Count on one hand the number of ingredients (plus a few staples) you need to make a delicious, satisfying dinner.
mediterranean orzo stuffed pork chops
italian meatball, zucchini, and tomato kabobs
lemony chicken and green beans
sweet and spicy pineapple chicken kabobs
open-faced french onion chicken sandwich
crispy seared salmon with tomato cucumber salad
spinach chicken salad with mango dressing
This warming weeknight stew gets a kick-start from a brightly colored frozen vegetable blend that comes in a low-fat garlic-herb sauce.
Start to Finish: 30 minutes
1. Cut pork into ¾-inch pieces; sprinkle lightly with salt and pepper. In Dutch oven heat olive oil over medium-high heat. Add pork; cook 4 to 5 minutes or until browned. Stir in two of the packages of the thawed vegetables, chiles, and cumin.
2. In a blender, combine remaining thawed vegetables and 1 cup water. Process until smooth. Add pureed vegetables to Dutch oven. Bring to a simmer. Cook, covered, over medium heat about 15 minutes or until pork is cooked through, stirring occasionally. Ladle into soup bowls. Top with cilantro and, if desired, a squeeze of lime juice. Makes 4 servings.
Per Serving: 297 cal., 11 g fat (2 g sat. fat), 74 mg chol., 823 mg sodium, 21 g carb., 7 g fiber, 30 g pro.
*tip: If you can’t find the frozen vegetable blend, in a medium bowl stir together one 15-ounce can navy beans, rinsed and drained; 1 cup frozen sliced carrots, thawed, ½ of a 10-ounce package frozen chopped spinach, thawed and well-drained, and ¼ cup Italian vinaigrette salad dressing. Stir 2 cups of the mixture into the pork with the chiles and cumin and blend the remaining 1 cup with the water. Continue as above.
Toasted country-style bread
Mixed greens salad
Sliced mango
Even the heartiest appetites will be satisfied by these generously sized stuffed chops that come in at under 400 calories per serving.
Prep: 20 minutes Cook: 4 minutes Bake: 15 minutes at 375°F
1. Preheat oven to 375°F. Line a 15×10×1-inch baking pan with foil; set aside. Cook orzo according to package directions; drain. In a medium bowl combine the cooked orzo, tomatoes, olives, cheese, ¼ teaspoon of the salt, and ⅛ teaspoon of the pepper.
2. Trim fat from chops. Make a pocket in each chop by cutting horizontally from the fat side almost to the opposite side. Divide stuffing among pockets in chops. If necessary, secure the openings with wooden toothpicks. Sprinkle chops with remaining salt and pepper.
3. In an extra-large skillet cook chops in hot oil for 4 minutes or until browned, turning once halfway through cooking. Transfer to the prepared baking pan. Bake, uncovered, for 15 minutes or until juices run clear and chops and stuffing registers 145°F on a meat thermometer. Makes 4 servings.
Per Serving: 393 cal., 14 g fat (4 g sat. fat), 160 mg chol., 634 mg sodium, 12 g carb., 3 g fiber, 53 g pro.
Green beans
Cherry tomato-herb salad
Raspberry sorbet
A small portion of deeply flavorful and buttery-textured ribeye feels luxurious. White beans provide fiber and an additional protein boost—and a bit of Tuscan flair.
Start to Finish: 30 minutes
1. Trim fat from steaks. Lightly drizzle steaks with oil; sprinkle with salt and pepper.
2. Heat a very large heavy skillet over medium-high heat. Add steaks to skillet; reduce heat to medium. Cook steaks for 3 to 4 minutes per side (145°F for medium-rare or 160°F for medium). Remove steaks from skillet; cover and keep warm. Add garlic to pan. Cook and stir about 1 minute or until softened; remove garlic from pan.
3. Add butter to skillet. Add beans to hot butter; heat through. Stir in the ¼ cup parsley; cook for 1 minute more. Top steaks with garlic and serve with beans. If desired, sprinkle with additional parsley. Makes 4 servings.
Per Serving: 326 cal., 15 g fat (7 g sat. fat), 72 mg chol., 325 mg sodium, 16 g carb., 5 g fiber, 29 g pro.
A quick, thick tomato sauce made from tomato paste clings to and coats the meatballs as these colorful, low-carb kabobs are grilled or broiled.
Prep: 20 minutes Grill: 8 minutes
1. Preheat indoor electric grill or broiler. In a medium bowl combine tomato paste, the water, and Italian seasoning to make a thick sauce. Add meatballs to sauce and stir to coat; set aside.
