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This easy-to-prepare, flavorful and nutritious casserole dish is great to be served as lunch or dinner, especially if you are on The Zone diet, with 4 Zone Blocks for each serving.

Eggplants (a.k.a. aubergines) are an excellent source of dietary fiber, vitamins B1, B6, potassium, as well as minerals such as copper, magnesium and manganese. They are also rich in antioxidants, specifically nasunin that is found in its purple colour skin.

Black beans are also prized for their high protein and fiber content, as well as a few key vitamins and minerals which are good for our health. Adding them in a casserole dish is one of the great ways to incorporate black beans into your diet. Make sure to wash and soak dried black beans for about 8 to 10 hours before cooking to reduce the cooking time. If you opt to use canned black beans, remember to drain and rinse them before cooking.

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Turkey Eggplant Black Bean Casserole (for The Zone Diet) | Dietplan-101

Yields: 2 servings (Each serving: 4 Zone Blocks)

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Ingredients:

  • 1 1/2 tsps olive oil (4.5 F)
  • 50 g onion (chopped) (0.5 C)
  • 1 clove garlic (minced)
  • 190 g lean ground turkey breast (6.5 P, 1.5 F)
  • 150 g eggplant (diced) (1 C)
  • 115 g tomato (diced) (0.5 C)
  • 150 g red bell pepper (diced) (1C)
  • 1/2 cup (86 g) cooked black bean (2 C, 1P)
  • 38 g seasoned dried bread crumbs (3 C)
  • 1/2 tsp dried basil
  • 10 g grated Parmesan (0.5 P, 2 F)

Directions:

  • Preheat oven to 355°F/180°C.
  • Preheat olive oil in a large non-stick skillet.
  • Add in chopped onion and garlic and cook until onion is softened.
  • Add in ground turkey and cook until lightly browned.
  • Add in eggplant, tomato, bell pepper, cook until heated through, stirring in between.
  • Add in black bean, bread crumbs and dried basil, mix until well combined.
  • Transfer the mixture to a lightly coated 9″ x 5″ casserole dish and cover with aluminium foil.
  • Bake in the preheated oven for 35 minutes, until the ingredients are tender.
  • Remove the foil and top with grated cheese.
  • Bake again at 390°F/200°C for 10 minutes, until cheese is lightly browned.
  • Let it stands for a few minutes before serving.



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Article source: http://www.dietplan-101.com/turkey-eggplant-casserole-zone-diet-recipe/

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A delicious and fulfilling quick lunch soup that only needs a few simple ingredients: leftover chicken, dry noodle, broth and chopped veggies.

Quick Chicken Veggies Noodle Lunch Soup (for The Zone Diet) | Dietplan-101

Yields: 1 serving (Each serving: 4 Zone Blocks)

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Ingredients:

  • 1 1/3 tsps canola oil (4 F)
  • 180 g chopped carrot (2 C)
  • 300 g chopped celery (1 C)
  • 90 g cooked chicken breast (tear into strips) (4 P)
  • 2 cups fat-free chicken broth
  • 12 g dry egg noodle (1 C)
  • salt & pepper (to taste)

Directions:

  • Preheat oil in a sauce pot.
  • Add in chopped carrot and celery, stirring constantly and cook for 2 minutes until tender.
  • When veggies are tender, add in chicken strips and heat through.
  • Add in chicken broth and bring to the boil.
  • Reduce to medium low heat, add in noodle and cook until tender, stirring occasionally.
  • When noodle is tender, off the heat and season to taste with salt and pepper.
  • Serve hot.

quick-chicken-veggies-noodle-lunch-soup-steps

Article source: http://www.dietplan-101.com/quick-chicken-veggies-noodle-lunch-soup-the-zone-diet-recipe/

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Sick of plain old boiled eggs? Why not switch to deviled eggs for a quick snack and dose of protein. Everyone I know on the Dukan Diet constantly eats boiled eggs, but after eating them day in and day out it can get pretty boring. These deviled eggs spice up this go-to snack and can be customized in lots of way to make it just to your liking.

