Articles by "dinners"
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Ingredients
  • 2 ounces uncooked whole wheat pasta
  • 1 tablespoon peanut butter
  • 1 tablespoon lime juice
  • 1 garlic clove, minced
  • 1 piece (1 inch) ginger, peeled and grated
  • 1/2 cup frozen shelled edamame
  • 2 cups frozen stir-fry vegetables
  • 1 tablespoon chopped peanuts
  • 2 scallions, sliced
Make It
  Cook pasta according to directions. In a skillet, saute peanut butter, lime juice, garlic, and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta. Top with peanuts and scallions.
11:30:00 PM
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Ingredients
  • 1 teaspoon dried Cajun seasoning
  • 4 ounces chicken breast
  • 2 teaspoons olive oil
  • 2 garlic cloves, minced
  • 1 cup chopped onion
  • 1 green bell pepper, diced
  • 2 tablespoons tomato paste
  • Few dashes Tabasco sauce, to taste
  • 3/4 cup precooked brown rice
Make It
  Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; saute garlic, onion, bell pepper, tomato paste, and Tabasco for 2 to 3 minutes. Add precooked rice and saute for 5 more minutes. Serve chicken on rice.
9:00:00 PM
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Ingredients
  • 2 ounces uncooked whole wheat pasta
  • 1/2 cup spaghetti 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
Make It
  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.
3:00:00 PM
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Ingredients
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 garlic clove, minced
  • 3 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
  • 2 tablespoons low-fat sour cream
Make It
  In a skillet, saute 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 and sour cream.
2:29:00 PM
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Ingredients

  • 1 pound lean ground beef
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1 (15-ounce) can organic kidney beans, drained
  • 1 (15-ounce) can organic black beans, drained
  • 1 (14 1/2-ounce) can diced fire-roasted tomatoes
  • 1 (6-ounce) can tomato paste
  • 2 tablespoons chili powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes, or to taste
  • 1 1/2 cups water
  • Salt to taste

Directions
  Cook ground beef, diced onions, and minced garlic in a large skillet over medium heat, breaking up meat with a fork. Cook until the beef has lost most of its pink color. Drain off fat and place in the slow cooker along with the remaining ingredients.
  Cover, and cook on LOW for 6-8 hours.
10:00:00 AM
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Ingredients

  • 4 cups cooked whole wheat penne (cook to al dente)
  • 6 cups (loosely packed) baby spinach
  • 1 tablespoon olive oil
  • 1 (24 ounce) jar marinara, no sugar added
  • 1 (14.5 ounce) can artichoke hearts, drained and cut in half
  • 1 cup fat-free cottage cheese
  • 1 cup part-skim, shredded mozzarella
  • 1 cup ricotta, low-fat
  • 1 egg white
  • 1 teaspoon dried oregano
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon crushed red pepper flakes
  • Kosher or sea salt to taste
  • 1/4 cup parmesan

Directions
  Preheat oven to 375 degrees.
  Chop or tear spinach leaves into small pieces. Add olive oil to a large skillet, heat to medium-low, add spinach and cook just until wilted, about 3-4 minutes.
  In a large mixing bowl, combine cooked penne, marinara, wilted spinach and artichokes, toss to combine.
  In another large mixing bowl, combine cheeses, egg white, oregano, black pepper, red pepper flakes and salt.
  In a 9" x 13" casserole dish, add 1/2 of penne mixture, top with 1/2 of cheese mixture and continue layering until all ingredients have been used. The cheese mixture should go on last. Sprinkle parmesan over pasta and additional freshly ground black pepper if desired. Bake until hot and bubbly, about 30 minutes.
8:00:00 AM
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Ingredients

Tofu:

  • 1 pound firm tofu, frozen and thawed
  • 3 tablespoons lite soy sauce, optional gluten-free Tamari
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons apple cider vinegar
  • 1 clove garlic, minced
  • 1 teaspoon freshly grated ginger
  • 1/4 teaspoon red pepper flakes

Vegetables:

