10 Best Abs Diet Recipes
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| Abs DIet Recipes |
10 Best Abs DIet Recipes
Add lean protein to pasta to reduce the high-glycemic load of noodles. When researchers in Britain added tuna to a pasta dish, they found that the meal's glycemic index was cut in half. The protein in the tuna slows the absorption of sugar into the bloodstream, moderating the typical blood sugar spike that can signal the body to store fat.ABS DIET HALL OF FAME
THREE AMIGOS CHILI
(Number of foods: 1)1 TABLESPOON EXTRA-VIRGIN OLIVE OIL
1 SMALL ONION, DICED
1 POUND GROUND TURKEY BREAST
1 CAN (14.5 OUNCES) DICED TOMATOES WITH JALAPEÑOS
1 CAN (10.5 OUNCES) CHICKPEAS, RINSED AND DRAINED
1 CAN (10.5 OUNCES) BLACK BEANS, RINSED AND DRAINED 1 CAN (10.5 OUNCES) KIDNEY BEANS, RINSED AND DRAINED
1 CAN (14 OUNCES) LOW-SODIUM CHICKEN BROTH
½ TEASPOON SALT
½ TEASPOON GROUND CUMIN
1/8 TEASPOON GROUND CINNAMON
HOT SAUCE
Heat the oil in a large saucepan over medium-low heat. Add the onion and cook until soft, about 3 to 5 minutes. Add the turkey and cook, breaking up the pieces with a wooden spoon, until browned, about 5 minutes. Add the tomatoes with juice, beans, broth, and spices. Stir and bring to a boil, then reduce the heat and simmer for 20 minutes. Serve with hot sauce.
Makes 6 servings.
Per serving:
293 calories, 31 g protein, 32 g carbohydrates, 5 g fat (0 g saturated), 788 mg sodium, 11 g fiber/.
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Abs Diet Dinners Recipes |
TUNA WITH WASABI
The more wasabi you use, the clearer your sinuses will feel.
(Number of Powerfoods: 2)
2 TABLESPOONS REDUCED-SODIUM SOY SAUCE
2 TABLESPOONS RICE VINEGAR
1 TABLESPOON SUGAR
½ TEASPOON TOASTED SESAME OIL
½ TEASPOON GROUND GINGER
1½ POUNDS TUNA STEAKS
¼ CUP REDUCED-FAT SOUR CREAM
½ TEASPOON WASABI PASTE
1. Mix the soy sauce, vinegar, sugar, oil, and ginger in a glass baking dish. Add the tuna steaks, turning to coat. Cover and allow to marinate in the refrigerator for 30 minutes, turning twice. Mix the sour cream and wasabi in a small bowl.
2. Coat a grill pan with cooking spray. Remove the tuna from the dish and discard the marinade. Place the steaks on the hot grill pan. Cook for 6 minutes, turning once, for medium-rare. Serve with the wasabi sauce.
Makes 6 servings.
Per serving:
194 calories, 27 g protein, 4 g carbohydrates, 7 g fat (2 g saturated), 227 mg sodium, 0 g fiber .
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| Abs Diet Dinners Recipes |
SON-OF-A-GUN STEW
(JAMBALAYA)
(Number of Powerfoods: 3)
½ POUND ANDOUILLE-STYLE SPICY CHICKEN SAUSAGE
1 PACKAGE (16 OUNCES) FROZEN PEPPER STIR-FRY MIX (YELLOW, GREEN, AND RED BELL PEPPERS WITH ONION)
2 STALKS CELERY, CHOPPED
1 CAN (14.5 OUNCES) DICED TOMATOES WITH JALAPEÑOS
1 POUND BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO
1-INCH CUBES
2 CUPS WATER
1 PACKAGE (8 OUNCES) ZATARAIN'S NEW
ORLEANS STYLE JAMBALAYA RICE MIX
1 POUND FROZEN PEELED AND COOKED SHRIMP, THAWED
1. Halve the sausage lengthwise and cut into ½ inch slices. Place in a large slow cooker and stir in the peppers, celery, tomatoes with juice, chicken, water, and the spice packet from the rice mix. Cover and cook on low for 6 hours.
2. Stir in the rest of the rice mix, cover, and cook on high for 35 minutes. Stir in the shrimp and cook for 5 minutes.
Makes 6 servings.
Per serving:
360 calories, 42 g protein, 36 g carbohydrates, 4.5 g fat (1.5 g saturated), 1,190 mg sodium, 3 g fiber.
