1 WHEAT BELLY HEARTY ENTRÉES Exclusive Bonus Recipes with your Purchase of Wheat Belly Total Health WILLIAM DAVIS, MD t
2 Healthy doesn t have to mean tasteless. Try these 2 deliciously satisfying meals you won t miss the bread basket! recipes Onion-Grilled London Broil...2 Vegetable Skillet Frittata...2 Stuffed Red Peppers...3 Broiled Beef Kabobs...3 One-Pan Chicken...4 Shepherd s Pie...4 Grilled Salmon with Citrus Salad...5 Pan-Seared Tilapia...5 Tuna with Wasabi...6 Spaghetti Squash with Veggie Gratin...6 Mediterranean Eggplant Casserole...7
3 cup cottage cheese 5 large eggs Vegetable Skillet Frittata This family favorite is rendered especially flavorful and healthy with its wealth of many different vegetables. ¼ cup chicken broth cup chopped onion cup sliced green beans cup chopped broccoli ¼ cup shredded carrot 2 cloves garlic, minced Dash sea salt ½ tsp ground black pepper /3 cup shredded sharp Cheddar cheese Combine the cottage cheese and eggs in a blender or food processor. Pulse until very smooth. Set aside. Bring the broth and 2. onion to a boil in a large nonstick skillet over medium-high heat. Cook for 5 minutes, or until the onion softens. Add the beans, broccoli, carrot, and garlic; cover and continue cooking for 2 minutes, or until broccoli is bright green. Season with the salt to taste. Add the pepper, egg mixture, and cheese. Reduce the heat to low. Cover and cook for 5 minutes, or until the eggs are set. Cut into wedges. Per serving: 20 calories, 8 g protein, 2 g carbohydrates, 3 g fiber, g fat, 5 g saturated fat, 450 mg sodium Onion-Grilled London Broil The longer the meat marinates, the better the flavor. And by making your own marinade, you ll avoid the gluten that lurks in many prepared brands. sweet onion, quartered clove garlic 2 T bsp gluten-free soy sauce Tbsp Dijon mustard Tbsp extra virgin olive oil tsp ground black pepper lb London broil Combine the onion, garlic, soy sauce, mustard, oil, and pepper in a food processor. Pulse until smooth, then transfer to a resealable plastic bag. Add the London broil and refrigerate for at least 2 hours, or preferably overnight. Let the steak stand at 2. room temperature for about 30 minutes before grilling (cold meat is more likely to stick to a hot grill). Preheat the grill to high. Remove the steak from 3. the bag and discard the onion mixture. Grill the steak for about 0 minutes per side, or until a thermometer inserted in the center registers 45 F for medium rare, 60 F for medium, or 65 F for well done. Transfer to a cutting 4. board and let stand for 0 minutes, then slice thinly against the grain and serve. Per serving: 220 calories, 26 g protein, 7 g carbohydrates, g fiber, 0 g fat, 3 g saturated fat, 630 mg sodium Hearty Entrées 2
4 Stuffed Red Peppers Splitting the bell peppers lengthwise allows you to use the entire pepper. For a more festive look, use a mix of red, yellow, orange, and green peppers. 4 large red bell peppers, halved lengthwise and seeded Tbsp extra virgin olive oil lb extra-lean ground beef onion, chopped 8 oz cremini mushrooms, chopped 2 cups fresh spinach ¼ tsp sea salt ¼ tsp ground black pepper cup shredded mozzarella cheese 2 Tbsp chopped fresh parsley Preheat the oven to 450 F. Coat a 3" 9" baking dish with cooking spray. Arrange the bell peppers, cut sides up, in the baking dish. Heat the oil in a large 2. nonstick skillet over medium-high heat. Add the beef and cook, breaking it up with a wooden spoon, for 6 to 8 minutes, or until no longer pink. Add the onion and mushrooms and cook for 5 minutes, or until the vegetables soften. Add the spinach and cook for minute, or until wilted. Season with the salt and black pepper. Fill the bell peppers with 3. the beef mixture. Top with the cheese. Cover with foil. Bake for 20 minutes, or 4. until the