Abs Diet Recipe Smoothie

This is a new smoothie, with an Abs Diet and Zone Diet compatible recipe. Enjoy…

4 oz Naked brand pomegranate/acai juice
2 oz frozen mangos
2 oz frozen blueberries
2 oz frozen strawberries
3 Tbs almond butter
2 scoops protein powder (I like EAS Advant Edge)
4 oz nonfat milk

1. Add the juice and milk to the blender first
2. Then add the fruit, protein powder and almond butter
3. Blend it up
4. Drink it up!

Some people are turned off by the almond butter, but I think that it adds a nice subtle nutty taste that goes really nice with the juice.

52 g protein (25%)
92 g carbs (44%)
31 g fat (30%)

beef stew

2 1/2 pounds top sirloin, trim off all visible fat, cut into 1 1/2 inch chunks
1/3 cup tomato paste
3 T balsamic vinegar
2 T olive oil
2 T oat flour
2 medium onions, cut into 1 1/2 inch chunks
5 medium sweet potatoes, cut into 1 1/2 inch chunks
1 pound carrots, cut into 1 1/2 inch chunks
1 cup red wine
6 cloves garlic
2 bay leaves
1 t cracked black pepper
1 t salt

Crock Pot Version:
Add ingredients to crock pot in this order: olive oil, beef, tomato paste, vinegar. Sprinkle flour all over the top, then add the veggies, garlic, bay leaves and wine. Cook on high for about 5 hours, or low for about 8. If you’re not cooking it overnight, then give it a big stir once or twice during cooking. If you are cooking overnoght, don’t worry about it.

Oven Version:
Heat oven to 350. Use a dutch oven or saute pan with a lid. Over high heat, add the olive oil, beef, and a pinch of the salt and pepper. Stir beef continuously until browned (about 5 minutes). Add all other ingredients, along with 3 cups of water or stock. Stir and bring to boil. Put on the lid, and transfer to the oven. Cook until the meat is tender, about 2 1/2 hours.

Serves 10 @ 330 calories
10 g fat (28%)
30 g carbs (41%)
23 g protein (31%)

image credit: flikr user thebittenword

2 cans black beans (drained)
12 oz. ground turkey
1 onion
1 tbs. vegetable oil
2 cloves garlic, crushed
2 cans beef stock
1 small can tomato paste
1 tbs. thyme
1 tbs. basil
1 tbs. parsley
1 bay leaf
1 avocado

Saute the ground beef in a nonstick skillet. Chop the onion. When the beef is done, remove it, drain the pan, and saute the onion and garlic in the vegetable oil until the onion is translucent. Combine all ingredients in a medium saucepan. Stir well to help blend the tomato paste. Simmer for 20 minutes, remove the bay leaf, garnish with slices of avocado, and serve. Serves 4.

Blocks: 4
Calories: 475
Carb: 44g (41%)
Protein: 31g (29%)
Fat: 16g (30%)

Yup, spaghetti omelet…trust me.

3 cups cooked spinach spaghetti
4 eggs
1 cup broccoli florets
4 tbs. Parmesan cheese
1 1/2 oz. protein powder
2 tbs. fresh chopped parsley
2 tbs. fresh chopped basil
1 tbs. butter
1 tsp. freshly ground pepper
pinch salt

Boil the pasta and steam the broccoli. Place the cooked, drained spaghetti in a bowl. Mix in the broccoli, parsley, basil, salt, pepper, protein powder and butter. When the butter is melted, stir in the cheese. While the mixture cools, stir occasionally. Beat the eggs, then add to the pasta. Spray a nonstick skillet with cooking spray, stir the spaghetti once more, then pour mixture into the skillet. Cook over medium-high heat. When the egg starts to firm up, flip the omelet. Serves 4 
 
Blocks: 3
Calories: 310
Carb: 27g (38%)
Protein: 23g (33%)
Fat: 10g (29%)

This is one of our family’s favorites. We eat it all the time in the winter. Even our normally picky kids love it.

1 1/2 lb. chicken breasts
2 large green peppers

2 cups onion
2 cups carrots
1 cup tomatoes
1 1/2 cups corn kernels
1/2 cup green chiles
1 qt. water
1/3 cup chicken broth
1 1/2 cups wheat flour
5 tbs. butter
6 cups milk
2 tbs. garlic powder
1 tsp. white pepper
1 tsp. black pepper
1 tbs. cumin
1 tbs. Cajun spices
1 tsp. cayenne pepper
1 tbs. seasoned salt
2 tbs. onion powder
5 tbs. chili powder

Start by broiling the chicken. When cooked, shred or dice it, and place in a large stock pot. Dice the peppers, onions, carrots and tomatoes.

Note, we normally add the chopped veggies to the pot now. But if you’ve got picky eaters at home, you could always give these a quick shot in the blender first. It’ll grind them up so they’re unrecognizable, but they still give the soup a ton of flavor, and some added thickness as well.

Add in all remaining ingredients except for the butter, flour and milk. Bring to a boil, then let it simmer on a low burner.

In a medium saucepan, melt the butter. In another saucepan, heat the milk until steaming, then remove from the burner. When the butter is melted, slowly whisk in the flour. Avoid lumps. As the mixture becomes too dry to work with, slowly alternate adding the flour and the milk. When you’ve combined all of the butter, flour and milk, whisk this mixture slowly into the simmering soup. Let the whole thing cook on low for another 20 minutes.

Makes 10 servings. It will keep in the refrigerator for about a week, and freezes well.

Blocks: 4
Calories: 390
Carb: 36g (41%)
Protein: 28g (31%)
Fat: 12g (28%)

This is a nice brunch item, and it also works great for the lunchbox.

2 tsp. butter
3/4 cup onion
2 tsp. whole wheat flour
1/2 tsp. salt
1/4 tsp. pepper
1 1/2 cup 1% milk
2 cups cooked brown rice
3 oz. crumbled Feta cheese
1 egg, lightly beaten
2 egg whites
2 cups cooked spinach
6 oz. precooked shrimp
cooking spray
2 Tbs. grated Parmesan cheese

Steam and drain the spinach ahead of time. Preheat oven to 400 degrees. Melt the butter in large skillet over medium heat. Chop the onion and saute it until translucent. Whisk in flour, salt & pepper, then gradually add milk. Bring the mixture to a simmer and cook one minute or until slightly thick. It will want to lump and stick, so be sure to stir it constantly.

Remove the pan from heat and stir in the egg and egg whites. Mix well, then add the rice, Feta, spinach & shrimp. Pour the mixture into a 9″ pie plate coated with cooking spray. Sprinkle with Parmesan cheese, and bake at 400 for 35 minutes or until it sets. After it’s solid, broil it for 2 minutes or until golden brown. Serves 6 as a light lunch.

Blocks: 2
Calories: 205
Carb: 20g (39%)
Protein: 15g (30%)
Fat: 7g (31%)