Topic : A Circle of Friends Cookbook

"If you are Italian, or simply a fan of Italian cuisine, losing weight

does not mean you have to abandon your culture or your love of

food. It does, however, require that you make a few minor substitutions

in order to offset the effects of fat-promoting refined carbohydrates

in your diet. As a positive step in this direction, try

this taste-good, noodleless zucchini lasagna, which is calorie- and

carb-controlled to help you manage your weight.

8 servings

3 large zucchini, washed but not peeled

2 teaspoons salt, or less, as needed

2 teaspoons olive oil

4 garlic cloves, minced

1 teaspoon fennel seeds

1 pound lean ground beef

1 (26-ounce) jar marinara sauce (3 cups)

Nonstick spray

4 ounces shredded fat-free mozzarella

129)

1 tablespoon whole-wheat bread crumbs

2 tablespoons freshly grated Parmesan cheese

1. Use a cheese plane to slice the zucchini into long strips. To do

this, hold the vegetable in one hand, then pull the plane down it,

surface and line it with paper towels. Lay zucchini strips on the

144 THE ULTIMATE WEIGHT SOLUTION COOKBOOK

N U T R I E N T A N A LY S I S

Calories 317

Protein 32 g

Carbohydrate 14 g

Total Fat 15 g

Saturated Fat 5 g

Cholesterol 65 mg

Fiber 3 g

Sugars 7 g

Sodium 823 mg

Each serving counts as

vegetable, and 1 low-fat

dairy product.

paper towels in a single layer; sprinkle both sides lightly with salt,

and let stand at room temperature for 15 minutes, turning strips

once as they sweat out their moisture.

2. Meanwhile, heat the oil in a large saucepan set over medium

heat. Add the garlic and cook, stirring, until lightly browned,

about 30 seconds. Add the fennel seeds and red-pepper flakes

and cook 30 seconds. Crumble in the ground beef and continue

cooking and stirring until the meat is browned, about 3 minutes.

Stir in the marinara sauce, bring to a simmer, cover, and reduce

the heat to low. Simmer about 10 minutes.

3. Preheat oven to 350°F. Spray a 9 x 13–inch baking dish with

nonstick spray.

4. Thoroughly combine the ricotta, mozzarella, egg substitute,

and nutmeg in a large bowl and set aside.

5. Use fresh paper towels to wipe salt and moisture from the zucchini

strips. Gently squeeze the strips between fresh paper towels

to remove any excess moisture, but take care not to crush or

tear them.

6. Build the lasagna by sprinkling the bottom of the prepared

baking dish with 1 teaspoon whole-wheat bread crumbs. Lay

the cheese mixture over the sauce. Sprinkle with 1 teaspoon

of the cheese mixture over the top. Sprinkle with remaining 1

teaspoon bread crumbs. Finish with remaining zucchini sauce.

Sprinkle with grated Parmesan.

7. Bake until bubbling and quite hot, about 50 minutes. Let stand

5 minutes before slicing and serving."

DR. PHIL McGRAW 145

"Sure to please every member of your family, this is a lighter,

healthier update of a family favorite, one that is just as rich and

creamy as its traditional counterpart, but without the excess calories

and saturated fat. It’s made with whole-wheat pasta, a highresponse,

high-yield carbohydrate that, unlike white pasta, has

not been stripped of its nutritional value. The artichoke hearts

add not only fiber but also extra richness (make sure you select

those packed in water, not in oil).

6 servings

Nonstick spray

2 cups fat-free milk

1 tablespoon whole-wheat flour

6 ounces shredded fat-free mozzarella cheese

8 canned artichoke hearts, packed in water, drained, rinsed, and

roughly chopped

3 cups cooked whole-wheat elbow macaroni

baking or soufflé dish with nonstick spray and set aside.

2. Heat the milk in a large saucepan set over medium-low heat.

When small bubbles appear around the edge of the pan, whisk in

the whole-wheat flour. Continue cooking and whisking until

N U T R I E N T A N A LY S I S

Calories 183

Protein 18 g

Carbohydrate 27 g

Total Fat trace

Saturated Fat trace

Cholesterol 10 mg

Fiber 2 g

Sugars 0 g

Sodium 443 mg

Each serving counts as

1 low-fat dairy product, 1 starchy

carbohydrate, and 1 nonstarchy

vegetable.

136 THE ULTIMATE WEIGHT SOLUTION COOKBOOK

thickened, about 20 seconds. Stir in cheese and cook, stirring,

until it melts and the mixture is smooth.

3. Stir in the onion powder, garlic powder, paprika, salt, nutmeg,

and pepper; then stir in the artichoke hearts and macaroni. Cook

just until heated through, about 30 seconds.

4. Mound the mixture into the prepared baking dish and press

down lightly to compact. Bake until bubbling and lightly

browned, about 20 minutes. Let stand 5 minutes before serving."

