Abs-Friendly Recipes (2024)

Prep time: 3 minutes
Cook time: 7 minutes 1 slice hearty bread, such as sourdough or whole wheat
1 egg
salt
pepper
1 ounce smoked salmon
1 red onion, thinly sliced (optional)
capers (optional)
fresh dill (optional)
1 lemon (optional) Toast the bread. Meanwhile, in a bowl, whisk the egg with salt and pepper. Pour into a nonstick pan and scramble. Lay the smoked salmon on the toasted bread and top with the scrambled egg. Finish with your choice of red onion, capers, dill, or a squeeze of lemon. Makes 1 serving.
Per serving: 385 cal, 11.9 g fat (3.3 g sat), 37.5 g carbs, 756 mg sodium, 1.6 g fiber, 31.5 g protein

Prep time: 5 minutes
Cook time: 2 minutes 2 eggs
1 scallion, sliced
1 tablespoon diced cilantro
2 tablespoons shredded Mexican blend cheese
2 tablespoons salsa
1 medium whole wheat tortilla In a microwaveable bowl, stir the eggs with a fork until well blended and microwave for 2 minutes. Arrange all the ingredients on the tortilla, fold the ends, then neatly roll. Makes 1 serving.
Per serving: 270 cal, 13.5 g fat (4.7 g sat), 24.4 g carbs, 605 mg sodium, 2.8 g fiber, 20.3 g protein

Prep time: 5 minutes
Cook time: 15 minutes 3 tablespoons olive oil
1/4 cup chopped onion
2 cloves garlic, minced
1 pound baby spinach leaves
4 large eggs
4 large egg whites
1/4 cup finely crumbled bread crumbs
2 tablespoons fresh basil
2 teaspoons grated lemon zest
1/2 teaspoon black pepper
1 cup crumbled feta cheese (4 ounces) 1. In a large skillet, heat 1 tablespoon of the oil over medium heat. Add the onion and garlic, and cook for 5 minutes. 2. Add the spinach and stir until wilted. Remove from the skillet and keep warm. 3. In a medium bowl, beat together the whole eggs and egg whites. Beat in the bread crumbs, basil, lemon zest, and pepper. 4. In the same skillet, heat the remaining 2 tablespoons oil over medium heat. Stir the spinach mixture and the feta into the egg mixture, then pour into the skillet. Reduce the heat to low, cover, and cook until the top of the frittata is set. 5. Cut into wedges to serve. Makes 6 servings.
Per serving: 363 cal, 24 g fat (8.7 g sat), 12.9 g carbs, 683 mg sodium, 3.2 g fiber, 19.7 g protein

Prep time: 4 minutes
Cook time: 0 minutes 1 tablespoon pesto
1 ciabatta roll
1/4 cup baby spinach leaves
2 ounces sliced lean turkey
1 slice part-skim mozzarella cheese
3 pickle slices Spread the pesto on the ciabatta roll. Layer on the spinach leaves, turkey, cheese, and pickle slices. Makes 1 serving.
Per serving: 470 cal, 16.3 g fat (5.5 g sat), 53.4 g carbs, 1540 mg sodium, 3 g fiber, 31.7 g protein

Prep time: 15 minutes
Cook time: 10 minutes Dressing
1/4 cup sliced strawberries
1 tablespoon fresh orange juice
1 1/2 teaspoons red wine vinegar
1/2 teaspoon orange zest
1/2 teaspoon sugar
2 tablespoons fat-free plain Greek yogurt
1 large pinch kosher salt 1. For the dressing: Combine all of the dressing ingredients in a blender or food processor, or whisk together until smooth. Salad
1 tablespoon pecans
3 cups baby spinach
1/2 cup halved strawberries
1/2 cup blueberries
1 yellow tomato, cut into eighths
2 purple radishes, thinly sliced
1 boneless, skinless chicken breast (6 ounces), grilled
1 teaspoon goat cheese crumbles 1. For the salad: Toast the pecans in a 400°F oven for 2 minutes. Remove from the oven and set aside. In a large bowl, combine the spinach, berries, tomato, and radishes. Drizzle with the dressing. Toss gently. 2. Divide the salad between 2 plates. Place half of the chicken on top of each salad. Sprinkle with the pecans and goat cheese. Makes 2 servings.
Per serving: 222 cal, 6 g fat (1 g sat), 21 g carbs, 567 mg sodium, 5 g fiber, 23 g protein

