Get cooking with these healthy dinner recipes.
Viewing entries tagged
brown rice
½ cup cooked black beans
¾ cup cooked brown or whole grain rice
1 tortilla (0-1 gram fat & not over 95 cal/serving)
1 ½ cups total shredded lettuce* and tomato
¼ cup salsa
1 tbsp fat free sour cream
Roll up hot rice and beans in tortilla
Top it with salsa and a dollop of free sour cream
Serve on a bed of lettuce and tomato.
2 large cabbage leaves
1 large cabbage leaf, shredded or chopped
¼ tsp onion powder or to taste
¼ tsp garlic powder or to taste
¼ tsp Chinese Five Spice (sodium-free) or to taste
4½ oz cooked chicken or shrimp, chopped
½ cup cooked brown rice
Steam cabbage leaves over boiling water for 10 minutes. When done they should be soft and pliable but not falling apart, so you may need to adjust the time accordingly.
While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.
Mix together thoroughly.
Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.
Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.
Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.
Do this for both leaves.
5 ½ - 6 oz. fresh or frozen mahi mahi *
1 tsp garlic
1 tsp ginger, ground (fresh or dried)
juice and zest of ½ lemon
black pepper (to taste)
1 medium tomato, sliced
½ cup cooked brown rice
Preheat oven to 350°
Place fish on top of a sheet of aluminum foil
Cover with garlic, ginger, and black pepper
Place tomatoes on top of seasoned fish
Top with half of the lemon juice
Close up aluminum foil into a pouch and seal both ends
Bake fish for 10-20 minutes or until it is thoroughly cooked (flakes easily)
Open pouch and pour on the reserved lemon juice
Stir lemon zest into the brown rice. Place the fish and tomatoes on top of or next to the rice and spoon some of the packet juice over top
5 ½ - 6 oz. fresh or frozen tilapia
juice of ½ lemon *
1-3 garlic cloves, minced
½ tsp. pepper
¼ tsp. Mrs. Dash or any other sodium-free seasoning
¼ tsp. cumin powder
1/8 tsp. turmeric
1 cup cooked vegetables * *
½ cup cooked brown or wild rice
Place fish in a small bowl.
Add garlic, black pepper, Mrs. Dash, cumin and turmeric. Ensuring to coat both sides of the fish.
Cover and marinate at least 1 hour in refrigerator.
Preheat the oven to 400°.
Place fish in a non-stick baking dish and cover with the marinade.
Bake 10-12 minutes depending on thickness or until fish flakes easily.
Squeeze the lemon juice over the fish. Serve with rice and vegetables.
2 boneless, skinless chicken breast* (5 1/2 - 6 oz. each)
Herbs - 2 sprigs (sugg: cilantro, basil, parsley, dill, tarragon)
2 cloves of garlic, crushed with skin on
1/2 cup green beans, chopped
1/3 cup fennel, shaved
1/2 cup carrot, shaved
1/3 cup zucchini, shaved
4 cherry tomatoes, halved
Freshly ground black pepper
Lemon wedges, to serve
1 cup cooked brown rice
Arrange the chicken breasts in a single layer in the bottom of a pot. Pour in enough cool water to cover the chicken by an inch or so, add herbs and garlic.
Over MED-HIGH heat, bring the water to a boil. Then you will turn off the heat and immediately cover the pan. Allow the chicken to sit in the hot poaching liquor for 20 minutes, until cooked through.
Bring a medium saucepan of water to a boil and blanch the green beans for 1½ to 2 minutes, then cool under cold running water. Transfer to a large mixing bowl.
Preheat the broiler.
Shave the fennel bulb with a mandolin or peeler into this slices and do the same with the carrot and zucchini. Add to the beans.
Put the tomatoes on a non-stick baking sheet and under a preheated broiler for 2 to 3 minutes until softened. Add to the bowl.
Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.
Toss together and season to taste with pepper.
Arrange the chicken, vegetables, and rice between plates (or storage containers) and serve with a drizzle of fat-free herb dressing and the lemon wedges.
½ c black or pinto beans
¾ c cooked brown rice
1 baked potato - 3" long
1½ c total cucumber, onion & tomatoes
Cut up the cucumbers, onions and tomatoes and place in a bowl with balsamic vinegar. You only need enough to cover.
Put potato (sweet or regular) into a preheated oven or microwave until cooked through.
Stir together the cooked brown rice and beans.
Put the rice and beans on a plate along side the potato and marinated veggies.
