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Balsamic Chicken and Mushrooms – poultry, dinner

Written by Philip Walter on May 24 at 12:30 am.

Another healthy recipe - Turkey Chili.

Here’s a tasty recipe my wife and I adapted last night. It’s cheap and relatively easy to make. It is also fairly modular in that it can fit into pretty much any meal plan. If you’re on a low-carb type plan, just add your favorite veggies to the side. We added spinach and (since we don’t mind a few whole-grain carbs) a package of Near East’s Roasted Pecan and Garlic Whole Grain Blend.

A couple notes here – 1) If you’re not so much into the vinegar taste, you could cut that with something sweet, like honey or maple syrup, or you could add a bit of your favorite stock; 2) At the end of simmering, you could also stir in a bit of flour to thicken the sauce. Try it for yourself and leave a comment below telling us how you liked it and if you did anything differently to adapt it to your tastes.

Ingredients

  • 3 Boneless Skinless Chicken Breasts (about 1.25 lbs.), cut into halves
  • 1 14.5-oz Can Diced Tomatoes
  • 1/4 Cup Balsamic Vinegar
  • 1/2 Cup Red Wine (we used a Copolla Shiraz)
  • 3 Cloves Garlic, chopped
  • 1/2 Medium Onion, cut into rings
  • 1 Tbsp Olive Oil
  • 2 Large Portabella Caps, cut into cubes
  • 1 tsp Basil
  • 1 tsp Oregano
  • 1 tsp Rosemary
  • 1/2 tsp Thyme
  • Salt and Pepper to Taste

Directions

  • Season Chicken Breasts with salt and pepper.
  • Heat 1 Tbsp Olive Oil in large pot.
  • Saute Onion, Garlic and Chicken Breast over med-hi heat until chicken is brown and onion is clear.
  • Add Tomatoes, Mushrooms, Herbs, S & P, Wine, and Vinegar, bring to boil.
  • Reduce heat to med-lo and simmer for about 30 minutes.

Nutritional info for a fantastically healthy balsamic chicken recipe.

For a printable PDF version of this recipe, click here.

Philip’s Famous Turkey Chili – poultry, dinner

Written by Philip Walter on Mar 7 at 8:08 pm.

Another healthy recipe - Turkey Chili.

Nothing’s better on a cold evening than chili. This is my version with turkey breast and half a beer. I like to serve it with a little grated cheese and whole grain crackers, though the cheese and crackers aren’t figured into the calorie count here. Enjoy!

Ingredients

  • 1 28-oz Can and another 15.5-oz Can Diced Tomatoes
  • 3 15.5-oz Cans Beans (use a couple different kinds if you like)
  • 1.25 lbs Ground Turkey Breast
  • 4 Cloves Garlic, chopped
  • 1 Medium Onion
  • 2 Tbsp Olive Oil
  • 6 oz of Your Favorite Beer (mine’s Sierra Nevada Pale Ale)
  • 1-1/2 Tbsp Chili Powder
  • 2 tsp Cumin
  • 1 tsp Red Pepper
  • 2 Bay Leaves
  • 1 Tbsp Ketchup (optional for a little added sweetness)
  • Salt and Pepper to Taste

Directions

  • Heat1 Tbsp Olive Oil in large pot.
  • Mix 1/2 Tbsp Chili Powder, 1 tsp Cumin, and Salt and Pepper with Turkey and cook several minutes until done. Remove meat from pot.
  • Mix 1/2 Tbsp Chili Powder, 1 tsp Cumin, Salt and Pepper, and Garlic with Onion and cook until Onion is translucent.
  • Place Turkey back into pot, pour half of 12-oz beer into pot and bring to a boil.
  • Cook for several minutes until about half of beer is reduced.
  • Add Beans, Tomatoes, Bay Leaves, 1/2 Tbsp Chili Powder, 1 tsp Red Pepper, and Ketchup if desired.
  • Bring to a boil, then let simmer on medium for at least 40 minutes.

Nutritional info for a fantastically healthy turkey chili recipe.

For a printable PDF version of this recipe, click here.

My Healthy Brown Rice Paella – seafood, poultry, dinner

Written by Philip Walter on Feb 29 at 4:44 am.

Tasty yet healthy paella recipe using brown rice and turkey sausage.

This twist on traditional paella uses turkey sausage instead of chirizo and long grain brown rice to up the health factor. It’s a great dish!

