“Chicken, green beans, and rice again??” I hear this quite frequently from my girlfriend who is understandably bored of the simplicity of my regular dinner. In my defense it is easy to make, quick, and I know exactly what is going into my body.
The simplicity can get quite boring indeed and that is what gave me the idea for this new set of weekly posts. However, the true inspiration has to go to my mother. Whenever I visit home she always has a plethora of healthy recipes that she spoils me with. I always get jealous and wish I had them written down to cook in the future.
So I have set out to find 7 HEALTHY dinner recipes a week that I will post once a week for you to sift through and add to your personal cookbook. Look for these to come out on Sundays. I am going to shoot for the mornings so that you can plan a Sunday shopping trip but in case they are late, they will be up sometime on Sundays for sure. Few rules that I am setting for myself as I pick these…
- All recipes will have complete list of ingredients and directions.
- All recipes will be of an entre meant to be cooked for dinner.
- There will be no product promotion.
***Please note that although I do know a quite a bit about eating healthy from my own research and being in the fitness industry, I am not a registered dietitian. These recipes are meant simply for ideas. If you have a serious illness I would suggest you consult a licensed dietitian or nutritionist for a meal plan.***
MONDAY
Chicken Breasts with Mushroom Cream Sauce
- Makes: 2 servings
- Active Time:
- Total Time:
Ingredients
- 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 1 tablespoon canola oil
- 1 medium shallot, minced
- 1 cup thinly sliced shiitake mushroom caps
- 2 tablespoons dry vermouth, or dry white wine
- 1/4 cup reduced-sodium chicken broth
- 2 tablespoons heavy cream
- 2 tablespoons minced fresh chives, or scallion greens
Preparation
- Season chicken with pepper and salt on both sides.
- Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
- Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Nutrition Facts
Per serving: 275 calories; 15 g fat ( 5 g sat ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber;373 mg sodium; 370 mg potassium.
TUESDAY
Mozzarella-Stuffed Turkey Burger
- Makes: 4 servings
- Active Time:
- Total Time:
Ingredients
MARINARA SAUCE
- 2 teaspoons extra-virgin olive oil
- 1 small onion, finely chopped
- 4 cloves garlic, minced
- 2 cups chopped plum tomatoes, with juices
- 6 oil-packed sun-dried tomatoes, drained and finely chopped
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 2 tablespoons chopped fresh basil
BURGERS
- 1 pound 93%-lean ground turkey
- 1/4 cup finely chopped scallions
- 2 teaspoons minced garlic
- 2 teaspoons Worcestershire sauce
- 1 teaspoon freshly grated lemon zest
- 1/2 teaspoon dried oregano
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 1/2 cup shredded part-skim mozzarella cheese, divided
- 2 tablespoons finely chopped fresh basil
- 2 teaspoons extra-virgin olive oil
- 4 4-inch-square slices foccacia bread, (about 2 ounces each), toasted
Preparation
- To prepare marinara: Heat 2 teaspoons oil in a medium saucepan over medium heat. Add onion and garlic, cover and cook, stirring frequently, until translucent, 5 to 7 minutes. Stir in fresh tomatoes and any juices, sun-dried tomatoes, 1/2 teaspoon salt and 1/2 teaspoon pepper. Bring to a simmer and cook, stirring occasionally, until the tomatoes have broken down, 8 to 10 minutes. Stir in basil and remove from the heat. Transfer to a food processor and pulse to form a coarse-textured sauce. Return to the pan and set aside.
- To prepare burgers: Place turkey, scallions, garlic, Worcestershire sauce, lemon zest, oregano, 1/2 teaspoon pepper and 1/4 teaspoon salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 8 thin patties about 4 inches wide and 3/8 inch thick.
- Combine 1/4 cup cheese and basil and place an equal amount in the center of 4 patties. Cover with the remaining patties and crimp the edges closed.
- Heat 2 teaspoons oil in a large nonstick skillet over medium heat (see Grilling Variation). Add burgers and cook, turning once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 10 minutes total.
- Warm the marinara on the stove. To assemble the burgers, spread 3 tablespoons of marinara on each toasted focaccia, top with a burger, about 3 more tablespoons of marinara and 1 tablespoon of the remaining cheese.
- Grilling Variation: To grill the turkey burgers, preheat a grill to medium-high. Oil the grill rack (see Tip). Grill the patties, turning once, until an instant-read thermometer inserted in the center registers 165°F, 8 to 10 minutes total.
Nutrition
Per serving: 299 calories; 15 g fat ( 4 g sat ); 74 mg cholesterol; 14 g carbohydrates; 28 g protein; 2 g fiber;706 mg sodium; 382 mg potassium.
