HEALTHY RECIPES FOR NON-FASTING DAYS: DINNER

Note on Non-Fasting Day Recipes: The recipes for non-fasting days are low in calories but suitable for guests or the entire family, so we’ve created most of them to make four servings. If you like, you can either halve the ingredients or freeze extra servings for easy reheating on another day.

Tangy Orange Chicken Breast

This recipe delivers on both speed and flavor. It’s a terrific dish to whip up on busy nights. Served with a green salad and some quinoa or brown rice, it’s a light but satisfying meal.

• 1 teaspoon olive oil • 4 (4- to 5-ounce) skinless chicken breasts • 1 teaspoon paprika • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

• 1 teaspoon chopped fresh thyme • 1 teaspoon chopped fresh rosemary • 1 tablespoon unsweetened orange juice concentrate • 2 tablespoons chopped fresh parsley

Preheat the oven to 400 degrees F and line a baking dish with aluminum foil. Spread the olive oil all over the bottom of the dish.

Place the chicken breasts in the dish, flip over to coat with oil, and season with the paprika, salt, pepper, thyme, and rosemary.

Bake for 15 minutes, then flip the chicken and brush with the orange juice concentrate. Bake for 15 to 20 minutes more, or until the chicken juices run clear.

Garnish with the parsley before serving.

Yields 4 servings.

Grilled Shrimp and Black Bean Salad

This recipe is a great one to use when you have company for dinner. No one will think it’s low-calorie!

• 1 teaspoon lime zest (about ½ lime) • ¼ cup freshly squeezed lime juice • 3 tablespoons olive oil • 2 tablespoons chopped fresh basil • 2 tablespoons chopped fresh oregano • 1 teaspoon freshly ground black pepper • ½ teaspoon salt

• 2 (15-ounce) cans black beans, rinsed and drained • 1 cup diced tomatoes • 1 cup diced green bell pepper • ½ cup chopped green onions • 24 large (21–25 count) raw shrimp, peeled and deveined

In a medium bowl, combine the lime zest and juice, olive oil, basil, oregano, and pepper and mix well. Measure 2 tablespoons out into a small bowl and set aside.

Add the salt, black beans, tomatoes, bell pepper, and onions to the medium bowl and toss well. Place in the refrigerator until serving.

Preheat a flat grill over medium-high heat. Once hot, place the shrimp on the grill and baste with the reserved lime juice mixture. Cook for 3 minutes on one side and then turn, baste again, and cook for 3 minutes more.

To serve, place one-quarter of the bean salad onto each plate and top with 6 hot shrimp.

Yields 4 servings.

Mustard-Maple-Glazed Salmon

This is an incredibly delicious recipe for salmon, especially given how quick and simple it is to prepare. Add a baked sweet potato or some brown rice and you have a flavorful, rich meal.

• 4 (6-ounce) skin-on salmon fillets, ¾ inch thick • 1 teaspoon olive oil • ½ teaspoon salt • ½ teaspoon freshly ground black pepper

• 2 tablespoons pure maple syrup • ½ teaspoon dry mustard • 8 sprigs fresh thyme

Preheat a flat grill over medium-high heat.

Brush the salmon fillets on both sides with the olive oil, season with salt and pepper, and place them skin side down on the grill. Cook for 7 minutes.

Meanwhile, combine the maple syrup and dry mustard with a fork.

Flip the salmon fillets, brush with the maple-mustard glaze, and top each one with 2 sprigs of the thyme. Grill for 5 to 7 minutes more, or until the fish flakes easily.

To serve, use a spatula to transfer the fillets to 4 plates, leaving the thyme intact.

Yields 4 servings.

Tuscan-Style Baked Sea Bass

Sea bass is a tasty fish—fine and flaky. This Tuscan-inspired recipe complements this mild fish with the flavors of fresh tomatoes, walnuts, basil, and garlic.

• 4 (6-ounce) skin-on sea bass fillets • 1 teaspoon olive oil • 1 cup very finely chopped walnuts (use processor or blender) • 2 teaspoons minced garlic • 8 slices yellow or orange tomatoes, ¼ inch thick

• 8 slices red onion, ¼ inch thick • ½ cup chopped fresh basil • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

Preheat the oven to 400 degrees F and line a baking sheet with aluminum foil.

Brush both sides of the bass fillets with the olive oil and then dip in the chopped walnuts, covering the fillets fully. Place the fillets skin side down on the baking sheet. Spread the garlic over the fillets, then cover the fish with alternating tomato and onion slices. Sprinkle the basil over the top and season with salt and pepper.

Bake for 12 to 14 minutes, or until the fish flakes easily. To serve, use a spatula to transfer the fillets to 4 plates.

Yields 4 servings.

Portobello Cheeseburgers

You don’t have to be a vegetarian to love these burgers, made with succulent portobello mushrooms. They’re deliciously different but every bit as satisfying as a traditional burger, without all the fat and calories. Cannellini beans tucked under the caps make them filling enough for even the hungriest eater.

