7 Healthy Dinner Recipes That Can Help You Lose Weight

1. Slow Cooker Jamaican Chicken Stew

Ingredients:

• 3 lb chicken parts
• 2 tsp curry powder
• 1 ½ tsp dried thyme
• ¾ tsp ground allspice
• ½ tsp red pepper flakes
• ½ tsp black pepper
• ½ tsp salt
• 2 tsp olive oil
• 1 medium onion chopped
• 3 cloves garlic minced
• ½ c. red wine
• 1 ½ c. 15 ounces black beans, rinsed and drained
• 1 ½ c. 15 ounces diced tomatoes, undrained

Directions:

1. Toss chicken with curry powder, thyme, allspice, red pepper flakes, black pepper, and salt.
2. Heat oil in a large skillet. Add onions and garlic and sauté until onions are softened for about 3 minutes. Add chicken mixture to skillet and brown on both sides. Add wine and let cook for a few minutes. Add tomatoes and black beans and mix well. Transfer to crockpot and cook in high for 4-5 hours until tender and meat are falling off the bone. Alternatively, you can continue to cook the chicken on the stovetop for about 25-30 minutes until the chicken is done.

Per serving: 423 calories, 24 g fat (6 g sat), 32 g protein, 13 g carb, 557 mg sodium, 2 g sugars, 4 g fiber

2. Slow-Roasted Salmon Citrus Salad

Ingredients:

• ½ red onion
• 2 Tbsp red wine vinegar
• Boston lettuce leaves
• 1 avocado
• Aleppo pepper flakes
• 3 roasted beets quartered
• 2 orange peeled, cut into segments
• 1 grapefruit peeled, cut into segments
• 1 large tomato halved, cut into ¼" thick slices
• ½ English cucumber sliced
• 1 lb Slow-Roasted Citrus Salmon
• Flakey salt such as fleur de sel or Maldon salt

Ingredients for the citrus shallot vinaigrette:

• 1 Tbsp shallot minced
• 2 Tbsp fresh lemon juice or orange juice
• 1 ½ tsp rice wine vinegar
• 1 garlic clove smashed
• 5 Tbsp extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Pickle onions by placing onion and vinegar in a small bowl, and letting them sit for 15 minutes.
2. Meanwhile, line serving plate with lettuce leaves.
3. Cut avocado in half and remove pit. Scoop spoonfuls of avocado onto plate; season with flakey salt and aleppo pepper.
4. Arrange quartered beets on plate. Arrange orange and grapefruit segments on plate.
5. Lightly salt tomato slices. Place on plate.
6. Lightly salt cucumbers and place on plate.
7. Scatter pickled onions on plate.
8. Break salmon into pieces and arrange on plate.
9. Drizzle Citrus Shallot Vinaigrette on top and sprinkle with a little flakey salt to finish.

Per serving: 336 calories, 21 g fat (3 g sat), 17 g protein, 20 g carb, 70 mg sodium, 11 g sugars, 5 g fiber

3. Spicy Korean Beef Noodle Soup

Ingredients:

• 1.7 oz mung bean noodles (sometimes called cellophane or glass noodles)
• 1 c. cooked short rib meat shredded (from rich beef broth recipe)
• 2 Tbsp toasted sesame oil
• 1 ½ - 2 Tbsp Korean red pepper flakes
• 1 Tbsp garlic chopped
• 4 c. Rich Beef Broth
• 1 c. water
• 2 c. bok choy chopped
• 4 fresh shitake mushrooms sliced
• 2 scallions cut into 2" lengths
• Extra Korean red pepper flakes for serving
• Fish sauce or soy sauce for serving

Directions:

1. Soak mung bean noodles in hot water for 20-30 minutes; drain.
2. Heat sesame oil, red pepper flakes, and garlic in a small pan until fragrant and garlic is light brown; mix with shredded meat; set aside.
3. Heat beef broth and water in a large saucepan. Add bok choy, mushrooms, and drained, soaked mung bean noodles; cook about 3-4 minutes until noodles are just soft and bok choy is cooked. Add marinated meat and scallions to soup and heat through. Divide among bowls; serve with extra Korean red pepper flakes for spicy food lovers. If beef broth is unsalted, serve with fish sauce or soy sauce on the side for drizzling.

