Recipes: Flat Belly Recipes for Men

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Editor of Prevention magazine and author of Flat Belly Diet! For Men, Liz Vaccariello knows that belly fat isn’t just a vanity issue, it’s a serious health concern for both men and women.  In this edition of A Closer Look: “Flat Belly Recipes for Men,” Vaccariello shares recipes that men will love – and that will meet their nutritional needs: Spicy Chicken Cheese Steak with Caramelized Onions and Peppers, Cashew Chocolate Chip Cookie Ice Cream Sandwiches, Chili Spiced Fries with Chipotle Ketchup, Scrambled Breakfast Tacos with Chunky Guacamole, and Fire Water.

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How often is one supposed to have these meals?

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A Closer
A Closer
Flat Belly Recipes for Men

It’s not just women who struggle to keep their bellies flat, men fight the battle of the
bulge as well. In Flat Belly Diet! For Men, Liz Vaccariello, editor-in-chief of Prevention magazine,
shares with her gentlemen readers the benefits of adding MUFAs to their diet. MUFA is short
for monounsaturated fatty acid, a type of heart-healthy, disease-fighting unsaturated fat found
in foods like almonds, peanut butter, and avocado. Each recommended meal and snack has
just the right amount of MUFAs to help melt away belly fat. Try the following recipes and see
how delicious having a flat belly can be.


(P. 151) Makes 4 servings.
Preparation time: 10 minutes / Cooking time: 16 minutes
MUFA: Olive oil

¼ cup olive oil 3 cloves garlic, thinly sliced
12 ounces boneless skinless chicken breast 2 teaspoons Worcestershire sauce

halves, thinly sliced ¼ teaspoon salt
1 onion, thinly sliced 2 ounces shredded 50% reduced fat sharp
1 green bell pepper, thinly sliced Cheddar cheese
1 teaspoon dried oregano 1 (8-ounce) French baguette, split lengthwise
¼ teaspoon crushed red pepper flakes

1. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook,
stirring occasionally, 4 to 5 minutes, or until cooked through. Transfer to a plate and reserve. Return the
skillet to the stove and heat the remaining 2 tablespoons oil. Add the onion, bell pepper, oregano, and
red-pepper flakes. Cook, stirring occasionally, 8 to 9 minutes, or until the onions are golden. Stir in the
garlic and cook 1 minute, or until starting to brown. Add the chicken, Worcestershire sauce, and salt.
Cook 1 minute or until hot. Remove from the heat and add in the cheese, stirring until melted.
2. Top the baguette with the chicken mixture. Cut into 4 portions and serve.

(P. 195) Makes 4 servings / Preparation time: 15 minutes
MUFA: Cashews
½ cup lightly salted, dry-roasted cashews
2 cups slow-churned low-fat vanilla ice cream, softened
16 reduced-fat chocolate chip cookies

1. Combine the ice cream and cashews in a bowl. Fold together with a wooden spoon or rubber spatula.
Arrange 8 cookies, bottom side up, on a work surface. Spoon the ice cream mixture onto the cookies.
Top with the remaining cookies, bottom side down, pressing slightly to form a sandwich. Smooth the
sides with a spoon and set on a plate or small baking sheet. Freeze for 2 hours before serving.
The Christian Broadcasting Network • 977 Centerville Turnpike • Virginia Beach, VA 23463 • 800.759.0700


(P. 190) Makes 4 servings.
Preparation time: 10 minutes / Cooking time: 27 minutes
MUFA: Olive oil
¼ cup olive oil ½ cup ketchup
2 teaspoons chili powder ½ teaspoon ground chipotle pepper
½ teaspoon ground cumin 3 russet potatoes (1 ¼ pounds), cut 1/4
teaspoon salt into 16 wedges each

1. Preheat the oven to 450°F. Coat 2 large-rimmed baking sheets with cooking spray.
2. Combine the chili powder, cumin, and salt in a large bowl. Combine the ketchup and ground
chipotle in a separate bowl.
3. Combine the potatoes and 3 tablespoons of the oil in a large bowl, tossing well to coat.
Arrange the potatoes in a single layer on the baking sheets. Pour any oil left in the bowl
over the potatoes.
4. Bake 15 minutes, turn the potatoes and bake 12 minutes longer or until golden brown and
crisp. Add to the bowl with the chili powder and toss well. Drizzle the fries with the
remaining tablespoon of oil. Serve with the ketchup mixture.

