These healthy and quick dinner recipes include 1-minute meals, low-fat recipes, low-calorie recipes, easy recipes, and the best frozen...
These healthy and quick dinner recipes include 1-minute meals, low-fat
recipes, low-calorie recipes, easy recipes, and the best frozen dinner options.
So stop stressing and start enjoying dinner again with our collection of quick
and easy recipes. Give your favorite comfort foods a healthy makeover, make
chicken exciting again, or discover a few meals you can whip up in just one
minute -- really!
Meatball
Escarole Soup
Makes: 6 servings
Prep time: 20 minutes
Cook time: 20 minutes
Prep time: 20 minutes
Cook time: 20 minutes
Ingredients
1/2 pound 93 percent lean ground beef
6 tablespoons grated Parmesan cheese
6 tablespoons plain bread crumbs
1/4 cup parsley, finely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper
2 eggs, lightly beaten
2 tablespoons olive oil
2 large onions, finely chopped (about 2 cups)
2 carrots, peeled and cut into coins
2 garlic cloves, finely chopped
8 cups packed shredded escarole, rinsed and drained
3 cans (14 ounces each) low-sodium chicken broth
1/2 pound 93 percent lean ground beef
6 tablespoons grated Parmesan cheese
6 tablespoons plain bread crumbs
1/4 cup parsley, finely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper
2 eggs, lightly beaten
2 tablespoons olive oil
2 large onions, finely chopped (about 2 cups)
2 carrots, peeled and cut into coins
2 garlic cloves, finely chopped
8 cups packed shredded escarole, rinsed and drained
3 cans (14 ounces each) low-sodium chicken broth
Directions
1. Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper, and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each.
2. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate.
3. Add the remaining tablespoon of oil to the pot with the onions, carrots, and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole; cook 3 minutes.
4. Add meatballs and broth. Bring to a boil; reduce heat and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.
1. Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper, and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each.
2. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate.
3. Add the remaining tablespoon of oil to the pot with the onions, carrots, and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole; cook 3 minutes.
4. Add meatballs and broth. Bring to a boil; reduce heat and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.
Nutrition facts per serving:
205 calories, 15g protein, 15g carbohydrate, 10g fat (3g saturated), 4g fiber
205 calories, 15g protein, 15g carbohydrate, 10g fat (3g saturated), 4g fiber
Souper Satisfying
Soup's not just delicious and easy to make, it's a proven weight-loss aid. "Soups and stews are incredibly filling because of their very high water content," says Dawn Jackson Blatner, RD, a FITNESS advisory board member. "That means you get full on fewer calories than if you eat something like, say, a casserole, which has much less water in it." In fact, people who have a bowl before a meal consume 20 percent fewer calories, research shows. Plus, many soups and stews are a mix of whole grains, lean protein, and vegetables, so you're able to get a complete meal (as much as two servings worth of veggies) in just one bowl.
Soup's not just delicious and easy to make, it's a proven weight-loss aid. "Soups and stews are incredibly filling because of their very high water content," says Dawn Jackson Blatner, RD, a FITNESS advisory board member. "That means you get full on fewer calories than if you eat something like, say, a casserole, which has much less water in it." In fact, people who have a bowl before a meal consume 20 percent fewer calories, research shows. Plus, many soups and stews are a mix of whole grains, lean protein, and vegetables, so you're able to get a complete meal (as much as two servings worth of veggies) in just one bowl.
Zucchini
Lasagna
Preheat the oven to 400 degrees. Puree one 14-ounce can whole
tomatoes; 1 garlic clove, roasted; 1 teaspoon olive oil; 1/4 teaspoon salt; and
1/4 teaspoon red pepper flakes. Set sauce aside. Heat 1/2 teaspoon olive oil in
a medium skillet. Cut two 1/2-inch-thick slices lengthwise from a zucchini.
Saute the slices with 1 garlic clove, minced, for 2 minutes on each side, until
tender. Remove from skillet. Saute 1 cup sliced cremini mushrooms with a pinch
salt for 3 minutes; set aside. In a small baking dish, layer 1/2 cup sauce, 1
slice cooked zucchini, 1/3 cup part-skim ricotta, 1 tablespoon shredded
part-skim mozzarella, and mushrooms. Repeat with remaining zucchini slice, 1/3
cup part-skim ricotta, 1/2 cup sauce, and 1 tablespoon shredded part-skim
mozzarella. Bake 15 minutes.
Crunchy Baked French Fries
Makes: 4 servings
Ingredients
4 teaspoons olive oil
4 medium baking potatoes (1 1/2 pounds total), scrubbed
1/2 teaspoon salt
1/8 to 1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan
4 teaspoons olive oil
4 medium baking potatoes (1 1/2 pounds total), scrubbed
1/2 teaspoon salt
1/8 to 1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan
Directions
- Line
a baking sheet with aluminum foil; brush with 2 teaspoons of the olive
oil. Set aside.
- Cut
the potatoes lengthwise into 1/2-inch-thick wedges. Transfer to a large
bowl. Add remaining olive oil; toss to coat. Sprinkle potato wedges with
the salt and black pepper, tossing to coat. Arrange potatoes in a single
layer on prepared baking sheet.
