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Weight Loss, Fitness & Health Weight Loss, Fitness & Health

Wkly Healthy Menus

Posted by on Jul. 17, 2011 at 10:59 PM
  • 2 Replies

Wk 1

Day One Healthy Dinner Recipe

RICE & BEAN BURRITOS
BUTTERED CORN

Rice & Bean Burritos

Makes 4 servings of burritos

Each serving contains:
416 calories
12g protein
76g carbohydrate
8g total fat

Ingredients:

1 cup cooked brown rice
1 cup cooked black beans, rinsed and drained if canned
1 ½ teaspoons minced canned chipotle chiles in adobo sauce
2 red bell peppers, thinly sliced
1 carrot, thinly slice diagonally
1 Tablespoon olive oil
½ teaspoon salt
4 (10 inch) fat free flour tortillas

Directions:

1. Combine the rice, beans, and chipotles in microwave safe bowl and mix well. Cover with plastic wrap and microwave on high power until hot, about 4 minutes, stirring after 2 minutes. Set aside.

2. Combine the bell peppers, carrot, and oil in another microwave safe bowl and toss to coat. Add the chili powder and salt, toss to mix. Cover with plastic wrap and microwave on high power until softened, about 4 minutes, stirring after 2 minutes.

3. Warm the tortillas as package label directs and lay out on a work surface. Spoon the rice mixture across the center, and top with the vegetable mixture.

4. Fold the bottom end upward, covering the filling by 2 inches. Tightly fold both sides inward, overlapping slightly. Wrap the top side over.

Serve with lightly buttered corn.


Day Two Healthy Dinner Recipe

GRILLED CHICKEN SANDWICHES
COLESLAW

Grilled Chicken Sandwiches

Makes 4 servings

Each serving contains:

231 calories
11g protein
30g carbohydrate
10g total fat

Ingredients:

1 large lemon, zested and juiced
1/3 cup reduced fat mayonnaise
2 Tablespoons chopped fresh basil
4 (4 ounce) boneless, skinless chicken breast halves
1 Tablespoon lemon pepper seasoning mix
4 (2 ounce) sandwich rolls, split
1 small bunch arugula or watercress, trimmed
2 medium tomatoes, sliced

Directions:

1. Combine the lemon zest and juice, mayonnaise, and basil in a small bowl and mix well.

2. Grease a ridged grill pan with nonstick cooking spray and heat over medium-high heat until hot but not smoking.

3. Cook the chicken until marked from the grill, about 4 minutes. Turn over the chicken, sprinkle with the seasoning mix, and cook until no longer pink inside, about 3 minutes longer.

4. Cut the chicken into thin slices. Open the rolls on a work surface and spread the cut sides with the mayonnaise. Top with half of the arugula, then the tomato and chicken, and then the remaining arugula. Cover with the roll tops.

Serve with homemade coleslaw (bagged coleslaw mix with light dressing).


Day Three Healthy Dinner Recipe

BAKED ZITI WITH MUSHROOMS
GARDEN SALAD

Baked Ziti

Each serving contains:

477 calories
20g protein
64g carbohydrate
16g total fat

Ingredients:

3 Tablespoons olive oil
2 leeks, split, quartered lengthwise, rinsed, and drained
1 celery rib, finely chopped
1 (8- ounce) package sliced mushrooms
1 teaspoon marjoram
¼ cup all purpose flour
2 cups skim milk, warmed
1 Tablespoon Dijon mustard
1 teaspoon salt
1 teaspoon freshly ground black pepper
1/8 teaspoon freshly grated nutmeg
1 pound ziti, mostaccioli, or elbow macaroni, cooked to al dente as package label directs, omitting salt and oil, drained
1 ½ cups (6 ounces) shredded reduced-fat cheddar cheese
1 cup fresh bread crumbs

Directions:

1. Preheat the oven to 350 degrees F. Heat the oil in a large nonstick skillet over medium-high heat until hot.

2. Add the leeks, celery, mushrooms, and marjoram and sauté until the vegetables are softened, about 5 minutes. Stir in the flour until blended and cook 1 minute.

