Tuesday, April 13, 2010

5 Dinners at about 550 calories each‏

Spiced Salmon over Brown Rice - Rub a 4-oz wild salmon fillet with 1 tsp Chinese five-spice powder (or a dash each of cinnamon, clove, ginger and black pepper). Bake at 350 degrees until cooked through, about 20 minutes. Serve over 1 1/3 cups cooked brown rice with 1 1/2 cups broccoli stir-fried with 2 tsp olive oil and 1 tsp chopped garlic.

Pesto-Portobello Napoleon - Bake 1 portobello cap on a baking sheet coated with olive oil cooking spray at 350 degrees until mushroom is tender, 15 - 20 minutes. Saute 1 1/2 cups baby spinach in olive oil cooking spray over medium heat until wilted. Spread 1 tbsp prepared pesto onto baked mushroom cap. Top with 3 oz grilled skinless chicken breast, spinach and 1 tbsp grated Parmesan. Serve over 1 1/3 cups cooked quinoa.

Farfalle with Veggies in Creamy Marinara - Combine 1 1/2 cups cooked whole-wheat farfalle, 1/3 cup part-skim ricotta and 1/3 cup reduced-sodium marinara sauce in a saucepan over low heat. Warm mixture until steaming hot, stirring occasionally. Serve pasta with 8 asparagus spears sauteed in 1 tsp olive oil and sprinkled with 2 tsp grated Parmesan.

Apricot-Glazed Pork Tenderloin - Season 4 oz pork tenderloin with salt and pepper and saute in 1 tsp olive oil over medium heat until browned, about 1 minute on each side. Heat over to 425 degrees. Top tenderloin with 1 tbsp apricot preserves and bake on a baking sheet until cooked through, about 20 minutes. Coat a second baking sheet with olive oil cooking spray. Toss 1 1/2 cups cauliflower and 1/3 cup apple slices with cooking spray; bake 20 minutes, stirring once. Serve port over 1 1/2 cups cooked bulgur (or brown rice) with cauliflower and apples.

Black Bean, Zucchini and Smoked Gouda Baked Burrito - Fill an 8-inch whole-wheat wrap or tortilla with 3/4 cup reduced-sodium canned black beans, rinsed and drained; 2 tbsp grated smoked Gouda cheese; and 1/4 cup each zucchini, chopped onion and red pepper, all sauteed in 1 tsp olive oil. Roll into a burrito, spray lightly with cooking spray, and broil until golden brown and crispy on the outside. Top with 2 tbsp nonfat plain yogurt and 1 tbsp prepared salsa. Serve with 3/4 cup chopped zugghini sauteed in 1 tsp olive oil and 1/2 tsp chopped garlic. Serve with half a large pear, sliced and sprinkled with fresh lemon juice.

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