You don't need to scrimp on protein, vitamins & minerals-or taste-to lose weight. These nutrient packed eats give you so much bang for your buck, you'll never get hungry.
Pork Tenderloin (6oz cooked 244 calories)
*High in protein & lower in calories than boneless, skinless chicken breast, tenderloin also packs 3x as much zinc, a vitamin essential for muscle repair & DNA production.
Cook It: *Mix a few of your favorite fresh herbs and spices and rub on meat's surface. Toss it on a hot grill or roast in the oven at 425"
*Marinate in 1 cup of apple juice concentrate, mixed with 1/4 cup olive oil, 2 tbsp Dijon mustard, 1 tbsp crushed dried rosemary, & 2 finely chopped garlic cloves. Broil until lightly charred.
*Cut 1lb trimmed tenderloin crosswise into 1/2 thick pieces. Flatten with a meat mallet to 1/4" thick slices. Saute the meat in a large skillet with a bit of olive oil about 2 mins each side. Remove meat from pan, add 1/2 cup sliced shallots, cooking for 1 minute. Pour in 2 cups low sodium chicken broth, 2 tbsp each lemon juice & Dijon mustard & if you want a bit of a salty, peppery bite-a couple of tbsp of capers. Mix everything together, return pork to pan & simmer for 1 minute. Let the meat rest a few mins. Season to taste with salt & pepper before serving.
Fat-Free cottage cheese (1 cup, 104 calories)
*Each serving has nearly a third the protein of sirloin steak, none of the fat & almost twice as much bone-building calcium as half a glass of milk. Plus you can eat it plain or mixed with almost anything.
Fix It: *Combine a cup of cottage cheese with 1/2 cup of thick & chunky salsa; serve with toasted whole wheat pita bread chips.
*Stir 1/2 cup of cottage cheese into warm or cold pasta dishes, such as pasta salad or spaghetti with marinara sauce.
*Skip cream cheese in favor of cottage cheese on whole-wheat English muffins.
*For a lean dessert, blend 3/4 cup cottage cheese in food processor until smooth then add 1/4 cup fat free lemon yogurt. Stir in as many fresh or frozen thawed, sliced strawberries as you want.
Quinoa (1 cup cooked, 222 calories)
*This nutty-tasting grain is remarkable for its high protein content, particularly the amino acid lysine(which your body needs to build muscle)A cooked cup boasts 5 grams of filling fiber, 30% of the daily value for magnesium, and nearly 10% of your daily potassium needs. It also provides the raw marerials for building superoxide dismutase, an enzyme that guards cells against damage while working out.
Cook It: *Serve mixed into stir-fry vegetable & meat dishes
*For a hearty salad, toss cold, cooked quinoa with raw or cooked vegetables and cooked chopped chicken.
*Add 1/4 cup raisins to warm cooked quinoa for an instant breakfast
*Stir cooked quinoa into your favorite canned or frozen vegetable soup.
Tomatoes (1 medium, 22 calories)
*Almost 95% of their weight is water, which is why they're an easy way to fill your belly and squelch cravings. They're also high in vitamin C to fight infection, beta carotene for vitamin A production and lycopene, which helps to protect your prostate
Fix It: *For a DIY salsa, mix chopped red onions, tomatoes, and chili peppers to taste. The calories are nil-eat as much as you want.
*To make a chilled soup, puree' fresh chopped tomatoes, peeled cucumbers, red bell peppers, red onions and celery in a food processor. Season & serve.
*Mix canned chunky tomatoes with freshly sauteed garlic and onions, Add benas for chili or add fresh basil to serve over whole wheat pasta.
*Make your own pizza substitute by spreading low-fat shredded cheddar cheese and sliced tomatoes over a whole-wheat tortilla. Nuke until warm.
SMILE TODAY! & HONOR YOUR MOM AND DAD :)
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