Do not let a lack of inspiration drive you to the nearest fast food restaurant. Create meals that are tasty enough to please all members of your family while providing nutrition. A healthy dinner offers a lean protein, plenty of vegetables and a nutritious carbohydrate. Healthy dinners are also low in saturated and trans fats, added sugars, refined flours and sodium.
Fish
The American Heart Association recommends consuming at least two servings of fatty fish weekly. Plain broiled fish with lemon can be boring. Instead, combine chunks of salmon with vegetables on a skewer for a change of pace. For one serving, chop a 4-oz. fillet of salmon into cubes. Thread onto a soaked bamboo skewer along with whole white mushrooms, cubes of zucchini and chunks of red onion. Sprinkle with salt and freshly ground black pepper. Spray with nonstick cooking spray and broil for 3 to 5 minutes per side. Squeeze fresh lemon juice over the top and serve over brown rice.
Tofu
Tofu is an alternative to red meat, which can be high in saturated fat. Tofu alone is bland, but it absorbs the flavors of any seasoning, sauces or added ingredients. Broil tofu to create a firm, chewy texture. Drain and slice 1 lb. of tofu into ½-inch squares. Press dry with paper towels. Brush with a sauce made from ¼ cup low-sodium vegetable broth, 3 tbsp. balsamic vinegar, 1 tbsp. Dijon mustard, a dash of salt and two minced garlic cloves. Place under a broiler and cook about 4 minutes each side, or until browned. Meanwhile, heat a nonstick skillet and sauté the mushrooms in the remaining sauce. Serve slices of the tofu over whole wheat orzo topped with the mushroom sauté. Sprinkle with chopped, fresh rosemary before serving.
Chicken
Add pizzazz to plain chicken breasts with a fruit salsa. The chicken breast is low in saturated fat and high in protein, while the salsa provides a serving of fruit and vegetables. Sprinkle thin cutlets of chicken with salt and pepper, and grill or broil until cooked through. Top with 1 cup of a salsa made from halved grape tomatoes, chopped mango, minced cilantro, diced red onion, cubed avocado, diced cucumber and lime juice. Serve with quinoa, a whole grain, and corn tortillas.
Lentils
Lentils are a vegetarian source of protein. They also provide fiber, iron, folate and phosphorus. Create a quick, easy and healthy soup by sautéing diced onions and minced garlic in 1 tbsp. of olive oil. Add chopped carrots and celery along with 2 cups dried lentils. Add 3 quarts low-sodium vegetable or chicken stock, a bay leaf, a sprig of fresh thyme and ½ cup canned diced tomatoes. Cook over medium heat for about 30 minutes, or until the lentils are soft, but not mealy. Serve with crusty whole wheat bread and a large green salad dressed with olive oil and lemon juice.
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