In This Chapter
Discovering total body diet dinners that are quick and simple to make
Creating evening meals that won’t break your calorie bank
Balancing your dinners with healthy ingredients
Recipes in This Chapter
Green Tea Quinoa Asian Lettuce Cups
Sweet Potato, Black Bean, and Goat Cheese Tacos
Thai Cucumber Brown Rice Bowls
Rosemary Lentils and Tomato Stuffed Peppers
Marvelous Turkey Meatballs with Balsamic Tomato Glaze
Lemon Pepper Chicken
Simple Turkey Burgers with Smokey Beet and Olive Relish
Simple Linguine and Chicken Puttanesca
Broiled Maple Dijon Salmon
Lemon Halibut with Curry Dill Sauce
Curry Dill Sauce
Sesame Shrimp and Broccoli with Angel Hair Pasta
The last meal of the day may not seem as important as the first, but after a long day, getting the nutrients your body needs to restore and replenish itself is vital. However, because your body slows down in the evening to accommodate your natural sleep cycle, it’s important not to overdo it with excess calories after dark.
Here are a few healthy habits to get into for dinnertime:
· Eat earlier in the evening to give your body a chance to digest. Evenings can be hectic and getting a meal on the table can be stressful, if you haven’t planned ahead. Making simple meals ahead of time or knowing what you’re going to eat prevents unhealthy eating.
· Balance meals with all the foods groups — lean protein, fruits and vegetables, whole grains, and/or lowfat dairy products and some healthy fats — for a moderate dinner that fuels your body well for the seven- to nine-hour fast ahead, restorative rest for your mind and body, and rejuvenation for the next day.
· Eat light at night. The saying, “Eat like a king in the morning, a prince in the afternoon, and a pauper at night” has a lot of truth to it. Try to eat most of your food earlier in the day because you’re typically more active during the day, and your metabolism is humming along well — which bodes well for weight management over the long run.
· Eat mindfully in the evening. Sit down, savor your food, and turn off the outside world. By taking the time with your meal at night, you start the latter part of your day in a restful way. Without distractions, you can fully taste your food, participate in the meal, and connect with your hunger and fullness better. Food is more satisfying when you eat with mindful intention instead of gobbling it down. And when you’re satisfied by your meal, you won’t feel the need to eat more and more.
Vegetable and Bean Dishes
There’s no better time to get your vegetables and beans in than at dinnertime. They make for lighter meals that are packed with fiber, protein, and nutrients. Incorporating more plant foods in your diet is not only beneficial for your total body health (potassium keeps blood pressure in check, fiber helps manage cholesterol, antioxidants are great for cell health), but can also help you manage your waistline because plant foods contain fewer calories and less fat and fill you up longer.
Here are some simple ways to make vegetables and beans a tasty dinner:
· Buy vegetables in steamer bags. Just pop them in the microwave and then toss them into whole grains like quinoa, brown rice, or whole wheat pasta.
· Defrost frozen vegetables like broccoli and cauliflower florets, diced bell peppers, potatoes, and carrots along with edamame. Then add a can of diced tomatoes and heat together to make vegetable chili.
· Toss any type of canned beans (rinse and drain before use) over mixed greens, cherry tomatoes, and mini cucumbers. Top with a drizzle of vinaigrette for a tasty, hearty salad.
· Roast vegetables like zucchini, yellow squash, eggplant, Brussels sprouts, and shallots together and toss with red kidney and white cannellini beans for a colorful meal that’s filling and nutritious.
Making vegetables and beans part of your dinner repertoire is just as easy as relying on meat. Offering your body plant-based meals is a great way to jumpstart your road to total body wellness. The best part is you don’t need complex recipes to make healthy, balanced meals. The ones in this section are a great place to start!
