Dr. Ian Smith talks about new 'Shred Diet' cookbook

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A new cookbook by best-selling author Dr. Ian Smith hopes to provide healthy, flavorful meals that anyone can enjoy. (WLS)

Losing weight doesn't have to leave a bad taste in your mouth. A new cookbook by best-selling author Dr. Ian Smith hopes to provide healthy, flavorful meals that anyone can enjoy.

"The Shred Diet Cookbook" is Dr. Ian's first ever cookbook. It includes recipes for cheeseburgers, meal-replacing smoothies, even sweet barbeque steaks!

Dr. Ian even has members of the Chicago Police Department doing his Shred Diet. He visited ABC7 to show off a few recipes.


MMMeat Loaf Muffins
Serves 12

For the sauce:
2/3 cup ketchup
1 tablespoon brown sugar
1 tablespoon yellow mustard
For the muffins:
1 1/2 pounds ground beef
1 8-oz. can diced tomatoes

1/2 cup quick-cooking oats
1 tablespoon Worcestershire sauce
2 large eggs, lightly beaten
1 medium onion, minced
1/2 cup diced bell pepper
1/2 teaspoon salt
1/2 teaspoon pepper

1. Preheat the oven to 375 degrees. Spray a 12-cup muffin tin with oil.
2. In a small bowl, whisk together the ketchup, brown sugar and mustard. Set aside.
3. In a large bowl, break apart the beef with your fingers. Add tomatoes, oats, Worcestershire sauce, eggs, onion and bell pepper. Season with salt and pepper and, using your hands, mix the ingredients. Do not overwork.
4. Divide the mixture among the muffin cups. Spread 2 teaspoons of the sauce on each.
5. Bake until an instant-read thermometer inserted in center of loaf reads 160 degrees, 25-30 minutes. Let cool in the muffin pan on a rack for 10 minutes before removing and serving.

Nutritional information:
Per serving: 194 cal., 13 g. fat, 4 g. saturated fat., 9 g. carb., 12 g. protein, 386 mg. sodium, 5 g. sugar, 1 g. fiber.

Dr. Ian's Sweet Barbeque Steaks
Serves 2

2.5-oz. ribeye steaks (USDA Prime, dry aged, well-marbled)
1/4 teaspoon seasoned meat tenderizer
1 teaspoon Worcestershire sauce
1/4 cup Sweet Baby Ray's Honey Barbeque Sauce
1/2 teaspoon honey
1/2 teaspoon brown sugar

1. Preheat the broiler
2. Poke holes in both sides of each steak using a fork. Season the steaks on both sides with the meat tenderizer. Coat each side of the steak with an equal amount of Worcestershire sauce. Set aside for 5 minutes.
3. Broil the steaks in a pan with a rack. Cook for about 4 minutes on each side. Remove the steaks and reduce the heat to 350 degrees.
4. In a small bowl, combine barbeque sauce with honey and brown sugar. Blot one side of each steak dry using a paper towel. Baste each steak thoroughly with the barbeque sauce mixture.
5. Bake the steaks in the oven for 2 minutes, and then baste with remaining barbeque sauce mixture. Bake the steaks until the sauce is glazed on the meat and no longer runny.

Nutritional information:
Per serving: 483 cal., 31 g. fat, 12 g. saturated fat, 23 g. carb., 33 g. protein, 554 mg. sodium, 20 g. sugar, 0 g. fiber.

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