Articles by "30 super easy dinners"
Twitter Facebook



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.
10:00:00 PM
Twitter Facebook



1 veggie burger
1/2 cup cooked brown rice
2 Tbsp corn
2 Tbsp salsa
1/2 cup chopped red, green, or yellow bell peppers
3/4 cup diced squash
3/4 cup diced zucchini
1/4 cup chopped red onion
1 tsp olive oil
Salt, to taste
Cook burger in pan spritzed with cooking spray, then chop burger and combine with rice, corn, and salsa. Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve on the side.
Total: 360 calories
Fill up with brown rice. It has more than five times the fiber of the white stuff.
9:00:00 PM
Twitter Facebook



1/4 cup raw pistachios
1/2 cup cooked millet
1/2 cup bok choy
6 oz cooked snapper
4 tsp low-sodium soy sauce
2 tsp sesame seeds
1/2 cup sugar snap peas, cooked
Mix pistachios into millet. Top millet with bok choy and then snapper. Drizzle snapper with soy sauce, and sprinkle with sesame seeds. Serve sugar snap peas on the side.
Total: 561 calories
In a study, those who added pistachios to their diet lowered their body-mass indexes more than those who ate pretzels instead.
8:00:00 PM
Twitter Facebook



3 oz steak tenderloin fillet, sliced thin
1/2 cup sliced shiitake mushrooms
1/2 onion, sliced
2 tsp olive oil
1/3 cup cooked bulgur
Butternut Squash Soup
1/2 cup Pacific Natural Foods organic light-sodium butternut squash soup
Stir-fry beef, onion, and mushroom, and serve over bulgur.
Total: 450 calories
Bulgur is a quick-cooking, nutty-tasting whole grain that's lower in calories and fat than brown rice.
7:00:00 PM
Twitter Facebook



4 oz cooked shrimp
1/2 cup cooked whole-wheat elbow macaroni
1/2 steamed broccoli
4 sun-dried tomatoes, halved
1 tsp capers
2 Tbsp red wine vinegar
1/4 tsp onion powder
1/2 tsp oregano
Toss all ingredients, and serve cold.
Total: 312 calories
Shrimp is high in omega-3's, and according to a study in the journal Appetite, people who ate omega-3-rich diets were most likely to feel satiated.
5:00:00 PM
Twitter Facebook



3 oz grass-fed beef tenderloin, cubed
2 Tbsp reduced-sodium teriyaki sauce
1 Tbsp light honey-mustard dressing
2 tsp olive oil
1/4 cup sliced carrots
1/2 cup chopped broccoli
1/4 cup sliced water chestnuts
1/4 cup sliced peppers
1/2 cup cooked brown rice
Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan, and cook beef one to two minutes. Add veggies, and cook for another five to seven minutes until beef is browned. Serve over rice.
Total: 506 calories
Beef from cows that graze on grass has higher amounts of conjugated linoleic acid, which can help fight body fat.
4:00:00 PM
Twitter Facebook



1/2 cup whole-wheat macaroni
1 cup crushed whole, peeled canned tomatoes
1/2 cup low-fat ricotta cheese
3/4 cup chopped spinach
1 cup zucchini wedges
2 tsp olive oil
Cook vegetables over medium-high heat, then combine with cooked macaroni and cheese.
Total: 439 calories
Go meatless once a week! According to a study in The American Journal of Clinical Nutrition, eating less meat may help keep your weight in check.
3:00:00 PM
Twitter Facebook



2 tsp canola oil
3 oz sea scallops
2 tsp lemon juice
1/2 tsp ground sage
1 1/2 cups cubed roasted acorn squash
2 cups kale sautéed in 2 tsp olive oil
Heat canola oil in a large nonstick skillet over high heat. Add scallops and cook without stirring until well browned, around two minutes. Flip scallops and cook until the sides are firm and centers opaque, 30 to 90 seconds. Drizzle with lemon juice, and sprinkle sage on top. Serve with squash and kale.
Total: 496 calories
These mollusks are high in satisfying protein and can help you lose weight: In a University of Washington School of Medicine study, people who increased their protein intake from 15 percent to 30 percent of their daily calories lost eight pounds of fat in 12 weeks.
2:00:00 PM
Twitter Facebook



