Dr. Joey’s top 5 grain free dinners!
For weight loss and optimal health, I am a big advocate of avoiding grain at night whenever possible. My motto to burn belly fat is to “Eat breakfast like a king, lunch like a prince and dinner like a pauper!”
Check out my top 5 grain free dinners below and enjoy!
1) SPIRALIZED ZUCCHINI PASTA WITH TURKEY MARINARA
- 2 Tbsp olive oil
- 1 pound ground turkey
- 1 medium onion, minced
- 1 large clove garlic, minced
- 2 cups of marinara sauce
- 1/2 teaspoon sugar
- 1/2 teaspoon kosher or sea salt, or more to taste
- Fresh cracked black pepper, to taste
- 3 Tbsp of grated parmesan cheese
For zucchini noodles:
- 3 medium sized zucchinis
- Drizzle of extra virgin olive oil (if desired)
- Fresh basil
- 2 tbsp of grated parmesan cheese
For the zucchini noodles:
- Using a spiralizer tool, make zucchini ribbons. Alternatively, you can use a mandolin or a sharp knife to make ribbon noodles.
- Add 1 tbsp of olive oil to skillet and cook zucchini pasta for 2-3 minutes over medium heat. You can also eat zucchini noodles raw if desired.
- In medium sauce pan, heat over medium-high heat. Add olive oil, onions and garlic. Cook until translucent.
- Add ground turkey and cook until light brown, about 5 minutes.
- Add tomato sauce, sugar, salt and pepper.
- Bring the sauce to a low boil, then reduce heat to a low simmer. Simmer the sauce on low heat for about 20-25 minutes.
- Serve the sauce over the zucchini noodles. Sprinkle with parmesan cheese and enjoy!
2) LETTUCE WRAPS
- 1 lb lean ground turkey or chicken
- 2 garlic cloves, crushed
- 1 tsp fresh cilantro, chopped
- 1 tsp cumin
- 1 tsp chili flakes
- 1 tsp paprika
- 1/2 tsp dried oregano
- 1 tsp sea salt
- 1/2 onion, minced
- 2 Tbsp red pepper, chopped
- 3/4 cup water
- 4 oz can tomato sauce
- 8 large Boston lettuce leaves
- Brown turkey in a large skillet.
- Once cooked, add garlic, cilantro, cumin, chili flakes, paprika, oregano and salt. Then add onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
- Wash and dry the lettuce. Add mixture and add toppings of your choice. This can include tomatoes, low fat mozzarella cheese, guacamole, salsa, etc
3) TURKEY BURGER
- 2 lbs ground turkey (you can use ground chicken as alternative)
- 1 small onion, finely diced
- 1 red pepper, finely diced
- 1 green pepper, finely diced
- 2 cloves garlic, crushed
- 1-2 Tbsp extra virgin olive oil
- ½ cup whole wheat bread crumbs
- Salt and pepper to taste
- Pre heat oven to 350 F
- Sautee onion in oil on medium heat for 5 minutes or until translucent
- Add red and green peppers and garlic for 3-5 minutes until softened
- Pour mixture in the raw ground turkey (or chicken)
- Add salt and pepper and bread crumbs. Mix well.
- Form into burger patties and place on cookie sheet
- Bake at 350 for 20 minutes (turn after 10 minutes) or you can BBQ
Makes 6-8 patties
4) SESAME SALMON AND GREEN BEAN
- 4 – 4-ounce servings of salmon
- 2 cups of green beans
FOR THE GLAZE
- 3 Tbsp of soy sauce
- 1 Tbsp water
- 2 Tbsp rice wine
- 2 Tbsp brown sugar
- ½ Tbsp toasted sesame oil
- 1 clove garlic, minced
- 1 inch fresh ginger, grated or minced
- 1 Tbsp sesame seeds
- 1 Tbsp cornstarch
- In a small bowl, combine the soy sauce, water, rice wine, brown sugar, sesame oil, garlic, ginger, sesame seeds, and cornstarch. Stir until the cornstarch is dissolved.
- Remove the bottom skin from the salmon and add all 4 pieces into a zip-lock bag. Add approximately half of the marinade to the bag and let the fish marinate for about 15 minutes. Save the second half of the marinade for later.
- While the fish is marinating, cut the stems off the beans and break any long beans in half. Rinse the beans in a colander. Add the beans to a medium sauce pot, cover with water, add a lid, and bring to a boil over high heat. Allow the beans to boil until bright green and slightly tender (about 3 minutes), then drain in the colander and set aside.
- Lightly mist a non-stick skillet with non-stick olive oil and heat over medium-low flame. Once hot, add the salmon pieces and cook on each side until the glaze turns deep brown and the fish is cooked through (about 3-5 minutes on each side). Removed the cooked salmon to a clean plate.
- Add the drained green beans to the skillet that was used to cook the salmon, along with the remaining unused marinade. Sauté the green beans in the marinade until it thickens to a shiny glaze and completely coats the green beans (about 3 minutes). Serve the fish on top of the glazed green beans and enjoy! Serves 4
5) LOW CARB NACHOLESS SALAD
In university, my “go to” appetizer was a big plate of nachos! Unfortunately, most nacho platters are filled with saturated fats, calories and carbohydrates. So…in order to enjoy my favorite appetizer, I have come up with a low carb nacho salad that truly delivers the same taste.
- 1 ½ cups of Iceberg lettuce, shredded
- 1/2 pound of ground chicken, cooked
- ½ cup of sliced black olives
- ½ cup of tomatoes, chopped
- 1/4 cup of chopped green onions, chopped
- 1 cup of low fat mozzarella cheese, shredded
- On a baking pan lined with tin foil, spread a fresh bed of shredded lettuce.
- Distribute meat, olives, chopped tomatoes, green onion and any additional toppings. Sprinkle with cheese.
- Heat oven to 350 and broil for 3 minutes or until cheese is bubbling. Remove immediately and serve.
- Serve with guacamole or low fat cottage cheese if desired.
Serves 2 for dinner