The 20/20 Diet (31 page)

1/8 teaspoon crushed red pepper. Add 3 ounces cooked medium

shrimp (peeled, deveined; frozen, thawed is OK) and 1/4 cup

minced onion and sauté 2 minutes. Add 1 cup greens of your

choice and 1/2 cup broccoli florets and sauté until broccoli is

slightly tender. Place sautéed veggies over a bed of 1/2 cup cooked

brown rice (fluffy, not packed).

Chicken and STREET

Veggie Soup

In a medium saucepan, sauté 1/2 teaspoon minced garlic with

1/4 cup each minced onions and chopped carrots in 2 teaspoons

extra-virgin olive oil until veggies are slightly tender. Add 1/2 cup

low-sodium vegetable broth and 1/2 cup water, 1 teaspoon salt-

fr
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ee Italian herb seasoning, 1/2 cup grape tomatoes, sliced in half,

and 1 cup spinach. Bring to a very brief boil, then reduce to a sim-

mer for about 5–8 minutes. Add 1/2 cup frozen, thawed corn and

3 ounces cooked boneless, skinless chicken breast, minced. Stir for

a few more minutes to heat through.

Appendix B | 203

Ground Turkey in Ginger Peanut Sauce over Rice

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,

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

3 ounces pan-browned extra-lean ground turkey and 1 tablespoon

warm water and toss to coat with peanut sauce. Place 1/3 cup

cooked brown rice (fluffy, not packed) on a plate and top with

turkey, then veggies.

Baked Cod and Roasted Baby Brussels Sprouts

Chop 2 tablespoons walnuts; set asi
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de. Place 4 ounces fresh cod

in a shallow pan and 1 cup baby Brussels sprouts (fresh or frozen)

on a cookie sheet. Place both in preheated 350°F oven and check

often after 6 minutes. Remove cod when fish easily flakes with

a fork and Brussels sprouts when golden and crisp on the out-

side and tender on the inside. Place Brussels sprouts on a bed of

1/4 cup cooked red quinoa and garnish with walnuts. Serve with

cod and wedges of fresh lemon.

Lentils and W STREET

ild Rice over Spaghetti Squash

In a small bowl, whisk together 1 tablespoon extra-virgin olive

oil, 1/4 teaspoon minced garlic, and a dash of cinnamon. Gently

fol
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d in 1/2 cup cooked lentils (boiled, steamed vacuum sealed, or

canned, drained and rinsed); set aside. In a medium bowl, toss

1 cup cooked spaghetti squash with 1/2 cup baby spinach and

1/4 cup cooked wild rice. Place squash mixture on a plate and top

with lentils.

204 | The 20/20 Diet

Roasted Turkey with Warm Red Bliss Potato Salad

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

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

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

garlic. Toss with 1/2 cup cubed Red Bliss potato, cooked (baked

or boiled), skin on. Serve with 3 ounces oven-roaste
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d boneless,

skinless turkey breast and 1 cup steamed green beans, topped with

almonds.

Lemony Chicken and Arugula Pasta

Over medium heat, sauté 1/4 teaspoon minced garlic in 2 teaspoons

extra-virgin olive oil with 1/4 cup minced onion and 1/3 cup sliced

mushrooms until onions are transl
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ucent. In a medium bowl, toss

3 ounces cooked boneless, skinless chicken breast, diced, with

1/2 cup 100% whole-grain penne, 1 cup fresh arugula, sau-

téed veggies, 1 teaspoon lemon juice, and 1/4 teaspoon fresh or

1/8 teaspoon dried lemon zest. (Option: to add another 20/20 Food,

use whole-grain rye pasta.)

Spicy Turke STREET

y and Corn Stew

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 pepper. 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

frozen, thawed corn and 3 ounces pan-browned extra-lean ground

turkey and heat through.

Appendix B | 205

Mediterranean Seafood Pasta

In a medium pan, sauté 1/2 cup each cubed eggplant, chopped

red bell peppers, chopped red onion, and sliced mushrooms in

2 teaspoons extra-virgin olive oil and 1/4 cup low-sodium vegeta-

ble broth with 1/2 teaspoon minced garlic and 1/4 teaspoon salt-

free Italian herb seasoning, until veggies are slightly ten
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der. Add

3 ounces baked cod, cut into chunks, and heat through. Serve

over 1/2 cup cooked whole-grain pasta.

