Seared Scallops with lemon Juice & Sage
2 tsp canola oil
3 oz (85g) sea scallops
2 tsp lemon juice
1/2 tsp ground sage
1 1/2 cups cubed roasted acorn squash
2 cups kale sautéed in 2 tsp olive oil
Step 1: Heat canola oil in a large nonstick skillet over high heat.
Step 2: Add scallops and cook without stirring until well browned, around two minutes. Flip scallops and cook until the sides are firm and centers opaque, 30 to 90 seconds.
Step 3: Drizzle with lemon juice, and sprinkle sage on top. Step 4: Serve with squash and kale.
Calories = 496
Scallops are high in protein and can help you lose weight. In a University of Washington School of Medicine study, people who increased their protein intake from 15 percent to 30 percent of their daily calories lost eight pounds of fat in 12 weeks.
Chicken Parmigiana with Penne
4 oz (100g) grilled chicken, diced
1/2 cup tomato sauce
1 cup spinach
1/2 cup whole-wheat penne
1 1/2 Tbsp grated Parmesan
Step 1: Sauté spinach in one teaspoon olive oil, and toss with chicken, penne, and tomato sauce.
Step 2: Top with Parmesan.
Calories = 437
Hot Tip: Spinach is rich in flavonoids and antioxidants. Spinach can help boost eye health and has strong anti ageing properties.
Salmon with lemon & dill
5 oz (140g) wild Atlantic salmon
1 Tbsp lemon juice
1 tsp dill
2/3 cup parsnips
1 1/2 cup chopped broccoli, steamed
Step 1: Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 225°F/110°C.
Calories = 261
Hot Tip: Broccoli is high in folate which has been shown to decrease the chance of breast cancer in women.
Pork with vegetables
1 pork tenderloin (4 oz)
1 cup steamed green beans
2 Tbsp sliced almonds
1 baked sweet potato
Step 1: Season pork with salt and pepper, sear in an ovenproof skillet coated with cooking spray, and transfer to a 450°F (230°C) oven for 15 minutes.
Step 2: Slice and serve with green beans topped with almonds, and a sweet potato.
Calories = 370
Sweet potatoes have more vitamin A, C and fibre than white potatoes and also have a lower glycaemic index so are less likely to spike your blood sugar levels!
1 boneless, skinless chicken breast (3 oz/85g)
2 Tbsp olive oil, divided
1/4 cup sliced red onion
1 cup diced yellow squash
1/2 cup dry farro
1 Tbsp chopped parsley
1 Tbsp grated Parmesan cheese
Step 1: Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice.
Step 2: Sauté onion and squash with remaining oil. Stir in farro until coated in oil.
Step 3: Add 2/3 cup water, bring to a boil, stir, reduce heat, and cover.
Step 4: Cook 20 minutes or until soft. Stir in chicken, parsley, and cheese, and serve.
Calories = 490
Hot Tip: Farro is packed full of magnesium, B vitamins, niacin, zinc, protein, and fiber.
Source: Anna Borges from Women’s Health, USA.