Nutrition

Nutrition Quick and Healthy Dinners Yes, you can have a quick dinner that is healthy. Here are 2 weeks of dinner ideas and recipes along with a grocery list for each week. Recommended carbohydrate and fat intakes for various calorie levels: 1200 = 180 grams carbohydrates (60%) and 40 grams fat (30%) 1500 = 250 grams carbohydrates and 50 grams fat 2000 = 300 grams carbohydrates and 65 grams fat Week 1 1. 1 serving of pork roast and vegetables (recipe) 1 cup tossed salad 2 tablespoons low fat dressing 1 whole-wheat roll 1 cup skim milk (604 cals, 10g fat, 63g carbo, 7g fiber) 2. 1 cup hamburger-vegetable soup (recipe) 1 cup spinach salad 2 tablespoons low-fat dressing 6 whole-wheat crackers 1/2 cup skim milk (541 cals, 38g fat, 40g carbo, 7g fiber) 3. 1 1/2 cup goulash (recipe) 1 cup fresh fruit salad (recipe) 1/2 cup cooked carrots 1/2 cup cooked broccoli Ice water with lemon (553 cals, 12g fat, 74g carbo, 11g fiber) 4. 5 oz. grilled pink salmon (recipe) 1 cup spinach salad 2 tablespoons low fat dressing 1 cup grapes 1 whole-wheat roll 1 tablespoons margarine 1 cup skim milk (493 cals, 17g fat, 49 carbo, 5g fiber) 5. 1–4 oz. BBQ chicken breast (recipe) 1/2 cup mashed potatoes (recipe) 1/2 cup green beans 1 whole-wheat roll 1 cup water with orange slice (540 cals, 6 fat, 43g carbo, 5g fiber) 6. 2 soft tacos (recipe) 1 cup fresh strawberries 1 cup skim milk (563 cals, 19g fat, 53g carbo, 6g fiber) 7. 1 serving Egg Spinach Frittata (recipe) 1 cup fresh fruit salad (recipe) 2 slices whole-wheat toast 1 cup skim milk (511 cals, 10g fat, 64g carbo, 10g fiber) Quick and Healthy Dinners Shopping List Week 1 Fruit: 2-3 lemons 1 pound grapes 1 pound oranges 1 pound apples 1 pound bananas 1 small basket of strawberries Vegetables: 1 bag ready-to-eat baby carrots 2 medium onions 2 green peppers 3 carrots 2 bags baby spinach or 3 bunches of regular spinach 1 small carton of mushrooms bag of already shredded lettuce 8 potatoes frozen whole kernel corn frozen lima beans 15 ounce can of tomatoes 7 oz can of mushrooms frozen green beans 1 bunch broccoli Dairy: 1 gallon skim milk 2 bags grated low fat sharp cheddar cheese fat free sour cream Meat: 4 salmon steaks 4 boneless, skinless chicken breasts 2 pounds pork roast 2 pounds ground turkey breast 1 pound extra lean ground beef 15 oz carton of egg beaters Miscellaneous: low fat dressing 5 cans low sodium beef broth barbecue sauce 1 bay leaf 1 jar minced garlic 1 packet taco seasoning (low sodium) Worcestershire sauce dried basil black pepper margarine salsa Grains: package of whole-wheat rolls package of small flour tortillas 100% whole wheat bread box of whole wheat crackers 1 pound box whole-wheat rotini pasta WEEK 1 Pork Roast and Vegetables Recipe: 2 pound pork roast 3 peeled potatoes, peeled and cubed 1 ready-to-eat bag of baby carrots 1 medium onion, cut into wedges 3 teaspoons of already minced garlic 1 (14oz) can of low sodium beef broth 1/2 can water 1) Place thawed pork roast, cubed potatoes, baby carrots, onion and 3 tsp of garlic into crock pot with 1 can of low sodium beef broth and 1/2 cup water. 2) Place lid on crock pot and cook on medium for 9-11 hours. Serves 6. Nutrition analysis per serving: 379 calories; 4g fat; 31g carbo; 5g fiber Hamburger-Vegetable Soup 1 pound extra lean ground beef 1/2 cup onion, chopped 1/2 cup green pepper, chopped 4 cups low sodium beef broth 1 cup frozen whole kernel corn 1 15 1/2 oz can tomatoes, cut up 1/2 of 10 oz box frozen lima beans 1/2 cup potatoes, peeled and chopped 1 medium carrot, chopped (1/2 cup) 1 teaspoon dried basil 1 teaspoon Worcestershire sauce 1 bay leaf 1/8 teaspoon pepper 1) In a large saucepan or pot, cook ground beef, onion, and green pepper until meat is brown and onion is tender. 