(P 147) Makes 4 servings.
Preparation time: 10 minutes / Cooking time: 5 minutes
MUFA: Hass avocado

1 Hass avocado, peeled, pitted, and diced 4 egg whites
1 plum tomato, chopped 2 ounces shredded 50% reduced fat
¼ small white onion, chopped sharp Cheddar cheese
1 tablespoon chopped, fresh cilantro ¼ teaspoon black pepper
½ teaspoon salt 1 teaspoon olive oil
4 eggs 8 corn tortillas

1. Combine the avocado, tomato, onion, cilantro, and 1/4 teaspoon salt in a bowl.
2. Whisk together the eggs, egg whites, cheese, remaining 1/4 teaspoon salt, and pepper in a
bowl. Heat the oil in a medium nonstick skillet over medium-high
heat. Add the egg mixture and cook, stirring occasionally, 3 to 4 minutes, or until set.

3. Heat the tortillas over a gas burner, turning occasionally, about 1 minute, or place the
tortillas between clean paper towels and microwave on high for 15 to 20 seconds to warm.
To serve, fill each with some of the egg mixture and top with the avocado mixture.

½ teaspoon grated, fresh ginger 6 mint leaves
1 small cucumber, peeled and thinly sliced 3 - 4 dashes hot sauce
1 lime, quartered, seeds removed

1. The night before, fill two 1-liter sports bottles with water, squeeze some lime juice into
the water, then add the remaining lime and all other ingredients. Shake vigorously.
Allow flavors to meld overnight.
Note: If you’re really pressed for time, use powdered ginger instead of fresh. It won’t be
as effective in soothing your stomach, but it’s better than nothing. You can also
skip peeling the cucumber, though the peel may add a slightly bitter taste.

Fact Resources

Material in this edition of A Closer
Look is taken directly from

Flat Belly Diet! for Men

(Copyright © 2010 Rodale Inc.) by
Liz Vaccariello, editor-in-chief,
Prevention magazine; with
D. Milton Stokes.
All rights reserved.
Used with permission.

Log On for a Flatter Belly!
Check out to find
additional MUFA-packed
recipes, personal health
trackers, and success stories
from men and women who
have lost weight by following
the Flat Belly Diet! .

Help CBN continue to provide the
latest information on topics that will
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by joining the 700 Club for $20/
month! Log on to
or call (800) 759-0700.


Note: Before beginning any
new health regimen, it is
important to consult your
family physician or
healthcare professional first.
The information given in this
issue of A Closer Look is for
your consideration. It is not
intended to diagnose, treat,
cure, or prevent any disease.
Before starting or stopping
any exercise routine or
nutritional supplementation,
please consult your family
physician or healthcare
professional about any
contraindications that would
make doing so inadvisable.

The opinions presented here
or on The 700 Club do not
necessarily represent the
views of CBN.


Copyright 2010 by
The Christian Broadcasting
Network, Inc.
977 Centerville Turnpike
Virginia Beach, VA 23463

John Apr 14, 2010 at 8:28 am Flag as inappropriate

if you can't download the material you may have to upgrade your adobe reader. Just go to adobe reader and download the free program and allow updates right away. That should solve the problem
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John Apr 14, 2010 at 8:24 am Flag as inappropriate

I was not able to download material for this diet. My Works processor says it cannot open it. Any suggestions?

rlmoore5 Mar 30, 2010 at 11:27 pm Flag as inappropriate

You can download PDFs with Adobe Reader. Go to this page (on CBN's site): (you'll have to copy and paste in your browser).
Towards the top, next to the "Sister Schubert's Favorite Family Recipes," you'll see some red text and a yellow button that says "Get Acrobat Reader" . click on that button and you can download Adobe Reader. It will also let you download a google tool bar - if you don't wnat that, just uncheck that little box. Hope that helps.

triggercatz Mar 26, 2010 at 1:26 pm Flag as inappropriate

Im sorry but what program do I have to have to download the recipes :) thanks

frankandjen Mar 26, 2010 at 9:30 am Flag as inappropriate

It took a tripple bypass where I was on the table with a heart/lung machine keeping me alive to get my attention. Eight months after a major heart attack that radically changed my life, I am looking forward to trying these recipes and getting this book. I had ignored God's warnings regarding my health and what I put in HIS temple far too long. Replacing my diet is a one moment at a time process. Now, I eat to LIVE life. After all, this is my third life.

Papas third life Mar 24, 2010 at 3:00 pm Flag as inappropriate

And there are more recipes from Liz Vaccariello in this information sheet: "Flat Belly Diet! Cookbook Recipes."
here's the link:

triggercatz Mar 24, 2010 at 11:13 am Flag as inappropriate

Saved51 -- you can see the recipes in this information sheet by clicking on the blue "download this" button above. You are already logged -- just click!

triggercatz Mar 24, 2010 at 11:11 am Flag as inappropriate

Actually, Sassy Water is for woman and Fire Water is for men -- although, really, anyone can drink either.
The recipe for Sassy Water is in this information sheet: "32 Days to a Flatter Belly."
Here's the link:

triggercatz Mar 24, 2010 at 11:06 am Flag as inappropriate

i just want to see the recipes

saved51 Mar 24, 2010 at 11:00 am Flag as inappropriate