Real Results Fitness/personal training in Las Vegas

Real Results Dinner Recipes

More to Come so check back regularly!!!  If you have suggestions please email me the name of the recipe and the directions…thx! (paul@realresultsfitness.com)

Chicken en Papillote

• 4 boneless, skinless chicken breast halves (about 1 pound)
• Pinch salt
• Pinch freshly ground black pepper
• 2 scallions, chopped
• 1 medium carrot, sliced diagonally
• 1 small zucchini, cut lengthwise in half, then crosswise into 1/2″ pieces
• 1 teaspoon dried tarragon
• 1/2 teaspoon grated orange zest

1. Heat oven to 400 degrees F (425 if foil is used). Cut four 2-foot lengths of parchment paper or foil.
2. Fold each in half to make a 1-foot square.
3. Sprinkle the chicken breasts with salt and pepper.
4. Place a breast slightly below the middle of each square of paper.
5. In a small bowl, combine the scallions, carrot, zucchini, tarragon, and orange zest.
6. Spoon 1/4 of the vegetable mixture over each chicken breast.
7. Fold the parchment or foil over the chicken and crimp the edges together tightly.
8. Bake for 20 minutes on a baking sheet.
9. To serve, cut an X in the top of each packet with scissors and tear to open.

Serves 4

NUTRITION AT A GLANCE

Per serving: 144 calories, 27 g protein, 4 g carbohydrates, 2 g fat, 0 g saturated fats, 86 mg sodium, 65 mg cholesterol, 1 g fiber

Balsamic Chicken

• 6 boneless, skinless chicken breast halves
• 1 1/2 teaspoons fresh rosemary leaves, minced, or 1/2 teaspoon dried
• 2 cloves garlic, minced
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon salt
• 2 tablespoons extra-virgin olive oil
• 4-6 tablespoons white wine (optional)
• 1/4 cup balsamic vinegar

1. Rinse the chicken and pat dry.
2. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well.
3. Place the chicken in a large bowl.
4. Drizzle with the oil, and rub with the spice mixture.
5. Cover and refrigerate overnight.
6. Preheat the oven to 450 degrees F.
7. Spray a heavy roasting pan or iron skillet with cooking spray.
8. Place the chicken in the pan and bake for 10 minutes.
9. Turn the chicken over.
10. If the drippings begin to stick to the pan, stir in 3-4 tablespoons water or white wine (if using).
11. Bake about 10 minutes or until thermometer inserted in the thickest portion registers 160 degrees F and the juices run clear.
12. If the pan is dry, stir in another 1-2 tablespoons of water or white wine to loosen the drippings.
13. Drizzle the vinegar over the chicken in the pan.
14. Transfer the chicken to plates.  Stir the liquid in the pan and drizzle over the chicken.

Serves 6

NUTRITION AT A GLANCE

Per serving: 183 calories, 26 g protein, 4 g carbohydrates, 6 g fat, 1 g saturated fats, 270 mg sodium, 65 mg cholesterol, 0 g fiber

Gingered Chicken Breast

• 1 tablespoon fresh lemon juice
• 1 1/2 teaspoons grated fresh ginger
• 1/2 teaspoon freshly ground black pepper
• 2 cloves garlic
• 4 boneless, skinless chicken breast halves

1. Combine the lemon juice, ginger, pepper, and garlic in a small bowl.
2. Place the chicken breasts in a deep bowl.
3. Pour the ginger mixture over the breasts, turning once to coat both sides.
4. Cover, and refrigerate for 30 minutes to 2 hours.
5. Spray a large nonstick skillet with cooking spray.
6. Heat the skillet on medium-high until hot.  Add the chicken.  Cook, turning once, until tender, about 8 minutes.

Serves 4

NUTRITION AT A GLANCE

Per serving: 129 calories, 26 g protein, 1 g carbohydrates, 1 g fat, 0 g saturated fats, 75 mg sodium, 65 mg cholesterol, 0 g fiber

Savory Chicken Saute

• 2 tablespoons extra-virgin olive oil
• 4 boneless, skinless chicken breast halves
• 1 large onion, sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary leaves, chopped
• 1/2 cup fat-free chicken broth
• Pinch salt
• Pinch freshly ground black pepper

1. Heat the oil in a large skillet over medium heat.
2. Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion.
3. Cover and cook for 3 minutes longer, stirring occasionally.
4. Add the garlic, rosemary, and broth.  Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally.
5. Season with salt and pepper.

