Diet Recepes

7/28/2019 Diet Recepes

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Recipes

Fat Release shake

cup (6 oz) nonfat yogurt

cup light coconut milk3 tablespoons nonfat milk powder

FRUIT/FIBER

HEALTHY FATS

2 teaspoons honey

teaspoon vanilla extract

4 ice cubes

395 cal

16g protein

18g fat

9.5g fiber

Combine all the ingredients in a blender until nice

and frothy.

FRUIT/FIBER (choose 1)

1 banana1 apple (peeled and cored) + 1 tablespoon linhaca

8 strawberries + 1 tablespoon linhaca

4 oz mixed berries ( to a cup) + 1 tbs linhaca

cup seedless red grape (10 Large) + 1tbs linhaca

Omit honey

1 tangerine or small orange + 1 tbs linhaca

HEALTHY FATS (choose 1)

avocado

1 tablespoon natural peanut butter

1 tablespoon regular or raw almond butter

1 tablespoon tahini1 tablespoon sunflower seed butter

Greens, Eggs, and ham quesadillas

2 mini whole wheat wraps

2 large egg whites, scrambled and cooked

cup arugula

3 oz lean deli ham

2 tablespoon crumbled feta

cup blueberries

337 cal

Top each wrap with half the eggs, arugula, ham,

and feta. Fold in half and warm in skillets. Serve

with blueberries.

Scallion Frittata

1 egg

1 egg white

1 tablespoon grated Parmesan cheese

Salt

Ground black pepper

1 teaspoon extra virgin olive oil

cup thinly sliced scallions

tablespoon 1/3-less-fat cream cheese, cut

tomato, diced

189 cal

14g protein

13g fat

1g fiber

1.Preheat the oven to 400F. In a large bowl, whisk

together the whole egg, egg white, parmesan

cheese, salt, and pepper.

2.In a large nonstick ovenproof skillet, heat the oil

over medium heat. Add the scallions and cook,

stirring occasionally, until tender, about 3 minutes.

Add the beaten egg mixture and dollop the cream

cheese on top. Reduce the heat to low and cook

until the frittata starts to set around the edges,

about 3 minutes.

3.Transfer to the oven and bake until set, 5 to 7

minutes. Run a spatula around the edges and slide

the frittata onto a platter or serve from the pan;

cut into wedges. Serve topped with tomato.


2/5

Carrot Raisin Graham

1 The laughing cow original creamy swiss wedge

1 large cinnamon graham cracker rectangle

cup grated carrot

2 tablespoon raisins

174 cal

Spread cheese on cracker and top with carrot and

raisins.

Kiwi Parfait

6 oz plain low-fat yogurt

1 kiwi, sliced

cup barbaras high fiber, flax and granola cereal

1 teaspoon fresh mint leaves

208 cal

Layer the first three ingredients a few times, then

garnish with mint.

Chicken Piccata with capers and Olives

1 teaspoon olive oil

2 chicken cutlets

teaspoon salt

1 tablespoon chickpea flour

1 clove garlic

1 tablespoon fresh lemon juice

teaspoon capers

1 tablespoon chopped olives

2 tablespoon chopped parsleyOmit the chickpea flour in the broth

220 cal

26g protein

8.5g fat

1.5g fiber

1.In a large nonstick skillet, heat the oil over

medium heat. Sprinkle the chicken with the salt,

then dredge it in the chickpea flour, shaking off the

excess. Cook the chicken until golden brown, and

cooked through, about 1 minute per side. Transfer

to a platter.

2. Add the garlic to the skillet and cook until just

beginning to color, about 1 minute. In a small

bowl, stir one tablespoon broth into the chickpea

flour to make a smooth paste. Stir the remaining

broth. Add this mixture to the skillet and bring to aboil. Cook until thicken, about 45 seconds. Off the

heat, stir the lemon juice, capers, olives and

parsley. Spoon the sauce over the chicken and

serve.

Herb-roasted tomato

2 plum tomatoes

1 teaspoon extra virgin olive oil

Salt

Ground black pepper

Italian seasoning

44 cal

0g protein

0.20g fat

0.20g fiber

1.Preheat oven to 375F.

2. Halve the tomatoes lengthwise and place in a

rimmed baking sheet. Brush the cut surfaces of the

tomato with oil with a small make a couple of cuts

through the core.

3. Sprinkle each tomato half with salt, then

sprinkle with pepper and Italian seasoning to taste.

Roast for 30 minutes.

4. Reduce the temperature to 300F and bake until

tomatoes are collapsed, about one hour. Serve

warm.


3/5

Rice Pilaf with Shrimp

1 tablespoon plus 1 teaspoon extra-virgin olive

oil, divided

Chopped shallots

Finely chopped prosciutto (about ounces)

cup fine egg noodles, broken up into small

pieces

cup instant brown rice

2 tablespoons dry white wine

cup frozen baby lima beans or edamame

2/4 cups reduced-sodium chicken broth

pound peeled and deveined raw shrimp

tablespoons lemon juice

tablespoon chopped fresh dill, plus more for

garnish

Freshly ground pepper to taste

353 cal

9g fat

34g protein

3g fiber

1.Heat 1 tablespoon oil in a large skillet over

medium heat. Add shallots and prosciutto and

cook, stirring often, until the shallots are

translucent, about 2 minutes. Add noodles and

rice and cook, stirring often, until the noodles

begin to brown, about 3 minutes. Add wine and

cook, stirring constantly, until it has evaporated,

30 seconds to 1 minute. Add lima beans (or

edamame) and broth and bring to a boil. Reduce

heat to maintain a gentle simmer; cover and cook

for 10 minutes.

