Dinner = 235 calories
TURKEY and TOMATO PANINI
INGREDIENTS
- 2 tablespoons reduced-fat mayonnaise (3 tbsp = 105)
- 2 tablespoons nonfat plain yogurt (I didn't have any so I used 3 tbsp mayo)
- 2 tablespoons shredded Parmesan cheese (40)
- 2 tablespoons chopped fresh basil (I didn't have any - used dry)
- 1 teaspoon lemon juice
- Freshly ground pepper, to taste
- 4 slices whole-wheat bread (180)
- 4 ounces thinly sliced reduced-sodium deli turkey or chicken (120)
- 4 tomato slices (20)
DIRECTIONS
1. Have two 15-ounce cans and a medium skillet (not nonstick) ready by the stove (or use a panini maker).
2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread. Place on panini maker.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat (if not using a panini maker). Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
****PREPARE TUESDAY & WEDNESDAY LUNCHES & SNACKS.****
****PREPARE TUESDAY & WEDNESDAY LUNCHES & SNACKS.****
___________________________________________________________
TUESDAY 1/7
LUNCH = 225 CALORIES
LOADED SALAD
- OSCAR MEYER DELI FRESH - GRILLED CHICKEN BREAST STRIPS, 1.5 OZ (55)
- PRESIDENT - FAT FREE FETA CHEESE, 1 OZ. (35)
- MARKETSIDE (WAL-MART) - ORGANIC BABY SPINACH- FRESH, 0.25 CUPS (1)
- L L - ROMAINE LETTUCE - NET CARBS, 1.5 CUP (12)
- GREEN APPLE (RAW), 90.5 GRAM (35)
- GOOD SENSE - RAW SUNFLOWER NUTS, 0.0625 CUP (45)
- TOMATO, WHOLE FRESH, 51 GM (10)
- MAPLE GROVE FARMS OF VERMONT - RASPBERRY VINAIGRETTE, FAT FREE, 2 TBS. (35)
DINNER = 1 MILLION CALORIES
TC Night @Chipolte
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Wednesday 1/8
LUNCH = 440 CALORIES
Ingredients
- 1 13 oz can chicken (350 calories)
- 1 avocado (240 calories)
- 2 celery stalks, diced (5 calories)
- 1 small onion (preferably red = 60 calories)
- 2 tbsp cilantro
- dash of salt
- dash of lime juice
Combine chicken with avocado, celery, cilantro, salt, and lime juice.
Makes 2 servings = 330 Calories with one wasa cracker (60) and Babybel Light Cheese (50)
SNACK = 80 CALORIES
TWO CUTIE ORANGES (80)
DINNER = 414 CALORIES
GRILLED HALIBUT WITH SALSA and PARMESAN ORZO
MAKES: 4 SERVINGS
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES
INGREDIENTS
- 1 CUP WHOLE WHEAT ORZO
- 1 1/2 CUPS FAT-FREE REDUCED-SODIUM CHICKEN BROTH
- 1/4 CUP DRY WHITE WINE (OR 3 TABLESPOONS CHICKEN BROTH AND 1 TABLESPOON LEMON JUICE)
- 2 TABLESPOONS FRESHLY GRATED PARMESAN
- 1/8 TEASPOON FRESHLY GROUND BLACK PEPPER
- 4 6-OUNCE HALIBUT FILLETS
- 4 TEASPOONS OLIVE OIL
- 1/2 TEASPOON SALT
- 1 PINT GRAPE TOMATOES, QUARTERED
- 8 LARGE PITTED KALAMATA OLIVES, SLIVERED
- 1 TABLESPOON DRAINED CAPERS
- 2 GARLIC CLOVES, MINCED
- 1/8 TEASPOON CRUSHED RED PEPPER
- 2 TABLESPOONS SLIVERED FRESH BASIL
DIRECTIONS
1. IN A MEDIUM SAUCEPAN, COMBINE THE ORZO, BROTH, AND WINE. BRING TO A BOIL AND STIR; REDUCE HEAT TO LOW. COVER AND SIMMER UNTIL ORZO IS JUST TENDER, ABOUT 12 MINUTES. STIR IN THE PARMESAN AND BLACK PEPPER. COVER AND SET ASIDE.
