A week of healthy, delicious dinners

Makes 1 serving | Prep: 10 min | Cook: 60 min

Ingredients

• 3 oz chicken breast
• 1 small potato
• 2 cups broccoli spears
• 2 tsp olive oil
• Salt and pepper, to taste
• 2 Tbsp crumbled feta cheese
• 1 Tbsp red wine vinegar

Preparation

• Preheat oven to 400°F. Coat a baking sheet and chicken breast with cooking spray. Bake 30 minutes or until done. Chop the potato into 1-inch cubes; toss with broccoli, olive oil, and salt and pepper. Roast 30 minutes. Mix vegetables with feta cheese and red wine vinegar; serve with chicken.

Nutrition 

Calories: 423 | total fat: 16 g | saturated fat: 4 g | sodium: 324 mg | cholesterol: 71 mg | total carbs: 43 g | fiber: 9 g | sugars: 5 g | protein: 29 g | potassium: 1630 mg

Maple broiled salmon with quinoa pilaf

Makes 1 serving | Prep: 10 min | Cook: 18 min

Ingredients

• 2 tsp maple syrup
• 1 lemon, juiced
• 1 clove garlic, minced
• 3 oz salmon fillet
• Cooking spray
• ¼ cup uncooked quinoa
• ½ cup water
• ½ cup finely chopped red bell pepper
• ½ cup shredded carrots
• 2 tsp pine nuts
• Salt and pepper, to taste

Preparation

• Preheat broiler. Whisk together maple syrup, lemon juice, and garlic. Brush on both sides of salmon and broil on baking sheet for 10 minutes (until 145°F). 
• Bring water to boil, add quinoa, cover, and simmer for 8 minutes. Mix cooked quinoa with bell pepper, carrots, pine nuts, and salt and pepper. Serve with broiled salmon.

Nutrition 

Calories: 393 | total fat: 13 g | saturated fat: 1 g | sodium: 85 mg | cholesterol: 48 mg | total carbs: 48 g | fiber: 5 g | sugars: 14 g | protein: 24 g | potassium: 973 mg

Steak fajita

Makes 1 serving | Prep: 5 min | Cook: 13 min

Ingredients

• 1 Tbsp olive oil
• 1 tsp cumin
• 1 garlic clove, minced
• 3 oz lean steak strips*
• 1½ cups sliced red and green bell peppers
• ½ cup sliced onion
• 1 8-inch whole grain tortilla
• 2 Tbsp chopped tomatoes
• 2 Tbsp low-fat sour cream
• 1 tsp fresh cilantro, chopped

Preparation

• In a skillet, sauté olive oil, cumin, and garlic for 1 minute. Add steak strips and cook for about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortilla and fold. Top with tomatoes, sour cream, and cilantro.

Nutrition 

Calories: 504 | total fat: 27 g | saturated fat: 5 g | sodium: 352 mg | cholesterol: 10 mg | total carbs: 43 g | fiber: 7 g | sugars: 14 g | protein: 26 g | potassium: 477 mg

*Steak is high in saturated fat; balance this meal with your other choices throughout the day. Chicken, fish, and tofu are all alternatives that are lower in saturated fat.

Edamame & broccoli rice bowl

Makes 1 serving | Prep: 5 min | Cook: 8 min

Ingredients

• 1 Tbsp chunky natural peanut butter
• 2 Tbsp 100% pineapple juice
• 1 Tbsp water
• 1 tsp low-sodium soy sauce
• 2 cups broccoli florets
• ½ cup shelled edamame
• ½ cup cooked brown rice

Preparation

• In a nonstick skillet over a medium-high flame, cook broccoli and edamame with a splash of water. In a small bowl, whisk together peanut butter, pineapple juice, water, and soy sauce. Toss with broccoli florets and edamame; lower flame and sauté for another 6-8 minutes. Serve over brown rice.

Nutrition 

Calories: 346 | total fat: 13 g | saturated fat: 2 g | sodium: 406 mg | cholesterol: 0 mg | total carbs: 42 g | fiber: 9 g | sugars: 9 g | protein: 18 g | potassium: 1007 mg

Black bean & avocado burrito

Makes 1 serving | Prep: 3 min | Cook: 1 min

Ingredients

• 1 8-inch whole grain tortilla
• ½ cup canned black beans, low-sodium, rinsed and drained
• 2 Tbsp 2% fat shredded cheddar cheese
• ¼ avocado, chopped
• 1 Tbsp salsa
• 1 cup spinach

Preparation

• Fill tortilla with beans and cheese. Microwave for 1 minute and top with avocado, salsa, and spinach.

Nutrition 

Calories: 303 | total fat: 13 g | saturated fat: 4 g | sodium: 578 mg | cholesterol: 35 mg | total carbs: 35 g | fiber: 12 g | sugars: 3 g | protein: 13 g | potassium: 768 mg

Thai shrimp salad

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

• 1 lime, juiced
• 2 tsp sesame oil
• 1 tsp honey
• 1 tsp low-sodium soy sauce
• 2 cups chopped romaine lettuce
• ½ cup chopped red bell pepper
• ½ cup shredded carrot
• 2 Tbsp chopped fresh mint
• 2 Tbsp chopped fresh cilantro
• 4 oz (about 10 medium) frozen, precooked shelled shrimp, thawed and prepared according to package instructions
• 2 Tbsp chopped peanuts
• 1 orange

Preparation

In a small bowl, whisk together lime juice, sesame oil, honey, and soy sauce. Toss dressing with romaine, bell pepper, carrot, mint, cilantro, and shrimp. Top with chopped peanuts, serve with orange.

Nutrition 

Calories: 500 | total fat: 25 g | saturated fat: 3 g | sodium: 348 mg | cholesterol: 113 mg | total carbs: 49 g | fiber: 10 g | sugars: 32 g | protein: 33 g | potassium: 1262 mg

White pizza with arugula

Makes 1 serving | Prep: 3 min | Cook: 12 min

Ingredients

• ¼ cup part-skim ricotta cheese
• 1 6 ½ inch whole-grain pita
• 1½ cups arugula
• 1 tomato, sliced
• ¼ cup shredded Parmesan cheese
• ½ tsp dried oregano
• Crushed red pepper flakes, optional or to taste

Preparation

• Preheat oven to 350°F. Spread ricotta on pita and top with arugula, tomato, Parmesan, and oregano. Bake for 12 minutes until pita is crisp and sprinkle on red pepper flakes.

Nutrition

Calories: 272 | total fat: 7.2 g | saturated fat: 4 g | sodium: 556 mg | cholesterol: 41 mg | total carbs: 41 g | fiber: 6 g | sugars: 3 g | protein: 15 g | potassium: 377 mg