The 20/20 Diet (30 page)

choice, skin on. Sprinkle with almonds.

Lunch Options

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Open-Faced Tuna Sandwich

Chop 2 tablespoons unsalted raw or dry-roasted almonds. In a

small bowl, mix 3 ounces chunk light tuna (canned in water,

drained) with 1/2 teaspoon salt-free Italian herb seasoning,

1 ½ tablespoons balsamic vinegar, and chopped almonds. Spoon

tuna mixture onto 1 slice (1 ounce
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) whole-grain rye bread. Serve

with 1/2 cup each raw baby carrots and grape tomatoes. (Options:

toast bread if desired, and use sliced or slivered almonds rather

than whole, chopped.)

Mediterranean Tuna Salad

Rub or brush 1/2 cup eggplant chunks and 1/4 of medium red

bell pepper, slic
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ed, with 1 teaspoon extra-virgin olive oil. Place

veggies on one end of a cookie sheet and place 2 rye crisps on

the other end. Place cookie sheet in preheated 350°F oven for

5–10 minutes, checking every few minutes. Remove crisps when

toasted and golden and veggies when soft. In a small bowl, whisk

together 2 teaspoons extra-virgin olive oil, 2 teaspoons balsamic

vin
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egar, and 1/4 teaspoon salt-free Italian herb seasoning. Add

4 ounces chunk light tuna (canned in water, drained) to bowl

and toss with dressing. Place 1 cup mixed greens in a salad bowl.

Top with eggplant, peppers, and tuna. Cut or crumble rye crisps

over salad. (Option: leave rye crisps untoasted.)

196 | The 20/20 Diet

Chicken and Veggie Pasta Salad

In a medium bowl, whisk together 2 teaspoons extra-virgin olive

oil, 1 tablespoon balsamic vinegar, 1/4 teaspoon minced garlic,

and 1 teaspoon lemon juice. Add 2 tablespoons minced onion,

1/4 cup each finely chopped kale, chopped mushrooms, and grape

tomatoes, sliced in half, and 3–4 chopped fresh basil le
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aves. Fold

in 3 ounces cooked boneless, skinless chicken breast, diced, and

1/2 cup cooked 100% whole-grain penne. Chill for at least

30 minutes (or overnight) and serve. (Option: to add another

20/20 Food, use whole-grain rye pasta.)

Lemony Lentil Salad

In a small bowl, toss 1/2 cup len
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tils (boiled, steamed vacuum

sealed, or canned, drained and rinsed) with 1 teaspoon extra-

virgin olive oil, 1/4 teaspoon minced garlic, and 1 tablespoon

lemon juice; set aside. Toss 2 cups mixed greens with 2 teaspoons

extra-virgin olive oil and 1 tablespoon balsamic vinegar. Transfer

greens to a salad bowl, top with seasoned lentils, and garnish with

2 rye crisps, crushed.

Quick Blac STREET

k Bean Casserole

In a small saucepan over medium heat, sauté 1/4 teaspoon garlic

in 1 tablespoon extra-virgin olive oil with 1/4 cup each chopped

onion, mushrooms, carrots, and green bell peppers. Add 1/2 cup

grape tomatoes, sliced in half, 1/2 cup spinach, 1/2 cup low-

s
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odium vegetable broth, and a dash each cayenne pepper, black

pepper, and crushed red pepper. Quickly bring to a boil, then

reduce to a simmer and stir for 10–12 minutes. Stir in 1/3 cup

cooked brown rice (fluffy, not packed) and 1/2 cup black beans

and cook to heat through.

Appendix B | 197

Open-Faced Tofu Pesto Sandwich

Spread 1 slice (1 ounce) whole-grain rye bread with 1 tablespoon

basil pesto. Top with sliced or cubed extra-firm tofu (1/5 of a

14-ounce package) and cover with 1/4 cup greens of your choice

and 5–6 rings of red onion. Serve with a side of 1/2 cup fresh

grape tomatoes and 1 small tangerine.

Chickpea Lettuce Wraps

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Preheat oven to 350°F. Toss 1/2 cup chickpeas (boiled or canned,

rinsed and drained) with 2 teaspoons extra-virgin olive oil and

1/4 teaspoon minced garlic. Spread out on a cookie sheet and roast

for 10 minutes. Fill 4 outer romaine leaves each with 1 tablespoon

cooked, chilled whole-wheat couscous, roasted chickpeas, minced

red onion, and chopped grape tomat

Chicken Apple Walnut Salad

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oes.

Chop 2 tablespoons walnuts; set aside. In a small bowl, whisk

2 teaspoons Dijon mustard with 1 teaspoon water, 1 teaspoon

lemon juice, and 1/4 teaspoon minced garlic. Toss with 3 ounces

cooked boneless, skinless chicken breast, diced. Place chicken

salad over a be
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d of 1 cup fresh greens of your choice. Top with

1 small sliced apple of your choice, skin on. Sprinkle with walnuts

and 1 crumbled rye crisp.

