HEALTHY DINNER RECIPES

Each of these dinner recipes is about 500-550 calories.

Craving a hearty dinner? Fresh and healthy doesn’t need to mean deprivation, and one look at these satisfying meals proves it!

turkey sausage & white beans

  • 4 oz. lean turkey sausage links
  • 2 tsp. olive oil
  • 2 tsp. chopped garlic
  • 2 cups chopped spinach
  • 2 tbsp. low-sodium chicken broth
  • ½ cup Full Circle Cannellini Beans, rinsed and drained
  • ¾ cup cherry tomatoes, halved
  • 1 tbsp. fresh basil, chopped
  • 1 tbsp. fresh oregano, chopped
  • salt and black pepper to taste
GFGluten Free
HFHigh Fiber
HPHigh Protein
KKetogenic Diet
Brown turkey sausage over xyxy heat about x minutes. Remove from pan and slice. Return slices to pan with olive oil. Cook sausage for 5 minutes or until no longer pink; add garlic, spinach and chicken broth to pan. Cook 3 to 5 minutes or until spinach is wilted. Add cannellini beans, tomatoes, basil, oregano and salt and pepper to taste. Heat through.
PER SERVING: CAL 493, FAT 22 G (5 G SAT. FAT), CHOL 69 MG, SODIUM 865 MG, CARB 42 G (12 G FIBER, 7 G SUGARS), PRO 34 G

maple-dijon salmon

  • 1 tsp. Full Circle Maple Syrup
  • 1 tbsp. Dijon mustard
  • juice from 1 lemon
  • 1 tsp. minced garlic
  • 1/8 tsp. red pepper flakes
  • 4 oz. salmon filet
  • salt to taste
  • 1 tsp. canola oil
  • 2/3 cup cooked brown rice
  • 1 tbsp. dried cherries, chopped
  • 1 tbsp. crushed pistachios
  • 1 tsp. chopped fresh parsley
  • 1/8 cup orange juice
  • 1 cup steamed green beans
GFGluten Free
HHeart Smart
DFDairy Free
HFHigh Fiber
HPHigh Protein
In a small bowl mix maple syrup, mustard, lemon juice, garlic and red pepper flakes. Season salmon filet with salt and add filet to mixture. Toss until fully coated. Place salmon, skin side down, on baking sheet. Bake at 400 degrees for 8 to 10 minutes. In a saucepan, combine canola oil, rice, cherries, pistachios, parsley and orange juice; warm over xyxyx heat. Serve salmon and rice with green beans.
PER SERVING: CAL 439, FAT 15 G (2 G SAT. FAT), CHOL 50 MG, SODIUM 256 MG, CARB 50 G (8 G FIBER, 11 G SUGARS), PRO 29 G

chicken ± zoodle caprese

  • 2 boneless, skinless chicken breasts
  • 1 tsp. salt, divided
  • ½ tsp. black pepper, divided
  • ¼ tsp. dried oregano
  • 1 tbsp. olive oil, divided
  • 2 garlic cloves, minced
  • 1½ cups grape tomatoes, halved
  • pinch of crushed red pepper flakes
  • 1 container zucchini noodles
  • 1 tbsp. chopped basil
  • 2 oz. pearl mozzarella balls
  • 1 cup fresh fruit
GFGluten Free
HPHigh Protein
KKetogenic Diet
Cut chicken breasts into ½-inch cubes; season with ½ tsp. salt, ¼ tsp. black pepper and oregano. In a large, nonstick skillet set over medium-high heat, warm ½ tbsp. olive oil. Add the chicken, stirring occasionally, until browned and cooked through, about 6 minutes. Add minced garlic and cook 30 seconds. Add grape tomatoes and red pepper flakes and season with 1/4 tsp. salt and ¼ tsp. black pepper. Reduce heat to low and simmer until tomatoes soften, about 5 minutes. Remove chicken mixture from pan and set aside. In same pan, increase heat to high and add ½ tbsp. olive oil; stir in zucchini noodles and basil, top with 1/4 tsp. salt and sauté 2 minutes. Add the chicken back to the skillet with mozzarella balls and toss. Serve with side of fresh fruit.
PER SERVING: CAL 452, FAT 16 G (5 G SAT. FAT), CHOL 115 MG, SODIUM 1,024 MG, CARB 26 G (4 G FIBER, 21 G SUGARS), PRO 55 G (MAKES 2 SERVINGS)