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| Abs DIet Recipes |
ABS DIET HALL OF FAME
“I KNOW IT WAS YOU, ALFREDO”
(Number of Powerfoods: 4)
4 OUNCES WHOLE WHEAT SPAGHETTI
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
1 CLOVE GARLIC, MINCED
¼ CUP PART-SKIM RICOTTA CHEESE
½ CUP
1 PERCENT MILK
1 CUP DRAINED CANNED SALMON SALT AND PEPPER
2 TABLESPOONS SHREDDED PART-SKIM MOZZARELLA CHEESE
1. Cook the spaghetti according to the package directions. Drain and return to the pot.
2. Heat the oil and garlic in a large skillet over medium-low heat for 1 minute. Add the ricotta and milk and stir to combine. Add the salmon and simmer for 5 minutes. Thin with additional milk if needed. Pour over the spaghetti and season with salt and pepper. Sprinkle with the cheese.
Makes 2 servings.
Per serving:
311 calories, 27 g protein, 20 g carbohydrates, 14 g fat (6 g saturated), 543 mg sodium, 3 g fiber.
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| Abs Diet Recipes |
BLUEBERRY-MANGO MAHI MAHI
Serve with roasted red potatoes and steamed broccoli.
(Number of Powerfoods: 5)
1/3 CUP BLUEBERRIES
1/3 CUP DICED MANGO
2 TABLESPOONS MINCED RED ONION
1 TABLESPOON MINCED CILANTRO
1 TABLESPOON LIME JUICE
½ TEASPOON MINCED JALAPEÑO PEPPER
2 TEASPOONS SUGAR SALT AND PEPPER
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
4 MAHI MAHI, RED SNAPPER, SEA BASS, OR HALIBUT FILLETS (4 OUNCES EACH)
1. Mix the blueberries, mango, onion, cilantro, lime juice, jalapeño, sugar, and ¼ teaspoon salt in a bowl. Don't worry about crushing the blueberries; you want to release the juice. Set aside.
2. Heat the oil in a grill pan or skillet over medium-high heat. Season the fish with salt and pepper and place, skin side down, in the pan. Cook for 4 to 5 minutes, until the skin is lightly charred and crispy. Turn and sear for another 2 to 3 minutes or until cooked through. Avoid overcooking; the fish should flake easily with a gentle touch of a fork.
3. Top each piece of fish with the blueberry mixture.
Makes 4 servings.
Per serving:
160 calories, 27 g protein, 7 g carbohydrates, 2 g fat (0 g saturated), 280 mg sodium, 1 g fiber
FOOD FACT People who eat fish at least once a week can reduce their risk of macular degeneration—the leading cause of adult blindness—by 50 percent. The key, researchers say, may be in the omega-3 fatty acids, which may reduce inflammation in the retina.
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| Abs Diet Recipes |
A THINNER MEXICAN DINNER
(Number of Powerfoods: 6)
FOR THE MEAT:
3/4 POUND LEAN GROUND BEEF (90 PERCENT LEAN OR HIGHER)
2 CLOVES GARLIC, MINCED
1 CAN (15.5 OUNCES) BLACK BEANS, RINSED AND DRAINED 1 TABLESPOON CHILI POWDER
¼ TEASPOON CAYENNE
1/3 CUP WATER FOR THE DRESSING:
4 MEDIUM TOMATOES, DICED
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
2 TABLESPOONS LIME JUICE
½ TEASPOON SALT
¼ TEASPOON BLACK PEPPER FOR THE SALAD:
2 ROMAINE LETTUCE HEARTS, CHOPPED
½ CUP SHREDDED REDUCED-FAT CHEDDAR CHEESE
2 OUNCES BAKED CORN TORTILLA CHIPS (ABOUT 32 CHIPS)
1. Heat a large skillet over medium-high heat. Add the beef and cook, breaking up the pieces with a wooden spoon, until no longer pink. Add the garlic and beans and cook for 2 minutes more. Add the chili powder, cayenne, and water and stir until well-combined and some, but not all, of the liquid has been absorbed. Remove from the heat and allow the mixture to cool slightly.
2. Mix the dressing ingredients in a bowl.
3. Divide the lettuce among dinner plates, top with the beef mixture, and sprinkle with the cheese. Spoon the dressing over each salad and crush tortilla chips on top.
Makes 4 servings.
Per serving:
440 calories, 32 g protein, 43 g carbohydrates, 19 g fat (6 g saturated), 870 mg sodium, 11 g fiber.
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| Abs Diet Recipes |
CHILI MAC, WITH JACK
(Number of Powerfoods: 7)
1 POUND GROUND TURKEY
½ TEASPOON GARLIC POWDER
1 CAN (15 OUNCES) PINTO BEANS, RINSED AND DRAINED
2 CANS (14 OUNCES) DICED TOMATOES WITH CHILES
1 CUP WHOLE WHEAT ELBOW MACARONI
1 TABLESPOON TACO SEASONING
½ CUP SHREDDED REDUCED-FAT CHEDDAR CHEESE
½ CUP SHREDDED MONTEREY JACK CHEESE
1. Cook the turkey and garlic powder in a large skillet over medium heat, breaking up the turkey with a wooden spoon so it cooks evenly. When the turkey is no longer pink, add the beans, tomatoes with juice, macaroni, and taco seasoning. Bring to a boil.
