The Truth About Bellyfat

Low-Cal Spinach Dip

The temperature is rising and the season for barbecues and picnics is in full swing. If you're looking for something to bring to the neighborhood potluck, try this healthy twist on a party classic. Delicious with crudités or (for bonus presentation points) served in a hollowed-out round loaf of whole-grain bread.

• 10 oz. fresh baby spinach, steamed until wilted
• 1 cup plain, fat-free yogurt, drained
• 4 oz. fat-free cream cheese, softened
• 1/4 cup reduced-fat Parmesan cheese, grated
• 1 clove garlic, minced
• 1/4 cup scallions, finely chopped
• 1 Tbsp. fresh lemon juice
• Round loaf of whole-grain bread, hollowed out to make a bowl (optional)
• Medium bowl
• Cutting board
• Sharp knife

Drain and squeeze all excess water from spinach; chop and set aside. In medium bowl, stir yogurt and cream cheese together until smooth. Add spinach, Parmesan cheese, garlic, scallions, lemon juice, salt, and pepper to yogurt/cream cheese mixture and mix well; refrigerate until ready to serve. Makes 2 cups (8 1/4-cup servings).

Preparation Time: 15 minutes

Nutritional Information (per serving):
Calories: 51
Protein: 5g
Fiber: 1g
Carbs: 5g
Fat Total: 1g
Saturated Fat: 1g

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BBQ Beef Tri-Tip Roast

Summer's on the way, and so are backyard barbeques. Here's a flavorful recipe for barbequed tri-tip beef roast—the secret's in the sauce! (Well, in the marinade, actually, but "sauce" has that whole alliteration thing going for it.)

• 1-1/2-lb. tri-tip roast
• 1-1/2 Tbsp. ginger, grated
• 6 cloves garlic, peeled
• 1/2 cup plum jam (or use Chinese plum sauce)
• 1 cup soy sauce
• 2 tsp. sesame oil
• 1 cup water
• 2 bunches green onions, sliced in half
• 3 or 4 serrano chiles, sliced
• Salt (to taste)
• Pepper (to taste)
• Blender
• Casserole dish

Horseradish Sauce (optional)
• 8 oz. unsweetened plain nonfat yogurt
• 1 Tbsp. fresh horseradish, grated (or 2 Tbsp. prepared horseradish)
• Dash cayenne pepper
• Small covered bowl
• Whisk

Place all ingredients except roast, onions, and chiles in blender. Blend until smooth, then add onions, chiles, salt, and pepper and mix together. Reserve and refrigerate half of the mixture: one-quarter to use as basting liquid; the other quarter to serve as sauce with the finished roast. Wash roast thoroughly. Pierce meat with a knife or sharp fork several times so liquid can penetrate more easily. Place roast in casserole dish, turn to coat with marinade, and place in refrigerator for at least 2 hours (or as long as overnight), turning several times so meat marinates evenly.

Preheat grill. Remove meat from casserole dish and discard used marinade. (Important: Do not use marinade that raw meat has soaked in as a sauce.) Place whole roast on hot grill; brown 5 minutes on each side. Turn heat to medium and cook slowly, turning and basting every 10 to 15 minutes with half of reserved unused soy sauce mixture. (Refrigerate remainder to use as sauce when roast is served.) Allow about 45 minutes to 1 hour to cook a 1-1/2-pound roast; use a meat thermometer to test degree of doneness. (If it's cool or windy, you may want to use the grill's cover to keep heat in.) Transfer meat to platter and slice thinly across grain. Serve with unused marinade or horseradish sauce. (You can make a low-calorie horseradish sauce by whisking together horseradish, yogurt, and cayenne pepper in a small bowl and refrigerating for 1 hour.) Makes 6 servings.

Preparation Time: 20 minutes (plus marinating time)
Cooking Time: 45 minutes to 1 hour

Nutritional Information (per serving, without horseradish sauce):
Calories 208
Protein 32g
Fiber N/A
Carbs <1g
Fat Total 8g
Saturated Fat 4g