1. food and drink
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the
belly off!diet
jumpstart
your fat Loss
with 52 meals
for real guys
C
bonus meals!
Belly Of
f! Di
et
from the e
ditors of
Men’s Hea
lth
teed to help you lose.
By downloading this document, you’ve just added more
power to your arsenal against
fat—52 meals scientifically
designed to cut fat and build
the lean muscle you’ve always
wanted. Don’t worry about the
calories, or the fat or protein
or carbs. With these 52 meals,
we’ve done the math for you and
devised recipes that accelerate
weight loss. That’s why we’ve
skipped the nutrition information here: Eat these foods, and
you’re on track to melt fat.
ongratulations.
You’ve decided to
ditch that little
friend that’s been
clinging to your
waist. And by
choosing The
Belly Off! Diet,
you’ve also made another key
decision: You’re not going to
stop eating and give up the
foods you love. That’s because
with Belly Off!, you’ll lose fat
not by starving yourself, but by
eating real meals made for real
guys—like the 52 bonus recipes
and meal plans that follow.
The truth is, every diet can work.
Whether it’s eating nothing but watermelon for a month, cutting every carb, swapping steaks for salad, or loading up on
cottage cheese—all diets ultimately just
reduce calories. The trouble starts when
the diet ends. You’re not going to eat
watermelon forever. You’re going to eat
bread again. And when your diet ends,
so do your results—two-thirds of dieters
gain back their losses within a year.
But Belly Off! isn’t just a diet—it’s
a lifestyle change based on the success
of thousands of real guys who have lost
real weight—10 pounds, 50 pounds,
150 pounds—and kept it off. Belly Off!
doesn’t mean giving up the foods you love,
copyright 2008-2009 by rodale, inc.
A compan
ion
to the new
and it doesn’t mean doing a ton of math—
we hate it, too. It means a new way to
burn more fat and take in fewer calories.
Of course, if you’re reading this, you’ve
probably already unlocked the power of
Belly Off! with our all-new book, through
the hundreds of real success stories on
MensHealth.com, and with the printable
workout system that has propelled thousands of guys toward their goals—the
Belly Off! free online program, guaran-
CALORIES
They’re Either Fuel or Fat
Calories are fuel. What fuel your body
doesn’t burn it stores—as fat. Diets put less
fuel in the tank so you can chip away at that
reserve—that’s weight loss. Cut just 10 calories per day (about a spoonful of sugar), and
you’ll lose a pound in a year. Cut 100 (a small
soda), and you’ll lose a pound in a month.
Belly Off! uses real food—
not shakes or pills or weird concoctions—
to flip your body’s fat-burning switch and
start melting pounds. Use this guide to
tell the foods that fight flab from those
that build beer guts.
Fat Fighter 1: Fiber
Yes, you’ll eat fewer calories on Belly Off!
But you will never go hungry: Calories
make you fat, not full. Fiber makes you full.
It slows your rate of digestion, meaning the
food you eat sticks around longer, crushing
cravings while the fiber binds with food to
hustle calories out of your body.
Belly Off! foods contain at least
0.8 g fiber for every calorie—meaning a
500-calorie meal will deliver 4 g of the
filling stuff. And other real foods—like
almonds, whole-wheat bread, and all berries—are packed with filling fiber.
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Fat Fighter 2: protein
Protein makes you feel full faster
than other nutrients and takes longer
to digest—about 2 hours longer than
carbs—so you won’t be hungry as soon.
Protein’s got more power: It’s the bricks
your body uses to build lean muscle,
which burns calories even when you’re
not working out.
You’ll need a lot to stay full and
unlock the potential of the Belly Off!
workouts—more than 30 percent of your
calories should come from protein.
bonus meals!
Egg and Cheese
Sandwich
Fat Fighter 3:
the right carbs
Eating fewer carbs will help you lose
weight—but that doesn’t mean surrendering cereal or ordering every burger
without a bun. It means giving up
fast-burning, belly-building stuff that
we eat way too much of: sugary sodas,
white bread, and bagels.
Research has found that consuming
less than 40 percent of your diet in carb
form can deactivate a gene that produces triglycerides—the blood fats that collect as body fat. Every Belly Off! food
holds this power—you’ll eat less than
40 percent of your calories in carb form
while enjoying whole-wheat buns, wholegrain pastas, brown rice, even pizza.
Putting these fat fighters to work
is not hard or complicated. You’ll
automatically enjoy their benefits by
following the guidelines of the Belly
Off! program and by using these bonus
recipes—chosen specifically for their
capacity to blast flab.
BREAKFASTS
Eating a hearty breakfast is your best
defense against a growing gut—men
who skip the meal are 4½ times more
likely to be obese than those who nosh
before noon.
Steel-cut oatmeal with a lump of
peanut butter is a great choice that will
keep you from mindlessly snacking,
but if you’re cold on Quaker, try one of
these Belly Off! options to stoke your
metabolism and burn fat all day.
GETTING ENOUGH? Fiber and protein have gut-filling superpowers,
and they turn ordinary food into fat-fighting heroes. Are your favorite meals Belly
Off!-friendly? Use these guidelines to figure it out.
Protein: More than 31 percent.
Figure it out: Divide the calories in any dish by 10.
(For a 300-calorie meal: 30.)
Your meal’s grams of protein should be
no fewer than 10 shy of that number.
(So: At least 20 g.)
Fiber: More than .8 g/calorie.
Figure it out: Divide the calories in
any dish by 100.
(For a 350-calorie meal: 3.5.)
Your meal’s grams of fiber should be
within 1 gram of that number.
Egg and Cheese Sandwich
Makes 1 serving
You’ll need:
1 egg
2 slices whole-wheat bread
2 slices reduced-sodium deli ham, such
as Healthy Choice
1 slice low-fat cheddar cheese
1 slice tomato
2 leaves romaine
What to do:
1. Lightly coat a nonstick skillet with
cooking spray and add the egg. (Break
the yolk if you want to.)
2. While the egg is frying, toast the bread
and layer the ham, cheese, tomato,
and romaine on one slice, with the lettuce on the bottom.
3. Top with the cooked egg and the remaining slice of bread.
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Dirty Eggs
bonus meals!
You’ll need:
1 egg
5 egg whites
¼ cup unprocessed wheat bran
pinch of ground black pepper
2 Tbsp broccoli florets
5 asparagus spears, chopped
¼ cup halved string beans
½ cup fresh spinach, shredded
1 clove garlic, chopped
dash of black pepper
olive oil
half a fistful of fresh parsley
What to do:
1.Evenly divide the lettuce between two
large bowls.
What to do:
1. In a bowl, whisk the egg and egg
whites until frothy. Add the bran and
let it soak for 3 to 5 minutes.
What to do:
1. Stir the eggs and a splash of soy sauce
in a bowl.
