EAT FOR YOUR AGE! Our friend Dr. Ro brings the best meals for whatever stage of life you’re in!
*All recipes are based on 1 serving
Dinner in your 20’s
Dinner: Stir-Fried Chicken with Tomatoes and Olives; Steamed Cauliflower, Sauteed Spinach
(4 ounces boneless, skinless chicken breast, cut into strips, sauteed with 2 tablespoons chopped onion, 1 tablespoon sliced olives; 2 tablespoons fat-free Italian dressing: 1/3 tablespoon dried basil; 1 teaspoon dried oregano; and ½ fresh plum tomato, cut into chunks)
Steamed cauliflower (1/2 cauliflower florets, steamed)
Sauteed spinach (2 cups fresh or frozen spinach sauteed in 1 1/3 tablespoons extra virgin olive oil and ¼ teaspoon each salt and pepper)
20 ounces Lemon Water
Dinner in Your 30’s
Sesame Salmon w/Apple Slaw
12 Asparagus Steamed
1 peach, nectarine, or plum
20 ounces Lemon or Lime water
Sesame Salmon w/ Apple Slaw
3 ounces Salmon
1/4 teaspoon salt plus more to taste
1/3 teaspoon ground black pepper, plus more to taste
1/2 half tablespoon extra virgin olive oil
2 cups shredded savoy cabbage
1/2 cup thinly sliced Brussels sprouts
1/2 cup shredded carrots
1/2 Gala apple, cut into bite-size pieces
1 small scallion, thinly sliced
2 ounces plain Greek yogurt
1 tablespoon lemon juice
1/4 ounce toasted sesame seeds
Sprig of fresh flat-leaf parsley
Lemon slice
- Season the salmon with 1/4 teaspoon salt and tge 1/4 teaspoon pepper. In a large non-stick skillet over medium-high heat, warm oil. Cook salmon 3 to 4 minutes per side, or until the fish becomes opaque and flakes with a fork.
- Meanwhile, in a medium bowl, toss together tge cabbage, Brussels sprouts, carrots, apple, scallion, yogurt, lemon juice, and more salt and pepper to taste.
- Gently sprinkle the sesame seeds over the salmon and serve with slaw. Garnish with parsley and lemon slice.
Dinner In Your 40’s
Asian-style Beef with Asparagus
1/2 Sweet Potato, microwaved, topped with 1/8 teaspoon ground cinnamon
20 ounces lemon water
Asian Style Beef with Asparagus
4 tablespoons reduced sodium teriyaki marinade
1/4 cup fat-free, low-sodium beef broth
1/4 teaspoon Thai Chili garlic paste
1 tablespoon toasted sesame oil
1/2 cup diagonally cut asparagus pieces (1” long)
1/2 cup diagonally cut green beans (1” long)
4 cloves minced garlic
4 ounces beef flank steak, trimmed if all fat, cut into
bite-size pieces
1/2 cup cherry tomatoes, halved
1/4 cup chopped scallions
- In a small bowl, combine teriyaki marinade, broth, and chili garlic paste. Set aside.
- In a skillet over high heat, warm oil. Cook asparagus, green beans, and garlic for 3 minutes, or until the asparagus and green beans are tender and crisp.
- Push vegetables to the side of skillet. Add steak and cook, stirring frequently, for about 2 minutes, or until done.
- Add the reserved marinade, tomatoes, and scallions. Reduce heat to low and simmer for 1 minute. Serve.
Dinner In Your 50’s+
Grape Chicken over 1/2 cup cooked spaghetti squash
Tossed Salad (2 cups mixed greens tossed in
Dr. Ro’s Salad Dressing:
1 1/2 Tablespoons white balsamic vinegar
1 tablespoon extra virgin olive oil
Whisk ingredients in a small bowl
20 ounces mint lemon water
Grape Chicken * 15 minute recipe
3 ounces boneless, skinless chicken breast
1 cup fat-free low-sodium chicken broth
1 teaspoon cornstarch
1/4 teaspoon dried or fresh chopped mint
1/4 cup seedless red or white grapes, halved
- In a large nonstick skillet coated with cooking spray over medium heat, cook chicken for 8 to 10 minutes, turning to brown evenly, or until chicken is no longer pink. Remove from skillet and keep warm.
- In a small bowl, combine broth, cornstarch, and mint. Add to the skillet and cook, stirring frequently, until thickened abs bubbly. Cook abs stir for 2 minutes. Stir in the grapes and cook for 2 minutes, or until heated through. To serve, pour sauce over chicken.