Green Tea Quinoa Asian Lettuce Cups
Prep time: 5 min • Cook time: 15 min • Yield: 4 servings
Ingredients
1 green tea bag
1¼ cups, quinoa, rinsed
1 tablespoon sesame oil
1 tablespoon low-sodium soy sauce
½ lemon or lime, squeezed for juice
¼ cup cilantro, minced or chopped
¼ cup carrots, diced
4 romaine or bibb lettuce leaves, washed and air dried
Directions
1 Place about 1½ cups of water in a small saucepan and bring to a boil. Take it off the heat, add the green tea bag, and let steep for at least 3 to 4 minutes. Remove the tea bag.
2 Add the quinoa to the liquid tea. Bring to a boil. Lower the heat and let simmer for 5 to 10 minutes or until the liquid is absorbed and the quinoa can be fluffed easily with a fork. Remove from heat.
3 In the pot with the quinoa, stir in the oil, soy sauce, lemon or lime juice, cilantro, and carrots. Toss together and divide evenly among the lettuce cups. Eat immediately (no utensils required).
Per serving: Calories 233 (From Fat 60); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 145mg; Carbohydrate 36g (Dietary Fiber 4g); Protein 8g.
Tip: When making hot tea, begin with purified, filtered water, if possible. To avoid astringent taste, the water should be just at the boiling point (no more than 180 degrees). Steep tea at least 3 minutes to get the maximum antioxidants.
Sweet Potato, Black Bean, and Goat Cheese Tacos
Prep time: 10 min • Cook time: 25 min • Yield: 6 servings
Ingredients
2 tablespoons extra-virgin olive oil
2 cups peeled and diced sweet potatoes
½ cup finely diced red onion
2 cloves garlic, minced
1 teaspoon cumin
½ teaspoon dried oregano
One 15-ounce can black beans, drained (reserve 2 tablespoons of liquid from the can)
Juice of ¼ fresh lime
Six 6-inch corn tortillas
1 ounce goat cheese
3 to 4 sprigs fresh cilantro, coarsely chopped
1 medium avocado, diced
Directions
1 In a medium skillet, add the oil and sweet potatoes; sauté for about 10 minutes.
2 Add the onions to the skillet and sauté for about 10 more minutes. Add the garlic and cumin, and stir for approximately 1 minute.
3 Add the oregano, beans, and reserved liquid to the skillet and simmer for 10 minutes. (If the mixture gets dry, add 3 tablespoons of water). Combine with the potato and onion mixture and drizzle with lime juice.
4 Fill the tortillas with the sweet potato–black bean mixture. Garnish with goat cheese, cilantro, and avocado.
Per serving: Calories 247 (From Fat 91); Fat 10g (Saturated 2g); Cholesterol 4mg; Sodium 232mg; Carbohydrate 34g (Dietary Fiber 9g); Protein 7g.
Thai Cucumber Brown Rice Bowls
Prep time: 15 min • Cook time: 1 hr • Yield: 3 servings
Ingredients
1 cup brown basmati rice
2¼ cups water
6 mini cucumbers, thinly sliced
2 scallions, sliced
½ cup cilantro leaves, coarsely chopped
2 tablespoons sesame oil
1 teaspoon Thai fish sauce
1 large lime, halved
2 teaspoons agave nectar or honey
1 teaspoon Sriracha sauce
1 small red bell pepper, chopped
1 teaspoon sesame seeds (optional)
Directions
1 In a medium-size pot over high heat, add the rice and water. Bring to a boil and reduce the heat to a simmer; stir the rice and cover. Simmer for about 45 minutes. Remove from the heat and let stand covered for 5 to 10 minutes more.
2 In a large bowl, combine the cucumbers, scallions, and cilantro.
3 In a small mixing bowl, add the sesame oil, fish sauce, juice from the two lime halves, agave nectar or honey, and Sriracha sauce. Whisk together until blended.
4 Divide the cooked rice evenly among 3 bowls. Top with cucumber salad. Sprinkle with bell pepper bits and sesame seeds (if desired).
Per serving: Calories 355 (From Fat 101); Fat 11g (Saturated 2g); Cholesterol 0mg; Sodium 161mg; Carbohydrate 58g (Dietary Fiber 4g); Protein 6g.
