Our Eat-Smart Diet Plan

More Delicious Dinners

Curried Split Pea Soup

8 servings (about 1 cup each)

Ingredients:

1 tablespoon olive oil

1 onion, chopped

1 carrot, chopped

4 cloves garlic, sliced

1 quart (4 cups) low-salt vegetable stock or broth

1 quart (4 cups) water

1 bag (16 ounces) yellow split peas

1 teaspoon curry powder

1 teaspoon ground cumin

3/4 cup chopped parsley

Directions:

Heat oil in a large saucepan over medium-high heat. Add onion; cook 5 minutes, stirring occasionally. Add carrot and garlic; cook until softened, about 5 minutes. Add remaining ingredients except parsley; bring to a boil. Reduce heat; simmer uncovered 45 minutes or until peas are tender. Ladle into shallow bowls; garnish with parsley.

Each serving: About 242 calories, 17 g protein, 39 g carbohydrate, 15 g fiber, 3 g total fat (0 saturated), 0 mg cholesterol, 57 mg sodium

Asian Salmon with Brown Rice Pilaf

4 servings

Ingredients:

Brown Rice:

1 tablespoon olive oil

1/2 onion, chopped

1/2 red bell pepper, chopped

2 cups water

1 cup short-grain brown rice

1/4 cup finely chopped parsley

Salt and freshly ground black pepper (optional)

Salmon:

1 tablespoon olive oil

1 clove garlic, pressed or minced

1 tablespoon grated fresh gingerroot

1 teaspoon soy sauce

1 teaspoon maple syrup

2 green onions, chopped

2 skinless salmon fillets (about 4 ounces each)

Directions:

For rice, heat oil in a medium saucepan over medium-high heat. Add onion and bell pepper; cook 3 minutes. Add water and rice; bring to a boil. Reduce heat to low; cover and simmer 50 minutes or until rice is tender and liquid is absorbed. Fluff with fork; stir in parsley. Season with salt and pepper, if desired. Makes 2 3/4 cup rice. Meanwhile, in a pie plate or shallow dish combine oil, garlic, ginger, soy, maple syrup and green onions; mix well. Add salmon and turn to coat; let stand 15 to 20 minutes. Heat a ridged grill pan over medium heat until hot. Add salmon, discarding marinade; cook 3 to 4 minutes per side or until salmon is opaque and firm to the touch. Serve with brown rice.

Each serving: About 483 calories, 30 g protein, 41 g carbohydrate, 3 g fiber, 22 g total fat (4 saturated), 71 mg cholesterol, 137 mg sodium

Broiled Trout or Branzini with Rosemary and Lemon

4 servings

Ingredients:

2 whole fish (trout, orata or branzini), about 12 ounces each

Salt and pepper

2 cloves garlic, sliced

2 sprigs of fresh rosemary

1 lemon, sliced

Directions:

Preheat broiler. Open trout like a book; season to taste with salt and pepper if desired. Arrange garlic, rosemary, and lemon slices on one side of each trout; close other side and transfer trout to greased rack of broiler pan. Broil 5 to 6 inches from heat source 5 minutes. Turn trout over; continue to broil 4 to 5 minutes or until fish is opaque throughout.

Each serving: About 223 calories, 31 g protein, 3 g carbohydrate, 1 g fiber, 10 g total fat (2 g saturated), 84 mg cholesterol, 77 mg sodium

Grilled Peanut Shrimp with Sesame Snow Peas

2 servings

Ingredients:

Peanut Sauce:

1 tablespoon natural peanut butter

1 tablespoon canned light coconut milk

1 teaspoon fresh lime juice

Pinch of cayenne pepper

1 teaspoon honey

1/4 teaspoon soy sauce

1/4 cup water

1 clove garlic, peeled

10 medium uncooked shrimp, peeled and deveined

Snow Peas:

1 cup fresh snow peas

1 clove garlic, minced

1 teaspoon sesame seeds

1 teaspoon olive oil

1/2 teaspoon toasted sesame oil

Directions:

Prepare grill. Place all ingredients for peanut sauce except shrimp in blender or food processor; puree. Pour mixture over shrimp; let stand 15 minutes. Thread shrimp onto skewers; discard any excess marinade not clinging to shrimp. Grill 2 to 3 minutes per side or until shrimp are opaque. Meanwhile, blanch snow peas in boiling water 2 minutes; drain and rinse with cold water. Cook garlic and sesame seeds in olive and sesame oils 2 minutes. Add drained snow peas; heat through, tossing well. Serve with shrimp.

Each serving: About 163 calories, 10 g protein, 9 g carbohydrates, 2 g fiber, 10 g total fat (3 g saturated), 53 mg cholesterol, 128 mg sodium

From You: On a Diet by Michael F. Roizen and Mehmet C. Oz. Copyright © 2006 by Michael F. Roizen, M.D. and Oz Works LLC. Reprinted by permission of Free Press, a Division of Simon & Schuster, Inc., NY.