Battle Belly Fat: Pan-Seared Shrimp Tacos, Crunchy Crust "Mac n Cheese,” Oven Fries

*** Eat your favorite comfort foods and still battle the belly fat. Recipes the whole family will enjoy they won't even know they are eating healthy!




Flat Belly Diet Family Cookbook by Liz Vaccariello



From Denny: Want guilt free comfort food that actually taste good? Look no further in your quest to battle belly fat and not roll your eyes at typical diet food that has you bored and your family in revolt.

Liz Vaccariello is the author of the newest cookbook in her series about good food to battle belly fat, "Flat Belly Diet! Family Cookbook." She features traditional comfort food favorites like macaroni and cheese (Mac 'n' Cheese for those in the know), oven french fries, shrimp tacos and dark chocolate brownies. That line up sure doesn't sound like we will be deprived of good taste or familiar dishes.

This cookbook and recipes are geared to family healthy eating without sacrificing great taste and favorite foods. While she does limit each meal to about 400 calories the real success is combining a MUFA with each meal.

What's a MUFA? Mono Unsaturated Fatty Acid. They are found in olive oil, olives, nuts and seeds, peanut butter or other nut butters and the biggest favorite: dark chocolate.

Here are the three basic rules from Liz Vaccariello, Editor in chief of Prevention Magazine, to help lose that belly fat:

1. Eat a MUFA with every meal

2. Stick to 400 calories per meal

3. Never go more than 4 hours without eating


Recipes Featured:

Pan-Seared Shrimp Tacos
Crunchy Crust "Mac and Cheese”
Salt and Pepper Oven Fries

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Pan-Seared Shrimp Tacos

From: "Flat Belly Diet Family Cookbook"

Makes: 4 servings, 320 calories

INGREDIENTS

• 1 Haas avocado, cubed
• 3 tablespoons finely chopped red onion
• 1/2 jalapeno pepper, finely chopped
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon fresh lime juice
• 1/2 teaspoon salt, divided
• 1 pound peeled and deveined medium shrimp
• 1 1/2 teaspoons chili powder
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 8 (6-inch) corn tortillas
• 1 cup shredded romaine lettuce


DIRECTIONS

Combine the avocado, onion, jalapeno pepper, cilantro, lime juice and 1/4 teaspoon in a bowl and set aside. Combine the shrimp, chili powder, remaining 1/4 teaspoon salt and pepper in a separate bowl.

Heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook 2 1/2 to 3 minutes per side or until opaque. Transfer to a plate and keep warm. Heat tortillas in a dry skillet over medium-high heat until hot and lightly toasted, about 30 seconds per side or according to package directions. Place 2 tortillas on each plate and top each with 2 tablespoons lettuce, 1/8 avocado mixture and 1/8 of the shrimp. Serve immediately.





"Crunchy Crust "Mac and Cheese"

From: "Flat Belly Diet Family Cookbook"

Makes: 4 servings, 328 calories

INGREDIENTS

• 4 ounces multi-grain macaroni
• 4 tablespoons olive oil, divided
• 3 tablespoons Panko bread crumbs
• 2 tablespoons flour
• 1/2 teaspoon paprika
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 2 cups fat-free milk
• 1/2 cup shredded reduced-fat Cheddar cheese


DIRECTIONS

Preheat the oven to 350°F. Coat an 8-inch x 8-inch baking dish with vegetable spray.

Bring a pot of water to a boil and cook the macaroni according to package directions. Drain, rinse with cold water and drain again. Set aside. Combine the bread crumbs and 2 teaspoons oil in a small bowl. Stir with a fork to evenly coat the crumbs with oil.

Add the remaining 3 tablespoons plus 1 teaspoon oil to a large saucepan. Set over medium-high heat. Whisk in the flour, paprika, salt and pepper until smooth. Add the milk, whisking constantly. Cook, whisking, for about 5 minutes, or until thickened. Remove from the heat. Stir in the cheese until it melts. Stir in the macaroni. Pour into the baking dish. Top evenly with the crumbs.

