The Virgin Diet (28 page)

Deglaze
the pan with the ¼ cup white wine and

1 tablespoon lemon juice, loosening all the browned bits stuck to the pan. Bring to a boil. Season with

1 teaspoon salt and pepper and add the parsley and capers. Add turkey to sauce mixture and serve.

HERB-CRUSTED CHICKEN BREASTS

INGREDIENTS

2 cloves garlic

1 tablespoon fresh rosemary

1 tablespoon fresh basil

1 tablespoon extra-virgin olive oil

1 teaspoon sea salt

½ teaspoon freshly cracked black pepper

4 skinless chicken breasts

DIRECTIONS

Combine herbs, olive oil, salt and pepper in food processor until it becomes a paste.

Spread paste on chicken breasts and cover in refrigerator overnight.

Then, prepare according to the second paragraph of the Basic Chicken Prep directions on page 274.

SPAGHETTI SQUASH “PASTA” WITH MEAT SAUCE

Yes, there really is such thing as guilt-free pasta! I promise you won’t even miss the noodles, and neither will your thighs.

INGREDIENTS

1 spaghetti squash

1 chopped onion

1 chopped red bell pepper

2 minced cloves garlic

1 pound ground, lean beef or turkey

1 large jar organic marinara sauce

2 teaspoons Italian seasoning blend

FOR FUN VARIATIONS

Add chopped sundried tomatoes packed in olive oil (drained), sautéed mushrooms, sliced olives and/or quartered artichoke hearts.

DIRECTIONS

You can bake or boil the spaghetti squash to get it ready to be your “pasta”:

To bake it:
Preheat oven to 375°F. Pierce the shell several times with a large fork and place in baking dish. Cook squash approximately 1 hour, until flesh is tender.

To boil it:
Cut squash in half and take out the seeds with a large spoon. Heat a pot of water big enough to hold the squash halves. When the water is boiling, drop the squash in and cook for 15 to 20 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.

Whether you bake it or boil it,
let it cool for 10 to 20 minutes so it will be easier to handle before cutting in half (if it isn’t already) and removing the seeds (if you didn’t already). Pull a fork lengthwise through the flesh to separate it into long strands.

Sauté onion, red pepper and garlic and set aside. Brown the meat and drain well. Add sautéed vegetables and garlic, marinara sauce and seasoning blend. Simmer for 30 minutes.

Serve 2 cups “pasta” topped with 8 ounces meat sauce.

TURKEY ROLL-UPS

These make a great appetizer, snack or office/school lunch. Get creative with these!

INGREDIENTS

4 to 6 ounces turkey slices

1 teaspoon Dijon mustard

Fresh or roasted tomato slices

½ small, sliced avocado Spinach leaves

DIRECTIONS

Lay turkey slice flat. Put a stripe of mustard down the center. Add a slice of tomato and avocado, top with a few spinach leaves and roll up.

You can also use roast beef or add just about any veggie or condiment you can think of. I have used goat cheese, chopped nuts, roasted veggies, etc.

SHRIMP DIJON

INGREDIENTS

2 pounds peeled, deveined, 21 to 40 size shrimp and/or wild scallops

1 julienned red bell pepper

½ cup olive oil, divided

¼ cup finely chopped garlic

2 tablespoons dry sherry 1 cup marinara sauce

1 cup Dijon mustard

¼ cup finely chopped, fresh basil

DIRECTIONS

Marinate the shrimp and bell pepper overnight in ¼ cup olive oil and the chopped garlic. Remove the shrimp from the marinade and set aside.

In a large sauté pan over medium-high heat, sauté the bell pepper and marinade for 2 to 3 minutes (add 1 to 2 tablespoons more of olive oil if needed), then add the shrimp. Cook on one side, turn shrimp and sauté until cooked through. Remove shrimp from pan.
Note:
If you are using scallops and shrimp, cook the scallops first because they take slightly longer to cook, then add the shrimp. (I cook the scallops in oil with the red pepper.) Do not overcook.

Deglaze the pan by adding the sherry and scraping up any stuck bits. Over medium heat, add the marinara sauce and Dijon mustard and whisk until blended and smooth. Add the basil and slowly drizzle in ¼ cup olive oil while whisking. Whisk and simmer until sauce is slightly reduced, thick and smooth. Add the shrimp mixture back in.

Serve as an appetizer or over sautéed spinach, brown rice or multigrain angel-hair pasta as a main dish. These get gobbled up quickly!

DIJON-ROSEMARY CRUSTED RACK OF LAMB

INGREDIENTS

2 tablespoons Dijon mustard

2 tablespoons dried rosemary, crushed in mortar

2 minced cloves garlic

1 teaspoon sea salt

½ teaspoon freshly cracked black pepper

Rack of lamb

1 teaspoon olive oil

DIRECTIONS

Combine mustard, rosemary, garlic, salt and pepper into a paste and smear to cover rack of lamb completely. Let sit for 4 to 24 hours in refrigerator to let the flavors marry.

Preheat oven to 500°F. Place rack of lamb in a 12" x 8" x 2" baking dish coated with olive oil. Roast uncovered for 4 minutes. Reduce heat to 350°F, and bake an additional 15 minutes or until a meat thermometer inserted in rack registers 180°F.

BISTRO SALMON

INGREDIENTS

¾ cup lemon juice

1 tablespoon Dijon mustard

1 cup extra-virgin olive oil

4 ounces sundried tomatoes

4 ounces pitted kalamata olives

1 tablespoon capers

1 teaspoon sea salt

½ teaspoon freshly cracked black pepper

4 (6-to 8-ounce) salmon fillets

DIRECTIONS

Whisk together lemon juice and Dijon mustard, then add olive oil. Add tomatoes, olives, capers, salt and pepper.

Arrange salmon fillets in a baking dish and pour sauce over top. Bake at 400°F for 8 to 10 minutes.

JJ’S SOUTHWESTERN TURKEY BURGERS

INGREDIENTS

1 cup total of chopped red bell pepper and chopped onion

2 ounces diced green chilies 1 tablespoon olive oil

1 teaspoon oregano

Sea salt and freshly cracked black pepper to taste

1 pound ground, lean turkey

DIRECTIONS

Sauté peppers, onions and green chilies in olive oil. Add oregano, sea salt and black pepper. Add this mixture to the ground turkey and form into 4 patties. Sauté in olive oil, turning gently to avoid breaking apart.

DESSERTS

COCONUT ICE CREAM*

INGREDIENTS

1 cup unsweetened, shredded coconut

3 cups canned, full-fat coconut milk (
not
light)**

¾ cup xylitol

1 teaspoon almond extract

DIRECTIONS

Unsweetened coconut is very dry, so a few hours before you prepare the ice cream, reconstitute

with just a little bit of the coconut milk to soften for a few hours.