Belly Off! 2008: 13 More Dinners: 

Almond-Crusted Chicken (makes 4 servings)

6 ounces slivered almonds

.5 cup grated Parmesan cheese

1 tsp. dried rosemary

1 tsp. dried basil

Salt and pepper to taste

2 eggs

1.5 pounds boneless chickens breasts (3 or 4 breasts)

2 tsp. olive oil

__________________________________________

RELATED CONTENT

Download: Your 17-page guide to Belly Off!
Bonus Meals

__________________________________________

 

1. Preheat oven to 385 F. Line a baking sheet with foil.

 

2. In a food processor, grind the almonds to the consistency of bread crumbs. In a shallow bowl, combine the almonds, cheese, rosemary, basil, salt and pepper. In another shallow bowl, gently whisk the eggs until combined. In an assembly line, dip each chicken breast in the egg, then coat with the nut mixture.

 

3. Heat olive oil in a large nonstick sauté pan over medium-high heat. Add the chicken and cook each side for 4 to 5 minutes, or until the almond coating starts to brown. Add more oil if the pan begins to appear dry.

 

4. Place the chicken on the prepared baking sheet and bake for 20 or 30 minutes, until golden brown and cooked through.

 

Variation: Substitute almonds for 100% whole wheat flour for breaded chicken.

 

Total calories: 2669; Protein: 279 g; Carbs: 38 g; Fat: 158 g;  Saturated fat: 29 g

 

Meatballs (makes 4 servings)

1.5 – 2 pounds ground beef (85 percent lean)

1 egg

.5 cup grated Parmesan

1 tablespoon low-carb ketchup

2 teaspoons dried oregano

1 tsp. Worcestershire sauce

Salt and black pepper

2 tablespoons olive oil

2 cans (8 oz. each) tomato sauce

1 can (14.5 oz.) diced tomatoes

1 tsp. dried basil

1 tsp. dried oregano

8 oz. mozzarella cheese, sliced

 

1. In a large bowl, combine the beef, egg, Parmesan, ketchup, oregano, Worcestershire, salt, and pepper. Mix together using your hands just until combined. Form the mixture into meatballs a bit larger than golf balls.

 

2. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the meatballs and cook, turning, until browned, about 10 minutes. Transfer the meatballs to a plate.

 

3. Discard any oil from the plan. Add the tomato sauce, tomatoes, basil, and oregano to the pan, stir, and bring to a simmer. Gently place the meatballs in the sauce, cover, and simmer for 30 minutes, or until the meatballs are cooked through. Turn the meatballs about halfway through the cooking time.

 

4. Place slices of mozzarella on the meatballs and simmer for an additional 5 minutes, or until melted.

 

Variation: Omit the cheese and serve the meatballs over TK amount pasta of your choice.

 

Total Calories: 3532; Protein: 281 g; Carbs: 123 g; Fat: 217 g;  Saturated fat: 90 g

 

Burritos (makes 4 servings)

1 pound ground beef

1 red bell pepper, sliced

1 package taco seasoning

Whole grain tortillas

2 cups shredded Monterey Jack or Cheddar cheese

2 cups shredded romaine lettuce

2 cups diced tomatoes

Salsa

1 tsp. olive oil

 

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 pepper 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 of 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.

 

Variation: Substitute grilled chicken for ground beef.

 

Total Calories for recipe: 2028; Protein: 181 g; Carbs: 101 g; Fat: 104 g;  Saturated fat: 43 g

 

Cilantro Flank Steak (serves 1)

Juice of ½ lime

2 tablespoons olive oil

1 tablespoon chopped fresh cilantro

1 tsp. chopped garlic

1 flank steak (1.5 to 2 pounds)

Salt and black pepper

 

1. Heat a grill or pan over medium-high heat.

 

2. Combine the lime juice, olive oil, cilantro, and garlic in a small bowl. Slather the mixture on the steak and season with salt and pepper.

 

3. Place the steak on the grill or in the pan for 8 to 10 minutes each side or to desired doneness.

 

Total Calories for recipe: 2176; Protein: 246.6 g; Carbs: 4 g; Fat: 123.1 g; Saturated fat: 46.7 g

 

Bodacious Brazilian Chicken (makes 4 servings)

1 lemon

1 lime

1 tablespoon ground flaxseed

1 can (8 oz.) tomato sauce

1 can (6 oz.) frozen orange juice concentrate

1.5 cloves garlic, minced

1 tsp. dried Italian seasoning

4 boneless, skinless chicken breast halves

1 tsp. hot pepper salsa

¾ cup chunky salsa

 

1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the back, and throw out the pulp and the seeds.

 

2. Mix in everything else except the chicken and salsa.

 

3. Drop in the chicken, reseal the bag, and refrigerate for a few hours.

 

4. Grill the chicken, turnaing and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.

 

Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g;  Saturated fat: 0.5 g; Sodium: 726 mg; Fiber: 3 g

 

Philadelphia Fryers (makes 4 servings)

1 medium onion, sliced

1 small red bell pepper, sliced

1 small green bell pepper, sliced

3/4 cup medium or hot salsa

4 multigrain hoagie rolls

¾ pound roast beef, thinly sliced

½ cup grated reduced-fat Cheddar cheese

 

1. In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat until warm.

 

2. Construct the sandwiches with buns, roast beef, onions, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, until the cheese starts to melt.

