Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (4 page)

Skipping meals in the morning will leave you hungry when the time comes for lunch to be served. You will blindly eat anything like chips, donuts and cookies; with that, you have just consumed more than 1,000 calories without you knowing it.

Calories: 159/serving

Fat: 5.4g /serving

Dietary Fiber: 2.5g /serving

Carbohydrates: 9.5g/ serving

Recipe Serves: 8 people

Ingredients

• 1 tablespoon olive oil
  
• 2 large pitas
  
• 2 garlic cloves
  
• 2 cups onions
  
• 1/2 teaspoon salt
  
• 1 tablespoon butter
  
• 1/2 teaspoon cinnamon
  
• 1/2 teaspoon ground nutmeg
  
• 1 lb. chicken breast
  
• 1/2 teaspoon black pepper (freshly ground)
  
• 2 apples
  

Directions

1. In a large skillet, sauté the chopped chicken breasts with olive oil; add nutmeg, pepper, cinnamon and salt.
   
2. Remove the chicken and add butter; sauté the onions, garlic and apples for 6 minutes.
   
3. Return the chicken and heat for 2 minutes.
   
4. In a microwavable dish, add the pita and warm them in the microwave.
   
5. Spread the chicken mixture and roll it.
   
6. Serve on a plate and enjoy!
   

Calories: 145/serving

Fat: 3.1g /serving

Dietary Fiber: 1.0g /serving

Recipe Serves: 6 people

Ingredients

• 1 medium yellow summer squash
  
• 1 large red sweet pepper
  
• 1/4 cup plain low-fat yogurt
  
• 1 teaspoon curry powder             
  
• 1 tablespoon lemon juice
  
• 1/2 teaspoon red pepper (crushed)
  
• 1 teaspoon dry mustard
  
• Soft pita breads
  
• 1 teaspoon ground cinnamon
  
• 1 pound chicken breast
  

Directions

1. Preheat your broiler.
   
2. In a zip-lock bag, add the chicken and place it in a bowl.
   
3. Use another bowl and stir in the crushed red pepper, mustard, curry powder, lemon juice, cinnamon and yogurt.
   
4. After mixing the ingredients, pour them in the zip-lock bag and shake to coat the chicken.
   
5. Refrigerate the bag for 4 hours and set aside.
   
6. Meanwhile, preheat your broiler and prepare six metal skewers.
   
7. Insert the squash, pepper and chicken to the skewers and broil for 10 minutes.
   
8. Wait until the chicken loses its pink color before serving with warm pita bread
   
9. On 6 long metal skewers, thread chicken, sweet pepper, and squash, leaving 1/4 inch between pieces.
   
10.                     
    Broil for 10 minutes or until chicken is no longer pink.
    
11.                     
    Serve with pita bread and tomato relish.
    

Ingredients for the Tomato Relish

• 2 pieces large tomatoes
  
• Ground pepper (to taste)
  
• 1 clove garlic
  
• 1 teaspoon oregano
  
• ½ grape tomatoes
  
• 1 teaspoon thyme
  
• 1 teaspoon honey
  
• 1 tablespoon balsamic vinegar
  

Directions for the Tomato Relish

1. In a medium-sized bowl, combine the halved grape tomatoes, chopped large tomatoes, balsamic vinegar, oregano, honey, minced garlic, fresh oregano, thyme and pepper.
   
2. Cover the bowl and refrigerate for about 30 minutes and use as a side dish.
   

Calories: 55/serving

Fat: 3.4g /serving

Dietary Fiber: 1.0g /serving

Carbohydrates: 3.6g/ serving

Recipe Serves: 4 people

Ingredients

• 1 small green sweet pepper
  
• 12 ounces chicken breast strips
  
• 1/3 cup cheddar cheese (reduced-fat)
  
• 1/4 teaspoon garlic powder
  
• 2 10-inch whole wheat tortillas
  
• Cooking spray (vegetable oil)
  
• 1/2 teaspoon chili powder
  
• 1/2 cup fresh salsa
  

Directions

1. In a medium-sized skillet, spray cooking vegetable oil and add the chicken strips, garlic powder and chili powder; baked for 15 minutes at 350 degrees.
   
2. Cook the ingredients for 6 minutes until the sweet peppers soften.
   
3. Once done, transfer the pepper and chicken to a plate and set aside.
   
4. Line the tortillas in the oven for 10 minutes until it blisters and heats up.
   
5. Remove when done and transfer to a plate.
   
6. Get the chicken and red green peppers and place it on the warm tortilla.
   
7. Wrap the tortilla in a foil and place it back in the oven.
   
8. Serve with fresh salsa and enjoy!
   

Ingredients for the Salsa

• 1/4 cup green sweet pepper (chopped)
  
• 1/4 cup red onion
  
• 2 tomatoes
  
• 1/2 teaspoon minced garlic
  
• 3 teaspoons cilantro
  
• Black pepper (to taste)
  
• Hot pepper sauce (for added flavor)
  

Directions

1. In a medium-sized bowl, mix the green sweet peppers, red onion, tomatoes, minced garlic, cilantro, black pepper and a few drop of hot pepper sauce.
   
