Lose It! Premium Meal Plan #24: Ingredients For The Side Dishes Are in Italics

Lose It!
Premium Meal Plan #24

Steak and Blue Cheese Wraps
Turkey Picadillo
Hawaiian-Style Mahi Mahi
Lemon Rosemary Chicken
Tortellini Soup
SHOPPING LIST
Dairy/Eggs/Juices
Ingredients for the side dishes are in italics. Blue cheese (need 1 T crumbled)
Meat Grains
½ pound sirloin steak 2 (10-inch) flour tortillas
2 (6-ounce) mahi mahi filets 9 ounces spinach or cheese tortellini (fresh or
2 boneless, skinless chicken breast halves frozen)
½ pound ground turkey breast Crusty bread (Italian or French)
Rice pilaf
Produce White rice
Romaine lettuce
Grape tomatoes Seasonings/Sauces/Baking Needs/Oils/Nuts
4 plum tomatoes Salt
1 red onion Freshly ground pepper
2 white onions Cumin
Head of garlic Olive oil
1 avocado Canola oil
1 jalapeno (optional) Cooking spray
1 lime Golden raisins (need 2 T)
1 lemon Slivered almonds (need 2 T)
2 carrots
2 zucchini Canned/jarred goods
Fresh rosemary Reduced-fat mayonnaise
Fresh cilantro 1 (28-ounce) can reduced-sodium vegetable
Pineapple (need ½ c diced) broth
1 medium sweet potato Reduced-sodium chicken broth (need 4 oz)
Asparagus (need ½ bunch) Salsa
Green beans 1 (15-ounce) can black beans
4 small red potatoes
Steak and Blue Cheese Wraps
Servings: 2
Time-saving tip: start fries before preparing wraps
2 tablespoons reduced-fat mayonnaise

1 tablespoon crumbled blue cheese
Freshly ground pepper to taste
Cooking spray
½ pound sirloin steak, trimmed of visible fat and cut into ¼-inch strips
¼ teaspoon salt
2 cups romaine lettuce, chopped
½ cup grape tomatoes, halved
¼ red onion, thinly sliced
2 (10-inch) flour tortillas
1. In a small bowl, mix together mayonnaise, blue cheese, and pepper. Set aside.
2. Heat a large nonstick skillet over medium-high heat and coat with cooking spray.
Season steak strips with salt and pepper, add to pan, and sauté 3-4 minutes, or until
meat reaches desired degree of doneness.
3. Combine lettuce, tomatoes, and onions in a medium bowl. Spread half of the blue
cheese mixture over each tortilla, layer with equal parts of the steak and lettuce
mixture, and roll up.
Nutrition Information
(For ½ of recipe) 440 calories; 45 g carbohydrate; 30 g protein; 16 g fat (9 g sat); 4 g fiber;
875 mg sodium.
Side suggestions: Sweet potato fries.

Turkey Picadillo
Servings: 2
2 teaspoons canola oil

½ white onion, chopped
1 garlic clove, minced
½ pound ground turkey breast
1 teaspoon ground cumin
¼ teaspoon salt
½ cup salsa
2 tablespoons golden raisins
2 tablespoons slivered almonds
2 tablespoons fresh cilantro, chopped
1. Heat the oil in a large skillet over medium-high heat. Stir in the onion and garlic, and
cook for 2 minutes. Add the turkey, cumin, and salt, and cook for 5 minutes, breaking
apart the turkey as it cooks.
2. Add the salsa and raisins to the skillet, cover, reduce heat to medium, and simmer for 5
minutes. Stir in almonds and cilantro, and serve.
(For ½ of recipe) 235 calories; 15 g carbohydrate; 21 g protein; 10 g fat (1 g sat); 2 g fiber;
675 mg sodium.
Side suggestions: Black beans and rice.

Hawaiian-Style Mahi Mahi
Servings: 2
½ cup pineapple, diced

2 tablespoons red onion, minced
½ avocado, diced
½ jalapeno, seeded and minced (optional)
1 tablespoon cilantro, chopped
Juice of ½ lime
¼ + 1/8 teaspoon salt
2 teaspoons canola oil
2 (6-ounce) mahi mahi filets
1. Combine pineapple, onion, avocado, jalapeno, cilantro, lime juice, and ¼ teaspoon salt
in a medium bowl. Set aside.
2. Prepare grill. Drizzle oil over fish, and season with 1/8 teaspoon salt and pepper. Grill
fish about 4-6 minutes per side, or until opaque throughout.
3. Top grilled fish with pineapple mixture and serve.
(For ½ of recipe) 375 calories; 10 g carbohydrate; 34 g protein; 22.5 g fat (3.5 g sat); 3 g fiber;
530 mg sodium.
Side suggestions: Grilled asparagus. Rice pilaf.

Lemon-Rosemary Chicken
Servings: 2
Time-saving tip: Start potatoes before preparing chicken
1 tablespoon fresh rosemary leaves, chopped

½ teaspoon fresh lemon zest
2 boneless, skinless chicken breast halves
2 teaspoons olive oil
½ cup reduced-sodium chicken broth
1. Combine rosemary, lemon zest, and pepper in a small bowl. Rub mixture over both
sides of chicken, pressing it into the meat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook about
2 minutes per side, until golden brown. Stir in chicken broth, reduce heat to low, cover,
and cook about 8 minutes, until chicken is cooked through. Spoon a little sauce over
chicken and serve.
(For ½ of recipe) 175 calories; 0 g carbohydrate; 28 g protein; 6 g fat (1 g sat); 0 g fiber; 175
mg sodium.
Side suggestions: Rosemary-roasted red potatoes. Steamed green beans.

Tortellini Soup
Servings: 6 (Freeze or save leftovers for lunch)
2 tablespoons olive oil

2 carrots, peeled and thinly sliced
1 white onion, diced
3 garlic cloves, minced
1 teaspoon rosemary leaves, chopped
28 ounces reduced-sodium vegetable broth
2 zucchini, diced
9 ounces spinach or cheese tortellini (fresh or frozen)
4 plum tomatoes, diced
1. Heat oil in a Dutch oven or large pot over medium heat. Stir in carrots and onion,
cover, and cook, stirring occasionally, for 4 minutes. Add garlic and rosemary to pot,
and cook another minute.
2. Stir in vegetable broth and zucchini, and bring to a boil. Reduce heat and simmer for 3
minutes. Add tortellini and tomatoes, and simmer for another 8 minutes, or until
tortellini are plump.
3. Season with pepper and serve.
(For 1/6 of recipe) 395 calories; 53 g carbohydrate; 13 g protein; 14 g fat (5 g sat); 7 g fiber;
945 mg sodium.
Side suggestions: Crusty bread (Italian or French).

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Lose It!

Premium Meal Plan #24

Time-saving tip: start fries before preparing wraps

2 tablespoons reduced-fat mayonnaise

Side suggestions: Sweet potato fries.

2 teaspoons canola oil

Side suggestions: Black beans and rice.

½ cup pineapple, diced

Side suggestions: Grilled asparagus. Rice pilaf.

Time-saving tip: Start potatoes before preparing chicken

1 tablespoon fresh rosemary leaves, chopped

Side suggestions: Rosemary-roasted red potatoes. Steamed green beans.

Servings: 6 (Freeze or save leftovers for lunch)

2 tablespoons olive oil

Side suggestions: Crusty bread (Italian or French).

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