Paprika Roast Chicken (Phase 1)

Paprika Roast Chicken (Phase 1)
 
Description
Thick onion slices add sumptuous flavor to this chicken dish, while also keeping it from sticking to the bottom of your roasting pan.
Prep time: 10 minutes
Cook time: 2 hours
Serves 12
 
Ingredients
1 large onion, sliced into 1/2" thick rounds
1 (8-pound) roasting chicken
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 1/2 teaspoons paprika
4 teaspoons extra-virgin olive oil

Instructions
Heat oven to 400°F. Place onion slices in a single layer in a roasting pan. Rinse chicken under cold water and pat dry with paper towels. Sprinkle the inside cavity with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper.

Place chicken on top of the onion slices, tuck the wings under, and tie the legs together. Combine remaining 1/2 teaspoon salt, 1/2 teaspoon pepper, and paprika in a small bowl. Slide your hand under skin of chicken breast to loosen skin. Rub chicken breast under the skin with 1 teaspoon of the oil and most of paprika mixture. Press skin back down. Rub outside of skin with 2 teaspoons of the remaining oil. Dust lightly with remaining paprika mixture.

Roast chicken for 30 minutes. Baste with remaining 1 teaspoon oil, then reduce oven temperature to 350°F. Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when placed into the thickest part of the thigh, about 1 1/2 hours. Allow chicken to rest for 15 minutes before serving hot with onions, if desired.

Nutritional information
Per 6-ounce serving:
230 calories
6 g fat (1.5 g sat)
0 g carbohydrate
40 g protein
0 g fiber
280 mg sodium

Santa Fe Steak (Phase 1)

Santa Fe Steak (Phase 1)
 
Description
This delicious steak recipe features the heady flavors of the Southwest: cumin, garlic, and poblano peppers. If poblanos are not available, use a bell pepper (any color) and add a drop or two of hot sauce. If you have extra time, let the steak marinate at room temperature for 30 minutes for added flavor.
Prep time: 10 minutes
Cook time: 30 minutes
Serves 4
 
Ingredients
2 tablespoons extra-virgin olive oil, divided
1 large poblano pepper, sliced into 1/4" strips
1 medium onion, thinly sliced
1 cup water
4 garlic cloves, minced
1 teaspoon ground cumin
1 1/2 pounds flank steak
Salt and freshly ground black pepper

Instructions
Heat 1 tablespoon of the oil in a nonstick skillet over medium-high heat. Add pepper strips and onion and cook, stirring occasionally, until softened and browned, about 8 minutes.
Add water, increase heat to high, and boil until liquid is almost evaporated and vegetables are tender, 4 minutes more. Remove from heat, season with salt and pepper, and cover to keep warm.
Heat grill or grill pan over medium-high heat. Mix garlic, cumin, and remaining oil together to form a thin paste. Spread over steak and rub well into both sides of the meat.
Season steak with salt and pepper and grill 5 minutes per side for medium-rare. Remove from heat, allow steak to rest for 5 minutes, and then thinly slice across the grain. Serve with peppers and onions.

Nutritional information
Per serving:
310 calories
15 g fat (6 g sat)
6 g carbohydrate
37 g protein
2 g dietary fiber
170 mg sodium

Roast Turkey With Fresh Herbs (Phase 1)

Roast Turkey With Fresh Herbs (Phase 1)
Description
If you’re following the South Beach Diet, be sure to choose the tasty and moist white meat, and don’t forget to remove the skin from your portion before serving.

Prep time: 15 minutes
Cook time: 3 1/2 hours
Serves 8
 
Ingredients
1 12- to 14-pound turkey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 small orange, apple, and/or onion, halved
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme leaves
3 tablespoons extra-virgin olive oil
3 tablespoons dry white wine or lower-sodium chicken broth

Instructions
Position rack in the lower third of oven and heat oven to 450°F.

Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Insert orange, apple, and/or onion halves into cavity of bird. Tuck wings under and tie legs together with kitchen twine. Place turkey on a rack in a roasting pan.

Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, parsley, and thyme in a small bowl. Slide your hand under skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of the oil. Spread herb mixture over breast and press skin back down on top.

Transfer turkey to oven and roast for 30 minutes. Remove from oven, and baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350°F and roast for 30 minutes more; baste with remaining 1 tablespoon oil and remaining 2 tablespoons wine.

Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when inserted into the thickest part of the thigh, 1 1/2 to 2 hours more. Remove turkey from oven, cover loosely with foil, and allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird, and serve.

