Recipes that Fight Belly Fat: Week 4

Another week of recipes to help Whittle Your Middle!
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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. Makes 2 servings. 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

Serves 6 *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


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

First Published Mon, 2010-02-08 13:37

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