Time to crank up the calorie burn! But this time, we’re not talking about a high-intensity workout.
In our “Fat Burning Meal Plan,” we showed you how foods containing capsaicinoids, like hot peppers, can increase calorie burning. In fact, research has shown that even sweet peppers could increase fat breakdown because they contain capsinoids. So, by just adding peppers and spices to your meals, you can stimulate more fat loss in conjunction with your exercise and nutrition regimen. Here are some fat-scorching recipes to go along with our “Fat Burning Meal Plan.” Get ready to kick up your fat loss!
Chicken Curry
Serves 4
Nutrition information per serving: 381 calories, 42 g carbohydrate, 12 g fat, 29 g protein
2 tsp olive oil
2 cloves garlic, minced
½ cup onion, diced
1 cup sweet potato, diced
1 cup carrots, chopped
1 cup green beans, chopped
1 cup red peppers, diced
1 lb cooked chicken, chopped
2 Tbsp red curry paste (hot or mild)
2-3 dried red peppers, chopped (dried red peppers are typically found in the produce section)
2 Tbsp fresh ginger, grated
1 can light coconut milk
1 cup brown rice, uncooked
Directions
1. Cook rice according to package directions.
2. While rice is cooking, sauté garlic and onion in oil, in a large Dutch oven or large pot, over medium heat for 2-3 minutes.
3. Add remaining vegetables and sauté 10 minutes.
4. Add remaining ingredients, bring to a boil, reduce heat and let simmer 20-30 minutes or until potatoes reach desired level of tenderness.
5. Serve over rice.
Salmon & Asparagus Frittata
Serves 2
Nutrition information per serving (without optional garnishes): 308 calories, 7 g carbohydrate, 20 g fat, 26 g protein
1 tsp oil
¼ cup onion, diced
1 clove garlic, minced
1 jalapeno, minced
½ cup red peppers, diced
½ cup asparagus, chopped
6 oz salmon, cooked and flaked
4 large eggs
½ tsp paprika
black pepper, to taste
Optional garnishes: cheese, hot sauce
Directions
1. Heat oil in a large pan.
2. Sauté onion, garlic, jalapeno, peppers, and asparagus for 3-4 minutes.
3. Add salmon and paprika to pan and evenly distribute mixture across the bottom of the pan.
4. In a small bowl, whisk eggs together.
5. Pour eggs into pan, tilting the pan to spread eggs evenly around the pan so they cover the salmon mixture.
6. Cover pan with a lid and cook over low-medium heat for 7-8 minutes or until eggs are set.
7. Top with cheese and hot sauce if desired.
White Chicken Chili
Serves 4
Nutrition information per serving (without optional garnishes): 320 calories, 29 g carbohydrate, 6 g fat, 36 g protein
2 tsp olive oil
2 jalapenos, minced
½ cup onion, diced
2 cloves garlic, minced
1 lb chicken breasts, diced
1 can cannellini beans, drained and rinsed
1 can diced tomatoes— no salt added
1 Tbsp cumin
1 tsp paprika
1 tsp cayenne pepper (optional)
1 tsp oregano
1 quart chicken broth— low sodium
2 Tbsp lime juice
Optional garnishes: diced avocado and shredded cheese
Directions
1. In a large Dutch oven (or large pot), sauté jalapenos, onion, garlic and chicken until chicken is cooked through.
2. Add beans, tomatoes (if using), spices and broth.
3. Bring to a boil, then reduce heat and let simmer for 15-20 minutes.
4. Add lime juice
5. Serve warm and garnish with diced avocado and shredded cheese if desired.
Apple Cinnamon Oatmeal
Serves 1
Nutrition information per serving: 345 calories, 43 g carbohydrate, 15 g fat, 16 g protein
½ cup rolled oats
½ cup skim milk
¼ cup diced apple
1 tsp fresh ginger, grated
½ tsp cinnamon
1 Tbsp peanut butter
1 Tbsp pumpkin seeds (shelled)
Directions
1. In a bowl, combine the oats, milk, apple and ginger.
2. Microwave on high for 2 minutes.
3. Sprinkle with cinnamon and top with peanut butter & pumpkin seeds.
Shrimp Cakes
Serves 4 (appetizer servings)
Nutrition information per serving: 201 calories, 25 g carbohydrate, 9 g fat, 25 g protein
1 lb raw shrimp, peeled & deveined
1/3 cup red pepper, diced
¼ cup onion, diced
1 jalapeno, minced
1 tsp chipotle Tabasco (optional)
