Flat Belly Diet Recipes

Chicken Piccata Recipe

2010-03-18T09:12:00.002-05:00

Ingredients:

12 ounces boneless, skinless chicken tenders
2 tablespoons flour
4 tablespoons olive oil (MUFA)
2 tablespoons freshly squeezed lemon juice
2 tablespoons chopped fresh parsley
2 teaspoons capers, minced
Freshly ground black pepper

Directions:

1. Lay the tenders on a work surface. With a smooth scaloppine pounder or a rolling pin covered in plastic wrap, flatten to 1?4" thickness. Dredge the cutlets lightly in the flour.

2. Heat a large skillet over medium-high heat. Add the oil to the skillet and heat until sizzling. Place the chicken in the skillet. Cook for 2 minutes per side or until lightly browned and cooked through.

3. Add the lemon juice, parsley, and capers. Bring the mixture to a boil. Reduce the heat and simmer for 2 minutes to allow the flavors to blend. Season to taste with the pepper. Serve the chicken with the pan juices.

Note: Pounding the chicken breasts to an even thickness is an important step because it allows the chicken to cook evenly so both ends are moist and delicious.

Nutritional Info:
235 calories, 21 g protein, 4 g carbohydrates, 15 g fat, 2 g saturated fat, 49 mg cholesterol, 108 mg sodium, 0 g fiber

Shrimp Lettuce Wraps

2010-02-13T10:24:00.002-06:00

Ingredients:

4 large romaine lettuce leaves
3 ounces medium shrimp
1 tablespoon china blue scallion ginger glaze
1/4 cup celery, chopped
2 tablespoons red onion, minced
1/4 cup fresh red bell peppers, chopped
2 tablespoons cashews

Directions:

Glaze shrimp with the ginger glaze and broil, then chill. Toss chilled shrimp with celery, red onion, peppers and cashews and roll in lettuce leaves used as wraps.

Nutritional Info Per Serving:

CALORIES

245.2 CAL

FAT

9.1 G

SATURATED FAT

1.9 G

CHOLESTEROL

165.8 MG

SODIUM

357.7 MG

CARBOHYDRATES

17.3 G

TOTAL SUGARS

8.9 G

Boca Tacos Recipe

2010-01-07T19:14:00.002-06:00

Ingredients:

4 6-inch corn tortillas, warmed
1/2 cup boca ground burger crumbles, microwaved
1/2 cup baby spinach leaves
1/4 cup salsa
1/4 cup avocado, sliced

Directions:

Microwave the Boca Ground Burger Crumbles, then split evenly between the 4 warmed corn tortillas. Top each tortilla with an equal share of spinach, salsa and avocado.

Tuscan White Bean Spread

2009-12-21T20:09:00.000-06:00

Ingredients:

1 can (15 ounces) cannellini, navy, or great northern beans, rinsed and drained
1 large clove garlic
1 tablespoon freshly squeezed lemon juice (about 1 lemon)
2 teaspoons white wine vinegar
2 sprigs fresh flat-leaf italian parsley
2 basil leaves
1 teaspoon dijon mustard
1/4 teaspoon dried oregano
red pepper flakes
3/4 cup olive oil
salt
freshly ground black pepper

Directions:

In a food processor bowl fitted with a metal blade or in a blender, combine the beans, garlic, lemon juice, vinegar, parsley, basil, mustard, oregano, and pepper flakes to taste. Puree until smooth.

With the processor or blender running, slowly pour in the oil until it is all absorbed. Season to taste with salt and black pepper.

Balsamic Roasted Carrots

2009-12-15T13:56:00.003-06:00

Ingredients:

1 small bag of baby carrots
1/4 cup extra virgin olive oil, divided
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions:

1. Preheat oven to 450°F.

In a roasting pan, combine the carrots, 2 tablespoons oil, vinegar, salt, and pepper. Toss to coat. Roast for 20 to 25 minutes, tossing occasionally, until lightly caramelized and tender but still firm. Drizzle with the remaining oil.

