Roasted salmon fillets
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 8 to 12 minutes
4 (6- to 8-ounce) skin-on salmon fillets
2 teaspoons canola oil
1/2 teaspoon coarse salt
1/4 teaspoon pepper
Adjust oven rack to lowest position and place foil-lined rimmed baking sheet on rack. Heat to 500 degrees. On salmon skin, make 4 or 5 shallow slashes, about 1 inch apart on each fillet (be careful not to cut into flesh). Pat dry with paper towels, rub with oil and sprinkle with salt and pepper. Reduce temperature to 275; use oven mitts to remove pan from oven. Carefully place salmon skin side down on hot sheet. Return to oven and roast until center is translucent when checked with tip of paring knife and registers 125 degrees (8 to 12 minutes for medium rare). Transfer salmon to platter and serve.
Per serving: 242 calories, 36 grams protein, 10 grams fat (39% calories from fat), 1.6 grams saturated fat, no carbohydrate, 80 milligrams cholesterol, 370 milligrams sodium, no fiber.
Carb count: 0
Makes 6 mini meatloaves
Preparation time: about 15 minutes
Cooking time: 35 to 45 minutes; standing time: 5 minutes
1/4 cup 1% milk
1 pound lean ground beef
1/4 cup dry bread crumbs (any flavor)
1 (0.4-ounce) package ranch dressing mix
1 tablespoon less-sodium Worcestershire sauce
Shredded 50% light cheddar cheese, if desired
Heat oven to 350 degrees. Beat milk and egg with fork in large bowl. Mix in beef, bread crumbs and ranch dressing mix (dry). Shape into 6 small loaves. Place in ungreased, rimmed baking pan. Brush loaves with Worcestershire sauce. Bake, uncovered, 35 to 45 minutes or until meatloaves register 160 degrees. Let stand 5 minutes. Garnish with cheese, if desired.
Per meatloaf: 213 calories, 17 grams protein, 9 grams fat (48% calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 75 milligrams cholesterol, 326 milligrams sodium, no fiber.
Carb count: 1/2
Vidalia onion and rice casserole
Makes 10 servings
Preparation time: 15 minutes
Cooking time: about 1 hour, plus rice
1 cup uncooked brown rice
2 tablespoons butter
5 medium Vidalia or other sweet onions, chopped
1 1/2 cups 1% milk
8 ounces grated Swiss cheese
Heat oven to 350 degrees. Cook rice according to package directions. Heat butter in a Dutch oven; add onions. Cook, stirring occasionally, 12 minutes or until softened. Add cooked rice, milk and cheese. Combine thoroughly. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 minutes or until bubbly.
Per serving: 216 calories, 9 grams protein, 10 grams fat (40% calories from fat), 6.1 grams saturated fat, 23 grams carbohydrate, 30 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.
Carb count: 1 1/2
Top both halves of whole-grain English muffins with deli (or your own) tuna salad and a slice of American cheese. Add a slice of tomato if desired. Broil until the cheese melts. Serve with oven fries and bell pepper rings.
Mash or puree 1 cup fresh strawberries until saucy. In a medium bowl, stir 4 ounces softened, reduced-fat cream cheese until smooth; gradually blend in mashed strawberries. Stir in 1 tablespoon honey. Divide mixture among 6 purchased graham cracker crumb tart shells. Top with 1 1/2 cups assorted fresh fruit (blueberries, kiwifruit, strawberries and/or raspberries).