The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (83 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
OAST
C
HICKEN
B
REAST WITH
R
OSEMARY
Serves: 4 Prep time: 10 minutes Cook time: 10 minutes
¼ cup fresh rosemary, finely chopped
2 tablespoons Dijon mustard
zest of 1 lemon
1 tablespoon olive oil
4 boneless, skinless chicken breasts (4 to 6 ounces each)
salt and freshly ground black pepper, to taste
Preheat the oven to 400°F. Combine the chopped rosemary, mustard, lemon zest, and olive oil in a small bowl to make a paste and rub over both sides of each chicken breast. Season with salt and pepper and bake in a greased ovenproof baking dish for 5 minutes. Turn down the heat to 350°F and cook for an additional 5 minutes or so; the chicken should be firm but not pink inside. Use a meat thermometer to ensure that the temperature is at least 165 degrees in the center. Be careful not to overcook. Serve with Baked Zucchini and Tomatoes (see recipe below).
Nutritional analysis per serving (one 4-ounce chicken breast):
calories 145, fat 5 g, saturated fat 1 g, cholesterol 60 mg, fiber 2 g, protein 24 g, carbohydrate 5 g, sodium 138 mg
AKED
Z
UCCHINI AND
T
OMATOES
Serves: 4 Prep time: 10 minutes Cook time: 10 minutes
2 tablespoons extra virgin olive oil, plus extra for greasing the baking tray
4 zucchini, sliced on the diagonal into ¼-inch pieces
4 tomatoes, sliced
2 onions, thinly sliced
salt and freshly ground black pepper, to taste
1 avocado, pitted and diced
1 cup loosely packed fresh basil leaves
Preheat the oven to 375°F. Grease a baking tray with olive oil and arrange alternate slices of the zucchini, tomatoes, and onions, making 4 layers. Drizzle with the 2 tablespoons olive oil and season with salt and pepper. Bake for 10 minutes. Serve scattered with the diced avocado and the basil.
Nutritional analysis per serving (1½ cups vegetables, ¼ avocado):
calories 236, fat 15 g, saturated fat 2 g, cholesterol 0 mg, fiber 8 g, protein 5 g, carbohydrate 17 g, sodium 132 mg
