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Healthy Dinners - Week 8

Healthy Dinner Recipes Week Eight

The eighth week of healthy dinner recipes has everything from steak lover's tasty fare to Italian favorites like pasta and meatballs. This eighth week of menus wraps up a second month of delicious and satisfying healthy recipes!

Day One Healthy Dinner Recipe


Cheese Stuffed Chicken Breasts Recipe:

Makes 4 servings

Each serving of cheese stuffed chicken breast contains:

141 calories
13g protein
1g carbohydrate
7g total fat


4 (6 ounce) boneless, skinless chicken breast halves
4 (½ ounce) slices reduced fat Jarlsberg or other Swiss cheese
4 thin slices prosciutto di Parma or reduced fat and reduced sodium ham
1 Tablespoon olive oil
½ cup dry white wine
½ teaspoon freshly ground black pepper
½ teaspoon dried thyme leaves, crushed



1. Cut a pocket in the thick side of each chicken breast, being careful not to cut through the sides. Fold the cheese slices in half, with a slice of prosciutto in the middle of each slice. Insert the cheese-prosciuto slices into the chicken. Wrap a piece of chicken to cover the cut side, and secure with a wooden pick.

2. Grease a large nonstick skillet with nonstick cooking spray, add the oil, and heat over medium high heat until hot but not smoking. Add the chicken, rounded sides up, to the pan and cook until lightly browned, about 1 minute.

3. Turn the chicken over, pour the wine onto the chicken, and sprinkle with the pepper and thyme.

4. Cover and cook over medium low heat until an instant read thermometer inserted in the chicken registers 160 degrees F and the chicken is cooked through, about 20 minutes. Serve with a side of green beans.


Day Two Healthy Dinner Recipe


Fusilli with Meatballs Recipe:

Makes 6 servings

Each serving of fusilli with meatballs contains:

534 calories
26g protein
62g carbohydrate
21g total fat


1 Tablespoon olive oil
1 large onion, chopped
2 garlic cloves, crushed through a press
1 (28 ounce) can no salt added whole tomatoes in puree
½ cup chopped fresh basil
1 teaspoon dried oregano, crushed
2 slices firm-textured white bread, processed into crumbs (2/3 cup fresh bread crumbs)
1 pound very lean ground beef
1 egg
2 Tablespoons skim milk
½ teaspoon salt
½ teaspoon freshly ground black pepper
12 ounces long fusilli pasta



1. Grease a large nonstick skillet with nonstick cooking spray, add the oil, and heat over medium high heat until hot but not smoking. Add the onion and sauté until softened, about 4 minutes.

2. Add the garlic and sauté until fragrant, about 1 minute. Spoon 2 Tablespoons of the mixture into a large bowl. Add the crushed tomatoes to the skillet and stir to mix.

3. Place the whole tomatoes and juice in a food processor, puree and add to the skillet. Heat to boiling, cover, and simmer over medium-low heat for 15 minutes. Stir in the basil and oregano and simmer for 15 minutes longer.

4. Add the bread crumbs, beef, egg, milk, salt and pepper to the onions in the bowl and mix with your hands until blended (do not over mix). Shape the mixture into 1 inch balls.

5. Grease a baking sheet with nonstick cooking spray, and place the meatballs on the sheet. Broil 4 inches from the heat source until browned on all sides, about 4 minutes longer.

6. Remove the meatballs from the pan and drain on a paper towel lined baking sheet. Add to the tomato sauce. Cover and cook 20 minutes, stirring gently once or twice.

7. Cook the pasta to al dente as the package label directs, omitting the salt and oil, drain, and place in a warm serving bowl. Spoon 1 ½ cups sauce over the pasta and toss to coat.

8. Serve the meatballs and remaining sauce alongside with a cucumber salad.


Day Three Healthy Dinner Recipe


Pan Fried Pork Filets Recipe:

Makes 4 servings

Each serving of pan-fried pork fillet steaks contains:

348 calories
41g protein
5g carbohydrate
18g total fat


1 (1 ½ pound) pork tenderloin, silver skin removed, cut crosswise into 1/3 inch thick slices
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1 Tablespoon honey mustard
¼ cup chopped toasted almonds



1. Preheat the broiler. Lay out the pork steaks on an aluminum foil lined baking sheet and lightly coat on both sides with nonstick cooking spray.

2. Sprinkle with the salt and pepper on the side facing up and broil 4 inches from the heat source until the top is firm to the touch and opaque, about 4 minutes.

3. Turn over the steaks and spread the mustard on top. Broil until the pork is cooked through, about 1 minute. Sprinkle with the almonds and serve with baked sliced apples and sweet potatoes.


