More Dinner Meals

From the Editors of Prevention

6. Juicy, Piled-High Hamburger
Spread one 100% whole wheat hamburger bun with 2 Tbsp low-sodium ketchup or 1 tsp Dijon mustard. Add 3 oz extra lean cooked hamburger (or ground turkey breast meat) patty, 2 thick slices tomato, and 3 leaves lettuce. On the side, top 4 oz baked potato with 2 Tbsp fat-free sour cream. Serve with 3/4 c steamed (or microwaved frozen) green beans and 6 oz low-sodium vegetable or tomato juice.
654 cal, 39 g pro, 85 g carb, 17.5 g fat, 6.5 g sat fat, 84 mg chol, 13 g fiber, 517 mg sodium, 157 mg calcium

7. Fish Tacos 'n' Fries
Fill 3 corn tortillas with 4 oz grilled halibut or other white fish, 2/3 c shredded cabbage, 1/2 c diced tomatoes, 3 thin slices avocado, 1/2 c salsa, and 1 Tbsp fat-free sour cream. Serve with sweet potato fries: Cut 1 med sweet potato into strips and coat with 2 tsp extra virgin olive oil, a dash of ground red pepper, and salt to taste. Roast at 400°F for 25 minutes or until browned but still firm.
654 cal, 39 g pro, 80 g carb, 19.5 g fat, 3 g sat fat, 47 mg chol, 12 g fiber, 498 mg sodium, 294 mg calcium

8. Pesto Pasta
Toss 1 1/2 c cooked linguini with 1 c fresh or low-sodium canned diced tomatoes; 2 cloves garlic, minced; 1 1/2 Tbsp pesto sauce; and 1 Tbsp grated Parmesan cheese. Serve with 1 1/2 c cooked broccoli. For dessert, top 1/2 c lemon sorbet with 1/2 c blueberries.
656 cal, 24 g pro, 111 g carb, 15 g fat, 5 g sat fat, 12 mg chol, 14 g fiber, 374 mg sodium, 403 mg calcium

9. Pork Tenderloin
Season 4 oz pork tenderloin with dried herb mix such as rosemary and thyme. Broil or grill until cooked through. Serve with 2/3 c cooked instant brown rice, 2/3 c steamed (or microwaved frozen) green peas, and 1 steamed artichoke with 2 Tbsp low-calorie, low-sodium mayonnaise seasoned with black pepper or curry powder.
654 cal, 51 g pro, 61 g carb, 23.5 g fat, 7 g sat fat, 126 mg chol, 13 g fiber, 241 mg sodium, 102 mg calcium

10. Steak & Potatoes
Broil or grill 4 oz lean steak 2 to 2 1/2 minutes on each side for rare or 4 to 5 minutes per side if you prefer well-done. Serve with 6 oz baked potato topped with 2 Tbsp fat-free sour cream and 2 tsp butter, and 2 c cooked broccoli. For dessert, have 1/2 c sorbet.
653 cal, 43 g pro, 77 g carb, 20 g fat, 9 g sat fat, 116 mg chol, 9 g fiber, 245 mg sodium, 117 mg calcium

First Five Dinner Meals