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Cajun-Style Blackened Fish

Ingredients

  • 1 tbsp Cajun rub
  • 5 oz raw whitefish
  • 3/4 tsp extra-virgin olive oil
  • 2 cups steamed mixed vegetables
  • Cajun rub (can also be used on poultry):
    • 1/2 tbsp paprika
    • 1/4 tsp salt & pepper
    • 1/2 tsp onion powder
    • 1/2 tsp garlic powder
    • 1/2 tsp cayenne pepper

Instructions

Mix spices together.  Heat oil in a pan over medium heat until very hot but not smoking.  Rinse fish and pat dry with a paper towel.  Rub some oil on both sides of fish.  Sprinkle both sides with spice mixture (if you want it spicier, add more of the mixture).  Sear the fish in the hot pan for about 1 minute, just until the fish is golden brown; flip and sear other side.  If the fish is cut thick, you will need to turn down the heat, over and cook so that the fish cooks through.  Serve with steamed vegetables.

  • Calorie Count: 400
  • Protein: 29.28 grams
  • Carbs: 37.53 grams
  • Fat: 12.5 grams
  • Sat Fat: 1.92 grams
  • Total Prep Time: 10 minutes
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Dill Breast Garden Salad

Ingredients

  • 1 1/2 tsp extra-virgin olive oil
  • 4 oz chicken breast
  • 4 cups sliced mushrooms
  • 1 cup chopped onion
  • 1/8 tsp Lea & Perrins Worcestershire sauce (gluten-free)
  • 1/4 tsp salt-free lemon-and-herb seasoning
  • 2 tbsp apple cider vinegar
  • 1 tsp dried dillweed
  • Salt & pepper, to taste
  • 1 1/2 cups mixed-green lettuce with balsamic vinegar and olive oil

Instructions

Heat oil in a nonstick pan.  Add chicken, mushrooms, onion, Worcestershire sauce, lemon-and-herb seasoning, apple cider vinegar, salt & pepper.  Sauté until cooked through.  Drain off excess liquid.  Simmer for 3 to 5 minutes.  Toss lettuce in a bowl with dressing.  Top with chicken and serve.

  • Calorie count: 400
  • Protein: 34.18 grams
  • Carbs: 40.08 grams
  • Fat: 9.4 grams
  • Sat Fat: 1 gram
  • Total prep time: 20 minutes
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Tuna Mediterranean Salad

Ingredients

  • 2 1/2 cups romaine lettuce
  • 1/2 cup peeled sliced cucumber
  • 4 cherry tomatoes
  • 3 oz canned albacore tuna, in water
  • 1/2 cup canned white beans
  • 4 pieces black pitted olives (optional, because olives are gross)
  • 1/4 cup sliced red onion
  • 1 1/2 tsp extra-virgin olive oil (or regular olive oil)
  • 1 tbsp Progresso balsamic vinegar

Instructions

Place lettuce, cucumber and tomatoes on a plate.  Top with tuna, beans, olives, and onion.  Drizzle with olive oil and vinegar dressing.

  • Calorie count: 400
  • Protein: 31.25 grams
  • Carbs: 45.72 grams
  • Fat: 14.5 grams
  • Sat Fat: 2.5 grams
  • Time prep: 5 minutes
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Fiesta Turkey with Black Bean Salad

Ingredients

  • 1 tsp olive oil
  • 1 cup chopped peppers
  • 1/4 cup chopped onion
  • 1/2 tsp minced garlic
  • 1/2 tbsp dried herbs (such as dillweed, basil and oregano)
  • 3 oz lean ground turkey
  • 1/4 cup mild or medium organic salsa
  • 1/4 cup canned black beans
  • 3 cups mixed-green lettuce with low-fat dressing of your choice
  • mixed green veggies of your choice
  • 1 oz shredded low-fat cheddar or Colby cheese

Instructions

Heat oil in a nonstick pan over medium-high heat and sauté veggies and spices together.  Add turkey and cook until it browns.  Drain thoroughly.  Add salsa and black beans and warm through.  Serve over mixed-greens and top with shredded cheese.

  • Calorie Count: 400
  • Protein: 29.63 grams
  • Carbs 37.73 grams
  • Fat: 12.62 grams
  • Sat Fat: 3.63 grams
  • Total prep time: 20 minutes
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Protein-Punch Oatmeal

Ingredients

  • 1 cup large-flake oatmeal
  • 15g protein powder
  • 3/4 cup 1% milk
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 3 tsp chopped dried English walnuts

Instructions

Mix large-flake oatmeal with protein powder, milk, vanilla and cinnamon in a cereal bowl. Microwave for three (3) minutes. Top with chopped walnuts.

  • Calorie count: 300
  • Protein: 22.07 grams
  • Carbs: 31.45 grams
  • Fat: 9.61 grams
  • Sat fat: 2.26 grams
  • Total prep time: 10 minutes
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Omelette Delight

Ingredients:

  • 2 large (omega-3) eggs
  • 1 large egg white
  • Pam cooking spray
  • 1/2 cup chopped onion
  • 1/2 cup chopped raw green pepper
  • 1/2 cup chopped raw sweet red pepper
  • 1/2 cup sliced mushrooms
  • 1/2 medium pink or red grapefruit

Instructions

Mix eggs and egg white together in a bowl; set aside.  Lightly coat a nonstick pan with nonfat cooking spray and heat over medium heat.  Add onion, peppers (green & red) and mushrooms.  Cook for a few minutes until vegtables are tender.  Pour egg mixture overtop.  Reduce heat to medium-low.  Cook for 10 minutes or until eggs have set, flipping the omelette after 5 minutes.  Serve with grapefruit.

  • Calorie Count: 300
  • Protein: 21.28 grams
  • Carbs: 31.93 grams
  • Fat: 9 grams
  • Sat fat: 2.4 grams
  • Time prep: 20 minutes