2) Drain fat. 3) Stir in beef broth, corn, undrained tomatoes, lima beans, potato, carrot, basil, Worcestershire sauce, bay leaf, and 1/8 teaspoon pepper. 4) Bring to boiling; reduce heat. 5) Cover and simmer for 15-20 minutes or until vegetables are tender. Discard bay leaf. Serves 8. Nutrition analysis per serving: 319 calories; 3.3g fat; 12g carbo; 3g fiber Simple Goulash 1 pound box of wheat rotini or pasta of choice 1 pound of lean ground turkey breast 1 (7 ounce) can mushrooms, drained 1 cup fat free sour cream 1/2 teaspoon of already minced garlic Salt and pepper to taste 1) Boil water for whole wheat rotini pasta or pasta of choice. Boil pasta as indicated on box. 2) Brown ground turkey in skillet with a little water; add salt/pepper to season; add drained mushrooms. 3) Add 1 cup sour cream to meat and mushrooms. 4) Drain pasta, do not rinse. 5) Add turkey mixture to pasta and stir. Serves 4. Nutrition analysis per serving: 434 calories; 11g fat; 45g carbo; 5g fiber Grilled Salmon on George Forman Grill® (or other non-stick grill) 1) Turn on grill until light indicates ready for use. 2) Rinse salmon steaks; season with lemon and lightly salt. 3) Grill for approx. 8 minutes. May need to add more lemon for additional flavor. Serves 4. Nutrition analysis per serving: 165 calories; 5g fat; 0g carbo; 0g fiber BBQ Chicken Breasts 4 chicken breasts, boneless and skinless 3 tablespoons of BBQ sauce of choice for each chicken breast 1) Put chicken breast in baking dish. Add a small amount of water. 2) Pour BBQ sauce over chicken breasts. 3) Bake for 60 minutes at 350 degrees. Nutrition analysis per serving: 232 calories; 2g fat; 17g carbo; 0g fiber Mashed Potatoes Recipe 4 baking potatoes, cubed 3 tablespoons of milk 1/2 cup grated low fat sharp cheddar cheese 1/4 cup fat free sour cream 1 teaspoon of already minced garlic 1) Boil 6 cups of water. 2) Place potatoes in boiling water, and boil for approx. 20-30 minutes or until tender. 3) Drain potatoes. 4) Mash potatoes and milk until creamy; add cheese, sour cream, and minced garlic. 5) Season with salt and pepper to taste. Serves 4 Nutrition analysis per serving: 219 calories; 2g fat; 8g carbo; 2g fiber Soft Taco Recipe 1 pound of lean ground turkey breast 1 taco seasoning packet (low sodium) 1 bag shredded lettuce 1/2 cup salsa 2 cups of shredded low fat cheddar cheese 1/4 cup fat free sour cream 8 soft flour tortillas 1) Spray skillet with cooking spray and brown turkey until done; drain excess liquid. 2) Add taco seasoning to turkey by following directions on back of packet. 3) Place flour tortilla shells in microwave as indicated on packet. 4) Fill tortillas with 1/2 cup meat, 1/2 cup shredded lettuce, 2 tablespoons of salsa, and 1/4 cup cheese, and top with 1 tablespoon sour cream. Serves 4. Nutrition analysis per serving: 438 calories; 18g fat; 30g carbo; 2g fiber Egg Spinach Frittata Recipe 1 1/2 cups of Egg Beaters Pepper to taste 1 cup low fat grated cheddar cheese 2 cups regular or baby spinach 1/2 cup onion, chopped 1 small carton of sliced mushrooms 1) Mix eggs, pepper and cheese in separate bowl. 2) Place spinach and onion in oven proof skillet and cook until wilted; add in mushrooms. 