When I get home from an 8 hour work day and then a work out, I love to make a good dinner and talk about the day with my friends, a boyfriend, family, or watch a movie. So making not only a delicious but healthy dinner is very important. In the evening we are all tired, ready to relax, and we want some good food!
I am sharing 5 of my favorite dishes that I make and tweak a little, and they are from "Eating Well". That is a great site to find delicious and healthy food ideas.
Ingredients:
•8 ounces whole-wheat elbow noodles, (2 cups)
•1 10-ounce package frozen chopped broccoli
•1 3/4 cups low-fat milk, divided
•3 tablespoons flour
•1/2 teaspoon garlic powder
•1/2 teaspoon salt
•1/4 teaspoon ground white pepper
•3/4 cup shredded extra-sharp Cheddar cheese
•1/4 cup shredded Parmesan cheese
•1 teaspoon Dijon mustard
Preparation:
1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.
Nutrition Per Serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.
Ingredients:
•8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
•1 teaspoon chili powder
•1/2 teaspoon kosher salt, divided
•1 teaspoon extra-virgin olive oil
•2 plum tomatoes, diced
•2 teaspoons lime juice
•1 tablespoon chopped fresh cilantro
Preparation:
1. Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.
2. Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.
Nutrition Per serving:: 174 calories; 9 g fat (3 g sat, 4 g mono); 60 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 20 g protein; 1 g fiber; 336 mg sodium; 421 mg potassium.
Ingredients:
•3 tablespoons sesame seeds (white, black or a mix)
•2 large egg whites
•1/4 cup cornstarch
•1/4 teaspoon salt
•1/4 teaspoon freshly ground pepper
•1 pound peeled and deveined raw shrimp (21-25 per pound)
•2 tablespoons canola oil, divided
•3/4 cup orange juice
•2 tablespoons reduced-sodium soy sauce
•1 teaspoon sugar
•1 scallion, thinly sliced
Preparation:
1. Whisk sesame seeds, egg whites, cornstarch, salt and pepper in a large bowl. Add shrimp and toss to coat.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add half the shrimp and cook until golden, 1 to 2 minutes per side. Transfer to a paper towel-lined plate to drain. Repeat with the remaining 1 tablespoon oil and the rest of the shrimp.
3. Add orange juice, sherry, soy sauce and sugar to the pan. Bring to a boil and cook, stirring occasionally, until slightly thickened and reduced by half, 4 to 6 minutes. Return the shrimp to the pan and stir to coat with the sauce. Serve immediately, with scallion sprinkled on top.
Nutrition Per Serving: 232 calories; 10 g fat (1 g sat, 5 g mono); 168 mg cholesterol; 12 g carbohydrates; 21 g protein; 1 g fiber; 488 mg sodium; 327 mg potassium.
Ingredients:
•12 ounces 93%-lean ground beef
•1 cup refried beans
•1/2 cup chopped fresh cilantro
•1 tablespoon chopped pickled jalapenos
•1 avocado, peeled and pitted
•1/2 cup prepared salsa
•1/8 teaspoon garlic powder
•4 whole-wheat tortillas, warmed
•2 cups shredded romaine lettuce
•1/2 cup shredded pepper Jack cheese
•1 lime, cut into 4 wedges
Preparation:
1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not overmix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
3. Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
Nutrition Per serving: 394 calories; 17 g fat (6 g sat, 7 g mono); 67 mg cholesterol; 40 g carbohydrates; 28 g protein; 10 g fiber; 634 mg sodium; 810 mg potassium.
Tofu and Broccoli Stir Fry
Ingredients:
•1/2 cup vegetable broth or reduced-sodium chicken broth
•1/4 cup dry rice wine
•3 tablespoons reduced-sodium soy sauce
•3 tablespoons cornstarch, divided
•2 tablespoons plus 1 teaspoon sugar
•1/4 teaspoon crushed red pepper, or more to taste
•1 14-ounce package extra-firm water-packed tofu, drained
•1/4 teaspoon salt
•2 tablespoons canola oil, divided
•1 tablespoon minced garlic
•1 tablespoon minced fresh ginger
•6 cups broccoli florets
•3 tablespoons water
Preparation:
1. Combine broth, rice wine, soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
2. Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.
Per serving: 258 calories; 13 g fat (1 g sat, 9 g mono); 0 mg cholesterol; 23 g carbohydrates; 7 g added sugars; 14 g protein; 4 g fiber; 544 mg sodium; 539 mg potassium.
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