Feeding Your Features

Ingredients:

1 tablespoon extra virgin olive oil
1 medium sweet potato, peeled and thinly sliced
1 small zucchini, thinly sliced
1⁄2 teaspoon kosher salt
1⁄4 teaspoon freshly ground black pepper

4 eggs
4 egg whites

1 teaspoon chopped fresh thyme
2 tablespoons water
2 ounces fresh goat cheese, broken into small pieces

Instructions:

Preheat the oven to 450°F. Heat the oil in a medium nonstick skillet set over medium heat. Add potato and zucchini slices, spread into an even layer, and cook, undisturbed, for 5 minutes or until the potatoes turn bright orange and begin to soften. Stir, season with 1⁄4 teaspoon of the salt and the pepper, and continue to cook until the potatoes are tender and lightly browned. Meanwhile, in a medium bowl, whip the eggs, egg whites, remaining 1⁄4 teaspoon salt, thyme, and water until well mixed and frothy. Pour over the vegetables and cook until the edges are set, 5 minutes. Sprinkle the goat cheese evenly over the frittata, place in the oven, and cook until the eggs are set and puffed. Let cool for 5 minutes and slice.

Yield: 4 servings (1⁄4 frittata each)

Per serving: 190 calories; 13 g protein; 8 g carbohydrates; 1.3 g fiber; 3 g sugars; 11 g fat; 4 g saturated fat; 0 trans fat; 218 mg cholesterol; 429 mg sodium; 64 mg calcium; 0.1 g omega-3 fats; 6,414 IU vitamin A; 7 mg vitamin C; 1.3 mg vitamin E; 1.7 mg iron; 1 mg zinc

Recipe from THE BEAUTY DIET: Looking Great Has Never Been So Delicious (McGraw-Hill)

Ingredients:

8 ounces cooked lump crabmeat, picked over carefully for shells
1⁄2 cup diced mango
1⁄4 cup finely chopped red onion
1⁄2 medium avocado, diced

1 tablespoon chopped fresh parsley
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
1⁄2 teaspoon extra virgin olive oil

1⁄2 teaspoon kosher salt
1⁄8 teaspoon freshly ground black pepper

2 cups baby spinach
4 8-inch whole wheat wraps

Instructions:

In a medium bowl, combine the crab, mango, red onion, avocado, and parsley. In a small bowl, whisk together the vinegar, lemon juice, olive oil, salt, and pepper. Pour over the crab mixture and toss well. Place the spinach and crab mixture down the center of each wrap, fold up the bottom third of the wrap over the mixture, and then fold in each side.

Yield: 4 servings (1 wrap with 1⁄2 cup baby spinach and a generous 1⁄2 cup crab mixture each)

Per serving: 274 calories; 18 g protein; 30 g carbohydrates; 5 g fiber; 5 g sugars; 7.7 g fat; 0.5 g saturated fat; 0 trans fat; 64 mg cholesterol; 656 mg sodium; 85 mg calcium; 0.04 g omega-3 fats; 699 IU vitamin A; 16 mg vitamin C; 1 mg vitamin E; 2.2 mg iron; 0.2 mg zinc

Recipe from THE BEAUTY DIET: Looking Great Has Never Been So Delicious (McGraw-Hill)

Ingredients:

2 tablespoons extra virgin olive oil
2 cloves garlic, sliced
1⁄2 teaspoon hot red pepper flakes

12 white mushrooms, halved
1 small onion, cut into 8 wedges
1 green bell pepper, cut into 12 pieces
1 cup cherry tomatoes
1⁄2 teaspoon kosher salt
12 wooden skewers, soaked in water for 30 minutes
11⁄2 pounds halibut, skin removed and cut into 2- to 3-inch pieces

Lemon wedges, for garnish

Instructions:

Preheat a grill or grill pan over medium-high heat. Heat the oil in a small saucepan over medium heat with the garlic and red pepper flakes until the garlic is just golden, about 1–2 minutes. Remove from the heat and let cool. Place the mushrooms, onion, bell pepper, and cherry tomatoes in a medium bowl. Toss with half the flavored oil and 1⁄4 teaspoon of the salt. Thread onto 8 skewers. Place the halibut in the same bowl and toss with the remaining oil and remaining 1⁄4 teaspoon salt. Thread onto the remaining 4 skewers. Grill until the halibut is just cooked through and the vegetables are crisp-tender, 4–5 minutes on each side. Serve with fresh lemon wedges on the side.

Yield: 4 servings (6 ounces halibut and 2 vegetable skewers each)

Per serving: 340 calories; 49 g protein; 8 g carbohydrates; 2 g fiber; 4 g sugars; 12 g fat; 1.8 g saturated fat; 0 trans fat; 70 mg cholesterol; 366 mg sodium; 119 mg calcium; 1 g omega-3 fats; 847 IU vitamin A; 38 mg vitamin C; 3 mg vitamin E; 2.5 mg iron; 1.4 mg zinc

Recipe from THE BEAUTY DIET: Looking Great Has Never Been So Delicious (McGraw-Hill)

Ingredients:

1 pound ground turkey
1⁄2 teaspoon kosher salt
1⁄4 teaspoon freshly ground black pepper
1⁄4 teaspoon chili powder
2 tablespoons barbecue sauce
1 ripe avocado
2 tablespoons low-fat plain yogurt
4 whole wheat hamburger buns
4 romaine lettuce leaves
1⁄4 cup thinly sliced red onion

Instructions:

Preheat the broiler and line a baking sheet with aluminum foil. Gently mix the ground turkey, 1⁄4 teaspoon of the salt, the pepper, and the chili powder in a medium bowl until well combined and divide into four equal patties. Place on the prepared baking sheet and brush with barbecue sauce. Place under the broiler and cook for 5–7 minutes on each side or until just cooked through. Meanwhile, peel, pit, and mash the avocado with the yogurt and the remaining 1⁄4 teaspoon salt. Assemble the burgers by lightly toasting the buns and place the lettuce and onion on the bottom bun, top with 1 burger patty, avocado spread, and the top bun.

Yield: 4 servings (1 burger each)

Per serving: 398 calories; 27 g protein; 30 g carbohydrates; 7 g fiber; 7 g sugars; 19 g fat; 4 g saturated fat; 0 trans fat; 82 mg cholesterol; 632 mg sodium; 93 mg calcium; 0.3 g omega-3 fats; 715 IU vitamin A; 7 mg vitamin C; 2 mg vitamin E; 3 mg iron; 3.6 mg zinc

Recipe from THE BEAUTY DIET: Looking Great Has Never Been So Delicious (McGraw-Hill)

Ingredients:

1 cup pomegranate juice
1⁄2 cup frozen blueberries
1⁄4 teaspoon vanilla extract

Instructions:

Blend the pomegranate juice with the frozen blueberries and the vanilla extract. Serve over ice if desired.

Yield: 1 serving

Per serving: 178 calories; 1.5 g protein; 44 g carbohydrates; 2 g fiber; 41 g sugars; 0.5 g fat; 0 saturated fat; 0 trans fat; 0 cholesterol; 30 mg sodium; 40 mg calcium; 0 omega-3 fats; 50 IU vitamin A; 2 mg vitamin C; 0 vitamin E; 0.5 mg iron; 0 zinc

Recipe from THE BEAUTY DIET: Looking Great Has Never Been So Delicious (McGraw-Hill)