RESULTS. FOR WOMEN. BY WOMEN. DINNER REVAMPED! Add these 10 dinner recipes to your weekly recipe rolodex! Body Project Fitness & Lifestyle A women s boutique fitness studio Foxmoor Shopping Center 1007 Washington Boulevard Robbinsville, NJ 08691 609.336.0108 www.bodyprojectfitness.com
DINNER: END THE DAY WITH A HIGH-PROTEIN DINNER TO HELP YOUR BODY REPAIR FROM A LONG DAY & PREPARE FOR THE NEXT Select 2-3 dinner options to try each week Focus on high-protein and smart carb options Use the ingredient checklist to create your master grocery list Make notes for each option you try: i.e. did you like it, was it satisfying, easy to prepare, did you have late-day cravings, not satisfying, etc. Many lunch options can be used for dinner and vice versa Your goal at the end of the 6-Week Transformation is to have 3-4 go-to dinners that are satisfying, easy to prepare, give you sustained energy throughout the day, and curb late-day cravings Main Ingredient checklist notes Easy dinner standard: Sautéed/baked/grilled lean protein (about the size of your palm) with ½ cup brown rice or quinoa or small sweet potato with greens or veggies Italian Vegetable Stew GF, DF, V, MA Mediterranean Salmon baked in foil GF, DF with Spicy Spuds Black bean smothered sweet potato with salad or greens GF, V Wild Alaska Salmon and Avocado GF, DF Salad Warming Vegan Carrot & Ginger Soup GF, DF, V, MA Tangy Taco Salad (w/ approx. 1 cup GF, DF, MA meat serving) Turkey meatballs in spicy sauce over spaghetti squash or whole grain DF, MA spaghetti GF, DF, MA Cajun Grass-fed Beef Skillet DF, MA Curried Chicken Couscous Lean protein (chicken breast, pork loin, turkey breast, fish, etc.) Brown rice, quinoa, sweet potato Greens Veggies (steamed, roasted, sautéed lightly in EVOO, etc.) Onions Celery Carrots Eggplant Low-sodium veggie broth Fennel seeds Canned diced tomatoes 2 salmon fillets @ 4oz each Baby spinach leaves Baby new potatoes Black beans Sweet potato Tomato Plain Greek yogurt (exclude if dairy-free) 1 lb wild Alaska salmon fillets or steaks Avocado Red onion Capers Greens Carrots Fresh ginger Low sodium vegetable broth Coconut milk (canned, full-fat) Grass-fed ground beef Salsa Romaine lettuce Avocado Tomatoes Lime Bell peppers, any color Onion Garlic Tomato paste Crushed roasted tomatoes Canned chipotle en adobo and sauce Basil Spaghetti squash Lean ground grass-fed beef Salt-free Cajun or Creole seasoning, divided Celery Red bell pepper Pine nuts Dry whole grain couscous Curry powder Canned whole tomatoes Red bell peppers Green beans Zucchini Boiling potatoes Ground lean turkey Carrots Egg Spices Whole grain pasta (brand suggestion: Barilla Plus) or gluten free pasta (i.e. quinoa pasta) Jalapeno Low-sodium veggie broth No-salt-added kidney beans Frozen whole grain brown rice Tart dried cherries Skinless chicken breasts Green onions
WARMING VEGAN CARROT GINGER SOUP 2 TBSP olive oil 1 large onion, chopped 3 garlic cloves, chopped 5 cups carrots, chopped 2 TBSP peeled and grated ginger 6 cups LOW SODIUM veggie broth 3/4 cup coconut milk (canned, full-fat) Salt and pepper to taste DINNER recipes 1. In a large pot, heat the oil and sauté the onion and garlic for 3 minutes. Add the carrots and ginger and stir for 30 seconds. Add the broth and bring to a boil. Once it has reached a boil, turn down the heat and allow it to simmer for 20 minutes. 2. Turn off heat and add the coconut milk. 3. In a blender, blend your soup in batches until it's creamy and smooth. (Place a kitchen towel on top of the blender and use caution when blending in case any of the hot soup jumps out). When soup is completely blended and back in the pot, add salt and pepper to taste. MEDITERRANEAN SALMON BAKED IN FOIL 1 TBSP red wine vinegar 1 TSP fennel seeds ½ TSP oregano 1 clove garlic, minced ½ TSP salt Pepper to taste 1 TBSP olive oil ½ canned diced tomatoes, drained, juice reserved 2 salmon fillets @ 4oz each ⅔ cup packed baby spinach leaves 1. In a bowl, combine vinegar, fennel, oregano, garlic, salt, pepper and 2 TBSP juice from tomatoes. Slowly whisk in oil. Place salmon in a resealable plastic bag. Pour marinade and seal. Chill for 30 Minutes, turning to coat salmon. 