Easy Healthy Dinners




SUMMER FARROTTO

1 boneless, skinless chicken breast (3 oz)
2 Tbsp olive oil, divided
1/4 cup sliced red onion
1 cup diced yellow squash
1/2 cup dry farro
1 Tbsp chopped parsley
1 Tbsp grated Parmesan cheese

Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice. Sauté onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water, bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in chicken, parsley, and cheese, and serve.

TOTAL: 490 calories

Haven’t tried farro? It’s an Italian grain with a nutty flavor that is packed full of essential nutrients such as magnesium, B vitamins, niacin, zinc, protein, and fiber.

Beef and Veggie Salad Bowl
5/31 LEVI BROWN
BEEF AND VEGGIE SALAD BOWL

2 Tbsp dry red quinoa
2 cups mesclun greens
3 oz cooked lean beef, cubed
1/2 cup chopped broccoli florets
1/4 red bell pepper, chopped
2 tsp olive oil
1 tsp red wine vinegar

Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk oil and vinegar for dressing.

Total: 320 calories

Who needs Mexican fast food with this healthy alterative?

Bow Ties with Spring Vegetables
6/31 MITCH MANDEL
BOW TIES WITH SPRING VEGETABLES

2 oz dry whole-grain farfalle pasta
2 tsp olive oil
1/2 cup artichoke hearts
1/4 cup sliced red onion
1/4 cup peas
1 Tbsp chopped fresh mint

Cook pasta as directed and toss with oil, vegetables, and mint. Season with salt and pepper to taste.

TOTAL: 370 calories

Full of fiber, those artichoke hearts will help you fill up faster—and stay full. Bye,midnight snacking!

Half-Homemade Soup with Asparagus
7/31 LEVI BROWN
HALF-HOMEMADE SOUP WITH ASPARAGUS

4 oz boneless, skinless chicken breast
1 cup Amy’s Organic Chunky Vegetable soup
2 Tbsp dry quinoa
1 cup chopped kale
10 small asparagus spears
2 tsp soy sauce
1/8 tsp grated fresh ginger

Bake chicken at 350°F for 25 minutes, then shred with a fork. Meanwhile, combine soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done, about 15 minutes. Add chicken. Steam asparagus, then toss with soy sauce and ginger. Serve asparagus on the side.

TOTAL: 330 calories

A proven anti-inflammatory, fresh ginger is full of antioxidants that boost your immunity, so this soup is perfect for a warm meal when you’re feeling under the weather.

Pork with Veggies
8/31 LEVI BROWN
PORK WITH VEGGIES

1 pork tenderloin (4 oz)
1 cup steamed green beans
2 Tbsp sliced almonds
1 baked sweet potato

Season pork with salt and pepper, sear in an ovenproof skillet coated with cooking spray, and transfer to a 450°F oven for 15 minutes. Slice and serve with green beans topped with almonds, and a sweet potato.

Total: 370 calories

Did you know that sweet potatoes pack 438 percent of your daily value of infection-fighting vitamin A? Not bad for a delicious side dish.

Pizza Party
9/31 LEVI BROWN
PIZZA PARTY

1 Amy’s Light ‘N Lean Italian Vegetable Pizza
3 oz broccoli slaw
1/4 cup black beans
1/4 cup sliced scallions
1 tsp olive oil
1 oz lemon juice

Bake pizza. Blend slaw, beans, scallions, oil, and lemon juice, and serve on the side.

Total: 400 calories

This pizza only costs you 280 calories. A fast-food personal pie? Double that.

 

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