small changes, big results, revised and updated

7/30/2019 Small Changes, Big Results, Revised and Updated

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http://books.google.com/ebooks?as_brr=5&q=9780307985576http://itunes.apple.com/us/book/isbn9780307985576http://www.indiebound.org/book/9780307985576http://www.barnesandnoble.com/w/small-changes-big-results-revised-and-updated-ellie-krieger/1110981137?ean=9780307985576http://www.amazon.com/Small-Changes-Results-Revised-Updated/dp/0307985571/ref=sr_1_1?ie=UTF8&qid=1354217356&sr=8-1&keywords=small+changes%2C+big+results


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Recipes 8

Preface 10

Introduction 11

The Usually/Sometimes/Rarely

Food Lists 14

Before You Begin the12-Week Wellness Plan 21

A Healthy Pantry 34

The Power of the Pen:the Food Journal 41

The Walking Plan 42

Breathing for Relaxation 51

Understanding Hunger 60

Walking with Purpose 67

Becoming Mindful 71

The Optimal Eating Pattern 82

Stretching 87

Managing Your Time 89

You Are What You Drink 99Strength Training 105

Better Sleep 110

The Skinny on Fat 121

Adding Fun to Fitness 125

The Power of Play 129

The Color of Health:Fruits and Vegetables 144

Speeding Up 152

Meditation: The Fast Track toRelaxation 155

The Halfway Point 158

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contents

6 contents


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Subtracting Additives 165

Strengthening Your Core 172

Clearing Clutter 176

Go with the Grain 192

Exercise Your Options 198

The Power of the Pen 204

Go Fish 214

Advanced Strength Training 218

Advanced StrengtheningMoves 218

Family Ties 224

A New Food Group: Nuts, Seeds,and Legumes 235

Walking to the Max 240

Reconnecting with Friends 244

Keep It Lean 256

Making Exercise a Lifestyle 263

Pampering 266

Dairy Done Right 277

Competing Against Yourself 281

Sharing the Wealth 284

You Made It! 289

The Rest of Your Life (Gulp!) 289

Appendixes

a. How Much Should You Eat? 291

b. Sample Week of Healthy Eating 292

c. Serving Sizes 294

d. Supplement Recommendations 295

e. Resources 297

Acknowledgments 300

Index 301

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contents


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8 small changes, big results