Serves 4

NUTRITION AT A GLANCE

Per serving: 217 calories, 28 g protein, 6 g carbohydrates, 8 g fat, 1 g saturated fats, 95 mg sodium, 65 mg cholesterol, 1 g fiber

Florentine-Style T-Bone

• 3 1/2 pounds prime T-bone steak
• 1/3 cup minced fresh garlic
• 1 cup chopped parsley
• 1 cup chopped basil
• Salt
• Freshly ground black pepper
• 1 cup extra-virgin olive oil
• Pinch salt
• Pinch freshly ground black pepper

1. Season the steak with the garlic, parsley, and basil.
2. Add salt and pepper to taste.  Drizzle the steak with the olive oil and marinate for 24 hours.
3. When ready to cook, heat the grill and cook the steak for 1 hour over medium heat, turning every 10 minutes.
4. While grilling, preheat the oven to 400 degrees F.
5. When the meat is ready, remove it from the grill and let it stand for 20 minutes.
6. Roast the meat in the oven for 10-to-30 minutes, depending on how you like it.
7. One hour on the rill and 10 minutes in the oven yields a medium-rare meat.
8. A meat thermometer should register 145 degrees F for medium-rare.
9. Slice the steak and drizzle it with some of the olive oil marinade (now at room temperature).

Serves 4

• From the Menu of TUSCAN STEAK
• 431 Washington Avenue, Miami Beach
• CHEF: Michael Wagner

NUTRITION AT A GLANCE

Per serving: 885 calories, 59 g protein, 5 g carbohydrates, 68 g fat, 13 g saturated fats, 170 mg sodium, 105 mg cholesterol, 1 g fiber

Marinated Flank Steak

• 1 small red onion, quartered
• 1/2 cup balsamic vinegar
• 1/4 cup capers, drained
• 2 tablespoons chopped fresh oregano
• 3 cloves garlic, minced
• 1 1/2 pounds flank steak
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper

1. Sliver one-quarter of the onion and set aside.
2. Chop the rst of the onion.
3. Mix it in a bowl with the vinegar, capers, oregano, and garlic.
4. Combine 1/4 of this mixture with the slivered onions and set aside.
5. Sprinkle both sides of the steak with the salt and pepper; prick well with a fork.
6. In a large zip-top food storage bag, combine the steak with the remaining onion mixture.
7. Marinate for 1 hour or overnight.
8. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is 4″ from the heat source.
9. Remove the meat from the marinade, and place on the grill over direct heat or on an over rack set in the broiler pan.
10. Discard the marinade.
11. Grill or broil for 4-5 minutes per side for medium-rare.
12. Let stand for 5 minutes before slicing.
13. Place the meat on a platter and pour the reserved onion mixture over the steak.

Serves 6

NUTRITION AT A GLANCE

Per serving: 176 calories, 19 g protein, 3 g carbohydrates, 9 g fat, 4 g saturated fats, 230 mg sodium, 50 mg cholesterol, 1 g fiber

Broiled Flank Steak

• 1 flank steak ( 1 1/2 pounds)
• 1/2 cup tomato juice
• 1/4 cup Worcestershire sauce
• 1 small onion, finely chopped (1/4 cup)
• 1 tablespoon fresh lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon freshly ground black pepper
• 1/8 teaspoon Sea salt

1. Place the steak in a 13″ x 9″ glass baking dish.
2. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt.
3. Pour the mixture over the steak.
4. Cover and refrigerate for 2 hours, turning once.
5. Place the steak on the broiler rack and brush with the marinate.
6. Broil 3″ from the heat for 5 minutes.
7. Turn, brush with the marinade, and broil for 3 minutes or until a thermometer inserted in the center registers 145 degrees F (for medium-rare).
8. To serve, cut diagonally across the grain into thin slices.