Nutritional Facts per serving

CALORIES

357.9 CAL

FAT

28.6 G

SATURATED FAT

4 G

CHOLESTEROL

0 MG

SODIUM

752.3 MG

CARBOHYDRATES

24.6 G

TOTAL SUGARS

12.6 G

DIETARY FIBER

6.9 G

PROTEIN

2.3 G

Citrus Ricotta Cannoli

2009-12-11T13:05:00.003-06:00

Ingredients:

1 container (16 ounces) fat-free ricotta cheese
1/3 cup confectioners' sugar
1 tablespoon freshly grated orange zest
2 teaspoons freshly grated lemon zest
1 teaspoon freshly grated lime zest
1/2 teaspoon vanilla extract
3 cups semisweet chocolate chips, divided
12 large cannoli shells

Directions:

In a medium bowl, combine the ricotta, confectioners' sugar, orange zest, lemon zest, lime zest, and vanilla extract. With an electric beater, whip until light and fluffy. Gently fold in 21/2 cups of the chocolate chips, setting aside the remaining 1/2 cup.

To assemble, spoon the filling into the cannoli shells. Melt the remaining chips and drizzle each cannoli with the melted chocolate.

Nutritional Facts per serving

CALORIES

311.9 CAL

FAT

16.5 G

SATURATED FAT

8.7 G

CHOLESTEROL

11.1 MG

SODIUM

59.5 MG

CARBOHYDRATES

39.9 G

TOTAL SUGARS

28.1 G

DIETARY FIBER

2.7 G

PROTEIN

5.9 G

Tags: flat belly diet, flat belly diet recipes, citrus ricotta cannoli, cannoli recipe

Dijon Turkey Wrap

2009-12-09T05:41:00.002-06:00

Ingredients:

1 thomas whole wheat sahara wrap
1 tablespoon annie's naturals organic dijon mustard
2 tablespoons pumpkin seeds
2 ounces applegate farms antibiotic-free honey maple turkey
1/4 cup red onion, sliced
1/2 fresh plum tomato, sliced
3 large romaine lettuce leaves

Directions:

Sprad the wrap with mustard, then sprinkle with pumpkin seeds. Top with turkey, sliced onions, tomatoes and lettuce leaves, then roll into a wrap.

Nutritional Facts per serving

CALORIES

371.3 CAL

FAT

15.7 G

SATURATED FAT

2.3 G

CHOLESTEROL

25.2 MG

SODIUM

941.2 MG

CARBOHYDRATES

31.6 G

TOTAL SUGARS

4.8 G

DIETARY FIBER

4.4 G

PROTEIN

26.8 G

Szechuan Chicken

2009-11-29T19:12:00.001-06:00

Ingredients:

1 teaspoon minced garlic
1 teaspoon grated fresh ginger
1/2 teaspoon salt-free lemon-pepper seasoning
1/2 teaspoon crushed fennel seeds
pinch of ground cloves
1 pound chicken tenders, cut into 1/2"-thick crosswise slices
1 tablespoon canola oil
12 ounces bok choy, cut into 1/2"-thick crosswise slices
1/4 cup chicken broth
1 tablespoon reduced-sodium soy sauce
red-pepper flakes (optional)

Directions:

In a mixing bowl, combine the garlic, ginger, lemon-pepper seasoning, fennel seeds, and cloves. Add the chicken. With your hands or a fork, toss well to coat all the pieces with seasoning.

Set a wok or large skillet over high heat until very hot. Add the oil and swirl to coat the pan. Place the chicken pieces in the pan so they are separated. Cook for 1 minute, or until browned on the bottom. Turn and cook for 1 minute, until browned. Reduce the heat to medium-high. Add the bok choy. Cook, tossing, for about 2 minutes, or until the bok choy leaves are wilting. Add the broth and soy sauce. Bring almost to a boil. Reduce the heat and simmer for 2 minutes, or until the chicken is no longer pink and the juices run clear. Serve, garnished with red-pepper flakes, if desired.