2. WHILE ORZO IS COOKING, HEAT A GRILL PAN OVER MEDIUM-HIGH HEAT. BRUSH THE HALIBUT WITH 2 TEASPOONS OF THE OLIVE OIL AND SEASON WITH 1/4 TEASPOON OF THE SALT. GRILL UNTIL JUST COOKED THROUGH, 3 TO 4 MINUTES PER SIDE. TRANSFER TO A PLATTER.
3. COMBINE THE TOMATOES, OLIVES, AND CAPERS IN A MEDIUM BOWL. WARM THE REMAINING OLIVE OIL IN A SMALL SKILLET OVER MEDIUM HEAT. ADD THE GARLIC AND RED PEPPER; SAUTE UNTIL JUST FRAGRANT, ABOUT 30 SECONDS. STIR IN REMAINING SALT. TOSS GARLIC MIXTURE WITH TOMATO MIXTURE. ADD BASIL AND TOSS WELL.
NUTRITION FACTS PER SERVING: 414 CALORIES, 43G PROTEIN, 31G CARBOHYDRATE, 11G FAT (1.6G SATURATED), 7G FIBER
MAKES: 4 SERVINGS
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES
INGREDIENTS
- 1 CUP WHOLE WHEAT ORZO
- 1 1/2 CUPS FAT-FREE REDUCED-SODIUM CHICKEN BROTH
- 1/4 CUP DRY WHITE WINE (OR 3 TABLESPOONS CHICKEN BROTH AND 1 TABLESPOON LEMON JUICE)
- 2 TABLESPOONS FRESHLY GRATED PARMESAN
- 1/8 TEASPOON FRESHLY GROUND BLACK PEPPER
- 4 6-OUNCE HALIBUT FILLETS
- 4 TEASPOONS OLIVE OIL
- 1/2 TEASPOON SALT
- 1 PINT GRAPE TOMATOES, QUARTERED
- 8 LARGE PITTED KALAMATA OLIVES, SLIVERED
- 1 TABLESPOON DRAINED CAPERS
- 2 GARLIC CLOVES, MINCED
- 1/8 TEASPOON CRUSHED RED PEPPER
- 2 TABLESPOONS SLIVERED FRESH BASIL
DIRECTIONS
1. IN A MEDIUM SAUCEPAN, COMBINE THE ORZO, BROTH, AND WINE. BRING TO A BOIL AND STIR; REDUCE HEAT TO LOW. COVER AND SIMMER UNTIL ORZO IS JUST TENDER, ABOUT 12 MINUTES. STIR IN THE PARMESAN AND BLACK PEPPER. COVER AND SET ASIDE.
2. WHILE ORZO IS COOKING, HEAT A GRILL PAN OVER MEDIUM-HIGH HEAT. BRUSH THE HALIBUT WITH 2 TEASPOONS OF THE OLIVE OIL AND SEASON WITH 1/4 TEASPOON OF THE SALT. GRILL UNTIL JUST COOKED THROUGH, 3 TO 4 MINUTES PER SIDE. TRANSFER TO A PLATTER.
3. COMBINE THE TOMATOES, OLIVES, AND CAPERS IN A MEDIUM BOWL. WARM THE REMAINING OLIVE OIL IN A SMALL SKILLET OVER MEDIUM HEAT. ADD THE GARLIC AND RED PEPPER; SAUTE UNTIL JUST FRAGRANT, ABOUT 30 SECONDS. STIR IN REMAINING SALT. TOSS GARLIC MIXTURE WITH TOMATO MIXTURE. ADD BASIL AND TOSS WELL.