Serves 4

NUTRITION AT A GLANCE

Per serving: 265 calories, 29 g protein, 6 g carbohydrates, 13 g fat, 6 g saturated fats, 440 mg sodium, 70 mg cholesterol, 0 g fiber

Marinated London Broil

• 2 tablespoons extra-virgin olive oil
• 1/2 cup dry red wine
• 3 cloves garlic, minced
• 3 tablespoons minced fresh parsley
• 1 tablespoon chopped fresh oregano
• 1 bay leaf
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 pounds sirloin, top round, or eye round London broil

1. In a small mixing bowl, whisk together the oil, wine, garlic, parsley, oregano, bay leaf, and pepper.
2. Place the steak in a deep bowl and pour on the marinade.
3. Turn once to coat both sides, cover, and refrigerate for at least 4 hours, preferably overnight.
4. When ready to serve, preheat the broiler or prepare a charcoal grill.
5. Discard the marinade and bay leaf.
6. Broil the meat for about 5 minutes on each side or until a thermometer inserted in the center registers 145 degrees F (for medium-rare).
7. Cut the meat into thin, diagonal slices across the grain.
8. Serve warm or cold.

Serves 8

NUTRITION AT A GLANCE

Per serving: 171 calories, 17 g protein, 1g carbohydrates, 10 g fat, 3 g saturated fats, 50 mg sodium, 40 mg cholesterol, 0 g fiber

Grilled Steak with Grilled Tomato Relish

• 2 sirloin steaks ( 6 ounces each)
• 2 medium pear-shaped tomatoes, halved lengthwise
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 1 clove garlic, minced or pressed
• 1/4 cup chopped fresh basil or 2 tablespoons dry basil
• Pinch salt
• Pinch freshly ground black pepper
• Basil sprigs (optional)

1. Place the steak on a lightly greased grill 4″-6″ above a solid bed of medium-hot coals.
2. Cook, turning as needed, until evenly browned on the outside and a thermometer inserted in the center registers 145 degrees F (for medium-rare).
3. Cut to test for doneness (about 15 minutes).
4. Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tablespoon of the oil.
5. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 more minutes).
6. While the tomatoes are grilling, combine the remaining 1 tablespoon of oil, the onion, and garlic in a medium frying pan with a heatproof handle.
7. Set the pan over the coals (or set on the stove over medium-high heat).
8. Cook, stirring often, until the onion is limp and golden (about 10 minutes).
9. Stir in the basil.
10. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove).
11. When the steak is done, place it on a board with a well )or on a platter).
12. Spoon the tomato relish alongside the steak.  Season with the salt and pepper and garnish with basil sprigs, if using.
13. To serve, cut the meat into thin slices, combine the accumulated meat juices with the tomato relish, if desired.

Serves 2

NUTRITION AT A GLANCE

Per serving: 366 calories, 31 g protein, 11 g carbohydrates, 22g fat, 5 g saturated fats, 70 mg sodium, 85 mg cholesterol, 3 g fiber

Cracked Pepper Steak

• 1 tablespoon cracked black pepper
• 1/2 teaspoon dried rosemary
• 2 beef tenderloins, 1″ thick (4-6 ounces each)
• 1 tablespoon Smart Beat spread
• 1 tablespoon extra-virgin olive oil
• 1/4 cup brandy or dry red wine

1. Combine the pepper and the rosemary in a large bowl.
2. Coat both sides of the steak with the mixture.
3. Heat the Smart Beat and oil in a skillet until hot.
4. Add the steaks and cook over medium to medium-high heat for 5-7 minutes or until a thermometer inserted in the center registers 160 degrees F (for medium).
5. Remove the steaks from the skillet and cover to keep them warm.
6. Add the brandy to the skillet and ring to a boil over high heat, scraping particles from the bottom of the skillet.
7. Boil for about 1 minute or until the liquid is reduced by half.
8. Spoon the sauce over the steaks.

Serves 2

NUTRITION AT A GLANCE

Per serving: 322 calories, 24 g protein, 3 g carbohydrates, 21 g fat, 6 g saturated fats, 55 mg sodium, 70 mg cholesterol, 1 g fiber

Poached Salmon with Cucumber-Dill Sauce (Cheat Meal)

SALMON

• 1 cups Chablis or other dry white wine
• 2 cups water
• 1/2 teaspoon chicken-flavored bouillon
• granules
• 6 peppercorns
• 4 sprigs fresh dillweed
• 2 bay leaves
• 1 rib celery, chopped
• 1 small lemon, sliced
• 6 salmon fillets, 1/2″ thick (4 ounces each)

CUCUMBER-DILL SAUCE

• 1/3 cup peeled, seeded, finely
• chopped cucumber
• 1/3 cup fat-free sour cream
• 1/3 cup fat-free plain yogurt
• 2 teaspoons chopped fresh
• Dillweed
• 1 teaspoon Dijon mustard
• Fresh dillweed sprigs (optional)

To make the salmon:

• Combine the wine, water, bouillon, peppercorns, dillweed, bay leaves, celery, and lemon in a skillet.
• Bring to a boil; cover, reduce heat, and simmer for 10 minutes.
• Add the salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily.
• Transfer the salmon to a platter, using a slotted spoon.
• Cover, and chill thoroughly discard the liquid mixture remaining in the skillet.

