Healthy Mediterranean Cooking at Home

Tag Archives: healthy dinners

healthydinnerscover

Overeating or overindulging – especially over a few days – can make you feel sluggish. Eating and preparing all your meals and snacks at home for the next few weeks will help you get back to healthy eating.

Making meals at home gives you the freedom to add in lots of lean protein, fruits, vegetables and whole grains without added salt or fat that can be found in restaurant meals.

In addition to cooking meals at home, use cooking techniques and methods that are lower calorie or lower fat. Cooking in a lot of oil or butter or using higher fat, higher calorie ingredients may only perpetuate your overindulgence.

To make home cooking easier, go to the grocery store and stock up on your favorite healthy foods. Try to purchase: lean protein, low-fat dairy, whole grains, fruits and vegetables. Healthy choices will be in your refrigerator or pantry when you need them.

Here are some healthy and lower calorie dinners to help you get started.

healthydinners1

Pork Cutlets in Mustard Sauce

4 servings

Ingredients

  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh dill
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 4 thin boneless pork chops, 4-5 ounces each
  • 3 tablespoons unseasoned bread crumbs
  • One 14 1/2 ounce can reduced-sodium chicken broth
  • 3 cloves garlic, peeled and smashed
  • 1 pound small potatoes about 1 inch in diameter
  • 1 pound Japanese eggplant or zucchini, cut into 2 x 1-inch pieces
  • 1/2 pound baby carrots
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

Heat the oven to 400 degrees F.

Place broth, smashed garlic and potatoes in a large pot, cover and bring to a boil. Reduce the heat to medium and simmer, covered, 10 minutes.

Add eggplant or zucchini, carrots and the salt and pepper. Simmer for 8 to 10 minutes, stirring occasionally or until the vegetables are tender.

Coat a baking dish with nonstick cooking spray.

In a small bowl, combine mustard, dill, minced garlic and olive oil.

Place pork chops in the prepared baking dish and spread tops with an equal amount of mustard and dill mixture. Sprinkle bread crumbs over each chop.

Bake for 15 minutes or until an internal temperature registers 145 degrees in the center of the pork. Place the baking dish under the broiler for 1 minute until the crumbs are brown.

Serve pork with the vegetables.

healthydinners3

Roasted Cod with Salsa

Choose any fruit in season or the kind of fruit you like.

4 servings

Ingredients

  • 2 nectarines
  • 2 peaches
  • 2 plums
  • 1/2 cup chopped red onion
  • 1 large green or yellow bell pepper, seeds removed and finely chopped
  • 2 tablespoons lemon juice
  • 1/4 cup fresh flat leaf parsley, chopped
  • 1 tablespoon olive oil
  • 3/4 teaspoon salt, divided
  • 1 1/4 pounds cod
  • 1 teaspoon lemon zest
  • ½ teaspoon freshly ground black pepper
  • ¼ teaspoon dried thyme
  • ¼ teaspoon dried oregano
  • 1 cup brown rice or whole wheat couscous

Directions

Heat the oven to 450 degrees F.  Coat a glass baking dish with nonstick cooking spray.

Pit nectarines, peaches and plums; dice and place in medium-size bowl. Add onion, bell pepper, lemon juice, parsley, oil and 1/4 teaspoon of the salt. Gently stir; cover and refrigerate until ready to serve.

In a small bowl combine the lemon zest, black pepper, thyme and oregano.

Cook the brown rice or couscous following package directions. Stir in half the lemon zest mixture and 1/4 teaspoon salt. Cover and set aside.

Place cod in the prepared baking dish and season with the remaining half of the lemon zest mixture and 1/4 teaspoon of salt. Bake for 15 minutes or until cooked through.

Place brown rice or couscous on a serving plate, top with the cod and fruit salsa.

healthydinners2

Pasta with Sausage and Peas

6 servings

Ingredients

  • 12 ounces penne or small shell pasta, uncooked
  • 2 tablespoons olive oil, divided
  • 4 links fully cooked Italian chicken sausage, sliced on the diagonal
  • 2 cloves garlic, chopped
  • 1 pound tomatoes, seeded and chopped
  • 1/4 teaspoon salt
  • 1/2 cup low-sodium chicken broth
  • 1 cup frozen peas, thawed
  • 4 tablespoons freshly grated Parmesan cheese

Directions

Bring a large pot of lightly salted water to boiling. Add pasta and cook al dente. Drain.

