Healthy Dinner Recipes and Menus

Healthy Dinner Menus

The road to health begins at the family table. Planning ahead by having healthy weekly menus saves time, money, and the temptation to hit the take out restauraunts.

We're parents of busy families also, so we began swapping our healthy dinner ideas with each other until we had a full 8 weeks of healthy dinners planned out. Use the planned weekly meals we put together as they are, or substitute meals with other choices from our Healthy Dinner Ideas section. Its filled with even more family friendly healthy dinners.

8 Weeks of Healthy Dinner Menus & Recipes

Use the free 8 weeks of meal plans we put together for a simple no-stress way to eat healthy dinners your family will love.

Week One

Week One Menu

Week Two

Week Two Menu

Week Three

Week Three Menu

Week Four

Week Four Menu

Week Five

Week Five Menu

Week Six

Week Six Menu

Week Seven

Week Seven Menu

Week Eight

Week Eight Menu

Healthy Menus

Healthy Dinner Menus with Recipes

 

Week One Healthy Dinner Recipes and Menus

The first full week of healthy dinner recipes, seven days of different meals your family will love!

* Lighter Beef Stroganoff
* Grilled Chicken Sandwiches
* Baked Ziti with Mushrooms
* BBQ Pork Tenderloin Kebabs
* Cheesy Chicken and Vegetable Skillet
* Beefy Deep Dish Pizza
* Diner-Style Turkey Burgers

 

Week Two Healthy Dinner Recipes and Menus

The second week of healthy dinner recipes, with a variety of wonderfully spiced and flavored dishes.

* Chicken Pasta Pizza
* Teriyaki Pork Tenderloin
* Baked Crab Cakes
* Beef Fajitas
* Roasted Chicken with Roasted Garlic Parsley
* Sausage Lasagna
* Crock Pot Beef-Barley Stew

 

Week Three Healthy Dinner Recipes and Menus

The third week of healthy dinner recipes, home cooked meals that are easy to make and taste great!

* Ham and Cheddar Pasta Casserole
* Beefy Enchiladas
* Cheese Stuffed Italian Chicken
* Eggplant Parmesan
* Pepper-crusted Flank Steak with Mushroom Sauce
* Creamy Chili Corn Chicken
* Portobello Mushroom Pizzas

 

Week Four Healthy Dinner Recipes and Menus

The fourth week of healthy dinner recipes, including a comfort food favorite and aromatic sauces for chicken and pork.

* Beef Stir-Fry
Pesto Chicken with Squash
* Pork Chops with Peach Sauce
* Pasta Primavera with Cheese
* South of the Border Meatloaf
* Chicken Cutlets with Ginger Sauce
* Little Italy Sausage Potato Skillet

 

Week Five Healthy Dinner Recipes and Menus

The fifth full week of healthy dinner recipes, adds even more meal choices to your family's menu!

* Sweet and Sour Chicken
* Baked Smothered Steak
* Spaghetti Squash Pie
* Pork with Ginger-Pear Sauce
* Cucumber Chicken
* Balsamic Pork Chops
* Beef and Macaroni Skillet Supper

 

Week Six Healthy Dinner Recipes and Menus

Our healthy dinner recipes for the sixth full week combine a touch of elegance and a hearty portion of home style cooking.

* Linguine with Shrimp and Scallops
* Molasses Glazed Pork Roast
* Chicken Pot Pie
* Veggie-Filled Burgers
* Dijon Roast Beef
* Tomatillo-Pineapple Chicken
* Fettuccine Alfredo

 

Week Seven Healthy Dinner Recipes and Menus

In the seventh week of healthy recipes you'll find a spicy favorite jerk chicken, peachy pork chops, and linguine with white clam sauce.

* Penne with Chicken and Broccoli
* Linguine with White Clam Sauce
* Lentil and Kielbasa Stew
* Pork with Peachy Salsa
* Spicy Sloppy Joes
* Jerk Chicken
* Flank Steak with Spicy Crust

 

Week Eight Healthy Dinner Recipes and Menus

The eighth week of healthy dinner recipes has everything from steak lover's tasty fare to Italian favorites like pasta and meatballs.

*Cheese Stuffed Chicken Breasts
*Fusilli with Meatballs
*Pan Fried Pork Filets
*Fettuccine with Scallops, Asparagus, and Lemon
*Grilled Margarita Flank Steak
*Chipotle Chicken Corn Pizza
*Pork Chops with Apple Cream Sauce

 

Villa Giardino Fresh Lasagna

Healthy Lasagna



Ingredients:
 
2 red bell peppers
2 green bell peppers
1 medium eggplant
2 medium zucchini (about 8 ounces each)
Olive oil cooking spray

1 tub (8 ounces) part skim ricotta cheese
1 cup shredded Parmesan cheese
1 cup part skim shredded mozzarella cheese
1 egg, lightly beaten
2 garlic cloves, minced
1 Tablespoon Italian seasoning
1 teaspoon salt

6 cups tomato basil spaghetti sauce
1 (9 ounce) package oven ready lasagna noodles

 
Directions:
 
1. Heat oven to 400 degrees F. Remove the seeds from the peppers. Cut each one in half, then cut into large chunks.

2. Trim ends from eggplant and zucchini then cut into slices about ¼ inch thick.

3. Lightly coat two large baking trays with the olive oil spray, then place peppers, eggplant and zucchini in a single layer divided between the two trays.