Rosemary Lentils and Tomato Stuffed Peppers
Prep time: 15 min • Cook time: 1 hr • Yield: 3 servings
Ingredients
3 large bell peppers, washed, seeded, and membranes removed
1 cup dry lentils, rinsed and drained
2 cups low-sodium vegetable broth
1 tablespoon extra-virgin olive oil
1 cup mushrooms, diced
1 small shallot, diced
1 garlic clove, diced
2 sprigs fresh rosemary, coarsely chopped
One 15-ounce can fire-roasted tomatoes, undrained
1 tablespoon smoked paprika
Parmesan cheese shavings (optional)
Directions
1 Preheat oven to 350 degrees. Place the bell peppers in a baking dish and set aside.
2 In a medium pot, add the lentils and broth. Bring to a boil and then lower the heat; simmer for about 20 to 30 minutes and cover. Allow the lentils to absorb the liquid, stirring occasionally.
3 In a small sauté pan over medium-low heat, add the oil, mushrooms, shallots, garlic, and rosemary. Stir together until heated through and the shallots are translucent. Add to the cooked lentils; gently stir. Pour in the tomatoes; mix well and add the paprika. Heat the mixture through. Remove from the heat.
4 Spoon the mixture into each of the hollowed-out peppers. Place the peppers in the oven for 20 to 30 minutes or until the peppers begin to brown. Remove from the oven and top with shaved Parmesan (if desired). Serve immediately.
Per serving: Calories 362 (From Fat 61); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 340mg; Carbohydrate 57g (Dietary Fiber 24g); Protein 23g.
Dishing Up Chicken and Turkey
In this section, I give you recipes that incorporate lean protein from poultry — namely, skinless chicken and turkey breast. Not only will you get good-quality protein, but you can make meals that are versatile and appealing to your whole family.
When cooking poultry, be sure to cook it to the right internal temperature: at least 165 degrees. Eyeballing your meat, especially with poultry, is not enough. Uncooked chicken and turkey poses a risk for salmonella poisoning; salmonella is a type of bacteria that can cause severe abdominal cramping, pain, and even death. You can’t rely on color and texture alone to determine if your food is safely cooked. The only way to tell for sure whether your poultry has reached that key internal temperature is to use a good food thermometer. For handy tips on choosing, using, and cleaning a food thermometer, go to www.homefoodsafety.org/cook/food-thermometer.
Now let’s get cooking! The great thing about poultry is that you can mix and match it with other food groups easily. You can easily add chicken or turkey breast to
· Whole grains, such as whole-grain pasta, brown rice, quinoa, whole-wheat couscous, and whole-grain breads, wraps, and pitas
· Vegetables, such as bell peppers, broccoli, carrots, cucumbers, mixed greens, onions, and snap peas
· Fruits, such as avocado, berries, grapes, kiwi, mango salsa, pineapple, and tomato salsa
· Dairy products, such as cheese (cheddar, mozzarella, provolone, Swiss), cottage cheese, and plain yogurt (for salad dressing)
If the idea of experimenting from scratch is a little intimidating to you, never fear: The recipes in this section will get you started!
Marvelous Turkey Meatballs with Balsamic Tomato Glaze
Prep time: 15 min • Cook time: 30 min • Yield: 4 servings
Ingredients
1 pound ground turkey breast, 93 percent lean
¼ cup low-sodium Worcestershire sauce
2 tablespoons whole-grain bread crumbs
1 teaspoon garlic powder
1 teaspoon minced fresh onion
1 tablespoon extra-virgin olive oil
1 large garlic clove, minced
3 Roma tomatoes, cored and diced
1 tablespoon balsamic vinegar
Salt and pepper to taste
Directions
1 Preheat the oven to 350 degrees.
2 In a large bowl, add the ground turkey, Worcestershire sauce, bread crumbs, garlic powder, and onion. Mix to combine.
3 Using a small ice cream scoop, dollop a golf-ball-size round into your clean, washed hands. Massage into a ball. Repeat until you’ve used all the meat mixture (about 16 small meatballs).
