Quick, Healthy, Weeknight Dishes

Quick, Healthy, Weeknight Dishes

We all know what it’s like to come home after a long day and dread thinking about what to cook for dinner.  It is sometimes just easier to grab something quick.  Quick usually means unhealthy, except in this case where we are going to give you some ideas of quick dishes that don’t require you to be a gourmet chef.

What is one of the reasons people frequent fast food places? The reason is in the name, they are fast!!  Eating healthy doesn’t always mean you have to slave over the stove for hours, but it does take some planning.  These are some healthy, quick meals from a great website, BariatricEating.com. If you haven’t been to their website, check it out.  They have recipes broken down into different protein groups, vegetables, side dishes, appetizers and even holiday meals! You shouldn’t have to cook something different for you just because you’ve had weight loss surgery.  These are recipes the whole family can enjoy.  Most of these recipes have limited ingredients, and nothing too fancy or complicated.  So, put down the Wendy’s chili or Weight Watchers Smart Ones and grab a pan to start creating some new recipes.  ENJOY!!

MONDAY  –  Italian Shrimp Stir Fry and Parmesan Roasted Cauliflower

Ingredients

  • 1 pound shrimp peeled and cleaned
  • 2 tablespoons Progresso Italian Seasoned breadcrumbs
  • 1 medium leek – cleaned and sliced. If you have not tried a leek they are subtle onion flavor
  • One small red chili pepper, finely sliced, practically shaved
  • 4 garlic cloves
  • 2 tablespoons olive oil

Instructions

Toss shrimp with the seasoned crumbs in a medium bowl. This small amount will not coat the shrimp, but add a bit of seasoned crisp flavor.

Heat your wok over high and stir fry the leeks, garlic and chili pepper in olive oil for a minute until fragrant and softened. Move vegetables to the side, add the shrimp in a single layer and leave them alone for 30 seconds to get a bit of color. Then toss to finish cooking for just 2 to 3 minutes, until done. This depends on size of shrimp.

Parmesan Roasted Cauliflower

Ingredients

  • 1 large head fresh cauliflower, cut into 1-inch thick slices and separated into florets
  • 2 tablespoons olive oil
  • 1 teaspoon Kosher salt
  • Freshly ground black pepper
  • 1/2 cup freshly grated Parmesan cheese

Instructions

Preheat oven to 425 degrees. Arrange cauliflower on metal rimmed baking sheet – drizzle with olive oil, sprinkle with salt, pepper, and Parmesan cheese. Roast 10 to 20 minutes or until fork tender.

TUESDAY – Grilled Flank Steak with Spinach and Pine Nuts

Ingredients

  • 2 to 2 ½ pound flank steak
  • 1 ¼ cups Newmans Own Oil and Balsamic Vinegar Salad Dressing
  • Ziplock baggie

Instructions

Preheat broiler. Place steak into baggie, add 1 cup salad dressing; close bag and set on counter to marinate for 15 minutes.

Remove steak from bag, allowing marinade to drain, and place on broiler rack. Broil 8 minutes on first side, turn and broil an additional 8 minutes or until desired doneness. Allow meat to rest for ten minutes then thinly slice across grain, piling slices on platter. Drizzle with a fresh ¼ cup of salad dressing.

 Spinach with pine nuts

Ingredients

  • 5 garlic cloves, sliced
  • 1 tablespoon pine nuts (optional but delicious)
  • 2 tablespoons extra virgin olive oil
  • Two bags fresh baby spinach (or one 10-ounce package frozen spinach, thawed and squeezed of water)
  • pinch of crushed red pepper flakes
  • Kosher salt and freshly ground black pepper

Instructions

Saute garlic and pine nuts in the olive oil in a large nonstick skillet over medium low heat, until garlic is softened and just turning golden at the edges. Stir in the crushed red pepper flakes then add spinach; toss to coat, and cook until wilted, 2 to 3 minutes – season with salt and pepper.

WEDNESDAY – Chicken, Ham and Swiss Rolls with Steamed Green Beans 

Ingredients

  • 4 skinless boneless chicken breast halves
  • Dijon or whole grained mustard
  • 4 slices deli ham
  • 4 slices Swiss cheese
  • 1 tablespoon butter, melted
  • ¼ cup Panko or fresh breadcrumbs (1 slice of sandwich bread pulsed in the food processor)

Instructions

Preheat oven to 350°F. Place each chicken breast half between two pieces of plastic wrap; working from the center to the edges, lightly pound with the flat side of a meat mallet or the bottom of a small heavy skillet to a uniform ¼ inch thickness. Remove plastic wrap.

Place one slice of ham and one slice of cheese on each chicken piece then smear with mustard; fold in the sides and roll up jelly-roll style, securing both ends with toothpicks. Arrange chicken rolls in a shallow baking dish; brush with melted butter and sprinkle with the fresh or Panko crumbs. Bake for 25 to 30 minutes, until chicken rolls are cooked though. Cut each roll into ½ inch thick slices and fan out on individual plates.

THURSDAY – Tilapia with Avocado Aioli Sauce and a green tossed salad.

Ingredients

  • Four, 5-ounce tilapia or basa filets
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1 tablespoon chili powder
  • Kosher salt and freshly ground black pepper
  • 2 tablespoons Greek yogurt or reduced fat mayonnaise
  • 3 garlic cloves, chopped
  • Juice of one lime, about 2 tablespoons
  • 1 medium ripe Hass avocado, peeled with seed removed (avocados are ripe when almost black and yield slightly when pressed with thumb)
  • Low-sodium chicken broth
  • Tabasco sauce, optional

Instructions

Spray a grill pan (or sauté pan) with non-stick vegetable spray. Rinse the fish filets with cold water and pat dry with paper towels. Combine the garlic powder, cumin, chili powder, and ½ teaspoon salt in a small bowl and sprinkle some of the mixture on both sides of each filet. Puree the mayonnaise, garlic, lime juice and avocado until smooth using a food processor or blender- adding enough chicken broth so the mixture blends smoothly into a thick sauce. Transfer sauce to a small bowl and season with salt, pepper, and Tabasco, if using.

Heat the grill pan over medium high heat until smoking, and cook the filets for 3 minutes per side or until just opaque in the center.

Transfer filets to plates and serve with a small dollop of avocado cream on top.

FRIDAY – White chicken chili

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 3 cups cooked chicken, shredded – a rotisserie chicken from the grocery store is perfect
  • 2 cans Great Northern Beans, drained
  • One 10-ounce package frozen corn, thawing not necessary
  • 1 can (4 ounces) green chilies
  • 1/2 teaspoon cumin
  • 1/2 teaspoon oregano
  • 1 box (32 ounces) chicken broth – Swanson Natural Goodness Low Sodium is excellent
  • Kosher salt and freshly ground black pepper
  • Juice of one lime

Instructions

Sauté the onion in the olive oil in a large pot until translucent.

Add chicken, beans, corn, chilies with juice, cumin and oregano. Stir in the chicken broth. Bring to a boil – lower heat and simmer 20 to 25 minutes to thicken slightly. Add salt and pepper, lime juice and cilantro.

Serve with low fat sour cream, shredded Pepper Jack, avocado, and or tortilla chips.

 

 

 

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