Breakfast
400 calories, Single Servings, Choose one daily
Lean Green Smoothie: In a blender, combine 1 ½ cups of 1% low-fat milk, 1 chopped frozen banana, 1 cup baby spinach, 2 tablespoons old-fashioned rolled oats, 1 T. ground flaxseed, and 1 tsp honey, Blend until smooth and enjoy!
BLT Egg Sandwich: In a skillet coated with olive oil spray, cook 1 whole egg and 2 slices of turkey bacon. Place on a whole-grain English muffin with 2 romaine lettuce leaves and 2 slices of tomato; serve with an orange.
Smoked Salmon on Rye with an Apple: Spread 2 T. 1/3 less fat cream cheese on 2 pieces of rye bread. Top with 1 ounce smoked salmon and 2 T. chopped fresh chives; serve with an apple.
Spinach-Potato Scramble with Parmesan: In a skillet coated with 2 tsp. olive oil, sauté 2 cups baby spinach and 1 cup shredded potato until golden and tender. Whisk together 1 whole egg and 2 egg whites; add to skillet. Top scramble with 2 T. grated parmesan cheese and a sprinkle of black pepper; serve with ½ cup grapes.
Toast with Marmalade-Walnut Breakfast Spread: Mix together ½ cup 2% low-fat cottage cheese, 2 tsp. orange marmalade, 3 T. chopped walnuts, and a dash of cinnamon. Serve on 2 pieces of whole-grain toast.
Strawberry Banana Oatmeal: In a saucepan, add one serving of old fashioned rolled oats, ½ ripe banana, 3 sliced strawberries. For liquid, use ½ water and ½ organic apple juices. Cook oatmeal until done. Top with 3 T. chopped walnuts.
Warm Pear with Cinnamon Ricotta: Preheat broiler or toaster oven. Halve and core 1 pear; place on a baking sheet. Broil until tender (10-12 minutes). In a small bowl, combine ¼ cup part-skim ricotta cheese and ¼ tsp. cinnamon. Top warm pear with ricotta mixture. Serve with 3 T. toasted pecans.
Brown Rice Breakfast Scramble: In a skillet coated with 2 tsp. olive oil, sauté 2 T. chopped onion and 2 T. chopped cilantro. Whisk 1 whole egg and 2 egg whites and add to skillet, scramble until eggs are almost done, add ¼ cup cooked brown rice and continue cooking until eggs are totally cooked. Top with 2 T. salsa and sprinkle with 1 T. chopped green onion.
Groovy Green Smoothie: Place ½ banana, ½ cup grapes, 1 (3 ounce) serving low- fat vanilla yogurt, ¼ cored and chopped apple and ¾ cups fresh spinach leaves into a blender. Cover and blend until smooth, stopping frequently to push down anything stuck to the sides. Pour into a glass and serve.
LUNCH
400 calories, Single Servings, Choose one daily
Chicken Cobb Salad: Toss 2 cups salad greens, ½ cup shredded carrots, ¼ chopped peeled avocado, 1 sliced hard-cooked egg, 2 ounces baked or skinless rotisserie chicken, and 2 T. balsamic vinaigrette.
Wild Salmon Plate: Mix 2 ounces canned salmon with 3 T. chopped celery, 1 T. lemon juice, 1 T. chopped fresh chives, 1 tsp. olive oil and ¼ tsp. each of dried dill and black pepper. Serve with 10 whole grain crackers and ½ cup each of cucumber slices and bell pepper slices.
Thai Tofu Sandwich: In a skillet coated with olive oil spray, heat 1 (4-ounce) piece of tofu until golden (about 4 minutes on each side); brush with ½ tsp. Sriracha (Thai chili-garlic sauce). Place tofu, ¼ sliced peeled avocado, and ¼ cup each of cucumber slices, shredded carrots and fresh cilantro on a whole-grain roll; serve sandwich.
Sweet Potato and Black Bean Tacos: Chop 1 small sweet potato into ½ -inch cubes. In a skillet coated with 1 tsp olive oil, sauté cubes, 1 minced garlic close and ¼ tsp cumin for 15 minutes. Add ½ cup canned black beans, rinsed and drained; cook 5 more minutes. Fill 3 warm corn tortillas with bean and potato mixture, 2 T. salsa and 1 T. chopped fresh cilantro.
