Healthy Dinners
Chicken Parmesan Sub
"Sub"; "Hoagie"; "Grinder"; "Hero"
It depends on where you grew up, but we can all agree that
the addition of spinach, and the omission of a greasy fried
breading, give this old-school favorite a deliciously healthy
profile.
Ingredients
1/4 cup all-purpose flour
1/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts, trimmed of fat (8
ounces)
3 teaspoons extra-virgin olive oil, divided
1 6-ounce bag spinach
1/3 cup prepared marinara sauce, (See Tips for Two)
2 tablespoons grated Parmesan cheese
1/4 cup shredded part-skim mozzarella cheese
2 soft whole-wheat sandwich rolls, toasted
Directions
1. Combine flour, salt and pepper in a shallow dish. Place
chicken between two large pieces of plastic wrap. Pound with the
smooth side of a meat mallet or a heavy saucepan until the chicken
is an even 1/4-inch thickness. Dredge the chicken in the flour
mixture.
2. Heat 1 teaspoon oil in a large nonstick skillet over
medium-high heat. Add spinach, and cook, stirring often, until
wilted, 1 to 2 minutes. Transfer to a small bowl.
3. Add the remaining 2 teaspoons oil to the pan. Add the
chicken, and cook until golden on first side, 2 to 3 minutes. Turn
the chicken, reduce heat to medium, top with the wilted spinach,
marinara sauce and Parmesan. Sprinkle with mozzarella, cover and
cook until the cheese is melted and the chicken is cooked through,
2 to 3 minutes. Serve on rolls.
Nutrition Information Per Serving:
Calories: 458
Carbohydrates: 45g
Fat: 16g
Saturated Fat: 4g
Monounsaturated Fat: 8g
Protein: 39g
Cholesterol: 67mg
Dietary Fiber: 4g
Potassium: 672mg
Sodium: 693mg
Nutrition Bonus: Vitamin A (160% daily value), Vitamin C (45%
dv), Folate (42% dv), Magnesium (23% dv).
* * *
Broccoli Chowder
Broccoli Cheddar soup is a classic winter warmer; this hearty
version may not win prizes for its beauty but will get a blue
ribbon for taste every time. The broccoli stems are added before
the florets so every bite is tender.
Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped (1 1/2 cups)
1 large carrot, diced (1/2 cup)
2 stalks celery, diced (1/2 cup)
1 large potato, peeled and diced (1 1/2 cups)
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
3 1/2 cups vegetable broth, (two 14-ounce cans)
8 ounces broccoli crowns, (see Ingredient note), cut into 1-inch
pieces, stems and florets separated (3 cups)
1 cup grated reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt, or to taste
Directions
1. Heat oil in a Dutch oven or large saucepan over medium-high
heat. Add onion, carrot and celery; cook, stirring often, until the
onion and celery soften, 5 to 6 minutes. Add potato and garlic;
cook, stirring, for 2 minutes. Stir in flour, dry mustard and
cayenne; cook, stirring often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and
reduce heat to medium. Simmer, stirring occasionally, for 10
minutes. Stir in florets; simmer, covered, until the broccoli is
tender, about 10 minutes more. Transfer 2 cups of the chowder to a
bowl and mash; return to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat,
stirring, until the cheese is melted and the chowder is heated
through. Season with salt.
Nutrition Information Per Serving:
Calories: 180
Carbohydrates: 23g
Fat: 7g
Saturated Fat: 3g
Monounsaturated Fat: 3g
Protein: 6g
Cholesterol: 15mg
Dietary Fiber: 4g
Potassium: 441mg
Sodium: 432mg
Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (50%
dv), Calcium (15% dv).
* * *
Honey-Mustard Chicken
Honey, mustard and curry powder transfer an ordinary roast
chicken into something extraordinary. Make it a meal: Serve with
Golden Couscous with Currants and steamed carrots.
Ingredients
3 tablespoons honey
3 tablespoons grainy mustard
1 tablespoon canola oil
1 1/2 teaspoons curry powder, preferably Madras
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 3-pound chicken, skin removed, trimmed and cut into 8
pieces
Directions
1. Preheat oven to 400°F. Line a baking sheet with aluminum
foil, coat a rack with cooking spray and set it on top.
