The Fat Resistance Diet: 5 Bonus Recipes
SPECIAL OFFER: - Limited Time Only!
(The ad below will not display on your printed page)

Fitness

The Fat Resistance Diet: 5 Bonus Recipes

Leo Galland, MD, director of the Foundation for Integrated Medicine in New York City, says the Fat Resistance Diet is about eating superfoods to reduce inflammation and fight fat. Check out these five Fat Resistance recipes.

Penne with Cherry Tomatoes and Ricotta

The Fat Resistance Diet is "all about consuming the right foods and enjoying what you're eating," says Dr. Leo Galland. Check out these delicious recipes, and you'll know what he means!

Penne with Cherry Tomatoes and Ricotta

Makes 2 servings

1 cup cooked whole wheat penne (or any whole wheat pasta)
2 cups cherry or grape tomatoes, halved
1 cup low-fat ricotta cheese
4 tablespoons chopped fresh basil
2 garlic cloves, minced
1/2 teaspoon salt
Freshly ground black pepper
4 cups arugula or mixed salad greens
2 teaspoons extra virgin olive oil

Combine the penne, tomatoes, ricotta, basil, garlic, salt, and pepper. Serve over a bed of arugula. Drizzle with extra virgin olive oil.

Nutrition facts per serving: 548 calories, 23g protein, 99g carbohydrate, 7g fat (1g saturated), 6g fiber

 

Mexican Salad

Makes 4 servings

15-ounce can garbanzo beans
15-ounce can black beans
2 tomatoes, diced
1 red or yellow bell pepper, diced
1/2 cup chopped scallions
1/2 cup chopped celery
1/4 cup chopped fresh cilantro or parsley
2 garlic cloves, minced
1/4 teaspoon cumin
1/2 teaspoon salt
Freshly ground black pepper
1 tablespoon walnut oil
Juice of 1 lime
2 cups mixed salad greens

Rinse the beans with cold water and drain. In a large bowl, toss the garbanzos, black beans, tomatoes, bell pepper, scallions, celery, cilantro, garlic, cumin, salt, and pepper. Dress the salad with the walnut oil and lime juice. Serve over mixed salad greens.

Nutrition facts per serving: 245 calories, 12g protein, 39g carbohydrate, 5g fat (0g saturated), 11g fiber

Pomegranate Chicken

Makes 2 servings

2 8-ounce skinless, boneless chicken breasts
1/4 cup unsweetened pomegranate juice
Juice of 1 lemon or lime
1 teaspoon extra virgin olive oil
2 garlic cloves, minced
1/2 cup chopped fresh parsley
1/4 teaspoon salt
Freshly ground black pepper
Olive oil spray
3 cups chopped romaine lettuce

Cut the chicken into thin slices. To make the marinade, mix the pomegranate juice, lemon juice, extra virgin olive oil, garlic, and parsley in a large bowl; season with salt and pepper. Add the chicken and coat well with the marinade. Cover the bowl and place in the refrigerator for 10 minutes to marinate.

Heat a nonstick frying pan and coat it with olive oil spray. Put the chicken in the pan and cook over medium heat for 7 to 8 minutes, turning occasionally, until cooked through. Discard the remaining marinade. Serve the chicken over a bed of romaine lettuce.

Nutrition facts per serving: 290 calories, 54g protein, 9g carbohydrate, 4g fat (1g saturated), 2g fiber

Baked Apples with Cinnamon and Walnuts

Makes 2 servings

2 apples for baking, such as McIntosh, cored
1 cup unsweetened pomegranate juice
1 teaspoon cinnamon
16 walnut halves

Preheat the oven to 350 degrees Fahrenheit. Place the apples in a baking dish. Pour the pomegranate juice over the apples. This will become a syrup as the apples cook. Sprinkle with the cinnamon and bake for 30 minutes, basting with the syrup, or until the apples are soft, but still hold their shape. Serve each apple topped with walnuts and syrup.

Nutrition facts per serving: 251 calories, 3g protein, 41g carbohydrate, 11g fat (1g saturated), 6g fiber

Ginger Lime Grilled Tuna

Makes 2 servings

1 tablespoon peeled, minced fresh ginger or 1 teaspoon ground ginger
Juice of 1 lime
1 tablespoon low-sodium soy sauce
1 teaspoon extra virgin olive oil
Freshly ground black pepper
12 ounces tuna steak, 1 inch thick
Olive oil spray
1/4 cup chopped fresh chives, for garnish

Whisk the ginger, lime juice, soy sauce, and extra virgin olive oil together in a shallow bowl. Add the pepper, then put the tuna in the bowl and turn to coat well. Cover the bowl and marinate the tuna in the refrigerator for 15 minutes.

Heat an electric grill or grill pan. Spray the grill with olive oil. Remove the tuna from the marinade and place on the grill. Dispose of the remaining marinade. Cook the tuna over medium-high heat for 2 minutes, then turn. Cook for another 2 minutes, or until the inside is a nice light pink. You want to take the tuna off the grill before it's well done, because it continues to cook even after it's off the heat. Garnish with chives.

Nutrition facts per serving: 267 calories, 52g protein, 2g carbohydrate, 4g fat (1g saturated), 1g fiber

 

44 Superfoods That Fight Fat

NUTS AND SEEDS: (raw, unsalted) Almonds, Flaxseeds, Sesame seeds, Walnuts

FRUIT: Apples, Blueberries, Cherries, Grapefruit, Oranges, Pomegranates

BEVERAGES: (unsweetened) Blueberry juice, Cherry juice, Green tea, Pomegranate juice, Vegetable juice

VEGETABLES: Arugula, Bell peppers, Broccoli, Cabbage, Carrots, Leeks, Onions, Romaine lettuce, Scallions, Shiitake mushrooms, Spinach, Tomatoes

HERBS AND SPICES: Basil, Black pepper, Cardamom, Chives, Cilantro, Cinnamon, Cloves, Garlic, Ginger, Parsley, Turmeric

FISH: Flounder, Salmon, Sole, Tilapia

OTHER: Egg whites, Yogurt (plain, nonfat)

 

Originally published in FITNESS magazine, August 2007.

shim