Reality Checked Diet: Dinner Recipes
Choose one of the 500-calorie dinner options below to round out your healthy diet.
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.