Rush-Hour Dinners in15 Minutes or Less

Cuban-Style Black Beans 30

Lemon Pepper Chicken 31

Linguini with Shrimp 32

Honey Mustard Salmon 33

SatisfyingSoups

Minestrone Soup55

Creamy Cauliflower Soup 56

Savory Butternut Squash Soup 57

Vegetable Soup with Pesto 58

BetterBreakfasts

BananaPeanut Butter Smoothie 76

Strawberry Smoothie 76

Cherry Pecan Granola 77

Apple Crunch Oatmeal 78

Oatmeal 5 Ways 79

Whole-Grain Blueberry Pancakes 80

Hearty Multigrain Gluten-FreePancakes 81

HealthyThirst Quenchers

Spa Water 96

Pink Cocktail 96

Watermelon-Mint Flavored Water 97

Ginger Green Iced Tea 98

Delightful Dressings, Dips,Spreads, and Sauces

Citrus-Ginger Dressing116

Balsamic Vinaigrette 117

Mustard-Dill Sauce 117

Creamy Honey Walnut Spread 118

Roasted Garlic 119

Roasted Tomato Sauce 120

The Pleasure of Produce:Sides and Salads

Summer Vegetable Saut 135

Sesame-Orange Spinach 136

Balsamic Swiss Chard 137

Kale Chips 138

Mashed Potatoes with Cauliflower 139

Spinach, Pear, and Walnut Salad 140

Chopped Salad 141

Mango Salsa142

Radiance Fruit Salad 143

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recipes


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recipes

Naturally

Brilliant ColorMango-Raspberry Ice Pops 162

Poached Pears in Red Wine Sauce 163

Yellow Curry Dip 164

Great

Grains

Whole Wheat Penne withSausage and Broccoli Rabe 180

Whole-Grain Rotini withTuscan Kale 182

Wild Rice Salad 183

Quinoa Pilaf with Almondsand Apricots 184

Grilled Corn with Lime and Cilantro 186

Tabbouleh 187

Baked Fries 188

Peach Crisp 189

Lemon Pistachio Biscotti 190

Easy SeafoodDinners

Citrus-Ginger Flounderwith Snow Peas 209

Poached Salmon with

Mustard-Dill Sauce210

Cod with Almond-Shallot Topping 211

Tilapia with Greek-Style Herb Sauce 212

Scallop and Asparagus Sautwith Lemon and Thyme 213

Full-Flavor

Meatless ProteinsSpiced Almonds 229

Lentil Soup 230

Stir-Fried Chinese Cabbage with Tofu 231

White Chili 232

Marinated Tofu 233

Mixed Vegetables with Peanut Sauce 234

Lean and LusciousMeat Dishes

Roast Pork Tenderloin 248

Venison with Mushroom-Wine Sauce 249

Sesame Beef with Broccoli 250

Beefsteak Soft Tacos 252

Paprika-Rubbed Turkey Breast 253

Chipotle Turkey Meatloaf 254

Say Cheese (and Other Dairy)Healthfully

Pita Pizzas 272

Buttermilk Mashed Potatoes 273

Shells with Tomato Sauce and Ricotta 274

Hot Cocoa 275

Spinach-Feta Frittata 276

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introduction

Imagine yourself the best person you can be. You wake up each morning ener-

gized, feeling comfortable and confident in your body, moving with ease, and

standing tall. Your life is full and exciting, yet you are grounded with a sense of

balance. You are able to think fast and flow with lifes challenges. You are sur-

rounded by people you love, supported by them, and supporting them in turn.And you know you are doing what you can to live a longer, healthier life.

You may feel this ideal is unattainable at times. But let me tell you something:

you can be that person (or at least come closeyou are human, after all!). All you

have to do is make some small changes.

Most people want to look better, feel better, and live happier, more fulfilling

lives. They may be motivated to make a change, but theyre not sure what to do

firstor theyre overwhelmed by the idea of overhauling their entire lives. They get

stuck before they even begin.

The problem isnt lack of informationtheres more data about nutrition, fit-ness, and wellness available than ever before. In fact, weve instead become victims

of information overload. Should you cut out red meat from your diet or keep it in?

Increase protein intake or eliminate carbs? Exercise seven days a week or only three?

Lift weights or do yoga? We are bombarded by information every day, and its

nearly impossible to sort out whats helpful and valuable from some of the get-thin-

quick schemes that almost never work.

Many people want to change the way they eat and the way they treat their

bodies, but they underestimate how multifaceted this kind of transformation can

be. Or they bite off more than they can chew and try to change everything all at

once. The problem is that they may not have the tools they need to change their

lifestyle, or they become overwhelmed by trying to do too much too soon.

Does this sound familiar? Well, Im here to help you, and Ive got good news:

you dont have to overhaul your entire lifestyle or subject yourself to the latest fad

diet. Making small changes is the key to transforming your life. By making small

introduction


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12 introduction

changes in your diet, activity level, and lifestyle, you can change the way you eat,

move, and feelwithout having to suffer, without needing expensive equipment

or special foods, and without feeling overwhelmed.

I take a three-pronged approach. Im a dietitian and professional cook, but

my focus is on more than just food and nutrition. I look at nutrition, fitness, and

wellness as a three-legged stool. Each leg supports the others, and all are neces-

sary for a balanced life.In the chapters that follow, youll learn how to make small changes in these

three areas of your life. Youll be introduced to my 12-Week Wellness Plan, which

gives you all the tools you need, including 65 recipes, to help you change your

life. Each week sets out specific small changes in the way you eat, the way you

move, and the way you live and explains how to make the change as well as why it

will benefit you. By progressing in bite-size chunks and building on what you did

before, youll find that eating, exercising, and living more healthfully is easier, and

more delicious than you thought.

eating wellWhen most people think about eating better or losing weight, they think about

how restrictive they need to be and what to say noto. When you focus on what you

cant have, its no wonder you feel deprived and irritable! I take the opposite

approach and concentrate on what you can say yesto.

Sure, there are foods you have to cut back on if you want to lose weight. Most

of us cant down pizza and milk shakes all day without the extra calories showing

up on our tummies or thighs. But food is not an enemy. Food is a wonderful, deli-

cious, sensuous part of life, and it doesnt have to stop being so just because youre

eating healthfully.

I help people discover all the great foods they can say yes to. When I talk about

the ideal diet, I frame it in terms of what types of foods to eat rather than what

foods to avoid. An ideal diet provides you with a wide variety of nutritious, deli-

cious foods that you enjoy. Its a diet you can maintain because you like what youre

eating, not a diet you have to force yourself to stick to. (See Appendix B on page

292 for a sample weeks healthyand deliciousideal diet.)

