Nutrition

Diet Plan The Cuban Cardio Bonus

Back
Array

DIET PLAN THE CUBANCARDIO BONUS

The cubancardio fat lost plan IN 8 weeks bonus nutrition plan

TURKEY WRAPS

Makes 4 servings

Ingredients you’ll need

  • 2 tbsp hot pepper sauce
  • 3 tbsp white vinegar
  • 1/4 tsp cayenne pepper
  • 2 tsp extra-virgin olive oil
  • 1 lb turkey tenders
  • 2 tbsp reduced-fat mayonnaise
  • 2 tbsp nonfat plain yogurt
  • 1/4 cup crumbled blue cheese
  • 4 8-inch whole-wheat tortillas
  • 1 c shredded romaine lettuce
  • 1 c sliced celery
  • 1 large tomato, diced
  • Freshly ground pepper to taste

How to make it

  • Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
  • Heat oil in a large nonstick skillet over medium-high heat. Grill the turkey tenders 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
  • Whisk mayonnaise, yogourt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
  • To assemble wraps: Lay a tortilla on a plate. Spread on 1 tablespoon blue cheese sauce and top with one-fourth of the turkey, lettuce, celery and tomato
  • Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich.
Array
  • BAKED CHICKEN WITH HERBS

Makes 4 servings

ngredients you’ll need

  • 1 2 1/2 lb broiler-fryer chicken
  • 2 tbsp margarine or butter
  • 2 tbsp olive or vegetable oil
  • 1/4 c finely chopped onion
  • 1/4 c lemon juice
  • 2 tbsp Worcestershire sauce
  • 1/2 tsp dried basil leaves
  • 1/4 tsp dried marjoram
  • 1/4 tsp dried oregano
  • 2 large cloves garlic finely chopped

How to make it

  • Cut chicken into pieces; cut each breast half into halves and remove skin.
  • Heat margarine and oil in rectangular 13x9x2 inch pan in the oven at 375 degrees until margarine is melted. Stir in remaining ingredients except chicken.
  • Place chicken, meaty side down, in pan, turning to coat with herb mixture.
  • Cook uncovered 30 minutes. Turn chicken; cook until thickest pieces are done,about 30 minutes longer.
Array

TURKEY AND SWEET POTATO SANDWICH

Makes 4 servings.

Christmas on a roll. Here’s a pilgrim’s dinner you can make in minutes and enjoy year round, not only on turkey Thursday, this sandwich has all the flavors of a Thanksgiving meal without stuffing you full of calories. Use turkey leftovers or buy sliced turkey breast from the deli.

  • Ingredients you’ll need1 c bottled turkey gravy
  • 1 large (8 oz) sweet potato
  • 4 sourdough rolls
  • 4 tsp dried sage
  • 1 lb thickly sliced deli-style roasted turkey breast, torn or cut in 2-inch pieces (Christmas turkey leftovers)
  • 1 whole or crushed-berry cranberry sauce (not jellied)

How to make it

  • Heat gravy in a small saucepan until hot, about 2 minutes. Cut sweet potato into thin 1/4-inch slices.
  • Place slices on a plate, sprinkle with 1 tbsp water, cover loosely with plastic wrap and microwave 6 to 7 minutes or until very soft.
  • Split rolls in half and pour 2 tbsp gravy on each half and sprinkle sage on top.
  • Divide turkey into 4 equal portions and place on the bottom half of rolls. Top with sweet potato slices.
  • Spread cranberry sauce over the top half of rolls, close the sandwiches and add salt and pepper to taste.
Array

CHICKEN WITH MINTY YOGOURT

Makes 4 servings

Ingredients you’ll need

  • 8 chicken thigh portions, skinned
  • 1 tbsp honey
  • 2 tbsp lime or lemon juice
  • 2 tbsp natural yogurt
  • 4 tbsp chopped fresh mint
  • Salt and pepper to taste

How to make it

  • Slash the chicken flesh at intervals with a sharp knife. Place in a bowl.
  • Mix the lime or lemon juice, honey, yogurt, seasoning and half the mint.
  • Spoon the marinade over the chicken and leave to marinate for 30 minutes. Line the grill pan with foil and cook the chicken under a moderately hot grill until thoroughly cooked and golden brown, turning the chicken occasionally during cooking.
Array

TUNA SALAD WRAPS

Makes 6 servings

Ingredients you’ll need

  • 1 6 1/2-ounce can tuna in spring water, drained and rinsed
  • 3 green onions with tops, chopped
  • 2 tbsp chopped celery
  • 2 tbsp chopped fresh parsley
  • 1 medium carrot, shredded
  • 1 small tomato chopped
  • 2 tbsp chopped green pepper
  • 3 tbsp reduced-calorie mayonnaise
  • 2 tbsp Salsa or picante sauce ground black pepper to taste
  • 3 whole-wheat wraps, 7 inches in diameter Accompaniments
  • 6 lettuce leaves, rinsed and dried
  • 1 medium tomato, sliced
  • 6 fresh mushrooms, sliced
  • 1/2 c alfalfa or bean sprouts
  • 6 sprigs parsley

How to make it

  • Mix together all ingredients except wraps and the accompaniments. Refrigerate for at least 1 hour.
  • Line each wrap with a leaf of lettuce, a slice of tomato, mushroom slices and sprouts.
  • Add tuna salad and garnish with a sprig of parsley.

