Reality Checked Diet: Dinner Recipes

Printable Shopping List (PDF)

Lemon-Basil Penne with Squash

• 2 oz. (2/3 cup) dry whole-wheat penne
• 1/2 cup chopped zucchini
• 1/2 cup chopped yellow squash
• 1/2 cup canned white beans, rinsed and drained
• 1 lemon, juiced
• 2 Tbsp. chopped fresh basil
• 1 Tbsp. olive oil
• 1 Tbsp. Parmesan

Prepare pasta according to package directions; drain. Toss hot pasta with remaining ingredients and serve.

Maple-Dijon Salmon with Broccoli and Couscous

• 4 oz. salmon
• 1 Tbsp. maple syrup
• 2 tsp. Dijon mustard
• 1/4 cup dry whole-wheat couscous
• 1 cup broccoli florets
• 2 tsp. olive oil
• 1/2 lemon, juiced

Put salmon on foil-lined cookie sheet. Mix maple syrup with mustard and spread on salmon. Broil for 8 to 12 minutes, until an instant-read thermometer reaches 145°F when inserted into thickest part. Prepare couscous according to package directions, and steam broccoli. Drizzled meal with olive oil and lemon juice.

Chicken with Garlic Potatoes and Green Beans

• 3 oz. chicken breast
• 2 cloves garlic, minced
• 2 tsp. olive oil
• 1 cup cubed potatoes
• 1/2 cup sliced onion
• 1.5 cups fresh green beans

Grill or bake chicken until an instant-read thermometer reaches 165°F when inserted into thickest part. While chicken is cooking, in a pan, sauté garlic and oil for 1 minute. Add potato cubes and onion and cook for about 10 minutes, until potatoes are almost tender. Add green beans and cook an additional 7 minutes; serve as a side with chicken.

 

Grilled Steak and Blue Cheese Salad

• 4 oz. sirloin steak
• 6 Tbsp. crumbled blue cheese
• 1/2 cup chopped tomatoes
• 1/2 cup chopped cucumber
• 3 cups romaine lettuce
• 2 Tbsp. balsamic vinaigrette

Grill steak until medium or until an instant-read thermometer reaches 160°F when inserted into thickest part. In a medium bowl, toss remaining ingredients; plate and top with sliced grilled steak.