Dinner Recipes

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Tortilla de Godzilla
(number of Powerfoods: 4)

What you need:
1/2 pound extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese

How to prepare:
1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.
2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.
3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.

Makes 4 servings. Calories per serving: 270; Protein: 21 g; Carbs: 32 g; Fat: 9 g; Saturated fat: 4 g; Sodium: 341 mg; Fiber: 6 g


Bodacious Brazilian Chicken
(number of Powerfoods: 2)

What you'll need:
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
11/2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
3/4 cup chunky salsa

How to Prepare:
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.

Makes 4 servings. Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g; Saturated fat: 0.5 g; Sodium: 726 mg; Fiber: 3 g


Mas Macho Meatballs
(number of Powerfoods: 3)

What you need:
1 pound extra-lean ground beef
1/2 cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
1/2 cup reduced-fat mozzarella cheese, shredded

How to prepare:
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.

Makes 4 servings. Calories per serving: 569; Protein: 38 g; Carbs: 65 g; Fat: 19 g; Saturated fat: 6 g; Sodium: 1,341 mg; Fiber: 10 g


Chili Con Turkey
(number of Powerfoods: 4)

What you need:
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (11/2 ounces) dried chili mix
1 tablespoon ground flaxseed
1/4 cup water
1 cup cooked rice

How to prepare:
1. In a large nonstick skillet over medium-high heat, brown the turkey.
2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.

Makes 4 servings. Calories per serving: 407; Protein: 30 g; Carbs: 52 g; Fat: 11 g; Saturated fat: 3 g; Sodium: 1,578 mg; Fiber: 9 g

Salmon Rushdie Dinner
(number of Powerfoods: 5)

What you need:
2 Tbsp olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbsp ground flaxseed/sesame seed(black/white)
1 clove garlic
4 6-oz salmon fillets
1 c cooked rice
Green vegetable of choice

How to prepare:
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.
2. Add the fish, coat it well, cover it, and refrigerate for 15 minutes.
3. Preheat your oven to 450 degrees F.
4. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.
5. Bake for 9 to 12 minutes. Serve with rice and a green vegetable.

Makes 4 servings Per serving: 433 calories, 42 g protein, 19 g carbohydrates, 20 g fat (3 g saturated), 3 g fiber, 252 mg sodium