bell peppers are tender and the cheese melts. Sprinkle with the parsley before serving. Per serving: 350 calories, 34 g protein, 6 g carbohydrates, 5 g fiber, 6 g total fat, 7 g saturated fat, 350 mg sodium Broiled Beef Kabobs The instructions here are for indoor broiling, but this dish is perfect for outdoor grilling, too. lb beef sirloin, cut into 24 pieces Tbsp extra virgin olive oil 2 cloves garlic, minced /4 tsp sea salt /8 tsp ground black pepper 2 zucchini, sliced 2 cups grape tomatoes 2 Tbsp chopped fresh basil (optional) Soak 8 bamboo skewers in water for 30 minutes. Meanwhile, toss the beef, oil, and garlic in a large bowl. Season with the salt and pepper. Preheat the broiler. 2. Thread the beef, zucchini, and tomatoes alternately onto the skewers. Arrange on the rack of a broiler pan. Broil for 2 to 3 minutes 3. per side, or until the beef is the desired doneness and the vegetables are tender. Remove from the oven. Cover loosely with foil and let stand for 5 minutes before removing from the skewers. Stir the basil, if using, into the vegetable mixture. Per serving: 2 calories, 27 g protein, 7 g carbohydrates, 2 g fiber, 8 g total fat, 2 g saturated fat, 48 mg sodium Hearty Entrées 3
5 Shepherd s Pie Shepherd s Pie is an English dish, traditionally made with lamb or mutton. This version is made with ground turkey breast, which lowers the saturated fat content considerably. One-Pan Chicken This dish is very low in fat and carbs, but it s very filling. 4 skinless, boneless chicken breast halves, cut into " pieces 2 cloves garlic, minced can (5 oz) diced tomatoes, drained bag (5 oz) baby spinach 2 cups thinly sliced mushrooms ½ cup Parmesan cheese, grated Season the chicken with sea salt and ground black pepper to taste. Coat a large nonstick 2. skillet with cooking spray, and place it over medium heat. When it s hot, add the chicken and cook for 5 to 0 minutes, or until it s no longer pink and the juices run clear. Remove the chicken to 3. a plate, covering it to keep it warm. Add the garlic to the pan. Cook for 2 to 3 minutes, or until the garlic is fragrant. Add the tomatoes, spinach, and mushrooms. Cook for about 3 minutes, or until the liquid is reduced by half. Put the chicken back in the pan and stir. Adjust the seasoning, if necessary. Sprinkle with the cheese just before serving. Per serving: 29 calories, 34 g protein, g carbohydrates, 2 g fiber, 5 g fat, 2.5 g saturated fat, 432 mg sodium Makes 6 servings 2½ lb parsnips, peeled and cut into " pieces ½ cups chicken broth 2 tsp coconut flour 2 Tbsp extra virgin olive oil, divided lb ground turkey breast onion, coarsely chopped 0 oz baby bella mushrooms, quartered 2 carrots, sliced ½ tsp dried thyme Tbsp Worcestershire sauce cup frozen peas Tbsp tomato paste ¼ cup plain Greek yogurt 3 Tbsp grated Parmesan cheese Preheat the oven to 375 F. Place the parsnips in a medium saucepan and cover with water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 5 minutes, or until very tender. Whisk together the 2. broth and coconut flour in a measuring cup. Set aside. Heat tablespoon of 3. the oil in a nonstick skillet over medium-high heat. Add the turkey and cook for 5 minutes, or until browned and no longer pink. Remove from the skillet. Cook the onion, mushrooms, carrots, and thyme in the remaining tablespoon of oil in the same skillet, stirring, for 5 minutes, or until lightly browned. Add the Worcestershire sauce and cook, stirring, for minute to loosen any brown bits. Stir in the peas, tomato paste, and reserved broth mixture and bring to a simmer. Add the turkey back to the skillet. Cook for 5 minutes. Coat a 2½-quart baking 4. dish with cooking spray. Drain the parsnips and place in a bowl. Mash with the yogurt and cheese. Place the turkey mixture in the prepared baking dish. Top with the parsnips. Bake for 5 minutes, or until heated through. Per serving: 370 calories, 22 g protein, 45 g carbohydrates, 2 g fiber, 2 g fat, 3 g saturated fat, 40 mg sodium Hearty Entrées 4
