Use these power foods in your healthy dinner recipes. You will have a full and satisfying dinner, without loading up on the wrong amounts of calories.
Power Foods
Almonds, and other nuts.
Beans
Berries (raspberries, blueberries)
Dairy (Yogurt, cheese, low fat milk)
Eggs
Instant Oatmeal (regular, unsweetened)
Olive Oil
Peanut Butter
Protein Powder
Spinach and other green veggies
Turkey and other lean meats
Whole grain breads and cereals
Now...here are some awesome healthy dinner recipes for meals using the power foods that I mentioned earlier.
Enchiladas
1 lb chicken breast, cubed
1 green bell pepper, chopped
1/2 tsp cumin
1/2 tsp chili powder
1 can (16 oz) fat-free refried beans
1 c wheat germ
6 whole wheat flour tortillas
1 can (10 oz) spicy salsa
3 oz reduced-fat Cheddar cheese, shredded
Salsa and sour cream for garnish
How to put it all together:
Cook the chicken, pepper, and spices in a nonstick pan over medium-high heat for 4 minutes. Remove from the heat and add the beans and wheat germ. Add 3/4 cup chicken filling to each tortilla, roll up, and place seam side down in a nonstick baking dish. Top with the salsa. Cover and bake at 350 F for 40 minutes. Sprinkle with cheese. Garnish with salsa, sour cream, and cheese.
Mighty Muffins
(Power foods: 3)
1 egg
1 pound lean ground beef
2 tablespoons balsamic vinegar
1/2 cup oats
1/4 cup minced onion
Salt and pepper to taste
In a large bowl, whisk egg and add everything else, mixing it with your hand until well blended. Divide mixture evenly into a 6-cup nonstick muffin pan. Preheat the oven to 375 F and bake for 25 minutes.
BBQ Pork Recipe
1/2 c uncooked instant brown rice
1/2 c frozen mixed vegetables
2 center-cut pork chops, 1 1/4 inches thick
1 tsp garlic powder
1 tsp mustard
1 Tbsp brown sugar
1/4 c bottled barbecue sauce
1 c applesauce
Cook the brown rice according to directions. Adding the vegetables as it cooks. Place the pork chops in a broiler pan. Mix together the garlic powder, mustard, brown sugar, and barbecue sauce, and brush the mixture on the chops. Put the broiler pan on the top oven rack, 4 to 5 inches from the heat source, and broil for 8 to 10 minutes per side. Serve with the rice, vegetables, and applesauce.
Pesto Pasta
1 Tbsp olive oil
1/2 c walnut pieces
1 clove garlic, crushed
2 c torn baby spinach leaves
1 tsp dried basil
4 oz whole-wheat spaghetti, cooked
2 Tbsp shredded part-skim mozzarella
Salt and pepper to taste
How to Make this healthy dinner recipe. Heat the oil in a nonstick skillet over medium-low heat. Add the nuts and toast them for 3 to 4 minutes, stirring frequently. Add the garlic, spinach, basil, salt, and pepper. Cook for 3 to 5 minutes more, turning frequently. Toss with the cooked pasta and top with cheese. Makes 2 servings per 1-cup serving
Tortilla de Godzilla
(number of Power foods: 4)
1/2 pound extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese
How to prepare:
1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.
2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.
3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.
Bodacious Brazilian Chicken
(number of Power foods: 2)
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
11/2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
3/4 cup chunky salsa
How to Make this healthy dinner recipe.
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Mas Macho Meatballs
(number of Power foods: 3)
1 pound extra-lean ground beef
1/2 cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
1/2 cup reduced-fat mozzarella cheese, shredded
How to prepare:
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
Chili Con Turkey
(number of Power foods: 4)
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (11/2 ounces) dried chili mix
1 tablespoon ground flaxseed
1/4 cup water
1 cup cooked rice
How to Make this healthy dinner recipe.
1. In a large nonstick skillet over medium-high heat, brown the turkey.
2. Add everything else but the rice, and cook over low heat for 10 minutes.
Serve over rice.
Salmon Rushdie Dinner
(number of Power foods: 5)
2 Tbsp olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbsp ground flaxseed
1 clove garlic
4 6-oz salmon fillets
1 c cooked rice
Green vegetable of choice
How to Make this healthy dinner recipe.
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.
2. Add the fish, coat it well, cover it, and refrigerate for 15 minutes.
3. Preheat your oven to 450 degrees F.
4. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.
5. Bake for 9 to 12 minutes. Serve with rice and a green vegetable.
This list of healthy dinner recipes will satisfy you without filling your body full of calories.
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