Dinnertime is often tricky when it comes to weight loss. Try these simple, easy and delicious dinnertime options to fill you up all the while getting you to your goal weight!
Turkey tacos
Ingredients:
- 1 tsp (5 mL) olive oil
- 1 lb (500 g) lean ground turkey
- 2 tbsp (30 mL) taco seasoning (see below)
- 1/4 cup (60 mL) water
- 8 romaine whole lettuce leaves
Taco seasoning (makes 1 cup):
1/4 cup chili powder
2 tbsp ground cumin
2 tbsp onion powder
1 tbsp brown sugar
1 tbsp arrowroot
1 tbsp paprika
1 tbsp dried oregano
2 tsp sea salt
Combine ingredients and store in an airtight jar until ready to use.
Garnish ingredients:
- 1 tomato, chopped
- 1 avocado, sliced
- 1/2 onion, chopped
- 1 cup (250 mL) salsa (store-bought or homemade)
- 1/2 cup (125 mL) crumbled soft goat’s cheese
Method:
Heat pan over medium heat. Add olive oil and turkey. Cook turkey until no longer pink, breaking it up with a wooden spoon. Add taco seasoning and water, stirring until well combined. Let simmer until sauce thickens.
Distribute the turkey mixture among lettuce leaves. Top with garnishes.
Per serving (2 tacos): 337 calories, 21 g total fat, 12 g carbohydrates, 28 g protein
High-protein balsamic chicken
Ingredients:
- 1/2 cup (125 mL) balsamic vinegar
- 1/2 cup (125 mL) sliced mushrooms
- 1/2 cup (125 mL) sliced red and green bell peppers
- Onion flakes to taste
- Sea salt and pepper
- 1 boneless chicken breast – 5 ounces
Method:
Preheat oven to 350°F (180°C).
In a bowl, combine vinegar, mushrooms, bell peppers and onion flakes. Add salt and pepper to taste. Pour mixture over chicken. Bake for 35-40 minutes. Enjoy with a side salad, or 1 cup (250 mL) cooked broccoli or rapini.
Per serving: 213 calories, 1 g total fat, 9 g carbohydrates, 34 g protein
Herb roasted salmon
Serves: 6
Ingredients:
- 1/3 cup (75 mL) cilantro
- 1/3 cup (75 mL) chopped dill
- 1/3 cup (75 mL) finely chopped green onions
- 1 tbsp (15 mL) olive oil
- 1 tbsp (15 mL) red wine vinegar
- 1 tbsp (15 mL) Dijon mustard
- Sea salt
- 6 wild salmon fillets (approx. 4 oz/125 g each)
Method:
Preheat oven to 350°F (180°C).
In a small food processor, combine cilantro, dill, green onions, oil, vinegar and mustard.
Sprinkle fillets with a little salt and coat each evenly with herb mixture. Arrange on a baking sheet.
Roast in oven until fish flakes easily when tested with the tip of a sharp knife, about 10 to 15 minutes, depending on thickness of fillets.
Per serving: 228.5 calories, 11 g total fat, 1 g carbohydrates, 22 g protein
Low-carb nacholess salad
Serves: 2
In university, my go-to appetizer was a big plate of nachos. Unfortunately, most nacho platters are filled with saturated fats, calories and carbohydrates. So, in order to enjoy my favourite appetizer, I have come up with a low-carb nacho salad that truly delivers the same taste.
Ingredients:
- 1 1/2 cups (375 mL) shredded iceberg lettuce
- 1/2 lb (250 g) cooked ground chicken
- 1/2 cup (125 mL) sliced black olives
- 1/2 cup (125 mL) chopped tomatoes
- 1/4 cup (60 mL) chopped green onions
- 1/2 cup (125 mL) shredded low-fat mozzarella cheese
Method:
Preheat oven to 350°F (180°C).
On a foil-lined baking pan, spread a layer of shredded lettuce. Distribute chicken, olives, tomatoes and green onions. Sprinkle with cheese, then bake for 3 minutes or until cheese is bubbling. Remove immediately and transfer to a serving plate. Serve with guacamole or low-fat cottage cheese if desired.
Per serving: 448 calories, 31 g total fat, 7 g carbohydrates, 33 g protein
1-2-3 Tofu stir fry
Serves: 1
This dinner is extremely low in calories, so… feel free to increase your portions if having an extra hungry night!
Ingredients:
- 5 oz. of firm tofu
- 1 tbsp of olive oil
- 1/2 cup of bok choy, chopped
- 1/2 red pepper, chopped
- 1/2 cup of sliced carrots
- 1/4 cup of water chestnuts
- 2 tbsp of low sodium soy sauce
Method:
Cut tofu into small cubes. Heat oil on medium heat in skillet and add tofu. Sauté until slightly brown. Add vegetables into skillet and 2 tbsp of soy sauce, sauté 2-5 minutes and enjoy!
Per serving: 283 calories, 19 g total fat, 15 g carbohydrate, 15 g of protein
Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman