About 650 Calories Each
Parmesan Pasta With Artichokes And White Beans Saut? 1/4 medium onion, thinly sliced, and 1/2 tsp. chopped garlic in 2 tsp. olive oil until tender. Add 1/2 cup canned (in water) artichoke hearts and 1/2 cup canned reduced-sodium white beans; stir gently until warmed through. Toss with 1 1/2 cups cooked whole-wheat penne, and top with 1/4 cup grated Parmesan cheese. Broccoli Tofu Stir-Fry Over Barley Saut? 1 1/2 cups chopped broccoli florets and stems, 1/2 cup thinly sliced purple cabbage, 1/4 medium onion, thinly sliced, 1 crushed clove of garlic, and 3/4 cup cubed firm tofu in 2 tsp. olive oil. Cook over medium heat until vegetables are tender and tofu is golden brown, 8 to 10 minutes. Serve over 1 cup cooked barley, drizzle with 1 tsp. toasted sesame oil, and sprinkle with 1 Tbs. sesame seeds. Chicken, Cheese, And Zucchini Quesadilla Toss 1/3 cup shredded zucchini with 1/3 cup shredded reduced-fat Mexican-blend cheese, and spread on half an 8" whole-grain tortilla. Top with 4 oz. diced grilled chicken breast. Fold over the tortilla and cook with 1 tsp. canola oil over medium heat, turning once, until both sides are golden brown and cheese is melted. Top with 1/4 cup nonfat plain Greek-style yogurt and 2 Tbs. salsa. Serve with 1 cup jicama, sliced and tossed with 2 tsp. lime juice, 2 tsp. olive oil, and a small pinch of kosher or sea salt. Brown-Sugar-Mustard Salmon And Asparagus Over Quinoa Pilaf Mix 1 tsp. brown sugar with 1 Tbs. Dijon mustard; spread onto 5-oz. salmon fillet. Place in baking dish with 12 asparagus spears tossed with 2 tsp. olive oil and a pinch of salt and pepper. Bake at 350°F for 15 minutes, or until salmon is cooked through and asparagus is tender. Serve over 1 cup cooked quinoa with 1 Tbs. dried cranberries and 1 Tbs. pine nuts. Pressed Portobello Grilled Cheese With Fresh Spinach-Citrus Salad Rub a portobello mushroom with 1 tsp. olive oil and bake at 350°F for 10 minutes, or until tender. Slice mushroom into 5 slices and place on 1 slice whole-grain bread spread with 1 Tbs. reduced-fat mayonnaise. Top with 1 oz. Havarti cheese and 1 slice bread. Spray both sides of the sandwich with olive-oil cooking spray, and cook over medium heat until golden brown, flattening with the bottom of a smaller skillet. Serve with 2 cups baby spinach tossed with a diced orange, 2 tsp. olive oil, 1 tsp. orange juice, and 1 Tbs. sliced almonds. Shrimp-and-Okra Stew Over Lentils Saut? 1 cup sliced okra in 1 Tbs. olive oil and 1/2 tsp. chopped garlic for 5 minutes. Stir in 1 cup halved grape tomatoes and a pinch of salt and pepper. Simmer for 30 minutes.Add 6 jumbo precooked and cleaned shrimp, cut in half; simmer until warmed through. Pour over 1 cup cooked lentils. Steak With Potatoes And Carrots Slice 3 small red potatoes into quarters and toss with 2 tsp. olive oil, a pinch of salt, 1 tsp. dried rosemary, and 1 cup baby carrots. Roast at 350°F 25 minutes, stirring once. Heat 1 tsp. olive oil in an oven-safe pan and cook a 4-oz. cut of sirloin, visible fat removed, about 5 minutes. Flip; cook 4 minutes (or until steak reaches 160°F for well done). Let sit 5 minutes. Serve with potatoes and carrots. Ricotta-And-Spinach Pita Calzone Preheat oven to 300°F. Mix 1/3 cup part-skim ricotta cheese with 1/2 cup finely chopped baby spinach and 1 tsp. minced garlic. Stuff ricotta mixture into two halves of a large pita; add 1/3 cup quartered cherry tomatoes and 2 Tbs. part-skim mozzarrella cheese. Cook 7 minutes, until cheese bubbles and filling is hot. Serve with 1/3 cup marinara sauce for dipping. Salmon Pasta With Tomatoes And Kale Brush 4-oz. filet of salmon with 1/2 tsp. lemon juice mixed with 1/2 tsp. olive oil. Season with salt and pepper. Broil on high for 6 minutes. While it's broiling, cook 2?3 cup uncooked pasta. In a medium skillet over medium-high heat, saut? 1/2 cup chopped sundried tomatoes, 1 cup chopped kale, and 1 tsp. chopped garlic in 11/2 tsp. olive oil 5 minutes. Add 2 Tbs. water to finish cooking kale. Cut fish into pieces; toss with pasta and veggies. Broccoli-Mushroom-Pork Stir Fry Add 1 tsp. olive oil to medium skillet on medium-high heat. Saut? 4-oz. pork tenderloin pieces about 7 minutes. Remove from pan; set aside. Lower heat to medium; add 1 tsp. olive oil to the skillet. Add 1/2 cup sliced crimini mushrooms, 1/2 cup chopped broccoli, and 1/2 cup shredded carrots to pan. In bowl, combine 1 tsp. soy sauce, 1/2 tsp. brown mustard, 1 tsp. sesame oil, and 1 Tbs. peanut butter. Add 2 Tbsp. hot water and whisk. Add sauce and pork to pan. Cook 2 minutes. Serve over 1 cup cooked brown rice. Over-Stuffed Baked Peppers Preheat oven to 425°F. Saut? 4 oz.ground all-breast-meat turkey, 1/4 cup chopped onion, and 1/4 cup shredded carrots in 1 Tbs. olive oil until turkey is cooked through and veggies are soft, 7 minutes. Turn off heat and stir in 1 cup cooked bulgur wheat, 1/4 cup grated Parmesan cheese, 1/4 tsp. thyme, and a dash of pepper. Slice top off a large yellow pepper; remove seeds. Stuff mixture into pepper. Bake 20 minutes. Lentil-Veggie Burrito Saut? 1/2 cup halved grape tomatoes and 1/2 cup thinly sliced zucchini in 2 tsp. olive oil over medium-high heat until soft, about 5 minutes. Place 2/3 cup cooked lentils in a 10" whole-wheat tortilla. Top with 1/4 cup shredded light Monterey Jack cheese and veggies. Roll into burrito. Top with 2 Tbs. nonfat plain Greek yogurt and 2 Tbs. salsa. Seared Garlic Scallops And Squash Fries Preheat oven to 425°F. Peel a butternut squash, cut it in half, and remove seeds. Slice half the squash into 6" sticks. Toss with 1 tsp. olive oil and a pinch of salt; lay on half of baking sheet. Toss 1 cup halved Brussels sprouts with 1 tsp. olive oil, salt, and pepper; add to sheet. Bake 25 minutes, turning squash. Meanwhile, heat 1 tsp. butter, 1 tsp. olive oil, and 1 clove minced garlic in small skillet over medium-high heat. Add 5 large scallops to pan. Cook 3 minutes, turning once. Serve with squash fries, sprouts, and a small whole-grain roll dipped in remaining garlic mixture.