The Fat-Burning Bible 28 Days of Foods, Supplements, and Workouts That Help You Lose Weight phần 6 pot

fresh chopped thyme 3 cups whole-wheat bread crumbs Brown green onions, red onions, celery, and green pepper in olive oil.. olive oil 2 quarts beef broth okay to use free reduced-sodium

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YIELD: 2 SERVINGS

Nutrition Facts: Calories 286 ❚ Protein 18 g ❚ Carbohydrates 40 g ❚ Fat 6 g

FLAVOR-BURSTING OATMEAL

H cup oatmeal, uncooked

1 ﬂavored tea bag (vanilla, cinnamon

apple spice, etc.)

1 tsp trans-free butter or margarinespread (optional)

cinnamon or vanilla extract(optional)

Cook oatmeal according to package directions; place tea bag in oatmealwhile cooking When oatmeal is cooked, remove tea bag, mix in optionalbutter spread, cinnamon, or vanilla extract

YIELD: 1 SERVING

Salads and Salad Entrees

OSAKA DUCK BREAST SALAD

YIELD: 4 SERVINGS

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MEDITERRANEAN POTATO SALAD

12 new potatoes

1 Tbsp dried basil (or 2 Tbsp

fresh chopped basil)

2 green onions, thinly sliced

MACKIE CHICKEN SALAD

4 oz grilled skinless chicken breast,sliced

H green apple, sliced very thin

1 Tbsp chopped walnuts

1 Tbsp crumbled gorgonzola cheese

2 cups mixed greens

2 Tbsp low-fat raspberry vinaigrette

Serve sliced chicken, apples, walnuts, and cheese over bed of mixedgreens Top with raspberry vinaigrette

YIELD: 1 SERVING

MOLLY’S FAVORITE: BLUESY SALMON SALAD

4 oz salmon ﬁlet, grilled andseasoned to taste

1 Tbsp dried cranberries

1 Tbsp crumbled blue cheese

2 cups fresh spinach

2 Tbsp low-fat red wine vinaigretteServe salmon, cranberries, and cheese over spinach Top with vinai-grette

YIELD: 1 SERVING

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ROCKIN’ ROASTED VEGETABLE SALAD

H cup sliced roasted zucchini

H cup sliced roasted squash

H cup sliced roasted eggplant

H cup sliced roasted red and yellow

peppers

H cup sliced roasted portobello

mushrooms

2 Tbsp chopped black olives

2 cups fresh kale or mixed greens1–2 Tbsp balsamic vinegar

1 tsp olive oil

Serve roasted vegetables and olives over bed of fresh kale or mixedgreens Top with balsamic vinegar and olive oil

YIELD: 1 SERVING

TROPICAL FRUIT MEDLEY

1 kiwifruit, sliced

H cup fresh pineapple chunks

H cup fresh sliced strawberries

1 Tbsp sliced almondsToss all ingredients with 1 cup low-fat vanilla yogurt, or serve alone orover a bed of mixed greens

YIELD: 1 SERVING

MEXICAN FIESTA SALAD

H cup canned black beans, rinsed

and drained

H cup chopped tomatoes

G cup chopped red onions

2 cups mixed greens

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ATHENIAN SALAD

1 Tbsp chopped black olives

H cup artichoke hearts marinated inlight Italian dressing

4 toasted whole-wheat pita points

Combine black olives, artichoke hearts, feta cheese, and sun-driedtomatoes Serve over arugula or mixed greens Top with hummus and gar-nish with whole-wheat pita points

YIELD: 1 SERVING

ORIENT EXPRESS SALAD

4 oz ﬁrm tofu, cubed

H cup bean sprouts

H cup lightly steamed carrots, cutdiagonally

H cup lightly steamed broccoliﬂorets

2 Tbsp mango salsa

2 cups romaine lettuce

2 Tbsp low-fat sesame vinaigrette

Combine tofu, bean sprouts, carrots, broccoli, and salsa Serve overromaine Top with vinaigrette

YIELD: 1 SERVING

CHILLED PASTA SALAD

1 cup cooked whole-wheat bowtie

YIELD: 1 SERVING

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SEARED TUNA SALAD

4 oz tuna ﬁlet

cooking spray

J medium avocado, cubed

H mango, cubed

2 cups mixed greens

1 Tbsp low-sodium soy sauce

1 tsp olive oil

Sear tuna by cooking in pan sprayed with cooking spray on mediumheat Serve tuna, avocado, and mango over mixed greens Top with soysauce and olive oil