Heat 1 tablespoon of the oil in a large nonstick skillet over medium high heat. Add the sausage and cook 3 minutes, turning a few times, until browned. Remove the sausage with a slotted spoon to a bowl.

Reduce heat to medium and add the remaining 1 tablespoon oil and the garlic. Cook 30 seconds. Stir in tomatoes and salt and cook 2 minutes. Stir in chicken broth, peas and browned sausage. Heat through.

Place cooked pasta in a large bowl. Add sausage mixture and half the Parmesan. Toss to combine. Top with remaining Parmesan and serve.

healthydinners4

Root Vegetable Chili

Corn muffins would go quite well with this dinner.

4 servings

Ingredients

  • 1 lb lean ground turkey, optional
  • 2 tablespoons olive oil
  • 1 medium red onion, chopped
  • 4 cloves garlic, minced
  • 1 butternut squash (about 1 1/2 lbs), peeled, seeded and cut into 1/2-inch cubes
  • 1/2 pound parsnips, peeled and diced
  • 1 rutabaga, peeled and diced
  • 1/2 pound carrots, peeled and diced
  • 1 green bell pepper, cored, seeded and diced
  • Two 14 1/2  ounce cans fire-roasted diced tomatoes
  • 2 tablespoons chili powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • One 15 ounce can kidney beans, rinsed and drained
  • One 15 ounce can black beans, rinsed and drained
  • 4 scallions, chopped
  • Lime wedges for garnish

Directions

Heat oil in a large saucepan over medium-high heat. Add onion and garlic; cook 3 minutes, stirring occasionally. Add ground turkey, if using, and cook until brown. Omit this step if you want a vegetarian meal.

Add butternut squash, parsnips, rutabaga and carrots. Cook 5 minutes, stirring occasionally. Add green pepper, tomatoes, chili powder, oregano and cumin. Simmer on medium heat, partially covered, for 25 minutes, stirring occasionally. Add beans and heat through. Stir in the scallions. Serve lime wedges on the side.

healthydinners5

 

Pizza with Roasted Tomatoes and Mushrooms

Friday night can still be pizza night.

4 servings

Ingredients

  • 1 pound cherry tomatoes
  • 6 ounces sliced Portobello mushrooms
  • 4 large scallions, cut into 1-inch pieces
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup torn basil leaves
  • 1 tablespoon chopped oregano
  • One pound pizza dough, at room temperature
  • 6 ounces mozzarella or provolone cheese, diced

Directions

Heat oven to 400 degrees F.

Coat a large rimmed baking pan with nonstick cooking spray.

Place tomatoes, mushrooms and scallions in the prepared baking pan and toss with the olive oil. Season with salt and pepper and bake for 30 minutes.

Remove the pan from the oven and toss the vegetables with the basil and oregano.

Stretch the pizza dough out on a rectangular baking sheet. Spoon the vegetable mixture over the top. Bake for 10 minutes and remove the pan from the oven.

Scatter the diced cheese over the pizza and return the pan to the oven. Bake for 5 to 10 minutes more or until the pizza is crispy. Allow to cool slightly before slicing.


LOST IN WINTER  by Leonid Afremov

LOST IN WINTER by Leonid Afremov

Tips For Eating Healthy

Choose whole, fresh, natural, organic, local, seasonal, unrefined and unprocessed foods. You’ll typically find the least processed foods around the perimeter of the store.
Eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet.
Beans, nuts and legumes are great sources of plant-based protein.
Eat a colorful variety of plants to ensure you’re getting the best nutrients for your body.
Nuts, seeds and avocados (all plant-based whole foods!) are great micronutrient-dense sources of healthy fats.
Minimize or eliminate extracted oils (like canola) and processed fats (like margarine).

