30 Belly-Fat Fighting Recipes

Fight belly fat with these easy recipes!
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Mexican Burger

Burger

1/4 cup dry textured vegetable protein (labeled TVP)

1/4 cup water

1/8 teaspoon salt

1/4 teaspoon black pepper

1 teaspoon ground cumin

1 pound grass-fed ground beef, at least 95% lean

4 whole wheat hamburger buns

1 cup baby spinach leaves

 

Salsa

1/2 pound ripe red tomato, diced (about 1 1/4 cups)

1/2 cup diced green bell pepper

1 garlic clove, peeled and minced

1/4 cup fresh cilantro, chopped

1 teaspoon fresh lime juice

2 teaspoons cider vinegar

Cayenne pepper, to taste

1/8 teaspoon salt

2 tablespoons diced red onion

 

1. Place the TVP and water in a small bowl; let it sit for about 10 minutes. Meanwhile, in a medium-size bowl, mix the salt, pepper, and cumin into the ground beef with a spoon. Combine the beef mixture and TVP and form into four patties.

 

2. Spray the grill with fat-free nonstick cooking spray and heat to medium heat. Grill the burgers about 10 minutes on each side, until the internal temperature reaches 160 degrees.

 

3. Meanwhile, make the salsa: In a bowl, mix tomato, green pepper, garlic, cilantro, lime juice, vinegar, cayenne, salt and onion. Garnish each burger with about 6 spinach leaves and 1/4 cup salsa; serve on the buns.

 

Nutritional Analysis: Per serving: 355 calories; 35.5g protein; 35g carbohydrates;8.4g total fat; 3.1g saturated fat; 5.3g fiber; 501mg sodium

Photo by Lisa Hubbard

Greek Chopped Salad from Cat Cora

Serves 8

 

2 large garlic cloves, minced

2/3 cup plus 2 tablespoons extra virgin olive oil

1/3 cup red wine vinegar

4 teaspoons chopped fresh oregano, plus more for garnish

Kosher salt, to taste

Freshly ground black pepper, to taste

6 large ripe tomatoes, cored and chopped

2 large cucumbers, peeled and chopped

2 small red onions, peeled and chopped

1 cup pitted Kalamata olives

1 cup crumbled feta cheese

 

1. In a small pan, sauté the garlic in 2 tablespoons olive oil over medium high heat, stirring often, until garlic is caramelized and slightly crunchy. Set aside.

 

2. Make the dressing: In a small bowl, whisk together 2?3 cup olive oil, vinegar, oregano, salt and pepper.

 

3. In a large bowl, mix the vegetables; toss with enough dressing to coat. Sprinkle the olives, reserved garlic and feta over the vegetables. Garnish with chopped oregano.

Photo by Lisa Romerein

Fruited Barley Oatmeal Porridge

1/2 cup pearled barley

1/2 cup Irish or steel-cut oats

1/4 cup chopped dried apricots

1/3 cup brown sugar

1/2 teaspoon salt

4 1/2 cups water

1/2 teaspoon vanilla

1/8 teaspoon cinnamon pinch

Scant 1/8 teaspoon ground cardamom

1 1/2 cups fresh blueberries

6 tablespoons nonfat milk

 

1. Coat a slow cooker with nonstick spray. Before going to bed, add the barley, oats, apricots, sugar, salt and water to the pot. Turn the heat to low, and cook overnight, or for 6 to 8 hours.

 

2. Just before serving, stir the porridge, incorporating the thick buildup along the sides of the pot. Stir in the vanilla, cinnamon, cardamom and blueberries. If desired, top each serving with 1 tablespoon of nonfat milk.

 

Nutritional analysis: 192 calories; 5 g protein; 1 g fat; 0 g sat fat; 44 g carbohydrates; 5 g fiber; 199 mg sodium.

Photo by Jen Munkvold

Greek Omelet Wrap from Marge Perry

2 large eggs

1/8 teaspoon salt

1/8 teaspoon black pepper

2 tablespoons crumbled feta cheese

1 canned water-packed artichoke heart, chopped  

1 cup baby spinach, washed but not dried

1 2-ounce jar roasted red pepper slices

1 7 1/2-inch whole wheat tortilla

 

1. Combine the eggs with 1 tablespoon water and beat lightly with a fork. Stir in the salt, black pepper, feta and artichoke.

 

2. Heat an 8 or 9 inch nonstick skillet over medium-high heat. Add the egg mixture, and cook, stirring occasionally to allow the uncooked egg on the top level to seep down to the pan surface. Cook until the edges are lightly browned and the top is set. Slide out of the pan onto a warm plate.

 

3. Cook the spinach in the pan until it is bright green and just wilted, 30 seconds to 1 minute.

 

4. Place the tortilla directly on a lit stove burner, and warm, turning once, until light brown bubbles begin to appear on the surface. Place the tortilla on a plate and top with the egg. Place the pepper strips in a single layer over the egg, then top with the spinach. Roll the tortilla; cut in half on an angle and serve immediately.

 

Nutritional analysis: 427 calories; 25 g protein; 21 g fat; 10 g salt; 33 g carbohydrates; 3 g fiber; 1,484 mg sodium.

