The 14-Day No Sugar Diet(30)
? Transfer the mixture in batches to a blender or food processor. Puree until smooth. Return to the saucepan. Add the half-and-half or coconut milk. Cook, stirring, for 3 minutes, or until heated and thickened. Serve garnished with the fresh basil.
Makes 4 servings.
Per serving: 153 calories, 10 g fat (5 g saturated), 577 mg sodium, 12 g carbohydrates, 3 g protein, 2 g fiber
Greek Salad
5 cups washed ready-to-eat salad
8 cherry tomatoes
1/2 cup radishes, trimmed and cut into quarters
2 Tbsp. reduced-fat oil and vinegar dressing
1 Tbsp. crumbled feta cheese
? Place salad in a bowl. Add tomatoes and radishes.
? Add dressing and toss.
? Sprinkle feta cheese on top and serve.
Makes 2 servings.
Per serving: 64 calories, 2.5 g fat (0.9 g saturated), 82 mg sodium, 13 g carbohydrates, 5.0 g sugars, 3.2 g protein, 4.1 g fiber
Portobello Turkey Burger & Bruschetta
8 oz. ground turkey
1/2 tsp. garlic powder
1/4 tsp. kosher salt
1/4 tsp. black pepper
4 large Portobello mushroom caps (stems removed)
2 Tbsp. balsamic vinegar
1 Tbsp. red onion, chopped
2 basil leaves, sliced thinly
2 plum tomatoes, chopped
1 oz. mozzarella, sliced
? In a bowl, mix turkey, garlic powder, salt and pepper. Form burger patties.
? Lightly oil a grill or grill pan and heat to medium-high heat.
? Cook the burgers and mushroom caps, about 4 minutes per side until burger is cooked and the portobellos are tender.
? Mix vinegar, onion, basil and tomato. Add salt and pepper to taste.
? Place each burger on a mushroom cap, top with a mozzarella slice and bruschetta mixture, and use the remaining mushrooms as “bun” tops.
Makes 2 servings.
Per serving: 260 calories, 12 g fat (3.5 g saturated), 341 mg sodium, 13 g carbohydrates, 9 g sugars, 30 g protein, 3 g fiber
Roast Beef and Horseradish Wrap
2 tsp. light mayonnaise
1/2 tsp. prepared horseradish
1 whole-wheat tortilla
1 large romaine lettuce leaf
3 slices lean roast beef
1/4 cup chopped tomato
? Mix the mayonnaise and horseradish in a small bowl. Spread the mixture on one side of the tortilla.
? Place the lettuce leaf in the center of the tortilla, followed by roast beef and tomato. Fold outer edges in, and then roll.
Makes 1 serving.
Per serving: 190 calories, 6 g fat (1.5 saturated), 640 mg sodium, 23 g carbohydrates, 17 g protein, 3 g fiber
Strawberry Pecan Salad
2 Tbsp. balsamic vinegar
1 tsp. raw honey
1/4 cup olive oil
salt to taste
3 cups baby spinach
1 cup strawberries, sliced
1/4 cup pecan halves
? Mix balsamic vinegar and honey in a bowl.
? Whisk in olive oil. Salt optional.
? Divide the spinach on four plates. Top with strawberries and pecans. Drizzle balsamic vinaigrette on top.
Makes 4 servings.
Per serving: 176 calories, 16 g fat (3 g saturated), 21 mg sodium, 9 g carbohydrates, 3 g sugars, 2 g protein, 3 g fiber
Tex-Mex Bean Salad
1 can (15 oz.) pinto beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can (14.5 oz.) Mexican-style diced tomatoes
1 can corn
1 onion, chopped
1 red bell pepper, chopped
1/2 cup carrots, chopped
3 garlic cloves, minced
2 Tbsp. red wine vinegar
1/2 tsp. chili powder
1/4 tsp. ground red pepper
? Add beans, chickpeas, tomatoes, corn, onion, pepper, carrots and garlic to a large bowl and mix.
? Add vinegar, oil, chili powder and ground red pepper. Mix to coat evenly.
? Let stand in a refrigerator for 30 minutes, mixing twice.
Makes 8 servings.
Per serving: 136 calories, 3 g fat (0 g saturated), 356 mg sodium, 22 g carbohydrates, 5 g protein, 5 g fiber
Watermelon Salad with Yogurt
2 cups 2% Greek yogurt
2 Tbsp. lemon juice
2 Tbsp. dill, chopped
2 Tbsp. mint, chopped
1/2 tsp. kosher salt
1/2 tsp. black pepper
1 cup cucumber, chopped
1 cup seedless watermelon, chopped
1 cup grape tomatoes, halved
2 Tbsp. red onion, diced
2 Tbsp. roasted, salted pistachios, shelled
? Whisk yogurt, lemon juice, dill, mint, salt and pepper.
? In a bowl, combine cucumber, watermelon, tomatoes and onion.
? Mix in yogurt sauce until well combined. Refrigerate until serving. Top each serving with pistachios.
Makes 2 servings.
Per serving: 186 calories, 6 g fat (2 g saturated), 23 g carbohydrate, 14 g sugars, 13 g protein, 3 g fiber
Dinners
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Beef Stew
1/4 cup all-purpose flour
1 tsp. salt
1/2 tsp. freshly ground black pepper
1 1/2 pounds lean stewing beef cut into 1 1/2” cubes
2 Tbsp. vegetable oil
2 onions, chopped
3 cloves garlic, minced
1 tsp. dried marjoram