Scallops with Spinach and Bacon Salad: In a skillet coated with 1 tsp. olive oil, cook 6 scallops over medium-high heat until done (about 3 minutes on each side); sprinkle with salt and pepper to taste. Toss 2 ½ cups spinach, ½ cup halved cherry tomatoes, 2 slices crumbled cooked turkey bacon, and 2 T. balsamic vinaigrette; top salad with scallops.
Smoked Salmon Sushi: Wrap 3 nori (seaweed) sheets each with 3 T. cooked brown rice, 2 T. shredded cucumber, 2 T. shredded carrots, 1 T. diced peeled avocado, and ½ ounce smoked salmon. Drizzle with lower-sodium soy sauce; serve.
Gnocchi with Arugula and Walnuts: Cook ¾ cup whole-wheat potato gnocchi in boiling water for 3 - 4 minutes; drain. Toss with 2 tsp. olive oil, 1 T. red wine vinegar, 2 cups fresh arugula, and 3 T. chopped walnuts; sprinkle with salt and pepper to taste.
Chicken with Greek Potatoes: Preheat oven to 400 degrees. Coat a baking sheet and 1 (3 ounce) chicken breast with cooking spray; bake 30 minutes or until done. Chop 1 small potato into 1-inch cubes; toss with 2 cups broccoli spears, 2 tsp. olive oil, and salt and pepper to taste. Roast 30 minutes. Mix vegetables with 2 T. crumbled low-fat feta cheese and 1 T. red wine vinegar; serve with chicken.
DINNER
400ish calories, Single Servings, Choose one daily
Shrimp Salad: In a skillet coated with 1 T. olive oil, cook 10 large peeled and deveined shrimp with ½ tsp. fennel seeds and season with salt and pepper to taste. Cook until shrimp are opaque, turning often, about 3 minutes. Remove pan from heat; toss shrimp with 1 T. lemon juice. In a large bowl, combine ½ small bunch watercress (tough stems discarded), ½ small fennel bulb, halved, cored and thinly sliced, 3 thinly sliced radishes, and toss with 1 T. olive oil and 1 T. lemon juice until well mixed. Top with shrimp, 1/8 cup fresh mint leaves, and 1/8 cup of low-fat feta cheese.
Spicy Avocado-Poblano Salad: Preheat broiler. In a rimmed baking pan, broil 1 medium poblano chile 4 inches from heat, turning until blackened all over ( about 10 minutes); let sit 15 minutes until skin is loosened. Combine 1 tsp. lime juice, pinch kosher salt, squirt of honey, pinch cayenne pepper, and 1 tsp. canola oil; set aside. Peel a 1/8 pound jicama; slice into half moons. Use ½ firm ripe avocado; halve, pit, peel, and slice horizontally into ¼ inch thick slices. Drizzle with 1 tsp. lime juice. Skin, stem and seed poblano; cut into 1-2 inch pieces. Arrange a layer each of poblano pieces, avocado slices and jicama onto a plate, drizzle with dressing. Repeat layers. Sprinkle salad with 2 T. parmesan cheese, 2 T. toasted pumpkinseeds and 1 radish cut into matchsticks.
Orange/Olive/Fennel Salad: In a blender, combine 1 cup fresh or frozen and thawed cranberries, 1/2 cup fresh orange juice, 1 T. finely chopped green onion white part only, 2 T. rice vinegar, 1 T. honey, 1 T. fresh lime or lemon juice. With motor running, slowly add 1/3-1/2 cup olive oil until you achieve desired consistency. Over medium bowl, strain puree through a fine mesh strainer, pushing down on the solids. Reserve liquid; discard solids. Season to taste with salt and pepper. Makes 6 serving of cranberry vinaigrette. Store, covered in refrigerator for up to 5 days.
On a plate, arrange 1 large navel orange, peeled and sliced ¼ inch thick, ¼ head fennel, sliced paper thin, vertically, and ¼ small sweet red onion, peeled and thinly sliced in rings. Scatter 1/3 cup mixed country-style olives, such as Nicoise, cracked green or Sicilian and drizzle with 3-4 T. of cranberry vinaigrette. Garnish with fennel sprigs (top leafy part of bulb. Serve with 3-4 ounces of turkey breast.
