Flat Belly Recipe: Caramelized Onion and Swiss Burgers

This burger recipe is sure to make your weekly request list. From the Flat Belly Diet Family Cookbook.Who needs greasy, fattening burgers from a restaurant when you can make your own so easily? Leave off the onions if your kids are picky eaters.

TIME: 35 minutes

SERVINGS: 4

1 Tbsp olive oil

2 md yellow onions, thinly sliced

1/2 tsp salt

1/4 tsp ground black pepper

1 pound 93% lean ground beef

1/4 c olive tapenade (MUFA)

4 slices (3/4 oz each) reduced-fat Swiss cheese

4 multigrain English muffins, toasted

1/2 tomato, cut into 4 slices

1. Preheat the grill to medium-high.
2. Heat the oil in a medium nonstick skillet over medium-high heat. Cook the onions, stirring occasionally, for 8 to 9 minutes, or until golden brown. Remove from the heat and season with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper.
3. Meanwhile, gently combine the beef, 2 tablespoons of the tapenade, and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper in a bowl. Form the mixture into 4 patties 1/2" thick. Set on a grill rack coated with cooking spray. Grill for 5 minutes without turning. Turn and grill for 4 minutes, or until a thermometer inserted sideways registers 160°F. Transfer the burgers to a plate. Top each burger with 1 slice of cheese and let rest 1 to 2 minutes to melt the cheese.

4. Spread the bottom half of each English muffin with 1 1/2 teaspoons of the remaining tapenade. Top each with 1 tomato slice, one-fourth of the onions, and a burger. Top each burger with 1 of the remaining English muffin halves.
Nutrition Info Per Serving: 434 cal, 37 g pro, 31 g carbs, 22 g fat, 6 g sat fat, 80 mg chol, 500 mg sodium, 9 g fiber

http://bestoffood.blogspot.com/2011/03/belly-flattening-recipes.html

Flat Belly Recipe: Chicken and Yellow Rice Casserole

This Spanish-inspired dish uses savory olives for belly-fat fighting flavor. From the Flat Belly Diet Family Cookbook.Chicken thighs impart more flavor than breast meat, making them ideal for this cozy dish. Though we like combining two different types of olives, by all means use just one if you have a strong preference for one over the other.
TIME: 50 minutes



SERVINGS: 4

3 tsp olive oil

3/4 lb boneless, skinless chicken thighs

1 onion, chopped

1 red bell pepper, chopped

1 green bell pepper, chopped

4 garlic cloves, minced

1 tsp dried oregano

3/4 c long-grain white rice

1/4 tsp saffron threads, lightly crushed

1 3/4 c fat-free reduced sodium chicken broth

1 can (8 oz) no-salt added tomato sauce

20 pitted Manzanilla olives (MUFA)

20 pitted large black olives (MUFA)


1. Preheat the oven to 400°F.
2. Trim the chicken thighs of all visible fat and cut into 1/2" chunks.
3. Heat 2 teaspoons of the oil in a large ovenproof nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, for 4 minutes, or until lightly browned. Transfer the chicken to a plate.
4. Add the remaining 1 teaspoon oil to the skillet. Stir in the onion, bell peppers, garlic, and oregano. Cook, stirring occasionally, for 3 to 4 minutes, or until the vegetables soften. Stir in the rice and saffron and cook, stirring, for 1 minute. Return the chicken and any accumulated juices from the plate to the skillet. Add the broth, tomato sauce, and olives. Bring to a boil, cover, and transfer to the oven.

