Take Action Tip 4: End Your Night Right
Congratulations on eating a healthy breakfast and lunch. Keep it up! Now it is time to move on to the final meal of the day -- dinner. If you're eating healthfully in the morning and afternoon, you don't want to throw away all your hard work at dinner. The goal of Week 4 is to eat a healthy dinner each night. Here are seven dinners to choose from. You can try each one or repeat only those that best fit your food preferences and lifestyle. Each dinner is about 450 calories. Feel free to double, triple or quadruple the recipes to serve to your family.
MEAL: DINNER #1
Italiano Flatbread with Artichokes
1 flatbread (such as Flatout Bread)
1/4 cup pizza sauce
2 oz turkey or soy pepperoni
1/4 cup shredded mozzarella
3/4 cup canned artichokes, rinsed, drained and chopped
Preheat oven to 350 degrees Fahrenheit. Bake flatbread for 7 minutes. Spread pizza sauce on top. Top with turkey or soy pepperoni, cheese and chopped artichokes. Heat until cheese melts, 10 minutes more.
MEAL: DINNER #2
Sesame Shrimp Noodle Bowl
3 oz whole-wheat spaghetti
3 oz frozen precooked shrimp
1 cup frozen stir-fry-style vegetables
1 Tbs sesame oil
1 Tbs low-sodium soy sauce
Cook spaghetti. Thaw shrimp under running water. Microwave vegetables until tender, 4 to 5 minutes. Combine all ingredients together in a bowl and toss to coat in oil and soy sauce.
MEAL: DINNER #3
Black Bean Taco Salad
3/4 cup canned black beans, rinsed and drained
1/3 avocado, chopped
3 cups mixed greens
1/4 cup salsa
1 oz tortilla chips, crushed (about 10 chips)
Toss all ingredients.
MEAL: DINNER #4
Quick Stop -- Wendy's
Ultimate Chicken Grill Sandwich
MEAL: DINNER #5
Barbecue Salmon, Green Beans and Potato
1 (4 oz) salmon fillet
2 Tablespoons barbecue sauce
1 cup green beans
2 Tbs. slivered almonds
1 small potato
1 Tbs. Low-fat sour cream
Spread barbecue sauce on salmon. Cook salmon for 8 to 10 minutes in oven, under broiler or on grill. Microwave beans for 4 to 5 minutes and top with almonds. Pierce potato all over with a fork. Microwave it for 8-10 minutes or until tender. Top with low-fat sour cream.
MEAL: DINNER #6
Cilantro Peanut Stir Fry
3/4 cup microwave brown rice (such as Uncle Ben's 90 Second Brown Rice)
1 1/2 cups frozen stir-fry vegetables
1/4 cup fresh cilantro, chopped
1/4 cup dry-roasted peanuts, chopped
In a skillet, saute all ingredients until vegetables are tender, about 10 minutes.
MEAL: DINNER #7
Better Than Chicken Parmesan Sandwich with Zucchini
1 1/2 cup zucchini, chopped
1 tsp. dried oregano
1/4 cup Parmesan cheese
1 breaded soy 'chicken patty' (such as Morning Star Farms Chik Patties®)
1 whole-grain hamburger bun
1/4 cup pizza sauce
In a skillet sauté zucchini for 5 minutes and top with dried oregano and 2 Tbsp. Parmesan cheese. Heat soy patty in microwave, according to package directions. Put on bun, top with with pizza sauce and 2 Tbsp. Parmesan cheese.