Turbocharge Diet Recipe

Snacks and meals for our pick-and-choose plan.

The tasty snacks, lunches and dinners here are sure to satisfy your hunger while also helping to whittle your waist. They're perfect when you need to whip up something fast, too--preparation times are 12 minutes or less.

Here are the turbocharge diet recipe for you:

1. Better Than Deli Tuna Salad. Preparation time 10 minutes.

---Fresher, leaner, and full of crunch--you'll swear off deli tuna salad after enjoying this slimmed-down version. Serve on a bed of crisp mixed greens spritzed with lemon juice or balsamic vinegar, or spread the salad on GG Scandinavian Bran Crispbreads.

1 can (3 oz) water-packed tuna, drained and flaked
1 hard-boiled egg white, chopped
1/4 c each finely chopped red and green bell peppers
1/4 c chopped celery
2-3 Tbsp. chopped dill pickle
1 1/2 Tbsp light mayonnaise
1 Tbsp. chopped red onion
Salt and freshly ground black pepper to taste

Procedure:

In salad bowl, combine all ingredients and stir with fork to blend well. Serve immediately, or cover and refrigerate until ready to serve.

Makes 1 serving (1 1/2 cups)
Per Serving: 230 cal, 25 g pro, 9 g carb, 10 g fat, 2 g sat fat, 45 mg chol, 1 g fiber, 180 mg sodium

2. Mustard-Crumbed Chicken. Preparation time: 8 minutes, cook 17 minutes.

---Good with steamed vegetables. Try a colorful and healthful assortment including carrots, turnips, green beans, and red peppers.

1 Tbsp. grainy mustard
1 Tbsp. plain fat-free yogurt
1/4 tsp. poultry seasoning
1 4-oz boneless, skinless, chicken breast half
3 GG Bran Crsipbreads, crumbled, put in a resealable plastic freezer bag, and crushed fine with a rolling pin (about 1/4 c)

Procedure:

1. Preheat oven to 375F. Coat small baking pan with olive oil and cooking spray.
2. In a small shallow bowl, mix mustard, yogurt, and seasoning. Turn chicken in mixture to coat both sides. Put crumbs on sheet of wax paper and roll chicken in crumbs.
3. Transfer to prepared baking pan. Mist chicken with olive oil cooking spray. Bake until chicken is no longer pink in thickest part, 15-17 minutes. Serve hot.

Makes 1 serving.
Per serving: 230 cal, 30 g pro, 18 g carb, 3 g fat, 0.5 g sat fat, 65 mg chol, 3 g fiber, 440 mg sodium

3. Scallop and Vegetable Packets. Preparation time: 12 minutes. Cooking time: 20 minutes.

--- Makes great dish for busy people. In short order the scallops and veggies are on the table--with no stirring and no pots to wash!

2 c packed yellow spinach
2 c slice yellow summer squash
1 lb sea scallops, rinsed about patted dry, tough tendon at sides removed
20 slender asparagus spears, tough ends snapped off, cut in 2" lengths (about 2 c)
4 slices sweet onions, rings separated
4 slices tomato
1/3 c chopped Italian parsley
4 tsp vermouth or dry white wine
1/2 tsp salt
1/4 tsp freshly ground black pepper

Procedure:

1. Preheat oven 425 F. Set out 2 rimmed baking sheets.
2. Tera off 4 20"-long sheets of heavy-duty foil. Fold each piece crosswise like a book, then open up. Coat one half of each sheet with olive oil cooking spray.
3. In center of each sprayed half, arrange 1/2 cup spinach, 1/2 cup squash, one quarter (4 ounces) of the scallops, 1/2 cup asparagus, 1 slice onion, and 1 slice tomato, Sprinkle with heaping tablespoon parsley. Drizzle with 1 teaspoon vermouth, and sprinkle with some salt and pepper.
4. Fold other side of foil over food. Crimp edges tightly to seal. Place packets on baking sheets.
5. Bake until scallops are opaque in thickest part and vegetables are tender about 20 minutes. Transfer contents of each pocket to a heated dinner plate and serve immediately.

Makes 4 servings:
Per serving: 140 cal, 22 g ro, 10 g carb, 1 g fat, 0 g sat fat, 35 mg chol, 2 g fiber, 510 mg sodium

4. Roasted Sage-Lemon Salmon. Preparation time: 4 minutes. Cooking time: 12 minutes.

---This is a super recipe that goes together in minutes any leftovers are terrific cold for lunch next day.

1 1/4 lb skinned salmon fillet, cut in 4 5-oz portion.
2 Tbsp. fresh lemon juice
1 tsp dried sage, crumbled
3/4 tsp coarsely ground black pepper
1/2 tsp kosher salt
lemon wedges

Procedure:

1. Preheat oven to 450 F. Coat rimmed baking sheet with olive oil cooking spray.
2. Place salmon on baking sheet. Drizzle evenly with lemon juice. In cup, mix sage, pepper and salt with your fingers. Sprinkle evenly over salmon.
3. Roast salmon until just opaque in thickest part, 9 - 12 minutes, depending on thickest.
4. Transfer to warmed dinner plates and serve with lemon wedges.

Makes 4 servings.
Per serving: 260 cal, 28 g pro, 2 g carb, 15 g fat, 3 g sat fat, 85 mg chol, 0 g fiber, 320 mg sodium