1. IN A MEDIUM SAUCEPAN, COMBINE THE ORZO, BROTH, AND WINE. BRING TO A BOIL AND STIR; REDUCE HEAT TO LOW. COVER AND SIMMER UNTIL ORZO IS JUST TENDER, ABOUT 12 MINUTES. STIR IN THE PARMESAN AND BLACK PEPPER. COVER AND SET ASIDE.
2. WHILE ORZO IS COOKING, HEAT A GRILL PAN OVER MEDIUM-HIGH HEAT. BRUSH THE HALIBUT WITH 2 TEASPOONS OF THE OLIVE OIL AND SEASON WITH 1/4 TEASPOON OF THE SALT. GRILL UNTIL JUST COOKED THROUGH, 3 TO 4 MINUTES PER SIDE. TRANSFER TO A PLATTER.
3. COMBINE THE TOMATOES, OLIVES, AND CAPERS IN A MEDIUM BOWL. WARM THE REMAINING OLIVE OIL IN A SMALL SKILLET OVER MEDIUM HEAT. ADD THE GARLIC AND RED PEPPER; SAUTE UNTIL JUST FRAGRANT, ABOUT 30 SECONDS. STIR IN REMAINING SALT. TOSS GARLIC MIXTURE WITH TOMATO MIXTURE. ADD BASIL AND TOSS WELL.
NUTRITION FACTS PER SERVING: 414 CALORIES, 43G PROTEIN, 31G CARBOHYDRATE, 11G FAT (1.6G SATURATED), 7G FIBER
****PREPARE THURSDAY and FRIDAY LUNCHES and SNACKS.****
___________________________________________________________
THURSDAY 1/9
LUNCH = 285 CALORIES
I liked this cucumber salad, but Steve doesn't want it again....
SNACK = 260 CALORIES
1 cup red grapes (100) and 1 oz cashews (160)
Dinner = 350 calories
LUNCH = 285 CALORIES
CUCUMBER SALAD
SNACK = 260 CALORIES
1 cup red grapes (100) and 1 oz cashews (160)
Dinner = 350 calories
MEDITERRANEAN CHICKEN AND PASTA
Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients
- 1 6-ounce jar marinated artichoke hearts
- 1 tablespoon olive oil
- 12 ounces skinless, boneless chicken breast, cut into bite-size pieces
- 3 garlic cloves, thinly sliced
- 1/4 cup chicken broth
- 1/4 cup dry white wine
- 1 teaspoon dried oregano, crushed
- 1 7-ounce jar roasted red peppers, drained and cut into strips
- 1/4 cup pitted Kalamata olives
- 3 cups hot cooked campanelle or penne pasta
- 1/4 cup crumbled feta cheese (optional)
Directions
1. Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine, and dried oregano.
2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes, roasted peppers, and olives.
3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.
Prep time: 5 minutes
Cook time: 15 minutes
1. Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine, and dried oregano.
NUTRITION FACTS PER SERVING: 347 CALORIES, 26G PROTEIN, 38G CARBOHYDRATE, 9G FAT (1G SATURATED), 3G FIBER
___________________________________________________________
FRIDAY 1/10
LUNCH = 350 CALORIES
LUNCH = 350 CALORIES
EGG SALAD
Ingredients
- 2 eggs (140 calories)
- 1 tablespoon mayo (35 calories)
- 2 celery stalks, diced (5 calories)
- dash of salt & pepper
1 serving = 180 calories + 2 wasa crackers (120 calories) + Babybel Light Cheese (50)
SNACK = 80 CALORIES
TWO CUTIE ORANGES (80)
DINNER
Date night
___________________________________________________________
SATURDAY 1/11
LUNCH = 426 CALORIES
LEMONY FUSILLI WITH CHICKEN, ZUCCHINI, AND PINE NUTS
PREP TIME: 5 MINUTESCOOK TIME: 15 MINUTESMAKES: 4 SERVINGSINGREDIENTS
- 3 TEASPOONS SALT
- 8 OUNCES WHOLE WHEAT FUSILLI
- 2 TABLESPOONS OLIVE OIL
- 2 SLENDER ZUCCHINI, HALVED LENGTHWISE, SLICED INTO 1/4-INCH THICK PIECES
- 5 SCALLIONS, CHOPPED
- 1/4 CUP PINE NUTS
- 1 LEMON, RIND PEELED IN STRIPS
- SMALL PINCH RED PEPPER FLAKES
- 12 OUNCES BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO BITE-SIZE PIECES
- 5 LARGE BASIL LEAVES, SLICED
- 1/4 CUP GRATED PARMESAN (OPTIONAL)
DIRECTIONS1. BRING A LARGE POT OF WATER WITH 2 TEASPOONS OF THE SALT TO A BOIL; ADD THE FUSILLI. COOK UNTIL AL DENTE.
