Weight Loss: Healthy Ethnic Food Recipes  

No matter what you order at a restaurant, they always hear, "Make it extra-heavy on the carbs and fat." After all, restaurateurs are concerned about their bottom lines, not your waistline. And whether it's Italian or Mexican, Chinese or Greek, piling plates high with inexpensive pasta, rice, and bread--along with loads of butter -- is a smart business tactic. It ensures that you feel you're getting your money's worth, without eating into the company profits. The only loser in this relationship? Your flab-covered abs.

 

We offer this alternative: fat-fighting meals from around the world that you can make at home. The secret isn't tiny, Frenchman-like portions; it's a redistribution of nutrients. That's because we've stripped away the empty calories -- scaling back unnecessary starches and fats -- and infused each meal with more belly-filling fiber and metabolism-boosting protein. The result is a weeklong, international menu that's anything but fattening -- or boring. The bonus? No tipping required.

HOW TO USE THESE RECIPES

Each recipe makes one serving. So if you're having company or want leftovers, simply multiply the ingredients by the total number of desired servings. To make cleanup easy, preheat your skillet and lightly coat it with olive-oil spray before cooking. For convenience, we've suggested specific brands of some products. However, you can substitute the brand of your choice, as long as you keep the serving size consistent.

 

 

INDIAN

Curried Shrimp Kebabs with Basmati Rice

 

1/2       c basmati rice

6          oz peeled medium shrimp

8          cherry tomatoes

8          1"-square pieces red onion (1 layer only)

1          tsp curry paste

1/2       Tbsp extra-virgin olive oil

2            skewers

 

Preheat a grill to high heat. Meanwhile, cook the rice according to the package directions. Then, in a medium bowl, combine the shrimp, tomatoes, onion, curry paste, and oil. Skewer the shrimp, tomatoes, and onion, alternating among them. Turn the grill to low and place the skewers side-by-side across it. Grill them for about 3 to 4 minutes per side, until the shrimp have plumped. Serve over the rice.

 

Makes 1 serving

 

Per serving: 463 calories 40 grams (g) protein 44 g carbohydrates 14 g fat (2 g saturated) 5 g fiber

 

ITALIAN

Sausage-and-Pepper Pasta

 

1/2       c Barilla Plus rotini pasta

5          oz Italian turkey sausage (casing removed)

1/2       medium yellow bell pepper, cut into strips

1/2       medium red bell pepper, cut into strips

3/4       c Classico Italian Sausage with Peppers & Onions marinara sauce

2          tsp reduced-fat grated Parmesan

 

As you cook the pasta according to the package directions, spray a medium nonstick skillet with olive-oil spray and place it over medium-high heat. When the pan is hot, add the sausage and cook until browned, breaking it apart to create meaty bites. Add the peppers and cook until they're just tender and the sausage is no longer pink. Pour the sauce into the pan and stir the ingredients together. When the mixture is hot (about 2 minutes), stir in the pasta. Transfer it to a bowl, and top with Parmesan.

 

Makes 1 serving

 

Per serving: 497 calories, 39 g protein, 52 g carbohydrates, 15 g fat (3 g saturated), 8 g fiber

 

MEXICAN

Steak-and-Bean Burrito

 

1          Mission Carb Balance 10" tortilla

1          tsp burrito seasoning

5          oz top round steak, cut into  thin strips

1/4       c canned fat-free refried beans

1          Tbsp sour cream

1/4       c 2 percent Mexican-blend cheese

1/2       c chopped romaine lettuce

1/2       c pico de gallo, drained

1          Tbsp taco sauce

 

Preheat the oven to 400°F, wrap the tortilla in foil, and place it in the oven. Mix the burrito seasoning with the steak to coat the meat, then place it in a nonstick skillet over medium heat. Brown the steak on both sides. Meanwhile, warm the refried beans in the microwave on low in 20-second intervals until hot. Unwrap the tortilla and spread sour cream down the center, leaving 1" bare on both ends. Spoon the beans over the sour cream, followed by the steak, cheese, lettuce, pico de gallo, and taco sauce. Fold in the bare margins of the tortilla, then fold in one side and roll the tortilla until all the edges are down.