6 Grilled Salmon with Citrus Salsa Fresh and flavorful, this salsa is a lovely blend of orange, olive, onion, and fennel delicious atop grilled salmon. To save prep time, look for pitted olives; they re often available in the olive bar. 2 Tbsp sherry vinegar 3 Tbsp + 2 tsp extra virgin olive oil, divided navel orange, peeled and chopped ½ cup chopped kalamata olives /3 cup minced red onion /3 cup chopped fennel Tbsp chopped fresh oregano Tbsp chopped fresh flat-leaf parsley 4 salmon fillets (4 to 6 oz each) Place the vinegar in a large bowl and whisk in 3 tablespoons of the olive oil. Stir in the orange, olives, onion, fennel, oregano, and parsley. Set aside. Heat a ridged nonstick 2. grill pan or skillet over medium-high heat. Brush both sides of the salmon with the remaining 2 teaspoons of oil. Cook the salmon, shaking the pan occasionally to prevent sticking and turning once, for 6 to 8 minutes, or until the salmon flakes easily with a fork. Remove the salmon 3. from the pan and place on a serving platter. Spoon the salsa over the salmon. Per serving: 50 calories, 24 g protein, 2 g carbohydrates, 2 g fiber, 40 g fat, 6 g saturated fat, 997 mg sodium Pan-Seared Tilapia Serve this simple yet flavorful fish dish with steamed green beans for a delicious meal in minutes. If using frozen tilapia, thaw before preparing. Makes 2 servings Tbsp butter 2 tilapia fillets (6 to 8 oz each) Tbsp chopped parsley clove garlic, minced tsp Cajun seasoning lemon, juiced Coat a large skillet with cooking spray. Add the butter and melt over medium heat. Add the tilapia and sprinkle with the parsley, garlic, and Cajun seasoning. Drizzle with the lemon 2. juice. Cook for 5 minutes, turning the fillets once, until the fish flakes easily. Per serving: 228 calories, 35 g protein, 4 g carbohydrates, g fiber, 9 g fat, 5 g saturated fat, 363 mg sodium Hearty Entrées 5
7 Spaghetti Squash with Veggie Gratin Not only is this a satisfying dinner, you can easily pack up the leftovers for lunch the next day. Makes 6 servings spaghetti squash (about 3 lb) tsp extra virgin olive oil 2 medium zucchini, finely chopped cup sliced mushrooms ¼ cup chopped spring onion 2 cloves garlic, minced can (4½ oz) diced tomatoes with Italian seasonings ¾ cup (3 oz) shredded mozzarella cheese ¼ cup chopped parsley ½ tsp sea salt ½ tsp ground black pepper Preheat the oven to 350 F. Slice the squash in half lengthwise and scoop out the seeds. Place the squash, cut sides down, in a 3" 9" baking dish. Add water to the dish to a depth of ½". Bake for 50 minutes, or until fork-tender. Increase the oven temperature to 450 F. When the squash is cool 2. enough to handle, scrape with a fork to remove the spaghetti-like strands. Retain the empty shell for serving, if desired. Coat the baking dish with cooking spray. Return the pulp to the baking dish and cook for another 3 to 4 minutes. Meanwhile, heat the 3. oil in a large nonstick skillet over medium-high heat. Add the zucchini, mushrooms, onion, and garlic and cook, stirring frequently, for 0 minutes, or until the vegetables are tender. Remove from the heat. Stir in the tomatoes (with juice), cheese, parsley, salt, and pepper. Add to the baking dish with the squash and toss to combine. Spread evenly in the baking dish. Bake for 5 minutes, or until hot and bubbly. If using, serve the dish in the empty shell. Per serving: 40 calories, 7 g protein, 22 g carbohydrates, 5 g fiber, 5 g fat, 2 g saturated fat, 360 mg sodium Tuna with Wasabi This is a great meal for anyone suffering from a cold or allergies! The more wasabi you use, the clearer your sinuses will feel. Makes 6 servings 2 T bsp gluten-free soy sauce 2 Tbsp rice vinegar ½ tsp toasted sesame oil ½ tsp ground ginger ½ lb tuna steaks ¼ cup sour cream ½ tsp wasabi paste Mix the soy sauce, vinegar, oil, and ginger in a glass baking dish. Add the tuna steaks, turning to coat. Cover and marinate in the refrigerator for 30 minutes, turning twice. Mix the sour cream and wasabi in a small bowl. Coat a grill pan with 2. 