Bake for 15 minutes, or until bubbling and golden. Allow to sit for 10 minutes before serving.





Salt and Pepper Oven Fries

From: "Flat Belly Diet Family Cookbook"

Makes: 4 servings, 262 calories

INGREDIENTS

• 1 pound russet potatoes, cut into 3 1/2-inch long by 1/2-inch wide sticks
• 1/4 cup canola oil
• 3 garlic cloves, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon chopped fresh parsley


DIRECTIONS

Preheat the oven to 450°F. Coat a large baking sheet with cooking spray.

Combine the potatoes and 2 tablespoons oil in a large bowl, tossing well to coat. Arrange potatoes in a single layer on the prepared baking sheet. Bake in the center of the oven 15 minutes, turn the potatoes and bake 15 minutes longer or until golden brown and crisp. Remove from the oven and transfer to a large bowl.

Meanwhile, heat the remaining 2 tablespoons oil in a small skillet over medium heat. Add the garlic and cook until lightly browned, about 4 minutes. Pour oil and garlic over the potatoes, and add the salt, pepper and parsley; toss well. Serve immediately.



*** For the chocolate recipes go here:

Battle Belly Fat: Fudgy Dark Chocolate Brownies, Chocolate French Toast




Flat Belly Diet Family Cookbook by Liz Vaccariello


*** THANKS for visiting, feel welcome to drop a comment or opinion, enjoy bookmarking this post on your favorite social site, a big shout out to awesome current subscribers – and if you are new to this blog, please subscribe in a reader or by email updates!

Chef Rocco Dispiritos Cheap Yet Healthy Comfort Food

From Denny: The Early Show on CBS runs this segment called "Chef on a Shoestring" where the challenge is to prepare a three course meal for four people that costs under $40.

Celebrity Chef Dispirito has appeared on "Dancing with the Stars" TV show and has a new best-selling cookbook called "Now Eat This: 150 of America's Favorite Comfort Foods, All under 350 Calories." When we think of comfort food we usually don't think of the word "healthy." Well, Chef Dispirito will prove comfort food can be healthy with fewer calories and a lot less expensive! His cookbook is already topping the New York Times sales charts.

Recipes featured from his cookbook:

Wedge of Lettuce with Bacon and Blue Cheese
Charred Beef Burgers with Baba Ghanoush
Sweet Potato Fries
Peach and Blueberry Cobbler With Ginger And Cinnamon







Discounted over at my Amazon book store - Now Eat This: 150 of America's Favorite Comfort Foods, All under 350 Calories by Chef Rocco Dispirito



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Food Facts from Epicurious.com:


Baba Ghanoush: A Middle Eastern puree of eggplant, tahini, olive oil, lemon juice and garlic. It's garnished with pomegranate seeds, chopped mint or minced pistachios and used as a spread or dip for or Middle Eastern Flat Bread.

Blue Cheese: This genre of cheese has been treated with molds that form blue or green veins throughout and give the cheese its characteristic flavor. Some of the more popular of the blues include dana-blu , gorgonzola, roquefort and stilton. Blue cheeses tend to be strong in flavor and aroma, both of which intensify with aging.

Heirloom seeds (heirloom tomato): The advent of mega-agriculture in America has seen the gradual depletion of ancient varieties of native non-hybrid plants. Unfortunately for those who appreciate full-flavored fruits and vegetables, produce-seed conglomerates focus only on those strains that have mass-market appeal - which means they're beautiful and hardy, but not necessarily the best-tasting.

Fortunately, about 25 years ago some dedicated individuals began saving what they could of the remaining open-pollinated (without human intervention) seed varieties, which have become known as "heirloom seeds." Among the many heirloom fruits and vegetables grown today are beets, carrots, corn, dried beans, lettuce, potatoes and tomatoes. As the public becomes more aware of these wonderful alternatives, farmers are also becoming more interested. Heirloom produce can be found in some specialty produce markets and farmer's markets.





