Listed below is a great selection of healthy dinner recipes that can be on the table in 30 minutes or less. Simple side dishes of steamed or roasted vegetables, salad, or couscous can be added to these recipes for a delicious and healthy meal.
o Pork Medallions with a Port & Cranberry Pan Sauce
Makes 4 servings
Ingredients:
1/4 cup dried cranberries
1/4 cup port
1 pound pork tenderloin, trimmed
1 teaspoon extra-virgin olive oil
2 cloves garlic, peeled and halved
1 teaspoon balsamic vinegar
2 sage leaves
1/2 cup reduced-sodium chicken broth
Salt & freshly ground pepper to taste
Method:
In a small bowl, combine the port and cranberries. Slice tenderloin into 1 ½ inch medallions. Place the medallions between two pieces of plastic wrap and pound with the bottom of a saucepan until they are ½ inch thick. Season both sides with salt and pepper.
On a medium to high heat sear the medallions in the oil on one side until they are golden brown, approximately 2 to 3 minutes. Turn and sear them on the other side for 4 to 5 minutes; turn them again and continue cooking until golden brown and no longer pink in the middle.
Remove to a serving platter and loosely cover to keep warm.
Add the garlic to the pan and return to a medium – high heat, cooking for one minute whilst stirring continuously. Add the cranberries, port, vinegar and sage leaves and cook for one minute. Pour in the broth and bring to the boil. Continue to cook until the sauce thickens and is reduced by half. Remove the garlic and sage and spoon the sauce over the pork and serve.
NUTRITION INFORMATION: Per serving:
194 calories
5g fat (2g sat, 2g mono)
64mg cholesterol
9g carbohydrate
23g protein
0g fiber
137mg sodium
370mg potassium
Nutrition bonus: Selenium (55% daily value).
o Sweet Potato & Red Pepper Pasta
This recipe is a great way to use “power vegetables” sweet potato and red bell peppers in an enjoyable vegetarian pasta dish which is full of fresh herbs and creamy goats cheese. The tarragon can be substituted with any fresh herbs that you have such as basil, oregano, sorrel or chives.
Makes 4 servings
Ingredients:
8 ounces whole-wheat angel hair pasta
2 tablespoons extra-virgin olive oil, divided
4 cloves garlic, minced
3 cups shredded, peeled sweet potato
1 large red bell pepper, thinly sliced
1 cup diced plum tomatoes
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh tarragon
1 tablespoon white-wine vinegar or lemon juice
1/2 cup crumbled goats cheese
1/2 cup water
3/4 teaspoon salt
Method:
Bring a large pot of water to the boil and cook the pasta until just tender.
In a large skillet, place 1 tablespoon of oil and the garlic and cook over a medium heat, stirring occasionally until the garlic is sizzling and fragrant. Add the sweet potato, bell pepper, tomatoes and water and cook until the bell pepper is tender, approximately 5 to 7 minutes. Remove from the heat and keep warm.
Drain the pasta, reserving half a cup of the cooking water. Return the pasta to the pot and add the vegetable mix, the remaining 1 tablespoon of oil, parsley, tarragon, vinegar (or lemon juice), salt and cheese. Toss to combine all of the ingredients. Add the reserved pasta water, 2 tablespoons at a time, until you have achieved the desired consistency.
NUTRITION INFORMATION: Per serving:
402 calories
12g fat (3g sat, 6g mono)
7mg cholesterol
62g carbohydrate
12g protein
9g fiber
546mg sodium
738mg potassium
Nutrition bonus: Vitamin C (140% daily value), Vitamin A (120% daily value), Potassium (21% daily value), Iron (15% daily value).
o Seared Steaks with Caramelized Onions & Gorgonzola
I think I can safely say that steak is at its best when it is topped with caramelized onions and salty Gorgonzola cheese. For this recipe it is worth purchasing a good quality Gorgonzola in order to achieve the best flavor. This dish can be served with mashed potato and steamed carrots.
Makes 4 servings
Ingredients:
2 tablespoons canola oil, divided
2 large onions, sliced
1 tablespoon brown sugar
1/2 cup reduced-sodium beef broth
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pound beef tenderloin or sirloin steak, trimmed and cut into 4 steaks
1/4 cup crumbled Gorgonzola
Method:
In a large skillet heat 1 tablespoon of oil over a medium heat. Add the onions and brown sugar and cook until the onions are tender and golden brown, approximately 15 minutes. Add the broth, vinegar and 1/4 teaspoon of salt and stir until the liquid has almost evaporated. Transfer the onions to a bowl and cover to keep warm. Clean and dry the pan.
Sprinkle the remaining 1/4 teaspoon of salt and pepper on both sides of the steak. Heat the remaining oil over a medium heat in the pan. Add the steaks and cook until browned, approximately 3 to 5 minutes. Turn them over and top with the cheese. Reduce the heat and cover and cook until the cheese is melted and the steaks are cooked. Serve the steaks with the caramelized onions.
NUTRITION INFORMATION: Per serving:
338 calories
16g fat (5g sat, 7g mono)
69mg cholesterol
11g carbohydrate
36g protein
2g fiber
468mg sodium
565mg potassium
Nutrition bonus: Zinc (40% daily value), Potassium (16% daily value), Iron (15% daily value).
o Indian-Spiced Chicken Pitas
This recipe makes a perfect summer supper. It can be served with grilled vegetables and a refreshing beer.
Makes 4 servings
Ingredients:
1 pound boneless, skinless chicken breasts
1 1/2 teaspoons garam masala
3/4 teaspoon kosher salt
1 cup thinly sliced seeded cucumber
3/4 cup nonfat plain yogurt
1 tablespoon chopped fresh mint
2 teaspoons lemon juice
Freshly ground salt and pepper
4 to 6 inch whole-wheat pitas, warmed
1 cup shredded lettuce
2 small tomatoes
1/4 cup thinly sliced red onion
Method:
Preheat the grill to medium-high.
Sprinkle the chicken with 1 teaspoon of garam masala and 1/2 teaspoon salt. Place the chicken on the grill and cook until it is no longer pink in the middle, approximately 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and allow to rest for 5 minutes.
In a small bowl combine the cucumber, yogurt, mint, lemon juice, salt, pepper, and the remaining 1/2 teaspoon garam masala. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.
NUTRITION INFORMATION: Per serving:
333 calories
5g frat (1g sat, 1g mono)
64mg cholesterol
44g carbohydrate
32g protein
6g fiber
637mg sodium
485mg potassium
Nutrition bonus: Vitamin C (35% daily value), Vitamin A (25% daily value), Magnesium (21% daily value), Iron (20% daily value).