Dinner Meals
Equal to One Protein and 2 Veggies
Grilled Meat Loaf - Dinner (serves 4)
1lb Lean ground beef or turkey
¼ cup ketchup
¼ cup quick cooking oats
¼ cup green pepper chopped
¼ cup onion chopped
1 egg white
1 tsp dried parsley flakes
1 tsp Worcestershire sauce
½ tsp garlic powder
½ tsp dried basil
¼ tsp pepper
In a bowl, crumble the beef/turkey and combine all
ingredients together. Shape into a loaf and put on foil on the grill,
don’t cover with the foil. Close the grill and grill on medium heat
for 40-50 mins. Let stand for 10 mins and then slice and serve!!
You can do a cup of veggies on the side so that you have a complete
Dinner.
Chicken Piccata - Dinner (serves 4)
Olive oil-flavored cooking spray
1 cup (1/4-inch) strips red bell pepper (about
1 medium)
3/4 cup thinly sliced onion (about 1/2 large
onion)
1 1/2 cups matchstick-cut zucchini (about
1 medium)
1 1/4 cups matchstick-cut yellow squash (about
1 medium)
1 cup cherry tomatoes, halved
2 garlic cloves, minced
1/3 cup Parmesan cheese, divided
1/2 cup thinly sliced fresh basil
4 (4 ounce) skinless, boneless chicken breast
halves, trimmed
1/2 teaspoon freshly ground black pepper,
divided
1 1/2 cups fat-free, less-sodium chicken
broth
6 tablespoons fresh lemon juice
2 tablespoons capers
1/2 cup sliced green onions
Heat a large nonstick skillet over medium-high
heat. Coat pan with cooking spray. Add bell
pepper and onion; sauté 8 minutes or until
tender and beginning to brown. Place onion
mixture in a large bowl; keep warm. Return
pan to medium-high heat. Recoat pan with
cooking spray. Add zucchini and yellow squash;
sauté 4 minutes or until crisp-tender. Add
tomatoes and garlic; sauté 2 minutes. Add
squash mixture to reserved onion mixture.
Keep warm.
Add 1/4 cup Parmesan cheese and basil; toss
to combine. Keep warm.
Sprinkle both sides of chicken with black
pepper. Heat a large nonstick skillet over
medium-high heat. Coat the pan with cooking
spray. Add chicken, and cook 4 minutes on
each side or until done. Remove from pan;
keep warm.
Add broth, juice, and capers to panBring
to a boil; cook 3 minutes. Remove from heat.
Add green onions. And remaining parmesan
cheese to the top.
Tangy Cole Slaw - Dinner *just vegetable (serves 5)
1 (16-ounce) package cabbage-and-carrot coleslaw
2 tablespoons minced red onion
1/4 cup low-fat mayonnaise
2 tablespoons sugar
1 tablespoon 1% reduced-fat milk
1 tablespoon low-fat buttermilk
1 tablespoon fresh lemon juice
1 1/2 teaspoons prepared horseradish
1 1/2 teaspoons white vinegar
1/4 teaspoon salt
1/8 teaspoon black pepper
Place half of coleslaw in food processor; pulse 6 times. Place in a large bowl.
Repeat with remaining coleslaw. Add onion to coleslaw.
Combine mayonnaise and remaining ingredients,
stirring with a whisk. Add to slaw mixture; toss well. Cover and
chill.
Egg Salad Wraps - Dinner (serves 2)
8 eggs
2 tbsp lowfat mayonnaise
1 tsp paprika
½ tsp pepper
4 Big romaine lettuce leaves
1 Tomato
Boil the eggs to make the egg salad, when done, cool
and put 2 whole eggs in a bowl and the rest of the eggs just the
whites, then mash and add paprika and pepper. Spoon into lettuce
leaves and add some tomato slices, wrap and eat!! Have with a side
salad to make a complete Dinner meal.
Meatballs
with Vegetable Sauce - Dinner (serves
4)
Meatballs:
1 lb ground beef or turkey
2 tbsp chopped onion
1 tbsp parmesan cheese
1 tbsp ketchup
1 tsp basil
Blend these ingredients together to form meatballs.
Place 1 inch apart on a sprayed baking sheet, bake uncovered at 425
for 10-12 mins. Drain on paper towels.
Sauce:
2 cups sliced fresh mushrooms
¼ cup chopped celery
½ cup chopped green pepper
1 cup fresh tomatoes, chopped
4 cups zucchini cut into strips
½ cup tomato sauce
2 tsp splenda
2 tbsp beef broth (low sodium)
4 tsp lemon juice
¼ tsp garlic powder
In a saucepan, saute mushrooms, celery, pepper, and
zucchini, after 5 mins, stir and add in tomatoes and sauce, splenda,
broth, lemon and garlic powder. Bring to a boil, reduce heat and
add in meatballs. Cover and simmer 10 more mins.