4 Place the meatballs in a nonstick pan over medium heat. Brown the outside and turn occasionally to get all sides of the meatballs. (To check doneness, use a food thermometer; the internal temperature should be at least 165 degrees.)
5 While the meatballs are in the oven, add the olive oil and garlic to a small saucepan over low-medium heat, and sauté for a few minutes until the garlic is translucent. Toss in the tomatoes and vinegar. Stir together until the glaze starts to thicken (or reduce). Remove from the heat.
6 Add the meatballs to the glaze sauce and simmer for 5 minutes.
Per serving: Calories 240 (From Fat 118); Fat 13g (Saturated 3g); Cholesterol 84mg; Sodium 279mg; Carbohydrate 8g (Dietary Fiber 1g); Protein 22g.
Tip: Serve over whole-grain pasta or a bed of mixed greens.
Lemon Pepper Chicken
Prep time: 10 min • Cook time: 25 min • Yield: 2 servings
Ingredients
Two 5-ounce boneless, skinless chicken breasts
1 medium lemon, juiced
1 teaspoon black pepper, ground
1 clove garlic, minced
Pinch of salt
Directions
1 Preheat the oven to 400 degrees.
2 Place the chicken breasts in large plastic resealable bag. Add the lemon juice, pepper, garlic, and salt to the bag. Gently shake the bag to coat the chicken breasts with the lemon juice mixture. Set aside for 10 minutes.
3 Place the chicken breasts with the juice mixture in a lightly greased baking dish. Bake for 15 minutes. Flip the chicken and cook an additional 10 minutes or until the juices run clear. (Use a food thermometer to verify that the chicken is cooked through; the internal temperature should reach at least 165 degrees.)
Per serving: Calories 167 (From Fat 33); Fat 4g (Saturated 1g); Cholesterol 91mg; Sodium 242mg; Carbohydrate 2g (Dietary Fiber 0g); Protein 30g.
Tip: A simple way to juice a lemon with a knife and fork only (no reamer needed) is to roll a room-temperature lemon on the countertop to pre-juice it. Then, using a sharp knife, halve the lemon lengthwise. Place a small strainer over a bowl to catch the pits, and squeeze each half of the lemon in your hand. Using a fork, scoop around to extract the additional juice.
Simple Turkey Burgers with Smokey Beet and Olive Relish
Prep time: 10 min • Cook time: 15 min • Yield: 4 servings
Ingredients
1 pound ground turkey breast, 93 percent lean
2 mushrooms, finely chopped
1 medium shallot, minced
2 tablespoons low-sodium Worcestershire sauce
1 teaspoon Dijon mustard
1 teaspoon garlic powder
2 tablespoons grated Parmesan cheese
1 cup precooked beets, chopped and mashed
¼ cup black olives, diced
1 tablespoon extra-virgin olive oil
½ teaspoon smoked paprika
Directions
1 Heat the grill. In a medium bowl, gently mix the turkey, mushrooms, half of the shallots, Worcestershire sauce, mustard, garlic powder, and cheese. When combined, use your hands to make 4 medium-size patties. Place on the hot grill. Flip the burgers once, cooking until the internal temperature is at least 165 degrees.
2 In the meantime, mix together the beets, olives, remaining shallots, oil, and paprika. Set aside.
3 Dollop the burgers with the relish and serve.
Per serving: Calories 196 (From Fat 45); Fat 5g (Saturated 2g); Cholesterol 57mg; Sodium 283mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 28g.
Tip: If you like, you can serve each burger on a plate with greens or on a whole-grain bun.
Simple Linguine and Chicken Puttanesca
Prep time: 15 min • Cook time: 20 min • Yield: 4 servings
Ingredients
One 13.2-ounce box linguine pasta
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
Two 4-ounce chicken breasts, cut into small chunks
1 small shallot, minced
1 cup cherry tomatoes, halved
¼ cup Kalamata olives, chopped
2 teaspoons small capers, drained
Pinch of black pepper
Parmesan cheese shavings (optional)
Directions
1 Fill a large stock pot with about 2 quarts of water, bring to a rolling boil, and add the pasta. Cook uncovered for 9 minutes, being careful not to overcook. Drain well. Rinse in cool water to stop cooking, if desired.