4. Spray olive oil evenly across all vegetables on each pan. Sprinkle salt and pepper to taste over all.

5. Roast for 25 minutes until vegetables are lightly browned. Remove from oven and set aside.
   
6. Reduce oven heat to 350 degrees F.

7. In a large bowl, combine the cheeses, egg, garlic, Italian seasoning and salt. Mix well to combine.

8. Lightly coat a 13x9 inch baking dish with olive oil spray.

9. Arrange a layer of the vegetables on the bottom, then pour 1 1/2 cups of the spaghetti sauce on top.

10. Top with a layer of lasagna, then spread a third of the cheese mixture on top.

11. Repeat until you have 3 layers of pasta. Finish by evenly spreading the last 1 1/2 cups spaghetti sauce on top.
   
12. Bake for 45 minutes until bubbling and lightly browned on top.

Makes 6 servings


Nutrition Information:

One serving equals:

464 calories
10 grams fat (5 grams saturated fat)
37 mg cholesterol
590 mg sodium
42 grams carbohydrate
8 grams fiber
21 grams protein





Healthy Recipes

Healthy-Recipes

Healthy Dinner Ideas

 

We've put together tasty healthy dinner ideas, including eight weeks worth of healthy weekly meal plans. Recipes for each day's main dish are included.

Healthy doesn't mean bland as these dinner recipes show, they are all tasty home cooked meals your family will enjoy.

The nutrient list that is at the beginning of each of the healthy recipes can help you keep your diet in check. Choosing healthy homemade foods instead of over processed supermarket or takeout food is an easy way to begin or maintain a healthy lifestyle for your whole family.

Click on the link for each week to get the full week of healthy recipes and the meal plans that go with each day. Plan ahead and forget about worrying what to have for dinner, while knowing you are providing your body with great fuel.

 

 

 

Healthy Dinner Recipes

Healthy Chicken Recipes

Healthy Chicken Meals

Delicious Chicken Dinners

View More
Healthy Stir Fried Beef

Healthy Beef Meals


Healthy Beef Dinners Full of Flavor
View More

 

Healthy Pork Recipes

Healthy Pork Meals

Healthy Pork, Bacon and Ham

View More
Healthy Meatless Recipes

Meatless & Seafood


Pasta, Seafood and Meatless Meals
View More

Healthy Soup and Side Dishes

Soups and Sides

Healthy Soups & Side Dishes

View More
Healthy Bread and Dessert Recipes

Breads and Desserts

Healthy Bread & Dessert Recipes

View More

 


8 Weeks of Healthy Dinner Menus & Recipes

Healthy Menus

Healthy Dinner Menus with Recipes

Week One

Week One Menu

Week Two

Week Two Menu

Week Three

Week Three Menu

Week Four

Week Four Menu

Week Five

Week Five Menu

Week Six

Week Six Menu

Week Seven

Week Seven Menu

Week Eight

Week Eight Menu

 


 

Healthy Chicken Dinner Recipes

Pizza Style Chicken Meatloaf


Chicken is easy to include in a healthy dinner with so many wonderful ingredients that add delicious flavor to this main dish star. Family friendly meals include chicken prepared in a variety of ways to please every palate.

