HEALTHY RECIPE BLOG

Healthy Dinner Recipes

Posted by: admin on: April 28, 2012

ealthy Dinner Recipes Healthy Dinner RecipesListed below is a substantial selection of healthy dinner recipes that can be on the table in 30 minutes or less. Simple side dishes of steamed or roasted vegetables, salad, or couscous can be added to these recipes for a exquisite and healthy meal.

o Pork Medallions with a Port & Cranberry Pan Sauce

Makes 4 servings

Ingredients:

1/4 cup dried cranberries
1/4 cup port
1 pound pork tenderloin, trimmed
1 teaspoon extra-virgin olive oil
2 cloves garlic, peeled and halved
1 teaspoon balsamic vinegar
2 legend leaves
1/2 cup reduced-sodium chicken broth
Salt & freshly ground pepper to taste

Method:

In a puny bowl, combine the port and cranberries. sever tenderloin into 1 ½ rush medallions. dwelling the medallions between two pieces of plastic wrap and pound with the bottom of a saucepan until they are ½ fling thick. Season both sides with salt and pepper.

On a medium to high heat sear the medallions in the oil on one side until they are golden brown, approximately 2 to 3 minutes. Turn and sear them on the other side for 4 to 5 minutes; turn them again and continue cooking until golden brown and no longer pink in the middle.

consume to a serving platter and loosely conceal to preserve warm.

Add the garlic to the pan and return to a medium – high heat, cooking for one cramped whilst stirring continuously. Add the cranberries, port, vinegar and legend leaves and cook for one petite. Pour in the broth and bring to the boil. Continue to cook until the sauce thickens and is reduced by half. pick the garlic and legend and spoon the sauce over the pork and benefit.

NUTRITION INFORMATION: Per serving:

194 calories
5g beefy (2g sat, 2g mono)
64mg cholesterol
9g carbohydrate
23g protein
0g fiber
137mg sodium
370mg potassium
Nutrition bonus: Selenium (55% daily value) .

o Sweet Potato & Red Pepper Pasta

This recipe is a sizable plan to expend “power vegetables” sweet potato and red bell peppers in an savory vegetarian pasta dish which is bulky of modern herbs and creamy goats cheese. The tarragon can be substituted with any novel herbs that you have such as basil, oregano, sorrel or chives.

Makes 4 servings

Ingredients:

8 ounces whole-wheat angel hair pasta
2 tablespoons extra-virgin olive oil, divided
4 cloves garlic, minced
3 cups shredded, peeled sweet potato
1 expansive red bell pepper, thinly sliced
1 cup diced plum tomatoes
2 tablespoons chopped recent parsley
1 tablespoon chopped current tarragon
1 tablespoon white-wine vinegar or lemon juice
1/2 cup crumbled goats cheese
1/2 cup water
3/4 teaspoon salt

Method:

Bring a ample pot of water to the boil and cook the pasta until objective tender.

In a mammoth skillet, situation 1 tablespoon of oil and the garlic and cook over a medium heat, stirring occasionally until the garlic is sizzling and fragrant. Add the sweet potato, bell pepper, tomatoes and water and cook until the bell pepper is tender, approximately 5 to 7 minutes. retract from the heat and preserve warm.

Drain the pasta, reserving half a cup of the cooking water. Return the pasta to the pot and add the vegetable mix, the remaining 1 tablespoon of oil, parsley, tarragon, vinegar (or lemon juice), salt and cheese. Toss to combine all of the ingredients. Add the reserved pasta water, 2 tablespoons at a time, until you have achieved the desired consistency.

NUTRITION INFORMATION: Per serving:

402 calories
12g full (3g sat, 6g mono)
7mg cholesterol
62g carbohydrate
12g protein
9g fiber
546mg sodium
738mg potassium
Nutrition bonus: Vitamin C (140% daily value), Vitamin A (120% daily value), Potassium (21% daily value), Iron (15% daily value) .

o Seared Steaks with Caramelized Onions & Gorgonzola

I assume I can safely say that steak is at its best when it is topped with caramelized onions and salty Gorgonzola cheese. For this recipe it is worth purchasing a genuine quality Gorgonzola in order to carry out the best flavor. This dish can be served with mashed potato and steamed carrots.

Makes 4 servings

Ingredients:

2 tablespoons canola oil, divided
2 expansive onions, sliced
1 tablespoon brown sugar
1/2 cup reduced-sodium beef broth
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pound beef tenderloin or sirloin steak, trimmed and carve into 4 steaks
1/4 cup crumbled Gorgonzola

Method:

In a mammoth skillet heat 1 tablespoon of oil over a medium heat. Add the onions and brown sugar and cook until the onions are tender and golden brown, approximately 15 minutes. Add the broth, vinegar and 1/4 teaspoon of salt and budge until the liquid has almost evaporated. Transfer the onions to a bowl and mask to retain warm. desirable and dry the pan.

Sprinkle the remaining 1/4 teaspoon of salt and pepper on both sides of the steak. Heat the remaining oil over a medium heat in the pan. Add the steaks and cook until browned, approximately 3 to 5 minutes. Turn them over and top with the cheese. slice the heat and mask and cook until the cheese is melted and the steaks are cooked. abet the steaks with the caramelized onions.

NUTRITION INFORMATION: Per serving:

338 calories
16g plump (5g sat, 7g mono)
69mg cholesterol
11g carbohydrate
36g protein
2g fiber
468mg sodium
565mg potassium
Nutrition bonus: Zinc (40% daily value), Potassium (16% daily value), Iron (15% daily value) .

o Indian-Spiced Chicken Pitas

This recipe makes a perfect summer supper. It can be served with grilled vegetables and a refreshing beer.

Makes 4 servings

Ingredients:

1 pound boneless, skinless chicken breasts
1 1/2 teaspoons garam masala
3/4 teaspoon kosher salt
1 cup thinly sliced seeded cucumber
3/4 cup nonfat insensible yogurt
1 tablespoon chopped modern mint
2 teaspoons lemon juice
Freshly ground salt and pepper
4 to 6 crawl whole-wheat pitas, warmed
1 cup shredded lettuce
2 itsy-bitsy tomatoes
1/4 cup thinly sliced red onion

Method:

Preheat the grill to medium-high.

Sprinkle the chicken with 1 teaspoon of garam masala and 1/2 teaspoon salt. status the chicken on the grill and cook until it is no longer pink in the middle, approximately 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a smart cutting board and allow to rest for 5 minutes.

In a puny bowl combine the cucumber, yogurt, mint, lemon juice, salt, pepper, and the remaining 1/2 teaspoon garam masala. Thinly reduce the chicken. Split initiate the warm pitas and have with the chicken, yogurt sauce, lettuce, tomato and onion.

NUTRITION INFORMATION: Per serving:

333 calories
5g frat (1g sat, 1g mono)
64mg cholesterol
44g carbohydrate
32g protein
6g fiber
637mg sodium
485mg potassium
Nutrition bonus: Vitamin C (35% daily value), Vitamin A (25% daily value), Magnesium (21% daily value), Iron (20% daily value) .

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