Healthy Dinner Recipes

Mediterranean Chicken Salad

Yields 4 servings

INGREDIENTS:

DIRECTIONS:

Cook orzo in a medium saucepan about 8 minutes. Rinse under cold water, drain and let cool.
Combine olive oil and the next 7 ingredients in a small bowl and whisk until blended
Add chicken to cooked orzo along with tomatoes and the following 4 ingredients.
Drizzle dressing over top and toss together.
Serve each scoop of chicken salad on a bed of spinach leaves and sprinkle with pine nuts

NUTRITION PER SERVING:

Calories: 365
Fat: 13 grams
Carbohydrate: 23 grams
Protein: 38 grams
Sodium: 700 mg

Mediterranean Orange Roughy

Yields 4 servings

INGREDIENTS:

DIRECTIONS:

Preheat oven to 450 degrees
Place olive oil in large skillet over medium‐high heat and add onion; cook 5 minutes.
Remove from heat and add orange sections, oregano and next 4 ingredients.
Arrange fillets in a single layer in a 13 X 9 inch baking pan coated with cooking spray.
Combine broth and orange rind; pour over fish. Spoon onion mixture over fish.
Bake at 450 degrees for 15 minutes or until fish flakes easily with tested.

NUTRITION PER SERVING:

Calories: 225
Fat: 5 grams
Carbohydrate: 15 grams
Protein: 26.36 grams
Sodium: 318 mg
Fiber: 4.6 grams

Mini Cheddar Meat Loaves

Yields 8 servings

INGREDIENTS:

2 egg whites, beaten
¾ cup fat free milk
1 cup shredded reduced fat cheddar cheese
¾ cup quick cooking oats
1 medium onion, finely chopped
1 medium carrot, shredded
½ teaspoon salt
¼ teaspoon garlic powder
¾ pound lean ground beef (90%)
2/3 cup ketchup
2 Tablespoons brown sugar
1 ½ teaspoons prepared mustard

DIRECTIONS:

In a large bowl, whisk egg whites and milk.
Stir in cheese, oats, onion, carrot, salt and garlic powder. Crumble beef over mixture and mix well.
Shape into eight loaves; place in a 13 x 9 baking dish that has been sprayed with cooking spray.
In a small bowl combine ketchup, brown sugar and mustard. Spread over loaves.
Bake uncovered at 355 degrees for 25-30 minutes or until a meat thermometer reads 160 degrees.

NUTRITION PER SERVING:

Calories: 187
Fat: 7 grams
Carbohydrate: 18 grams
Fiber: 1 grams
Protein: 15 grams
Sodium: 550 mg

Pork Chops with Apple and Pear Chutney

Yields 6 servings

INGREDIENTS:

DIRECTIONS:

Lightly brush pork chops with olive oil and sprinkle with black pepper. Set aside on prepared broiling pan.
To prepare chutney combine first 7 ingredients in a large saucepan; bring to a boil, stirring until sugar dissolves. Reduce heat, and simmer 10 minutes or until cranberries begin to pop.
Stir in pear, apple, raisins, onion and ginger; cook 20 minutes. Remove from heat and stir in lemon juice Broil pork chops for 5-8 minutes each side, checking temperature. They are done at 160 degrees.
Top with 2 Tablespoons Chutney and serve.

NUTRITION PER SERVING:

Calories: 262
Fat: 5 grams
Carbohydrate: 27 grams
Protein: 21 grams
Sodium: 125 mg

Tofu, Asparagus and Red Pepper Stir-Fry with Quinoa

Yields 6 servings (1 cup stir-fry and 1/2 cup quinoa)

INGREDIENTS:

Dressing
2 Tablespoons Rice vinegar
2 Tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
Dash of crushed red pepper

Stir-Fry
1 ½ cups water
1 ½ cups uncooked quinoa
1 Tablespoon dark sesame oil
1 cup chopped onion
2 cloves garlic, minced
2 cups red bell pepper strips
2 cups sliced mushrooms
2 cups sliced (1 inch) asparagus (1 pound)
½ teaspoon sea salt
1 (12.3 ounce) package of reduced fat firm tofu, drained and cubed
2 Tablespoons sesame seeds

DIRECTIONS:

For dressing, combine all 4 ingredients in a small bowl and whisk. Set aside
Place water in a saucepan and bring to a boil. Add in quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand covered, 10 minutes; fluff with fork.
Heat 1 sesame oil in large non-stick skillet or wok over medium-high heat. Add onion, garlic and stir-fry 5 minutes.
Add bell pepper, mushroom, asparagus, salt and tofu; stir-fry 3 minutes. Stir in dressing.
Serve over quinoa and sprinkle with sesame seeds.