Healthy Chicken Recipes

Healthy Poultry Dinners

Rotini Chicken Casserole

Pineapple, Mango, and Chicken Kabobs

Cheesy Breaded Turkey Rolls

Tortilla-Crusted Chicken

Herb-Crusted Chicken with Feta Sauce

Chicken and Butternut Squash with Herbed Wine Sauce

Skillet Pizza Chicken

Chicken and Dumplings from Scratch

Chicken Pot Pie with Phyllo Crust

Spaghetti with Turkey Meatballs in Spicy Tomato Sauce

Stuffed Turkey Burgers

White Chicken Chili

Whole-Wheat Turkey Sausage, Pepper, and Onion Pizza

Chicken Breasts Florentine

Cranberry Chicken with Wild Rice

Pepperoni Pizza Supreme

Chicken Biscuit Stew

Leftover Turkey Casserole

Slow Cooked Honey Pineaple Chicken

Cheesy Chicken and Mushrooms

Mom's Chicken Noodle Casserole

Makeover Sweet and Sour Chicken

Cornmeal Oven Fried Chicken

Family Fave Taco Salad Recipe

Crunchy Turkey Casserole

Skinny Cacciatore Recipe

Chicken and Broccoli Braid

Italian Smothered Chicken

Turkey Spinach Meat Loaf

Chicken Asparagus Bundles

Bow Tie Lemon Chicken

Herbed Chicken Lasagna

Quick and Easy Chicken Fried Rice

Healthy Chicken Stroganoff

Turkey Tetrazzini with Fresh Mushrooms

Chicken Saltimbocca with Mushroom Sauce

Easy Chicken and Dumplings

Mexi-Turkey Noodle Dish

Whole Roasted Garlicky Herb Chicken

Simple Stir-Fried Chicken and Noodles

Broccoli Lover's Lasagna

Tex-Mex Fried Rice

Healthy Pupusas Revueltas

Trim and Tasty Barbecued Chicken

Spicy Southern Style Barbecued Chicken Recipe

Hearty Chicken Gumbo

Homestyle Makeover Amish Chicken and Rice

Chicken and Spanish Rice Olé

Savory Smothered Chicken Marsala

Pepper and Sausage Calzones

Slow Cooked Chicken Supper

Easy Arroz con Pollo

Spinach and Mushroom Smothered Chicken

Creamed Turkey over Mashed Potatoes

Sloppy Joe Mac and Cheese

Crab Stuffed Chicken Breasts

Potato-Crusted Chicken Casserole

Texas Ranch Chicken Casserole

Broccoli Chicken Noodle Bake

Mustard Seasoned Chicken Strips

Smoked Sausage Stir Fry

Chicken a La King Casserole

Veggie Pepperoni Pizza Pasta

Chicken Pasta Primavera

Spicy Chicken with Peppers

Broccoli Chicken Stir Fry

Lemon Thyme Chicken

Chicken with Garlic Sauce

Buttery Swiss Chicken

The Ultimate Chicken Sandwich

Quick and Easy Turkey Pot Pie

Homemade BBQ Chicken Breasts

Cheesy Baked Chicken and Mushrooms

Easy Lemon Chicken Piccata

Sweet and Sour Chicken Oriental

French Provençal Chicken Ratatouille

Lusciously Lighter Chicken Salad Recipe

Savory Chill Chasing Chicken Stew

Family Favorite Crispy Oven-Fried Chicken

East Asian Bold Curried Chicken

Grilled Chicken With Green Chile Sauce

Jamaican Jerk Chicken

Easy Louisiana Chicken Creole

Tart and Tangy Lemon Chicken Recipe

Soul Filling Chicken and Dumplings

Old Fashioned Turkey Stuffed Cabbage

Skinny Spaghetti With Meat Sauce

Quick and Easy Turkey Meat Loaf

Healthy Kid Pleasing Chicken Nuggets

Chicken Thighs and Peppery Green Beans

Easy Cornflake Crusted Chicken

Weeknight Turkey Casserole

Cook-off Turkey Chili

China Moon Turkey Stir-Fry

Lean Mean Turkey Burgers

 

 

Rosa's Cucina Spinach Manicotti



Ingredients:

1 carton (15 ounces) reduced-fat ricotta cheese
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1½ cups (6 ounces) shredded part-skim mozzarella cheese, divided
½ cup grated Parmesan cheese, divided
2 egg whites
2 teaspoons Italian seasoning
1 teaspoon salt
1 teaspoon onion powder
½ teaspoon pepper
2 teaspoons minced garlic
4½ cups spaghetti sauce
¾ cup water
1 package (8 ounces) manicotti shells



Directions:

1. In a large bowl, combine the ricotta cheese, spinach, 1 cup mozzarella cheese, 1/4 cup Parmesan cheese, egg whites, parsley, salt, onion powder, pepper, and garlic powder.

2. Combine spaghetti sauce and water. Spread 1 cup of the mixture in an ungreased 13x9 inch baking dish.

3. Using a teaspoon or a heavy zip-lock bag with the corner cut off, stuff uncooked manicotti shells with ricotta mixture.

4. Arrange manicotti over spaghetti sauce in baking dish. Top with remaining sauce.

5. Sprinkle with remaining mozzarella and Parmesan cheeses.

6. Cover and bake at 350° for 45 minutes or until heated through.

7. Uncover and bake for an additional 8 to 10 minutes.

Makes 6 servings


Nutrition Information:

One serving (2 stuffed shells) equals:

423 calories
13 grams fat (7 grams saturated fat),
37 mg cholesterol
1,128 mg sodium
51 grams carbohydrate
6 grams fiber
24 grams protein






Tangy Pulled Pork Sandwiches



Ingredients:

1 pork tenderloin (1 pound)
2 cups ketchup
½ cup plus 2 teaspoons dark brown sugar
2 Tablespoons apple cider vinegar
1 Tablespoon Worcestershire sauce
1 Tablespoon spicy brown mustard
¼ teaspoon pepper
4 Kaiser rolls, split



Directions:

1. Cut the tenderloin in half; place in a 3 quart slow cooker.

2. Combine the ketchup, brown sugar, vinegar, Worcestershire sauce, mustard and pepper; pour over pork.

3. Cover and cook on low for 4 to 5 hours or until meat is tender.

4. Remove meat; shred with two forks. Return to the slow cooker; heat through.

5. Serve on rolls.

Makes 4 servings



Nutrition Information:

1 sandwich equals:

402 calories
7 grams fat (2 grams saturated fat)
63 mg cholesterol
981 mg sodium
56 grams carbohydrate
2 grams fiber
29 grams protein





Skinny Italian Spaghetti Pie



Ingredients:

1 pound lean ground beef (90% lean)
1 cup finely chopped onion
½ cup chopped green pepper
1 cup canned diced tomatoes, undrained
1 can (6 ounces) tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1 teaspoon garlic powder
¼ teaspoon sugar
¼ teaspoon pepper
6 ounces spaghetti, cooked and drained
1 Tablespoon butter, melted
2 egg whites, lightly beaten
½ cup grated Parmesan cheese
1 cup (8 ounces) fat free ricotta cheese
½ cup shredded part skim mozzarella cheese



Directions:

1. In a nonstick frying pan, cook the beef, onion and green pepper over medium heat until meat is no longer pink; drain.

2. Stir in the tomatoes, tomato paste, oregano, salt, garlic powder, sugar and pepper; set aside.

3. In a large bowl, combine the spaghetti, butter, egg whites and Parmesan cheese.

4. Press mixture into the bottom and up the sides of a 9 inch deep dish pie plate coated with cooking spray.

5. Top with ricotta cheese, then the beef mixture.

6. Bake, uncovered, at 350°F for 20 minutes.

7. Sprinkle mozzarella cheese evenly across the top.

8. Bake 5 to 10 minutes longer or until cheese is melted and filling is heated through. Let stand for 5 minutes before cutting.

