Obesity in America – Part 7

Healthy Dinners to End the Day Right

In my previous article, I gave you examples of some healthy, low calorie, high MUFA meals for lunch. In today's installment I will give you some sample recipes for dinner. All of these recipes are between 375 – 425 calories, are high in protein and MUFAs, healthy and delicious. Enjoy them and eat healthier at the same time!

Healthy Turkey Burger

  • One whole wheat, sandwich thin (instead of a hamburger bun)
  • One pound lean ground turkey meat
  • 4 tbs finely chopped walnuts
  • 2 tbs olive tapenade
  • 2 large eggs
  • Mix above ingredient in a large bowl. Hand roll into 4 – 1/4 lb patties. Cook on a skillet or BBQ. Garnish with 2 tbs chopped tomatoes or salsa. Add 2 slices of avocado

Lemon Chicken

  • 4 skinless, boneless chicken breasts
  • 2 large eggs
  • 2 tbs finely chopped walnuts
  • 2 large lemons
  • 2 tsp capers
  • 2 tbs olive tapenade
  • Coat a large skillet with olive oil. Soak chicken in eggs and coat with walnuts. Grill chicken in skillet until tender. Add the juice form 2 large lemons. Thinly slice the lemons and place on top of the chicken. Add olive tapenade and capers. Cover skillet for 10 minutes and serve with brown rice and steamed vegetables.

Peach / Mango Salsa Salmon

  • 4-6 oz Salmon
  • 1/4 cup Trader Joe's Soyaki fish marinade
  • 2 tbs Peach / Mango Salsa
  • Place fish on a plate. Using a knife or fork, make multiple small holes in the fish. Pour soyaki marinade over fish and allow to soak for 30 minutes. Turn fish over and repeat. BBQ fish to desired texture. Garnish with salsa.

Enjoy these healthy, low calorie dinners. Remember, small frequent meals containing the right kinds of ingredients is the key to proper nutrition and when combined with exercise will help you shed those unwanted pounds. I did it and so can you!

In my next installment, I will provide recipes for easy, healthy snacks to keep you from getting hungry between meals and keep your energy levels high. Keep reading for more dietary suggestions. Don't be shy, submit your own suggestions or questions. I will be happy to give you my opinion.

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