Dont confuse an ideal diet with a perfect diet. Theres no such thing

as a perfect diet! In fact, people who constantly strive for the perfect diet oftenbecome obsessive about food and eating, which can be just as unhealthy and

destructive as ignoring the way you eat.

In my wellness plan, there are no forbidden foods, but there are foods that you

should eat rarely or occasionally. You dont have to vow that youll never have choc-


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introduction

olate cake again in order to make useful changes in your eating patterns. Instead

of grouping foods and our eating patterns associated with them into extreme

categoriesall or nothing, good or badI find it helps to categorize foods into

three groups:

usuallyfoods you should base your diet on, and the foods you can

freely say yes to. Fruits, vegetables, whole grains, legumes, nuts, leanproteins, healthy oils, and low-fat dairy products are all Usually foods.

sometimesfoods you can sometimes say yes to, like refined grains,

higher-fat meats, and sugary foods.

rarelyfoods that you should only rarely say yes tojunk food, candy,

fatty meats, and high-fat desserts. Yes, they can still be a part of a

healthy diet. But they should be indulgences, not for every day.

The nutritional component of my 12-Week Wellness Plan doesnt force you to

suddenly change the way youre currently eating. Instead, youll focus on one skill

at a time, from learning the optimal timing for your meals to gradually incorporat-

ing the best foods into your lifethe foods that will help keep you slim, healthy,

and energized. There are 65 recipes; plus all the tips along the way will give you all

the tools you need to change successfully.

Finally, I offer you a way of eating, not a diet. As I see it, a diet is something

you go on until you lose weight and then you go off it. It is a losing (or should I say

regaining?) mentality. To lose weight for good and to be optimally healthy, you

need to make changes you can live with. My plan allows you to make small changesin the way youre eating now that will add up to better nutrition, more energy, and

weight loss over the long haul.

getting fitEating well is only one part of the picture. You also have to be physically active to

stay slim, feel your best, and live healthier. Many people moan and groan when I

say this, because they have forgotten how good it actually feels to move with

regularity.Ask any dedicated exerciser why he or she does it, and answers will vary. It

helps me maintain my weight. I can leave the stressors of the day behind at the

gym. Exercise gives me more energy. It helps keep me healthy. But one of the

most common reasons is a simple oneIt makes me feel good.


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14 introduction

the usually/sometimes/rarelyfood lists

usually These foods should be the backbone of your daily diet. Aim to get most ofyour daily servings from this group.

vegetables

Any vegetablefresh, frozen, orlow-sodium canned (but not fried or incream sauces)

fruits

Fruitfresh, frozen (unsweetened), orcanned in natural juice (not sweetened

syrup)

whole grains and starchy vegetables

Whole-grain bread, whole-grain rolls,whole wheat bagels

Whole-grain, low-sugar cold breakfastcereals (Shredded Wheat, Bran Flakes,Cheerios, etc.)

Whole-grain, low-sugar hot breakfastcereals (oatmeal, Wheatena, brown rice

cereal, etc.) Whole-grain, low-fat crackers (Wasa

Crispbread)

Whole-grain pasta, brown rice, wholewheat couscous, bulgur, quinoa,buckwheat

Whole wheat or corn tortillas

Whole wheat pretzels, air-poppedpopcorn

Potatoes, sweet potatoes, corn

seafood, meat, poultry, and eggs

Seafoodany fish or shellfish not on theSometimes or Rarely list. (Women who arepregnant, may become pregnant, or

are nursing, and small children should eatup to 12 ounces of fish a week total.)

Poultryturkey breast, lean or extra-leanground turkey, skinless chicken breast

Beefeye of round, top sirloin, top loin(strip) steak, 95% lean ground beef

Porktenderloin, loin, extra-lean ham

Game meatsvenison, ostrich, buffalo Egg whites

beans, soy, nuts, and seeds

Any beans, lentils, black-eyed peas, splitpeas, chickpeas

Soysoy milk, tofu, tempeh, miso

Nutswalnuts, almonds, pistachios,hazelnuts, pecans, macadamia nuts,peanuts

Seedspumpkin seeds, sunflower seeds,sesame seeds, flaxseed

Peanut butter, almond butter, other nutbutters

low-fat dairy

Skim and 1% low-fat milk

Low-fat plain yogurt

Low-fat cottage cheese

Low-fat buttermilk

healthy fats and oils

Olive oil, flaxseed oil, canola oil, peanutoil, safflower oil, walnut oil


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sometimes These foods are more processed, contain more added sugar,and/or more saturated fat and cholesterol than those on the Usually list, but they are

fine to include in your diet in moderation. Aim to have no more than three servings

from this list per day.

