Healthy Dinner Recipes

Sweet Potato and Cauliflower Soup

Yields 4 Servings

INGREDIENTS:

2 teaspoons olive oil
1 clove garlic, minced
1/3 cup chopped shallots
1/3 cup chopped celery
1/3 cup sliced cauliflower
1 pound peeled and sliced sweet potatoes
2 (14 ounce) cans fat-free, low sodium chicken broth
½ teaspoon salt
¼ teaspoon ground red pepper
1 teaspoon lemon juice
2 teaspoons chopped chives

Heat oil in a large saucepan over medium heat. Add garlic, shallots and celery. Cover and cook for 2 minutes
Stir in cauliflower, potatoes, broth, salt and pepper; bring to a boil. Reduce heat, cover and simmer for 15 minutes until vegetables are tender.
Add lemon juice.
Place vegetable mixture in food processor or blender in batches. Blend until smooth.
Serve soup on bowls and top with chives.

NUTRITION PER SERVING:

Calories: 175
Fat: 4 grams
Carbohydrates: 29 grams
Protein: 7 grams
Fiber: 5 grams
Sodium: 652 mg

Crockpot Chicken Gumbo

Yields 5 Servings (1 ½ cups)

INGREDIENTS:

1 Tablespoon olive oil
2 Tablespoons flour
1 cup onion, chopped
1 medium green pepper, chopped
1 cup sliced okra, fresh or frozen
4 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon ground pepper
1 bay leaf
1- 28 ounce can diced tomatoes
¼ teaspoon salt
5 boneless, skinless chicken thighs, chopped
2 cups reduced sodium, fat free chicken broth
¾ cup quick cook brown rice
1/8 teaspoon cayenne pepper (optional)

In large skillet heat olive oil. Add flour, onion, green pepper. Cook for 2 minutes.
Add garlic, thyme, and pepper, stirring for 1 minute. Add tomatoes and their juice and salt; stir well and bring to a simmer.
Place chicken thighs in a 4 quart or larger slow cooker. Pour okra on top and then cover with tomato mixture. 
Add bay leaf and chicken broth.
Cook on high for 3-4 hours or on low for 6 hours.
30 minutes before completed, add brown rice and stir in cayenne pepper.
Serve when rice is cooked.

NUTRITION PER SERVING:

Calories: 350
Fat: 15 grams
Carbohydrates: 24 grams
Protein: 27 grams
Fiber: 3 grams
Sodium: 670 mg

Honey Salmon Sheet Pan Dinner

Yields 4 Servings

INGREDIENTS:

1 1/2 tablespoon lower-sodium soy sauce 
3 tablespoons olive oil, divided
1 tablespoon honey
1 tablespoon fresh lime juice (from 1 lime)
2 cloves garlic, minced, divided
1/2 teaspoon freshly grated ginger
4 (5 oz) skin-on salmon fillets
2 1/2 cups butternut squash, peeled and cubed
12 ounces Brussels sprouts, trimmed and halved
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon smoked paprika
1 teaspoon sesame seeds (optional)

Preheat oven to 400°F. Coat a 13 x 18-inch half sheet pan with cooking spray.
Combine soy sauce, 1 tablespoon of the oil, honey, lime juice, 1 clove of garlic, and ginger in a large bowl. Place salmon in bowl. Toss to coat. Set aside.
In a separate bowl, combine remaining 2 tablespoons of oil, remaining clove of garlic, butternut squash, Brussels sprouts, salt, pepper, and paprika. Toss to coat. Spread on baking sheet, avoiding overcrowding. Bake at 400°F for 12 minutes. Stir vegetables and push to edges of pan, creating an open center.
Place marinated salmon fillets in the open center space of pan. Pour any leftover marinade over salmon. Bake at 400° for 15 minutes. Top salmon with sesame seeds. Serve with squash and Brussels sprouts.

NUTRITION PER SERVING:

Calories: 392
Fat: 19.5 grams
Protein: 33 grams
Carbohydrates: 23 grams
Fiber: 5 grams
Sodium: 641 mg

Provencal Vegetable Stew

Yields 4 Servings (1 ½ cups)

INGREDIENTS:

¼ cup olive oil
4 cloves garlic, minced
1 bay leaf
½ pound button mushrooms, sliced
1 yellow onion, chopped
2 celery ribs,  chopped
1 red pepper, stemmed, seeded and chopped
1 medium eggplant, cut into 1-inch cubes
¼ teaspoon sea salt
¼ teaspoon black pepper
1 Tablespoon fresh thyme, chopped
1 Tablespoon fresh rosemary, chopped
½ cup white cooking wine
1- 14 ounce can of petite-diced tomatoes

In a Dutch oven or deep skillet heat olive oil over medium heat. 
Add garlic, bay leaf, mushrooms, onions, celery and peppers. Sauté for a few minutes.
Add eggplant, salt, pepper and fresh herbs. Cook for about 12-15 minutes until eggplant is tender.
Deglaze with the wine and scrape up the vegetable bits from the bottom of the pan, then stir in the tomatoes and heat through.
Turn off heat and discard bay leaf. Let vegetable stand and few minutes.