Photo by Jen Munkvold

Grilled Shrimp Skewers with Romesco Sauce from Cat Cora

Serves 8

 

1 teaspoon sea salt

1 tablespoon dried orange rind

1 1/2 teaspoons chili powder

Freshly ground black pepper

32 extra-large shrimp, peeled and deveined

16 wooden skewers, soaked Olive oil, for brushing skewers

1 large sweet onion, cut into 1-inch pieces

2 poblano chiles, cut into 1-inch pieces

2 red bell peppers, cut into 1-inch pieces

Romesco sauce (recipe follows)

 

1. Preheat the oven to 400 or preheat the grill. In a 9-inch-square Pyrex dish combine the salt, orange rind, chili powder and black pepper. Add the shrimp to the dish, and coat with the rub. Cover and refrigerate while you make the romesco sauce.

 

2. Remove the shrimp from the refrigerator. Brush each skewer with olive oil, and thread with an onion piece, one shrimp, a poblano and red pepper piece, and then another shrimp. Set the skewers on the grill, or on a baking sheet, placed on the top rack of your oven or under the broiler. Cook for 4 minutes; turn the skewers on the grill or rotate the baking sheet in theoven, giving each skewer a half turn. Cook another 4 minutes, or until the shrimp are pink. You can arrange 2 crisscrossed skewers on each plate and spoon romesco sauce over them, or pile the skewers on a serving platter and serve the sauce on the side.

 

Romesco Sauce

 

Prepare the cherry tomatoes for this recipe by halving 1 cup cherry tomatoes, sprinkling with 2 tablespoons olive oil, laying them flat on a jelly roll pan, and placing in a 350 oven for 15 to 18 minutes, until the skins have small brown flecks.

 

2 roasted red peppers, peeled, seeded and roughly chopped

1/2 cup roasted cherry tomatoes

2 tablespoons roughly chopped almonds (16 to 18 whole almonds)

4 small garlic cloves, peeled and roughly chopped

2 tablespoons sherry vinegar

1/4 cup olive oil

Pinch of salt

Freshly ground black pepper

 

In a blender, combine the roasted peppers and tomatoes, almonds, garlic, vinegar and olive oil, blending until smooth. (You can toss the almonds and peeled garlic whole into the blender, but giving them a rough chop first prevents any large chunks from ending up under the blades.) Season with salt and pepper, and set aside.

Photo by Lisa Romerein

Power Food Combo from Cynthia Sass

1 cup yellow squash

1/2 cup chunky marinara sauce

1 cup edamame

 

Toss together.

 

290 calories

Photo by Jonathan Kantor

Bruschetta with Tomato & Avocado

  • 1 loaf whole-grain French, ciabatta or other thin loaf of bread

3 Tbsp / 45 ml extra virgin olive oil, divided

1 cup / 240 ml fresh chopped tomatoes

3 cloves garlic, passed through a garlic press

1 tsp / 5 ml sea salt

1 tsp / 5 ml freshly ground black pepper

1 handful fresh arugula leaves, finely chopped

1 handful fresh basil leaves, finely chopped

2 Tbsp / 30 ml best quality balsamic vinegar

2 fresh avocados

Juice of fresh lemon

 

1. Preheat oven to 375 degrees F / 190 degrees C. Line a baking sheet with parchment paper.

 

2. Slice bread into thin slices on the diagonal. Arrange slices on baking sheet. Don’t overlap. Use another baking sheet if necessary.

 

3. Use a baking brush to lightly coat each piece of bread with olive oil. Bake for several minutes or until lightly toasted. Remove from oven. Set aside.

 

4. In a medium-sized oven-safe mixing bowl combine tomato, remaining olive oil, garlic, salt and pepper. Place in hot oven and bake for 10 minutes or until tomatoes are soft. Remove from heat.

 

5. Transfer cooked tomatoes to new mixing bowl. Add chopped arugula, basil and balsamic vinegar. Mix gently to combine. Set aside.

 

6. Peel avocados. Cut in half and remove pits. Dice avocado and toss with lemon juice.

 

7. Top each piece of bread with tomato mixture. Top with avocado. Serve.

 

Nutritional Value Per Slice with Topping: Calories: 111; calories from fat: 71; protein: 2g; carbs: 9.5g; total fat: 8g; saturated fat: 1g; trans fat: 0g; fiber: 3.5g; sodium: 197mg; cholesterol: 0mg; sugar: 1g. 

 

Recipe from Tosca Reno’s The Eat-Clean Diet Recharged. Buy it here.

Photo Courtesy of Donna Griffith

Baby Greens with Cherries and Cheese

2 quarts mixed baby greens

2 cups pitted Northwest fresh sweet cherries

1 cup (4 oz.) small fresh mozzarella cheese balls

1/4 cup torn mint leaves Balsamic Vinegar Dressing

 

Toss greens, cherries and cheese to distribute ingredients evenly. Add 1/4 cup Balsamic Vinegar Dressing and mix to coat ingredients with dressing. Makes 4 servings. Balsamic Vinegar Dressing: Combine 1/4 cup balsamic vinegar, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon each grated lemon peel and salt and 1/4 teaspoon fresh ground pepper. Slowly add 1/4 cup olive oil while mixing with a whip. Makes about 1/2 cup.