Day Four Healthy Dinner Recipe


Fettuccine with Scallops, Asparagus, and Lemon Recipe:

Makes 4 servings

Each serving of fettuccine with scallops, asparagus, and lemon contains:

388 calories
27g protein
51g carbohydrate
9g total fat


8 ounces fresh fettuccine
2 Tablespoons olive oil
1 lemon, zested and juiced
1 pound sea or bay scallops (sea scallops cut crosswise into thirds)
2 plum tomatoes, chopped
1 bunch asparagus, trimmed and cut diagonally into 1-inch pieces
6 fresh basil leaves, freshly shredded



1. Cook the pasta to al dente in boiling, salted water as the package label directs.

2. Meanwhile, heat the oil in a large skillet over medium high heat until hot. Add the lemon zest and scallops and brown on all sides, about 20 seconds each side. Transfer the scallops to a small bowl.

3. Add the tomatoes and asparagus to the pan and sauté until the asparagus is bright green and tender, about 1 minute.

4. Drain the pasta and add to the skillet with the asparagus. Toss to mix.

5. Add the scallops and toss to mix. Sprinkle with the basil and toss to mix. Serve with a side Cesar salad.


Day Five Healthy Dinner Recipe


Grilled Margarita Flank Steak Recipe:

Makes 4 servings

Each serving of grilled margarita flank steak contains:

320 calories
36g protein
5g carbohydrate
14g total fat


½ cup fresh lime juice
¼ cup tequila or agave nectar
1 (½ pound) flank steak, all visible fat removed
2 teaspoons crush black peppercorns
1 ½ teaspoons kosher salt



1. Combine the lime juice and tequila (or agave) in a zip top plastic bag and add the flank steak. Seal the bag and turn to coat the steak. Place the bag in a baking dish and marinate the steak in the refrigerator for up to 1 hour, turning occasionally.

2. Prepare a grill for barbecuing and grease the grill rack with nonstick cooking spray, or preheat the broiler and line a baking sheet with aluminum foil. Combine the pepper and salt in a cup.

3. Drain the steak and press the pepper mixture onto the steak. Grill the steak, covered, over hot coals, or broil the steak 4 inches from the heat source, until desired doneness, 6 to 8 minutes for medium rare, turning once.

4. Let stand for 10 minutes before slicing. Serve with corn on the cob.


Day Six Healthy Dinner Recipe


Chipotle Chicken Corn Pizza Recipe:

Makes 4 servings

Each serving of chipotle chicken corn pizza contains:

311 calories
18g protein
49g carbohydrate
4g total fat


1 (10 ounce) can refrigerated pizza crust dough
2 (4 ounce) boneless, skinless chicken breast halves, cooked
3 green onions, cut crosswise into thin diagonal slices
1 cup (4 ounces) shredded reduced fat cheddar cheese
½ cup canned Mexican-style corn
2 teaspoons salt free southwest chipotle seasoning mix



1. Preheat the oven to 425 degrees F. Lightly grease a 12 inch pizza pan with nonstick cooking spray.

2. Roll out the pizza dough on a lightly floured surface to a 13 inch round and fit it into the prepared pan. Bake for 10 minutes.

3. Cut or pull the chicken into fine shreds and place in a bowl. Add the remaining ingredients and toss to coat.

4. Spread the mixture over the crust and bake until the crust is crisp and the cheese melts, about 6 minutes longer.


Day Seven Healthy Dinner Recipe


Pork Chops with Apple Cream Sauce Recipe:

Makes 4 servings

Each serving of pork chops with apple cream sauce contains:

157 calories
20g protein
7g carbohydrate
5g total fat


½ teaspoon salt
¼ teaspoon freshly ground black pepper
4 (4 ounce, ½ inch thick) boneless center cut pork loin chops, well trimmed of fat
1 golden delicious apple, cored and cut into thin slices
1 ½ Tablespoons Dijon mustard
1/3 cup reduced sodium chicken broth
1/3 cup fat free half and half



1. Sprinkle the salt and pepper over the pork chops.

2. Grease a large nonstick skillet with nonstick cooking spray and heat over medium high heat until hot.

3. Add the chops to the skillet and surround with the apple slices. Cook the chops until lightly browned on both sides, about 3 minutes on each side.

4. Stir the apples around the empty spots in the skillet while the chops cook. Remove the chops to a plate and keep warm.

5. Add the mustard to the skillet and stir in the broth until blended. Add the half and half and simmer over medium heat until the sauce thickens slightly and the apples are tender, about 7 minutes.

6. To serve spoon the sauce over the chops and sprinkle with parsley.


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