Tuesday, January 31, 2012

"Daily Fit TIp" Fat-fighting low-cal dinners 500 calories

Zucchini Lasagna

Preheat the oven to 400 degrees. Puree one 14-ounce can whole tomatoes; 1 garlic clove, roasted; 1 teaspoon olive oil; 1/4 teaspoon salt; and 1/4 teaspoon red pepper flakes. Set sauce aside. Heat 1/2 teaspoon olive oil in a medium skillet. Cut two 1/2-inch-thick slices lengthwise from a zucchini. Saute the slices with 1 garlic clove, minced, for 2 minutes on each side, until tender. Remove from skillet. Saute 1 cup sliced cremini mushrooms with a pinch salt for 3 minutes; set aside. In a small baking dish, layer 1/2 cup sauce, 1 slice cooked zucchini, 1/3 cup part-skim ricotta, 1 tablespoon shredded part-skim mozzarella, and mushrooms. Repeat with remaining zucchini slice, 1/3 cup part-skim ricotta, 1/2 cup sauce, and 1 tablespoon shredded part-skim mozzarella. Bake 15 minutes.

Baked Salmon with Mustard and Herbs

Preheat the oven to 350 degrees. Coat a 6-ounce salmon fillet with 1 teaspoon mustard; sprinkle with 1 tablespoon chopped dill, 1 tablespoon chopped parsley, and 1 tablespoon chopped chives and place in a baking dish. Mix 1 cup broccoli florets; 1 cup chopped cauliflower; 1 tablespoon olive oil; and 3 garlic cloves, minced. Add to baking dish alongside salmon, cover    with foil, and bake until fish is cooked through, about 20 minutes.

Mini Turkey Meatloaf

 the oven to 400 degrees. Saute 2 tablespoons minced yellow onion and 1 garlic clove, minced, in a small skillet coated with nonstick cooking spray for 2 minutes; remove from heat. Add 5 ounces lean ground turkey, 2 teaspoons skim milk, 1/2 beaten egg, 3 tablespoons whole wheat bread crumbs, 1 teaspoon mustard, 1 teaspoon Worcestershire sauce, and 1 teaspoon capers; mix to combine. Place turkey mixture in a small muffin tin coated with nonstick cooking spray; bake 15 minutes. Serve with 1 1/2 cups steamed green beans tossed with 1 tablespoon lemon juice and a drizzle of olive oil.

Shepherd's Pie

Preheat the oven to 400 degrees. Saute 1 garlic clove, minced; 2 tea­spoons diced yellow onion; 2 tablespoons chopped celery; 2 tablespoons grated carrot; 1/2 cup sliced cremini mushrooms; and 2 teaspoons olive oil in a small skillet for 2 minutes. Add 3 1/2 ounces lean ground beef; cook until browned, about 5 minutes, and remove from heat. Meanwhile, cook 3 baby potatoes (skin on) in boiling water until tender, about 10 minutes. Drain and mash with 1 teaspoon olive oil; 1/3 cup skim milk; 1 garlic clove, roasted; and salt and black pepper to taste. In a small baking dish, layer beef with 1/3 cup creamed corn and top with potatoes. Bake 5 to 10 minutes, until heated through.

Spicy Southwestern Chicken Soup

Saute 2 tablespoons minced yellow onion; 1 garlic clove, minced; 1/4 cup chopped carrot, and 1/4 cup chopped celery in 2 teaspoons olive oil in a large pot for 7 to 8 minutes. Add 2 cups low-sodium chicken stock and 1/2 cup diced tomatoes. Simmer 5 minutes and then add 3/4 cup cooked chicken, 1/3 cup black beans, and 1/3 cup corn. Stir in 2 tablespoons lemon juice and 1 tablespoon chipotle-flavored hot sauce. Season to taste with salt and top with 2 tablespoons nonfat Greek yogurt.

Pork with Baked Apples and Kale

Preheat the oven to 350 degrees. Marinate a 4-ounce pork loin in 1/4 cup apple cider for 5 minutes. Sear each side of pork in an ovenproof skillet coated with nonstick cooking spray for 1 to 2 minutes. Add 1/4 cup sliced apple and 1 tablespoon marinade to pork and bake for 10 minutes. Meanwhile, saute 1 garlic clove, minced, in 1 teaspoon olive oil in a medium skillet for 1 minute. Add 2cups shredded kale, 1/4 cup grated carrot, and 1/2 cup black beans; cook 2 minutes. Mix in 2 
tablespoons red wine vinegar and cook until heated through. Eat with pork and apples.

Flank Steak with Sweet-and-Spicy Slaw

Preheat the oven to 350 degrees. Marinate 3 ounces flank steak with 1 garlic clove, minced; 1 tablespoon minced fresh ginger; 1 teaspoon Worcestershire sauce, and 1/2 teaspoon brown sugar for 5 minutes. Sear steak in an oven-proof skillet for 2 minutes on one side, flip it and then place skillet in oven for 10 minutes or until steak reaches desired doneness; slice. Meanwhile, combine 1 cup shredded green cabbage, 1/4 cup sliced red bell pepper, 1/4 cup shredded carrot, 1/4 cup shredded cucumber, 1/4 cup chopped scallion, and 1/4 cup sliced mango. Whisk together 1/4 teaspoon cumin, juice from 1/2 lime, 2 tea­spoons olive oil, a pinch sugar, and salt and black pepper to taste and toss with vegetables. Top with 2 tablespoons roasted peanuts and serve with steak.

For family sized portions just multiply each recipe by the number of servings you need
*This comes from Fitness magazine (love this magazine)*


  1. Um . . . YUM!!!! Thanks Caroline! These ALL look so good . . . can't wait to give 'em a spin. :)

  2. yum, these sound delicious. thanks for all of the dinner ideas!