Weight Watching Main Dish Recipes

Balance

It is beneficial to remember the importance of balanced eating when losing weight. With the right mix of protein, carbohydrates, fiber and healthy fat, your meals can satisfy your hunger without the need for second servings or additional calories after the meal.

Protein can be in the form of lean meats such as skinless poultry, red meat, pork, fish or tofu. Carbohydrates include pasta, bread, rice, beans and potatoes. Fiber is usually derived from the vegetables or whole grains in the recipe or the side dish of your meal. Look for recipes using olive oil, canola oil, nuts, avocado and fish such as salmon and tuna to add unsaturated fats to your meal.

Recipes

Here are two easy, healthy and delicious recipes to get you started:

Poached Salmon with Dill

Ingredients

2 c. low-sodium chicken broth

½ c. dry white wine

½ cucumber, peeled, seeded and thinly sliced

1 tsp. grated lemon zest

1 c. cooked wild or long-grain rice

½ medium avocado, peeled and diced

2 tbs. fresh chopped dill

¼ tsp. fresh ground pepper

4 – ¼ pound pieces of salmon fillet, skinned

Directions

Bring broth and wine to a boil in a medium skillet. Add cucumber and lemon; reduce heat and simmer until cucumber is tender, about 2 minutes.

Add rice, avocado, dill and pepper. Stir well and then add salmon pieces. Cover and poach for about 5 minutes or until salmon is opaque in center.

Serving and Nutrition Information

Makes 4 servings. 246 Calories, 11 g Total Fat, 2 g Saturated Fat, 3 g Fiber, 12 g Carbohydrate, 20 g Protein, 63 mg Sodium, 46 mg Cholesterol.

Turkey Rolls Cordon Bleu

Ingredients

4 - ¼ pound turkey cutlets, thin

4 – 1 ounce slices reduced-sodium ham

2 – 1 ounce slices reduced-fat Swiss cheese, halved

3 tbs. plain dry bread crumbs

1 tbs. reduced-calorie mayonnaise

¼ c. dry white wine

¼ c. reduced-sodium chicken broth

1 tsp. butter

Directions

Layer a piece of ham and a piece of cheese on each turkey cutlet. Roll up and secure with toothpick.

Spread bread crumbs on a plate. Brush each roll-up with mayonnaise to coat then roll in bread crumbs, pressing to coat.

Spray skillet with cooking spray. On medium heat, sauté turkey rolls until browned, about 5 minutes. Add wine, broth and butter; bring to boil. Reduce heat and cover. Simmer until turkey is cooked through and sauce is thickened, about 5 minutes.

Tip: A ¼ cup of mustard can be used in place of the mayonnaise without adding calories or points to the recipe. Thinly sliced chicken cutlets can be used instead of turkey cutlets without changing nutrient values.

Serving and Nutrition Information

1 serving equals 1 turkey roll.

234 Calories, 6 g Total Fat, 3 g Saturated Fat, 0 g Fiber, 5 g Carbohydates, 37 g Protein, 434 mg Sodium, 95 mg Cholesterol.