Entrees
Main Dishes
This healthy, flavorful dinner entree can be made with just five ingredients and is sure to earn a 5-star review.
Ingredients:
- 4 (6 oz) salmon fillets
- 2 lemons, juiced
- 2 tbsp chopped fresh dill
- Salt and pepper to taste
- Olive oil for grilling
Instructions:
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Preheat grill to medium-high heat.
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In a small bowl, mix together lemon juice, dill, salt, and pepper.
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Brush salmon fillets with olive oil and season with salt and pepper.
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Grill salmon for 4-5 minutes on each side, or until cooked to desired level of doneness.
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Brush grilled salmon with lemon-dill sauce and serve.
- Serving size: 1 salmon fillet (6 oz)
- Calories: 250
- Fat: 12g
- Carbohydrates: 2g
- Protein: 37g
This delicious, low calorie dinner entree is sure to become a new favorite. The combination of grilled salmon and tangy lemon-dill sauce is a match made in heaven. Plus, with just five simple ingredients, it’s easy to make and won’t break the calorie bank.
4 Split Chicken Breasts
6 Garlic cloves
1 Lemon (zest)
4 Sprigs Fresh Rosemary
Salt and Pepper to taste
For glaze:
2 cups water
2 tbl Chicken Broth Powder
2 tbl Soy Sauce
1 Lemon (juice)
2 tbl Corn Starch
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Pre-heal oven to 375°. Lightly spray 9×13 baking dish with cooking spray. Season chicken breasts with salt and pepper and place breast side up in baking dish. Smash garlic cloves and scatter on top of chicken. Place whole sprigs of Rosemary on chicken. Zest the lemon over the chicken. Cover with foil and place in oven. Cook covered for 1 1/2 hours.
In a saucepan over high heat combine water, chicken bouillon and soy sauce and bring to a boil. Add the juice from the lemon. In a small bowl combine corn starch and 4 tbl cold water. Stir to mix. Add corn starch mixture to saucepan and stir while bringing back to a boil. Boil about 1 minute while continuing to stir. remove from heat.
Remove foil over chicken and let brown for 10 minutes. Remove from oven. Remove Rosemary sprigs and garlic cloves. Serve with glaze spooned over the chicken.
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Our rating from 1 (yuk!) to 10 (I’m really not cheating?): 7
Serving size: 1 Split Breast
Our estimated exchanges:
TBD
NOTE: Goes great with rice and/or roasted vegetables. I could also see adding crushed pinapple to the glaze and/or slices to the chicken in the last 10 minutes.
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This recipe is for 10 small/medium bell peppers.
10 Small/Medium Bell Peppers (any colors)
1 3/4 Pounds Ground Turkey Breast
1 Cup Chopped Onions
1 2/3 Cups Cooked Rice
3 Cups Organic Tomato Sauce
3 Cloves Garlic (Chopped)
3 oz. Parmesan Cheese
Salt and Pepper to taste
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Cut tops off of peppers (retain for filling) and remove the seeds and membranes. Boil covered in water for 5 minutes. Remove and drain.
Chop the crowns of 3 peppers (1/3 cup) hold for filling.
Brown Turkey in pan with 2/3 cup onions, garlic and chopped pepper crowns. When turkey is brown drain pan add rice and 1 1/2 Cups of the tomato sauce. Stir and cook until hot. Add remaining 1/3 cup onions and remove from heat. Stand peppers in un-greased baking dish (9x13x2) and fill each with filling mix. Try to distribute evenly (an ice cream scoop works great). spread remaining sauce over filling in each pepper. Cover pan with foil and place in preheated 350° oven for 45 minutes. Remove cover and sprinkle Parmesan cheese over each pepper. Place back in oven uncovered for 15 minutes. Serve.
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Our rating from 1 (yuk!) to 10 (I’m really not cheating?): 7
Serving size: 1 Stuffed Pepper
Our estimated exchanges:
2 Vegetable
3 Protein
1/2 Starch
NOTE: We made this tonight and it was enjoyed by all. We used Green, Red, Yellow and Orange Peppers. We used ‘Organics’ Garlic Tomato Sauce (Vons) and Jennie-O Ground Turkey Breast which was twice as expensive as the regular ground turkey, but the fat is so much lower it is worth it! Brown rice would be excellent in this dish.
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Each recipe has been created by Steve and includes my estimate of exchanges for the Lighten Up program. Please understand that I am no expert and have done my best to calculate these figures. I believe they are accurate.