Change Your Biology Cookbook: 50 Top Rated Diet Meals-Cut Calories, Reduce Fat, And Reduce Simple Carbs (7 page)

Calories: 113/serving

Fat: 5.0g /serving

Dietary Fiber: 1.1g /serving

Carbohydrates: 8.2g/ serving

Recipe Serves: 2 people

Ingredients

• 2 teaspoon lemon juice
  
• 2 cups kale
  
• 3 ounces of scallops
  
• Pepper and salt to taste
  
• 2 teaspoons of canola oil
  
• 1 and 1/2 cups squash (roasted)
  
• 1/2 teaspoon ground sage
  

Directions

1. In a large skillet, cook the scallops in canola oil for about 2 minutes.
   
2. Flip the scallops to the other side and cook for another minute; remove from the skillet and set aside.
   
3. Sauté the kale leaves and squash in the same pan; drizzle lemon juice and season with ground sage.
   
4. Add a dash of pepper and sprinkle some salt to taste.
   
5. Serve on a plate and enjoy!
   

Calories: 113/serving

Fat: 5.0g /serving

Dietary Fiber: 1.1g /serving

Carbohydrates: 8.2g/ serving

Recipe Serves: 2 people

Ingredients

• 1 teaspoon ground cumin
  
• 1/2 cup walnuts
  
• 1 tablespoon flax seeds
  
• 1 teaspoon paprika
  
• 1 cup almond milk
  
• 1/2 cup rolled oats
  
• 1 pinch ground cinnamon
  
• 2 cans black beans
  
• 1/2 cup cooked sweet potato
  
• 1/4 cup onion
  
• 1 chili pepper
  
• 3 cloves garlic
  
• 1 small white mushroom
  
• 1/2 teaspoon soy sauce
  
• 1/2 cup vegetable oil
  
• 1 teaspoon salt
  
• 6 slices bread (whole grain)
  

Directions

1. In a blender, add walnuts, flax seeds, oats, salt, paprika and cumin; process until rough.
   
2. Include the sweet potatoes and black beans in the food processor; puree until smooth.
   
3. Transfer the beans mixture into a bowl; set aside.
   
4. In a small bowl, combine the chili, mushrooms, almond milk, onions, soy sauce, and garlic with your beans mixture.
   
5. Lightly grease your hands with olive oil and roll the mixture into patties.
   
6. In a skillet, cook the black bean patties for 5 minutes and flip to cook for another 5 minutes.
   
7. Serve the black bean burgers on whole grain bread and enjoy!
   

Calories: 107/serving

Fat: 7.0g /serving

Dietary Fiber: 1.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• 1/2 cup dried mushrooms
  
• 1 small onion
  
• 1 tablespoon olive oil
  
• 2 tablespoons all-purpose flour
  
• 1/8 teaspoon pepper
  
• 1 and 1/4 cups soymilk
  
• ½ cup Vegan cheese
  
• 3 baking sweet potatoes
  

Directions

1. In a small bowl, pour warm water and add the mushrooms; keep it covered and soak for 30 minutes.
   
2. Once the mushrooms are tender, drain the water from the bowl and coarsely chop the mushrooms.
   
3. In a skillet, sauté the onions and mushrooms until tender; stir in the flour, milk and pepper.
   
4. Cook the mushrooms mixture until it thickens; add half of the grated parmesan cheese.
   
5. Meanwhile, grease a casserole with oil and add half of the sliced potatoes and half of the sauce.
   
6. Repeat the process of layering until the casserole is full and sprinkle the remainder of the cheese on top.
   
7. Place the casserole in the oven and bake for 35 minutes with a cover.
   
8. Once the potato casserole is tender and golden brown, allow to cool at room temperature before serving.
   

Calories: 107/serving

Fat: 7.0g /serving

Dietary Fiber: 1.2g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• 1 handful spinach
  
• 1/2 cup of Vinegar (balsamic)
  
• 16 ounces of diced strawberries (fresh)
  
• 1 slice of diced red onion
  
• 1/2 cup of Olive Oil (extra virgin)
  
• 1 cup of Almonds (slivers)
  
• 1/4 cup of lemon juice
  
• Coconut oil
  
• Add a dash of cinnamon
  

Directions

1. In a pan, add the coconut oil, red onion and almond shavings.
   
2. Wait until the onions have caramelized before adding the strawberries. 
   
3. Stir in the spinach and continue cooking for about 2 minutes.
   
4. In a zip lock bag, mix olive oil, lemon juice, vinegar, olive oil.
   
5. Include the chicken and marinate for 30 minutes in the refrigerator. 
   
6. Take the chicken out and pound it with a mallet.
   
7. Once they are in fillet form, spoon in the mixture of strawberry and almonds.
   
8. Roll the chicken fillet and line them in the sauté pan.
   
9. Sprinkle a dash of cinnamon and bake at 350 degrees for 10 minutes.
   
10. After baking the chicken, transfer the pan to a stove to sear the chicken for 25 minutes just in time before serving.
    