 

Nutritional Analysis Per Serving: 213 Cal., 9 g pro., 12 g fat (52% Cal. from fat), 21 g carb., 15 mg chol., 3 g fiber, 207 mg sodium.

 

Recipe courtesy of the Washington State Fruit Commission.

Photo Courtesy of Washington State Fruit Commission

Baja Salmon with Mushrooms

1 tablespoon olive oil, divided

6 ounces white button mushrooms, quartered or halved

1 packet dry citrus marinade

3/4 cup frozen white sweet corn kernels, thawed

1/2 cup red onion, diced, run under cold water

1/2 cup red bell pepper, diced

1/4 cup cilantro leaves, minced

2 tablespoons lime juice, freshly squeezed

1/2 teaspoon kosher salt

4 salmon filets (about 5 ounces each)

1/4 cup water

 

Heat a large sauté pan over medium high heat. Add 2 teaspoons oil and swirl to coat bottom of pan. Add mushrooms and sauté 2 minutes. Add 1 tablespoon of dry citrus marinade mix to the mushrooms and continue cooking another 3 minutes. Remove mushrooms from the pan and place in a large mixing bowl. Add the corn, onion, red pepper, cilantro, lime juice and salt to the cooked mushrooms and toss to combine. In same sauté pan, add remaining teaspoon of oil and swirl to coat pan. Sprinkle the top of each salmon filet with 1 teaspoon dry citrus marinade mix. Add salmon, seasoned side down, to hot pan and sear 1 minute. Flip over and add water to the pan. Cover and cook another 2 minutes, or until done to taste preferences. Remove from the heat and uncover. Place a spoonful of the mushroom salsa on each serving plate, top with a salmon filet. Garnish with a sprig of cilantro and a lime wedge.

 

Each serving provides: 340 calories, 19g fat (29% Daily Value), 5g saturated fat (25% Daily Value), 70mg cholesterol (23% Daily Value), 830mg sodium (35% Daily Value), 2g dietary fiber (8% Daily Value), 31g protein, 25% Daily Value for vitamin A, 8% Daily Value for iron, 70% Daily Value for vitamin C, 6% Daily Value for calcium, 129% Daily Value for vitamin D, 27% Daily Value for potassium, 81% Daily Value for selenium

 

Recipe courtesy of the Mushroom Council and Mushroom Info.

Photo Courtesy of the Mushroom Council

Brussels Sprout Leaves and Local Pear Market Salad

4 cups Brussels’ Sprout leaves, blanched

2 cups sliced Anjou Pear, lightly roasted

? cup hazelnuts, roasted

2 ounces Prosciutto, julienned

2 Tbsp lemon peel, julienned

2 Tbsp lemon juice

2 Tbsp hazelnut oil

4 tsp balsamic vinegar reduction

Salt and pepper to taste

 

Once ingredients have been chopped and prepared, combine oil and lemon juice and toss with Brussels’ Sprout leaves. Assemble 4 salad plates and place 1 cup of Brussels’ Sprout leaves on each plate. Next arrange roasted Anjou pear on each plate. Garnish each plate with prosciutto, lemon peel, and hazelnuts. Drizzle a tsp of balsamic reduction over each plate and season with salt and fresh cracked black pepper. Serve immediately.

 

Recipe from Rogue Tomate.

Photo Courtesy of Alliance Agency

Ultimate Smoothie

1 cup / 240 ml ice cubes

1 cup / 240 ml skim, soy, rice or almond milk

1/4 cup / 60 ml low-fat cottage cheese

1/2 cup / 120 ml fresh strawberries, sliced

1 kiwi, peeled and cut into chunks

1/2 cup / 120 ml green tea, chilled

 

1. Toss all ingredients in blender and process until smooth.

 

Recipe from Tosca Reno’s The Eat-Clean Diet Recharged.

Photo Courtesy of Donna Griffith

Caesar-Style Cherry Chicken Salad

2 quarts cut romaine lettuce

2 cups pitted Northwest fresh sweet cherries

2 cups sliced (2-1/2 × 1/2 × 1/2-inch) cooked chicken breast 

Lime Dressing

2 tablespoons shredded Parmesan cheese

 

Directions

Toss lettuce, cherries, chicken and croutons in a large salad bowl. Just before serving, pour Lime Dressing over salad, sprinkle with Parmesan cheese and toss lightly. Lime Dressing: Combine 3 tablespoons fresh lime juice, 1 small clove crushed garlic, 3/4 teaspoon salt, 1/2 teaspoon grated lime peel and 1/4 teaspoon freshly ground coarse black pepper. Beat in 1/3 cup olive oil until blended. Remove garlic clove before pouring over salad. Makes about 1/2 cup.

 

Recipe courtesy of the Washington State Fruit Commission.

