Dinner Ideas

Nlongenecker

Each contains about 599 calories, 25% fat, 51% carbs, and 24% protein. Enjoy!


• Lemon-Dill Salmon: 3 ounces salmon, broiled with lemon juice and chopped fresh dill 1 cup roasted asparagus (Coat with vegetable spray, season, and bake at 450 degrees F for 15 minutes.)
• 2/3 cup cooked wild rice
• Spinach salad: 2 cups baby spinach, 1/2 cup canned mandarin oranges, 2 tbs. red onion, 2 tbs. low-calorie Italian dressing
• 1 small chocolate chip cookie


• Crispy Chicken: 4 ounces baked chicken breast (Skinless chicken breast dipped in egg white and coated with 3 tbs bread crumbs. Bake at 350F for 20 minutes or until cooked through.)
• 1 cup steamed broccoli
• 4-ounce baked potato topped with 1 tsp butter, 2 tbs fat-free sour cream and chopped chives
• 1 baked apple (Core and fill with 2 tsps brown sugar, 1 tsp chopped walnuts and 1 tbs raisins. Place in pan and cover with 2 tbs apple juice. Bake at 350F for 45 minutes or until tender.)


• Chicken Fajitas: 2 corn tortillas, 3.5 ounces broiled chicken breast tenders, seasoned with 2 tsps soy sauce and sauteed in 1 tsp canola oil with 1/2 cup chopped green peppers and 3 thick slices red onion
• 2/3 cup chopped lettuce
• 1/4 cup salsa
• 1/2 cup brown rice
• 1 cup sliced carrots, steamed and mixed with 1 tbs orange juice concentrate, 1 tbs minced fresh ginger and salt and pepper to tast


• Tofu Stir Fry: Stir-fry 4 ounces firm tofu in 1 tsp canola oil with 1 sliced carrot, 1/4 cup chopped celery, 1/4 cup chopped onion, 4 large sliced mushrooms, 1/2 sliced red bell pepper and 1 tbs hoisin sauce
• 1 cup cooked brown rice
• Fruit parfait: 1 kiwi (peeled and sliced), 1/2 orange (sectioned), 1 tsp rum extract, 2 tsps grated coconut


• Meat 'n' Potatoes: 3 ounces broiled sirloin steak, 5-ounce baked sweet potato topped with 1 tsp. butter, 1 cup peas and carrots
• Caesar salad: 2 cups chopped romaine lettuce, 2 tbs. low-calorie Caesar dressing
• 1 poached pear in chocolate-orange sauce (Simmer 1/2 large, peeled pear in 3/4 cup water, 2 tbs. honey, a dash of cinnamon, and grated nutmeg for 15 minutes. Remove pear; boil liquid until reduced by half. Season with 2 tsp. cocoa powder and a dash of vanilla extract; pour over pear. Sprinkle with freshly grated nutmeg.)


• Linguini with Shrimp: 1 cup linguini tossed with 3.5 ounces broiled medium shrimp, 2 minced garlic cloves and 2 tbs chopped fresh parsley
• Sauteed spinach: 2 1/2 cups fresh spinach cooked in 1 tsp olive oil with 2 minced garlic cloves
• Tomatoes and mozzarella: 2 medium tomatoes, sliced and topped with 1 ounce fresh mozzarella cheese, 2 tbs fresh parsley leaves and 1 tbs low-calorie Italian dressing
• 1/2 cup strawberries sprinkled with sugar substitute and lemon juice


• Halibut with Mango Salsa: 4 ounces grilled halibut, topped with 1/3 cup chopped mango mixed with 1 tbs each diced red onion, cilantro, red bell pepper and canned green chilies
• 1 cup green beans sauteed in chicken broth and topped with 1 tsp slivered almonds
• 1/2 cup cooked couscous
• 1/2 cup lemon sorbet topped with 1/4 cup blueberries

Nlongenecker

Each contains about 599 calories, 25% fat, 51% carbs, and 24% protein. Enjoy!


• Lemon-Dill Salmon: 3 ounces salmon, broiled with lemon juice and chopped fresh dill 1 cup roasted asparagus (Coat with vegetable spray, season, and bake at 450 degrees F for 15 minutes.)
• 2/3 cup cooked wild rice
• Spinach salad: 2 cups baby spinach, 1/2 cup canned mandarin oranges, 2 tbs. red onion, 2 tbs. low-calorie Italian dressing
• 1 small chocolate chip cookie


• Crispy Chicken: 4 ounces baked chicken breast (Skinless chicken breast dipped in egg white and coated with 3 tbs bread crumbs. Bake at 350F for 20 minutes or until cooked through.)
• 1 cup steamed broccoli
• 4-ounce baked potato topped with 1 tsp butter, 2 tbs fat-free sour cream and chopped chives
• 1 baked apple (Core and fill with 2 tsps brown sugar, 1 tsp chopped walnuts and 1 tbs raisins. Place in pan and cover with 2 tbs apple juice. Bake at 350F for 45 minutes or until tender.)


• Chicken Fajitas: 2 corn tortillas, 3.5 ounces broiled chicken breast tenders, seasoned with 2 tsps soy sauce and sauteed in 1 tsp canola oil with 1/2 cup chopped green peppers and 3 thick slices red onion
• 2/3 cup chopped lettuce
• 1/4 cup salsa
• 1/2 cup brown rice
• 1 cup sliced carrots, steamed and mixed with 1 tbs orange juice concentrate, 1 tbs minced fresh ginger and salt and pepper to tast


• Tofu Stir Fry: Stir-fry 4 ounces firm tofu in 1 tsp canola oil with 1 sliced carrot, 1/4 cup chopped celery, 1/4 cup chopped onion, 4 large sliced mushrooms, 1/2 sliced red bell pepper and 1 tbs hoisin sauce
• 1 cup cooked brown rice
• Fruit parfait: 1 kiwi (peeled and sliced), 1/2 orange (sectioned), 1 tsp rum extract, 2 tsps grated coconut


• Meat 'n' Potatoes: 3 ounces broiled sirloin steak, 5-ounce baked sweet potato topped with 1 tsp. butter, 1 cup peas and carrots
• Caesar salad: 2 cups chopped romaine lettuce, 2 tbs. low-calorie Caesar dressing
• 1 poached pear in chocolate-orange sauce (Simmer 1/2 large, peeled pear in 3/4 cup water, 2 tbs. honey, a dash of cinnamon, and grated nutmeg for 15 minutes. Remove pear; boil liquid until reduced by half. Season with 2 tsp. cocoa powder and a dash of vanilla extract; pour over pear. Sprinkle with freshly grated nutmeg.)


• Linguini with Shrimp: 1 cup linguini tossed with 3.5 ounces broiled medium shrimp, 2 minced garlic cloves and 2 tbs chopped fresh parsley
• Sauteed spinach: 2 1/2 cups fresh spinach cooked in 1 tsp olive oil with 2 minced garlic cloves
• Tomatoes and mozzarella: 2 medium tomatoes, sliced and topped with 1 ounce fresh mozzarella cheese, 2 tbs fresh parsley leaves and 1 tbs low-calorie Italian dressing
• 1/2 cup strawberries sprinkled with sugar substitute and lemon juice


• Halibut with Mango Salsa: 4 ounces grilled halibut, topped with 1/3 cup chopped mango mixed with 1 tbs each diced red onion, cilantro, red bell pepper and canned green chilies
• 1 cup green beans sauteed in chicken broth and topped with 1 tsp slivered almonds
• 1/2 cup cooked couscous
• 1/2 cup lemon sorbet topped with 1/4 cup blueberries