Makes 6 servings



Nutrition Information:

1 slice equals:

348 calories
10 grams fat (5 grams saturated fat)
52 mg cholesterol
690 mg sodium
33 grams carbohydrate
4 grams fiber
29 grams protein






Meatless Monday Chili Mac



Ingredients:

1 large onion, chopped
1 large green pepper, chopped
1 Tablespoon olive oil
2 garlic cloves, minced
2 cups water
1½ cups uncooked elbow macaroni
1 can (16 ounces) mild chili beans, undrained
1 can (15½ ounces) great northern beans, rinsed and drained
1 can (14½ ounces) diced tomatoes, undrained
1 can (8 ounces) tomato sauce
4 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
½ cup fat free sour cream



Directions:

1. In a large saucepan, sauté onion and green pepper in oil until tender.

2. Add garlic; cook 1 minute longer.

3. Stir in the water, macaroni, beans, tomatoes, tomato sauce, chili powder, salt and cumin.

4. Bring to a boil. Reduce heat; cover and simmer for 15 to 20 minutes or until macaroni is tender.

5. Top each serving with 1 Tablespoon sour cream.

Makes 8 servings


Nutrition Information:

1¼ cups equals:

214 calories
3 grams fat (1 gram saturated fat)
3 mg cholesterol
857 mg sodium,
37 grams carbohydrate
8 grams fiber
10 grams protein


Pepper and Sausage Calzones



Ingredients:

1 pound Italian turkey sausage links, casings removed
1 cup chopped onion
¾ cup each chopped green, sweet red and yellow peppers
5 teaspoons olive oil, divided
2 garlic cloves, minced
2 Tablespoons sherry or chicken broth
1 teaspoon balsamic vinegar
1 teaspoon salt
½ teaspoon pepper
3 teaspoons minced fresh oregano, divided
3 teaspoons minced fresh rosemary, divided
2 loaves (1 pound each) frozen bread dough, thawed
1 can (15 ounces) pizza sauce, divided
3 teaspoons cornmeal

Directions:

1. Crumble sausage into a large nonstick skillet; add the onion, peppers and 2 teaspoons oil. Cook over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain.

2. Stir in the sherry, vinegar, salt, pepper and 1 teaspoon each oregano and rosemary; heat through.

3. Divide each loaf of dough into six portions. On a floured surface, roll each portion into a 6 in. circle. Brush with remaining oil; sprinkle with remaining oregano and rosemary.

4. Spread 1 Tablespoon pizza sauce over each circle. Spoon about ¼ cup sausage mixture on half of each circle to within ½ inch of edges; fold dough over filling and seal edges. Cut a small slit in top.

5. Sprinkle cornmeal over greased baking sheets. Place calzones on baking sheets. Cover and let rise in a warm place for 30 minutes.

6. Bake at 400° for 12 to 15 minutes or until golden brown. Warm remaining pizza sauce; serve with calzones.

Yield: 12 servings

Nutrition Information:

One serving (1 calzone with 4½ teaspoons sauce) equals:

330 calories
9 g fat (1 g saturated fat)
20 mg cholesterol
1,043 mg sodium
48 g carbohydrate
4 g fiber
15 g protein
Diabetic Exchanges: 3 starch, 1 vegetable, 1 lean meat, ½ fat





Lemon Basil Pork Chops



Ingredients:

1 egg, lightly beaten
2 teaspoons lemon juice
¾ cup seasoned bread crumbs
2 Tablespoons butter, melted
3 teaspoons grated lemon peel
2 teaspoons dried basil
4 boneless pork loin chops (1¼ inches thick)



Directions:

1. In a shallow dish, combine egg and lemon juice.

2. In another shallow dish, combine the bread crumbs, butter, lemon peel and basil.

3. Dip pork chops in egg mixture, then coat with crumb mixture.

4. Place in a 13x9 inch baking dish coated with cooking spray.

5. Bake, uncovered, at 375° for 30 to 35 minutes or until a meat thermometer reads 160° and juices run clear.

Makes 4 servings


Nutrition Information:

1 pork chop equals:

280 calories
12 grams fat (5 grams saturated fat)
121 mg cholesterol
180 mg sodium
5 grams carbohydrate
2 grams fiber
30 grams protein







Easy Swiss Steak



Ingredients:

4 beef cubed steaks (4 ounces each)
1 Tablespoon canola oil
1 large onion, chopped
1 celery rib, chopped
2 garlic cloves, minced
1 teaspoon salt
½ teaspoon ground black pepper
1 can (14½ ounces) stewed tomatoes, chopped
1 can (8 ounces) tomato sauce
1 teaspoon beef bouillon granules
1 Tablespoon cornstarch
2 Tablespoons cold water



Directions:

1. In a large nonstick frying pan, brown cubed steaks on both sides in oil over medium high heat; remove and set aside.

2. In the same frying pan, sauté the onion, celery and garlic for 3 to 4 minutes or until tender.

3. Add the tomatoes, tomato sauce and bouillon.

4. Return steaks to the pan. Bring to a boil.

5. Reduce heat; cover and simmer for 1¼ to 1¾ hours or until meat is tender.

6. Combine cornstarch and water, whisking until smooth. Stir into tomato mixture.

7. Bring to a boil; cook and stir for 2 minutes or until thickened.

Makes 4 servings



Nutrition Information:

1 steak with ¾ cup sauce equals:

255 calories
8 grams fat (2 grams saturated fat)
65 mg cholesterol
746 mg sodium
18 grams carbohydrate
3 grams fiber
28 grams protein






Creamy Pink Penne Pasta



Ingredients:

1 package (16 ounces) penne pasta
1 cup thinly sliced onions
2 Tablespoons butter
2 Tablespoons minced fresh thyme or 2 teaspoons dried thyme
2 Tablespoons minced fresh basil or 2 teaspoons dried basil
1 teaspoon salt
1½ cups half and half cream, divided
½ cup white wine or reduced sodium chicken broth
1 Tablespoon tomato paste
2 Tablespoons flour
½ cup shredded Parmigiano Reggiano cheese, divided



Directions:

1. Cook penne according to package directions.

2. While pasta is cooking, cook onions in butter in a large nonstick frying pan over medium heat for 8 minutes, or until lightly browned.

