The Physique 57 Solution (95 page)

2 fillets (6 ounces each) wild salmon or arctic char

2 tablespoons olive oil, divided

1 tablespoon freshly squeezed lime juice

1 tablespoon chopped shallots

1 teaspoon chopped fresh dill

¼ cup finely chopped red or yellow bell pepper

Dash cayenne pepper

Sea salt and freshly ground black pepper to taste

Preheat the oven to 350°. Place the fish in a large casserole dish and drizzle with 1½ tablespoons of the olive oil. Add the lime juice and then turn the fish to marinate on both sides. In a separate bowl, combine the shallots, dill, bell pepper, cayenne, sea salt and pepper, and remaining olive oil. Cover the fish with mixture. Cover loosely with baking foil and bake for 8 to 12 minutes, or until the flesh is opaque.

2 tablespoons lemon juice

1 teaspoon lemon zest

1 tablespoon butter, melted

Sea salt and freshly ground black pepper to taste

Pinch nutmeg

1 pound red snapper

Lemon wedges, for garnish

Preheat the oven to 350°. Combine the lemon juice, lemon zest, butter, salt, pepper, and nutmeg in a small bowl. Place the fish in a glass casserole dish and spoon the
mixture over. Bake uncovered for about 15 minutes, or until the flesh is opaque. Garnish with lemon wedges.

1 pound boneless turkey thigh, skin on

1 clove garlic, minced

1 teaspoon Dijon mustard

1 teaspoon chopped fresh rosemary leaves

½ teaspoon sage

½ teaspoon chopped fresh thyme leaves

½ teaspoon onion powder

½ teaspoon paprika

Sea salt and freshly ground black pepper to taste

1 tablespoon olive oil

1 tablespoon butter

1 tablespoon freshly squeezed lemon juice

1 cup low-sodium vegetable broth

Preheat the oven to 325°. Place the turkey, skin-side up, on a rack in a roasting pan or in a casserole dish. In a small bowl, combine the garlic, mustard, spices, salt, pepper, olive oil, butter, and lemon juice to make a paste. Loosen the turkey skin and rub half of the mixture directly on the meat. Spread the remaining paste evenly on the skin. Pour the broth into the bottom of the roasting pan.

Cover the turkey with foil and roast for 25 minutes. Then remove the foil and cook for an additional 10 minutes or until a meat thermometer reads 165° when inserted into the thickest part of the meat. When the turkey is done, remove from the oven, cover with foil, and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.

1 onion, thinly sliced (about 1 cup)

3 cloves garlic, finely chopped

2 teaspoons olive oil

2 teaspoons butter

12 ounces skinless, boneless turkey breast, cut into cubes

1 cup canned, diced tomatoes

1 cup canned chickpeas, rinsed and drained

¼ cup raisins

1 rounded tablespoon curry powder

¼ teaspoon turmeric

Dash cardamom

1 teaspoon grated fresh ginger

Pinch sea salt

Freshly ground black pepper to taste

Dash cayenne pepper

½ cup low-sodium chicken broth

½ cup light coconut milk

In a large pot, sauté the onion and garlic in oil and butter until translucent. Add the turkey and sear on all sides. Add tomatoes, chickpeas, raisins, curry, turmeric, cardamom, and ginger, and then season with salt, pepper, and cayenne to taste. Add the chicken broth and coconut milk and bring to a boil. Reduce the heat and simmer until the turkey is cooked through, about 15 to 20 minutes. Serve over brown rice or quinoa.

1 large
or
2 small sweet potatoes (yams, garnet yams or Japanese sweet potatoes work, too!)

2 teaspoons olive oil

Sea salt to taste

Preheat the oven to 400°. Pierce the potatoes with a fork all over to vent. Lay the potatoes on a cookie sheet, rub with oil, and sprinkle with salt. Bake for about 20 minutes then turn over and bake for another 20 minutes until totally soft and the skin has crisped.

We recommend that you double or even triple this recipe and use the leftovers in your other recipes throughout the week. Soaking the quinoa ahead of time helps it to cook evenly and loosens up the outer coating of saponin, a naturally occurring herbicide that can give a bitter taste if not removed. Adding the butter gives the quinoa a nice creaminess and provides a dose of healthy fats and omega-3s
.

1 cup quinoa

2 cups cold water or low-sodium chicken broth

Sea salt to taste

1 tablespoon butter

In a large bowl, soak the quinoa for 15 to 30 minutes in enough filtered water to cover. Strain the quinoa using a mesh strainer, rinse again with cool water, and then transfer to a medium-size pot with a lid. Add water or broth. Bring to a boil, add salt,
cover with the lid, lower the heat, and simmer for 12 to 15 minutes or until all the water is absorbed. Remove the quinoa from the heat and let it stand for 5 minutes with the lid on. Fluff gently with a fork and add the butter.

This yummy salad is one of our favorites. On its own, it can be used as a side for meats and fish, and when topped with protein it makes a terrific stand-alone lunch. Try our different protein suggestions below and see which you like best
.

3 cups salad greens (arugula, baby spinach, Bibb or red-leaf lettuce, or mesclun)

½ pear, cored and diced (skin on)

2 tablespoons chopped walnuts

Garlicky Lime Dressing (
here
)

In a large bowl, mix the greens, pear, and walnuts. Add your desired amount of dressing.