Dinner Recipes

Fish Parmigiana (serves 4)

• 1 cup canned stewed tomatoes with Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup seasoned bread crumbs
• 2 pounds cod filet
• 1 tablespoon olive oil

Directions:
Preheat oven to 375 degrees.
On a flat plate, combine salt, pepper and bread crumbs. Coat fish on both sides with crumb mixture. Place fish in casserole dish, pour tomatoes over fish and drizzle with olive oil. Bake at 375 for 30-35 minutes.
Nutrient Analysis per Serving:
Calories: 260
Protein: 42 grams
Carbohydrates: 10 grams
Fat: 5 grams

Easy Chicken with Wine (serves 2)

• 2 large chicken breast halves, boneless and skinless
• 1/4 teaspoon table salt-iodized
• 1/4 teaspoon black pepper
• 1/2 cup port wine
• 1/4 cup steak sauce
• 1 1/4 teaspoon olive oil

Directions:
Pat chicken dry and season with salt and pepper. In a small bowl whisk together port, Steak sauce and olive oil. Spray a non-stick skillet with pan spray, and place over moderately high heat until hot. Cook chicken 5 minutes per side, or longer until cooked thoroughly. Transfer chicken to a warm platter. Pour port mixture carefully down side of skillet and boil, stirring until reduced to about 2 tablespoons. Serve chicken with glaze.
Nutrient Analysis per Serving:
Calories: 300
Protein: 39 grams
Fat-total: 5.5 grams
Carbohydrates: 13 grams

Peppered Salmon with Tomato Mint Salsa (Serves 4)

• 4 (6 oz.) salmon filets
• 1 tsp. coarsely ground black pepper
• 3 tsp. Dijon mustard
• cooking spray

For the salsa:

• 4 cups chopped tomato
• 1/4 cup diced red onion
• 1 tbs. chopped fresh basil
• 1 tbs. lemon juice
• 2 tbs. chopped fresh mint
• 1 tbs. chopped jalapeno pepper

Directions:
Combine salsa ingredients in a bowl and set aside to let flavors develop. Place salmon on a baking pan coated with cooking spray. Spread mustard on filets and sprinkle with pepper. Broil 10 to 12 minutes until salmon is done. Top each filet with salsa, garnish with fresh mint.

Pork Tenderloin with Rosemary and Thyme (serves 4):

• 2 tbs. Dijon mustard
• 1/2 tsp. black pepper
• 2 tsp. chopped fresh rosemary
• 1 tsp. chopped fresh thyme
• 1 (1 lb.) boneless pork tenderloin

Preheat oven to 350 degrees. Place tenderloin in shallow baking pan coated with cooking spray. Combine all ingredients and brush over tenderloin. Bake for 50 minutes or until meat thermometer registers an internal temperature of 160 degrees. Garnish with fresh herbs.

Turkey Piccata (serves 4)

• 1 whole lemon
• 1/3 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 pounds turkey-breast cutlets
• 1 tablespoon olive oil
• 2 fresh garlic cloves
• 3/4 cup low-sodium chicken broth
• 1 tablespoon capers
• 1/2 teaspoon sugar
• 2 tablespoons chopped, fresh parsley

Directions:
With a sharp knife, remove skin and white pith from lemon and discard. Working over a bowl, cut lemon segments from their surrounding skin. Chop segments and reserve with the juice.
In a shallow dish, combine flour, salt and pepper. Lightly dredge turkey cutlets in flour mixture, shaking off excess. In a large nonstick skillet, heat oil over medium-high heat. Add turkey and cook until golden brown on the outside and no longer pink inside, 2 to 3 minutes per side.
Transfer to a platter and keep warm. Add garlic to the skillet and cook, stirring for several seconds. Add chicken broth and bring to a boil, stirring and scraping up any browned bits. Cook for 1 minute. Stir in reserved lemon segments and juice, capers and sugar. Cook for 30 seconds.
Spoon sauce over turkey. Sprinkle with parsley and a grinding of black pepper.
Nutritional Analysis Per Serving:
Calories: 320
Protein: 58 grams
Fat: 5 grams
Carbohydrates: 7 grams

Broiled Country Mustard Chicken (serves 4)

• 4 chicken breast halves, boneless and skinless
• 1 teaspoon Dijon-style mustard
• 2 garlic cloves
• 1/2 teaspoon dried basil
• 1/4 cup lemon juice
• 2 tablespoons soy sauce
• 1/2 cup green onions, chopped
• 2 cups cauliflower florets

