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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

Healthy Dinners - Week 7

Healthy Dinners - Week 8

Healthy Dinner Recipes Week Seven

In the seventh week of healthy dinner recipes we include from a spicy favorites jerk chicken, to mustard glazed pork chops, and linguine with white clam sauce. We also have the side dishes listed on each day's menu, making it seven more days of stress-free, mouthwatering healthy dinner recipes!

Day One Healthy Dinner Recipe

PENNE WITH TUNA AND BROCCOLI
GARDEN SALAD

Penne with Tuna and Broccoli Recipe:

Makes 6 servings

Each serving contains :
455 calories
27g protein
66g carbohydrate
9g total fat

Ingredients:

1 pound penne or ziti
2 cups broccoli florets or chopped broccoli rabe
3 Tablespoons olive oil
4 large garlic cloves, crushed through a press
½ teaspoon red pepper flakes
1 (12 ounce) can Italian tuna in olive oil, drained and flaked
¾ cup chopped fresh flat-leaf parsley
½ teaspoon sea salt
½ teaspoon freshly ground black pepper

Directions:

1. Cook the pasta to al dente as the package label directs, omitting the salt and oil, adding the broccoli in the last 3 minutes of cooking. Drain the pasta and broccoli together, reserving 1 cup pasta cooking water. Keep the pasta and broccoli warm in the pot.

2. Meanwhile, heat the oil in a small saucepan over medium-low heat and add the garlic and pepper flakes. Cook until the garlic is light brown, about 10 minutes. Add ½ cup of the reserved pasta cooking water and the tuna, parsley, salt, and pepper and heat through, about 2 minutes.

3. Add the tuna mixture to the pasta and broccoli along with the remaining ½ cup pasta cooking water, and heat to simmering over medium-high heat, tossing the mixture to heat it through.

4. Cook until most of the liquid has been absorbed but the mixture is still juicy, about 2 minutes.

 

Day Two Healthy Dinner Recipe

JERK CHICKEN
CORN

Jerk Chicken Recipe:

Makes 4 servings

Each serving of jerk chicken contains:

275 calories
26g protein
6g carbohydrate
14g total fat

Ingredients:

1 ½ cups coarsely chopped green onion
¼ cup bottled salt free zesty garlic herb marinade
2 Tablespoons sweetened lime juice
2 Tablespoons vegetable oil
2 teaspoons seafood-boil mix
1 teaspoon ground allspice
1 teaspoon ground ginger
8 pieces bone-in chicken drumsticks and thighs, skinned and trimmed of fat

Directions:

1. Combine the green onions, marinade, lime juice, oil, seasoning mix, allspice, and ginger in a blender and puree. Set aside ¼ cup of the marinade for basting, cover and refrigerate.

2. Pour the remainder into a zip-top plastic bag, add the chicken, seal, and turn to coat. Marinate in the refrigerator at least 2 hours or overnight, turning the bag once or twice.

3.Prepare a grill for barbecuing or preheat the broiler and line a baking sheet with aluminum foil. Remove the chicken from the marinade, draining off the excess, and grill, covered, or broil until charred in spots, about 10 minutes.

4. Turn and transfer the chicken to a cooler part of the grill, or turn it over on the baking sheet, and brush with reserved marinade. Cover and grill or broil until it is cooked through, 10 to 15 minutes longer. Serve hot with a side of corn.

 

Day Three Healthy Dinner Recipe

LENTIL AND KIELBASA STEW
TOMATO AND CUCUMBER SALAD

Lentil and Kielbasa Stew Recipe:

Makes 6 servings

Each serving of lentil and kielbasa stew contains:

391 calories
24g protein
44g carbohydrate
14g total fat

Ingredients:

1 pound low fat, low sodium turkey kielbasa, cut into ½ inch thick rounds
1 cup chopped onion
1 cup sliced carrot
1 cup sliced celery
½ cup water
1 (14 ½ ounce) can low sodium stewed tomatoes
1 ¼ cups cooked lentils

Directions:

1. Combine the kielbasa and enough water to cover by 2 inches in a large saucepan and heat to boiling over high heat. Drain the kielbasa in a colander and rinse until cool with cold water. Drain well. Set aside.

2. Grease a large nonstick skillet with nonstick cooking spray and heat over medium high heat. Add the onion, carrot, and celery and sauté until softened, about 3 minutes.

3. Add the water, heat to boiling, cover, and steam until crisp-tender, about 4 minutes. Uncover the skillet and add the tomatoes and their juices, the kielbasa, and lentils.

4. Heat to boiling over medium heat, stirring occasionally, and simmer to blend the flavors, about 10 minutes. Serve with a tomato cucumber salad.

