8 Healthy Dinner Recipes That Can Help You Lose Weight

1. Chicken and Zucchini Stir Fry

Ingredients:

• ¼ c. low sodium soy sauce or use gluten-free soy sauce
• 1 c. chicken broth
• 1 Tbsp cornstarch
• 2 Tbsp mirin
• 1 Tbsp sugar
• 2 tsp sesame oil
• 1 tsp canola oil divided
• 1 Tbsp minced garlic
• 1 Tbsp minced ginger
• 1 lb chicken breast, sliced very thinly
• 2 c. zucchini, cut ¼ inch thick half-moons (from 1 large zucchini)
• Sesame seeds and scallion for garnish, if desired

Directions:

1. In a large bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, and sesame oil and whisk until everything is completely dissolved.
2. In a large skillet add one teaspoon canola oil on medium-high heat and cook half the chicken until just cooked through, about 2-3 minutes on each side. Set aside on a plate.
3. Repeat with the second half of the chicken and an additional teaspoon of oil. Remove the chicken to the plate.
4. Add in the remaining 1 teaspoon oil, garlic, and ginger and cook for 30-45 seconds until very fragrant but not browned.
5. Stir the garlic and ginger well and add in the sauce, whisking well. Cook the sauce 1 minute, then add in the zucchini and cook for 2 minutes more, until thickened and the zucchini is tender-crisp. Remove from heat, add in the chicken and stir well to coat. Garnish with sesame seeds and scallions if desired.

Per serving: 242 calories, 6.5 g fat (1 g sat), 28 g protein, 17 g carb, 799 mg sodium, 8 g sugars, 1.5 g fiber

2. Broiled Tilapia with Thai Coconut Curry Sauce

Ingredients:

• 1 tsp dark sesame oil, divided
• 1 Tbsp minced peeled fresh ginger
• 4 garlic cloves, minced
• 1 c. finely chopped red bell pepper
• 1 c. chopped scallions
• 1 tsp curry powder
• 2 tsp red curry paste
• ½ tsp ground cumin
• 4 tsp low-sodium soy sauce, use tamari for gluten-free
• 1 Tbsp brown sugar
• 2 tsp Asian fish sauce
• 1 14-oz can light coconut milk
• ¼ c. chopped fresh cilantro
• 6 6-oz tilapia fillets
• Salt

Directions:

1. Preheat broiler.
2. Heat ½ teaspoon oil in a large nonstick skillet over medium heat. Add the ginger, garlic, pepper, and scallions; cook for 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute.
3. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
4. Brush fish with ½ teaspoon oil; sprinkle with ¼ teaspoon salt. Place fish on a baking sheet coated with cooking spray.
5. Broil for 7 minutes or until fish flakes easily when tested with a fork.
6. Serve fish with sauce, rice, and lime wedges.

Per serving: 225 calories, 7 g fat (0 g sat), 35.5 g protein, 5.5 g carb, 1.1 g fiber

3. Sheet Pan Turkey Meatloaf and Broccoli

Ingredients:

• 1.3 lb (20 oz) 93% ground turkey
• ⅓ c. quick-cooking oatmeal, or gf oats
• 6 Tbsp ketchup, divided
• ⅓ c. minced onion
• 1 large egg
• ½ tsp dried or fresh thyme leaves
• 1 tsp kosher salt
• 2 tsp Worcesterchire sauce, divided
• 1 large bunch broccoli, (1 ½ pounds) cut into florets
• 2 Tbsp olive oil
• ¾ tsp kosher salt

Directions:

1. Preheat the oven to 425F. Line a 13x9-inch sheet pan with Reynolds Wrap Non-Stick Foil, dull side facing up towards food.
2. In a medium bowl toss broccoli with oil and season with ½ teaspoon salt and spread out on the sheet pan in a single layer on one side.
3. In a medium bowl combine ground turkey, oatmeal, ¼ cup ketchup, onion, egg, ¾ teaspoon salt, 1 teaspoon Worcesterchire sauce, and thyme, mix well.
4. Divide mixture into 4 equal portions. Shape each portion into a 4 x 3–inch free form loaf on the other side of the sheet pan.
5. In a small bowl mix remaining 2 tablespoons ketchup with remaining teaspoon of Worcestershire sauce and brush onto loaves.
6. Bake 30 minutes in the center of the oven, turning the broccoli halfway, until meat is cooked through in the center and the broccoli is slightly charred.

Per serving: 335 calories, 13 g fat (4 g sat), 35 g protein, 22.5 g carb, 933 mg sodium, 4 g sugars, 6g fiber

4. Spicy Tuna Poke Bowls

Ingredients:

• ½ lb sushi-grade tuna, cut into 1/2-inch cubes
• ¼ c. sliced scallions
• 2 Tbsp reduced-sodium soy sauce or gluten-free tamari
• 1 tsp sesame oil
• ½ tsp sriracha
• 2 Tbsp light mayonnaise
• 2 tsp sriracha sauce
• 1 c. cooked short grain brown rice or sushi white rice
• 1 c. cucumbers, (from 2 Persian) peeled and diced ½-inch cubes
• ½ medium Hass avocado, (3 ounces) sliced
• 2 scallions, sliced for garnish
• 1 tsp black sesame seeds
• Reduced sodium soy or gluten-free tamari, for serving (optional)
• Sriracha, for serving (optional)

Directions:

1. In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.
2. In a medium bowl, combine tuna with scallions, soy sauce, sesame oil, and sriracha. Gently toss to combine and set aside while you prepare the bowls.
3. In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber, and scallions.
4. Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.

