7 Scrumptious Dinners for Dieters (Lifescript.com)

[Guest guest]

Note: I did not try any of these recipes yet, just sharing with you. You can copy/paste each into a word document to save or print and organize better. Some of these look really good and I will have to try them.)

Chicken Breasts with Mushroom Cream SauceThe secret to a good cream sauce is always the same: Limit the cream to avoid overpowering more delicate flavors. This recipe contains a bountiful amount of mushrooms served over chicken breasts.

Serves: 2Preparation time: 30 minutes

Ingredients2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed 1/2 teaspoon freshly ground pepper 1/4 teaspoon salt 1 tablespoon canola oil 1 medium shallot, minced 1 cup thinly sliced shiitake mushroom caps 2 tablespoons dry vermouth or dry white wine 1/4 cup reduced-sodium chicken broth 2 tablespoons heavy cream 2 tablespoons minced fresh chives or scallion greens

Preparation1. Season chicken with pepper and salt on both sides.

2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.

3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes.

4. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes.

5. Stir in cream and chives (or scallions); return to a simmer.

6. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Enjoy!

Nutrition FactsPer serving: 275 calories15 g fat (5 g sat, 7 g mono)84 mg cholesterol5 g carbohydrates25 g protein1 g fiber373 mg sodium370 mg potassium

Nutritional bonus: selenium (34% Daily Value)

Warm Chicken Sausage & Potato SaladThis warm bistro-style salad is perfect on a chilly winter's night. Or share it with guests at your next dinner party.

Serves: 6 Preparation time: 30 minutes

Ingredients1 pound small potatoes cut in half 1 5-ounce bag arugula (about 4 cups, gently packed) 12 ounces precooked chicken sausage cut crosswise into 1/2-inch pieces 1/3 cup cider vinegar 1 tablespoon maple syrup 1 tablespoon whole-grain or Dijon mustard 1 tablespoon extra-virgin olive oil Freshly ground pepper to taste

Preparation1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and add arugula; cover with foil to keep warm.

2. Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes. Add to the potato-arugula mixture.

3. Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits. Gradually whisk in oil. Pour the dressing over the salad and toss until the arugula is wilted. Season with pepper.

Enjoy!

Nutrition FactsPer serving: 258 calories9 g fat (1 g sat, 3 g mono)60 mg cholesterol27 g carbohydrates15 g protein2 g fiber483 mg sodium103 mg potassium

Nutritional bonus: vitamin C (45% Daily Value)

Apple & Fennel Roasted Pork TenderloinRoasted apples, fennel and red onion are the perfect foil to roasted pork tenderloin.

Serves: 4 Preparation time: 45 minutes

Ingredients2 large sweet-tart apples, such as Fuji or Braeburn, sliced 1 large bulb fennel, trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish 1 large red onion, sliced 1 tablespoon plus 2 teaspoons canola oil, divided 1 pound pork tenderloin, trimmed 1 teaspoon kosher salt 1/4 teaspoon freshly ground pepper 3 tablespoons cider vinegar

Preparation1. Position racks in upper and lower thirds of oven; preheat to 475°F.

2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.

3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.

4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds.

Enjoy!

Nutrition FactsPer serving: 279 calories10 g fat (2 g sat, 5 g mono)74 mg cholesterol23 g carbohydrates25 g protein5 g fiber371 mg sodium837 mg potassium

Nutritional bonus: selenium (47% Daily Value), vitamin C (25% DV), potassium (24% DV), zinc (20% DV)

Coffee-Braised Pot Roast with Caramelized OnionsThis recipe is reminiscent of a pot roast made with onion-soup mix, but you won’t miss the excess sodium. Although it’s not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You’ll find pockets of fat as you carve it, but they are easy to remove.

Serves: 10 Preparation time: 3 1/4 hours

Ingredients1 4-pound beef chuck roast, trimmed of fat 1/2 teaspoon salt, or to taste Freshly ground pepper to taste 4 teaspoons extra-virgin olive oil, divided 2 large onions, halved and thinly sliced (4 cups) 4 cloves garlic, minced 1 teaspoon dried thyme 3/4 cup strong brewed coffee 2 tablespoons balsamic vinegar 2 tablespoons cornstarch mixed with 2 tablespoons water

Preparation1. Preheat oven to 300°F.

2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.

3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.

4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.

5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.

Enjoy!

Nutrition FactsPer serving: 252 calories12 g fat (4 g sat, 6 g mono)97 mg cholesterol5 g carbohydrate29 g protein172 mg sodium

Curried Turkey Cutlets with Dried ApricotsCurry-spiced apricot sauce jazzes up lean turkey cutlets in a looks-exotic-but-is-really-easy way. You can use boneless, skinless chicken breasts in this recipe: Cover with plastic wrap and pound with a meat mallet or rolling pin until about 1/2 inch thick; cook 4 to 5 minutes per side.

