RhoRho
New member
Take Your Pick: Dinner (650 calories)
1. Cheesy Spinach Pizza (Top Fat Burner!)
Top one 10" low-sodium pizza crust with 1 c low-sodium marinara sauce; 10 oz frozen spinach (thawed and thoroughly drained); 2 cloves garlic, minced; and 6 oz shredded low-fat mozzarella cheese. Bake at 400°F until cheese bubbles and pizza is heated through. On the side, drizzle 2 Tbsp low-fat, low-sodium Italian dressing on 12 inner romaine leaves. Top with 1 Tbsp Parmesan cheese. Serve with 1 c fresh or frozen and thawed strawberries. (Per 2 slices: 653 cal, 30 g pro, 82 g carb, 23 g fat, 7 g sat fat, 28 mg chol, 10 g fiber, 401 mg sodium, 895 mg calcium)
2. Salmon Supper
Drizzle lemon juice on a 5 oz salmon fillet and broil or grill about 5 minutes per side or until just opaque. Top with 1/2 c diced mango mixed with 1/3 c salsa. On the side, steam 2/3 c each snow peas and sliced carrots. Serve with 1 c cooked instant brown rice topped with 1 Tbsp chopped walnuts. (646 cal, 40 g pro, 73 g carb, 22 g fat, 4.5 g sat fat, 94 mg chol, 11 g fiber, 457 mg sodium, 141 mg calcium)
3. The Freezer Dinner (Top Fat Burner!)
Cook one 350-calorie, low-fat frozen entrée of your choice (such as Healthy Choice or Lean Cuisine Spa Cuisine Classics). Cook 11/2 c frozen California-blend vegetables (carrots, broccoli, and cauliflower) and toss with 2 tsp olive oil and 1 tsp dried herbs. Serve with 2 c baby greens; 1 sm pear, seeded and cubed; 2 Tbsp diced red onion; and 2 Tbsp low-fat, low-sodium salad dressing. (647 cal, 24 g pro, 95 g carb, 19 g fat, 4 g sat fat, 20 mg chol, 19 g fiber, 498 mg sodium, 208 mg calcium)
4. Guiltless Fried Chicken
Smear 4 oz skinless, boneless chicken breast with 1 Tbsp low-fat margarine and roll in 1/4 c bread crumbs seasoned with a pinch of dried thyme and rosemary. Place on baking sheet coated with cooking spray, and bake at 400°F for 35 to 50 minutes until center of chicken is no longer pink. Sauté 2 c asparagus spears and 2 cloves garlic, minced, in 1 tsp olive oil. Microwave 6 oz sweet potato until soft and mash with 2 Tbsp 1% milk, 1 Tbsp dried cranberries, and 1 Tbsp chopped pecans. (650 cal, 41 g pro, 81 g carb, 18.5 g fat, 3 g sat fat, 67 mg chol, 12 g fiber, 379 mg sodium, 232 mg calcium)
5. Lamb Kebabs over Couscous (Top Fat Burner!)
Mix 3 Tbsp sherry (or orange juice), 1 tsp olive oil, and 2 cloves garlic, minced. Drizzle over 2 oz lamb shoulder or leg (cut into cubes); 1 c chopped zucchini; 12 large mushrooms, sliced; 1/3 c lg slices onion, and 12 cherry tomatoes, halved. Marinate 20 minutes or up to 8 hours in refrigerator. Skewer and grill over medium heat, turning occasionally, until meat is cooked through. Serve with 1 c cooked couscous and 6 oz frozen spinach sautéed with 2 tsp olive oil and 2 cloves garlic, minced. (654 cal, 36 g pro, 77 g carb, 22.5 g fat, 5 g sat fat, 49 mg chol, 17 g fiber, 210 mg sodium, 287 mg calcium)
6. Juicy, Piled-High Hamburger
Spread one 100% whole wheat hamburger bun with 2 Tbsp low-sodium ketchup or 1 tsp Dijon mustard. Add 3 oz extra lean cooked hamburger (or ground turkey breast meat) patty, 2 thick slices tomato, and 3 leaves lettuce. On the side, top 4 oz baked potato with 2 Tbsp fat-free sour cream. Serve with 3/4 c steamed (or microwaved frozen) green beans and 6 oz low-sodium vegetable or tomato juice. (654 cal, 39 g pro, 85 g carb, 17.5 g fat, 6.5 g sat fat, 84 mg chol, 13 g fiber, 517 mg sodium, 157 mg calcium)
7. Fish Tacos n Fries
Fill 3 corn tortillas with 4 oz grilled halibut or other white fish, 2/3 c shredded cabbage, 1/2 c diced tomatoes, 3 thin slices avocado, 1/2 c salsa, and 1 Tbsp fat-free sour cream.