3) Pour egg mixture over veggies. 4) Stir lightly. 5) Cook until egg mixture pulls away from pan edges and is almost set. 6) Then place pan into broiler for 1-2 minutes until top is set. Serves 2. Nutrition analysis per serving: 217 calories; 8g fat; 6g carbo; 3g fiber Fruit Salad 1 apple, diced 1 orange, diced 1 cup grapes, cut in half 1 banana, sliced 1) Cut fruit into bite size pieces. 2) Mix and serve. (This recipe is the same for week 2 as well.) Serves 4. Nutrition analysis per serving: 76 calories; 1g fat; 20g carbo; 3g fiber Quick and Healthy Dinners Week 2 1. 1 serving Chicken Stir Fry (recipe) 1/2 cup brown rice 1/2 cup mandarin oranges 1 cup skim milk (475 cal, 9g fat, 53g carbo, 7g fiber) 5. Cajun Chicken Caesar Salad (recipe) 2 Tbsp light Caesar dressing Fruit Parfait 1/2 cup vanilla cream yogurt 1/2 cup sliced fresh strawberries (can use frozen) 1/4 cup granola * layer yogurt and strawberries, top with granola 8 oz. ice water with lemon (625 cal, 18g fat, 45 carbo, 9g fiber) 2. 1 Stuffed Beef and Black Bean Burrito (recipe) 1 cup fresh grapes Ice water with lemon (516 cal, 13g fat, 65g carbo, 6g fiber) 3. 1 serving Italian Pasta (recipe) 1 cup spinach salad 2 Tbsp light Caesar salad dressing 1/2 cup sliced canned peaches 8 oz. sugar free drink (371 cal, 14g fat, 41g carbo, 8g fiber) 6. 3 oz Lemon Pepper Fish (recipe) 1/2 cup couscous 1/2 cup green beans 1/2 cup canned pineapple chunks 1 cup skim milk (357 cal, 3g fat, 56 carbo, 1 g fiber) 4. 3-4 oz. grilled extra lean hamburger (use a non-stick grill such as a George Forman Grill ®) 1 whole wheat bun 1 lettuce leaf 2 tomato slices 1 Tbsp ketchup 1 small bag baked potato chips or baked tortilla chips 1/2 cup mixed fresh fruit salad (recipe) 1 cup skim milk (701 cal, 18g fat, 90 carbo, 6g fiber) 7. 1 cup Skillet Potatoes (recipe) 1/2 cup green beans 1 small sliced apple 1/4 cup pineapple chunks (mix apples and pineapples with 2 tsp orange juice concentrate and a dash of ground cloves) 1 cup skim milk (388 cal, 10g fat, 88 carbo, 6g fiber) Quick and Healthy Dinners Shopping List Week 2 Dairy: Fruit: 1 pint fresh or frozen strawberries 1 pound apples 1 can pineapple chunks, in own juice 1 can mandarin oranges 1 can sliced peaches 1 pound grapes 1 pound oranges 1 lemon Vegetables: 1 bag frozen cubed potatoes (hash browns) green beans (fresh or frozen) 2 green peppers 1 red pepper 1 carton grape tomatoes 4 tomatoes 2 onions, white 1 red onion 1-2 heads Romaine lettuce 1 bag prepackaged spinach 1 bag frozen corn 1 bag frozen stir-fry vegetables 6 oz can tomato sauce Grains: 1 box instant couscous 1 bag or box whole-wheat pasta croutons 1 bag brown rice baked potato or baked tortilla chips 1 box granola cereal 1 bag 10” whole wheat flour tortillas hamburger buns (whole wheat) 1 gallon skim milk 1 large container vanilla yogurt 1 bag shredded cheddar cheese 1 bag shredded mozzarella cheese Meat: 1 bag frozen, boneless, skinless chicken breasts 1 pound lean beef (cook and shred) 1 pound extra lean ground beef 2 fresh cod fillets Miscellaneous: 1 bottle light Caesar dressing 1 jar/can spaghetti sauce canola or olive oil sugar free drink mix (Crystal Light®) fajita seasoning mix stir fry sauce Mrs. Dash Lemon Pepper® seasoning ketchup mustard chili powder cumin minced garlic orange juice concentrate ground cloves season salt black beans WEEK 2 Chicken Stir Fry Recipe: 1 cup brown rice, long grain 4 cups frozen stir-fry vegetables 1 Tbsp canola or olive oil 1/4 cup stir-fry sauce 3 boneless skinless chicken breasts, pre-cooked and cubed 1) Cook rice. 2) Add vegetables to large skillet with oil. 3) Cook until vegetables begin to thaw. 4) Add stir-fry sauce and chicken. 