Summer Meals: Tips & Recipes for Easy Meals (cont.)
9. Microwave nachos make a fun and light dinner, if you use reduced-fat or low-fat tortilla chips and top them with beans, extra-lean meats, reduced-fat cheese, and chopped tomatoes and other assorted vegetables. Prepare your plate of nachos, then microwave on high for a couple of minutes. Dab a dollop of salsa or fat-free sour cream on top.
10. Toast up a mini pizza. Spread bottled pizza or marinara sauce on pita bread, flatbread, tortilla, or a bagel cut in half (the more fiber your "crust" contains, the better). Top with shredded, reduced-fat cheese and any vegetable or lower-fat meat. Pop into the toaster oven, and cook at 400 degrees until the cheese melts.
'Some Assembly Required' Recipes
Insalata Caprese (Pasta Salad)
Journal as: 3/4 cup starch with 1 teaspoon fat + 1/2 cup vegetable without added fat + 2 ounces low-fat cheese
If you boil the pasta in the morning, drain, and let chill in the refrigerator, all you have to do is toss the ingredients together and dinner is served!
4 cups cooked whole-grain pasta blend, cooled
Yield: 4 servings
Per serving: 360 calories, 19 grams protein, 42 grams carbohydrate, 14 grams fat (5.5 grams saturated fat, 7.1 grams monounsaturated fat, 1.2 grams polyunsaturated fat), 24 milligrams cholesterol, 6 grams fiber, 195 milligrams sodium. Calories from fat: 35%.
Toaster-Oven Pesto Salmon
Journal as: 1 serving lean fish with sauce
1 1/4 pound salmon filet, cut into 4 pieces
Yield: 4 servings
Per serving: 230 calories, 29 grams protein, 2 grams carbohydrate, 11 grams fat (1.8 grams saturated fat, 3 grams monounsaturated fat, 3.6 grams polyunsaturated fat), 79 milligrams cholesterol, 0.2 grams fiber, 111 milligrams sodium. Calories from fat: 46%.
California Roll Wrap
If the popular California Roll type of sushi were a sandwich, this is what it would be. I used fresh crab meat because it was on sale, but use imitation crab if you prefer.
Journal as: 1 serving sushi + 1slice bread
3 tablespoons light cream cheese
Yield: 6 wraps
Per wrap: 200 calories, 13 grams protein, 26 grams carbohydrate, 7.5 grams fat (1.8 grams saturated fat, 3.4 grams monounsaturated fat, 1.2 grams polyunsaturated fat), 42 milligrams cholesterol, 4 grams fiber. Calories from fat: 30%.
Originally published Monday, July 26, 2004
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