Preheat oven to 475 degrees. In a small bowl combine mustard, garlic, basil, lemon juice, soy sauce and onion. Blend well. Coat chicken with marinade. Place chicken on broiling pan sprayed with pan spray and bake about 15 minutes per side until crispy brown. Steam cauliflower in salted water and serve with chicken and sauce.
Nutritional Analysis Per Serving:
Calories: 315
Protein: 28 grams
Fat: 3 grams
Carbohydrates: 11

Spinach and Shrimp Salad (serves 4)

For vinaigrette dressing:

• 1/2 cup fresh lemon juice
• 2 garlic cloves, minced
• 1 tablespoon Dijon mustard
• 1 tablespoon virgin olive oil
• 2 tablespoons parsley, chopped
• 1 tablespoon oregano, chopped
• 1/2 teaspoon fennel seeds, crushed
• 2 tablespoons water
• 1 teaspoon salt
• 1/4 teaspoon red pepper, crushed

For the salad, combine:

• 8 cups baby-spinach leaves
• 2 tablespoons fresh basil, shredded
• 1 pound mediumshrimp, cooked and peeled
• 1/2 cup red onion, thinly sliced

Directions:
Whisk vinaigrette ingredients together and refrigerate until chilled. Toss salad with vinaigrette and serve on chilled plates.
Nutritional Analysis Per Serving:
Calories: 205
Protein: 27 grams
Fat: 6 grams
Carbohydrates: 12 grams

Sweet and Sour Stuffed Cabbage (serves 4)

• 1 small head green cabbage
• 12 ounces soy ground round
• 1 cup brown rice, cooked
• 1/3 cup onions, chopped
• 1/2 teaspoon salt
• 1 teaspoon caraway seeds (optional)
• 1/2 teaspoon dried thyme
• freshly ground pepper to taste
• 2 teaspoons olive oil
• 1 28-ounce can tomato puree
• 1/2 cup golden raisins
• 1/4 cup brown sugar
• 1 tablespoon fresh lemon juice
• 1 teaspoon rice vinegar
• 3/4 teaspoon salt
• 1 teaspoon ground ginger

Directions:
Preheat oven to 350 degrees. Core the cabbage, and carefully remove 8 large outer leaves, rinse and set aside. Shred the remaining cabbage into fine strips. You should have about 6 to 7 cups. Rinse the shredded cabbage and set aside to drain. Bring a large saucepan of water to boil and cook the 8 large cabbage leaves for 5 minutes. Cool under running cold water, then drain and set aside. Combine soy ground round, cooked rice, scallions, salt, caraway seeds, thyme and pepper in a large bowl, and toss until thoroughly blended.
In a large stockpot, heat olive oil over medium-high heat. Add shredded cabbage and cook, stirring occasionally, until cabbage is soft, about 10 minutes. Add tomato puree, raisins, brown sugar, lemon juice, vinegar, salt and ginger and stir. Lower heat to medium-low, cover, and let simmer 15 minutes for flavors to blend.
While sauce is simmering, fill the cabbage leaves by placing about 1/2 cup of the filling into the center of each cabbage leaf. Fold up the bottom of the leaf to cover the filling, then fold in the sides and roll up to cover the top.
Place half the cabbage-tomato mixture in casserole dish large enough to hold the cabbage rolls in one layer. Place the cabbage rolls on top, and then cover with the remaining cabbage-tomato mixture. Cover the casserole with foil, transfer to the preheated oven and bake for 1 hour.
Nutritional Analysis Per Serving:
Calories: 360
Protein: 22 grams
Fat: 4 grams
Carbohydrates: 68 grams

Quick Soy Chili (serves 6)

• 1 medium onion, chopped
• 1 carrot, peeled and diced
• 2 stalks celery, chopped
• 1 4-ounce can diced mild green chili
• 2 14 1/2-ounce cans stewed tomatoes (1 can whirled smooth in blender)
• 2 packages soy ground meat substitute, about 12 ounces each
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano leaves
• 2 tablespoons ground chili powder
• 1 teaspoon salt
• 1/4 teaspoon liquid hot pepper sauce
• fresh cilantro leaves

