BAKED COD
WITH STEAMED CARROTS AND CAULIFLOWER
4 oz. cod filet
1 tsp. olive oil
2 Tbsp. seasoned bread crumbs
Salt and pepper to taste
Steamed vegetable medley of carrots, corn and cauliflower
Coat cod with olive oil, bread crumbs, and a pinch of salt and pepper.
Bake code at 375 degrees for 12 to 15 minutes, or until it flakes easily with a
fork. Serve cod with 1 cup of steamed vegetable medley of carrots, corn and
cauliflower.
286 Calories
*400 - calorie meal: add whole-grain dinner roll or a slice of whole
wheat bread
** 500 – calorie meal: increase cod to 6 oz., increase olive oil to 2
tsp., add whole-grain dinner roll or a slice of whole wheat bread
DINNER OMELET
1 whole egg
2 egg whites
¼ cup feta cheese, crumbled
1 cup baby spinach leaves
1 slice of whole wheat bread or whole-grain English muffin
In a non-stick skillet coated with cooking spray, make an omelet with
egg, egg whites, feta cheese, and spinach. Serve omelet with 1 slice of whole
wheat bread or English muffin.
302 Calories
*400 - calorie meal: serve omelet with a fresh pear
** 500 – calorie meal: serve omelet with a fresh pear topped with 2/3
cup of nonfat vanilla yogurt
STEAK WITH
BROCCOLI
3 to 4 oz. flank steak, filet mignon, or sirloin
Olive oil
Sea salt and pepper to taste
1 small baked potato
Dijon mustard
1 cup steamed broccoli
Lemon juice to taste
Brush steak with olive oil and sprinkle with sea salt and freshly
ground pepper. Grill or broil steak on both sides for 5-7 minutes, or until
degree of doneness is achieved. Server steak with a small baked potato topped
with country Dijon mustard and steamed broccoli topped with fresh lemon juice.
304 Calories
*400 - calorie meal: increase steak to 5-6 oz.
** 500 – calorie meal: increase steak to 5-6 oz. and finish meal with ½
cup of fat-free pudding OR 1 cup of skim or 1% milk.
CHICKEN
MEATBALLS
3 oz. lean ground chicken
1 egg white
1 Tbsp. seasoned bread crumbs
½ cup whole-grain pasta, cooked
½ cup tomato sauce
1 cup green beans, steamed
Mix ground chicken with egg white and seasoned bread crumbs. Form
mixture into small meatballs, place on a baking sheet, and bake at 375 degrees
for 15 to 20 minutes, or until cooked through. Serve chicken meatballs over
whole-grain pasta and toss with tomato sauce. Serve with steamed string beans.
296 Calories
*400 - calorie meal: increase chicken to 5 oz., bread crumbs to 2 Tbsp.
and pasta to 2/3 cup
** 500 – calorie meal: increase chicken to 5 oz., bread crumbs to 2
Tbsp. and pasta to 2/3 cup and finish meal with ½ cup fruit sorbet
GRILLED
SALMON WITH ASPARAGUS
4 oz. salmon filet
1 tsp. honey mustard
Asparagus, steamed
½ cup whole-grain pasta, cooked
Coat salmon filet with honey mustard and grill or broil for about 12 to
15 minutes until cooked to desired degree of doneness. Server salmon with
steamed asparagus and pasta.
294 Calories
*400 - calorie meal: finish meal with 1 cup of fresh grapes
** 500 – calorie meal: increase salmon to 5 oz., increase pasta to 2/3
cup and finish meal with 1 cup of fresh grapes
TURKEY BURGER
4 oz. lean ground turkey
2 Tbsp. salsa
2 Tbsp. red onion, chopped
1 whole-grain hamburger bun or English muffin
Green beans, steamed
Combine turkey, salsa and onion. Form into a burger and grill or broil
until cooked through. Serve on bun or English muffin with green beans on the
side.
301 Calories
*400 - calorie meal: add 1 slice of reduced-fat cheese to the burger
** 500 – calorie meal: add 1 slice of reduced-fat cheese to the burger
and finish the meal with 1 cup of fruit salad
BROWN RICE
BOWL
½ cup cooked brown rice
2 oz. grilled chicken breast, diced
1/3 cup corn niblets
1/3 cup cooked peas
Combine rice with chicken, corn, and peas.
318 Calories
*400 - calorie meal: increase rice to 2/3 cup and increase chicken to 3
oz.
** 500 – calorie meal: increase rice to 2/3 cup and increase chicken to
4 oz. and increase both corn and peas to ½ cup
CITRUSBAKED
CHICKEN WITH GLAZED CARROTS
4 oz. Boneless, skinless chicken breast
½ Tbsp. olive oil
2 Tbsp. lemon juice
½ tsp. paprika
Sea salt and pepper
1 cup carrots, sliced and cooked
2 tsp. honey
Place chicken breast in an ovenproof dish and top with olive oil, lemon
juice, paprika, sea salt, and pepper. Bake at 375 for 15 to 20 minutes, or
until cooked through. Serve chicken breast with cooked carrots glazed with honey.
297 Calories
*400 - calorie meal: add ½ cup of cooked brown rice
** 500 – calorie meal: increase chicken to 6 oz. and add 2/3 cup of
cooked brown rice
CHICKEN
STIR-FRY WITH BROCCOLI, MUSHROOMS, AND SNOW PEAS
4 oz. Boneless, skinless chicken breast, cut into 1-inch cubes
1 cup broccoli forest
½ cup sliced mushrooms
½ cup snow peas
2 tsp. reduced-sodium soy sauce
2 Tbsp. chicken broth
1 tsp. sesame oil
1/3 cup brown rice, cooked
In a large skillet coated with cooking spray, cook chicken breast
pieces over medium heat until cooked through, about 7 to 10 minutes. Remove
chicken from pan and cook broccoli, mushrooms, and snow peas in the same pan.
Cook until vegetables begin to soften, about 6 to 8 minutes. Add the chicken
back to the pan, with the vegetables, and season with soy sauce, chicken broth,
and sesame oil. Serve over 1/3 cup cooked brown rice.
307 Calories
*400 - calorie meal: increase chicken to 5 oz. and increase rice to 2/3
cup
** 500 – calorie meal: increase chicken to 5 oz. and increase rice to
2/3 cup, and finish meal with 1/3 cup nonfat vanilla yogurt topped with a
handful of fresh or frozen berries
PASTA WITH
SEAFOOD MARINARA
½ cup whole-grain pasta, cooked
3 oz. shrimp, boiled
½ cup tomato sauce
1 Tbsp. parmesan cheese, grated
1 cup spinach, steamed
Fresh lemon juice to taste
Combine pasta with shrimp and tomato sauce. Top with parmesan cheese
and serve with steamed spinach, topped with fresh lemon.
287 Calories
*400 - calorie meal: increase pasta to ¾ cup and increase shrimp to 5
oz.
** 500 – calorie meal: increase pasta to ¾ cup and increase shrimp to 5
oz., and finish meal with ½ cup nonfat pudding or 1 cup of skim, almond, rice,
or soy milk
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