You’ll need:
2 cups chopped romaine lettuce
1 large hard-boiled egg
2 oz. Healthy Choice turkey breast
2 oz. Healthy Choice ham
1 oz. sliced light cheddar cheese
1 oz. sliced light American cheese
6 cherry tomatoes
1½ oz. sliced almonds
2 Tbsp Hidden Valley original
ranch light dressing
Makes 1 serving
2. Coat a skillet with cooking spray, then
lightly wipe away the excess spray with
a paper towel. Heat the skillet over
medium-high heat.
2. Put the vegetables, garlic, and black pepper in a hot pan with olive oil and saute
for just 5 minutes (avoid over-cooking to
preserve vitamins and minerals).
3. Pour the egg mixture into the skillet
and stir until the eggs begin to set.
Once they start to set, cook for about
30 seconds without stirring, then stir
to scramble for 3 to 4 minutes, or until
fully cooked.
3. Mix the parsley with the eggs and pour
over the vegetables. Stir for about 30
seconds, let it sit for a minute, then stir it
again until the eggs firm up.
4. Let it sit for a minute or so, then flip it
and remove it from the pan.
Clean Fried Eggs
luncheS
Makes 1 serving
You’ll need:
2 eggs
4 egg whites
dash of black ground pepper
2 slices whole-grain bread
What to do:
1. Coat a nonstick skillet with cooking
spray, then lightly wipe away the excess spray with a paper towel. Heat the
skillet over medium heat.
2.Add the eggs and egg whites and top
with the black pepper. Cover and cook
for 3 to 4 minutes, or until the whites
are just firm or yolks cooked to your
liking.
3.Slide the eggs onto a plate, along with
the toast.
Organic Green Omelet
Makes 1 serving
You’ll need:
5 large organic eggs
soy sauce
Lunch is a tricky spot for many guys. We
either skip it—sending our bodies into
starvation mode and setting off an afternoon of mindless munching—or we overdo
it, gorging ourselves after starving all
morning … because we skipped breakfast.
Getting a filling mix of fiber, protein,
and carbs isn’t hard: A pair of peanut
butter and jelly sandwiches (on wholegrain bread) is a fantastic option. If
you’ve got more time, try one of these
quick-fix midday meals.
Basic Cobb Salad
Makes 2 servings
You’ll need:
1 small head iceberg lettuce, chopped
2 boneless, skinless chicken breasts, grilled and cut into cubes
2 hard-cooked eggs, chopped
2 medium tomatoes, chopped
1 avocado, cut up
1 cup grated carrots
¼ cup shredded low-fat mild cheddar
cheese
2.Evenly divide all the remaining ingredients between the two bowls.
Chef’s Salad
Makes 1 serving
What to do:
1. Chop up all ingredients and toss in a bowl.
Drizzle on the ranch dressing and stir.
What Is
Belly Off!?
It’s the ultimate
weight-loss solution
for men. You’ll burn
pounds of fat and
build muscle fast
with these Belly Off! tools:
• The all-new Belly Off! Diet book
with the ultra-exclusive 7-day
kickstart plan, guaranteed to melt 5
pounds the first week!
• Fat-blasting workouts that build
muscle at home or in the gym in just
15 minutes per session!
• Belly Off! Online with 3 powerful
workout plans that have helped
thousands of guys lose more than
60,000 pounds!
• Printable online shopping lists and
recipes for 8 easy weeks of Belly Off!
eating!
PLUS Belly Off! Premium:
Customize your Belly Off! experience
and track your results to lose more
weight than ever before!
Get them all at www.BellyOff.com!
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Nuke and Eat Stir-Fry
Makes 3 servings
You’ll need:
1 large egg, beaten
½ tsp salt
4 Tbsp soy sauce
1 lb. beef sirloin, sliced into 2” strips
1 Tbsp sesame oil
1 Tbsp cornstarch
½ tsp crushed red pepper
1 Tbsp chopped garlic
2 tsp grated fresh ginger
2 carrots, sliced into 2” strips
1 can (8 oz.) sliced water chestnuts, drained
1 medium onion, sliced
1 bunch scallions, sliced into 2” strips
Rice Expressions Organic Brown Rice
(precooked individual microwaveable
pouches)
What to do:
1.In a bowl, combine the egg, the salt,
and 1 tablespoon of the soy sauce, and
stir well.
2.Add the sirloin strips and set aside to
marinate.
3.Heat the oil in a large nonstick skillet
while you mix the remaining soy sauce,
the cornstarch, and the crushed red
pepper in a bowl—this is your sauce, to
be used later.
bonus meals!
½ jar pizza sauce (about 7 oz.)
1bag (8 oz.) shredded 2% mozzarella
cheese
8oz. cooked turkey sausage or turkey pepperoni
1 cup pitted black olives, chopped
1 red bell pepper, thinly sliced
1 tsp red pepper flakes
What to do:
1.Preheat the oven according to pizza
crust directions.
2. Spread the sauce over the crust, leaving
a ½-inch border along the edge. Top with
the cheese. Layer the rest of the toppings
to your preference. You could use any other type of vegetable here—mushrooms,
green peppers, onions, to name a few.
3. Bake the pizza for 10 to 12 minutes, or
until bubbly. Allow the pizza to rest for a
minute or two before slicing.
dinners
CHICKEN
Just 4 ounces of chicken breast delivers
32 grams of muscle-building, fat-fighting
protein. Start eating more, and enjoy it
more: With these options, you’ll never
down another dry, flavorless plate of
poultry again.
Cheese ‘n’ Chili Chicken
Makes 2 servings
You’ll need:
1 lb. chicken breast tenders
2½ cups drained red chili beans
8 oz. canned diced tomatoes with chili peppers
1½ Tbsp dry grill seasoning
⅓ cup chicken stock
¼ cup grated smoked cheddar or gouda
¼ cup barbecue sauce
What to do:
1.Smear the grill seasoning over the
chicken tenders, then sear them in
a medium-hot nonstick skillet that
you’ve coated with cooking spray. Cook
for about 2 minutes per side.
2.Reduce the heat to low and add the
beans, tomatoes, barbecue sauce, and
stock. Stir well to blend.
3.Let the mixture simmer for 10 minutes, stirring occasionally. When you’re
ready to serve, top it with the cheese.
4.Once the skillet is hot, stir-fry the
garlic and ginger for about 30 seconds,
stirring constantly. At 30-second
intervals, individually add the carrots,
water chestnuts, onion, and scallions.
5.Remove all the vegetables from the
skillet and place them in a bowl.
6.Put the beef marinade mixture in the
skillet, cook for 2 to 3 minutes, then
pour in the sauce, stirring and cooking
until it’s thick and bubbly.
7.Add the vegetables back to the skillet,
and cook everything together for a
couple of minutes, or until hot.
