Tuesday, April 21, 2009

Shrimp with Serranos

Makes: 4 servings
Prep: 25 minutes
Start to Finish: 25 minutes


  • 1 pound fresh or frozen peeled and deveined medium shrimp (thawed if frozen)
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup chopped shallots
  • 1-1/2 teaspoons minced garlic
  • 1/4 cup chopped red bell pepper
  • 2 to 3 fresh serrano or jalapeno chile peppers, seeded and finely chopped
  • 1 tablespoon fresh lime juice
  • 1 tablespoon chopped fresh cilantro


1. Rinse shrimp and pat dry with paper towels; set aside.

2. Heat oil in a large skillet over moderately high heat. Add shallots and garlic; sauce, stirring, 1 minute. Add peppers and cook, stirring, 1 minute. Add shrimp and cook, stirring, until they become opaque, 2 to 3 minutes more. Remove from heat and stir in juice and cilantro. Makes 4 servings.

Nutrition Facts

  • Servings Per Recipe 4 servings
  • Calories 195,
  • Total Fat (g) 9,
  • Saturated Fat (g) 1,
  • Cholesterol (mg) 172,
  • Sodium (mg) 171,
  • Carbohydrate (g) 5,
  • Fiber (g) 0,
  • Protein (g) 24,
  • Percent Daily Values are based on a 2,000 calorie diet

Recipes from the Sonoma Diet

These recipes, all excerpted from The Sonoma Diet, are a tasty guide through Wave 1 and Wave 2 of your new food lover's diet.

Steak and Blue Cheese Wrap


  • 3 ounces leftover grilled Marinated Beef Flank Steak, thinly sliced
  • 1 cup shredded romaine or whole fresh baby spinach leaves
  • 1/4 cup bottled roasted red sweet peppers, drained and cut into thin strips
  • 1 tablespoon crumbled blue cheese
  • 1 8-inch whole wheat flour tortilla


1. Arrange sliced beef, romaine, roasted sweet pepper strips, and blue cheese atop the tortilla. Roll up (tortilla will be very full). Makes: 1 serving

Nutrition Facts

  • Calories 390,
  • Total Fat (g) 19,
  • Saturated Fat (g) 6,
  • Cholesterol (mg) 46,
  • Sodium (mg) 775,
  • Carbohydrate (g) 21,
  • Fiber (g) 13,
  • Protein (g) 33,
  • Percent Daily Values are based on a 2,000 c alorie diet

Spinach and Lentil Salad with Toasted Walnuts

Makes: 4 servings
Prep: 30 minutes
Start to Finish: 30 minutes


  • 1/2 cup brown or French lentils, rinsed and drained
  • 1/2 cup chopped red bell pepper
  • 1/3 cup chopped scallion
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 cup toasted walnuts, chopped
  • 6 cups torn spinach leaves, tough stems removed
  • 12 ounces cooked, boneless skinless chicken breast, sliced
  • 1/4 cup Sonoma Red Wine Vinaigrette (see Recipe Center)


1. Bring lentils and 1 cup water to a boil in a small saucepan. Reduce heat, cover and simmer until lentils are tender and most of the liquid is absorbed, 20 to 25 minutes. Drain lentils and place in a medium bowl. Stir in bell pepper, scallion, parsley, and walnuts.

2. Divide spinach among 4 serving plates. Top with lentil mixture and chicken. Drizzle with vinaigrette. Makes 4 servings.

Nutrition Facts

  • Servings Per Recipe 4 servings
  • Calories 341,
  • Total Fat (g) 14,
  • Saturated Fat (g) 2,
  • Cholesterol (mg) 72,
  • Sodium (mg) 166,
  • Carbohydrate (g) 19,
  • Fiber (g) 10,
  • Protein (g) 36,
  • Percent Daily Values are based on a 2,000 calorie diet

Making the Cut with Jillian Michaels

The Biggest Loser team trainer shows us some basic moves that are part of her 30-day diet and fitness plan from her book, Making the Cut.


Muscles Targeted: Rectus abdominis, lower back, chest, shoulders

Starting Position: Start in push-up position, but keep your hands directly under your shoulders instead of outside your chest. Keep your legs straight behind you and your feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to one minute.



Performance Description: Nothing to perform here. Just hold this static contraction as long as you can. It's a lot harder than it sounds!

Tips: Be conscious of keeping your spine straight. Keep your eyes focused on the ground in front of you. Don't arch your back. Imagine you are pulling your belly button up toward the ceiling.


Mountain Climber: Up

Muscles Targeted: Cardiopulmonary system, chest, shoulders, lower abs, transverse abs

Starting Position: Start in a plank position with your feet hip-width apart.

Performance Description: Bend your knee and jump up, bringing your right thigh under the right side of your torso and leaving your left leg out behind you.

Tips: Keep your pace as fast as possible, and don't stick your glutes in the air.


Mountain Climber: Down

Quickly jump your right leg back to starting position while simultaneously jumping your left knee in toward your torso. Try to work up to a minute of Mountain Climbers in a row.


Boat Pose: Up

Muscles Targeted: Abs, lower back, quads

Sit on the floor with legs straight out in front of you; keeping them straight, raise your legs until they are at a 45-degree angle from your torso. Your torso will naturally fall back, but instead of letting the spine collapse, make a V shape with your body.