Start your meal with broth based soup, and you’ll eat 20 % fewer total calories than you would if you skipped the soup. Soup fills you up, and that could translate into a 10 – 15 pound loss in a year.
Try some of these for lunch, as a side dish, or for dinner:
Orange Ginger Tofu:
Mix 1/2 cup fresh OJ, 1 Tablespoon grated ginger and 2 minced garlic cloves; add iron-packed tofu and marinate for 30 minutes. Grill over medium heat.
Combine 1/2 cup cooked udon with 1 cup spinach and 1 1/2 cups hot vegetable broth. Add 1/2 cup cubed tofu, 1/2 cup chopped mushrooms and 1 teaspoon soy sauce (226 calories)
Chopped Chicken Salad:
Place 3 ounces chopped chicken, 2 tablespoons crumbled low-fat blue cheese, 1/2 cup chopped cucumber and 1 tablespoon each chopped pecans and dried cranberries on 2 cups lettuce. Toss with 2 tablespoons vinaigrette (could be the cranberry vinegar)
Roasted beets in olive oil and rosemary:
Scrub 8 medium beets, wrap each in foil, roast for 0ne hour at 4-00 degrees or until tender. Let cool slightly, unwrap, and toss with olive oil, minced rosemary, sea salt, and black pepper. Roasted beets can be served in a beet and goat cheese salad with dark leafy greens (like spinach), goat cheese, toasted pecans, and a vinaigrette dressing.
In a medium saucepan, sauté 1/4 cup each onions and pine nuts in 2 tablespoons olive oil. Add 1 cup brown rice and 2 cups water or stock. Bring to a boil. Cover and simmer over low heat until the liquid is absorbed. Stir in 1/2 cup pitted diced cherries.
Top your turkey sandwich with cherry or cranberry preserves
(ok maybe not so healthy, but some ideas to switch it up): Make the grilled cheese sandwich as usual, but without buttering the bread. When the cheese is melted, remove the sandwich from the pan. Dip both sides of the sandwich in an egg batter and return it to the pan. Be creative with the egg batter, if desired, using a spice of your choice, such as garlic, minced onions, mustard (dry or wet), various cheeses, etc. You can tuck a tomato slice, avocado slice, or canned tuna into the sandwich before grilling.
Butternut Squash Soup:
bake & puree a butternut squash. Add 2 cups broth, 1 cup nonfat milk, and pinch of nutmeg. Heat over medium heat. Top with low fat sour cream and chopped chives.