  • 1 tablespoon toasted sesame oil
  • 1 pound fresh green beans, trimmed
  • 1 red bell pepper, sliced
  • 1 small red onion, sliced
  • 1 teaspoon lite soy sauce, optional gluten-free Tamari
  • 2 tablespoons Szechuan sauce
  • 1 teaspoon corn starch
Directions
Tofu:
  Once the tofu is thawed, cut it into 1/2 inch thick slices; squares or triangles will work. Combine the marinade ingredients in a small bowl. Lay the tofu in a shallow baking dish and pour the marinade overtop. Refrigerate for 30 minutes, or up to 24 hours.
  Preheat your grill to medium high heat. Grill the tofu about 5 minutes per side, until firm. It should have nice grill marks on both sides.
Vegetables:
  Bring a pot of salted water to a boil and add the green beans. Blanche for 2 minutes; drain and rinse with ice cold water.
  Combine the corn starch with a teaspoon of cold water. Heat a large skillet or wok over medium high heat. Add the sesame oil, followed by the green beans, red peppers and onions. Add the soy sauce (optional Tamari) and Szechuan sauce and stir quickly for about 1 minute. Add the corn starch mixture and stir until thickened.
  Serve the tofu with the veggies.
6:00:00 AM
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Ingredients

  • 1 pound (lean) ground chicken
  • 1 egg
  • 1/2 cup whole-wheat bread crumbs or almond flour
  • 1 tablespoon Red Pepper powder or flakes (Korean or Asian recommended) *adjust to desired level of spiciness
  • 1/2 cup green onions, finely diced
  • 2 teaspoons garlic powder
  • 2 teaspoons fresh or powdered ginger
  • ¾ teaspoon kosher salt
  • 3 tablespoons honey
  • 3 tablespoons cider vinegar
  • 3 tablespoons tamari or low-sodium soy sauce
  • 1 tablespoon sesame seeds
  • 2 tablespoons fresh cilantro, chopped

Directions
  Preheat oven to 350 degrees.
  In a large bowl, mix together ground chicken, egg, bread crumbs, red pepper flakes, green onions, garlic powder, and salt. Set aside for 15 minutes to allow the breadcrumbs to expand, then roll into 1" balls. Place on a parchment-lined baking sheet and bake for 18-22 minutes, or just until the center of each meatball is cooked. Transfer meatballs to a large skillet.
  In a small bowl, whisk together honey, vinegar, and tamari. Drizzle over meatballs. Cover skillet and turn stove to medium heat, stirring every 2-3 minutes as needed to keep the meatballs from sticking to the bottom of the pan. Cook just until the mixture begins to steam. Remove from heat, sprinkle with sesame seeds and cilantro.
  Serve meatballs immediately and enjoy!
5:00:00 AM
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Ingredients

  • 1/2 cup non-fat buttermilk, OR 1/2 tablespoon lemon juice(or vinegar) mixed with (1/2 cup) 1 percent milk
  • 1-1/2 tablespoons Dijon mustard
  • 2 cloves garlic, minced
  • 2 teaspoons hot sauce
  • 6 medium to large (2 to 2 1/2 pounds) chicken breasts (not boneless), skin removed
  • 1/2 cup white whole-wheat flour
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • Freshly ground black pepper to taste

Directions
  Preheat oven to 425 degrees F.
  In a wide and shallow bowl, whisk together the buttermilk, mustard, garlic and hot sauce. Add chicken and flip to coat on both sides. Cover and place in the refrigerator for about 30 minutes or for up to 8 hours.
  Line a baking sheet with foil. Coat a wire cooling rack with olive oil or canola oil cooking spray.
  Whisk the flour, paprika, thyme, baking powder, salt and pepper in a small bowl.
  Place the seasoned flour in a bowl with an airtight lid. Add the chicken 2 pieces at a time and shake with the lid on. Remove the chicken, shake off any excess flour, and place it on the rack.
  Coat the top and sides of the chicken with cooking spray. You can make your own cooking spray, if desired, by filling this oil spray pump with canola or olive oil. Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
4:00:00 AM
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Ingredients