NUTRITION PER SERVING:

Calories: 273
Fat: 8 grams
Carbohydrate: 39 grams
Protein: 12 grams
Sodium: 435 mg

Tofu Tacos with Feta Cheese

Yields 4 servings (2 tacos)

INGREDIENTS:

DIRECTIONS:

Heat oil in a large nonstick skillet over medium heat.
Add tofu, chili powder, garlic, salt and pepper. Cook, tossing occasionally, until golden brown about 4-5 minutes.
Add the corn, tossing until heated through
Add spinach, toss until wilted
Add salsa and toss until well coated.
Fill tortillas with tofu mixture and top with feta cheese

NUTRITION PER SERVING:

Calories: 310
Fat: 11 grams
Carbohydrate: 43 grams
Protein: 17 grams
Sodium: 400 mg

Asparagus Tomato Stir Fry

Serving size 3/4 cup

INGREDIENTS:

DIRECTIONS:

In a small bowl, combine cornstarch, broth, soy sauce, and ½ tsp ginger until blended; set aside.
In a non-stick skillet or wok, stir fry the remaining ginger in canola oil for 30 seconds then add asparagus and onions; stir fry for 3 minutes
Add mushrooms; stir fry for 1 minute
Stir cornstarch mixture and add to skillet. Bring to a boil; cook and stir for 1 minute or until thickened.
Reduce heat.
Add tomatoes and sesame oil, cook for 1 minute longer

NUTRITION PER SERVING:

Calories: 64
Fat: 3 grams
Carbohydrate: 9 grams
Protein: 3 grams
Sodium: 268 mg

Simple Egg Fried Rice

Yields 5 servings (1 cup)

INGREDIENTS:

DIRECTIONS:

Combine sesame oil, eggs, egg whites in a small bowl; stir well and set aside
Heat canola oil in a large non-stick skillet or wok over medium-high heat.
Add egg mixture, and stir fry 2 minutes
Add rice; stir fry 3 minutes.
Add green peas, salt and pepper; stir fry 5 minutes
Add bean sprouts and green onions; stir fry 2 minutes and serve.

NUTRITION PER SERVING:

Calories: 300
Fat: 6.8 grams
Carbohydrate: 45.5 grams
Protein: 11 grams
Sodium: 435 mg

Asian Beef Steaks and Noodles

Yields 4 servings

INGREDIENTS:

DIRECTIONS:

Cut beef steaks lengthwise in half, then crosswise into ¼-inch thick strips. Set aside.
Combine hoisin sauce, water, vinegar, and crushed red pepper in a small bowl. Set aside.
Heat 1 teaspoon oil in large nonstick skillet over medium-high heat until hot. Add cucumbers, bell pepper and green onions; stir-fry ½ minutes until vegetables are crisp-tender.
Add cooked noodles, 1 ½ teaspoons cilantro, and half of hoisin mixture; toss. Remove from skillet; keep warm.
Heat remaining teaspoon of oil in same skillet. Add ½ of the beef and stir fry 2 minutes. Remove from skillet and repeat with remaining beef. Return all beef to skillet and add hoisin sauce mixture; cook and stir until heated through.
Serve over noodle mixture. Sprinkle with remaining 1 ½ teaspoons cilantro.

NUTRITION PER SERVING:

Calories: 322
Fat: 10 grams
Carbohydrate: 30 grams
Protein: 28 grams
Sodium: 330 mg

Slow Cooker Meatloaf

Yields 6 servings (4 oz)

INGREDIENTS:

DIRECTIONS:

Place bread in a food processor, and pulse. Combine crumbs, beef and next 7 ingredients in a large bowl, and shape into a loaf. Place loaf in an electric slow cooker. Combine ketchup, mustard and pepper in a small bowl, stirring with a fork. Spread ketchup evenly over top of loaf. Cover with lid. Cook on low for 5 hours

NUTRITION PER SERVING:

Calories: 265
Fat: 12 grams
Carbohydrate: 12 grams
Fiber: 2 grams
Protein: 25 grams
Sodium: 545 mg

5 Ingredient Mexican Lasagna

Yields 6-8 Servings

INGREDIENTS:

1 pound ground round or sirloin, cooked
1 cup frozen whole kernel corn, thawed
15 ounces of jarred taco sauce or salsa
½ cup shredded low fat mozzarella cheese
8 whole wheat tortillas

Cook ground beef and add corn and taco sauce to skillet.
Take 8 x 8, sprayed baking pan and layer tortillas, meat mixture and cheese. Repeat for a total of 2 complete layers. End with mozzarella cheese.
Bake at 350 degrees for 20 minutes until cheese is melted and dish is heated through.