2. Combine honey, mustard, oil, curry powder, salt and pepper in
a small bowl. Brush chicken pieces all over with the mustard glaze;
set the pieces on the rack.
3. Bake, basting occasionally, until the chicken is golden on
the outside and no longer pink in the center, about 35 to 40
minutes.
Nutrition Information Per Serving:
Calories: 397
Carbohydrates: 15g
Fat: 8g
Saturated Fat: 1g
Monounsaturated Fat: 3g
Protein: 64g
Cholesterol: 158mg
Dietary Fiber: 1g
Potassium: 735mg
Sodium: 699mg
Nutrition Bonus: Selenium (70% daily value), Potassium (21% dv),
Magnesium (20% dv), Zinc (15% dv).
* * *
Lemon-Herb Chicken
Ingredients
1/2 cup lemon juice
6 garlic cloves
1 bay leaf
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/2 teaspoon summer savory
6 boneless, skinless chicken breasts
Directions
1. To prepare the marinade, blend all the ingredients except the
chicken in a blender at medium speed.
2. Place the chicken in a shallow dish, pour the marinade over
the chicken, and refrigerate overnight.
3. Place the chicken on a roasting rack and reserve the
marinade.
4. Roast at 375 degrees for about 25 minutes, basting
occasionally with the leftover marinade.
Nutrition Information Per Serving:
Calories: 294
Fat: 1g
Protein: 10g
Potassium: 111mg
* * *
Pork Chops with Maple-Mustard Sauce
Vermonters think a touch of maple syrup makes anything better,
and these chops are proof. Round out the meal with Wild Rice Salad,
roasted delicata squash and a glass of Pinot Noir.
Ingredients
1 1/2 teaspoons plus 1 tablespoon Dijon mustard, divided
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
2 boneless pork loin chops, (8 ounces), trimmed of fat
1 teaspoon canola oil
1/4 cup cider vinegar
2 tablespoons maple syrup
1 1/2 teaspoons chopped fresh sage, or 1/2 teaspoon rubbed dried
sage
Directions
1. Combine 1- 1/2 teaspoons mustard, salt and pepper in a small
bowl. Rub all over pork.
2. Heat oil in a medium skillet over medium-high heat. Add the
pork and cook until browned on both sides and cooked through, 2 to
3 minutes per side. Transfer to a cutting board and cover with
foil.
3. While the pork is resting, heat vinegar in the skillet over
medium-high heat. Boil, scraping up any browned bits with a wooden
spoon, about 30 seconds. Whisk in the remaining 1 tablespoon
mustard and maple syrup. Bring to a boil, reduce heat to a simmer
and cook until the sauce is thickened, about 3 minutes. Add any
accumulated juices from the pork to the sauce, along with sage.
Serve the pork topped with the sauce.
Nutrition Information Per Serving:
Calories: 254
Carbohydrates: 16g
Fat: 9g
Saturated Fat: 3g
Monounsaturated Fat: 5g
Protein: 24g
Cholesterol: 65mg
Dietary Fiber: 0g
Potassium: 382mg
Sodium: 472mg
Nutrition Bonus: Selenium (53% daily value), Zinc (20%
dv).
* * *
Old-Fashioned Spaghetti and Meatballs
To stretch the ground beef, use high-fiber bulgur and
whole-wheat breadcrumbs in the meatballs, which are baked rather
than fried.
Ingredients
Meatballs
1/3 cup bulgur
1/2 cup hot water
4 ounces lean ground beef
4 ounces hot Italian sausage
1 medium onion, very finely chopped
2 large egg whites, lightly beaten
3 cloves garlic, very finely chopped
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 cup fresh breadcrumbs, preferably whole-wheat (see Tip)
Sauce and Spaghetti
4 cups prepared marinara sauce
1/2 cup slivered fresh basil leaves, or chopped fresh
parsley
1 pound whole-wheat spaghetti, or linguine
1/2 cup freshly grated Parmesan, or Romano cheese (1 ounce)
Directions
1. To prepare meatballs: Combine bulgur and water in a small
bowl. Let stand until the bulgur is tender and the liquid is
absorbed, about 30 minutes.
