Authors: David Zinczenko
The 8-Hour Diet (26 page)
Why wait for the delivery dude when you can have a cheaper, healthier, and more delicious pizza in half the time? This pizza has all the bells and whistles of a fully loaded pie, but because the crust is thin and the ingredients are carefully chosen, you end up with a pizza with a fraction of the calories.
6
POWER FOODS
4
SERVINGS
12" Boboli whole-wheat thin pizza crust
1 cup tomato-basil pasta sauce (we like Muir Glen)
2 cups shredded part-skim mozzarella
15 slices turkey pepperoni
½ cup sliced onion
½ cup chopped roasted red peppers
½ cup chopped green olives
2 cloves garlic, minced
½ tsp red pepper flakes
1 jar (6 oz) artichoke hearts, drained
1 cup fresh basil leaves (optional)
*
Preheat the oven to 400°F. Cover the crust with the sauce and then cheese. Sprinkle with the pepperoni, onion, peppers, olives, garlic, pepper flakes, and artichokes.
Bake for 12 to 15 minutes, until the cheese is melted and bubbling. Top with the basil (if using) and serve immediately.
507
CALORIES
24
G FAT
8
G SAT. FAT
1,413
MG SODIUM
7
G FIBER
*
Fresh basil is a perfect pizza garnish, but unless you have other uses for it, it’s probably not worth the extra $2 or $3 price tag.
WEIGHT-LOSS WEAPON
Boboli Whole-Wheat Crust
For years, Boboli has provided time-starved Americans with an alternative to delivery pizza. Problem is, most Americans opt for Boboli’s regular crust, which is thick and doughy and thus overloaded with calories and carbs. Thankfully, they offer a whole-wheat, thin-crust alternative that not only reduces calories but also boosts fiber, maximizing the satiating effect of the pizza. If you’d rather make personal pizzas, try whole wheat English muffins or perfectly thin pita bread.
On paper, fajitas sound like a brilliant way to avoid the more obvious pitfalls of a border crossing. Too bad most chains across the country—from Chili’s to Applebee’s to Baja Fresh—put out versions with more than 1,000 calories and a day’s worth of sodium in every serving. These are the fajitas of your dreams: juicy grilled steak, charred peppers and onions, and plenty of fixings to stuff into your tortilla, but none of the four-digit danger of the average restaurant specimen.
6
POWER FOODS
4
SERVINGS
1 chipotle pepper in adobo
2 cloves garlic
1 tsp chili powder
¼ tsp cumin
Juice of two limes
1 Tbsp sugar
¼ cup vegetable or canola oil
1 lb flank steak
Salt and black pepper to taste
1 large sweet onion, sliced into ¼-inch rings
2 large bell peppers (a mix of green and red is best), pitted and quartered
Ultimate Guacamole
or use store-bought such as Wholly Guacamole
Your favorite salsa (we like Muir Glen Cilantro Lime Salsa)
Shredded Jack cheese
8 small corn tortillas, warm
Combine the chipotle, garlic, chili powder, cumin, lime juice, sugar, and oil in a food processor or blender. Puree until you have a smooth, uniform sauce. Combine with the steak in a sealable plastic bag and marinate in the refrigerator for at least 1 hour, and up to 4, before cooking.
Preheat a grill over high heat. Remove the steak from the marinade
and pat dry with a paper towel. Season all over with salt and black pepper and grill for 4 to 5 minutes per side, until a crust has formed and the meat is firm but yielding to the touch. While the steak cooks, grill the onions and peppers until soft and caramelized.
After the steak has rested for at least 5 minutes, slice into thin pieces against the natural grain of the meat. Roughly chop the onions and peppers. Serve the steak and vegetables with guacamole, salsa, cheese, and warm tortillas.
518
CALORIES
28
G FAT
8
G SAT. FAT
471
MG SODIUM
7
G FIBER
T
he rule of snacks on the 8-Hour Diet is simple: Snack as much as you want, as long as you’re within your 8-hour window. But you’ll get the maximum weight loss and health benefits if you pack those snacks with nutrition. Here’s how.
This simple roasting technique can be applied to any of a dozen different vegetables: asparagus, cauliflower, Brussels sprouts, red potatoes. Of course, the times will vary depending on the vegetable of choice (asparagus will be done in less than 10 minutes; potatoes will take closer to 30), but the results are uniformly satisfying. Any and all taste just as good at room temperature as they do fresh out of the oven, so bake up a batch and bring these with you on the go.
