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Published by: mimzyhall on Sep 17, 2011
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09/17/2011

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37 de licio U ;W tv st 0 IS VA ys ta 'f irgh enJ0y the fi t-{ tglhti n8, o mu ;c;le-lb rilc tn b JS )u dil4e po W err of plrol ei n r Ite)rn
By MaTkBittman./7 P hoto g rap hs by JeJf H arc is

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cHrcKEN

For chicken: Rub boneLess

BRAISED IN SOY SAUCE AND LEMON

Brown bone-in chicken pieces few tabLespoons of oLive oit. Remove from pan. In same pan, stir in some chopped gartic. Add % Tbsp minced lemon zest, a pinch of cayenne, 2 Tbsp soy sauce, 1 tsp sugar, and % cup wateri stir Add the chicken cover, and simmer for about 15 minutes, turning the pieces once. Add Lemon juice and more soy _-. sauce io tasie.

chicken breast with a smaL[ amouni of extra-virgin oLive oiL and sprinkLe with salt and pepper. BroiL or grill for l0 minutes, and serve w th the c trus sauce.

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cnrcxerunxxa
WITH YOGURT SAUCE

Foi'yogur.t sauce; Mix 1 cup I tsp minced garlic and some [emon juice, sa[t, and pepper. For chicken: Cut boneLess chicken breast into 1" ihunks and-marifate in % cup yogurt, l/o cup ground cashews,

yogurt with

GRILLED CHICKEN
PESTO SAUCE For pesto: In a blender or food processori pur6e 2 cups fresh basi[,1 garlic clove, a pinch of satt, 2 Tbsp pine nuts, % cup grated Parmesan, and % cup extra-virgin olive oi[. For chicken: Season 1 pound ofthin chicken cutlets with sa[t and pepper. for about 4 minutes per side Paint with pesto and serve.
GriLL

and

ltsp

each ofground carda-

WITH

mom, ground coriander, minced ginger, and minced garlic for 30 minutes. GriLluntil brown and cooked through (about 7 mln
utes); serve with yogurt sauce.

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anorlro cHrcKEN

BREASTWITH CILANTRO AND LIME

In recipesthatdon tspecifu amaunts for meots, pauLtry, ar fish, use otatal
af 72to 76 aunces Eocll recipe makes 4 beLLy f iLLin g s e rvi n g s.

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curcreuwrtH
CITRUSSAUCE In a pan,

For citrus sauce:

warm the zest and juice of 1 [emon plus the sections of
another Lemon, an orange, and a grapefruit. Add % cup olive oil, 1 tsp fresh thyme teaves, % tsp minced gar[ic, 1 smaIL onion (minced), and salt and pepper.

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Beginner

Intermediate

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Combine 3 Tbsp peanut oi[, 2 Tbsp chopped cilantro leaves, 1 Tbsp freshly squeezed [ime juice,1 Tbsp chopped sha[[ots, % tsp cayenne, and salt and pepper to taste. Spread haLf in a pan and add the chicken; sprink[e meatwith more saLt and pepper, then top with the remaining mixture. BroiL untiL cooked through, about 10 minutes, Garnish with chopped ci[antro and [ime wedges.

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PROTEIN POWER

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Tbsp minced fresh tsp nutmeg, 1 tsp % tsp ground cinna' and 1 cup chicken stock; cook oveT medium heat until over gfu$ced Add chopped citantro
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coBBSALAD

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.% $Pfotein trissers luul
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Dlce 6 slices of cooked bacon and 2 cooked boneless chicken breasts. Chop half a red onion, a tomato, an avocado, and a hard-boiled egg. Top a bowlof Lettuce with

water. After 30 seconds, add B ounces each of scaLLops and peeled raw shrimp. Cover, remove from heat Let sit for 10 minutes, and drain. Toss the seafood with % cup minced fresh parsLey, 1 Tbsp capers, minced shaLLot, % cup olive oi[, and salt and pepperto taste. Add [emon juice and other seasonings to taste, and serve

I

ginger (to taste) and btend unt L chunky-smooth. Add saLtand peppertotaste. For fish: In a pan, heat 2 Tbsp olive oil. Sprinkle 1 pound of salmon with saLt and pepper to taste. Cook for 4 minutes, turn and continue cook nq untiI it reaches desired doneness. Serve with the sauce.