3. Gradually stir in the milk. Heat to boiling and simmer over medium heat for 15 minutes, stirring frequently. Stir in the mustard, salt, pepper, and nutmeg.

4. Add the pasta and cheese and toss to coat.

5. Grease a 3-quart baking dish with nonstick cooking spray and add the pasta mixture, spreading evenly. Sprinkle with the bread crumbs.

6. Bake until the top is browned and the juices bubbling, 25 to 30 minutes.


Day Four Healthy Dinner Recipe

BARBECUED PORK TENDERLOIN KEBABS 
BAKED BEANS

Barbecued Pork Tenderloin:

Makes 4 servings

Each serving contains:

147 calories
18g protein
12g carbohydrate
3g total fat

Ingredients:

½ cup low sodium ketchup
3 Tablespoons cider vinegar
1 Tablespoon molasses
¼ teaspoon cayenne
1 (12 ounce) pork tenderloin, silver skin removed, cut crosswise into ½ inch thick slices

Directions:

1. Combine the ketchup, vinegar, molasses, and cayenne in a small bowl, mix well.

2. Preheat the boiler. Thread the pork slices lengthwise onto 4 metal skewers, dividing evenly, and place on an aluminum foil-line baking sheet.

3. Place ½ cup of the ketchup mixture in a serving bowl, and brush the remainder over the skewered pork.

4. Broil the pork 4 inches from the heat source until cooked through and no longer pink in the center, about 5 minutes, turning the skewers after 3 minutes. Serve with the reserved ketchup mixture for dipping.

Serve with baked beans.


Day Five Healthy Dinner Recipe

HEARTY CLAM CHOWDER
STEAMED VEGETABLES

Clam Chowder:

Makes 4 Servings

Each serving contains:
245 calories
18g protein
29g carbohydrate
7g total fat

Ingredients:

1 (6 ½ ounce) can minced clams
½ cup water
1 medium white potato, peeled and finely chopped
1 medium turnip, finely chopped
½ cup chopped onion
1/8 teaspoon freshly ground black pepper
5 cups skim milk
2 Tablespoons all purpose flour
½ teaspoon dried oregano, crushed
½ teaspoon dried thyme, crushed

Directions:

1. Drain the clams, pouring the juice into a medium saucepan. Set the clams aside.

2. To the saucepan add the water, potato, turnip, onion, and pepper, and heat to boiling over medium-high heat. Cover and simmer over medium-low heat until the vegetables are tender, about 10 minutes.

3. Combine ½ cup milk with the flour in a jar, seal with a tight fitting lid, shake to blend, and set aside. Add the remaining milk to the chowder and heat to boiling over medium-high heat.

4. Stir in the flour mixture and cook, stirring, over medium heat until the soup has thickened, about 5 minutes.

5. Stir in the clams, oregano, and thyme and heat through for 1 minute (do not boil).


Serve with steamed mixed vegetables.


Day Six Healthy Dinner Recipe

BEEFY DEEP DISH PIZZA

Deep Dish Pizza:

Makes 6 Servings

Each serving contains:

385 calories
22g protein
22g carbohydrate
20g total fat

Ingredients:

1 (10 ounce) can refrigerated pizza crust dough
1 pound ground beef
1 ½ cups jarred low-sodium, sugar free, spicy mushroom pasta sauce
1 ¼ cups (4 ounces) shredded part skim mozzarella cheese

Directions:

1. Preheat the oven to 425 degrees F. Grease a 13x9 inch baking dish with nonstick cooking spray.

2. Unroll the pizza dough, press it over the bottom and halfway up the sides of the prepared dish, and bake for 7 minutes.

3 .While the crust bakes, sauté the beef in a large skillet until browned, breaking the meat up into small pieces using a wooden spoon.

4. Drain the meat in a colander, rinse with hot water, and shake the colander to drain out as much water as possible.

5. Turn out the meat onto a paper towel-lined baking sheet and roll up the meat in the towel to blot up any moisture.

6. Pour the meat into a bowl, add the sauce, and toss to mix.

7. Spread the meat over the crust and sprinkle cheese on top. Bake until the crust is browned and the cheese melts, about 8 minutes longer.


Day Seven Healthy Dinner Recipe


TURKEY BURGERS
GRILLED TOMATOES
ROASTED POTATOES

Turkey Burgers

Makes 6 servings

Each serving contains:

200 calories
22g protein
6g carbohydrate
10g total fat

Ingredients:

1 pound lean ground turkey
½ pound lean turkey sausage, casing removed and crumbled
3 green onions, finely chopped
1 celery rib, finely chopped
1 medium zucchini, finely grated
1 garlic clove, crushed through a press
1 teaspoon dried oregano leaves, crushed
1 teaspoon freshly ground black pepper
2 teaspoons soy sauce
3 ripe tomatoes, cut crosswise into ½ inch slices
6 Boston lettuce leaves, washed and drained

Directions:


1. Combine the turkey, sausage, green onions, celery, zucchini, garlic, oregano, ½ teaspoon pepper, and soy sauce in a bowl and mix gently. With wet hands, shape into 6 (½ inch thick) patties.

2. Prepare a grill for barbecuing or preheat the broiler and place the burgers on an aluminum foil lined baking sheet. Grill or broil the burgers 4 inches from the heat source until cooked through, 8 to minutes, turning after 6 minutes. Remove from the heat and let stand, covered, for 3 minutes.

3. Place the tomatoes on the grill or baking sheet and grill or broil until charred and hot, 5 minutes, turning once and sprinkling with the remaining ½ teaspoon pepper.

4. Place the lettuce leaves on dinner plates and top each with a burger. Top each burger with a tomato slice.

Serve with roasted potato wedges.

by on Jul. 17, 2011 at 10:59 PM
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Replies (1-2):
dntbgmeb4cofe
by on Jul. 17, 2011 at 11:05 PM

Wk 2

Day One Healthy Dinner Recipe

RICOTTA, ARTICHOKE & ONION PIZZA

Ricotta Pizza:

Makes 4 servings

Each serving contains:

405 calories
20g protein
62g carbohydrate
10g total fat

Ingredients:

1 (12 ounce) thin crust ready to use Italian pizza shell
1 (8 ounce) container part skim ricotta cheese
1 (10 ounce) jar marinated artichoke hearts
1 red onion, thinly sliced
1/2 teaspoon freshly grated black pepper

Directions:

1. Preheat the oven to 425(. Place the pizza shell on a parchment paper lined baking sheet and spread the cheese on top.

2. Drain the artichoke hearts, reserving 1  tablespoon of the marinade, cut into thin slices, and spread over the cheese along with the onion.

3. Drizzle the reserved marinade, sprinkle with pepper, and bake until the crust and the fillings are browned, about 8 minutes.

 

Day Two Healthy Dinner Recipe

TERIYAKI PORK TENDERLOIN
STEAMED WHITE RICE

Teriyaki Pork Tenderloin:

Makes 6 servings:

Each serving contains:

195 calories
17g protein
19g carbohydrate
5g total fat

Ingredients:

2 garlic cloves, crushed through a press
1 small onion, grated
1/2 cup low sodium soy sauce
1 tablespoon sesame oil
2 teaspoons grated peeled fresh ginger
3/4 teaspoon ground ginger
1 teaspoon grated lemon zest
1 (1 pound) whole pork tenderloin, silver skin removed
1/4 cup dry white wine
1/4 cup honey
1 tablespoon firmly packed dark brown sugar

Directions:

1. The day before serving, combine the garlic, onion, soy sauce, oil, fresh ginger, ground ginger, and zest in a shallow baking dish and mix well. Add the pork and turn to coat evenly. Cover and place in the refrigerator to marinate overnight.

