Healthy Dinner Recipes
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Healthy Dinner Recipes Week Four
The fourth week of healthy dinner recipes proves that healthy doesn't mean boring. This week’s variety gives you delicious dinners like Veal Paprikash, pork chops with peach sauce and tuna heroes.Day One Healthy Dinner Recipe
BEEF STIR-FRY WITH ROASTED GARLIC SAUCE
BROWN RICE
Beef Stir-Fry Recipe:
Makes 4 servings
Each serving contains:
542 calories
42g protein
51g carbohydrate
18g total fat
Ingredients:
1 pound boneless sirloin, slightly frozen
1 (16 ounce) package frozen stir-fry vegetables with broccoli and red bell peppers, thawed
¼ cup roasted garlic teriyaki sauce
3 cups cooked rice
Directions:
1. Cut the meat across the grain into thin slices.
2. Grease a large nonstick skillet with nonstick cooking spray and place over medium-high heat.
3. When the pan is hot, stir-fry the beef until browned, about 5 minutes.
4. Add the vegetables and sauce and stir-fry until heated through, about 5 minutes. Serve over brown rice.
Day Two Healthy Dinner Recipe
VEAL PAPRIKASH
BUTTERED NO-YOLK EGG NOODLES
Easy Veal Paprikash Recipe:
Makes 4 servings
Each serving contains:
260 calories
21g protein
30g carbohydrate
6g total fat
Ingredients:
1 Tablespoon olive oil
12 ounces veal stew meat, cut into ¾ inch cubes
1 large onion, thinly sliced
2 teaspoons Hungarian paprika
2 Tablespoons all purpose flour
1/8 teaspoon freshly ground black pepper
1 cup reduced sodium canned beef broth
2 Tablespoons chopped fresh flat leaf parsley
2 cups hot cooked rice
Directions:
1. Heat the oil in a heavy, large skillet over medium-high heat, add the veal, and brown on all sides. Remove and drain on a paper towel lined baking sheet.
2. Reduce the heat to medium and sauté the onion and paprika until the onion is softened, 5 minutes.
3. Add the flour and pepper and stir until blended with the pan juices. Add the broth and stir until blended.
4. Add the veal, cover and simmer over medium-low heat until the veal is tender, about 30 minutes.
5. Spoon the veal and juices over the buttered rice and sprinkle with parsley.
Day Three Healthy Dinner Recipe
PORK CHOPS WITH PEACH SAUCE
BAKED SWEET POTATOES
Pork Chops with Peach Sauce Recipe:
Makes 4 servings
Each serving of pork chops with peach sauce contains:
175 calories
25g protein
4g carbohydrate
6g total fat
Ingredients:
½ teaspoon salt
½ teaspoon freshly ground black pepper
4 (4 ounce, ½ inch thick) boneless center-cut pork loin chops, well trimmed of fat
½ cup all-fruit peach spread
2 Tablespoons orange juice
2 Tablespoons Dijon mustard
Directions:
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. Cook the chops until lightly browned on both sides, about 3 minutes on each side. Remove to a plate and keep warm.
4.Add the fruit spread, orange juice, and mustard to the skillet and cook, stirring, over medium high heat until the fruit spread melts and the sauce is boiling and smooth, about 2 minutes.
5. To serve, spoon the sauce over the chops and enjoy with a side of sweet potatoes.
Day Four Healthy Dinner Recipe
PASTA PRIMAVERA WITH CHEESE
GARDEN SALAD
Pasta Primavera with Cheese Recipe:
Makes 4 servings
Each serving of pasta primavera with cheese contains:
392 calories
18g protein
66g carbohydrate
7g total fat
Ingredients:
1 cup low fat cottage cheese
1 Tablespoon fresh lemon juice
8 ounces thin spaghetti
1 Tablespoon olive oil
1 garlic clove, crushed through a press
¼ cup chopped green onion
½ cup chopped yellow onion
¼ teaspoon freshly ground black pepper or more to taste
2 cups sliced mushrooms
1 medium green bell pepper, sliced
1 ½ cups sliced carrot
1 (10 ounce) package frozen, no salt added broccoli, steamed
Directions:
1. Drain the liquid off the top of the cottage cheese and combine with the lemon juice in a small bowl, set aside.
2. Cook the spaghetti to al dente as the package label directs, omitting the salt and oil.
3. While the pasta cooks, heat the oil in a large skillet over medium-high heat, add the garlic, green onion, yellow onion, and black pepper and sauté for 1 minute. Add the mushrooms and sauté for 1 minute. Add the bell pepper, carrot, and broccoli and sauté for 3 to 4 minutes. Set aside.
