Get cooking with these healthy dinner recipes.
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potato
4½ oz. or 3/4 cup cooked chicken - cubed
1½ cup total celery, onions, mushrooms and squash. *
1 medium potato (2½ - 3") - cubed
1 cup low/no-sodium, fat-free broth (up to 30 calories) **
1 cup water
3 cloves minced garlic
½ tsp curry powder
¼ tsp cinnamon
¼ tsp pumpkin pie spice
pepper (to taste)
In a saucepan, combine all of the ingredients.
Bring to a boil.
Reduce heat, cover and simmer for 45 minutes.
5 ½ oz. pork tenderloin, cut into 1" cubes
1 green bell pepper, cut in chunks
1 medium spanish or red onion, cut in chunks
6 medium sized mushrooms
3 small organic new potatoes
fat free marinade (lemon pepper, BBQ, etc)
skewers (soaked*)
Place pork chunks in a shallow bowl and pour on ½ cup marinade.
Preheat outdoor grill until coals are hot (or an indoor grill or broiler if it’s raining.)
Skewer marinated pork chunks, alternating with veggies and potatoes.
Cook on grill, basting occasionally with more marinade, until pork is done and veggies are nicely singed.
DIG IN!!!
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.
4½ oz. round steak (or any steak 10% or less fat)
1 tbsp rice vinegar
2 tbsp rosemary, roughly chopped
1 tsp garlic paste (35 cloves, minced finely)
½ tsp crushed red pepper flakes
new or fingerling potatoes * (equivalent to 3-4")
Pour vinegar into a small dish. Add steak and coat
In a small bowl, combine garlic, red pepper flakes and half the rosemary. Rub on both sides of steak.
Place steak in a small dish, cover and refrigerate for at least 4 hours or overnight.
Grill to preference.
Serve with Lemon-Kissed Asparagus and roasted new potatoes*.
* Roasted New Potatoes:
Preheat oven to 350°
Place new or fingerling potatoes on a lined baking sheet. If you have a large red potato, chop into ¾" chunks first.
Very Lightly spray with cooking spray and top with reserved rosemary.
Place in the oven and roast for 30 minutes or until it has a crispy brown skin.
Remove from the oven and serve.
5 ½ - 6 oz. fresh or frozen red snapper *
½ cup fennel, sliced
½ cup leeks, sliced
½ tsp garlic powder
juice and zest of ½ lemon
black pepper (to taste)
½ cup mashed potatoes, plain
Place fish in a shallow dish
Squeeze lemon into a cup
Stir garlic powder and black pepper into the lemon juice
Pour mixture over fish and marinate for 2 hours
Remove fish from marinade and place in a baking dish
Preheat oven to 350°
Slice the leeks length-wise. Using the dark green leaves as a handle, rinse cut white and light green section of leek under cool running water, fanning them apart to remove all dirt and grit
Place the leeks, along with the sliced or chopped fennel on top of fish
Cover dish with aluminum foil and bake for 20-30 minutes or until it is thoroughly cooked (flakes easily)
Place the fish, leeks, and fennel on top of or next to the mashed potatoes and spoon some of the baking juice over top
4 ½ oz. fresh or defrosted scallops
½ tsp dry mustard
1 tsp pepper flakes (adjust to your spice level)
2 garlic cloves, minced
¼ tsp pepper
juice of one lemon *
½ cup water
1 ½ cup fresh or defrosted asparagus
3" long potato, sliced
Mix together lemon juice, dry mustard, pepper flakes, garlic, pepper & scallops.
Fill a non-stick frying pan with ½ cup water and place in scallops.
Cover with lid and cook on MED for 10 minutes, turning them once.
While scallops cook, slice a 3" long potato into ¼ - ½" slices and cook on a grill or lightly sprayed grill-pan until tender.
Take the asparagus and steam it for 5-10 minutes, depending on thickness, or until tender.
When scallops are done, remove from the pan and place on a plate with the grilled potatoes and asparagus. Spoon any remaining pan juices over the asparagus and scallops.
5 ½ - 6 oz. fresh or frozen whitefish*
½ cup cilantro (packed without stems)
1 tsp garlic, minced
juice of ½ lemon
red pepper flakes (to taste)
1 tbsp water
2½" long sweet potato, baked
Preheat oven to 400°.
Combine cilantro, garlic, and pepper flakes in a food processor
Pulse processor and add water to reach desired consistency
Place fish in a baking dish
Squeeze lemon juice over fish and top with mixture from the processor
Bake 10-20 minutes or until it is thoroughly cooked (flakes easily)
Serve a 2½" baked sweet potato along side.
5 oz. raw beef, round (fat trimmed) OR 4 ½ oz raw chicken*
1 medium tomato, diced
1 clove garlic, minced
1 tsp oregano
1 tsp basil
¼ tsp chili powder
black pepper (to taste)
3" baked potato
Preheat oven to 350°.
Place ½ of the diced tomato in a casserole dish.
Add meat on top of tomatoes and top with minced garlic.
In a small bowl, toss the rest of the tomato with oregano, basil, chili powder & black pepper. Place on top of steak.
Cover tightly with aluminum foil or lid.
Bake for 45 - 60 minutes.
Serve a 3" long baked potato on the side.
