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Healthy Dinners - Week 1

Healthy Dinners - Week 2

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 Two

With the healthy recipes for week two,  you get fabulous dinners that you would normally get while dinning out. From crab cakes  to  homemade pizza, it's healthier to eat in!

Day One Healthy Dinner Recipe

RICOTTA, ARTICHOKE & ONION PIZZA

Ricotta Pizza:

Makes 4 servings

Each serving contains:

405 calories
20g protein
62g carbohydrate
10g total fat

Ingredients:

1 (12 ounce) thin crust ready to use Italian pizza shell
1 (8 ounce) container part skim ricotta cheese
1 (10 ounce) jar marinated artichoke hearts
1 red onion, thinly sliced
1/2 teaspoon freshly grated black pepper

Directions:

1. Preheat the oven to 425(. Place the pizza shell on a parchment paper lined baking sheet and spread the cheese on top.

2. Drain the artichoke hearts, reserving 1  tablespoon of the marinade, cut into thin slices, and spread over the cheese along with the onion.

3. Drizzle the reserved marinade, sprinkle with pepper, and bake until the crust and the fillings are browned, about 8 minutes.

 

Day Two Healthy Dinner Recipe

TERIYAKI PORK TENDERLOIN
STEAMED WHITE RICE

Teriyaki Pork Tenderloin:

Makes 6 servings:

Each serving contains:

195 calories
17g protein
19g carbohydrate
5g total fat

Ingredients:

2 garlic cloves, crushed through a press
1 small onion, grated
1/2 cup low sodium soy sauce
1 tablespoon sesame oil
2 teaspoons grated peeled fresh ginger
3/4 teaspoon ground ginger
1 teaspoon grated lemon zest
1 (1 pound) whole pork tenderloin, silver skin removed
1/4 cup dry white wine
1/4 cup honey
1 tablespoon firmly packed dark brown sugar

Directions:

1. The day before serving, combine the garlic, onion, soy sauce, oil, fresh ginger, ground ginger, and zest in a shallow baking dish and mix well. Add the pork and turn to coat evenly. Cover and place in the refrigerator to marinate overnight.

2. The next day, preheat the oven to 375(F. Remove the pork from the marinade and drain well. Combine the wine, honey, and brown sugar in a bowl, mix well, and pour the mixture over the pork, coating all sides.

3. Place in an aluminum foil lined baking dish and bake until the internal temperature reaches 155(F to 160(F on an instant read thermometer, 25 to 30 minutes.

4. Remove the pork from the oven and let rest 5 minutes. Slice and serve with steamed white rice.

 

Day Three Healthy Dinner Recipe

BAKED CRAB CAKES
GARLIC MASHED POTATOES

Baked Crab Cakes:

Serves 8

Each serving contains:

160 calories
11g protein
20g carbohydrate
4g total fat

Ingredients:

2 egg whites beaten
1/2 cup fresh bread crumbs
1/2 cup finely chopped celery
1/3 cup finely chopped red bell pepper
2 tablespoons reduced fat mayonnaise
1 tablespoon coarse grain Dijon mustard
1 teaspoon old bay or other spicy seafood seasoning mix
1 pound lump crabmeat, picked over for shells
1/3 cup all purpose flour
2 teaspoons vegetable oil

Directions:

1. Line a baking sheet with foil. Combine the egg whites, bread crumbs, celery, bell pepper, mayonnaise, mustard, and old bay in a bowl and mix well.

2. Gently fold in the crabmeat. Spread the flour on a sheet of waxed paper and spoon the crab mixture into 8 equal mounds on the paper. Shape into patties. Flour the crab cakes and place on the baking sheet. Cover and refrigerate for 15 minutes.

3. Preheat the oven to350(F. Lightly coat a nonstick skillet with nonstick cooking spray and heat over medium-high heat until hot.

4. Add 4 crab cakes to the pan and cook until browned, about 2 minutes on each side, drizzling 1 teaspoon oil around the cakes after turning and shaking the pan to spread the oil.

5. Transfer the cakes to a paper towel lined baking sheet and repeat with the remaining crab cakes and oil.

6. Place the crab cakes on a parchment paper lined baking sheet and bake until hot, 8 to 10 minutes.

Serve with garlic mashed potatoes.

 

Day Four Healthy Dinner Recipe

BEEF FAJITAS
CORN ON THE COB

Beef Fajitas:

Makes 4 Servings:

Each serving contains :

241 calories
26g protein
10g carbohydrate
17g total fat

Ingredients:

1 garlic clove, crushed
2 tablespoons red wine vinegar
1 teaspoon salt free mesquite seasoning mix
1 teaspoon dried oregano, crushed
1 teaspoon olive oil
1 (1 pound) flank steak, all visible fat removed, thinly sliced diagonally across the grain
2 large onions, thinly sliced
1 green bell pepper, thinly sliced
1 teaspoon cornstarch
3 plum tomatoes, chopped
1/2 teaspoon salt
8 (6 inch) fat free flour tortillas, warmed

Directions:

1. Combine the garlic, vinegar, seasoning mix, oregano, and oil in a zip top plastic bag and mix. Add the steak, seal, and turn to coat. Refrigerate for 1 hour.
 
2. Remove the steak from the marinade and drain. Grease a large nonstick skillet with nonstick cooking spray and heat over high heat until hot.

3. Add the beef and sauté until cooked through, about 5 minutes. Transfer to plate and cover.

4. Cool the skillet, then grease with nonstick cooking spray, heat over  high heat, and sauté the onions and bell pepper until softened, about 6 minutes.