5) Let simmer for 5 minutes or until vegetables are slightly tender. (Cook longer if you prefer softer vegetables.) 6) Serve over 1/2 cup cooked rice. Serves 5. Nutrition analysis per serving: 325 calories, 7g fat, 27g carbo, 4g fiber Stuffed Beef and Black Bean Burrito Recipe: 6 oz shredded lean roast beef, pre-cooked 1/2 cup frozen corn 1/2 cup black beans (rinsed and drained) 6 oz tomato sauce (1 small can) 1/2 packet fajita seasoning mix 4 – 10 inch whole-wheat flour tortilla 1/4 cup shredded cheddar cheese Diced tomatoes Shredded lettuce Salsa Non-fat sour cream 1) Combine roast beef, corn, beans, tomato sauce and 1/2 packet fajita seasoning in saucepan; heat until warm. 2) Spread mixture over tortillas. 3) Sprinkle on cheddar cheese (2 Tbsp/burrito). 4) Roll burritos. 5) Top with freshly diced tomatoes and lettuce. 6) Serve with 1 Tbsp salsa and 1 Tbsp non-fat sour cream (per serving). Serves 4. Nutritional analysis per serving: 456 calories, 13g fat, 49g carbo, 5g fiber Italian Pasta Recipe: 1 boneless, skinless chicken breast cooked and cubed 1 cup whole wheat spiral pasta, cooked 1/2 cup spaghetti sauce 1 small freshly diced tomato 1/2 green pepper, diced and cooked 1/4 cup shredded mozzarella cheese 1) Mix all ingredients in a medium-sized pan. 2) Heat and serve. Serves 2. Nutrition analysis per serving: 225 calories, 5g fat, 30g carbo, 5g fiber Cajun Chicken Caesar Salad Recipe: Salad: 1 cup Romaine lettuce 8 grape tomatoes 4 red pepper strips 2 red onion rings 1/4 cup croutons Sauce: 2 tsp chili powder 2 Tbsp Worcestershire sauce 1 tsp cumin 1/4 tsp garlic 4 ounce chicken breast 1) Prepare salad. 2) Combine ingredients or sauce, then brush on chicken breasts. 3) Bake chicken at 350 degrees for 30-45 minutes. 4) When done, cut into strips. 5) Place strips on top of salad. Serves 1. Nutrition analysis per serving: 328 calories, 4g fat, 12 carbo, 4g fiber Lemon Pepper Fish Recipe: 1) Use cod, trout or your favorite fish. 2) Cook in skillet with 1-2 tsp canola or olive oil. 3) Season with Mrs. Dash® Lemon Pepper and lemon juice. 4) Cook until fish “flakes”. Serves 1. Nutrition analysis per serving (with trout): 157 calories, 10g fat, 0 carbo, 0 fiber Skillet Potato Recipe: 1 Tbsp canola or olive oil 3 cups frozen potatoes (cubed) 1/2 small onion, chopped 1/2 green pepper, chopped 1 tomato, diced Season Salt to taste 1/3 cup shredded cheddar cheese 1) Heat oil in large skillet, then add potatoes, onions and peppers. 2) Cook until potatoes begin to brown. 3) Add tomatoes and Season Salt and mix together. 4) Sprinkle with cheese. Allow cheese to melt. Serves 3 Nutrition analysis per serving: 165 calories, 9g fat, 20g carbo, 2g fiber For more information or to speak with a Registered Dietitian, please call the OSF Saint Francis Nutrition Access Line (309) 655-3705. References: Recipes adapted by Rachel Dull and Shannon Fowler, Dietetic Interns “Hamburger-Vegetable Soup” and “Egg Frittata” adapted from Better Homes and Gardens: New Cook Book, 1997 “Cajun Chicken Caesar Salad” and “Stuffed Beef and Black Bean Burrito” adapted from Pendulum Court Café Form No. 801-8070 (10/07)