To make the cucumber-dill sauce:

• In a medium bowl, mix together the cucumber, sour cream, yogurt, dillweed, and mustard.
• To serve, place the fillets on individual serving plates.
• Spoon the sauce evenly over the fillets.
• Garnish with fresh dillweed sprigs, if using.

Serves 6

NUTRITION AT A GLANCE

Per serving: 260 calories, 24 g protein, 5 g carbohydrates, 13 g fat, 3 g saturated fats, 150 mg sodium, 70 mg cholesterol, 0 g fiber

Grilled Salmon with Rosemary

• 1 pound salmon
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• 1/4 teaspoon salt
• Pinch freshly ground black pepper
• 2 cloves garlic, minced
• 2 teaspoons fresh rosemary leaves, chopped, or 1 teaspoon dried, crushed
• Fresh rosemary sprigs (optional)
• Capers (optional)

1. Cut the fist into 4 equal-size portions.
2. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl.
3. Brush the mixture onto the fish.
4. To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray.
5. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2″ of thickness).
6. If the fish is more than 1″ thick, gently turn it halfway through grilling.
7. To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it.
8. Broil 4″ from the heat for 4-6 minutes per 1/2″ of thickness.  If the fish is more than 1″ thick, gently turn it halfway through broiling.
9. To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.

Serves 4

NUTRITION AT A GLANCE

Per serving: 231 calories, 23 g protein, 1 g carbohydrates, 15 g fat, 3 g saturated fats, 213 mg sodium, 67 mg cholesterol, 0 g fiber

Orange Roughy in Scallion and Ginger Sauce

• 1/3 cup dry sherry or vermouth
• 3 tablespoons low-sodium soy sauce
• 2 teaspoons sesame oil
• 1/4 cup finely chopped green onion
• 1 teaspoon freshly grated ginger
• 1 teaspoon finely chopped garlic
• 2 orange roughy fillets (1 pound)

1. Preheat the oven to 400 degrees F.
2. Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.
3. Place the fish fillets in an ovenproof casserole dish.
4. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.

Cod, sole, or flounder may be substituted for the orange roughy.

Serves 2

NUTRITION AT A GLANCE

Per serving: 242 calories, 35 g protein, 3 g carbohydrates, 6 g fat,1 g saturated fats, 1154 mg sodium, 45 mg cholesterol, 1 g fiber

Fish Kabobs

• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 1 tablespoon Dijon mustard
• 1 pound fresh halibut, scrod, swordfish, salmon, or tuna steak, cut 1″ thick
• 1/2 large red onion, cut lengthwise into quarters
• 1/2 green bell pepper, cored, seeded, and cut into 4 wedges
• 1/2 red bell pepper, cored, seeded, and cut into 4 wedges
• 4 cheery tomatoes, stemmed

1. Combine the oil, juice, and mustard in an 8″ x 8″ glass baking dish.
2. Stir to blend.
3. Cut the fish into sixteen 1″ cubes.
4. Add in one layer to the marinade.
5. Cover and marinate in the refrigerator for 5-10 minutes.
6. Turn the fish cubes to coat evenly and chill 5 minutes longer.
7. Preheat the broiler.
8. Drain the fish cubes, reserving the marinade.  Separate the onion layers slightly.
9. Thread the fish and vegetables onto for skewers, alternating fish cubes with onions, peppers, and tomatoes.
10. Brush the kabobs lightly with the reserved marinade.
11. Place the skewers on a broiler pan and broil 4″ from the heat source, about 3 minutes.
12. Turn the kabobs and brush again with the marinade.
13. Broil 3-4 minutes longer or until the fish is no longer translucent and the vegetables are tender-crisp.
14. Serve immediately.

