Recipes that Fight Belly Fat: Week 6

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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.
Photo by Donna Griffith

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

Mexican 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 *NEXT: MORE BELLY-FIGHTING RECIPES, CLICK HERE.*
Photo by Lisa Hubbard

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