Jillian Michaels Fat Burning Dinners

Pasta, pizza, steak—all your faves for only 400 calories. Taster's choice!

Mediterranean Baked Salmon
Rub 3 oz wild salmon with 1 tsp olive oil. In a baking dish coated with 1 tsp olive oil, place salmon; 1 red bell pepper, sliced; 1/2 fennel bulb, sliced; 10 small black pitted olives. Sprinkle with 2 tsp chopped fresh oregano and fresh black pepper. Bake at 375° for 10 minutes; turn; bake until cooked through, 15 to 20 minutes more. Drizzle with lemon juice. Serve with 1/2 cup cooked quinoa.
406 calories, 20 g fat (3 g saturated), 32 g carbs, 8 g fiber, 25 g protein

Italian Halibut Stew
Sauté 1/2 cup diced red onion in 2 tsp olive oil with 1 clove chopped garlic until soft, 5 minutes. Add 1 tsp chopped fresh parsley, 1 tsp chopped fresh oregano; cook 1 minute more. Add 1 cup chopped tomato, 1 cup low-sodium chicken broth; heat until simmering. Add 2 cups spinach, 5 oz skinless halibut; simmer until fish is cooked, less than 10 minutes. Serve with 1 small whole-wheat dinner roll.
400 calories, 14 g fat (2 g saturated), 34 g carbs, 7 g fiber, 38 g protein

Steak and Squash
Cut 1 spaghetti squash in half; discard seeds and pulp. Place on a baking sheet rind side up; bake at 375° for 45 minutes. Run a fork down the squash from top to bottom to separate strands. Sauté 1/2 cup chopped red onion in 1 tsp olive oil with 1 chopped garlic clove until soft, 5 minutes. Add 2 cups chopped tomato; cook until a sauce thickens. Pour sauce over 3 cups spaghetti squash; top with 2 tbsp chopped fresh basil. Serve with 3 oz flank steak, broiled 7 minutes (turn once).
389 calories, 12 g fat (3 g saturated), 52 g carbs, 12 g fiber, 26 g protein

Miso Soup
Sauté 1/2 cup sliced carrots and 1 cup sliced mushrooms in a pan coated with cooking spray until tender, 6 minutes. Boil 4 cups water; reduce to a simmer; add 1 tbsp organic shiro miso paste and 1 sheet nori, torn into small pieces (Eden Foods makes both); cook 2 minutes more. Remove from heat; add veggies. Sauté 4 oz boneless, skinless chicken breast strips in a pan coated with cooking spray for 10 minutes. Combine chicken and broth in a bowl. Serve with 1/2 cup avocado cubes topped with 2 tsp sesame seeds, lemon juice.
357 calories, 17 g fat (2 g saturated), 23 g carbs, 10 g fiber, 34 g protein

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Lamb and Mint Salad
Sprinkle 1 tsp chopped fresh oregano on 4 oz boneless lamb; sauté or grill until cooked through, 8 minutes. Serve on a salad: 3 cups mixed greens, 10 black pitted olives, 1/4 cup chickpeas, 2 tsp chopped fresh mint; top with 2 tsp olive oil, 2 tsp lemon juice.
367 calories, 19 g fat (4 g saturated), 20 g carbs, 7 g fiber, 30 g protein

Lentil Stew
Sauté 2 cups cubed eggplant and 1 cup sliced mushrooms in 2 tsp olive oil until tender, 10 minutes. Add 2 cups spinach and 1 cup cooked lentils; cook until spinach wilts, 4 minutes. Top with 2 tsp chopped fresh cilantro and lime juice.
368 calories, 11 g fat (1 g saturated), 52 g carbs, 23 g fiber, 23 g protein

Market Mix
Boston Market 5 oz roasted turkey breast, 1 fresh vegetable stuffing, 1 fresh steamed vegetables side
430 calories, 13 g fat (2 g saturated), 33 g carbs, 5 g fiber, 43 g protein