Serves 4

NUTRITION AT A GLANCE

Per serving: 216 calories, 25 g protein, 6 g carbohydrates, 10 g fat, 1 g saturated fats, 158 mg sodium, 736 mg cholesterol, 1 g fiber

Armand Salad

• 1 or 2 small cloves garlic
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon mayonnaise
• 1/4-1/2 cup fresh lemon juice
• 1 teaspoon red wine vinegar (optional)
• 1/4 cup + 2 tablespoons olive oil
• 1 head romaine lettuce, outer leaves removed, washed, dried, torn into bite-size
• pieces, and chilled
• 1 small head iceberg lettuce, outer leaves removed, washed, dried, torn into
• bite-sized pieces, and chilled
• 1/2 cup chopped fresh parsley
• 1/2 sweet white onion, sliced thin
• 1/2 cup freshly grated Parmesan cheese, plus more for sprinkling on top
• Green bell pepper, thinly sliced for garnish (optional)

To make the dressing:

1. In a large salad bowl mash the garlic, salt, and pepper to a paste.
2. Add the mayonnaise, continuing to mash until smooth.
3. Then mix in the lemon juice and the vinegar, if using.
4. Gradually whisk in the olive oil.
5. Add the romaine and iceberg lettuce, parsley, onion, and the 1/2 cup of Parmesan.
6. Toss gently.
7. Pile the mixture into shallow salad bowls, sprinkle with a little Parmesan, and serve.
8. Garnish with bell pepper, if using.

At Joe’s, the Armand salad is served at lunch only, and garlic croutons top the dish.  In order to keep this within Phase I, we have omitted the croutons.  If you’re visiting the famous Joe’s, you can ask that the croutons be left off.  The stone crabs are great on any phase!

Serves 6

• From the Menu of Joe’s Stone Crab
• 11 Washington Avenue, Miami Beach
• EXECUTIVE CHEF: Andre Bienvenue

NUTRITION AT A GLANCE

Per serving: 176 calories, 4 g protein, 4 g carbohydrates, 16 g fat, 3 g saturated fats, 238 mg sodium, 6 mg cholesterol, 2 g fiber

Grilled Mahi Mahi

• 1 pound mahi mahi, fresh or frozen
• 2 teaspoons olive oil
• 2 teaspoons lemon juice
• 1/4 teaspoon salt
• Fresh ground pepper to taste
• 2 cloves garlic, minced
• Capers (optional)

• Cut the mahi mahi into 4 serving-size portions.
• Brush both sides of the fish with the olive oil and lemon juice.
• Sprinkle with salt and pepper, then rub the garlic on the fish.
• To grill, arrange the fish on a grill rack or use a grill basket that has been sprayed with an olive oil cooking spray.
• Grill over medium-hot coals for 4-6 minutes per 1/2″ of thickness, or until the fish flakes easily when tested with a fork.
• If the fish is more than 1″ thick, gently turn it halfway through grilling.

• To broil, arrange the fish on the rack of a broiler pan that has been sprayed with an olive oil cooking spray.
• Broil 4″ from the heat for 4-6 minutes per 1/2″ of thickness, or until the fish flakes easily when tested with a fork.
• If the fish is more than 1″ thick, gently turn it halfway through broiling.
• To serve, top the fish with capers, if using.

Serves 4

NUTRITION AT A GLANCE

Per serving: 120 calories, 21 g protein, 1 g carbohydrates, 3 g fat, 1 g saturated fats, 245 mg sodium, 83 mg cholesterol, 0 g fiber

Oven-Roasted Vegetables

• 1 medium zucchini, cut into bite-size pieces
• 1 medium summer squash, cut into bite-size pieces
• 1 medium red bell pepper, cut into bite-size pieces
• 1 medium yellow bell pepper, cut into bite-size pieces
• 1 pound fresh asparagus, cut into bite-size pieces
• 1 red onion
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Heat the oven to 450 degrees F.  Place the zucchini, squash, peppers, asparagus, and onion in a large roasting pan.  Toss with the olive oil, salt, and pepper to mix and coat.  Spread in a single layer in the pan.  Roast for 30 minutes, stirring occasionally until the vegetables are lightly browned and tender.