  • 1-1/2 pounds boneless, skinless chicken breasts, cut into 1-inch strips
  • 1 cup salsa of choice
  • 1/2 tablespoon dried oregano
  • 1 tablespoon ground cumin
  • 1 tablespoon chili powder
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1 whole white onion, peeled, halved and sliced into strips
  • 3 bell peppers: red, green, or yellow or a mix of any of the 3, seeded, cored, and cut into strips
  • 8 whole wheat tortillas
  • 6 tablespoons nonfat sour cream or Greek yogurt
  • 6 tablespoons guacamole

Directions
  In a large bowl, toss all of the ingredients together, until the chicken breasts are well coated. Pour into the crockpot and heat on low for 6 to 7 hours or on high for 3 to 4 hours, until the chicken is cooked through and the vegetables have softened.
  Serve on warmed tortillas and top with nonfat or low fat Greek-style yogurt or nonfat sour cream, and with guacamole if desired.
3:00:00 AM
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Ingredients

  • 1 pound lean stew meat, cut into bite size pieces
  • 2 teaspoons curry powder
  • 1 small sweet onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons freshly grated ginger
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1/2 cup freshly chopped cilantro
  • 1 3/4 cups beef broth or stock, low-sodium
  • 1 tablespoon cornstarch or arrowroot + 1 tablespoon water, optional

Directions
  Place stew meat in slow cooker, sprinkle with curry powder, add all other ingredients and stir to combine. Cover, cook on low 7 to 8 hours. Beef Curry is delicious served over a bed of brown rice, quinoa or couscous. 4- 6 quart slow cooker recommended. For a thicker curry, combine starch and water, add to slow cooker the last 15 minutes of cooking time.
  NOTE: If preferred, saute onion in 1 tablespoon olive oil until tender, about 4 minutes. Add garlic and saute one additional minute. Add to slow cooker along with other ingredients.
2:00:00 AM
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Ingredients

  • 1 15-ounce crushed tomatoes
  • 1 tablespoon apple cider vinegar
  • 2 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 jalapeño, minced
  • 2 pounds flank steak
  • 2 bell peppers, chopped
  • 1 onion, chopped
  • 1/2 teaspoon sea salt
  • 1/4 cup pitted and chopped olives
  • Chopped green onions, for garnish

Directions
  Put all of the ingredients except the olives in your slow cooker and stir to coat. Cover and cook over low heat for 8 hours, or until beef is tender.
  When beef is tender, remove and shred with 2 forks. Add back to the pot and stir in the olives. Serve over rice if desired.
1:00:00 AM
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Ingredients

  • 2 cloves garlic, minced
  • 1/2 cup diced sweet onion
  • 2 -3 chicken breast fillets (1.5 lbs) cut into bite size pieces (optional skinless, boneless thighs or a combination of breasts & thighs)
  • 1 (14.5 ounce) can fire roasted tomatoes with liquid
  • 1 (6 ounce) can tomato paste
  • 1 1/2 cups chicken broth, fat free, low sodium (optional vegetable broth or water)
  • 2 tablespoons chili powder
  • 1/2 teaspoon cayenne pepper (more or less to taste)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1 (15.5 ounce) can Cannellini or Navy beans, drained and rinsed
  • 1 (15.5 ounce) can Kidney beans, drained and rinsed
  • ¼ cup reduced fat cheddar cheese for garnish
Directions
  Combine all the above ingredients in the slow cooker. Cover and cook on low 8 hours in a 4-6 quart slow cooker. Spoon into bowls and garnish with a little cheddar cheese and diced onion, if desired.
  Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked chicken, just add it about an hour before the end of cooking time.
12:00:00 AM
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Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • Juice of 1 lemon
  • 4 6-ounce salmon filets
  • 1 1/2 cups vegetable stock
  • 1 cup medium grind bulgur wheat
  • 1/2 cup broccoli florets, finely chopped
  • Goat cheese and chopped sun-dried tomatoes, for garnish