2. Preheat oven to 350°F. Coat a rack with cooking spray and
place it over a baking sheet lined with foil.
3. Combine ground beef, sausage, onion, egg whites, garlic,
oregano, salt, pepper, breadcrumbs and the soaked bulgur in a large
bowl; mix well. Form the mixture into 1-inch meatballs (about 24).
Place the meatballs on the rack and bake for 25 minutes. Blot well
with paper towel.
4. To prepare sauce and spaghetti: Put a large pot of lightly
salted water on to boil. Bring sauce to a simmer in a Dutch oven.
Add the meatballs to the sauce and simmer, covered, for 20 minutes.
Stir in basil (or parsley).
5. Meanwhile, cook spaghetti (or linguine) until just tender, 8
to 10 minutes. Drain and transfer to a serving bowl. Top with the
sauce and meatballs and serve with grated cheese.
Nutrition Information Per Serving:
Calories: 496
Carbohydrates: 86g
Fat: 8g
Saturated Fat: 3g
Monounsaturated Fat: 3g
Protein: 27g
Cholesterol: 28mg
Dietary Fiber: 18g
Potassium: 405mg
Sodium: 568mg
Nutrition Bonus: Fiber (72% daily value), Vitamin C (35% dv),
Iron (30% dv), Calcium (25% dv), Vitamin A (25% dv).
* * *
Quick French Onion Soup
Bring the allium family-onions, leeks, garlic-together in this
simpler and heartier version of French onion soup. If you've always
found that traditional melted cheese topping too intimidating to
try at home, you'll find this version user-friendly; just top
toasted bread with cheese and pour the soup over to melt it.
Including chickpeas makes it filling enough for a main course.
Ingredients
1 tablespoon extra-virgin olive oil
1 small sweet onion, sliced
1 leek, white and light green parts only, chopped
2 tablespoons chopped garlic
1/2 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
1 tablespoon sherry, (see Note)
Freshly ground pepper, to taste
1 14-ounce can reduced-sodium beef broth
1 8-ounce can chickpeas, rinsed
2 tablespoons minced fresh chives, or scallion greens
2 slices whole-wheat country bread, toasted
1/3 cup shredded Gruyere, or fontina cheese
Directions
1. Heat oil in a large saucepan over medium-high heat. Add
onion, stir to coat and cover. Reduce heat to medium and cook,
stirring often, until the onion is soft and starting to brown, 6 to
8 minutes. Add leek, garlic and thyme and cook, uncovered, stirring
often, until the leek begins to soften, 3 to 4 minutes.
2. Add sherry and pepper. Increase heat to medium-high and cook,
stirring, until most of the liquid has evaporated, about 30
seconds. Stir in broth and chickpeas; bring to a boil. Reduce heat
to a simmer and cook until the vegetables are tender, about 3
minutes. Remove from the heat and stir in chives (or scallion
greens).
3. Place bread in the bottom of 2 bowls; top with cheese. Ladle
the soup over the bread and cheese and serve immediately.
Nutrition Information Per Serving:
Calories: 484
Carbohydrates: 66g
Fat: 15g
Saturated Fat: 5g
Monounsaturated Fat: 8g
Protein: 19g
Cholesterol: 23mg
Dietary Fiber: 9g
Potassium: 504mg
Sodium: 608mg
Nutrition Bonus: Vitamin C (35% daily value), Calcium (30% dv),
Vitamin A (20% dv), Magnesium (18% dv).
* * *
Roasted Fish with Potatoes
To save time, use a food processor to slice the potatoes.
Ingredients
1 pound red potatoes, (4-8 potatoes), scrubbed and thinly
sliced
3 cloves garlic, minced
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt, divided
Freshly ground pepper, to taste
1 1/4 pounds mahi-mahi, or tilapia, cut into 4 portions
4 teaspoons lemon juice, plus wedges for garnish
1 tablespoon chopped fresh parsley
Directions
1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with
cooking spray.