2. The next day, preheat the oven to 375(F. Remove the pork from the marinade and drain well. Combine the wine, honey, and brown sugar in a bowl, mix well, and pour the mixture over the pork, coating all sides.

3. Place in an aluminum foil lined baking dish and bake until the internal temperature reaches 155(F to 160(F on an instant read thermometer, 25 to 30 minutes.

4. Remove the pork from the oven and let rest 5 minutes. Slice and serve with steamed white rice.

 

Day Three Healthy Dinner Recipe

BAKED CRAB CAKES
GARLIC MASHED POTATOES

Baked Crab Cakes:

Serves 8

Each serving contains:

160 calories
11g protein
20g carbohydrate
4g total fat

Ingredients:

2 egg whites beaten
1/2 cup fresh bread crumbs
1/2 cup finely chopped celery
1/3 cup finely chopped red bell pepper
2 tablespoons reduced fat mayonnaise
1 tablespoon coarse grain Dijon mustard
1 teaspoon old bay or other spicy seafood seasoning mix
1 pound lump crabmeat, picked over for shells
1/3 cup all purpose flour
2 teaspoons vegetable oil

Directions:

1. Line a baking sheet with foil. Combine the egg whites, bread crumbs, celery, bell pepper, mayonnaise, mustard, and old bay in a bowl and mix well.

2. Gently fold in the crabmeat. Spread the flour on a sheet of waxed paper and spoon the crab mixture into 8 equal mounds on the paper. Shape into patties. Flour the crab cakes and place on the baking sheet. Cover and refrigerate for 15 minutes.

3. Preheat the oven to350(F. Lightly coat a nonstick skillet with nonstick cooking spray and heat over medium-high heat until hot.

4. Add 4 crab cakes to the pan and cook until browned, about 2 minutes on each side, drizzling 1 teaspoon oil around the cakes after turning and shaking the pan to spread the oil.

5. Transfer the cakes to a paper towel lined baking sheet and repeat with the remaining crab cakes and oil.

6. Place the crab cakes on a parchment paper lined baking sheet and bake until hot, 8 to 10 minutes.

Serve with garlic mashed potatoes.

 

Day Four Healthy Dinner Recipe

BEEF FAJITAS
CORN ON THE COB

Beef Fajitas:

Makes 4 Servings:

Each serving contains :

241 calories
26g protein
10g carbohydrate
17g total fat

Ingredients:

1 garlic clove, crushed
2 tablespoons red wine vinegar
1 teaspoon salt free mesquite seasoning mix
1 teaspoon dried oregano, crushed
1 teaspoon olive oil
1 (1 pound) flank steak, all visible fat removed, thinly sliced diagonally across the grain
2 large onions, thinly sliced
1 green bell pepper, thinly sliced
1 teaspoon cornstarch
3 plum tomatoes, chopped
1/2 teaspoon salt
8 (6 inch) fat free flour tortillas, warmed

Directions:

1. Combine the garlic, vinegar, seasoning mix, oregano, and oil in a zip top plastic bag and mix. Add the steak, seal, and turn to coat. Refrigerate for 1 hour.
 
2. Remove the steak from the marinade and drain. Grease a large nonstick skillet with nonstick cooking spray and heat over high heat until hot.

3. Add the beef and sauté until cooked through, about 5 minutes. Transfer to plate and cover.

4. Cool the skillet, then grease with nonstick cooking spray, heat over  high heat, and sauté the onions and bell pepper until softened, about 6 minutes.

5. Meanwhile, spoon the juices from the plate with the meat into a cup and blend in cornstarch. Add the meat, tomatoes, and salt to the skillet and toss to combine. Heat through, about 3 minutes.

