MONDAY Creamy Shrimp & Tomato Chowder
Chowder comes from the French word, "chaudieres," which were the cauldrons used by fishermen to make their rich, fish-based stews. Modern chowders include vegetable-only versions, such as corn chowder and potato chowder, but non-vegetable stews still often have this moniker. Herb, garlic, seasoned tomatoes and whipping cream make a rich base for this main dish recipe, which can be prepared in less than 20 minutes. Serve with warmed bread and butter.
Ingredients
- 2 stalks celery, chopped (1 cup)
- 1 medium onion, chopped (1/2 cup)
- 1 Tbsp. olive oil
- 2 14.5 oz. cans diced tomatoes with basil, garlic, and oregano, undrained
- 8 oz. medium peeled cooked shrimp
- 1/2 cup whipping cream
- 1/2 cup water
- Ground Black Pepper
- Slivered fresh basil
- Focaccia wedges
Directions
- In a large saucepan cook celery and onion in hot oil just until tender. Stir in tomatoes; heat through. Add shrimp, whipping cream, and water. Cook over medium heat just until hot. Season to taste with pepper.
- Ladle chowder into bowls; top with basil Serve with focaccia wedges. Serves 4 (1-1/2-cup servings).
TUESDAY
500-Cal Lemon Chicken Stir-Fry
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.
Active time: 40 minutes | Total: 40 minutes
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with:
Rice noodles or brown rice.
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots (1/4 inch thick)
2 cups snow peas (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic
1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
Makes 4 servings, about 1 1/2 cups each.
Per serving: 263 calories; 6 g fat (1 g sat, 3 g mono); 68 mg cholesterol; 15 g carbohydrate; 31 g protein; 3 g fiber; 290 mg sodium; 237 mg potassium.
To round out your 500-calorie menu, serve this with 3/4 cup cooked whole-wheat pasta (131 calories) or 3/4 cup brown rice (164 calories) and either Fast Strawberry Frozen Yogurt (100 calories, see recipe below) or a glass of white wine (116 calories).
Fast Strawberry Frozen Yogurt
Active time: 10 minutes | Total: 10 minutes
Even without an ice cream maker, you can still enjoy homemade frozen yogurt.
1 16-ounce package frozen strawberries (about 3 1/2 cups)
1/2 cup sugar, preferably superfine
1/2 cup nonfat plain yogurt or buttermilk
1 tablespoon lemon juice
1 cup diced frozen or fresh strawberries for garnish
Combine strawberries and sugar in a food processor and pulse until coarsely chopped. Combine yogurt (or buttermilk) and lemon juice in a measuring cup; with the machine on, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides once or twice. Serve garnished with diced strawberries, if desired.
Makes 6 servings, about 1/2 cup each.
Per serving: 100 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrate; 1 g protein; 2 g fiber; 13 mg sodium; 115 mg potassium.
Nutrition bonus: Vitamin C (56% daily value).
WEDNESDAY
Hamburger Buddy
This meal was one of EatingWell's top 10 recipes last year. Very finely chopping onion, mushrooms and carrots in the food processor is not only fast—it makes the vegetables hard to detect for picky eaters. They also form the base for the sauce of this ground beef skillet supper. Make it a meal: Serve with a green sala
Ingredients
- 3 cloves garlic, crushed and peeled
- 2 medium carrots, cut into 2-inch pieces
- 10 ounces white mushrooms, large ones cut in half
- 1 large onion, cut into 2-inch pieces
- 1 pound 90%-lean ground beef
- 2 teaspoons dried thyme
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 2 cups water
- 1 14-ounce can reduced-sodium beef broth, divided
- 8 ounces whole-wheat elbow noodles (2 cups)
- 2 tablespoons Worcestershire sauce
- 2 tablespoons all-purpose flour
- 1/2 cup reduced-fat sour cream
- 1 tablespoon chopped fresh parsley or chives for garnish
Directions
- Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.
- Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.
- Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.
- Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.
Recipe Nutrition
Per serving: 292 calories; 6 g fat (3 g saturated fat, 2 g mono unsaturated fat); 49 mg cholesterol; 38 g carbohydrates; 23 g protein; 4 g fiber; 569 mg sodium; 469 mg potassium Nutrition Bonus: Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv).
