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Friday, July 11, 2014

Health Tips for Today - Healthy Dinner Recipes

Health Tips for Today - Healthy Dinner Recipes. Does mealtime often get taken over by the nutrition villains (tons of calories, loads of saturated fat, and excess sodium)? Take back the dinner hour: We have created a week’s worth of great-tasting meals with real nutritional punch. Each one is under 500 calories wham! High in filling fiber! Low in saturated fat pow! Not to mention, each recipe puts a premium on antioxidant-rich produce with two veggies, plus herbs and spices to boost flavor (but not calories). Try one of these supercharged dinners tonight for a leaner, healthier you.

Barley-Stuffed Poblanos
Health Tips for Today - Healthy Dinner Recipes
• Eat this and you get more than one-third of your daily fiber.
• Your metabolism will get a kick from the chili powder.
• The dish also delivers about 30 percent of your calcium for the day.

Ingredients: olive oil, onion, barley, kale, chili powder, garlic, tomatoes, salt, poblano peppers, white cheddar, Monterrey Jack cheese and queso fresco

3 tablespoons olive oil, divided
1 large onion, diced
1 1/2 cups barley, soaked overnight and drained
1 bunch kale, thick stems removed, leaves chopped
1 1/8 teaspoons chili powder, divided
3 garlic cloves, minced
1 (28-ounce) can whole peeled tomatoes, crushed
1/4 teaspoon kosher salt
6 large poblano peppers
2 ounces reduced-fat white cheddar, grated (1/2 cup)
3 slices reduced-fat Monterey Jack cheese, halved
1/2 cup crumbled pasteurized queso fresco

1. In a large saucepan, heat 1 tablespoon oil over medium heat. Add onion and cook until soft (5-7 minutes). Add barley and 3 3/4 cups water and cook until barley is tender (about 30 minutes). Stir kale and 1/8 teaspoon chili powder into barley until kale is wilted; mix in cheddar.

2. Meanwhile, in a heavy pot, heat remaining oil over medium heat. Add garlic and cook 3 minutes. Add tomatoes, remaining 1 teaspoon chili powder, and salt; bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce thickens (about 30 minutes). Turn heat to low; cover.

3. Preheat broiler with rack in middle position. Slice off stems from peppers to make a wide hole for stuffing; reserve stems. Using a small knife, carefully remove membranes and seeds. Stuff peppers tightly with barley mixture; return stem ends to top of peppers. Place in a large, broiler-proof baking dish; broil until peppers are charred and soft (20 minutes), turning once halfway through. Add tomato sauce to pan around peppers; cover each pepper with 1/2 slice Monterey Jack. Broil until cheese melts (1-2 minutes). Transfer peppers to plates with sauce; top each with 1 tablespoon plus 1 teaspoon queso fresco.

Brown Rice Bowl With Turkey
Health Tips for Today - Healthy Dinner Recipes
• Very low in sugar only 1 gram! Health Tips for Today - Healthy Dinner Recipes
• This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
• It's super lean, too, with just 1.2 grams of saturated fat.

Ingredients: brown rice, salt, chicken broth, bone-in turkey breast, olive oil, pepper, soy sauce, baby spinach, scallions, sesame oil and toasted sesame seeds

1 1/3 cups dry short-grain brown rice
1/2 teaspoon kosher salt, divided
3 cups low-sodium chicken broth, divided
1 (2-pound) bone-in turkey breast
1 tablespoon olive oil
1/2 teaspoon freshly ground black pepper
1 tablespoon low-sodium soy sauce, divided
4 cups baby spinach
1 bunch scallions, chopped
1 tablespoon toasted sesame oil
1 tablespoon toasted sesame seeds, optional

1. Preheat oven to 425°.

2. In a medium saucepan over medium heat, combine rice, 1/4 teaspoon salt, 2 cups broth, and 1 cup water; cover and bring to a boil. Reduce to a simmer and cook, covered, until rice is tender (about 45 minutes).

