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Redo U: Rocco DiSpirito's 5 Minute Meals

Posted on Feb 20, 2012 03:45am

­In today's "Redo U: Nutrition" chef Rocco DiSpirito shares healthy "5 Minute Mea­ls." Get his full recipes here:


Bacon Wrapped ­Chicken Breasts with Mashed Rutabaga
High protein dinner with super low alternative to mashed potatoes.
Serves: 4 adult lunch/dinner portions

Prep time: approximately 5 minutes
Cook time: approximately 10 minutes

INGREDIENTS:
4 boneless skinless chicken cutlets (4 ounces each)
Salt and freshly ground black pepper
8 slices lean turkey bacon
4 cups peeled and roughly grated rutabaga
1 tablespoon raw agave nectar
3 packets Stevia

METHOD:
1. Pre heat broiler. 
2. Season each side of the chicken cutlets with salt and pepper.
3. Wrap each cutlet with two strips of bacon lengthwise and then fold the bacon under the ends of each cutlet.
4. Place the wrapped cutlets bacon side up on a sheet tray fitted with a wire rack and place under the broiler to brown the bacon and cook the chicken, about 6-8 minutes. Make sure rack is about 10-12 inches below heat source.
5. Meanwhile place the rutabaga in a microwave safe bowl with agave and stevia and cover with plastic wrap and microwave on high until very tender, about 6-8 minutes.
6. Remove the plastic and season with salt.
7. Evenly distribute the rutabaga on four plates, place a chicken breast next to each dollop of rutabaga.

TIPS:
Be careful when opening the plastic wrap from microwaved vegetables, it will let out a very hot burst of steam.
­


Nutritionals


Fat Grams                   
Before: 50.7 ­
After: 3.2


C­alories                   
Before: 638
After: 239.75


Per Serving: ­239.75 calories
3.2g fat (.95g sat, 0g mono, 0g poly)
75.5mg cholesterol
236.75mg sodium
15.35g carbohydrate
3.5g fiber
30g protein


Banana Smoothie 5.0
Quick low calorie smoothie
Serves: 4 adult smoo­thies

Prep time: approximately 3 minutes
Cook time: approximately 2 minutes

INGREDIENTS:
3 containers (170g each), sugar free, fat free, banana flavored yogurt
4 packets stevia
1/2 cup unsweetened plain coconut water
1 cup sliced slightly under ripe banana
1 cup cold water
3 1/2 cups ice
3 teaspoons egg white powder
1/8 teaspoon salt

METHOD:  
1. Add yogurt, stevia, coconut water, water and banana to a blender and blend until smooth.
2. Add half the ice and blend until smooth.
3. Add the egg white powder, salt and remaining ice and blend until smooth.
4. Pour into 4 cold pint glasses.

Nutritionals


Fat Grams
­Before: 4 
After: .125
­
Calories
Before: 520
After: 102.75


Per serving:
102.75 calories
.125g fat (.05g sat, 0g mono, 0g poly)
2.5mg cholesterol
100mg sodium
19.2g carbohydrate
.975g fiber
4.9g protein


Tomato and Vegetable Noodle Soup
A quick soup is made with detox vegetables. You can make this entirely in the microwave by adding the broth and vegetable juice to the bowl after the vegetables are cooked but it is a little precarious to handle that amount of very hot liquid with such viscosity in a bowl.
Serves: 4 adult portions

Prep time: approximately 5 minutes
Cook time: approximately 10 minutes

INGREDIENTS:

2 cups reduced sodium vegetable juice
2 cups fat free, reduced sodium chicken broth
12 ounces drained and rinsed shirataki noodles
3 cups fresh frozen vegetable mix
Salt and freshly ground black pepper
 1/4 cup fresh basil leaves, torn into bite size pieces

METHOD:
1. Heat the vegetable juice, chicken broth and noodles in a medium saucepot to a simmer, about 5 minutes.
2. Meanwhile, place the vegetables in a microwave safe bowl, cover with plastic wrap and cook on high until the vegetables are tender, about 2 minutes.
3. Place the vegetables in any type of food processor and pulse to chop them into small pieces but not pureed.
4. Add the cooked vegetables to the saucepot, season with salt and pepper and add the basil.
5. Ladle an even amount of the soup into four bowls.

TIPS:
1. Add trimmed and broiled beef tenderloin chunks for an additional 2g fat and 50 calories per ounce, beef and noodle soup for 110 calories!!!!
2. Add some crushed red chili flakes for a spicy soup to get that metabolism boosted for 0 calories.

Nutritionals                   


Fat Grams
Before: 8.1  ­
After: .05 


­Calories
­­Before: 284 
­After: 43.25


Per serving:
62.75 calories
.05g fat (0g sat, 0g mono, 0g poly)
0 mg cholesterol
390mg sodium
10.5g carbohydrate
3g fiber
3g protein

­

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