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Healthy Dinners - Week 6

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Healthy Dinners - Week 8

Healthy Dinner Recipes Week Six

The sixth full week of healthy dinner recipes combine a touch of elegance and a hearty portion of home style cooking. Each day has something the whole family can enjoy; from molasses glazed pork roast to chicken pot pies.

Day One Healthy Dinner Recipe


Linguine with Shrimp and Scallops Recipe:

Makes 8 servings

Each serving of the linguine with shrimp and scallops contains :

369 calories
29g protein
48g carbohydrate
6g total fat


1 pound linguine
2 Tablespoons olive oil
½ cup diced shallots
2 (14.5 ounce) cans reduced sodium or no salt added diced tomatoes
1 pound shrimp, shelled and deveined
1 pound sea scallops, cut in half lengthwise
¼ teaspoon cayenne
½ cup slivered fresh basil plus sprigs for garnish


1. Cook the pasta to al dente as the package label directs, omitting salt and oil, reserving 1 cup pasta cooking water. Keep the pasta warm in the pot.

2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat and sauté the shallots until tender, about 4 minutes. Add the tomatoes and heat to boiling. Add the shrimp and cook for 1 minute, then add the scallops and cayenne and cook for 1 minute.

3. Add the seafood mixture to the pasta and toss to coat. Heat until the shrimp and scallops are cooked through, about 1 minute.

4. Add the basil and toss to mix, adding enough reserved pasta cooking water to make the sauce juicy. Garnish with the basil sprigs and serving with a side Caesar salad.


Day Two Healthy Dinner Recipe


Molasses Glazed Pork Roast Recipe:

Makes 8 servings

Each serving of the molasses-glazed pork roast contains :
259 calories
23g protein
4g carbohydrate
16g total fat


1 (2 pound) lean boneless pork rib roast or loin, all visible fat removed
2 Tablespoons uncultured molasses
2 Tablespoons water
1 teaspoon dry mustard
¼ teaspoon garlic powder
1 Tablespoon white sesame seeds


1. Preheat the oven to 475 degrees F. Place the pork roast in a shallow aluminum foil lined baking pan. Combine the molasses, water, mustard, and garlic powder in a cup and mix until blended.

2. Spread the mixture over the pork and bake for 20 minutes. Sprinkle with the sesame seeds and reduce the oven temperature to 350°F.

3. Bake, tenting the roast with foil if it is browning too much, until an instant read thermometer inserted in the center registers 140 degrees F and the juices are not cloudy when the thermometer is taken out, about 10 minutes longer.

4. Remove the roast from the oven and cover loosely with aluminum foil. Let stand for 10 minutes. Slice and serve with mashed potatoes.


Day Three Healthy Dinner Recipe


Chicken Pot Pies Recipe:

Makes 6 servings

Each serving of chicken potpies contains :

257 calories
31g protein
19g carbohydrate
6g total fat


1 ½ pounds chicken cutlets
1 cup reduced sodium chicken broth
1 egg white, beaten
1 teaspoon low sodium soy sauce
1 (4 ounce) container reduced fat refrigerated crescent roll dough (4 rolls)
1 cup nonfat half and half
3 Tablespoons all purpose flour
1 Tablespoon butter
1 cup sliced mushrooms
1 (10 ounce) package frozen mixed vegetables, cooked and drained as package label directs
¼ cup chopped fresh flat -leaf parsley
2 Tablespoons snipped fresh dill


1. Combine the chicken and broth in a medium skillet, cover, and heat to simmering over medium high heat. Simmer over medium heat until the chicken is cooked through. Remove the pan from the heat, uncover, and set aside to cool.

2. When cool, remove the chicken from the liquid (reserve the liquid), cut into bite-size pieces, and place it in a medium bowl.

3. Preheat the oven to 375 degrees F. Grease 6 (1 cup) ovenproof baking dishes with nonstick cooking spray and place on a baking sheet. Set aside.

4. Combine the egg white and soy sauce in a small bowl. Unroll the pastry and place on a work surface. Squish the perforations in the dough to make a large rectangle without any holes.

5. Cut out 6 (2 ½ inch) rounds from the dough using a large cookie cutter or glass and prick decoratively with a fork. Discard the scraps. Brush the pastry rounds with the egg-white mixture,. Place on a parchment paper-lined baking sheet, and bake until browned, about 10 minutes. Set aside and keep the oven on.

6. Combine the half and half and flour in a bowl until smooth. Melt the butter in a small saucepan over medium-high heat and sauté the mushrooms until softened, 3 minutes.

7. Whisk in the half and half mixture and the chicken cooking liquid. Cook, stirring, until the sauce boils, and simmer until thickened, about 3 minutes.

8. Add the chicken, vegetables, parsley, and dill and heat through. Pour the mixture into the prepared baking dishes and bake until the pies are bubbly, about 15 minutes.

