About 650 calories each
Parmesan Pasta With Artichokes and White Beans
Saut? ? medium onion, thinly sliced, and ? tsp. chopped garlic in 2 tsp. olive oil until tender. Add ? cup canned (in water) artichoke hearts and ? cup canned reduced-sodium white beans; stir gently until warmed through. Toss with 1 ? cups cooked whole-wheat penne, and top with ? cup grated Parmesan cheese.
Broccoli Tofu Stir-Fry Over Barley
Saut? 1 ? cups chopped broccoli florets and stems, ? cup thinly sliced purple cabbage, ? medium onion, thinly sliced, 1 crushed clove of garlic, and ? 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 ⅓ cup shredded zucchini with ⅓ 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 ? 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 ? 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.
Sirloin Steak With Roasted New 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 for 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) for 5 minutes. Flip and cook 4 more minutes (or until steak reaches 160?F for well done). Remove from pan, let sit for 5 minutes. Serve with the potatoes and carrots.