Nutritional information
Per 6-ounce serving:
250 calories
8 g fat (1.5 g sat)
0 g carbohydrate
38 g protein
0 g fiber
260 mg sodium

Barley Risotto With Spinach and Parmesan (Phase 2)
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
 
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese

Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.

Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol

Vegetarian Chili With Avocado Salsa (Phase 1)

Vegetarian Chili With Avocado Salsa (Phase 1)
Description
This flavor-packed chili features fiber and protein, rich black beans, and avocados, which contain healthy monounsaturated fat.
Serves 6
 
Ingredients
Avocado Salsa:
1 medium California avocado, peeled, pitted, and finely chopped
1 small tomato, finely chopped
1/4 red onion, finely chopped
1 clove garlic, minced
1 tablespoon chopped fresh cilantro
Juice of 1 large lime
1/4 teaspoon ground cumin
1/4 teaspoon ground black pepper

Vegetarian Chili:
2 teaspoons extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
3/4 can (14-19 ounces) black beans, rinsed and drained
3/4 can (14 1/2 ounces) diced tomatoes, with juice
3/4 can (14 ounces) vegetable broth
1 can (4 ounces) green chili peppers, chopped
2 teaspoons chili powder
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 cup fat-free sour cream
1 lime, quartered
2 tablespoons chopped fresh cilantro

Instructions
To make the avocado salsa: In a large bowl, combine the avocado, tomato, onion, garlic, cilantro, lime juice, cumin, and pepper. Lightly toss. Let stand for 30 minutes.

To make the avocado chili: Meanwhile, heat the oil in a 6-quart Dutch oven over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, for 3 minutes. Add the beans, tomatoes, broth, chili peppers, chili powder, garlic, cumin, and oregano and simmer for 20 minutes. Serve with the avocado salsa, sour cream, and lime wedges. Sprinkle with the cilantro.

Nutritional information
Per serving:
181 calories
17 g fat (1 g sat)
25 g carbohydrate
7 g protein
15 g dietary fiber
665 mg sodium
0 mg cholesterol

Shrimp Stir-Fry (Phase 1)

Shrimp Stir-Fry (Phase 1)

Details:
Fresh ginger and garlic, plus a vibrant mixture of vegetables and tender shrimp (packed with heart-healthy omega-3s), give this stir-fry big flavor and color.
Serves: 4 (2-cup)

Ingredients:
4 teaspoons canola oil, divided
2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1" pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed
1/4 teapsoon red pepper flakes

Directions:
Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
Lightly coat a large skillet or wok with cooking spray and heat over high heat. Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.
Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes. Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.

Nutritional Information: 
280 calories
8 g fat (1 g sat)
13 g carbohydate
38 g protein
2 g dietary fiber
600 mg sodium

Roasted Eggplant Stuffed With Beef (Phase 1)

Roasted Eggplant Stuffed With Beef (Phase 1)
Description
The presentation for this dish looks elaborate, but its preparation is really quite easy. You can prepare the stuffing mixture ahead and fill the eggplant shells just before roasting.
Serves 4
 
Ingredients
2 eggplants (16 ounces each)
2 tablespoons extra-virgin olive oil
1/2 large onion, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 pound extra-lean ground beef
1 1/2 teaspoons dried oregano
1/2 cup tomato sauce
1/2 cup (2 ounces) grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Instructions
Preheat the oven to 400°F.
Pierce the eggplants in 2 or 3 places and place on a baking sheet. Roast, turning once or twice, for 20 minutes, or just until tender. When cool enough to handle, halve lengthwise and scoop out the pulp, leaving 1/2" to 3/4" of the shell. Set the shells aside. Chop the pulp and let drain in a colander in the sink.
Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell pepper and cook, stirring occasionally, for 8 minutes, or until tender. Add the garlic and beef and cook, stirring to crumble the beef, for 5 minutes, or until no longer pink. Stir in the eggplant pulp, oregano, and tomato sauce. Reduce the heat to low and cook, stirring occasionally, for 15 minutes or until thick. Stir in 1/4 cup of the cheese, the salt, and black pepper.
Place the eggplant shells on a baking sheet and evenly divide the beef mixture among them. Sprinkle with the remaining 1/4 cup cheese and drizzle with the remaining 1 tablespoon oil. Roast 15 minutes, or until lightly browned on top.