Serves: 4Preparation time: 30 minutes

Ingredients1 pound turkey cutlets, cut into four portions 1/4 teaspoon salt, or to taste Freshly ground pepper to taste 2 teaspoons extra-virgin olive oil 1/2 cup finely chopped onion 3 cloves garlic, minced 1 tablespoon minced fresh ginger 1 to 2 teaspoons curry powder 3/4 cup apple or pineapple juice 1/2 cup dried apricots, chopped 1 teaspoon cornstarch mixed with 1 tablespoon cold water 4 scallions, thinly sliced 2 tablespoons slivered fresh mint (optional) 1/4 cup low-fat plain yogurt

Preparation1. Pat turkey cutlets dry with paper towels; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add turkey and cook until browned on both sides and no longer pink in the center, 2 to 3 minutes per side. Transfer to a plate and set aside.

2. Add onion to the pan; cook, stirring, for 1 minute. Add garlic, ginger and curry; cook, stirring, until fragrant, about 30 seconds. Add juice and apricots; bring to a simmer. Cook until the apricots are plump and the liquid is slightly reduced, about 3 minutes.

3. Add cornstarch mixture to the pan and cook, stirring constantly, until thickened, about 1 minute. Return the turkey and any accumulated juices to the pan. Cook, turning the cutlets a few times, until coated and heated through, 1 to 2 minutes. Stir in scallions and mint (if using). Serve immediately, with a dollop of yogurt.

Enjoy!

Nutrition FactsPer serving: 252 calories3 g fat (1 g sat, 2 g mono)46 mg cholesterol25 mg carbohydrates30 g protein2 g fiber264 mg sodium472 mg potassium

Nutritional bonus: potassium (24% Daily Value), vitamin C (20% DV), iron (15% DV)

Chicken Breasts with Roasted LemonsTangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.

Serves: 4 Preparation time: 40 minutes

IngredientsFor the roasted lemons:3 medium lemons, thinly sliced and seeded 1 teaspoon extra-virgin olive oil 1/8 teaspoon salt

For the chicken:4 boneless, skinless chicken breast halves (about 1 pound total), trimmed 1/8 teaspoon salt Freshly ground pepper to taste 1/4 cup all-purpose flour 2 teaspoons extra-virgin olive oil 1 1/4 cups reduced-sodium chicken broth 2 tablespoons drained capers, rinsed 2 teaspoons butter 3 tablespoons chopped fresh parsley, divided

Preparation1. To prepare roasted lemons: Preheat oven to 325°F. Line a baking sheet with parchment paper. Arrange lemon slices in a single layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.

2. Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound with a rolling pin or heavy skillet until flattened to about 1/2 inch thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place flour in a shallow dish and dredge the chicken to coat both sides; shake off excess (discard remaining flour).

3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add broth and bring to a boil, scraping up any browned bits. Stir in capers. Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes, turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons parsley and more pepper, if desired; simmer until the butter melts and the chicken is cooked through, about 2 minutes. Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.

Enjoy!

Nutrition FactsPer serving: 219 calories7 g fat (2 g sat, 3 g mono)72 mg cholesterol10 g carbohydrates28 g protein1 g fiber396 mg sodium376 mg potassium

Nutritional bonus: vitamin C (40% Daily Value)

Shrimp VeracruzanaVeracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. Here we pair the zesty sauce with shrimp, but it can be served with any type of fish or chicken. Be sure to taste the sauce as you're adding jalapeños to the dish and adjust the amount to your taste.

Serves: 4Preparation time: 30 minutes

Ingredients2 teaspoons canola oil 1 bay leaf 1 medium onion, halved and thinly sliced 2 jalapeño peppers, seeded and very thinly sliced, or to taste 4 cloves garlic, minced 1 pound peeled and deveined raw shrimp (16 to 20 per pound) 3 medium tomatoes, diced 1/4 cup thinly sliced pitted green olives 1 lime, cut into 4 wedges

Preparation1. Heat oil in a large nonstick skillet over medium heat.

2. Add bay leaf and cook for 1 minute.

3. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3 minutes.

4. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes.

5. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium-low, replace cover and cook

until the tomatoes are almost broken down, 2 to 3 minutes more.

6. Remove the bay leaf. Serve with lime wedges.

Enjoy!

Nutrition FactsPer serving: 192 calories6 g fat (1 g sat, 3 g mono)172 mg cholesterol11 g carbohydrates24 g protein2 g fiber324 mg sodium516 mg potassium

Nutritional bonus: selenium (61% Daily Value), vitamin C (40% DV), iron and vitamin A (20% DV) New year...new news. Be the first to know what is making headlines.