Sausage and Red Pepper
Pizza
Makes 4 servings
You’ll need:
1unbaked whole-wheat pizza crust
Cheese ‘n’ Chili Chicken
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Brazilian Chicken
Makes 4 servings
You’ll need:
1 lemon
1 lime
1Tbsp ground flaxseed
1 can (8 oz.) tomato sauce
1can (6 oz.) frozen orange juice concentrate
1½ cloves garlic, minced
1 tsp dried Italian seasoning
1 tsp hot pepper salsa
4boneless, skinless chicken breast
halves
¾ cup chunky salsa
What to do:
1.Grate the zest of the lemon and the
lime into a resealable bag. Squeeze the
juice from both fruits into the bag and
throw out the pulp and the seeds.
bonus meals!
2.Mix in everything else except the chicken
and chunky salsa.
3.Drop in the chicken, reseal the bag, and
refrigerate for a few hours.
4.Grill the chicken, turning and basting
with marinade a few times, for 10 to 15
minutes, or until the center is no longer
pink. Serve with the salsa.
Easy Chicken Parm with Spinach
Makes 1 serving
What to do:
1.Heat the oil in a nonstick skillet over medium heat.
2.As the oil is heating, pound the chicken to ¼-inch thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick.
Place in the pan with the garlic and saute for 2 to 3 minutes per side.
4.Top with hot marinara.
5.Add the spinach, turning frequently
with tongs until it wilts (about 6
minutes).
You’ll need:
1Tbsp olive oil
1 boneless, skinless chicken breast
1Tbsp Italian seasoned bread crumbs
1 tsp grated Parmesan cheese
¼ cup marinara
1 small clove garlic, crushed
3 handfuls baby spinach leaves
salt and pepper to taste
Easy Chicken Parm with Spinach
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bonus meals!
2 to 3 minutes on each side, until
they brown thoroughly. Add the
zucchini and continue cooking,
stirring occasionally.
High-Protein
Pan-Cooked Chicken
Makes 2 servings
You’ll need:
2 eggs, beaten
1Tbsp skim milk
1cup 4C Carb Careful plain bread
crumbs
1Tbsp grated Parmesan cheese
1 tsp dried basil
4boneless, skinless ¼-inch-thick
chicken cutlets, rinsed and dried
1 tsp extra-virgin olive oil
What to do:
1.In a shallow dish, mix together the
eggs and milk.
2.In another shallow dish, mix together
the bread crumbs, cheese, and basil.
3.Dredge each cutlet in the egg mixture,
then roll in the bread-crumb mixture to
coat.
4.In a nonstick skillet, heat the oil to
medium high. Cook the chicken for 4
minutes per side, or until no longer
pink and the juices run clear.
Mandarin Chicken Express
Makes 4 servings
You’ll need:
2 tsp sesame oil
2 cans (10 oz.) chunk chicken breast, drained and flaked
1 package (10 oz.) frozen broccoli, thawed
1 can (5 oz.) sliced water chestnuts, drained
⅓ cup stir-fry sauce
¼ cup orange juice
¼ tsp garlic powder
1 can (6 oz.) mandarin oranges, drained
What to do:
1.Heat the oil in a skillet over high heat.
2.Dump in all of the other ingredients
except for the oranges.
3.Cook and stir for 2 minutes.
Italian Quesadilla
Makes 1 serving
You’ll need:
1Tbsp sun-dried tomato pesto
1 whole-wheat tortilla
½ cup shredded mozzarella cheese
½ cup chopped rotisserie chicken
1 cup roasted vegetables
What to do:
1.Spread the pesto on the tortilla. Top
with the cheese, chicken, and vegetables, and microwave open-faced for
1 minute, or until the cheese has fully
melted.
2.Fold over and slice into quarters.
Tip If you have time, try cooking
the quesadilla over low heat in a skillet
or saute pan for a crispier result.
4.Top with the oranges.
Moroccan Stewed Chicken
Makes 4 servings
You’ll need:
1 lb. boneless, skinless chicken thighs
1 large zucchini, cut into cubes
1 can (16 oz.) garbanzo beans
1 can (14.5 oz.) diced tomatoes
½Tbsp olive oil
salt and pepper to taste
1 cup chicken stock or water
½ tsp cayenne pepper
1 tsp ground cumin
½ tsp ground cinnamon
chopped fresh cilantro for garnish
What to do:
1.Heat the oil in a large saute pan or a
wide pot over medium high heat. Season
the chicken thighs with salt and pepper,
place them in the pan, and cook them for
2. When the zucchini pieces have browned lightly, add the garbanzo
beans, tomatoes, chicken stock, cayenne, cumin, and cinnamon. Turn the heat
to low and simmer for 10 to 15 minutes,
until the chicken is tender and cooked
through. Season to taste with more salt
and pepper and garnish with chopped
cilantro.
Tip To change things up, keep different stir-fry sauces, like chili garlic
and black bean, in the fridge.
Perfect Stir-Fry
Makes 1 serving
You’ll need:
1Tbsp sesame oil
4oz. boneless, skinless chicken breast
1½ cup fresh vegetables (asparagus, mushrooms, peppers, broccoli, onions),
chopped into bite-size pieces
1 clove garlic, minced
1Tbsp minced ginger
1Tbsp low-sodium soy sauce
1Tbsp rice wine vinegar
1Tbsp brown sugar
What to do:
1.S et a wok (or, failing that, a large
stainless-steel saute pan) over high
heat and coat the bottom with a
tablespoon of oil.
2.When the oil begins to smoke, add the
garlic and ginger and cook until lightly
browned. Add the chicken and the vegetables and cook for about 8 minutes,
until the meat is cooked through and
the vegetables have softened.
3. Mix the soy sauce, rice wine vinegar,
and brown sugar. Add this mixture (or
a tablespoon of your favorite stir-fry
sauce) to the pan and cook for another
2 minutes, until everything is coated
and the sauce has thickened. Serve by
itself or with a scoop of brown rice and
a hit of chili sauce.
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Roasted Chicken in a Pot
What to do:
1.Preheat the oven to 400°F.
2.Remove the woody ends of the asparagus by gently bending each stalk until
it breaks; it’ll naturally snap off at the
right spot.
Makes 6 servings
You’ll need:
4-lb. roaster chicken, cut in 4 pieces
salt and ground black pepper
2Tbsp extra-virgin olive oil
12 small white boiling onions, peeled
4 carrots, cut into 2-inch pieces
4 ribs celery, cut into 2-inch pieces
8creamer-size Yukon Gold potatoes, cut
in half
2 cups white wine
½ bunch thyme
6 sprigs Italian parsley
1 large fresh bay leaf
What to do:
1. Season the chicken well with salt and
pepper. Heat the olive oil over high heat
in a Dutch oven and brown the chicken
well on all sides. Remove from the pan.
2.Add the onions, carrots, celery, and
potatoes. Season with salt and pepper.
Add the wine, bring to a simmer, and
reduce by half, about 5 minutes.
3. Add the chicken and herbs. Fill the pot
with cold water almost to the top of
the chicken and cover. Bring to a boil.
4. Preheat oven to 400°F. Place the pot
into the oven for 45 minutes. Remove
the cover and bake 30 minutes more.
Correct broth to taste. Serve in large
bowls.
3.In a baking dish, toss the vegetables
with the olive oil and season with salt
and pepper.