Big Chopped Salad: In a bowl add 2 cups mixed salad greens, 1 cup baby spinach, ½ cup shredded carrot, ½ cup shredded red cabbage, 2 T. chopped walnut, 2 T. dried cranberry, 1 T. grated Parmesian cheese, 2 T. low-fat balsomic vinaigrette. Total time 10 minutes. 1 serving. 380 calories
Chicken Pita Sandwich: Cut (1) 6 inch pita in half. In a small bowl mix 1 cup baby spinach, 4 oz. cooked skinless boneless chicken, ¼ to ½ cup sliced red pepper, 2 T. low-fat feta cheese, and 2 T. low-fat Italian vinaigrette and spoon into the 2 halves of the pita bread. Add alfalfa sprouts to top. Total time: 5 minutes if chicken is already prepared, 1 serving, 400 calories
DINNER, cont
400ish calories, Single Servings, Choose one daily
Black Bean Tacos: Microwave 1 (15) oz can black beans on high for 2 min. Heat nonstick skillet on medium heat. Add 6 corn tortillas one at a time. Heat 1 min on each side. Divide beans among tortillas and top evenly with 6 T. shredded cheddar low-fat cheese, 2 cups romaine lettuce, 1 cup grated carrot and ¼ cup salsa. Total time: 10 minutes, 1 serving, 380 calories
Chicken Pasta Primavera: Cook 4 oz whole grain pasta according to directions omitting salt and fat. Drain. Heat 2 tsp olive oil over medium heat. Add 4 oz. skinless boneless chicken breast, cut into strips. Cook 5 minutes. Add 1 cup chopped tomatoes, ½ onion thinly sliced, 3 garlic cloves, minced, 1 tsp dried oregano and salt and pepper to taste to skillet. Cook 8-10 minutes. Combine chicken mixture, pasta and 1 medium zucchini sliced lengthwise into ribbons and toss gently and top with 2 T. Parmesan cheese. Total time: 20 minutes, 1 serving, 410 calories
Curried Egg Salad Sandwich: Combine 2 chopped hard-boiled or scrambled eggs, 2 T. low-fat Greek style yogurt, 2 T. chopped red-bell pepper, ¼ tsp curry powder, 1/8 tsp. salt optional, 1/8 tsp. black pepper in a small bowl and stir well. Divide ½ cup fresh spinach over 2 slices of rye bread and top with curry egg salad mix. Serve with 1 fresh orange on the side. Total time: 10 minutes. 1 serving, 410 calories
Arugula Salad with Lemon Dijon Dressing: Combine 1 T. lemon juice, 1 tsp. olive oil, 1 tsp Dijon mustard and stir with whisk. In a bowl, combine 3 cups arugula, ½ cup grape tomatoes and ½ cup canned white beans, rinsed and drained. Toss gently and add dressing and top with 2 slices rye bread, toasted and cut into 1 inch cubes for croutons and 1 T. Parmesan cheese. Total time: 10 minutes, 1 serving, 400 calories
Indian Chicken Salad with Peanuts: Prepare 1 cup of cubed potatoes, spray w/ cooking spray and sprinkle with salt and pepper. Add 2 T. water and cook on high for 5 minutes. Combine 2 T. lime juice, 1 tsp dark sesame oil, 1 tsp honey and 1 tsp grated ginger and stir well to make dressing. Combine 1 cup potatoes with 3 cups romaine lettuce, 2 oz. grilled or baked skinless chopped chicken, 2 T. chopped peanuts, 1 T. chopped fresh mint and 1 T. chopped fresh cilantro. Add dressing and toss gently. Total time: 20 minutes, 1 serving, 420 calories
Mediterranean Salmon: Preheat oven to 425. Spray with cooking spray and sprinkle salt and pepper onto both sides of 1 (6 oz) salmon fillet that is 1 inch thick, Place in 7x11 baking pan. Combine ½ cup of halved cherry tomatoes, 1/8 cup finely chopped zucchini, ½ T. capers, undrained, 1 tsp olive oil and ¼ can (2 ¼ oz) slice ripe olives drained and spoon this mixture over salmon. Bake 425 for 15-20 minutes until flakey. Total time: 25 minutes, 1 serving, 340 calories
EAT WELL! BE HAPPY! ENJOY LIFE!
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