599 mens easy guide to dating pdf
Mediterranean chicken salad: 4 oz precooked chicken breast* 1 sliced medium tomato 2 slices onion ½ sliced cucumber* 3 Kalamata olives, drizzled with 2 tsp olive oil 2 tsp red wine vinegar. Greek quinoa with shrimp: ¼ cup quinoa* cooked in ½ cup low-sodium chicken broth 1 tsp olive oil; toss with 8 grilled shrimp* 1 Tbsp pine nuts ½ cup cooked asparagus* 1 Tbsp crumbled feta 1 cup cooked peas 40. Two 6" corn tortillas sprayed with olive oil cooking spray, sprinkled with ½ tsp cinnamon-sugar and baked in a 350°F oven for 12 to 15 minutes46. ½ cup no-salt-added canned chickpeas* sprayed with olive oil cooking spray, sprinkled with ¼ tsp curry powder and baked in a 400°F oven for 25 to 30 minutes41. ¼ cup guacamole 1 cup sliced red and yellow peppers43. ⅓ cup nonfat ricotta cheese 1 Tbsp chopped fresh herbs 10 small whole-wheat crackers47. Pasta pesto toss: 2 oz cooked whole-wheat penne* tossed with ½ cup no-salt-added canned cannellini beans* 1 cup cooked green beans 2 Tbsp pesto sauce ¼ cup low-sodium chicken broth33.Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce ½ tsp Italian seasoning and heat for 10 minutes; serve over 2 oz cooked whole-wheat spaghetti34.Honey-mustard salmon: 4 oz salmon fillet* topped with 1 Tbsp honey mustard mixed with 1 tsp olive oil and broiled for 6 to 8 minutes; serve over ¼ cup whole-wheat couscous*, cooked and tossed with ½ cup chopped tomato* 1 Tbsp pine nuts35.
Healthy chef's salad: 2 cups romaine lettuce* 2 oz sliced turkey breast 1 hard-boiled egg white 5 grape tomatoes ⅓ diced avocado 2 slices red onion; toss with 1 Tbsp olive oil 2 tsp red wine vinegar. Brown rice-edamame salad: ¼ cup cooked brown rice* ½ cup edamame* ½ cup grated carrots* 1 sliced scallion 1 tsp peanut oil 2 tsp rice wine vinegar 2 tsp reduced-sodium soy sauce 1 Tbsp crushed peanuts26.Chicken Parm: 3 oz precooked chicken breast 3 slices tomato 1 slice reduced-fat mozzarella 1 tsp balsamic vinegar on a roll. Tuna salad: 3 oz canned water-packed tuna* 1 chopped apple* 2 Tbsp diced celery 2 Tbsp dried cranberries* 2 cups spinach*; toss with 2 tsp honey mustard whisked with 1 tsp olive oil21.Salmon sandwich: Drizzle 3 oz canned salmon with 2 tsp pesto; place on 1 whole-wheat deli flat 2 slices tomato ¼ cup arugula.Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste ¼ cup low-sodium chicken broth 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles.Serve with 1 cup no-salt-added canned black bean soup.30.