Dinner is the place where most of us wind down and pork up.
That’s because we spend the day serving others. By dinnertime, we’re hungry to have some of our own demands met. On this plan,
you’ll have already fueled up four times before dinner, so you’ll
feel pleasantly hungry, not ravenous. These meals give you the
taste of sin—without the actual guilt.
Mas Macho Meatballs
1 pound extra-lean ground
beef
1⁄2 cup crushed saltine
crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed
or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
1⁄2 cup reduced-fat mozzarella
cheese, shredded
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf
ball–size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all
the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in
the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench,
and sprinkle with shredded mozzarella, and top with the top half of the roll.
Makes 4 servings.
Calories per serving: 569; Protein: 38 g; Carbs: 65 g; Fat: 19 g;
Saturated fat: 6 g; Sodium: 1,341 mg; Fiber: 10 g
Bodacious Brazilian Chicken
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange
juice concentrate
11⁄2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast
halves
1 teaspoon hot pepper salsa
3⁄4 cup chunky salsa
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice
from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for
10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Makes 4 servings.
Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g;
Saturated fat: 0.5 g; Sodium: 726 mg; Fiber: 3 g
Philadelphia Fryers
1 medium onion, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
2⁄3 cup medium or hot salsa
4 multigrain hoagie rolls
3⁄4 pound roast beef, thinly sliced
1⁄2 cup grated reduced-fat
Cheddar cheese
1. In a nonstick skillet over medium heat, cook the onion and peppers until
tender. Add the salsa and heat until warm.
2. Construct the sandwiches with the buns, roast beef, onions, peppers, and
cheese, then warm them in the microwave for 1 to 2 minutes on high, until the
cheese starts to melt.
Makes 4 sandwiches.
Calories per sandwich: 558; Protein: 35 g; Carbs: 40 g; Fat: 28 g;
Saturated fat: 12.5 g; Sodium: 653 mg; Fiber: 4 g