Nutritional information
Per serving:
342 calories
17 g fat (6 g sat)
21 g carbohydrate
31 g protein
7 g fiber
677 mg sodium
71 mg cholesterol

Pork Satay (Phase 1)

Pork Satay (Phase 1)
Description
This tasty satay dish turns dinner into a festive event. The pork can be broiled or grilled; if you don’t have skewers, just broil the meat without them.
Serves 4
 
Ingredients
1/4 cup creamy natural no-sugar-added peanut butter
1/4 cup water
1 tablespoon plus 1 1/2 teaspoon rice vinegar
2 tablespoons low-sodium soy sauce
2 garlic cloves, minced
1/8 teaspoon red-pepper flakes
1 1/2 pounds pork cutlets (about 3/4" thick), cut lengthwise into 1/2" strips
Special equipment:
4 metal skewers

Instructions
Heat oven to broil.
Whisk together peanut butter, water, vinegar, soy sauce, garlic, and red-pepper flakes in a mixing bowl. Place pork in a separate mixing bowl, add 3 tablespoons of the peanut butter sauce, and toss to combine.
Reserve remaining sauce.
Thread pork onto skewers and broil 4 minutes per side. Place remaining sauce in dipping cups and serve with pork.

Nutritional information
Per serving:
360 calories
18 g fat (5 g sat)
5 g carbohydrates
42 g protein
1 g dietary fiber
420 mg sodium

Buffalo Chicken Bites (Phase 1)

Buffalo Chicken Bites (Phase 1)
Description
What would a football game be without the familiar taste of the devilishly spicy chicken that hails from Upstate New York?
Serves 8
 
Ingredients
3 tablespoons trans-fat-free margarine
2 tablespoons hot-pepper sauce, or more to taste
1 teaspoon canola oil
3 (6-ounce) boneless, skinless chicken breasts, cut into 24 (1") cubes
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
3 celery stalks, cut into 24 (1") pieces

Instructions
Melt margarine in a medium nonstick saucepan. Whisk in pepper sauce and cook for 1 to 2 minutes, or until slightly thickened; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Season chicken with salt and pepper, add to pan, and cook, turning occasionally, until browned on all sides, about 6 minutes. Add margarine mixture to pan and gently toss chicken until well coated, 1 to 2 minutes.
Remove chicken from pan and skewer each cube with a toothpick. Skewer 1 piece of celery at the base of each. Arrange on a platter and serve with dip.

Nutrition information
Per 3-skewer serving:
150 calories
9 g fat (2.5 g sat)
1 g carbohydrate
16 g protein
0 g fiber
250 mg sodium

Cheesy Baked Artichokes (Phase 1)

Cheesy Baked Artichokes (Phase 1)
Description
Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare.
Serves 4
 
Ingredients
2 packages (9 oz each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra-virgin olive oil

Instructions
Preheat the oven to 375° F. Coat a 9" glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.

Nutritional information
Per serving:
110 calories
6 g fat (1 g sat)
12 g carbohydrates
5 g protein
8 g dietary fiber
170 mg sodium
0 mg cholesterol

Buttermilk Salmon Chowder (Phase 2)

Buttermilk Salmon Chowder (Phase 2)
Description
Yogurt and buttermilk add creaminess to this chunky chowder. Dill, bay leaf, and tarragon lend the perfect flavor accents.
Serves 4
 
Ingredients
2 turnips, peeled and cut into small cubes
1 onion, chopped
1 rib celery, chopped
1 teaspoon dill seed
1 bay leaf
2 cups vegetable broth or water
1 can (12 ounces) pink salmon, drained
1 cup buttermilk
1 cup (8 ounces) fat-free plain yogurt
1 tablespoon trans fat-free margarine
2 teaspoons hot-pepper sauce
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon dried tarragon

Instructions
In a saucepan, combine the turnips, onion, celery, dill seed, bay leaf, and broth or water. Bring to a boil over high heat. Reduce the heat to medium and simmer for 12 minutes, or until the vegetables are tender.
Reduce the heat to low. Stir in the salmon, buttermilk, yogurt, margarine, hot-pepper sauce, salt, black pepper, and tarragon. Cook for 5 minutes, or just until heated through. Remove and discard the bay leaf before serving.

Nutritional information
Per serving:
210 calories
8 g fat (2 g sat)
18 g carbohydrate
18 g protein
2 g dietary fiber
830 mg sodium
45 mg cholesterol

Curried Summer Squash Soup (Phase 1)

Curried Summer Squash Soup (Phase 1)

Description
This flavorful soup gets its smooth texture from yogurt and pureed chickpeas, which also offer a nice hit of protein. It can be served chilled or warm.