Photo Courtesy of Washington State Fruit Commission

Mushroom Taco Mac

4 1/2 cups water

1 1/2 cups dried whole grain elbow pasta, enriched (substitute penne or other types of pasta if preferred)

1 tablespoon olive oil

8 ounces white button mushrooms, sliced or quartered

4 teaspoons taco seasoning mix, low sodium (if available)

1/2 cup prepared salsa

1 cup reduced fat cheddar cheese, shredded

 

Add water to pot and bring to a boil. Add pasta, cook uncovered for 10-13 minutes, or until pasta has reached desired firmness. While pasta is cooking, heat a sauté pan on medium, add oil and swirl to coat the bottom of pan. Add mushrooms and 2 teaspoons taco seasoning mix, sauté 5 minutes. When pasta is done, drain water and return to pot. Heat on low while stirring in salsa, mushrooms and remaining 2 teaspoons taco seasoning mix for 2 minutes or less. Divide into four portions, top each with 1/4 cup of shredded cheese.

 

Each serving provides: 440 calories, 11g fat (17% Daily Value), 4g saturated fat (20% Daily Value), 20mg cholesterol (7% Daily Value), 550mg sodium (23% Daily Value), 11g dietary fiber (44% Daily Value), 20g protein, 8% Daily Value for vitamin A, 20% Daily Value for iron, 2% Daily Value for vitamin C, 45% Daily Value for calcium, 1% Daily Value for vitamin D, 11% Daily Value for potassium, 95% Daily Value for selenium.

 

Recipe courtesy of the Mushroom Council and Mushroom Info.

Photo Courtesy of the Mushroom Council

Picante Frittata

1 tsp / 5 ml extra virgin olive oil

1 Cipollino onion, peeled and minced red bell pepper, seeded and deveined, cut into thin ribbons

1 cup / 240 ml baby spinach leaves, finely chopped

3 egg whites + 1 whole egg

1/4 cup / 60 ml skim milk

1/4 tsp / 1.25 ml sea salt

Pinch cumin

1/4 tsp / 1.25 ml freshly ground black pepper

1/2 cup / 120 ml fresh salsa (homemade or commercial) as garnish (optional)

 

1. Preheat oven to 350 degrees F / 180 degrees C. Make sure oven rack is in center of oven.

 

2. In a medium ovenproof skillet, heat olive oil over medium heat. Add vegetables to skillet and cook until soft, about five minutes.

 

3. While vegetables are cooking, combine eggs, milk, salt, cumin and pepper. Whisk well.

 

4. Pour egg mixture over cooking vegetables. Cook until edges are set and center is just beginning to set.

 

5. Transfer to heated oven and bake another five to eight minutes or until center is firm.

 

6. Transfer cooked frittata to heated plate and serve with salsa (optional).

 

Nutritional Value Per Serving: Calories: 267; calories from fat: 88; protein: 24g; carbs: 24g; total fat: 10g; saturated fat: 2g; trans fat: 0g; fiber: 5g; sodium: 1459mg; cholesterol: 211mg; sugar: 14g.

 

Recipe from Tosca Reno’s The Eat-Clean Diet Recharged. Buy it at Amazon here.

Photo Courtesy of Donna Griffith

Steamed Tilapia with Fingerling Potatoes and Tangy Salsa

Ingredients for Tilapia and Potatoes:

4 × 5 oz / 140 g tilapia filets

1/2 cup / 120 ml best-quality extra virgin olive oil

1 fresh lemon, sliced

1 bunch fresh scallions, trimmed

2 lb / 1 kg fingerling or baby potatoes

1/2 tsp / 2.5 ml sea salt

Pinch of freshly ground black pepper

 

Ingredients for Salsa (makes 2 cups):

¾ cup / 180 ml fresh cilantro, chopped (use fresh parsley if you don’t like cilantro)

1 lb / 454 g Roma tomatoes (about four tomatoes)

1 Tbsp / 15 ml capers

2 cloves garlic, passed through a garlic press

Juice of 1 lemon

2 Tbsp / 30 ml avocado or olive oil

 

Tilapia:

 

1. Preheat oven to 350F / 180C. Prepare baking dish by coating lightly with olive oil.

 

2. Place tilapia filets in dish. Arrange lemon slices over fish. Arrange scallions over lemon slices. Dust with sea salt and black pepper.

 

3. Place in oven and bake for 10 to 12 minutes or until done. Turn off heat in oven. Cover fish with foil and let sit in oven with oven door slightly open until ready to serve.

 

Potatoes:

 

1. Place potatoes in medium saucepan. Cover with water. Add sea salt. Bring to a boil.

 

2. Reduce heat and cook until potatoes are tender. Drain and set aside.

 

Salsa:

 

1. Place cilantro or parsley, tomatoes, capers, garlic and lemon juice in bowl of food processor.

 

2. Process until a salsa-like consistency results, adding avocado or olive oil as you go. Transfer salsa to serving bowl.

 

Nutritional value for one filet, lb potatoes and 1/4 cup salsa: Calories: 538 | Calories from Fat: 260; protein: 38g; carbs: 33g; total fat: 27g; saturated fat: 0g; trans fat: 0g; fiber: 9g; sodium: 462mg; cholesterol: 210mg; sugar: 4g. 

