16 Dinner Recipes

16 DINNER RECIPES

Use these during the 21 Day Clean Eating Challenge

Roasted Root Medley

¼ medium sized yam
½ large carrot, washed and cut into 1 inch chunks
½ large beet, washed and cut into 1 inch chunks
¼ yellow onion, peeled and cut into large wedges
2 tsp. Extra virgin olive oil
Himalayan salt to taste
1 cup Steamed Broccoli
Directions: Preheat oven to 400 degrees. In a bowl toss all ingredients together. Spread on a cookie sheet and bake for 40 to 50 minutes or until tender, turning once or twice to prevent burning. Serve with Steamed broccoli.

Baked Cod with Steamed Veggies

4 oz. Cod fillet
1 tsp. Olive oil
2 Tbsp. Seasoned bread crumbs salt and pepper to taste
1 cup mixed carrots, corn, and cauliflower, steamed
Directions: Dip cod in olive oil; coat with crumbs, salt and pepper. Bake at 375 for 12 to 15 minutes, or until it flakes easily with a fork. Serve with steamed vegetable medley.
TIP- You can use steamed veggies for a side with any meal. If you buy the frozen veggies then you will not have to worry about them going bad before it is used.

Poached Halibut with Wilted Greens and Shredded Carrot

2 cups mixed greens( like kale, spinach, or chard)
1 tbsp. Shredded carrot
1 cup Vegetable broth
6 oz. Halibut (or other firm white fish) Freshly squeezed lemon juice (to taste) Salt and Pepper (to taste)
Directions: Heat ½ inch water in steamer or sauce pan, then steam greens and carrot for about
2-4 minutes, or until just soft. Remove from sauce pan and place in the bottom of a soup bowl. In a separate saute’ pan heat vegetable broth over medium high heat, just before it boils, add fish. Cover and lower heat to medium. Cook fish for approximately 6 to 8 minutes, or until fish is cooked through and flakes easily. Pour broth over greens and carrots, top with fish, season as desired with lemon juice, salt and pepper and serve.

Black Beans and Rice Served With Kale & Pine Nuts

1 6 inch corn tortilla
¼ cup fresh corn
2 tbsp fresh salsa
¼ cup cooked brown rice
½ cup canned low sodium black beans
¼ tsp extra virgin olive oil
1/8 tsp chili powder
1 pinch ground cumin
¼ tsp ground coriander
1 tsp Bragg liquid aminos
Himalayan salt to taste
Directions: While rice is cooking, heat beans gently in a saucepan until very hot. Drain and return to pan. Add oil, spices, aminos, and salt. Stir well. Gently fold beans into cooked rice. Place rice and beans with salsa, corn and guacamole on tortilla.
Kale w/ Pine Nuts
½ medium bunch green kale
2 tbsp toasted pine nuts
1 tbsp lemon juice
Himalayan salt to taste
Directions: Wash Kale and remove ribs from the center of each leaf. Tear into bite sized pieces and steam for 3 to 5 minutes. Don’t overcook; kale should remain bright green. Toss with lemon, pine nuts, and Himalayan salt.

Tomato Basil Salmon w/ Garbanzos

1/3cup canned crushed tomatoes with basil, with juice
1 tsp. Capers
½ clove garlic, finely chopped
5 oz, salmon filet nonstick cooking spray
1 pinch sea salt (optional) Ground black pepper
1/3 cup chickpeas(garbanzo), drained
Directions: Combine tomatoes, garlic, and capers in a small bowl and set aside. Season
both sides of the filet with salt and pepper if desired. Heat medium skillet lightly coated with cooking spray over medium-high heat. Add salmon and cook for 2 minutes on one side , turn. Layer tomato and chickpeas over salmon in skillet, cook covered for 5 minutes or until salmon is cooked through and flakes easily with a fork.

 
Spicy Tomato and Lintel Soup

1 tsp. Extra virgin olive oil
Small onion, chopped
2/3 cup cooked lentils
½ cup low-sodium organic vegetable broth
1 cup canned crushed tomatoes
¼ tsp. Ground cayenne pepper sea salt to taste
Directions: Heat oil in a nonstick skillet over medium-high heat. Add onion , cook stirring frequently; for 2 to 3 minutes. Add lentils, broth, tomatoes, and cayenne, cook stirring frequently for 5 minutes. Or until heated through. Season with salt if desired.