Roasted Vegetable Balsamic Chicken Salad

Place 1/4 cup each thinly sliced carrots, cubed eggplant, chopped

red bell pepper, and frozen, thawed corn on a cookie sheet. Brush

with 2 teaspoons extra-virgin oliv
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e oil and roast in a preheated

350°F oven for 10 minutes. Toss 2 cups mixed greens with 1 tea-

spoon extra-virgin olive oil, 2 teaspoons balsamic vinegar, and

1/4 teaspoon salt-free Italian herb seasoning. Transfer to a salad

bowl, top with roasted vegetables and 3 ounces cooked boneless,

skinless chicken breast, sliced.

Chicken and V STREET

eggie Stew

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

in 2 teaspoons extra-virgin olive oil with 1/4 cup each chopped

onion, zucchini, carrots, and green bell pepper. Add 1/2 cup grape

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

ve
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getable 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 3 ounces cooked bone-

less, skinless chicken breast, diced, and 1/3 cup cooked brown rice

(fluffy, not packed) and heat through.

206 | The 20/20 Diet

Lentil and Brown Rice Soup

In a medium saucepan, sauté 1/4 cup each minced onions and

chopped carrots and 1/2 cup cauliflower florets in 1 tablespoon

extra-virgin olive oil with 1/2 teaspoon minced garlic until veg-

gies are slightly tender. Add 1/2 cup low-sodium vegetable broth

and 1/2 cup water, 1 teaspoon salt-free Italian herb seaso
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ning, and

1/2 cup grape tomatoes, sliced in half. Bring to a very brief boil

and then reduce to a simmer for about 10 minutes. Add 1/3 cup

cooked brown rice (fluffy, not packed) and 1/2 cup lentils (boiled,

steamed vacuum sealed, or canned, drained and rinsed). Stir for a

few more minutes to heat through.

Almond Chicken Stir-Fry

Chop 2 tablespoons unsalted ra
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w or dry-roasted almonds; set

aside. In a medium pan, stir together 1/2 teaspoon minced garlic,

1/4 cup low-sodium vegetable broth, and 1/8 teaspoon crushed

red pepper. Add 1/2 cup each greens of your choice, sliced mush-

rooms, and sliced carrots. Sauté until carrots are slightly tender.

Add 3 ounces cooked boneless, skinless chicken breast, minced,

and heat through. Place sautéed veggies and chicken over a bed

of 1/3 cup cooked brown rice (fluffy, not packed). Garnish with

almonds. (Opti
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on: use sliced or slivered almonds.)

Spinach and Cannellini Beans over Red Quinoa

In a medium pan, sauté 1 ½ cups baby spinach in 1 tablespoon

ex
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tra-virgin olive oil with 1/4 teaspoon minced garlic, 1/4 tea-

spoon salt-free Italian herb seasoning, and 1/8 teaspoon crushed

red pepper. Add 1/2 cup cannellini beans (boiled, steamed vac-

uum sealed, or canned, drained and rinsed) and heat through.

Serve over 1/3 cup cooked quinoa (fluffy, not packed).

Appendix B | 207

Salmon with Spinach and Pistachio Rice Pilaf

Chop 1 tablespoon unsalted shelled pistachios; set aside. Place

4 ounces fresh salmon in a shallow pan in preheated 350°F oven

and check often after 6 minutes. Remove salmon when fish easily

flakes with a fork. In a medium pan, sauté 1 cup baby spinach

and 2 tablespoons minced onion in 1/4 cup low-sodiu
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m vegeta-

ble broth with 1/2 teaspoon minced garlic. Add 1/3 cup cooked

brown rice (fluffy, not packed) and pistachios and heat through.

Serve with salmon and wedges of fresh lemon.

Spinach and Sundried Tomato Chicken

Sauté 1/4 cup minced onion, 1 cup baby spinach, 1/2 teaspoon

minced garlic, and 4 finely choppe
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d sundried tomatoes in 2 tea-

spoons extra-virgin olive oil and 2 tablespoons low-sodium veg-

etable broth until onions are translucent. Stir in 1/3 cup cooked

brown rice (fluffy, not packed) and heat through. Serve mixture

over 3 ounces cooked boneless, skinless chicken breast.

