The Badass Body Diet: The Breakthrough Diet and Workout for a Tight Booty, Sexy Abs, and Lean Legs (25 page)

Nutrition:
3 bricks per serving. To create a 4-brick soup, increase to ½ cup onion, 2 carrots, ¾ cup tomato puree, 1 tablespoon olive oil, and 1¼ cups chopped chicken.

TEXAS-STYLE CHILI

2 servings

3 ounces ground beef

2 ounces ground turkey sausage

½ onion, chopped

1 garlic clove, minced

1 cup chopped green pepper

1 cup canned diced stewed tomatoes (do not drain)

1 tablespoon chili powder

1 teaspoon ground cumin

Salt and pepper to taste

In a medium skillet, brown the beef and turkey sausage over medium-high heat until well-done, with no pink in the meat. Place the meat mixture in a medium saucepan and add the remaining ingredients. Simmer over low heat until the vegetables are tender and the chili has thickened slightly, about 15 to 20 minutes.

Nutrition:
3 bricks per serving. To create a 4-brick soup, increase to 5 ounces ground beef, 5 ounces ground turkey sausage, and 1 onion.

STUFFED TOMATO WITH CRAB SALAD

1 serving

1 cup canned crabmeat (about two 4-ounce cans), drained

1 celery stalk, minced

2 black olives, minced

1 tablespoon olive oil

⅛ teaspoon Old Bay seasoning

Salt to taste

2 cups shredded lettuce

1 large tomato, quartered

In a medium bowl, combine the crabmeat, celery, olives, oil, Old Bay, and salt. Lay the lettuce on a plate and top with the tomatoes and crab mixture.

Nutrition:
3 bricks per serving. To create a 4-brick salad, increase to 1⅓ cups crabmeat, 3 black olives, 1 teaspoon olive oil, and 2 tomatoes.

SWEET TUNA SALAD

1 serving

One 3-ounce can water-packed tuna, drained

½ apple, peeled and chopped

1 tablespoon olive oil

Salt to taste

2 cups shredded lettuce

In a medium bowl, combine the tuna, apple, olive oil, and salt to taste. Arrange the lettuce on a plate and top with the tuna salad.

Nutrition:
3 bricks per serving (1). To create a 4-brick salad, increase to 4 ounces tuna, 1 apple, and 1 extra teaspoon olive oil.

CHICKEN WRAPS

1 serving

2.5 ounces skinless boneless chicken breast, baked or grilled ahead of time, then chopped into ½-inch cubes

15 grapes, halved

2 celery stalks, chopped

1 tablespoon olive oil

Salt and pepper to taste

2 or 3 large lettuce leaves

In a medium bowl, combine the chopped chicken, grapes, celery, olive oil, and salt and pepper. Scoop some chicken mixture onto each lettuce leaf. Roll up and enjoy.

Nutrition:
3 bricks. To create 4-brick wraps, increase to 3.5 ounces chicken, 22 grapes, and 1 extra teaspoon olive oil.

NAKED TACO SALAD

1 serving

2.5 ounces cooked ground turkey (pan-fry until cooked throughout)

¼ cup chopped green or jalapeño pepper

½ cup salsa

2 cups shredded lettuce

2 tablespoons sour cream

In a small bowl, combine the cooked turkey, pepper, and salsa. Serve over the lettuce and top with the sour cream.

Nutrition:
3 bricks. To create a 4-brick salad, increase to 3.5 ounces turkey, 1 cup salsa, and 1 extra teaspoon sour cream (for a total of 2 tablespoons + 1 teaspoon).

SPINACH SALAD

4 servings

6 to 8 ounces feta cheese

8 cups baby spinach leaves

2 cups chopped tomato

2 cucumbers, chopped

3 tablespoons raisins

½ cup plus 2 tablespoons bacon bits or chopped cooked bacon

Balsamic Dressing

In a large bowl, gently toss the feta, spinach, tomato, cucumbers, raisins, and bacon bits until well combined. Arrange the salad on plates and drizzle with Balsamic Dressing (about 1 tablespoon per salad).