3. Add the thyme, basil and salt; cook an additional 2 minutes.

4. Add 1 cup cream, wine and tomato paste; cook and stir until blended.

5. In a small bowl, combine flour and remaining cream, whisking until smooth.

6. Gradually stir the flour mixture into the sauce in the frying pan.

7. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in ¼ cup of the cheese.

8. Drain penne. Toss with sauce, coating thoroughly. Sprinkle with remaining cheese.

Makes 8 servings



Nutrition Information:

1 cup equals:

336 calories,
10 grams fat (6 grams saturated fat)
34 mg cholesterol
445 mg sodium
46 grams carbohydrate
2 grams fiber
12 grams protein





Pepperoni Pizza Supreme



Ingredients:

1 prebaked 12 inch thin pizza crust
1 can (8 ounces) pizza sauce
1 Tablespoon grated Parmesan cheese
1 teaspoon Italian seasoning
½ teaspoon garlic powder
½ cup sliced fresh mushrooms
½ cup chopped fresh broccoli florets
¼ cup chopped green pepper
¼ cup chopped sweet red pepper
½ cup shredded reduced fat cheddar cheese
38 slices turkey pepperoni
1 cup (4 ounces) shredded part skim mozzarella cheese

Directions:

1. Place crust on an ungreased baking sheet. Spread with pizza sauce; sprinkle with the Parmesan cheese, Italian seasoning and garlic powder. Top with the mushrooms, broccoli and peppers.

2. Sprinkle with cheddar cheese. Top with pepperoni and mozzarella cheese. Bake at 400° for 14 to 18 minutes or until vegetables are crisp tender and cheese is melted. Yield: 6 slices.

Nutrition Information:

One slice equals:

244 calories
9 g fat (3 g saturated fat)
28 mg cholesterol
698 mg sodium
26 g carbohydrate
1 g fiber
17 g protein
Diabetic Exchanges: 2 starch, 2 lean meat



Scarsdale Marinade Recipes

Marinade directions:

Mix all ingredients. Pour over meat, poultry, or fish.

Let meat or poultry stand 2 to 3 hours, turning occasionally.

Let fish stand 1 to 2 hours, turning occasionally.

Scarsdale Marinades for Beef

Beef Tarragon Marinade

3/4 cup tarragon vinegar
1 medium onion, chopped
1 carrot, chopped
4 springs parsley
1 bay leaf
1 1/2 teaspoon garlic salt
1/2 teaspoon black pepper
3 drops Tabasco sauce

Beef Wine Marinade

3/4 cup dry red (or white) wine
1 onion, minced
1/2 cup chopped parsley
1/2 teaspoon tarragon
1/2 teaspoon thyme
1 1/2 teaspoon garlic salt (or plain salt, if you prefer)
1 bay leaf
Dash red pepper

Scarsdale Marinades for Lamb or Poultry

Lemon Marinade

3/4 cup wine vinegar
3 Tablespoons lemon juice
1 medium onion, minced
1 clove garlic, crushed
1/4 cup chopped parsley
1 bay leaf
1/8 teaspoon thyme
1/8 teaspoon tarragon
2 teaspoon salt
1/2 teaspoon pepper

Ketchup Marinade

1/2 cup vinegar
2 onions, sliced
1 cup water
2 Tablespoons Worcestershire sauce
1 cup ketchup
1 packet sugar substitute
1 teaspoon dry mustard
1 1/2 teaspoon salt
1/2 teaspoon pepper

Mint Marinade

1 cup wine vinegar
1 onion cut in eighths
8 whole cloves
2 cloves garlic, crushed
2 teaspoon salt
1/4 teaspoon black pepper
4 sprigs parsley
2 sprigs mint (or 1 teaspoon chopped dried mint)
1/8 teaspoon thyme
1 teaspoon lemon rind (optional)
(Can be strained and used for sauce for lamb after cooking)

Miscellaneous Marinades

Red Meat Marinade (for single serving)

1/2 cup instant beef broth
1 Tablespoon cider vinegar
1 garlic clove
Salt and pepper to taste
1 Tablespoon chopped parsley
(If desired you may add 1 Tablespoon soy sauce)

White Wine Poultry Marinade

1/2 cup instant chicken broth (fat drained off)
1 Tablespoon dry white wine
1/8 teaspoon celery seeds
1 teaspoon herbs such as oregano, tarragon, parsley
salt and pepper to taste

Fennel Fish Marinade

1/4 cup instant chicken broth (fat drained off)
2 Tablespoons lemon juice
1 teaspoon fennel seeds
1/8 teaspoon ground coriander
Salt & Pepper to taste

Hawaiian Marinade for Chicken

1/2 cup white wine or 1/2 cup white wine vinegar
1 cup prune juice
1 teaspoon grated orange rind
3 tbs. lemon juice
1 teaspoon grated lemon rind
1 teaspoon salt
1/8 teaspoon pepper

Heat all ingredients to a boil. Remove from heat and let cool.

Pour over chicken parts and refrigerate for an hour or two.

Broil chicken at least 5 inches from heat, 15 to 20 minutes on each side, depending on size of chicken.

Brush with marinade 3 or 4 times while broiling.

