Champion Chicken Pockets

This no-cook pita sandwich is perfect for lunch or a quick dinner!  Recipe makes 4 sandwiches.

What you’ll need:

  • 1/4 cup plain low-fat yogurt
  • 1/4 cup light ranch dressing
  • 1 1/2 cups chopped cooked chicken (or turkey)
  • 1/2 cup chopped broccoli
  • 1/4 cup shredded carrot
  • 1/4 cup chopped pecans or walnuts
  • 2 6-7 inch pitas, halved

What you’ll do:

  • In a small bowl, combine the yogurt and ranch dressing.
  • In another bowl, combine the chicken, broccoli, carrot and nuts.  Pour the yogurt mixture over the chicken mixture; toss to coat.
  • Spoon the chicken mixture into pitas and serve.  Or, wrap in plastic wrap to pack for lunch.

Recipe and image from diabetic living.

So what are you waiting for…Get dinner on the table!

Turkey Reuben

Sandwich night!  This recipe makes the classic Reuben healthier by using turkey, light dressing and a lighter coleslaw.  Recipe makes 4 sandwiches.

What you’ll need:

  • 2 cups prepackaged shredded cabbage with carrot (coleslaw mix)
  • 2 tablespoons light Italian dressing
  • 2 tablespoons light Thousand Island dressing
  • 8 slices rye bread
  • 8 ounces, sliced deli turkey
  • 4 slices (4 ounces total) provolone cheese
  • 1 medium tomato, sliced

What you’ll do:

  • In a medium bowl, combine the slaw mix and Italian dressing.  Set aside.
  • Evenly spread the Thousand Island dressing on one side of each bread slice.
  • Top 4 of the slices of bread with turkey, cheese, tomato and slaw.  Top with remaining bread, dressing side down.
  • Heat a large skillet over medium  heat.  Cook sandwiches 4 minutes on each side or until bread is toasted and cheese is melted.

Recipe and image from diabetic living.

So what are you waiting for….Get dinner on the table!

Citrus Chicken Salad

If you have any leftovers from the pecan-crusted chicken tenders, use them in this recipe that’s perfect for lunch of dinner.  The recipe makes 2 salads but you can easily double the ingredients.

What you’ll need:

  • 6 ounces cooked chicken breast, shredded or 6 ounces precooked refrigerated chicken strips
  • 2 cups spinach
  • 1 (11-ounce) can mandarin oranges, rinsed and drained
  • 1/2 cup frozen or canned whole kernel corn
  • 2 tablespoons white wine vinegar or apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • 2 teaspoons low-calorie/low-sugar orange marmalade/jelly
  • 2 teaspoons oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

What you’ll do:

  • To make the dressing, whisk together the vinegar, mustard, oregano, marmalade, oil, salt and pepper.
  • Divide the spinach, corn, oranges and chicken evenly among plates and top with dressing.

Recipe and image from diabetic living.

So what are you waiting for…Get dinner on the table!

Maple Pork Roast

Pork chops and applesauce get a makeover!  Recipe serves 6.

What you’ll need:

  • 1 pound pork tenderloin
  • 3 teaspoons canola oil
  • 2 tablespoons chopped fresh thyme
  • 3/4 teaspoon salt
  • 1/2 teaspoon pepper
  • cooking spray
  • 2 tablespoons maple syrup
  • 1 tablespoon cider vinegar
  • 2 teaspoons whole-grain mustard
  • 2 large sweet potatoes, cut into 1/2-inch slices
  • 2 large Fuji apples, peeled, cored and cut into 1-inch wedges

What you’ll do:

  • Preheat oven to 450 degrees.
  • Coat pork with 1 teaspoon oil; sprinkle with 1 tablespoon on thyme, 1/4 teaspoon salt and 1/4 teaspoon pepper.
  • Coat a rimmed sheet pan with cooking spray.  Place pork on pan and roast for 10 minutes.
  • In a bowl, combine the syrup, vinegar and mustard.
  • In another bowl, toss the sweet potatoes and apples with 1 tablespoon thyme, 2 teaspoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper.  Once pork is removed, spread apples and sweet potatoes around the outside.
  • Coat the pork with 1/2 of the syrup mixture.
  • Roast for 1o to 15 more minutes or until 145 degrees inside.
  • Transfer pork to a plate and cover.
  • Turn the apples and sweet potatoes and continue roasting for 8-10 minutes.
  • Spoon the remaining syrup mixture over the pork, slice and serve with apples and potatoes.

