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Healthy Dinners - Week 1

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Healthy Dinners - Week 3

Healthy Dinners - Week 4

Healthy Dinners - Week 5

Healthy Dinners - Week 6

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Healthy Dinners - Week 8

Healthy Dinner Recipes Week Five

The fifth week of healthy dinner recipes consist of meals that are restaurant quality, and give you a relaxed weekend with a with an easy meal for a Saturday night. Temptingly decadent but healthy sweet and sour chicken, pork with a ginger-pear sauce, and baked smothered steak are some of the healthy recipes that will be bringing them to the table.

Day One Healthy Dinner Recipe


Healthy Dinner Recipes Week Five

Sweet and Sour Chicken Recipe:

Makes 4 servings

Each serving of the sweet and sour chicken contains:

263 calories
28g protein
26g carbohydrate
6g total fat


1 (16 ounce) can pineapple chunks in natural juices
2 teaspoons cornstarch
1 Tablespoon peanut, canola, or grape seed oil
2 green onions, cut crosswise into ½ inch pieces
1 small green bell pepper, cut into 1 inch pieces
1 small red bell pepper, cut into 1 inch pieces
1 small yellow bell pepper or yellow squash, cut into 1 inch pieces
1 pound boneless, skinless chicken breast halves, cut into 1 ½ inch chunks
1 Tablespoon roasted garlic teriyaki sauce



1. Drain the pineapple juice into a bowl and set aside the pineapple in the can. Add the cornstarch to the juice, stir until blended, set aside.

2. Grease a large nonstick skillet with nonstick cooking spray, add the oil, and heat over medium-high heat until hot.

3. Add the green onions and bell peppers and sauté until sizzling and hot, about 3 minutes. Add the chicken, pineapple chunks, and teriyaki sauce, and toss to mix. Cover and cook until the chicken is cooked through, about 5 minutes.

4. Re-stir the cornstarch mixture and drizzle over the chicken mixture. Cook, stirring, until the sauce is thickened and clear, about 1 minute. Serve over a bed of white rice.



Day Two Healthy Dinner Recipe


Baked Smothered Steak Recipe:

Makes 8 servings

Each serving of the baked smothered steak contains :

318 calories
33g protein
5g carbohydrate
17g total fat


1 teaspoon canola oil
2 teaspoons finely chopped rosemary leaves
1 ¼ teaspoons salt
½ teaspoon freshly ground black pepper
1 (2 pound) London broil
2 very large onions, sliced
1 (8 ounce) package sliced mushrooms
½ cup dry red wine or nonalcoholic red wine



1. Preheat the oven to 350 degrees F. Grease a Dutch oven or large oven proof skillet with nonstick cooking spray, add the oil and heat over high heat until hot but not smoking. Mix the rosemary, ¾ teaspoon salt, and the pepper in a cup and rub over the steak.

2. Brown the steak on both sides, not lifting the meat until it is browned, about 3 minutes on each side. Remove to a platter.

3. Add the onions to the pan and sauté over medium-high heat until softened, about 4 minutes. Add the mushrooms and sauté until softened, about 2 minutes. Add the wine and remaining ½ teaspoon salt, heat to boiling, and add the steak and any juices on the plate.

4. Cover and bake until cooked to medium, about 30 minutes. Remove from the oven and let the steak rest in the covered pan 10 minutes.

5. Slice the steak across the grain on the diagonal into thin slices and place on a platter. Spoon the mixture on top. Serve with a hot baked potato.



Day Three Healthy Dinner Recipe


Spaghetti Squash Pie

Makes 6 servings

Each serving contains:

Calories 174
Carbohydrate 14 grams
Fat 9.2 grams
Protein 10 grams


1 medium spaghetti squash (about 2 pounds)
2 Tablespoons canola oil
2 eggs
1/3 cup plus 2 Tablespoons grated Parmesan cheese, divided
1 cup fat-free ricotta cheese
1 garlic clove, minced
1 teaspoon dried basil
1 teaspoon oregano
1/4 teaspoon salt
1 cup light spaghetti sauce
1/2 cup (2 ounces) shredded fat-free mozzarella cheese



1. Place whole squash in large pot; add 1 inch water.

2. Bring to a boil over medium-high heat, cover, and cook for 25 to 30 minutes, or until tender when pierced with a fork.

3. Remove the squash and allow to cool for 15 to 20 minutes.

4. Preheat the oven to 350 degrees F.

5. Coat a 9 inch deep dish pie plate with nonstick cooking spray.

6. In a large bowl, combine oil, eggs, and 1/3 cup Parmesan, mix well and set aside.

7. Cut the slightly cooled squash in half lengthwise. Scoop out the seeds and discard. Scrape the inside of the squash with a fork, shredding it into spaghetti consistency.

