This action might not be possible to undo. Are you sure you want to continue?
On preheated grill pan coated with cooking spray, grill 2 porto bello mushroom caps, brushed with 1 tsp. olive oil and seasoned with salt and pepper, until soft to the touch, approx. 6 minutes per side. Top with 1/2 cup tomato sauce and 1/3 cup shredded low-fat mozzarella cheese and bake until bubbly. Place on a bed of cooked whole wheat couscous (1/2 cup) mixed with 1/2 cup steamed spinach and 1 tsp. pine nuts. Sprinkle with red pepper flakes if desired. For dessert: 1/2 cup of fresh berries topped with 2 Tbsp. of reduced-calorie whipped topping, such as Cool Whip'" Lite.
392 calories, 23 grams protein, grams fat, 8 grams fiber
46 grams carb, 75
· 12 · SALMON WITH STRING
.• • • .
BEANS AND COUSCOUS
Broil or poach a 6 oz. salmon filet and season with lemon juice. Serve with 1 cup string beans sauteed in 1 tsp. olive oil and minced garlic, and 1/2 cup cooked whole wheat couscous tossed with lemon juice and sliced scallions. For dessert: 1/2 cup sliced peach (fresh or frozen) topped with 1/4 cup low-fat yogurt.
473 calories, 34 grams protein, 77 grams fat, 7 grams fiber 44 grams carb,