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

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