• 4 large (4 inches wide) portobello mushroom caps • 1½ teaspoons olive oil, divided • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • ½ teaspoon minced garlic • ½ teaspoon paprika

• 1 cup canned cannellini beans • 4 (1-ounce) slices reduced-fat mozzarella cheese • 4 whole wheat hamburger buns • 4 large leaves romaine lettuce • 4 slices fresh tomato • 8 slices red onion

Preheat the oven to 325 degrees F.

Rub the cap sides of the mushrooms with ½ teaspoon of the olive oil and season with salt and pepper.

In a large skillet, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the mushrooms, cap side down, and sauté for 4 minutes.

Meanwhile, mix together the garlic, paprika, and beans and heat in the microwave for 1 minute, or just until warm. Set aside.

Flip the mushrooms and place 1 slice of mozzarella onto each one. Reduce the heat to low.

Toast the hamburger buns in the oven for 5 minutes, or just until crisp. Transfer to 4 plates. Top the bottom buns with the lettuce, tomato, and onion.

Spoon one-quarter of the bean mixture into a mound in the center of each bun and top with a mushroom, cap side up. Add the top buns and serve.

Yields 4 servings.

Flank Steak Spinach Salad

Flank steak is a lean and flavorful cut of meat that is ideal for a low-calorie diet. This recipe calls for the steak to be cooked medium rare. The meat tends to get quite tough if cooked much more than that.

• 1 pound flank steak, visible fat and sinew removed • ¼ cup Balsamic Vinaigrette (see Avocado and Fennel Salad with Balsamic Vinaigrette recipe for directions), divided • ½ teaspoon salt

• ½ teaspoon freshly ground black pepper • 3 cups chopped romaine lettuce • 1 cup baby spinach leaves • 1 pint cherry tomatoes, halved • ½ cup thinly sliced sweet yellow onion

Preheat a flat grill over high heat until it is very hot.

Brush the flank steak with 2 tablespoons of the Balsamic Vinaigrette, season with the salt and pepper, and place on the grill. Cook for 5 minutes, then flip and cook for 10 minutes more, or until the steak is medium rare.

Meanwhile, combine the lettuce, spinach, tomatoes, and onion until well mixed. Then add the remaining 2 tablespoons vinaigrette dressing. Toss well to coat and divide the salad between 4 plates.

Transfer the flank steak to a plate and allow it to rest for 10 minutes before slicing thinly on the diagonal.

Place one-quarter of the sliced steak on top of each salad and serve.

Yields 4 servings.

Chicken Picadillo

This variation on a traditional Latin dish uses leaner chicken in place of beef. It takes nothing away from the zesty flavor, but it does reduce the fat and calories usually present in the traditional version. Make an extra batch to freeze for later.

• 2 teaspoons olive oil • ½ cup chopped yellow onion • 2 cloves garlic, chopped • ½ pound ground chicken • ½ teaspoon ground cumin • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • 2 tablespoons red wine

• 1 cup chopped tomato • 1 fresh jalapeño pepper, seeded and diced • ¼ cup green olives with pimientos, chopped • 1 teaspoon Worcestershire sauce • ¼ cup chopped fresh cilantro • 1 teaspoon fresh lime juice (about ½ lime)

In a large heavy skillet, heat the olive oil over medium-high heat. Add the onion and garlic and sauté for 2 minutes, stirring often.

Add the chicken, cumin, salt, and pepper and cook for 5 to 6 minutes, stirring frequently to crumble the chicken.

Add the wine to the pan to deglaze it, scraping any browned bits from the bottom. Add the tomato, jalapeño, olives, and Worcestershire sauce; reduce the heat to medium and let simmer for 6 to 8 minutes, or until the mixture has thickened.

To serve, ladle into 4 bowls and finish with a squeeze of lime and a sprinkling of cilantro.

Yields 4 servings.

Chicken Florentine-Style

In this riff on true Florentine dishes, chicken breasts are treated with a delicious creamy sauce studded with fresh spinach. Serve this one to your guests—they’ll have no idea you’re on a diet.

• 1 teaspoon olive oil • 4 (6-ounce) boneless skinless chicken breasts • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • ¼ cup dry white wine

• ¼ cup chopped yellow onion • 1 cup sliced fresh mushrooms • 1 cup frozen chopped spinach, thawed and drained • ½ cup chicken stock • ¼ cup low-fat milk • ¼ cup shredded Parmesan cheese

In a large heavy skillet, heat the olive oil over medium-high heat.

Season the chicken breasts on both sides with the salt and pepper and sauté for 5 minutes. Flip the chicken and cook for 5 to 7 minutes more, or until the juices run clear. Transfer to a plate and cover to keep warm.

Add the wine to the pan to deglaze it, and scrape up any browned bits from the bottom.