- Bake
in a 450-degree oven for 12 minutes. Turn potatoes; sprinkle with the
Parmesan. Bake for 10 to 12 minutes more or until tender and golden.
Nutrition facts per serving (8 wedges): 155
calories, 4g protein, 22g carbohydrate, 6g fat (1.5g saturated), 3g fiber
Crunchy Cooking Tips
Many restaurants double fry spuds to make them extra crispy. Get
the same result by boiling the sliced potatoes for 2 to 3 minutes (to release
moisture), then draining, tossing with olive oil, and baking.
The Peel Deal
Save time and boost nutrition by keeping the skin on the potatoes. It contains at least 50 percent of the root vegetable's fiber, says Devin Alexander, author of I Can't Believe It's Not Fattening!
Save time and boost nutrition by keeping the skin on the potatoes. It contains at least 50 percent of the root vegetable's fiber, says Devin Alexander, author of I Can't Believe It's Not Fattening!
Cheese Whiz
Secret ingredient Parmesan makes these fries taste decadent. It also adds a hint of salt, so you don't have to shake on more of the seasoning before you dig in.
Secret ingredient Parmesan makes these fries taste decadent. It also adds a hint of salt, so you don't have to shake on more of the seasoning before you dig in.
Fat Fakeout
Our baked fries have less than one-third the fat you would get from a medium order at a fast-food joint.
Our baked fries have less than one-third the fat you would get from a medium order at a fast-food joint.
Super Spuds
"Potatoes are not the enemy," Alexander says. A small spud packs about 130 calories, no fat, 18 percent of your daily vitamin C intake, and more potassium than a banana.
"Potatoes are not the enemy," Alexander says. A small spud packs about 130 calories, no fat, 18 percent of your daily vitamin C intake, and more potassium than a banana.
Flavor Twist
Skip the Parmesan and try these three takes on the classic side
dish.
Chili: Prep as above,
adding 1/2 teaspoon chili powder and 1/2 teaspoon paprika when you sprinkle
with salt and black pepper. After baking, top each serving with 1/2 cup
low-sodium chili (such as Amy's Organic Light in Sodium Chili).
Garlic: Prep as above,
adding 1/4 teaspoon garlic powder when you sprinkle with salt and black pepper.
Sweet Potato: Prep as above,
substituting 4 medium sweet potatoes for baking potatoes. Instead of salt and
black pepper, sprinkle with 1/4 teaspoon ground cinnamon. Bake in a 425-degree
oven for 20 to 30 minutes or until brown and tender, turning once.
Farfalle with
Watercress, Cherry Tomatoes, and Feta
Ingredients
8 ounces farfalle pasta
1 cup crumbled reduced-fat feta cheese
2 pints cherry tomatoes, halved
3 cups watercress leaves (from 2 small bunches)
1/4 teaspoon black pepper
8 ounces farfalle pasta
1 cup crumbled reduced-fat feta cheese
2 pints cherry tomatoes, halved
3 cups watercress leaves (from 2 small bunches)
1/4 teaspoon black pepper
Make It
Cook pasta according to package directions. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly and cheese will get soft.) Place the tomatoes in a colander. Drain the pasta over the tomatoes for super-quick blanch. Toss with the watercress and cheese; sprinkle with pepper and serve.
Cook pasta according to package directions. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly and cheese will get soft.) Place the tomatoes in a colander. Drain the pasta over the tomatoes for super-quick blanch. Toss with the watercress and cheese; sprinkle with pepper and serve.
Italian
Sausage and Veggie Pasta
Ingredients
2 ounces uncooked whole wheat pasta
1/2 cup spaghetti sauce
1 precooked Italian-style chicken sausage, sliced into rounds
2 garlic cloves, minced
1/2 cup chopped mushrooms
1/2 cup chopped onions
1/2 cup chopped zucchini
2 tablespoons grated Parmesan cheese
2 ounces uncooked whole wheat pasta
1/2 cup spaghetti sauce
1 precooked Italian-style chicken sausage, sliced into rounds
2 garlic cloves, minced
1/2 cup chopped mushrooms
1/2 cup chopped onions
1/2 cup chopped zucchini
2 tablespoons grated Parmesan cheese
Make It
Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic, and vegetables for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.
Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic, and vegetables for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.
Whole Wheat
Fettuccine with Shrimp and Peas
Ingredients
Whole wheat pasta
1 tablespoon olive oil
1/3 cup small shrimp
1/4 cup chopped tomatoes
1 teaspoon minced garlic
1/2 teaspoon dried rosemary, crushed
3 tablespoons frozen peas, rinsed and drained
Grated Parmesan cheese
Make It Whole wheat pasta
1 tablespoon olive oil
1/3 cup small shrimp
1/4 cup chopped tomatoes
1 teaspoon minced garlic
1/2 teaspoon dried rosemary, crushed
3 tablespoons frozen peas, rinsed and drained
Grated Parmesan cheese
Prepare pasta according to package directions. Heat olive oil in a nonstick pan. Add shrimp, tomatoes, garlic, and rosemary; saute 5 minutes, stirring occasionally. Add peas; cook, stirring frequently, for 2 minutes more. Toss shrimp mixture with cooked drained pasta. Top with grated Parmesan cheese.