Dinner # 1

healthydinner1

Citrus Salmon

Ingredients

  • 2 teaspoons garlic, finely chopped
  • 1 tablespoon fresh dill, finely chopped
  • 2 oranges
  • 1/2 cup sweet white wine, such as Riesling (or chicken broth)
  • 4 (6-oz) salmon fillets, skin removed
  • 1 teaspoon salt-free garlic/herb seasoning
  • 1/4 teaspoon pepper
  • 2 tablespoons orange marmalade
  • 1 tablespoon country Dijon mustard
  • 1 tablespoon unsalted butter

Directions

Chop garlic and dill.

Cut half the orange into 1/4-inch-thick slices (rounds), then cut slices into quarters. Squeeze remaining 1 1/2 oranges for juice (about 1/2 cup).

Place wine, orange juice, garlic, dill and orange slices in large sauté pan and cover; bring to a boil on medium-high. Reduce heat to low; simmer uncovered 7 minutes.

Season salmon on both sides with the garlic seasoning and pepper. Add salmon to the wine mixture; simmer 4 minutes on each side or until salmon reaches 145°F on an instant read thermometer (or opaque and separates easily). Transfer salmon to serving dish.

Add marmalade and mustard to the wine mixture; cook and stir 1 minute or until marmalade dissolves and sauce thickens. Remove pan from the heat; gently stir in butter.

Pour sauce over salmon. Serve.

Asparagus-Almond Salad

Ingredients

  • 1 1/2 lb fresh asparagus spears
  • 3 tablespoons smoked almonds
  • 1 oz Parmesan cheese
  • 1 cup grape tomatoes
  • 1 teaspoon olive oil
  • 1/4 cup white wine vinegar
  • 1/4 teaspoon pepper

Directions

Cut asparagus into bite-size pieces, removing the tough root end.

Chop almonds. Shave the cheese. Halve the tomatoes.

Preheat a large, nonstick sauté pan on medium-high 2–3 minutes. Place oil in the pan, then add asparagus; cook and stir 3 minutes.

Stir in tomatoes, vinegar and pepper; cook and stir 2–3 more minutes or until the tomatoes and asparagus are softened.

Remove pan from the heat; sprinkle with nuts and cheese. Serve.

Dinner #2

healthydinner3

Seasoned Pork with Lemon Couscous

Ingredients

  • 4 teaspoons olive oil
  • 1 ½ cups coarsely chopped, unpeeled eggplant
  • 1/2 cup chopped red onion (1 medium)
  • 1 garlic clove, minced
  • 4 – 1/2 inch thick boneless pork loin chops
  • 1 teaspoon dried Italian seasoning
  • 1 ¼ cups reduced-sodium chicken broth
  • 1/4 cup oil-packed dried tomatoes, drained and chopped
  • 3/4 cup whole wheat couscous
  • 1 teaspoon finely shredded lemon peel
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1 cup coarsely chopped fresh spinach

Directions

In a large skillet heat 2 teaspoons of the oil over medium heat. Add eggplant, garlic and red onion; cook about 5 minutes or until vegetables are tender, stirring occasionally. Remove to a bowl.

Meanwhile, trim fat from the chops. Sprinkle chops with Italian seasoning.

Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add chops; reduce heat to medium. Cook for 5 to 6 minutes or until just pink in the center (145 degrees F on an instant read thermometer), turning once. Remove from heat; let rest in the pan for 3 minutes. Place pork chops on a platter and cover with foil.

Return eggplant mixture to the skillet and add broth and dried tomatoes. Bring to boiling. Stir in couscous, lemon peel, lemon juice and salt; remove from the heat. Let stand, covered, for 5 minutes. Stir in spinach. Divide couscous mixture among serving plates. Top with chops.

Dinner #3

healthydinner5

Carrot Ginger Soup

Serve a small cup of this soup with the baked egg dish below for a meatless dinner.

Ingredients

  • 1 pound carrots, peeled and trimmed and chopped into 1/2-inch slices
  • 1/2 cup onion, chopped
  • Juice from 1 orange, about ¼ cup
  • 1 1/2 tablespoons grated fresh ginger
  • 1 tablespoon olive oil
  • 4 cups (32 oz carton) vegetable broth

Directions

Sauté onion in olive oil until it begins to soften.

Add carrots and cook for 3 minutes.