YIELD: 1 SERVING

Vegetable Side Dishes

TOFU GUACAMOLE

1 medium avocado, ripened

8 oz extra-ﬁrm tofu, cubed

4 Tbsp chunky salsa

1 tsp fresh chopped cilantroPeel, seed, and mash the avocado In a food processor or blender, puréethe avocado and tofu Place into a serving bowl, fold in salsa, top withcilantro, and serve immediately

YIELD: 2 CUPS; 16 (2 TBSP.) SERVINGS

Nutrition Facts: Calories 72 ❚ Protein 3.7 g ❚ Carbohydrates 3 g ❚ Fat 5 g

OYSTER STUFFING

1H cups chopped green onions

1H cups chopped red onions

1H cups chopped celery

1H cups chopped green pepper

1 Tbsp fresh chopped thyme

3 cups whole-wheat bread crumbs

Brown green onions, red onions, celery, and green pepper in olive oil Addoysters and oyster liquid Cook until vegetables are translucent Add salt,cayenne, garlic powder, and thyme Stir in whole-wheat bread crumbs Bake

in a casserole dish at 350 degrees for 35–40 minutes until lightly browned

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YIELD: 12 SERVINGS

Nutrition Facts: Calories 240 ❚ Protein 18 g ❚ Carbohydrates 25 g ❚ Fat 7.5 g ❚

Fiber 3 g

CAULIFLOWER “POTATO SALAD”

1 medium head cauliﬂower, cut insmall ﬂorets

G cup light mayonnaise, such asHellmann’s Light

2 Tbsp lemon juice

2 tsp Splenda

H tsp dried mustard

3 green onions, chopped

2 Tbsp chopped green peppersalt and pepper to tasteCook cauliflower in a large pot of boiling water for 10 minutes, untiltender; drain and rinse under cold water; pat dry In a large bowl, mix may-onnaise, lemon juice, Splenda, and mustard Add cauliflower, green onion,and pepper Mix well until vegetables are evenly coated with dressing Addsalt and pepper Chill for 30 minutes for flavors to blend

YIELD: 6 SERVINGS

Nutrition Facts: Calories 70 ❚ Protein 2.5 g ❚ Carbohydrates 7 g ❚ Fat 3.5 g

SPICY SAUTÉED KALE

1 large head kale, stems trimmed(or 1 package fresh kale)

2 Tbsp olive oil

H small red onion, chopped

1 roasted red pepper, chopped

2 Tbsp minced garlic

3 Tbsp red wine vinegar

1 tsp Splendasalt and pepper to taste

Boil kale in salted water until tender (8–10 minutes); drain and rinseunder cold water, and pat dry; coarsely chop kale into large pieces Heatolive oil in a large skillet over medium heat Add onion and red pepper;cook 5 minutes, or until tender Stir in garlic and allow it to brown Addkale and cook for 3 minutes, stirring frequently Transfer to a large bowl.Add vinegar and Splenda to skillet and cook 1 minute; pour over kale,tossing to coat Add salt and pepper

YIELD: 6 SERVINGS

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SIMPLE SPAGHETTI SQUASH

3-lb spaghetti squash

Cut squash in half lengthwise and discard seeds; place squash halves,cut sides down, in a baking dish; add water to dish to a depth of Hinch.Bake at 350 degrees for 45 minutes or until squash is tender when piercedwith a fork Remove squash from dish and cool Scrape inside of squashwith a fork to remove spaghetti-like strands

YIELD: 1 SERVING

Nutrition Facts: Calories 45 ❚ Protein 1 g ❚ Carbohydrates 10 g ❚ Fat 0.4 g

HOT ASPARAGUS AND ARTICHOKES Marinade

3 Tbsp lemon juice

N cup red wine vinegar

G cup olive oil

1 Tbsp fresh chopped parsley

1 Tbsp fresh chopped chives

1 large bundle fresh asparagusspears, trimmed

1 cup drained artichoke hearts

1 Tbsp olive oil

H cup fresh chopped parsley

G cup fresh chopped chives

2 Tbsp chopped pimiento (optional)Mix all marinade ingredients together Toss asparagus and artichokehearts in marinade; keep in a covered glass dish in the refrigerator for

at least 20 minutes Drain off as much of the marinade as possible Heat

1 tablespoon olive oil in a large skillet; toss asparagus and artichoke heartsuntil heated through (about 3–4 minutes) Add parsley and chives; you canadd pimiento for color at the last minute

YIELD: 4 SERVINGS

SPICY ROASTED SWEET POTATOES

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Grind coriander, fennel, oregano, chili pepper, salt, and pepper in aspice/coffee grinder until ﬁne In a small bowl, mix ground spices, garlic,and olive oil to make a paste; rub paste on sweet potatoes and place on abaking sheet Bake at 400 degrees for 30–40 minutes until tender.

