| Steps - Heat oven to 450°F. Line a rimmed baking sheet with nonstick foil.
- Mix flour, salt and pepper on a sheet of wax paper. Beat egg white and 2 tsp water in a shallow bowl. Spread walnuts on another sheet of wax paper.
- Coat fish in flour mixture, dip in egg-white mixture then press into walnuts to coat. Arrange on pan.
- Bake 5 to 10 minutes until fish is barely opaque at center when tested with tip of knife.
- Meanwhile stir Salsa ingredients in a medium bowl to combine. Serve with the fish.
Per serving: 453 cal, 42 g pro, 22 g car, 4 g fiber, 22 g fat (2 g sat fat), 54 mg chol, 185 mg sod Thai Shrimp and Rice Serves 4
Active: 25 min/Total: 25 min Ingredients:
1 tsp vegetable oil
1/2 cup sliced scallions
1 Tbsp chopped garlic
1 can (14 oz) lite coconut milk
11/2 cups jasmine rice or converted white rice
1 cup shredded carrots
1 tsp salt
12 oz raw medium shrimp, peeled and deveined
8 oz fresh snow peas
2 tsp freshly grated lime zest | Garnish: lime wedges and chopped cilantro
| | Steps - Heat oil in a large nonstick skillet over medium heat. Add scallions and garlic; sauté 1 to 2 minutes until aromatic.
- Pour coconut milk into a 1-qt liquid measure and add enough water to make 31/4 cups. Add to skillet and bring to a boil. Add rice, carrots and salt. Cover, reduce heat and simmer 12 minutes or until rice is nearly tender.
- Stir in shrimp, snow peas, lime zest and, if rice looks dry, another 1/4 cup water. Bring to a simmer, cover and cook 3 to 4 minutes until shrimp are cooked through and the snow peas are crisp-tender. Garnish with lime wedges and chopped cilantro.
Per serving: 442 cal, 22 g pro, 72 g car, 3 g fiber, 8 g fat (4 g sat fat), 107 mg chol, 742 mg sod | Tex-Mex Chicken & Barley-Stuffed Peppers Brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley. | Serves 4
Active: 10 min/Total: 30 min | Good with shredded romaine lettuce, avocado and tomato salad.
| Ingredients:
4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray
8 oz lean ground chicken
1 medium onion, chopped
1 can (10 oz) enchilada sauce
1/2 cup each quick-cooking barley and frozen corn kernels
1/2 tsp ground cumin
1/3 cup chopped fresh cilantro | Steps - Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.
- Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.
- Meanwhile coat a large nonstick skillet with nonstick spray; heat over medium heat. Add chicken and onion, increase to medium-high heat and cook 5 minutes, breaking up chunks of chicken with a wooden spoon, until chicken and onions are lightly browned.
- Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to a boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.
Per serving: 251 cal, 14 g pro, 32 g car, 5 g fiber, 9 g fat (1 g sat fat), 47 mg chol, 310 mg sod wd | Spaghetti Squash with Chunky Sauce 20 Low-Cal Meals Serves 6
Active: 15 min/Total: 30 min
| Ingredients:
1 spaghetti squash (41/2 lb)
1 pkg (11/4 lb) Italian turkey sausages, removed from casings
2 medium zucchini, quartered lengthwise, cut crosswise in 3/4-in.-thick slices
1 small onion, chopped
1 tsp chopped garlic
1 can (28 oz) diced tomatoes
1/4 cup basil leaves, thinly sliced
1/2 cup shredded Parmesan cheese
| | Steps: - Prick squash in a few places. Microwave on high 10 minutes; turn over; microwave 5 to 10 minutes more until tender when pierced.
- Meanwhile, coat a nonstick skillet with nonstick spray. Heat over medium-high heat. Add sausage and cook, breaking up clumps, 5 minutes or until no longer pink.
- Add zucchini, onion and garlic; sauté 4 minutes. Add tomatoes, reduce heat and simmer, uncovered, 5 minutes or until hot. Remove from heat; stir in basil.
- Cut squash in half. Discard seeds and loosen strands with a fork. Scrape strands into a large bowl; top with the sauce. Top servings with cheese.