4.Roast for 12 to 15 minutes, until the
vegetables have developed a light
brown crust.
5.Serve half the vegetables with the
chicken and a simple mixed greens
salad tossed with olive oil and vinegar.
Reserve the other half of the vegetables for other meals this week.
Rosemary Chicken
with Vegetables
What to do:
1.Preheat the oven to 450°F. In a 13” x 9”
baking dish, combine the oil and potatoes. Toss to lightly coat the potatoes
with oil. Bake for 15 minutes, or until the
potatoes are slightly browned.
2.Add the broth, chicken, tomatoes, beans,
onion, celery, wine, and lemon juice.
Sprinkle with the sage, rosemary, parsley, and pepper.
3.Cover with foil and bake for 40 minutes.
Rosemary Chicken with
Vegetables
Makes 4 servings
You’ll need:
1 tsp extra-virgin olive oil
2 potatoes, peeled and cut into cubes
1 can (14 oz.) no-salt chicken broth
4 boneless, skinless chicken breasts, rinsed, dried, and trimmed of fat
12 grape or cherry tomatoes
1 handful fresh green beans, trimmed
of stems
1 yellow onion, finely chopped
1 rib celery, finely chopped
¼ cup dry white wine juice of ½ lemon
½ tsp dried sage
½ tsp dried rosemary
½ tsp dried or fresh parsley
¼ tsp ground black pepper
4.Uncover and bake for 10 to 15 minutes
longer, or until a thermometer inserted
in the thickest portion of the chicken
registers 160°F and the juices run clear.
Rotisserie Chicken with
Roasted Vegetables
Makes 1 serving
You’ll need:
¾ bunch asparagus (about 8
medium spears)
2 portobella mushroom caps, sliced
¼-inch thick
1 medium onion, cut in ¼-inch-thick rings
½Tbsp extra-virgin olive oil
salt and pepper
1 rotisserie chicken breast or leg
Spicy Chicken Cutlets
Makes 4 servings
You’ll need:
2 eggs, beaten
1Tbsp skim milk
1 cup 4C Carb Careful plain bread crumbs
1 tsp dried minced onion
1 tsp dried oregano
½ tsp ground red pepper
¼ tsp paprika
¼ tsp ground black pepper
4 boneless, skinless ¼-inch-thick chicken cutlets, rinsed and dried
1 tsp extra-virgin olive oil
What to do:
1. In a shallow dish, mix together the
eggs and milk.
2. In another shallow dish, mix together
the bread crumbs, onion, oregano, red
pepper, paprika, and black pepper.
3. Dredge each cutlet in the egg mixture,
then roll in the bread crumb mixture
to coat.
4.In a nonstick skillet, heat the oil to
medium high. Add the chicken. Cook
the chicken for 4 minutes on each side,
or until a thermometer inserted in the
thickest portion registers 160°F and
the juices run clear.
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Spicy Chicken Stew
Makes 2 servings
You’ll need:
2 leftover chicken breasts, cubed or torn into thin strips
4 cups low-sodium chicken broth
1 can (10-14 oz.) diced, no-salt added tomatoes, liquid included
¼ cup canned jalepeno peppers
1 small can corn, drained
3 cloves garlic, crushed
2 tsp cumin
1Tbsp chili powder
1 tsp cocoa powder
What to do:
1.Put everything into a big pot, stir, bring
to a boil, then reduce the heat and simmer for 20 minutes uncovered, stirring
occasionally.
Spicy Chicken Stir-Fry
Makes 1 serving
You’ll need:
2 tsp peanut oil
¼ tsp red pepper flakes
2 thin-cut boneless, skinless chicken breasts, cut into bite-size pieces or strips
⅓ cup asparagus tips
⅓ cup thinly sliced carrots
¼ medium onion, cut into bite-size pieces or strips
⅓ cup frozen snow peas
2Tbsp sliced almonds
2 tsp reduced-sodium soy sauce
What to do:
1. Combine the peanut oil and red pepper
flakes in a medium-hot skillet.
2. Add the chicken and cook for 2 to 3
minutes, stirring frequently.
3. Add the remaining ingredients and
cook for another 2 to 3 minutes, still
stirring often.
4. Serve over brown rice.
bonus meals!
dinnerS FISH
The average American man eats about
15 pounds of fish a year. Most of that
comes in the form of fried fish sticks
and fried fillets on a bun with tartar
sauce—low on flavor and loaded with fat,
salt, and calories.
You can do better, and you should:
Fish is one of the world’s richest sources
of omega-3 fatty acids—chemical compounds that can speed your metabolism
and fend off heart disease. Get more
varied fish flavor by trying it steamed,
grilled, broiled, baked, or poached.
Crispy Trout Amandine
Makes 1 serving
You’ll need:
1Tbsp olive oil
1 tsp olive oil
1 trout fillet, about 6 oz.
1Tbsp cornmeal
½ tsp chopped fresh parsley
1 cup green beans, trimmed
2 tsp sliced almonds
salt to taste
black pepper to taste
What to do:
1.Heat 1 Tbsp olive oil in a nonstick skillet
over medium heat.
2.While the pan is heating, sprinkle the
flesh side of the trout with salt, pepper,
and cornmeal, pressing lightly so the
cornmeal sticks.
3.Place in the pan, flesh side down, and
saute for 4 minutes. Flip it and cook for
another 2 minutes
4.Top with the parsley.
5.Place the beans in a steamer basket and
steam for 5 minutes. Toss them with the
remaining oil, the almonds, and the salt
and pepper.
fish fact
23
AlmondCrusted Tilapia
Almond-Crusted Tilapia
Makes 2 servings
You’ll need:
2tilapia fillets (6 oz. each), rinsed and
dried
2Tbsp unbleached or all-purpose flour
2 egg whites
juice of ½ lemon
20 unsalted roasted almonds, crushed
¼ cup 4C Carb Careful plain
breadcrumbs
½t sp chopped, dried, or fresh parsley
pinch of ground black pepper
What to do:
1.Preheat the oven to 350°F.
2.Put the flour in a shallow dish.
3.In another shallow dish, mix together
the egg whites and lemon juice.
4.In a third shallow dish, mix together
the almonds, bread crumbs, parsley,
and pepper.
5.Dredge the fish first in the flour, then in
the egg mixture, and then in the crumb
mixture.
6.Place the fish in a shallow baking dish.
Sprinkle with any remaining crumb
mixture. Bake for 15 minutes. Raise
the oven temperature to broil and broil
for 1 to 2 minutes, or until browned
(watch carefully so as not to burn).
Percentage reduction in heart attack risk if you eat 2 to 4 servings of
fish per week, according to an analysis of the eating habits of more than
220,000 people for 11 years by scientists at Northwestern University.
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Grilled Ahi Tuna and Vegetables
Makes 2 servings
You’ll need:
¼ cup extra-virgin olive oil
pinch of ground black pepper
15 asparagus spears, with bottoms
cut off
2 plum tomatoes, halved
1 medium eggplant, halved
no-salt lemon-pepper seasoning
2 sushi-grade tuna fillets (6 to 8 oz. each)
What to do:
1.Coat the grill rack with cooking spray.
