Of all the steps I ask my Cityline Weight Loss Challenge participants to follow, eating a lighter “grain-free” supper tends to be the trickiest. While you certainly can have grain at lunch or dinner, my recommendation is to make “supper supplementary” and eat a lighter grain-free meal at the dinner hour. Remember, for weight loss, it is important at the early stages to “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”

Below you will find some delicious supper recipes to get your palate tempted and … help you stick with your weight loss plan. Enjoy!

Dinner #1: Lentil burgers

Ingredients:

• 2 cup (125 mL) low-fat plain yogurt
• 1/4 cup (60 mL) fresh mint leaves, chopped
• 1 tsp (5 mL) white wine vinegar
• 1 clove garlic, minced
• Pinch salt and pepper
• 3/4 cup (180 mL) walnuts, chopped and toasted
• 1/3 cup (80 mL) bread crumbs
• 2 garlic cloves, minced
• 2 tsp (10 mL) ground cumin
• 2 tsp (10 mL) ground coriander
• Pinch red pepper flakes
• 3/4 cup (180 mL) lentils, cooked, drained, and cooled
• 1 Tbsp (15 mL) extra-virgin olive oil
• 1 large egg

Directions:

1. In a bowl stir together yogurt, mint, vinegar, and garlic. Season with salt and pepper and set aside.

2. In a food processor or blender combine walnuts, bread crumbs, garlic, cumin, coriander, pepper flakes, salt, and pepper; process until finely ground. Add lentils and 1 Tbsp (15 mL) oil; pulse until coarsely chopped but not overly blended.

3. In a large bowl whisk egg. Add lentil mixture to egg; mix well and form into patties. Grill lentil burgers over medium heat for 3 to 4 minutes per side.

4. Drizzle burgers with yogurt sauce and any other desired toppings. Enjoy with side salad.

Makes 4 patties.

Nutrition facts per burger and sauce: 319 calories; 13 g protein 16 g total fat (2 g sat. fat, 0 g trans fat)); 34 g carbohydrates; 7 g fiber; 255 mg sodium

Dinner #2: Miso-glazed salmon

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Ingredients:

• 6.5 oz raw salmon fillet
• 1/2 tbsp miso paste
• 1/4 medium raw spring onion or scallions, minced
• 3/4 tsp ginger root, grated
• 1/4 tsp brown sugar
• 1/8 tsp red pepper flakes

Serve alongside 1 serving tossed green salad with 1 tbsp balsamic vinegar and 1 tsp extra-virgin olive oil.

Directions:

1. In a bowl, mix miso paste, minced green onion, grated ginger, sugar and red pepper flakes.

2. Coat salmon with miso mixture.

3. Place salmon on lightly oiled grill over medium heat. Cook for 8 minutes or just until salmon turns opaque and flakes easily with a fork.

4. Serve with side salad (2 cups lettuce 1/2 cup sliced cucumber, 2 slices of tomato, 1 tbsp balsamic vinegar, 1 tsp olive oil).

Serves 2

Calories 222, Fat 14 grams, Carbohydrates 2 grams, Protein 21 grams

Dinner #3: Basil chicken loaf

Ingredients:

• 1 Tbsp olive oil
• 1 small onion chopped
• 2 cloves garlic
• 2 lbs lean ground chicken or ground turkey
• 1 egg + 2 egg whites
• 1/2 cup ketchup
• 1 Tbsp Worcestershire sauce
• 1 Tbsp Dijon mustard
• 1 tsp Tabasco sauce
• 1 tsp sea salt
• 1/2 tsp pepper
• 1 cup whole wheat or spelt breadcrumbs
• 2 Tbsp chopped fresh basil or parsley
• 2 Tbsp chopped fresh chives or green onion

Directions:

1. Heat oil in non-stick skillet on medium heat and add onion and garlic and cook till fragrant but not brown. Leave to cool.

2. In large bowl; combine egg, egg white, ketchup, Worcestershire sauce, mustard, Tabasco, salt, pepper, breadcrumbs and cooled onion mixture.

3. Add ground meat to this mixture and combine well, kneading in fresh herbs and/or chives.

4. Spoon into glass baking dish and cover with foil.

5. Bake in preheated 350-degree oven for 1 hour then uncover and bake for 20 min. more. Cool and drain off excess liquid fat. Slice and serve.

Serves 8

Nutrition facts: Approx 200 cal/serving with 29 grams protein and 4 grams of fat

Dinner #4: Feta turkey burgers

Ingredients:

• 6 oz lean ground turkey
• 1 1/2 tbsp feta cheese
• 1/2 tsp dried oregano
• 1 serving tossed side salad
• 2 tbsp fat-free Italian salad dressing

Directions:

1. Preheat grill on medium-high heat.

2. In a bowl mix turkey, feta, oregano and pepper to taste. Form into a patty.

3. Lightly oil grate and place patty onto grill. Cook for about 10 minutes or until turkey is cooked through, flipping half way through. Enjoy with a side salad!

Makes 1 burger

Nutrition facts for 1 serving: 331 calories, 17.2 g fat, 135 mg cholesterol, 8 g carb, 36.7 g protein , 3.2 g dietary fiber

Dinner #5: Sweet and sour shrimp

Ingredients:

• 4 oz cooked shrimp
• 2 tsp extra-virgin olive oil
• 1/4 cup chopped onion
• 2/3 cup broccoli florets
• 1/8 cup pineapple chunks in own juice
• 2 Tbsp sweet and sour sauce
• 1/2 cup raw sprouted mung beans

Instructions:

1. Heat oil in a medium non-stick sauté pan. Add chopped onion and cook until soft. Add broccoli and cook until tender. Mix in pineapple chunks and sweet and sour sauce and cook for another 5 minutes. Add shrimp and heat through, then add bean sprouts and stir well. Serve.

Serves 1

Calories 313, Fat 11g, cholesterol 239mg, carbs 24.2g, protein 29.6g

Preparation time: 10 min
Cooking time: 10 min
Total time: 20 min

Image: Stock photo