Serves 4

NUTRITION AT A GLANCE

Per serving: 170 calories, 5 g protein, 15 g carbohydrates, 11 g fat, 2 g saturated fats, 586 mg sodium, 0 mg cholesterol, 5 g fiber

Roasted Eggplant and Peppers

• 1 eggplant, peeled, halved, and sliced
• 2 red bell peppers, cut in thick strips
• 1 green bell pepper, cut in thick strips
• 1 onion, sliced
• 1/4 cup extra-virgin olive oil
• Fresh basil (optional)

1. Preheat the oven to 350 degrees F.
2. Place the eggplant, peppers, and onion in a nonstick baking dish.  Drizzle with the oil.
3. Bake in an oven for 20 minutes, basting regularly.
4. Arrange the vegetables on a serving dish and garnish with fresh basil, if using.

Serves 4

NUTRITION AT A GLANCE

Per serving: 193 calories, 2 g protein, 16 g carbohydrates, 14 g fat, 2 g saturated fats, 5 mg sodium, 0 mg cholesterol, 5 g fiber

Spinach-Stuffed Mushrooms

• 1 package (10 ounces) frozen chopped spinach
• 1/4 teaspoon Sea salt
• 8 large mushrooms
• 1 tablespoon extra-virgin olive oil

1. In a medium saucepan, bring 1/2 cup water to a boil.
2. Add the spinach and salt.
3. Cover, and cook according to package directions.
4. Wash the mushrooms.
5. Remove the stems, trim off the ends, then chop the stems.
6. Heat the olive oil in a large skillet.
7. Add the chopped mushroom stems.
8. Saute until golden, about 3 minutes.
9. Remove from the pan.
10. Add the mushroom caps to the skillet and saute for 4-5 minutes.
11. Remove the mushroom caps to a heatproof serving platter.
12. Drain the spinach.  Stir in the sauteed chopped mushrooms.
13. Spoon the spinach mixture into the caps and serve immediately or place in the oven on low heat to keep warm.

8 servings

NUTRITION AT A GLANCE

Per serving: 33 calories, 2 g protein, 3 g carbohydrates, 2 g fat, 0 g saturated fats, 74 mg sodium, 0 mg cholesterol, 2g fiber

Surprise South Beach Mashed “Potatoes”

• 4 cups cauliflower florets
• 1 ounce I Can’t Believe It’s Not Butter! spray
• 1 ounce Land O’Lakes Gourmet Fat-Free Half & Half
• Pinch salt
• Pinch freshly ground black pepper

1. Steam or microwave the cauliflower until soft.
2. Puree in a food processor, adding the butter spray and the half-and-half to taste.
3. Season with salt and pepper.

Serves 4

NUTRITION AT A GLANCE

Per serving: 81 calories, 2 g protein, 5 g carbohydrates, 6 g fat, 2 g saturated fats, 82 mg sodium, 4 mg cholesterol, 3 g fiber

Stewed Tomatoes and Onions

• 1/2 cup chopped green bell pepper
• 1/4 cup thinly sliced celery
• 1 small onion, chopped
• 1 clove garlic, minced
• 3 cups peeled, chopped tomatoes
• 1 tablespoon red wine vinegar
• 1/8 teaspoon freshly ground black pepper

1. Coat a large nonstick skillet with cooking spray.
2. Place over medium-high heat until hot.
3. Add the bell pepper, celery, onion, and garlic.
4. Saute for 5 minutes or until the vegetables are tender.
5. Add the tomatoes vinegar and black pepper.
6. Bring to a boil.
7. Cover, reduce the heat, and simmer for 15 minutes, stirring occasionally.

Serves 6

NUTRITION AT A GLANCE

Per serving: 29 calories, 1 g protein, 7 g carbohydrates, 0 g fat, 0 g saturated fats, 10 mg sodium, 0 mg cholesterol, 1 g fiber

Broiled Tomatoes

• 2 large ripe red tomatoes, halved horizontally
• Pinch salt (optional)
• Pinch freshly ground black pepper (optional)

1. Place the tomatoes on a broiler pan rack, cut sides facing up.
2. Sprinkle with salt and pepper, if using.  Broil for 7-10 minutes, until well-browned.

NUTRITION AT A GLANCE

Per serving: 38 calories, 2 g protein, 8 g carbohydrates, 1 g fat, 0 g saturated fats, 16 mg sodium, 0 mg cholesterol, 2 g fiber

Broiled Tomato with Pesto

• 3 fresh tomatoes
• 2 cloves garlic
• 1 cup chpped fresh basil leaves
• 2 tablespoons extra-virgin olive oil
• 1/4 cup freshly grated Soy cheese
• 2 tablespoons pine nuts

1. Cut the tomatoes in half.
2. Combine the garlic, basil, olive oil, Soy Chees, and pine nuts in a blender or food processor.
3. Puree until smooth.
4. Spoon the mixture onto the top of each tomato half.
5. Place the tomatoes on a broiler pan and broil about 3″ from the heal until lightly browned, about 3-5 minutes.