Preheat the grill to medium.
2.In a small bowl, mix together the oil
and black pepper. Brush a light coat
onto the asparagus, tomatoes, and
eggplant.
3.Sprinkle the vegetables and tuna with
the lemon-pepper seasoning
(to taste).
4.Grill the veggies and tuna in the
following order: Lay the eggplant
cut side down on the grill (they will
grill for around 16 minutes). After 3
minutes, lay the tuna fillets on the
grill (they will grill for 10 minutes).
After 5 minutes, lay the tomatoes cut
side down. Sprinkle everything with a
little more lemon-pepper seasoning.
After the eggplant has been cooking
for 10 minutes and the tomatoes for
3 minutes, flip both. After another
3 minutes, flip the tuna, add the asparagus, and remove the tomatoes.
After another 3 minutes, remove the
asparagus and the tuna. The eggplant
should be tender, but if not, grill for a
few more minutes.
5.Serve each tuna fillet with half of the
veggies.
Halibut in a Bag
Makes 4 servings
You’ll need:
4 halibut fillets or other firm white fish (5 oz. each)
2 bottles (8 oz. each) marinated arti-
choke hearts
Halibut in a Bag
2 cups cherry tomatoes
1 medium onion, thinly sliced
2 lemons, cut into fourths
1Tbsp extra-virgin olive oil
salt and freshly ground black pepper to taste
What to do:
1.Preheat the oven to 400°F.
2.Take 4 large sheets of foil, place a fillet
in the center of each, and top with the artichokes, tomatoes, and onion. Squeeze
¼ lemon onto each fillet. Drizzle with olive oil, top with salt and pepper, and then
fold the foil and seal to create a secure
pouch. Place the pouches on a baking
sheet and cook for 12 to 15 minutes, depending on how thick the fish is. The fish
is done when it is opaque and flakes easily.
3.Serve with the remaining lemon.
Heart-Healthy Ahi Burger
Makes 2 servings
You’ll need:
10 oz. ahi tuna, divided into two portions
olive oil
salt and pepper
2 ciabatta or focaccia rolls, toasted
2Tbsp prepared pesto
2Tbsp mayonnaise
1 tomato, sliced
¼ cup red onion, thinly sliced
2 cups mixed greens
What to do:
1.Coat the tuna with olive oil and season
with salt and pepper.
2.Grill on high heat for 2 minutes a side,
until the outside is lightly charred but
the interior is still pink and cool.
3.Serve on a toasted bun slathered with
the pesto and mayo and dressed with
the vegetables.
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7.Add the asparagus, bell pepper, and
pinch of black pepper.
8.Reduce the heat to medium. Cook for
2 to 3 minutes, or until the veggies are
slightly tender.
9.Add the honey mustard. Cook for 30
seconds longer, or until the honey
mustard slightly caramelizes.
10. Lay the veggies over the top of the salmon. Sprinkle with the almonds.
Poached Salmon with
Steamed Veggies
Makes 1 serving
You’ll need:
1 (6-oz.) salmon fillet
½ cup chopped celery
pinch of lemon-dill seasoning
pinch of ground black pepper
Choose 3 vegetables from this list:
12 asparagus spears, bottoms cut off
2 yellow squash, sliced
1 zucchini, sliced
1 cup yellow or green beans, trimmed
1 cup Brussels sprouts
1 cup snow peas
1 cup sliced mushrooms
½ cup broccoli florets
Loaded Spinach and
Salmon Salad
Loaded Spinach and Salmon Salad
Makes 2 servings
You’ll need:
2 salmon fillets (6 oz. each), rinsed and dried
1 tsp dried or fresh parsley
juice of ½ lemon
1 tsp ground black pepper
1 pinch ground black pepper
4 cups spinach leaves
10 grape or cherry tomatoes, halved
½ cup blueberries
1 tsp extra-virgin olive oil
½ cup chopped sweet onion
1 clove garlic, minced
20 asparagus spears, bottoms cut off
½ yellow bell pepper, cut into strips
1Tbsp honey mustard
1Tbsp slivered almonds
What to do:
1.Place the salmon in a deep skillet big
enough for the salmon to lay flat on the
bottom. Cover with 1” of water.
2.Add the parsley, lemon juice, and 1 teaspoon black pepper.
3.Bring to a boil over medium heat. Boil
for 10 to 15 minutes, or until the fish is
opaque.
4.Lightly scrape off the skin and fat line.
5.Evenly divide the spinach, tomato, and
blueberries between two plates. Top
each with half of the salmon.
6.In a nonstick skillet, combine the oil,
onion, and garlic. Cook over medium-high
heat for 2 minutes, or until lightly browned.
What to do:
1.Place the salmon in a deep skillet.
Add enough water to cover the salmon
by 1 inch.
2.Add the celery, lemon-dill seasoning, and pepper. Bring to a slow boil
over medium heat. Cook for 10 to 15
minutes, or until the salmon is opaque
at the thickest point. Use a knife to
check for doneness—insert the point
and twist to make sure the fillet is light
pink all the way through.
3. Remove to a plate. Lightly scrape off
the skin and fat line.
4. Place a steamer basket in a large pot
with 2 inches of water. Bring to a boil
over high heat. Place your choice of 3
veggies in the basket and steam for
3 to 5 minutes, or until crisp-tender.
Remove from pot, transfer veggies to
plate.
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Quick-Bake Fish
Makes 2 servings
You’ll need:
½ tsp extra-virgin olive oil
2 tilapia, grouper, cod, haddock, halibut,
or snapper fillets (6 oz. each), rinsed
and dried
1cup 4C Carb Careful plain bread
crumbs
¼ tsp smoked or regular paprika
½ tsp salt-free all-purpose seasoning
pinch of ground black pepper
½ lemon
What to do:
1.Preheat the oven to 450°F. Pour the
oil into a shallow baking dish and swirl
the dish to coat it with oil. Wipe the
excess oil with a paper towel. Lay the
fillets in the dish side by side about ¼
inch apart.
2.In a bowl, mix together the bread
crumbs, paprika, all-purpose seasoning, and pepper. Sprinkle an even layer
of the crumb mix over the fillets.
3. Squeeze the juice of the lemon over
both fillets.
4. Bake for 8 to 10 minutes. Raise the
oven temperature to broil and broil
for 1 to 2 minutes, or until the crumbs
start to brown and the fish flakes easily.
Super Simple Salmon Burgers
Makes 4 servings
You’ll need:
3 cans (6 oz. each) boneless, skinless pink salmon, undrained
1 can (11 oz.) corn with peppers, drained
1½ cups crushed saltines
½ cup finely chopped onion
2 large eggs
1 large egg white
2 tsp corn oil or canola oil
What to do:
1. Dump the salmon in a bowl and mash.
2.Stir in the corn, 1 cup of the cracker
crumbs, the onion, the eggs, and the
egg white.