vegetables Coleslaw and other vegetable salads with

creamy dressings

Vegetables with cream sauces (creamedspinach)

Vegetable juice

fruits

Coconut

100% fruit juice

grains and starchy vegetables

Breads, rolls, and bagels made with refined(white) flour

Cold cereals that are not whole-grain

Crackers that are not whole-grain

Biscuits, pancakes, waffles

White rice, regular pasta

Granola bars, reduced-calorie muffins

Baked chips

seafood, meat, poultry, and eggs

Seafoodbluefish, North American lobster,orange roughy, fresh tuna, canned albacore/white tuna. (Women who are pregnant, maybecome pregnant, or are nursing, and smallchildren should limit these fish to no morethan 6 ounces of the 12 ounces total perweek.)

Poultrychicken breast with skin, chicken leg

with skin, skinless chicken thigh, skinless duckbreast, poultry sausage

Beeftop round, chuck shoulder pot roast,brisket (flat half) tenderloin, flank steak,T-bone steak (all trimmed of fat), 90% leanground beef

Lambsirloin, shank, shoulder

PorkCanadian bacon, regular ham

Whole eggs

dairy

Whole milk

Full-fat cottage cheese

Full-fat and/or heavily sweetened yogurt

Part-skim mozzarella and ricotta cheeses

Reduced-fat sour cream, reduced-fat creamcheese

fats

Vegetable oil, corn oil, sesame oil,grapeseed oil

Mayonnaise

sweets

Honey, maple syrup, molasses, agave

High-quality dark chocolate

Lower-calorie cookies and cakes, such as figbars, gingersnaps, graham crackers, biscotti,angel food cake

Frozen yogurt, ice milk, fruit bars, fruitsorbets

continues


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16 introduction

rarely These foods are highly processed and/or have a lot of saturated fat, transfat, and refined sugar. Aim for five servings or fewer from this list per week.

vegetables

Fried or battered and fried vegetables

fruits

Fruit drinks or cocktails

Fruit canned in syrup

grains and starchy vegetables

Packaged baked goods and crackers madewith hydrogenated or partially hydrogenatedvegetable oil (avoid entirely or strictly limit)

Heavily sweetened cold cereals and bars

Fried chips French fries, fried potatoes

Full-fat muffins made with white flour

seafood, meat, and poultry

Seafoodking mackerel, shark, swordfish,tilefish (Strictly limit. Women who arepregnant, may become pregnant, or arenursing, and small children should avoidthese fish entirely.)

PoultryChicken thigh or wing, with skin,85% lean ground turkey, chicken or duck liver

Beef85% lean ground beef, corned beef,short ribs, prime rib, calfs liver

Porkpork ribs, pork butt, pork shoulder

Processed meatshot dogs, bologna,salami, regular sausage, bacon

dairy

Full-fat cheeses

Heavy cream, whipped cream

Full-fat sour cream

Crme frache

Cream cheese

fats

Butter

Coconut oil Lard

Margarine and vegetable shortening (avoidentirely unless trans fatfree)

sweets

Granulated/white sugar, brown sugar

Candymost commercial candy bars

Pies, cakes, cookies, doughnuts, pastries

Ice cream


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introduction

When youre in good physical shape, activity does feel good. Dancers, run-

ners, yoga devotees, weight lifters, and dedicated walkers all experience a mental

and physical lift from exercise. This feeling, sometimes called a runners high, cre-

ates an emotional boost and a positive sense of well-being.

Yet you neednt be a dedicated athlete to experience this joy of movement.

Watch children playing: they run for the fun of it, jump in the air because it feels

good. Somewhere between early childhood and teenage years, though, mostof us begin to lose the spontaneous joy of this experience and settle down to a

lifetime of using our bodies only when we need them, which in our push-button,

technology-driven world isnt very often.

But our bodies are meant to move! Just because modern life has become more

sedentary doesnt mean we have to be. When exercise is a healthy habit, youll

notice a difference. Youll feel more energetic, more alert, and more alive. Regular

exercise strengthens your immune system, builds stronger muscles and bones,

and improves your cardiovascular health, reducing your risk of heart attacks and a

slew of other conditions. It changes the way your body looks and the way you feelabout your bodynot just your physical appearance but your capabilities, as well.