& W

eRrlleo coo

WITH BASIL DIPPING SAUCE
For sauce: Combine 2

SMOKED SALMON SCRAMBLE Whisk together 4 eggs, 2 Tbsp milk or cream, and saLt and
pepper to taste, Heat 2 Tbsp butter untiI it gets foamy. Add eggs and reduce heat, Stir frequently but gently, pushing eEgs frorn Lhe pan ecjges lnto the center Add % cuo flaked smoked sa[mon. Rernove eggs from the heat when just set. Garnish with sour cream.

hungertqmino ru normones
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enrlleo
CHICKEN WTTH WASABI SAUCE
Tbsp minced gartic, % cup rice vinegar, 2 Tbsp mirin (Japanese r ce wine; you'lLf ind it jn your market's lnternational aisle), 2 Tbsp soy sauce, 1 Tbsp minced fresh ginger, I tsp wasabi powFor sauce: Combine 1

natulal

s_

.the meat, ve!Jetables, egg, and . %,cup crumbted b[ue cheese. . ..Wbisktoqether% cup olive oi[, .Y.iiCup sherry vinegar, a diced :,];r,t{littot, I tsp oijon mustard, and salt and pepper to taste, Toss alI together and serve.

4\ (J

KUNG PAo SHRIMP

CombinelTbspdry

Tbsp tsp minced garlic, 2 Tbsp soy sauce, 2 Tbsp rice vinegar, 1 Tbsp sugar, lThai chili (seeded and thinLy sllced), ard 11 cup sLiced fresh basil. Season 1 pound ofcod with saLt and pepper. Cook, turning once, until cooked through (B to 12 minutes, depending on thrckness), Serve with the sauce,

wate(

l

Preheat oven to 500"F.

In

an ovenproofskiftet,

sherry or Shaoxing wine, % tsp cornstarch, and 1% pounds of peeLed raw shrimp. Heat
Tbsp canola oiL and cook a few dried chiti peppers over medium heat untiL slightly bLackened. M nce 2 cloves of garlic and add to the shrimp mixtuie atong with l tsp minced ginger. Cook for about 3 minutes. Reduce heat add 1 tsp sugar and 3 Tbsp soy sauce, and cook for 5 minutes.
2

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heat 2 Tbsp oLive oit; add swordf ish steaks, sa[t, and pepper and cook untr

oVEN-FRTED

FISH FILLETS

Preheat oven to 450'F Soak ish fillets jn 1% cups mi[k, then drain and dredge in bread crumbs seasoned with sa[t and pepper, Coatthe bottorn of a bak ng pan with 2 Tbsp clive
oit. Add f iLlets and drizzLe with a Little o L, Bake I to 15 minutes. Serve with lemon wedges.

Heat I Tbsp olive oiL in a pan. Sprinkle f ish f iltets with saLt and pepper; dredge n flour.
Cook until brown on one side (about 3 minutes); turn. Cook

browned,3to5mrnutes
per side. Cook n the oven for 5 to 10 minutes, Meanwhile boiL 2 cups of peas untiI tender, then purde with 1 Tbsp minced f resh ginger. Adi the rrixture the consistency of y,rgurt, Serve fish on top of mixture.

second side until firm to the touch (2to 4 mrnutes). Drizzle !vith [emon juice anc olive oiL; top with minced pars[ey.

'r':ter until
s

Remove from heat and stir in l tsp sesame oil and a

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PAN-cooKED

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WITH FRUIT SALSA
For saLsa: Mix half inch squares of papaya, mango, pineappLe,

der, and saltand pepperto taste. Warm over Low heat or in

chopped scatlion. Garnish w th 2 oz chopped roasted peanuts.

MISO-CARROT SAUCE
Forsauce: In a food processor, combine % cup peanut oiL, % cup rice vinegar, 3 Tbsp mitdisweet miso, l Tbsp dark sesame oi[, 2 carrots, and a chunk of peeled fresh

and/orwatermeton with % cup each ofdiced bel[ pepper (any
cotor) and red onion,2 Tbsp
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microwave. Forch cken; Brush bonetess breasts with olive oit and griL[ for 10 mlnutes. Pour wasabi sauce overthe chicken; qarnish with chopped scaILions
and ciLantro.

@3llhb?fli'"' CHILI AND BASIL
peeted raw shrimp until flrm, Toss 4 cups salad greens with 1 cup torn Thai basil leaves, % cup minced red onion, :.ici I uiioeri cucumben Whisk togetherihe juice of 2 [imes, l Tbsp fish sauce, % tsp red-pepperf[akes, % tsp sugar, and 1 Tbsp water. Toss w th greens and vegetables. Lay shrimp on top and serve.
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EHICXPITT CU'TLETS

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Heat oven to 325"F. Mix 1 Tbsp minced fresh tarragon,% cup chopped fresh di[t, % cup chopped fresh parsley, and saLt and pepperto taste. Place chicken in a baking dish w th l Tbsp oIive oit, the herb mixture, and I cup chicken stock. Roast about 15 minutes, Serve with the herb sauce.

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SEAFOOD SALAD

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snurern

Cut % pound of any firm white fish lnto half inch chunks and drop into boii ng salted

curcreru wrru
Cook mlnced garlic cloves in canola oiI until fragrant. Add 1 pound of peeted shrimpt spr nkle with saLt and pepper and cook untrl no longer pink (about 3 minutes), Mash an avocado with 2 Tbsp

WARM SPICES
Heat 4 Tbsp peanut oil n a larqe skiLLet. Shake saLt and pepper onto chicken cutlets, then dredge them in fLour seasoned wlth cayenne pepper. Sautd chicken untiL browned and cooked through, about 3 minutes per side. Remove from pan, In the same pan, saut6 % cup minced onion until

minced shaLLot or onion, 1 tsp garlic, 1 tsp diced chi[i, a squeeze of Lemon juice, and salt and pepper, Serve the shrirnp and guacamoIe wi Lh 4 heated ftour tortiILas.

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HEALTH MARcH 20og womensheatthmag.com

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Thlnty stice 1 pound offtank steak across the graln into bite-size pieces, Chop % cuP basit and mix with beef. Cook 1% Tbsp minced gartic in 1 Tbsp peanut oiL until slightLY brown. Add beef basiI mlxture and % Tbsp red-pepPer flakes; cook for 2 minutes. Add 1 TbsP soy sauce and thejuice of haLf a [ime and serve

Youburn more calories dig e sting protein than Y qu "do breaking down crrb-s
minutes. Add saLt and PePPer. Serve chops w th a mound of greens and Lemon wedges

fresh rosemary, and sa[t and
pepper. Heat % cuP olive oit Dredge quarter-inch thick veaI cuttets in crumb mixture. Cook, turninq once, untlL browned (less than 5 mtnutes totaL),
Serve with Lemon quarters.

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GROUND PORK

tif

wrru sHALLors,

LAMB MEDALLIONS

TARRAGON, AND
RED WINE Cut 1 pound of Lamb Loin into %-inch-thick rounds and sprinkle w th sa[t and PePPer. Hea[ 1 Tbsp butter in a Pan and cook Lamb untrl brown on both sides, 4 to 5 mlnutes Remove lamb and set aside For sauce: Add I Tbsp minced sha[[ots to pan cookfor2 minutes Add 1 tsp minced tarragon and % cup red wine; simmer untlL Liquid is reduced bY half Stir in 1 Tbsp butter and julces from
uncler the resting meat. Serve Lamb with the sauce.

minced chilis, % cuP choPPed citantro, 1 Tbsp olive oit, 3 TbsP time juice, and sattto taste. For
f

ish: Sprinkle swordf ish with satt and pepPer and griLL on one side for 5 minutes; turn and cook

to deslred doneness. Serve with saLsa and lime wedges,

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oRrlleo rurua

2 Tbsp otive oi[, cook ounces of ground Pork untiL brown and crisp, Remove Pork frorn thc pan and Pou - off all but 2 Tbsp fat, In same Pan, cook a chopped onion and l Tbsp minced gartic untiL soft' aboui 3 minutes, Add 1 tsP ground cumin and 1% cuPs chopped tomatoes; cook for 10 m nutes, Stlr in 2 cups shetted edamame and cook until tender (about 8 minutes) Return pork to the Pan, season with salt and pepper, and garnish wlth crLantro.

I

@3EtI+\',i-.'*
In a food processol combine
2 cups drained canned beans (wh te, bLack, red, or garbanzo),
a

quartered onion, % cuP rolted

STEAKWITH CORN AND TOT'4ATO RELISH
For relish: Heat 1 tsp olive oiI ln a skitlet. Cook kernels from 4 ears of corn unti[ lightly

A 9

snurreo ponx veonrlroNs wrrH
pound of pork tendertoin

& wHrrE BEANS, HAM ?jd CABBAGE.AND
1n boiLing salted water, cook

oats, % cup grated mozzaretla cheese, 1 Tbsp chiLi Powder, 1 egg, and salt and PePPer to taste, Pulse untiL chunkY, adding liquid to hold the mix together. Shape nto Patties and cook ]n a pan coated with cooking spraY untiL browned on one side about 5 m nutesl turn and cook on other side untiL firm and browned.