3.Spread the remaining ½ cup
crumbs on a plate.
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4.Form the salmon into 4 burgers and press each into the crumbs on both sides.
5.Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat.
6.Cook the burgers 2 at a time, 3 minutes
per side, until browned, adding the remaining oil as needed.
¼ cup diced pineapple
4 oz. lean ham
1Tbsp Italian seasoning (or dried basil and oregano)
2Tbsp marinara sauce
1 whole-wheat pita (6” diameter)
What to do:
1.Preheat the oven to 425°F.
dinnerS pork
2.Spread the marinara sauce over the
pita, add the Italian seasoning, and top
with the pineapple, ham, and cheese.
Pork gets a bad rap: The so-called “bad
fat” in bacon may have less of a health
risk than a slice of white bread, and
the average pork tenderloin is actually
leaner than the original white meat,
chicken. Those footlong loins pack
another advantage: Make one for dinner
tonight, and you’ll have leftovers for
lunch tomorrow.
3.Bake the pita for 8 minutes on a baking
sheet on the center oven rack.
Jerk Pork Kebabs
Makes 1 serving
You’ll need:
1½ lb. pork tenderloin, cut into 1” cubes
4 cups fresh pineapple or mango chunks
2 red peppers, cut into 1” pieces
2 large onions, cut into 1” pieces
1 cup prepared jerk sauce
8wooden skewers, presoaked in cold
water for 30 minutes
What to do:
1.Preheat a grill or grill pan over mediumhigh heat.
2.Assemble the kebabs by skewering
pieces of pork, pineapple or mango, peppers, and onions, alternating as you go.
3.Brush the skewers with half of the jerk
sauce and place on the hot grill. Grill
for 5 minutes per side, basting with the
other half of the jerk sauce as they cook.
The skewers are done when the vegetables are lightly charred and the pork
is firm to the touch.
Pita Pizza
Makes 1 serving
You’ll need:
½ cup shredded low-fat mozzarella cheese
Pork Tenderloin with Grilled
Ginger-Honey Peaches
Makes 4 servings
You’ll need:
3Tbsp fresh lime juice
¼ cup honey
1Tbsp olive oil
2 tsp minced fresh ginger
2 tsp ground cumin
1 tsp kosher salt
¼ tsp ground black pepper
6 large, firm, ripe peaches
2 one-pound pork tenderloins, trimmed of fat
2 lg. self-sealing freezer bags
What to do:
1.Whisk together lime juice, honey, oil,
ginger, cumin, salt, and pepper in a
bowl. Halve peaches, remove pits, and
place in a large self-sealing freezer
bag with half the marinade. Place
tenderloins in another bag with the
remaining marinade. Put sealed bags
in refrigerator to marinate 2 hours, or
overnight.
2.Preheat the grill to medium heat. Remove tenderloins from marinade; cook,
searing all sides, about 4 minutes per
side. Halfway through, place peaches
on grill, cut side down. Sear 5 minutes;
turn, brush with marinade, and cook
5 minutes more (do not burn). Let
tenderloins rest 10 minutes on a cutting board. Slice thinly and serve with
grilled peaches.
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Roasted Pork Loin with
Peppers & Balsamic Onions
Makes 2 servings
You’ll need:
1 pork tenderloin, about ¾ pound (herb or lemon-garlic marinated, if available)
1 medium onion, quartered
1½ cup mixed chopped peppers
2 cloves garlic, crushed
1Tbsp extra-virgin olive oil
1Tbsp balsamic vinegar
salt and pepper
What to do:
1.Preheat the oven to 450°F.
2.In a baking dish, toss together the
pork, onion, peppers, garlic, oil, and
vinegar. Season with salt and pepper.
3.Bake for 20 to 25 minutes, depending
on the thickness of the tenderloin (to
an internal temperature of 150°F, if
using a thermometer).
4.Enjoy half the pork and vegetables
tonight, and save the rest, storing both
together in a sealed container—it will
make a great fat-burning lunch
tomorrow.
dinnerS BEEF
Hamburgers. Steaks. Chili. Beef may be
the manliest, most American food around.
And it’s also good for your gut. Not only
does it deliver piles of protein, but beef
loads up the Vitamin B12, a proven
energy-booster. Grass-fed bovine—the
really good stuff—can even bump up your
testosterone levels, meaning more lean
muscle … and more calories burned.
Beef Bombs
Makes 4 servings
You’ll need:
4 bell peppers (any color)
¼ tsp extra-virgin olive oil
1 lb. extra-lean ground beef
1 egg white
½ cup finely chopped yellow onion
2Tbsp no-salt canned corn
1Tbsp finely chopped dried or
Beef Bombs
fresh parsley
¼ cup toasted wheat germ
pinch of ground black pepper
¾ cup low-sodium tomato or spaghetti sauce
1 tsp prepared horseradish
What to do:
1.Preheat the oven to 425°F. Pour ¼ inch
of water into a baking pan. Cut off the
tops of the bell peppers, then carefully remove the seeds and membranes
(pinch them out with your fingers or use
a paring knife) and discard. Lightly coat
the skins of the peppers with the oil.
Place the peppers cut side down into the
baking pan. Bake for 10 minutes.
2.In a large bowl, mix together the beef,
egg white, onion, corn, parsley, wheat
germ, black pepper, and ¼ cup of the
sauce.
3.When the peppers are ready, remove
them from the oven. Reduce the heat
to 350°F. Fill each pepper with ¼ of the
beef mixture, then return the peppers
to the baking pan cut side up (the pan
should still have about ¼ inch of water
in it).
4.Bake for 30 minutes. Stir together
the horseradish and the remaining ½
cup tomato sauce and add a little to
the top of each pepper. Bake for 15
minutes longer, or until the meat is no
longer pink.
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Beefcake Meatloaf
Bueno Beefy Burritos
Makes 4 servings
Makes 4 servings
You’ll need:
1 lb. extra-lean ground beef
2 egg whites
1 zucchini, coarsely grated
1 rib celery, finely chopped
½ small yellow onion, finely chopped
½ cup quick-cooking oats
¼ cup toasted wheat germ
2Tbsp sliced black olives
1 tsp dried oregano
¼ tsp ground black pepper
1 cup no-salt tomato sauce
You’ll need:
1 lb. ground beef
1 red bell pepper, sliced
1 package taco seasoning
Whole-grain tortillas (at least 4)
2 cups shredded Monterey Jack or cheddar cheese
2 cups shredded romaine lettuce
2 cups diced tomatoes
salsa
1 tsp olive oil
What to do:
1.Preheat the oven to 350°F. Coat a
nonstick 9” x 5” loaf pan with cooking
spray. Wipe away any excess with a
paper towel.
2.Place all of the ingredients except for
the tomato sauce in a large bowl. Add
¼ cup of the tomato sauce and reserve
the rest. Use your hands to mix everything together well.
