The Beauty Diet (58 page)

Yield:
4 servings (½ cup each)

Per serving:
218 calories; 14 g protein; 22 g carbohydrates; 6 g fiber; 4 g sugars; 10 g fat; 1 g saturated fat; 0 trans fat; 0 cholesterol; 264 mg sodium; 152 mg calcium; 0.7 g omega-3 fats; 654 IU vitamin A; 39 mg vitamin C; 1 mg vitamin E; 3 mg iron; 1.2 mg zinc

GARLIC HERB LOBSTER TAIL WITH SPINACH AND PEA RISOTTO

5 ounces spinach leaves

1 cup frozen peas, thawed

1 tablespoon butter

1 teaspoon kosher salt

½ teaspoon freshly ground pepper

3 cups water

2 tablespoons extra virgin olive oil

1 small onion, diced

2 large cloves garlic, chopped

¾ cup Arborio rice

cup white wine

1 14.5-ounce can fat-free chicken stock

2 pounds frozen lobster tails, thawed

2 tablespoons minced fresh herbs, such as rosemary, thyme, and parsley

2 tablespoons fresh lemon juice

Bring a large pot of water to a boil and add the spinach leaves. Cook for 1 minute or until deep green and wilted. Drain into a colander and run cold water over the spinach until cool. Squeeze as much liquid as possible out of the spinach and place in a blender. Add the peas, butter, ¼ teaspoon each of the salt and pepper, and as much water as needed to blend into a thick, smooth puree, up to 1 cup. Next, heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the onion and
half of the garlic. Sauté until the onion is translucent and tender, about 5 minutes. Add the rice and continue to cook until the rice is well coated and lightly toasted, about 2 minutes. Carefully add the wine and cook, scraping any brown bits from the bottom of the skillet, until evaporated, about 3–5 minutes. Combine the chicken stock and remaining 2 cups water in a small saucepan and warm. Begin adding the liquid to the rice in ½-cup intervals, making sure all the liquid is evaporated before adding more and stirring constantly. When the rice is tender, stir in the pea puree and season with ½ teaspoon of the remaining salt and the remaining ¼ teaspoon pepper. Set aside. Split the lobster tails and remove the meat in one piece. Heat the remaining 1 tablespoon olive oil in a medium skillet over medium-high heat and add the herbs and remaining clove of garlic. Sauté until fragrant, 1 minute, and then add the lobster. Sauté until just cooked through, 3 minutes, add the lemon juice and remaining ¼ teaspoon salt, and remove from the heat. Serve the lobster over the risotto.

Yield:
4 servings (8 ounces lobster and 1 cup risotto each)

Per serving:
424 calories; 35 g protein; 43 g carbohydrates; 3.4 g fiber; 3.5 g sugars; 12 g fat; 3 g saturated fat; 0 trans fat; 140 mg cholesterol; 1,226 mg sodium; 135 mg calcium; 0.13 g omega-3 fats; 4,333 IU vitamin A; 24 mg vitamin C; 4 mg vitamin E; 3 mg iron; 5 mg zinc

GARLICKY WILTED SPINACH

2 large bunches spinach (about 1¼ pounds, 1 pound trimmed)

½ teaspoon extra virgin olive oil

2 garlic cloves, thinly sliced

teaspoon kosher salt

teaspoon freshly ground black pepper

Trim the stems from spinach, wash, and dry well. Heat the oil in a large skillet over medium-high heat. Add the garlic and sauté until fragrant and just turning brown, about 30 seconds. Add the spinach and cook, in batches if necessary, tossing until wilted and bright green, about 2 minutes. Drain any extra liquid from the spinach and season with salt and pepper.