Open-Faced Moroccan Chicken Salad

I

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n a small bowl, whisk together 2 teaspoons coconut oil, 1/4 tea-

spoon minced garlic, and 1/8 teaspoon ground cinnamon. Toss

3 ounces cooked boneless, skinless chicken breast, diced and

chilled, and 2 tablespoons raisins in oil. Spoon chicken salad onto

1 slice (1 ounce) whole-grain bread (fresh or toasted).

198 | The 20/20 Diet

Chickpea and Veggie Pasta Salad

In a medium bowl, whisk together 2 teaspoons extra-virgin

olive oil, 1 tablespoon balsamic vinegar, 1/4 teaspoon minced

garlic, and 1 teaspoon lemon juice. Add 2 tablespoons minced

red onion, 1/2 cup baby spinach, 1/4 cup grape tomatoes, sliced

in half, and 3–4 fresh basil leaves, chopped. Fold i
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n 1/2 cup

chickpeas (boiled or canned, rinsed and drained) and 1/2 cup

cooked 100% whole-grain penne. Chill for at least 30 minutes

(or overnight) and serve. (Option: to add another 20/20 Food,

use whole-grain rye pasta.)

Shrimp and Veggie Lettuce Wraps

In a medium pan, stir together 1 t
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ablespoon coconut oil, 1/2 tea-

spoon minced garlic, 1/4 cup low-sodium vegetable broth, and

1/8 teaspoon crushed red pepper. Add 1/2 cup each sliced mush-

rooms and chopped red bell pepper and sauté until mushrooms

are slightly tender. Add 3 ounces cooked medium shrimp (peeled,

deveined; frozen, thawed is OK) and heat through. Fill 2 large

outer romaine leaves with veggie and shrimp mixture along with

1/2 cup cooked brown rice (fluffy, not packed).

Tofu and Sp STREET

inach Tacos

In a medium pan, sauté 1 cup fresh baby spinach, 1/4 cup minced

onion, and a dash each black pepper, cayenne pepper, and crushed

re
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d pepper in 1/4 cup low-sodium vegetable broth until onions

are translucent. Add cubed extra-firm tofu (1/5 of a 14-ounce

package) and heat through. Fill 2 taco-shaped whole-grain corn

tortillas with veggie and tofu mixture and top with 1/4 of a ripe

avocado, sliced.

Appendix B | 199

Lemon Pepper Cod Salad

In a small bowl, whisk 2 teaspoons Dijon mustard with 1 teaspoon

water, 1 teaspoon lemon juice, and 1/4 teaspoon minced garlic. Toss

with 3 ounces cooked, chil ed, flaked cod filet. In a second small bowl, whisk together 2 teaspoons balsamic vinegar, 1 tablespoon extra-virgin olive oil, and 1/4 teaspoon ground black pepper. Ad
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d 1 ½ cups

greens of your choice and toss to coat the leaves. Place greens in a

salad bowl, top with cod salad, and serve with 2 rye crisps.

Shrimp and Wild Rice over Spinach

In a medium pan, stir together 1 tablespoon coconut oil, 1/2 tea-

spoon minced garlic, 1/4 cup low-sodium vegetable broth, and

1/8 teaspoon crushed red pepper. Ad
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d 1/2 cup each chopped red

bell pepper and broccoli florets and sauté until broccoli is slightly

tender. Add 3 ounces cooked medium shrimp (peeled, deveined;

frozen, thawed is OK) and 1/2 cup cooked wild rice (fluffy, not

packed) and heat through. Serve shrimp mixture over 1 cup baby

spinach leaves. (Option: toss shrimp mixture with spinach, chill

for at least 30 minutes, and serve cold.)

Spicy Lentil C STREET

asserole

In a small saucepan over medium heat, sauté 1/4 teaspoon garlic

in 2 teaspoons extra-virgin olive oil with 1/3 cup each chopped

onion, mushrooms, and broccoli florets. Add 1/2 cup grape toma-

toes, sliced in half, 1/2 cup spinach, 1/2 cup low-sodium vegetable

brot
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h, and a dash each cayenne pepper, black pepper, and crushed

red pepper. Quickly bring to a boil, then reduce to a simmer and

stir for 8–10 minutes. Stir in 1/3 cup cooked brown rice and

1/2 cup lentils (boiled, steamed vacuum sealed, or canned, drained

and rinsed) and heat through.

