Healthy Dinner Recipe

Ingredients

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2 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/2 teaspoon grated lime zest

8 skin-on, bone-in chicken thighs (about 2 1/2 pounds)

1 15-ounce can white hominy, drained, rinsed and patted dry

1/2 medium acorn squash, seeded and diced

1 yellow bell pepper, chopped

3 tablespoons extra-virgin olive oil

1 tablespoon fresh lime juice, plus wedges for serving

2 scallions, thinly sliced

1/4 cup chopped fresh cilantro

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Directions

Position racks in the upper and lower thirds of the oven; preheat to 425 degrees F. Line 2 baking sheets with foil. Mix 1 1/2 teaspoons chili powder, 1/2 teaspoon cumin, 3/4 teaspoon salt, the cinnamon and lime zest in a bowl. Rub the spice mixture all over the chicken, then transfer to one of the baking sheets; set aside until ready to roast.

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Toss the hominy, squash, bell pepper, 2 tablespoons olive oil, the remaining 1/2 teaspoon each chili powder and cumin, and 1/4 teaspoon salt in a medium bowl. Spread on the other baking sheet.

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Transfer the chicken to the upper oven rack and the hominy to the lower rack. Roast, stirring the hominy occasionally, until the hominy is lightly browned and the chicken is cooked through, about 25 minutes.

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Transfer the hominy to a bowl and add the lime juice, the remaining 1 tablespoon olive oil, the scallions and cilantro. Season with salt and toss. Serve with the chicken and lime wedges.

Ingredients

• 1 pound chicken cutlets

• ½ teaspoon salt, divided

• ½ teaspoon ground pepper, divided

• 1 tablespoon extra-virgin olive oil

• 3 cups sliced mushrooms

• 3 cups coarsely chopped spinach

• ½ cup heavy cream

• ¼ cup reduced-fat sour cream

• 2 tablespoons white wine vinegar

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

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Directions

Sprinkle chicken with 1/4 teaspoon each salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until cooked through, 6 to 8 minutes total. Transfer to a plate.

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Reduce heat to medium. Add mushrooms and cook, stirring, for 1 minute. Add spinach, cover and cook, stirring once, until the mushrooms are tender, 2 more minutes. Whisk heavy cream, sour cream, vinegar, garlic powder, onion powder and the remaining 1/4 teaspoon each of salt and pepper together in a measuring cup. Add to the pan along with any accumulated juices from the chicken; simmer, stirring, until slightly thickened, 1 to 2 minutes. Return the chicken to the pan and turn to coat. Serve the chicken topped with the sauce.

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Nutrition Facts

Serving Size 1 cutlet & generous 1/4 cup sauce

Calories 310

% Daily Value *

Total Carbohydrate 5g2%

Dietary Fiber 1g4%

Total Sugars 2g

Protein 29g58%

Total Fat 19g24%

Saturated Fat 9g45%

Cholesterol 123mg41%

Vitamin A 2642IU53%

Sodium 384mg17%

Potassium 731mg16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

Ingredients

• 1 tablespoon extra-virgin olive oil

• ½ cup chopped onion

• 1 medium green bell pepper, chopped

• 1 pound lean ground beef

• 3 cups bite-size cauliflower florets

• 3 cloves garlic, minced

• 2 tablespoons chili powder

• 2 teaspoons ground cumin

• 1 teaspoon dried oregano

• ¼ teaspoon ground chipotle

• 1 (15 ounce) can no-salt-added petite-diced tomatoes

• 2 cups shredded extra-sharp Cheddar cheese (I wash in cool water and Dry in a paper towel)

• ⅓ cup sliced pickled jalapeños

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Directions

1. Position rack in upper third of oven. Preheat broiler to high.

2. Heat oil in a large broiler-safe skillet over medium heat. Add onion and bell pepper; cook, stirring, until softened, about 5 minutes. Add beef and cauliflower; cook, stirring and breaking the beef up into smaller pieces, until it is no longer pink, 5 to 7 minutes. Stir in garlic, chili powder, cumin, oregano, salt and chipotle; cook until fragrant, about 1 minute. Add tomatoes and their juices; bring to a simmer and cook, stirring occasionally, until liquid is reduced and the cauliflower is tender, about 3 minutes more. Remove from heat.

