Tabbouleh and Tuna on Greens

Tabbouleh and Tuna on Greens
16/21 ,
TABBOULEH AND TUNA ON GREENS
3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

Tabbouleh
1/2 cup cooked bulgur
3 Tbsp finely chopped fresh parsley
1/2 medium tomato, chopped
1/2 Tbsp olive oil
1 Tbsp fresh lemon juice
2 Tbsp chopped scallions
1/2 clove garlic, minced

Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.

Total: 374 calories

This grain’s resistant starch could make you resistant to mindless afternoon grazing.

Chicken Panini
Chicken Panini
17/21 ,
CHICKEN PANINI
1 1/2 oz sliced low-fat Swiss
1 oz sliced reduced-sodium Black Forest deli ham
1 oz sliced reduced-sodium deli chicken breast
1 whole-wheat roll (12 oz total), sliced and gutted
1/4 cup marinara sauce, heated

Heat lightly oiled grill or panini press to medium heat (or use a grill pan). Place cheese, ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill, flipping and pressing with spatula if necessary, until golden brown on both sides and cheese is melted, about five minutes total. Halve sandwich, and serve with marinara sauce for dipping.

Total: 292 calories

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

Mozzarella and Tomato Salad
Mozzarella and Tomato Salad
18/21 ,
MOZZARELLA AND TOMATO SALAD
1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper

Combine, and toss all ingredients.

Total: 243 calories

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.

Mozzarella and Tomato Salad
Mozzarella and Tomato Salad
18/21 ,
MOZZARELLA AND TOMATO SALAD
1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper

Combine, and toss all ingredients.

Total: 243 calories

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular varieties, making it a great option for stocking up on calcium, phosphorus, and protein.

Grilled Chicken and Pineapple Sandwich
Grilled Chicken and Pineapple Sandwich
19/21 ,
GRILLED CHICKEN AND PINEAPPLE SANDWICH
1 boneless, skinless chicken breast
1 Tbsp Teriyaki sauce
1 slice Swiss cheese
1 slice pineapple (1/2″ thick)
1 whole-wheat kaiser roll
Red onion, thinly sliced (to taste)
Pickled jalapeno slices (to taste)

Marinate chicken in Teriyaki sauce in re-sealable bag in fridge. Grill chicken for four to five minutes, flip, and immediately add the cheese to breast. Continue cooking until the cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove, and set aside. While the chicken is resting, place the pineapple slices and rolls on the grill. Toast the rolls lightly, and cook the pineapple until it’s soft and caramelized, about two minutes on each side. Top each roll with chicken, pineapple, onion, and jalapeno.

Total: 387 calories

Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you right out of it.

Chicken Goat-Cheese Quesadillas
Chicken Goat-Cheese Quesadillas
20/21 ,
CHICKEN GOAT-CHEESE QUESADILLAS
3/4 oz goat cheese, softened to room temperature
1 Tbsp shredded Monterey jack cheese
1/4 tsp virgin olive oil
2 Tbsp chopped Vidalia onion
1/4 cup frozen corn kernels, thawed
Pinch ground black pepper
1/4 cup diced cooked skinless white-meat chicken
1/2 Tbsp chopped fresh cilantro
2 six-inch corn tortillas

Combine cheeses in a small bowl. Set aside. Heat olive oil in a medium sauté pan over medium-low heat. Add onion, and sauté for two minutes. Add corn and pepper; sauté for one minute. Add chicken, and sauté for one minute. Remove from heat, then stir in cilantro. Divide cheese mixture, and spread over two tortillas. Layer each tortilla with half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or griddle with cooking spray. Warm quesadillas over medium heat for five to six minutes, flipping halfway through.

Total: 331 calories

This isn’t your ordinary quesadilla: Goat cheese’s full, creamy taste means you can use less queso without sacrificing flavor. Yum.

Tofu and Cabbage Salad
Tofu and Cabbage Salad
21/21 ,
TOFU AND CABBAGE SALAD
1 cup shredded red cabbage
1 cup chopped raw spinach
3 oz firm tofu
1/2 cup canned mandarin oranges, packed in juice, drained
1 Tbsp pine nuts
1 oz soft goat cheese
1 1/2 tsp olive oil
2 Tbsp balsamic vinegar

Combine all ingredients into a salad.

Total: 412 calories

 

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