WEDNESDAY
Honey-Soy Broiled Salmon
- Makes: 4 servings
- Active Time:
- Total Time:
Ingredients
- 1 scallion, minced
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon minced fresh ginger
- 1 pound center-cut salmon fillet, skinned and cut into 4 portions
- 1 teaspoon toasted sesame seeds
Preparation
- Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
- Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
- Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
Nutrition
Per serving: 234 calories; 13 g fat ( 3 g sat ); 67 mg cholesterol; 6 g carbohydrates; 4 g added sugars; 23 gprotein; 0 g fiber; 335 mg sodium; 444 mg potassium.
THURSDAY
Flemish Beef Stew
- Makes: 8 servings
- Active Time:
- Total Time:
Ingredients
- 4 teaspoons canola oil, divided
- 2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
- 3/4 pound sliced cremini, or white button mushrooms
- 3 tablespoons all-purpose flour
- 2 cups brown ale, or dark beer
- 4 large carrots, peeled and cut into 1-inch pieces
- 1 large onion, chopped
- 1 clove garlic, minced
- 1 1/2 tablespoons Dijon mustard
- 1 teaspoon caraway seeds
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 bay leaf
Preparation
- Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.
- Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in ale (or beer); bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.
- Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.
- Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.
Nutrition
Per serving: 272 calories; 9 g fat ( 3 g sat ); 72 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 27 gprotein; 2 g fiber; 359 mg sodium; 609 mg potassium.
FRIDAY
Grilled Pork Tenderloin in Spicy Soy Sauce
- Makes: 6 servings
- Active Time:
- Total Time:
Ingredients
- 1/4 cup reduced-sodium soy sauce
- 2 tablespoons sugar
- 1 large clove garlic, peeled and finely grated or minced
- 1 tablespoon finely grated fresh ginger
- 1 fresh red Thai chile (see Note) or cayenne chile pepper, stemmed, seeded and minced
- 1 tablespoon toasted sesame oil
- 1 1/2 pounds pork tenderloin, trimmed of fat and cut into 1-inch-thick medallions
Preparation
- Whisk soy sauce and sugar in a medium bowl until the sugar is completely dissolved. Stir in garlic, ginger, chile and oil.
- Place pork in a resealable plastic bag. Add the marinade and seal the bag, squeezing air out. Turn the bag to coat the medallions. Refrigerate for 2 hours, turning the bag once to redistribute the marinade.
- Preheat the grill to medium. Remove the pork from the marinade. (Discard marinade.) Grill the medallions until just cooked through, 3 to 5 minutes per side.
Nutrition
Per serving: 138 calories; 4 g fat ( 1 g sat ); 63 mg cholesterol; 1 g carbohydrates; 1 g added sugars; 23 gprotein; 0 g fiber; 101 mg sodium; 357 mg potassium.
SATURDAY
Turkey and Tomato Panini
- Makes: 4 servings
- Active Time:
- Total Time:
Ingredients
- 3 tablespoons reduced-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- 2 tablespoons shredded Parmesan cheese
- 2 tablespoons chopped fresh basil
- 1 teaspoon lemon juice
- Freshly ground pepper, to taste
- 8 slices whole-wheat bread
- 8 ounces thinly sliced reduced-sodium deli turkey
- 8 tomato slices
- 2 teaspoons canola oil
Preparation
- Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
- Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
- Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weight it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Nutrition
Per serving: 286 calories; 6 g fat ( 1 g sat ); 27 mg cholesterol; 36 g carbohydrates; 10 g protein; 5 g fiber;681 mg sodium; 136 mg potassium.
SUNDAY
Linguine with Escarole and Shimp
- Makes: 6 servings, about 1 1/3 cups each
- Active Time:
- Total Time:
Ingredients
- 8 ounces whole-wheat linguine
- 4 teaspoons extra-virgin olive oil, divided
- 1 pound peeled and deveined raw shrimp, (16-20 per pound)
- 3/4 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper, plus more to taste
- 2 tablespoons minced garlic
- 1/2 cup white wine
- 1 pint grape or cherry tomatoes, halved
- 16 cups thinly sliced escarole, (2-3 heads) or chard leaves
- 1/4 cup clam juice, or water (see Shopping Tip)
- 1 teaspoon cornstarch
- 1 tablespoon lemon juice
- 6 lemon wedges, for garnish
Preparation
- Bring a large pot of water to a boil. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
- Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
- Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt and pepper and cook until heated through, about 1 minute.
- Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.
Nutrition
Per serving: 271 calories; 5 g fat ( 1 g sat ); 112 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 20 g protein; 10 g fiber; 502 mg sodium; 751 mg potassium.
***Again, please look for these EVERY Sunday***
Until Next Time...
Ryan
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