Salmon Sandwich

2009-11-28T07:22:00.002-06:00

Ingredients:

2 slices food for life ezekiel 4-9 sesame sprouted bread
2 tablespoons black olive tapenade
1/2 cup canned alaskan salmon
1/2 fresh plum tomato, diced
2 large romaine lettuce leaves

Directions:

Toast bread if desired, then spread with black olive tapenade. Top with salmon, tomato and lettuce.

Nutritional Info:

CALORIES

345.1 CAL

FAT

11.8 G

SATURATED FAT

1.6 G

CHOLESTEROL

69.7 MG

SODIUM

669.3 MG

CARBOHYDRATES

30.8 G

TOTAL SUGARS

1 G

DIETARY FIBER

7.2 G

PROTEIN

28.2 G

Spaghetti And Meatballs

2009-11-17T15:42:00.002-06:00

Ingredients:

1/4 cup whole wheat spaghetti, cooked
1 tablespoon extra-virgin olive oil
1/2 cup newman's own marinara pasta sauce
6 gardenburger mama mia veggie meatballs

Directions:

Cook the spaghetti according to package directions. Meanwhile, microwave the meatballs according to their cooking directions. Combine the cooked spaghetti with the olive oil to coat, then toss with the cooked meatballs and marinara sauce.

Crunchy Tuna Melt

2009-11-16T08:53:00.001-06:00

Ingredients

1 slice food for life ezekiel 4-9 sesame sprouted bread
2 ounces chunk light water-packed tuna
2 tablespoons sunflower seeds
1 slice applegate farms provolone cheese

Directions:

Lightly toast the bread, then top with tuna, sunflower seeds and cheese. Place under the broiler or in a toaster oven to heat the tuna and melt the cheese.

Pesto Chicken Wrap

2009-11-15T08:53:00.002-06:00

Ingredients:

4 ounces deli chicken slices
1/2 cup cottage cheese
1 tablespoon pesto
1 cup grape tomatoes, halved
1 cup canned water-packed artichoke hearts

Directions:

Using chicken slices as wraps, spread each slice with pesto. Top with cottage cheese, grape tomatoes and artichoke hearts then roll as a wrap.

Nutritional Info:

CALORIES

365.7 CAL

FAT

10.8 G

SATURATED FAT

2.9 G

CHOLESTEROL

61.1 MG

SODIUM

1836.7 MG

CARBOHYDRATES

26 G

TOTAL SUGARS

5.9 G

DIETARY FIBER

2.2 G

PROTEIN

40.5 G

Cheesy Veggie Pasta

2009-11-14T05:46:00.003-06:00

Ingredients:

1/4 cup fresh red bell peppers, chopped
1/2 cup broccoli florets
2 tablespoons onions, sliced
1 tablespoon extra-virgin olive oil
1/4 cup nonfat ricotta cheese
2 tablespoons organic valley shredded italian four-cheese blend
1/4 cup whole wheat penne pasta, cooked

Directions:

Cook the pasta following package directions. Saute the onions, peppers and broccoli in the olive oil. Combine the cooked pasta and vegetables and toss with the cheeses.

Nutritional Info:

CALORIES

349.6 CAL

FAT

17.3 G

SATURATED FAT

3.5 G

CHOLESTEROL

17.5 MG

SODIUM

191.7 MG

CARBOHYDRATES

32.2 G

TOTAL SUGARS

5.1 G

DIETARY FIBER

4.6 G

PROTEIN

14.1 G

California Burger

2009-11-13T07:52:00.003-06:00

Ingredients:

1 boca original vegan veggie burger
1 slice food for life ezekiel 4-9 sprouted burger bun
1 tablespoon annie's naturals organic dijon mustard
3 large romaine lettuce leaves
1/2 cup roland roasted red peppers (jarred in water)
1/4 cup avocado, sliced

Directions:

Cook the Boca Burger per package instructions. Spread bun with mustard, top with burger, lettuce, red peppers and sliced avocado.

Sassy Water Recipe

2009-11-12T18:47:00.003-06:00

Ingredients:

2 liters water (about 8 ½ cups)
1 teaspoon freshly grated ginger
1 medium cucumber, peeled and thinly sliced
1 medium lemon, thinly sliced
12 small spearmint leaves.