Per serving: 161 cal, 7 g pro, 26 g car, 6 g fiber, 4 g fat (2 g sat fat), 6 mg chol, 411 mg sod | Reuben Wraps Healthy spinach, coleslaw and lowfat turkey breast stand in for high-sodium sauerkraut and corned beef in this version of the classic sandwich. Serves 4
Active: 25 min/Total: 40 min
| | Serve with reduced-fat and - sodium canned tomato soup topped with a dollop of fat-free or reduced-fat sour cream, diced cucumber and chopped dill. Four 8-in plain or whole-wheat flour tortilla wraps | Ingredients:
4 Tbsp fat-free Thousand Island dressing
6 cups baby spinach
8 oz sliced 97% fat-free honey-roasted & smoked turkey breast (such as Healthy Choice)
4 oz thinly sliced reduced-fat, low-sodium Swiss cheese (such as Lorraine)
4 cups bagged classic coleslaw mix
| Steps: - Spread each tortilla with 1 Tbsp dressing. Top each to within 1 in. of an edge with 1/4 the spinach, turkey, cheese and coleslaw mix. Roll up tightly from side with fillings.
- Wrap each in plastic wrap and refrigerate at least 15 minutes. Cut diagonally in halves or thirds.
Per serving: 397 cal, 25 g pro, 48 g car, 7 g fiber, 10 g fat (5 g sat fat), 47 mg chol, 978 mg sod | Poached Salmon with Dill-Horseradish Sauce Serves 4
Active: 15 min/Total: 15 min 1 Tbsp cider vinegar
4 pieces salmon fillet (about 6 oz each)
| Sauce Ingredients:
1 cup fresh dill (grasp fronds by the handful, twist them off stems, rinse, shake off water, then measure)
1 scallion, cut up
½ cup each light mayonnaise and reduced-fat sour cream
1 Tbsp each horseradish and cider vinegar
2 tsp Dijon mustard
| | Steps: - Bring vinegar and 1 in. water to boil in a wide, deep skillet. Add salmon, reduce heat until water barely simmers, cover and cook 10 minutes or until fish is cooked through.
- Meanwhile, put sauce ingredients in a food processor; process until dill and scallions are finely chopped.
- Using a broad, slotted spatula, remove fish to a serving platter or plates. Serve with sauce.
Plan ahead: Poach salmon and make sauce the day before. Per serving: 460 cal, 48 g pro, 5 g car, 0 g fiber, 27 g fat (7 g sat fat), 119 mg chol, 352 mg sod Shrimp with Chesapeake Dipping Sauce | Seafood Suppers Serves 4
Active: 13 min/Total: 13 mi Ingredients: | 12 oz beer or 1 1/2 cups water
2 Tbsp crab and shrimp boil (sometimes called fish boil) or pickling spice | | Chesapeake Dipping Sauce
1/3 cup light mayonnaise
3 Tbsp each ketchup, minced dill pickle and onion
2 Tbsp white horseradish
1 1/2 lb raw medium shrimp, in the shell Steps: | - Bring beer and spices to a boil in a 3-qt saucepan over medium heat. Cover and boil gently 5 minutes.
- Meanwhile mix Dipping Sauce ingredients and leave at room temperature while cooking shrimp.
- Add shrimp to saucepan, return to a boil, cover, reduce heat and simmer, stirring once, 4 to 5 minutes until shrimp turn pink and are barely opaque at center. Drain and serve immediately with the sauce.
FYI: Cooking shrimp in their shells conserves flavor—and it’s easier on the cook when diners peel the shrimp. Per serving (with 1/4 cup sauce): 234 cal, 29 g pro, 8 g car, 0 g fiber, 9 g fat (2 g sat fat), 217 mg chol, 757 mg sod | Mexican Shrimp Gazpacho Steps: Makes 8 servings - Dice 4 large tomatoes, 2 yellow bell peppers and 1 large peeled and seeded cucumber.
- In food processor or blender, pulse 2 cups Spicy Hot 8-vegetable juice (from a 46-oz bottle) with half the veggies until finely chopped.
- Pour into a large bowl; stir in the remaining juice and veggies. Ladle into smaller bowls, top with a few cooked shrimp (for 8 servings you’ll need about 1 lb) and a sprig of cilantro.