2. WARM 1 TABLESPOON OF THE OLIVE OIL IN A LARGE SKILLET OVER HIGH HEAT. ADD THE ZUCCHINI, SCALLIONS, PINE NUTS, LEMON PEEL, RED PEPPER FLAKES, AND 1/2 TEASPOON OF THE SALT; COOK, TOSSING FREQUENTLY, UNTIL ZUCCHINI IS WELL BROWNED AND TENDER, ABOUT 5 MINUTES.
3. USE A SLOTTED SPOON TO TRANSFER ZUCCHINI TO A SERVING BOWL. REMOVE LEMON PEEL FROM PAN. MINCE 1/2 TEASPOON OF THE PEEL AND DISCARD THE REST. SQUEEZE HALF THE LEMON OVER THE ZUCCHINI.
4. TURN HEAT TO MEDIUM-HIGH AND SWIRL IN REMAINING OLIVE OIL. ADD THE CHICKEN, MINCED LEMON PEEL, AND REMAINING SALT; COOK, STIRRING, UNTIL GOLDEN, ABOUT 7 MINUTES.
5. DRAIN FUSILLI, RESERVING 1/4 CUP OF THE COOKING WATER. ADD FUSILLI, ZUCCHINI, AND RESERVED COOKING WATER TO SKILLET. COOK 1 TO 2 MINUTES. TRANSFER TO A BOWL AND TOP WITH THE BASIL AND, IF USING, PARMESAN.
NUTRITION FACTS PER SERVING: 426 CALORIES, 32G PROTEIN, 49G CARBOHYDRATE, 14G FAT (2.2G SATURATED), 6G FIBER
PREP TIME: 5 MINUTESCOOK TIME: 15 MINUTESMAKES: 4 SERVINGSINGREDIENTS
- 3 TEASPOONS SALT
- 8 OUNCES WHOLE WHEAT FUSILLI
- 2 TABLESPOONS OLIVE OIL
- 2 SLENDER ZUCCHINI, HALVED LENGTHWISE, SLICED INTO 1/4-INCH THICK PIECES
- 5 SCALLIONS, CHOPPED
- 1/4 CUP PINE NUTS
- 1 LEMON, RIND PEELED IN STRIPS
- SMALL PINCH RED PEPPER FLAKES
- 12 OUNCES BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO BITE-SIZE PIECES
- 5 LARGE BASIL LEAVES, SLICED
- 1/4 CUP GRATED PARMESAN (OPTIONAL)
DIRECTIONS1. BRING A LARGE POT OF WATER WITH 2 TEASPOONS OF THE SALT TO A BOIL; ADD THE FUSILLI. COOK UNTIL AL DENTE.
2. WARM 1 TABLESPOON OF THE OLIVE OIL IN A LARGE SKILLET OVER HIGH HEAT. ADD THE ZUCCHINI, SCALLIONS, PINE NUTS, LEMON PEEL, RED PEPPER FLAKES, AND 1/2 TEASPOON OF THE SALT; COOK, TOSSING FREQUENTLY, UNTIL ZUCCHINI IS WELL BROWNED AND TENDER, ABOUT 5 MINUTES.
3. USE A SLOTTED SPOON TO TRANSFER ZUCCHINI TO A SERVING BOWL. REMOVE LEMON PEEL FROM PAN. MINCE 1/2 TEASPOON OF THE PEEL AND DISCARD THE REST. SQUEEZE HALF THE LEMON OVER THE ZUCCHINI.
