One Skillet Lemon Chicken and Red Potatoes
An Australian study that measured the satiety index of 38 popular foods found that white spuds were not only more filling and satisfying than things like cookies and cake (no surprise there), they also ranked better than healthy picks like brown rice and oatmeal. As a result, research participants ate less on the days they consumed them. Add this healthy meal to your weekly rotation and it may just be easier for you to say no to dessert.
Make sure the cut side of the red potatoes are touching the skillet. Allow to simmer uncovered without stirring for about 8 minutes. Meanwhile, remove the fat from the chicken breasts and slice into thin tenderloins. Sprinkle the chicken with poultry seasoning or just a mixture of lemon pepper and salt.
- Total Time: 30 minutes
- Serves: 6
- Nutrition: 310 calories, 22.3 g fat (5.7 g saturated fat), 195 mg sodium, 10.2 g carbs, 1.4 g fiber, 1.6 g sugar, 18.1 g protein
12-Minute Peanut Noodles
There’s nothing not to love about stir-frys. They don’t take any special skills or crazy ingredients and they’re really quick to throw together. This vegan recipe, packed with vitamin-rich veggies, gets the bulk of its flavor from its peanut sauce, which calls for just five easy-to-find ingredients.
- Total Time: 12 minutes
- Serves: 4
- Nutrition: 380 calories, 11.3 g fat (2.7 g saturated fat), 778 mg sodium, 51 g carbs, 9 g fiber, 6 g sugar, 19.6 g protein (calculated with low sodium soy sauce)
Fettucine Carbonara with Green Beans
Pasta is considered a no-no by many dieters, but if done right noodles can be a sound addition to any weight loss diet plan. In this recipe, the addition of green beans means you’re taking in more fiber- and protein-filled calories and fewer calories from empty carbs. To further tip the ratio of veggies to carbs in your favor, add an extra cup of green beans or another vegetable like bell pepper or asparagus.
- Total Time: 30 minutes
- Serves: 4
- Nutrition: 407 calories, 17.8 g fat (7.4 g saturated fat), 747 mg sodium, 35.8 g carbs, 1.5 g fiber, 1.8 g sugar, 24.2 g protein (calculated with 8 oz pasta and 1 oz parmesan cheese per serving)
Gnocchi Skillet with Chicken Sausage & Tomatoes
A sausage dish with under three grams of fat!? Woohoo! Pair it with a simple side salad for a veggie-packed meal even your kids will want to eat.
- Total Time: 10-15 minutes
- Serves: 4
- Nutrition: 235 calories, 2.5 g fat (0.5 g saturated fat), 352 mg sodium, 41.7 g carbs, 1.3 g fiber, 2.4 g sugar, 12.5 g protein
Culled from Eatthis.com