Serve with sweet potato fries: Cut 1 med sweet potato into strips and coat with 2 tsp extra virgin olive oil, a dash of ground red pepper, and salt to taste. Roast at 400°F for 25 minutes or until browned but still firm. (654 cal, 39 g pro, 80 g carb, 19.5 g fat, 3 g sat fat, 47 mg chol, 12 g fiber, 498 mg sodium, 294 mg calcium)
8. Pesto Pasta
Toss11/2 c cooked linguini with 1c fresh or low-sodium canned diced tomatoes; 2 cloves garlic, minced; 11/2 Tbsp pesto sauce; and 1 Tbsp grated Parmesan cheese. Serve with 11/2 c cooked broccoli. For dessert, top 1/2 c lemon sorbet with 1/2 c blueberries. (656 cal, 24 g pro, 111 g carb, 15 g fat, 5 g sat fat, 12 mg chol, 14 g fiber, 374 mg sodium, 403 mg calcium)
9. Pork Tenderloin
Season 4 oz pork tenderloin with dried herb mix such as rosemary and thyme. Broil or grill until cooked through. Serve with 2/3 c cooked instant brown rice, 2/3 c steamed (or microwaved frozen) green peas, and 1 steamed artichoke with 2 Tbsp low-calorie, low-sodium mayonnaise seasoned with black pepper or curry powder. (654 cal, 51 g pro, 61 g carb, 23.5 g fat, 7 g sat fat, 126 mg chol, 13 g fiber, 241 mg sodium, 102 mg calcium)
10. Steak & Potatoes
Broil or grill 4 oz lean steak 2 to 21/2 minutes on each side for rare or 4 to 5 minutes per side if you prefer well-done. Serve with 6 oz baked potato topped with 2 Tbsp fat-free sour cream and 2 tsp butter, and 2 c cooked broccoli. For dessert, have 1/2 c sorbet. (653 cal, 43 g pro, 77 g carb, 20 g fat, 9 g sat fat, 116 mg chol, 9 g fiber, 245 mg sodium, 117 mg calcium)
I hope these recipes will be helpful to someone, like they were to me.
1. Cheesy Spinach Pizza (Top Fat Burner!)
Top one 10" low-sodium pizza crust with 1 c low-sodium marinara sauce; 10 oz frozen spinach (thawed and thoroughly drained); 2 cloves garlic, minced; and 6 oz shredded low-fat mozzarella cheese. Bake at 400°F until cheese bubbles and pizza is heated through. On the side, drizzle 2 Tbsp low-fat, low-sodium Italian dressing on 12 inner romaine leaves. Top with 1 Tbsp Parmesan cheese. Serve with 1 c fresh or frozen and thawed strawberries. (Per 2 slices: 653 cal, 30 g pro, 82 g carb, 23 g fat, 7 g sat fat, 28 mg chol, 10 g fiber, 401 mg sodium, 895 mg calcium)
2. Salmon Supper
Drizzle lemon juice on a 5 oz salmon fillet and broil or grill about 5 minutes per side or until just opaque. Top with 1/2 c diced mango mixed with 1/3 c salsa. On the side, steam 2/3 c each snow peas and sliced carrots. Serve with 1 c cooked instant brown rice topped with 1 Tbsp chopped walnuts. (646 cal, 40 g pro, 73 g carb, 22 g fat, 4.5 g sat fat, 94 mg chol, 11 g fiber, 457 mg sodium, 141 mg calcium)
3. The Freezer Dinner (Top Fat Burner!)
Cook one 350-calorie, low-fat frozen entrée of your choice (such as Healthy Choice or Lean Cuisine Spa Cuisine Classics). Cook 11/2 c frozen California-blend vegetables (carrots, broccoli, and cauliflower) and toss with 2 tsp olive oil and 1 tsp dried herbs. Serve with 2 c baby greens; 1 sm pear, seeded and cubed; 2 Tbsp diced red onion; and 2 Tbsp low-fat, low-sodium salad dressing. (647 cal, 24 g pro, 95 g carb, 19 g fat, 4 g sat fat, 20 mg chol, 19 g fiber, 498 mg sodium, 208 mg calcium)
4. Guiltless Fried Chicken
Smear 4 oz skinless, boneless chicken breast with 1 Tbsp low-fat margarine and roll in 1/4 c bread crumbs seasoned with a pinch of dried thyme and rosemary. Place on baking sheet coated with cooking spray, and bake at 400°F for 35 to 50 minutes until center of chicken is no longer pink. Sauté 2 c asparagus spears and 2 cloves garlic, minced, in 1 tsp olive oil. Microwave 6 oz sweet potato until soft and mash with 2 Tbsp 1% milk, 1 Tbsp dried cranberries, and 1 Tbsp chopped pecans. (650 cal, 41 g pro, 81 g carb, 18.5 g fat, 3 g sat fat, 67 mg chol, 12 g fiber, 379 mg sodium, 232 mg calcium)