NUTRITION PER SERVING:

Calories: 209
Fat: 14 grams
Carbohydrates: 14 grams
Protein: 3.8 grams
Fiber: 4.3 grams
Sodium: 160 mg

Mini-Chicken Pot Pie

Yields 4 Mini Pies

INGREDIENTS:

1 pound boneless, skinless chicken breasts
1 cup milk
2 tablespoons butter
1 small onion, finely chopped
2 tablespoons all-purpose flour
1 cup chicken broth
1 cup frozen peas and carrots
Salt and pepper to taste
1 refrigerated pie crust
1 egg combined with 1 tablespoon water

Preheat oven to 350 degrees. In baking pan, place chicken in a single layer and add milk. Bake for 25 to 30 minutes, or until chicken is cooked through. Remove chicken and allow to cool. Reserve milk. Cut chicken into bite-sized pieces.
Increase oven to 425 degrees. Meanwhile, in a large saucepan over medium heat, melt butter and add chopped onion. Saute for 3 to 5 minutes. Add flour and stir constantly until mixed well. Add chicken broth and cook until thickened. Add reserved milk, stirring constantly until thickened. Add peas, carrots and chicken. Season with salt and pepper.
Divide chicken mixture into 1 cup over safe tea cups or oven safe small dishes. Roll pie crust out and cut into 4 circles overlapping the oven dishes by 1 inch. Place crust over the chicken mixture, pressing sides to seal it. Brush tops with egg mixture and cut a slit into the top of each crust. Bake for 12 to 18 minutes. Allow to cool for 5 to 10 minutes. Makes 4 mini-pies.

NUTRITION PER SERVING:

Calories: 410
Protein: 30 grams

Classic Stir Fry

INGREDIENTS:

2 cups uncooked regular brown rice
1 lb. boneless, skinless chicken breast halves or 1 package (22 ounces) frozen grilled pre-cooked chicken breasts
¼ teaspoon salt
½ to 1 cup classic-style stir-fry sauce
1 cup cut-up green vegetable, such as string beans, snow peas, broccoli
1 cup cut-up red or orange vegetable, such as bell pepper, carrot, red onion
1 cup cut-up light-colored vegetable, such as onion, bok choy, zucchini

Cook rice as directed on package. While rice is cooking, cut chicken into ½-inch pieces
Add 1 teaspoon oil to a 12-inch skillet or stir fry skillet and heat over medium high heat. Add chicken, sprinkle with salt. Stir fry 4 to 6 minutes or until browned. Set aside and keep warm. If using frozen pre-cooked grilled chicken breasts, just warm the chicken in the skillet for 3 to 4 minutes and keep warm.
Add 1 teaspoon oil to the skillet, add vegetables in small batches. Cook for 5 to 7 minutes, stirring occasionally, until vegetable are crisp-tender. Add cooked chicken, stir in classic-style stir fry sauce and heat through.
Divide rice among bowls. Top with chicken/vegetable mixture.

NUTRITION PER SERVING:

Calories: 300
Fat: 5 grams
Carbohydrate: 42 grams
Protein: 28 grams
Fiber: 5 grams

Tex-Mex Chicken and Brown Rice Skillet

Yields 6 Servings

INGREDIENTS:

1 teaspoon plus 1 Tablespoon olive oil, divided
1 can of Mexican style corn, drained and patted dry
1 pound chicken breast tenders, cut into 1 inch pieces
1 Tablespoon of low sodium Taco seasoning or equivalent
2 cups uncooked quick cook brown rice
2 cups reduced fat and sodium chicken broth
1 ½ cups salsa Verde or other salsa of your choice
2 Tablespoons of chopped fresh cilantro
3/4 cup low fat cheddar cheese, shredded

Add 1 teaspoon of olive oil in skillet; heat over medium heat 1-3 minutes. Add dried corn in single layer. Cook without stirring about 5 minutes or until corn is caramelized on one side. Remove from skillet.
Add taco seasoning to chicken pieces in large mixing bowl, coating them well
Add chicken to skillet and cook over medium-high heat for about 7 minutes. Remove chicken from skillet; set aside.
Add remaining Tablespoon of olive oil to skillet. Add rice; stir until well coated with oil. 
Add broth and salsa; bring to a simmer. Cover skillet; reduce heat and simmer for 5 minutes.
Spoon chicken over rice mixture in Skillet. Sprinkle with cheese and corn. Cover and let stand 5 minutes or until cheese is melted.
Sprinkle cilantro on top and serve.