200 | The 20/20 Diet

Chilled Lentil and Eggplant Salad

In a medium pan, sauté 1/2 teaspoon minced garlic, 1 cup cubed

eggplant, 1/4 cup minced onion, and 1/4 teaspoon salt-free Italian

herb seasoning in 1 tablespoon extra-virgin olive oil with 2 table-

spoons low-sodium vegetable broth. Sauté until eggplant is tender. In

a medium bowl, combine veggies with 1/3 cup cooked, chi
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l ed brown

rice and 1/2 cup lentils (boiled, steamed vacuum sealed, or canned,

drained and rinsed). Refrigerate at least 30 minutes or overnight.

Chicken and Wild Rice Lettuce Wraps

Toss 3 ounces cooked boneless, skinless chicken breast, diced and

chilled, with 1 tablespoon extra-virgin olive oil and 1/2 teaspoon

each minced garlic and salt-free Italian herb seasoning. Fill 2 large

outer romaine leaves with chicke
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n mixture and top each with

2 tablespoons cooked, chilled wild rice, minced red onion, and

chopped grape tomatoes.

Tofu Spinach Walnut Pita

Chop 2 tablespoons walnuts; set aside. In a small bowl, whisk

2 teaspoons Dijon mustard with 1 teaspoon water, 1 teaspoon

lemon juice, and 1/4 teaspoon minced garlic. Coat cubed extra-

firm tofu (1/
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5 of a 14-ounce package) and 1 cup baby spinach

leaves with mustard sauce. Stuff into half of a 100% whole-grain

pita and garnish with walnuts.

Mediterranean Chicken Pita

I
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n a small pan, sauté 1/2 teaspoon minced garlic in 2 teaspoons

extra-virgin olive oil with 1/2 cup grape tomatoes, sliced in half, 1 cup baby spinach leaves, 1/4 cup minced onion, and 1/4 teaspoon salt-free

Italian herb seasoning. Stuff into half of a 100% whole-grain pita

with 3 ounces cooked boneless, skinless chicken breast, sliced.

Appendix B | 201

Chicken and Veggie Tacos

In a small bowl, toss 1/4 cup each diced tomato and minced onion

with 2 teaspoons lime juice and 1 tablespoon chopped cilantro;

place in refrigerator to chill. In a medium pan, sauté 1 cup fresh

baby spinach, 1/4 cup minced red bell pepper, and 1/4 cup sliced

mushrooms in 2 teaspoons extra-virgin olive oil and 2 tabl
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espoons

low-sodium vegetable broth. Sauté until mushrooms are tender.

Add 3 ounces cooked boneless, skinless chicken breast, diced, and

heat through. Fill 2 taco-shaped whole-grain corn tortillas with

veggie and chicken mixture and top with tomato mixture.

Dinner Options

Chicken with Garlicky Spinac BOOKS,

h and Corn

Bake or grill 3 ounces boneless, skinless chicken breast. Sauté

2 cups fresh spinach in 2 teaspoons extra-virgin olive oil with

1/4 teaspoon minced garlic. Steam or microwave 1/2 cup frozen

corn and season with 1/8 teaspoon garlic powder (not garlic salt)

and 1/4 teaspoon dried or 1/2 teaspoon fresh parsley. Serve cooked

chicken with sides of spinach and corn.

Shrimp over SoSTREET

ba Noodles in Peanut Sauce

In a small pan, sauté 1/4 cup each broccoli florets, chopped red

bell pepper, and onion with 1 cup baby spinach in 1/4 cup low-

sodium vegetable broth. In a medium bowl, stir together 1 table-

spoon all-natural peanut butter, 1/4 teaspoon fresh grated ginger,

1/
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4 teaspoon minced garlic, and a dash of crushed red pepper. Add

1/4 cup hot cooked soba noodles to bowl and toss until coated

with peanut sauce. Place noodles on a plate and top with sautéed

veggies and 3 ounces (start with 4 ounces raw) boiled or grilled

medium shrimp (fresh, peeled, deveined or frozen, thawed).

202 | The 20/20 Diet

Chicken with Almond Green Beans and

Roasted Red Potatoes

Chop 2 tablespoons unsalted raw or dry-roasted almonds; set

aside. Place 1/2 cup cubed Red Bliss potato, skin on, on a cookie

sheet and bake in a preheated 350°F oven for 10 minutes or until

tender. In a small bowl, whisk 2 teaspoons Dijon mu
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stard with

1 teaspoon water, 1 teaspoon lemon juice, and 1/4 teaspoon

minced garlic. Toss 1 cup steamed green beans in mustard sauce

and garnish with almonds. Serve with 3 ounces cooked boneless,

skinless chicken breast and roasted potatoes. (Option: use sliced or

slivered almonds rather than whole, chopped.)

Shrimp and Veggie Stir-Fry

In a medium pan, stir together 2 t
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easpoons coconut oil, 1/2 tea-

spoon minced garlic, 1/4 cup low-sodium vegetable broth, and