3 simple: Light dinners
Food and Recipes
To avoid weight gain during the holiday season, be particularly vigilant when eating weeknight dinners at home.
TIP: Serve these dinners with a whole grain and steamed or roasted vegetables to keep them nutritious and low in calories.
SEARED TUNA WITH JALAPENO
24 ounces sushi-quality tuna
2 tablespoons lite soy sauce
2 tablespoons teriyaki marinade sauce
2 tablespoons orange juice
1 tablespoon rice vinegar
1 jalapeño pepper, cut across in thin slices (seeds removed)
1. Heat a nonstick skillet over medium high. Add the tuna and cook 2 to 3 minutes on each side - just enough to sear the outer 1/8 inch and leave the center raw. Transfer to a cutting board and let sit 5 minutes.
2. Combine the soy sauce, teriyaki, orange juice and rice vinegar.
3. Slice the tuna into strips no thicker than 1/4 inch. Place them on a plate and put a jalapeño slice on each strip. Pour the sauce over the fish and serve immediately. Makes 4 servings.
NUTRITIONAL ANALYSIS FOR EACH SERVING: 203 calories, 41 g protein, 3 g carbohydrates, 0 g fiber, 2 g fat, 0 g saturated fat,
77 mg cholesterol, 745 mg sodium
MUSTARD-BAKED CHICKEN BREASTS
1 tablespoon extra-virgin olive oil
3 garlic cloves, minced
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon grated lemon zest
4 bone-in chicken breasts (about 2 pounds), skin removed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1. Combine the oil, garlic, rosemary, lemon juice, mustard and lemon zest in a bowl. Add the chicken and toss to coat. Refrigerate 2 to 8 hours.
2. Preheat the oven to 450 degrees. Coat a shallow baking sheet with cooking spray.
3. Place the chicken on the pan and season with salt and pepper. Roast until a thermometer inserted into the thickest part of the breast registers 160 degrees, 22 to 25 minutes. Makes 4 servings.
NUTRITIONAL ANALYSIS FOR EACH SERVING: 215 calories, 33 g protein, 2 g carbohydrates, 0 g fiber, 7 g fat, 2 g saturated fat, 90 mg cholesterol, 460 mg sodium
SPICY SHRIMP AND COOLING CUCUMBER SALSA
1 medium cucumber, peeled, seeded and chopped into 1/2-inch dice
1/2 cup finely chopped red onion
1 tablespoon lemon juice
1 teaspoon sugar
1 tablespoon chopped fresh mint
1 tablespoon chopped fresh parsley
3/4 teaspoon salt, divided
1 1/2 teaspoons paprika
1 teaspoon coriander
1 teaspoon curry powder
1/8 teaspoon cayenne
1 1/2 pounds peeled shrimp
1 tablespoon canola oil
1. Combine the cucumber, onion, lemon juice, sugar, mint, parsley and 1/4 teaspoon of the salt in a bowl and set aside.
2. Combine the remaining 1/2 teaspoon salt, paprika, coriander, curry and cayenne; toss with the shrimp.
3. Heat the oil in a large, nonstick skillet over medium high. Add the shrimp in a single layer and cook until no longer pink on the underside, 2 to 3 minutes. Turn and cook until no longer translucent in the center, another 2 to 3 minutes.
4. Serve the shrimp with the salsa. Makes 4 servings.
NUTRITIONAL ANALYSIS FOR EACH SERVING: 238 calories, 35 g protein, 7 g carbohydrates, 2g fiber, 7 g fat, 1 g saturated fat, 259 mg cholesterol, 691 mg sodium
