These protein packed meals give you the taste of sin withou

imagymrat · August 2010

Tortilla de Godzilla

1/2 pound extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese

How to prepare:

1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.

2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.

3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.

Makes 4 servings. Calories per serving: 270; Protein: 21 g; Carbs: 32 g; Fat: 8 g; Saturated fat: 3 g; Sodium: 321 mg; Fiber: 6 g

Bodacious Brazilian Chicken

1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce low sodium
1 can (6 ounces) frozen orange juice concentrate
11/2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
3/4 cup chunky salsa

How to Prepare:

1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.

2. Mix in everything else except the chicken and salsa.

3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.

4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.

Makes 4 servings. Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g; Saturated fat: 0.5 g; Fiber: 3 g

Salmon Rushdie Dinner

1 Tbsp olive oil
1 Tbsp lemon juice
1/4 tsp salt or Mrs Dash
1/4 tsp ground black pepper
1 Tbsp ground flaxseed
1 clove garlic
4 6-oz salmon fillets
1 c cooked brown rice,
Green vegetable of choice

How to prepare:

1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.

2. Add the fish, coat it well, cover it, and refrigerate for 15 minutes.

3. Preheat your oven to 450 degrees F.

4. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.

5. Bake for 9 to 12 minutes. Serve with rice and a green vegetable.

Makes 4 servings Per serving: 413 calories, 42 g protein, 19 g carbohydrates