Instructions:

Combine all ingredients in a large pitcher and let flavors blend overnight.

Drink the entire pitcher by the end of each day.

Tags: flat belly diet recipes, flat belly diet, sassy water recipe, diet plan

Chicken Lettuce Wraps

2009-11-08T10:34:00.002-06:00

Ingredients:

1 3-ounce organic chicken breast
1 tablespoon china blue scallion ginger glaze
4 large romaine lettuce leaves
1/2 cup fresh snow peas
2 tablespoons hummus
2 tablespoons pine nuts

Directions:

Coat the chicken breast with the ginger glaze, then grill until fully cooked. Meanwhile, sprinkle the pine nuts on the hummus. To serve, slice the chicken and place sliced chicken and some snow peas in each lettuce leaf, wrap, then dip in the hummus.

Nutritional Info:

CALORIES

358.9 CAL

FAT

17.8 G

SATURATED FAT

2.2 G

CHOLESTEROL

72.3 MG

SODIUM

324.9 MG

CARBOHYDRATES

15.9 G

TOTAL SUGARS

7.2 G

DIETARY FIBER

3.8 G

PROTEIN

32.4 G

Southwest Veggie Burger

2009-11-06T21:27:00.002-06:00

Ingredients:

1 food for life ezekiel 4-9 sprouted burger bun
1 gardenburger black bean chipotle veggie burger
1/4 cup avocado, sliced
2 tablespoons onions, sliced
1 jalapeno pepper, sliced
1 tablespoon salsa
1 medium kiwi, sliced

Directions:

Microwave the Gardenburger following package directions, then place in the bun and top with avocado, onions, jalapeno, salsa and kiwi.

Nutritional Info:

CALORIES

388.9 CAL

FAT

9.9 G

SATURATED FAT

2.3 G

CHOLESTEROL

20 MG

SODIUM

811.5 MG

CARBOHYDRATES

63.4 G

TOTAL SUGARS

9.6 G

DIETARY FIBER

14.6 G

PROTEIN

16.2 G

Chilled Chicken Pasta

2009-11-05T06:23:00.002-06:00

Ingredients:

1/4 cup whole wheat penne, cooked and chilled
1 tablespoon pesto sauce
1 3-ounce organic pre-cooked chicken breast, diced
1 cup grape tomatoes, halved
3/4 cup carrots, shredded
2 tablespoons organic valley shredded italian four-cheese blend

Directions:

Combine the cooked, chilled pasta and pesto sauce and stir gently to combine. Toss in the diced chicken, tomatoes, carrots and cheese.

Nutritional Info:

CALORIES

390 CAL

FAT

12.6 G

SATURATED FAT

3.5 G

CHOLESTEROL

57.5 MG

SODIUM

707.7 MG

CARBOHYDRATES

38.8 G

TOTAL SUGARS

9.5 G

DIETARY FIBER

7.5 G

PROTEIN

31.6 G

Grilled Oregano Chicken

2009-11-04T15:27:00.002-06:00

Ingredients:

6 small boneless, skinless chicken breast halves (about 2 1/4 pounds)
1 cup coarsely chopped fresh oregano leaves
4 scallions, trimmed and thinly sliced
1/2 cup balsamic vinegar
1/3 cup extra virgin olive oil
2 teaspoons freshly ground black pepper
3/4 teaspoon salt

Directions:

Place the chicken breast halves between 2 sheets of plastic wrap. Using a mallet or heavy pan, pound to 3/4" thickness.

In a plastic resealable food storage bag, combine the oregano, scallions, vinegar, oil, pepper, and salt. Add the chicken, seal, and turn to coat. Chill for 2 hours.

Lightly coat a grill rack with nonstick cooking spray. Preheat the grill to medium for indirect heat. (If using a charcoal grill, position the coals on one half of the grill. If using a gas grill, heat one side to high, the other to low.)

