Motivated Moms
Dinner Menu
A Step 3 dinner plan from Joy's LIFE Challengers
Appetizer: Motivated Tuna Tartar
Ingredients
1/2 pound very fresh sashimi-grade ahi tuna
1 tablespoon olive oil
1 tablespoon freshly grated lime zest
Juice of 1/2 lime
1 teaspoon wasabi powder (Sushi Chef)
1 teaspoon less-sodium soy sauce (Kikkoman)
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 minced scallion, white and green parts
2 teaspoons minced fresh jalapeño pepper, seeds removed
1/2 ripe Haas avocado
1 teaspoon toasted sesame seeds, optional
1 large English cucumber, cut into 1/4-inch slices
Preparation
Cut the tuna into 1/4-inch dice and place in a large bowl. In a separate bowl, combine the olive oil, lime zest, lime juice, wasabi, soy sauce, salt, and pepper. Pour dressing over the tuna, add the scallions and jalapeno, and mix well. Cut the avocado in half, remove the pit, and peel. Cut half of the avocado into 1/4-inch dice (reserve the other half for use at another meal). Carefully mix the avocado into the tuna mixture. Add the toasted sesame seeds, if using, and season to taste. Allow the mixture to sit in the refrigerator for at least 1 hour for the flavors to blend. Serve on cucumber slices.
Makes 12 servings (about 3 cucumber slices topped with 1 tablespoon tuna tartar each)
Nutrition information per serving:
Calories: 48
Protein: 5 g
Carbohydrate: 2 g
Total Fat: 2 g
Saturated Fat: <0.5 g
Sodium: 185 mg
Dietary Fiber: 0.5 g
Sugar: 0.5 g
Main Course: Mom’s Grilled Chicken With Fresh Mango Salsa
Ingredients
4 (5-ounce) chicken breast cutlets
1/2 cup balsamic vinegar
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
For the Salsa
1 yellow bell pepper, diced
1 orange bell pepper, diced
1 plum tomato, diced
1/2 large mango, diced
1/4 red onion, diced
2 tablespoons fresh cilantro
1/2 teaspoon minced jalapeño pepper
Juice of 1/2 lime
Salt and pepper to taste
Preparation
Add chicken, vinegar, salt, and pepper to resealable storage bag and marinate for 1-3 hours in the refrigerator.
Preheat grill pan over medium-high heat. Spray pan with nonstick cooking spray and grill chicken until cooked through, 5-6 minutes per side.
For the Salsa
Combine all ingredients in a non-reactive bowl. Let sit, covered, in refrigerator for 30 minutes.
Serve about 1/4 cup of salsa on top of each grilled chicken cutlet.
Makes 4 servings
Nutrition information per serving:
Calories: 226
Protein: 34 g
Carbohydrate: 16 g
Total Fat: 2 g
Saturated Fat: 0.5 g
Sodium: 215 mg
Dietary Fiber: 2 g
Sugar: 7 g
Side Dish: Roasted Haricots Verts with Toasted Sesame Seeds
Ingredients
1 lb fresh haricots verts
2 tablespoons sesame seeds
Olive oil nonstick cooking spray
1/2 teaspoon kosher salt
Preparation
Preheat oven to 450°F. Line a cookie sheet or jelly roll pan with parchment paper. Spread haricots verts on cookie sheet or jelly roll pan in a single layer. Lightly spray with olive oil spray. Sprinkle with kosher salt and sesame seeds. Bake for approximately 20 minutes, or until lightly crisp.
Makes 4 servings
Nutrition information per serving:
Calories: 61
Protein: 3 g
Carbohydrate: 9 g
Total Fat: 2 g
Saturated Fat: <0.5 g
Sodium: 245 mg
Dietary Fiber: 4.5 g
Sugar: 1.5 g
NUTRITION INFORMATION FOR TOTAL MEAL:
Calories: 336
Protein: 42 g
Carbohydrate: 28 g
Total Fat: 7 g
Saturated Fat: 1 g
Sodium: 650 mg
Dietary Fiber: 7 g
Sugar: 9.5 g