Recipe and image from self.com

So what are you waiting for…Get dinner on the table!

Pecan-Crusted Chicken Tenders

Chicken tenders are made healthier by baking instead of frying.  The saltines add crunch and the pecans add a nutty flavor.  Serve with your child’s favorite dipping sauce and veggies.  Recipe serves 8.

What you’ll need:

  • 16 saltine crackers, finely crushed
  • 1/4 cup pecans, finely ground
  • 2 teaspoons paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 egg white
  • cooking spray
  • 1 1/2 pounds chicken tenders (or breasts cut into strips)
  • 1/4 cup all-purpose flour

What you’ll do:

  • Preheat the oven to 425 degrees.
  • Combine the crushed crackers, pecans, paprika, salt and pepper.
  • Whisk the egg white until frothy.
  • Coat a baking sheet with cooking spray that is lined with parchment paper or aluminum foil.
  • Dredge the chicken tender in the flour; dip into the egg then dredge in the saltine mixture.
  • Lightly coat each chicken tender on both sides with cooking spray.
  • Arrange on cooking sheet.
  • Bake for 18-20 minutes or until golden brown, turning once after 12 minutes.

Recipe and image from Southern Living.

So what are you waiting for…Get dinner on the table!

Smoky Fish Chowder

This 30-minute dinner will taste like you’ve been cooking all day!  For the fish, use halibut or cod.  Recipe serves 8.

What you’ll need:

  • 8 ounces Spanish chorizo, thinly sliced
  • 4 leeks, cut into half-moons
  • 1 1/2 pounds Yukon gold potatoes (about 4 medium), cut into 1/2-inch pieces
  • 1 28-ounce can diced tomatoes
  • salt
  • pepper
  • 2 pounds skinless firm white fish, cut into 2-inch pieces
  • 1/2 cup chopped fresh flat-leaf parsley (optional)

What you’ll do:

  • In a large pot, brown the chorizo over medium-high heat for 1-2 minutes.
  • Add the leeks and cook, stirring occasionally, about 3 to 4 minutes.
  • Add the potatoes, tomatoes (with juice), 3 cups water, 3/4 teaspoon salt, 1/4 teaspoon pepper.  Cover and bring to a boil.
  • Reduce heat and simmer until the potatoes are just tender, 10-12 minutes.
  • Add the fish and simmer gently until cooked, 5-6 minutes.
  • If using, stir in the parsley before serving.

Recipe and image from Real Simple.

So what are you waiting for…Get dinner on the table!

 

Chickpea Curry with Rice

Garam masala is a spice that can be found at most grocery stores on the spice aisle.  This recipe serves 4.

What you’ll need:

  • 1 (3.5 ounce) bag boil-in-bag basmati or brown rice
  • 1 tablespoon canola oil
  • 1 large onion, diced
  • 1 1/2 teaspoons garam masala
  • 2 (15-ounce) cans chickpeas, rinsed and drained
  • 1 (15-ounce) can unsalted crushed tomatoes
  • 1 (6-ounce) bag baby spinach
  • 1/2 cup plain Greek yogurt
  • 1/2 teaspoon salt
  • 1/4 cup chopped fresh cilantro

What you’ll do:

  • Cook rice according to package directions.
  • Heat a dutch oven (or deep skillet) over medium-high heat.
  • Add oil to the pan, swirling to coat.
  • Add the onion and saute for 5 minutes or until tender, stirring frequently.
  • Stir in the garam masala; cook 30 seconds, stirring constantly.  Add the chickpeas, tomatoes and spinach; cook 2 minutes or until the spinach wilts, stirring occasionally.
  • Remove from heat; stir in the yogurt and salt.
  • Serve over rice with a sprinkle of cilantro.

Recipe and image from Cooking Light.

So what are you waiting for…Get dinner on the table!