6. Stir in the cornstarch mixture, and cook until the juices thicken and are clear, about 1 minute.

7. Wrap the fajita mixture in the warmed tortillas and serve immediately.

 

Day Five Healthy Dinner Recipe

ROASTED CHICKEN WITH ROASTED GARLIC PARSLEY
BUTTERED GREEN BEANS

Roasted Chicken:

Makes 4 servings

Each serving contains:

510 calories
85g protein
2g carbohydrate
14g total fat

Ingredients:

1 (3 1/2 pound) chicken, cut into 8 pieces
1 head garlic, cloves separated, unpeeled
2 tablespoons olive oil
1 tablespoon chopped rosemary leaves
1 1/2 teaspoons salt or more to taste
1 teaspoon freshly ground black pepper or more to taste
1 packed cup fresh flat-leaf parsley leaves
1/2 cup water
2 teaspoons grated lemon zest

Directions:

1. Preheat oven to 400(F. Combine the chicken pieces, unpeeled garlic cloves, 2 teaspoons oil, the rosemary, 1 teaspoon salt, and 1/2 teaspoon pepper in a large bowl and toss to coat.

2. Spread out on an aluminum foil lined baking sheet with the skin side of the breasts up and bake until the chicken is cooked through, about 40 minutes (an instant read thermometer inserted in the thickest part should read 155(F and the juices coming out should be clear, not pink).

3. Stir the garlic after 15 minutes so the cloves roast on all sides.

4.  While the chicken cooks, combine the parsley, water, zest, and remaining 1/2 teaspoon salt, and 1/2 teaspoon pepper in a blender and blend until coarse puree.

5.  When the chicken is done, remove the pan from the oven. Scoop the garlic cloves into a cup and cover the chicken loosely with foil so it stays warm.

6. Squeeze the garlic from the papery skins into the blender with the parsley mixture. Blend until smooth.

7.  Peel the skin off the chicken if you wish, and place the chicken on a platter. Pour the cooking juices into a glass measure, wait a minute so the fat can rise to the surface, and skim off the fat.

8. Pour the juices into the parsley sauce and blend. Taste and adjust the seasoning if needed. Pour the sauce into a saucepan and heat until simmering. Pass the sauce with the chicken to serve.

 

Day Six Healthy Dinner Recipe

Serve with lightly buttered green beans.

SAUSAGE LASAGNA
MIXED GREEN SALAD

Sausage Lasagna:

Makes 8 Servings:

Each serving contains about:

383 calories
30g protein
23g carbohydrate
19g total fat

Ingredients:

3 medium onions, chopped
8 ounces lean sweet Italian turkey sausage, casing removed
2 (14 ounce) cans no salt added tomato sauce
1/2 cup water
1/2 teaspoon salt
1 (15 ounce) container skim milk ricotta cheese
1/3 cup freshly grated parmigiano-reggiano cheese
1/2 cup chopped fresh basil
1/4 teaspoon freshly ground black pepper
1 egg, beaten
12 ounces no cook lasagna noodles (15 noodles)
2 cups (8 ounces) shredded skim milk mozzarella

Directions:

1. Preheat the oven to 350(F. Cook the onions and sausage in a large nonstick skillet over medium-high heat until the sausage is cooked through and the onions are soft, 7 to 10 minutes, breaking up the sausage into bits with a wooden spoon. Drain the mixture in a colander and wipe out the skillet with a paper towel.

2. Return the sausage and onions to the skillet and add the tomato sauce, water, and salt. Heat to simmering over medium-high heat.

3. Combine ricotta, parmigiano-reggiano, basil, and pepper in a large bowl and mix well. Stir in the egg.

4. Spread a thin layer of tomato sauce over the bottom of a deep 13 by 9 inch baking dish and cover with 4 noodles, breaking them to fit. Spread one third of the ricotta mixture on top of the noodles and sprinkle with 1/2 cup mozzarella. Repeat twice more, ending with the remaining mozzarella.

