MEN’S CURE

What You’ll Need

3 slices lean roast beef
1 whole-wheat tortilla
3/4 c mixed greens
1/4 c chopped tomato
1 Tbsp Dijon mustard
1 Tbsp blue-cheese crumbles

How To Make It

Arrange beef slices down the center of the tortilla, then add the other ingredients. Fold the outer edges in, then roll. Makes 1 serving.

Per Wrap:  208 calories, 22 grams (g) protein, 26 g carbohydrates, 5 g fat (2.5 g saturated), 1,038 milligrams (mg) sodium, 3 g fiber

Side Kick:  Turbo Tomatoes

What You’ll Need

1 large beefsteak tomato
1 tsp olive oil
1/2 tsp balsamic vinegar
Salt and pepper

How To Make It

Slice the tomato into 1/2″-thick rounds (about 3 to 4 slices total). Place them on a baking sheet, and drizzle with olive oil and vinegar. Season to taste with salt and pepper. Broil for 3 to 4 minutes. Makes 1 serving.

Per Tomato:  59 calories, 2 g protein, 7 g carbohydrates, 3 g fat (0 g saturated), 17 mg sodium, 2 g fiber

Recipes Diet Recipe, Recipe

6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen
4 teaspoons olive, canola, peanut or grapeseed oil, divided
1 white onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
1 can (15 oz.) black beans, rinsed and drained
1 can (14 oz.) diced tomatoes
1 can (4 oz.) mild diced green chiles
2 Tablespoons fresh lime juice
Salt and pepper, to taste

Rinse any ice glaze from frozen Alaska Pollock fillets under cold water, pat dry with paper towel. Heat a heavy nonstick skillet over medium-high heat. Brush both sides of fillets with 2 teaspoons oil. Place fillets in heated skillet and cook, uncovered, about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.

Turn fillets over; cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout. Remove from skillet and keep warm.

In the same skillet, cook onion and garlic in remaining oil over medium heat until soft, about 5 minutes. Stir in cumin; cook 1 minute. Add beans, tomatoes, and chiles. Cover and cook over low heat for 10 minutes. Stir in lime juice and season to taste with salt and pepper. Serve seafood fillets over the black bean compote.

Nutrition Fact per Serving

Recipes Diet Recipe, Recipe