Quick and Healthy Dinner Ideas
Vegetarian or Turkey Simple Salsa Chili
In a medium nonstick saucepan coated with 1 tablespoon extra-virgin olive oil, brown 1/2 pound ground lean turkey or 1 pound sliced mushrooms with 1/2 onion (chopped) and 1 teaspoon minced garlic. Add 1 cup bottled marinara sauce of choice, 1 cup prepared or bottled salsa of choice, 1 15-ounce can black or kidney beans (drained), plus chili powder, oregano, and ground cumin to taste, if desired. Cover and bring to a boil. Lower the heat and simmer for 20 minutes. This will make 3 servings. Enjoy each serving with a cup of fruit salad.
Estimated: Carbohydrate 43 grams, Protein 22 grams, Fiber 12 grams
Fruit & Walnut Chicken Dinner Salad
Cut a leftover grilled boneless, skinless chicken breast into slices (or use presliced seasoned chicken breast, available in a couple of brands) and toss with 3 or 4 cups dark green lettuce, 1 cup fresh or frozen berries or a sliced pear or apple, 1/4 cup toasted walnuts or pecans, 2 tablespoons blue cheese, and 2 tablespoons light balsamic vinaigrette or light raspberry vinaigrette.
Estimated: Carbohydrate 27 grams, Protein 37 grams, Fiber 12 grams
Teriyaki Salmon Dinner (substitute another fish or skinless chicken if desired)
Start cooking steamed brown rice (available in the frozen food section in some stores). Heat the broiler of your oven or toaster-oven. Line a pie plate with foil and place the salmon fillets on top. Top each fillet with 2 teaspoons bottled teriyaki sauce. Broil about 6 inches from the broiler for about 4 minutes. Flip the fish over, spread 1 tablespoon teriyaki sauce on top of each piece, and broil until the fish is cooked through. Serve with 3/4 cup steamed brown rice and 1 cup steamed green or cruciferous vegetables.
Estimated: Carbohydrate 42 grams, Protein 29 grams, Fiber 5 grams
Mushroom Spaghetti Dinner
Start boiling whole grain spaghetti noodles,following the directions on the package.Sauté 1 cup sliced mushrooms (any type) and 1 1/2 teaspoons olive oil per person in a medium nonstick saucepan. Pour in 3/4 cup marinara sauce per person into the saucepan, cover, and bring to a boil. Reduce the heat to a simmer and cook for 10 minutes. Serve about 1 cup of the mushroom marinara with 3/4 cup cooked pasta. Add a garden salad to complete the meal: 2 cups spinach or romaine lettuce, 1/4 cup kidney or garbanzo beans, a few olives, plus assorted vegetables such as sliced cucumber and carrot, all topped with a tablespoon or two of light vinaigrette.
Estimated: Carbohydrate 60 grams, Protein 18 grams, Fiber 9 grams
NOTE: If the amount of carbohydrate in one of the suggestions above is lower than what your health care team has recommended for you for that meal, add additional carbs to the meal, such as nonfat yogurt or milk, fruits and vegetables, or a small piece of whole grain bread.