It reduces anxiety, eases depression, and elevates mood.

If you havent been in good physical shape since grade school, it can be tough

getting started. Ive found that most people have similar excuses (oops, I mean

reasons) when it comes to not exercising. I dont have time! is the number

one reason; Im too tired follows close on its heels. I think, though, that a major

obstacle is that people start out and usually dont exercise regularly enough or

long enough for it to begin to feel good to them. They never get over the initial

hump to make exercise a part of their lives.

Many people begin aggressively and then find that the inevitable soreness and

fatigue provides them with the perfect excuse they need to give up exercise . . .

until next years New Years resolutions roll around. But if you start slowly and pro-

ceed gradually, you begin to see and feel the results, and those results become

your incentive to make activity a priority. Let me tell you, I am not always gung-ho

to work out. I sometimes have to drag myself to the gym or out for a walk. But

no matter how much Id rather stay in bed, knowing from experience how a little

exercise brings me to life and how it keeps me feeling good in my jeans somehow

gets me going.

Even if youve been a dedicated couch potato for as long as you can remember,Ill help you make exercise happen in your own life. The fitness component of the

12-Week Wellness Plan is easy, doable, accessible, and well-rounded. It includes

all three elements of a comprehensive fitness programstrength, flexibility, and

cardiovascular exercise.


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18 introduction

Ive made things easy by providing a program designed for anyone who hasnt

exercised before or is coming back to working out after a long period of inactivity.

(But, as with any exercise program, please get your doctors okay before you start.)

And if youre a regular exerciser, you can use this framework and tweak it to make

it challenging enough for you, as well.

Best of all, you can start at a level thats well within reach and build on what

youve done before so that, as your body becomes fitter, youre ready for each newstep and challenge as the weeks go by. Moving more isnt only about exercising

its about beginning to make movement a part of your life. Ill help you change your

mind-set and your approach so that youre leading an active life.

feeling goodThe third component of the wellness program is often overlooked by fitness-minded

people. They realize it is important to eat better and move their bodies more, but

theyre surprised when I tell them there is one more key factorto examine theirlives to determine the biggest stressors, and figure out ways to reduce or eliminate

them.

You can eat well and exercise regularly, but if you ignore your mental health

and emotional well-being, you wont feel good. Learning how to manage stress is

an integral part of this program, as is mindfulness, which Ill discuss in a moment.

While stress has as many definitions as there are individuals, in medical terms it

describes your bodys response to events or actions that it perceives as threaten-

ing. You may have heard of the fight or flight response: our ancestors had to be

physiologically equipped to deal with stressors such as encountering a predator.When they sensed fear, their breathing and heart rate increased, and their heart

pumped more blood to their muscles to prepare the body to respond. Adrenaline

and other hormones were produced to prepare the person to either battle the

predator or flee. After the initial threat was encountered, the bodys systems would

return to normal.

Today, though were unlikely to run into a saber-toothed tiger on the com-

mute to work, our bodies are still programmed the same way. Events that scare or

worry or anger us produce this stress response, where breathing becomes faster

and shallower, heart rate and blood pressure increase, and stress hormones like

adrenaline and cortisol surge. The problem is that stress for many people becomes

chronic, or constant, which affects us both physically and emotionally.

Ill show you how to reduce stress in your day-to-day life. Beating daily stress

can have a significant effect on your eating habits, too. Stress often compels people

to skip meals, overeat, and/or eat lots of sugary, fatty foods. Also, researchers are


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finding that being subject to chronic stress affects hormones that make you more

likely to gain weight around your middle and may make it harder to shed pounds.

Thats one of the reasons I want you to do more than look at what you put into

your body and do to your body. I want you to reflect on how you cope with stress.

For example, when I was in private practice, I worked with a lot of people who

were emotional eatersthey turned to food when they were angry, upset, lonely,

depressed, or anxious. As their nutritionist, I helped them cope with stress andother difficult feelings, and that helped with their eating, as well. Im not a psychol-

ogist, but sometimes emotional issues are what I call connecting points between

nutrition, fitness, and wellness. Youre overeating because youre stressed, and you

rely on food to calm your nerves. When you learn how to manage your stress bet-

ter, you also eat better; if you can cope with some of those underlying reasons, it

frees you up to look at food a different way.

But the third part of my program is about more than managing stress, too.

