all chickpeas are coated in oil. Spread chickpeas into a single layer.