 

Day Four Healthy Dinner Recipe

MUSTARD GLAZED LAMB CHOPS
STEAMED PEAS

Mustard Glazed Lamb Chops Recipe:

Makes 4 servings

Each serving of mustard glazed lamb chops contains:

327 calories
26g protein
1g carbohydrate
24g total fat

Ingredients:

1 Tablespoon Dijon mustard
1 garlic clove, crushed through a press
4 (4 ounce, 1 inch thick) loin lamb chops, trimmed of all fat

Directions:

1. Preheat the broiler. Combine the mustard and garlic in a cup and mix well.

2. Spread the mixture on both sides of the lamb chops and place on an aluminum foil lined baking sheet.

3. Broil 4 inches from the heat source until sizzling, about 3 minutes.

4. Turn and broil until desired doneness, 3 minutes longer for medium-rare. Serve with a side of peas.

 

Day Five Healthy Dinner Recipe

CHICKEN TONNATO
BAKED POTATO

Chicken Tonnato Recipe:

Makes 4 servings

Each serving of chicken tonnato contains:

150 calories
10g protein
4g carbohydrate
5g total fat

Ingredients:

1 ¼ cups dry white wine
¼ teaspoon salt
¼ teaspoon dried thyme leaves, crushed
4 (4 ounce) boneless, skinless chicken breast halves
Boston lettuce leaves, washed and patted dry, to line the plates
Tonnato sauce
1 Tablespoon small capers, rinsed, drained, and patted dry.

Tonnato sauce ingredients:

¼ cup drained water-packed canned tuna
¼ cup reduced fat mayonnaise
1 small onion, quartered
1 (4 inch) piece celery rib
1 oil packed anchovy fillet, rinsed and patted dry
1 Tablespoon fresh lemon juice

Tonnato sauce directions:

1. Combine all the ingredients in a blender or food processor and puree just until smooth. Scrape out into a bowl.

Directions:

1. Combine the wine, salt, and thyme in a medium skillet and heat to simmering over medium heat. Add the chicken, cover, and poach 10 minutes. Turn the chicken breasts over, cover, and poach until cooked through, 5 minutes longer. With tongs, remove the chicken from the liquid to a bowl. Set aside to cool.

2. Line 4 serving plates with lettuce leaves and place a chicken breast half on each plate. Spoon some sauce over the chicken and sprinkle with the capers. Serve with a hot baked potato.

 

Day Six Healthy Dinner Recipe

LINGUINE WITH WHITE CLAM SAUCE
GARDEN SALAD

Linguine with White Clam Sauce Recipe:

Makes 4 servings

Each serving of linguine with white clam sauce contains:

369 calories
14g protein
54g carbohydrate
8g total fat

Ingredients:

½ cup dry white wine
1 (8 ounce) bottle clam juice
8 ounces linguine
2 Tablespoons olive oil
½ cup finely chopped onion
2 garlic cloves, crushed through a press
2 (6 ½ ounce) cans minced clams, drained and rinsed
2 Tablespoons finely chopped fresh flat-leaf parsley
½ teaspoon freshly ground black pepper

Directions:

1. Combine the wine and clam juice in a small saucepan and heat to boiling over high heat. Boil, uncovered, until the mixture if reduced to ¾ cup, about 10 minutes.

2. While the liquid reduces, cook the linguine according to the package directions, omitting the salt and oil. Drain and set aside.

3. Heat the oil in small nonstick skillet over medium high heat. Add the onion and sauté until translucent, about 5 minutes. Add the garlic and sauté for 2 minutes longer.

4. Add the hot clam juice mixture, drained clams, parsley, and pepper. Cook 2 minutes, stirring constantly, or until the clams are heated through.

5. Divide the pasta into 4 equal portions. Spoon the sauce over the pasta and serve immediately with a side garden salad.

Day Seven Healthy Dinner Recipe

FLANK STEAK WITH SPICY CRUST
GARLIC MASHED POTATOES

Flank Steak with Spicy Crust Recipe:

Makes 4 servings

Each serving of flank steaks with spicy crust contains:

343 calories
37g protein
8g carbohydrate
18g total fat

Ingredients:

1 (1 ½ pound) flank steak, all visible fat removed, cut crosswise into 4 separate steaks
½ cup prepared horseradish, squeezed dry
½ cup low sodium ketchup
1 Tablespoon canola or grape seed oil
½ teaspoon freshly ground black pepper

Directions:

1. Preheat the broiler. Place the steaks on an aluminum foil lined baking sheet.

2. Combine the remaining ingredients in a small bowl and spread over the tops of the steaks.

3. Broil, turning once, until the crust is browned and the steaks are of desired doneness, 5 to 7 minutes for medium-rare.

4. Serve with a side of garlic mashed potatoes.

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