5 oz medium or large peeled, raw shrimp
1½ cup asparagus, in 1" pieces
1 tbsp garlic, minced
1 tbsp ginger root, minced
juice and zest of ½ lemon *
½ cup brown rice, cooked
Preheat pan on MED heat
Add shrimp, garlic, and ginger into preheated pan
Stir-fry for 3-4 minutes (Add small amount of water if necessary)
Snap off the woody ends of asparagus and discard. Cut remaining asparagus into 1" pieces
Remove shrimp and add asparagus and sprinkle with the lemon juice
Stir-fry for 2-3 minutes
Put the shrimp back into the pan and heat for 1 minute or until all ingredients are the same temperature
Serve over rice and sprinkle with the zest of the ½ lemon
5 oz medium or large peeled, raw shrimp
1½ cups total stir fry veggies
¼ cup fat free/low sodium chicken broth*
½ tbsp minced garlic
hot sauce (to taste)
½ cup brown rice, cooked
Preheat a non-stick fry pan or wok on medium-high heat.
Add broth and garlic to pan, then add shrimp and sauté for 1 minute (or until shrimp turns pink).
Toss in stir-fried veggies (can include, but not limited to, red and green bell pepper sliced thin, snapped pea pods, sliced scallion or onion) and hot sauce and continue to cook for 2 - 3 minutes or until veggies are crispy-tender.
Spoon over top of the rice and show off your chopstick skills.
4½ oz. cooked shrimp
1 medium tomato
juice of ½ lemon
1 tbsp parsley
Additional herbs (to taste)
pepper (to taste)
Mrs. Dash or any other sodium-free seasoning (to taste)
½ cup cooked Brown Rice
¼ tsp. rice wine vinegar
Place cooked shrimp in food processor. Pulse a few times to chop up shrimp, or simply chop with a sharp knife.
In a small bowl, combine chopped shrimp, parsley, additional herbs, lemon juice, Mrs. Dash, & Pepper.
Cover and refrigerate for 30 minutes to 1 hour.
When ready to serve, cut off top of tomato and scoop out the insides.
Chop and combine inside of tomato with shrimp mix. (You may discard the seeds if you prefer)
Fill tomato with shrimp mix.
Top with a couple dashes of hot sauce (optional).
Combine cooked brown rice and rice wine vinegar. Serve along side the tomato.
5 ½ - 6 oz. boneless, skinless chicken breast*
½ lb raw spinach or
½ cup frozen spinach, thawed
¼ cup onions, diced
¼ cup mushrooms, sliced
½ garlic clove, minced
juice of ½ lemon
1 melba toast round
½ cup low/no-sodium, fat-free broth (up to 30 calories) **
⅓ cup cooked brown rice
Preheat oven to 350 °.
Place the chicken between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about ¼". You may also do this with a rolling pin or heavy can.
In a non-stick skillet on medium heat, saute the mushrooms and onions with the lemon juice and garlic. When they are soft and brown, start adding the spinach in batches. Let it wilt a little bit before adding in the next batch. If you are using the frozen spinach, you would add it with the rest of the vegetables until the onions and mushrooms are browned and the spinach is warmed through.
Place the pounded chicken on a flat surface with the widest part of the chicken closest to you. Mound the veggie mixture in the middle of the chicken closest to you. Roll.
Place in a baking dish with the seam side down.
Top with the crumbled melba toast and any herbs or salt-free seasoning you desire.
Pour the broth into the bottom of the pan.
Bake for 30 minutes or until the chicken juices run clear.
Remove from the oven and let rest for 5 minutes.
Serve on a plate over the cooked brown rice.
1 lb ground turkey breast
1 tsp black pepper
2 tbsp chili powder
4 cloves garlic, minced
1 tsp oregano
1 tsp ground coriander
1 tbsp ground cumin
1 - 2 tsp red pepper flakes (to your heat level)
2 tbsp apple cider vinegar
1½ cup total onions & peppers, sliced
½ cup cooked brown rice
1 tsp cumin (for rice)
1 pinch saffron (for rice)
Mix turkey and spices together in a medium bowl. Mix in vinegar.
Cover chorizo and refrigerate overnight.
When ready to serve, divide the chorizo into 4 portions.
Cut the onion and pepper length wise and then slice thinly from end to end.
Heat a non-stick pan over Med-High heat and crumble up the chorizo (spiced turkey from step #1) into the pan.
Toss the veggies in with chorizo and sauteé until everything is cooked through.
While the veggies and chorizo are sauteéing, start the water for the rice.
After you have added the rice to the boiling water, add a pinch of saffron to the water.
Once the rice is cooked, stir in 1 tsp cumin.
Serve the chorizo and veggies over or along side ½ cup cooked brown rice.
