Authors: Travis Stork
The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health (65 page)
Olive oil cooking spray
½ pound lean ground turkey
1 medium onion, chopped
1 red bell pepper, chopped
1 cup canned black beans, drained
½ cup chunky salsa
2 cups crushed tomato
1 tablespoon chili powder
1 teaspoon cumin
½ teaspoon garlic powder
¼ teaspoon pepper
Spray a large skillet with olive oil cooking spray. Brown the turkey along with the onions and peppers over medium heat. Add the rest of the ingredients and heat until bubbling. Reduce heat and simmer, covered, for 30 minutes. Makes 4 servings.
Olive oil cooking spray
1 pound ground buffalo meat or lean beef
1 large onion, chopped
1 green bell pepper, chopped
1 tablespoon garlic, minced
1 15-ounce can crushed tomatoes
2 cups fat-free beef broth
1 tablespoon chili powder
1 teaspoon cumin
½ teaspoon red pepper flakes
Spray a large skillet with olive oil cooking spray. Brown buffalo meat or beef and pour off any residual fat. Add the onion, green bell pepper, and garlic. Cook until soft. Add the rest of the ingredients and heat until bubbling. Reduce heat and simmer, covered, for 30 minutes. Makes 4 servings.
ANYTIME VEGETABLE SOUP
One cup of this soup contains a full serving (or more!) of Anytime Vegetables. Cook a big batch and freeze it in microwaveable one-cup containers; you can heat it up in minutes for lunch, dinner, or a snack
.
Olive oil cooking spray
½ cup onions, chopped
1 small garlic clove, minced
1 cup celery, chopped
1 cup carrots, chopped
1 cup spinach or cabbage, sliced thin
½ cup of any kind of Anytime Vegetables, such as green beans, broccoli, cauliflower, mushrooms, squash, or wax beans
1 32-ounce box fat-free, reduced-sodium chicken, beef, or vegetable broth
1 15-ounce can crushed or diced tomatoes, or 15-ounce can tomato sauce
Dash of freshly ground black pepper
Fresh or dried parsley, basil, oregano, or other herbs, to taste
Spray a saucepan with cooking spray and heat on medium. Add onion, garlic, celery, carrots, spinach, cabbage, and your choice of Anytime Vegetables, sautéing for a few minutes, until they start to soften. Add broth, tomatoes or tomato sauce, herbs, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer for 20–30 minutes, or until the vegetables are cooked to the doneness you like. Makes 6 or more servings, depending on how many vegetables you add.
ANYTIME GARDEN SALAD
Have this salad anytime you want—it’s full of Anytime Vegetables. If you’d like to use your daily Flex-Time Healthy Fat choice with your salad, choose 1½ tablespoons of my Versatile Vinaigrette. If not, give your salad a spritz of olive oil cooking spray and a splash of vinegar. Or top it with a scoop of fresh salsa
.
Place 1–2 cups spinach, romaine, or any other salad greens in a bowl. Top with your choice of raw vegetables, including chopped or sliced tomatoes, celery, bell peppers, broccoli or cauliflower florets, red cabbage, cucumbers, jicama, mushrooms, onions, pea pods, or radishes. You can also throw in your choice of cooked leftover vegetables, such as sautéed peppers, green beans, roasted eggplant, sautéed mushrooms, roasted squash, and wax beans.
Optional add-ins: Healthy Fats (½ small avocado or ¼ cup guacamole) or Snack Proteins (handful of nuts, handful of seeds, 1 ounce shredded sharp cheese, ½ cup cottage cheese, or 1 ounce feta cheese).
ANYTIME SALSA
2 15-ounce cans petite diced tomatoes, drained, juice reserved
1 medium onion, yellow or red, chopped
2–4 garlic cloves, minced
Juice of 1 small lime
1 jalapeño pepper, seeds removed, minced
¼ cup fresh cilantro, chopped
Combine all ingredients in a bowl. Mash with a potato masher or fork if desired. (Alternately, roughly chop ingredients in a food processor.) Add in reserved juice until the salsa reaches desired consistency.
MAIN-DISH ENTRÉES
1 pound salmon (4 fillets)
Olive oil cooking spray
1 tablespoon chopped fresh or dried dill
½ teaspoon garlic powder
¼ teaspoon black pepper
2 teaspoons lemon juice, fresh or bottled
Preheat oven to 350 degrees. Place salmon fillets in a glass baking dish that has been lightly coated with olive oil cooking spray. In a small bowl, mix together the herbs and spices. Season the salmon with the herb and spice mixture. Spray the fillets lightly with olive oil cooking spray. Sprinkle lemon juice over fillets. Bake 25 minutes, or until salmon flakes easily with a fork. Makes 4 servings.