2.Meanwhile, toss shrimp with the remaining 1

teaspoon oil in a medium bowl. Add lemon juice

and toss to coat.

3.Scatter the shrimp in an even layer over the

pilaf; drizzle any remaining lemon juice over the

shrimp. Cover and continue cooking until the

shrimp are pink and firm, about 5 minutes more.4.Remove from heat and let stand, covered, for 3

minutes. Stir in 1 tablespoon dill and season with

pepper. Garnish with more dill, if desired.Crispy skin salmon with fiery Asian coleslaw

(serves 4)

4 (6-ounce) salmon fillets

3/4 teaspoon salt, divided

1/4 teaspoon black pepperCooking spray

1/4 cup fresh orange juice

1 tablespoon rice vinegar

1 tablespoon balsamic vinegar

1 tablespoon olive oil

2 teaspoons Sriracha (hot chile sauce)

1 teaspoon bottled ground fresh ginger

1/2 teaspoon honey

1/2 cup chopped fresh cilantro

1 (16-ounce) package cabbage-and-carrot

coleslaw

1 tablespoon toasted sesame seeds

302 cal 14.8g fat 29.2g protein 3.2g fiber

1. Heat a large nonstick skillet over medium-high

heat. Sprinkle salmon fillets evenly with 1/4

teaspoon salt and pepper. Coat pan with cooking

spray. Add salmon to pan, skin side down; cook 4

minutes. Turn salmon over; cook 3 minutes. Add

orange juice to pan; cook 30 seconds or until liquid

almost evaporates and fish flakes easily whentested with a fork.

2. While fish cooks, combine rice vinegar and next

5 ingredients (through honey) in a large bowl,

stirring with a whisk. Add remaining 1/2 teaspoon

salt, cilantro, and coleslaw; toss well to coat.

Sprinkle with 1 tablespoon sesame seeds. Serve

salmon with slaw.


4/5

Easy basked fish fillets (Serves 4)

1 1/2 pounds grouper or other white fish fillets

Cooking spray1 tablespoon fresh lime juice

1 tablespoon light mayonnaise

1/8 teaspoon onion powder

1/8 teaspoon black pepper

1/2 cup fresh breadcrumbs

1 1/2 tablespoons butter or stick margarine,

melted

2 tablespoons chopped fresh parsley

Calories: 223

Fat: 7.5g

Protein: 33.6g

Fiber: 0.2g

1.Preheat oven to 425.

2.Place fish in an 11 x 7-inch baking dish coated

with cooking spray. Combine lime juice,

mayonnaise, onion powder, and pepper in a small

bowl, and spread over fish. Sprinkle withbreadcrumbs; drizzle with butter. Bake at 425 for

20 minutes or until fish flakes easily when tested

with a fork. Sprinkle with parsley.

Notes: Haddock or cod would make good

substitutes for the grouper. Adjust the baking time

depending on the thickness of the fish.

Braised Seafood and vegetable noodles (Serves 4)

2 teaspoons cornstarch

2 teaspoons sake or dry sherry

1/2 pound skinless halibut fillets, cut into 1-inch

pieces

1/4 pound medium shrimp, peeled and deveined1/2 cup fat-free, less-sodium chicken broth

2 tablespoons sake or dry sherry

2 tablespoons oyster sauce

1 teaspoon cornstarch

1/4 teaspoon white pepper

2 quarts water

3 baby bok choy, quartered lengthwise

8 ounces fresh lo mein noodles or udon noodles

(thick, round fresh Japanese wheat noodles)

1 tablespoon vegetable oil

1/2 cup thinly sliced carrot

1/4 cup thinly sliced green onions

1/2 cup canned straw mushrooms, drained

1/3 cup snow peas, cut in half diagonally

6 canned whole baby corn, cut in half diagonally

Calories: 348 Fat: 6.4g

Protein: 24.6g Fiber: 2.6g

1.Combine first 4 ingredients in a medium bowl,

tossing to coat, and let mixture stand 10 minutes.

2.Combine broth and next 4 ingredients (through

pepper), stirring with a whisk; set aside.

3.Bring 2 quarts water to a boil in a large

saucepan. Add bok choy; cook 3 minutes or until

crisp-tender. Remove bok choy from water with a

slotted spoon; keep warm. Add noodles to boiling

water; cook according to package directions,

omitting salt and fat. Drain the noodles. Arrange

noodles and bok choy on a serving platter; cover

and keep warm.

5.Heat oil in a wok or large nonstick skillet over

medium-high heat. Add fish mixture, carrot, and

onions; stir-fry 3 minutes or until shrimp are done

and fish flakes easily when tested with a fork. Add

broth mixture, mushrooms, snow peas, and corn;

bring to a boil, stirring constantly. Cook 2 minutes

or until sauce is slightly thick. Spoon over noodles

and bok choy.


5/5

Diet Recepes

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