Honey Dijon Chicken With Parmesan Broccoli

6 oz Chicken breast halve
1/3 cup Dijon mustard
3 Tbsp. Honey
1 Tbsp. Parsley flakes
Salt, to taste
1 cup broccoli
1 Tbsp. Parmesan cheese garlic salt, to taste
Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat chicken in mixture. Cook on a grill for about 7 minutes on each side. Steam frozen or fresh broccoli and top with ¼ Tbsp. Olive oil, ½ tsp. Garlic salt, and 1 Tbsp. Parmesan cheese.

 
Vegetable Farfalle Pasta

2 1/2 ounces pasta, farfalle, dry
1 tablespoon extra virgin olive oil
1 portabella mushroom
2 tablespoons green peas, cooked
1/4 cup chopped fresh tomatoes
1/4 cup garbanzo beans (canned or fresh cooked)
3 tablespoons basil, fresh, chopped
2 tablespoons balsamic vinegar
1/8 teaspoon black pepper

Directions: Prepare pasta per package direction. Drain and place in a bowl. Cut mushroom into bite-sized pieces. Heat olive oil in a skillet over medium heat. Add mushrooms and sauté until tender. Mix with remaining vegetables, basil, vinegar and pepper. Combine thoroughly. Season with additional herbs as desired. Add pasta to skillet and stir gently until cooked

 
Basil Chicken with 3 Bean Salad

2 tablespoons basil, fresh, chopped
1 fluid ounce chicken broth, fat-free, low-sodium
2 teaspoons garlic, chopped
2 teaspoons extra virgin olive oil
1/8 teaspoon thyme, ground
1/8 teaspoon black pepper
1/8 teaspoon salt
8 1/2 ounces chicken breast, boneless/skinless, raw
Directions: Preheat oven to 425°F. Spray a shallow baking dish with non-stick cooking spray. In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed. Place the chicken in the baking dish and rub both sides with
1/2 of the basil mixture; set aside. Bake for 20 to 25 minutes, or until chicken is no longer pink inside.
Three Bean Salad
1/4 cup green beans, cooked
1/4 cup yellow beans, cooked
2 tablespoons kidney beans, canned, reduced sodium
2 tablespoons vinegar, cider
1/8 teaspoon black pepper
Directions: Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.

Turkey Burger and Carrot Fries

7 1/2 ounces lean ground turkey
1 tablespoon green onion, chopped
1/8 teaspoon garlic powder
1 teaspoon Worcestershire sauce
1/8 teaspoon black pepper

Directions: Preheat broiler or start grill. Combine turkey with onion, garlic powder, worcestershire sauce and black pepper ; mix well. Form into a patty; set aside. Grill or broil turkey burgers until turkey is no longer pink inside and juices run clear.
Carrot Fries
2/3 cup carrots, fresh, peeled, sliced
1/4 teaspoon extra virgin olive oil
1/4 teaspoon ground cumin
1/8 teaspoon chili powder
1/4 teaspoon garlic powder
Directions: Preheat oven to 425°. Coat a baking sheet with cooking spray.
Toss carrots sticks with olive oil and spices. Place on baking sheet and bake for approximately 15-20 minutes until carrots

Rosemary-Roasted Turkey with Porcini Pan Sauce

1/4 cup chopped fresh rosemary
2 tbsp olive oil
1 tbsp garlic powder
1 tbsp onion powder
1 tsp fresh ground black pepper, plus additional to taste
1 10- to 12-lb turkey (thawed if frozen), neck and giblets removed
3 cups low-sodium chicken broth, divided, plus additional if needed
1/2 oz dried porcini mushrooms, cut or torn into 1/4-inch pieces
1/4 cup arrowroot powder, dissolved in 1/4 cup cold water
Sea salt, to taste