NUTRITION PER SERVING:

Calories: 290
Fat: 8 grams
Carbohydrates: 28 grams
Protein: 24 grams
Fiber: 2.7 grams
Sodium: 1500 mg

Orange Marmalade Balsamic Chicken

Yields 4 Servings

INGREDIENTS:

1 teaspoon olive oil
½ cup chopped red onion
1 ½ teaspoons fresh thyme
½ teaspoon salt, divided
4- 4 ounce skinless, boneless chicken breasts
1/3 cup orange marmalade
2 TB balsamic vinegar
½ teaspoon black pepper

Heat oil in large skillet over medium heat. Add onion and sauté 5 minutes.
Sprinkle Thyme and half of salt over chicken.
Add chicken to pan and cook 6 minutes each side or until done.
Remove chicken and keep warm.
Add remaining salt, marmalade, vinegar, pepper to pan, stirring until marmalade melts.
Spoon sauce over chicken and serve.

NUTRITION PER SERVING:

Calories: 213
Fat: 2.5 grams
Carbohydrates: 20 grams
Protein: 26.5 grams
Sodium: 370 mg

Tortellini with Spinach and Ham

Yields 6 Servings

INGREDIENTS:

1 package- 20 ounce refrigerated cheese-filled tortellini
1 package- 6 ounce fresh baby spinach
1- 10 ounce piece of cooked ham steak, diced
1 large red bell pepper, diced
¼ cup butter
Coarsely ground pepper

Cook tortellini according to package directions, drain and set aside.
Add butter to large skillet; heat over medium heat for 5 minutes until butter is deep brown, occasionally stirring.
Immediately add red pepper to skillet. Reduce heat to low.
Add ham, tortellini and spinach. Gently toss to coat.
To serve, spoon tortellini mixture on to serving plates and top with ground pepper.

NUTRITION PER SERVING:

Calories: 400
Fat: 14 grams
Carbohydrates: 48 grams
Protein: 19 grams
Sodium: 1000 mg

Shrimp and Avocado Tacos

Yields 6 Servings (2 tacos/serving)

INGREDIENTS:

3 limes
1 cup chopped seeded tomato
1 cup diced peeled avocado (about 1)
½ cup chopped fresh cilantro
¾ teaspoon salt
¼ teaspoon black pepper
3 cloves garlic, minced
1 pound cooked, peeled, medium shrimp
12- (6 inch) corn tortillas

Finely grate rind from limes to measure 1 Tablespoon; juice limes to measure ¼ cup
Place rind and juice in a large bowl. Add tomato and remaining ingredients except tortillas; toss well to combine.
Cover and chill for 15 minutes, stirring occasionally.
Heat tortillas according to package directions. Spoon about ½ cup shrimp mixture down center of each tortilla; fold in half. Serve immediately.

NUTRITION PER SERVING:

Calories: 261
Fat: 7.8 grams
Carbohydrates: 30.3 grams
Protein: 19.5 grams
Fiber: 5 grams
Sodium: 498 mg

Super-Duper Spaghetti Pie
Adapted from Hungry Girl

Yields 4 Servings

INGREDIENTS:

1 package House Foods Tofu Shirataki noodles, spaghetti shape
½ cup egg substitute
1 cup low calorie spaghetti sauce
1 cup sliced vegetables of your choice (mushrooms, onions, peppers, etc.)
½ teaspoon garlic powder
1/3 cup mozzarella cheese; shredded

Preheat oven to 425 degrees.
Drain, rinse, dry and cut noodles.
Combine noodles, egg substitute, vegetables, garlic and ¾ cup of tomato sauce in a medium bowl
Place mixture in an oven safe baking dish (round) that has been sprayed with non-stick cooking spray.
Bake for approximately 25 minutes or until firm.
Remove from oven and spread remaining tomato sauce on top of pie. Sprinkle with mozzarella cheese. 
Return to oven until cheese is melted.
Allow to cool and serve.

NUTRITION PER SERVING:

Calories: 88
Fat: 1 grams
Carbohydrates: 11 grams
Protein: 8 grams
Fiber: 2 grams
Sodium: 322 mg

Citrus Chicken and Soba Noodle Salad

Yields 4 Servings (2 cups)

INGREDIENTS:

1- 8 ounce package of soba noodles (buckwheat noodles)
¾ cup matchstick-cut carrots
1/3 cup sliced green onion
1 cup grape tomatoes, halved
2 Tablespoons fresh cilantro
12 ounce- cooked chicken breast, cut into 1 inch pieces
¼ teaspoon sea salt
¼ teaspoon black pepper
2 Tablespoons fresh orange juice
2 Tablespoons fresh lime juice
1 Tablespoon low-sodium soy sauce
1 Tablespoon sesame oil

Cook noodles in boiling water for 7 minutes or until al dente. Drain and place in a large bowl.
Add carrots, onion, tomato and cilantro and cooked chicken breast
Sprinkle bowl contents with salt and pepper
Combine orange juice and remaining ingredients in a bowl, stirring well with a whisk.
Drizzle mixture over noodle mixture; toss well.

NUTRITION PER SERVING:

Calories: 380
Fat: 8 grams
Carbohydrates: 50 grams
Protein: 32 grams
Fiber: 8 grams
Sodium: 850 mg

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