Roasted Vegetable Salad - Dinner (serves 2)
Romaine lettuce
1 zucchini, sliced
1 cup mushrooms, sliced
½ cup red peppers, diced
¼ cup sliced pineapples
½ cup salsa
¼ cup fat free sour cream
8 oz grilled steak or chicken, diced
Spray a baking sheet with Pam and place all veggies
on sheet. Broil at 450 about 10 mins until veggies are tender, cover
with the pineapples and broil 3 more mins. While veggies are cooling,
make your Romaine salad and add in the salsa and sour cream, stir
in well. Add on your grilled steak or chicken and top with the roasted
veggies.
Meat Sauce on Zucchini - Dinner (serves 2)
8 oz ground turkey
¼ cup onions, chopped
4 zucchini, cut into strips with a peeler
(like spaghetti)
1 can diced tomatoes, no salt added
½ tsp garlic
1 tsp basil
1 tbsp parmesan cheese
Spray a pan and saute your turkey and onions together,
once cooked, spray pan and add zucchini and sauté 5-7 mins. Add in
the remaining ingredients and simmer on low for 5 mins.
Tomato Chicken Bake - Dinner (serves 4)
1 lb chicken breast, cut into 4 breasts
1 can diced stewed no salt added tomatoes
2 tbsp Just Too Good Italian dressing
½ cup onions, chopped
½ cup diced canned pineapple
3 cups cabbage, shredded
2 tbsp parmesan cheese
Place chicken in a glass baking dish, pour the dressing
on the chicken then add the onions, pineapples and cabbage. Pour
the canned tomatoes on the top and bake at 350 uncovered for 40 mins
or until chicken is completely cooked. Add the parmesan cheese on
the top and serve.
Green
Beans and Veggie Supreme - Dinner (serves
6)
Counts as 2 Veggies
Serves 6 one cup servings
5 cups cut green beans
3 cups thinly sliced onions
4 garlic cloves,
minced
2 tsp splenda
1/2 tsp lite salt
1/4 tsp black pepper
2 tablesp balsamic vinegar
1 tsp basil
1/2 tsp oregano
4 cups cherry tomatoes, halved
1/8 cup ( 1 oz) grated parmesan cheese
preheat oven to 400.
Cook beans in boiling water about 3 mins, rinse under cold water, set
aside
Heat a nonstick skillet with pam spray over med high heat. add onion and
next 4 ingredients, saute 8 mins, stirring frequently. Stir in vinegar, basil
and oregano, cooke 2 mins. remove from heat.
Arrange beans in an 11x7 baking dish coated with pam spray. top with onion
mixture, arrange tomatoes on top of onion mixture, and sprinkle with the cheese.
bake for 35 mins.
New England
Clam Chowder - Holly Style - Dinner (serves 4)
Counts as 1 protein, 2 veg
Serves 4
1 cup each of diced onion and celery
2 cups cubed butternut squash or turnip
1 cup water
1 tsp thyme
1/8 tsp pepper
1 8 oz bottle of clam juice
1 bay leaf
1 cup 1% milk
1 tablespoon flour
1 (6 1/2 oz) can of minced clams, undrained
8 oz of cooked shrimp cut into very
small pieces
pinch parsley
use nonstick skillet and add pam spray, put in onions, celery and saute
5 mins. Stir in squash or turnip and next 5 ingredients. bring to boil, cover,
reduce heat, and simmer 12 mins or until squash or turnip is tender.
combine milk and flour in a bowl and whisk until smooth. add flour mixture
and clams to skillet, bring to a simmer, add shrimp and cook 2 minutes, stirring
frequently. discard bay leave, add parsley and serve!
Cilantro Chicken Dinner - Dinner *protein only(serves 12)
1/2 cup chopped onion
1/3 cup fresh cilantro leaves
1/4 cup fresh parsley leaves
1/4 cup fresh orange juice
1/4 cup fresh lime juice
6 garlic cloves
12 (4-ounce) skinless, bone-in chicken breast halves
2 teaspoons salt
1 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
Cooking spray
Combine first 6 ingredients in a food processor; process until smooth.
Place 6 chicken breast halves and half of herb mixture in a large zip-top plastic
bag. Place remaining breast halves and remaining herb mixture in a second large
zip-top plastic bag. Seal and marinate in refrigerator 1 hour, turning bags
occasionally.
Prepare grill.
Remove chicken from bag; discard marinade. Let chicken stand 15 minutes. Sprinkle
chicken evenly with salt, cumin, and pepper. Place chicken, breast side down,
on a grill rack coated with cooking spray. Grill 12 minutes on each side, turning
once.
Kicked Up Green Beans - Dinner (serves 6)
6 cups quartered cremini mushrooms (about 1 pound)
1 cup thinly sliced shallots
5 garlic cloves, chopped
1 1/2 pounds green beans, trimmed
Cooking spray
1 tablespoon chopped fresh thyme
1/2 teaspoon freshly ground black pepper
½ tsp lite salt or Mrs Dash
24 oz Grilled Chicken
Preheat oven to 450°.
Combine first 4 ingredients on a jelly-roll pan coated with cooking spray.
sprinkle with thyme and pepper. Toss well to coat. Bake at 450° for 30 minutes
or until beans are lightly browned. Sprinkle with salt; toss to combine.
