The 14-Day No Sugar Diet(32)

? Place the bread on a baking sheet and bake until completely dry, 10 to 12 minutes.

? Let cool slightly.

? Transfer the bread to a food processor and grind to make about 1 cup crumbs.

? Remove to a large plate.

? In a shallow bowl, lightly beat the eggs with the water.

? Season the chicken with salt and pepper and coat with the flour.

? Dip into the egg mixture, then press the crumbs to coat both sides.

? Place the boiler rack 4 to 5 inches from the heat and preheat the boiler.

? Heat 1 teaspoon of the oil in a large skillet over medium heat.

? Add 2 of the coated chicken breasts and cook until golden brown on the first side, 2 to 3 minutes.

? Turn and cook until no longer pink and the juices run clear, 2 to 3 minutes.

? Remove to a 13” by 9” baking dish.

? Repeat with the remaining teaspoon of oil and remaining chicken.

? Top with the sauce and sprinkle with the cheese.

? Broil just until the cheese melts, 1 to 2 minutes.

Makes 6 servings.

Per serving: 361 calories, 18 g fat (3 g saturated), 685 mg sodium, 16 g carbohydrates, 29 g protein, 3 g fiber





Kale & Cannellini Beans

2 tsp. extra-virgin olive oil

1 large clove garlic, minced

1 large bunch kale, chopped

1 (15 oz.) can cannellini beans, drained and rinsed

sea salt and cracked black pepper

? Heat oil in a large skillet over medium heat. Add the garlic and cook for 1 minute. Add the kale and sauce until wilted, about 3 to 4 minutes. Add the beans and heat through. Season with salt and pepper. If desired, drizzle a bit more oil over the greens.

Makes 6 servings.

Per serving: 110 calories, 2.5 g fat (0 g saturated), 180 mg sodium, 18 g carbohydrates, 5 g protein, 4 g fiber





Chicken & Vegetable Kebabs with Quinoa

1 lb. boneless chicken breast, cut into 1-inch cubes

1/2 cup teriyaki sauce

1 medium onion, cut into 1-inch pieces

1 red bell pepper, cut into 1-inch pieces

2 zucchinis, cut into 1/2-inch pieces

1/2 cup cooked quinoa

? Marinate the chicken cubes in teriyaki sauce in a refrigerator for 30 minutes or longer. Place wooden skewers in a pan of water while the chicken is marinating.

? Divide the chicken, onion, bell pepper and zucchini chunks evenly on the skewers.

? Brush with the remaining marinade.

? Heat grill to medium heat, and grill the skewers, turning frequently until cooked through, about 12 minutes.

? Place two cooked skewers over quinoa on each plate to serve.

Makes 4 servings.

Per serving: 461 calories, 6 g fat (2.5 g saturated), 18.6 g carbohydrates, 39.9 g protein, 12.6 g fiber





Cod with Romesco Sauce

For the cod:

2 Tbsp. olive oil

4 skinless cod fillets (5 oz. each)

2 tsp. chopped fresh chives

1/2 tsp. sea salt

1/4 tsp. ground black pepper

1/2 of the yield of Romesco Sauce

? In a large nonstick skillet over medium-high heat, heat the oil. Sprinkle the cod with the chives, salt and pepper. Cook for 8 minutes, turning once, or until the fish flakes easily. Remove to a plate.

? Add the Romesco Sauce to the skillet, reduce the heat to medium, and bring to a boil. Cook, stirring, for 1 minute, or until heated through. Pour over the cod.

Makes 4 servings.

Per serving: 234 calories, 12 g total fat (2 g saturated), 359 mg sodium, 27 g protein, 3 g carbohydrates, 1 g fiber

For the Romesco Sauce:

2 Tbsp. extra-virgin olive oil

1/4 cup slivered almonds

4 cloves garlic, coarsely chopped

1/4 tsp. red-pepper flakes

1 can fire-roasted tomatoes

1/4 cup pimientos, drained

2 Tbsp. ground golden flaxseeds

2 Tbsp. red wine vinegar

1/2 tsp. sea salt

? In a small skillet over medium-high heat, heat 1 tablespoon of the oil. Cook the almonds, garlic and pepper flakes, stirring, for 3 minutes, or until the almonds are lightly roasted. Transfer the almond mixture to a food processor along with the tomatoes, pimientos, flaxseeds, vinegar, salt and the remaining 1 tablespoon oil. Process until well combined and smooth.

? Store in an airtight container in the refrigerator for up to 2 weeks or in the freezer for up to 3 months.

Make 16 servings (2 cups).

Per serving (2 Tbsp.): 57 calories, 5 g fat (0.5 g saturated), 98 mg sodium, 3 g carbohydrates, 2 g protein, 1 g fiber





Diner-Style Meat Loaf

2 Tbsp. olive or coconut oil

1 small onion, finely chopped

1 carrot, finely chopped

1 rib celery, finely chopped

2 cloves garlic, minced

2 pounds ground beef

1/4 cup ground flaxseeds

2 large eggs

1/2 cup tomato juice

2 Tbsp. chopped parsley

1 tsp. sea salt

1/2 tsp. ground black pepper

4 strips bacon, cut in half

? Preheat oven to 350°F.

? Lightly oil a rimmed baking sheet.

? In a large skillet over medium heat, heat the oil. Cook the onion, carrot, celery and garlic, stirring occasionally, for 5 minutes, or until tender. Transfer to a large bowl and let cool to room temperature.

? Add the beef, flaxseeds, eggs, tomato juice, parsley, salt and pepper to the bowl. Mix thoroughly.