The 14-Day No Sugar Diet(34)

? Spray again and toss with the oregano. Bake for another 5 minutes, or until the potatoes are browned on the outside. Sprinkle with the salt and pepper.

Makes 4 servings.

Per serving: 441 calories, 22 g fat (2.5 g saturated), 526 mg sodium, 46 g carbohydrates, 35 g protein, 5 g fiber





Roasted Brussels Sprouts

2 Tbsp. coconut oil

2 leeks, white parts, cut in rounds

1 1/2 lbs. Brussels sprouts, halved

coarse sea salt and pepper to taste

? Heat the coconut oil in a skillet over medium heat.

? Saute leeks in pan for 2 minutes.

? Add Brussels sprouts for 7 minutes, stirring often, until roasted on outside.

Season with sea salt and pepper.

Makes 6 servings.

Per serving: 106 calories, 5 g fat (4 g saturated), 34 mg sodium, 7 g carbohydrates, 4 g protein, 5 g fiber





Salmon Burger with Dill

2 6-oz. cans salmon, drained

1 small onion, chopped finely

1 egg

1/3 cup bread crumbs

1/4 cup light mayonnaise

2 tsp. dried dill

2 Tbsp. fat-free Green yogurt

1 tsp. Dijon mustard

4 whole-wheat rolls

4 leaves romaine lettuce

4 tomato slices

? Preheat oven to 350° F. Coat a baking sheet with Canola oil spray.

? Mix the salmon, onion, egg, bread crumbs, mayonnaise and dill well in a bowl and form into 4 even patties.

? Put patties on the baking sheet and bake, flipping once, for 22 minutes or until browned.

? Mix the yogurt and mustard in a bowl. Divide the sauce evenly and spread it on the rolls. Add the burgers to the rolls and top with lettuce and tomatoes.

Makes 4 servings.

Per serving: 320 calories, 11 g fat (2 g saturated), 720 mg sodium, 29 g carbohydrates, 25 g protein, 4 g fiber





Shrimp & Clams Stew

1 Tbsp. olive oil

1/2 cup red bell pepper, chopped

1 clove garlic, minced

1 (28 oz.) can diced tomatoes

1 (28 oz.) can tomato sauce

1/4 cup dry red wine

1/4 cup parsley, chopped

1 tsp. Worcestershire sauce

1/2 tsp. dried oregano

1 tsp. red pepper flakes

8 oz. bay scallops

8 oz. medium wild-caught shrimp, peeled and deveined

1 (10 oz.) can whole baby clams

1 package baby spinach

? Heat the oil in a Dutch oven over medium-high heat. Add the onion, bell pepper and garlic. Sauté for 5 minutes or until onion is tender.

? Add the tomatoes (with juice), tomato sauce, wine, parsley, Worcestershire, oregano and pepper flakes. Stir well. Bring to a boil over medium heat, then simmer, covered, for 20 minutes, stirring occasionally.

? Add the scallops, shrimp and clams. Bring to a boil. Stir. Simmer for 8 minutes or until scallops are tender and shrimp turn pink. During the last minute of cooking, add the baby spinach.

Makes 6 servings.

Per serving: 288 calories, 5 g fat (1 g saturated), 1,380 mg sodium, 22 g carbohydrates, 37 g protein, 4.5 g fiber





Tequila Sunrise Salad

For the salad:

2 1/2 cups of mixed greens

1/4 cup of black beans, rinsed and drained

1 plum tomato, chopped

1 scallion chopped

1/2 avocado, peeled and sliced

1 tsp. cilantro, chopped

For the dressing:

1 Tbsp. Tequila

1 Tbsp. orange juice

1 tsp. lime juice

1 tsp. extra-virgin olive oil

cracked black pepper

? Mix the salad ingredients in a bowl. Mix the dressing in another bowl and pour over the salad. Toss to coat.

Makes 1 serving.

Per serving: 325 calories, 21 g fat (3 g saturated), 250 mg sodium, 22 g carbohydrates, 8 g protein, 13 g fiber





Tuna Salad Wrapped in Lettuce

2 cans (6 oz. each) water-packed tuna, drained

1/4 cup mayonnaise

1 tsp. Dijon mustard

1 Tbsp. lemon juice

2 Tbsp. red pepper, finely chopped

2 Tbsp. celery, finely chopped

2 tsp. capers, drained

2 scallions, thinly sliced

1/4 tsp. salt

1/8 tsp. pepper

8 large Boston or butter lettuce leaves

? Flake the tuna in a bowl using a fork. Mix in the mayonnaise, mustard and lemon juice.

? Add the bell pepper, celery, capers, scallions, salt and pepper.

? One at a time, cup a lettuce leaf in the plam of your hand, spoon the tuna salad onto the leaf near the rib side and roll to close.

Makes 4 servings.

Per serving: 22 calories, 14 g fat (3 g saturated), 621 mg sodium, 2 g carbohydrates, 21 g protein, 1 g fiber





White Bean Soup with Sausage

1 Tbsp. + 1 tsp. olive oil

1/2 lb. sweet Italian sausage, casing removed, broken into 1” pieces

1/2 large onion, chopped

3 celery ribs, chopped

2 1/2 cups (8 oz.) dried white beans, soaked overnight and drained

4-5 cans (14 1/2 oz. each) reduced sodium chicken broth

1 can (15 oz.) no-salt-added stewed tomatoes

1 tsp. dried Italian seasoning

1 large bay leaf

1/4 tsp. ground black pepper

? Heat 1 teaspoon of the oil into a soup pot over medium-low heat.