Add the onion, mushrooms, spinach, and chicken stock, and simmer for 10 to 15 minutes, or until the sauce is reduced by half.

Reduce the heat to medium, stir in the milk, and heat just until warmed though, about 1 minute.

To serve, place 1 chicken breast on each plate, top with one-quarter of the sauce, and sprinkle with the Parmesan cheese.

Yields 4 servings.

Easy Black Bean Soup

When served with a fresh salad and a crusty roll, this dish is a comforting and filling meal. You’ll get all the flavors of traditional black bean soup but in far less time.

• 2 (15-ounce) cans black beans • 2 cups chicken stock • 1 cup thinly sliced carrots • ½ cup chopped yellow onion • ½ teaspoon garlic powder • ½ teaspoon ground cumin

• ½ teaspoon chili powder • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper • 1 cup plain yogurt • ¼ cup sliced green onions

In a large saucepan over medium-high heat, combine the black beans, chicken stock, carrots, onion, garlic powder, cumin, chili powder, and salt. Stir well.

Bring the soup to a boil, reduce the heat to medium, cover, and simmer for 20 minutes, stirring occasionally.

To serve, ladle into 4 bowls, top with a large dollop of yogurt, and garnish with green onions.

Yields 4 servings.

Hearty Vegetable Soup

This soup is easy to make and is just packed with a wide variety of vegetables. It’s a great soup to serve alongside a salad or sandwich on those nights when you don’t feel like cooking, so double up and freeze the extra.

• 1 teaspoon olive oil • 1 cup diced Yukon Gold potatoes • ½ cup thinly sliced carrots • ½ cup fresh green beans, cut into 1-inch pieces • ½ cup chopped yellow onion • 1 cup fresh spinach leaves

• 3 cups chicken stock • ¼ cup chopped fresh parsley • 1 tablespoon chopped fresh rosemary • ½ teaspoon salt • ¼ teaspoon freshly ground black pepper

In a large heavy skillet, heat the olive oil over medium-high heat. Add the potatoes, carrots, green beans, and onion and sauté for 5 minutes, stirring frequently. Remove from the heat.

Transfer the vegetables to a large saucepan over medium-high heat. Add the spinach, chicken stock, parsley, rosemary, salt, and pepper and bring the soup to a boil. Reduce the heat to medium, cover, and simmer for 30 minutes.

To serve, ladle into 4 bowls.

Yields 4 servings.

Mushroom-Stuffed Zucchini

Fresh zucchini and mushrooms seasoned with garlic, olive oil, parsley, and Italian herbs and spices hardly seems like diet food. These mushroom-stuffed zucchini boats make an easy and impressive dish that is low in calories but still plenty filling. Serve with a piece of fish for dinner, or serve alone for lunch.

• 2 tablespoons olive oil • 2 cups finely chopped button mushrooms • 2 cloves garlic, finely chopped • 2 tablespoons chicken stock

• 1 tablespoon finely chopped flat-leaf parsley • 1 tablespoon Italian seasoning • Sea salt • Freshly ground black pepper • 2 medium zucchini, cut in half lengthwise • 1 tablespoon water

Preheat the oven to 350 degrees F.

Heat a large skillet over medium heat, and add the olive oil. Add the mushrooms and cook until tender, about 4 minutes. Add the garlic and cook for 2 minutes more. Add the chicken stock and cook for 3 to 4 minutes more.

Add the parsley and Italian seasoning, then season with salt and pepper to taste. Stir well and remove from the heat.

Scoop out the seeds and some of the flesh of the halved zucchini and stuff the halves with the mushroom mixture.

Place the zucchini in a casserole dish, and drizzle 1 tablespoon water in the bottom.

Cover with aluminum foil and bake for 30 to 40 minutes, or until the zucchini boats are tender. Transfer to 2 plates and serve immediately.

Yields 2 servings.

Zesty Beef Kabobs

Tender, juicy, and zesty, these kabobs are going to make you glad you’re eating healthy. Yet more proof that eating lean doesn’t have to taste unappetizing!

• ½ cup lime juice • 1 teaspoon salt • 1 teaspoon black pepper • 1 clove garlic, minced • ¼ teaspoon red pepper flakes • ¼ teaspoon rosemary, chopped • ¼ teaspoon basil, chopped

• 1 pound lean red meat, such as beef, venison, or bison, chunked into bitesized cubes • 1 red onion, peeled, cut in half horizontally, and quartered vertically • 1 pack cherry tomatoes • 2 green peppers, cut similarly to the onion

Mix together the first seven ingredients.

Add meat to a large plastic zip bag, and pour the lime and spice mixture over it. Marinate for at least 20 minutes—the longer the better.

Preheat grill to medium/high when you’re ready to make the kabobs. Thread the meat, onions, tomatoes, and peppers onto your skewers.

Grill 1–3 minutes on each of the four sides, or until your steak reaches desired temp.

Yields 4 servings.