Directions:
Spray a medium-sized stockpot with pan spray, and place over medium-high heat. Add the onion, carrot and celery, and sauté for about 5 minutes until vegetables begin to soften. Add the can of stewed tomatoes, the can of tomatoes that has been whirled smooth in the blender, the soy meat substitute and the seasonings. Stir well. Cover and lower the heat to medium-low and allow the chili to simmer for 15 or 20 minutes until the flavors are blended. Garnish with fresh cilantro, if desired.
Nutritional Analysis Per Serving:
Calories: 180
Protein: 22 grams
Fat: 2 grams
Carbohydrates: 22 grams

Herb Snapper (serves 2)

• 1 whole lemon
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1 tablespoon olive oil
• 1/4 cup fresh cilantro leaves
• 2 red snapper filets, about 5 ounces each

Directions:
Preheat oven to 475 degrees.

Grate enough zest from lemon to measure ½ teaspoon and squeeze juice from the lemon. In a bowl whisk together zest, lemon juice, garlic, and salt. Add olive oil in a slow stream, whisking constantly until blended.
Whisk in cilantro. Pat snapper dry and place on a broiler pan sprayed with pan spray. Mound herb mixture on snapper. Place under broiler a few inches from heat, and broil fish for 15 minutes or until desired doneness. Serve snapper immediately on warm plates.
Nutrient Analysis per Serving:
Calories: 295
Protein: 47 grams
Fat: 10 grams
Carbohydrates: 2

Halibut and Vegetable Kabos (serves 4)

• 2 pounds fresh halibut filet
• 1/2 red pepper
• 1/2 yellow pepper
• 1 yellow onion
• 16 cherry tomatoes
• 16 medium white mushrooms

Ingredients for basting sauce:

• 8 tablespoons low-sodium soy sauce
• 4 cloves garlic
• 1 slice fresh ginger root 1/2-inch thick
• 2 tablespoons + 2 teaspoons brown sugar
• 2 tablespoons + 2 teaspoons rice wine vinegar

Directions:
Cut the halibut filet into 1-inch cubes, making enough to evenly thread onto 8 skewers. * Sprinkle with salt and pepper and set aside. Cut the red and yellow peppers into 1-inch squares. Cut the onion into 8 large chunks, and then separate each chunk into 2 pieces for easier threading. Wash the mushrooms and snap out the stems.
If you plan to barbecue the kabobs and are using wooden skewers, soak the skewers in water briefly before threading so they don’t burn. Thread the fish, peppers, tomatoes, onion chunks and mushrooms onto 4 large or 8 small skewers. If you are not going to cook the kabobs right away, place in the refrigerator, loosely covered with waxed paper.Whirl all ingredients for the basting sauce in the blender. The basting sauce can be made in advance and refrigerated.
Preheat broiler (or prepare barbecue) and spray cold broiler pan with pan spray. Place broiler pan under the heat for a few minutes to heat up, then place the skewers carefully on the hot pan. This will sear the fish and vegetables quickly. Spoon some of the basting sauce over the fish, and broil 3 to 4 minutes, or until fish and vegetables begin to brown. Turn skewers, spoon basting sauce over, and cook the other side for another 2 to 3 minutes. Spoon any additional basting sauce over the fish when serving.
*Note: Any firm fish will work for this recipe, as will cubed chicken breast. Vary the vegetables according to your taste, but mushrooms, tomatoes and peppers are a classic.
Nutritional Analysis Per Serving:
Calories: 335
Protein: 52 grams
Fat: 6 grams
Carbohydrates: 19 grams

Sun-Dried Tomatoes and Shrimp (serves 4):

• 20 dehydrated sun-dried tomatoes (not packed in oil)
• 1/2 cup boiling water
• Cooking spray
• 1 lb. medium shrimp (peeled and deveined)
• 1/2 cup chopped green onion
• 3 tbs. fresh lemon juice
• 1 tbs. olive oil
• ¾ tsp. dried Italian seasoning
• 1/4 tsp. black pepper
• 16 small pitted black olives
• 1 minced garlic clove
• 1/2 cup shredded parmesan cheese

Combine sun-dried tomatoes and boiling water in a bowl. Cover and let stand 30 minutes to rehydrate, then drain. Slice thinly and set aside. Place a nonstick cooking pan over high heat, spray with cooking spray, add shrimp and green onions and saute for five minutes. Add sun-dried tomatoes and all other ingredients except the parmesan cheese. Cook 1 to 2 minutes until heated through, sprinkle with cheese and serve hot.

