One unfortunate truth about diets is that when we’re on them, we have a tendency to focus on all the foods we can’t have.
A better approach would be to look at a diet as an opportunity to try exciting, delicious, and healthier foods.
Here are three heart-healthy, low-calorie meals that don’t skimp on flavour…
* Orange-Tamari Salmon
This recipe features an exotic blend of citrus and tamari,
with all the nutritional benefits of omega-3s!
What You’ll Need:
1 1/2 lb salmon (4 equal fillets) 1/3 cup dry white
wine 2 Tbsp low-sodium tamari 1/3 cup freshly
squeezed orange juice 3 Tbsp ginger (peeled and grated)
1/4 cup chopped scallions 1/2 tsp olive oil 1 tsp
Rinse fillets and pat them dry.
Combine white wine, tamari, orange juice, green onions,
honey and ginger in a bowl, and whisk until they form a
Place fillets in a baking pan with the pink flesh facing
up. Pour the marinade evenly over all fillets. Cover pan
with foil or plastic wrap, and refrigerate for 4-6 hours.
When you’re ready to cook, remove fillets from
refrigerator while you preheat your broiler.
Remove excess scallions and ginger from the fillets, and
brush the scaled side of each fillet with extra-virgin
Place fillets skin down on broiling pan.
Broil fillets on high heat for 10 minutes, or until cooked
through. The flesh should be slightly brown on top, and
firm, flaky, and light pink throughout.
* Spinach-Ricotta Portobellos
This vegetarian treat goes great with whole-wheat pasta
and a side salad. As an added bonus, each stuffed mushroom
cap serves up a healthy dose of calcium and protein!
What You’ll Need:
4 large Portobello mushrooms (caps) 1/4 tsp sea salt
1/4 tsp black pepper 1 cup reduced fat ricotta cheese
1 cup fresh spinach leaves, chopped 1/2 cup shredded
Parmesan cheese 2 Tbsp kalamata olives, diced 1/2 tsp
Italian herb seasoning 3/4 cup marinara sauce
Coat a baking sheet with no-calorie cooking spray and
preheat oven to 450F (230C).
Place Portobello caps on baking sheet, gills facing up.
Sprinkle with sea salt and half the black pepper. Cook
until tender, about 20 minutes.
While caps are cooking, mix ricotta cheese, spinach, 1/4
cup parmesan cheese, diced olives, Italian seasoning and
remaining pepper in a bowl.
Pour marinara sauce into a separate bowl, and heat on the
stove or in the microwave.
Remove caps from oven, and drain. Place them back on the
baking sheet, and spread 1 Tbsp. marinara sauce on each.
Heap each cap with 1/3 cup ricotta spinach filling.
Sprinkle all caps with remaining Parmesan cheese.
Bake for 10 minutes, and serve with warm marinara sauce.
* Sweet & Tangy “Fried” Chicken
This recipe puts a healthy spin on a Southern favorite.
It’s also packed with selenium, a vitamin that boosts the
production of disease-fighting antioxidants.
What You’ll Need:
3 Tbsp Dijon mustard
2 Tbsp grade B maple syrup
2 Tbsp peanut oil, divided
1 Tbsp fresh thyme, chopped
3/4 tsp black pepper
1/2 tsp salt, optional
4 lb bone-in chicken pieces, skinless and fat-trimmed
1 1/2 cups whole grain breadcrumbs
In a large bowl, mix Dijon mustard, maple syrup,
1 Tbsp peanut oil, thyme, salt and pepper.
Whisk until well-blended.
Dip chicken pieces in mixture until evenly coated on all
Cover chicken, and place in refrigerator for at least 30
minutes (up to 6 hours).
Preheat oven to 400F (200C). Place a wire rack over a
large baking sheet to cook chicken.
Mix breadcrumbs and remaining peanut oil on the surface of
a large plate. Dredge the meatier side of each chicken
piece through the breadcrumb mixture.
Arrange pieces on wire rack, dredged side up. Bake for
35-40 minutes or until golden brown. Serve hot and enjoy!
Here are some more tips for putting together exciting and healthy recipes:
* Try new meats.
Veal, lamb, and bison are ultra-lean and full of flavour.
* Add color to your recipes.
A balanced diet should contain plenty of colorful fruits and vegetables. Take this opportunity to try new varieties of produce.
* Use whole-grain rice and pasta. Whole-grain products provide plenty of fibre and keep blood sugar spikes to a minimum. Many dieters also find them to be heartier and more satisfying than regular white flour products.