quick and easy low-cal dinners


Quinoa and Spinach Salad Serves 6 | Gluten Free, Vegan prep 8 minutes | cook 20 minutes


This lean protein- and fiber-packed salad will satisfy you for hours. Sprinkle with balsamic or apple cider vinegar before serving for an additional flavor kick. It’s also delicious alongside wild salmon.


¾ cup quinoa, well washed ¼ teaspoon salt 1½ cups water 1 tablespoon extra-virgin olive oil ½ large sweet onion, diced


1½ cups diced bell pepper (red, yellow, or orange)


1 pound fresh spinach leaves


1 (14-ounce) can cannellini beans, rinsed and drained


2 large cloves garlic, pressed or minced


1 teaspoon crushed red pepper flakes


1. In a small saucepan, combine quinoa, salt, and water. Bring to a full boil. Cover and reduce heat to low; cook for 10 minutes. Remove from heat. Let sit for 5 minutes; then fluff with a fork. 2. Meanwhile, heat olive oil over medium-high heat in a large skillet. Add onions and peppers and sauté until soft, about 5 minutes. Add spinach and beans and continue cooking until spinach is wilted, about 5 minutes. Add garlic, red pepper flakes, and salt and pepper to taste. Stir to combine. 3. In a large bowl, combine cooked quinoa with spinach mixture. Serve immediately.


PER SERVING: 195 cal, 4g fat (2g mono, 1g poly, 1g sat), 0mg chol, 10g protein, 31g carb, 7g fiber, 357mg sodium


Greek Turkey Mini-Meatloaves


Serves 4 prep 10 minutes | cook 20 minutes


Greek spices, olives, and feta cheese give this classic comfort food a Mediterranean twist. Using ground turkey instead of traditional beef yields calorie and fat savings.


½ large onion 3 large cloves garlic ½ cup pitted Greek olives ½ cup Greek-style feta cheese


1¼ pounds lean ground turkey breast 1 tablespoon dried oregano


1 tablespoon Worcestershire sauce


1 tablespoon red wine vinegar


½ cup bread crumbs (fresh or dried) 1 egg


1 tablespoon extra-virgin olive oil


1. Preheat oven to 425˚. In a food processor, combine onion, garlic, olives, and feta; pulse until roughly chopped (not puréed). In a large mixing bowl, combine onion mixture with turkey, oregano, Worcestershire, vinegar, bread crumbs, and egg. Use hands to mix well but do not compact tightly. 2. Divide meat into four equal portions. Mold each into a mini- meatloaf and set on a baking sheet. Drizzle with olive oil and season with salt and pepper to taste. Bake for 20–25 minutes, until a meat thermometer reads 165˚.


PER SERVING: 234 cal, 8g fat (4g mono, 1g poly, 3g sat), 98mg chol, 27g protein, 11g carb, 1g fiber, 355mg sodium


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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2012 by Natren Inc. All rights reserved. The symbol ® denotes a registered trademark of Natren Inc.


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