2. Toss potatoes with garlic, oil, 1/4 teaspoon salt and a
generous grinding of pepper in the prepared pan. Cover with foil
and roast until tender when pierced with a knife, 30 to 40
minutes.
3. Place fish fillets on potatoes, skin-side down; sprinkle with
remaining salt, pepper, lemon juice and parsley. Bake until the
fish is opaque in the center, 10 to 15 minutes. Serve with lemon
wedges.
Nutrition Information
Per serving
Calories: 290
Carbohydrates: 23g
Fat: 8g
Saturated Fat: 1g
Monounsaturated Fat: 6g
Protein: 29g
Cholesterol: 103mg
Dietary Fiber: 2g
Potassium: 1128mg
Sodium: 430mg
* * *
Roasted Pork Tenderloin
A basic roasted pork tenderloin works is the perfect foil for
your favorite fruit chutney.
Ingredients
2 teaspoons extra-virgin olive oil
1 pound pork tenderloin, trimmed
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt
Directions
1. Preheat oven to 400°F. Heat oil in a large ovenproof skillet
over medium-high heat. Sprinkle pork with pepper and salt. Add to
the pan and brown on all sides, 5 to 8 minutes.
2. Transfer the pan to the oven; bake until the pork has just a
hint of pink in the center and an instant-read thermometer
registers 155°F, 10 to 15 minutes. Transfer the pork to a cutting
board and let rest for 10 minutes. (The internal temperature will
increase to 160° during resting.) To serve, cut the pork into thin
slices.
Nutrition Information Per Serving:
Calories: 158
Carbohydrates: 0g
Fat: 6g
Saturated Fat: 2g
Monounsaturated Fat: 4g
Protein: 24g
Cholesterol: 74mg
Dietary Fiber: 0g
Potassium: 415mg
Sodium: 129mg
Nutrition Bonus: Selenium (47% daily value), Zinc (15% dv).
* * *
Shrimp Creole
I have adapted a favorite recipe for conch creole to shrimp
because conch can be hard to find in the U.S. You can also use
scallops.
Ingredients
1 1/2 tablespoons extra-virgin olive oil
1 onion, finely chopped
3 bunches chives or 12 scallions, finely chopped (2 cups)
4 shallots, finely chopped
6 cloves garlic, finely chopped (2 tablespoons)
1-2 Scotch bonnet chiles (or other very hot fresh chiles),
seeded and finely chopped
2 teaspoons finely chopped fresh ginger
1 1/2 teaspoons curry powder, preferably Madras
3 large ripe tomatoes, peeled, seeded and diced (about 2 1/4
pounds)
1 cup finely chopped fresh parsley
1/4 cup chopped fresh cilantro
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried thyme
leaves
1 bay leaf
1/3 cup dark rum
1 cup fish stock or bottled clam juice
2 tablespoons tomato paste
18 jumbo or 24 large shrimp (about 1 1/2 pounds), peeled and
deveined
2 tablespoons lime juice, plus more to taste
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Directions
1. Heat oil in a large nonstick skillet over medium heat. Add
onions, chives (or scallions), shallots, all but 1 teaspoon of the
garlic, chiles, ginger and curry powder. Cook, stirring, until just
beginning to brown, 4 to 5 minutes. Stir in tomatoes, 1/2 cup
parsley, cilantro, thyme and bay leaf. Increase heat to high and
cook, stirring, for 1 minute. Stir in rum and bring to a boil. Add
fish stock (or clam juice) and tomato paste. Reduce heat and simmer
until thickened and well-flavored, about 10 minutes.
2. Meanwhile, place shrimp in a shallow glass dish and toss with
2 tablespoons lime juice, salt and pepper. Cover with plastic wrap;
refrigerate for 20 minutes.
3. Stir the shrimp into the onion-tomato mixture. Gently simmer
over low heat, turning occasionally, until the shrimp are curled
and opaque, 3 to 5 minutes. Stir in the remaining 1 teaspoon
garlic. Taste and add more lime juice, if desired. Sprinkle with
the remaining 1/2 cup parsley and serve immediately.
