The 14-Day No Sugar Diet(33)
? With your hands, transfer the mixture to the baking sheet and shape into a log about 9" x 5". Lay the bacon strips lengthwise over the top and sides. Press to adhere. Bake for 1 hour 15 minutes, or until a thermometer inserted in the center registers 160°F and the meat is no longer pink. Let rest for 10 minutes before slicing.
Makes 8 servings.
Per serving: 386 calories, 20 g fat (7 g saturated), 618 mg sodium, 24 g carbohydrates, 27 g protein, 2 g fiber
Eggplant Parmesan
2 eggplants (32 oz.), peeled and sliced lengthwise into slabs 1/4” thick
3 Tbsp. olive oil
1/2 tsp. salt
1 can (15 1/2 oz.) crushed or chopped tomatoes (with juice)
1 Tbsp. + 1 1/2 tsps. tomato paste
1 tsp. dried basil or 3 large fresh leaves, chopped
1/2 tsp. dried rosemary, crumbled
1/4 tsp. ground black pepper
1 cup (4 oz.) shredded mozzarella or Fontina cheese
1/2 cup (2 oz.) grated Parmesan cheese
? Preheat the boiler. Place the eggplant on a large baking sheet and brush both sides with the oil (work in batches if necessary). Sprinkle with 1/4 teaspoon of the salt.
? Broil 5” from the heat until just beginning to brown, 2 to 3 minutes per side.
? Set the oven temperature to 375°F.
? In a saucepan, combine the tomatoes (with juice), tomato paste, basil and rosemary. Cook over medium-low heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with the remaining 1/4 teaspoon salt and pepper.
? Spread a layer of the tomato mixture over the bottom of a 1 1/2–quart baking dish. Add a layer of eggplant and top with another layer of the tomato mixture. Sprinkle with a thin layer of the mozzarella or Fontina and the Parmesan.
? Continue making 2 more layers with the remaining eggplant, tomato mixture and cheeses, ending with a thick layer of cheeses.
? Bake until bubbling, 25 to 30 minutes.
? Let rest for 10 minutes until cutting.
Makes 6 servings.
Per serving: 224 calories, 14 g fat (5 g saturated), 628 mg sodium, 16 g carbohydrates, 11 g protein, 5 g fiber
Flank Steak Salad
1 plum tomato, cut in eighths
1/4 cup of sliced onion
1 small clove of garlic, crushed
21/2 cups chopped romaine lettuce
2 Tbsp. balsamic vinaigrette
Salt and pepper
Grilled flank steak slices
2 Tbsp. crumbled blue cheese
? Mix the tomato, onion, garlic and lettuce in a bowl. Add the vinaigrette and toss to coat. Season with salt and pepper.
? Top with grilled steak and cheese.
Makes 1 serving.
Per serving: 350 calories, 16 g fat, (7 g saturated), 680 mg sodium, 16 g carbohydrates, 38 g protein, 4 g fiber
Pesto Chicken Sandwich
4 whole wheat tortillas (6” diameter)
1/4 cup jarred pesto sauce
1/2 pound sliced cooked chicken breast, warmed
1/4 tsp. salt
1/4 tsp. ground black pepper
2 jarred roasted red bell peppers (2 oz.), drained and halved
4 thin slices (3 to 4 oz.) mozzarella cheese
4 romaine lettuce leaves
? Preheat the oven to 350° F. Arrange the tortillas on a baking sheet. Spread the pesto evenly over each.
? Arrange the chicken in a row down the center of each tortilla and sprinkle with the salt and black pepper.
? Top with the roasted peppers and mozzarella.
? Bake just until heated through and the cheese melts.
? Top with lettuce, roll into a cylinder and serve.
Makes 4 servings.
Per serving: 328 calories, 16 g fat (6 g saturated), 598 mg sodium, 23 g carbohydrates, 29 g protein, 3 g fiber
Planked Salmon with Grilled Asparagus and Roasted New Potatoes
2 wild-caught salmon fillets (for four 4-oz. servings)
salt and pepper
4 Tbsp. grainy mustard
6 Tbsp. packed brown sugar
? Soak 2 cedar planks in cold water for at least an hour. Remove and dry.
? Rinse the salmon under cold water and pat dry with paper towels.
? Season the flesh side of the fillets with salt and pepper. Using a brush, spread the mustard over the fish. Crush the brown sugar in a bowl with a fork then sprinkle over the fillets.
? Place the cedar planks on a medium-hot grill for 3 minutes, until you can smell smoke. Then turn the plans over and place the coated fillets on the planks skin-side down. Cover the grill and cook the fish for about 20 minutes or until the fish is cooked through. If your plank edges begin to flame, mist with a spray bottle of water. When done, serve from the plank.
Grilled Asparagus
8 oz. asparagus, tough ends trimmed
1 1/2 Tbsp. extra-virgin olive oil
sea salt and cracked black pepper
? Brush asparagus with oil and grill, turning until tender, about 7 min.
New Potatoes
1 lb. small new potatoes, cubed
2 Tbsp. lemon juice
1 Tbsp. olive oil
1/4 cup chopped fresh oregano
1/4 tsp. salt
1/4 tsp. ground black pepper
? Preheat the oven to 425° F.
? Place potatoes in a bowl, sprinkle with lemon juice and toss.
? Coat a baking pan with the oil and spread the potatoes on the pan in one layer. Bake for 15 minutes.
? Turn the potatoes with a spatula and mist with no-stick spray. Bake for 20 minutes.