Serves 6

NUTRITION AT A GLANCE

Per serving: 90 calories, 3 g protein, 4 g carbohydrates, 7 g fat, 2 g saturated fats, 68 mg sodium, 3 mg cholesterol, 1 g fiber

Joe’s Mustard Sauce (Cheat Sauce)

• 1 tablespoon + 1/2 teaspoon Colman’s dry mustard, or more
• 1 cup mayonnaise
• 2 teaspoons Worcestershire sauce
• 1 teaspoon A.1. Steak Sauce
• 1 tablespoon heavy cream
• 1 tablespoon Soy milk
• Salt

1. Place the mustard in a mixing bowl or the bowl of an electric mixer.
2. Add the mayonnaise and beat for 1 minute.
3. Add the Worcestershire sauce, steak sauce, cream, milk, and a pinch of salt.
4. Beat until the mixture is well-blended and creamy.
5. If you’d like a little more mustard flavor, whisk in a bout 1/2 teaspoon more dry mustard until well-blended.
6. Chill the sauce, covered, until ready to serve.

The stone crabs at Joe’s are served cold and already cracked.  They come with a small metal cups of mustard sauce and melted butter.  They are fabulous and great for Phase I if you’re visiting Miami Beach

Makes about 1 cup

• From the Menu of
• Joe’s Stone Crab
• 11 Washington Avenue, Miami Beach
• EXECUTIVE CHEF: Andre Bienvenue

NUTRITION AT A GLANCE

Per serving: 109 calories, 0 g protein, 0 g carbohydrates, 12 g fat, 2 g saturated fats, 87 mg sodium, 6 mg cholesterol, 0 g fiber

Edamame Salad

• 1 bag (16 ounces) frozen shelled edamame (green soybeans)
• 1/4 cup seasoned rice vinegar
• 1 tablespoon vegetable oil
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 bunch radishes (8 ounces), cut in half and thinly sliced
• 1 cup loosely packed chopped fresh cilantro leaves
• Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl.
• Serve chilled or at room temperature.

If edamame is not readily available, you may substitute chick peas

Serves 4

NUTRITION AT A GLANCE

Per serving: 224 calories, 15 g protein, 18 g carbohydrates, 12 g fat, 1 g saturated fats, 479 mg sodium, 0 mg cholesterol, 6 g fiber

Oriental Cabbage Salad

• 1/2 small head green cabbage
• 3 scallions, chopped
• 2 tablespoons dark sesame oil
• 2 tablespoons rice wine vinegar
• 2 tablespoons sesame seeds, toasted
• Combine the cabbage, scallions, oil, and vinegar.  Toss well and chill until ready to serve.
• Add the sesame seeds an toss again before serving.

Serves 4

NUTRITION AT A GLANCE

Per serving: 103 calories, 2 g protein, 5 g carbohydrates, 9 g fat, 1 g saturated fats, 15 mg sodium, 0 mg cholesterol, 2 g fiber

HUMMUS

• 1 can (15 ounces) chickpeas
• 2 tablespoons fresh lemon juice
• 1/2 cup tahini (sesame paste)
• 1/4 cup chopped yellow onion
• 3 cloves garlic, chopped
• 2 teaspoons extra-virgin olive oil
• 2 teaspoons ground cumin
• 1/8 teaspoon ground red pepper
• 1/2 teaspoon Sea salt
• Chopped fresh parsley (optional)

1. Drain the chickpeas, reserving 1/4-1/2 cup of the liquid.
2. Combine the chickpeas, lemon juice, tahini, onion, garlic, oil, cumin, pepper, and salt in a blender or food processor.
3. Puree until smooth, adding the chickpea liquid if needed to thin the puree.
4. Refrigerate for 3-4 hours before serving to blend the flavors.
5. Garnish with parsley, if using.

Serves 5

NUTRITION AT A GLANCE

Per serving: 251 calories, 8 g protein, 23 g carbohydrates, 16 g fat, 2 g saturated fats, 447 mg sodium, 0 mg cholesterol, 5 g fiber

cholesterol, 0 g fiber