Remove the chicken from the marinade, reserving the marinade. Place the chicken on the hottest section of the grill. Cook for 6 minutes, turning once. Move the chicken to the cooler section of the grill and cook for 6 minutes more, turning once, until a thermometer inserted into the thickest part of the breast registers 165°F

Ricotta Calzone

2009-11-04T06:13:00.002-06:00

Ingredients:

1/4 cup nonfat ricotta cheese
2 sundried tomatoes (jarred in olive oil), diced
1 tablespoon extra-virgin olive oil
1 teaspoon minced garlic
4 fresh basil leaves, sliced
1 thomas multigrain pita
1/2 cup newman's own marinara pasta sauce

Directions:

Combine cheese, tomatoes, olive oil, garlic and basil. Stuff this into the pocket of the pita and warm under the broiler or in a toaster oven until the pita is golden and the cheese is bubbly. Serve with the marinara sauce for dipping.
Serves 1

Nutritional Info: Per Serving

CALORIES

433 CAL

FAT

18.6 G

SATURATED FAT

2.6 G

CHOLESTEROL

10 MG

SODIUM

937.8 MG

CARBOHYDRATES

53.9 G

TOTAL SUGARS

2.6 G

DIETARY FIBER

7.2 G

PROTEIN

13.8 G

Mediterranean Salad Wraps

2009-11-03T18:03:00.001-06:00

Ingredients:

1/2 c green olive tapenade (MUFA)
2 Tbsp freshly squeezed lemon juice (about 1 lemon)
4 c salad greens (4 oz)
1/2 c canned no-salt-added chickpeas, rinsed and drained
1/2 c drained and sliced jarred roasted red peppers (blotted dry)
1/4 med seedless cucumber, halved and thinly sliced (1/2 c)
1/2 sm red or sweet onion, thinly sliced (1/4 c)
2 oz crumbled goat cheese
4 whole-wheat wraps or tortillas (8" diameter)

1. Mix tapenade and lemon juice in large bowl with fork. Add greens, chickpeas, peppers, cucumber, and onion, and toss to mix well. Add cheese and toss gently.

2. Warm wraps or tortillas per package directions.

3. Arrange one-quarter of the salad mixture onto the bottom of a wrap and roll up. Cut in half on an angle, placing a wooden pick in each half. Repeat with remaining wraps.

Nutritional Info Per Wrap 297 cal, 11 g pro, 37 g carb, 6 g fiber, 12 g fat, 3.5 g sat fat, 11 mg chol, 684 mg sodium

Hummus Dip

2009-11-03T14:49:00.002-06:00

Ingredients:

2 cans (10-oz each) garbanzo beans (chickpeas), drained, with 1/3 cup liquid reserved
juice of 1 lemon
3 tbsp olive oil
2 garlic cloves
1 tsp salt
1 tsp ground cumin

Directions:

Dump all the ingredients in a food processor. Process until the mixture is smooth and creamy and no lumps remain, scraping down the sides of the container as needed. Transfer to a serving bowl and serve immediately, or cover and chill until ready to use.

Nutritional Info:

CALORIES

78.9 CAL

FAT

4 G

SATURATED FAT

0.5 G

CHOLESTEROL

0 MG

SODIUM

307.2 MG

CARBOHYDRATES

9.1 G

TOTAL SUGARS

0.1 G

DIETARY FIBER

1.7 G

PROTEIN

2 G

Slow Cooker Chili

2009-11-03T09:19:00.003-06:00

Ingredients:

1 can (28 ounces) salt-free whole tomatoes
1 medium green bell pepper, seeded and chopped
1 can (14 ounces) chili beans, rinsed and drained
1/2 package (12 ounces) fat-free soy crumbles
chili powder
1 tablespoon minced onion
1 tablespoon olive oil
1 cup chopped avocado

Directions:

In a 4-quart slow cooker, combine the whole tomatoes, pepper, beans, soy crumbles, chili powder to taste, onion, and oil. Cover and cook on high setting for 4 to 6 hours or on medium setting for 8 hours or until thick. Garnish each serving with 1/4 cup avocado.