Curry-Yogurt Salmon
Mix 2 oz nonfat plain Greek yogurt with 1/4 tsp curry powder and black pepper. Coat 5 oz boneless, skinless salmon with yogurt mixture; broil on a baking sheet coated with cooking spray until fish is cooked through, 12 minutes. Drizzle with lime juice. Serve with 2 cups steamed broccoli, 1/2 cup cooked brown rice.
415 calories, 11 g fat (3 g saturated), 37 g carbs, 5 g fiber, 43 g protein

Chicken with 'Shrooms and Peppers
Sauté 1 cup chopped mushrooms, 1 cup chopped red bell pepper and 1/2 cup chopped red onion in 1 tbsp olive oil until tender, 5 minutes. Add 1 cup chopped tomatoes and 2 tsp chopped fresh oregano; cook until tomatoes break down into a sauce, 8 minutes. Sauté 4 oz boneless, skinless chicken-breast strips in a pan coated with cooking spray 10 minutes. Top chicken with veggie sauce, 2 tsp chopped fresh basil, 1 tbsp grated Parmesan.
379 calories, 17 g fat (3 g saturated), 26 g carbs, 6 g fiber, 34 g protein

Quinoa and Pepper Sauté
Sauté 1 cup chopped red bell peppers, 1/2 cup chopped red onion and 1/4 tsp smoked paprika in 1 tsp olive oil until vegetables are soft, 5 minutes. Add 2 cups spinach; sauté until spinach wilts. Serve vegetable mixture over 1 cup cooked quinoa. Sprinkle with 1 tbsp grated Parmesan, 2 tsp chopped fresh parsley.
375 calories, 10 g fat (2 g saturated), 58 g carbs, 11 g fiber, 14 g protein

Indian Shrimp and Squash
Place 2 cups cubed butternut squash on a baking tray; drizzle with 2 tsp olive oil. Sprinkle with 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional); bake at 425° for 15 minutes. Add 4 oz frozen, raw shrimp to baking tray; drizzle with 1 tsp olive oil; sprinkle with 1/4 tsp ground cumin; bake until shrimp are cooked through and squash is tender, 10 minutes. Serve with 1 cup green beans sautéed in 1 tsp olive oil. Drizzle meal with lemon juice.
400 calories, 16 g fat (2 g saturated), 42 g carbs, 9 g fiber, 28 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Salmon Salad
Toss 3 cups mixed greens with 1 carrot, chopped; 1 tomato, chopped; 1 cup cucumber slices; 2 tsp olive oil; 2 tsp lemon juice. Top with 2 oz smoked salmon. Serve with 1 slice whole-wheat toast spread with 2 tsp almond butter, 1 tsp raw honey.
377 calories, 20 g fat (3 g saturated), 34 g carbs, 8 g fiber, 20 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Sausage, Kale and Lentils
Sauté 1 lean turkey sausage, sliced, in 1 tsp olive oil until cooked through, about 5 minutes. Add 2 cups chopped kale and crushed red pepper to taste; cook until kale is wilted, about 2 minutes. Combine with 3/4 cup cooked lentils and 2 tsp chopped fresh basil.
392 calories, 12 g fat (3 g saturated), 42 g carbs, 14 g fiber, 34 g protein

Eggplant and Chicken Parmesan
Toss 3 cups cubed eggplant and 20 cherry tomatoes with 1 tbsp olive oil; place in a pan coated with cooking spray. Bake at 350˚ until eggplant is tender, about 35 minutes. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Combine eggplant and chicken on a plate; top with 2 tsp chopped fresh basil and 1 tbsp grated Parmesan.
374 calories, 18 g fat (3 g saturated), 26 g carbs, 12 g fiber, 33 g protein

Honey Cilantro Shrimp Soft Tacos

These tacos are incredible; sweet, slightly spicy and flavorful!

Minutes to Prepare: 10

Minutes to Cook: 15

Number of Servings: 4

Ingredients

1 tsp. vegetable oil
1 large onion, sliced into strips
2 bell peppers, sliced into strips
3-4 cloves garlic, chopped
1 jalapeno (remove seeds if you don't like it hot.)
1 1/2 lb. precooked cocktail shrimp, tails removed
4 tbsp. honey
3 tbsp. fresh cilantro, chopped
2 tsp. coriander
2 tsp. cumin
salt and pepper to taste
8 tortillas, soft taco size

Directions

Warm oil in skillet over medium heat. Add onion, garlic, bell peppers, and jalapeno. Cook until onions are transparent, about 5-10 minutes. Add shrimp and cook only until warmed through. (The longer they cook, the more they lose water and shrink.)