three bean chili

  • 1 pound 90% lean ground beef
  • ½ cup chopped onion
  • 1 14.5 oz. can no salt added diced tomatoes
  • 1 6 oz. can tomato paste
  • 2 tbsp. chili powder
  • 1 tbsp. ground oregano
  • 1 tsp. ground cumin
  • 1 tsp. brown sugar
  • ¼ tsp. cayenne pepper
  • 1 4 oz. can mild green chilies
  • 4 cups low-sodium beef broth
  • ½ tsp. salt
  • ¼ tsp. freshly ground pepper
  • 1 15 oz. can low-sodium black beans, rinsed and drained
  • 1 15 oz. can low-sodium kidney beans, rinsed and drained
  • 1 15 oz. can low-sodium pinto beans, rinsed and drained
  • 1 whole wheat dinner roll
DFDairy Free
HFHigh Fiber
HPHigh Protein
In a large pot, cook ground beef and onion over medium heat until meat is no longer pink; drain. Add diced tomatoes, tomato paste, chili powder, oregano, cumin, brown sugar, cayenne pepper, chilies, broth, salt and pepper. Stir to thoroughly combine and simmer 30 minutes. Add black, kidney and pinto beans and simmer 5 minutes, until heated through. Serve with whole wheat dinner roll.
PER SERVING: CAL 526, FAT 14 G (5 G SAT. FAT), CHOL 77 MG, SODIUM 939 MG, CARB 57 G (16 G FIBER, 10 G SUGARS), PRO 41 G (MAKES 5 SERVINGS)

lemon chicken ± roasted veg

  • cooking spray
  • ¼ cup olive oil
  • juice from 2 lemons
  • 1 tbsp. chopped fresh rosemary
  • 2 garlic cloves, minced
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • 4 4 oz. boneless skinless chicken breasts
  • 2 pounds Little Potato Company Yellow Potatoes, coined
  • 3 medium carrots, coined
  • 2 medium parsnips, coined
  • ½ cup Brussels sprouts, halved
  • ½ lemon, sliced
GFGluten Free
HFHigh Fiber
HPHigh Protein
Preheat oven to 425 degrees. Coat a sheet pan with cooking spray. In a large bowl, whisk together olive oil, lemon juice, rosemary, garlic, salt and pepper. Add chicken breasts, potatoes, carrots, parsnips and Brussels sprouts to the dressing and toss to coat. Gently pour the vegetables and chicken onto the prepared baking sheet. Top with lemon slices. Place in the oven and roast for 40 to 45 minutes, until the chicken reaches a minimum internal temperature of 165 degrees.
PER SERVING: CAL 488, FAT 18 G (2 G SAT. FAT), CHOL 72 MG, SODIUM 393 MG, CARB 54 G (9 G FIBER, 10 G SUGARS), PRO 30 G (MAKES 4 SERVINGS)