5. Cover the dish with aluminum foil and bake for 40 minutes.  Remove the foil and bake until the noodles are cooked and the lasagna is bubbling, about 20 minutes longer. Let stand for 15 minutes before cutting.

 

Day Seven Healthy Dinner Recipe

LOW FAT REUBEN SANDWICHES
COLESLAW

Low Fat Reuben Sandwiches:

Makes 4 Servings:

Each serving contains:

410 calories
23g protein
49g carbohydrate
13g total fat

Ingredients:

8 slices dark rye or pumpernickel bread
1/4 cup nonfat Thousand Island salad dressing
8 ounces thinly sliced low-fat, low-sodium cooked turkey or chicken
1/2 cup sauerkraut, rinsed and well drained
1 cup(4 ounces) shredded low-fat Swiss cheese

Directions:

1. Lay out the bread slices on a work surface and spread the tops with salad dressing. Top 4 slices with turkey, sauerkraut, and cheese. Cover with the remaining bread slices, dressing side down.

2. Grease a large skillet with nonstick cooking spray and place over medium heat. Cook 2 sandwiches at a time until the bread toasts and the cheese melts, turning once, 4 to 6 minutes on each side.

3. Repeat with the remaining sandwiches, keeping the first batch warm while frying the second batch. Serve warm with reduced fat coleslaw.

dntbgmeb4cofe
by on Aug. 30, 2011 at 10:23 PM

   week 3

Day One Healthy Dinner Recipe

CURRIED NOODLES & SHRIMP

Curried Noodles and Shrimp Stir-Fry

Makes 4 servings

Each serving of shrimp stir fry with curried noodles contains:

443 calories
41g protein
50g carbohydrate
12g total fat

Ingredients:

2 Tablespoons canola or grape seed oil
1 medium yellow onion, sliced
1 small red bell pepper, sliced
1 pound fresh or thawed frozen small peeled and deveined shrimp
2 teaspoons curry powder
½ teaspoon salt
8 ounces cellophane or rice-stick noodles, soaked as package label directs, rinsed and drained
3 cups fresh bean sprouts, root ends trimmed and discarded, rinsed
2 green onions, cut in half lengthwise and cut crosswise into 2-inch pieces
1 egg, beaten

Directions:

1. Grease a large nonstick skillet with nonstick cooking spray and heat over medium-high heat until hot. Add 1 Tablespoon oil and heat until hot but not smoking, and add the yellow onion and bell pepper and stir fry until softened, about 3 minutes. Add the shrimp and stir fry until pink, about 2 minutes. Scrape the mixture into a medium bowl.

2. Heat the remaining Tablespoon of oil in the skillet and add the curry powder and salt. Stir until fragrant, 1 minute. Add the noodles, bean sprouts, and green onions and toss to coat with the curry oil. Drizzle the egg over the mixture and toss occasionally to spread the egg while it cooks through the mixture. Serve immediately.

 

Day Two Healthy Dinner Recipe

BEEFY ENCHILADAS
SPANISH RICE

Beefy Enchiladas Recipe:

Makes 4 servings

Each serving of beefy enchiladas contains:

305 calories
18g protein
28g carbohydrate
14g total fat

Ingredients:

½ cup no salt added tomato sauce
½ cup salsa
8 (6 inch) corn tortillas
8 ounces lean ground beef
1 cup canned fat free refried beans
1 teaspoon chili powder
1 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
½ cup shredded low fat cheddar cheese

Directions:

1.Combine the tomato sauce and salsa in a small bowl, mix well, and brush on both sides of the tortilla, using about half the mixture. Stack the tortillas on a plate and set aside to soften, about 10 minutes.

2. Cook the beef in a large nonstick skillet over medium-high heat until browned, about 5 minutes, stirring occasionally. Pour the meat into a colander set over a bowl, drain, and rinse under hot water. Drain well.

3. Wipe the skillet with a paper towel and return the beef to the pan. Stir in the refried beans, chili powder, cumin, and pepper. Cook and stir until heated through, about 2 minutes.

