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BREAKFAST: Quick Breakfast Taco

Ingredients:
• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat Cheddar cheese
• 1/2 cup liquid egg substitute, such as Egg Beaters

Preparation

  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono);3 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.
Carbohydrate Servings: 1
Exchanges: 1 starch, 2 very lean meat

 

LUNCH: Spinach Salad with Avocado-Ranch Dressing

Ingredients
• 1 ripe avocado, halved and pitted, divided
• 1/2 cup buttermilk
• 2 tablespoons chopped fresh dill or 2 teaspoons dried
• 1 tablespoon white vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 5- to 6-ounce package baby spinach (about 8 cups)
• 1 medium red bell pepper, sliced
• 1 15-ounce can chickpeas, rinsed

Preparation

  1. Scoop 1 avocado half into a blender; add buttermilk, dill, vinegar, garlic powder, salt and pepper. Puree until smooth.
  2. Cut the remaining avocado half into 1/2-inch chunks. Combine spinach, bell pepper and chickpeas in a large bowl. Add the dressing; toss to coat. Divide among 4 salad plates and top with the chopped avocado.

Tips & Notes
• Make Ahead Tip: Cover and refrigerate dressing (Step 1) for up to 1 day.

Nutrition
Per serving: 207 calories; 9 g fat (1 g sat, 5 g mono);1 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 7 g protein; 8 g fiber; 366 mg sodium; 696 mg potassium.
Nutrition Bonus: Vitamin C (95% daily value), Vitamin A (88% dv), Folate (45% dv), Potassium (20% dv), Magnesium (18% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1/2 vegetable, 1/2 lean meat, 1 1/2 fat

 

DINNER: Grilled Mahi-Mahi & Asparagus with Lemon Butter

Ingredients
• 1-1 1/4 pounds mahi-mahi, wild salmon, tuna or cod, skinned if desired, cut into 4 portions (see Tips)
• 2 bunches asparagus, trimmed
• Cooking spray, preferably canola oil
• 1/2 teaspoon salt plus a pinch, divided
• 1/4 teaspoon freshly ground pepper
• 1/8 teaspoon garlic powder
• 2 tablespoons butter
• 2 tablespoons lemon juice

Preparation

  1. Preheat grill to medium-high.
  2. Place fish and asparagus on a large rimmed baking sheet and coat both sides with cooking spray; sprinkle with 1/2 teaspoon salt, pepper and garlic powder.
  3. Oil the grill rack (see Tips). Place the asparagus on one side, perpendicular to the grates; place the fish on the other side. Grill the fish, turning once, until opaque, 3 to 5 minutes per side (depending on thickness); grill the asparagus, turning occasionally, until lightly charred, 5 to 7 minutes.
  4. Place butter, lemon juice and the pinch of salt in a small, microwave-safe bowl. Microwave on High to melt the butter, about 25 seconds. Drizzle each portion of fish and asparagus with about 1 tablespoon of the lemon butter.

Nutrition
Per serving: 189 calories; 8 g fat (4 g sat, 3 g mono);98 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 444 mg sodium; 735 mg potassium.
Nutrition Bonus: Folate (44% daily value), Vitamin A (30% dv), Potassium (21% dv), Vitamin C (20% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat, 1 fat

Last updated: 5/6/2014 2:31:08 PM