Healthy Dinner Recipes

I thought this looked good! Post your favorite Healthy Dinner Recipes (just click "post reply"!)

1/2 cup orange juice, divided
1 small onion, finely chopped
2 cups cooked brown rice
3 tablespoons fresh ginger, grated
2 teaspoons dried parsley
1/4 teaspoon dried thyme
4 (4-ounce) boneless, skinless chicken breasts
1/4 teaspoon cinnamon

Heat oven to 350 degrees. Heat 1 tablespoon orange juice in small saucepan over medium heat. Add onion and cook in orange juice until soft, stirring frequently. Add rice, ginger, parsley and thyme and mix well. Spray a square baking dish (8x8x2 inches) with nonstick cooking spray. Spoon rice mixture into baking dish. Place chicken breasts over rice mixture. Pour remaining orange juice over rice mixture, sprinkle with cinnamon, cover and bake 30 minutes. Remove cover and bake another 15-20 minutes or until chicken is no longer pink in the center.

Makes 4 Servings
Serving Size: 1 chicken breast and 6 ounces rice






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For a healthier terriyaki sauce you can try this...
Equal parts:
Soy Sauce (low sodium)
Water
Splenda
If you want it to be thicker you can add cornstarch to it before and bring it to a boil. I've made this over whole grain noodles with grilled chicken and stir fry veggies!

I've never been much of a vegetable eater, even in my childhood days I used to sit at dinner table for 2-3 hours (under the careful surveillance from my mom, the vegetable regime leader) until I ate all of my green beans. I'd finally drench them in ketchup and choke them down. Luckily, I've now discovered that throwing some broccoli on the BBQ for a few minutes until it turns slightly brown, putting a little bit of spray butter (I can't believe its not butter...courtesy of Fabio), and some McCormick Vegetable Supreme Seasoning I find myself enjoying the taste of Broccoli.

BBQ Health Makeover Posted Tue, Jun 03, 2008, 12:20 pm PDT

Load your plate with the typical high-fat BBQ fare - cheeseburger, one beef/pork sausage, large scoop macaroni salad, handful of chips, 16-oz glass of lemonade and apple pie a la mode - and your body gets hit with 2,260 calories, 126 grams of fat, 48 grams saturated fat, and more than 100 grams sugar. Yikes!

And here's a depressing thought: in order to burn these calories off, you'll have to do one of the following activities:

* Walk on a treadmill at 3.5 mph for 6.3 hours
* Stay on the elliptical machine for 4.7 hours
* Hit the pool and swim the breast stroke for 4.7 hours
* Grab your gloves and garden for 6.3 straight hours
* Spend 9 straight hours scrubbing and straightening your home

But there's good news; thanks to deliciously healthy, lower-cal alternatives, you can still enjoy a BBQ fiesta without calorie overload. Here's my 4-step rundown:

Step One: Swap high-fat burgers for lean turkey, bison and veggie burgers.

Typical hamburgers are made from high-fat, marbled ground beef. Not only are they high in calories but they're also loaded with artery-clogging saturated fat. Instead choose bison burgers, turkey burgers, and veggie burgers.

Step Two: Swap hot dogs and beef/pork sausages for poultry sausages.

Hot dogs and beef/pork sausages are typically 70% fat - with a fair amount coming from the saturated type. Instead choose lean poultry sausages. Grocery stores carry a variety of brands which grill up just as juicy and delicious as the full fat beef versions. Best part, the math is completely reversed: these low-fat sausages provide up to 70% high quality protein and less than 30% fat.

Step Three: Swap fatty steaks, ribs, and chicken wings for skinless poultry, fish and seafood.

It's obvious we run into the same high fat problem with marbled beef, but some people don't realize that chicken wings are almost all fat. Save yourself excessive calories and fat by switching to skinless chicken breasts and fish.

Step Four: Swap calorie-laden side dishes (think macaroni and potato salad!) for grilled vegetables.

Grilled vegetables are low calorie and loaded with vitamins, minerals, phytonutrients and fiber. Easiest prep: lightly coat vegetables with non-stick cooking spray and sprinkle with kosher salt or salt substitute and preferred seasonings (ground black pepper, garlic, Cajun powder, etc.).

Toss on the grill and you're set. Some favorites include eggplant, peppers, portabella mushrooms, onions, and zucchini. Also, grill corn on the cob, white and sweet potatoes (a bit higher in calories, but well worth the nutrition return).
By Joy Bauer, M.S., R.D., C.D.N

bfuller,

I read your post, I thought this link went along with it well - especially for the summer months!

Here it is: http://www.menshealth.com/bbq/index.html

This is an EXCELLENT recipe and cheap and very healthy!

15 oz can black beans, drained
1/3 c. red onion, minced
1/3 c. dry bread crumbs
1 tsp. chili powder
1 egg, beaten

1/3 c. fat free mayonnaise
1/3 c. salsa

Mash 2/3 of the black beans in medium bowl. Add rest of the whole beans, egg, red onion, bread crumbs, and chili powder. In small bowl combine mayo and salsa. Chill both for 30 minutes. Form bean mixture into 4 burgers. Cook in lightly oiled frying pan about 5 minutes each side on medium heat. Serve on bun with regular burger toppings including the salsa mayo. DELICIOUS!

That sounds good - I'll have to try this one for sure!