Directions
  Preheat oven to 400 degrees.
  Combine the olive oil, Italian seasoning, salt, pepper, and lemon juice in a small bowl. Stir until combined and coat the salmon filets. Lay them on a parchment lined baking sheet and roast until cooked through, about 12-15 minutes.
  Meanwhile, bring the vegetable stock to a boil. Add a pinch of salt followed by the broccoli and bulgur. Cover, turn off heat and allow to sit until liquid is absorbed, about 10 minutes.
  To serve, top the bulgur with the salmon filets and garnish with sun-dried tomatoes and goat cheese.
11:00:00 PM
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Ingredients

  • 4 boneless, skinless chicken breasts
  • 1/4 cup crumbled feta cheese
  • 1/4 cup sun-dried tomatoes, not packed in oil
  • 1/4 cup pitted Kalamata olives, chopped
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped parsley
  • 2 scallions, chopped
  • 2 tablespoons olive oil
  • Salt and fresh ground pepper, to taste

Directions
  Preheat oven to 375 degrees F.
  Season the chicken breads with salt and pepper. Using a sharp paring knife, cut a slit in the sides of the chicken breasts, forming a pocket. Be careful not to cut all the way through.
  Combine the feta, tomatoes, olives, dill, parsley, scallions and 1 tablespoon olive oil in a bowl. Stir until mixed well. Carefully stuff the chicken breasts with the feta mixture and seal the sides shut with water if necessary. Don’t overfill.
  Heat a large skillet over medium high heat. Add the remaining olive oil and sear each chicken breast until browned. Transfer to a parchment lined baking sheet. Bake for 12-15 minutes, until chicken is cooked through.
  Allow the chicken to rest for 5-10 minutes before slicing and serving.
10:00:00 PM
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3 oz cod
1 tsp chopped fresh parsley
Dash of salt
Dash of pepper
1/4 cup dry polenta
1/2 cup 1 percent milk
1 Tbsp pine nuts
1/2 tsp rosemary
1/2 cup cooked green beans
Season cod with parsley, salt, and pepper, then steam for eight minutes. Cook polenta with milk, per package instructions, then top with pine nuts and rosemary. Serve with green beans.
Total: 352 calories
Fight flab with flavor: Rosemary's carnosic acid appears to help reduce weight gain.
10:00:00 PM
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1 veggie burger
1/2 cup cooked brown rice
2 Tbsp corn
2 Tbsp salsa
1/2 cup chopped red, green, or yellow bell peppers
3/4 cup diced squash
3/4 cup diced zucchini
1/4 cup chopped red onion
1 tsp olive oil
Salt, to taste
Cook burger in pan spritzed with cooking spray, then chop burger and combine with rice, corn, and salsa. Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve on the side.
Total: 360 calories
Fill up with brown rice. It has more than five times the fiber of the white stuff.
9:00:00 PM
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1/4 cup raw pistachios
1/2 cup cooked millet
1/2 cup bok choy
6 oz cooked snapper
4 tsp low-sodium soy sauce
2 tsp sesame seeds
1/2 cup sugar snap peas, cooked
Mix pistachios into millet. Top millet with bok choy and then snapper. Drizzle snapper with soy sauce, and sprinkle with sesame seeds. Serve sugar snap peas on the side.
Total: 561 calories
In a study, those who added pistachios to their diet lowered their body-mass indexes more than those who ate pretzels instead.
8:00:00 PM
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3 oz steak tenderloin fillet, sliced thin
1/2 cup sliced shiitake mushrooms
1/2 onion, sliced
2 tsp olive oil
1/3 cup cooked bulgur
Butternut Squash Soup
1/2 cup Pacific Natural Foods organic light-sodium butternut squash soup
Stir-fry beef, onion, and mushroom, and serve over bulgur.
Total: 450 calories
Bulgur is a quick-cooking, nutty-tasting whole grain that's lower in calories and fat than brown rice.
7:00:00 PM

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