Per serving: 397 calories, 14.5 g fat (2 g sat), 32.5 g protein, 33.5 g carb, 864.5 mg sodium, 3 g sugars, 6 g fiber

5. Egg Roll in a Bowl

Ingredients:

• 1 lb ground chicken or turkey
• 2 tsp fresh ginger, grated or minced
• ¼ c. chopped yellow onion
• 2 cloves garlic, minced
• 2 tsp sesame oil
• 1 12-oz package coleslaw or broccoli slaw mix
• 3 Tbsp coconut aminos (or low-sodium tamari or soy sauce)
• 1 tsp sambal oelek paste
• 2 green onions, chopped
• Sriracha, for serving (optional)
• Sesame seeds and cilantro, for garnish (optional)

Directions:

1. Brown ground chicken or turkey in a large skillet. Break the meat into smaller pieces as it cooks using a wooden spoon or spatula. Cook for about 6-8 minutes or until the meat is no longer pink. Remove from heat.
2. In the same skillet over medium heat, add sesame oil. Once hot, add onion, garlic, and ginger and cook until fragrant, about 3-5 minutes. Add coleslaw mix (shredded cabbage and carrots) into the skillet. Toss and add coconut aminos and sambal oelek paste. Cook for another 3-5 minutes or until cabbage is tender.
3. Portion into bowls and top each with green onions and a drizzle of sriracha, sesame seeds, and cilantro (if using).

Per serving: 325 calories, 15 g fat (3 g sat), 32 g protein, 14 g carb, 393 mg sodium, 8 g sugars, 3 g fiber

6. Blackened Chicken Cobb Salad

Ingredients:

• ¾ tsp paprika
• ¾ tsp chili powder
• ¾ tsp garlic powder
• ½ tsp sea salt
• ¼ tsp pepper
• Pinch of cayenne pepper
• 1 Tbsp olive oil (if needed)
• 1 lb boneless skinless chicken breasts (3–4 pieces)
• 12 c. baby spinach or chopped romaine
• 4 large eggs, hard-boiled, peeled, and sliced
• 1 c. grape tomatoes, halved
• 1 large cucumber, sliced
• 1 c. baby bella mushrooms, sautéed
• ½ c. red onion, chopped
• 6 slices cooked turkey bacon, crumbled
• ½ c. crumbled blue cheese (optional)
• 1–2 avocados, sliced

Ingredients for the red wine vinaigrette:

• ⅓ c. red wine vinegar
• 1 Tbsp Dijon mustard
• 1 tsp maple syrup or honey
• ¾ tsp sea salt
• ½ tsp black pepper
• ½ c. extra virgin olive oil

Directions:

1. Take chicken out of the package and pat dry with paper towels. Add spices — paprika, garlic powder, chili powder, sea salt, black pepper, and cayenne pepper — in a small bowl. Coat each chicken breast with a spice mixture.
2. To cook the chicken, you can either grill it on an indoor or outdoor grill or sear it on the stovetop. To sear: add 1 Tablespoon olive oil to a large skillet over medium heat. Place chicken breasts in hot oil. Cook chicken for about 6–7 minutes on each side, or until juices run clear. Remove chicken from skillet and let sit for 5 minutes to cool before slicing for the salad. This step can be done a day in advance.
3. While the chicken cooks, make the dressing by whisking together all the ingredients in a small bowl or glass jar.
4. Divide the spinach or romaine among 4 plates (or containers if you’re making this for meal prep). Arrange equal portions of blackened chicken, hard-boiled egg, tomatoes, cucumber, mushrooms, red onion, avocado, bacon, and blue cheese on top of the greens.
5. Just before serving, top salad with 1–2 Tablespoons of the red wine vinaigrette dressing or your favorite dressing.

Per serving: 475 calories, 25 g fat, 46 g protein, 17 g carb, 5 g sugars, 9 g fiber

7. Asian Chicken Lettuce Wraps

Ingredients:

• 3 Tbsp hoisin sauce
• 2 Tbsp low-sodium tamari (or soy sauce)
• 2 Tbsp rice wine vinegar
• 1 Tbsp Sriracha
• 1 tsp sesame oil
• 1 Tbsp avocado or olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 Tbsp freshly grated ginger
• 1 lb ground chicken
• ½ c. water chestnuts, drained and sliced
• Sea salt and black pepper, to taste
• Butter, Bibb or Iceberg lettuce (leaves separated), for serving
• 2 green onions, thinly sliced, for serving
• ¼ c. crushed peanuts, for serving

Ingredients for the peanut sauce:

• ¼ c. peanut butter
• 2 tbsp low sodium tamari (or soy sauce)
• 2 Tbsp maple syrup
• 1 clove garlic
• 1 tsp Sriracha
• Water

Directions:

1. Whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha, and sesame oil in a small bowl. Set aside.
2. In a large skillet over medium-high heat, heat oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.
3. Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in water chestnuts. Taste mixture and season with salt and pepper, if needed.
4. Make peanut sauce by whisking together all ingredients in a small bowl. For a thinner sauce, add water 1 Tablespoon at a time to create the desired consistency.
5. Serve chicken mixture with lettuce leaves and spoon about 1/4 cup into center of each leaf. Top with crushed peanuts and green onions. Serve with peanut sauce.

Per serving: 471 calories, 29 g fat, 28 g protein, 28 g carb, 908 mg sodium, 17 g sugars, 3 g fiber

EAT HEALTHY

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