4. Preheat the broiler, Spoon about ¼ cup of the mixture down the center of the each tortilla. Roll up the tortillas and place, seam down, in a 9 inch square cake pan (2 inches deep) or a 10x6x2 inch baking pan or tempered glass baking dish.

5. Top with the remaining tomato sauce mixture. Broil 4 inches from the heat for 5 minutes, or until browned. Sprinkle with the cheese.

6. Let stand for 5 minutes before serving with a side of Spanish rice.

 

Day Three Healthy Dinner Recipe

PASTALESS MANICOTTI
TOSSED SALAD

Pastaless Manicotti:

Makes 4 servings

Each serving of pasta less manicotti contains:

133 calories
15g protein
10g carbohydrate
4g total fat

Ingredients:

1 (6 ounce) can no salt added tomato paste
1 cup water
1 garlic clove, crushed through a press
1 ¾ teaspoons dried Italian herb seasoning mix, crushed
¼ teaspoon freshly ground black pepper
4 (4 ounce) chicken breasts cutlets, rinsed and patted dry
1 cup (4 ounces) low-fat cottage cheese, drained
½ cup (2 ounces) grated part skim mozzarella cheese

Directions:

1. Preheat the oven to 350 degrees F. Combine the tomato paste, water, garlic, 1 teaspoon seasoning mix, and the pepper in a small saucepan and whisk to bend. Heat to boiling over medium heat and simmer over medium-low heat, stirring occasionally, until thickened, about 10 minutes.

2. Place the chicken cutlets in a zip-top plastic bag and pound to ¼ inch thickness using a rolling pin or meat mallet. Lay out flat on a cutting board.

3. Spoon half of the tomato sauce into a 10x6 inch baking dish to coat the bottom of the dish.

4. Combine the cottage cheese and remaining ¾ teaspoon seasoning mix in a bowl and spoon the mixture onto the centers of the chicken breasts, leaving a ½ inch edge all around.

5. Roll up each breast jelly-roll fashion, from a narrow end, and arrange the chicken rolls, seam-side down, on top of the sauce dish. Spoon the remaining tomato sauce over the chicken rolls, sprinkle with mozzarella, and bake until hot and bubbling, 45 minutes.

6. Let cool and serve with a nice green side salad.

 

Day Four Healthy Dinner Recipe

GRILLED CHEESE SANDWICHES
TOMATO SOUP

Grilled Cheese Sandwiches Recipe:

Makes 2 servings

Each serving of grilled cheese contains:
284 calories
19g protein
28g carbohydrate
11g total fat

Ingredients:

4 slices soft textured whole grain bread
4 ounces sliced low fat Monterrey jack cheese or part skim mozzarella cheese
¼ cup loosely packed fresh cilantro leaves
Freshly ground black pepper

Directions:

1. Place 2 slices of bread on work surface and arrange half the cheese on top of each. Top with cilantro, and season with pepper to taste. Cover with the remaining bread slices.

2. Grease a large nonstick skillet with butter flavored nonstick cooking spray and place over medium heat. 
3. Add the sandwiches and cook until the bread is golden brown on the bottom, 5 to 7 minutes.

4. Turn over the sandwiches and cook 2 minutes more, or until the bread is golden brown and the cheese melts. Serve hot with a steamy bowl of tomato soup.

 

Day Five Healthy Dinner Recipe

PEPPER CRUSTED FLANK STEAK WITH MUSHROOM SAUCE
GREEN BEANS

Pepper-crusted Flank Steak with Mushroom Sauce Recipe

Makes 4 servings

Each serving of the pepper-crusted flank steak with mushroom sauce contains:
215 calories
26g protein
6 carbohydrate
10g total fat

Ingredients:

1 (1 pound) flank steak
2 teaspoons coarsely cracked black pepper
2 teaspoons coarsely cracked green peppercorns ( not in brine)
2 green onions, sliced
1 small garlic clove, crushed through a press
1 cup slice mushrooms
½ cup low sodium beef broth
½ cup fat free sour cream
1 Tablespoon Dijon mustard

Directions:

1. Preheat the broiler. Score 6 shallow slashes on each side of the meat in a crisscross fashion (three slashes in each direction) and rub the cracked peppers onto each side of the meat.