Dukan Diet Deviled Eggs
Dukan Phases: Attack Phase, Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 24
Serving Size: 1 egg half
Nutritional Info: 37 calories, 1.7 g of fat, 1.3 g carbohydrates, 0 g dietary fiber, 3.8 g of protein

Instructions
12 large eggs
1/2 cup plain fat-free Greek yogurt
1 tablespoon Dijon mustard
1 to 2 teaspoons hot pepper sauce
1/8 teaspoon salt
1/8 teaspoon paprika
1/8 teaspoon black pepper
2 tablespoons chopped green onions

Instructions
1. Add the egg to a large sauce pan and cover with water. Bring the water to a boil and then remove the heat. Cover and let stand for about 15 minutes and remove to let cool.

2. Once the eggs have cooled, peel them. Then slice in half and remove the yolks. Keep 6 yolks and throw away the remaining yolks or save for another recipe.

3. Combine the yogurt, mustard, hot sauce, salt, paprika, pepper, and egg yolks in a bowl. Mix until well blended using a hand mixer.

4. Spoon about 1 tablespoon of the mix into each egg half and garnish with green onions or chives.

Article source: http://www.drdukanrecipes.com/deviled-eggs/

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As the cold weather continues to come in, I find myself eating more and more soup. This broccoli soup with cheddar cheese is a great and warm soup that will fill you up and works for any protein and veggie day. It tastes delicious and seems much more indulgent than it really is.

Dukan Diet Broccoli Soup
Dukan Phases: Cruise Phase, Consolidation Phase, Stabilization Phase
Servings: 8
Serving Size: 1 cup
Nutritional Info: 61.6 calories, 3.5 g of fat, 3 g carbohydrates, 1.3 g dietary fiber, 5.8 g of protein

Ingredients
2.5 pounds broccoli, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 1/2 tsp dry mustard powder
1/2 tsp Cayenne powder
1/4 tsp baking soda
4 cups chicken broth
3 oz sharp low fat cheddar, grated
1 1/2 oz parmesan, grated
Salt and pepper to taste

Instructions
1. Heat a large pot sprayed with cooking spray over medium heat add the broccoli, onion, garlic, mustard powder, cayenne, and about 1 tsp salt. Cook for about 5 minutes until the broccoli becomes fragrant.

2. Add 1 cup of chicken broth and the baking soda and bring to a simmer. Cook until the broccoli is soft and tender, about 20 minutes.

3. Add remaining broth broth and bring the soup to a simmer. Add the cheese and then blend using an immersion blender or carefully in a regular blender. Season with salt and pepper.

Article source: http://www.drdukanrecipes.com/broccoli-soup/

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Roasted Parmesan Summer Squash that’s sliced in half, drizzled with olive oil and Parmesan cheese, and bakes in the oven until it is tender and sweet, makes the perfect healthy side dish for any meal.

Summer squash is one of those vegetables I love to cook, especially this time of year when it is sweet and you can find it everywhere. It’s also so easy! Unlike winter squash there isn’t any need to peel or prep the squash. All you need to do is slice it in half, add some olive oil and Parmesan cheese, and roast it in the oven. After about 20 minites it comes out tender and full of flavor.  Plus it’s low calorie and really good for you, making it a winning combination for dinner.

This recipe was inspired by a recipe from Martha Stewart where she roasted her veggies in about a gallon of oil and so much cheese. And although this might sound tasty, it’s completely unneccessary. Using just a few tablespoons of oil and a really flavorful Parmesan cheese, you really don’t need to go crazy. The squash itself has a delicious, sweet flavor and by adding just a small amount you can enhance that flavor and still keep things light and healthy.

When making this Roasted Parmesan Summer Squash, here are things to keep in mind:

  • While I absolutely love using yellow summer squash, this would work great with zucchini and other summer squashes as well.
  • Consider adding some herbs or spices to complement your meal. This is delicious with rosemary, thyme, Italian seasoning, lemon pepper, garlic powder, or even some Cajun seasoning for something with a kick.
  • Hard cheeses tend to have less calories than soft cheeses, which is why I opted for Parmesan in this recipe. However you could defintiely substitute in any type of cheese you love – romano, pecorino, mozzarella, cheddar, goat, feta, and blue cheese would all be delicious.