1/2 cup dry rigatoni, cooked
3 oz shrimp, poached
1/2 cup oil-packed sun-dried tomatoes, drained and pureed
3 large black olives, sliced
1/2 Tbsp pine nuts
2 tsp grated Parmesan
Salad
1 cup romaine lettuce
1/4 cup chopped tomato
1/2 cup sliced cucumber
1/2 Tbsp balsamic vinegar
Toss pasta with shrimp, sun-dried tomatoes, olives, and pine nuts. Top with Parmesan. Serve alongside the salad.
Total: 465 calories
Pine nuts increase your body's secretion of satiety hormones and may short-circuit your appetite.
1:00:00 PM
Twitter Facebook



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.
9:00:00 AM
Twitter Facebook



1/4 pint cherry tomatoes
1/3 cup cooked green beans
1/3 cup diced chicken breast
1/4 cup pesto sauce
1/4 tsp each salt and pepper
1 cup cooked linguine
1/4 cup shredded Parmesan
 Combine tomatoes, cooked green beans, diced chicken breast, pesto sauce, and salt and pepper in a bowl. Add cooked linguine. Garnish with shredded Parmesan.
  Total: 417 calories
 This easy dish can be made in under five minutes!
8:00:00 AM
Twitter Facebook



3 1/2 oz chicken breast
1 Tbsp olive oil
1/2 lemon, sliced
1 tsp fresh rosemary
Gazpacho
1 cup stewed tomatoes
3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup cucumber, chopped
1/4 cup green pepper, chopped
1 Tbsp white wine vinegar
 Coat chicken with olive oil. Cover with lemon slices and rosemary, and bake at 350°F for 25 to 30 minutes. Combine gazpacho ingredients in a blender, then serve at room temperature with chicken.
 Total: 414 calories
Garlic does more than add flavor: It may help boost weight loss and reduce body fat.
6:00:00 AM
Twitter Facebook



8 large shrimp
1 Tbsp olive oil
2 tsp fresh cilantro
2 tsp fresh lime juice
1 yellow squash, sliced
1 cup Swiss chard
1/4 cup dry wild rice blend
 Sear shrimp in olive oil over medium heat for three to four minutes, seasoning with cilantro and lime juice. Steam squash and chard for five to seven minutes, and cook rice according to package directions.
 Total: 370 calories
 With fewer calories per ounce than most fish, shrimp are the ideal seafood if you're trying to slim down.
5:00:00 AM
Twitter Facebook



1 cup chopped broccoli

1 cup chopped parsnips
3/4 cup nonfat chicken stock
1/4 cup low-fat shredded cheddar cheese
1 Tbsp sliced almonds
4 oz chicken breast
1 tsp lemon juice
Salt and pepper, to taste

 Steam broccoli and parsnips, then puree with stock and cheddar; sprinkle with nuts. Bake chicken, top with lemon juice, and season.
 Total: 360 calories
 Clear soups can help fill you up, but pureed ones taste richer, which can be more satiating.
4:00:00 AM
Twitter Facebook



1/2 cup cooked whole-wheat spaghetti
1/4 cup part-skim ricotta
1/3 cup prepared tomato sauce
1/2 tsp crushed red chili flakes
1 Coleman Natural Mild Italian Chicken Sausage link, cooked
2 cups spinach
 Combine pasta, ricotta, sauce, and chili flakes, then crumble sausage on top. Add spinach, and let wilt.
 Total: 350 calories
 Whole-wheat pastas have more fiber than their empty-calorie, white-flour counterparts.
3:00:00 AM

MKRdezign

Contact Form

Name

Email *

Message *

Powered by Blogger.
Javascript DisablePlease Enable Javascript To See All Widget