Chicken Pumpkin Stew Serves 6
Active: 10 min/Total: 40 min
Ingredients:
1 Tbsp canola oil
11/2 lb skinless, boneless chicken thighs, visible fat trimmed, cut in 1-in. pieces
1 medium onion, chopped
1 red pepper, cut in 1-in. pieces
1 tsp minced garlic
1 can each (141/2 oz each) chicken broth and diced tomatoes
1 Tbsp smoked paprika
1/2 tsp salt
3 cups 1-in. cubes peeled sugar pumpkin or butternut squash (1 lb)
8 oz fresh green beans, cut in half
1 Tbsp cornstarch
1/4 cup reduced-fat creamy peanut butter
Steps: - Heat oil in large saucepan over medium-high heat. Add chicken; sauté 4 minutes or until browned. Remove to a plate. Reduce heat to medium. Add onion, pepper and garlic; sauté 4 minutes until softened.
- Add 11/2 cups broth, the tomatoes, paprika and salt. Bring to a boil; add chicken, pumpkin and beans. Reduce heat, cover and simmer 12 minutes or until chicken and pumpkin are tender.
- Meanwhile stir remaining broth, the cornstarch and peanut butter in a bowl until smooth. Add to pot; stir until blended. Cook 2 minutes or until thickened.
Per serving: 291 cal, 28 g pro, 21 g car, 2 g fiber, 11 g fat (2 g sat fat), 94 mg chol, 616 mg sod Grilled Turkey Tenders & Vegetables Serves 6
Active: 5 min/Total: 20 min
(plus 45 min marinating) Ingredients:
Marinade
2 tsp grated lemon zest
1/4 cup lemon juice
2 Tbsp olive oil
1 Tbsp each chopped garlic and fresh rosemary
1/4 tsp salt
1/8 tsp pepper
2 turkey breast tenderloins
(about 2 lb)
1 medium eggplant (1 lb)
1 lb green or yellow squash
3 plum tomatoes, cut in half
Nonstick spray
Steps: - Line a rimmed baking sheet with foil.
- Marinade: Whisk ingredients in a bowl. Put 6 Tbsp and the turkey in a large ziptop bag; seal; turn to coat. Refrigerate 45 minutes.
- Meanwhile slice eggplant and squash lengthwise 1/2 in. thick. Place with tomatoes on baking sheet; coat with nonstick spray.
- Heat outdoor grill or stovetop grill pan.
- Put turkey on grill (discard bag). Grill 7 to 9 minutes per side until an instant-read thermometer inserted from side to middle registers 160°F. Remove; cover loosely with foil.
- Grill eggplant and zucchini 4 minutes per side until just tender; grill tomatoes 2 minutes per side until charred but not soft. Cut vegetables bite-size; toss gently with remaining marinade. Serve with sliced turkey.
Per serving: 243 cal, 39 g pro, 10 g car, 2 g fiber, 6 g fat (1 g sat fat), 94 mg chol, 159 mg sod Lemony Chicken Piccata Active: 2 min/Total: 10 min
Ingredients:
2 Tbsp all-purpose flour
1/4 tsp each salt and ground pepper
4 skinned, boned chicken-breast halves (about 7 oz each), tenderloins removed
2 tsp oil
1/2 cup chicken broth
1/4 cup water
2 thinly sliced large garlic cloves
2 Tbsp lemon juice
1 tsp capers
1 Tbsp butter
2 Tbsp snipped chives
Steps: - Mix flour, salt and pepper on a sheet of wax paper. Add chicken; turn to coat. Shake off excess.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook 6 minutes, turning once, until golden and instant-read thermometer inserted side to center registers 165°F. Remove to dinner plates or platter.
- Add 1/2 cup chicken broth, 1/4 cup water and 2 thinly sliced large garlic cloves to skillet; bring to a boil. Reduce heat and simmer 1 minute or until garlic is tender.
- Stir in 2 Tbsp lemon juice and 1 tsp capers; remove from heat. Stir in 1 Tbsp butter until melted, then 2 Tbsp snipped chives. Spoon over chicken.
Per serving: 285 cal, 47 g pro, 4 g car, 0 g fiber, 8 g fat (3 g sat fat), 123 mg chol, 383 mg sod | |