YIELD: 6 SERVINGS

Fiber 4 g

MASHED SWEET POTATOES

3 lb sweet potatoes (about 7–8,depending on size)

1 Tbsp cinnamon

2 Tbsp brown sugar

1 cup skim milk

2 Tbsp olive oilBake sweet potatoes at 350 degrees for 50 minutes; peel, and place inbowl with cinnamon, brown sugar, and milk Mash well, add olive oil, andmash again

YIELD: 12 (HCUP) SERVINGS

Nutrition Facts: Calories 160 ❚ Protein 2 g ❚ Carbohydrates 24 g ❚ Fat 2.3 g

BROCCOLI MEDLEY

2 cups fresh broccoli ﬂorets

G cup golden raisins or driedcranberries

J cup chopped pecans (or walnuts,etc.)

H cup sliced mushrooms (optional)

G to H cup chopped red onions(optional)

mush-YIELD: 4 SERVINGS

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ASIAN SLAW

4 cups or 1 medium head shredded

cabbage

1 cup matchstick carrots

G cup thinly sliced green onions

G cup thinly sliced red onions

1 Tbsp fresh chopped cilantro

4 Tbsp low-sodium soy sauce

1 Tbsp sesame oil

1 Tbsp olive oilsalt and pepper to taste

In large bowl, mix all ingredients together and place in refrigerator tomarinate for 1 hour

1 large head garlic

3 cups fresh cauliﬂower ﬂorets

3 cups skim or low-fat milk

4 Tbsp trans- and saturated fat–freespread (i.e., Brummel andBrown)

1H tsp saltpepper to tasteBake potatoes at 400 degrees for 1 hour Slice the pointed end off garlicand wrap the head in foil; put garlic, cut side up, in the oven with potatoesfor 30 minutes; remove garlic, unwrap, and let cool Cover cauliflowerwith milk in a large pot; bring to a boil; reduce to simmer and cook 10 min-utes until tender; set aside Cube potatoes, and smash with fork, whisk, orpotato masher Squeeze pulp out of garlic into potatoes, then add butterspread Drain the cauliflower, setting the milk aside; add cauliflower topotatoes with approximately Icup of reserved milk (more milk will makefor creamier potatoes); mash until smooth Add salt and pepper to taste

YIELD: 12 SERVINGS

Fiber 2 g

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CHICKEN FLORENTINE SOUP

2 lb chicken breasts (no skin orcartilage, cut in H-inch pieces)

2 Tbsp olive oil

2 cups chopped onions

1 cup chopped celery

2 Tbsp chopped garlic

8-oz can crushed tomatoes

1 Tbsp fresh chopped basil

1 lb fresh spinachsalt and pepper to taste

1 Tbsp Parmesan cheese

Sauté chicken breasts in olive oil until browned Add onions, celery, andgarlic and cook until veggies are tender Add 3 quarts water, tomatoes, andbasil; bring to a boil and simmer for 20 minutes Add spinach and sim-mer for 10 minutes Add salt and pepper to taste; garnish with Parmesancheese

YIELD: 6 SERVINGS

Nutrition Facts: Calories 320 ❚ Protein 47 g ❚ Carbohydrates 15 g ❚ Fat 8 g ❚

Fiber 4 g

VEGETABLE BARLEY SOUP

1 cup chopped red onions

G cup chopped green onions

2 Tbsp olive oil

2 quarts beef broth (okay to use free reduced-sodium cans such

fat-as College Hill or Swanson)

1 cup canned chopped tomatoes

2 cups broccoli cut into H-inchpieces

2 cups cauliﬂower cut into H-inchpieces

1 cup carrots cut into G-inch pieces

1 cup turnips cut into H-inch pieces

1 cup barleysalt and pepper to tasteSauté red onions, green onions, and celery in olive oil until tender Addbeef broth and tomatoes and bring to a boil Add broccoli, cauliﬂower, car-rots, and turnips and simmer 20 minutes; add barley and simmer another

20 minutes Add salt and pepper to taste

YIELD: 6 SERVINGS

Fiber 5 g

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SWEET POTATO AND LEEK SOUP

1 cup chopped leeks

1 cup chopped onions

2 Tbsp olive oil

2 quarts chicken broth (okay to use

fat-free reduced-sodium canssuch as College Hill orSwanson)