Serve with your 4 oz portion of chicken.
Asian Turkey Burgers - Dinner *protein only (serves 4)
1 1b. ground turkey
1/3 cup finely chopped onion
3 tablespoons finely chopped fresh parsley
1 teaspoon Worcestershire sauce
2 tablespoons minced green bell pepper
1 tablespoon low-sodium soy sauce
1 tablespoon cold water
2 teaspoons grated peeled fresh ginger
1/2 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves, minced
Cooking spray
4 Big Romaine Lettuce leaves
Combine the first 11 ingredients in a large
bowl. Divide turkey mixture into 4 equal portions, shaping each into
a 3/4-inch-thick patty.
Place a large nonstick skillet coated with
cooking spray over medium-high heat until hot. Add patties; cook 5
minutes on each side or until done. Place the burger in the leave and
cover like a bun.
Garlic Braised Pork Roast -
Dinner (serves 7)
1 (2 1/4-pound) rolled boneless white meat
pork loin roast
1 tablespoon vinegar
2 large garlic cloves, thinly sliced
1/2 teaspoon salt
1/2 teaspoon cracked black pepper
Vegetable cooking spray
Sage, oregano, and rosemary sprigs
3 zucchini cut into slices (the long way)
3 yellow squash cut into slices (the long
way)
3 cups green beans
Unroll roast, and trim fat. Reroll the roast,
and secure at 1-inch intervals with heavy string. Rub surface of
roast with vinegar. Make several 1-inch-deep slits in the roast,
and stuff with garlic slices. Sprinkle salt and cracked black pepper
over roast.
Place roast on a broiler pan coated with cooking
spray.. Bake at 350° for 2 hours. Garnish roast with fresh herbs. For
the vegetables about ½ hour prior to the roast being done, you can
place the veggies on a cookie sheet (you may need 2) and spray with
pam spray, use some garlic powder to sprinkle over the veggies. Place
in oven and cook 15 mins, flip, spray and cook another 10-15 mins until
they are slightly browned.
Stuffed Chicken Breast -
Dinner (serves 6)
FILLING:
½ cup fat free ricotta cheese
½ cup part skim ricotta cheese
1/4 cup (about 1 1/2 ounces) grated fresh
Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1 (10-ounce) package frozen chopped spinach,
thawed, drained, and squeezed dry
1 large egg
CHICKEN:
6 (6-ounce) skinless, boneless chicken breast
halves
1/2 cup dry white wine
To prepare filling, combine first 8 ingredients.
Preheat oven to 350°.
To prepare chicken, place each chicken breast
half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch
thickness using a meat mallet or rolling pin. Divide and spread filling
evenly over chicken breast halves. Roll up jelly-roll fashion. Tuck
in sides; place chicken, seam side down, in a 13 x 9-inch baking dish.
Pour wine over chicken. Cover dish with foil.
Bake at 350° for 30 minutes, basting chicken
with wine every 10 minutes. Uncover and bake an additional 15 minutes
or until chicken is done. Remove chicken from pan; keep warm. Strain
wine mixture through a sieve over a bowl; discard solids. Serve wine
mixture over chicken.
Sweet Pork Chops - Dinner (serves 2)
HAVE TO ADD YOUR OWN VEGGIE TO THE RECIPE
2 4oz Boneless Pork Loin Chops
1/2 cup Polaner All Fruit, apple or cherry
preserves
1 tsp balsamic vinegar
1/2 tsp lite salt
1/4 tsp black pepper
Spray skillet and saute on med-high heat, sprinkle
salt and pepper on chops
and cook 4 mins on each side. Remove Pork from
pan and turn off heat, add in
preserves to the still hot pan and vinegar,
stir for 30 seconds and pour over
chops. Serve with a veggie of your choice.
Itailian
Chicken Over Veggies - Dinner (serves 2)
12 oz chicken breast
2 tbsp. Wishbone Just Too Good Itailian Dressing
Put chicken and dressing in ziploc baggie and
marinade overnight.
2 zucchini, cut lengthwise into strips
1 onion cut into slices
10 whole mushrooms on skewers
1 tbsp. balsamic vinegar
Pam spray the grill and start the chicken and
spray foil and place onion
slices on foil and grill. After 10 mins, add
the zucchini to the grill. Flip
zucchini after 4 mins. then add mushrooms to
the grill. Add the balsamic vinegar
to the onions and the mushrooms. Then grill
1 more mins. once all veggies are
tender and chicken is cooked serve it up.
Chinese Shrimp - Dinner (serves 2)
8 oz Shrimp cooked and shelled
2 cups chopped cabbage
1/2 cup chopped onion
2 cups broccoli
1 tbsp reduced sodium soy sauce
1/4 tsp thyme
Pam spray a pan and saute the onions and cabbage, add in the broccoli and
lastly the shrimp. Once shrimp is done (3-4 mins) add the soy sauce and thyme,
saute 30 more seconds and serve.