coconut lentil curry

  • 1 tbsp. olive oil
  • 1 cup chopped yellow onion
  • 1 minced garlic clove
  • 1 medium red bell pepper, diced
  • 2 medium sweet potatoes, cut into bite-size chunks
  • 1 14.5 oz. can no salt added diced tomatoes
  • 2 tbsp. tomato paste
  • 4 tsp. curry powder
  • 1/8 tsp. ground cloves
  • 1 can green lentils, rinsed and drained
  • 1 can unsweetened coconut milk
  • 3 cups cooked jasmine rice
  • 1 cup Schnucks Shortcuts Diced Mango
VVegetarian
GFGluten Free
HFHigh Fiber
In a large saucepan over medium heat, heat olive oil. Add onion and garlic and cook until onion softens, about 3 minutes. Add red bell pepper and continue cooking about 5 minutes. Add sweet potatoes, diced tomatoes, tomato paste, curry powder and ground cloves; bring to boil. Reduce the heat to medium-low, cover and simmer until the potatoes are softened, about 20 minutes. Add lentils and coconut milk and simmer until heated through. Spoon 2 cups of curry over 3/4 cup jasmine rice. Serve with mango.
PER SERVING: CAL 459, FAT 13 G (8 G SAT. FAT), CHOL 0 MG, SODIUM 56 MG, CARB 73 G (12 G FIBER, 28 G SUGARS), PRO 9 G (MAKES 4 SERVINGS)

stuffed chicken

  • 1 4-ounce Perdue Fresh Chicken Breast
  • 1 tbsp goat cheese
  • 1 tbsp. pesto
  • 2 tbsp. sun-dried tomatoes, chopped
  • 1 artichoke heart, thinly sliced
  • Italian seasoning to taste
  • salt and black pepper to taste
  • 2 tsp. olive oil

For Salad:

  • 2 cups salad mix
  • 1/3 cup Full Circle Chickpeas, rinsed and drained
  • ¼ cup blueberries
  • 6 strawberries, sliced
  • 1 tbsp. Parmesan cheese
  • 2 tsp. raw pumpkin seeds (pepitas)
  • 2 tbsp. light dressing (such as balsamic vinaigrette)
GFGluten Free
HFHigh Fiber
HPHigh Protein
Butterfly chicken breast; top with goat cheese, pesto, sun-dried tomatoes and artichoke heart slices; fold in half to close. Rub chicken with Italian seasoning, salt and pepper. Sauté chicken in olive oil over medium heat, 3-4 minutes per side, until golden. Place chicken on baking sheet; bake at 375 for 10 minutes until chicken reaches an internal temperature of 165 degrees. For Salad: Sprinkle salad mix with chickpeas, blueberries, strawberries, Parmesan, pumpkin seeds and salad dressing.
PER SERVING: CAL 496, fat 24 g (6 g sat. fat), chol 82 mg, sodium 1,306 mg, carb 42 g (9 g fiber, 19 g sugars), pro 33 g

Lemon-dijon pork Sheet-pan Supper

  • 4 tsp. Dijon mustard
  • 2 tsp. grated lemon zest
  • 1 minced garlic clove
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • 2 tbsp. olive oil
  • 1½ pounds sweet potatoes, cubed (about 3 medium)
  • 1 pound fresh Brussels sprouts, quartered (4 cups)
  • 4 boneless pork chops
GFGluten Free
HFHigh Fiber
HPHigh Protein
Preheat oven to 450 degrees. In a large bowl, mix Dijon mustard, lemon zest, garlic, salt and pepper; gradually whisk in olive oil. Set aside 1 tbsp. of mustard mixture for brushing pork. Add sweet potatoes and Brussels sprouts to mustard mixture; toss to coat. Place pork chops and vegetables on a baking pan. Brush chops with reserved mustard mixture. Roast 15 minutes. Turn chops and stir vegetables; continue roasting until a thermometer inserted in pork reads 145 degrees and vegetables are tender, 10-15 additional minutes.
PER SERVING: CAL 465, fat 14g (4g sat. fat), chol 54mg, sodium 422mg, carb 59g (12g fiber, 3g sugars), pro 28g (Makes 4 Servings)

eggplant parmesan

  • ½ cup light mayonnaise
  • 1 tbsp. chopped green onion
  • 1 eggplant
  • 1⁄3 cup Italian seasoned breadcrumbs
  • 1⁄3 cup grated Parmesan cheese
  • ½ cup marinara sauce
  • 2 tbsp. mozzarella cheese

For Salad:

  • 1 cup leafy green salad mix
  • ¼ cup cucumber slices
  • ¼ cherry tomato halves
  • ¼ sliced red onion
  • 2 tbsp. light Italian dressing
VVegetarian
HFHigh Fiber
HPHigh Protein
Preheat oven to 425. Combine mayonnaise and green onion in small bowl. Cut eggplant into ½-inch slices. Spread each side of eggplant with mayonnaise mixture. Combine breadcrumbs and grated Parmesan in a shallow dish. Dredge eggplant slices in breadcrumb mixture. Arrange breaded eggplant slices on baking sheet coated with cooking spray. Bake for 12 minutes. Flip slices and bake for another 12 minutes or until golden. Top 2 eggplant slices with marinara sauce and mozzarella cheese. For Salad: Toss salad mix with cucumber slices, cherry tomato halves, sliced red onion and light Italian dressing.
PER SERVING: CAL 423, fat 21g (6g sat. fat), chol 38mg, sodium 1,930mg, carb 37g (8g fiber, 16g sugars), pro 17g (makes 4 servings)

beef ± veggie stirfry

  • 1 12 oz. Verde Farms Sirloin Steak
  • salt and black pepper to taste
  • 2 tbsp. oil, divided use
  • ¼ cup brown sugar
  • ¼ cup reduced-sodium soy sauce
  • 2 tbsp. unseasoned rice vinegar
  • 3 cups broccoli florets
  • 3 cups sliced red bell peppers
  • 2 cups cooked brown rice
  • ½ cup sliced green onion
GFGluten Free
HHeart Smart
HPHigh Protein
Thinly slice steak and sprinkle with pepper and salt. Heat 1 tbsp. oil in a large skillet over high. Add steak to pan; cook 5 minutes or until browned. Remove steak from pan and set aside. In a bowl, combine brown sugar, soy sauce and rice vinegar. To hot skillet add 1 tbsp. oil, broccoli and red bell pepper to pan and cook 3-5 minutes. Add soy sauce mixture. Cook 5 minutes or until vegetables are crisp tender and liquid reduces by about half. Add steak; cook 1 minute. Serve 1½ cup beef stir fry with ½ cup brown rice. Top with 2 tbsp. sliced green onion. Save leftovers for lunch.
PER SERVING: CAL 385, fat 12g (1g sat. fat), chol 0mg, sodium 565mg, carb 45g (5g fiber, 15g sugars), pro 26g (makes 4 servings)

DINNER TO GO

1 small apple, sliced, with 1 tablespoon Justin’s Cashew Butter

PER SERVING: CAL 165, FAT 9G (2G SAT. FAT), CHOL 0MG, SODIUM 18MG, CARB 22G (3G FIBER, 14G SUGARS), PRO 3G

1 GT’s Gingerade Kombucha + 1 Fuel For Fire Mixed Berry Protein Smoothie

PER SERVING: CAL 150, FAT 0G (0G SAT. FAT), CHOL 0MG, SODIUM 30MG, CARB 26G (1G FIBER, 16G SUGARS), PRO 12G

10 baby carrot sticks, 10 cucumber slices + 3 tablespoons Sabra Roasted Red Pepper Hummus

PER SERVING: CAL 150, FAT 8G (2G SAT. FAT), CHOL 0MG, SODIUM 267MG, CARB 17G (5G FIBER, 6G SUGARS), PRO 4G

1 oz. Krave Black Cherry Barbecue Pork Jerky + 1 small pear

PER SERVING: CAL 140, FAT 1G (0G SAT. FAT), CHOL 30MG, SODIUM 481MG, CARB 22G (3G FIBER, 15G SUGARS), PRO 12G

17 Blue Diamond Natural Almonds + 1 Mini Babybel Light Cheese

PER SERVING: CAL 150, FAT 12G (3G SAT. FAT), CHOL 15MG, SODIUM 182MG, CARB 4G (2G FIBER, 2G SUGARS), PRO 10G