 

From Tosca Reno’s Eat Clean Cookbook. Buy it at Amazon here.

Photo Courtesy of Donna Griffith

Tea and Ginger Soup

4 cups / 950 ml low-sodium chicken or vegetable stock, or water, divided

2 Tbsp / 30 ml best-quality extra virgin olive oil, divided

2 cups / 480 ml pea sprouts

2 cups / 480 ml baby spinach leaves

2 Tbsp / 30 ml sundried tomatoes, soaked for one hour in hot water, then drained and sliced fine

1 tsp / 5 ml shredded fresh ginger

¾ cup / 180 ml brewed green or oolong tea

1 clove garlic, passed through a garlic press

1/2 tsp / 2.5 ml sea salt

1 cup / 240 ml baby peas

 

1. In a large saucepan, add 2 cups / 480 ml of stock and 1 tablespoon / 15 ml olive oil and bring to a boil. Add pea sprouts and cook just until wilted. Remove from stock with a slotted spoon and transfer to a bowl. Repeat for the baby spinach leaves.

 

2. Divide wilted greens between soup bowls. Cover each bowl with a plate to reserve heat.

 

3. Heat remaining olive oil in another pan over medium-high heat.

 

4. Add sundried tomatoes, ginger, tea, garlic, salt and remaining stock. Bring to a boil. Reduce heat and add baby peas. Heat through.

 

5. With a slotted spoon remove baby peas and distribute evenly over wilted greens in each bowl.

 

6. Fill bowls with hot soup.

 

Nutritional value for one-cup serving: Calories: 126; calories from fat: 47; protein: 7g; carbs: 15g; total fat: 5g; saturated fat: 0.5g; trans fat: 0g; fiber: 1g; sodium: 392mg; cholesterol: 0mg; sugar: 3g.

 

From Tosca Reno’s Eat Clean Cookbook. Buy it at Amazon here.

Photo Courtesy of Donna Griffith

Cherry Smoothies

1 cup pitted Northwest fresh sweet cherries

1 cup Washington State fresh peach (1 medium), cut into 1-inch cubes

1/2 cup fresh blueberries

1 cup crushed ice

 

Place all ingredients in blender container. Blend mixture until smooth. Makes 2 servings.

 

Nutritional Analysis Per Serving: 123 Cal., 2 g pro., 1 g fat (6% Cal. from fat), 30 g carb., 0 mg chol., 4 g fiber, 2 mg sodium. 

 

Recipe courtesy of the Washington State Fruit Commission.

Photo Courtesy of Washington State Fruit Commission

Tuscan-Style Vegan Pesto Pasta

6 ounces vegan penne pasta

1 medium yellow summer squash, halved lengthwise and sliced 1/4 inch thick (about 1 1/2 cups)

1 medium zucchini, halved lengthwise and sliced 1/4 inch thick (about 1 1/2 cups)

1 cup julienne-cut red bell pepper strips

1/4 teaspoon crushed red pepper

1 package (8 oz.) Meal Starters Morningstar Farms® Meal Starters’ Chik’n Strips

1/2 cup vegan sun-dried tomato pesto or vegan basil pesto

1 cup pitted black olives, halved

1/3 cup vegetable broth

1 cup grape tomatoes, halved

2 tablespoons capers (optional)

 

1. Cook pasta according to package directions, except add summer squash, zucchini and bell pepper during last 2 minutes of cooking. Drain.

 

2. Meanwhile, in large nonstick skillet cook and stir Morning Star Farms Meal Starters Chik’n Strips and pesto over medium heat for 3 to 4 minutes or until heated through. Stir in olives and broth. Heat through.

 

3. In large bowl toss together pasta mixture, Chik’n Strips mixture and tomatoes. Sprinkle with capers, if desired.

 

Nutritional Analysis per serving (2 cups): 380 calories; 8 g fat, 840 mg sodium, 0 mg cholesterol, 27 g protein, 44 gram carb.

 

Recipe Courtesy of MorningStar Farms.

Photo Courtesy of MorningStar Farms

Poached Salmon

2 cups dry white wine

4 cups water

2 bay leaves

2 sprigs fresh flat-leaf parsley

2 lemons, thinly sliced

1 2-pound skin-on salmon fillet, any pin bones removed

1 scallion (green part only), thinly sliced

 

1. Put the wine, water, bay leaves, parsley and one of the sliced lemons in a large skillet, and bring to a simmer. Add the salmon, skin side down. Add more water, if necessary, to cover the fillet. Cover the skillet, and simmer over low heat until the fish is just cooked through, about 10 minutes per inch thickness. With two large spatulas, carefully transfer the fish to a plate, cover it, and let it cool; transfer to the refrigerator to chill completely, about 3 hours.

 

2. Once chilled, remove the skin from the salmon: Uncover the fish, place a clean plate or baking sheet on top, and flip the two over so the fish is skin side up on the clean plate. Peel the skin from the fillet, and scrape away any discolored flesh. Flip the fish again, right side up, onto a serving plate. Garnish with the scallion greens and the remaining lemon slices. Serve with the tzatziki on the side.