Soft silken tofu stands in for mayonnaise in this more healthful version of egg salad. Prep time: 15 minutes
Cook time: 10 minutes 4 large eggs
8 ounces soft silken tofu
4 teaspoons brown mustard
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1/3 cup minced onion
1/4 cup chopped parsley 1. In a medium saucepan, place the eggs in cold water to cover by several inches. Bring to a boil over high heat. Remove from the heat, cover, and let stand for 12 minutes. Run the eggs under cold water until chilled. Peel, halve, and transfer to a large bowl. 2. Add the tofu, mustard, salt, and hot sauce, and mash with a potato masher until some small chunks remain. Fold in the onion and parsley. Cover and chill until serving time. Makes 4 servings.
Per serving: 125 cal, 6.6 g fat (1.8 g sat), 6.2 g carbs, 420 mg sodium, 0.6 g fiber, 9.5 g protein

Prep time: 12 minutes
Cook time: 11 minutes 1 pound skinless salmon fillet, cut into chunks
1/4 cup fresh whole wheat bread crumbs
1 large egg
2 cloves garlic, chopped
2 teaspoons reduced-sodium soy sauce
1/2 teaspoon dark sesame oil
2 scallions, chopped
4 tablespoons pickled ginger
2 tablespoons toasted sesame seeds
4 whole wheat buns, toasted
1/4 cup baby spinach 1. In a food processor, combine the salmon, bread crumbs, egg, garlic, soy sauce, oil, scallions, and 2 tablespoons of the ginger. Pulse until coarsely chopped. Form into 4 equal (3" diameter) patties. Sprinkle the tops with sesame seeds. 2. Heat a large nonstick skillet coated with cooking spray over medium heat. Put the patties sesame-seed side down in the pan. Cook for 5 minutes. Flip and cook for 5 minutes longer, or until done. 3. Place the burgers on the buns. Top with the spinach and the remaining 2 tablespoons ginger. Makes 4 servings.
Per serving: 425 cal, 20 g fat (3.9 g sat), 29.5 g carbs, 501 mg sodium, 4.5 g fiber, 29.8 g protein

Prep time: 15 minutes
Cooking time: 8 minutes 2 tsp peanut or canola oil
1/2 cup chopped Vidalia onion
1 1/2 cloves garlic, minced
1 1/2 tsp minced gingerroot
1/2 cup water chestnuts, drained and chopped
1 cup diced cooked skinless dark-meat chicken
2 Tbsp low-sodium chicken broth
1 Tbsp low-sodium soy sauce
2 Tbsp rice wine vinegar
1 pinch ground black pepper
2 cups cooked brown rice
2 scallions, thinly sliced
4 Bibb lettuce leaves, washed
1 tsp black sesame seeds 1. Heat oil in a large saute pan over medium-low heat. Add onion and saute for 3 minutes. Reduce heat to low. Add garlic and gingerroot and saute for 1 minute. Add water chestnuts and cook 1 more minute. 2. Add chicken, broth, soy sauce, vinegar, and pepper; stir well. Add rice and cook for 3 minutes. Remove from heat and stir in scallions. 3. Divide chicken mixture equally among lettuce leaves. Sprinkle with sesame seeds and serve. Makes 2 servings.
Per serving: 420 cal, 14 g fat (3 g sat), 48 g carbs, 371 mg sodium, 4 g fiber, 24 g protein

Prep time: 10 minutes
Cook time: 15 minutes 1/2 cup rice
1 pound flank steak, sliced 1/4" thick
3 teaspoons reduced-sodium soy sauce
2 teaspoons toasted sesame oil
1 tablespoon grated fresh ginger
2 cloves garlic, minced
2 medium carrots, thinly sliced
1 medium onion, chopped
1 medium red bell pepper, thinly sliced
8 ounces snow peas
3 tablespoons sliced almonds
2 tablespoons hoisin sauce 1. Cook the rice according to package directions. 2. Meanwhile, toss the steak with 2 teaspoons of the soy sauce. Heat 1 teaspoon of the oil in a large nonstick or cast-iron skillet over medium-high heat. Add the ginger and garlic. Cook, stirring, for 30 seconds. Add the steak and cook, stirring occasionally, for 2 to 3 minutes. Transfer to a plate and set aside. 3. Return the skillet to the heat, and add the remaining 1 teaspoon oil, the carrots, onion, and pepper. Cook, stirring occasionally, for 3 minutes, or until the vegetables start to soften. Stir in the snow peas and almonds. Cook, stirring occasionally, for 2 minutes. 4. Add the reserved steak and juices, the hoisin sauce, and the remaining 1 teaspoon soy sauce. Cook, stirring, for 1 minute. Serve over the rice. Makes 4 servings.