If you see a lot of water at the bottom of the pan after cooking the shrimp, drain mixture in a colander, return to skillet and stove. Lower the temperature of the stovetop to low. Add cumin and coriander, salt and pepper to taste.

In a small bowl, combine honey and chopped cilantro. Place shrimp mixture in tortilla and top with a spoonful of the honey mixture. You can top with salsa or sour cream if you wish. Enjoy!

*Note: these tacos can be pretty messy, so you may prefer to eat them with a fork and knife

Number of Servings: 4

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 468.1

• Total Fat: 7.3 g
• Cholesterol: 331.5 mg
• Sodium: 655.9 mg
• Total Carbs: 58.5 g
• Dietary Fiber: 3.6 g
• Protein: 42.0 g

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=261469

Stuffed Zucchini

Ingredients:

3 zucchini, split lengthwise and hollowed out, reserving 1/8 cup
1 pound lean, natural ground beef [or turkey]
1 small onion, diced
1 Tablespoon olive oil
1/2 cup shredded mozzarella cheese
1/4 cup rice flour
1 egg
1/8 teaspoon each cumin, cayenne, garlic powder & salt


How to make it:

Heat olive oil in a saute pan, add chopped onion and add reserved zucchini, cook until soft.
Add meat to onion mixture and cook until about 90% done, remove from heat.
Stir in egg, flour, cheese and spices.
Spoon evenly into split zucchini.
Bake in ungreased, shallow pan at 350 degrees for 30 minutes.
Serve with rice if you like!

Dr. Oz Cauliflower Pizza Crust Recipe

Ingredients:

1 cup cauliflower, grated

1/2 cup shredded light mozzarella cheese

1 egg

1 tsp oregano

2 tsp basil

2 tsp parsley

1/2 tsp fennel

1 green pepper

1 onion

1 tomato

Garlic powder, to taste

Directions:

1. Dice the onion, pepper and tomato and place it on the side.

2. Steam your cauliflower and grate it up after it has cooled off.

3. Combine the grated cauliflower, mozzarella and egg in a bowl.

4. Spray a circular pizza tray (or read about this fabulous product called the Emile Henry Pizza Stone!) with cooking spray and then spread the dough out on it.

5. Sprinkle the oregano, fennel, basil, garlic powder and parsley on top of the dough.

6. Bake for 12-15 minutes at 450 degrees.

7. Remove the crust from the oven and sprinkle it with the diced onion, pepper and tomato, as well as extra mozzarella cheese.

8. Broil the pizza until the cheese is melted and you have a crispy crust!

Dr Oz Raspberry Mango Tilapia Recipe

Raspberry Mango Tilapia

by jdsqz1 on April 21, 2010

in Dr Oz Anti Cancer Recipes

This Dr Oz Raspberry Mango Tilapia is just one of the Dr Oz Anti Cancer Recipes. These delicious recipes are packed full of the best secret-weapon ingredients to prevent cancer.

Dr Oz Raspberry Mango Tilapia

This low-fat dish has the tropical flavors of mangos and carries the sweet antioxidant punch of delicious raspberries. This recipe’s vitamin C, found in raspberries, and beta carotene, found in mango, may help prevent pancreas and lung cancer.

Ingredients
Makes 4 servings
4 medium tilapia fillets (about 1-1/2 lbs total)
1 cup fresh raspberries
1 mango, peeled and diced
1 jalapeño pepper, seeded and chopped
1 tbsp fresh cilantro, chopped

Directions
Heat oven to 450° F. Place tilapia fillets on a nonstick baking sheet or baking sheet lined with foil and lightly sprayed with nonstick cooking spray. Bake 10 minutes or until fish flakes easily with fork. Meanwhile, combine remaining ingredients in a medium nonmetallic bowl. Divide fish among 4 dinner plates and top with raspberry mango salsa.

Delicious Dinner

Tuna Steak and Perch on Zucchini and Squash and tomatoes!!