NUTRITION PER SERVING:

Calories: 300
Fat: 6 grams
Carbohydrate: 70 grams
Protein: 26 grams
Sodium: 550 mg

Mango and Gouda Quesadillas with Lime-Honey Sauce

Yields 4 Servings

INGREDIENTS SAUCE:

2 Tablespoons honey
2 teaspoons lime juice
½ teaspoon grated lime rind

QUESADILLAS:

1 cup thinly sliced peeled, ripe mangoes
1 Tablespoons chopped fresh chives
1 teaspoon brown sugar
3 ounces of Gouda, thinly sliced
4 whole grain tortillas
Cooking Spray

To prepare sauce, combine first 3 ingredients, stirring with whisk; set aside.
To prepare quesadillas, combine mangoes, chives and brown sugar, tossing gently to coat.
Heat a large skillet over medium-high heat, coat pan with cooking spray.
Arrange one-fourth of cheese and one-fourth of mango over half each tortilla; fold tortilla closed.
Place two folded tortillas in pan; cook 2-3 minutes each side until tortillas are lightly browned and crisp. Remove from pan and keep warm. Repeat procedure. Cut each tortilla into 3 wedges and serve with dipping sauce.

NUTRITION PER SERVING:

Calories: 175
Fat: 5 grams
Carbohydrate: 26 grams
Protein: 5.5 grams
Sodium: 315 mg

Wok- Seared Chicken with Asparagus and Pistachios

Yields 4 Servings

INGREDIENTS:

1 Tablespoon sesame oil
1 ½ pounds fresh asparagus, cut into 1-inch pieces
1 pound chicken breast tenders, cut into bite size pieces
4 scallions, trimmed and cut into 1-inch pieces
2 teaspoons ground ginger
1 Tablespoon oyster-flavored sauce
1 teaspoon chile sauce
½ teaspoon minced garlic
¼ cup shelled, salted pistachios, coarsely chopped

DIRECTIONS:

Heat oil in a wok or large skillet over high heat.
Add asparagus; cook, stirring for 4 minutes.
Stir in chicken, scallions, ginger, oyster sauce, chili pepper sauce and garlic; cook, stirring, until the chicken is juicy and just cooked through, then 1-2 minutes more.
Stir in pistachios and serve immediately

NUTRITION PER SERVING:

Calories: 208
Fat: 8grams
Carbohydrate: 7 grams
Protein: 30 grams
Sodium: 175mg

Lemon-Garlic Shrimp Sauté

Yields 4 Servings

INGREDIENTS:

4 teaspoons olive oil, divided
2 red peppers, diced
1 ½ pounds fresh asparagus, trimmed and cut into 1 inch pieces
2 teaspoons lemon zest
¼ teaspoon salt
5 cloves garlic, minced
1 pound raw shrimp, peeled and deveined (26-30 per pound)
1 cup fat free, low sodium chicken broth
1 teaspoon cornstarch
2 Tablespoons lemon juice
3 Tablespoons chopped fresh parsley

DIRECTIONS:

Heat 2 teaspoons olive oil in a large non-stick skillet over medium-high heat. Add bell peppers, asparagus, and lemon zest and cook about 5-6 minutes. Transfer vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons of olive oil and garlic to the pan and cook for about 30 seconds. 
Add shrimp and cook, stirring constantly for about 1 minute.
Whisk broth and cornstarch in a small bowl until smooth and add the pan along with salt.
Cook, stirring, until the sauce has thickened slightly and the shrimp are pink. This should take an additional 2 minutes. Remove from heat.
Add back vegetables and top with lemon juice and fresh parsley. Toss lightly and serve.

NUTRITION PER SERVING:

Calories: 226
Fat: 7 grams
Carbohydrate: 14 grams
Protein: 28 grams
Fiber: 4 grams
Sodium: 350 mg

Fresh Tomato & Spinach Pasta with White Beans

Combine this dish with a bowl of yogurt covered fruit and you have a perfect meal that is quick, easy and so healthy!

Yields 4 Servings (1 ½ cups each)

INGREDIENTS:

2 2/3 cups dried whole grain ziti
1 medium onion, chopped
2 cloves garlic, minced
1 Tablespoon olive oil
4-6 medium tomatoes, seeded and coarsely chopped
½ teaspoon salt
¼ teaspoon crushed red pepper
4 cups spinach coarsely chopped
1 cup white beans (navy, cannellini, northern), drained and rinsed
¼ cup slivered almonds
¼ cup finely shredded mozzarella cheese

DIRECTIONS:

Cook pasta, drain, keep warm
In large skillet cook onion and garlic in hot oil over medium heat until onion is tender
Add tomato, salt, black pepper and red pepper
Cook and stir over medium heat about 2 minutes or until the tomato is warm and releases some of its juices.
Stir in spinach and cook until it begins to wilt
Add white beans and cook for 1 minute more.
Stir pasta into spinach mixture, sprinkle with cheese and almonds.

NUTRITION PER SERVING:

Calories: 362
Fat: 12 grams
Carbohydrate: 53 grams
Protein: 16 grams
Fiber: 53 grams
Sodium: 424 mg

Balsamic and Blueberry Glazed Rosemary Chicken

Yields 6 Servings

INGREDIENTS:

DIRECTIONS:

NUTRITION PER SERVING:

Calories: 263
Fat: 14.3 grams
Carbohydrate: 8.4 grams
Protein: 225 grams
Fiber: 1 grams
Sodium: 344 mg