 

Makes 1 serving

 

Per serving: 547 calories, 51 g protein, 55 g carbohydrates, 18 g fat (8 g saturated), 25 g fiber

 

CHINESE

Pork Fried Rice

 

2          tsp toasted sesame oil

4          oz pork top loin chop, cut into thin strips

1/2       c chopped onion

1          c cooked Uncle Ben's microwavable brown rice

1/4       c frozen peas

2          egg whites

1          Tbsp hoisin sauce

2          tsp low-sodium soy sauce

 

Place a large nonstick skillet over medium-high heat and add 1 tsp of the  oil, along with the pork and onion. Cook until the pork is no longer pink inside, then place the meat on a plate. Add the rice, peas, and remaining oil to the onion in the pan. Stir-fry for 2 minutes, then push it to the sides. Coat the exposed area with olive-oil spray and add the egg whites. Mix into the rice and continue to cook for another 2 to 3 minutes, until the egg is cooked. Stir the pork mixture into the rice, then add the hoisin and soy sauces. Cook until hot. Makes 1 serving

 

Per serving: 579 calories, 42 g protein, 69 g carbohydrates, 15 g fat (3 g saturated), 7 g fiber

 

 

JAPANESE

Teriyaki Salmon Bowl with Broccoli

 

6          oz boneless salmon fillet

2 1/2    Tbsp honey teriyaki sauce

1/2       c microwavable frozen broccoli

1/2       c Uncle Ben's microwavable brown rice

 

Preheat a grill to high heat. Spray a sheet of foil about four times the size of the salmon with olive-oil spray. Rub the salmon with 1/2 Tbsp of the teriyaki sauce. Place the foil on a grill rack, then place the salmon on the foil. Grill for about 5 minutes per side, or until the salmon is light pink and no longer shiny throughout. Microwave the broccoli according to the package directions. Place the rice in a medium-size shallow bowl. Top with the salmon, then add the broccoli around the fish. Drizzle the remaining sauce over the top. Makes 1 serving

 

Per serving: 519 calories 41 g protein 44 g carbohydrates 20 g fat (4 g saturated) 5 g fiber             

 

 

CAJUN

Cajun Chicken Fingers and Sweet-Potato Fries

 

1          medium sweet potato, peeled and cut into sticks about 1/4" thick

2          tsp extra-virgin olive oil

1          tsp (or more) Cajun seasoning or rub

6          oz boneless, skinless chicken breasts, cut into strips

Ketchup and Creole mustard (optional)

 

Preheat your grill to high heat and the oven to 450°F. Toss the sweet-potato sticks in 1 tsp of the olive oil and 1/2 tsp of Cajun seasoning. Place them in a single layer on a nonstick baking sheet so they don't touch each other. Bake the fries for 10 minutes, flip them over, and bake for an additional 10 to 15 minutes, or until they're tender and starting to brown. Meanwhile, toss the chicken in the remaining olive oil, then sprinkle with Cajun seasoning. About 5 minutes before the fries are done, grill the chicken for about 2 to 3 minutes per side, or until the strips are no longer pink inside. Serve immediately with ketchup and Creole mustard, if desired. Makes 1 serving

 

Per serving: 475 calories, 42 g protein, 55 g carbohydrates, 10 g fat (1 g saturated), 8 g fiber                

 

GREEK

Broiled Lamb Chop over Tomato-Cucumber Salad

 

2          medium tomatoes

1/2       medium cucumber

6          oz boneless leg-of-lamb chop

1/2       tsp extra-virgin olive oil

1/2       tsp garlic paste

Salt and pepper to taste

1          c microwavable frozen spinach

1/3       c finely chopped red onion

1          Tbsp Greek vinaigrette

1/4       c crumbled reduced-fat feta cheese

 

Preheat a grill to high heat. Cut the tomatoes in quarters across the stem, slice the piece of cucumber in half lengthwise, then cut into 1/4" pieces. For both, use a spoon to scrape out and discard the seeds, then place the vegetables in a medium bowl. Rub the lamb on all sides with the olive oil and garlic paste, and season with salt and pepper. Grill for about 3 to 4 minutes on each side, or until the meat reaches the desired doneness. Remove the lamb from the grill and let it sit for 5 minutes. While the lamb sits, microwave the spinach according to the package directions. Then add the onion, the vinaigrette, and 2 tablespoons of the feta to the tomato-and-cucumber mixture. Toss the ingredients together, then spoon them onto the center of a dinner plate. Cutting against the grain, slice the lamb into thin strips and place them on the salad. Sprinkle the remaining feta over the top and serve with the spinach on the side. Makes 1 serving

 

Per serving: 521 calories 53 g protein 36 g carbohydrates 20 g fat (6 g saturated) 11 g fiber

 

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