Recipes: The Feel-Good Diet
 

The following is an excerpt from the book The Feel-Good Diet
by Cheryle Hart, M.D., and Mary Kay Grossman, RD
Published by McGraw-Hill; January 2007;$22.95US/$27.95CAN; 978-0-07-145378-3
Copyright © 2007 by Cheryle Hart and Mary Kay Grossman


Easy Beef and Bean Soup

Use canned beans to make this soup a snap.

½ pound lean (96 percent) ground beef
2 cloves garlic, chopped fine
1 medium onion, chopped
2 teaspoons olive oil
1 15-ounce can white kidney or cannellini beans, drained and rinsed
1 medium carrot, sliced, or 1 cup sliced frozen carrots
1 stalk celery, sliced
16 ounces tomato juice
3 cups beef broth
1 teaspoon finely chopped rosemary
1 tablespoon finely chopped parsley
Black pepper to taste

Brown ground beef with garlic and onion in oil in a large kettle or
saucepan. Add beans and all remaining ingredients. Bring to a boil. Reduce
heat. Simmer 20 to 30 minutes.

Makes 6 servings

Nutrition Facts Per Serving: 22 grams carbohydrate, 7 grams fiber, 13 grams
protein, 3 grams fat, 98 calories, Lo-Lo


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Chicken and Kashi Casserole

Kashi is labeled as a breakfast pilaf and is often found with the hot
breakfast cereals in the grocery store. But it is a wonderful wholegrain
side dish for any meal. You'll love the chewy texture in this pilaf and the
spices that are reminiscent of stuffing.

½ medium onion, diced
¾ cup diced celery
¾ cup sliced mushrooms
1 ½ teaspoons chicken flavor base
1 ½ cups hot water
1 6.5-ounce package Kashi
1 teaspoon poultry seasoning
4 chicken breasts, bone in, skin removed
Mrs. Dash seasoning
Salt as desired

Preheat oven to 375°F. To a 3-quart or larger covered casserole or dutch
oven, add vegetables, chicken base, and hot water. Mix well. Add Kashi and
poultry seasoning and stir. Arrange chicken breasts on top, bone-side down.
Sprinkle chicken with Mrs. Dash and salt as desired. Cover, and bake in oven
for 1½ hours. Let sit for 10 minutes before serving.

Makes 8 servings

Nutrition Facts Per Serving: 17 grams carbohydrate, 3 grams fiber, 19 grams
protein, 3 grams fat, 167 calories, Hi-Lo-Lo


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Grilled Pork Loin Steaks with Rosemary

Be sure not to overcook pork steaks. Use a meat thermometer to be sure that
they stay moist and juicy.

1 pound thick-cut pork loin steaks
1 tablespoon olive oil
2 tablespoons rice wine vinegar
½ teaspoon liquid smoke flavoring (optional)
1 tablespoon lemon juice
1 tablespoon soy sauce
2 teaspoons Worcestershire sauce
3 cloves garlic, crushed
2 tablespoons finely chopped fresh rosemary

Cut pork into 4 pieces. Place all ingredients in a resealable plastic bag.
Shake well. Marinate in the refrigerator for at least 2 hours and up to
overnight. Grill or broil pork steaks just until they reach 170°F. Serve
immediately.

Makes 4 servings

Nutrition Facts Per Serving: 5 grams carbohydrate, 0 grams fiber, 24 grams
protein, 15 grams fat, 248 calories, Lo-Lo-Lo


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Grilled Salmon Fillet

Salmon is an excellent source of omega-3 fatty acids. Choose fish several
times each week. The fish can also be baked in a foil packet in a 400°F oven
for 20 to 30 minutes.

1 2-pound wild salmon fillet
2 tablespoons olive oil
3 cloves garlic, crushed
Juice of one lemon
1 teaspoon Worcestershire sauce
¼ cup soy sauce
Mrs. Dash or lemon pepper seasoning

Preheat barbecue grill. Rinse salmon fillet and pat dry with paper towel.
Cut a piece of foil 4 inches longer than the length of the salmon. Brush it
with olive oil. Lay fillet, skin-side down, on foil. Curl edges of foil up
around salmon to prevent juices from running out, leaving the top uncovered.
Spread garlic evenly across salmon. Combine lemon juice, Worcestershire
sauce, and soy sauce, and pour over fillet. Sprinkle liberally with
seasoning. Place salmon fillet on foil about 6 inches from coals or gas
flame. Indirect heat is best. Cover grill. Cook 15 minutes. Do not turn.
Check salmon. Salmon is done when flesh has turned paler pink and flakes
with a fork. Do not overcook.

Makes 8 servings

Nutrition Facts Per Serving: 0 grams carbohydrate, 0 grams fiber, 14 grams
protein, 11 grams fat, 169 calories, Lo-Lo


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Sautéed Vegetables

Choose your favorite veggies. Cook them lightly to preserve vitamins and
antioxidants.

2 teaspoons vegetable oil
2 cups of any mixture of the following vegetables:
Fresh or frozen broccoli florets
Fresh or frozen cauliflower florets
Onion, cut in wedges
Carrot, sliced thin
Celery, sliced into bite-sized pieces
Fresh or frozen green beans, whole or cut
Mushrooms, sliced
Peapods
Green, red, or yellow pepper, cut in thin strips
Zucchini, sliced thin
2 tablespoons water
½ teaspoon lemon juice
1 teaspoon soy sauce

Heat oil in a medium frying pan with a lid on over medium heat. Add
vegetables. Cook, stirring, for 1 minute. Reduce heat. Add water and cover.
Continue cooking for 4 minutes (most of the water will be evaporated). Toss
with lemon juice and soy sauce.

Makes 2 servings

Nutrition Facts Per Serving (using a combination of all vegetables): 7 grams
carbohydrate, 2 grams fiber, 2 grams protein, 5 grams fat, 74 calories,
insulin-neutral unlimited

Copyright © 2007 by Cheryle Hart and Mary Kay Grossman

Author
Cheryle Hart, M.D., is board certified in bariatrics, the medical specialty
of weight management, and in obstetrics/gynecology. She completed her
specialty training at the Mayo Clinic and is now in private practice at the
Women's Wellness Workshop in Spokane, Washington.

Mary Kay Grossman, RD, is the nutritional advisor of the Women's Wellness
Workshop in Spokane. She speaks nationally on insulin resistance and
diabetes nutrition. They are the coauthors of the bestselling book The
Insulin Resistance Diet.

For more information, visit their website at www.feelgooddiet.com.