4
SERVINGS
1 head broccoli, cut into florets, bottom part of the stem removed
1 Tbsp olive oil
Salt and black pepper to taste
¼ cup grated Parmesan cheese
Preheat oven to 450°F. Toss broccoli with olive oil, salt, and pepper and spread out evenly on a baking sheet. Roast in the oven until the broccoli is tender and lightly browned, about 12 minutes. Remove from the oven, toss with the cheese, and serve.
100
CALORIES
5
G FAT
1.5
G SAT. FAT
272
MG SODIUM
4
G FIBER
Sure, you can find packaged hummus in nearly every market in America these days, but this version is gloriously simple and deeply delicious. Make a double batch and keep it in the fridge all week.
6
SERVINGS
3 whole-wheat pitas, cut into wedges
1 can (14 to 16 oz) garbanzo beans (aka chickpeas), drained
2 Tbsp tahini
*
Juice of 1 lemon
2 cloves garlic, minced
½ tsp cumin
½ tsp salt
2 Tbsp olive oil
Preheat the oven to 400°F. Place the pita wedges on a baking sheet and bake for 10 minutes, until hot and lightly crisped.
Combine the beans, tahini, lemon juice, garlic, cumin, and salt in a food processor and puree. With the motor running, drizzle in the olive oil until the hummus has a thick, creamy consistency. If the mixture is still too thick, add a bit of water to thin it out. Serve with the toasted pita wedges. Keeps in the refrigerator for up to a week.
315
CALORIES
13
G FAT
2
G SAT. FAT
633
MG SODIUM
7
G FIBER
*
Tahini is a paste made from ground sesame seeds. It is easy to find these days, but if you can’t, try 1 tablespoon of smooth peanut butter for the 2 tablespoons of tahini here.
CHANGE IT UP
Hummus is dying to be embellished. The best part about making it from scratch at home (besides the money you’ll save) is that you can punch it up however you like. Try these additions:
5 or 6 whole roasted garlic cloves
½ cup bottled roasted red peppers
¼ cup chopped black olives
¼ cup sundried tomatoes, minced
Companies like Wholly Guacamole make excellent, unadulterated versions of guacamole that are perfect in a pinch. But when it comes down to it, nothing is quite as good as homemade guac.
4
SERVINGS
¼ cup chopped cilantro
2 cloves garlic, minced
Salt to taste
2 ripe avocados, pitted and peeled
*
¼ cup minced onion
2 Tbsp minced jalapeño pepper
Juice of 1 lemon
2 oz tortilla chips
Combine the cilantro and garlic on a cutting board and use the back of a chef’s knife to work them into a fine paste; a pinch of coarse salt helps this process. (If you own a mortar and pestle, there’s never been a better time to use it.) Transfer the paste to a bowl and add the avocado. Use a fork to smash the avocado into a mostly smooth—but still slightly chunky—puree. Stir in the onion, jalapeño, lemon juice, and salt. Serve with tortilla chips or warm corn tortillas.
190
CALORIES
14
G FAT
2
G SAT. FAT
357
MG SODIUM
6
G FIBER
*
Always buy Hass, or California, avocados—the ones with the dark pebbly skin. They have a higher healthy fat content and creamier taste and texture.
The most versatile of all salsas, this chunky mix of fresh produce can be scattered on tacos or nachos, folded into eggs and salads, strewn on sandwiches, or eaten with a batch of homemade tortilla chips. You really can’t lose.
6
SERVINGS
4 Roma tomatoes, chopped
1 small red onion, diced
1 jalapeño, minced
1 handful cilantro, chopped
Juice of 1 lime
Salt and pepper to taste
Combine the tomatoes, onion, jalapeño, cilantro, and lime juice in a mixing bowl. Season with salt and pepper and mix to combine thoroughly. Keeps covered in the refrigerator for up to 1 week.
15
CALORIES
0
G FAT
0
G SAT. FAT
100
MG SODIUM
1
G FIBER
Toasting nuts awakens and deepens their natural flavor, plus it allows you to customize them with your own favorite spice mixtures. Here are four reliable routes to take.
4
SERVINGS
FOR CHILI ALMONDS