Indian Curry Chicken (serves 4)

• 4 boneless, skinless chicken breast halves
• small amount of flour for dredging
• salt and pepper
• Olive oil pan spray
• 2 teaspoons olive oil
• 1 medium onion, sliced
• 2 garlic cloves, chopped
• a 14 1/2 ounce can of whole tomatoes
• 1/2 teaspoon hot red pepper flakes, or to taste
• 1/2 teaspoon ground coriander
• 1 teaspoon ground ginger
• 2 teaspoons curry powder
• 1/2 cup fresh cilantro leaves
• 1 tablespoon lemon juice

Directions:
Cut chicken breasts into 1 inch cubes.  Sprinkle with salt and pepper, dredge lightly in flour, and set aside.
Spray the inside of a medium covered stockpot with pan spray and place over medium-high heat.  When hot, add the olive oil and let it heat up.  Then add the chicken pieces, and sauté for a few minutes until just starting to brown. Add the onion and garlic, and sauté for a few minutes until the onions begin to wilt.  Add the tomatoes with their juice, and the red pepper flakes, ground coriander, ginger and curry powder.  Stir, cover the pot, and simmer over low heat until the chicken is cooked through, about 15 minutes.  Before serving, adjust the seasonings, and stir in the fresh cilantro and lemon juice. 
Cucumber Yogurt Salad is an excellent choice to serve with Indian Curry Chicken.
Nutritional Analysis per Serving:
Calories: 220
Protein: 29 grams
Fat: 6 grams
Carbohydrate: 12 grams

Chicken and Brown Rice Bowl (serves 4)

• 2 cups freshly cooked brown rice
• 4 chicken breast halves, boneless and skinless
• 2 cups broccoli florets, in bite sized pieces
• 1 teaspoon olive oil
• 2 cups sliced bok choi cabbage
• 2 carrots, sliced into matchsticks
• 1/2 yellow onion, sliced
• 2 cloves garlic, minced
• 1 scallion, chopped
• 2 teaspoon minced fresh ginger root
• Bottled teriyaki sauce

Directions:
Season chicken breasts on both sides with salt and pepper.  Spray a large skillet for which you have a cover with pan spray.  Place pan over medium high heat, and heat for one minute.   Place chicken breasts in pan and cook for 5-7 minutes, or until meat begins to brown.  Turn chicken breasts over, cover the skillet, and turn the heat down to medium low.  Allow the chicken to cook in its own juices for another 12-15 minutes or until cooked through.  Turn off the heat, remove chicken breasts from the pan, slice, and place back in the pan and cover to keep warm.
While the chicken is cooking, bring 6 cups of water to a boil in a medium covered saucepan.  When the water boils, drop in the broccoli florets and let cook for 1 minute – just long enough to turn bright green and become slightly tender.  Drain broccoli but do not rinse. 
Heat a large skillet over high heat, and add the olive oil.  Add broccoli, cabbage, carrots, onion, garlic and scallion and ginger, and stir fry for 3-4 minutes until vegetables are crisp-tender.  Season with salt and pepper to taste.
Divide the cooked brown rice into four bowls.  Top rice with vegetables and sliced chicken breast, and then with teriyaki sauce to taste.
Nutritional Analysis Per Serving:
Calories:  332
Protein:  34 grams
Fat:  5 grams
Carbohydrate:  12 grams

Sauteed Swiss Chard (serves 2)

• 1 bunch fresh Swiss chard
• 1 1/2 teaspoons olive oil
• 1/4 purple onion, very thinly sliced
• 2 garlic cloves, minced
• salt to taste

Directions:
Wash the chard thoroughly and cut off the stems.  Chop the leaves into large pieces and toss in a colander to dry the leaves.  Heat a large skillet over medium-high heat, and add the olive oil.  When the oil is hot, add the purple onion, and cook, stirring, just until onion softens.  Add the chard and garlic, and cook and stir just until the chard wilts.  Finally, add salt to taste, stir quickly, and serve immediately.
Nutritional Analysis per Serving:
Calories:  67
Protein:  2.5 gm
Fat:  3 gm
Carbohydrate:  8 gm

Asian Lettuce Cups (serves 3)

Sauce mixture:

• 1 tbs. vegetable oil
• 2 tablespoons oyster-flavored sauce*
• 2 tablespoons light soy sauce
• 1 tablespoon brown sugar
• 1/4 teaspoon ground white pepper
• 1/4 teaspoon ground ginger
• 2 teaspoons rice wine or dry sherry
• 1/4 teaspoon garlic powder