Yield:
4 servings (½ cup each)

Per serving:
28 calories; 3 g protein; 4 g carbohydrates; 2 g fiber; 0 sugars; 1 g fat; 0.1 g saturated fat; 0 trans fat; 0 cholesterol; 122 mg sodium; 122 mg calcium; 0.1 g omega-3 fats; 9,151 IU vitamin A; 9 mg vitamin C; 2 mg vitamin E; 3 mg iron; 1 mg zinc

GRILLED CHICKEN SKEWERS WITH YOGURT CUCUMBER SAUCE AND CHERRY TOMATO COUSCOUS

1½ pounds boneless, skinless chicken tenderloins

2 cloves garlic, sliced

1 tablespoon extra virgin olive oil

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

½ cup low-fat plain yogurt

¼ cup finely chopped seedless cucumber

1½ tablespoons white wine vinegar

1 tablespoon chopped fresh parsley

3 cups cooked whole wheat couscous

1 cup halved cherry tomatoes

12 wooden skewers, soaked in water for 30 minutes

Preheat a grill for cooking over direct heat or a grill pan to medium-high heat. Combine the chicken, garlic, oil, and ¼ teaspoon each salt and pepper and marinate for 30 minutes. Meanwhile, in a small bowl, mix the yogurt, cucumber, vinegar, parsley, and remaining ¼ teaspoon each salt and pepper. Fluff the couscous with a fork and stir in the cherry tomatoes. Thread the chicken on the skewers and grill until just cooked through, 4–6 minutes on each side. Serve over the couscous with yogurt sauce on the side.

Yield:
4 servings (3 chicken skewers, 1 cup couscous, and about 3 tablespoons sauce each)

Per serving:
350 calories; 40 g protein; 27 g carbohydrates; 4 g fiber; 3 g sugars; 8.5 g fat; 1.9 g saturated fat; 0 trans fat; 96 mg cholesterol; 347 mg sodium; 93 mg calcium; 0.1 g omega-3 fats; 434 IU vitamin A; 7 mg vitamin C; 1 mg vitamin E; 2.4 mg iron; 1.5 mg zinc

GRILLED HALIBUT AND VEGETABLE SKEWERS

2 tablespoons extra virgin olive oil

2 cloves garlic, sliced

½ teaspoon hot red pepper flakes

12 white mushrooms, halved

1 small onion, cut into 8 wedges

1 green bell pepper, cut into 12 pieces

1 cup cherry tomatoes

½ teaspoon kosher salt

12 wooden skewers, soaked in water for 30 minutes

1½ pounds halibut, skin removed and cut into 2- to 3-inch pieces

Lemon wedges, for garnish

Preheat a grill or grill pan over medium-high heat. Heat the oil in a small saucepan over medium heat with the garlic and red pepper flakes until the garlic is just golden, about 1–2 minutes. Remove from the heat and let cool. Place the mushrooms, onion, bell pepper, and cherry tomatoes in a medium bowl. Toss with half the flavored oil and ¼ teaspoon of the salt. Thread onto 8 skewers. Place the halibut in the same bowl and toss with the remaining oil and remaining ¼ teaspoon salt. Thread onto the remaining 4 skewers. Grill until the halibut is just cooked through and the vegetables are crisp-tender, 4–5 minutes on each side. Serve with fresh lemon wedges on the side.

Yield:
4 servings (6 ounces halibut and 2 vegetable skewers each)

Per serving:
340 calories; 49 g protein; 8 g carbohydrates; 2 g fiber; 4 g sugars; 12 g fat; 1.8 g saturated fat; 0 trans fat; 70 mg cholesterol; 366 mg sodium; 119 mg calcium; 1 g omega-3 fats; 847 IU vitamin A; 38 mg vitamin C; 3 mg vitamin E; 2.5 mg iron; 1.4 mg zinc

GRILLED SALMON WITH MANGO KIWI SALSA

Nonstick cooking spray

4 6-ounce wild salmon fillets

½ teaspoon cumin seeds, crushed

¼ to ½ teaspoon chipotle powder

1 teaspoon kosher salt

1 ripe mango, peeled and cut into small cubes

4 kiwis, peeled and cut into small cubes

1 small red onion, sliced thin

Juice of 1 lime

½ teaspoon freshly ground black pepper

¼ cup cilantro leaves, finely chopped

Preheat a grill for direct heat cooking or a nonstick grill pan sprayed with nonstick cooking spray over medium-high heat. Season the salmon fillets with the cumin, chipotle, and half of the salt. Place skin side up on the grill pan and cook until well marked, 5–7 minutes. Flip and continue to grill until just cooked through. Meanwhile, combine the mango, kiwis, red onion, lime juice, pepper, cilantro, and remaining ½ teaspoon salt and toss well to combine. Set aside until the salmon is ready. Serve the salsa over the salmon.