1 pound salmon (4 fillets)
Olive oil cooking spray
1 tablespoon fresh rosemary leaves, chopped fine
Juice of two lemons
Preheat oven to 350 degrees. Place salmon fillets in a glass baking dish that has been lightly coated with olive oil cooking spray. Spray the fillets lightly with olive oil cooking spray, then sprinkle with lemon juice and rosemary. Bake 25 minutes, or until salmon flakes easily with a fork. Makes 4 servings.
1 teaspoon paprika
1 teaspoon curry powder
1 pound tilapia (4 fillets)
Olive oil cooking spray
2 teaspoons lemon juice, fresh or bottled
Preheat oven to 400 degrees. Mix together the paprika and curry powder. Rub the spice mixture on the fish fillets. Spray fillets lightly with olive oil cooking spray; place them in a glass baking dish that has been lightly coated with olive oil cooking spray. Bake at 400 degrees for 15–20 minutes, or until fish flakes easily with a fork. Sprinkle with the lemon juice and serve. Makes 4 servings.
1 pound cod or other white fish (4 fillets)
Olive oil cooking spray
3 plum tomatoes, thinly sliced
2 garlic cloves, minced
1 teaspoon dried oregano
Preheat oven to 400 degrees. Spray fillets lightly with olive oil cooking spray; place them in a glass baking dish that has been lightly coated with olive oil cooking spray. Top with tomato slices; sprinkle with garlic and oregano. Bake at 400 degrees for 15–20 minutes, or until fish flakes easily with a fork. Makes 4 servings.
1 pound scallops, raw
1 medium yellow bell pepper, cut into bite-sized chunks
1 medium green bell pepper, cut into bite-sized chunks
8 cherry tomatoes
8 white pearl onions
Olive oil cooking spray
Balsamic vinegar
Thread scallops, pepper chunks, cherry tomatoes, and onions on kabob skewers. Spray with olive oil cooking spray, then brush with balsamic vinegar. Grill over a medium flame for about 20 minutes, brushing with extra vinegar. Makes 4 servings.
Olive oil cooking spray
1 pound large uncooked shrimp, shelled and deveined
2 garlic cloves, minced
1 tablespoon honey
¼ cup dry white wine
In a skillet coated with olive oil cooking spray, sauté shrimp and garlic until shrimp is cooked. Add honey and wine. Simmer for 5–6 minutes, or until marmalade mixture has thickened. Makes 4 servings.
1 spaghetti squash
Olive oil cooking spray
1 pound lean ground turkey or buffalo meat
1 28-ounce can peeled, crushed tomatoes
2 teaspoons dried Italian herbs, or 1 teaspoon each dried basil and oregano
2 garlic cloves, minced
Parmesan cheese
Preheat oven to 400 degrees. Cut squash in half lengthwise. Place in a baking dish, cut-side up, with 1 inch of water. Bake for 45 minutes, or until squash is tender. Meanwhile, in a skillet spritzed with olive oil cooking spray, brown the meat until fully cooked. Stir in tomatoes, herbs, and garlic. Simmer over low heat until the squash is ready. When the squash is finished cooking, use a fork to pull out strands of the squash. Discard seeds. Pour the meat sauce over the squash, sprinkle with Parmesan cheese, and serve. Makes 4 servings.
Olive oil cooking spray
1 pound sirloin steak, visible fat trimmed
2 tablespoons fish sauce
1 teaspoon honey
1 garlic clove, minced
¼ teaspoon red pepper flakes
Juice of 1 lime
1 head of Boston lettuce, torn into bite-sized pieces
1 medium red bell pepper, seeded and cut into strips
2 carrots, cut into matchstick pieces
3 green onions, chopped
½ cup of cilantro, shredded
In a skillet that has been coated with olive oil cooking spray, sauté the beef to desired doneness. Remove from pan; slice the beef into thin slices at an angle. To make the dressing, whisk together fish sauce, honey, garlic, red pepper flakes, and lime juice in a small bowl. Arrange lettuce on four plates. Top with equal portions of red bell pepper, carrots, green onions, and cilantro. Place equal portions of the sliced beef atop the vegetables. Drizzle the dressing over each serving. Makes 4 servings.