2. Combine all the 7 ingredients and add the olive oil.
   
3. Toss to coat all the chopped vegetables; refrigerate for 30 minutes.
   
4. Serve in a small bowl and pair with the fajitas as a dip.
   

Calories: 115/serving

Fat: 3.9g /serving

Dietary Fiber: 1.2g /serving

Carbohydrates: 4g/ serving

Recipe Serves: 8 people

Ingredients

• 1 red bell pepper
  
• 4 teaspoons soy sauce
  
• 1 teaspoon sesame oil
  
• 8 scallions
  
• 2 teaspoons canola oil
  
• 1 can of pineapple chunks
  
• 1 lb. pork tenderloin
  
• 2 tomatoes
  
• 1 jalapeño pepper
  
• 2 teaspoons fresh ginger
  
• 2 garlic cloves
  
• 8 scallions
  
• 4 teaspoons soy sauce
  
• ¼ cup fresh cilantro (chopped
  

Directions

1. In a skillet, add the canola oil and stir-fry the pork tenderloin for about 2 minutes; transfer to a plate.
   
2. In the same skillet, add scallions, bell pepper, tomatoes, jalapeño, garlic, ginger, soy sauce and sesame oil, stir-fry until tender.
   
3. Toss the pork with the vegetables and enjoy!
   

Calories: 159/serving

Fat: 5.2g /serving

Dietary Fiber: 2.4g /serving

Carbohydrates: 13.1g/ serving

Recipe Serves: 10 people

Ingredients

• ¼ teaspoon black pepper
  
• ¼ teaspoon salt
  
• 2 tablespoons Dijon mustard
  
• 2 teaspoons red wine vinegar
  
• 2 large onions
  
• 1 lb. flank steak
  
• 1 cup baby arugula
  
• 1 teaspoon olive oil
  
• 10 slices whole grain bread
  

Directions

1. Preheat your broiler and grease a broiler rack with nonstick spray; set aside.
   
2. In a medium-sized skillet, cook the onions in oil; add salt, pepper and vinegar.
   
3. Once cooked, remove from heat and set aside.
   
4. Sprinkle pepper and salt on the steak and place it on the broiler rack; broil for 5 minutes per side.
   
5. Slice the cooked steak into 12 cuts, spread mustard on the bread and top with arugula.
   
6. Take one slice of steak, put onions and place on top of a slice of bread.
   
7. Once done, cover the first layer of bread with another slice and serve.
   

Calories: 153/serving

Fat: 10g /serving

Carbohydrates: 0.3g/ serving

Recipe Serves: 8 people

Ingredients

• 1 cup almond flour
  
• 2 eggs 
  
• 1/2 cup coconut oil
  
• 2 chicken breasts
  
• onion powder
  
• pepper
  
• 1/2 cup mozzarella cheese
  
• Garlic powder (to taste)
  

Directions

1. Season the chicken nuggets with onion powder, garlic powder and pepper.
   
2. Dip chicken nuggets into scrambled egg batter.
   
3. In a separate plate, roll the nuggets on the cheese and almond flour mix.
   
4. In a saucepan, prepare the chicken nuggets with coconut oil for 3 minutes until it turns golden brown.
   
5. Serve right away and garnish with parsley.
   

Calories: 58/serving

Fat: 3.5g /serving

Dietary Fiber: 1.1g /serving

Carbohydrates: 4.0g/ serving

Recipe Serves: 4 people

Ingredients

• 1 small green sweet pepper
  
• 12 ounces chicken breast strips
  
• 1/3 cup cheddar cheese (reduced-fat)
  
• 1/4 teaspoon garlic powder
  
• 2 10-inch whole wheat tortillas
  
• 2 tablespoons ranch salad dressing (reduced-calorie)
  
• Cooking spray
  
• 1/2 teaspoon chili powder
  
• 1/2 cup Fresh Salsa
  

Directions

1. Preheat your oven to 350 degrees F.
   
2. In a medium-sized skillet, spray cooking oil and add the chicken strips, garlic powder and chili powder.
   
3. Cook the ingredients for about 6 minutes to remove the rawness of the chicken and to soften the sweet peppers.
   
4. Once done, transfer the pepper and chicken to a plate and set aside.
   
5. Line the tortillas in the oven for 10 minutes until it blisters and heats up.
   
6. Remove when done and transfer to a plate.
   
7. Get the chicken and red green peppers, sprinkle a handful of cheddar cheese and place it on the warm tortilla.
   
8. Wrap the tortilla in a foil and place it back in the oven.
   

Ingredients for the Fresh Salsa Dip

• 1/4 cup green sweet pepper
  
• 1/4 cup red onion
  
• 2 tomatoes
  
• 1/2 teaspoon minced garlic
  
• 3 teaspoons cilantro
  
• Black pepper
  
• Hot pepper sauce (for added flavor)
  

Directions for the Fresh Salsa Dip

1. In a medium bowl, add the minced red onions, tomatoes, garlic, cilantro and drop of hot sauce.
   
2. Combine the ingredients together to make a salsa and chill for 30 minutes before serving.
   
3. Serve the with Ranch Chicken Fajita Wraps and enjoy!
   

Calories: 115/serving

Fat: 6.8g /serving

Dietary Fiber: 2.1g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 4 people

Ingredients

• 16 fresh asparagus
  
• 1 tablespoon olive oil
  
• 6 medium plum tomatoes
  
• 1 package linguini pasta
  
• 1/4 cup dry white wine
  
• 4 cloves garlic
  
• 1/4 cup fresh basil
  
• 1 tablespoon butter
  

Directions

1. In a large skillet, add pepper and garlic then cook it with olive oil for 3 minutes.
   
2. While the garlic is turning brown, set it aside and add wine and asparagus stalks.
   
3. Cook the asparagus for a minute then add the butter.
   
4. In a deep pot, boil water and linguini pasta for 5 minutes then drain when cooked al dente.
   
5. Transfer the pasta to the large skillet and toss it with the asparagus; add torn basil on top.
   
6. Once the pasta is fully coated with the asparagus mixture, serve it on a plate and enjoy a hearty lunch.