2 Heat a small saucepan over medium-low heat. Add the oil, garlic, chicken, and shallots; sauté until the chicken is cooked through and golden brown. (To check doneness, pierce the thickest piece with a food thermometer to see if it has reached an internal temperature of at least 165 degrees.) Add the tomatoes, olives, capers, and pepper. Stir to combine and heat through. Bring to a simmer and remove from the heat.
3 Plate the pasta and pour the sauce on top. Sprinkle with cheese, if desired. Enjoy!
Per serving: Calories 449 (From Fat 59); Fat 7g (Saturated 1g); Cholesterol 36mg; Sodium 119mg; Carbohydrate 72g (Dietary Fiber 4g); Protein 25g.
Scrumptious Seafood
Eating from the ocean’s bounty is not only healthy, but also offers a world of fabulous culinary options. Over the past couple of decades, nutrition science has shown that seafood offers a wealth of health benefits that may help to reduce the risk of heart disease, stroke, and cancer, as well as boost immunity. The cold-water dwellers, which contain a significant amount of omega-3 fatty acids, are the best options. Eat a variety of seafood to get your omega-3 fix.
The 2010 Dietary Guidelines for Americans recommends that the average adult get at least 8 ounces of seafood per week. For pregnant and breastfeeding women, at least 8 ounces and up to 12 ounces per week of a variety of seafood (but avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish and limit white albacore tuna to 6 ounces per week).
If you’re allergic to seafood, you can take plant-based omega-3 supplements to get these beneficial fats. Or eat flax, chia, and hemp seeds, all of which contain omega-3 fats — aim for 2 tablespoons a day. As always, consult with your healthcare provider before taking any supplements.
What’s the difference between seafood and fish? Seafood is the broad name for all marine life that live in the sea, as well as freshwater lakes and rivers. Seafood includes fish like salmon, halibut, tuna, tilapia, and trout, as well as shellfish like crabs, oysters, lobster, and shrimp.
A variety of seafood should be included in your diet because it offers good-quality protein and versatility to your overall eating pattern. Plus, you can have fun including a wide range of seafood into weekly dinners — whether grilled, baked, poached, or steamed. Enjoy making seafood in your kitchen with some of these simple and tasty recipes!
Broiled Maple Dijon Salmon
Prep time: 15 min • Cook time: 10 min • Yield: 2 servings
Ingredients
Two 4-ounce salmon filets
2 tablespoons pure maple syrup
½ shallot, minced
1½ teaspoons Dijon mustard
1 teaspoon dried thyme
¼ teaspoon smoked paprika
Pinch of salt
1 tablespoon minced flat leaf parsley
Directions
1 Preheat the broiler. Line a baking sheet with foil and lightly coat it with cooking spray or extra-virgin olive oil.
2 Place the salmon filets on the baking sheet.
3 In a small bowl, stir the maple syrup, shallots, mustard, thyme, smoked paprika, and salt.
4 Brush the maple mixture over the salmon filets.
5 Place the baking sheet under the broiler and cook the filets approximately 10 minutes or to an internal temperature of 145 degrees. Be sure not to overcook, or the fish will be dry.
6 Transfer the salmon to plates and garnish with parsley. Serve and enjoy!
Per serving: Calories 191 (From Fat 40); Fat 4g (Saturated 1g); Cholesterol 59mg; Sodium 155mg; Carbohydrate 14g (Dietary Fiber 0g); Protein 23g.
Lemon Halibut with Curry Dill Sauce
Prep time: 15 min • Cook time: 15 min • Yield: 2 servings
Ingredients
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
Two 6-ounce halibut filets
Pinch of salt and ground black pepper
Curry Dill Sauce (see the following recipe)
Directions
1 Preheat the oven to 400 degrees. In a bowl, whisk the olive oil and lemon juice.
2 Grease or spray a 9-x-9-inch baking dish. Place the halibut filets in the baking dish; season both sides of the filets with salt and pepper.
