Salmon and Black Bean Dinner Salad
(4 servings & About $4 per serving)
- 12-ounce bag of salad greens, such as spring mix
- 2 cups cooked or canned black beans, drained
- 1/4 cup thinly sliced red onion
- 2 cups grape tomatoes, sliced in half
- 1/2 cup plus 2 tablespoons Cilantro Lime Dressing (see below)
- 12 ounces canned salmon, packed in water (or fresh salmon)
- 1 large avocado, sliced thin
- 2 tablespoons fresh dill, chopped
- Toss salad greens, beans, onion, and tomatoes with 1/2 cup salad dressing.
- Top with salmon and avocado.
- Drizzle salmon and avocado with 2 table¬spoons dressing. Sprinkle with dill.
Superstar Veggies: 3 servings
Protein: 2 servings
Fat: 1 serving
Cilantro Lime Dressing
(Makes about 8 servings of 2 tablespoons each)
- 1 cup plain yogurt, plain kefir, or plain drinkable yogurt
- 2 teaspoons extra-virgin olive oil
- 2 teaspoons fresh lime juice
- 1/2 teaspoon freshly grated lime rind
- 1 tablespoon fresh cilantro, finely chopped, or more to taste
- Salt and freshly ground black pepper to taste
- Combine all ingredients. Add water if needed to thin to desired consistency.
Protein: 0 (contains a fraction of a protein serving, but we’ll consider it 0)
Fat: 0 (contains a fraction of a fat serving, but we’ll consider it 0)
Hearty Southwestern Chili (Meatless)
(4 servings & about $3 per serving)
- 2 tablespoons extra-virgin olive oil
- 1 large carrot, diced
- 1 onion, diced
- 2 cloves garlic, minced
- 1 small green bell pepper, diced
- 1 jalapeño pepper, seeded and chopped (or use seeds for extra heat)
- 2 tablespoons tomato paste
- 15-ounce can petite diced tomatoes with juice
- 1 jar (16 ounces) picante sauce or salsa (hot or mild)
- 2 cups cooked or canned kidney beans, drained
- 1 cup fresh or frozen corn kernels
- 1–2 tablespoons chili powder (to taste)
- 1 teaspoon cumin
- 2 teaspoons oregano
- 4 ounces shredded cheddar cheese
Taco Stuffed Peppers
(4 servings & about $4.75 per serving)
Superstar Veggies: 4 servings
Protein: 2 servings
Grains: 1/2 serving
"The Lose Your Belly Diet: Change Your Gut, Change Your Life," is published by Ghost Mountain Books, which is owned, in part, by The Doctors’ Executive Producer.
- In a 4-quart saucepan, heat oil over medium heat.
- Add carrot, onion, garlic, green bell pepper, and jalapeño pepper. Cook 3–4 minutes, stirring often.
- Mix in tomato paste and cook for one minute, stirring continuously. Add in tomatoes, picante sauce, beans, corn, chili powder, cumin, and oregano.
- Reduce heat, cover, and simmer 10–15 minutes.
- Divide chili into four bowls. Top with cheese.
- 4 medium red bell peppers, cut in half from top to bottom, seeds, membranes, and stems removed
- Freshly ground black pepper
- 1 pound extra-lean ground turkey breast
- 1 jar (16 ounces) picante sauce or salsa
- 2 cups tomato sauce, divided
- 2 tablespoons taco seasoning
- 1 cup cooked brown rice or quinoa
- 4 ounces shredded Monterey jack cheese
- Preheat oven to 375 degrees. Bring a large pot of water to boil. Immerse peppers in boiling water for 3 minutes.
- Drain peppers and discard water. Arrange peppers, open-side up, in a large glass baking dish, sprinkle with black pepper, and set aside. Spray a large skillet with cooking spray.
- Sauté turkey in skillet over medium heat 4–5 minutes, until cooked through. Stir in picante sauce, 1 cup tomato sauce, taco seasoning, and cooked rice or quinoa.
- Cook 1–2 minutes, until heated through. Spoon turkey mixture into peppers. Pour 1 cup tomato sauce over all and sprinkle with shredded cheese.
- Bake 15–20 minutes, or until bubbly.