The Food Lover's Diet

Dinner

Average nutrition for any selection:

599 calories, 25 percent fat (17g, 4g saturated), 51 percent carbs (79.6g), 24 percent protein (37.4g), 12.1g fiber, 243mg calcium, 225mcg folic acid, 8mg iron.

Lemon-Dill Salmon

• 3 ounces salmon, broiled with lemon juice and chopped fresh dill
• 1 cup roasted asparagus (Coat with vegetable spray, season, and bake at 450 degrees F for 15 minutes.)
• 2/3 cup cooked wild rice

ADD: Spinach Salad

• 2 cups baby spinach
• 1/2 cup canned mandarin oranges
• 2 tablespoons red onion
• 2 tablespoons low-calorie Italian dressing
• PLUS: 1 small chocolate chip cookie

Crispy Chicken

• 4 ounces baked chicken breast (Dip skinless chicken breast in egg white, then coat with 3 tablespoons bread crumbs. Bake at 350 degrees F for 20 minutes, or until cooked through.)
• 1 cup steamed broccoli
• 1 medium baked potato topped with 1 teaspoon butter, 2 tablespoons fat-free sour cream, and chopped chives
• 1 baked apple (Core and fill with 2 teaspoons brown sugar, 1 teaspoon chopped walnuts, and 1 tablespoon raisins. Place in pan and cover with 2 tablespoons apple juice. Bake at 350 degrees F for 45 minutes, or until tender.)

Chicken Fajitas

• 2 corn tortillas
• 3 1/2 ounces broiled chicken-breast tenders, seasoned with 2 teaspoons soy sauce and sauteed in 1 teaspoon canola oil with 1/2 cup chopped green peppers and 3 thick slices red onion
• 2/3 cup chopped lettuce
• 1/4 cup salsa
• 1/2 cup brown rice
• 1 cup sliced carrots, steamed and mixed with 1 tablespoon orange-juice concentrate, 1 tablespoon minced fresh ginger and salt and pepper to taste

Tofu Stir-Fry

• Stir-fry 4 ounces firm tofu in 1 teaspoon canola oil with 1 sliced carrot, 1/4 cup chopped celery, 1/4 cup chopped onion, 4 large sliced mushrooms, 1/2 sliced red bell pepper, and 1 tablespoon hoisin sauce
• 1 cup cooked brown rice

ADD: Fruit Parfait

• 1 kiwi (peeled and sliced), 1/2 orange (sectioned), 1 teaspoon rum extract, 2 teaspoons grated coconut

Meat 'n' Potatoes

• 3 ounces broiled sirloin steak
• 1 medium baked sweet potato, topped with 1 teaspoon butter
• 1 cup peas and carrots

ADD: Caesar Salad

• 2 cups chopped romaine lettuce tossed with 2 tablespoons low-calorie Caesar dressing
• PLUS: 1 poached pear in chocolate-orange sauce (Simmer 1/2 large, peeled pear in 3/4 cup water, 2 tablespoons honey, a slice of orange peel, and a dash of cinnamon and grated nutmeg for 15 minutes. Remove pear; boil liquid until reduced by half. Season with 2 teaspoons cocoa powder and a dash of vanilla extract. Pour over pear and sprinkle with freshly grated nutmeg.)

Halibut with Mango Salsa

• 4 ounces grilled halibut (or other flaky white fish), topped with 1/3 cup chopped mango mixed with 1 tablespoon each diced red onion, cilantro, red bell pepper, and canned green chilies
• 1 cup green beans sauteed in chicken broth and topped with 1 teaspoon slivered almonds
• 1/2 cup couscous
• 1/2 cup lemon sorbet topped with 1/4 cup blueberries

Linguine with Shrimp

• 1 cup linguine tossed with 3.5 ounces broiled medium shrimp, 2 minced garlic cloves and 2 tablespoons chopped fresh parsley
• 1 cup sauteed spinach: 2 1/2 cups fresh spinach cooked in 1 teaspoon olive oil with 2 minced garlic cloves

ADD: Tomatoes and Mozzarella

• 2 medium tomatoes, sliced and topped with 1 ounce fresh mozzarella cheese, 2 tablespoons fresh parsley leaves, and 1 tablespoon low-calorie Italian dressing
• PLUS: 1/2 cup strawberries sprinkled with sugar substitute and lemon juice