The Physique 57 Solution (94 page)

Black cherry concentrate is packed with inflammation-fighting flavonoids; you can find it in most health food stores near the bottled juices
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2 bone-in chicken breast halves, skin on (about 1½ pounds)

1 plump shallot, minced

1 tablespoon olive oil

½ cup low-sodium chicken broth, plus more as needed

¼ cup mild salsa

3 tablespoons black cherry concentrate

A generous dash each: chili powder, oregano, paprika, cumin, ground cloves, marjoram

Sea salt and freshly ground black pepper to taste

Rinse the chicken in cold water and towel dry; set aside. In a large, deep skillet (with a lid), sauté the shallot in the olive oil on high heat, stirring frequently, until soft, about 3 minutes. Lower the heat to medium and place the chicken in the pan. Add the broth, salsa, and cherry concentrate. Season with salt, pepper, and additional spices to taste; cook the chicken for 5 minutes on each side, adding more broth as needed. Reduce the heat to low, cover with the lid, and continue to simmer until the chicken is cooked through and the juices run clear, about 15 to 20 minutes. If desired, remove the chicken from the pan and cook the sauce longer to reduce.

Juice of 1 lemon

Juice of 1 lime

¼ cup orange juice (optional)

1 clove garlic, crushed

¼ teaspoon red pepper flakes

1 tablespoon olive oil

½ cup chopped fresh parsley

8 ounces shrimp, peeled and de-veined (about 14 medium shrimp)

½ cup mild salsa

½ avocado

Preheat the oven to broil. Combine the lemon juice, lime juice, orange juice, garlic, red pepper, olive oil, and parsley in a bowl and whisk together. Place the shrimp in the mixture and marinate in the refrigerator for at least 30 minutes.

Remove the shrimp from the bowl and discard the extra marinade. Line a pan with foil and broil the shrimp in the oven for about 5 minutes, or until they just begin to turn pink. Serve topped with salsa and avocado.

1 pound boneless, skinless chicken thighs

1 clove garlic, peeled and crushed

½ teaspoon ground cumin

1 lemon, sliced, seeds removed

½ cup fresh lime juice

½ cup orange juice

½ large sweet or yellow onion, cut into thin rings

2 tablespoons olive oil for marinade, plus 1 teaspoon for cooking

Sea salt and freshly ground black pepper to taste

½ red bell pepper, finely chopped

1 container (10 ounces) pre-washed arugula

Rinse and paper-towel-dry the chicken thighs. Set aside. In a large glass bowl, combine all the ingredients (except the red pepper and arugula) and mix to form the marinade. Add the chicken and marinate in the refrigerator for at least 3 hours.

2 tablespoons olive oil

1 medium sweet or yellow onion, chopped

4 cloves garlic, chopped

8 ounces shrimp, peeled and de-veined (about 14 medium shrimp),
or
1 pound chicken breast or beef, sliced into thin strips

1 stalk broccoli—peel stem and chop; reserve flowers

½ head green cabbage (approximately 1 pound), shredded

4 medium carrots, grated fine

1 medium zucchini, chopped

Water

1” piece fresh ginger, grated

2 leaves kale or collards, de-veined and chopped

1 teaspoon toasted sesame oil

1 teaspoon tamari (plus more to taste)

1 teaspoon brown rice vinegar

2 teaspoons mirin

Place a large skillet on a high flame. Add the olive oil, onion, and garlic, and sauté until transparent (about 10 minutes). Add the shrimp and cook until done and pink (about 5 minutes; if using chicken, the strips should be cooked through until the juices run clear; if using beef, simply cook to desired doneness). Add the broccoli stem, cabbage, carrots, and zucchini, lower the flame to medium, add a splash of water, and cook 5 minutes. Add the ginger, kale, and broccoli flowers; cook 3 minutes. Add the sesame oil, tamari, and brown rice vinegar, stirring frequently. Serve over brown rice.

Used as a marinade, black cherry concentrate—which is high in flavonoids—makes steak healthier because it reduces free radicals
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4 garlic cloves, chopped

½ bunch fresh parsley, chopped

2 tablespoons tamari

2 tablespoons black cherry concentrate

Leaves of 3 sprigs fresh rosemary, finely chopped

Sea salt and freshly ground black pepper to taste

1 tablespoon olive oil, plus 1 teaspoon more for cooking

12 ounces grass-fed London broil or sirloin steak

Blend all the ingredients except the steak in a food processor until combined and smooth. Put the steak in a bowl and coat with the mixture. Place in the refrigerator and marinate for at least 30 minutes. Place a grill or sauté pan over medium-high heat and coat with oil. Cook the steak on medium heat about 5 minutes on each
side, or to your desired doneness. Remove from the pan and allow the steak to rest about 5 minutes before cutting.

Don’t be afraid of chicken skin! Though it’s been long vilified by dieters, new research shows that 55 percent of the fats in chicken skin are actually monounsaturated—the heart-healthy kind—and that a chicken breast with the skin still on has just fifty calories more than a plain one. So forget about the fat and savor the gloriously crisp skin in this recipe and others
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2 tablespoons olive oil

Juice of 1 lemon or lime

1 tablespoon brown mustard

1 tablespoon grade B maple syrup

1 generous dash each: paprika, oregano, chili powder, sage

1 handful fresh parsley, chopped fine

Leaves of 2 sprigs fresh thyme

½ small yellow onion, minced

2 cloves garlic, minced fine

Sea salt to taste (about 2 generous pinches)

2 bone-in chicken breast halves, skin on (about 1½ pounds)

Preheat the oven to 375°. Place all the ingredients except the chicken in a large bowl and mix well. Place the chicken in the bowl and cover with the spice mixture. At this point, you can either marinate the chicken in the refrigerator (anywhere from 30 minutes to overnight) or go ahead and place the chicken in a glass casserole dish, skin-side down, cover with foil, and bake for 20 minutes. Then remove the foil, turn the chicken over, baste with juices, and continue to bake uncovered for another 20 minutes, or until the juices run clear. Serve over brown rice or quinoa.