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Fat-Fight ing Meals The secret to flat abs? Foods like whole grains, low-fat dairy and keep your middle little. We’ve combined these slimming
and lean protein that curb hunger, boost your calorie burn super ingredients into the following delicious dishes
PHOTOGRAPHY BY PETER ARDITO
Steak and Pepper Tacos Prep Time: 20 minutes Cook Time: 25 minutes Makes: 4 servings 1 pound flank or hanger steak Juice of 1 lime 1 teaspoon kosher salt 2 garlic cloves, crushed ½ teaspoon mild chili powder 1 tablespoon vegetable oil, divided 1/2 red onion, sliced 3 bell peppers, preferably 1 each red, yellow and orange, thinly sliced ½ cup fresh or frozen corn kernels 8 small corn tortillas, warmed ½ avocado, sliced ¼ cup grated low-fat Monterey Jack cheese ¼ cup salsa verde or 2 tablespoons chopped fresh cilantro 2 tablespoons sliced, pickled jalapenos 3 tablespoons reduced fat sour cream (optional)
FOOD FACT Lean protein from steak, chicken and seafood, stops hunger and boosts your metabolism.
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FITNESSmagazine.COM | Month 2010
1. In a sealed plastic bag, marinate the steak in the lime juice, garlic, salt and chili powder for 20 to 30 minutes (or up to 1 hour in the refrigerator). 2. Meanwhile, heat a large cast iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the bell peppers and red onion and cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft. Transfer the vegetables to a bowl and cover. 3. Wipe the skillet with a paper towel and heat for another minute over high heat. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat the meat dry with paper towels. Lay the steak in the pan. Cook over medium-high heat, 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest 5 minutes. 4. Slice steak across the grain and arrange on a platter with the peppers. Make tacos with the warm tortillas, avocado, cheese, salsa, pickled peppers, and sour cream if desired.
Nutrition facts per serving: 416 calories, 32 g protein, 38 g car-
eatright Shrimp and Avocado Rice Bowl Prep Time: 10 minutes Cook Time: 10 minutes Makes: 4 servings 2 teaspoons sesame oil 1½ teaspoons honey, divided Small pinch cayenne pepper 16 medium, cleaned, shelled, tail-on shrimp (about ¾ pound), thawed if frozen 2 eggs, lightly beaten 1 tablespoon light soy sauce 1 tablespoon rice wine vinegar 1 cup shelled edamame, steamed 2 teaspoons toasted sesame seeds 1¼ cups short grain brown rice, cooked according to package directions 1 ripe avocado, sliced
1. Preheat the broiler. In a medium, ovenproof pan, toss the shrimp with 1 teaspoon each of the sesame oil and honey, and the pinch of cayenne. Lay shrimp flat. Broil for 2 minutes per side. Transfer to a plate. 2. Heat a small nonstick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed until set, about 2 minutes. Flip and cook until just set on the second side. Transfer to a board and cut into strips. 3. In a small bowl, combine the soy sauce and rice wine vinegar with the remaining ½ teaspoon honey.
4. Fold the edamame and sesame seeds into the rice. Serve the rice in bowls topped with egg strips, shrimp and avocado. Nutrition facts per serving: 483 calories, 30 g protein, 56 g carbohydrate, 16 g fat (2.8 g saturated), 6 g fiber
Parmesan. Drizzle the olive oil all over.
Spinach-Mushroom Pizza
4. Broil the pizza, watching carefully, until the cheese is browned and bubbling, about 2 minutes. Let the pizza cool on the pan for 5 minutes. Sprinkle with the balsamic, slice into wedges and serve.
Prep Time: 20 minutes Cook Time: 15 minutes Makes: 6 servings One 12-ounce whole-wheat pizza crust, such as Boboli, thawed if frozen ¼ cup pizza sauce 10 ounces frozen spinach, thawed and drained well (about ½ cup) ¼ small red onion, thinly sliced 4 ounces part-skim mozzarella, shredded (1 loosely-packed cup) 6 medium cremini mushrooms (4 ounces), sliced ¼ cup part-skim ricotta 2 tablespoons grated Parmesan cheese 1 tablespoon extra-virgin olive oil 2 teaspoons balsamic vinegar
1. Preheat the oven to 450˚. Place a large heavy baking sheet on the bottom of the oven. Lay the pizza crust on a work surface. 2. Spread the crust with the sauce, followed by the spinach and onions. Sprinkle with the mozzarella and mushrooms. Dollop the ricotta over the pizza and sprinkle with the
FOOD FACT
Healthy monounsaturated fats found in nuts, avocados, olive oil and salmon have been proven to stop ab flab from accumulating.
3. Use a pizza peel, thin cutting board or the back of a second baking sheet to carefully transfer the pizza to the preheated baking sheet on the bottom of the oven. Bake until the crust is puffed and colored at the edges and the cheese is melted, 10 minutes.
Nutrition facts per serving: 252 calories, 15 g protein, 30 g carbohydrate, 10 g fat (3.5 g saturated), 5 g fiber
Lemon-Walnut Chicken Prep Time: 10 minutes Cook Time: 10 minutes Makes: 4 servings 2 tablespoons finely chopped parsley* 2 tablespoons very finely chopped toasted walnuts ¼ teaspoon finely grated lemon zest 4 medium skinless, boneless chicken breast halves, pounded to ½-inch thick (or 1 1/4 pounds chicken cutlets) 2 teaspoons all-purpose flour ½ teaspoon salt ½ teaspoon freshly ground black pepper 1 tablespoon extra-virgin olive oil 3 tablespoons diced shallot ¼ cup low-sodium chicken broth 1 tablespoon fresh lemon juice, plus lemon wedges for serving 1¼ cups brown basmati rice, steamed
1. In a small bowl, mix together the parsley, walnuts and lemon zest. Dust the chicken with the flour and season it with the salt and pepper to taste. 2. In a very large skillet (or 2 medium-large skillets), heat the oil over medium heat. Add the shallot and sauté until it begins to turn translucent, 1 minute. Pushing the shallot to the side of the pan, add the chicken breasts in one layer. Raise heat to medium and cook the chicken until golden. 3. Pour the chicken broth and lemon juice into the pan. Cover, bring liquid to a simmer, and simmer very gently, over low heat, until the juices run clear. 4. Use tongs to transfer the chicken to a serving dish, leaving the liquid in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour this sauce over the chicken and serve over the rice with the lemon wedges.