Article source: https://www.slenderkitchen.com/recipe/roasted-parmesan-summer-squash

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Low Carb Eggplant Parmesan takes the classic Italian dish but lightens it up to be a lower carb version that is packed with just as much flavor and all the saucy, cheesy goodness you expcet in a good eggplant parm.

I have always loved eggplant parmesan but as I got older and found out just how many calories are in the traditional version I couldn’t believe it.  Yes, although I hate to admit it, I was one of those people who thought I was making a healthier choice since I was choosing a vegetable.  And then I learned that the eggplant is normally covered in an obscene amount of breading and deep fried. Delicious but definitely not a healthy choice.

Low Carb Eggplant Parmesan in a glass dish with parmesan cheese.

So over the years I have been making lots of lower calories versions including this simple low carb version with roasted eggplant. It still has all the flavor you would expect, and I actually find I like it even more since you can actually taste the eggplant and don’t have to worry about it becoming a soggy, oily mess. Plus the addition of an almond flour topping, adds some extra protein and crunch. It’s comfort food at its best and will satisfy every eggplant parm craving you have.

To make a really delicious Low Carb Eggplant Parmesan, there are a few important things to keep in mind:

  • The sauce: Since sauce is a big part of this dish, you want to choose a sauce with a ton of flavor. You also want a sauce that doesn’t have added sugar to keep the carbs as low as possible. This homemade sauce is a great option or you could try. For store bought sauces, I like Cucina Antica Tomato Basil and Amy’s Organic Family Marinara, both of which don’t have any added sugars.
  • You want the eggplant to stand out in the dish and not become lost in a sea of sauce. Two things I like to do to make sure the eggplant is the star of the dish is to cut in lengthwise in long strips instead of circular rounds. This gives you bigger pieces that stand out more. Secondly, if you salt the eggplant for 10-15 minutes before baking it, you can remove some of the moisture and will get a better end product that doesn’t get mushy.
  • When you are layering the eggplant, don’t be scared to have it overlap slightly. This will create a nice layer of eggplant and again help it stand out against the sauce.
  • If you want to pack in some extra protein, you can add a layer of cooked ground beef or sausage – it’s delicious!
  • Try to let the eggplant parmesan rest for at least 15 minutes before digging in. This will help the dish to set up and some of the liquid that cooked out during cooking will be reabsorbed.

Article source: https://www.slenderkitchen.com/recipe/low-carb-eggplant-parmesan

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Italian Spaghetti Squash Casserole is a delicious, low carb alternative to baked pasta dishes that’s made with tender spaghetti squash, a homemade meat sauce, and fresh mozzarella.

Spaghetti squash has been a mainstay in my diet for years now and I am happy to report I am finally beginning to get the whole family to enjoy it. In the past, I would usually make a pasta dish using spaghetti squash for me and regular pasta for everyone else. Sometimes I would sneak some spaghetti squash into their pasta to add extra veggies, but many times I would just prepare the sauce separately so I could easily make both. Italian Spaghetti Squash Casserole with Fresh Mozzarella.

Last week I had a rare night home alone and decided to make this spaghetti squash casserole since I was craving baked pasta and let’s be honest, cheese. Instead of ordering out for a calorie bomb, which was definitely a tempation as I contemplated a night of Netflix, pasta, and wine; I decided to make a healtheir version at home.

This meant I could still enjoy baked pasta, Netflix, and wine – just without the guilt. So I whipped together a quick bolognese, threw my spaghetti squash in the microwave for quick cooking, and then tossed everything together with some fresh mozzarella and baked it in the oven. Then happily sank into the couch and relished my quiet evening at home alone. It was seriously amazing. Low Carb Italian Spaghetti Squash Casserole in a skillet.

Then the next day to my surprise, when I pulled out my leftovers for lunch, everyone was interested in trying them. I think it’s because it looked so much like the baked pasta I sometimes make. They were all shocked to learn it was only spaghetti squash and even more surprised that they liked it. Luckily I had made a big batch so there was plenty to go around.

