Quick & Easy Tuna Salad

Recipe Breakdown: 

One Leanest protein 

2 fats 

3 condiments 

3 vegetable servings 

Serving: 1 

Ingredients: 

5 oz. can of chunk light albacore tuna 

¼ cup light feta cheese 

6 tablespoons of chopped tomato 

2 cups of spinach 

1 tbsp. diced onion 

2 tbsp. diced celery 

1 tsp. minced garlic 

2 tbsp. light mayonnaise 

1 tsp. mustard 

Directions: 

Chop up spinach and tomato and place in a bowl. Take onion, celery and diced garlic and set aside. Open tuna can and place in a bowl, mix in garlic, onion, celery mayonnaise and mustard thoroughly. Once done lay tuna mixture over bed of spinach and sprinkle feta cheese on top. You can also add salt and pepper for additional flavor. Mix up salad and enjoy!

 

Source: yourdietdiva.com

Wasabi Salmon Burgers

Bring out the flavors of salmon with a Japanese-inspired infusion of ginger, sesame oil and wasabi. Set the patties atop a vinegary salad of greens, red pepper, radishes and sprouts.

3 servings

Prep Time: 30 minutes
Total Time: 30 minutes

Ingredients:

2 tablespoons reduced-sodium soy sauce
1 teaspoon wasabi powder, (see Note)
1 packet Splenda or Stevia
1.25 lbs salmon fillet, skinned (see Tip)
2 scallions, finely chopped
2 eggs, lightly beaten
2 tablespoons fresh minced ginger
1 teaspoon toasted sesame oil

Directions:

Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

With a large chef's knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked. 

Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

Ingredient Note:  Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets or in almost all Asian markets. Store at room temperature for up to 1 year. 

Tip:  To skin a salmon fillet: Place it on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Per serving:

1 Lean Protein

3 Condiments

 

Source: yourdietdiva.com

Spaghetti & Meatballs

Spaghetti made from spaghetti squash and it is oh, so good!  

Servings: 2

Per serving
One Lean protein
3 vegetables servings
3 condiments

Ingredients:

1 spaghetti squash (about 4.5 lbs.)

Meatballs Ingredients
12 oz. raw extra lean ground beef – 2 lean
¼ cup fat-free egg substitute
(like Egg Beaters Original)
1/2 tsp. dried parsley – 1 condiment
1/2 tsp. minced garlic – 1 condiment
1/8 tsp. salt – ½ condiment
1/8 tsp. black pepper - ¼ condiment

Sauce
1/2 cup diced green onion – 1 vegetable
1/2 cup diced cauliflower – 1 vegetable
1 tsp. chopped garlic – 1 condiment
1 1/2 cups canned crushed tomatoes = 3 vegetables
1/4 cup chopped basil (fresh) – ¼ condiment
1/4 tsp. red pepper flakes (this really makes it pop) – ½ condiment
1/4 tsp. ground cumin – ½ condiment
1 tablespoon grated Parmesan cheese – 1 condiment

Directions:

Oven needs to be preheated to 400 degrees.

Microwave whole squash for 3 - 4 minutes, until soft enough to cut. Cut in half and scoop out seeds. Place the two halves cut-side down in a shallow tray or baking pan add an inch of water.Bake for approximately 35 - 40 minutes, until tender. 

Remove squash from oven. Turn the two halves over and let cool. Use a fork to scrape out the squash strands. Scrape lengthwise for best results. The squash should come out easily in long strands. Cover to keep warm.

Spray a baking sheet with nonstick spray.

Mix meatball ingredients in a large bowl. Form 12 meatballs and place on a baking sheet, evenly spaced. Bake until just cooked through, about 10 minutes.

Bring a medium pot sprayed with nonstick spray to medium-high heat. Cook and stir green onion and cauliflower until slightly softened, 6 - 8 minutes. Add garlic and cook until fragrant, 1 - 2 minutes. Add all remaining sauce ingredients except Parmesan cheese. Add meatballs and bring sauce to a low boil. Reduce heat to low. Gently stirring occasionally, simmer until veggies have softened and meatballs are hot, about 8 minutes.

