5 Super Easy Dinners That Won’t Bore You To Tears!

Share this program

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

Method:

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

Method:

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

Method:
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

Method:

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!

 

Summer Farrotto

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

Method:

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.

Tips & Tricks Blog

THE IMPORTANCE OF WATER

  The body is made up of 50-75% water. Water is required for most body functions such as regulating body temperature, removal of waste products from cells, keeping the bloodstream...

Published on : Oct 19, 2021

Get Enough Sleep

Sleep is important in helping you lose weight and maintaining good health. In 2011, a study in “American Journal of Clinical Nutrition” found that when participants slept for less than...

Published on : Oct 19, 2021

5 Tips To Wake Up Early!

“Early to bed and early to rise makes a man healthy, wealthy and wise.” ~ Ben Franklin Getting to bed earlier will allow you to get the sleep you need...

Published on : Oct 19, 2021

Multivitamins: Do you really need one?

  Julie Masci, Dietitian  A multivitamin is one of the most common dietary supplements used by many people. It is believed that a daily vitamin can make up for any...

Published on : Oct 19, 2021

Why You Should Include French Cheese, Wine & Chocolate in your Diet!

Most of the time when you’re reaching for a square of chocolate or glass of wine you start to feel guilty before you’ve even finished enjoying it. But new research...

Published on : Oct 19, 2021

Top Hydrating Foods

 Your body is made up of 50-75% water. Water is required for most body functions from regulating body temperature to carrying oxygen to the cells. As you prepare for Summer,...

Published on : Oct 19, 2021

Top 5 Diet Myths Debunked

  1. Cut out Carbs Carbohydrates are the body’s main source of energy and the macronutrient that we need in the largest amounts. Your central nervous system, kidneys, brain and muscles...

Published on : Oct 19, 2021

Protein Shakes: Should You Drink Them

 These days it seems like there are hundreds of protein shakes and nutritional drinks available on the market, made from a variety of different types of protein in a variety...

Published on : Oct 19, 2021

Eating out without the guilt

 By TAPfit Dietician, Julie Masci. Eating out is becoming a bigger and bigger part of our everyday lives. Many people eat out at least once a day and some eat...

Published on : Oct 19, 2021

7 Reasons To Drink Mulled Wine This Christmas!

Avoid the fat and sugar contained in many Christmas favourites and opt for delicious, fat-free and heart-healthy mulled wine! Here are 7 reasons why mulled wine is the perfect holiday...

Published on : Oct 19, 2021

RECIPE: Mediterranean-style Fish Dinner

  A sneak peak from our 14 day TAPfit Trimmer program! Try this delicious Mediterranean Style Baked Fish from our TAPfit Dietitian, Julie! Low in calories, high in protein &...

Published on : Oct 19, 2021

5 Super Easy Dinners That Won’t Bore You To Tears!

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...

Published on : Oct 19, 2021

How to Reduce Cravings

Nutrition HOW TO REDUCE CRAVINGS It is estimated that 97% of women and 68% of men battle with food cravings, especially for foods high in sugar, fat, or carbohydrates. Meaning...

Published on : Oct 19, 2021

How to Set Goals and Stay Motivated

Lifestyle HOW TO SET GOALS & STAY MOTIVATED If you have a large number of lifestyle changes you need to make or a large amount of weight you need to...

Published on : Oct 19, 2021

Hidden Sugar

Nutrition HIDDEN SUGAR Do you ever have an unstoppable craving for cookies, candy, or anything sweet? Do you eat sweet things that are in front of you even when you...

Published on : Oct 19, 2021

Brain Bootcamp

With increases in modern technology, we are expected to live longer than ever before. However, the longer we live, the more likely we are to develop age related illnesses such...

Published on : Oct 18, 2021

Alcohol & Weight Loss

TAPfit Dietician Julie Masci explains that even though wine may contain some beneficial properties, drinking too much can increase your blood pressure, cause liver damage, and may be linked to...

Published on : Oct 17, 2021

Your Cart