3.Place the meat mixture into the pan
and shape from edge to edge so it’s
even. Pour the remaining ¾ cup tomato
sauce over the top.
4.Bake for 50 minutes, or until a thermometer inserted in the center registers 160°F and the meat is no longer
pink. Remove the pan to a rack and let
the meatloaf sit for about 10 minutes
before removing from the pan and
slicing.
What to do:
1. Cook the beef in a large sauté pan over medium-high heat until browned. Add the red pepper and continue to cook, stirring, until softened slightly. Add the taco seasoning and water, stir, and simmer for 10 minutes, until the pep-
per slices are al dente.
2.Place a tortilla on a flat surface. Spoon
2 scoops of the beef mixture on the
bottom one-third of the tortilla. Layer
on cheese, lettuce, tomatoes, and salsa,
being careful not to overload the tortilla.
Fold the left and the right sides of the
tortilla inward 1 inch, and then, starting from the bottom, roll up the tortilla
until the seam is down. Repeat to make
additional burritos. 3.Using a napkin or a paper towel, rub the
olive oil on the bottom of a sauté pan.
Heat on medium-high until hot but not
smoking. Place the burritos, in batches if
necessary, in the pan and cook for 3 to
4 minutes. Flip and cook on the other
side for 3 to 4 minutes longer, until
heated through and browned.
Cowboy Stew
Makes 2 servings
You’ll need:
1½ lb. extra-lean ground beef
1 onion, chopped
1 can (14 oz.) barbecue baked beans
1 can (14 oz.) low-fat chili with beans
¼ cup shredded low-fat cheddar cheese
What to do:
1.In a large nonstick pan, brown the
beef and onions. Drain the grease.
2.Add the beans and chili, and simmer
for 30 minutes.
3.Serve and garnish with shredded lowfat cheddar cheese.
Easy Beef and Turkey
Meatloaf
Makes 4 servings
You’ll need:
½ lb. ground sirloin
½ lb. ground turkey breast
2 eggs
1 cup whole-wheat crackers, crushed
¾ cup diced onion
2 cloves garlic, crushed
½ tsp dried oregano
½ cup barbecue sauce, plus extra
What to do:
1. Mix the beef and turkey until well blended.
2.Add the eggs.
3.Mix in the remaining ingredients, including the half cup of barbecue
sauce, until well blended.
4.Form the meat mixture into a loaf
shape and place it on a broiler pan.
Coat it with the extra barbecue sauce.
5.Cook at 350°F for 1 hour.
Bueno Beefy
Burritos
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Muscle-Building Tacos
Game-Day Stew
Makes 2 servings
Makes 6 servings
You’ll need:
¼ lb. extra-lean ground beef
¼ cup chopped onion
1 clove garlic, minced
¼ cup canned kidney beans, rinsed and mashed
1 green chile pepper, diced, seeds
removed
1 tsp chili powder
2 large corn tortillas or taco shells
⅓ cup shredded lettuce
½ cup chopped tomatoes
¼ cup grated low-fat Monterey Jack cheese
What to do:
1.In a large skillet, cook the beef, onion,
and garlic until the beef is brown. Drain
the fat.
2.Stir in the beans, chile pepper, and chili
powder, and cook until hot. Remove
from heat.
3.Warm the tortillas in the microwave for
20 seconds, then fill each tortilla with
half of the meat mixture. Top and eat.
Grilled Italian
Skirt Steak
You’ll need:
1 can (12 oz.) beer
1½ lb. beef round pot roast, cubed
1 can (15 oz.) sliced new potatoes, drained
1 can (11 oz.) tomato soup
1 can (15 oz.) carrots, drained
2 onions, cut into wedges and separated
2 tsp oregano
1 can (8 oz.) peas, drained
1 can (6 oz.) sliced mushrooms, drained
What to do:
1.Preheat the oven to 300°F.
2. Dump all ingredients except the peas and
mushrooms into a large, deep casserole
dish. Mix, cover, and stick it in the oven.
3.Grab a beer and some munchies, and go
watch the football game.
4.At halftime (or after 2 hours, whichever
comes first), go back in the kitchen and
dump the peas and mushrooms into the
casserole (which will be very hot). Shove
it back into the oven, and go back to the
game for another ½ hour. Then just slop
some stew into a dish, and chow down.
Grilled Italian Skirt Steak
Makes 2 servings
You’ll need:
1 large red onion, sliced
1Tbsp olive oil
2Tbsp balsamic vinegar
2 cloves garlic, minced
1 can (15.5 oz.) cannelloni beans
1Tbsp fresh chopped rosemary
(or 1 tsp dried)
juice of ½ lemon
salt and pepper
12 oz. skirt or flank steak
What to do:
1.In a medium pan over medium heat,
cook the onion in half of the olive oil for
10 minutes, until it’s soft and slightly
brown. Add the vinegar and cook another 5 minutes.
2.Heat a pot with the remaining olive
oil over medium heat. Add the garlic,
beans, and rosemary and cook for 5
minutes. Use a potato masher or a fork
to roughly mash the beans. Add lemon
juice and salt and pepper to taste.
Game-Day Stew
3.Heat a grill, grill pan, or cast iron skillet
over high heat. Season the steak with
salt and pepper and grill for 3 to 4
minutes per side for medium rare. Slice
and serve over the beans, and spoon
the onions on top.
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easiest meatloaf
Makes 2 servings
You’ll need:
1 lb. extra-lean ground beef
½ cup oats
½ cup ketchup
1 large egg
½ tsp salt
½ tsp pepper
2Tbsp dried onion flakes
1 tsp dried mustard
1 tsp Worcestershire sauce
What to do:
1.In a baking pan, mix and form the
ingredients into a loaf with your hands,
then place into an oven preheated to
350°F. Cook for 15 to 20 minutes.
Meathead Taco Salad
Makes 1 serving
You’ll need:
cooking spray
½ lb. extra-lean ground beef
2 tsp chili powder
3 drops of hot-pepper sauce
pinch of ground black pepper
2 cups shredded iceberg lettuce
1 tomato, finely chopped
2Tbsp shredded low-fat cheddar cheese
What to do:
1.Lightly coat a large nonstick skillet
with cooking spray. Wipe away any
excess with a paper towel. Heat the
skillet to medium.
2.Add the ground beef and break it apart
with a wooden spoon as it’s heating
up. Add the chili powder, hot-pepper
red zone
chili
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sauce, and black pepper. Cook for 6 to
8 minutes, or until no longer pink. Drain
and set aside.
3.In a large single-serving bowl, layer
the lettuce, beef mixture, tomato, and
cheese.
Muscle-Bound Chili
Makes 8 servings
You’ll need:
2 lb. extra-lean ground beef
½ tsp ground black pepper
2 medium sweet onions, finely chopped
1Tbsp chopped garlic
2 cans (14-15 oz. each) no-salt diced
tomatoes
1 can (15 oz.) no-salt kidney beans,
rinsed and dried
1 can (6 oz.) unsalted tomato paste
½ cup water
¼ cup red wine
2Tbsp chili powder
½ tsp ground red pepper
½ tsp smoked paprika
½ tsp ground cumin
What to do:
1.In a large skillet, combine the ground
beef and black pepper. Cook over medium-high heat for 4 minutes, or until no
longer pink. Drain and set aside.