3. Sprinkle cheese over the beef mixture and top with sliced jalapeños. Broil until the cheese is melted and browned in spots, 2 to 3 minutes.

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Nutrition Facts

Servings Per Recipe 6

Serving Size about 1 cup

Calories 351

% Daily Value *

Total Carbohydrate 11g4%

Dietary Fiber 3g11%

Total Sugars 4g

Protein 26g52%

Total Fat 23g29%

Saturated Fat 11g55%

Cholesterol 86mg29%

Vitamin A 1522IU30%

Sodium 672mg29%

Potassium 639mg14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

Ingredients

• 2 medium sweet potatoes (1 1/2 pounds)

• ½ cup shredded extra-sharp Cheddar cheese

• 3 scallions, sliced, divided

• 2 slices cooked bacon, chopped, divided 

• ¼ teaspoon ground pepper

• 4 tablespoons reduced-fat sour cream

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Directions

1. Preheat oven to 400°F.

2. Prick sweet potatoes all over with a fork. Place on a microwave-safe plate and Microwave on High until tender, flipping potatoes halfway, about 12 minutes. When cool enough to handle, slice the potatoes in half lengthwise. Spoon the flesh into a medium bowl. Stir in cheese, all but 1 tablespoon of the scallions, half the bacon, salt and pepper.

3. Place the potato shells on a rimmed baking sheet. Divide the mixture between the shells. Bake until the cheese is melted and the filling is hot, 12 to 15 minutes. Remove from the oven and top each half with 1 tablespoon sour cream. Sprinkle with the remaining 1 tablespoon scallions and the remaining bacon.

Ingredients

• 2 (8-ounce) boneless, skinless chicken breasts, cut into 1-inch cubes

• 1/8 teaspoon ground black pepper

• 2 tablespoons canola oil, divided

• 8 cups broccoli florets

• 1/4 cup water plus 1 tablespoon, divided

• 3/4 cup unsalted chicken broth

• 2 1/2 tablespoons hoisin sauce

• 1 1/2 tablespoons lower-sodium soy sauce

• 1 tablespoon toasted sesame oil

• 1 1/2 teaspoons grated fresh ginger

• 1 1/2 teaspoons grated garlic

• 1 1/2 teaspoons seasoned rice vinegar

• 1/4 teaspoon ground white pepper

• 1 tablespoon cornstarch

• 1/4 cup sliced scallions

• 1 teaspoon white sesame seeds

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1. Evenly season chicken with black pepper and salt. Heat 1 tablespoon canola oil in a large nonstick skillet or wok over medium heat. Add the chicken; cook, stirring occasionally, until lightly browned and a thermometer inserted in the thickest parts 165°F, 7 to 8 minutes. Transfer to a plate. Do not wipe the pan clean.

2. Return the pan to medium heat. Add broccoli and the remaining 1 tablespoon canola oil; stir until the florets are fully coated. Add 1/4 cup water; cover, and cook, undisturbed, until the broccoli is bright green and tender-crisp, about 2 minutes.

3. Whisk broth, hoisin, soy sauce, sesame oil, ginger, garlic, vinegar and white pepper together in a small bowl until fully combined. Pour the mixture over the broccoli; continue cooking over medium heat, stirring occasionally, until the mixture reduces by one-quarter, about 3 minutes.

4. Whisk cornstarch and the remaining 1 tablespoon water together in a small bowl. Add to the pan; cook, stirring constantly, until the sauce has slightly thickened and coats the back of a spoon, about 1 minute.

5. Reduce heat to low. Add the chicken; cook, stirring, until evenly coated and heated through, about 3 minutes. Sprinkle with scallions and sesame seeds.