Add ginger and continue cooking for 2 minutes.

Add broth and bring to a boil, simmer covered for 15 minutes or until vegetables are soft.

Purée soup in a blender or with a hand immersion blender until just blended.

Add orange juice and reheat.

healthydinner4

Parmigiano-Reggiano Baked Eggs with Swiss Chard

Serves 4

Serve with thick slices of your favorite bread.

Ingredients

  • Butter for the ramekins
  • 2 teaspoons extra-virgin olive oil
  • 2 large garlic cloves, sliced
  • 4 cups packed thinly sliced Swiss chard leaves (reserve chard stems for another use)
  • 3/4 cup coarsely grated Parmigiano-Reggiano cheese, divided
  • 2 small tomatoes, halved, seeds removed, diced 
  • 4 large eggs
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper

Directions

Preheat the oven to 350°F and generously butter 4 (6-ounce) ramekins or small gratin dishes.

In a large skillet, heat oil over medium heat. Add garlic and cook 1 minute. Add chard; cover the skillet and cook, stirring frequently, until chard is tender, 8 to 10 minutes; add a few tablespoons of water if the skillet begins to dry out. Remove from the heat and pour off any excess liquid.

Stir in 1/2 cup of the cheese and half of the tomato. Spoon the mixture evenly into the prepared ramekins. Break an egg into each ramekin and sprinkle with the remaining cheese. Pile remaining tomato around the eggs and season with salt and pepper. Place on a baking sheet and bake until the egg whites are  set, about 20 minutes. Cool 5 minutes before serving.

Dinner #4

healthydinner6

Panko-Crusted Steak Over Vegetable Ragù

Ingredients

  • 1 medium zucchini
  • 1 small onion
  • 1 medium tomato
  • 1 large red bell pepper
  • 8 oz whole baby portabella mushrooms
  • 2 tablespoons tomato paste
  • 2 tablespoons water
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons dried Italian seasoning, divided
  • 2 tablespoons panko bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • 1/4 teaspoon ground smoked paprika
  • 1 1/2 lbs lean steak (such as filet, sirloin or top round)

Directions

Preheat the oven to 425°F.

Cut zucchini, onion, tomato and bell pepper into 1/2-inch pieces.

Cut mushrooms in half.

Whisk tomato paste, water and balsamic vinegar until smooth; toss with vegetables and 1 teaspoon of the Italian seasoning. Place vegetables on a baking sheet in a single layer; bake 15-20 minutes or until tender. Remove to a serving platter.

Combine remaining 1 teaspoon Italian seasoning, panko bread crumbs, Parmesan cheese and paprika until blended. Coat both sides of the steak with the bread crumb mixture. Place steak on a second baking sheet; bake 10-12 minutes or until the temperature reaches 145°F on an instant read thermometer (for medium-rare). Slice the steak and serve over the vegetable ragu..

Note: If you unable to find smoked paprika, regular paprika will work as well.

Dinner #5

healthydinner2

Tuna Parmesan

Ingredients

  • 4 – 5 to 6 ounce fresh or frozen tuna steaks
  • 2 lemons
  • 1/3 cup olive oil
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 12 ounces fresh asparagus
  • 1 – 5 ounce package mixed baby salad greens
  • 1/3 cup shaved Parmesan cheese

Directions

Thaw fish, if frozen. Preheat the oven to 450 degrees F.

Finely shred 2 teaspoons peel from one lemon. Squeeze juice from the lemon.

For the dressing:

In a small bowl whisk together the lemon peel and juice, olive oil, pepper and salt; set aside. Cut the remaining lemon into wedges; set aside.

Snap off and discard woody bases from the asparagus. Place asparagus in a single layer in a shallow baking pan. Drizzle with 2 tablespoons of the dressing. Bake, uncovered, for 8 minutes.

Meanwhile, pat the tuna dry with paper towels.

In a large skillet heat 1 tablespoon of the dressing over medium heat. Add tuna; cook for 8 to 12 minutes or until browned and the center is slightly pink.

Divide greens among serving plates; top with tuna and asparagus. Drizzle remaining dressing over all. Top with the shaved Parmesan cheese. Serve with lemon wedges.



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