1 of 8
3 ounces baked or grilled salmon fillet with 1 teaspoon olive oil and lemon juice to taste, served with 1/2 cup cooked pearl barley prepared with low-sodium vegetable or chicken broth and 1 cup kale tossed with 2 teaspoons sterol-containing margarine (such as Promise Activ Light Spread). Have 1 cup of fat-free milk.
483 calories, 19g fat (3.5sat.), 6g fiber
2 of 8
Spaghetti with Meatballs
1 cup whole wheat spaghetti, and meatballs: Mix 3 ounces extra-lean ground turkey with 2 tablespoons rolled oats, 1 tablespoon egg substitute, and 1/2 teaspoon minced garlic. Bake at 350 degrees F. until brown. Top with 1/2 cup low-sodium pasta sauce and 1 tablespoon Parmesan and serve with 1 cup mixed greens tossed with 1 tablespoon low-fat balsamic vinaigrette dressing.
485 calories, 10g fat (2.5g sat.), 11g fiber
3 of 8
Fish & Chips
3 ounces cod or tilapia, cut into strips, rolled in 1 tablespoon each yellow cornmeal and seasoned bread crumbs, then baked. Drizzle with 1 tablespoon malt vinegar, if desired. Enjoy with 1 medium Idaho potato with skin: Cut into thin strips, toss in 2 teaspoons olive oil, place on baking sheet and roast. Two more sides: 1 cup steamed broccoli florets tossed in 2 teaspoons sterol-containing margarine and 1/2 cup unsweetened applesauce.
483 calories, 14g fat (2.5g sat.), 6g fiber
4 of 8
Black Bean Burrito
1 whole wheat tortilla filled with 1/2 cup black beans sauteed with 1/4 cup salsa, 2 teaspoons minced onion, and chili powder to taste. Serve with 1/4 cup cooked brown rice, 2 tablespoons reduced-fat Mexican-style shredded cheese, and 19 baked tortilla chips (such as Garden of Eatin' Baked Blue Tortilla).
460 calories, 8g fat (2g sat.), 10g fiber
5 of 8
1 Boca vegetarian burger on a whole wheat hamburger roll with 1 tomato slice, 1 lettuce leaf, and 1 tablespoon crumbled blue cheese. Have with one 5-inch boiled or grilled corn cob spread with 2 teaspoons margarine with sterol.
445 calories, 13g fat (3.5g sat.), 9g fiber
6 of 8
Panera Fuji Apple Chicken Salad
Hold the Gorgonzola cheese and substitute an apple for the baguette side.
530 calories, 25g fat (3g sat.), 8g fiber
7 of 8
Kashi Sweet & Sour Chicken
Serve with 1 cup blackberries and 1 cup fat-free milk.
462 calories, 4g fat (5g sat.), 13g fiber
Originally published in the May 2010 issue of Family Circle magazine.
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