Thread: Healthy Options for Dinner

Here are some great dinner recipes, some to feed 1 mouth, some to feed a family of 4... all delicious and good for you! Sorry if the formatting is weird, I am copying these recipes from my electronic cookbook...

DINNER OPTIONS FOR 1

Black Bean & Zucchini QuesadillaI
NGREDIENTS
• 1 cup chopped zucchini
• 1/2 cup canned black beans, rinsed and drained
• 2 teaspoons olive oil
• 1 teaspoon cumin
• 2 tortilla land tortillas
• 1/4 cup shredded mozzarella cheese
• 2 tablespoons salsa
DIRECTIONS
Sauté first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.
*Add one cup of vegetables


Cajun Chicken With Dirty Rice
INGREDIENTS
• 1 teaspoon dried Cajun seasoning
• 4-6 ounces chicken breast
• 2 teaspoons olive oil
• 2 garlic cloves, minced
• 1 cup chopped onion
• 1 green bell pepper, diced
• 2 tablespoons tomato paste
• 1/2 cup precooked brown rice
• few dashes Tabasco sauce, to taste
DIRECTIONS
Sprinkle Cajun seasoning on chicken and bake or grill.
Add oil to skillet; sauté garlic, onion, bell pepper, tomato paste and Tabasco for 2 to 3 minutes.
Add pre-cooked rice and sauté for 5 more minutes. Serve chicken on rice.

Steak and Pepper Tacos
INGREDIENTS
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 garlic clove, minced
• 4-6 ounces steak strips
• 1 1/2 cups sliced green and red bell peppers
• 1/2 cup sliced onion
• 2 small (6-inch) whole-grain tortillas
• 4 tablespoons salsa
DIRECTIONS
In a skillet, sauté olive oil, cumin, and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa.

Italian Sausage and Veggie Pasta
INGREDIENTS
• 2 ounces uncooked whole wheat pasta
• 1/2 cup spaghetti sauce (preferably organic sauce)
• 1 precooked Italian-style chicken sausage, sliced into rounds
• 2 garlic cloves, minced
• 1/2 cup chopped mushrooms
• 1/2 cup chopped onions
• 1/2 cup chopped zucchini
• 2 tablespoons grated Parmesan cheese
DIRECTIONS
Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic, and vegetables for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.

DINNER OPTIONS FOR 4

Chicken or Tuna Salad
INGREDIENTS
• 2 10 ounce cans water packed albacore chicken or tuna (drain water off tuna)
• 2 cups shredded carrots
• 2 cups chopped celery
• ¼ cup chopped onion
DIRECTIONS
Add low-fat mayonnaise to mixture, just enough to moisten. Serve open faced on sprouted bread. Add 2 cups of organic spring mix with 1 TBL. Balsamic vinaigrette dressing.

Easy Turkey and Vegetable Sandwich
INGREDIENTS

• 1 Tortilla Land tortilla
• 4-6 ounces of deli turkey meat
• 1 Lite Laughing Cow swiss cheese wedge to spread on instead of mayo
• Lettuce, tomatoes, onions, hot peppers (load them up)


A garden salad
• 2 cups greens
• 1 cup shredded carrots
• ½ cucumber
• 2 tbsp. Annie's Lite Gingerly Vinaigrette:


Vegetarian Chili with Couscous
INGREDIENTS
• 2 teaspoons olive or vegetable oil
• 1 cup onion, chopped
• 1 green bell pepper, seeded and chopped
• 2 garlic cloves, minced
• 1 jalapeno pepper, seeded and minced
• 1 tbsp chili powder
• 1 1/2 tsp. dried Mexican or regular oregano
• 1 tsp. ground cumin
• 1/2 tsp. salt
• 2 cups fat-free vegetable broth or water
• 1 28-ounce can crushed tomatoes
• 1 15.5-ounce can pinto beans, rinsed and drained
• 1 15.5-ounce can red kidney beans, rinsed and drained
• 1 15.5-ounce can white (cannellini) beans, rinsed and drained
• 1/4 cup uncooked whole-wheat couscous
• 1-2 tsp. habanero sauce
• 4 tbsp reduced-fat shredded Cheddar cheese
DIRECTIONS
Heat oil in a large stockpot over medium-high heat. Add onion, bell pepper, garlic, and jalapeño. Sauté for 2-3 minutes, until tender. Add chili powder, oregano, cumin, and salt. Stir to coat vegetables with herbs and spices. Add broth, tomatoes and canned beans. Bring mixture to a boil. Reduce heat, partially cover and simmer for 20 minutes.
Add couscous and hot sauce. Simmer for 5 minutes, until mixture thickens and couscous is tender. Ladle chili into bowls and top with cheese.