2. Preheat oven to 450F. Place salmon on a large square of aluminum foil and arrange half the spinach on top of salmon. Top with remaining spinach and diced tomatoes. Fold foil and crimp edges into a rectangular packet. Repeat with other fillet. 3. Place packets on a baking sheet and bake for 20 minutes until salmon is cooked through. Serve with Spicy Spuds. Serves 2 Spicy Spuds 1 ½ cups water ½ TSP salt 8 oz baby new potatoes ½ TBSP olive oil ½ TSP dried thyme ¼ TSP minced garlic Fresh pepper to taste 1. Bring water to a boil in a small pan over high heat. Add salt and potatoes. Reduce heat to simmer and cover. Cook 20-25 minutes or until the potatoes are tender throughout. 2. Drain potatoes and transfer them to a small bowl. Drizzle with olive oil, then sprinkle with thyme, garlic, and a pinch of additional salt, pepper. Toss to coat and serve immediately. Serves 2
Cajun Grass Fed Beef Skillet Supper If your love for spicy things knows no bounds, feel free to up the amount of Cajun seasoning. Should your beef stick to the skillet along the way, add a splash of low-sodium vegetable broth and scrape up any delicious browned bits to flavor the dish. ¾ lb lean ground grass-fed beef 4 TSP salt-free Cajun or Creole seasoning, divided 1 cup chopped yellow onion 1 cup thinly sliced celery 1 red bell pepper, cored, seeded and thinly sliced) 1 jalapeno, seeded and finely chopped ½ cup low-sodium vegetable broth 1 can no-salt-added kidney beans, rinsed and drained 1 bag frozen whole grain brown rice, prepared according to package directions ¼ cup roughly chopped parsley 1. In a large skillet, cook beef with 1 1/2 teaspoons Cajun seasoning over medium-high heat until browned, about 10 minutes. Add onion, celery, pepper, jalapeño and 1 1/2 teaspoons Cajun seasoning and cook until tender, 6 to 8 minutes. 2. Add broth, stir to scrape up any browned bits and cook until thickened, 2 to 3 minutes. 3. Stir in beans and cook until heated through. Meanwhile, toss warmed rice with remaining 1 teaspoon Cajun seasoning. Stir parsley into beef and bean mixture and spoon over rice. Tangy Taco Salad Adapted from Practical Paleo by Diane Sanfilippo 1 lb. ground beef (grass fed) 1 tablespoon grapeseed or extra virgin olive oil 1 tablespoon chili powder 1 teaspoon onion powder 1 teaspoon garlic powder (or 2 fresh cloves minced) 8 cups of romaine lettuce 1 cup sliced or chopped tomatoes ½ cup chopped bell peppers, any color 1 cup of organic salsa 1 avocado, sliced or guacamole 1 lime, halved In a large skillet over medium-high heat, brown the meat, and add the spices when the meat is about halfway done. While the meat is cooking, assemble the salad as you would like with the lettuce, tomatoes, bell peppers, salsa and avocado. Top with the fully browned meat, and squeeze half a lime over each salad as a dressing. 3-4 servings
Wild Alaska Salmon and Avocado Salad This easy and quick salad is a great way to use leftover cooked salmon. Serve a spoonful atop a green salad with crisp bread or large whole grain crackers. 1 lb wild Alaska salmon fillets or steaks, poached, grilled or broiled, cooled 1 ripe avocado, peeled and cubed ½ red onion, thinly sliced 2 TBSP capers 2 TBSP freshly squeezed lemon juice 2 TBSP extra virgin olive oil 2 TBSP chopped fresh herbs, such as dill, basil, parsley, tarragon and/or chives Sea salt and ground black pepper Lemon wedges for garnish Any type of salad greens you have on hand Break cooked salmon into chunks in a bowl. Gently toss with remaining ingredients. Refrigerate at least 30 minutes to allow flavors to blend. Serve with lemon wedges. Serves 4 Black Bean Smothered Sweet Potato 2 medium sweet potatoes 1 15-ounce can black beans, rinsed 1 medium tomato, diced 2 TSP extra-virgin olive oil 1/2 TSP ground cumin 1/2 TSP ground coriander 1/4 TSP salt 2 TBSP Greek yogurt 2 TBSP chopped fresh cilantro or parsley 1. Prick sweet potatoes with a fork in several places. Microwave on high until tender all the way to the center, 7-10 minutes. (Alternatively, place in a baking dish and bake at 425F until tender all the way to the center, about 1 hour.) 2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl, microwave on high until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.) 3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of Greek Yogurt and a sprinkle of cilantro.