3 Drizzle the tops of the halibut evenly with the lemon mixture; rub gently. Set aside for 10 minutes.
4 Bake the halibut in the oven for 12 to 16 minutes, or until it’s easy to flake with a fork and opaque in color or the internal temperature is 145 degrees.
5 Serve warm, topped with Curry Dill Sauce.
Curry Dill Sauce
⅓ cup nonfat plain Greek yogurt
2 tablespoons light mayonnaise
1 teaspoon curry powder
1 clove garlic, minced
1 tablespoon fresh dill, chopped
2 teaspoons nonfat milk
½ teaspoon agave nectar or honey
Pinch of salt and ground black pepper
In a bowl, mix the yogurt, mayonnaise, curry, garlic, and dill. Add the milk to a semi-thick consistency. Add the agave or honey and salt and pepper. Store in the refrigerator.
Per serving: Calories 355 (From Fat 185); Fat 21g (Saturated 3g); Cholesterol 88mg; Sodium 348mg; Carbohydrate 7g (Dietary Fiber 0g); Protein 35g.
Sesame Shrimp and Broccoli with Angel Hair Pasta
Prep time: 10 min • Cook time: 10 min • Yield: 4 servings
Ingredients
8 ounces angel-hair pasta
1 cup broccoli florets
2 tablespoons sesame oil
¼ cup lemon juice
2 tablespoons low-sodium soy sauce
1 teaspoon honey
1 small scallion, minced
1 clove garlic, minced
1 pound large shrimp, peeled, deveined, and raw
2 teaspoons sesame seeds, toasted (optional)
Directions
1 Cook the pasta according to the package directions; set aside.
2 Meanwhile, in a large sauté pan, place the broccoli, sesame oil, lemon juice, soy sauce, honey, scallions, and garlic. Bring to simmer over medium-low to low heat; cook 2 to 3 minutes, until the broccoli is crisp-tender. Add the shrimp; cover and cook 1 to 2 minutes.
3 Divide the pasta evenly among individual bowls. Top with the shrimp and broccoli mixture. Sprinkle with sesame seeds, if desired. Serve warm.
Per serving: Calories 418 (From Fat 87); Fat 10g (Saturated 2g); Cholesterol 172mg; Sodium 446mg; Carbohydrate 50g (Dietary Fiber 3g); Protein 32g.
Tip: In this dish, feel free to substitute another type of seafood like crab, lobster, or salmon. The Asian flair of the sesame oil and soy sauce combination makes it a natural fit for seafood — fish or shellfish.
Got a hankering for red meat?
Good news: Any of the recipes in this chapter can be made with lean red meat. Yes, a steak or a juicy beef burger fits into your Total Body Diet plan! Keep in mind that spreading out your red meat consumption and choosing leaner cuts of meat with less saturated fat is important for keeping your heart healthy — as well as your weight in check.
Checking nutrition labels on red meat is important to determine the fat content in the meat. What is lean versus extra lean when it comes to cuts of beef? The U.S. Department of Agriculture (USDA) defines them as the following (in a 3.5-ounce serving):
· Lean meat contains less than 10 grams total fat, 4.5 grams saturated fat, and 95 mg cholesterol.
· Extra-lean meat contains 5 grams total fat, 2 grams saturated fat, and 95 mg cholesterol.
Go for leaner cuts of beef when you can for overall health. Look for the Choice or Select not Prime (because Prime is higher in fat — think prime rib).
Consider red meat as a side dish and stick with a smaller portion per meal — no more than 5½ to 6 ounces (1 to 2 servings) per day. Also, trim all visible fat like marbling from meat, drain the ground beef juices after cooking, and chill beef juices after cooking to skim off hardened fat. You can use the reduced fat beef broth as flavoring for rice, quinoa, stews, and soups.