4.Drain the spaghetti and place in a large bowl. Add the cottage cheese mixture and toss to coat evenly.
5. Top with sautéed vegetables. Serve with a garden salad.
Day Five Healthy Dinner Recipe
LAMB BURGERS WITH TOMATO SALAD
Lamb Burgers with Tomato Salad Recipe:
Makes 4 servings
Each serving contains:
386 calories
40g protein
20g carbohydrate
16g total fat
Ingredients:
1 pound lean ground lamb
1 red onion, freshly chopped
½ cup fresh bread crumbs
1 teaspoon finely chopped rosemary leaves
½ teaspoon ground cumin
½ teaspoon salt
½ teaspoon freshly ground black pepper
4 slices turkey bacon
4 vine-ripened tomatoes, sliced crosswise
1 cup fresh basil leaves
2 Tablespoons balsamic vinegar
2 teaspoons extra virgin olive oil
Directions:
1. Combine the lamb, onion, bread crumbs, rosemary, cumin, salt, and pepper in a bowl and mix well to combine. Shape 8 burgers by lightly packing the mixture into a ¼ cup measuring cup and knocking them out onto a cutting board; set them on a plate.
2. Working with one slice at a time, stretch the bacon out on a cutting board and flatten it gently using the back of a knife. Cut the piece crosswise in half and wrap on half around each burger. Secure with a wooden pick.
3. Grease a large nonstick skillet with nonstick cooking spray and heat over medium heat until hot. Add the burgers and fry until cooked through, about 3 minutes on each side.
4. While the burgers cook, combine the tomatoes, basil, vinegar, and oil in a bowl and toss to mix. Spoon the salad onto 4 dinner plates and set 2 burgers alongside each salad on the plate. Drizzle the burgers with salad juices from the bowl.
Day Six Healthy Dinner Recipe
CHICKEN CUTLETS WITH GINGER SAUCE
STEAMED BROCCOLI
Chicken Cutlets with Ginger Sauce Recipe:
Makes 4 servings
Each serving of chicken cutlets with ginger sauce contains:
250 calories
41g protein
12g carbohydrate
4g total fat
Ingredients:
6 Tablespoons low sodium soy sauce
2 Tablespoons fresh lemon juice
2 Tablespoons grated peeled fresh ginger
4 chicken cutlets (1 ½ pounds total)
1 ½ cups reduced sodium canned chicken broth
4 teaspoons cornstarch
2 teaspoons honey
Directions:
1. Combine 4 Tablespoons soy sauce, the lemon juice, and 1 Tablespoon ginger in a shallow baking dish and mix well. Add the chicken, turn to coat, and marinate for 15 minutes.
2. Blend the remaining 2 Tablespoons soy sauce and 1 Tablespoon ginger with the broth, cornstarch, and honey in a small saucepan and stir until the cornstarch dissolves.
3. Heat to boiling over medium high heat and stir until the sauce thickened and clear. Set aside.
3. Lightly coat a large skillet with non stick cooking spray and place over medium high heat. Add the chicken and cook until browned on the bottom side, about 3 minutes.
4. Turn and brown on the other side. Add the sauce and simmer until the chicken is cooked through, about 2 minutes longer. Serve with a side of steamed broccoli.
Day Seven Healthy Dinner Recipe
TUNA HERO SANDWICHES
OVEN BAKED FRENCH FRIES
Tuna Heroes Recipe:
Makes 8 servings
Each serving of the tuna heroes contains:
260 calories
17g protein
33g carbohydrate
6g total fat
Ingredients:
1 (16 ounce) loaf sourdough French bread
1 (12 ½ ounce) can water packed, low sodium tuna, drained and flaked
2 Tablespoons balsamic or red wine vinegar
¼ cup fat free, cholesterol free mayonnaise or salad dressing
1 teaspoon anchovy paste
1 large ripe tomato, thinly sliced
Freshly ground black pepper to taste
½ medium onion, thinly sliced
¼ cup coarsely chopped fresh flat-leaf parsley
Directions:
1. Cut the bread in half lengthwise, separate the halves, and pull out half the bread inside on each, leaving a ½ inch shell. (save the bread from the inside the loaf for another use.)
2. Combine the tuna and vinegar in a small bowl, mix, and set aside. Combine the mayonnaise and anchovy paste in another small bowl and mix well.
3. Spread the inside of each half of the loaf with the mayonnaise mixture. Spoon the tuna mixture on the bottom half of bread, arrange the tomato slices over the tuna, and season with pepper. Arrange the onions over the tomatoes and sprinkle with the parsley.
4. Top with the remaining bread half. Wrap the loaf in foil and store in the refrigerator for 2 to 24 hours. Cut into 8 slices and serve with oven baked French fries.
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