DR. PHIL McGRAW 137

"Here is a way to prepare shrimp that deserves high-priority status

in your meal planning. Low in just about everything except nutrition,

this recipe maintains just the right level of necessary sweetness

from the teriyaki sauce and pineapple.

4 servings

and deveined

8 bamboo skewers

1 green bell pepper, cored, seeded, and cut into 1-inch squares

1 red onion, cut into quarters, then divided into sections about

two layers thick

1 cup canned unsweetened pineapple chunks, drained

1. Toss the shrimp and teriyaki sauce in a large bowl. Cover and

refrigerate 1 hour, tossing occasionally. At the same time, soak

the bamboo skewers in a large glass of water.

2. Preheat broiler.

3. Thread the shrimp, bell pepper sections, onion wedges, and

pineapple chunks onto the skewers, dividing the ingredients

D R . P H I L Mc G R AW 1 3 1

N U T R I E N T A N A L Y S I S

Calories 162

Protein 25 g

Carbohydrate 12 g

Total Fat 1 g

Saturated Fat trace

Cholesterol 221 mg

Fiber 2 g

Sugars 2 g

Sodium 400 mg

Each serving counts as 1 protein,

1 nonstarchy vegetable, and

evenly among the skewers. Wrap the ends of the skewers in small

pieces of aluminum foil to keep them from burning. Lay them in

the broiler pan or in a shallow metal roasting pan. (Lining the pan

with nonstick aluminum foil makes cleanup a snap later on.)

4. Broil 5 inches from the heat until the shrimp begin to turn

pink, about 2 minutes. Turn and continue broiling just until the

shrimp are pink and firm, about 2 more minutes. Serve at once."

"It is a well-known medical fact that broccoli and other cruciferous

vegetables, such as cauliflower, cabbage, and Brussels

sprouts, are cancer fighters. Every bite of these vegetables contains

healthy doses of protective phytonutrients. One way to

make broccoli more appealing to the vegetable haters in your

family is to add it to stir-fry dishes like this one. Not only will the

broccoli taste better, but many of the antioxidants and other beneficial

plant substances it contains will be more easily absorbed

by the body when eaten with the small amount of healthy oil

that is part of the preparation. Like all red meat, sirloin is an excellent

reservoir of iron, which is essential for building bodyfirming

muscle and healthy blood. Despite the nutritional payoffs

of red meat, however, you should go easy on the amount you eat.

Restricting your consumption of red meat to a few times a month

guards against eating an excess of saturated fat. Stir-fry dishes

cook quickly, so have all your ingredients prepped before you

start cooking.

4 servings

2 teaspoons peanut or vegetable oil

2 medium scallions, minced

2 garlic cloves, minced

the rim and thinly sliced

2 cups fresh broccoli florets, or 1 (10-ounce) bag frozen broccoli

florets, thawed

100 THE ULTIMATE WEIGHT SOLUTION COOKBOOK

N U T R I E N T A N A LY S I S

Calories 176

Protein 21 g

Carbohydrate 9 g

Total Fat 6 g

Saturated Fat 1.5 g

Cholesterol 50 mg

Fiber 3 g

Sugars 1 g

Sodium 326 mg

Each serving counts as 1 protein

and 1 nonstarchy vegetable.

1 red bell pepper, cored, seeded, and chopped

2 tablespoons reduced-sodium soy sauce

2 tablespoons rice wine vinegar or white wine vinegar

1 teaspoon cornstarch whisked with 1 tablespoon water

1. Heat the oil in a large nonstick wok or large nonstick skillet

set over medium-high heat. Add the ginger, scallions, and garlic;

cook, tossing and stirring, until fragrant, about 30 seconds. Add

red-pepper flakes and orange zest and cook 20 seconds longer.

2. Slip the sirloin strips into the pan and cook, stirring and tossing,

until lightly browned, about 2 minutes. Add the broccoli and

bell pepper; continue tossing and stirring until slightly softened

but still crunchy, about 1 minute.

3. Pour in the soy sauce and vinegar and bring to a boil, stirring

constantly. Add cornstarch mixture and cook, stirring, until thickened,

about 15 seconds. Immediately remove from heat (do not

let the cornstarch mixture continue to boil). Let stand 1 minute

before serving.

market. It should be firm, not mushy, with a dry, papery skin that

must be removed before the inner fibers can be minced. A vegetable

peeler works well for this.

skin of an orange, lemon, or lime in which the oil is concentrated)

with a citrus zester, available at most gourmet stores or outlets

online, or with the large holes of a box grater, provided you do

not press the fruit too hard against the grater and thereby remove

the bitter, white pith as well."