Italian Vegetable Stew (Ciambotta) Stew can be made up to 1 week ahead and chilled (covered once cool). ⅓ cup olive oil 2 medium onions, chopped 2 celery ribs, halved lengthwise and cut into 1/4-inch-thick slices 3 carrots, halved lengthwise and cut into 1/4-inch-thick slices 4 garlic cloves, finely chopped 1 ¼ pounds eggplant, cut into 1-inch pieces ½ cup low sodium veggie broth 1 (28-ounces) can whole tomatoes in juice, drained, juice reserved and tomatoes chopped, 2 red bell peppers, cut into 3/4-inch pieces ¾ pound green beans, trimmed and cut into 2-inch pieces 1¼ pounds zucchini, halved lengthwise and cut into 1/4-inch-thick slices ¾ pound boiling potatoes (about 2 medium), peeled and cut into 1-inch pieces 1. Heat oil in a 7-to 8-quart heavy pot over medium-high heat until it shimmers. Add onions, celery, carrots, and garlic and cook, stirring occasionally, until pale golden, about 10 minutes. Add eggplant and water and cook, covered, stirring occasionally, until eggplant is slightly softened, about 10 minutes. 2. Stir in tomatoes with juice and bell peppers, then reduce heat to low and cook, uncovered, stirring occasionally, 15 minutes. 3. Meanwhile, cook green beans in a 3- to 4-quart saucepan of well-salted boiling water until crisp-tender, about 5 minutes. Transfer with a slotted spoon to a large bowl. 4. Add zucchini to boiling water and cook until crisp-tender, about 5 minutes. Transfer with slotted spoon to bowl with green beans. Add potatoes to boiling water and cook until just tender, about 10 minutes. Drain and add to beans and zucchini. 4. Add boiled vegetables to stew and simmer, stirring, until all vegetables are very soft, about 15 minutes. Season with 1 1/2 teaspoons salt and 1/2 teaspoon pepper. Serves 6-8 Curried Chicken Couscous (Quick prep dinner) 1 TBSP pine nuts 2 TSP olive oil ½ cup chopped onion ¾ cup low sodium chicken broth ½ cup dry whole grain couscous ½ TSP sea salt ½ TSP curry powder 1 pinch cinnamon ¼ cup tart dried cherries, chopped 1 cooked skinless chicken breasts 2 green onions, thinly sliced 1. Toast pine nuts in a 400F oven for 2 minutes set aside and allow to cool. 2. Heat olive oil in medium saucepan over medium low heat. Add onion and sauté for 2 minutes. Add broth to saucepan and bring to a boil. Remove from heat. 3. Add couscous, salt, curry powder, cinnamon, and cherries. Stir well. Cover and steam for 10 minutes. 4. While couscous mixture is steaming, heat chicken quickly until warmed. Fluff cooked couscous with a fork. Add chicken, scallions, and toasted pine nuts, toss well. Serves 1
Turkey Meatballs with Quick and Spicy Sauce (serves 6) Sauce: 1 TBSP extra virgin olive oil 1 medium onion, chopped 4 cloves garlic, minced 3 TBSP tomato paste 1 - (28-ounce) can crushed roasted tomatoes, liquid included (try Muir Glen-brand fire roasted) 1TSP finely minced canned chipotle en adobo and sauce, or more to taste 2 TSP chopped oregano leaves 1 sprig fresh rosemary Salt 1/4 cup torn fresh basil leaves Meatballs: Cooking spray 1 pound ground turkey meat 1 slice fresh whole-grain bread, crusts removed, pulsed into crumbs 1/4 cup grated Parmesan, plus more for serving 1/2 cup finely grated carrot 1/2 cup finely chopped onion 2 large cloves garlic, minced 2 TBSP minced fresh parsley leaves, plus more for garnish 2 TSP minced fresh thyme leaves 1 egg, lightly beaten 1/2 TSP salt Freshly ground black pepper 1 box (16 ounces) whole-grain spaghetti (brand suggestion: Barilla Plus) Sauce: 1. In a 4-quart saucepan heat the oil over medium heat. Sauté the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. 2. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. 3. Season with salt and pepper, to taste. While sauce is cooking, make meatballs. Meatballs: 1. Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through. 2. Meanwhile, remove rosemary sprig from sauce and add fresh basil to the sauce. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. 3. Add the sauce and meatballs to spaghetti squash or pasta, toss and heat through over medium heat. Spaghetti squash prep: Cut in half and drizzle with olive oil and place face down on a lined baking sheet in a preheated oven of 375F for 30-45 minutes or until fork tender.