THURSDAY
Slow-Cooker Zesty Ginger-Tomato Chicken on Quinoa
The dark meat chicken in this slow cooker meal provides a very moist meat. The meat is cooked with a tomato-based sauce that includes ginger, garlic, and crushed red peppers for a spiced up taste. When the chicken has been cooking in the slow cooker all day, you can come home and serve it over quinoa for a quick healthy meal.
Ingredients
- 2-1/2 to 3 pounds skinless chicken drumsticks and/or thighs
- 2 14-1/2-ounce cans diced tomatoes
- 2 tablespoons quick-cooking tapioca
- 1 tablespoon grated fresh ginger
- 1 tablespoon snipped fresh cilantro or parsley
- 4 cloves garlic, minced
- 1/2 teaspoon crushed red pepper
- 1/2 teaspoon salt
- 3 cups hot cooked quinoa or brown rice
Directions
- Place chicken in a 3-1/2- or 4-quart slow cooker. Drain one can of the tomatoes. In a medium bowl, combine drained and undrained tomatoes, the tapioca, ginger, the 1 tablespoon cilantro, the garlic, crushed red pepper, and salt. Pour over chicken in slow cooker.
- Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.
- Skim off fat. Serve in shallow bowls. Serve with hot cooked quinoa. If desired, sprinkle with additional cilantro. Makes 6 servings.
Nutrition Facts * Servings Per Recipe 6 servings * Calories302, * Total Fat (g)6, * Saturated Fat (g)1, * Cholesterol (mg)81, * Sodium (mg)549, * Carbohydrate (g)35, * Fiber (g)4, * Protein (g)28, * Starch (d.e.)2, * Vegetables (d.e.)1, * Very Lean Meat (d.e.)3, * Fat (d.e.).5, * Percent Daily Values are based on a 2,000 calorie diet.
FRIDAY
Steak with Onion Relish
Tender slices of marinated flank steak and a slow-cooked onion relish make for a tremendous meal in a tortilla. Strips of red or yellow sweet pepper add color and a vegetable element, making this an easy one-dish meal. After grilling, place steak in warmed tortillas, top with peppers and onions, and enjoy.
Ingredients
- 1 1-1/4- to 1-1/2-pound beef flank steak
- 1/2 cup balsamic vinegar
- 2 tablespoons olive oil
- 2 tablespoons honey
- 1 tablespoon snipped fresh oregano
- 1 tablespoon snipped fresh sage
- 2 teaspoons beef bouillon granules
- 1 teaspoon freshly ground black pepper
- 2 sweet onions (such as Vidalia, Maui, Texas Sweet, or Walla Walla), halved lengthwise and thinly sliced
- 1 medium red or yellow sweet pepper, cut into thin bite-size strips
- 8 7- to 8-inch flour tortillas, warmed*
Directions
- Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a plastic bag set in a shallow dish. For marinade, in a small bowl combine balsamic vinegar, olive oil, honey, oregano, sage, bouillon granules, and black pepper. Pour half of the marinade over the steak; seal bag. Set remaining marinade aside. Marinate in refrigerator for at least 2 hours or up to 24 hours, turning bag occasionally.
- In a large nonstick skillet combine onions and reserved marinade. Bring to boiling; reduce heat to medium-low. Simmer, covered, for 13 to 15 minutes or until onions are tender, stirring occasionally. Add sweet pepper strips; cook, uncovered, over medium-high heat for 4 to 5 minutes or until pepper strips are crisp-tender, stirring constantly.
- Drain steak, reserving marinade. Place steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes or until medium doneness (160 degree F), turning and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade.
- To serve, thinly slice steak diagonally across the grain. Serve steak strips in warm tortillas. Top with the onion mixture. Makes 8 servings.
- *Note: To warm tortillas, wrap in foil and place alongside steak on grill; grill about 10 minutes or until heated through, turning occasionally. (Or wrap in waxed paper or microwave-safe paper towels; microwave on 100 percent power [high] for 30 to 60 seconds.)
Nutrition Facts * Servings Per Recipe 8 servings * Calories276, * Total Fat (g)11, * Saturated Fat (g)3, * Monounsaturated Fat (g)5, * Polyunsaturated Fat (g)1, * Cholesterol (mg)35, * Sodium (mg)384, * Carbohydrate (g)27, * Total Sugar (g)10, * Fiber (g)1, * Protein (g)17, * Vitamin A (DV%)0, * Vitamin C (DV%)42, * Calcium (DV%)5, * Iron (DV%)15, * Starch (d.e.)1.5, * Vegetables (d.e.)1, * Medium-fat Meat (d.e.)1.5, * Fat (d.e.).5, * Percent Daily Values are based on a 2,000 calorie diet
SATURDAY
Vegetable Strudel Filled with Spinach and Sweet Peppers
The spinach, sweet peppers, squash, and carrots pack this low-fat, strudel-filled pastry full of garden fresh flavor. Phyllo dough is used for the pastry shell.