2. Using a vegetable peeler, cut four strips from zucchini. Cut zucchini in 1-inch cubes.
3. On metal or bamboo skewers*, alternately thread meatballs and zucchini; thread a tomato on each end. Lightly coat kabobs with nonstick cooking spray. Grill or broil kabobs 3 to 4 inches from heat 4 to 5 minutes on each side or until meatballs are heated through and vegetables are crisp-tender. Brush remaining sauce on kabobs during last 2 minutes of cooking. Makes 4 servings.
Per Serving: 222 cal., 15 g fat (7 g sat. fat), 43 mg chol., 623 mg sodium, 12 g carb., 3 g fiber, 10 g pro.
*tip: Soak bamboo skewers in water 30 minutes before using to prevent the skewers from burning.
Multigrain rice pilaf
Baby lettuces and blueberries salad
Sparkling water with mint
Pounding the chicken breasts to a thin, even thickness helps them cook more evenly—and more quickly. Quick cooking means the chicken stays juicy—and you get in and out of the kitchen fast.
Start to Finish: 20 minutes
1. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound each chicken breast half lightly until an even thickness. Remove plastic wrap. Brush chicken with mustard; sprinkle evenly with salt and pepper. Sprinkle bread crumbs evenly over all sides of chicken to coat.
2. In an extra-large skillet heat half of the oil over medium heat. Add chicken; cook about 8 minutes or until chicken is done (170°F), turning once halfway through cooking. Transfer to four dinner plates; keep warm. Add the remaining oil to skillet. Cook green beans in hot oil about 4 minutes or until crisp-tender, scraping up browned bits. Add the lemon slices, lemon juice, and capers (if using) to skillet. Cook and stir for 1 minute. Serve beans with chicken. If desired, serve with lemon wedges. Makes 4 servings.
Per Serving: 278 cal., 11 g fat (2 g sat. fat), 91 mg chol., 599 mg sodium, 12 g carb., 3 g fiber, 32 g pro.
Mashed sweet potatoes
Barley with pecans and dried cherries
Frozen grapes
To save time, look in the produce section of your supermarket for fresh whole pineapples that are already cored, prepared and ready to eat.
Prep: 25 minutes Grill: 20 minutes
1. On metal or bamboo skewers (see tip), alternately thread chicken, pineapple, sweet peppers, and onion, leaving ¼ inch between pieces. Sprinkle with salt and pepper.
2. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place chicken kabobs on the grill rack over drip pan. Cover and grill for 20 minutes or until chicken is no longer pink, turning once halfway through grilling and brushing with the chili sauce during the last 5 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above.) Makes 4 servings.
Per Serving: 255 cal., 3 g fat (1 g sat. fat), 72 mg chol., 406 mg sodium, 27 g carb., 4 g fiber, 26 g pro.
Jasmine rice
Sauteed spinach with garlic and lemon
Coconut macaroons
Sweetness and acidity are great flavor stand-ins for fat in calorie-conscious dishes such as this one. Here, tomato provides the acidity and dried apricots and golden raisins kick in a bit of natural sweetness.
Prep: 25 minutes
1. Season chicken with salt and pepper. In an extra-large skillet cook chicken in hot oil for 8 minutes or until browned, turning once halfway through cooking. Add garlic; cook and stir for 1 minute more.
2. Add tomatoes, apricots, and raisins; bring to boiling. Reduce heat and simmer, covered, for 3 to 5 minutes or until chicken is no longer pink (170°F). Uncover and cook until sauce reaches desired consistency. Season to taste with additional salt and pepper. Makes 4 servings.
Per Serving: 314 cal., 5 g fat (1 g sat. fat), 82 mg chol., 636 mg sodium, 34 g carb., 6 g fiber, 36 g pro.
Cauliflower rice
Pan-roasted broccoli rabe with lemon wedges
Frozen Greek yogurt
Caramelizing the onions—cooking them slowly over low heat in heart-healthy olive oil—intensifies their natural sweetness and gives them a buttery texture.
Prep: 25 minutes Cook: 16 minutes Grill: 18 minutes
1. In a large skillet heat oil over medium-low heat. Add onions, ¼ teaspoon of the salt and ⅛ teaspoon of the pepper. Cook, covered, for 13 to 15 minutes or until onions are tender, stirring occasionally. Uncover; cook and stir over medium-high heat for 3 to 5 minutes or until golden. Remove from heat; set aside.
2. Season chicken with remaining salt and pepper. For a charcoal or gas grill, place chicken on the greased rack of a grill directly over medium heat. Cover and grill for 15 to 18 minutes or until no longer pink (170°F), turning once halfway through grilling. Remove chicken; keep warm. Lightly coat bread with cooking spray. Place bread on the grill. Cover and grill for 1 to 2 minutes or until lightly toasted on one side only. Slice chicken into ½-inch-thick slices.