Wedge of Lettuce With Bacon and Blue Cheese

INGREDIENTS:

1 small head iceberg lettuce
1 small red onion, sliced very thin
1 large heirloom tomato, cut into large dice
3/4 cup of 3-Grams-of-Fat Blue Cheese Dressing or Bolthouse Farms Chunky Blue Cheese Dressing
6 tablespoons crumbled reduced- fat blue cheese, such as Treasure Cove
6 tablespoons real bacon bits, such as Hormel Real Bacon Bits
Salt and freshly ground black pepper


DIRECTIONS:

Cut the iceberg lettuce into 4 wedges. Place 1 wedge on each of 4 salad plates, and top each wedge with some red onion and tomato. Drizzle each wedge with blue cheese dressing, and top it with crumbled blue cheese and bacon.

Season the salads with salt and pepper to taste, and serve.





Charred Beef Burgers with Baba Ghanoush

INGREDIENTS:

1 medium eggplant
2 tablespoons 5% Greek yogurt
Salt and freshly ground black pepper
4 Ezekiel 4:9 Sprouted Whole-Grain Flourless Burger Buns
Nonfat cooking spray
12 ounces 90 percent lean ground beef, formed into 4 patties
1/2 cup "Russian Island" Dressing or store bought reduced-fat Russian dressing
4 slices heirloom tomato
4 slices red onion
4 leaves romaine lettuce, broken in half


DIRECTIONS:

Char the eggplant over an open flame, rotating it often to cook evenly, about 20 minutes. The skin should be completely blackened and the flesh should be cooked through.

Place the eggplant in a bowl, cover it tightly with plastic wrap (to steam off the skin), and set it aside for 5 to 10 minutes. Then remove the charred skin with a paper towel, leaving the flesh behind.

Chop the eggplant with a knife until it is a thick and chunky puree. Mix the eggplant and the yogurt together in a bowl, and season it with salt and pepper to taste.

Preheat a grill or grill pan over high heat.

Split the buns in half, and spray the split surfaces lightly with cooking spray. Season the burger patties with salt and pepper to taste.

Place the buns, cut sides down, and the burgers on the grill. Allow the buns to char slightly, and then transfer them to a platter. Cook the burgers for about 2-1/2 minutes per side for rare.

To assemble the burgers, spread the bottom buns with some of the eggplant mixture. Place the burgers on top, and then top each burger with some of the Russian dressing. Pile the tomato, onion, and lettuce on the burgers, and set the bun tops in place. Serve.





Sweet Potato Fries

INGREDIENTS:

2 medium sweet potatoes, scrubbed
Salt
Nonstick cooking spray
2 tablespoons fresh thyme leaves
Freshly ground black pepper
Sweet paprika
Cayenne pepper


DIRECTIONS:

Slice the sweet potatoes lengthwise into 1/4-inch-thick slices. Cut the slices into 1/4-inch-wide sticks. Place the sweet potatoes in a large bowl and sprinkle generously with salt. Let stand for about 20 minutes to release some of their moisture.

Meanwhile, preheat the oven to 450°F. Place a wire rack on a baking sheet, and set it aside.

Spread the potatoes out on paper towels to absorb any excess moisture. Then place them in a large bowl, and spray them with cooking spray. Sprinkle with the thyme and salt, pepper, paprika, and cayenne to taste. Spread the potatoes out on the prepared baking sheet.

Bake the fries until they are golden and tender, 35 to 45 minutes. Serve immediately.





Peach and Blueberry Cobbler With Ginger and Cinnamon

INGREDIENTS:

Nonstick cooking spray
4 ripe peaches, peeled, pitted, and sliced
1 cup fresh blueberries
1/4 cup plus 2 tablespoons granulated Splenda
3/4 cup plus 1 tablespoon Bisquick Heart Smart baking mix
1 teaspoon ground ginger
1/4 teaspoon ground cinnamon
1/3 cup skim milk
2 tablespoons Turbinado sugar, such as Sugar In The Raw


DIRECTIONS:

Preheat the oven to 425˚F. Spray a 7 X 11-inch glass baking dish with cooking spray, and set it aside.

