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The Fat-Fighting Diet: 500-Calorie Dinners

Easy, healthy dinners to help you lose 10 pounds in four weeks.

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Peter Ardito
Baked Salmon With Mustard and Herbs
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Prev 1 of 9 Next

Zucchini Lasagna

Preheat the oven to 400 degrees. Puree one 14-ounce can whole tomatoes; 1 garlic clove, roasted; 1 teaspoon olive oil; 1/4 teaspoon salt; and 1/4 teaspoon red pepper flakes. Set sauce aside. Heat 1/2 teaspoon olive oil in a medium skillet. Cut two 1/2-inch-thick slices lengthwise from a zucchini. Saute the slices with 1 garlic clove, minced, for 2 minutes on each side, until tender. Remove from skillet. Saute 1 cup sliced cremini mushrooms with a pinch salt for 3 minutes; set aside. In a small baking dish, layer 1/2 cup sauce, 1 slice cooked zucchini, 1/3 cup part-skim ricotta, 1 tablespoon shredded part-skim mozzarella, and mushrooms. Repeat with remaining zucchini slice, 1/3 cup part-skim ricotta, 1/2 cup sauce, and 1 tablespoon shredded part-skim mozzarella. Bake 15 minutes.

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Baked Salmon with Mustard and Herbs

Preheat the oven to 350 degrees. Coat a 6-ounce salmon fillet with 1 teaspoon mustard; sprinkle with 1 tablespoon chopped dill, 1 tablespoon chopped parsley, and 1 tablespoon chopped chives and place in a baking dish. Mix 1 cup broccoli florets; 1 cup chopped cauliflower; 1 tablespoon olive oil; and 3 garlic cloves, minced. Add to baking dish alongside salmon, cover with foil, and bake until fish is cooked through, about 20 minutes.

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Mini Turkey Meatloaf

Preheat the oven to 400 degrees. Saute 2 tablespoons minced yellow onion and 1 garlic clove, minced, in a small skillet coated with nonstick cooking spray for 2 minutes; remove from heat. Add 5 ounces lean ground turkey, 2 teaspoons skim milk, 1/2 beaten egg, 3 tablespoons whole wheat bread crumbs, 1 teaspoon mustard, 1 teaspoon Worcestershire sauce, and 1 teaspoon capers; mix to combine. Place turkey mixture in a small muffin tin coated with nonstick cooking spray; bake 15 minutes. Serve with 1 1/2 cups steamed green beans tossed with 1 tablespoon lemon juice and a drizzle of olive oil.

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Shepherd's Pie

Preheat the oven to 400 degrees. Saute 1 garlic clove, minced; 2 tea?spoons diced yellow onion; 2 tablespoons chopped celery; 2 tablespoons grated carrot; 1/2 cup sliced cremini mushrooms; and 2 teaspoons olive oil in a small skillet for 2 minutes. Add 3 1/2 ounces lean ground beef; cook until browned, about 5 minutes, and remove from heat. Meanwhile, cook 3 baby potatoes (skin on) in boiling water until tender, about 10 minutes. Drain and mash with 1 teaspoon olive oil; 1/3 cup skim milk; 1 garlic clove, roasted; and salt and black pepper to taste. In a small baking dish, layer beef with 1/3 cup creamed corn and top with potatoes. Bake 5 to 10 minutes, until heated through.

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Spicy Southwestern Chicken Soup

Saute 2 tablespoons minced yellow onion; 1 garlic clove, minced; 1/4 cup chopped carrot, and 1/4 cup chopped celery in 2 teaspoons olive oil in a large pot for 7 to 8 minutes. Add 2 cups low-sodium chicken stock and 1/2 cup diced tomatoes. Simmer 5 minutes and then add 3/4 cup cooked chicken, 1/3 cup black beans, and 1/3 cup corn. Stir in 2 tablespoons lemon juice and 1 tablespoon chipotle-flavored hot sauce. Season to taste with salt and top with 2 tablespoons nonfat Greek yogurt.

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Pork with Baked Apples and Kale

Preheat the oven to 350 degrees. Marinate a 4-ounce pork loin in 1/4 cup apple cider for 5 minutes. Sear each side of pork in an ovenproof skillet coated with nonstick cooking spray for 1 to 2 minutes. Add 1/4 cup sliced apple and 1 tablespoon marinade to pork and bake for 10 minutes. Meanwhile, saute 1 garlic clove, minced, in 1 teaspoon olive oil in a medium skillet for 1 minute. Add 2 cups shredded kale, 1/4 cup grated carrot, and 1/2 cup black beans; cook 2 minutes. Mix in 2 tablespoons red wine vinegar and cook until heated through. Eat with pork and apples.

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Flank Steak with Sweet-and-Spicy Slaw

Preheat the oven to 350 degrees. Marinate 3 ounces flank steak with 1 garlic clove, minced; 1 tablespoon minced fresh ginger; 1 teaspoon Worcestershire sauce, and 1/2 teaspoon brown sugar for 5 minutes. Sear steak in an oven-proof skillet for 2 minutes on one side, flip it and then place skillet in oven for 10 minutes or until steak reaches desired doneness; slice. Meanwhile, combine 1 cup shredded green cabbage, 1/4 cup sliced red bell pepper, 1/4 cup shredded carrot, 1/4 cup shredded cucumber, 1/4 cup chopped scallion, and 1/4 cup sliced mango. Whisk together 1/4 teaspoon cumin, juice from 1/2 lime, 2 tea?spoons olive oil, a pinch sugar, and salt and black pepper to taste and toss with vegetables. Top with 2 tablespoons roasted peanuts and serve with steak.

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vmerchel wrote:

Where is the nutritional information?

1/30/2012 07:32:30 AM Report Abuse

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