9. Top each with a dough round and serve with a side garden salad.


Day Four Healthy Dinner Recipe


Filet Mignon with Caper Pepper Sauce Recipe:

Makes 4 servings

Each serving of filet mignon with capper pepper sauce contains :

131 calories
7g protein
3g carbohydrate
10g total fat


½ teaspoon kosher salt
½ teaspoon cracked black pepper
½ teaspoon crushed dried green peppercorns (not brine)
4 (4 ounce, 1 inch thick) filets mignon (beef tenderloin) steaks
Caper pepper sauce

Caper pepper sauce ingredients:

1 garlic clove, crushed through a press
1 (7 ounce) jar roasted red bell peppers, drained
½ cup reduced fat mayonnaise
1 teaspoon low sodium soy sauce
1/8 teaspoon cayenne or more to taste
1 Tablespoon small capers, rinsed, drained, and patted dry

Directions for caper pepper sauce:

1. Combine the garlic, peppers, mayonnaise, soy sauce, and cayenne in a blender or food processor and puree. Taste and add more cayenne if needed.

2. Scrape into a microwave-safe bowl, cover with plastic wrap, and microwave on high power until boiling, about 1 minute, stirring after 30 seconds. Stir in the capers.

Directions for filet mignon:

1. Combine the salt and peppers in a cup, mix well, and rub on both sides of each steak.

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

3. Add the steaks and cook 2 to 3 minutes on each side for medium-rare. Remove the pan from the heat and let the steaks rest 1 minute. Serve with the sauce and a side of grilled asparagus.


Day Five Healthy Dinner Recipe


Pan Grilled Lamb Chops Recipe:

Makes 4 servings

Each serving of the pan-grilled lamb chops with sauce contains :

98 calories
8g protein
6g carbohydrate
5g total fat


4 (4 ounce) 1 inch thick loin lamb chops, well trimmed
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Basil-yogurt sauce

Basil-yogurt sauce ingredients:

1 cup low fat plain yogurt
1 Tablespoon shredded fresh basil
1/8 teaspoon salt

Directions basil-yogurt sauce:

1. Combine all the ingredients in a small bowl and mix well.

Directions for pan-grilled lamb chops:

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

2. Sprinkle the chops on both sides with the salt and pepper and brown on both sides, about 6 minutes, turning once, for medium rare.

3. Serve hot with a side of sauce and broccoli.


Day Six Healthy Dinner Recipe


Tomatillo-Pineapple Chicken Recipe:

Makes 4 servings

Each serving of the tomatillo-pineapple chicken contains :

312 calories
53g protein
7g carbohydrate
7g total fat


8 ounces fresh tomatillos, husked
1 canned chipotle chile in adobo sauce or 2 hot jalapeno chile peppers, quartered
½ small onion, quartered
¼ cup loosely packed fresh cilantro leaves
1 ¼ teaspoons salt
1 teaspoon ground cumin
½ teaspoon dried oregano leaves, crushed
½ teaspoon freshly ground black pepper
4 (6 ounce) boneless, skinless, chicken breast halves
2 teaspoons canola oil
1 garlic clove, crushed through a press
1 green onion, finely chopped
2 teaspoons cornstarch
1 cup crushed pineapple (canned or fresh) with its unsweetened natural juices


1. Place the tomatillos in a small saucepan with enough water to cover. Heat to boiling over high heat and simmer until they turn a dull green, about 10 minutes. Drain and place in a blender.

2. Add the chile, onion, cilantro, and ¼ teaspoon salt and blend until an even or chunky texture, not runny. Taste and add more chile or adobo sauce if desired. Set aside.

3. Mix the remaining 1 teaspoon salt, the cumin, oregano, and pepper in a cup and sprinkle over the chicken. Grease a large nonstick skillet with nonstick cooking spray and heat over medium-high heat until hot but not smoking. Add the oil and swirl the pan to coat.

4. Add the chicken and brown on both sides, skinned side first, 6 to 10 minutes in all. Add the garlic and green onion in the last minute or so until sizzling and fragrant.

5. Remove the chicken and garlic-onion mixture to a plate and keep warm.

6. Mix the cornstarch with a little of the pineapple juice to blend and combine with the remainder of the pineapple mixture. Pour into the skillet and cook, stirring, until thickened and clear.

7. Add the chicken-garlic mixture and juices from standing to the skillet and stir to blend and coat. Cover and steam the chicken until it is hot and cooked through, when an instant-read thermometer inserted in the thickest part registers 160 degrees F, about 4 minutes, turning 2 minutes.

8. Serve the chicken with the pineapple sauce spooned on top and drizzled with the tomatillo sauce and a side of white rice.


Day Seven Healthy Dinner Recipe


Fettuccine Alfredo Recipe:

Makes 6 servings

Each serving of fettuccine alfredo contains :

286 calories
17g protein
31g carbohydrate
10g total fat


1 cup fat free evaporate milk
1 teaspoon margarine
¼ cup reduced fat cream cheese
8 ounces dried fettuccine
2/3 cup freshly grated parmigiano-reggiano cheese
½ teaspoon freshly ground black pepper


1. Combine the milk and margarine in a large saucepan and heat to simmering over medium heat.

2. Add the cream cheese and whisk until the cream cheese melts and the mixture is smooth, 3 to 4 minutes. Cover and remove from the heat.

3. Meanwhile, cook the pasta to al dente as the package label directs, omitting the salt and oil. Drain the pasta thoroughly, shaking out the excess water, and add to the milk mixture.

4. Cook over low heat, tossing the fettuccine until well coated, about 1 minute.

5. Add the parmigiano-reggiano cheese and pepper. Toss lightly to combine.

6. Remove from the heat; cover and let stand 1 to 2 minutes so the pasta can absorb some of the sauce. Serve immediately with a tossed green salad.

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