For those of us that wish to lose weight or just eat healthier, low-calorie dinners are a must. They need not skimp on flavor. One option is to eat smaller portions; the recipes below offer little calories with larger servings.
Southwestern Turkey Chili Recipe
This is a colorful and flavorful chili made with healthy turkey.
2 tablespoons oil
1 cup onion, chopped
1 cup green bell pepper, chopped
1 cup red bell pepper, chopped
2-1/2 cups cooked turkey, chopped
2 cans (14.5 ounces each) Diced Tomatoes with Roasted Garlic, undrained
1 can (15 ounces) tomato sauce
1 can (15 ounces) pinto beans, drained
1 can (4 ounces) diced green chilies
1 tablespoon chili powder
1 teaspoon ground cumin
1 tablespoon hot sauce (optional)
1 teaspoon Worcestershire sauce (optional)
1 teaspoon salt
1 teaspoon black pepper
In a large sauce pan over medium heat, heat the oil until hot. Cook the onion and bell peppers until tender. Add the turkey, tomatoes, tomato sauce, beans, chilies, chili powder, cumin, salt, pepper, hot sauce, and Worcestershire sauce. Bring to a boil, cover, and simmer for about 30 minutes on low heat.
Serve with corn bread.
Bean Soup With Kale Recipe
This is a flavorful vegetarian soup that will warm the body during colder months and provide all kinds of nutrients and fiber.
1 tablespoon olive oil
8 garlic cloves, minced
1 medium onion, chopped
4 cups raw kale, chopped
4 cups vegetable broth
2 (15 ounces) cans navy beans, undrained
2 (15 ounces) cans sliced carrots, undrained
1 (28 ounces) cans diced tomatoes
2 teaspoons Italian herb seasoning
salt and pepper
1 cup chopped parsley
1/2 cup shredded parmesan cheese
In a large pot, heat olive oil and sauté garlic and onions until tender. Wash the kale, add it to the pot and sauté until wilted. Add 3 cups of broth, 2 cups of the beans, carrots, tomatoes, herbs, salt, and pepper. Simmer for about 5 minutes. In a food processor, blend the rest of the beans and broth until smooth and stir into the soup to thicken it. Simmer for about 15 minutes. Serve in bowls and top with chopped parsley and parmesan.
Serve with crusty bread.
Baked Eggplant Parmesan Recipe
This is a flavorful vegetarian version of a popular Italian dish.
2 teaspoons olive oil
2 large eggs
3/4 cup plain breadcrumbs
3/4 cup grated parmesan cheese
1 teaspoon dried oregano
1/2 teaspoon dried basil
salt and pepper
2 large eggplants, peeled and cut into 1/2-inch slices
6 cups (28 ounces) chunky tomato sauce
1-1/2 cups shredded mozzarella cheese
Brush baking sheets with oil and preheat the oven to 375°F. In a bowl, whisk together eggs and 2 tablespoons water. In another bowl, mix together the breadcrumbs, 3/4 cup Parmesan, oregano, basil, and season with salt and pepper. Dip eggplant slices into the egg mixture, roll in the breadcrumb mixture, and place on baking sheets. Bake for about 20 minutes until golden brown on top. Turn eggplant slices over and continue baking for another 20 minutes until browned. Remove from oven and increase the temperature to 400°F. In a baking dish, spread 2 cups of sauce, place the eggplant slices in a single layer on top of the sauce, cover with 2 cups of sauce, and 1/2 cup of mozzarella cheese. Top with grated Parmesan cheese and bake for about 20 minutes until the mozzarella cheese is melted.
Serve with garlic bread with low-fat butter.
Tilapia with Green Beans Recipe
Fish is always a healthy alternative to red meat. This recipe can be made with all kinds of fish.
4 tablespoons flour
4 teaspoons fresh oregano, chopped
4 tablespoons fresh parsley, chopped
salt and pepper
8 6-ounce tilapia fillets
8 tablespoons unsalted butter
1 pound green beans
2 cloves garlic, chopped
2 cups cherry tomatoes, cut in halves
1 lemon, juiced
In a dish, mix the flour, oregano, parsley, and season with salt and pepper. Heat a skillet over medium heat and melt 2 tablespoons of butter. Coat the fish in the flour mixture and fry the fish for about 4 minutes on the first side, turn over, fry for another 2 minutes until golden brown, and remove from the pan. Sauté the green beans and garlic in the skillet and cook for about 2 minutes. Season with salt and pepper, add the tomatoes, and cook for about 1 minute until tomatoes are softened but not mushy. Add the lemon juice and 1/4 cup water, cover, and sauté for about 3 minutes until the beans are tender. Remove from heat. immediately and add 1 tablespoon butter on top until melted.
Serve with boiled potatoes with a touch of low-fat butter and parsley.
Tuscan Pork Roast Recipe
A lean pork roast can be as healthy as turkey.
2 pounds boneless pork roast, lean
4 garlic cloves, cut into slices
4 teaspoons olive oil
3 tablespoons fresh rosemary, chopped
salt and pepper
1 cup white wine
Preheat oven to 350°F.
Use a sharp knife to make several small cuts in the roast and place a garlic slice in each cut. Rub the roast with oil and season with rosemary, salt, and pepper. In a roasting pan, place the roast, pour 1/4 cup wine over it, and place it in the oven for about 2 hours (or the roast measures 160°F at its center). Baste with pan drippings and add 1/4 cup of wine every 30 minutes with the final 1/4 poured over the roast a few minutes before removing from the oven.
Serve with garlic mashed or smashed potatoes with or without vegetable broth.
Sources: Food Network, Food.com, Martha Stewart.com, Hunt’s