5. Lamb Kebabs over Couscous (Top Fat Burner!)
Mix 3 Tbsp sherry (or orange juice), 1 tsp olive oil, and 2 cloves garlic, minced. Drizzle over 2 oz lamb shoulder or leg (cut into cubes); 1 c chopped zucchini; 12 large mushrooms, sliced; 1/3 c lg slices onion, and 12 cherry tomatoes, halved. Marinate 20 minutes or up to 8 hours in refrigerator. Skewer and grill over medium heat, turning occasionally, until meat is cooked through. Serve with 1 c cooked couscous and 6 oz frozen spinach sautéed with 2 tsp olive oil and 2 cloves garlic, minced. (654 cal, 36 g pro, 77 g carb, 22.5 g fat, 5 g sat fat, 49 mg chol, 17 g fiber, 210 mg sodium, 287 mg calcium)
6. Juicy, Piled-High Hamburger
Spread one 100% whole wheat hamburger bun with 2 Tbsp low-sodium ketchup or 1 tsp Dijon mustard. Add 3 oz extra lean cooked hamburger (or ground turkey breast meat) patty, 2 thick slices tomato, and 3 leaves lettuce. On the side, top 4 oz baked potato with 2 Tbsp fat-free sour cream. Serve with 3/4 c steamed (or microwaved frozen) green beans and 6 oz low-sodium vegetable or tomato juice. (654 cal, 39 g pro, 85 g carb, 17.5 g fat, 6.5 g sat fat, 84 mg chol, 13 g fiber, 517 mg sodium, 157 mg calcium)
7. Fish Tacos n Fries
Fill 3 corn tortillas with 4 oz grilled halibut or other white fish, 2/3 c shredded cabbage, 1/2 c diced tomatoes, 3 thin slices avocado, 1/2 c salsa, and 1 Tbsp fat-free sour cream.
Serve with sweet potato fries: Cut 1 med sweet potato into strips and coat with 2 tsp extra virgin olive oil, a dash of ground red pepper, and salt to taste. Roast at 400°F for 25 minutes or until browned but still firm. (654 cal, 39 g pro, 80 g carb, 19.5 g fat, 3 g sat fat, 47 mg chol, 12 g fiber, 498 mg sodium, 294 mg calcium)
8. Pesto Pasta
Toss11/2 c cooked linguini with 1c fresh or low-sodium canned diced tomatoes; 2 cloves garlic, minced; 11/2 Tbsp pesto sauce; and 1 Tbsp grated Parmesan cheese. Serve with 11/2 c cooked broccoli. For dessert, top 1/2 c lemon sorbet with 1/2 c blueberries. (656 cal, 24 g pro, 111 g carb, 15 g fat, 5 g sat fat, 12 mg chol, 14 g fiber, 374 mg sodium, 403 mg calcium)
9. Pork Tenderloin
Season 4 oz pork tenderloin with dried herb mix such as rosemary and thyme. Broil or grill until cooked through. Serve with 2/3 c cooked instant brown rice, 2/3 c steamed (or microwaved frozen) green peas, and 1 steamed artichoke with 2 Tbsp low-calorie, low-sodium mayonnaise seasoned with black pepper or curry powder. (654 cal, 51 g pro, 61 g carb, 23.5 g fat, 7 g sat fat, 126 mg chol, 13 g fiber, 241 mg sodium, 102 mg calcium)
10. Steak & Potatoes
Broil or grill 4 oz lean steak 2 to 21/2 minutes on each side for rare or 4 to 5 minutes per side if you prefer well-done. Serve with 6 oz baked potato topped with 2 Tbsp fat-free sour cream and 2 tsp butter, and 2 c cooked broccoli. For dessert, have 1/2 c sorbet. (653 cal, 43 g pro, 77 g carb, 20 g fat, 9 g sat fat, 116 mg chol, 9 g fiber, 245 mg sodium, 117 mg calcium)
I hope these recipes will be helpful to someone, like they were to me.