1 pound extra-lean ground beef
1 egg
1 teaspoon dried Italian spices
1 teaspoon garlic powder
½ teaspoon black pepper
¼ cup Parmesan cheese
Olive oil cooking spray
½ cup tomato sauce
½ cup chopped fresh tomatoes
½ cup onions, chopped
½ cup zucchini, chopped
½ cup shredded part-skim mozzarella cheese
Preheat oven to 450 degrees. Mix the ground beef, egg, garlic, pepper, and Italian spices in a mixing bowl until thoroughly incorporated. Add Parmesan cheese; mix well. Press beef mixture evenly onto a baking
pan that has been coated with olive cooking spray. Bake about 20 minutes, until meat is browned. Remove from the oven and drain off any residual fat. Spread the tomato sauce around the “crust.” Arrange tomatoes, onions, and zucchini on top. Sprinkle mozzarella cheese over vegetables. Return to the oven and bake for an additional 20 minutes, or until vegetables are soft. Makes 4 servings.
1 pound boneless loin pork chops, cut into 1-inch cubes
1 medium red bell pepper, cut into bite-sized chunks
1 medium green bell pepper, cut into bite-sized chunks
1 red onion, cut into 1-inch pieces
1 tablespoon sesame oil
1 tablespoon soy sauce
Black pepper
Optional: 1 cup fresh pineapple, cut into 1-inch chunks
Thread pork, pepper chunks, red onion, and pineapple (if using) on kabob skewers. Mix sesame oil and soy sauce; brush onto skewers. Sprinkle with black pepper. Grill over a medium flame until pork is cooked through, approximately 8–12 minutes. Makes 4 servings.
Olive oil cooking spray
1 pound boneless sirloin steak or round steak, fat removed, cut into bite-size pieces
1 onion, chopped
1 cup mushrooms
1 cup fat-free, reduced-sodium beef broth
1 cup tomato sauce, tomato juice, or vegetable juice
1 tablespoon Worcestershire sauce
1 bay leaf
1 teaspoon dried thyme leaves
1 teaspoon dried rosemary leaves, crumbled
2 tablespoons dried parsley
3 carrots, chopped
4 celery stalks, chopped
1 cup green beans, chopped
1 tablespoon cornstarch mixed well with 2 tablespoons beef broth or water
In a large skillet sprayed with olive oil cooking spray, sauté beef, onions, and mushrooms until beef is brown. Add beef broth, tomato sauce or juice, Worcestershire sauce, and herbs; heat until bubbly. Reduce heat to low, cover, and simmer for 30 minutes, stirring occasionally. Add carrots, celery, and green beans and simmer for 30 more minutes. Add cornstarch-broth mixture, stir well, and heat for 3–5 more minutes, until thickened. Remove bay leaf before serving. Serves 4.
1 pound boneless pork chops, fat removed (or 1 pound boneless, skinless chicken breasts)
2 tablespoons low-sodium soy sauce
2 tablespoons tomato paste
2 tablespoons fresh ginger, grated
2 garlic cloves, minced
1 tablespoon honey
1 tablespoon cider vinegar
Combine soy sauce, tomato paste, ginger, garlic, honey, and vinegar in a bowl with pork chops. Marinate for 30–60 minutes in a ceramic or glass baking dish. Heat oven to 375 degrees. Place dish in oven and bake 30–40 minutes, or until pork chops are cooked through. Serve with sauce on the side.
1 cup salsa, fresh or bottled
1 teaspoon cumin
1 teaspoon chili powder
1 tablespoon fresh lime juice
1 pound skinless, boneless chicken breasts
Olive oil cooking spray
Fresh cilantro, chopped
Preheat oven to 375 degrees. In a bowl, combine salsa, cumin, chili powder, and fresh lime juice. Place chicken in a baking dish that has been sprayed with olive oil cooking spray. Pour salsa mixture over chicken, flipping chicken until well coated with salsa. Bake 20–30 minutes, or until chicken is cooked through. During cooking, baste chicken occasionally with salsa. Top with fresh cilantro. Makes 4 servings.
1 cup of Parmesan cheese, divided
1 teaspoon oregano
½ teaspoon garlic powder
1 pound skinless, boneless chicken breasts
4 egg whites, beaten
Olive oil cooking spray
Terrific Tomato Sauce (see recipe)
Preheat oven to 350 degrees. Mix ¾ cup Parmesan cheese, oregano, and garlic powder; spread out on a plate. Dip each chicken breast, one by one, in the beaten egg white mixture, then roll in the cheese mixture. Place the coated chicken breasts in a baking dish that has been sprayed with olive oil cooking spray. Spritz chicken breasts lightly with cooking spray. Bake for 45 minutes. Serve each chicken breast with Terrific Tomato Sauce; sprinkle with the remaining ¼ cup Parmesan cheese.