Your Dinner Plans

From the Editors of Prevention

1. Cheesy Spinach Pizza
Top Fat Burner
Top one 10" low-sodium pizza crust with 1 c low-sodium marinara sauce; 10 oz frozen spinach (thawed and thoroughly drained); 2 cloves garlic, minced; and 6 oz shredded low-fat mozzarella cheese. Bake at 400°F until cheese bubbles and pizza is heated through. On the side, drizzle 2 Tbsp low-fat, low-sodium Italian dressing on 12 inner romaine leaves. Top with 1 Tbsp Parmesan cheese. Serve with 1 c fresh or frozen and thawed strawberries.
Per 2 slices: 653 cal, 30 g pro, 82 g carb, 23 g fat, 7 g sat fat, 28 mg chol, 10 g fiber, 401 mg sodium, 895 mg calcium

2. Salmon Supper
Drizzle lemon juice on a 5 oz salmon fillet and broil or grill about 5 minutes per side or until just opaque. Top with 1/2 c diced mango mixed with 1/3 c salsa. On the side, steam 2/3 c each snow peas and sliced carrots. Serve with 1 c cooked instant brown rice topped with 1 Tbsp chopped walnuts.
646 cal, 40 g pro, 73 g carb, 22 g fat, 4.5 g sat fat, 94 mg chol, 11 g fiber, 457 mg sodium, 141 mg calcium

3. The Freezer Dinner
Top Fat Burner
Cook one 350-calorie, low-fat frozen entrée of your choice (such as Healthy Choice or Lean Cuisine Spa Cuisine Classics). Cook 1 1/2 c frozen California-blend vegetables (carrots, broccoli, and cauliflower) and toss with 2 tsp olive oil and 1 tsp dried herbs. Serve with 2 c baby greens; 1 sm pear, seeded and cubed; 2 Tbsp diced red onion; and 2 Tbsp low-fat, low-sodium salad dressing.
647 cal, 24 g pro, 95 g carb, 19 g fat, 4 g sat fat, 20 mg chol, 19 g fiber, 498 mg sodium, 208 mg calcium

4. Guiltless Fried Chicken
Smear 4 oz skinless, boneless chicken breast with 1 Tbsp low-fat margarine and roll in 1/4 c bread crumbs seasoned with a pinch of dried thyme and rosemary. Place on baking sheet coated with cooking spray, and bake at 400°F for 35 to 50 minutes until center of chicken is no longer pink. Sauté 2 c asparagus spears and 2 cloves garlic, minced, in 1 tsp olive oil. Microwave 6 oz sweet potato until soft and mash with 2 Tbsp 1% milk, 1 Tbsp dried cranberries, and 1 Tbsp chopped pecans.
650 cal, 41 g pro, 81 g carb, 18.5 g fat, 3 g sat fat, 67 mg chol, 12 g fiber, 379 mg sodium, 232 mg calcium

5. Lamb Kebabs over Couscous
Top Fat Burner
Mix 3 Tbsp sherry (or orange juice), 1 tsp olive oil, and 2 cloves garlic, minced. Drizzle over 2 oz lamb shoulder or leg (cut into cubes); 1 c chopped zucchini; 12 large mushrooms, sliced; 1/3 c lg slices onion, and 12 cherry tomatoes, halved. Marinate 20 minutes or up to 8 hours in refrigerator. Skewer and grill over medium heat, turning occasionally, until meat is cooked through. Serve with 1 c cooked couscous and 6 oz frozen spinach sautéed with 2 tsp olive oil and 2 cloves garlic, minced.
654 cal, 36 g pro, 77 g carb, 22.5 g fat, 5 g sat fat, 49 mg chol, 17 g fiber, 210 mg sodium, 287 mg calcium

Five More Dinner Meals