3. Meanwhile, line a baking sheet with foil. Place turkey on sheet and coat with oil. Season with remaining 1/4 teaspoon salt and 1/2 teaspoon pepper and brush with 1 1/2 teaspoons soy sauce. Roast, turning halfway through, until turkey is cooked and a meat thermometer inserted in the center reads 165° (50-55 minutes). Remove from oven and transfer turkey to a cutting board. Tent with foil and let rest (about 5 minutes).

4. Stir spinach, scallions, and remaining 1 1/2 teaspoons soy sauce into rice with remaining 1 cup warmed broth. Thinly slice turkey. Divide rice and sliced turkey among 4 bowls; drizzle each with sesame oil and sprinkle with sesame seeds, if desired.

Burger With Mushrooms and Radicchio
Health Tips for Today - Healthy Dinner Recipes
• The lean beef provides more than half your protein and nearly 30 percent of your iron for the day.
• You'll feel satisfied, thanks to that protein and 7 grams of fiber.
• Shiitake and other mushrooms are rich in antioxidants and help reduce cholesterol.

Ingredients: olive oil, mushrooms, salt, pepper, ground sirloin, whole-wheat hamburger buns and small head radicchio

1 tablespoon olive oil
1 pound mixed exotic mushrooms, trimmed
1/4 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper, divided
1 1/4 pounds ground sirloin
4 (2-ounce) whole-wheat hamburger buns, split
1 small head radicchio, sliced into thin rings

1. In a large nonstick skillet, heat oil over medium-high heat. Add mushrooms and 1/4 teaspoon each salt and pepper, and cook, stirring, until tender and golden (4-6 minutes). Transfer mushrooms to a plate. Wipe out skillet; reserve.

2. With clean hands, form meat into 4 patties; sprinkle remaining 1/2 teaspoon pepper over both sides of burgers. Return skillet to medium-high heat; cook burgers until medium (5-6 minutes per side), or until a meat thermometer inserted in the center reads 160°.

3. Place 1/4 of the radicchio slices, then burgers, on bottom buns; divide mushrooms among burgers and top with other half of bun.

Chicken Breast With Shaved Brussels Sprouts
Health Tips for Today - Healthy Dinner Recipes
• Broccoli and Brussels sprouts are loaded with cancer-preventing phytonutrients.
• This dish is very lean: 309 calories and 3.2 grams of saturated fat. Health Tips for Today - Healthy Dinner Recipes
• It also packs potassium, which helps keep your blood pressure down.

Ingredients: boneless, skinless chicken breast halves, kosher salt, broccoli stems, olive oil, lemon juice, pepper, Brussells sprouts, celery stalks, hazelnuts, parsley and Parmesan cheese

2 (8-ounce) boneless, skinless chicken breast halves
3/4 teaspoon kosher salt, divided
2 broccoli stems
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
3 cups thinly sliced Brussels sprouts (from 12 medium)
2 celery stalks, thinly sliced
1/4 cup toasted hazelnuts
1/4 cup fresh flat-leaf parsley, coarsely chopped
1 ounce Parmesan cheese, coarsely grated

1. Place chicken and 1/2 teaspoon salt in a small saucepan and cover with water; bring to a boil. Immediately remove from heat, cover, and let stand 15 minutes. Drain chicken and run under cold water. Cool completely; set aside. Using 2 forks, shred into bite-size pieces; reserve.

2. Meanwhile, use a vegetable peeler to remove outer layer of broccoli stems; discard. Continue peeling stems into long strips. In a large bowl, whisk together oil, lemon juice, and 1/4 teaspoon each salt and pepper. Add broccoli strips, Brussels sprouts, celery, hazelnuts, parsley, and reserved chicken to bowl with dressing; toss. Divide among 4 shallow bowls. Top with cheese.

Grapefruit and Avocado Salad With Seared Salmon
Health Tips for Today - Healthy Dinner Recipes
• Fatty acids from the walnuts and salmon, as well as monounsaturated fats from the avocado keep this dish heart-healthy.
• Grapefruit helps kick up fat-burning and stabilizes blood sugar.
• This salad nets you a good amount of the B vitamin niacin, which helps keep your skin, hair, and eyes healthy.

