Get Your Best Body Ever: The Diet Plan
Healthy Dinner Recipes
Each of these dinner recipes is about 500 calories.
Pasta with Pesto and Roast Zucchini
Cook 1/2 cup multigrain pasta according to package directions. Cut 1 zucchini into 1-inch cubes, coat with nonstick cooking spray, and season with salt and pepper to taste. Roast in a 450-degree oven for 10 minutes. Toss pasta and zucchini with 2 tablespoons pesto, 2 diced sun-dried tomatoes, and 1 tablespoon toasted pine nuts. Top with 2 tablespoons grated Parmesan cheese.
Smoky Veggie Chili
Combine 1/2 cup canned pinto beans, rinsed and drained; 1/2 cup canned black beans, rinsed and drained; 2/3 cup corn; 1/2 cup fire-roasted diced tomatoes with green chilies; 1/2 cup tomato sauce; 1 tablespoon barbecue sauce; 1/4 teaspoon garlic powder; and 1/4 teaspoon chili powder. Bring to a boil. Reduce heat; simmer for 15 minutes. Serve over 1/2 cup cooked brown rice; top with 2 tablespoons chopped onion and 2 tablespoons shredded low-fat cheddar cheese.
Prepare 1/3 cup dry polenta according to package directions. Saute 3 ounces lean ground beef in 1 teaspoon olive oil until browned. Add 1/2 cup marinara sauce, 1/4 teaspoon dried oregano, and salt and pepper to taste; cook 5 minutes. Spoon sauce over polenta. Serve with 1 cup lettuce with 1 tablespoon light Caesar dressing.
Greek Couscous with Chicken
Cook 1/2 cup whole wheat couscous in 3/4 cup chicken broth according to package directions. Toss cooked couscous with 1/2 cup diced tomatoes, 5 chopped Kalamata olives, 4 ounces diced skinless rotisserie chicken breast, 1/2 teaspoon lemon zest, and 1 tablespoon crumbled feta cheese.
Chicken Satay with Peanut Sauce
Cut a 6-ounce chicken breast into strips; season with salt and pepper. Mist a pan with nonstick cooking spray; saute chicken 6 to 8 minutes, turning once. In a bowl, combine 2 tablespoons peanut butter, 2 tablespoons chicken broth, 2 teaspoons soy sauce, 2 teaspoons lime juice, and 2 teaspoons brown sugar. Microwave 5 to 10 seconds and whisk well. In a separate bowl, toss 1 small cucumber, thinly sliced; 2 tablespoons rice wine vinegar; 1/8 teaspoon sugar; and 1 teaspoon chopped mint. Serve alongside chicken and dipping sauce.
Season 10 large raw shrimps with 1/4 teaspoon chili powder and a pinch of salt and pepper. Saute in 1 teaspoon extra virgin olive oil for 5 to 6 minutes until opaque, turning once. Divide shrimp between 2 whole wheat tortillas; top with 1/4 diced avocado, 1/4 cup diced tomato, 1/4 cup shredded romaine, 2 tablespoons chopped onion, and 1 tablespoon chopped fresh cilantro. Serve with 1/4 cup tomatillo salsa.
Two slices of a 12-inch medium Vegi Feast Pizza and a Garden Fresh Salad with light Italian dressing (521 calories)
Guiltless Carne Asada Steak with a side of Seasonal Veggies (440 calories)
Kentucky Fried Chicken
One grilled chicken breast with a corn bread muffin and small corn on the cob (460 calories)
Almond & Cashew Chicken (one serving), small Sichuan-Style Asparagus, and 1/2 cup steamed brown rice (496 calories) or Salmon Steamed with Ginger, a cup of Wonton Soup, and 1/2 cup steamed brown rice (509 calories)
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