Barbecued Smoked Sausage



Ingredients:

1 medium onion, chopped
1 large green pepper, chopped
4 garlic cloves, minced
2 teaspoons olive oil
1 package (16 ounces) reduced fat fully cooked smoked Polish sausage, cut into 3/4 slices
2 cans (14 ½ ounces each) diced tomatoes, undrained
¾ cup packed brown sugar
¼ cup cider vinegar
1½ teaspoons ground mustard
1 teaspoon chili powder
½ teaspoon ground ginger
½ teaspoon salt
¼ teaspoon pepper
3 cups hot cooked rice



Directions:

1. In a large nonstick frying pan, sauté the onion, green pepper and garlic in oil for 1 minute.

2. Add sausage; cook and stir 4 to 5 minutes longer or until sausage is lightly browned.

3. Stir in the tomatoes, brown sugar, cider vinegar, mustard, chili powder, ginger, salt and pepper.

4. Bring to a boil.

5. Reduce heat; cover and simmer for 10 minutes or until heated through.

6. Serve over rice.

Makes 6 servings


Nutrition Information:

1⅓ cups sausage mixture with ½ cup rice equals:

367 calories
9 grams fat (4 grams saturated fat)
41 mg cholesterol
977 mg sodium
53 grams carbohydrate
6 grams fiber
21 grams protein







Creamy Slow Cooked Garlic Beef Stroganoff



Ingredients:

2 teaspoons beef bouillon granules
1 cup boiling water
1 can (10¾ ounces) reduced-fat condensed cream of mushroom soup, undiluted
2 cups fresh mushrooms
1 large onion, finely chopped
3 garlic cloves, minced
1 teaspoon salt
1 Tablespoon Worcestershire sauce
1½ to 2 pounds beef top round steak, cut into thin strips
2 Tablespoons canola oil
1 package (8 ounces) light cream cheese, cubed
Hot cooked noodles (optional)



Directions:

1. In a 3 quart slow cooker, dissolve bouillon in water.

2. Add the undiluted soup, mushrooms, onion, garlic, salt, and Worcestershire sauce.

3. In a frying pan, brown beef in oil.

4. Transfer beef to the slow cooker.

5. Cover and cook on low for 7 to 8 hours or until the meat is tender.

6. Add cream cheese, stirring continuously until smooth and well blended. Serve with noodles if desired.

Makes 8 servings



Nutrition Information:

1 serving (1 portion beef mixture, calculated without noodles) equals:

281 calories
18 grams fat (8 g saturated fat)
81 mg cholesterol
661 mg sodium
7 grams carbohydrate
1 gram fiber
23 grams protein




Italian Vegetable Rotini Alfredo



Ingredients:

1 medium onion, chopped
3 garlic cloves, minced
2 teaspoons olive oil
8 ounces uncooked rotini
2 Tablespoons butter
3 Tablespoons all-purpose flour
1 cup fat free milk
1½ cups fat free half and half
1 cup shredded Parmesan cheese
1 Tablespoon Italian seasoning
½ teaspoon salt
¼ teaspoon white pepper
1 can (14½ ounces) Italian diced tomatoes, drained
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry



Directions:

1. Sauté onion and garlic in oil in a small saucepan until tender. Set aside.

2. Prepare rotini according to package directions.

3. While pasta is cooking, melt butter in a large saucepan. Stir in flour until smooth.

4. Reduce heat; slowly add milk.

5. Stir in half and half. Bring to a boil over medium low heat; cook and stir for 2 minutes or until thickened.

6. Reduce heat and add the Parmesan cheese, Italian seasoning, salt, and pepper. Stir until cheese is melted.

7. Add the onion-garlic mixture, tomatoes, and spinach. Heat through.

8. Drain the rotini and toss with the sauce mixture, coating evenly.

Makes 8 servings


Nutrition Information:

One serving (1 cup) equals:

264 calories
8 grams fat (4 grams saturated fat)
16 mg cholesterol
488 mg sodium
35 grams carbohydrate
3 grams fiber
13 grams protein




Chicken Biscuit Stew



Ingredients:

1 cup julienned carrots
1 cup thinly sliced onion
2 garlic cloves, minced
2 teaspoons olive oil
1 pound boneless skinless chicken breast, cut into 1 inch cubes
1 Tablespoon all-purpose flour
¼ cup water
3 Tablespoons white wine or chicken broth
1 cup (8 ounces) fat free plain yogurt
1 cup fresh or frozen peas
¼ teaspoon each curry powder, salt, pepper, ground cumin, and ginger

BISCUITS:
1 cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
4½ teaspoons cold butter
½ cup fat free plain yogurt
1½ teaspoons dried parsley flakes

Directions:

1. In a large nonstick skillet, sauté the carrots, onion, and garlic in oil until tender.

2. Add chicken; cook and stir for 5 minutes.

3. Combine the flour, water, and wine or broth until smooth; add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in yogurt, peas, and seasonings. Transfer to a shallow 1 1/2 qt. baking dish coated with cooking spray; keep warm.

4. For biscuits, combine flour, baking powder, baking soda, and salt in a bowl. Cut in butter until crumbly. Stir in yogurt and parsley. Drop eight mounds over warm chicken mixture.

5. Bake, uncovered, at 350° for 25 35 minutes or until biscuits are golden brown and stew bubbles around the edges.

Yield: 4 servings

Nutrition Information:

One serving (1 cup stew with 2 biscuits) equals:

413 calories
9 g fat (1 g saturated fat)
68 mg cholesterol
895 mg sodium
47 g carbohydrate
5 g fiber
37 g protein
Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, ½ fat free milk




Sunday Dinner - Oven Braised Beef (Pot Roast)

Ingredients:

3 lb boneless beef chuck top roast, all visible fat removed
1 medium onion, sliced thin, 2 carrots, sliced thin
1 rib celery, sliced thin
1 cup dry red wine (or tomato juice)
1 Tablespoon tomato paste
1 clove garlic, crushed
1 teaspoon thyme
3 sprigs parsley
1 bay leaf
2 whole cloves
1 teaspoon cornstarch

Instructions:

1. Marinate meat in your choice of Money Saver Diet marinades for several hours, turning occasionally.

2. Place marinated beef in center of large piece of heavy duty foil lining a roasting pan.

3. Place under broiler, turning all sides of meat until browned. Turn off broiler heat.

4. Place sliced onion, carrots, and celery around meat. Mix together wine (or tomato juice), tomato paste, parsley, garlic, thyme, bay leaf and cloves; strain liquid into a saucepan and skim off fat.