Nutrition:
3 bricks per serving. To create a 4-brick recipe, increase to 18 ounces of cheese, 5 tablespoons raisins, and 2 tablespoons dressing.

Seafood Entrees

BLACKENED WHITEFISH

4 servings

2 tablespoons smoked paprika

2 teaspoons onion powder

½ teaspoon cayenne pepper

1 teaspoon freshly ground black pepper

½ teaspoon kosher salt

1½ pounds fresh fish fillets, such as tilapia, cod, or perch

Olive oil cooking spray

Combine all the spices in a small bowl and mix well.

Rub the spice mixture into the fish fillets. Let sit for 30 minutes (no longer) at room temperature for the flavors to soak in.

Coat a large skillet with olive oil cooking spray. Place the fillets in the skillet and pan-fry over medium-high heat for about 3 minutes on each side, or until the fish flakes easily with a fork and is cooked through.

Nutrition:
A 3-ounce cooked serving of this dish will provide the right amount of protein for a 3-brick dinner (along with the carbohydrate and fat you choose to complement the fish); a 4-ounce cooked serving will provide the right amount of protein for a 4-brick dinner.

“SMOKED” SALMON

4 servings

Vegetable oil cooking spray

1½ pounds fresh salmon fillets

1 tablespoon Liquid Smoke

Kosher salt, to taste

½ to ¾ cup chopped fresh dill

Preheat the oven to 400 degrees F.

Spray a glass baking dish with vegetable oil cooking spray and arrange the fillets in the dish. Brush Liquid Smoke generously over the salmon and sprinkle it with salt. Cover the fish liberally with dill and bake for 20 to 30 minutes, or until the salmon flakes easily with a fork.

Nutrition:
A 3.5-ounce cooked serving of this dish will provide the right amount of protein for a 3-brick dinner (along with the carbohydrate and fat you choose to complement the fish); a 4.5-ounce cooked serving will provide the right amount of protein for a 4-brick dinner.

SHRIMP SCAMPI

4 servings

1 tablespoon olive oil

1½ pounds large shrimp, peeled and deveined

4 garlic cloves, minced

2 tablespoons fresh-squeezed lemon juice

½ teaspoon dried Italian seasoning

Salt and pepper to taste

Heat the oil in a large skillet over medium heat. Add the shrimp and sauté until opaque, 2 to 4 minutes. Add the rest of the ingredients and cook for another 1 or 2 minutes, or until the garlic is softened.

Nutrition:
3 bricks. A 3.5-ounce cooked serving of this dish will provide the right amount of protein for a 3-brick dinner (along with the carbohydrate you choose to complement the fish); a 4.5-ounce cooked serving will provide the right amount of protein for a 4-brick dinner. Add 1 extra teaspoon of olive oil for a 4-brick dinner.

COCONUT SHRIMP

4 servings

Olive oil cooking spray

¼ cup almond flour (or ½ cup almonds ground in the blender)

1 teaspoon salt

¼ cup unsweetened shredded coconut

1 pound large shrimp, peeled and deveined

3 egg whites, beaten

1 pound large shrimp, peeled and deveined

Preheat the oven to 400 degrees F and lightly coat a baking sheet with olive oil cooking spray.

Combine the almond flour and salt in a shallow bowl. Place the coconut in a separate shallow bowl. In a third bowl, lightly beat or whisk the egg whites. Dredge one shrimp at a time in the almond flour, then in the egg whites. Finally, roll the shrimp in the coconut, coating well. Place on the baking sheet. Repeat with the rest of the shrimp.

Spray the shrimp liberally with cooking spray. Bake for 12 to 15 minutes, or until the coconut is lightly browned, turning the shrimp halfway through.

