Dinner
Leave a comment

Getting Coachella Recipe Ready with Dr. Ian Smith

This weekend there is going to be a mass exodus from LA to Indio, California, for one of the most highly anticipated events of the year–Coachella.  If you aren’t familiar with Coachella, it is a music festival in the desert that has turned into a who’s who’s red carpet event after event.  Headlining this year’s festival are AC/DC, Jack White, and Drake.  While I won’t be attending the festival, I want to get all of you Coachella ready, which means this week it’s all about Coachella prep!  And, what a better way to start with than your diet?  Of course during the festival, everyone wants to look their best and with today’s menu that will happen.  

Today’s Coachella prep comes from Dr. Ian Smith‘s The Shred Diet, which provides a killer combo of diet confusion, meal spacing, meal replacement and strategic snacking.  Dr. Ian know that losing weight and maintaining weight does not mean being relegated to a diet of carrots and celery.  The Shred Cookbook is filled with:

Midday recipes: from Heavenly Cheeseburgers to Green Bean and Artichoke Stir Fry

Protein-rich dinners that are quick to make and satisfying to eat: from Cheese-packed Chicken Breasts to Seared Mustard Pork Chops and Cider-braised Onions

Side-dishes: from Crispy Sweet Potato Wedges with Ginger-Soy Glaze to Creamy Polenta

Snack ideas so simple and so good you’ll want to plan a party around them

Carb recipes really count, including pancakes, potatoes, and pastas

Southern specialties and recipes from Dr. Ian’s family: from Dr. Ian’s Sweet Barbecue Steaks to Uncle Johnny’s Black-eyed Pea Salad to Ma’s Eggplant Parmesan

Complete nutritional information and portioning for each recipe

Over 75 all-new recipes for meal–replacing smoothies and soups

The Shred Cookbook outlines the foundations of the Shred and Super Shred diet programs, explaining the central tenets Dr. Ian envisioned for the programs:  They must be inexpensive, realistic, and they must not ask for perfection.  Examples of typical days of meals and snacks on the SHRED programs help get readers started in the SHRED lifestyle. 

Today I am giving you three recipes, full of flavor, full of nutrition, but not full of empty calories that are perfect to jumpstart your week of shredding for Coachella.  Follow the recipes below!

Uncle Johnny’s Black-Eyed Pea Salad:

1/4 Cup Olive Oil

Juice of 1/2 Lemon

1/8 Cup Vinegar

Pinch of Sugar (I used a TSP of honey)

Salt and freshly ground black pepper, to taste

One 16-ounce can black-eyed peas, drained and rinsed

2-3 Scallions, trimmed and chopped

3-4 TBSP chopped fresh flat-leaf parsley

1 small yellow onion, chopped

1/2 cup chopped red pepper

1/2 cup chopped green pepper

1 TBSP chopped red onion

1 TBSP chopped chives

1 cup chopped fresh tomatoes

1 cup chopped cucumber

1 cup chopped celery

Shredded lettuce, for serving

Black-Eyed Pea Ingredients

Black-Eyed Pea Ingredients

Dressing Ingredients

Dressing Ingredients

In a small bowl, combine the olive oil, lemon juice, vinegar, and a pinch of sugar (or honey)

Whisk until the dressing is thick and emulsified, season with salt and pepper 

In a large serving bowl, combine remaining ingredients (except lettuce), and toss to mix

Veggie Ingredients

Veggie Ingredients

Drizzle the dressing over the salad and toss until well coated

Let stand approximately 15 minutes before serving

Season with additional salt and pepper to taste

Serve on a bed of shredded lettuce

Uncle Johnny's Black-Eyed Pea Salad over Arugula

Uncle Johnny’s Black-Eyed Pea Salad over Arugula

A close up!!

A close up!!

