Dinner meals and recipes. Tasty meals.

Grilled skewers (260 calories)
3 oz cubed tofu, chicken breast, lean beef, or shrimp
6 oz vegetables, chunked (egg plant, onion, peppers, zucchini, squash)
1 cup sugar snap peas, steamed

To Prepare: If using wooden skewers, soak them in water for 30 minutes.  Mist grill pan with non stick cooking spray and preheat. thread chosen meat or tofu and chunked veggies onto skewers and arrange on grill pan. Then bring a small amount of salted water to boil in a pan, add peas, and steam until tender crisp. Serve with skewers.

Chicken in Foil (283 calories)
1/2 skinless chicken breast
1/2 cup chopped tomatoes, bell peppers, and onions
1 medium red-skinned potato, sliced
salt and pepper to taste
Aluminum foil

To prepare: Preheat oven to 375 degrees. Season chicken with salt and pepper. Lay the potato slices on foil, place the chicken on top of them, and sprinkle the chopped veggies on top of chicken.  Fold the foil to seal securely, place on a cookie sheet, and cook for 20 minutes or until desired doneness.

Savory Surf with roasted Garlic Sauce ( 178 calories)
3 oz Halibut
1 Tbsp roasted garlic sauce ( see below for preparation)
1 cup broccoli steamed in chicken broth
1 Tbsp fresh fennel sliced
1 Tbsp spring onions, sliced
salt and pepper to taste
Aluminum foil

To prepare: Preheat oven to450 degrees. Lay foil on a baking sheet. Place the fennel and onions on one side of the foil. Season the halibut with salt and pepper, and lay it on the foil of broccoli. Seal  the foil and cook for 20 minutes, or to desired doneness.

Sauce
2 heads garlic, unpeeled
1 slice firm white bread, torn into pieces
3 Tbsp olive oil
2 tsp fresh lemon juice
1/2 tsp salt
1/3 cup of water

To Prepare: Preheat oven to 350 degrees. Wrap garlic loosely in foil and place in the oven. Roast for 1 hour. Process the other 5 items in a food processor and add garlic when cooled. Pulse to desired thickness. Makes 1 cup; drizzle 1 Tbsp on halibut.

Steak & green Beans Amandine (300 calories)
3 oz top round steak broiled
1 cup green beans steamed
1/2 oz slivered almonds
salt and pepper to taste

To Prepare: Preheat broiler. Season steak with salt and pepper and place in the broiler. Then bring a small amount of salted water to a boil in a pan, add beans and steam until tender crisp. Serve beans with steak. Sprinkle green beans lightly  with almonds.

Lime & Honey Glazed Salmon with warm veggie Salad (237 calories)
1 Tbsp Honey
1/2 lime
3 oz salmon fillet
3/4 cup frozen corn, black bean, and red pepper medley, thawed
1/3 cup baby spinach
salt and pepper to taste

To Prepare: Preheat oven to 450 degrees.  To create glaze, mix honey and lime in a cup. Place salmon on a baking dish: season with salt and pepper, drizzle with glaze, and pop in the oven. Cook to desired doneness. Place the corn medley, in a separate pan and a few tablespoons of water. Then place that in the oven as well to heat the corn medley through. Add spinach to medley to wilt. Serve salmon on top of warm veggie salad.

Pasta Pesto Primavera (262 calories)
1/2 cup whole wheat spaghettie cooked and measured after cooking
1 oz basil pesto without nuts
1/4 cup asparagus steamed and chopped
1/4 cup yellow squash steamed and chopped
1/4 cup zucchini steamed and chopped
1 Tbsp Parmesan Cheese grated
Reserve 1/2 cup of cooking water

To Prepare: Steam Veggies. Bring a pot of salted water to a boil, add the spaghetti and cook until dente, then strain. Stir pesto into the spaghetti and add a bit of the cooking water to make a sauce. Toss in veggies. Top with parmesan.

Presto Italian Chicken (223 calories)
4 oz grilled chicken breast
1/2 cup marinara sauce
1 cup asparagus
1 cup sliced mushrooms
salt and pepper to taste
optional: 2 Tbsp Parmesan

To Prepare:  Preheat grill pan. Season chicken with salt and pepper.  Grill chicken over medium heat, turning occasionally, until chicken loses its pink colour. Place asparagus and mushroom in a baking dish and roast at 500 degrees. Place chicken in baking sheet top with mariana and cook veggies and chicken for 10-15 minutes. Sprinkle with 2 Tbsp. Parmesan if desired.

Curried Tofu Bowl (237 calories)
1/2 cup firm tofu, cubed
1/2 cup brown rice, cooked and measured after cooking
1/4 cup frozen peas
1 Tbsp onion chopped
1 clove garlic, minced
Curry powder, salt, and pepper to taste
1 Tbsp vegetable oil

To prepare:  Defrost peas in microwave.  Cook brown rice according to package  directions.  Season tofu with curry, salt and pepper. Heat vegetables in oil in a large pan; then add the tofu, and brown lightly. Remove from the pan and set aside. Add garlic and onion to the pan and saute until onions are translucent. Add cooked rice, peas, and tofu to pan. Stir to combine add place in a bowl.

Poached Salmon (329 calories) 
3 oz salmon fillet
3 oz poaching liquid (water, white wine, lemon juice)
Dill, capers and lemon to taste
1 cup sliced zucchini, roasted
1 garlic clove minced
1 Tbsp extra virgin olive oil

To Prepare:  Preheat oven to 450 degrees. Add poaching liquid and salmon to a baking dish and cover. Lay zucchini on separate baking sheet. Season with salt and pepper, sprinkle with garlic and drizzle with olive oil. Place salmon fillet and zucchini in the oven and cook for 20 minutes, or until desired doneness.

Lobster Party (280 calories)
1 1/4 Ib Maine lobster, chunked about 3 to 5 ounces of meat
2 small roasted red potatoes or 1/2 ear of corn
1 cup spinach and garlic

Vegetable Chicken Noodle Bowl (245 calories)
1/2 cup chicken breast chopped
1 clove garlic, finly chopped
1-inch piece of fresh ginger, peeled and sliced into matchstick-sized pieces
1/4 cup carrot, shredded
1 scallion, chopped
1/2 cup bean sprouts
1 oz shelled edamame
1/2 cup whole wheat spaghetti, cooked and measured after cooking
2 Tbsp low sodium soy sauce
1 tsp sesame seeds, toasted
salt and pepper to taste
1 Tbsp vegetable oil
salt and pepper to taste

To Prepare: Preheat pan and a pot filled with water. Season chicken with salt and pepper, add oil to preheated pan, and cook chicken on medium heat. Remove chicken from pan and set aside. Add garlic and ginger and carrots to the pan and cook. hen water comes to a boil add spaghetti and cook according to the packaged directions.  Add spaghetti  and chicken to a pan and mix in soy sauce. Place all the items in a bowl. Add the endamame, scallions, bean sprouts and seasame seeds to mix.