Ingredients
- 5 cups fresh spinach leaves
- 2 medium red sweet peppers, cut into 1-inch strips
- 1 medium yellow summer squash, cut into 1-inch strips
- 2 carrots, shredded
- 1/2 cup sliced fresh mushrooms
- 4 green onions, sliced (1/2 cup)
- 1/4 cup oil-packed dried tomatoes, drained and chopped
- 3 tablespoons grated Parmesan cheese
- 1 tablespoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- Dash ground red pepper
- Butter-flavor nonstick spray coating
- 6 sheets frozen phyllo dough, thawed
- 2 tablespoons fine dry bread crumbs
Directions
- For filling, place the spinach in large colander; set aside. In a large saucepan cook sweet peppers, summer squash, carrots, mushrooms, and green onions in 4 cups boiling water for 2 to 3 minutes. Pour over spinach to drain; rinse immediately with cold water. Drain well, pressing out excess moisture. Transfer vegetables to a large bowl. Stir in the dried tomatoes, 2 tablespoons of the Parmesan cheese, the oregano, salt, black pepper, and ground red pepper. Set filling aside.
- Spray a large baking sheet with nonstick coating. Place 1 sheet of phyllo on a dry kitchen towel. (Keep remaining sheets covered with plastic wrap to prevent drying out.) Spray with nonstick coating. Place another sheet on top; spray with nonstick coating. Sprinkle with half of the bread crumbs. Place 2 more sheets of phyllo on top, spraying each with nonstick coating. Sprinkle with remaining crumbs. Add remaining 2 sheets of phyllo, spraying each with nonstick coating.
- Spoon filling along 1 long side of phyllo stack about 1-1/2 inches from edges. Fold in the short sides over the filling. Starting from the long side with filling, roll up jelly-roll style.
- Place strudel, seam side down, on the prepared baking sheet. Spray top with nonstick coating. Using a sharp knife, score into 8 slices, cutting through the top layer only. Sprinkle with remaining Parmesan cheese.
- Bake in a 375 degree F oven for 25 to 30 minutes or until the strudel is golden. Let stand for 10 minutes before serving. To serve, cut along scored lines into slices. Makes 4 servings.
Nutrition Facts * Servings Per Recipe 4 servings * Calories182, * Total Fat (g)5, * Saturated Fat (g)1, * Cholesterol (mg)4, * Sodium (mg)466, * Carbohydrate (g)29, * Fiber (g)4, * Protein (g)8, * Vitamin A (DV%)156, * Vitamin C (DV%)158, * Calcium (DV%)14, * Iron (DV%)24, * Starch (d.e.)1, * Vegetables (d.e.)3, * Percent Daily Values are based on a 2,000 calorie diet
SUNDAY
Crispy Tilapia Fillets with Fennel-Mint Tzatziki
This is incredibly easy, light, delectable dish is a great recipes to have in your repertoire this new year. The sauce made with Greek-style yogurt is rich and flavorful and healthy.
Greek-style yogurt is rich and flavorful—and there's no need to drain it like you would regular yogurt
4 servings
PREP: 35 minutes
TOTAL: 45 minutes
Ingredients
- 1 cup finely diced fennel bulb plus 1 tablespoon chopped fennel fronds
- 3/4 cup whole-milk Greek-style yogurt
- 1 1/2 tablespoons chopped fresh mint
- 1 teaspoon white balsamic vinegar
- 4 tablespoons extra-virgin olive oil, divided
- 4 large tilapia fillets
- 1 teaspoon fennel seeds, finely ground
- 1 large egg white, beaten until frothy
- 2 cups (about) panko (Japanese breadcrumbs) or fresh breadcrumbs
Preparation
Place fennel bulb and fronds in small bowl. Sprinkle lightly with salt; toss. Let stand 10 minutes. Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.
Sprinkle 1 side of each fillet with ground fennel, salt, and pepper. Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.
Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add fish. Cook until opaque in center, about 2 minutes per side. Serve with tzatziki.
You can also look the calorie could on each of theses recipes on the Your Wellbeing Health Portal.