Add half of the sauce to 1/2 cup of the spaghetti squash strands and stir to coat. Serve topped with 6 meatballs and Parmesan cheese topping!
Source: yourdietdiva.com

Salisbury Steak with Mushroom Gravy

Servings: 4 servings (serving size: 1 steak and about 1/4 cup gravy)

Per Serving
1 Lean protein
3 condiments
1.5 vegetable servings

Total Time : 30 Minutes

Ingredients
· ¼ cup grated onion, divided

· 1/2 teaspoon black pepper

· 1/4 teaspoon salt
· 1 garlic clove, minced
· 1 ½ pounds ground sirloin
· 5 sprays Cooking spray
· 1 ½ teaspoons butter
· 8 ounces cremini mushrooms, quartered
· 1 1/2 cups fat-free, lower-sodium beef broth
· 1 teaspoon red wine vinegar

 Directions:
1. Combine 2 tablespoons onion, pepper, salt, garlic, and beef. Shape into 4 (1/2-inch-thick) patties. Heat a skillet over medium-high heat. Coat skillet with cooking spray. Add patties; cook 3 minutes on each side or until browned.

2. Melt butter in pan. Add mushrooms; sauté 4 minutes. Stir in ¼ cup broth and remaining onion; cook 2 minutes. Add remaining broth to pan and bring to a boil. Cook 5 minutes or until thick. Add patties and vinegar to pan; cook 2 minutes.

Source: mydietdiva.com

Savory Beef Roast

When you cook a lean cut of meat such as a rump roast for several hours, it becomes fork-tender.

Servings: 9 (serving size: 5 ounces roast and 1 tablespoon gravy)

Per serving
One Lean serving
3 condiments

Ingredients:1 (4-pound) lean boneless rump roast
Cooking spray
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 cup hot water
2 tablespoons low-sodium Worcestershire sauce
1 teaspoon beef-flavored bouillon granules
1 teaspoon salt-free lemon pepper seasoning
1/4 cup plain low-fat greek yogurt
1 teaspoon Dijon mustard
1/2 teaspoon anchovy paste
1/4 cup minced fresh parsley
1 tablespoon shredded fresh Parmesan cheese

Directions:

1. Trim fat from roast. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add roast, and cook until browned on all sides.

2. Sprinkle roast with garlic powder and salt. Combine water, Worcestershire sauce, and bouillon granules, stirring well. Pour Worcestershire sauce mixture over roast. Bring to a boil; cover, reduce heat, and simmer 2 to 2 1/2 hours or until roast is tender. Transfer roast to a serving platter; set aside, and keep warm.

3. Skim fat from juices in pan; reserve 1/4 cup pan juices. Discard remaining juices. Return 1/4 cup juices to pan.

4. Add seasoning and juices to pan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Combine yogurt, mustard, and anchovy paste; add to milk mixture, stirring just until blended.

5. Cut roast diagonally across grain into 1/4-inch-thick slices. Top with gravy, and sprinkle with parsley and cheese.

Modified from recipe found in Oxmoor House July 2010
Source: yourdietdiva.com

Tender Flank Steak

via

Servings: 4

Per Serving:

1 Lean protein
3 condiments

This marinated steak is so moist that it will become one of your favorite ways to serve beef. Use grill or oven.

 
Ingredients:

· 3/4 cup reduced-sodium soy sauce
· 1/4 cup lemon juice
· 2 Packets Splenda
· 4 garlic cloves, minced
· 1 beef flank steak (2 pounds)

Directions:

In a large re-sealable plastic bag, combine the soy sauce, lemon juice, Splenda and garlic; add steak. Seal bag and turn to coat; refrigerate for 6-8 hours. Drain and discard marinade. Broil 4-6 in. from the heat or grill over medium heat for 8-10 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Thinly slice steak across the grain.

 

Source: yourdietdiva.com

Mexican Meatloaf – Family Style

Prep Time: 20 minutes, Cook Time: 1 hour 

Per serving:

1 Lean 

3 condiments 

1/3 vegetable 

Ingredients:

1 tsp chili powder
1/4 cup light sour cream
1/2 cup egg beaters
1 cup reduced fat colby and monterey jack cheese, grated 
2 lbs extra lean ground beef
1/2 tsp ground cumin
1/2 tsp salt
2 cloves freshly minced garlic
8 oz diced green chile peppers

Directions:

Pre-heat oven to 400° F (200° C). In a large bowl, mix the ground beef, egg beaters and spices together. Cut a large square of waxed paper and roll out the ground beef mixture into a flat square. Sprinkle with half of the cheese and half of the green chili peppers. Roll the waxed paper, with the meatloaf in the middle, until it shapes into a loaf. Carefully unfold the waxed paper from the meatloaf and remove. Fold the ends of the meatloaf to the cheese and chiles will not spill out during cooking. Place in a loaf pan. Top with other half of cheese, green chiles and sour cream. Bake in oven at 400° F for 45 to 60 minutes.

The whole family will enjoy this. It also makes for great leftovers.

6 servings

Source: yourdietdiva.com