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. Per serving: 90 calories, 27 g protein, g carbohydrates, 0 g fiber, 8 g fat, 2.5 g saturated fat, 400 mg sodium Hearty Entrées 6
8 Mediterranean Eggplant Casserole Eggplant Parmesan is traditionally made by breading eggplant and frying it in a great deal of oil. By microwaving the eggplant before assembling the casserole, you ll slim down the fat and calories considerably. Yet this dish is every bit as tasty as the classic. 3 eggplants, peeled ½ cup water, divided 4 oz mushrooms, sliced onion, thinly sliced clove garlic, minced 3 Tbsp minced fresh basil ½ tsp ground black pepper 3 cups tomato sauce, divided ½ cups shredded mozzarella cheese, divided ½ cup grated Parmesan cheese, divided Cut the eggplants crosswise into 3 /8"-thick slices. Layer the slices in an " 7" glass baking dish. Sprinkle with ¼ cup of the water. Cover loosely with wax paper and microwave on high power for 7 minutes. Redistribute the pieces, moving the soft ones to the center of the dish. Cover with wax paper and microwave on high power for 8 minutes longer, or until all the slices are softened. Drain the eggplant. 2. Transfer to a platter lined with several layers of paper towels. Cover with more towels and press out the excess liquid. Set aside. Combine the mushrooms, 3. onion, and garlic in a 2-quart casserole. Add the remaining ¼ cup of water. Cover with a lid and microwave on high power for 4 minutes. Stir well, cover, and microwave on high power for 4 minutes longer, or until softened. Drain well and stir in the basil and pepper. Preheat the oven 4. to 350 F. Coat the " 7" baking dish with cooking spray. 5. Spread cup of the tomato sauce on the bottom of the baking dish. Top with half of the eggplant slices and all of the onion mixture. Add cup of the remaining tomato sauce, ¾ cup of the mozzarella, and ¼ cup of the Parmesan. Top with the remaining eggplant, the remaining cup of tomato sauce, the remaining ¾ cup of mozzarella, and the remaining ¼ cup of Parmesan. 6. Bake for 20 minutes, or until bubbly. Let the casserole stand for 0 minutes before serving. Per serving: 330 calories, 24 g protein, 40 g carbohydrates, 5 g fiber, 3 g fat, 7 g saturated fat,,380 mg sodium Hearty Entrées 7
9 The information here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment prescribed by your doctor. If you suspect that you have a medical problem, please seek competent medical care. Mention of specific companies, organizations, or authorities does not necessarily imply endorsement by the publisher, nor does mention of specific companies, organizations, or authorities in the book imply that they endorse the publication. Internet addresses and product information given were accurate at the time this publication was posted. Revised 204 by Rodale Inc. All rights reserved. DL /WhtBelly/-3 This publication is only for the personal use of Rodale customers. For any other purpose, no part may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher. Project editors: Diane Gilroy, Krissa Strauss Project manager: Sheila Dorney Copy editor: Kelly Lutterschmidt Cover designer: Judy Ross Book designer: Maureen Logan Photo editor: Stephanie Smith Photography: Kana Okada: p. 4 (Shepherd s Pie); all other photos by Rodale Inc /00728 WhtBlyTrdPreOrd/7/4/AR Hearty Entrées 8
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