Trader Joe's Mahi Mahi Burgers

What to get:
Trader Joe's Mahi Mahi Burgers

Where to get it:
Trader Joe's

Why we approve: Fish is good for you.  It has no nasty ingredients and lots of good-quality protein. Has the coveted Omega 3's we all need, albeit a pretty small quantity as this is a fairly low-fat fish.


Preparation:
Heat oil of your choice in pan. I used coconut oil, but olive oil would be fine. Pan fry until lightly browned on each side--be careful not to overcook.  Easy! Add any vegetable of your choice and you have a great lunch or dinner.  I had two for dinner and was very happy; the picture shows the burger atop a pile of sauteed "broccoslaw". 

Variations: Try with broccoslaw: saute broccoslaw in some coconut oil, add salt and pepper.  Dill seeds or other spices would be nice.
On that note, adding a touch of fish seasoning such as Old Bay seasoning is very tasty. 
If you're a guy, on maintenance, or if this is a post-workout meal, try adding a potato or rice.  Putting the patty on top of Ezekiel Bread, adding tomato and lettuce, is a great meal as well.
One time, I added Trader Joe's frozen Kale along with some other leftover veggies I had in the fridge and ended up chopping up the fish with my spatula since I was kind of in a hurry. Add some soy sauce and you have instant stir fry!

Pros: Nice slug of protein (15 grams per patty), easy to prepare, tasty, gets your servings of fish in.  The Mahi  Mahi is mild and has a good texture, even my fish-hating teenage boy liked this one.

Cons: None really.  Not great for lunch unless you like cold fish or a microwave.

Roasted Rosemary Chicken Breast with Wild Rice Pilaf

Here's another winner from Trader Joe's prepared fresh food section.

WHAT TO GET: Roasted Rosemary Chicken Breast with Wild Rice Pilaf
WHERE TO GET IT: Trader Joe's

WHY WE APPROVE: Very tasty, excellent nutritional stats, easy to dress up and make a full meal, low (310) calories, great for a lunch or dinner, very little bad stuff in it

PREPARATION: Puncture film with fork and microwave on medium for 5-7 minutes OR pierce film and bake in a 350 oven for 20-30 minutes. (why you puncture for microwave but pierce for oven, I do not know.  These are the TJ's instructions.)  This item serves two.

VARIATIONS: I took out one chicken breast and half of the rice, since I was eating alone, and microwaved for 4 minutes on medium.
You should add veggies on the side, I took some fresh spinach and put it over the top the last minute and it was great.  Any sort of salad or veg rounds this out perfectly.  Since the chicken skin is included on the breast, I peeled it off--not because I dislike chicken skin, per se, only flabby chicken skin.  Perhaps if I had baked it it would have gotten nice and crispy.

PROS: Very nice nutritional stats--26 grams of protein and 15 grams of fat to keep you full (removing the skin will subtract between 7-14 grams of fat), it tastes good so you don't feel deprived; rice fans will be happy with the pilaf and it isn't so much that it will blow your diet; easy to prepare

CONS: Not much in the way of veggies--the label states that there are onions, carrots, mushrooms, spinach, and red bell pepper, but they are miniscule amounts. Contains nutrient deficient white rice, but in the context of an overall healthy diet it's not a big deal.  Not much nasty stuff in it except a small amount of canola oil and sugar.  I'm very sugar sensitive and it didn't bother me, so it couldn't be much.

Wild Salmon in Yogurt and Mint Sauce

What to buy: Wild Salmon in Yogurt and Mint Sauce
Where to buy: Trader Joe's

Here is yet another Trader Joe’s prepared meal that is so good it’s amazing that it’s frozen. Perhaps one of the reasons it's so good is because it’s produced in France. I remember when I visited France almost 20 years ago, they already had excellent frozen East Indian food; they've got years of experience making frozen food edible; we’re finally catching up with the quality over here. 

The ethics of transporting frozen food halfway around the globe aside, this is a satisfying, tasty dish with a nice hunk of salmon.  Weighing in at 24 grams of protein, this will keep you filled up for a few hours and give you a nice dose of Omega 3's, which we all need in our diet.  

 Unlike most American frozen foods, this salmon actually needed a little salt, but was tender and moist and not overly fishy.  The salmon is on top of a bed of spinach and orzo,  and the mint and creaminess of the mixture goes really well with the flavor of the salmon.  Add a salad or any sort of veggies to this dish and it is absolutely perfect for a dinner post workout if you’re in fat loss mode, since it has 34 grams of carbs and you'll add more with vegetables or salad; or it’s also really great for maintenance.  

This dish is such a great deal and yet another example of restaurant-quality food in the frozen aisle that has great nutritional stats for anyone.  

Trader Joe's Lemon Chicken Salad

What to buy: Lemon Chicken Salad
Where to buy: Trader Joes

 

Here's a salad that's truly grab and go. You won't have to modify this one at all. 

The label is deceiving, as usual--there are two servings to this small container--total calories 400, 24 grams protein, 26 grams fat, 18 grams carbs. For many people, this is an ideal diet lunch or dinner; the fat content will keep you satisfied for hours. For those who prefer a little more in the way of carbs, a bit of the dressing can be discarded and you can add a small piece of fruit.

When I tasted this salad, I had high marks all around--it's tasty, has lots of nutritional value, and best of all I don't have to do anything except grab it and eat.

Trader Joe's Tandoori Style Butter Chicken with Butternut Squash, Spinach and Peppers on Rice

What to buy: Tandoori Style Butter Chicken
Where to buy: Trader Joes

Here is one dish that is about as good as you can get with prepared foods! Not only does it taste terrific, but it includes nutrient-dense ingredients that are uncommon and really, really good for you—butternut squash? Red Peppers? Fresh Spinach? You betcha! These ingredients are packed with antioxidants and flavor.

At 360 calories and over 40 grams of carbs, it’s a little carb heavy for women on a diet, but not a disaster by any means. If I were dieting (I’m only 5’4”) I would probably leave some of the rice and add a big green salad with lots of veggies and a good olive-oil based dressing—this will up the healthy fats and add more bulk to keep you full longer.If I had just worked out, I would go ahead and eat the rice.

I think the major reason this dish tastes so good is that it is in the fresh case; the spinach doesn't get that seaweed-y texture, it's just wilted enough and tender. The squash is an unusual addition, but the texture is really good and satisfying. A few raisins thrown in add a sweet surprise; this dish won't make you feel deprived and diet-y, although it is just about perfect for a dieter's meal.

Overall, I would give this dish an A- due to the rice; but honestly it is a great choice for both fat loss and maintenance. The taste is as good as many restaurants and the variety of veggies is outstanding.