Fit Friends
Dinner Menu
A Step 3 dinner plan from Joy's LIFE Challengers
Appetizer: Mushroom Tofu Soup
Ingredients
1/4 cup sliced Portobello mushrooms
1/4 cup sliced button mushrooms
1/2 carrot, sliced
1 scallion, sliced (white and green parts divided)
1 clove garlic, minced
1/4 teaspoon oregano
1 cup low-sodium chicken broth (Pacific Natural Organic)
Pinch black pepper
1/4 cup fresh shitake mushrooms
2 ounces tofu, cubed (about six 1/2-inch cubes)
Preparation
Thoroughly coat a stock pot with nonstick cooking spray and preheat over medium heat. Add Portobello and button mushrooms, carrot, green parts of scallion, garlic, and oregano. Sweat for 10 minutes, then add chicken broth and black pepper. Simmer over medium heat for 10 minutes. Add shitake mushroom, tofu, and white scallion. Bring the soup to boil for 1 minute, then serve.
Makes 1 serving
Nutrition information per serving:
Calories: 98
Protein: 10 g
Carbohydrate: 11 g
Total Fat: 3 g
Saturated Fat: 0.5 g
Sodium: 95 mg
Dietary Fiber: 3.5 g
Sugar: 4 g
Side Dish: Sautéed Spinach and Mushrooms
Ingredients
4 cups fresh baby spinach
1 clove garlic, minced
1 Portobello mushroom cap, sliced
Preparation
Coat a skillet with nonstick cooking spray and place over medium heat. Add mushrooms and garlic and sauté for 2-3 minutes. Remove from pan. Add spinach to pan (use additional cooking spray if necessary). Sauté spinach for 2-3 minutes, or until wilted. Transfer spinach to plate and top with sautéed mushrooms and garlic.
Makes 1 serving
Nutrition information per serving:
Calories: 54
Protein: 6 g
Carbohydrate: 10 g
Total Fat: 0.5 g
Saturated Fat: 0 g
Sodium: 100 mg
Dietary Fiber: 4 g
Sugar: 2 g
Entrée: Poached Salmon with Cucumber “Slawce”
Ingredients
1 (5-ounce) fillet wild salmon
1 teaspoon minced chives
1 teaspoon minced scallion
1 teaspoon dried thyme
1 teaspoon parsley
1 cucumber, peeled and julienned
2 tablespoons nonfat Greek yogurt (Chobani)
1 teaspoon chopped fresh dill
1 green bell pepper
1 red bell pepper
Black pepper to taste
Preparation
In a medium skillet, combine ½ cup water, chives, scallion, thyme, and parsley. Bring to a low boil. Poach salmon in boiling water for 3 minutes. Cool to room temperature.
Grill green and red pepper on outdoor grill or indoor grill pan over medium-high heat until soft and charred on all sides. Remove the skin from the peppers and dice. Season with pinch of black pepper.
In medium bowl, mix together julienned cucumber, yogurt, dill, and pinch of black pepper. Mound cucumber “slawce” in the middle of a dinner plate for serving. Place cooled salmon fillet on top of the salad, then top with ¼ cup of the diced pepper mixture (since the diced peppers qualify as an Unlimited Food on Joy’s LIFE Diet, Fit Friends recommend saving the extras to munch on when you get hungry between meals).
This entrée should be served cold, but salmon can be served hot over cucumber “slawce” if preferred.
Makes 1 serving
Nutrition information per serving:
Calories: 272
Protein: 33 g
Carbohydrate: 12 g
Total Fat: 10 g
Saturated Fat: 1.5 g
Sodium: 80 mg
Dietary Fiber: 4 g
Sugar: 7 g
NUTRITION INFORMATION FOR TOTAL MEAL:
Calories: 424
Protein: 49 g
Carbohydrate: 32 g
Total Fat: 13 g
Saturated Fat: 2 g
Sodium: 275 mg
Dietary Fiber: 11 g
Sugar: 13 g