DR. PHIL McGRAW 101

"This classic French dish, refitted for high-level nutrition, showcases

it all: chicken, vegetables, and fruit. The result is a main

meal that delivers nutrition payoffs of high protein and high fiber.

Fiber, of course, is the substance in fruits and vegetables that has

been cited as a possible preventative for obesity, heart disease, diabetes,

and some cancers.

4 servings

2 teaspoons olive oil

8 small skinless and boneless chicken thighs

12 ounces button mushrooms, brushed of dirt and thickly sliced

18 baby carrots (about 8 ounces)

20 pitted prunes (about 4 ounces)

2 teaspoons dried thyme

1 teaspoon dried rosemary

2 teaspoons whole-wheat flour

1. Heat the oil in a large skillet or high-sided sauté pan set over

medium heat. Add the chicken and cook until brown, turning

once, about 2 minutes. Transfer to a plate.

2. Add the onion to the pan and cook, stirring, until softened,

about 2 minutes. Add sliced mushrooms and continue cooking,

stirring occasionally, until they have given off their liquid, about

122 THE ULTIMATE WEIGHT SOLUTION COOKBOOK

N U T R I E N T A N A LY S I S

Calories 363

Protein 40 g

Carbohydrate 37 g

Total Fat 7 g

Saturated Fat 2 g

Cholesterol 96 mg

Fiber 6 g

Sugars 0 g

Sodium 340 mg

Each serving counts as 1 protein,

1 nonstarchy vegetable, and

1 fruit.

3 minutes. Add the carrots, prunes, thyme, rosemary, salt, and

pepper and cook until fragrant, about 1 minute. Finally, pour in

the broth, scraping up any browned bits from the bottom of

the pan.

3. Return the chicken and any accumulated juices to the pan.

Bring the mixture to a simmer, stir well, cover, and reduce heat to

low. Simmer, stirring occasionally, until the chicken is cooked

through and the sauce is thickened somewhat, about 25 minutes.

4. Uncover and sprinkle whole-wheat flour over the ingredients.

Stir well, then cook just until thickened, about 30 seconds. Serve

at once."

DR. PHIL McGRAW 123

Enjoying pork on occasion will not send the scales soaring, so

long as you choose the healthier, lean cuts such as loin or tenderloin,

which compare favorably to skinless chicken in terms of

fat and calorie content. This hearty, no-fuss recipe revamps the

classic Italian rendition without tons of fat.

8 servings

1 tablespoon no-salt lemon pepper

2 teaspoons fennel seeds

2 teaspoons dried oregano

2 teaspoons dried rosemary

1 teaspoon salt

1 tablespoon olive oil

3 garlic cloves, mashed or put through a garlic press

1. Preheat oven to 325°F. Combine the lemon pepper, fennel

seeds, oregano, rosemary, and salt in a small bowl; set aside.

Combine the olive oil and mashed garlic in a second small bowl.

Rub the olive oil mixture evenly over the pork loin, coating it

thoroughly. Sprinkle the herb mixture over the entire pork loin.

Place in a shallow roasting pan, broiler pan, or shallow baking

dish.

2. Roast until golden brown. An instant-read meat thermometer

inserted into the thickest part of the loin should register

160°F for medium, about 65 minutes, or 170° for well done,

about 1 hour and 15 minutes.

106 THE ULTIMATE WEIGHT SOLUTION COOKBOOK

N U T R I E N T A N A LY S I S

Calories 259

Protein 33 g

Carbohydrate 1 g

Total Fat 13 g

Saturated Fat 4 g

Cholesterol 92 mg

Fiber 1 g

Sugars 0 g

Sodium 242 mg

Each serving counts as 1 protein.

"Attention all pizza lovers: With these imaginative minipizzas,

which use whole-grain crackers as their base, you’ll have great

pizza taste without the calories and refined carbs that usually go

with it. They are also perfect for a party appetizer tray.

4 servings

1 teaspoon dried oregano

1 teaspoon dried basil

16 low-salt Triscuit crackers

5 tablespoons plus 1 teaspoon shredded fat-free provolone or

mozzarella cheese

1. Preheat broiler. Combine oregano, basil, and red-pepper

flakes, if using, in a small bowl and set aside.

2. Place the crackers on a rimmed baking sheet, lay a sun-dried

tomato on each one, and top with 1 teaspoon cheese.

3. Place about 5 inches below the heat source and broil just until

the cheese melts, about 15 seconds. Sprinkle the herb mixture

over the minipizzas and serve at once.

N U T R I E N T A N A LY S I S

Calories 69

Protein 5 g

Carbohydrate 9 g

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 2 mg

Fiber 1 g

Sugars 0 g

Sodium 264 mg

Each serving counts as 1 starchy

carbohydrate and 1 nonstarchy

vegetable."

166 THE ULTIMATE WEIGHT SOLUTION COOKBOOK