Array

GREEN BEANS & TOASTED ALMONDS

Makes 4 servings

Ingredients you’ll need

  • 1 pound green beans, stem ends trimmed
  • 2 teaspoons extra-virgin olive oil
  • 2 tablespoons chopped Almonds
  • 1/4 teaspoon salt & freshly ground pepper to taste

How to make it

  • Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
  • Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Array

CASHEW CHICKEN SALAD

Makes 6 servings

Ingredients you’ll need

  • 2 c cooked chicken
  • 1 small Delicious or Granny Smith apple, diced
  • 1 small can pineapple tidbits (drain and reserve juice)
  • 1 c finely diced celery
  • 3/4 c chopped cashews salt and pepper to taste Dressing:
  • 1 c mayonnaise Reserved pineapple juice
  • 2 tsp. poultry seasoning (don’t omit)

How to make it

  • Combine first six ingredients in large bowl. Blend dressing ingredients in separate bowl and fold into chicken mixture.
  • Cover and refrigerate at least 4 hrs before serving. Good stuffed in ripe, chilled tomato and served on crisp lettuce leaf with fresh asparagus and hot rolls.
Array

CHICKEN WITH LEMON PASTA

Makes 6 servings.

Ingredients you’ll need

  • 3 c chicken broth
  • 1 tbsp honey
  • 1 c water
  • 1/8 tsp black pepper
  • 1/2 tsp lemon peel, grated
  • 1/2 lb linguini, uncooked
  • 9 oz chicken breast strips, cooked

How to make it

  • In a saucepan, combine chicken broth, water, lemon peel, lemon juice, honey, and black pepper.
  • Bring to a boil and add linguine. Reduce heat, cover, and simmer 15 minutes, or until some liquid has been evaporated; stirring occasionally.
  • Add chicken strips, cover and simmer five minutes, or until linguine is tender and chicken is cooked through, stirring occasionally.
Array

EGG SALAD

Makes 4 servings

Ingredients you’ll need

  • 4 eggs
  • 4 tablespoons mayonnaise
  • 2 teaspoons sweet pickle relish
  • 2 tablespoons green onion, finely chopped
  • salt to taste
  • freshly ground pepper to taste
  • whole grain bread

How to make it

  • Fill a small sauce pan with enough water to just cover eggs and bring to a full boil. Reduce heat to low and cover. Cook eggs for about 10 minutes.
  • Remove from heat, drain, and immediately cool eggs with cold running water.
  • Peel eggs and finely chop. Mix in mayonnaise, pickle relish, chopped onion, salt, and pepper.
  • Spread on whole grain bread. Garnish with lettuce or sprouts (optional).
Array

BAKED SWEET POTATOES WITH VEGETABLE TOPPING

Makes 6 servings.

Ingredients you’ll need

  • 6 medium sweet potatoes, about 2-3 pounds
  • 1 small onion, chopped
  • 1 small carrot, shredded
  • 2 radishes, shredded
  • 1/4 cup cucumber, peeled, chopped
  • 2 tbsp cider vinegar
  • 1 tbsp chopped fresh basil or 1/2 tsp dried basil
  • 1/2 cup plain nonfat yogurt
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup skim milk
  • 1 tsp nonfat butter granules
  • Freshly ground black pepper to taste

How to make it

  • Preheat oven to 400°F. Bake potatoes for 50 minutes, or until tender.
  • Combine onion, green onions, carrots, radishes, cucumber, vinegar, and basil. Toss to mix well then set aside.
  • Cut a 1-inch-thick slice off the top of each potato, carefully scoop out the pulp and reserve the shells.
  • Mash potato pulp with yogurt, parmesan cheese, skim milk, butter granules and pepper. Mix until smooth.
  • Stuff potato mixture into reserved shells.
  • Place on baking sheet and bake at 350°F for 30 minutes. Serve hot, topped with vegetable mixture.
Array

SPANISH-STYLE SCRAMBLED EGGS

Makes 3 servings

Ingredients you’ll need

  • 1 tsp vegetable oil
  • 1 green onion, chopped
  • 1 small ripe tomato, chopped
  • 6 large egg whites
  • 1 tbsp Salsa or picante sauce
  • Ground black pepper to taste
  • 1 tbsp minced fresh cilantro or parsley
  • Garnish
  • Cilantro or parsley sprigs
  • 1 tomato, cut into wedges

How to make it

  • In nonstick skillet, heat oil over medium-high heat.
  • Add onions and tomato, sauce until onions are soft, 1-2 minutes. Reduce heat to low.
  • In a bowl, combine egg whites, Salsa or picante sauce and pepper, beat until frothy, add to the skillet.
  • Cook over low heat, stirring, until almost set, add cilantro or parsley and stir until eggs are fully set.
  • Garnish with cilantro or parsley and tomato.
Array

ROASTED CHICKEN

Makes 8 servings

Ingredients you’ll need

  • 1 small onion, peeled and quartered
  • 3 cloves garlic, peeled and quartered
  • 3 sprigs fresh tarragon
  • 3 sprigs fresh thyme
  • 1 5-pound chicken,
  • 2 tbsp extra-virgin olive oil
  • 1 tsp sea salt
  • 1/2 tsp freshly ground pepper

How to make it

  • Preheat oven to 375°F.
  • Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast side down.
  • Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175°F, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.