Chicken/vegetable stir-fry
INGREDIENTS
• 2 pounds boneless, skinless organic chicken cut into thin strips
• 2-3 cloves garlic, minced
• 1 Tbsp. olive oil
• 1 1/4 cups water
• 1/4 cup low sodium soy sauce
• 1 Tbsp. sugar
• 1 package frozen stir fry veggies (I used asparagus stir fry) 16 ounces
DIRECTIONS
Cook and stir chicken and garlic in hot oil in large skillet on medium-high heat until chicken is cooked through (about 7 minutes)
Add water, soy sauce, sugar and vegetables, stir. Bring to a boil.
Cover. Turn heat to medium and cook until come of the liquid is absorbed.

Panko-Crusted Cod-A Favorite Light Dinner
(Add a large green salad with 1 TBL. Of your favorite dressing)
Summary:
Panko, or Japanese-style breading, goes a long way in low-fat recipes that re-create the crunch of fried, breaded fish. Here, lemon zest and parsley boost the panko punch. Instead of dipping the fish first in egg and flour, slathering mustard on each fillet provides enough sticking power to keep the fish coated and moist inside.
The fillets are baked and then run under the broiler for a final crisping.
To bring even more flavor to the dish, the finished fillets are served on a plate moistened with lemon juice. With the juice beneath the fish, their coating stays crisp.
If you can afford a few extra calories, drizzle a teaspoon of extra-virgin olive oil on the plates with the lemon juice. That little bit of "good" oil will boost the flavor even more.
Cod is the traditional fish choice here, but any firm, white-fleshed fish would work. Serve with steamed broccoli.
4 servings
INGREDIENTS
• 1 cup panko (Japanese-style bread crumbs)
• Freshly grated zest of 1 medium lemon (about 1 1/2 teaspoons)
• 1 tablespoon finely chopped flat-leaf parsley
• 4 4 to 6 ounce skinless cod fillets, preferably at least 1 inch thick (may substitute any firm, white-fleshed fish fillets)
• 1/4 teaspoon salt, or to taste
• 3 tablespoons Dijon-style mustard, or more to taste
• Nonstick cooking oil spray, for coating the crumb topping
• Juice of 2 large lemons (about 4 tablespoons), for garnish
DIRECTIONS
Preheat the oven to 375 degrees. Use aluminum foil to line the bottom of a baking dish or rimmed baking sheet large enough to hold the fish fillets in a single layer.
Combine the panko, lemon zest and parsley in a shallow baking dish; mix well.
Use paper towels to pat the fillets dry. Place them skinned (darker) side down on the lined baking dish or sheet, then sprinkle lightly with salt.
Use the mustard to evenly coat the tops of the fillets.
Working with one fillet at a time, invert each one onto the panko mixture, pushing down gently so the crumbs adhere to the mustard coating. Return the fillet to the baking dish or sheet and repeat with the remaining fillets. Use nonstick cooking oil spray to lightly coat the fillets' crumb topping.
Bake for about 12 minutes, until the fish is cooked through (based on a guideline of 10 to 12 minutes' cooking per inch of thickness). Transfer to the stove top (off the heat) while you preheat the broiler.
Position the top oven rack 4 to 6 inches from the top broiling element; preheat the broiler.
Broil the fillets for 1 to 2 minutes, just to brown the crumb topping.
Meanwhile, spoon about 1 tablespoon of lemon juice across each individual plate, then lay a fillet on top of each portion. Serve immediately.

