About 550 Calories Each
MTA (Mozzarella, Tomato, Avocado) On Whole Wheat Mash 1/4 avocado, then spread on 2 pieces of whole-wheat toast. Top with 1 1/2 oz. fresh mozzarella, 5 fresh basil leaves, 2 slices tomato, and 1/2 cup baby spinach leaves. Drizzle with 1 tsp. balsamic vinegar. Serve with 1 medium orange. Chicken-and-Apple Tortilla Melt Spread 1 Tbs. nonfat plain yogurt mixed with 1 tsp. Dijon mustard on an 8" whole-wheat tortilla. Then layer 3 oz. grilled chicken, 1/3 cup thinly sliced apple, 1/4 cup chopped celery, 2 thin slices red onion, and 1 slice reduced-fat provolone cheese. Heat uncovered in a toaster oven, or in a skillet or grill pan, until cheese is melted. Roll up the sandwich and serve with 1/2 cup steamed edamame in the shell. Salmon-Salad Pita Mix One 5-oz. can salmon (drained) with 1 Tbs. light mayonnaise, 1 Tbs. nonfat plain yogurt, 1/8 tsp. curry powder, 1/2 tsp. dried parsley, and a dash of black pepper and garlic powder. Stuff salmon salad into a 6" whole-wheat pita with 1/4 cup each of chopped cucumber and tomato, and 2 Tbs. chopped red onion. Serve with 1/2 cup baby carrots dipped in 3 Tbs. hummus, and 1 cup of grapes. Quinoa Salad With Tofu And Tomatoes Combine 3/4 cup cooked quinoa with 3/4 cup halved grape tomatoes, 1/2 cup cubed extra-firm tofu (drained well), 1/2 cup lightly steamed baby spinach, and 1 Tbs. pine nuts. Toss with 2 tsp. chopped garlic, a pinch of salt, and 2 tsp. olive oil. Serve hot or cold. Roasted Red Pepper, Tomato, Bean, and Vegetable Soup Heat 1 1/2 cups reduced-sodium roasted red pepper and tomato soup, 1/2 cup sliced zucchini, and 1/4 cup chopped onion over medium heat until vegetables are soft (about 5 minutes). Add 1/2 cup kidney beans and 1/2 cup cooked whole-wheat pasta shells. Heat an additional 3 minutes. Top soup with 2 Tbs. grated Parmesan cheese. Serve with 1 oz. baked pita chips. Soy-Ginger Turkey Burger Combine 4 oz. lean ground turkey with 2 Tbs. whole-wheat bread crumbs, 1 Tbs. egg white, 1/2 tsp. reduced-sodium soy sauce, 1/2 tsp. chopped garlic, 1/8 tsp. ground ginger, and a dash of black pepper. Form turkey mixture into a patty and grill on medium high until it's cooked to 165??F. Place on a whole-wheat hamburger bun, and top with 2 slices red onion saut?ed in 1 tsp. olive oil, 1 slice tomato, and 1 leaf of spinach. Serve with 3/4 cup cucumber slices tossed with 2 tsp. red-wine vinegar, and 1 Tbs. sesame seeds. Arugula And Chickpea Salad On a bed of baby spinach combined with arugula, arrange 1/2 cup canned chickpeas, 1/2 cup sliced red peppers, 2 Tbs. pumpkin seeds, and 1 oz. shaved Parmesan. Toss salad with 2 tsp. olive oil, 1 tbs. red-wine vinegar, 1 tsp. chopped shallots, and a dash of pepper. Serve with 1 slice of whole-wheat bread. Avocado-Egg Salad Wrap Mash 1 hard-boiled egg and 2 hard-boiled egg whites with 1/4 of an avocado. Stir in 1 Tbs. light mayo, 1/3 cup chopped tomato, 2 Tbs. chopped red onion, 1 tsp. chopped cilantro, and pepper to taste. Spread over 10" whole-grain wrap, top with 1/2 cup shredded lettuce and 2 Tbs. olives. Eat with 15 baby carrots. Pear-And-Turkey Pitawich In a 6" whole-wheat pita, stuff 3 oz. nitrate-free turkey breast (such as AppleGate Farms), heated in a skillet until steaming; 1/2 small pear, sliced; a 1 oz. slice cheddar cheese; and 1 tsp. Dijon mustard mixed with 2 tsp. light mayonnaise. Serve with 1 cup mixed greens tossed with 1 tsp. olive oil and 2 tsp. balsamic vinegar. Tofu And Veggie Soup Heat 2 cups reduced-sodium chicken broth in a medium sauce pan until simmering. Add 1 cup chopped bok choy, 1/2 cup sliced crimini mushrooms, 1/2 cup cubed extra firm tofu, 11/2 tsp. sesame oil, and 1/2 cup crushed garlic. Simmer 5 minutes or until veggies are tender but not mushy. Add 2 oz. soba noodles. Simmer 7 minutes, or until noodles are tender. Add a dash of hot sauce. Beefed-Up Burger Mix 2 Tbs. each chopped onion and celery into 5 oz. 90 percent-lean ground beef. Form a patty and grill in a pan on medium-high heat 4 to 5 minutes on each side until cooked to 160°F. Put burger on a whole- grain bun spread with 2 tsp. light mayo. Top with 2 pieces of roasted red pepper. Serve with 1 cup grapes. Black-Bean Taco Salad Mix 3/4 cup black beans, 1/2 cup corn, and 1/4 cup chopped red onion with 1 tsp. olive oil, 1 tsp. lime juice, 1/8 tsp. cumin, and 1/8 tsp. chili powder. Top 2 cups chopped romaine lettuce with bean-and-corn mixture. Add 1/2 cup sliced red bell peppers; 1/2 small cucumber, sliced; and 1 whole-grain taco shell, broken. Top with 2 Tbs. salsa, 1 Tbs. nonfat plain Greek yogurt, and 1/4 cup shredded cheddar. Crab-Salad Picnic Drain 6 oz. crab meat and mix with 1 Tbs. light mayo, 1 Tbs. nonfat plain Greek yogurt, 1 tsp. Dijon mustard, and 1/4 cup each diced cucumber, red onion, and celery. Add salt and pepper to taste. Serve over 6 Wasa Fiber Crispbreads, with 1/2 cup sliced cucumber dipped in 1/4 cup hummus. Chicken-And-Apple Tortilla Melt Spread 1 Tbs. nonfat plain Greek yogurt mixed with 1 tsp. Dijon mustard on an 8" whole-wheat tortilla. Then layer on 3 oz. grilled chicken, 1/3 cup sliced apple, 1/4 cup chopped celery, 2 slices red onion, and 1 slice reduced-fat provolone cheese. Heat uncovered in skillet until cheese is melted. Serve with 1/2 cup steamed edamame in the shell.