6. Mix cornstarch with 1 tbs water and stir into strained juice.

7.Cook gently, stirring until slightly thickened. Allow to cool completely, and again skim off fat.

8. To serve, slice meat thin and surround with vegetables, pour thickened juices over and reheat.

Serves 7 to 8

Country Ribs with Homemade Barbecue Sauce



Ingredients:

2½ pounds boneless country style pork ribs
2 teaspoons Liquid Smoke (Liquid Smoke is all natural liquefied smoke)
1 teaspoon salt
1 cup water


Barbecue Sauce Ingredients:

1 cup finely chopped onion
1 Tablespoon canola oil
1 cup each water and ketchup
⅓ cup lemon juice
⅓ cup dark brown sugar
3 Tablespoons Worcestershire sauce
2 Tablespoons prepared mustard
1 teaspoon salt
½ teaspoon pepper
¼ teaspoon liquid smoke, optional



Directions:

1. Place ribs in an 11x7 inch baking dish coated with cooking spray.

2. Brush with Liquid Smoke and salt. Pour water into bottom of dish.

3. Cover and bake at 350°F for 1 hour.

4. Meanwhile, in a saucepan, sauté onion in oil until tender.

5. Add the remaining sauce ingredients; bring to a boil.

6. Reduce heat; simmer, uncovered, for 15 minutes or until slightly thickened.

7. Drain ribs; top with half of the barbecue sauce. Cover and bake 1 hour longer or until meat is tender, basting every 20 minutes.

8. Serve with remaining sauce.

Makes 8 servings



Nutrition Information:

One serving (4 ounces cooked pork with 2 Tablespoons sauce) equals:

321 calories
16 grams fat (5 grams saturated fat)
91 mg cholesterol
668 mg sodium
17 grams carbohydrate
5 grams fiber
28 grams protein





Crock Pot Coffee Beef Roast



Ingredients:

1 beef sirloin tip roast (2½ pounds), cut in half
2 teaspoons canola oil
2 cups sliced fresh mushrooms
1 large onion, sliced
2 garlic cloves, minced
2 cups brewed coffee
1 teaspoon liquid smoke (liquid smoke is 100% natural)
1 teaspoon salt
½ teaspoon chili powder
¼ teaspoon pepper
¼ cup cornstarch
⅓ cup cold water



Directions:

1. In a large nonstick frying pan, brown roast on all sides in oil over medium high heat. This seals in the juices, but this step can be omitted if desired.

2. Place roast in a 5 quart crock pot.

3. In the same frying pan, sauté mushrooms, onions and garlic until tender.

4. Stir in the coffee, liquid smoke, salt, chili powder and pepper. Pour over roast.

5. Cover and cook on low for 8 to 10 hours or until meat is tender.

6. Remove roast and keep warm. Pour cooking juices into a 2 cup measuring cup; skim fat.

7. In a small saucepan, combine cornstarch and water, whisking until smooth.

8. Gradually stir in 2 cups cooking juices.

9. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with beef.

Makes 6 servings



Nutrition Information:

One serving (3 ounces cooked beef with ⅓ cup gravy) equals:

209 calories
7 grams fat (2 grams saturated fat)
82 mg cholesterol
244 mg sodium
6 grams carbohydrate
0 mg fiber
28 grams protein






Parmesan Breaded Fish Nuggets



Ingredients:

⅓ cup Italian style bread crumbs
⅓ cup finely crushed cornflakes
⅓ cup grated Parmesan cheese
2 Tablespoons finely chopped parsley
¾ teaspoon salt
¼ teaspoon pepper
1½ pounds cod fillets, cut into 1 inch cubes
Butter flavored cooking spray



Directions:

1. Combine the bread crumbs, cornflakes, Parmesan cheese, parsley, salt and pepper in a shallow bowl.

2. Evenly spritz fish cubes with butter flavored spray, then roll in the crumb mixture.

3. Place fish on a baking sheet coated with cooking spray.

4. Bake at 375° for 10 minutes or until fish flakes easily with a fork.

Makes 4 servings


Nutrition Information:

1 serving equals:

217 calories
2 grams fat (1 gram saturated fat),
66 mg cholesterol
415 mg sodium
7 grams carbohydrate
0 grams fiber
31 grams protein





Slow-Cooked Chicken Supper



Ingredients:

4 medium carrots, cut into 2 inch pieces
1 medium onion, chopped
1 celery rib, cut into 2 inch pieces
2 cups cut fresh green beans (2 inch pieces)
5 small red potatoes, quartered
1 broiler/fryer chicken (3 to 3½ pounds), cut up
4 bacon strips, cooked and crumbled
1½ cups hot water
2 teaspoons chicken bouillon granules
1 teaspoon salt
½ teaspoon dried thyme
½ teaspoon dried basil
Pinch pepper

Directions:

1. In a 5 qt. slow cooker, layer the first seven Ingredients: in order listed.

2. In a small bowl, combine the water, bouillon, salt, thyme, basil, and pepper; pour over the top. Do not stir.

3. Cover and cook on low for 6 to 8 hours or until vegetables are tender and chicken juices run clear.

4. Remove chicken and vegetables. Thicken cooking juices for gravy if desired.

Yield: 4 servings

Nutrition Information:

