By Cynthia Sass, R.D.
December 16, 2010

Healthy Dinner Recipe #1: Shrimp and Veggie Creole Kebabs

Preheat grill. Meanwhile, heat a small skillet over medium on the stove top; add 1 tablespoon extra-virgin olive oil, 1/3 cup red onions, 1/3 cup green bell peppers chunks, and 1/3 cup eggplant chunks and cook until slightly tender, about 4 minutes. Stir in 1 tablespoon orange juice, ½ teaspoon minced garlic, 1/8 teaspoon chili powder, 1 teaspoon salt-free Italian herb seasoning, 1/8 teaspoon black pepper, and 1/8 teaspoon cayenne pepper. Remove from heat.

Alternate sautéed vegetables on wooden skewers with grape tomatoes and shrimp (you'll need 3 ounces medium shrimp, peeled and deveined). Wrap in foil. Place ½ cup frozen yellow corn on a separate square of foil and wrap tightly. Place both packets on the grill and cook for 5 to 7 minutes, turning skewers halfway through cooking time.

Unwrap corn and place on a plate. Season with ¼ teaspoon garlic powder. Unwrap kebabs and place on top of corn. Serve with lemon wedges on the side.

Healthy Dinner Recipe #2: Salmon-Ginger Rice Bowl

Whisk together 1 tablespoon orange juice, 1 tablespoon rice vinegar, and 1/2 teaspoon freshly grated ginger; stir in 2 tablespoons chopped scallions. Sauté 1/2 cup each sliced red bell pepper, chopped carrots, and shredded purple cabbage, and 1/4 cup each chopped celery and chopped onions in the orange ginger sauce until peppers are tender.

Place 1/2 cup cooked wild rice in the bottom of a salad bowl; top with sautéed vegetables and 3 ounces cooked wild salmon. Sprinkle with 2 tablespoons black or regular sesame seeds.

Healthy Dinner Recipe #3: Turkey Mock Tacos

On the stovetop over medium heat, sauté 1/4 cup each chopped red bell pepper and onions in 1/4 cup low-sodium vegetable broth until tender; set aside. Mix 1 tbsp chopped cilantro into 3 oz cooked 99 percent lean ground turkey. Evenly divide 1/2 cup thawed frozen corn and turkey into 4 large romaine lettuce leaves. Top with 1/2 cup salsa, sautéed vegetables (broth will have cooked out), and 1/4 medium avocado. Squeeze 4 lime wedges over mock tacos and serve.

Healthy Dinner Recipe #4: Black Bean Tacos with Cilantro Jalapeño Guacamole

Mash 1/4 avocado with 1 small diced jalapeño pepper and 1 tsp chopped fresh cilantro; refrigerate to chill. Meanwhile, sauté 1 cup chopped mushrooms and 1/2 cup each spinach and diced onions in 1/4 cup low-sodium vegetable broth until veggies are tender. Warm two taco-size whole-corn tortillas on a skillet. Stuff with 1/2 cup canned black beans (rinse first) and the veggies. Top with avocado mixture and a squeeze of fresh lime. Serve any extra vegetables on the side.

Healthy Dinner Recipe #5: Herbed Chicken Pasta Salad

In a sealable container, combine 1/2 cup each baby spinach leaves; cherry or grape tomatoes, sliced in half; chopped celery; and chopped red bell pepper. Add 1/2 cup cooked whole-grain pasta spirals and 3 ounces of cooked boneless, skinless chicken breast, diced. Top with 1 tablespoon extra-virgin olive oil, 1 tablespoon balsamic vinegar, and 3 or 4 fresh basil leaves, chopped. Close the cover tightly and gently shake to mix the ingredients and coat thoroughly with the dressing. Serve chilled


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