In a medium bowl, combine rosemary, oil, garlic powder, onion powder and 1 tsp pepper. Place turkey on work surface, gently slip your fingers under the skin and work in herb mixture, distributing evenly over meat. Set turkey aside for an hour at room temperature, or if preparing in advance, overnight in the refrigerator. (NOTE: If turkey is marinating in the refrigerator, remove from fridge about an hour before continuing to Step Two.)
Preheat oven to 400°F. Arrange turkey, breast side up, on a roasting rack set in a roasting pan. Tie legs together (if they aren’t already) and tuck in wings. Add about 2 cups broth to roasting pan, enough to fill pan 1/4-inch deep. Loosely cover turkey with foil and roast for 1 hour.
Remove foil and baste turkey with pan juices. Continue roasting uncovered, basting every 20 to 30 minutes, until an internal thermometer inserted into the thickest part of the thigh (without touching the bone) registers 165°F, about 2 1/4 to 2 3/4 hours total cooking time. (NOTE: If pan gets dry, add water or additional broth to maintain about 1/4 inch of liquid. If any part of the turkey gets too brown, cover it loosely with foil.)
Meanwhile, in a small saucepan on medium-high, combine remaining 1 cup broth with mushrooms and bring to a boil. Remove from heat and cover; set aside.
Transfer turkey to a cutting board and let rest, loosely covered with foil, for 20 to 30 minutes.
Meanwhile, carefully pour pan drippings from roasting pan into a measuring cup and set aside to let fat separate. Add porcini mixture to roasting pan and place pan on medium heat, straddled over two burners if necessary. Bring to a boil, scraping up any browned bits in the pan with a spoon. Skim and discard fat from pan drippings, add remaining liquid to the roasting pan and return to a boil. Whisk in arrowroot mixture and cook until sauce thickens, 30 to 60 seconds. Add salt and additional pepper and transfer sauce to a gravy boat.
Remove skin and carve turkey. Serve sauce on the side.

Spaghetti Squash with Chicken, Pears & Parmesan

3 lb spaghetti squash, quartered and seeded
1 tsp olive oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1/2-inch-thick strips
1 Bosc pear, cored and sliced 1/4 inch thick (TIP: To prevent sliced pear from browning, place in a bowl of cold water; drain when ready to use.)
1 tsp dried sage
2 tbsp minced fresh chives
3 oz shaved Parmesan cheese

Preheat oven to 375°F. Place squash cut side up on a foil-lined, rimmed baking sheet. Add 1/4 inch water to sheet. Bake until edges are golden brown and squash is easily pierced with the tip of a sharp knife, about 35 minutes. Set aside until just cool enough to handle.
In a large nonstick skillet, heat oil on medium. Add chicken and cook for 2 minutes. Flip chicken and add pear and sage. Sauté, stirring occasionally, until chicken is cooked through, about 5 minutes. Transfer chicken, pears and pan drippings to a large bowl.
With 2 forks, scrape stringy squash flesh from skin, separating into strands. Add squash flesh to bowl with chicken mixture. Add chives and toss to combine. To serve, top with cheese.

Roasted Pepper & Avocado Soup

1 tbsp safflower oil, divided
1 1/2 cups diced yellow onion
4 poblano chile peppers, seeded and quartered
2 yellow bell peppers, seeded and quartered
4 cloves garlic, peeled
2 tsp chile powder
1 tsp ground cumin
1 avocado, pitted, peeled and roughly chopped
3 cups skim milk
3/4 tsp sea salt
2/3 cup low-fat sour cream
1 large lime, cut into wedges
RELISH:

1 poblano chile pepper, seeded and finely chopped
1 tomato, diced
1/4 cup chopped fresh cilantro leaves
1/8 tsp sea salt

In a large nonstick skillet on medium-high, heat 1 tsp oil. Add onion and cook until very browned, about 8 minutes. Transfer to a 4- to 6-qt slow cooker.
To slow cooker, add 4 poblano peppers, bell peppers, garlic, chile powder, cumin and remaining 2 tsp oil. Stir well, cover and cook on low for 7 hours (or on high for 3 1/2 hours).
Transfer pepper mixture to a blender along with avocado; puree until smooth. (Remove plastic lid in cover and cover top with a kitchen towel to allow steam to escape.) Return to slow cooker and stir in milk and salt. (If necessary, cover and cook on high for 15 minutes more to reheat.)
In a small bowl, combine relish ingredients. Divide soup among serving bowls and top with relish, sour cream and lime wedges.

Italian Meatball Sliders

Olive oil cooking spray
1 lb lean ground turkey
2 cloves garlic, minced
1 egg white
1/4 cup minced yellow onion
1/4 cup minced roasted red bell peppers (packed in water and drained)
2 tsp Italian seasoning
1/2 tsp sea salt
1/4 tsp fresh ground black pepper
1/2 cup natural jarred marinara sauce
1/2 cup shredded part-skim mozzarella cheese
24 cocktail-size whole-grain pitas or buns, split, toasted lightly if desired

Preheat oven to 400°F. Line a large, rimmed baking sheet with foil and mist with cooking spray.
In a medium mixing bowl, combine turkey, garlic, egg white, onion, bell peppers, Italian seasoning, salt and black pepper. Gently mix until combined. Using a spoon or small scooper, from into patties about 1 scant tbsp each, making about 24 sliders; place on sheet. (MAKE AHEAD: Prepare patties up to one day in advance, wrap tray in plastic wrap an refrigerate.)
Transfer to oven and bake for 10 minutes. Remove from oven and flip patties over. Bake for 5 more minutes. Remove patties from oven; spoon marinara over each patty and sprinkle each with cheese, dividing evenly. Switch oven to broiler setting on high, return to oven and broil for 4 to 5 minutes, until cooked through and cheese is bubbling. Using a fork or tongs, transfer each patty into a pita or bun.