Nutrition facts per serving: 293 calories, 36 g protein, 19 g carbohydrate, 8 g fat (1.3 g saturated), 2 g fiber
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FITNESSmagazine.COM | Month 2010
FOOD FACT
The calcium in lowfat dairy products helps to reduce levels of cortisol, a stress hormone which causes your body to hang on to belly fat.
eatright FOOD FACT
Whole grain pasta, rice and breads are loaded with filling fiber, which helps to keep you satisfied between meals and reduce your calorie intake.
Penne with Broccoli Rabe and Ricotta
minutes. Add the tomato paste and cook, stirring until well combined, about 1 minute.
Prep Time: 10 minutes Cook Time: 15 minutes Makes: 6 servings
4. Turn the heat to low and add the pasta to the skillet. Toss to combine the ingredients, adding a little of the reserved cooking water. Stir in the ricotta and Parmesan. Serve.
Salt 1 bunch broccoli rabe 12 ounces whole-wheat penne 1 tablespoon extra-virgin olive oil 2 lean Italian turkey sausages, casings removed ½ medium red onion, thinly sliced 1 garlic clove, sliced Small pinch crushed red pepper flakes 2 tablespoons tomato paste ¼ cup part-skim ricotta 2 tablespoons grated Parmesan
Nutrition facts per serving: 342 calories, 18 g protein, 47 g carbohydrate, 8 g fat (1.7 g saturated), 2 g fiber
1. Bring a large pot of salted water to a boil. Add the broccoli rabe and cook for 4 minutes. Use tongs to transfer broccoli rabe to a colander. When it’s cool enough to handle, transfer it to a board and chop 2. Add penne to the boiling water and cook until al dente. Reserve 1/2 cup of the pasta cooking water before draining the penne. 3. Meanwhile, heat the oil in a large skillet. Add the sausage, onion, garlic and red pepper flakes and cook over medium heat, crumbling the sausage, until browned. Add broccoli rabe and sauté until tender, about 2
Chickpea Tagine Prep Time: 15 minutes Cook Time: 45 minutes Makes: 4 servings 1½ tablespoons extra-virgin olive oil 1 red onion, quartered and thickly sliced ½ teaspoon salt 2 small carrots, sliced lengthwise, cut into ½ -inch-thick slices (about ¾ cup) 1½ cups cubed, peeled butternut squash 2 garlic cloves, roughly chopped 3 quarter-sized pieces peeled fresh ginger 2 teaspoons honey 1 teaspoon ground cumin 1 whole cinnamon stick ¼ teaspoon turmeric 4 plum tomatoes, cored and chopped 1 medium zucchini, quartered and cut into 1/2-inch chunks (2 cups) 10 dried apricots, sliced 1 19-ounce can chickpeas, drained
Freshly squeezed juice of ½ lemon 1 cup whole-wheat couscous, cooked according to package directions
1. In a large, heavy pot over medium-low heat, warm the oil and add the onion and salt. Cook, stirring occasionally, for 5 minutes. Add the carrots and continue to cook. 2. Add the butternut squash, garlic and ginger and raise the heat to medium. Cook and stir for 5 minutes. 3. Add honey, cumin, cinnamon stick and turmeric tomatoes, zucchini and apricots and stir well. Pour in ½ cup water and bring to a simmer over medium heat. Cover and reduce the heat, stirring occasionally, until the vegetables are tender, 20 to 25 minutes. 4. Add the chickpeas and lemon juice. Raise the heat and simmer, uncovered, until the chickpeas are heated and the liquid has thickened slightly, 5 to 10 minutes. 5. Serve over couscous and garnish with sliced almonds.
Nutrition facts per serving: 350 calories, 11 g protein, 64 g carbohydrate, 8 g fat (1 g saturated), 12 g fiber.
Cumin-Salmon with Yogurt-Cucumber Sauce Prep Time: 15 minutes Cook Time: 10 minutes Makes: 4 servings 2 teaspoons extra-virgin olive oil ½ teaspoon ground cumin ½ teaspoon sugar ½ teaspoon salt, plus a pinch ½ teaspoon black pepper Four 4-ounce salmon fillets ½ cup nonfat Greek yogurt 1 large pickling cucumber, peeled, seeded and diced 1 scallion, trimmed and finely chopped 3 tablespoons minced fresh parsley 1 teaspoon fresh lemon juice 8 ounces whole-wheat orzo, cooked according to package directions
1. In a bowl, combine the oil, cumin, sugar and the ½ teaspoon of salt. Lay the salmon on a foil-lined baking sheet and brush it with the oil mixture. Refrigerate for 10 to 20 minutes. 2. Preheat the broiler. Combine the yogurt, cucumber, scallion, parsley, lemon juice and the pinch of salt in a small bowl. 3. Broil the salmon until it is barely opaque at the center of the thickest part, 7 to 10 minutes. Serve over orzo, topped with the yogurt sauce.
Nutrition facts per serving: 487 calories, 34 g protein, 45 g carbohydrate, 19 g fat (3.8 g saturated), 10 g fiber
FITNESSmagazine.COM | MONTH 2010
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