Delicious and mouthwatering!

We used a Boboli Whole Wheat Crust.
Red Pepper
Green Pepper
Onions
Mushrooms
A couple pieces of Turkey Pepperoni
Part Skim Mozzarella Cheese
Classico Sweet Basil Sauce

Oh my gosh! I haven't had pizza in over 4 months. Probably about 5 months, because all of the pizza places around here do not have a whole wheat pizza crust pizza. It's nice to make it yourself....you know exactly what's on it! This was soooo delicious!

YUM! Our dinner 8-15-09 Saturday

5 Bean and Turkey Veggie Chili

Ground Turkey
Low Sodium V-8 Juice
2 summer squash
1 Large Green Pepper
Onion
3 cloves garlic
Corn
Black Beans
Garbonzo Beans (Chickpeas)
Pinto Beans
Kidney Beans
Green and White Lima Beans
2 cans of Tomatoes
A little bit of a Jalapeno Pepper
Seasonings (Chili powder, freshly ground pepper, basil, oregano, italian seasoning, thyme, parsley, cumin, red pepper flakes

Sweet and Sour Cucumber Salad

Cucumber
Tomato
Onion
2 Tablespoons vinegar ( I used Apple Cider Vinegar)
2 tablespoons artificial or natural sweetener
1/2 teaspoon salt ( I used sea salt)
1/4 teaspoon freshly ground pepper
1-2 tablespoons olive oil

Peel cucumber and slice it in half lengthwise. Scrape out the seeds. Discard the seeds and slice cucumbers about 1/4 inch thick. Slice tomato and onion. Serve at room temperature or cold. This salad keeps well in the refrigerator for several days.

Serve as part of a salad plate or vegetable plate or as a side salad to rice or pasta dishes.
Or add a dash of yogurt or sour cream!

In medium bowl, combine vinegar, sugar substitute, oil, salt and pepper. Stir to dissolve sugar, then add veggies.

Dinner: Spicy Chicken Tortilla Wrap

Here is how I cooked the chicken breast for chicken soft tacos!

I put enough water to almost cover the chicken breasts (boneless....no skin).

Here is the spice mixture:
Paprika
Cumin
Crushed Red Pepper
Garlic
Sea Salt
Oregano
Freshly ground pepper
Cayenne Pepper

I mixed these spices together...to fit our taste and poured it into the boiling water with the Chicken breasts. After a while...I shredded the chicken and then put it back into the boiling water with spices. I let it cook down....until almost all of the water had evaporated.

I mixed together....some fresh corn that I had boiled and black beans.

Here are the whole wheat tortilla wraps we used:


I mixed up a little nonfat plain yogurt with salsa to put on it.
I put a bunch of romaine lettuce on mine and I only put the amount of shredded chicken, that could fit into the palm of my hand!

290 Calories
15g Carbs
8g Fat
36g Protein

Parmesan Basil Perch Dinner with Tzatziki Sauce and Sweet Potato

1 pounds Fish filets
2 tablespoons Bread crumbs
1 tablespoon Parmesan cheese; grated
1 tablespoon Basil
½ teaspoon Paprika
⅛ teaspoon Black pepper
1 tablespoon Egg white
2 tablespoons Parsley


Preheat oven at 500. Prepare a loaf pan lined with foil with cooking spray. Move rack to position slightly above middle of oven. Mix remaining ingredients except egg white and parsley. Brush one side of fillet with egg white; dip into bread crumb mixture. Place fillets, coated sides up, in pan. Bake uncovered for 10 minutes or until filets flake easily with fork.

Tzatziki (yogurt dip)

Tzatziki is a Greek and Turkish appetizer, also used as a sauce or dip. This recipe is perfect with Mediterranean dishes or anything else on a hot summer's day.

Ingredients

1 medium Cucumber, finely sliced
½ cup finely chopped fresh dill weed
1 clove garlic, diced
2 Tbsp onion, diced
½-¾ tsp salt
¼ tsp freshly ground white pepper
6oz. plain, nonfat yogurt



Directions
Combine ingredients, serve, and enjoy.
Keeps for several days, although some separation may occur--just mix again!