In a medium bowl, mix together the peaches, blueberries, the 1/4 cup Splenda, and the 1 tablespoon baking mix. Pour the fruit mixture into the prepared baking dish.

In a medium bowl, combine the remaining 2 tablespoons Splenda, the remaining 3/4 cup Bisquick, and the ginger, cinnamon, and milk. Stir until the mixture forms a soft dough. Drop spoonfuls of the dough evenly over the fruit mixture. Sprinkle the sugar over the dough.

Bake the cobbler until the fruit is tender and the biscuit topping is golden brown, about 30 minutes. Let it rest for 5 minutes before serving.





Breaking down the cost of the meal:

Steakhouse Salad

iceberg lettuce $1.99
red onion $.80
blue cheese dressing $1.49
blue cheese $2.99
bacon bits $1.99
total $9.26

Beef Burgers & Fries

eggplant $1.69
Greek yogurt $1.33
burger buns $3.19
ground beef $2.49
russian dressing $1.00
heirloom tomato $2.99
red onion $.80
romaine lettuce $1.49
sweet potatoes $1.49
thyme leaves $1.29
total $17.76

Peach & Blueberry Cobbler

peaches $2.24
blueberries $2.50
splenda $3.29
Bisquick baking mix $1.19
ginger $.25
turbinado sugar $2.49
total $11.96

His grand total: $38.98







Discounted over at my Amazon book store - Now Eat This: 150 of America's Favorite Comfort Foods, All under 350 Calories by Chef Rocco Dispirito


*** THANKS for visiting, feel welcome to drop a comment or opinion, enjoy bookmarking this post on your favorite social site, a big shout out to awesome current subscribers – and if you are new to this blog, please subscribe in a reader or by email updates!

3 Recipes and Video: Giadas Healthier Turkey Osso Buco For Sunday Dinner

From Denny: Giada is one of those few chefs that cooks healthy without sacrificing taste or texture. She also manages to figure out that fine line between what is easy to cook at home and what the family will actually enjoy. This is her interesting idea for a Sunday dinner.

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Turkey osso buco with parsley and rosemary gremolata

From: Chef Giada De Laurentiis

Makes: 6-8 servings

Here's an osso buco everyone will love, even if they aren't big fans of veal. Consider this as the centerpiece of a non-traditional Thanksgiving meal; you'll get both dark and light meat without having to cook a whole turkey. Using a gremolata to spark up the flavor of a long-cooked dish like this one is a very traditional Italian touch that makes a huge difference in the finished dish.

INGREDIENTS

Turkey osso buco with parsley

• 1 half-breast of turkey (cut into 4 pieces, preferably by the butcher)
• 2 turkey thighs
• Salt and freshly ground black pepper
• 1/3 cup all-purpose flour, for dredging
• 1/2 cup vegetable oil
• 1 small onion, finely diced
• 1 carrot, peeled and finely diced
• 1 celery stalk, finely diced
• 1 tablespoon tomato paste
• 1 cup dry white wine
• 4 cups low-sodium chicken broth
• 1 large fresh rosemary sprig
• 2 large fresh thyme sprigs
• 2 bay leaves
• 2 whole cloves

Rosemary gremolata

• 1/4 cup chopped fresh flat-leaf parsley
• Zest of 1 lemon
• 2 garlic cloves, minced
• 1 teaspoon minced fresh rosemary
• Pinch of salt
• Pinch of freshly ground black pepper

DIRECTIONS

Preheat the oven to 375°F. Pat the turkey pieces dry with paper towels to ensure even browning. Season the turkey with salt and pepper then dredge the pieces in the flour, shaking off any excess.