Serves 4

Ingredients

1 tablespoon extra-virgin olive oil
2 teaspoons curry powder
2 medium yellow squash, chopped (3 cups)
1 large onion, coarsely chopped
3 cups lower-sodium chicken broth
1 (15.5-ounce) can chickpeas, rinsed and drained
Salt and freshly ground black pepper
1/2 cup low-fat or nonfat plain yogurt
2 tablespoons chopped fresh basil

Instructions
In a large saucepan, heat oil over medium-high heat. Add curry powder and cook, stirring, until fragrant, about 30 seconds. Stir in squash and onion, cover, and reduce the heat to medium. Cook, stirring occasionally, until squash is softened, about 8 minutes.

Add broth and chickpeas, bring to a simmer, and remove from the heat. Transfer 2 cups of the soup to a blender and puree until smooth. Return pureed soup to the pan with the rest of the soup and stir to combine. Season with salt and pepper to taste.
Transfer soup to a covered container and refrigerate until chilled, about 45 minutes.

Divide soup among 4 bowls, top with a dollop of yogurt and a sprinkling of basil, and serve.

Nutritional information:
Per 1 ½ cup serving:
200 calories
5 g fat (0.5 g sat)
30 g carbohydrate
10 g protein
6 g fiber
690 mg sodium

Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)

Grilled Tomato, Arugula, and Feta Cheese Pizzas (Phase 2)
Description
Lovers of thin-crust pizza will like this tortilla version. You’ll love the smoky flavor that you get from using the grill rather than the oven.
Prep time: 10 minutes
Cook time: 5 minutes
Serves 4
 
Ingredients
4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper

Instructions
Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill tortillas until lightly puffed and browned on the bottom, about 1 minute. Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds. Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted. Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.

Nutritional information:
190 calories
8 g fat (2.5 g sat)
22 g carbohydrate
8 g protein
4 g fiber
590 mg sodium

Big Easy Shrimp (Phase 1)

Big Easy Shrimp (Phase 1)
Description
Here’s an easy way to get a taste of the Big Easy. Serve this traditional shrimp creole dish over brown rice to turn this into a Phase 2 dinner. If you like, you can substitute sea scallops for the shrimp.
Serves 4
 
Ingredients
2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined

Instructions
Cook the bacon in a large nonstick skillet over medium heat until crisp. Place on a paper towel–lined plate. Crumble when cool. Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce. Heat to boiling. Reduce the heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink. Remove and discard the bay leaf before serving.

Nutritional information:
185 calories
4 g fat (1 g sat)
12 g carbohydrate
26 g protein
3 g fiber
329 mg sodium
177 mg cholesterol

Portobello Burgers (Phase 1)

Portobello Burgers (Phase 1)
Description
Meaty mushrooms — combined with protein-packed textured vegetable protein (TVP), provolone cheese, and sun-dried tomatoes — make these vegetarian burgers super flavorful. TVP is a favorite vegetarian source of nonanimal protein and can be found at health-food stores. If you have extra time, form the burgers ahead and refrigerate for 30 minutes for easier handling.
Prep time: 20 minutes
Cook time: 25 minutes
Serves 6
 
Ingredients
1 cup textured vegetable protein (TVP)
4 ounces provolone cheese, shredded (1 cup)1 large egg, lightly beaten
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced
3 medium portobello mushrooms, stemmed and chopped
1 small onion, finely chopped
1 small zucchini, coarsely grated
1/4 cup sun-dried tomatoes (packed in oil), drained and chopped

Instructions
Combine TVP, cheese, egg, salt, and pepper in a mixing bowl; stir to mix well.
Heat 2 tablespoons of the oil in a large nonstick skillet over medium-high heat. Add garlic and sauté, stirring often, until fragrant, about 30 seconds. Add mushrooms, onion, and zucchini; sauté, stirring often, until vegetables are softened and liquid is evaporated, about 8 minutes. Stir in tomatoes.
Add vegetable mixture to TVP/cheese mixture; stir to mix well. Cover and let stand 5 minutes.
Shape vegetables mixture into 6 (3") patties. Heat remaining oil in a clean skillet over medium heat. Cook patties, turning once with a wide spatula, until lightly browned, 3 minutes per side.