 

Serving size: 1 2-inch slice and 2 1?2 tablespoons tzatziki Per serving: Calories 310; Total fat 17g (Sat fat 3.5g, Mono fat 6.5 g, Poly fat 6 g); pin bones removed Protein 32 g; Carb 4 g; Fiber 0 g; Cholesterol 90 mg; Sodium 113 mg. Excellent source of niacin, phosphorus, selenium, thiamin, vitamin B6, vitamin B12; good source of folate, magnesium, potassium, riboflavin, vitamin C, vitamin K.

Photo by Marcus Nilsson

Popcorn

Weighing in at 15 calories and one gram of fiber per cup, 94 percent fat-free (butterless) microwave popcorn is one of the best pound-paring foods around. Popcorn is a whole grain, and corn has the highest level of antioxidants of any grain or vegetable.
Photo by Jonathan Kantor

Portabella Omelet topped with Portabella "Bacon"

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Serves: 2

 

1 medium Portabella mushroom

4 teaspoons olive oil, divided

4 large eggs

1/3 cup green onions, thinly sliced on the diagonal

2 teaspoons water

1/4 teaspoon kosher salt

1/8 teaspoon black pepper, freshly ground

1/2 cup (about 3/4 ounce) Swiss cheese, grated

4 slices Portabella mushroom "bacon"

 

Remove stem from mushroom. Cut mushroom in half and thinly slice. Heat a 10-inch non-stick sauté pan over high heat. Add 2 teaspoons oil and swirl to coat the bottom of the pan. Add the sliced mushrooms and sauté 5 minutes, just until gently browned. Break the eggs into a mixing bowl and add the green onions, water, salt and pepper. Beat with a fork until combined. Add remaining 2 teaspoons oil to pan and swirl to evenly distribute. Gently add the egg mixture to the pan and swirl to distribute evenly. Top with the grated cheese, cook 5 minutes until egg is cooked through. Fold one side of omelet over the other half. Gently remove from pan and onto the serving plate. Top with the Portabella "bacon" and serve.

 

Portabella Mushroom "Bacon"

Preparation Time: 5 minutes

Cooking Time: 50 minutes

Serves: 2 (makes 1/2 cup)

 

2 Portabella mushrooms, sliced into 1/4 inch strips

1 tablespoon olive oil

1 teaspoon grill seasoning, mesquite

 

Heat oven to 325. Brush sliced mushrooms with olive oil and spread in a single layer on a baking sheet. Sprinkle seasoning over the mushrooms and place in oven. Bake 50 minutes, or until crisp, turning each slice over every 10 minutes. Remove from oven and spread on cooling rack.

 

Each serving provides: 440 calories, 34g fat (52% Daily Value), 10g saturated fat (50% Daily Value), 450mg cholesterol (150% Daily Value), 580mg sodium (24% Daily Value), 2g dietary fiber (8% Daily Value), 23g protein, 20% Daily Value for vitamin A, 15% Daily Value for iron, 8% Daily Value for vitamin C, 30% Daily Value for calcium, 16% Daily Value for vitamin D, 23% Daily Value for potassium, 76% Daily Value for selenium.

 

Recipe courtesy of the Mushroom Council, visit their website here.

Photo Courtesy of the Mushroom Council

Grilled Vegetable Medley

Serves 4 (1 1/2 cups per serving) 

 

6 ears fresh corn, husks removed

6 ounces fresh white button mushrooms, sliced in half (about 2 1/2 cups)

1 cup frozen, shelled edamame, thawed

1/2 cup red bell pepper, thinly sliced

1 cup diced fresh zucchini

3 tablespoons fresh basil, coarsely chopped

1/2 teaspoon salt

1 small garlic clove, peeled and crushed

1 1/2 tablespoons extra virgin olive oil

1 1/2 tablespoon cider vinegar

1/8 teaspoon ground black pepper

 

1. Spray the grill surface with fat-free nonstick cooking spray. Heat the grill to low heat, and grill corn for about 20 minutes, until lightly browned, turning as needed. Let cool, and slice corn off cobs.

 

2. Place mushrooms in a wok or pan designed for use on grills, and cook about 5 to 7 minutes until just browned. In a salad bowl, toss mushrooms and corn gently with the remaining ingredients, and serve.

 

Nutritional Analysis Per serving: 232 calories;10.3g protein; 34g carbohydrates; 8.6g total fat; 1g saturated fat; 6.9g fiber; 332mg sodium Recipe Courtesy of Wendy Hess, RD

Mixed Berry Sangria

1/4 cup unsweetened frozen raspberries

1/4 cup unsweetened frozen strawberries

2 ounces 100% grape juice, preferably purple

2 ounces calcium-and vitamin D-fortified orange juice

2 ounces lime or orange seltzer

Orange slice (optional)

 

Place berries in a tall glass (reserve a few for garnish); mash gently with a wooden spoon. Add juices and seltzer. Decorate with orange slice and berries; serve with a spoon.