3. Top toasted side of bread with chicken slices, caramelized onions, and cheese. Return to grill. Cover and grill for 2 minutes or until cheese is melted and sandwiches are heated through. If desired, sprinkle with parsley. Makes 4 servings.
Per Serving: 406 cal., 12 g fat (4 g sat. fat), 88 mg chol., 668 mg sodium, 39 g carb., 4 g fiber, 35 g pro.
Sweet potato fries
Broccolini
Honeydew melon slices
Watching your calories and your budget is a balancing game. Heirloom tomatoes are a little more expensive than standard tomatoes, but the flavor, color, and juiciness they bring to a dish is worth it.
Chill: 30 minutes Prep: 20 minutes Cook: 6 minutes
1. For the tomato-cucumber salad, in a medium bowl stir together tomatoes, cucumber, vinegar, sugar, ¼ teaspoon of the salt, and ¼ teaspoon of the pepper. Cover and chill for at least 30 minutes.
2. Rinse fish; pat dry with paper towels. Measure thickness of fillets. Season fish with remaining salt and pepper. In a large nonstick skillet cook salmon in hot oil over medium-high heat for 3 to 5 minutes per ½-inch thickness or until salmon flakes easily when tested with a fork, carefully turning once halfway through cooking. Serve salmon over the tomato-cucumber salad. If desired, serve with lemon wedges. Makes 4 servings.
Per Serving: 328 cal., 15 g fat (2 g sat. fat), 94 mg chol., 391 mg sodium, 14 g carb., 3 g fiber, 36 g pro.
Quinoa with goat cheese and black olives
Endive salad
Watermelon wedges
Ripe mango gives the dressing for this eye-catching salad fabulously intense flavor and a creamy texture. Just a tablespoon each of cashews and olive oil give it richness and a dose of healthy fats.
Start to Finish: 20 minutes
1. For dressing, in a food processor or blender combine one-fourth of the mango, 1 tablespoon of the cashews, the olive oil, the water, salt, and black pepper. Cover and process or blend until smooth.
2. Arrange spinach leaves on four serving plates. Top with sweet pepper, chicken, and the remaining mango. Drizzle with the dressing. Sprinkle with the remaining cashews. Makes 4 servings.
Per Serving: 234 cal., 10 g fat (2 g sat. fat), 54 mg chol., 255 mg sodium, 16 g carb., 3 g fiber, 21 g pro.
tip: Challenge yourself before every meal to include at least 2 veggies and/or fruits. You won’t have as much room for less healthy stuff.
Multiseed crackers
Hummus
Ginger cookies
Toasting the couscous gives it a deliciously nutty flavor and helps the tiny pasta pearls keep from clumping as they cook.
Start to Finish: 35 minutes
1. In a medium saucepan toast couscous in 2 teaspoons hot oil over medium-high heat for 3 to 4 minutes or until lightly brown. Add the water and simmer, covered, for 8 to 10 minutes, or until pasta is tender. Set aside.
2. In an extra-large nonstick skillet cook shrimp in remaining 2 teaspoons hot oil for 3 minutes or until shrimp are opaque. Stir in the cooked couscous, dressing, salt, and pepper. Cook and stir for 2 to 3 minutes more or until heated through. Stir in mango. Sprinkle with queso fresco. Makes 4 servings.
Per Serving: 413 cal., 13 g fat (3 g sat. fat), 208 mg chol., 632 mg sodium, 42 g carb., 3 g fiber, 32 g pro.
Light Alfredo sauce makes a creamy and indulgent-tasting base for this mushroom and broccolini pizza. If you like, you can substitute broccoli rabe (also called rapini) for the broccolini.
Prep: 20 minutes Bake: 10 minutes at 450°F
1. Preheat oven to 450°F. Bring a large pot of lightly salted water to boiling. Add Broccolini; cook for 4 minutes. Drain; set aside.
2. In an extra-large nonstick skillet heat olive oil over medium-high heat. Add mushrooms. Cook for 5 minutes, stirring occasionally, or until mushrooms are tender and lightly browned. Drain off liquid.
3. Place the pizza shell on a large baking sheet. Spread Alfredo sauce on pizza shell. Top with cooked mushrooms, reserved Broccolini, and the mozzarella. Bake for 10 to 12 minutes or until cheese is melted, and crust is golden brown. Sprinkle with pepper. Makes 4 servings.
Per Serving: 332 cal., 14 g fat (6 g sat. fat), 21 mg chol., 737 mg sodium, 40 g carb., 7 g fiber, 17 g pro.
Jicama sticks with low-fat dressing
Baby greens salad with chopped dates
Fresh raspberries