 

Calories per sandwich: 558; Protein: 35 g; Carbs: 40 g; Fat: 28 g;  Saturated fat: 12.5 g; Sodium: 653 mg; Fiber: 4 g

 

Rosemary Pork Tenderloin (makes 4 servings)

1 pork tenderloin

2 tablespoons olive oil

2 tsp. Dijon mustard

1 tsp. chopped garlic

1 tablespoon dried rosemary

1 tsp. dried oregano

Salt and fresh ground pepper to taste

 

1. Preheat oven to 375 F.

 

2. Place the tenderloin in a rectangular baking dish. Combine the olive oil, mustard, garlic, rosemary, oregano, salt, and pepper in a small bowl. Slather the mixture on the pork using your hands or a basting brush.

 

3. Bake the tenderloin, uncovered, for 40 or 45 minutes, until the pork is not longer pink in the center. Cut into 1-inch slices to serve.

 

Total Calories for recipe: 1827; Protein: 251 g; Carbs: 6 g; Fat: 82 g;  Saturated fat: 23 g

 

Chicken Curry (makes 3 servings)

1-1.5 pounds boneless chicken breasts, cut into 1-inch cubes

Salt and fresh ground pepper

2 tablespoons olive oil

1 can (14.5 ounces) diced tomatoes (?)

1 cup chicken broth

½ cup white wine

1 heaping tablespoon curry powder

½ cup cream

 

1. Season the chicken with salt and pepper. Heat the olive oil over medium-high heat in a large sauté pan. Add the chicken and cook, stirring, until no longer pink.

 

2. Add the tomatoes, broth, wine, and curry powder, and bring to a boil. Reduce the heat, cover, and simmer for 20 to 25 minutes, until the mixture has reduced by half. Add the cream and simmer for 5 minutes longer, until the curry thickens.

 

Total Calories for recipe: 2302; Protein: 285 g; Carbs: 26 g; Fat: 105 g;  Saturated fat: 40 g

 

The Official Abs Diet Burger (makes 4 servings)

1 egg

1 pound lean ground beef

1⁄2 cup oats

1⁄3 cup diced onion

1⁄2 cup chopped spinach

2 tablespoons reduced-fat shredded Mexican-blend cheese

Salt and pepper

 

In a large bowl, whisk egg. Add everything else, mixing it—your hands are the best tool—until well blended. Form into four patties. Place burgers in a grill pan or nonstick skillet that’s heated over medium- high. Cook 6 minutes per side or to desired level of doneness.

 

(Wrap any extra burgers in plastic and freeze them for later.)

 

Per serving: 263 calories, 27 g protein, 8 g carbohydrates, 13 g fat

(5 g saturated), 1 g fiber, 416 mg sodium

 

Ciao Down Burger (makes 4 servings)

1 egg

1 pound ground turkey breast

2 crushed cloves garlic

1⁄3 cup drained canned diced tomatoes

1 teaspoon dried basil

1⁄4 teaspoon salt

 

In a large bowl, whisk egg. Add everything else, mixing it with your hands until well blended. Form into four patties. Place patties in a grill pan or nonstick skillet that’s heated over medium-high. Cook 6 minutes per side or to desired level of doneness.

 

Per serving: 147 calories, 30 g protein, 2 g carbohydrates, 3 g fat

(.5 g saturated), .5 g fiber, 235 mg sodium

 

The Dijon Lennon (makes 2 servings)

2 boneless, skinless turkey cutlets

1 teaspoon olive oil

1⁄3 cup reduced-fat low-sodium chicken broth

1 tablespoon Dijon mustard

2 sliced green onions

Salt and pepper to taste

 

Pound turkey cutlets to an even thickness. Heat oil in nonstick skillet over medium heat. Brown each side of turkey cutlets, about 3 minutes each. Add broth, mustard, onions, salt, and pepper, stirring well. Reduce heat to low. Simmer for 10 to12 minutes.

 

Per serving: 140 calories, 27 g protein, 2 g carbohydrates, 3 g fat

(.4 g saturated), 0 g fiber, 364 mg sodium

 

Fruit of Your Loins (makes 2 servings)

2 beef tenderloin steaks

1 teaspoon olive oil

2 cloves garlic

1⁄4 teaspoon pepper

1⁄2 cup raspberries or blackberries

1⁄3 cup red wine

Salt

 

Place steaks in a skillet heated over medium-high heat. Cook 2 minutes per side. Remove from skillet. Add oil, sauté garlic for 30 seconds, then add pepper, berries, and wine. Return steaks to pan and cook 4 to 6 minutes more (or until desired level of doneness). Add salt to taste.

 

Per serving: 341 calories, 19 g protein, 5 g carbohydrates, 24 g fat

(9 g saturated), 0 g fiber, 130 mg sodium

 

Steak Fa-heat-as (makes 2 servings)

6 ounces flank steak

1 small onion, cut into eighths

1 green or red pepper, cut lengthwise into strips

1 small jalapeño pepper, cut into rings

1 teaspoon olive oil

1 tablespoon diced cilantro

1⁄8 teaspoon cinnamon

1⁄4 teaspoon cumin

Salt and pepper to taste

 

Cut meat diagonally and across the grain into thin strips. Place in large zip-top plastic bag with all other ingredients. Shake well to combine. Place into a skillet that’s preheated over medium-high heat. Cook for 5 to 6 minutes, or until meat reaches desired doneness, turning frequently. Serve with four whole-wheat tortillas and salsa.

 

Per serving: 310 calories, 24 g protein, 46 g carbohydrates, 8 g fat

(2.5 g saturated), 5 g fiber, 458 mg sodium

1. Prev:Diet Strategies: The Cookie Diet
2. Next:Losing Weight as a Team: