Healthy, Fat-Fighting Meals:
Recipes for Simple Summer Cookouts
Recipes by Julia Lacy-Adele and Stella Juarez
SUMMER'S HERE! For us, that means it's time to dash out of the dining room and relax on the deck for evening meals. And whenever possible, even cook outside too.
Beef kabobs (see recipe below) are a delicious way to get the protein blocks you need to preserve muscle tone and lose fat!
In the past, that meant grilling and greasy... Now, while we're certainly not against the occasional high-fat, calorie-laden burger or brat, thanks to the talents of cuisine experts like Julia Lacy-Adele and Stella Juarez and their new healthy recipes (from The Lean System Success Plan), on most nights, we can cook up healthy, lean, nutrient-dense, delicious gourmet meals. Often keeping the grill but cutting the grease.
Give these fast, delicious recipes a try—you can always send your thanks or feedback to us at Editors@RealSOLUTIONSmag.com, and we'll be sure to pass the praise on to our deserving chefs Julia and Stella.
 Salmon with Spicy Sweet Sauce Served with Basmati Rice and Blanched Asparagus
(4 Servings) from Julia Adele
Salmon Ingredients
4 three-ounce pieces of pink salmon
spray oil
2 tablespoons rice vinegar
1 teaspoon sesame oil
4 sheets aluminum foil
Directions
Preheat grill to medium heat or oven to 375 degrees. Lightly coat the bottom side of the fish with oil and place it on an aluminum sheet. In a separate bowl, mix sesame oil and rice vinegar. Using a basting brush, heavily coat top of fish with the oil and vinegar mixture. Grill or bake fish approximately 15 to 20 minutes, depending on how well done you like your fish.
Tip: For every two-inch thickness of fish, cook for 10 minutes.
Basmati Rice Ingredients
2 cups water
1 cup basmati rice
pinch of salt
Directions
Bring water and salt to a boil, add rice, and reduce heat. Simmer for 20 minutes or until rice is tender and fluffy.
Asparagus Ingredients
2 cups water
1 bunch asparagus
Asparagus Directions
In a shallow skillet, bring two cups water to a boil, add asparagus, and cover. Blanch for three minutes. Immerse in ice water.
Nutrition Info (per serving)
Calories: 336
Carbohydrates: 44 grams
Protein: 23 grams
Fat: 8 grams
Tuna Steaks with Light Wasabi Mayonnaise Served with Sauteed Spinach and
Acorn Squash
(4 servings) from Julia Adele
Tuna Ingredients
4 three-ounce tuna steaks
1 tablespoon sesame seeds
salt and pepper to taste
Directions
Preheat grill to medium heat or oven to broil. Lightly coat each side of tuna steak with light oil. Mix sesame seeds, salt, and pepper and gently rub into the steaks. Grill tuna for approximately 15 to 20 minutes or until desired temperature is reached. Or broil 15 to 20 minutes, again until desired temperature is reached.
Wasabi Mayo Ingredients
1/2 cup fat-free mayonnaise
2 teaspoons Wasabi paste (in the tube)
1/4 teaspoon sesame seed oil
Wasabi Mayo Directions
In a small bowl, combine mayonnaise, Wasabi paste, and sesame seed oil. Mix well.
Spinach Ingredients
3 cups spinach (cleaned and chopped)
1/4 teaspoon minced garlic
1/4 teaspoon light oil
salt and pepper to taste
Spinach Directions
In a nonstick skillet, add minced garlic to 1/4 teaspoon of light oil. Saute for two minutes. Add spinach and saute together until spinach is slightly wilted.
Squash Ingredients
2 medium acorn squash (cut in half with seeds removed)
Butter Buds
Cinnamon
Splenda (or your preferred sugar substitute)
Squash Directions
Prepare squash in shallow pan with water covering the bottom of the pan (1/2 inch). Cook 40 to 45 minutes or until tender. Cut skin away from squash. Season with Butter Buds, Splenda, and cinnamon.
Nutrition Info (per serving)
Calories: 217
Carbohydrates: 15 grams
Protein: 24 grams
Fat: 7 grams
Brick House Beef Kabobs
(4 servings) from Stella's Kitchen
Meat Ingredients
1 pound top round, cut in 1-inch cubes
1 large onion, cut in chunks
1 small red bell pepper, cubed
1 small green bell pepper, cubed
8 whole mushrooms
4 to 8 skewers (soak wooden skewers overnight)
Marinade
1/2 cup reduced-sodium soy sauce
1 tablespoon white wine or red wine vinegar
1/2 teaspoon ground ginger
3 cloves of garlic, finely chopped
3 ounces light beer
1 tablespoon onion powder
Directions
Mix marinade ingredients in glass bowl; set aside. Prick meat chunks with fork and soak in marinade overnight if possible. Place alternating pieces of meat and vegetables on the skewer sticks. Grill to desired temperature (ensuring the meat is cooked through) and serve.
Modifications
Pineapple chunks, cherry tomatoes, eggplant, corn, or squash are also terrific vegetables to skewer onto kabobs.
Nutrition Info (per serving)
Calories: 183
Carbohydrates: 11 grams
Protein: 27.1 grams
Fat: 3.4 grams
Fiber: 2.5 grams
Blackened Buffalo Pitas Served with Strawberry, Spinach, and Apple Salad
(4 servings) from Julia Adele
Buffalo Ingredients
1 pound ground buffalo (made into 4 patties)
2 tablespoons blackening seasoning
2 whole-wheat pitas (cut into halves)
Directions
Preheat grill to medium heat or heat a nonstick skillet. Coat each side of burger with blackening seasoning. Grill patties until they reach desired temperature.
Salad Ingredients
2 cups baby spinach
1 apple (cleaned and sliced)
1 cup strawberries (cleaned and sliced)
1 small orange bell pepper (cleaned and sliced)
Dressing for salad
Combine all salad ingredients in a large bowl. In a separate bowl, mix together applesauce, sour cream, cinnamon, and salt and pepper. Pour dressing over salad and toss well. Keep salad chilled until ready to serve.
Nutrition Info (per serving)
Calories: 324
Carbohydrates: 50 grams
Protein: 16 grams
Fat: 4.5 grams
EDITOR'S NOTE:
Do these recipes leave you drooling for more? Now's your chance to get a copy of the all-new Lean System Success Plan,
which features over 30 more delicious, fat-fighting recipes from Julia and Stella. The best part is, this valuable kitchen resource guide (a $20 value!), is our gift to you—FREE with purchase, for a limited time. Simply call this number to find out how to get your copy: 1-866-688-7679, Dept. #2017.
Fill out the no-obligation form below to TAKE your free issue of the printed version of Real SOLUTIONS Magazine now! Still not sure? Click here to listen to a special audio welcome from our editor, Stephen Adele. |
