Egg Tartine with Vegetable Soup
Top 1 slice whole-wheat toast with 1/4 cup mashed canned white beans, 1/4 cup sliced onion sautéed in 1/2 tsp. olive oil, 1 poached egg, and 1 tbsp. grated Parmesan or smoked Gouda. Serve with 1 cup low-sodium vegetable soup with 1/3 cup fresh or frozen spinach stirred in. 395 calories
Tropical Shrimp with Ginger-Mango Relish
See the recipe, 218 calories, and add coconut brown rice: Mix 2/3 cup cooked brown rice with 1 tbsp. chopped pecans and 1 tbsp. toasted shredded unsweetened coconut, 120 calories.
Roasted Tofu and Vegetable Napoleon
See recipe, 292 calories and add garlic toast: Top 1/2 whole-wheat English muffin with 1 tsp. olive oil and 1 tsp. minced garlic. Broil until golden, 110 calories.
Kashi Frozen Entrées Red Curry Chicken with Butternut Squash
Heat entrée according to package directions. Roast 1 1/4 cups cubed butternut squash for 30 to 40 minutes in a 350°F oven. Top with 1 tsp. butter and 1/4 tsp. cinnamon. 395 calories
Wendy's Chicken Caesar Salad With Grilled Chicken Fillet
Use 1 packet Italian vinaigrette in place of the Caesar dressing. Serve with 8 oz. lime seltzer water mixed with 2 oz. pomegranate juice. 410 calories
Chili Potato Bake
Top 1 large baked potato with 1 cup canned turkey and bean chili and 1/4 cup shredded reduced-fat Mexican-blend cheese and place under broiler until cheese is melted. Top with 1/4 cup shredded lettuce, 1/4 cup diced tomato, and 2 tbsp. plain nonfat Greek yogurt. 505 calories
Whole-Wheat Linguine with Cherry Tomato Sauce
See recipe, 518 calories, and add 1/3 cup cubed roasted chicken breast, 80 calories.
Scallion-Beef Skewers and Barley
Toss 4 oz. cubed sirloin in 1 tsp. sesame oil, 1 tbsp. rice wine vinegar, 1 tbsp. chopped scallion, and 1 tsp. light soy sauce. Refrigerate 20 minutes. Place beef on a skewer; grill on medium heat for 5 to 7 minutes. Serve over 1 cup cooked barley tossed with 2 tbsp. chopped scallions and 1 1/2 cups bok choy sautéed in 1 tsp. olive oil and 1 tsp. chopped garlic. 495 calories