Nutrition:
A 3-ounce serving of this dish will provide the right amount of protein for a 3-brick dinner (along with the carbohydrate and fat you choose to complement the fish); a 4-ounce serving will provide the right amount of protein for a 4-brick dinner. Each serving provides approximately 1 gram of carbohydrate and 6 grams of fat (the amount of fat found in 4 bricks).

BACON-WRAPPED SEA SCALLOPS

4 servings

20 large (jumbo) sea scallops (5 scallops per serving; each scallop weighs about ½ ounce)

10 slices uncooked bacon

Olive oil cooking spray

Garlic powder to taste

Salt to taste

Lemon pepper to taste

Preheat the oven to 425 degrees F.

Wrap each scallop in ½ strip of bacon and secure it with a toothpick. Spray lightly with olive oil cooking spray and sprinkle with the seasonings.

Place the scallops in a glass baking dish and bake 8 minutes on one side, then 8 minutes on the other side. Make sure that the bacon is nearly crisp and the scallops are cooked through and opaque. Drain the scallops on a paper towel prior to serving.

Nutrition:
A 5-scallop serving of this dish will provide the right amount of protein and fat for a 3-brick dinner (along with the carbohydrate you choose to complement the fish); a 6-scallop serving will provide approximately the right amount of protein and fat for a 4-brick dinner.

Poultry Entrees

NUDE CHICKEN FAJITAS

4 servings

1½ tablespoons olive oil

10 ounces boneless skinless chicken breasts, cut into thin strips

1 green bell pepper, cut into ½-inch slices

1 red bell pepper, cut into ½-inch slices

1 yellow bell pepper, cut into ½-inch slices

1 white onion, cut into ½-inch slices

4 garlic cloves, minced

1 tablespoon chili powder

1 teaspoon ground cumin

Salt and pepper to taste

Lettuce leaves

½ cup salsa

In a large skillet over medium-high heat, heat the olive oil. Add the chicken strips and sauté until cooked through, about 10 to 15 minutes. Don’t overcook the chicken or it will be rubbery. Add the vegetables and spices and sauté until the vegetables are tender, another 2 minutes.

Arrange lettuce leaves on four plates. Top with the fajita mixture and serve with salsa.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, increase to 2 tablespoons olive oil, 12 ounces chicken, 2 green bell peppers, 2 red bell peppers, and 1 cup salsa.

TURKEY LOAF

4 servings

Olive oil cooking spray

1 pound ground turkey

⅓ cup almonds, processed to a fine flour in a blender or food processor

2 eggs, well beaten

1 onion, diced

2 carrots, shredded

1 red bell pepper, chopped

4 garlic cloves, minced

⅓ cup tomato paste

2 teaspoons salt

½ teaspoon pepper

Preheat the oven to 400 degrees F and coat a loaf pan with olive oil cooking spray.

In a large bowl, combine all the ingredients well. Form the mixture into a loaf in the prepared pan. Bake for about 1 hour, or until cooked through.

Nutrition:
3 bricks per serving. To create a 4-brick recipe, increase to 20 ounces turkey, ½ cup almonds, 3 eggs, 2 red bell peppers, and ⅔ cup tomato paste.

“SPAGHETTI” AND MEATBALLS

4 servings

“
Spaghetti”

Olive oil cooking spray

1 large spaghetti squash (four ¾-cup servings)

Meatballs

1 pound ground turkey

½ cup finely chopped onion

4 garlic cloves, minced

¼ cup minced fresh basil leaves

½ zucchini, shredded

2 eggs, well beaten

⅓ cup almonds, processed to a fine flour in a blender or food processor

2 teaspoons salt

½ teaspoon pepper

1 cup no-sugar-added marinara sauce, such as Monte Bene Spicy Marinara

Preheat the oven to 400 degrees F and coat a baking sheet with olive oil cooking spray.

Cut the squash in half and remove seeds. Place the halves cut side down in a glass baking dish. Fill the dish with water up to ½ inch. Bake for 45 minutes, or until the squash is tender. Remove the spaghetti-like strands from the squash and keep them warm.