Lentil and Brown Rice Stuffed Pepper

Slice the top o

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ff 1 large red bell pepper and remove the inner seeds

and membranes. Set pepper and top aside. Sauté 1/4 cup minced

onion, 1 cup baby spinach, 1/2 teaspoon minced garlic, and

1/4 teaspoon salt-free Italian herb seasoning in 2 teaspoons extra-

virgin olive oil until onions are translucent. Stir in 1/2 cup lentils

(boiled, steamed vacuum sealed, or canned, drained and rinsed)

an
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d 1/3 cup cooked brown rice (fluffy, not packed) and remove

from heat. Fill pepper with mixture, replace top, cover with foil,

and bake in preheated 350°F oven for 15 minutes. Remove the foil

and continue to bake for another 15 minutes (or until pepper is

tender).

208 | The 20/20 Diet

Snacks Options

Banana Walnut Muesli

In a small bowl, combine a single-serve container of nonfat (0%)

vanilla Greek yogurt with 1/4 teaspoon ground cinnamon, 1/2 cup

sliced banana, and 2 tablespoons each rolled oats and unsalted

raw or dry-roasted walnuts, chopped. Chill in refrigerat
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or at least

30 minutes. (Option: to add another 20/20 Food, use rye flakes

in place of oats.)

Cherry Almond Parfait

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

Layer a single-serve container of nonfat (0%) vanil a Greek yogurt

with 3/4 cup frozen, thawed uns
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weetened pitted cherries and

2 tablespoons rol ed oats. (Option: to add another 20/20 Food, use

rye flakes in place of oats.)

Basil Hummus with Apple Wedges

In a blender or food processor, purée 1/2 cup chickpeas, 2 teaspoons

extra-virgin olive oil, 1/2 teaspoon minced garlic, 1 tablespoon lemon

juice, and 3 fresh basil leaves. (Add water 1 tablespoon at a time, if

needed, to thi
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n hummus). Serve hummus with 2 rye crisps and

1 small chopped apple of your choice, skin on.

Kiwi Smoothie

I
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n a blender, combine a single-serve container of nonfat (0%)

vanilla Greek yogurt, 1 large chopped kiwi, 1/4 cup spinach,

1/4 cup unsweetened whey protein powder, and 2 tablespoons

water. Whip until smooth. Add 1/4 of a ripe avocado, 1 tablespoon

rolled oats, and a handful of ice, and whip to desired consistency.

Appendix B | 209

Napa Valley Snack

Spread 2 rye crisps with 1 mini round cheese. Enjoy with a small

pear of your choice, skin on, and 2 tablespoons unsalted raw or

dry-roasted walnuts.

Peanut Butter Cinnamon Raisin Spread

Fold 1 tablespoon raisins and 1/4 teaspoon ground cinna
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mon into

1 tablespoon all-natural peanut butter. Spread onto 2 rye crisps

and serve with a single-serve container of nonfat (0%) vanilla

Greek yogurt.

Savory Cottage Cheese Crunch

Chop 2 tablespoons unsalted ra

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w or dry-roasted walnuts; set

aside. In a small bowl, combine 1/2 cup low-fat cottage cheese,

1/2 teaspoon minced garlic, 1 teaspoon Dijon mustard, and 1 cup

chopped spinach. Toast 1 slice (1 ounce) 100% whole-grain bread.

Spread with cottage cheese mixture and top with walnuts. Pair

with 1/2 cup seedless grapes. (Option: enjoy walnuts separately.)

Blueberry Coconut Smoothie

In a blender, co
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mbine a single-serve container of nonfat (0%)

vanilla Greek yogurt, 3/4 cup frozen unsweetened blueberries,

1/4 cup unsweetened whey protein powder, and 1/4 cup water.

Whip until smooth. Add 2 teaspoons coconut oil, 1 tablespoon

rye flakes, and a handful of ice, and whip to desired consistency.

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nut Butter and Banana Crackers

Stir 1/4 teaspoon ground cinnamon into 1 tablespoon all-natural

peanut butter. Spread onto 2 rye crisps and top with 1/2 cup sliced