Per serving: 314 calories, 8 g fat (5 g sat), 22 g protein, 18 g carb, 677 mg sodium, 1 g sugars, 1 g fiber

4. Crockpot Beef Vegetable Soup

Ingredients:

• 1 Tbsp extra virgin olive oil
• 1 lb boneless chuck roast or beef stew meat — cut into 1-inch cubes
• 2 tsp kosher salt — divided
• ¼ tsp black pepper
• 3-4 c. low sodium beef broth — divided
• 1 small yellow onion — diced
• 2 cloves garlic — minced (about 2 tsp)
• 4 large carrots — peeled and finely chopped
• 2 Yukon gold potatoes — peeled and diced
• 2 parsnips — peeled and diced
• 2 ribs celery — diced
• 1 14.5-ounce can diced tomatoes
• 1 can tomato sauce (8 ounces)
• 3 Tbsp tomato paste
• 1 Tbsp Worcestershire sauce
• 1 tsp dried oregano
• ½ tsp smoked paprika
• ½ tsp granulated sugar
• 1 c. peas — fresh or frozen (no need to thaw)
• Chopped fresh parsley — optional for serving

Directions:

1. In a large skillet, heat the oil over medium-high. Add the beef and sprinkle with 1 teaspoon salt and pepper. Brown the beef on all sides, disturbing it as little as possible on each side so that it develops nice coloring. Once the beef is lightly browned (it won’t be all the way cooked through), remove it to a 6-quart slow cooker.
2. To the pan, add the onion. Cook and stir until the onion is beginning to soften about 3 minutes. Stir in the garlic and let cook 30 seconds. Splash in about 1/2 cup the beef broth and scrape up any browned bits that have stuck to the bottom (this is flavor!). Let the broth reduce for 2 minutes, then transfer the entire mixture to the slow cooker.
3. To the slow cooker, add the carrots, potatoes, parsnips, celery, diced tomatoes in their juices, tomato sauce, tomato paste, Worcestershire, oregano, paprika, sugar, 2 1/2 cups beef broth, and remaining 1 teaspoon salt.
4. Cover and cook on low for 8 hours, until the beef and vegetables are tender. Stir in the peas, just until warmed through. If the soup is thicker than you would like, add the remaining 1 cup beef broth until you reach your desired consistency. Serve hot, sprinkled with fresh parsley.

Per serving: 283 calories, 7 g fat (2 g sat), 24 g protein, 33 g carb, 11 g sugars, 8 g fiber

5. Mediterranean Shrimp

Ingredients:

• 1 lb large shrimp — 40 to 50 per pound peeled, deveined shrimp, tails on or off (fresh or frozen and thawed)
• ¾ tsp kosher salt — divided
• ½ tsp ground black pepper — divided
• 2 Tbsp extra virgin olive oil
• 1 small red onion — chopped
• 2 cloves garlic — minced (about 2 teaspoons)
• 1 14.5-oz can fire-roasted diced tomatoes in their juices
• 1 tsp dried oregano
• ¼ tsp red pepper flakes
• 1 tsp honey
• 1 tsp red wine vinegar
• 1 14-oz can artichoke hearts — drained and quartered
• ½ c. pitted Kalamata olives
• ¾ c. crumbled feta cheese
• 2 Tbsp chopped fresh parsley
• 2 Tbsp fresh lemon juice — from about ½ medium lemon
• For serving: rice — whole wheat couscous, crusty bread, pasta (optional)

Directions:

1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Pat the shrimp dry, place in a mixing bowl, and sprinkle with ½ teaspoon salt and ¼ teaspoon black pepper. Toss to coat, then set aside.
2. In a large, ovenproof skillet over medium heat, heat the olive oil. Add onion and sprinkle with the remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Cook, stirring occasionally until softened, about 5 minutes. Reduce the heat as needed so that the onion softens but does not brown. Add the garlic and cook just until fragrant, about 30 seconds.
3. Add the tomatoes, oregano, and red pepper flakes. Reduce the heat to medium-low and let gently simmer for 10 minutes. Stir in the red wine vinegar and honey. Remove from the heat.
4. Scatter the artichokes and olives over the top, then arrange the shrimp on top in a single layer. Sprinkle with the feta.
5. Bake for 10 to 12 minutes, until the tomatoes are bubbling, cheese has browned slightly, and the shrimp are cooked through. Squeeze the lemon juice over the top and sprinkle with parsley. Enjoy hot.