Thinking about making this Italian Spaghetti Squash Casserole? Here are some things to keep in mind:

  • Although I love the sweetness of spaghetti squash, this recipe would also work with cooked zucchini noodles. You could also throw in some cooked pasta if you wanted, but I guarantee you don’t need it.
  • Personally I love the creaminess of fresh mozzarella, but you can use any cheese you like. Regular shredded mozzarella, Parmesan, and even goat cheese would all be delicious.
  • If you can, try and buy crushed San Marzano tomatoes for this recipe. They are sweeter and less acidic than standard tomatoes and mean you will have a sweeter sauce without having to add any sugar.
  • Ground beef, turkey, chicken, sausage, or vegetarian crumbles are all options when it comes to protein for this dish. You could even use white beans for a natural, plant based protein source.
  • If you need a shortcut, you can use jarred marinara sauce for this recipe. Just look for one with no added sugar that has the most natural ingredient list as possible.

Looking for more spaghetti squash dishes? Italian Spaghetti Squash Casserole with a wooden spoon.

Here are some of the products and tools I used in creating this recipe:

  • Crushed San Marzano Tomatoes: If you can find San Marzano crusted tomatoes, I highly recommend using them as they will make a much better sauce than a traditional canned tomato since they are naturally sweeter and less acidic.

Article source: https://www.slenderkitchen.com/recipe/italian-spaghetti-squash-casserole

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TV show host, cookbook author Adam Richman is stopping by TODAY Food to share his top steak tips, techniques and recipe. He shows us how to make perfectly cooked sirloin steaks with a savory red wine sauce.

Adam’s ultimate steak tips:

1. Make sure steaks are at room temperature before cooking or you will burn the outsides while trying to bring the middle to temperature.

2. When you place your steak in the skillet, make sure you hear that sizzle otherwise your pan is too cool.

3. To test for doneness, use the hand technique. Touching different fingers to your thumb and feeling the webbing of your hand will help indicate the level of doneness. Touching your pointer to thumb is rare, middle finger to thumb is medium-rare, ring finger to thumb is medium and pinky to thumb is well done.

4. To get a great crust on your steak, use either a cast iron or stainless steel pan. When done cooking, cast iron pans can simply be drained, wiped and put away rather than washed because this ‘seasoning’ helps create a non-stick surface.

5. Reverse searing a steak (slow-cooking the meat and finishing it with a sear in an extremely hot pan) can result in a better crust a deeper flavor. Simply season your steak, let rest for 30 minutes, after which you put into a 250°F oven for roughly 1 hour. After 1 hour, sear the steak just until a crust forms on each side.

Article source: https://www.today.com/food/how-make-perfectly-seared-steaks-adam-richman-t123301?cid=public-rss_20180215

The beauty of Italian cuisine is that just a few simple ingredients can produce amazing results. In this recipe, we’ve combining soft, chewy orecchiette (“little ears” in English) with sour mermaid curry sauce for cheesy lunch or light dinner.

Serves 2

What You Need:
For the orecchiette:
1½ cups orecchiette pasta
1¼ cups water
1 tablespoon nutritional yeast
1 tablespoon maple syrup
2 teaspoon blue spirulina powder
1 tablespoon lemon juice
½ teaspoon curry powder
1 cup unsweetened non-dairy milk
1 teaspoon sea salt
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder

For the garnish:
1 tablespoon fresh rosemary
½ teaspoon thyme, fresh or dried
1 tablespoon walnuts, chopped

What You Do:

1. For the orecchiette, into a deep pot, place pasta, and cover with water. Bring to boil on medium heat for approximately 5 minutes (or until al dente). Strain and set aside.

2. Into a large bow, place all ingredients and whisk together until completely smooth.

3. Heat a large wok pan, and pour mixture into the pan. On medium heat, cook for approximately 7 minutes (or until tender).

4. Into the pan, add pasta, and toss with sauce.

5. Garnish with fresh rosemary, thyme, and walnuts, and serve warm.

Photo courtesy of Nazlı Günaydın

Article source: http://vegnews.com/web/articles/page.do?pageId=10841&catId=2

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Veggie Share on Pinterest The dish calls for delicata squash, but butternut and acorn work just. And if you have problem finding walnut oil,...

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