Photo by Donna Fennessy

Panko Coconut Scallops with a Green Chili Chobani Chutney

For Chutney:

2-3 serrano or jalapenos, finely chopped

1 cup fresh cilantro, chopped

1/2 cup chives, chopped

1 Tbsp fresh ginger, peeled, finely grated

Juice from 1 fresh lime

1 Tbsp coconut oil

1 cup Plain Chobani Greek Yogurt

 

For Scallops:

1 cups coconut flakes

2 cups Panko breadcrumbs

1/2 cup all purpose flour

3 large eggs

1 cup Plain Chobani Greek Yogurt

2 lbs of scallops, cleaned

 

Make Chutney:

 

Slice peppers, remove seeds, finely chop, place in small mixing bowl. Add chives, cilantro, and ginger to bowl. Cut lime in half and squeeze juice into bowl. Add oil and 1 cup of Chobani, mix and set aside.

 

Make Scallops:

 

Place coconut in small sauté pan over low heat, stir occasionally and cook until golden brown, remove from pan and set in bowl, add breadcrumbs and toss to combine. Place flour in a small bowl and set aside. Crack eggs into a small bowl, add 1 cup of yogurt and whisk together, set aside. Take each scallop and place them in the flour, turning to coat them on all sides, move them from the flour into the yogurt and egg mixture, coating all sides, and finally place into the coconut and bread crumb mixture turning to coat all sides, set coated scallops on a plate. In a medium size sauté pan, over low/medium heat, heat oil for about 30 seconds, gently place each scallop into the pan. Cook each scallop about 2 minutes on each side or until coconut has browned and crisp. Serve scallops hot and garnish with a teaspoon of the pepper and herb yogurt chutney.

 

Nutrition Information: Calories 342; Fat 10g; Sat Fat 4g; Protein 30g; Carbohydrate 34g; Fiber 4.5g; Sodium 420mg

Photo courtesy of Chobani

Summer Corn and Vegetable Soup

4 cups fresh corn kernels or two 10-ounce packages frozen corn, thawed

2 cups nonfat milk

1 tablespoon olive oil

1 large onion, diced (about 2 cups)

1 medium red bell pepper, seeded and diced (about 1 cup)

1 medium zucchini (about 1/2 pound), diced (about 1 1/2 cups)

2 cups low-sodium chicken or vegetable broth

2 plum tomatoes, seeded and diced

3/4 teaspoon salt

Freshly ground black pepper to taste

Fresh lemon juice, to taste

1/2 cup fresh basil leaves, cut into ribbons (optional)

 

1. Put 2 cups of the corn and the milk into a blender or food processor, and process until smooth. Set aside.

 

2. Heat the oil in a large soup pot over medium-high heat. Add the onion, bell pepper and zucchini; cook, stirring, until the vegetables are tender, about 5 minutes.

 

3. Add the remaining 2 cups of corn and the broth; bring to a boil. Add the pureed corn and the tomatoes, and cook until warmed through but not boiling. Add the salt, and season to taste with pepper and lemon juice. Serve garnished with the basil ribbons.

 

Serving size: 1 1/2 cups; Per serving: Calories 180; Total fat 5 g (Sat fat 1 g, Mono fat 2 g, Poly fat 0 g); Protein 9.5 g; Carb 32 g; Fiber 4 g; Cholesterol 5 mg; Sodium 365 mg.

Photo by Marcus Nilsson

Yogurt Fruit Crunch Parfait

1/4 cup puffed rice or wheat cereal

1 tablespoon shredded bran cereal

2 tablespoons chopped walnuts

1/4 cup fresh raspberries

6 ounces nonfat Greek yogurt

1 tablespoon honey, divided

 

1. Combine the cereals in a small bowl, and crush the pieces with your fingers. Stir in the walnuts.

 

2. Place enough berries on the bottom of a tall glass to make a single layer. Top with about 1/3 of the yogurt; sprinkle with a layer of the dry mixture. Add another layer of the berries, and drizzle it with 1 teaspoon of honey. Repeat with the layers in order; yogurt, crunch, fruit, honey, finish with the remaining yogurt, crunch and honey.

 

Nutritional Analysis: 325 calories; 21 g protein; 10 g fat; 1 g sat fat; 40 g carbohydrates; 4 g fiber; 73 mg sodium.

Photo by Jen Munkvold

Chicken Satay with Red Grapes

8 bamboo skewers, soaked in water at least two hours

1 1/2 pounds skinless boneless chicken breast

1 tablespoon extra virgin olive oil

1/2 cup orange juice

2 tablespoons lime juice

3 tablespoons clover honey

1/2 teaspoon salt

2 tablespoons finely minced onion

1 teaspoon Dijon mustard

1 garlic clove, peeled and minced

 

Chutney

1 ripe mango, peeled and diced

1 1/2 cups halved red grapes

1 teaspoon brown sugar

2 teaspoons balsamic vinegar

3 tablespoons chopped peppermint leaves

1 thinly sliced lime and grapes, for garnish

 

1. Slice the chicken into thin, long strips, less than 1/2 inch thick.

 

2. Prepare the marinade: Combine the oil, orange juice, lime juice, honey, salt, onion, mustard, and garlic in a medium bowl. Reserve 1/2 cup of marinade to brush on the chicken. Add chicken, cover, and refrigerate for at least two hours.

