Ending the day with a light but nutritious dinner can help you finish getting all the nutrients you need while keeping your metabolism in high gear. Always pair carbohydrates with a serving of protein and heart-healthy fat. It doesn’t matter whether you eat the foods directly together in a combo dish or separately as an appetizer or a side.
Quinoa Stuffed Peppers
Prep time: 15 minutes
Cook time: 1 hour 15 minutes
Yield: 6 servings
3 tablespoons olive oil
2 large shallots, diced
2 zucchinis, grated
1/2 tablespoon ground cumin
1 teaspoon salt
1 teaspoon freshly ground black pepper
1-1/2 cups quinoa
1/4 cup white wine
6 red or yellow bell peppers
1/2 cup shredded low-fat mozzarella cheese
Preheat oven to 400 degrees F.
Heat 2 tablespoons of olive oil in a large saucepan and add shallots, zucchini, cumin, salt and pepper. Cook for about 5 minutes.
Add 1 more tablespoon olive oil to the saucepan. Add quinoa and cook for about 2 minutes. Add white wine and cook until wine has evaporated. Then add 1-1/2 cups of water and bring to a boil. Cover pan and simmer until all the water has been absorbed, about 5 minutes.
Cut the top off the peppers and remove all seeds and ribs. Place peppers in baking dish and spoon quinoa mixture into peppers. Fill the baking dish with ¾ inch hot water and bake for about 50–60 minutes.
Sprinkle cheese and broil for 2 minutes on medium.
Per serving: Calories 286; Fat 11g; Saturated Fat 2g; Sodium 445mg; Carbohydrates 36g; Dietary Fiber 6g; Protein 10g.
Crunchy Kale and Brussels Sprouts
Prep time: 5 minutes
Cook time: 45 minutes
Yield: 4 servings
2 bunches of kale
1 cup quartered Brussels sprouts
2 tablespoons olive oil
Ground black pepper
Preheat over to 300 degrees F.
Tear off leaves from bunches of kale. Put leaves in bowl with Brussels sprouts.
Drizzle with olive oil, black pepper to taste, and mix well. Spread mixture evenly onto oven tray and bake for 30–45 minutes. Remove and let cool before eating.
Per serving: Calories 105; Fat 7.5g; Saturated Fat 1.1g; Sodium 34mg; Carbohydrates 9g; Dietary Fiber 2g; Protein 3g.
Chili Garlic Edamame
Prep time: 5 minutes
Cook time: 10 minutes
Yield: 4 servings
1 pound frozen edamame
1/2 tablespoon olive oil
1/4 teaspoon red pepper flakes
1/2 teaspoon chili powder
2 garlic cloves, minced
Boil edamame according to package. Drain and place in bowl and toss with chili powder.
Heat olive oil, red pepper flakes, and minced garlic in a skillet. Toss in edamame and cook for 2–3 minutes.
Remove from heat and add additional spice to taste.
Per serving: Calories 170; Fat 5g; Saturated Fat 0.5g; Sodium 23mg, Carbohydrate 17.1mg; Dietary Fiber 11.5g; Protein 14g.
Mashed Sweet Potato and Butternut Squash
Prep time: 15 minutes
Cook time: 45 minutes
Yield: 6 servings
Cut the butternut squash in half lengthwise and remove seeds. Peel and cut sweet potatoes in half lengthwise. Place squash and sweet potatoes, cut side up on a foil-lined oven tray.
In a saucepan, heat olive oil over low heat and whisk in stevia and ginger. Take off from heat.
Brush the olive oil mixture onto the cut sides of the squash and potato. Sprinkle cinnamon on top.
Roast the squash and potatoes for about 45 minutes. Scoop out flesh of squash in a bowl. Cut up sweet potato in cubes and mash both together with fork.
5Add raisins and combine evenly.
Per serving: Calories 180; Fat 7g; Saturated Fat 1g; Sodium 25mg; Carbohydrate 30g; Dietary Fiber 4g; Protein 2g.