Tuna Over Wilted Spinach

Seared Tuna Over Wilted Spinach

Ingredients

4 tuna steaks (4–6 oz. each)

2 Tbsp. olive oil, divided

1 Tbsp. chopped garlic

1 lb. fresh baby spinach salt and pepper to taste

¼ Tbsp. crumbled blue cheese

Steps

In a hot skillet, sauté tuna in 1 Tbsp. olive oil for 1 minute on each side; remove from skillet and set aside. Sauté garlic in 1 Tbsp. olive oil until garlic is light brown. Add spinach; cook until spinach is wilted. Add salt and pepper to taste. Serve tuna over wilted spinach and top with blue cheese.

YIELD: 4 SERVINGS

Nutrition Facts: Calories 280 ❚ Protein 37 g ❚ Carbohydrates 10 g ❚ Fat 10 g

Pork Chops

Oriental-Style Pork Chops

Ingredients

4 center-cut pork chops (thin cut, 6 oz. each)

2 Tbsp. sesame oil

1 medium onion cut into ½-inch pieces

3 carrots, peeled and thinly sliced

10 shiitake mushrooms (soak in cold water 20 minutes if dried and cut into ¼-inch pieces)

2 cups broccoli florets

4 Tbsp. low-sodium soy sauce

5 baby corns, canned pepper to taste

Steps

Sauté pork chops in sesame oil for 2 minutes on each side; remove from pan and set aside. Sauté onions, carrots, and mushrooms until tender. Add broccoli and soy sauce and cook 3 minutes. Add baby corn and cook 1 minute. Return pork chops to pan. Add pepper to taste.

YIELD: 4 SERVINGS

Nutrition Facts: Calories 300 ❚ Protein 38 g ❚ Carbohydrates 43 g ❚ Fat 13 g

Zesty Black Beans Over Brown Rice

Ingredients

30 oz. canned black beans, rinsed and drained

4 Tbsp. sliced canned jalapeños

2 medium tomatoes, chopped

2 cloves garlic, minced

1 small green pepper, chopped

8 green onions, chopped

4 Tbsp. fresh chopped cilantro

1 Tbsp. fresh lime juice

¼ tsp lime zest

2 Tbsp. canola oil

½ tsp. salt, preferably sea salt

¼ tsp. ground cumin

3 cups steamed brown rice

Steps

Toss all ingredients thoroughly. Serve over brown rice. (Note: this recipe can also be served as a chilled black bean salad, without the rice.)

YIELD: 6 SERVINGS

Nutrition Facts: Calories 220 ❚ Protein 7.5 g ❚ Carbohydrates 43 g ❚ Fat 4.5 g

Eggplant Lasagna

Ingredients

cooking spray

2 medium eggplants, peeled and

sliced G inch thick

2 cups low-fat cottage cheese

2 cups fat-free ricotta cheese

1 medium onion, chopped

1 lb. very lean cooked ground beef—

at least 93% lean (or ground

turkey breast or vegetarian

ground meat)

2 cups shredded part-skim

mozzarella cheese

salt and pepper to taste

28-oz. jar pasta sauce

½ cup grated Parmesan cheese

Steps

Spray a baking dish with cooking spray. Place a layer of eggplant on bottom of dish. Then layer half of cottage cheese and ricotta cheese mixed together, then half of onions, half of ground meat, half of mozzarella, and a dash of salt and pepper. Repeat the layering, and finish with a third layer of eggplant slices. Top with jar of pasta sauce and sprinkle with Parmesan. Bake at 350 degrees for 90 minutes.

YIELD: 12 SERVINGS

Nutrition Facts: Calories 210 ❚ Protein 25 g ❚ Carbohydrates 9 g ❚ Fat 8 g