5. Bake for 23 to 25 minutes, or until the liquid is absorbed and the rice is tender. Remove from the oven and let rest for 5 minutes. Stir well before serving.
Nutrition Info Per Serving (1 1/2 c each): 364 cal, 22 g pro, 41 g carbs, 12 g fat, 2 g sat fat, 70 mg chol, 730 mg sodium, 4 g fiber
Make It a Flat Belly Diet Meal: Serve with 6 steamed asparagus spears (19). Total meal: 383 calories



http://bestoffood.blogspot.com/2011/03/belly-flattening-recipes.html

The Flat Belly Diet: 5 Snack and Sample Meal Ideas

The Flat Belly Diet was created by Liz Vaccariello and Cynthia Sass, editors of Prevention Magazine. The Flat Belly Diet is similar to the Mediterranean diet by providing a meal plan that focuses on eating monounsaturated oils, such as flaxseed oil, safflower oil, walnut oil and olive oil, along with nuts and seeds, such as Brazil nuts, macadamia nuts and pumpkins seeds, and eating indulgent olives and dark chocolate. Much like the Mediterranean diet, individuals will enjoy fresh fruit, seasonal fresh vegetables and whole grains while on this diet. Meal plans are set to 1600 calories a day. This is broken down into four 400-calorie meals per day. Typically this means breakfast, lunch, dinner and one snack. Below are a meal plan and several snacks for dieters on the Flat Belly Diet.

Meal Plan

Begin your day with a fruit, nut and yogurt smoothie. Simply combine 2 cups of sliced strawberries, 6 oz container of vanilla yogurt (80 calories) and 2 tbsp of peanuts in a blender. Blend until mixed together. This breakfast has 365 calories.

For a vegetarian lunch, take a 100% whole wheat English muffin and toast it. Spread the toasted muffin with 1 cup of cottage cheese and 1 cup of grape tomatoes, halved. Sprinkle both halves of the English muffin with 2 tbsp pine nuts. This lunch has 405 calories.

For dinner, take 3 oz of grilled boneless, skinless chicken breast and enjoy it with 1 cup of yellow squash sautéed with 1 tsp of olive oil and ½ cup of cooked brown rice. This dinner has approximately 375 calories.

Snack Idea #1: Blueberry and Nut Oatmeal

Combine one packet of instant oatmeal with 1 cup of skim milk and cook according to the directions. Top this oatmeal with 1½ cup blueberries and 2 tbsp of almonds. This snack equals approximately 385 calories.

Snack Idea #2: Popcorn, Peanut Butter and Apple

This fiber rich snack begins with one medium apple sliced and dipped in 2 tbsp of peanut butter. Enjoy this with 4 cups of light microwaveable popcorn. This snack equals approximately 370 calories.

Snack Idea #3: Cheese and Crackers

Combine ½ cup cottage cheese with 1 cup chopped red bell pepper, 1 tsp Italian seasoning and 10 sliced black olives in a small bowl. Enjoy this cheese dip with 6 rye or whole-wheat crackers. This snack has 380 calories.

Snack Idea #4: Strawberries and Chocolate

Slightly melt ¼ cup of semisweet chocolate chips. Mix the chocolate with ½ cup of cottage cheese and 1 cup of sliced strawberries. This snack has 350 calories.

Snack Idea #5: Blueberry Smoothie

Blend together 1 cup of skim milk with a 6 oz container of vanilla yogurt (80 calories), 1 cup fresh strawberries and 4 ice cubes. Blend until smooth and enjoy in a glass topped with 1 tbsp cold-pressed flaxseed oil. This snack has 360 calories.

http://www.3fatchicks.com/the-flat-belly-diet-5-snack-and-sample-meal-ideas/

Breakfast: Bagel Thin with Peanut Butter and Fruit

Bagel Thin Topped with Peanut Butter and Fruit
1 Thomas' 100% Whole Wheat Bagel Thin
2 Tbsp natural peanut butter
1 medium banana, sliced
4 strawberries, sliced*

*Strawberries contain a phytochemical that may increase the production of leptin, a hunger-suppressing hormone, and adiponectin, a hormone that accelerates fat burning and may fight diabetes.

Total: 430 calories

http://www.womenshealthmag.com/weight-loss/flat-belly-eating-plan