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Tuesday continued...

4. Meanwhile, season salmon pieces with salt and pepper. Sear fish in a preheated pan sprayed with cooking spray over medium-high heat, about 3 minutes per side.

5. Uncover couscous. Fluff with a fork, and add parsley. Add olive oil and pepper to taste.

6. Spoon one serving of couscous onto each plate and top with a piece of salmon.

Per serving:

428 calories, 23 g protein, 41 g carbohydrate, 13 g fat (3 g saturated fat), 5 g fiber, 257 mg sodium. Calories from fat: 27%

Wednesday

Savory Stuffed Crêpes

Makes 4 servings

Ingredients

8 ounces fresh mushrooms, sliced

4 ounces fresh baby spinach

1 Tbsp chopped fresh thyme (optional)

8 premade crêpes

8 (1-ounce) slices lean turkey breast

1 cup shredded low-fat Monterey Jack cheese

Directions

1. Preheat oven to 350º F.

2. Lightly coat a pan with cooking spray. Over medium heat, sauté mushrooms about 5 minutes until they release their liquid. Add spinach and sauté lightly 2 minutes until wilted. Season with thyme, if desired, and remove from heat.

3. Place one crêpe on a clean counter. Add 1 slice of turkey, a sprinkle of cheese, and a spoonful of the mushroom and spinach mixture. Fold sides in to make a rectangular pillow shape and then roll over. Place crêpe, folded side down, in a baking dish lightly coated with cooking spray. Repeat until all crêpes are assembled. Top crêpes with remaining cheese.

4. Bake 20 minutes, or until cheese melts. Serve immediately.

Per serving:

171 calories, 19 g protein, 7 g carbohydrate, 8 g fat (4 g saturated fat), 50 mg cholesterol, 1 g fiber, 320 mg sodium. Calories from fat: 41%

Thursday

A frittata is a hearty dish with plenty of protein. Eggs are also a good source of bone-building vitamin D. Serve with a tossed green salad with lots of colorful chopped veggies.

Chicken and Broccoli Frittata

Makes 4 servings

Ingredients

3/4 cup chopped broccoli florets

6 eggs

1 cup low-fat milk

3/4 cup cooked, diced chicken breast

1/2 cup shredded low-fat cheddar cheese

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