LEMON AND PARSLEY

Cutl

tender drarn. In
oiL, cook 2 cups

3 cups chopped cabbage until 2 TbsP olive

@fiaf'-%F?fii.,

browned, about 2 m nutes, Add 2 chopped tomatoes, some sa[t and pepper, 1 tsP ground cumin, and % tsP caYenne' Cook for 30 seconds; remove from heat. For fish; SPrinkLe tuna with salt and pepper, Grill, turning once, to desired donenessi serve with the reIish,

into hatf inch-ihlck slices and pound to quarler-inch thickness Heat % cup olive oil in a Pan. Dredge pork medalL ons in flour seasoned with sa[t and PePPer. Cook for 2 to 3 minutes Per side

@X+il!tYEi',.
processor, combine 'I ThsL. flsh -cauce, l tsp pepper, 1 tsp sugar, 1 small seeded Thai chiti, 2 TbsP time juice, 2 cloves garlic, 2 chopped shallots, % cup

In a food

turning once, Remove Pouroff fat, add % cup dry white wine, and cook until w ne is almost evaporated, Add Lemon juice and a few capers. Spoon sauce over rneat Serve with parsLeY and [emon wedges,

choPPed leeks and 1 chopped ceterY staLk until softened about 5 rninutes, Add 2 sprigs thyme, % cuP chopped ham, 1 cuP chicken stock, 3 cups drained canne[[ini beans, and cabbage Season with salt and PePPer' Cook unt I heated through. Serve with grated Parmesan.

Preheat oven to 350'F. In boiiing saLted water, cook 2 Pounds of spinach for l minute. Drain, cooL, squeeze out excess l quld
and chop. Heat 3 TbsP butter n a baking dish add spinach and

toss to coat. Spread out sPinach making 8 nests, Crack egg lnto each and toP wlth satt, pepper, Parmesan, and bread crumbs. Bake for 15 to 20

I

@
% cup

yJiRf|ibL'o?0,*

m nutes or until yoLks are just set and whites are solidif ied,

Rub a pork tendertoin rvith

@ Iif*'FJllr'ro*^
Cut 1 pound of pork shoulder nto bite-size pieces. Cook 1n
1

/

dhopped mint orThai basiL, Ir', cup chopped ciLantro, and ,l ;att. PuLse untiI f ineLy chopped. 3riLLsteakto desired doneness and serve sliced on a bed of greens with the sauce,

Tbsp peanut oiI untiL no Longer pink, about 3 minutes, Remove.

onrllro geer ffi sluo wrrH MrNT W
Cook 1 pound of beef tender[oin to medium-rare, about 10 minutes, Toss 4 cups lettuce

Cook 1% Tbsp minced gartic for 10 seconds. Add I Pound of chopped spinach and cook until justwilted. Add the pork,2 TbsP f ish sauce, and the juice of haLf a [ime. Stir and serve

white, yeLLow, or red miso paste. Gri[[, browning all sides, until almost cooked through but stightly Pink in the center (1Oto 15 minutes) Let sit for 10 mrnutes, then cut into half-inch-thick sLices and serve

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cHoRIzOAND eeaNs

Cutabout % pound of chorizo
into chunks and burY in a Pot fiLled w th 4 cups canned

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eRorleo LeMe
CHoPSWITH

SWISS CHARD
Sprinkle 2 Lamb choPs with saLt and pepper. Broil for about 5 minutes per side, turning once, Chop 1 pound of Swiss chard, separatinq stems from Leaves. Heat 2 Tbsp olive oiI in a small pot, stir in stems, and cook untiI softened. Add Leaves, cover, and steam for a few

with
%

1 cup

torn mint Leaves,

cup minced red onion, and l diced cucumber. Whisk together the juice of 2 [imes, Tbsp soy sauce, % tsp cayenne, and 1 Tbsp water. Thinly sLice beef and add its juices to the dressing, Serve meat over salad drizzled with dresstng
L

canne[[ini beans and dried chiLi or red-pepperflakes to taste Warm on a stove over medium heat (about 10 minutes), adjust seasoning, and serve

Cut boneIess chicken breast and yr:ur favorite sausage nto 1-inch chunks, Cut an eggPlant inlo f-inch aubes and 2 red beIL peppers into 2-inch pieces, Cut o Lemon into I wedges, Thread pieces onto skewers, alternating
ingredienLs, and sprinkLe

M

W

VEALCUTLETS

wrrH

RoSEMARY

AND PARMESAN
Combine % cup grated Parmesan, % cuP bread

with sa[t and PePPer' 0riLlfor 10 to 15 mlnuies and remove Pieces from
skewers; squeeze grilLed lemon overthe dish,

crumbs,

l

TbsP minced

MARDH 2OO9

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