2. Place the steak on an aluminum foil lined baking sheet and broil 3 to 5 inches from the heat for 3 to 5 minutes. Turn and broil until desired doneness, about 4 minutes more for medium.

3. Meanwhile, grease a medium nonstick skillet with a nonstick cooking spray and heat until hot over medium heat. Add the green onions, garlic, and mushrooms and sauté until the mushrooms are just tender, about 5 minutes Stir in the broth and heat to boiling.

4. Mix the sour cream and mustard in a cup and add a few spoonfuls of the mushrooms-broth mixture. Stir until blended and pour into the pan. Keep warm over low heat (do not boil).

3. Slice the steak diagonally across the grain. Serve with the mustard sauce and a side of green beans.

 

Day Six Healthy Dinner Recipe

CREAMY CHILI CORN CHICKEN
MASHED POTATOES

Creamy Chili Corn Chicken Recipe:

Makes 6 servings

Each serving of creamy chili-corn chicken contains:
332 calories
12g protein
25g carbohydrate
22g total fat

Ingredients:

2 egg whites
2 Tablespoons water
1 ½ teaspoons salt
1 teaspoon chili powder
6 (6 ounce) boneless, skinless chicken breast halves
½ cup cornmeal
¼ cup corn oil
1 large onion, thinly sliced
2 (4 ounce) jars chopped green chiles
1 (15 ounce) can Mexican style corn or 1 cup cooked fresh or thawed frozen corn kernels
2 cups queso fresco or low fat plain yogurt
¼ cup chopped fresh cilantro

Directions:

1. Combine the egg whites, water, salt, and chili powder in a large bowl and whisk until frothy. Cut each chicken breast cross wise into 4 strips and add to the bowl with the egg whites. Toss to coat.

2. Place the cornmeal in a zip-top plastic bag. Add one-third of the chicken strips, seal, and shake to coat. Remove to a plate and repeat with the remaining chicken.

3. Heat 2 Tablespoons oil in a nonstick skillet over medium-high heat and brown the chicken on both sides in batches, 4 minutes each batch, adding more oil as needed. Remove the chicken to a paper towel lined baking sheet as it browns. Add the onion and sauté until soft, 5 minutes.

4. Spoon off the oil from the pan. Add the chilies and their juices and heat until boiling. Add the corn and any juices and heat through. Add the chicken and stir in the quest fresco. Heat to simmering but do not boil.

5. Stir in the cilantro. Serve with a side of mashed potatoes.

 

Day Seven Healthy Dinner Recipe

MUSHROOM PIZZA
CAESAR SALAD

Mushroom Pizza Recipe:

Makes 4 servings

Each serving of mushroom pizza contains:
280 calories
17g protein
38g carbohydrate
5g total fat

Ingredients:

1 (10 ounce) can refrigerated pizza crust dough
1 teaspoon salt-free Italian herb seasoning mix
½ cup no-salt added canned diced tomatoes
1 (8 ounce) package sliced mushrooms
1 ¼ cup (4 ounces) shredded part skim mozzarella cheese

Directions:

1. Preheat oven to 425 degrees F. Unroll the pizza dough, place it on a parchment paper-lined baking sheet, and press the dough into a 14x10 inch rectangle.

2. Sprinkle the dough with the seasoning mix and bake 7 minutes.

3. Spread the tomatoes over the crust and spread the mushrooms on top. Sprinkle with the cheese and bake until the crust is crisp and the cheese melts, about 6 minutes longer.

4. Let stand for one minute and serve with a Caesar side salad.

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