Recipes that Fight Belly Fat: Week 5

New, easy ways to trim down.
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Mixed Berry Sangria

Makes one 6-ounce serving *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 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 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

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 For more recipes that fight belly fat, click here.-

First Published Wed, 2010-02-17 09:29

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