Ingredients

• 3 cups spring mix salad greens

• 2 tablespoons lemon vinaigrette, divided 

• ¼ cup steamed green beans

• ¼ cup diced cooked baby potatoes

• ¼ cup grape tomatoes, halved

• 1 large hard-boiled egg, sliced

• ½ ounce pitted Kalamata olives

• 2 tablespoons crumbled reduced-fat feta cheese (1/2 oz.)

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Directions

1. Toss salad greens with 1 Tbsp. plus 1 tsp. vinaigrette and place on a 9-inch plate.

2. Gently toss green beans and potatoes with the remaining 2 tsp. vinaigrette; arrange on top of the salad greens. Top with tomatoes, egg, olives, and feta and serve.

Ingredients

• 1 ¼ pounds fresh or frozen sea scallops

• 1 cup water

• 1 pound asparagus spears, trimmed

• 2 medium lemons

• ½ teaspoon ground pepper

• ¼ teaspoon salt

• 1 tablespoon extra virgin olive oil

• 3 tablespoons vegetable oil spread

• 1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon

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Directions

1. Thaw scallops, if frozen; set aside. Bring water to boil in a large nonstick skillet over medium-high heat, add the asparagus, return to a boil, reduce heat, cover and simmer 3 to 5 minutes or until tender-crisp. Drain well, place on a serving platter, cover lightly to keep warm.

2. Cut one of the lemons in wedges. Finely shred 1 teaspoon peel from the remaining lemon. Squeeze 2 tablespoons juice from the lemon.

3. Pat scallops dry with paper towels. Sprinkle scallops with pepper and salt.

4. Wipe the skillet dry. Heat oil over medium heat. Working in two batches, cook the scallops 3 minutes, turn and cook 2 minutes more or until golden brown and just opaque in center. Place the cooked scallops atop the asparagus and keep warm.

5. Add the vegetable oil spread, lemon peel, 1 tablespoon of the lemon juice, and the tarragon to the skillet. Cook 1 minute to thicken slightly. Add remaining lemon juice, if desired. Drizzle over scallops. Serve with lemon wedges.

Ingredients

• 1 (9-ounce) package cheese tortellini

• 1 teaspoon olive oil plus 1 tablespoon, divided

• 2 precooked garlic-flavored chicken sausages, sliced

• 1 (10 ounce) package chopped Tuscan kale

• ⅛ teaspoon salt

• Ground pepper to taste

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Directions

1. Bring a large pot of water to a boil. Cook tortellini according to package directions; drain.

2. Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add sliced sausage. Cook, stirring often, until heated through and golden brown, 2 to 4 minutes. Transfer the sausage to a plate and set aside.

3. Add the remaining 1 tablespoon oil to the pan. Add kale; cooking, stirring, until wilted, 2 to 3 minutes.

4. Return the sausage to the pan and add the tortellini and salt. Toss to combine; season with pepper to taste.

Ingredients

• 4 (6 ounce) frozen cod fillets, thawed and patted dry

• ¼ teaspoon ground pepper, plus a pinch, divided

• ¼ cup teriyaki glaze

• 2 tablespoons extra-virgin olive oil, divided

• ¼ teaspoon kosher salt, divided

• 2 10-ounce packages frozen cauliflower rice

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Directions

1. Preheat broiler to high, with oven rack set in upper-middle position. Line a rimmed baking sheet with foil and set a wire rack on it.

2. Sprinkle cod fillets with 1/8 teaspoon pepper; arrange on the rack on the prepared pan.

3. Combine teriyaki glaze, 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.

4. Brush 2 tablespoons of the sauce over the fillets (reserve the remaining sauce for serving). Broil the fish until it flakes with a fork and an instant-read thermometer inserted into the thickest part registers 145 degrees F, 4 to 8 minutes (depending on the thickness of the fillets).

5. Cook cauliflower rice in the microwave according to package directions. Stir in the remaining 1 tablespoon oil, 1/8 teaspoon salt and pinch of pepper. Divide the cauliflower rice among 4 serving plates, top with the fish and serve with the reserved sauce.