Uncle Johnny's Black Eyed-Pea Salad
Write a review
Print
Prep Time
30 min
Total Time
30 min
Prep Time
30 min
Total Time
30 min
2190 calories
314 g
0 g
61 g
115 g
9 g
1336 g
353 g
52 g
0 g
49 g
Nutrition Facts
Serving Size
1336g
Amount Per Serving
Calories 2190
Calories from Fat 539
% Daily Value *
Total Fat 61g
94%
Saturated Fat 9g
46%
Trans Fat 0g
Polyunsaturated Fat 9g
Monounsaturated Fat 40g
Cholesterol 0mg
0%
Sodium 353mg
15%
Total Carbohydrates 314g
105%
Dietary Fiber 61g
243%
Sugars 52g
Protein 115g
Vitamin A
140%
Vitamin C
415%
Calcium
69%
Iron
232%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 Cup Olive Oil
  2. Juice of 1/2 Lemon
  3. 1/8 Cup Vinegar
  4. Pinch of Sugar (I used a TSP of honey)
  5. Salt and freshly ground black pepper, to taste
  6. One 16-ounce can black-eyed peas, drained and rinsed
  7. 2-3 Scallions, trimmed and chopped
  8. 3-4 TBSP chopped fresh flat-leaf parsley
  9. 1 small yellow onion, chopped
  10. 1/2 cup chopped red pepper
  11. 1/2 cup chopped green pepper
  12. 1 TBSP chopped red onion
  13. 1 TBSP chopped chives
  14. 1 cup chopped fresh tomatoes
  15. 1 cup chopped cucumber
  16. 1 cup chopped celery
  17. Shredded lettuce, for serving
Instructions
  1. In a small bowl, combine the olive oil, lemon juice, vinegar, and a pinch of sugar (or honey)
  2. Whisk until the dressing is thick and emulsified, season with salt and pepper
  3. In a large serving bowl, combine remaining ingredients (except lettuce), and toss to mix
  4. Drizzle the dressing over the salad and toss until well coated
  5. Let stand approximately 15 minutes before serving
  6. Season with additional salt and pepper to taste
  7. Serve on a bed of shredded lettuce
beta
calories
2190
fat
61g
protein
115g
carbs
314g
more
http://www.newsforchews.com/

Cheese-Packed Chicken Breasts:

Four 6-ounce skinless, boneless chicken-breast halves

Salt and pepper, to taste

4 slices thin-sliced provolone 

1/2 cup all-purpose flour

3/4 breadcrumbs, crushed

2 TBSP chopped flat-leaf parsley

2 egg whites, beaten

EVOO

Cheese Packed Chicken Ingredients

Cheese Packed Chicken Ingredients

Preheat oven to 375

Sandwich the chicken breasts between 2 laers of waxed peper

Pound them with a mallet or heavy pan until each is about 3/4-inch thick

Season each breast with salt and pepper

Cut a pocket in each chicken breast half

Insert a slice of cheese into each

In a shallow medium bowl, combine the flour, breadcrumbs, and parsley

Breadcrumbs. Flour, and Parsley Mixed

Breadcrumbs. Flour, and Parsley Mixed

Place the egg whites in a separate bowl

Dip each breast in the egg, allowing any extra to drip into the bowl

Dipping the stuffed chicken in the egg whites

Dipping the stuffed chicken in the egg whites

Dredge in the flour mixture, and shake off an extra

Dredging the chicken

Dredging the chicken

Place the breasts on a baking sheet

Chicken ready to go into the oven!

Chicken ready to go into the oven!

Drizzle with EVOO so the chicken crisps

Drizzling with EVOO

Drizzling with EVOO

EVOO drizzled over chicken

EVOO drizzled over chicken

Bake for 20-25 minutes, or until cooked through and the internal temperature is at least 160 degrees F

Baked Cheese-Packed Chicken Breasts

Baked Cheese-Packed Chicken Breasts

A serving of cheese packed chicken!

A serving of cheese packed chicken!