Nutrition Information Per Serving:
Calories: 235
Carbohydrates: 18g
Fat: 5g
Saturated Fat: 1g
Monounsaturated Fat: 3g
Protein: 23g
Cholesterol: 168mg
Dietary Fiber: 4g
Potassium: 871mg
Sodium: 411mg
* * *
Taco Salad
Depending on the type of salsa you use, this salad will vary in
heat. To please everyone, make it mild and put a bottle of your
favorite hot sauce on the table. Make it a meal: Baked corn
tortilla chips or cheese quesadillas and lime wedges are natural
accompaniments.
Ingredients
1/2 cup prepared salsa
1/4 cup reduced-fat sour cream
1 teaspoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound 93%-lean ground turkey
2 large plum tomatoes, diced
1 14-ounce can kidney beans, rinsed
2 teaspoons cumin
2 teaspoons chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp Cheddar cheese
Directions
1. Combine salsa and sour cream in a large bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add
onion and garlic and cook, stirring often, until softened, about 2
minutes. Add turkey and cook, stirring often and crumbling with a
wooden spoon, until cooked through, about 5 minutes. Add tomatoes,
beans, cumin and chili powder; cook, stirring, until the tomatoes
begin to break down, 2 to 3 minutes. Remove from the heat, stir in
cilantro and 1/4 cup of the salsa mixture.
3. Add lettuce to the remaining salsa mixture in the bowl; toss
to coat. To serve, divide the lettuce among 4 plates, top with the
turkey mixture and sprinkle with cheese.
Nutrition Information Per Serving:
Calories: 356
Carbohydrates: 26g
Fat: 14g
Saturated Fat: 5g
Monounsaturated Fat: 1g
Protein: 33g
Cholesterol: 81mg
Dietary Fiber: 10g
Potassium: 763mg
Sodium: 618mg
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (60%
dv), Folate (53% dv), Iron (25% dv), Potassium (22% dv).
* * *
Turkey and Stuffing
Thanksgiving in a skillet. Leftover homemade corn muffins are
perfect for the stuffing, but if you don't have any, pick one up at
the supermarket bakery or your local coffee shop.
Ingredients
4 teaspoons extra-virgin olive oil, divided
1 small onion, chopped
1 stalk celery, sliced
2 small, homemade corn muffins, or 1 large store-bought corn
muffin, crumbled
1 tablespoon minced fresh sage, or 1 teaspoon dried rubbed
sage
1/4 cup dried cranberries
1 cup reduced-sodium chicken broth, (see Tips for Two),
divided
8 ounces turkey cutlets
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup all-purpose flour
1/2 cup dry white wine
1 teaspoon Dijon mustard
Directions
1. Heat 2 teaspoons oil in a large nonstick skillet over medium
heat. Add onion and celery. Cover and cook, stirring occasionally,
until softened, about 4 minutes. Add corn muffin and cook, stirring
often, until lightly toasted, about 3 minutes. Add sage,
cranberries and 1/2 cup broth and cook, stirring, until heated
through, about 2 minutes. Transfer the mixture to a medium bowl and
cover with foil to keep warm. Wash and dry the pan.
2. Season turkey with salt and pepper. Place flour in a shallow
dish and dredge the turkey in it. Heat the remaining 2 teaspoons
oil in the pan over medium-high heat. Add the turkey and cook until
golden and cooked through, 2 to 3 minutes per side. Transfer to a
plate and cover with foil to keep warm.
3. Return the pan to medium-high heat. Add the remaining 1/2 cup
broth, wine and mustard. Cook, scraping up any browned bits, until
slightly reduced, 2 to 4 minutes. Serve the sauce over the stuffing
and turkey.
Nutrition Information Per Serving:
Calories: 496
Carbohydrates: 48g
Fat: 15g
Saturated Fat: 4g
Monounsaturated Fat: 9g
Protein: 33g
Cholesterol: 62mg
Dietary Fiber: 3g
Potassium: 187mg
Sodium: 593mg
Nutrition Bonus: Iron (15% daily value).
* * *
