David Kirsch has incorporated his lifestyle philosophy – achieving mind, body and spirit balance – into his three best-selling books featuring healthy, delicious recipes and energizing workouts.
HEALTHY SUPER BOWL RECIPES FROM DAVID KIRSCH
NO-FAT HUMMUS
Serve this as a snack with celery, whole-grain crackers, or cucumber. For more zip, add more cayenne or a few drops of hot pepper sauce.
· 11⁄2 cups cooked or canned chickpeas, rinsed and drained
· 1⁄4 cup nonfat plain yogurt
· 1 tablespoon chopped parsley
· 1 tablespoon minced garlic
· 1⁄4 teaspoon ground cumin
· 1⁄4 teaspoon ground cayenne
· 1⁄4 cup fresh-squeezed lemon juice
1. In a food processor, combine all ingredients.
2. Process until well blended.
3. Use immediately, or refrigerate up to 3 hours.
Makes 2 servings. Per serving: 227 calories, 12 g protein, 40 g carbohydrate,
3 g fat, 0 g saturated fat, 10 g fiber, 4 g sugar
TUNA AND SHRIMP KABOB
This is a really fun party dish and can easily be adapted to serve more people.
· 1/2 small eggplant
· 2 medium shrimp, peeled and cleaned
· 1/2 medium-sized, yellow bell pepper
· 1/3 cup water
· 4 ounces skinless tuna steak, cut into four 1-inch cubes
· 1 teaspoon Dijon mustard
· 1 teaspoon chopped fresh dill
1. Preheat oven to 400°F.
2. Cut eggplant in half lengthwise, then cut diagonally into 1/2-inch pieces; set aside.
3. Cut pepper into quarters; remove seeds and stem. Cut each piece in half.
4. Bake peppers and eggplant in foil packet for 20 minutes. Remove and cool.
5. Place peppers and eggplant on skewers.
6. Place tuna and shrimp on skewers, alternating tuna then shrimp.
7. Place all skewers in a large shallow dish.
8. Combine water, Dijon mustard, and dill in a small bowl. Mix well and pour over kabobs. Cover and refrigerate 30 minutes.
9. Remove kabobs from marinade; discard marinade.
10. Spray grill rack with nonfat vegetable cooking spray. Place kabobs on grill.
11. Grill tuna/shrimp skewers 2 to 3 minutes each side and veggies 4 minutes on each side.
SESAME CHICKEN FINGERS
This easy dish goes over well at parties. It’s also great as a light meal served with broccoli.
· 1⁄4 teaspoon light soy sauce
· 1⁄4 teaspoon Dijon mustard
· 1 teaspoon water
· 1 teaspoon turmeric
· 1 4-ounce boneless, skinless chicken breast sliced into 4 strips
· 1 tablespoon toasted black and white sesame seeds
1. In a small bowl, mix the soy sauce, mustard, water, and turmeric.
2. Marinate the chicken in the mixture up to 1 hour.
3. Coat the chicken with sesame seeds.
4. Preheat oven to 350°F.
5. Place the chicken on a nonstick baking pan.
6. Bake 12 to 15 minutes or until chicken strips are cooked through.
Makes 1 serving. Per serving: 195 calories, 26 g protein, 2 g carbohydrate,
8 g fat, 1 g saturated fat, 2 g fiber, 0 g sugar
GUILTLESS BARBECUE BURGER
Red meat need not come loaded with saturated fat. Buffalo meat tastes just as delicious as beef, but it comes much leaner. Because of its leanness, it cooks quicker as well.
· 4 ounces lean ground buffalo meat
· 4 ounces lean ground turkey breast
· 1 tablespoon Worcestershire sauce
· 2 tablespoons Dijon mustard
· 2 tablespoons low-sugar, low-sodium barbecue sauce
· 2 egg whites, lightly beaten
· Nonfat vegetable cooking spray
1. Mix all of the ingredients except the cooking spray in a large bowl.
2. Form the mixture into two patties.
3. Spray a barbecue grill or nonstick skillet with cooking spray, and heat to medium-high heat.
4. Place the patties on grill or skillet, and cook about 8 minutes per side (for medium), until cooked through.
Makes 2 servings. Per serving: 185 calories, 33 g protein, 8 g carbohydrate,
3 g fat, 1 g saturated fat, .5 g fiber, 4 g sugar
TURKEY CHILI
Double this recipe, making a big pot of the stuff at the beginning of the week. Whenever you are rushed and don’t have time to prepare a more elaborate lunch or dinner, serve up some leftovers. The chili always tastes better the second time around.
· Nonfat cooking spray
· 1 pound lean ground turkey
· Salt
· Pepper
· 1 cup peeled and grated carrot
· 2⁄3 cup chopped onion
· 2⁄3 cup chopped celery
· 1 clove garlic, minced
· 2 teaspoons chili powder
· 1 teaspoon paprika
· 1 teaspoon ground cumin
· 1⁄8 teaspoon ground cayenne
· 1 141⁄2-ounce can chopped plum tomato in juice
· 1⁄2 cup low-fat, low-sodium chicken broth
· 1 bay leaf
1. Heat a 3-quart nonstick saucepan over high heat and coat with cooking spray.
2. Add the turkey, and season to taste with salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned.
3. Remove to a bowl, and cover with foil to keep warm.
4. Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.
5. Add the chili powder, paprika, cumin, and cayenne. Cook, stirring, for 1 minute.
6. Increase the heat to medium, and add the tomato, stock, and bay leaf. Bring to a boil over high heat.
7. Reduce the heat to medium-low, and simmer for 15 minutes, covered.
8. Add the browned turkey, and simmer for 5 minutes more.
9. Remove and discard the bay leaf before serving.
Makes 4 servings. Per serving: 240 calories, 23 g protein, 15 g carbohydrate,
10 g fat, 3 g saturated fat, 4 g fiber, 8 g sugar