Calories: 86/serving

Fat: 7.0g /serving

Dietary Fiber: 1.2g /serving

Carbohydrates: 3.7g/ serving

Recipe Serves: 4 people

Ingredients for the Cauliflower Mash

• 6 pieces of smashed cloves garlic
  
• 1/4 cup freshly grated Parmesan cheese
  
• 1 head of Cauliflower (cut to large florets)
  
• 1 cup chicken broth
  
• 2 tablespoons olive oil
  

Directions

1. Set the oven to 400 degrees F.
   
2. Heat up a pan with olive oil, salt and pepper in a pan then add the cauliflower.
   
3. Loosely cover the pan with foil and roast the cauliflower florets for 15 minutes.
   
4. Roast the florets for another 15 minutes.
   
5. Transfer the garlic cauliflower mixture to a food processor; blend mixture with chicken broth and Parmesan cheese.
   
6. Season the cauliflower mash with pepper and salt.
   
7. Cover the pan with foil to keep it warm and serve.
   

Ingredients for the Garlic Shrimp with Lemons

• 2 tablespoons olive oil 
  
• 2 cloves minced garlic
  
• 1 lb. shrimp (peeled and deveined)
  
• 1/2 teaspoon dried oregano
  
• 1/2 teaspoon kosher salt
  
• zest of 1 lemon 
  
• 1/4 teaspoon pepper
  

Directions

1. In a large bowl, mix all the ingredients and marinate them for about 15 minutes.
   
2. Over medium high heat, heat a skillet and sauté the shrimp for 8 minutes.
   
3. Transfer the shrimp in a bowl and cover with foil to keep it warm. 
   

Ingredients for the Spinach

• 4 cups pre-washed baby spinach (coarsely chopped)
  
• 1/2 thinly sliced onion
  
• 1 tablespoon olive oil 
  
• 1/2 teaspoon red pepper flakes (crushed)
  
• 1/2 freshly juiced lemon
  

Directions

1. Add the onions in the same skillet where you have cooked the shrimps.
   
2. Set heat at a medium for 5 minutes and sauté the onions and spinach. 
   
3. Remove the pan from the oven and add pepper, lemon juice, pepper flakes and salt.
   
4. To serve, top the cauliflower mash on the spinach and put shrimps on the side.
   

Calories: 181/serving

Fat: 8g /serving

Dietary Fiber: 3.7g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 2 people

Ingredients

• ¼ teaspoon red pepper flakes
  
• 1 small cucumber
  
• 3 teaspoons canola oil
  
• 2 pieces filet mignon
  
• 2 teaspoons brown sugar
  
• ½ cup carrot
  
• 2 cups mixed salad greens
  
• ½ cup fresh mint leaves
  
• ¼ cup lime juice
  
• 2 teaspoons fish sauce
  
• ½ red onions
  
• ½ cup fresh cilantro leaves
  
• 1 cup bean sprouts
  

Directions

1. In a skillet, cook the beef with 2 teaspoons of oil for about 4 minutes on each side; set aside on a cutting board.
   
2. Meanwhile, in a medium-sized bowl, add the brown sugar, fish sauce, pepper flakes, lime juice and a tablespoon of oil.
   
3. Chop all the mixed greens and toss to coat with the oil mixture.
   
4. Serve the vegetables on a plate and top with the beef.
   

Calories: 131/serving

Fat: 6.2g /serving

Dietary Fiber: 0.7g /serving

Carbohydrates: 8g/ serving

Recipe Serves: 12 people

Ingredients

• 4 catfish fillets
  
• ¾ cup plain yogurt (fat-free)
  
• 1 tablespoon fat-free mayonnaise
  
• 1 tablespoon lemon juice
  
• 1 shallot
  
• 1 teaspoon Worcestershire sauce
  
• 2 tablespoons fresh parsley
  
• 2 teaspoons capers
  
• ¼ teaspoon black pepper
  
• 1 tablespoon pickle relish
  
• 2 teaspoons dried thyme
  
• Lemon wedges (for garnishing)
  
• ¼ cup almonds
  
• 1/8 teaspoon cayenne
  
• ¾ cup bread crumbs
  
• ½ cup buttermilk (fat-free)
  
• Zest of 1 lemon
  
• Cooking spray (for greasing)
  

Directions

1. In a small bowl, mix chopped almonds, thyme, lemon zest and bread crumbs.
   
2. In a separate bowl, add the buttermilk.
   
3. Dip the catfish fillet on the milk mixture and dredge in the almond mixture.
   
4. Once the fish is fully coated, lay it on the baking sheet and bake in the oven for about 10 minutes at 400 degrees F.
   
5. Meanwhile, prepare the cream of tartar while waiting for the fish to turn opaque.
   
6. In a medium-sized bowl, combine the Worcestershire sauce, pickle relish, cayenne pepper, shallot, lemon juice, capers, mayonnaise and freshly ground black pepper.
   
7. Stir until creamy and transfer into a small dipping bowl.
   
8. Squeeze one lemon wedge on the crunchy catfish fillet and serve with cream of tartar on the side.
   

Calories: 117/serving

Fat: 4.2g /serving

Dietary Fiber: 4.8g /serving

Carbohydrates: 10g/ serving

Recipe Serves: 4 people

Ingredients

• 1 pound asparagus
  
• 1 tablespoon olive oil
  
• 2 garlic cloves
  
• 1½ cups frozen corn kernels
  
• 1 cup grape tomatoes
  
• 3 scallions
  
• 1 can of pinto beans
  
• ½ teaspoon salt
  
• 1 tablespoon capers
  
• ¼ teaspoon black pepper
  

Directions

1. In a skillet, cook the garlic for about 30 seconds; set aside.
   
2. Add the corn, asparagus and the beans in the same skillet; cook until tender.
   
3. Stir in the capers and the rest of the ingredients.
   
4. Serve on a plate and garnish with extra grape tomatoes.