5. Meanwhile, spoon the juices from the plate with the meat into a cup and blend in cornstarch. Add the meat, tomatoes, and salt to the skillet and toss to combine. Heat through, about 3 minutes.

6. Stir in the cornstarch mixture, and cook until the juices thicken and are clear, about 1 minute.

7. Wrap the fajita mixture in the warmed tortillas and serve immediately.

 

Day Five Healthy Dinner Recipe

ROASTED CHICKEN WITH ROASTED GARLIC PARSLEY
BUTTERED GREEN BEANS

Roasted Chicken:

Makes 4 servings

Each serving contains:

510 calories
85g protein
2g carbohydrate
14g total fat

Ingredients:

1 (3 1/2 pound) chicken, cut into 8 pieces
1 head garlic, cloves separated, unpeeled
2 tablespoons olive oil
1 tablespoon chopped rosemary leaves
1 1/2 teaspoons salt or more to taste
1 teaspoon freshly ground black pepper or more to taste
1 packed cup fresh flat-leaf parsley leaves
1/2 cup water
2 teaspoons grated lemon zest

Directions:

1. Preheat oven to 400(F. Combine the chicken pieces, unpeeled garlic cloves, 2 teaspoons oil, the rosemary, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl and toss to coat.

2. Spread out on an aluminum foil lined baking sheet with the skin side of the breasts up and bake until the chicken is cooked through, about 40 minutes (an instant read thermometer inserted in the thickest part should read 155(F and the juices coming out should be clear, not pink).

3. Stir the garlic after 15 minutes so the cloves roast on all sides.

4.  While the chicken cooks, combine the parsley, water, zest, and remaining 1/2 teaspoon salt, and 1/2 teaspoon pepper in a blender and blend until coarse puree.

5.  When the chicken is done, remove the pan from the oven. Scoop the garlic cloves into a cup and cover the chicken loosely with foil so it stays warm.

6. Squeeze the garlic from the papery skins into the blender with the parsley mixture. Blend until smooth.

7.  Peel the skin off the chicken if you wish, and place the chicken on a platter. Pour the cooking juices into a glass measure, wait a minute so the fat can rise to the surface, and skim off the fat.

8. Pour the juices into the parsley sauce and blend. Taste and adjust the seasoning if needed. Pour the sauce into a saucepan and heat until simmering. Pass the sauce with the chicken to serve.

 

Day Six Healthy Dinner Recipe

Serve with lightly buttered green beans.

SAUSAGE LASAGNA
MIXED GREEN SALAD

Sausage Lasagna:

Makes 8 Servings:

Each serving contains about:

383 calories
30g protein
23g carbohydrate
19g total fat

Ingredients:

3 medium onions, chopped
8 ounces lean sweet Italian turkey sausage, casing removed
2 (14 ounce) cans no salt added tomato sauce
1/2 cup water
1/2 teaspoon salt
1 (15 ounce) container skim milk ricotta cheese
1/3 cup freshly grated parmigiano-reggiano cheese
1/2 cup chopped fresh basil
1/4 teaspoon freshly ground black pepper
1 egg, beaten
12 ounces no cook lasagna noodles (15 noodles)
2 cups (8 ounces) shredded skim milk mozzarella

Directions:

1. Preheat the oven to 350(F. Cook the onions and sausage in a large nonstick skillet over medium-high heat until the sausage is cooked through and the onions are soft, 7 to 10 minutes, breaking up the sausage into bits with a wooden spoon. Drain the mixture in a colander and wipe out the skillet with a paper towel.

2. Return the sausage and onions to the skillet and add the tomato sauce, water, and salt. Heat to simmering over medium-high heat.

3. Combine ricotta, parmigiano-reggiano, basil, and pepper in a large bowl and mix well. Stir in the egg.

4. Spread a thin layer of tomato sauce over the bottom of a deep 13 by 9 inch baking dish and cover with 4 noodles, breaking them to fit. Spread one third of the ricotta mixture on top of the noodles and sprinkle with 1/2 cup mozzarella. Repeat twice more, ending with the remaining mozzarella.

5. Cover the dish with aluminum foil and bake for 40 minutes.  Remove the foil and bake until the noodles are cooked and the lasagna is bubbling, about 20 minutes longer. Let stand for 15 minutes before cutting.

 

Day Seven Healthy Dinner Recipe

LOW FAT REUBEN SANDWICHES
COLESLAW

Low Fat Reuben Sandwiches:

Makes 4 Servings:

Each serving contains:

410 calories
23g protein
49g carbohydrate
13g total fat

Ingredients:

8 slices dark rye or pumpernickel bread
1/4 cup nonfat Thousand Island salad dressing
8 ounces thinly sliced low-fat, low-sodium cooked turkey or chicken
1/2 cup sauerkraut, rinsed and well drained
1 cup(4 ounces) shredded low-fat Swiss cheese

Directions:

1. Lay out the bread slices on a work surface and spread the tops with salad dressing. Top 4 slices with turkey, sauerkraut, and cheese. Cover with the remaining bread slices, dressing side down.

2. Grease a large skillet with nonstick cooking spray and place over medium heat. Cook 2 sandwiches at a time until the bread toasts and the cheese melts, turning once, 4 to 6 minutes on each side.

3. Repeat with the remaining sandwiches, keeping the first batch warm while frying the second batch. Serve warm with reduced fat coleslaw.

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