½ tsp Old Bay seasoning
½ cup almond meal
Directions
1. Place shrimp, peppers, onions and jalapeno in a food processor and pulse 10-15 times.
2. Transfer mixture to bowl, add chipotle Tabasco, Old Bay and almond meal.
3. Mix well and form into 8 small patties.
4. Place on a greased baking sheet and bake at 400 degrees for 20 minutes, flipping once.
Coffee-Rubbed Steak
Serves 4
Nutrition information per serving: 442 calories, 7 g carbohydrate, 14 g fat, 70 g protein
2 Tbsp brown sugar
1 tsp kosher salt
2 tsp cayenne pepper
1 tsp paprika
1 tsp garlic powder
2 tsp ground coffee beans
1 tsp dry mustard
4-8 oz top sirloin steaks
1 Tbsp oil
Directions
1. Combine spices and coffee in a small bowl and mix well.
2. Rub mixture onto both sides of each steak.
3. Heat oil in a pan or cast iron skillet.
4. Cook steaks for 7-8 minutes, flipping once, or until desired degree of doneness is reached.
Crock-Pot Salsa Chicken
Serves 6
Nutrition information per serving (without optional garnishes): 330 calories, 49 g carbohydrate, 4 g fat, 26 g protein
1 lb chicken breast
1 cup corn kernels
1 can black beans
2 jalapenos, minced
½ cup onion, diced
2 cloves garlic, minced
1 red pepper, diced
1 tsp cayenne pepper, optional
1 Tbsp cumin
2 cups salsa
3 cups cooked brown rice
Optional: cilantro and cheese to garnish.
Directions
1. Place chicken breasts in Crock-Pot.
2. Top with remaining ingredients.
3. Cook on low for 3-4 hours or until chicken reaches 165 degrees.
4. Use two forks to shred chicken in Crock-Pot and stir to combine.
5. Serve over rice with cheese and cilantro if desired.
Traditional Meatloaf
Serves 6
Nutrition information per serving (without glaze): 356 calories, 18 g carbohydrate, 17 g fat, 31 g protein
1 ½ lb ground beef (85/15)
½ cup onion, diced
2 jalapenos, minced
2 cloves garlic, minced
1 Tbsp mustard
1 Tbsp chipotle Tabasco
3/4 cup rolled oats
¼ cup ketchup
¼ cup BBQ sauce
1 egg
black pepper, to taste
Optional glaze: BBQ sauce
Directions
1. Combine all ingredients in a bowl and mix with hands until well combined.
2. Form into a loaf on a foil-lined baking sheet.
3. Bake at 350 degrees for 45-50 minutes or until loaf reaches a temperature of 165.
4. Let stand 10 minutes before slicing.
5. Optional: Brush with BBQ sauce after removing from the oven.
Roasted Red Pepper & Jalapeno Hummus
Serves 12
Serving size: 1 ½ Tbsp
Nutrition information per serving: 49 calories, 7 g carbohydrate, 2 g fat, 2 g protein
1 red pepper, roasted
1 to 2 jalapenos, roasted
1 clove garlic
1 can chickpeas (drained with liquid reserved)
¼ cup liquid from chickpeas (or water)
2 Tbsp lemon juice
2 Tbsp tahini
1 tsp cayenne pepper (optional)
½ tsp paprika
Directions
1. Preheat oven to 400 degrees.
2. Place red pepper and jalapeno on a baking sheet and roast for 45 minutes to one hour, turning occasionally.
3. Let cool and remove outer skin and stem from pepper and remove stem from jalapeno.
4. Place in a food processor and add chickpeas, lemon juice, garlic, tahini, cayenne pepper and paprika.
5. Process until smooth.
6. Add reserved liquid 1 Tbsp at a time until desired thickness is reached (you may not use all the liquid).
Coffee Chocolate Cupcakes
Servings: 12 cupcakes
Nutrition information per serving (plain cupcake): 140 calories, 25 g carbohydrate, 5 g fat, 4 g protein
¾ cup white whole wheat flour
1/3 cup unsweetened cocoa powder
1 tsp baking powder
1 tsp baking soda
½ tsp cayenne pepper
1/3 cup plain 2% Greek yogurt
2/3 cup brown sugar
1 egg
3 Tbsp mashed avocado
1 tsp vanilla extract
½ cup brewed strong hot coffee
½ cup dark chocolate chips
Optional: powdered sugar for dusting or frosting of your choice
Directions
1. Place the first five ingredients in a large bowl.
2. Add yogurt, brown sugar, egg, mashed avocado and vanilla and blend using a mixer until combined.
3. Slowly add the coffee and mix for 2 minutes.
4. Stir in chocolate chips.
5. Pour batter into muffin tins (with liners) and bake at 350 for 25 minutes or until a toothpick inserted into the center comes out clean.
6. Dust with powdered sugar or frost as desired.