Ingredients

  • 2 Cups Brown Rice, uncooked
  • 3 Tbsp Olive Oil
  • 1 Tbsp paprika
  • 2 tsp Oregano
  • 2 lbs Boneless Skinless Chicken Breast, cubed
  • 4 Garlic Cloves, chopped
  • 1 tsp Crushed Red Pepper Flakes
  • 1 Bay Leaf
  • 1/4 Cup Fresh Parsley, chopped
  • 1 qt Chicken Stock
  • 2 Lemons, zested
  • 1 Medium White Onion
  • 1 Red Bell Pepper, coarsely chopped
  • 1 lb Turkey Sausage
  • 10 oz Shrimp, peeled, deveined
  • Salt and Pepper to taste

Directions

  • In a medium bowl mix together 1 Tbsp olive oil, paprika, oregano, and salt and pepper. Stir in chicken to coat. Cover and refrigerate.
  • Heat 1 Tbsp olive oil in paella pan, large skillet, or pot over med heat. Stir in garlic, red pepper flakes, and rice. Cook, stirring to coat rice with oil, for 3 minutes.
  • Stir in bay leaf, parsley, chicken stock, and lemon zest. Bring to a boil, reduce heat to medium-low and simmer 25-30 minutes.
  • Meanwhile, heat 1 Tbsp olive oil in separate large skillet over med heat. Stir in chicken and onion. Cook 5 min. Stir in bell pepper and sausage. Cook 5 min. Stir in shrimp. Cook 2-3 min.
  • Serve meat mixture over rice.

My healthy version of a traditional paella.

For a printable PDF version of this recipe, click here.

Aegean Shrimp Over Rice – seafood dinner

Written by Philip Walter on Feb 24 at 11:53 pm.

Wonderful dinner recipe - Aegean Shrimp Over Rice.

This seafood dinner option tastes GREAT, but it does have a little more fat in it than most of the recipes you’ll find here. One way to reduce that is to go with Reduced- or Non-Fat Feta Cheese. I like it as is, so I try to fix it in on a day I know I’ve been really good.

Ingredients

  • 2 Medium Tomatoes, chopped
  • 1 Medium Onion, chopped
  • 1 Tbsp Olive Oil
  • 2 Garlic Cloves, crushed
  • 1 tsp Basil
  • 1 Bay Leaf
  • 1 tsp Oregano
  • 1/4 Cup Fresh Parsley, chopped
  • 1/2 tsp Sesame Oil
  • 1 10-oz Package Frozen, Peeled, Deveined Shrimp, thawed
  • 1 6-oz Package Feta Cheese
  • 8 Black Olives, halved
  • 1/2 Lemon
  • Salt and Freshly Ground Pepper to Taste
  • 3 Cups Cooked Rice

Directions

  • Preheat oven to 475 degrees
  • Heat oil in large skillet over med-hi heat
  • Add onion and saute until soft
  • Stir in tomatoes, garlic, bay leaf, basil, oregano, parsley, sesame oil, salt, and pepper and cook 4 to 5 minutes
  • Remove vegetables from skillet with slotted spoon, so as to reserve liquid
  • Cook shrimp in juices until pink
  • Spread vegetables in bottom of 8″ by 8″ by 2″ baking dish, add shrimp and juices, then sprinkle feta on top
  • Arrange olives on top of feta and squeeze lemon juice over all
  • Bake 10 to 15 minutes and serve over rice

Nutritional information for Aegean Shrimp Over Rice.

For a printable PDF version of this recipe, click here.

Southwestern Black Bean Lasagna Rolls – vegetarian dinner

Written by Philip Walter on Feb 23 at 2:12 am.

Wonderful vegetarian dinner recipe - Black Bean Lasagna Rolls.

This vegetarian dinner option takes a little more work than most of the other recipes on this site, but it’s worth it!

Ingredients

  • 10 Whole Wheat Lasagna Noodles
  • 1 Cup Reduced Fat Grated Mexican Cheese Mix
  • 1/2 of a 14-oz Container Soft Tofu
  • 1/2 of a 15-oz Container Part Skim Ricotta Cheese
  • 4-oz Can Green Chiles, drained
  • 15-oz Can Black Beans
  • 2 Tbsp Cilantro, chopped
  • 2 Garlic Cloves, chopped
  • 1/2 tsp Chili Powder
  • 1/2 tsp Cumin
  • Several Splashes of Hot Sauce
  • Salt and Pepper to Taste
  • Salsa of Your Choice

Directions

  • Preheat oven to 350 degrees
  • Cook noodles as directed on packaging
  • Mix all remaining ingredients in medium-sized mixing bowl
  • Use a spoon to spread black bean mixture onto one side of each noodle
  • Carefully roll each noodle from one side to the other like a sleeping bag
  • Place rolls seam side down into a baking dish (spread a bit of oil or use cooking spray to prevent sticking)
  • Bake for 25 minutes or until heated through
  • Top with salsa and a bit of cilantro

Nutritional information for Southwestern Black Bean Lasagna Rolls.

For a printable PDF version of this recipe, click here.

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