More Easy Low-Cal Meals!!
Using only 4 ingredients!! With one simple and affordable grocery list (and one trip to the store) you can create a whole week worth of delicious and healthy meals. Try something like this and create homemade dinners with very little effort. I've included fish, chicken and a veggie dish to please all sorts of tastes.Monday:
Couscous and Veggie Stuffed Peppers
(It's good to try a vegetarian entree once a week even as a meat eater. Couscous is a North African staple and a great alternative to rice. It goes great with spicy dishes. )
Serves 6 (Make more then you need for this meal and save for later in the week)
Preheat oven to 425 degrees
2 cups chicken or veggie broth
1 cup frozen mixed vegetables
1 1/4 c couscous (or make a box of store-bought)
1/4 c toasted slivered almonds(optional)
1 Green or Red Bell Peppers for stuffing per person
In a saucepan cook veggies in the broth for about 3 minutes. Add cooked couscous and stir. Remove from heat. Cover and let stand for 5 minutes or until liquid is absorbed. Fluff with fork and add almonds. Stuff peppers and bake for 15-20 minutes or until peppers brown slightly. (REserve and refridgerate remaining couscous)
Tuesday:
Apricot-Glazed Chicken
(This one is particularly stellar and goes great with a simple baked sweet potato or yam)
-Preheat oven to 425 degrees
-Lightly greased baking pan
Serves 4
4 4-6oz chicken breasts
1/3 cup sugar-free or low-sugar apricot jam
1-2 tbsp minced gingerroot or 1 tsp ground ginger
1 tbsp Dijon mustard
Salt and Pepper
Rinse and wipe chicken with paper towel and place in baking pan. in a small bowl, combine jam, ginger, mustard and salt and pepper. Brush chicken with mixture. Bake in preheated oven for 30 minutes or until meat is no longer pink.
Wednesday:
Yogurt-Lime Fish Fillets
(Take any fish fillet, such as salmon, whitefish, sole or turbot, add this easy sauce and you'll quickly have an elegant dinner for family or friends. Serve with left-over couscous and vegetables for a perfect side dish)
Serves 4
-Preheat oven to 450 degrees
-Lightly grease (spray) a shallow oblong baking dish
1 1/4 lbs fish fillets
1 lime
1/4 c plain yogurt (low or no-fat)
1 tsp cumin - or more if you like
salt and pepper to taste
Place fish in prepped baking dish. In a separate bowl grate 1/2 tsp lime zest on top and squeeze out another 2 tbsp juice. Stir in yogurt, cumin, salt and pepper. Spoon over fish. Bake for 10 minutes per inch of thickness or until fish is opaque and flakes with a fork.
Save any left-overs for Taco Night!
Thursday:
Salmon with Spinach
(Salmon will remain moist with this method. Layer spinach and mushrooms, then top with salmon. Bake on high heat for about 10 minutes per inch of thickness of the fish.)
Serves 4
-Preheat oven to 450 degrees
-Shallow pan lightly greased or sprayed
1 package frozen chopped spinach, thawed
1 tbsp grated gingerroot
As many mushrooms as you can stand thickly sliced :)
Salt and Pepper
4 Salmon steaks or fillets
In a sieve, thoroughly drain spinach. Spread spinach on bottom of baking dish. Top evenly with mushrooms and ginger. Season to taste with salt and pepper. Add fish. Cover pan with a tin foil ten. Bake for 15 minutes or until fish is opaque and flakes easily with fork.
Friday:
Taco-Night!!!! (Doesn't get any easier than this)
Fill your favorite wraps, corn, whole wheat or flour with your favorite fishy leftovers. Add shredded low-fat cheese, avocado, diced tomato, whatever taco topping you like best. Call it a party and enjoy!
Shopping List:
White fish (like cod, halibut, haddock...)
Salmon
Chicken breasts
Red or Green Bell Peppers
Mushrooms
Lime
Gingerroot (or ginger)
Almonds(optional)
Frozen Spinach
Frozen Veggies
Box of Couscous
Chicken or veggie broth
Low or no-fat Plain yogurt
Cumin
Dijon Mustard
Apricot jam(low-sugar)
Tortillas
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