In a heavy roasting pan large enough to fit the turkey pieces in a single layer, heat the oil over medium heat. Add the turkey and cook until browned on both sides, about 6 minutes per side. Transfer the turkey to a plate and reserve.

To the same pan, add the onion, carrot, and celery. Season vegetables with salt and cook until they are tender, about 6 minutes. Stir in the tomato paste and cook for 1 minute. Stir in the wine and simmer until the liquid is reduced by half, about 3 minutes. Return the turkey to the pan. Add enough chicken broth to come two thirds up the sides of the turkey pieces. Add the herb sprigs, bay leaf, and cloves to the pan. Bring the liquid to a boil over medium-high heat, then cover the pan tightly with foil and transfer to the oven. Braise until the turkey is fork-tender, about 1 hour and 45 minutes hours, turning the pieces after 1 hour.

When the turkey is just about done, combine the chopped parsley, lemon zest, garlic, minced rosemary, and a pinch of salt and freshly ground black pepper in a bowl. Transfer the turkey to a cutting board and cut in thick slices , then arrange the slices in shallow serving bowls. Season the sauce to taste with salt and pepper and ladle some over each serving. Sprinkle each piece of turkey with a large pinch of gremolata. Serve immediately.

***

Prosciutto mozzarella pinwheels

From: Giada De Laurentiis

Serves: 6-8

From Giada: I usually make this in one big log because it is so impressive when it comes out of the oven and you cut it into slices, but if the kids are helping put this together, why not make it as 4 individual rolls? That way everyone can stuff and roll their own selections. Let an adult cut the hot rolls, as the yummy molten cheese retains a lot of heat.

INGREDIENTS

• Flour, for dusting
• 1 pound purchased pizza dough
• 2 cups shredded mozzarella cheese
• 7 ounces prosciutto, thinly sliced
• 1 cup coarsely chopped baby spinach (about 1 1/2 ounces)
• 1 tablespoon olive oil
• Kosher salt and freshly ground black pepper

DIRECTIONS

Preheat the oven to 425 F and position a rack in the lower 1/3 of the oven.

Line a baking sheet with parchment paper.

On a lightly floured work surface, roll out the pizza dough into a 12 to 14-inch circle, about 1/4-inch thick. Sprinkle 1/2 of the mozzarella over the dough. Arrange the prosciutto over the cheese in a single layer.

Sprinkle with the chopped spinach, then top with the remaining cheese.

Roll the dough into a thin cylinder, gently tucking in the ends. Brush the entire roll with the olive oil and season with the salt and pepper. Place the dough, seam-side down, on the baking sheet and bake for 25 minutes until the top is golden brown.

Cool the roll for 3 for 4 minutes, then use a serrated knife to cut it into 3/4-inch slices.

***

Tuscan mushrooms

From: Giada De Laurentiis

Makes: 4 to 6 servings

From Giada: If you think stuffed mushrooms are bland, you'll find these a welcome change of pace — the flavors are quite robust. These are equally good right out of the oven or at room temperature and a nice hors d'ouevre option for non meat-eaters.

INGREDIENTS

• 1/2 cup diced jarred roasted red bell peppers
• 1/2 cup diced pitted green olives
• 1/2 cup grated pecorino Romano
• 2 scallions, white parts only, finely chopped
• 2 tablespoons extra-virgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 pound white button mushrooms, cleaned and stemmed
• 1/4 cup finely chopped fresh basil leaves

DIRECTIONS

Preheat the oven to 400°F.

In a medium bowl mix together the roasted red bell peppers, olives, cheese, scallions, olive oil, salt, and pepper.

On a parchment paper-lined baking sheet, arrange the mushrooms, gill side up. Spoon the filling into the mushroom cavities, mounding it slightly. Bake until the mushrooms are tender, about 20 minutes.

Transfer the mushrooms to a serving platter, sprinkle with chopped basil, and serve.