The 2009 Drop a Jeans Size Diet

Your Dinner Choices

Ingredients
1 medium potato, cut into cubes
Nonstick cooking spray
Salt and pepper to taste
3 1/2 ounces sirloin steak
3 cups chopped romaine lettuce
1 tablespoon blue cheese
2 tablespoons balsamic vinaigrette

Mist a baking sheet and potatoes with cooking spray; sprinkle with salt and pepper. Broil for 20 minutes, turning once. Grill steak until it reaches 160 degrees; cut it into strips. Top lettuce with potatoes, steak, cheese, and vinaigrette.

Ingredients
3 skinless chicken drumsticks
3 tablespoons hot sauce
2 tablespoons trans fat-free margarine
1 cup chopped romaine lettuce
1/2 cup chopped celery
1/2 cup shredded carrot
1/2 cup grape tomatoes
1 1/2 tablespoons light ranch dressing

Bake, broil, or grill drumsticks until they reach 165 degrees. Mix hot sauce and margarine and spread it on cooked drumsticks. Toss lettuce, celery, carrot, and tomatoes with ranch dressing and serve on the side.

Ingredients
1 medium potato, cut into slices
1 tablespoon chili powder
Salt to taste
Nonstick cooking spray
1 lean 4-ounce turkey burger
1 whole-grain hamburger bun
2 teaspoons ketchup
Lettuce leaves
Tomato slices
Black pepper to taste

Toss potatoes with chili powder and salt. Mist a baking sheet and tops of potatoes with cooking spray. Broil potatoes and burger on sheet for 20 minutes, turning once. (The burger should reach 165 degrees.) Serve burger with fries.

Ingredients
1/2 cup chopped yellow onion
1 garlic clove, minced
1/8 teaspoon each cumin, cinnamon, and curry powder
1 tablespoon olive oil
1/2 cup cauliflower florets
1/2 cup chopped carrot
2 cups vegetable broth
1/2 cup canned chickpeas, drained and rinsed
2 tablespoons raisins
1/4 cup low-fat plain yogurt
1 tablespoon chopped cilantro

Saute onion, garlic, and spices in oil for 1 to 2 minutes. Add cauliflower, carrot, and broth, bring to a boil, and simmer 10 minutes. Add chickpeas and raisins and simmer for 5 more minutes. Ladle stew into a bowl; mix yogurt and cilantro and place a dollop on top.

Ingredients
1 lean boneless 6-ounce pork chop
Nonstick cooking spray
1 tablespoon adobo seasoning
1 medium sweet potato
1 tablespoon trans fat-free margarine
1/2 teaspoon cinnamon
1 cup broccoli florets

Mist pork chop with cooking spray and sprinkle with adobo seasoning. Grill or bake until chop reaches 160 degrees. Wash potato, loosely wrap it in a damp paper towel, place it on a plate, and microwave for 6 to 8 minutes, or until tender. Cut potato in half and top with margarine and cinnamon. Serve with pork chop and steamed broccoli.

Ingredients
1 1/2 tablespoons maple syrup
1 1/2 tablespoons Dijon mustard
4 ounces firm tofu, pressed dry and cut into 1/2-inch slices
2 cups frozen stir-fry vegetables
Salt and pepper to taste
1 tablespoon chopped chives
1 tablespoon chopped basil
1 cup precooked brown rice

Mix syrup and mustard and brush on tofu. Grill or broil for about 5 minutes on each side. Steam veggies; sprinkle with salt and pepper. Stir herbs into warmed rice.

No time to cook? Choose one of these delicious grab-and-go options and you won't blow your diet

Chipotle
Steak Tacos: 3 soft flour taco shells filled with steak, fajita vegetables, tomato salsa, and romaine lettuce (505 calories)

Olive Garden
Linguine alla Marinara (430 calories)

Boston Market
Roasted Turkey, Fresh Vegetable Stuffing, and Seasonal Fresh Fruit (400 calories)