3-Cheese Stuffed Shells with Roasted Red Pepper Sauce

SAUCE:

3 cups chopped tomatoes (TRY: Pomi Chopped Tomatoes)
12 oz roasted red bell peppers (packed in water), drained, patted dry and roughly chopped
1/2 tsp dried rosemary
1/2 tsp dried oregano
1/4 tsp red pepper flakes
Fresh ground black pepper, to taste
1/2 packed cup whole parsley sprigs, roughly chopped
SHELLS:

4 ears corn, husked
Olive oil cooking spray
30 large whole-grain pasta shells (TRY: Tinkyada Brown Rice Grand Shells)
1 1/2 cups low-fat ricotta cheese
3 oz goat cheese
2 tbsp chopped fresh mint
2 tbsp chopped fresh parsley leaves or chives, plus additional for garnish
1 large egg, lightly beaten
Fresh ground black pepper, to taste
3 oz part-skim mozzarella cheese, grated

Prepare sauce: In a medium saucepan, combine tomatoes, roasted peppers, rosemary, oregano, red pepper flakes and black pepper. Bring to a simmer on medium-high heat, then reduce to medium-low and simmer for 15 minutes, stirring occasionally. Transfer to a blender and add parsley. Remove plastic center from blender lid to allow steam to escape, hold a kitchen towel loosely over the opening and purée. (NOTE: Exercise caution when blending hot liquids.)
Prepare shells: Preheat broiler. Mist corn with cooking spray and place on a rimmed baking sheet. Broil 8 to 10 inches from heat until light golden brown on all sides, turning as needed, about 8 minutes. Remove from oven and let sit until cool enough to handle. Carefully remove kernels: Hold corn upright on a cutting board and use a chef’s knife to cut off kernels, starting at the top of the cob and carefully sliding knife downward. Transfer kernels to a bowl.
Preheat oven to 350°F. Meanwhile, prepare pasta shells according to package directions, cooking until just al dente. Drain thoroughly. In a large bowl, combine ricotta, goat cheese, mint, parsley, egg and half of corn (about 1 1/2 cups). Season with black pepper.
Spread 1 cup sauce on the bottom of a 9 x 13-inch baking dish. Fill each of 24 pasta shells (6 additional were cooked to allow for damaged shells) with about 1 rounded tbsp ricotta mixture and place in baking dish, stuffed side up. Cover shells with remaining sauce, remaining corn and mozzarella. Bake, uncovered, for 30 minutes or until sauce is bubbling. Let cool for 10 minutes, garnish with additional parsley and serve.

Chicken with Peanut Sauce & Sweet Potatoes

1/4 cup unsalted natural creamy peanut butter
1/4 cup light coconut milk
2 tbsp rice vinegar
2 tbsp chopped fresh cilantro leaves, 
plus additional for garnish
1 tbsp raw honey
1 tbsp fresh lime juice
1 tbsp minced fresh ginger
1 tsp reduced-sodium soy sauce or tamari
1/2 tsp red pepper flakes
1 clove garlic, minced
Olive oil cooking spray
12 oz green beans, trimmed
2 sweet potatoes, peeled and diced into 1/2-inch chunks (NOTE: Make sure to dice potatoes no larger than directed, as they should cook through in the same amount 
of time as the chicken.)
1 red onion, sliced into 1/4-inch slices
1 lb boneless, skinless chicken breasts, 
cut into 1-inch pieces

Preheat grill to medium-high or preheat oven to 450ºF.
In a medium bowl, whisk together peanut butter, milk, vinegar, 2 tbsp cilantro, honey, lime juice, ginger, soy sauce, pepper flakes and garlic. Set aside.
Cut 4 12 x 16-inch pieces of foil and mist with cooking spray. Divide green beans, potatoes and onion evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edge to seal.
Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 to 30 minutes, until chicken is cooked through and potatoes are tender. (NOTE: Carefully open a single packet to check, then reseal if needed.) Transfer contents of packets to serving bowls and garnish with additional cilantro.