1 serving equals:

510 calories
25 g fat (7 g saturated fat)
137 mg cholesterol
1,262 mg sodium
24 g carbohydrate
6 g fiber
47 g protein




Sunday Dinner - Pimento Steak

Ingredients

2 1/2 lb blade chuck steak (look for lean cut, then remove all visible fat)
Meat tenderizer (not over 1 year old)
1 large onion, sliced
2 green peppers cut into thin circles
1 small can pimentos, chopped
1 clove garlic, crushed
Juice of 1 lemon
Salt
Pepper

Directions

1. Sprinkle steak with tenderizer and pierce all over with fork.

2. Allow to stand about 1/2 hour (or see tenderizer instructions).

3. Cut meat into 1/2 inch strips, removing any more fat as you do so.

4. Srinkle a little salt over onion and peppers and cook together in a skillet coated with nonstick vegetable spray, until tender and brown.

5. Add steak slices and pimento, turning as mizture cooks 3 minutes.

6. Add garlic and lemon juice, continue cooking and stirring for about 3 min. more.


Serves 6

Ham and Cheese Cowpoke Pasta Dinner



Ingredients:

1 package (16 ounces) cavatappi (corkscrew) pasta
2 Tablespoons butter
1 Tablespoon all-purpose flour
1 cup low-fat (1%) milk
3 teaspoons dried parsley flakes
2 teaspoons garlic salt
2 teaspoons salt free lemon pepper seasoning
1 teaspoon garlic powder
1 teaspoon dried minced onion
1 teaspoon dill weed
½ teaspoon onion powder
¼ teaspoon pepper
1 cup (8 ounces) reduced fat sour cream
2 cups cubed fully cooked lean ham
1½ cups (6 ounces) shredded reduced fat Monterrey Jack cheese
½ cup shredded Parmesan cheese



Directions:

1. Cook cavatappi according to package directions; drain.

2. In a large saucepan, melt butter; whisk in flour until smooth.

3. Gradually add milk and parsley, garlic salt, lemon-pepper, garlic powder, minced onion, dill weed, onion powder and pepper.

4. Bring to a boil; cook and stir for 2 minutes or until thickened.

5. Reduce heat; fold in sour cream until blended.

6. Add ham and pasta; cook and stir until heated through.

7. Remove from the heat; stir in Monterrey Jack cheese, blending until melted.

8. Sprinkle with Parmesan cheese.

Makes 10 servings


Nutrition Information:

1 cup equals:

306 calories
9 grams fat (5 grams saturated fat)
27 mg cholesterol
612 mg sodium
38 grams carbohydrate
2 grams fiber
20 grams protein

 




Teriyaki Beef Stir Fry 



Ingredients:

1 cup water
⅔ cup reduced sodium soy sauce
½ cup honey
6 garlic cloves, minced
2 Tablespoons minced fresh ginger root
1 beef flank steak (1½ pounds), cut into thin strips
2 Tablespoons canola oil
4 cups broccoli florets
2 medium onions, chopped
2 medium green peppers, chopped
2 medium sweet red peppers, chopped
2 cups sliced fresh mushrooms
2 teaspoons cornstarch
Hot cooked brown rice, optional



Directions:

1. In a medium bowl combine the water, soy sauce, honey, garlic and ginger.

2. Pour 1 cup of the mixture into a large resealable plastic bag; add beef.

3. Seal bag and turn to coat. Refrigerate for at least 1 hour. Cover and refrigerate remaining marinade.

4. Drain and discard marinade from bag after one hour.

5. In a large nonstick frying pan or wok, stir fry beef in batches in oil for 3 minutes or until no longer pink.

6. Remove and keep warm.

7. Add broccoli, onion and peppers to the pan; stir fry for 4 minutes.

8. Add mushrooms; stir fry 2 minutes longer or until vegetables are tender.

9. In a small bowl, combine cornstarch and reserved marinade until smooth.

10. Return beef to the pan. Stir the cornstarch mixture into the beef mixture.

11. Bring to a boil; cook and stir until thickened. Serve over brown rice if desired.

Makes 6 servings



Nutrition Information:

One serving (1 cup beef mixture, calculated without rice) equals:

320 calories
11 grams fat (4 grams saturated fat)
59 mg cholesterol
695 mg sodium
29 grams carbohydrate
4 grams fiber
28 grams protein




Peppery Cheese and Veggie Potato Skillet



Ingredients:

1 large onion, finely chopped
1½ cups sliced fresh mushrooms
1½ cups chopped green pepper
⅓ cup canola oil
6 cups frozen shredded hash brown potatoes
2 medium tomatoes, finely chopped
1 cup shredded reduced fat cheddar cheese
½ cup sliced ripe olives
2 jalapeno peppers, seeded and sliced or ¼ cup jarred jalapeno slices (about 30)
1 teaspoon seasoned salt
¼ teaspoon pepper
2 Tablespoons minced chives


Directions:

1. Sauté the onion, mushrooms and pepper in oil, in a large nonstick frying pan, until tender.

2. Add hash browns, crumbling evenly across the pan.

3. Cook over medium heat for 10 to 12 minutes or until potatoes are browned, stirring often.

4. Stir in the tomato, cheese, olives, jalapeno, seasoned salt and pepper.

5. Cover and cook for 3 to 4 minutes longer, or until cheese is melted.

6. Divide potatoes evenly among four plates and sprinkle top of each mixture with chives before serving.

Makes 4 servings


Nutrition Information:

1 serving equals

284 calories,
14 grams fat (4 g saturated fat)
20 mg cholesterol
595 mg sodium
38 grams carbohydrate
4 grams fiber
12 grams protein