nutrition for weight loss

Preheat the oven to 425 degrees F. 

Marinade:

In a small mixing bowl add 1/2 cup of olive oil, along with the juice from 1 lemon (about 3 tbsps of juice - fresh lemon juice, not bottled). Add 4 minced garlic cloves. Add 2 teaspoons of dried oregano, 1 teaspoon of dried thyme, 1 teaspoon of kosher salt, half a teaspoon of black pepper, and 1 teaspoon of dijon mustard. Stir marinade. 

Take 6 boneless chicken thighs.

Add 2/3 of the marinade over the chicken.

Use your hands to dig in and mix the chicken, until well coated. Marinade the chicken for about 15-20 minutes. Keep off to the side while preparing the vegetables. 

Veggies:

1 yellow bell pepper, diced, in bite-size chunks.

Cut half of a red onion into wedges.

Cut 1 large zucchini into wedges.

Add all the veggies to a sheet pan, scattering them across.

Add 1 pint of cherry tomatoes.

Drizzle the remaining 1/3 of the marinade over the veggies.

Use your hands to mix the veggies to ensure they are all evenly coated with oil and marinade.

Nestle the chicken thighs on top of the veggies.

Bake for 30 minutes.

While the chicken is baking:

Chop up 2 tablespoons of fresh parsley.

After 30 minutes take the pan out of the oven and add kalamata olives.

Sprinkle 1 cup of feta cheese on top.

Return the sheet pan to the oven and bake for about 15 minutes.

Remove sheet pan from the oven.

Sprinkle the chopped parsley on top.

Enjoy!

2 skinless, boneless chicken breasts (8 ounces each), halved

3 tablespoons extra-virgin olive oil, divided

1 teaspoon lemon zest

1/2 teaspoon salt, divided

1/2 teaspoon ground pepper, divided

3/4 cup whole-wheat orzo

2 cups thinly sliced baby spinach

1 cup chopped cucumber

1 cup chopped tomato (tomatoes on the vine)

1/4 cup chopped red onion

1/4 cup crumbled feta cheese

2 tablespoons chopped Kalamata olives

2 tablespoons lemon juice

1 clove of garlic, grated

2 teaspoons chopped fresh oregano

Step 1

Preheat oven to 425 degrees F.

Step 2 

Brush Chicken with 1 tablespoon oil and sprinkle with lemon zest and 1/4 teaspoon salt and pepper. Place in a baking dish. Bake until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 25 to 30 minutes.

Step 3

Meanwhile, bring a quart of water to a boil in a medium saucepan over high heat. Add orzo and cook for 8 minutes. Add spinach and cook for 1 minute more. Drain and rinse with cold water. Drain well and transfer to a large bowl. Add cucumber, tomato, onion, feta and olives. Stir to combine.

Step 4

Whisk the remaining 2 tablespoons oil, lemon juice, garlic, oregano and the remaining 1/4 teaspoon each salt and pepper in a small bowl. Stir all but 1 tablespoon of the dressing into the orzo mixture. Drizzle the remaining dressing over the chicken and serve with the salad.

8 ounces gluten-free penne pasta or whole-wheat penne pasta 

2 tablespoons extra-virgin olive oil 

1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces 

1/2 teaspoon salt 

1/4 teaspoon ground pepper 

4 cloves garlic, minced 

1/2 cup dry white wine 

Juice and zest of 1 lemon 

10 cups chopped fresh spinach 

4 tablespoons grated Parmesan cheese, divided  

Step 1  

Cook pasta according to package directions. Drain and set aside  

Step 2  

Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt, and pepper; cook, stirring occasionally, until just cooked through, 5-7 minutes.  

Step 3  

Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.   

Step 4  

Remove from heat. Stir in spinach and the cooked pasta.  

Step 5  

Cover and let stand until the spinach is just wilted.  Step 6  Divide among 4 plates and top each serving with 1 teaspoon of Parmesan.   

One-Pot Garlicky Shrimp & Broccoli

Ingredients

3 tablespoons extra-virgin olive oil, divided

6 medium cloves garlic, sliced, divided

4 cups small broccoli florets

1/2 cup diced red bell pepper

1/2 teaspoon salt, divided

1/2 teaspoon ground pepper, divided

1 pound peeled and deveined raw shrimp 21-30 count

2 teaspoons lemon juice, plus more to taste

Directions

Step 1

Heat 2 tablespoons oil in a large saucepan over medium heat. Add half the garlic and cook until beginning to brown, about 1 minute. Add broccoli, bell pepper, and 1/4 teaspoon of each salt and pepper. Cover and cook, stirring once or twice and adding 1 teaspoon water if the pot is too dry until the vegetables are tender, 3 to 5 minutes. Transfer to a bowl and keep warm.

Step 2

Increase heat to medium-high, add the remaining garlic, and cook until beginning to brown, about a minute. Add shrimp and the remaining 1/4 teaspoon of each salt and pepper; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes. Return the broccoli mixture to the pot along with lemon juice and stir to combine.

Ingredients

1 pound Brussels sprouts, trimmed and sliced

1 fennel bulb, trimmed and cut into strips

1 tablespoon plus 1 teaspoon olive oil, divided

1/2 teaspoon salt, divided

1/2 teaspoon ground pepper, divided

1 (1 pound) halibut fillet, cut into 4 portions

4 cloves garlic, minced, divided

3 tablespoons lemon juice

2 tablespoons unsalted butter, melted

2 cups cooked quinoa 

1/4 cup chopped sun-dried tomatoes

1/4 cup chopped pitted Kalamata olives

2 tablespoons chopped fresh parsley 

Step 1

position racks in the upper and lower thirds of the oven; preheat to 400 degrees F.

Step 2

Combine brussels sprouts, fennel, 1 Tbsp. oil, and 1/4 tsp. each salt and pepper in a large bowl; toss to coat. Spread in a single layer on a large rimmed baking sheet. Bake, stirring occasionally, until tender, 20 to 25 minutes.

Step 3

Meanwhile, place halibut on another large rimmed baking sheet and top with half of the garlic and the remaining 1/4 tsp. each of salt and pepper. Combine lemon juice and melted butter in a small bowl. Drizzle or brush half of the mixture over the fish. Bake until the fish is opaque and flakes easily with a fork, 12 to 15 minutes.

Step 4

Meanwhile, combine quinoa, and the remaining 1 tsp. oil, sun-dried tomatoes, olives, and parsley in a medium bowl,

Step 5

Add the remaining garlic to the lemon-butter mixture. Pour the mixture over the vegetables and bake for 1 minute more, Serve the halibut and the vegetables alongside the quinoa mixture.

Disclaimer - Always consult with your family doctor before starting any new diet for maximum benefit.