1 quart skim milk

6 medium sweet potatoes, peeled,boiled, and mashed

salt and pepper to taste

Sauté leeks, onions, and celery in olive oil Add chicken broth and milkand bring to a boil Add sweet potatoes and simmer 30 minutes Add saltand pepper to taste

2 butternut squash cut in halves

1 cup chopped onions

2 Tbsp olive oil

2 quarts chicken broth (okay to usefat-free reduced-sodium canssuch as College Hill orSwanson)

1 tsp nutmegsalt and pepper to tasteSpray baking sheet with cooking spray, place squash halves cut sides

up, and bake at 350 degrees for 30–40 minutes until soft Let cool, scoopout squash, and set aside Sauté onions, celery, and garlic in olive oil Addchicken broth, squash, and nutmeg Using a hand mixer, blend well untilsmooth Reheat Add salt and pepper to taste

YIELD: 6 SERVINGS

Fiber 4.5 g

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SPLIT PEA SOUP

1 cup chopped carrots

2 Tbsp olive oil

1 gallon chicken broth (okay to usefat-free reduced-sodium canssuch as College Hill orSwanson)

1 lb dried split peas

1 Tbsp garlic powdersalt and pepper to taste

1 slice whole-wheat toast, cubed

Sauté onions, celery, and carrots in olive oil until tender Add thyme,basil, chicken broth, and split peas Bring to a boil and add garlic powder.Simmer for 1 hour, then add salt and pepper to taste Garnish with toastcubes

YIELD: 6 SERVINGS

Fiber 6.5 g

CABBAGE AND RED BEAN SOUP

2 quarts chicken broth (okay to usefat-free reduced-sodium canssuch as College Hill orSwanson)

1 medium head cabbage cut intoH-inch cubes

1 medium onion, chopped

1 cup chopped green pepper

12 oz canned chopped tomatoes

12 oz canned kidney beans, rinsedand drained

H cup fresh chopped parsley

1 Tbsp fresh chopped basilsalt and pepper to tasteBring chicken broth to a boil Add cabbage, onions, celery, peppers,garlic, and tomatoes; simmer 20 minutes Add kidney beans, parsley, basil,salt and pepper; simmer 20 minutes

YIELD: 6 SERVINGS

Fiber 6.5 g

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LENTIL SOUP

1 cup chopped carrots

2 Tbsp olive oil

1 lb dried lentils

1 gallon chicken broth (okay to usefat-free reduced-sodium canssuch as College Hill orSwanson)

1 Tbsp garlic powdersalt and pepper to tasteSauté onions, celery, and carrots in olive oil until tender Add thyme,basil, lentils, and chicken broth; bring to a boil Add garlic powder Sim-mer 1 hour, then add salt and pepper to taste

YIELD: 6 SERVINGS

Fiber 6 g

CORN AND CRAWFISH BISQUE

2 cups chopped red onions

2 Tbsp olive oil

2 quarts chicken broth (okay to use

fat-free reduced-sodium canssuch as College Hill orSwanson)

1 quart skim milk

12 oz canned low-sodium wholekernel corn

12 oz canned cream-style corn

1 Tbsp garlic powder

3 Tbsp cornstarch

2 Tbsp olive oil

1 lb cooked crawﬁsh tails

H cup chopped green onionssalt and pepper to taste

Sauté red onions and celery in olive oil until tender Add thyme, basil,chicken broth, skim milk, both kinds of corn, and garlic powder; bring to aboil Mix 3 Tbsp water with cornstarch and add to soup to thicken; sim-mer 15–20 minutes In separate skillet, heat olive oil and add crawﬁsh andgreen onions; sauté 5 minutes, then add to soup Add salt and pepper totaste

YIELD: 6 SERVINGS

Fiber 4 g

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SHRIMP VEGGIE STIR-FRY

1 Tbsp olive oil

4 oz medium shrimp, peeled

N cup sliced mushrooms

N cup sliced green peppers

N cup sliced red peppers

N cup sliced water chestnuts

1 Tbsp minced garlicpepper to tastelow-sodium soy sauce to taste

Heat olive oil in large skillet; add shrimp and cook while stirring forabout 3 minutes; set aside Stir-fry mushrooms, green and red peppers,water chestnuts, and garlic to desired tenderness Add shrimp to vegetables.Season with pepper and soy sauce

YIELD: 1 SERVING

SOY-GLAZED SALMON

2 cups low-sodium soy sauce

H cup pineapple juice

1 Tbsp crushed red pepper ﬂakes

1 Tbsp fresh chopped ginger

YIELD: 4 SERVINGS

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