8. Stir the squash into the egg mixture, then pour into the pie plate and form into a crust.

9. In a small bowl, combine the ricotta cheese, garlic, basil, oregano, and salt; mix well.

10. Spread evenly over the crust then top with the spaghetti sauce.

11. Bake, uncovered, for 25 minutes, then remove from the oven and top with the shredded mozzarella cheese.

12. Bake for 5 more minutes, or until the cheese is melted.

13. Remove from the oven and sprinkle with the remaining 2 Tablespoons Parmesan cheese.

14. Let cool for 10 minutes before cutting into wedges and serving.



Day Four Healthy Dinner Recipe


Pork with Ginger-Pear Sauce Recipe

Makes 6 servings

Each serving of pork with ginger-pear sauce contains :
246 calories
32g protein
11g carbohydrate
8g total fat


1 Tablespoon olive oil
2 (1-pound) pork tenderloins, silver skin removed
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 (16 ounce) can sliced pears in juices
2 teaspoons cornstarch
4 green onions, sliced crosswise into ½ inch thick pieces
2 Tablespoons grated peeled fresh ginger



1. Grease a large nonstick skillet with the oil and heat over high heat until hot. Sprinkle the tenderloins with the salt and pepper and brown on all sides in the oil, 5 to 6 minutes.

2. Cover and cook over medium-low heat, turning the tenderloins occasionally without piercing, until an instant-read thermometer inserted in the center reads 150 degrees F, 20 to 25 minutes. Transfer the tenderloins to a platter (reserve the skillet and drippings), cover with aluminum foil, and let rest for 10 minutes.

3. Meanwhile, drain the pear juice into a cup, add the cornstarch, and stir until dissolved. Add the green onions and ginger to the drippings in the skillet over medium heat and cook while stirring with a wooden spoon to loosen any browned bits. Cook 1 minute, add the pears, and stir to mix.

4. Re-stir the cornstarch mixture and add to the skillet. Heat to boiling, stirring, and cook until the sauce is thickened and clear, about 1 minute.

5. Slice the tenderloins, place on a platter, and drizzle with any juices from standing. Serve with the pears, sauce and a side of snow peas.



Day Five Healthy Dinner Recipe


Cucumber Chicken Recipe:

Makes 4 servings

Each serving of cucumber chicken contains :

74 calories
9g protein
5g carbohydrate
1g total fat


2 Kirby cucumbers
1 (14½ ounce) can reduced sodium chicken broth
1/8 teaspoon garlic powder
4 (4 ounce) boneless, skinless chicken breast halves
1 cup low fat plain yogurt
1 ½ teaspoons fresh lemon juice
1 Tablespoon cornstarch
2 teaspoons snipped fresh dill



1. Score the skin of the cucumbers by dragging a dinner fork or vegetable peeler along the length of the cucumbers to make stripes. Cut the cucumbers in half lengthwise and use a spoon to remove the seeds. Cut the seeded pieces crosswise into thin slices and set aside.

2. Combine the broth and garlic powder in a large skillet and heat to boiling over medium high heat. Add the cucumbers and chicken and poach until the chicken is cooked through, about 5 minutes. Remove the chicken and cucumbers to a serving platter using a slotted spoon.

3.Combine the yogurt, lemon juice, cornstarch, and dill in a bowl and stir until blended.

4. Whisk into the broth in the skillet and heat to simmering over medium heat, whisking constantly, until the sauce is thickened.

5. Pour the sauce over the chicken and cucumbers. Serve immediately with a side of corn on the cob.



Day Six Healthy Dinner Recipe


Balsamic Pork Chops Recipe:

Makes 4 servings

Each serving of balsamic pork chops contains :

167 calories
25g protein
1g carbohydrate
6g total fat


4 (4 ounce, ½ inch thick) boneless center-cut pork loin chops, well trimmed of fat
1 teaspoon tomato basil-garlic seasoning mix or lemon-pepper seasoning mix
½ cup balsamic vinegar
1/3 cup low-sodium chicken broth



1. Rub the chops with the seasoning mix.

2. Grease a large nonstick skillet with nonstick cooking spray and heat over medium-high heat until hot. Cook the chops until lightly browned on both sides, about 3 minutes on each side. Remove to a plate and keep warm.

3. Add the vinegar and broth to the pan and cook over medium-high heat until the mixture is reduced to a thin sauce, 5 to 6 minutes. To serve, spoon the sauce over the chops with a side of grilled asparagus.



Day Seven Healthy Dinner Recipe


Beef and Macaroni Skillet Supper Recipe:

Makes 6 servings

Each serving of the beef and macaroni skillet contains :

354 calories
19g protein
35g carbohydrate
16g total fat


1 cup uncooked tri-color rotelle pasta
1 pound lean ground beef
8 ounces fresh mushrooms, sliced
1 cup chopped onion
1 garlic clove, minced
1 (6 ounce) can no salt added tomato paste
¾ cup water
1 cup low-sodium ketchup
1 small bay leaf
1 teaspoon sugar
½ teaspoon freshly ground black pepper
½ teaspoon dried oregano, crushed



1. Cook the macaroni as the package label directs, omitting the salt and oil. Drain and set aside.

2. Brown the ground beef with the mushrooms, onion, and garlic in a large nonstick skillet over medium-high heat, breaking up the meat into small pieces with a wooden spoon.

3. Pour off the fat, stir in the remaining ingredients, and simmer gently until the onion is softened, about 15 minutes. Stir in the cooked macaroni and simmer for 5 minutes. Remove the bay leaf and serve with a side garden salad.



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