Pork Chop Meal
4-ounce baked center-cut pork chop; 1 medium baked sweet potato with 2 teaspoons trans-free margarine; 1 cup steamed green beans with 1 tablespoon slivered almonds; 1 cup fat-free milk; 1 wedge honeydew.
513 calories, 13g fat, 10g fiber
Sesame Chicken Stir-Fry
3 ounces sliced chicken stir-fried in 1 teaspoon sesame oil with 2 teaspoons sesame seeds, 1/4 bag frozen stir-fry vegetables and 2 tablespoons stir-fry sauce; 1 cup brown rice.
503 calories, 12g fat, 5g fiber
Three Cheese Ziti
Weight Watchers Smart Ones Three Cheese Ziti Marinara; 2 cups baby spinach topped with 1/2 cup sliced strawberries and 2 tablespoons each walnuts and low-fat balsamic vinaigrette; 1 wedge cantaloupe.
480 calories, 18g fat, 10g fiber
3 ounces salmon and 6 asparagus spears, tossed in 1 teaspoon olive oil, grilled; 1 medium ear of corn with 2 teaspoons trans-free margarine; 1-ounce whole-grain roll.
500 calories, 23g fat, 12g fiber
2 slices of a large pizza topped with mushrooms and spinach; 2 cups mixed greens with 1/2 cup each chopped tomatoes and cucumbers and 2 tablespoons reduced-fat salad dressing; 1 medium pear.
490 calories, 7g fat, 10g fiber
Flank Steak with Couscous
3 ounces grilled flank steak; 1 cup couscous made with low-sodium vegetable broth and tossed with 1 tablespoon raisins; 1 cup steamed broccoli with 1 teaspoon trans-free margarine; 1/2 medium grilled mango.
468 calories, 9g fat, 12g fiber
Fresco Crunchy Tacos from Taco Bell; 1 Cinnamon Twist; 1 diet soda
470 calories, 21g fat, 7g fiber
Originally published in the July 2010 issue of Family Circle magazine.
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