 

Cheese-Packed Chicken Breasts
Write a review
Print
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
666 calories
53 g
77 g
31 g
43 g
19 g
251 g
1252 g
1 g
0 g
10 g
Nutrition Facts
Serving Size
251g
Amount Per Serving
Calories 666
Calories from Fat 272
% Daily Value *
Total Fat 31g
48%
Saturated Fat 19g
97%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 9g
Cholesterol 77mg
26%
Sodium 1252mg
52%
Total Carbohydrates 53g
18%
Dietary Fiber 3g
10%
Sugars 1g
Protein 43g
Vitamin A
33%
Vitamin C
17%
Calcium
88%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Four 6-ounce skinless, boneless chicken-breast halves
  2. Salt and pepper, to taste
  3. 4 slices thin-sliced provolone
  4. 1/2 cup all-purpose flour
  5. 3/4 breadcrumbs, crushed
  6. 2 TBSP chopped flat-leaf parsley
  7. 2 egg whites, beaten
  8. EVOO
Instructions
  1. Preheat oven to 375
  2. Sandwich the chicken breasts between 2 laers of waxed peper
  3. Pound them with a mallet or heavy pan until each is about 3/4-inch thick
  4. Season each breast with salt and pepper
  5. Cut a pocket in each chicken breast half
  6. Insert a slice of cheese into each
  7. In a shallow medium bowl, combine the flour, breadcrumbs, and parsley
  8. Place the egg whites in a separate bowl
  9. Dip each breast in the egg, allowing any extra to drip into the bowl
  10. Dredge in the flour mixture, and shake off an extra
  11. Place the breasts on a baking sheet
  12. Drizzle with EVOO
  13. Bake for 20-25 minutes, or until cooked through and the internal temperature is at least 160 degrees F
beta
calories
666
fat
31g
protein
43g
carbs
53g
more
http://www.newsforchews.com/

MMMeat Loaf Muffins:

Cooking Spray

For the sauce:

2/3 Cup Ketchup 

1 TBSP Brown Sugar (I substituted with honey)

1 TBSP Yellow Mustard

For the muffins: 

1 1/2 pounds ground beef (I substituted with ground chicken)

One 8-ounce can diced tomatoes

1/2 cup quick-cooking oats

1 TBSP Worcestershire Sauce

2 large dggs, lightly beaten

1 medium onion, minced

1/2 cup diced bell pepper

1/2 TSP salt

1/2 TSP Pepper

MMMeat Loaf Muffin Ingredients

MMMeat Loaf Muffin Ingredients

Preheat oven to 375

Spray a 12-cup muffin tin with oil

In a small bowl, whisk together the ketchup brown sugar (or honey), and mustard, then set aside

Sauce Ingredients

Sauce Ingredients

In a large bowl, break apart the beef (or chicken), with your fingers

Add tomatoes, oats, Worcestershire sauce, eggs, onion, and pepper

Season with salt and pepper

Ground chicken and veggies

Ground chicken and veggies

Using your hands, mix the ingredients

Meatloaf Mixture and Sauce

Meatloaf Mixture and Sauce

Meatloaf Mixture

Meatloaf Mixture

Divide the mixture among the muffin cups

Spooning the mixture into the muffin tin

Spooning the mixture into the muffin tin

{Wearing Nashelle Aria “Pure” Ring//$56//http://nashelle.com/jewelry/handmade-rings/aria-pure-ring}

Spread 2 TSP of sauce on each

Topping with sauce

Topping with sauce

Muffins ready to go into the oven!

Muffins ready to go into the oven!

Bake until instant-read thermometer inserted in center of a loaf reads 160 degrees F, 5-30 minutes

Baked MMMeat Loaf Muffins ready to be dug into!

Baked MMMeat Loaf Muffins ready to be dug into!

Let cool in puffin pan on a rack for 10 minutes before removing and serving

MMMeat Loaf Muffins!

MMMeat Loaf Muffins!