4. TURN HEAT TO MEDIUM-HIGH AND SWIRL IN REMAINING OLIVE OIL. ADD THE CHICKEN, MINCED LEMON PEEL, AND REMAINING SALT; COOK, STIRRING, UNTIL GOLDEN, ABOUT 7 MINUTES.
5. DRAIN FUSILLI, RESERVING 1/4 CUP OF THE COOKING WATER. ADD FUSILLI, ZUCCHINI, AND RESERVED COOKING WATER TO SKILLET. COOK 1 TO 2 MINUTES. TRANSFER TO A BOWL AND TOP WITH THE BASIL AND, IF USING, PARMESAN.
NUTRITION FACTS PER SERVING: 426 CALORIES, 32G PROTEIN, 49G CARBOHYDRATE, 14G FAT (2.2G SATURATED), 6G FIBER
DINNER =
QUINOA SALMON CAKES and ROASTED ASPARAGUS
This recipe wasn't as good as I expected. I won't make it again.
serves 6
ingredients:
- 3 cans wild caught, no salt added Atlantic salmon
- 1/2 cup dry quinoa
- 1 bunch green onions
- 1 tablespoon lemon zest
- 1 tablespoon fresh dill, minced
- 1 large egg
- Salt & pepper to taste
- 1 tablespoon olive oil
Prepare the quinoa by placing 1 cup water on the stove to boil. When the water is ready, add the quinoa, cover and turn down to simmer for 10 minutes, or until the water has been absorbed.
While the quinoa is cooking, debone and remove the skin from the salmon. Place in a large bowl and break it up with a fork. Set the bowl aside.
In a food processor, fit the metal s-blade, add the green onions, lemon zest, dill, salt and pepper. Process in about 5 – 6 one second pulses, until the onions are minced.
When the quinoa is done cooking and has cooled slightly, add this and the salmon to the food processor and pulse until a dough begins to form and all the ingredients are combined, about 10 pulses. Make sure to scrape down the sides of the bowl as you’re blending.
Crack the egg into the bowl that the salmon was in. Add the contents of the food processor and mix the everything together with a wooden spoon. Sprinkle with a touch more salt and pepper if you wish. Form the dough into patties and set aside.
In a cast iron skillet or saute pan, heat the olive oil over medium heat. Place the salmon cakes into the skillet and cook for 2 – 4 minutes per side, or until they are heated through.
Calories will be updated when I make this meal!
Calories will be updated when I make this meal!
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LUNCH = 360 CALORIES
TUNA MELT
MAKES: 6 SERVINGS
PREP 10 MINSCOOK 6 MINS
NUTRITION FACTS
SERVINGS PER RECIPE 6
- AMOUNT PER SERVING
- CAL.(KCAL)361
- FAT, TOTAL(G)17
- CHOL.(MG)59
- SAT. FAT(G)5
- CARB.(G)24
- FIBER(G)3
- PRO.(G)28
- SODIUM(MG)994
PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET
INGREDIENTS
- 6 SLICES RYE BREAD
- 3 6 OUNCE CANS SOLID ALBACORE TUNA IN WATER, DRAINED
- 2/3 CUP LIGHT MAYONNAISE
- 2 CELERY RIBS, TRIMMED AND DICED
- 1/2 CUP SHEDDED CARROTS, CHOPPED
- 2 TABLESPOONS SWEET PICKLE RELISH
- 1/2 TEASPOON HOT SAUCE
- PINCH OF SALT AND PEPPER
- 12 THIN SLICES ALPINE LACE AMERICAN CHEESE (A GENEROUS 1/4 POUND)