Filling:

• Olive oil pan spray
• 1 medium carrot, grated
• 1/3 cup canned water chestnuts, minced
• 2 green onions, chopped
• 1 pound ground chicken breast or turkey breast
• 1 small head Boston Bibb or Romaine lettuce, outer leaves removed, and inner leaves separated into about 9 “cups”
• Hoisin sauce*

Directions:
Mix the sauce ingredients together in a small bowl and set aside. Remove the plastic outer wrapping from the ground meat, and while it is still in the tray, run a knife through the meat in several directions. This will help to break it into smaller pieces when cooking. Spray a large skillet with pan spray and place over high heat. Add the ground chicken, and cook and stir, breaking it up with a wooden spoon until the meat is no longer pink, about 4-5 minutes. When the meat is done, if there is liquid in the skillet, drain it off. Set the cooked meat aside.
Wipe out the pan with a paper towel, spray again with pan spray and return to the heat. Add the carrot, water chestnuts and green onions and stir fry for a minute until the vegetables are just beginning to soften. Return the ground meat to the pan, mix well, and pour the sauce mixture over. Stir until the meat is evenly coated. To serve, spoon about a teaspoon of Hoisin sauce on each lettuce leaf, top with meat mixture, roll up and enjoy.
*Available in most supermarkets in the Asian foods section
Nutritional Analysis per Serving:
Calories: 225
Protein: 37 grams
Fat: 3 grams
Carbohydrate: 12

Turkey Bacon Frittata

• 4 slices cooked turkey bacon (chopped)
• 1 pinch black pepper
• 1 1/2 cup thinly sliced sweet onion
• 1 pinch ground nutmeg
• 6 large egg whites and 1 yolk lightly beaten
• 4 cups shredded spinach
• 1 oz. shredded low fat mozzarella

Preheat oven to 450 degrees. Combine eggs, bacon, pepper and nutmeg in bowl and set aside. Add onion to skillet coated with cooking spray, saute until lightly browned. Add spinach, cover and cook 2 minutes. Add egg mixture, cook over medium-low heat until eggs are almost set. Cover handle of pan with foil (to avoid melting) and bake in oven for 5 minutes. Remove, sprinkle with cheese and return to oven until cheese melts.

Morrocan Grilled Chicken:

For marinade:

• ¾ cup lemon juice
• 1 tsp. tumeric
• 1/2 tsp. cumin
• 1/2 tsp. allspice
• 1 1/2 tsp. olive oil
• 1 pinch of pepper
• 1 pinch cardamom
• 1 pinch salt
• 3 minced garlic cloves
• 6 boneless, skinless chicken breasts

For sauce:

• 1 1/2 cup diced cucumber
• 1 cup chopped onion
• 2 tbs. minced fresh mint
• 8 oz. plain lowfat yogurt

Prepare marinade. Place chicken breasts in a large resealable plastic bag and cover with marinade. Seal bag and place in refrigerator for at least eight hours. Combine sauce ingredients in a small bowl, stir well, cover and refrigerate. Grill or broil chicken until cooked through. Thinly slice cooked chicken breasts diagonally into strips. Serve chicken with sauce on the side and garnish with shredded cabbage and chopped tomato.

Spicy Fish Stew (serves 4)

• 1 tablespoon olive oil
• 1 cup diced yellow onion 
• 1/2 cup coarsely chopped red bell pepper 
• 1/2 cup coarsely chopped green bell pepper 
• 3/4 cup sliced mushrooms
• 2 cloves garlic, finely minced
• 1 cup low sodium chicken stock
• 2 14 1/2-ounce cans diced tomatoes
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 bay leaf
• 8 ounces fresh or frozen cooked shrimp, peeled and deveined
• 6 ounces fresh or frozen scallops
• 1 tablespoon chopped parsley

In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and stir and cook for 8-10 minutes, stirring frequently. Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the shrimp and scallops to the sauce, cover the pot and simmer another 10-15 minutes, depending upon the size of the scallops, until the scallops are cooked and the dish is heated through. Finally, adjust seasonings, remove bay leaf, and stir in parsley before serving.
Nutritional Analysis Per Serving:
Calories: 215
Protein: 23 gram
Fat: 5 grams
Carbohydrate: 21