 

3. Make the chutney: Place the mango in a medium bowl. Grill grapes in a grill wok or pan until lightly browned and skins are soft, about 10 minutes; add the grapes to the mango and stir. In a small bowl, dissolve the brown sugar in the vinegar, and add to the fruit mixture. Stir in the peppermint, and set aside.

 

4. Thread the chicken strips onto the soaked skewers and add slices of lime. Spray grill with fat-free nonstick cooking spray, and cook chicken over medium heat about 15 minutes, turning often and brushing with reserved marinade every few minutes until marinade is used up. Serve right away, with 3/4 cup chutney. Garnish with whole grapes if desired.

 

Nutritional Analysis: Per serving: 363 calories;40.4g protein; 37.9g carbohydrates;5.8g total fat; 1.1g saturated fat; 1.8g fiber; 436mg sodium

Photo by Lisa Hubbard

Raspberry Fool

3 cups nonfat vanilla yogurt

2 10-ounce packages frozen unsweetened raspberries, thawed

2/3 cup confectioners’ sugar

1/2 cup well-chilled heavy cream

8 ladyfinger cookies

 

1. Place the yogurt in a strainer lined with a paper towel or coffee filter, and let it drain and thicken in the refrigerator for at least 4 hours and up to 1 day. Discard the liquid and set the thickened yogurt aside.

 

2. Puree half the raspberries in a food processor until smooth. Transfer the puree to a fine mesh strainer over a large bowl, pressing the liquid out with a rubber spatula. Discard the seeds. Whisk in the confectioners’ sugar. Stir in the remaining raspberries.

 

3. In a chilled medium bowl, whip the cream with an electric mixer until soft peaks form. Gently fold in the yogurt. Fold in the raspberry mixture.

 

4. Spoon the fool into cocktail glasses, and chill, covered with plastic wrap, for at least 1 hour and up to 1 day. Serve with ladyfinger cookies.

 

Serving size: 1/2 cup; Per serving: Calories 240; Total fat 7 g (Sat fat 4 g, Mono fat 2 g, Poly fat 0.4 g); Protein 7 g; Carb 40 g; Fiber 1 g; Cholesterol 62 mg; Sodium 85 mg

Photo by Marcus Nilsson

Tomato-Stuffed Peppers

Cooking spray

4 large red bell peppers

2 cloves garlic, thinly sliced

3 tablespoons chopped Kalamata olives

4 ripe tomatoes

2 tablespoons olive oil

Freshly ground black pepper

 

1. Preheat the oven to 375. Coat a large, shallow baking dish with cooking spray. Cut the peppers in half lengthwise, removing the seeds but leaving the stem. Although the stem is not edible, it looks good in this dish and helps the pepper retain its shape. Place the peppers cut side up in the baking dish.

 

2. Divide the sliced garlic and olives evenly among the pepper halves. Cut each tomato into 8 wedges, and put 4 wedges into each pepper half. Drizzle each stuffed pepper with a little oil, and season with a few grinds of pepper.

 

3. Roast the peppers until they are tender and beginning to brown around the edges, about 50 minutes. Serve immediately.

 

Serving size: 1 pepper; Per serving: Calories 150; Total fat 9 g (Sat fat 1 g, Mono fat 6.5 g, Poly fat 1 g); Protein 2.5 g; Carb 15 g; Fiber 3 g; Cholesterol 0 mg; Sodium 100 mg.

Photo by Marcus Nilsson

Fresh Berries in Vanilla-Infused Avocado Oil with Sweetened Yogurt

2 fresh vanilla pods

3-4 Tbsp / 45-60 ml avocado oil

2 cups / 480 ml fresh strawberries, trimmed, well rinsed and drained

1 cup / 240 ml fresh raspberries, picked over

1 fresh lime, washed well and soaked in 1 cup / 240 ml boiling water

1 cup / 240 ml yogurt cheese

2 Tbsp / 30 ml agave nectar or maple syrup

 

1. The vanilla pods need to be cut open lengthwise. Put the four halves in a pot and cover with avocado oil. Heat over very low flame for several minutes. The fragrance is divine.

 

2. Meanwhile prepare the berries. Find a beautiful glass bowl and put the berries in the bowl. Set aside.

 

3. Take the lime out of the hot water. Peel a few long strips of zest to mix into the bowl of berries and grate the rest overtop. Squeeze the lime juice out over the berries.

 

4. Remove vanilla-infused oil from heat and pour over berries. Toss very gently to coat.

 

5. Mix agave nectar or maple syrup into yogurt cheese. Serve on top as a garnish, or on the side for dipping.

 

Nutritional value for one-cup serving: Calories: 193; calories from fat: 99; protein: 5g; carbs: 21g; total fat: 11g; saturated fat: 1g; trans fat: 0g; fiber: 4g; sodium: 121mg; cholesterol: 1mg; sugar: 13g.

 

Recipe from Tosca Reno’s The Eat-Clean Diet Recharged. Buy it here.

 

NEXT: For more healthy recipes from Ellie Kriegar, click here.

 

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Photo by Donna Griffith
First Published May 12, 2010

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