- 2 LARGE RIPE TOMATOES, CORED AND SLICED
MAKES: 6 SERVINGS
PREP 10 MINSCOOK 6 MINS
PREP 10 MINSCOOK 6 MINS
NUTRITION FACTS
SERVINGS PER RECIPE 6
- AMOUNT PER SERVING
- CAL.(KCAL)361
- FAT, TOTAL(G)17
- CHOL.(MG)59
- SAT. FAT(G)5
- CARB.(G)24
- FIBER(G)3
- PRO.(G)28
- SODIUM(MG)994
PERCENT DAILY VALUES ARE BASED ON A 2,000 CALORIE DIET
INGREDIENTS
- 6 SLICES RYE BREAD
- 3 6 OUNCE CANS SOLID ALBACORE TUNA IN WATER, DRAINED
- 2/3 CUP LIGHT MAYONNAISE
- 2 CELERY RIBS, TRIMMED AND DICED
- 1/2 CUP SHEDDED CARROTS, CHOPPED
- 2 TABLESPOONS SWEET PICKLE RELISH
- 1/2 TEASPOON HOT SAUCE
- PINCH OF SALT AND PEPPER
- 12 THIN SLICES ALPINE LACE AMERICAN CHEESE (A GENEROUS 1/4 POUND)
- 2 LARGE RIPE TOMATOES, CORED AND SLICED
Directions
1. HEAT BROILER. LINE A LARGE BAKING SHEET WITH ALUMINUM FOIL. TOAST RYE BREAD UNDER BROILER FOR 3 MINUTES, TURNING ONCE. SET ASIDE.
2. IN MEDIUM-SIZE BOWL, COMBINE TUNA, MAYONNAISE, CELERY, CARROTS, PICKLE RELISH, HOT SAUCE, SALT AND PEPPER. STIR UNTIL BLENDED, THEN TASTE AND ADJUST SEASONINGS, IF NEEDED.
3. SPREAD A SCANT 1/2 CUP TUNA SALAD ONTO EACH SLICE OF RYE TOAST. TOP EACH WITH TWO SLICES OF CHEESE. RETURN TO BROILER; HEAT 3 MINUTES, UNTIL CHEESE IS MELTED AND LIGHTLY BROWNED. SERVE ONE OPEN-FACE MELT WITH SLICED TOMATO ON THE SIDE.
1. HEAT BROILER. LINE A LARGE BAKING SHEET WITH ALUMINUM FOIL. TOAST RYE BREAD UNDER BROILER FOR 3 MINUTES, TURNING ONCE. SET ASIDE.
2. IN MEDIUM-SIZE BOWL, COMBINE TUNA, MAYONNAISE, CELERY, CARROTS, PICKLE RELISH, HOT SAUCE, SALT AND PEPPER. STIR UNTIL BLENDED, THEN TASTE AND ADJUST SEASONINGS, IF NEEDED.
3. SPREAD A SCANT 1/2 CUP TUNA SALAD ONTO EACH SLICE OF RYE TOAST. TOP EACH WITH TWO SLICES OF CHEESE. RETURN TO BROILER; HEAT 3 MINUTES, UNTIL CHEESE IS MELTED AND LIGHTLY BROWNED. SERVE ONE OPEN-FACE MELT WITH SLICED TOMATO ON THE SIDE.
DINNER = 365 CALORIES
ANCHO-GLAZED SALMON and SWEET POTATO FRIES
Makes: 4 servings
Start to finish: 20 minutes
Start to finish: 20 minutes
Ingredients
- 1 tablespoon sugar
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 1 teaspoon ground ancho chili pepper or chili powder
- 2 medium sweet potatoes, scrubbed
- Nonstick olive-oil cooking spray
- 4 skinless salmon fillets (5-6 ounces each)
- 1 tablespoon olive oil
- 2 tablespoons fresh cilantro sprigs
Directions
1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.
2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.
3. Sprinkle sweet potatoes and salmon with cilantro before serving.
1. Preheat broiler. In a small bowl, combine sugar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.
2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.
3. Sprinkle sweet potatoes and salmon with cilantro before serving.
Nutrition facts per serving: 363 calories, 29g protein, 17g carbohydrate, 19g fat (4g saturated), 2g fiber
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