Its about becoming more aware of your life, what makes you happy, and taking

steps to enhance your happiness. Wellness is about nurturing yourself and yourrelationships, because ultimately thats one of the keys to your health and happi-

ness. Self-esteem, adequate sleep, and supportive, happy relationships contribute

to health just as much as eating right and exercising. Giving your body a chance to

rest and repair, maintaining good relationshipsa sense of connectedness in your

lifeand having a sense of purpose all help you stay healthy, maintain your weight,

and prevent disease just as exercise and eating well do.

My plan has three elementsnutrition, fitness, and lifestylethat are all inter-

connected. Becoming more emotionally healthy and reducing stress will make it

easier for you to make smarter food choices and make you more likely to stick with

your fitness routine. And when you work out regularly, you feel better about your-self and about your body, which helps with your overall happinessand makes you

more likely to want to eat better because you want to give your body the fuel it

needs. Each element supports the others.

If youre unhappy with the shape of your body or the size of your thighs, its

natural to turn to a diet or exercise program in search of the results you want. But

true fitness comes from integrating body, mind, and spirit. If you focus only on your

external self, your life will feel empty. Its only by honoring your inner self and

developing a healthy balance that youll feel truly fulfilled.

how to use this bookThis book is designed to walk you through small changes over the space of 12

weeks. Each week I provide small, specific action steps in the three core wellness


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182 small changes, big results

whole-grain rotiniwith tuscan kale

SERVES 6 Turn a kale salad into an entre by adding

whole-grain pasta. Tossing the pasta with the kale

softens the vegetable enough, while it retains a

toothsome freshness.

1 pound whole-grain rotini or fusilli

cup pine nuts

3 tablespoons extra-virgin olive oil

2 large garlic cloves, thinly sliced

1 bunch ( pound) lacinato (aka Tuscan) kale or tenderregular kale, stems and center ribs discarded

2 tablespoons red wine vinegar

teaspoon salt, plus more to taste

teaspoon freshly ground black pepper, plus more totaste

cup grated Parmesan cheese

1. Bring a large pot of water to a boil. Add the pasta and cook

according to the directions on the package.

2. Meanwhile, toast the nuts in a small dry skillet over amedium-high heat, stirring frequently, until golden brown and

fragrant, about 3 minutes. Transfer the nuts to a small dish.

Put the oil and the garlic in the same skillet and heat over

a medium-low heat until the garlic is just golden, about 3

minutes. Remove from the heat.

3. Slice the kale leaves very thin and place them in a large

bowl. When the pasta is done, drain it, and, while it is still hot,

add to the kale along with the garlic and oil, vinegar, pine nuts,salt, pepper, and Parmesan cheese. Toss well to combine. Serve

warm or at room temperature.

Calories 420; Fat 15g (Sat 2g, Mono3.6g, Poly 4.3g); Protein 14g; Carb 63g; Fiber10g; Chol 5mg; Sodium 270mg


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week 9

scallop andasparagus saut with

lemon and thymeSERVES 4 With this recipe in your arsenal, you are one

pan and 10 minutes away from a flavorful, elegant

meal anytime. The scallops release a lot of liquid when

cooked, so by simmering them covered with the shallots

and thyme you wind up with a delicate, fragrant broth

to spoon over rice or dip your bread into.

2 tablespoons olive oil

cup diced shallots

1 tablespoon chopped fresh thyme leaves

2 teaspoons finely grated lemon zest

1 bunch of asparagus (about 1 pound), trimmed andcut on the bias into 1-inch pieces

1 pounds bay scallops, rinsed and patted dry

2 tablespoons fresh lemon juice

teaspoon salt

teaspoon freshly ground black pepper

1. Heat the oil in a large skillet over medium-high heat (youllneed a lid, too, to cover it later). Add the shallots and cook

until they soften, about 2 minutes. Add the thyme, lemon zest,

and asparagus, and cook, stirring, until the asparagus softens

slightly, about 1 minute.

2. Stir in the scallops, cover, reduce the heat to medium,and cook, stirring occasionally, until the scallops are opaque

and the asparagus is crisp-tender, 4 to 5 minutes. Drizzle withlemon juice and season with salt and pepper. Serve with the

accumulated juices.

Calories 220; Fat 8 g (Sat 1 g, Mono 5 g, Poly 1.2 g); Protein 27 g; Carb 10 g;Fiber 3 g; Chol 45 mg; Sodium 380 mg


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