Chicken With Roasted Sweet Potato Salad
Ingredients
• 2 sweet potatoes (about 1 pound), peeled and cut into thin wedges
• 1 red onion, thinly sliced
• 3 tablespoons olive oil
• kosher salt and black pepper
• 4 6-ounce boneless, skinless chicken breasts
• 1 bunch spinach, thick stems removed (about 4 cups)
• 2 tablespoons fresh lime juice
Directions
1. Heat oven to 425° F.
2. On a rimmed baking sheet, toss the potatoes, onion, 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast until tender, 20 to 25 minutes.
3. Meanwhile, heat the remaining tablespoon of oil in a skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned and cooked through, 5 to 6 minutes per side.
4. In a large bowl, toss the warm potato mixture with the spinach, lime juice, and 1/4 teaspoon salt. Serve with the chicken.

Chicken Kebabs With Chickpea Salad
Ingredients
• 1 cup low-fat plain yogurt
• 2 cloves garlic, finely chopped
• 1/2 teaspoon ground cumin
• kosher salt and black pepper
• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 15-ounce can chickpeas, rinsed and drained
• 1/2 red onion, thinly sliced
• 2 stalks celery, sliced
• 1 cup fresh flat-leaf parsley
• 2 tablespoons extra-virgin olive oil, plus more for the grill
• 2 teaspoons red wine vinegar
• 8 8-inch skewers (metal or wood)
• 1 cup fresh flat-leaf parsley
Directions
1. Heat a grill or grill pan to medium-high heat.
2. In a shallow baking dish, combine the yogurt, garlic, cumin, ½ teaspoon salt, and ¼ teaspoon pepper.
3. Thread the chicken onto the skewers and set them in the yogurt marinade, turning to coat. Refrigerate at least 10 minutes or overnight.
4. Meanwhile, in a large bowl, combine the chickpeas, onion, celery, parsley, oil, vinegar, ½ teaspoon salt, and ¼ teaspoon pepper.
5. Remove the chicken from the marinade and cook on a well-oiled grill or grill pan, turning occasionally, until cooked through, about 10 minutes. Divide the chickpea salad among individual plates and serve with the chicken

Chicken With Spinach and Mushrooms
Ingredients
• 2 tablespoons olive oil
• 4 6-ounce boneless, skinless chicken breasts
• kosher salt and black pepper
• 1 pound button mushrooms, quartered
• 1 red bell pepper, cut into 1/2-inch pieces
• 2 cloves garlic, chopped
• 1/2 cup dry white wine
• 2 bunches spinach, thick stems removed (about 8 cups)
Directions
1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with 1⁄2 teaspoon salt and 1⁄4 teaspoon pepper. Cook until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
2. Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes. Toss in the spinach and 1⁄2 teaspoon each salt and pepper. Serve with the chicken.

Shrimp Tacos With Citrus Cabbage Slaw
Ingredients
• 1/4 cup fresh orange juice
• 2 tablespoons fresh lime juice
• 2 tablespoons low-fat sour cream
• kosher salt and black pepper
• 1/4 small cabbage (8 ounces), shredded
• 1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
• 1 jalapeno, seeded and chopped
• 1 tablespoon olive oil
• 1 pound peeled and deveined medium shrimp
• 8 tortilla land tortillas, warmed
Directions
1. In a large bowl, whisk the orange and lime juices, sour cream, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Season the shrimp with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
3. Serve the shrimp with the tortillas and the slaw.

Salmon Burger With Broccoli and Raisins
Ingredients
• 1 salmon burger (Trident frozen Alaskan salmon burgers are fantastic)!
• 2 tablespoons Cajun seasoning or blackened spice mix
• 1 bunch broccoli (about 1 pound)
• 1 tablespoon olive oil
• 2 shallots, sliced
• Kosher salt
• 1/4 cup golden raisins
• 1 lemon, cut into wedges
Directions
1. Heat a large skillet over medium heat. Coat both sides of the salmon with the seasoning and cook, covered, until opaque throughout and blackened, 3 to 4 minutes per side.
2. Meanwhile, in another skillet, bring the broccoli and 1/2 cup water to a simmer. Cook, covered, tossing occasionally, until tender, 3 to 4 minutes; drain and transfer to a plate.
3. Wipe out the second skillet and heat the oil over medium heat. Add the shallots and 1/4 teaspoon salt and cook until softened, about 3 minutes. Mix in the raisins and broccoli. Serve with the salmon and lemon.