Nutritional information:
230 calories
16 g fat (5 g sat)
11 g carbohydrate
14 g protein
4 g fiber
190 mg sodium

Warm Beef Salad (Phase 1)

Warm Beef Salad (Phase 1)
Description
Smoky grilled beef, crisp greens, and a zesty lemon dressing make up this satisfying salad. Purchasing washed, packaged salad greens will help keep the prep time quick.
Prep time: 10 minutes
Cook time: 15 minutes

Serves 4

Ingredients
1 1/2 pounds flank steak, 1" thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1/2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
1 small red onion, thinly sliced and separated into rings
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)

Instructions
Heat grill to high. Grill steak 4 minutes per side for medium-rare. Let rest 5 minutes; slice thin.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid. Close tightly and shake vigorously to combine. Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.

Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.

Nutritional information
Per 2-cup serving:
420 calories
25 g fat (9 g sat)
7 g carbohydrate
42 g protein
2 g fiber
380 mg sodium

Grilled Shrimp on Rosemary “Skewers” (Phase 1)

Grilled Shrimp on Rosemary “Skewers” (Phase 1)
Description
Rosemary skewers are easy to make and very pretty when set out on a serving platter. Look for herb branches with thick, woody stems — these will hold up through the grilling process. Use extra lemon wedges as a garnish, if you like.
Make-Ahead: Shrimp can be marinated 1 hour in advance or overnight in the refrigerator in a resealable plastic bag.
Prep time: 10 minutes
Marinating time: 1 hour or overnight
Cook time: 10 minutes
Serves 10
 
Ingredients
3 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 tablespoon fresh lemon juice
1 teaspoon finely grated lemon zest
1/4 teaspoon freshly grated ground black pepper
3 tablespoons chopped fresh rosemary
30 jumbo shrimp, peeled and deveined
10 rosemary sprigs, at least 8 inches long, with thick, woody stems
Salt
 
Instructions
Whisk together oil, garlic, lemon juice, zest, pepper, and chopped rosemary in a medium bowl. Add shrimp and toss to coat; cover and refrigerate for at least 1 hour or overnight.
Wrap 3 marinated shrimp around each rosemary sprig, leaving at least 1/4" between shrimp for even cooking. Season lightly with salt. Heat a grill or grill pan to medium-high. Grill shrimp, brushing with any leftover marinade, until cooked through, 3 to 4 minutes per side. Discard any remaining marinade. Transfer shrimp on rosemary-sprig skewers onto a serving platter and serve warm or at room temperature.
 
Nutritional information:
Per serving:
60 calories
4.5 g fat (0.5 g sat)
1 g carbohydrate
4 g protein
0 g fiber
30 mg sodium

Five-Spice Salmon (Phase 1)

Five-Spice Salmon (Phase 1)
Description
Sometimes in life we want subtle, but other times we long to be overwhelmed. In the creation of five-spice powder, the Chinese gave us that chance. With fennel, cloves, cinnamon, star anise, and Szechuan peppercorns, we get to taste sour, bitter, sweet, pungent, and salty all at once. If you’ve never tried five-spice powder before, you might want to halve the amount, or your taste buds might just blow a fuse!
Serves 4
 
Ingredients
1 1/2 teaspoons finely grated lime peel
3 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
4 teaspoons finely chopped fresh ginger
1 teaspoon Chinese five-spice powder
1/2 teaspoon sugar substitute
1 pound salmon steaks, cut into 4 equal pieces
8 cups fresh baby-spinach leaves
2 cloves garlic, pressed
 
Instructions
In a 2-quart dish, combine the lime peel, lime juice, 1 teaspoon of the oil, ginger, five-spice powder, and sugar substitute. Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
In a 3-quart microwavable dish, combine spinach, garlic, and remaining 1 teaspoon oil, tossing gently. Cover with plastic wrap and microwave for 2 minutes, or until the spinach has wilted. Drain and keep warm.
Lightly oil a grill rack. Preheat the grill to medium-high.
Remove the salmon from the marinade and place on the grill rack. Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade. Close the cover and cook for 4 minutes longer, or until the salmon flakes easily. Discard any remaining marinade.
To serve, evenly divide the spinach among 4 serving plates and center the salmon on the spinach beds.
 
Nutritional information
Per serving:
251 calories
15 g fat (3 g sat)
5 g carbohydrate
24 g protein
2 g dietary fiber
213 mg sodium
67 mg cholesterol

Thai Grilled Beef With String Beans (Phase 1)

Thai Grilled Beef With String Beans (Phase 1)
Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.

Prep time: 10 minutes
Cook time: 20 minutes
Serves 4
 
Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed
 
Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.
Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.
Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.
Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.
 
Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium