COD WITH ROSEMARY POLENTA AND BEANS
3 oz cod
1 tsp chopped fresh parsley
Dash of salt
Dash of pepper
1/4 cup dry polenta
1/2 cup 1 percent milk
1 Tbsp pine nuts
1/2 tsp rosemary
1/2 cup cooked green beans
Season cod with parsley, salt, and pepper, then steam for eight minutes. Cook polenta with milk, per package instructions, then top with pine nuts and rosemary. Serve with green beans.
Total: 352 calories
Fight flab with flavor: Rosemary’s carnosic acid appears to help reduce weight gain.
LOADED SPAGHETTI
1 cup sliced bell pepper
1/2 cup sliced red onion
1 tsp olive oil
1 cup cooked whole-wheat spaghetti
2/3 cup cooked edamame
Sauté peppers and onions in oil until onions are translucent. Toss with pasta and edamame.
Total: 420 calories
SUMMER FARROTTO
1 boneless, skinless chicken breast (3 oz)
2 Tbsp olive oil, divided
1/4 cup sliced red onion
1 cup diced yellow squash
1/2 cup dry farro
1 Tbsp chopped parsley
1 Tbsp grated Parmesan cheese
Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice. Sauté onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water, bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in chicken, parsley, and cheese, and serve.
TOTAL: 490 calories
Haven’t tried farro? It’s an Italian grain with a nutty flavor that is packed full of essential nutrients such as magnesium, B vitamins, niacin, zinc, protein, and fiber.
BEEF AND VEGGIE SALAD BOWL
2 Tbsp dry red quinoa
2 cups mesclun greens
3 oz cooked lean beef, cubed
1/2 cup chopped broccoli florets
1/4 red bell pepper, chopped
2 tsp olive oil
1 tsp red wine vinegar
Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk oil and vinegar for dressing.
Total: 320 calories
Who needs Mexican fast food with this healthy alterative?
BOW TIES WITH SPRING VEGETABLES
2 oz dry whole-grain farfalle pasta
2 tsp olive oil
1/2 cup artichoke hearts
1/4 cup sliced red onion
1/4 cup peas
1 Tbsp chopped fresh mint
Cook pasta as directed and toss with oil, vegetables, and mint. Season with salt and pepper to taste.
TOTAL: 370 calories
Full of fiber, those artichoke hearts will help you fill up faster—and stay full. Bye, midnight snacking!
HALF-HOMEMADE SOUP WITH ASPARAGUS
4 oz boneless, skinless chicken breast
1 cup Amy’s Organic Chunky Vegetable soup
2 Tbsp dry quinoa
1 cup chopped kale
10 small asparagus spears
2 tsp soy sauce
1/8 tsp grated fresh ginger
Bake chicken at 350°F for 25 minutes, then shred with a fork. Meanwhile, combine soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done, about 15 minutes. Add chicken. Steam asparagus, then toss with soy sauce and ginger. Serve asparagus on the side.
TOTAL: 330 calories
A proven anti-inflammatory, fresh ginger is full of antioxidants that boost your immunity, so this soup is perfect for a warm meal when you’re feeling under the weather.
SHRIMP CEVICHE
1/2 cup chopped cucumber
1/3 cup chopped jicama
1/3 cup chopped mango
1 Tbsp chopped onion
1/4 cup sliced avocado
1 tomato, sliced
1 cup cooked shrimp
1/4 cup lemon juice
1 tsp red pepper
Toss together, and dress with lemon juice.
Total: 430 calories
Avocado’s monounsaturated fats may play a role in warding off belly fat.
ASIAN TURKEY LETTUCE CUPS
4 oz ground lean turkey
1/2 cup white mushrooms, chopped
1 tsp minced garlic
1/4 cup shelled and cooked edamame
2 Boston lettuce leaves
2 Tbsp sliced scallion
Sauce
1/2 Tbsp hoisin sauce
1 tsp low-sodium soy sauce
1/2 tsp rice vinegar
Asian Slaw
1/2 cup shredded red cabbage and green cabbage
1/4 cup sliced jicama
1/4 cup grated carrot
1 tsp olive oil
1/2 tsp rice vinegar
In a nonstick skillet coated with cooking spray, sauté first three ingredients for five minutes. Add edamame, scoop mix onto lettuce, top with scallion, and wrap up. Drizzle with sauce, and serve slaw on the side.
Total: 329 calories
Substituting mushrooms for some of the meat in the dish saves fat and calories. Plus, you won’t compensate by eating more later, a 2008 study reported.
Source: Womens Health Mag