Per serving: 445 calories, 24 g fat (8 g sat), 38 g protein, 17 g carb, 9 g sugars, 3 g fiber

6. Mexican Stuffed Peppers

Ingredients:

• 4 large bell peppers
• 2 tsp extra virgin olive oil
• 1 lb ground chicken — or turkey (I used chicken)
• 1 tsp ground chili powder
• 1 tsp ground cumin
• 1 tsp garlic powder
• ½ tsp kosher salt
• ¼ tsp black pepper
• 1 can fire-roasted diced tomatoes — with juices, 14 ounces
• 1 ½ c. cooked brown rice — quinoa or cauliflower rice
• 1 ¼ c. shredded cheese — Monterey Jack, pepper jack, cheddar, or similar cheese, divided

Directions:

1. Preheat your oven to 375 degrees F. Lightly coat a 9x13-inch baking dish with nonstick spray. Slice the bell peppers in half from top to bottom. Remove the seeds and membranes, then arrange cut side up in the prepared baking dish.
2. Heat the olive oil in a large, nonstick skillet over medium-high heat. Add the chicken, chili powder, cumin, garlic powder, salt, and pepper. Cook, breaking apart the meat, until the chicken is browned and cooked through, about 4 minutes. Drain off any excess liquid, then pour in the can of diced tomatoes and their juices. Let simmer for 1 minute.
3. Remove the pan from the heat. Stir in the rice and ¾ cup of the shredded cheese. Mound the filling inside of the peppers, then top with the remaining cheese.
4. Pour a bit of water into the pan with the peppers—just enough to barely cover the bottom of the pan. Bake uncovered for 25 to 35 minutes, until the peppers are tender and the cheese is melted. Top with any of your favorite fixings, and enjoy hot.

Per serving: 438 calories, 20 g fat (8 g sat), 32 g protein, 32 g carb, 8 g sugars, 5 g fiber

7. Zucchini Pizza Boats

Ingredients:

• 4 medium zucchini
• ¼ tsp kosher salt
• 1 c. pizza sauce — or similarly prepared marinara sauce
• 1 ¼ c. shredded mozzarella cheese — or a blend of shredded mozzarella and provolone
• 1 tsp Italian seasoning
• ¼ - ½ tsp crushed red pepper flakes — optional
• ¼ c. mini pepperoni — or mini turkey pepperoni or regular-size pepperoni, sliced into quarters
• 2 tsp freshly ground Parmesan
• 2 tsp chopped fresh basil, thyme, or other fresh herbs

Directions:

1. Place a rack in the center of your oven. Preheat the oven to 375 degrees F. Lightly coat a rimmed baking sheet or 9x13-inch baking dish with nonstick spray.
2. Halve each zucchini lengthwise. With a small spoon or melon baller, gently scrape out the center zucchini flesh and pulp, leaving a border of about 1/3 inch on all sides. Arrange the zucchini shells on the baking sheet. Sprinkle the insides of the zucchini with salt.
3. Spoon the pizza sauce into each shell, dividing it evenly. You may need a little more or less, depending upon the size of your zucchini. Put a generous amount, but don't feel like you need to fill it all the way to the very top.
4. Sprinkle the mozzarella over the top, then evenly sprinkle with Italian seasoning and red pepper flakes (if using). Scatter on the pepperoni and any other desired toppings. Last, sprinkle with Parmesan.
5. Bake for 15 to 20 minutes, until the cheese, is hot and bubbly and the zucchini is tender. If desired, switch the oven to broil and cook the zucchini for 2 to 3 additional minutes, until the cheese is lightly browned. Remove from the oven and sprinkle with chopped fresh basil. Serve immediately.

Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber

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