Number of Servings: 6

Stuffed Peppers

This was delicious. We used Uncle Ben's Whole Grain Brown Rice
and Ground Turkey!

When i cooked the Ground Turkey....i threw in 2 cloves of garlic and onions.

After the rice was cooked...I put in the ground turkey and added 1 and a half cans of tomato juice.

I put in parsley, italian seasoning, oregano and cayenne pepper.

Cooked it at 350 for 30 mins.

OH MY GOSH...My dinner!

This was a delicious dinner. We don't do pork chops very often....but we did tonight.

The sweet potato....I put cinnamon and PureVia...Natural Sweetener on it...after it was finished baking.

The carrots, celery and onions....so yummy!
I put parsley and thyme herbs
2 cloves of garlic chopped
sea salt to taste
freshly ground pepper

What a great dinner!!!!! I am happily content! LOL I have room for a smoothie too! Calories left also! YAY!

What we just had for dinner!

This was the most amazing dinner! We had Tilapia again. Only a different recipe.
Here is the link for the Tilapia:
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=347842

Then, I made Baked Parmesan Tomatoes:
Here is the recipe for the tomatoes:
http://www.eatingwell.com/recipes/parmesan_tomato.html?utm_source=ichef

My yummiest dinner yesterday

We had Garlic Tilapia! My husband sprayed a little "I can't believe it's not butter" on the fish. Then mixed lemon and garlic and sprinkled that on top of the fish. Last...he put a little cayenne pepper on top. The fish was broiled.

Here is the recipe for the zucchini: (After it was done.....we sprinkled parmesan cheese on top of the zucchini and put it in the oven to let the cheese melt)

Ingredients

1/2 T. of Extra Virgin Olive Oil
1 whole zucchini, cut into slices or moons
1/2 onions, roughly chopped
1-2 T. of Mrs. Dash, original blend

Directions

Before cooking, wash and cut zucchini into slices (circles) or moons (1/2 circles). Also roughly chop 1/2 an onion.
Heat oil in a skillet until just sizzling. Add zucchini & onions. Put Mrs. Dash on top.
Sautee for 7-10 minutes or until zucchini is just slightly firm.

Makes enough for 2, but won't kill you if you eat it all yourself. You can also do the sauteeing in non-stick spray, but it won't taste as good & you'll be missing out on healthy fat (though you will save yourself about 35 cals. per serving.)

Number of Servings: 2
Here's the link if you want the nutritional information:
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=403657

Last...I cut up a little romaine lettuce and put green pepper, radishes and tomatoes on top.
I mixed up some lemon juice, garlic powder and a splash of olive oil for the dressing.

I put a little chopped tomato on top of the fish!

I think we are having it again today.

Yummy Chicken Provolone Skillet

This is so incredibly delicious...I can't even begin to tell you!
We are having this for dinner.

1-1/4 lb skinless, boneless chicken breasts
2 Tablespoon Olive Oil
2 Med. Zucchini Sliced
1 cup chopped Onion
1 can (14-1/2 oz) Del Monte Stewed Tomatoes
1/2 teaspoon dried Italian Seasoning, crushed
1 cup (4 oz) shredded Provolone Cheese (low fat or non fat)

1. Season chicken with salt and pepper.
Cook Chicken in hot oil in large skillet over medium heat for 12 minutes, turning once.
Remove chicken, keep warm.

2. Cook and stir zucchini and onion in same skillet over med-high heat, 5 mins.
Add undrained tomatoes and italian seasoning.
Bring to a boil; reduce heat and simmer, uncovered for 5 mins or until thickened.

3. Return Chicken to skillet. Heat through. Sprinkle with cheese.
Garnish with fresh basil, if desired!

***My Dinner Tonight***

Okay...so I couldn't decide whether i wanted a carbo dinner or protein. I figured a protein dinner would be a better choice. Sooooo....I sauteed some onions and mushrooms. Then I scrambled a couple eggs....put spinach and mozzarella cheese and salt and pepper. There is a little parmesan cheese on top. In the bowl on the right are tomatoes with italian seasoning and cucumbers! It tastes sooo much like a mushroom pizza! I haven't had pizza in ages!!!