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Healthy Dinners - Week 8

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


Healthy Dinner Recipes Week Four

Beef Stir-Fry Recipe:

Makes 4 servings

Each serving contains:

542 calories
42g protein
51g carbohydrate
18g total fat


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



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


Pesto Chicken with Squash Recipe:

Makes 4 servings

Each serving contains:

186 calories
23g protein
2g carbohydrate
10g total fat


4 skinless, boneless chicken breast halves (1 pound)
1 tablespoon olive oil
2 cups finely chopped yellow summer squash and/or zucchini
2 tablespoons basil pesto
2 tablespoons finely shredded Asiago or Parmesan cheese



1. In a large nonstick skillet, cook chicken in hot oil over medium heat for 6 minutes.

2. Turn chicken; add squash. Cook for 6 to 9 minutes more or until the chicken is no longer pink and squash is crisp-tender, stirring squash gently throughout.

3. Transfer chicken and squash to 4 dinner plates. Spread pesto over chicken; sprinkle with cheese.



Day Three Healthy Dinner Recipe


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


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



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 Recipe:

Makes 4 servings

Each serving of pasta primavera with cheese contains:

392 calories
18g protein
66g carbohydrate
7g total fat


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



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


South of the Border Meat Loaf:

Makes 8 servings

Each serving contains:

Calories 327
Fat 18 grams
Carbohydrate 15 grams
Protein 25 grams


2 pounds 95% lean ground beef
1 (14-1/2-ounce) can Mexican-style stewed tomatoes, undrained
1 cup plain bread crumbs
1 medium onion, finely chopped
1 large egg
1 1/2 teaspoon ground cumin
1 teaspoon chili powder
1 garlic clove, minced
1 teaspoon salt
1/2 teaspoon black pepper



1. Preheat oven to 350 degrees F. Spray a 9 x 5 inch loaf pan with cooking spray.

2. In a large bowl, combine all the ingredients; mix well. Place the mixture in the prepared loaf pan.

3. Bake for 60 to 70 minutes, or until the juices run clear.

4. Drain off the excess liquid and allow the meatloaf to sit for 15 minutes.

5. Transfer the meatloaf to a serving platter and slice.

6. Serve with mashed potatoes.



Day Six Healthy Dinner Recipe


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


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



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


Italian Sausage and Potatoes:

Makes 4 servings

Each serving contains:

Calories 318
Fat 15.3 grams
Carbohydrates 24 grams
Protein 22.6 grams


1 Tablespoon extra virgin olive oil
1 pound sweet Italian turkey sausage links
½ medium onion, chopped
1 pound red potatoes, cubed
2 garlic cloves, minced
1 pint cherry tomatoes, sliced in half (divided)
1 Tablespoon fresh chopped rosemary
1 Tablespoon fresh chopped basil
½ teaspoon kosher salt
½ teaspoon fresh ground black pepper


1. Heat olive oil in a large skillet over medium-high heat, add sausages and cover.

2. Cook sausages until browned, turning once.

3. After sausages are browned; add potatoes, onion, salt and pepper. Cover and stir often.

4. Remove sausages once they are almost cooked through.

5. Spread potato mixture across skillet and cook for an additional 10 minutes, stirring occasionally.

6. Slice sausages into ½” pieces and return to pan.

7. Add rosemary, garlic and ½ of tomatoes.

8. Cook for 5 minutes or until tomatoes are heated through.

9. Add basil, remaining tomatoes and stir to combine. Serve with sliced fresh cucumbers and tomatoes.



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