2. In a large pot, combine the onions and
garlic. Cook on medium-high heat for
2 to 3 minutes, or until the onions are
translucent.
3.Add the ground beef and the rest of the
ingredients to the pot. Bring to a boil,
stirring occasionally. Reduce the heat
to low, cover the pot, and simmer for 30
minutes, stirring occasionally.
Penne Bolognese
Makes 4 servings
You’ll need:
2Tbsp olive oil
¼ cup diced smoked turkey
1 carrot, peeled and diced
1 stalk celery, diced
1 small onion, diced
1 lb. ground sirloin
2 cloves garlic
¾ cup red wine
¾ cup chicken broth
1 can (14 oz.) chopped tomatoes
¼ cup milk
4 oz. penne pasta
4Tbsp grated mozzarella
What to do:
1.Heat the olive oil in a large saucepan over medium heat.
2.Add the smoked turkey, carrot, celery,
and onion, and cook until lightly
browned and very tender (about 10
minutes).
3.Peel the garlic and lightly crush the
cloves with the back of your knife. Add
it to the pan along with the beef.
4.Cook until the beef is browned (about
5 minutes). Add the wine, stirring well,
and cook for 10 more minutes.
5.Add the chicken broth, tomatoes, and
milk; simmer uncovered over medium-low heat for 30 minutes, stirring
occasionally to prevent the sauce from
sticking to the pan.
6.Cook the pasta according to package
directions. Drain, and top it with the
meat sauce. Garnish with the grated cheese.
in praise of chili Bubbling, spicy, beefy, and per-
fect with (or on) anything—chips, hot dogs, a burger—chili is the ultimate
guy food. A big pot can do big things for shedding your gut, too—it’s
loaded with fiber (beans), protein (beef), and spice, which can encourage
slower eating (so you feel fuller, faster) and actually burn extra calories
(spicy food warms your body—it takes energy to warm up).
Even better: Chili is tough to screw up. Use one of the chili recipes
we’ve included, or tweak the basic one on page 17—add more peppers,
more beans, more spice—and make a pot that will last all week.
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Filet Mignon with Gourmet
Vegetables
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Red Zone Chili
Makes 10 servings
Makes 2 servings
You’ll need:
2 filets mignon (4 oz. each)
1 zucchini, sliced
1 portabella mushroom cap, sliced
1 can halved artichoke hearts, drained
2 scallions, cut into 1”-long pieces
2 tsp olive oil
1Tbsp balsamic vinegar
salt and pepper
1 large ziplock bag
What to do:
1.Dump the vegetables into a large ziplock bag with the oil and vinegar, and
shake well. Set them aside to marinate
for 1 minute to 1 hour.
2.Sprinkle the filets with salt and pepper,
then place them on a medium-hot grillpan. Flip them after 3 minutes, then cook
for 3 minutes more for medium-rare.
3. Flip the filets again and slide them to
the side of the pan, then add the vegetables. Cook for 3 to 5 minutes more,
stirring frequently.
You’ll need:
2Tbsp vegetable oil
1 large chopped onion (about 1¼ cups)
3 minced garlic cloves
2 lb. lean ground beef
1 can (28 oz.) salt-free crushed tomatoes
⅓ cup chili powder
2 cans (16 oz. each) red kidney beans, drained
1 tsp salt
1 tsp ground cumin
1 tsp black pepper
What to do:
1.In a large pot, heat the oil over mediumhigh heat and saute the onion and garlic
for 5 minutes, or until tender.
2.Add the ground beef and brown for 8
to 10 minutes, or until no pink remains;
drain off excess liquid.
3.Dump in the remaining ingredients; mix
well. Reduce the heat to low; cover and
simmer for 30 minutes, stirring occasionally.
Smoked Mozzarella Meatballs
Makes 4 servings
You’ll need:
12 oz. lean ground beef
1 can (32 oz.) crushed tomatoes
1Tbsp olive oil
½ lb. smoked mozzarella, cut into
½-inch cubes
½ cup chopped fresh parsley, plus
more for garnish
1 slice bread, torn into tiny pieces and
soaked in milk
2 eggs
1 onion, chopped
4 cloves garlic, minced
salt and pepper
1 package soft polenta (optional)
What to do:
1.Mix the beef with the bread, eggs, ½
cup parsley, half the onion and garlic,
and a generous sprinkling of salt and
pepper. Without overworking the meat,
form meatballs—any size is fine.
2.Hold each meatball in the palm of one
hand and use the thumb of your other
hand to make an indentation in the
meatball. Drop in a cheese cube, and
then carefully fold the meat back over
to cover.
3.Heat the oil in a large skillet or pot
over medium heat and sear each
meatball until brown all over. Remove
to a plate. Pour off all but a little fat
and add the remaining onion and garlic;
saute until light brown. Return the
meatballs to the pan, add the tomatoes, and cook over low heat for 20
minutes to 1 hour.
4.Season the sauce with salt and pepper.
Serve the meatballs over pasta or polenta cooked according to the package
directions, and garnish with parsley.
Smoked
Mozzarella Meatballs
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the
belly off!diet
bonus meals!
The Ultimate Burger
Basic Chili
Makes 4 servings
Makes 4 servings
You’ll need:
1 egg
1 lb. lean ground beef
½ cup oats
⅓ cup diced onion
½ cup chopped spinach
2Tbsp reduced-fat Mexican cheese
blend
4 whole-grain buns
salt and black pepper, to taste
You’ll need:
2Tbsp olive oil
1 lb. extra-lean ground beef
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 tsp chopped garlic
1 can (14.5 oz.) diced tomatoes
1 can (8 oz.) tomato sauce
½ cup water
2Tbsp red wine vinegar
1Tbsp Worcestershire sauce
¼ cup chili powder
1Tbsp ground cumin
1 tsp ground coriander
½ tsp crushed red pepper flakes
salt and ground black pepper
1 cup grated cheddar or Monterey
Jack cheese
What to do:
1.In a large bowl, whisk the egg. Add
everything else and mix—your hands
are the best tool—until well blended.
Form the meat into four patties. Place
the burgers on a grill pan or nonstick
skillet that’s heated over medium-high.
Cook for 6 minutes per side or to the
desired level of doneness.
What to do:
1.Heat the olive oil in a large pot over
medium heat. Add the ground beef and
cook until browned.
2.Add the bell peppers, garlic, tomatoes,
tomato sauce, water, vinegar, Worcestershire, chili powder, cumin, coriander,
and pepper flakes and mix together.
Cover and simmer, stirring occasionally for 20 to 30 minutes, until desired
thickness. Taste, and season with salt
and pepper. Serve with grated cheese
sprinkled on top.
The Ultimate Burger
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