Meal Plan Good One
Meal Plan Good One
Meal Plan Good One
Pan-Fried Sole
Moroccan-Style Chicken
Pasta with Sun-Dried Tomatoes and Sausage
Classic Tomato Soup
Pork Tenderloin with Fall Vegetables
Servings: 2
Nutrition Information
(For ½ of recipe) 395 calories; 29 g carbohydrate; 39 g protein; 13 g fat (4.5 g
sat); 1.5 g fiber; 750 mg sodium.
Servings: 2
Nutrition Information
(For ½ of recipe) 240 calories; 8 g carbohydrate; 29 g protein; 10 g fat (2 g sat);
1.5 g fiber; 595 mg sodium.
Servings: 2
¼ cup dried sun-dried tomatoes, sliced (use scissors to cut into small strips)
4 ounces whole wheat penne (or other pasta)
2 teaspoons olive oil
½ pound hot Italian turkey sausage, casings removed
2 garlic cloves, thinly sliced
½ cup reduced sodium chicken stock
1 bunch Swiss chard (about ½ pound), washed and stems removed
2 tablespoons grated Parmesan cheese
Nutrition Information
(For ½ of recipe) 490 calories; 58 g carbohydrate; 32 g protein; 17.5 g fat (6 g
sat); 8.5 g fiber; 1,710* mg sodium.
1. Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic
and sauté for 1 minute. Add fresh tomatoes and sauté another 2-3
minutes.
2. Stir in stock and diced tomatoes. Bring to a boil and then reduce heat
and simmer for 20 minutes.
3. Carefully pour (or scoop) half of the mixture into a blender and process
until smooth. Pour into a bowl and repeat with remaining mixture.
4. Pour soup back into the pot and stir in the heavy cream over low heat.
Garnish with fresh basil and serve.
Nutrition Information
(For ¼ of recipe) 230 calories; 20 g carbohydrate; 8.5 g protein; 15 g fat (7.5 g
sat); 4.5 g fiber; 855 mg sodium.
Servings: 8 (Entertain with this dish, or freeze leftover pork for quick dinners.)
Nutrition Information
(For 1/8 of recipe) 360 calories; 28 g carbohydrate; 33 g protein; 12 g fat (3.5 g
sat); 5 g fiber; 505 mg sodium.