2. Reduce the heat to low, cover and simmer for 25 minutes, stirring occasionally. During the last minute of cooking, sprinkle on the cheeses and mix so they melt into the dish.
Makes 4 servings.
Per serving:
430 calories, 35 g protein, 40 g carbohydrates, 16 g fat (6 g saturated), 1,830 mg sodium, 9 g fiber.
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| Diet Recipes |
PROTEIN POWER BAKED ZITI
This recipe turns a carb bomb into a muscle-building feast that keeps blood sugar balanced.
(Number of Powerfoods: 8)
½ POUND WHOLE WHEAT ZITI
½ POUND BONELESS, SKINLESS CHICKEN BREASTS
1 LARGE ONION, CHOPPED
¼ CUP SUN-DRIED TOMATOES, CHOPPED
2 CLOVES GARLIC, MINCED
2 TABLESPOONS BALSAMIC VINEGAR
1 CAN (28 OUNCES) TOMATOES IN A THICK PUREE
2 TEASPOONS ITALIAN SEASONING
1 CUP SHREDDED REDUCED-FAT MOZZARELLA CHEESE
1. Coat a 2½-quart baking dish with cooking spray. Preheat the oven to 350°F.
2. Cook the ziti according to the package directions. Place in a large bowl.
3. Heat a skillet coated with cooking spray over medium heat. Add the chicken, and cook for 5 minutes or until browned on all sides. Place the cooked chicken in a bowl.
4. Spray the skillet again and cook the onion and sun-dried tomatoes for 5 minutes until soft. During the last minute, add in the garlic. Add the vinegar and cook for 3 minutes, stirring to loosen any bits that may be sticking to the pan. Stir in the canned tomatoes (including puree), Italian seasoning, and chicken. Simmer for 15 minutes. Add to the bowl with the ziti and toss.
5. Place half of the ziti mixture in the baking dish and top with ½ cup cheese. Add the remaining ziti, top with the remaining cheese, and bake for 25 minutes.
Makes 4 servings.
Per serving:
370 calories, 30 g protein, 52 g carbohydrates, 6 g fat (3 g saturated), 541 mg sodium, 7 g fiber.
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| Diet Recipes |
STIR-IT-UP CHICKEN AND SNOW PEAS
(Number of Powerfoods: 9)
2 TEASPOONS PEANUT OIL
¼ TEASPOON RED-PEPPER FLAKES
3 THIN-CUT BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO BITE-SIZE PIECES OR STRIPS
1/3 CUP FROZEN SNOW PEAS
1/3 CUP ASPARAGUS TIPS
1/3 CUP THINLY SLICED CARROT
¼ MEDIUM ONION, CUT INTO BITE-SIZE PIECES OR STRIPS 2 TABLESPOONS SLICED ALMONDS
2 TEASPOONS REDUCED-SODIUM SOY SAUCE COOKED BROWN RICE
Heat the oil and pepper flakes in a large skillet over medium-high heat. Add the chicken and cook for 2 to 3 minutes, stirring frequently. Add the remaining ingredients, except rice, and cook for another 2 to 3 minutes, stirring often. Serve over the rice.
Makes 2 servings.
Per serving:
428 calories, 48 g protein, 20 g carbohydrates, 18 g fat (3 g saturated), 505 mg sodium, 7 g fiber.
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| Diet Recipes |
BAKED PISTACHIO CHICKEN
Serve with sauteed Swiss chard and cooked brown rice.
(Number of Powerfoods:( 10)
1 TABLESPOON DIJON MUSTARD
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
2 TABLESPOONS HONEY SALT AND PEPPER
1 CUP CHOPPED PISTACHIOS
½ CUP WHOLE GRAIN BREAD CRUMBS
2 BONELESS, SKINLESS CHICKEN BREAST HALVES
1. Preheat the oven to 50 0°F. Coat a baking sheet with cooking spray.
2. Mix the mustard, oil, and honey in a shallow bowl; season with salt and pepper. Mix the pistachio s and bread crumbs on a plate.
3. Place the chicken breasts between 2 sheets of wax paper and pound with a meat mallet to ½-inch thick. Dip the chicken in the mustard mixture to coat and then in the crumbs. Place the chicken on the baking sheet.
4. Put the baking sheet in the preheated oven. Turn the heat down to 375°F. Bake for about 20 minutes, until the chicken is no longer pink when tested with a knife.
Makes 4 servings.
Per serving (for chicken):
380 calories, 22 g protein, 25 g carbohydrates, 23 g fat (3 g saturated), 135 mg sodium, 4 g fiber.
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| Diet Recipes |
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