Yield:
4 servings (6 ounces salmon and about ½ cup salsa each)

Per serving:
369 calories; 40 g protein; 23 g carbohydrates; 4 g fiber; 15 g sugars; 13 g fat; 2 g saturated fat; 0 trans fat; 107 mg cholesterol; 572 mg sodium; 65 mg calcium; 3.4 g omega-3 fats; 656 IU vitamin A; 90 mg vitamin C; 4 mg vitamin E; 2.2 mg iron; 1.4 mg zinc

GRILLED STRIPED BASS WITH LEMONY SPINACH AND SUGAR SNAP PEA SAUTÉ

4 6-ounce striped bass fillets

½ teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 teaspoon grated lemon zest

1 tablespoon extra virgin olive oil

1 pound sugar snap peas, trimmed

4 cups baby spinach

1 tablespoon fresh lemon juice, plus lemon wedges for garnish

Preheat a grill for cooking over direct heat or heat a grill pan over medium-high heat. Season the bass fillets with ¼ teaspoon each of the salt and pepper and the lemon zest. Grill until just cooked through and flaky, 4 to 5 minutes on each side. Meanwhile, heat the olive oil in a
medium skillet over medium heat and add the sugar snap peas. Sauté until crisp-tender, 5 minutes. Add the spinach and continue to cook until wilted, 2 to 3 minutes. Season with the remaining ¼ teaspoon each salt and pepper and the fresh lemon juice. Serve the bass over the peas and spinach with lemon wedges for garnish.

Yield:
4 servings (6 ounces bass and ¾ cup snap peas and spinach each)

Per serving:
261 calories; 34 g protein; 11 g carbohydrates; 3.3 g fiber; 4 g sugars; 7.7 g fat; 1 g saturated fat; 0 trans fat; 140 mg cholesterol; 393 mg sodium; 132 mg calcium; 1.4 g omega-3 fats; 3,394 IU vitamin A; 29 mg vitamin C; 2 mg vitamin E; 3.6 mg iron; 1 mg zinc

GRILLED SWEET POTATO "FRIES"

Nonstick cooking spray

1½ pounds sweet potatoes, scrubbed

1 teaspoon extra virgin olive oil

¾ teaspoon kosher salt

¼ teaspoon hot red pepper flakes

Preheat a nonstick grill pan sprayed with nonstick cooking spray over medium heat. Cut the potatoes into thick wedges (each one should weigh about an ounce, and you should have about 24) and toss in a bowl with the oil, salt, and hot red pepper. Place on the grill and cover with the lid of a pot or aluminum foil. Cook for 8–10 minutes on each side or until tender.

Yield:
4 servings (about 6 potato wedges each)

Per serving:
143 calories; 3 g protein; 30 g carbohydrates; 5.3 g fiber; 9 g sugars; 1 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 453 mg sodium; 27 mg calcium; 0.01 g omega-3 fats; 7,897 IU vitamin A; 24 mg vitamin C; 0.2 mg vitamin E; 1 mg iron; 0 zinc

GRILLED TURKEY CUTLETS WITH SWEET AND SPICY BLUEBERRY CRANBERRY RELISH

Nonstick cooking spray

1½ pounds turkey cutlets

½ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

½ cup cranberries

2 tablespoons sugar

½ chipotle chile canned in adobo sauce

1 scallion, chopped

½ cup blueberries

Preheat a grill or grill pan sprayed with nonstick cooking spray over medium-high heat. Season the turkey with ¼ teaspoon of the salt and the pepper and place on the grill; grill for about 5 minutes on each side or until just cooked through and no longer pink. Meanwhile, in a food processor, pulse the remaining ¼ teaspoon salt, the cranberries, sugar, and chipotle until finely ground and well mixed. Add the scallion and blueberries and pulse 3–5 times or until incorporated but still chunky. Serve over the turkey.