Ingredients: grapefruit, arugula, avocado, lemon juice, olive oil, salt, pepper, cooking spray, salmon fillets and walnuts

1 large grapefruit
2 large bunches arugula, stems removed (10 cups)
1 ripe avocado, pitted and sliced
2 tablespoons fresh lemon juice
2 tablespoons olive oil
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
Cooking spray
3 (5-ounce) wild salmon fillets (skin on)
1/4 cup toasted walnuts, roughly chopped

1. Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl. Toss grapefruit segments and juices with arugula and avocado; divide salad among 4 serving plates. In a small bowl, whisk together lemon juice, oil, and 1/4 teaspoon each salt and pepper.

2. Sprinkle remaining salt and pepper over both sides of salmon. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add fish (skin-side down) to skillet, and cook until skin is golden and fish releases easily from pan (about 4 minutes). Using a spatula, gently flip fish and cook about 3 minutes more. Break each fillet into 4 pieces; top salads with 3 pieces fish. Drizzle salads with reserved dressing; sprinkle with walnuts.

Spaghetti With Wilted Greens and Walnut-Parsley Pesto
Health Tips for Today - Healthy Dinner Recipes
• This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).
• It helps keep you energized, since it provides one-third of your daily iron needs.
• You get antioxidants from the veggies, herbs, and walnuts. Health Tips for Today - Healthy Dinner Recipes

Ingredients: whole-wheat spaghetti, Swiss Chard, parsley, baby spinach, walnuts, garlic, olive oil, lemon zest, salt, black pepper and eggs

1 (1-pound) box whole-wheat spaghetti
1 bunch Swiss chard, chopped
1 cup packed fresh flat-leaf parsley
1/2 cup packed fresh baby spinach
1/4 cup walnuts, toasted
1 small clove garlic, peeled and chopped
2 tablespoons plus 2 teaspoons olive oil
1 teaspoon finely grated lemon zest
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
6 large eggs

1. Bring a large pot of water to a boil over high heat. Cook pasta according to package directions; reserve 1/4 cup of pasta cooking water. Add chard after 5 minutes of cooking and drain; return pasta and greens to pot.

2. While pasta is cooking, combine parsley, spinach, walnuts, garlic, 2 tablespoons oil, lemon zest, 1 tablespoon water, and 1/4 teaspoon each salt and pepper in a food processor; pulse until chunky.

3. In a large nonstick skillet, heat remaining 2 teaspoons olive oil over medium-high heat. Working in batches, crack eggs into skillet. Cook until the whites are completely firm but the yolks are still soft (about 2 minutes). Season eggs with remaining 1/4 teaspoon each salt and pepper.

4. Toss reserved pasta mixture with pesto and enough reserved cooking water to make a thin sauce. Divide pasta among 6 shallow bowls and top each with a fried egg.

Sweet Potato and Spinach Quesadillas
Health Tips for Today - Healthy Dinner Recipes
• You'll get an immune boost from the beta-carotene in sweet potatoes.
• This dish delivers 20 percent of your daily iron needs.
• It contains more calcium than a glass of milk.

Ingredients: sweet potatoes, red-wine vinegar, sugar, black peppercorns, red onion, salt, black pepper, flour tortillas, baby spinach, mozzarella and olive oil

2 medium sweet potatoes (1 pound total)
1 cup red-wine vinegar
1/2 cup sugar
4 black peppercorns
1 large red onion, sliced
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
8 (6-inch) flour tortillas
5 cups baby spinach (about 4 ounces)
1 cup shredded part-skim mozzarella
4 teaspoons olive oil

1. Microwave potatoes on high until tender (about 15 minutes).

2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool.

3. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filling among 4 tortillas. Top each with 1 heaping cup spinach, 1/4 cup cheese, and another tortilla.

4. Heat a large nonstick skillet over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to skillet; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas. Cut quesadillas in quarters and serve each with 1/4 cup pickled onions.

Colorful Produce For a More Nutritious You
If you’re looking for an easy way to optimize your diet, go for color. Health Tips for Today - Healthy Dinner Recipes. Fruits and veggies of all shades contain phytonutrients—plant compounds that work together to protect your health.

Read our previous post Health Tips for Today - Food Guide Pyramid
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