Seafood Protein Grill (491 calories)
Marinate 6oz total of two of the following
tuna, halibut, shrimp, or scallops
in 1 Tbsp light soy sauce and
1 tsp sesame oil for 10 minutes.
Grill to desired doneness.
Top fish with 1/2 chopped tomato
2 Tbsp sesame seeds and lemon
Serve with 1 cup of steamed broccoli topped with 1 Tbsp silvered almonds
Beef it Up and mushrooms (489 calories)
Grill or broil 5 oz lean steak, like filet mignon or shoulder
seasoned with a sprinkle of salt and pepper
for about 4 minutes on each side or until desired doneness
Coat a large skillet with 1 tsp olive oil and a few sprays of cooking spray
add 1 small chopped shallot or onion
Then add 2 cups raw sliced mushrooms, any variety
Add a little spray on top, turn, toss when they start to brown
Add 1 Tbsp vegetable or chicken stock
cover and simmer at medium heat for about 5 minutes.
Serve with cucumber, radishes, and pepper strips dipped into
2 Tbsp Russian dressing.
Mediterranean Salmon (501 calories)
Place a 5 oz salmon fillet in a baking dish and top with
1 Tbsp fresh lemon juice
1 tsp olive oil
2 tsp capers
and 3 sliced Greek olives
Baked at 375 degrees until salmon is cooked through.
Serve with a large steamed artichoke and a chopped tomato saladcomposed of
1 large beef steak tomato and 1/2 of a sweet white onion topped with
Buffalo Chicken Tenders (486 calories)
Marinate 5 oz of boneless skinless chicken breast tenderloins in hot sauce
(Tabasco or Franks Red Hot are both good)
for about 30-60 minutes
Cook chicken in a non stick skillet with
2 tsp olive oil until cooked through.
Serve with celery sticks, sliced red pepper and
2 Tbsp of blue cheese dressing.
Make a tossed green salad with 1-2 Tbsp light vinaigrette on the side
Beef and Broccoli Stir Fry (492 calories)
Coat a non stick skillet with cooking sprayand saute
5oz lean slice sirloin steak until cooked through
then remove and set aside
Add 1 cup of broccoli florets
1/2 cup sliced red onion and
1 cup chopped red cabbage to the pan.
Cook vegetables over medium heat until soft
stirring often about 15 minutes
Return the steak to the pan adding
2 tsp sesame oil
1 Tbsp reduced sodium soy sauce and
1 Tbsp fresh lime juice.
Serve with a tossed green salad topped with
1 Tbsp reduced calorie salad dressing
Almond Crusted Flounder (496 calories)
Pre heat oven to 375 degrees.
In a food processor or blender finely chopped
1oz raw unsalted almonds until they have the texture of fine sand
Place a 5oz flounder fillet in an oven proof casserole and top with
1 tsplive oil
a pinch of salt and pepper and the ground almonds
Bake for 10 minutes or until almonds cooked through
then broil for 1-2 minutesto allow the top of the fish to become crusty.
Meanwhile in a non stick skillet coated with cooking spray
make a large vegetable stir fry using 1 sliced red pepper
1/2 sliced red onion
and 8 quartered mushrooms.
Season fish with fresh lemon and serve with warm vegetables stir fry
Baby Lamb Chops with Sauteed Spinach Almondine (494 calories)
Season 8oz lean baby chops (this measurements is with the bone in; there should be about 4-5oz of meat off the bone) with sea salt and pepper
Grill or broil the chops on both sides until desired degree of doneness is achieved.
Serve chops with 2 cups of spinach sauteed with 1-1/2 tsp olive oil
1 1/2 Tbsp slivered almonds and
2 Tbsp chicken broth
Italian Chicken Meatballs (496 calories)
Coat a skillet with olive oil cooking spray.
Add 1/2 chopped onion, celery, carrot and cook until soften.
Remove veggies and add meatballs formed from 4oz ground chicken breast and
1/4 cup onion.
Brown on each side, then add veggies and
1/4 cup marinara sauce
Cover and simmer for 10 minutes.
Serve over steamed broccoli or asparagus
Burger Time (501 calories)
Mix 4 1/2oz lean turkey, chicken or beef with
1/4 cup chopped onion and a dash of salt and pepper.
Add 1 tsp Worcestershire sauce and
1/2 tsp Dijon mustard.
Grill or broil 4 minutes on each side or until cooked to desired degree of doneness
Serve with 1 sliced tomato , onion, pickle
2 Tbsp Ketchup and
1 tsp Dijon mustard
Serve with chopped salad of lettuce, cucumbers
1/4 avocado, tomato, onion and 1 tsp olive oil