MMMeat Loaf Muffins
Write a review
Print
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
1730 calories
106 g
421 g
87 g
131 g
32 g
1039 g
3867 g
63 g
6 g
42 g
Nutrition Facts
Serving Size
1039g
Amount Per Serving
Calories 1730
Calories from Fat 785
% Daily Value *
Total Fat 87g
134%
Saturated Fat 32g
160%
Trans Fat 6g
Polyunsaturated Fat 4g
Monounsaturated Fat 38g
Cholesterol 421mg
140%
Sodium 3867mg
161%
Total Carbohydrates 106g
35%
Dietary Fiber 10g
40%
Sugars 63g
Protein 131g
Vitamin A
80%
Vitamin C
238%
Calcium
28%
Iron
97%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Cooking Spray
For the sauce
  1. 2/3 Cup Ketchup
  2. 1 TBSP Brown Sugar (I substituted with honey)
  3. 1 TBSP Yellow Mustard
For the muffins
  1. 1 1/2 pounds ground beef (I substituted with ground chicken)
  2. One 8-ounce can diced tomatoes
  3. 1/2 cup quick-cooking oats
  4. 1 TBSP Worcestershire Sauce
  5. 2 large dggs, lightly beaten
  6. 1 medium onion, minced
  7. 1/2 cup diced bell pepper
  8. 1/2 TSP salt
  9. 1/2 TSP Pepper
Instructions
  1. Preheat oven to 375
  2. Spray a 12-cup muffin tin with oil
  3. In a small bowl, whisk together the ketchup brown sugar (or honey), and mustard, then set aside
  4. In a large bowl, break apart the beef (or chicken), with your fingers
  5. Add tomatoes, oats, Worcestershire sauce, eggs, onion, and pepper
  6. Season with salt and pepper
  7. Using your hands, mix the ingredients
  8. Divide the mixture among the muffin cups
  9. Spread 2 TSP of sauce on each
  10. Bake until instant-read thermometer inserted in center of a loaf reads 160 degrees F, 5-30 minutes
  11. Let cool in puffin pan on a rack for 10 minutes before removing and serving
beta
calories
1730
fat
87g
protein
131g
carbs
106g
more
http://www.newsforchews.com/

BIO:

Dr. Ian Smith is the author of the #1 New York Times bestselling books, SHRED: THE REVOLUTIONARY DIET, and SUPER SHRED: The Big Results Diet.   Dr. Smith’s highly

anticipated newest book, THE SHRED DIET COOKBOOK, Huge Flavor – Half the Calories,

hits store shelves on March 3, 2015.

Dr. Smith was appointed by President Obama to a second term on the prestigious President’s Council on Fitness, Sports, and Nutrition. He is currently the medical contributor on the nationally syndicated television show The Rachael Ray Show. Dr. Smith is the host of his own nationally syndicated radio show, HealthWatch, on American Urban Radio Networks.

He is a former co-host of the Emmy award winning syndicated daytime talk show, The Doctors.  He also served as the medical/diet expert for six seasons on VH1’s highly-rated Celebrity Fit Club, and is the creator and founder of the national health initiatives The 50 Million Pound Challenge and The Makeover Mile.  Dr. Smith is the former medical correspondent for NBC News network and for NewsChannel 4 in New York, where he filed reports for NBC Nightly News and The Today Show as well as WNBC’s various news broadcasts.  He has appeared extensively on various broadcasts including The Oprah Winfrey Show, The View, Dr. Oz, Steve Harvey Show, The Talk, Larry King Live, Anderson Cooper 360, CNN, MSNBC and many more. He has written for various publications including Time, Newsweek, Men’s Fitness, and the New York Daily News, and has been featured in several other publications including, People, Redbook, Details Magazine, Essence, Ebony, University of Chicago Medicine on the Midway, Cosmopolitan, and Black Enterprise.

A highly-sought after speaker, Dr. Smith’s work has been honored by several organizations, including the National Academy of Television Arts & Sciences for his coverage on the momentous events beginning on Sept. 11, 2001.  He is also very active in charitable causes. 

Dr. Smith has also served on the boards of the American Council on Exercise, the New York Mission Society, the Prevent Cancer Foundation, The New York Council for the Humanities, and The Maya Angelou Center for Health Equity.

Dr. Smith graduated from Harvard College with an AB (class of ’91) and received a master’s in science education from Teachers College of Columbia University. He attended Dartmouth Medical School and completed the last two years of his medical education and graduated from the University of Chicago Pritzker School of Medicine.

Dr. Smith is the author of 12 books, 5 of them #1 New York Times Bestsellers including SUPER SHRED: The Big Results Diet, SHRED: The Revolutionary Diet, The Fat Smash Diet and Extreme Fat Smash. He is also the author of the critically acclaimed The Blackbird Papers (2005 BCALA fiction Honor Book Award winner.)

Twitter: @DrIanSmith    Instagram: DoctorIanSmith    Website: www.shredlife.com.

Stay hungry…

Leave a Reply

Your email address will not be published. Required fields are marked *