Healthy dinner ideas / recipes? Easy 10 points!?

I am on a new diet but I have no idea what to make for dinner. I love cooking so thats not a problem but I just don't know what to make. please help give me any of your ideas or recipes. They must have 4 oz. protein, 1 cup grain, 1 cup veggies, and 2 tsp. fat.


Please don't only give me salads and stuff like that.


I like pasta, chicken, rice, bread, broccoli, carrots, cheese, string beans, and many more.


I don't like steak, tomatos (although I like tomato sauce just not full tomatos), or pretty much any sea food, and chicken is just about the only meat i will eat.


I am trying to stay away from fatty things like butter and that stuff.





Thanks so much in advance!Healthy dinner ideas / recipes? Easy 10 points!?
Everyone around here likes this recipe.





3 cups cubed cooked chicken


1 pkg. Uncle Ben's long grain %26amp; wild rice, cooked


1 med. onion, chopped


1 can french style green beans


1 (2 oz.) jar chopped pimento


1 can water chestnuts, chopped


1 can cream of celery soup


1 cup mayonnaise





Mix everything together, put in a 9x13 in. baking dish, sprinkle some grated cheese %26amp; fresh buttered bread crumbs on top %26amp; bake at 350 for 25-30 minutes.





The only box (4.2 oz) of long grain %26amp; wild rice I could find last time was by Rice-A-Roni. I use the reduced fat cream of celery soup %26amp; the lite mayonnaise. Also lite margarine.Healthy dinner ideas / recipes? Easy 10 points!?
I got this recipe out of cooking light magazine and it was delicious!





Season shrimp with salt, pepper and red pepper flakes. Then saute with olive oil, garlic and canned tomatoes. Then toss with cooked orzo pasta and top with Feta cheese.


There are reduced fat feta cheeses available and taste just as good as the real thing. Also I like to buy the canned tomatoes that are seasoned, the italian herb one worked good with this recipe.
Ok!


2-3 boneless skinless chicken breasts cooked (however you like) cut up into chunks


a bunch of red grapes cut in half


green onions cut up


cooked bowtie pasta


cut up celery


pinenuts (roasted if you want)


coslaw dressing





I never measure I just mix it all in until I think there is a good mix of each item. I serve it cold! YUM and a huge hit ! and not bad for you too
A BBQ will be your ';best friend'; on a diet:) ... You can BBQ boneless, skinned chicken breasts (marinate first) or salmon filets (I brush with a little olive oil; sprinkle with garlic salt %26amp; oregano or dill) .....grill some red/green bell pepper halves, or zucchini halves......
it's not really a recipe, but the healthy request cafe steamers are very healthy. i really like the chicken basil. it has like 9 grams of protein and only 300 or 250 calories. plus the cook well and taste great.
I keep some recipes on my blog, jacemanfood.blogspot.com. I'd recommend the first one (Homemade Hamburger Helper).
Well my dear, a healthy diet includes some ';fat'; the good fat and butter is one of them. Remember your ';eyes'; //!! Now I am not going to give U a ';measured'; meal, that would be impossible, but what I am giving U - YOU can cook,weight it out and enjoy eating it!!





Make ';plain rice'; - 1 cup rice to 1 cup water...


rinse the rice thoroughly!!


cook on ';high'; until water/rice comes to boil!! (very fast) stir..


remove from heat,put thick towel over top of pot %26amp; place the lid on top of that,turn the heat down to low and put the rice back on the stove - 15min. should be done! LOOK,stir with fork -





Now U have ';rice'; for several meals...





Take the veggies that U like - stir fry them and add your ';rice';!! Stir fry in a few min. - U can also take the rice and make many different meals with it ... curry chicken/beef or pork ---- rice pudding - - U can even take your ';stirfry'; and wrap it in a ';tortilla'; !! U can add ';rice'; to Chick soup,tomato soup...





So - hit the kitchen girl and don't tell to many of your friends how good U can cook... U will have a lot of company...
Try this recipe! It should be healthy enough for you, and it also tastes great!


For each dinner, make sure you have some vegetables and fruit.


For more healthy recipes, check out the link below in the source.





Chicken Caesar Pitas





Tip: Instead of using chicken from a can, you can grill boneless, skinless chicken breasts. Cube the grilled chicken and add to the recipe. To make it a meal, add a side of baked potato chips, carrot sticks, and sliced pineapple and bananas.





SERVES 2


Ingredients


1 can (5 ounces) chunky white meat chicken packed in water, drained


3/4 cup chopped romaine lettuce


1 Roma tomato, chopped (about 3/4 cup)


1/4 cup grated fresh Parmesan cheese


1/3 cup fat-free Caesar dressing


1 whole-wheat pita bread, cut in half





Directions


In a small bowl, add the chicken, lettuce, tomato, Parmesan cheese and Caesar dressing. Toss to mix evenly. Cover and place in the refrigerator for 10 minutes.





Stuff the chicken mixture into the pita bread halves. Serve immediately.








Nutritional Analysis(per serving)


Serving size: 1 pita half


Calories 219


Cholesterol 33 mg


Protein 18 g


Sodium 1,047 mg


Carbohydrate 24 g


Fiber 4 g


Total fat 5 g


Potassium 300 mg


Saturated fat 3 g


Calcium 143 mg


Monounsaturated fat 1 g





SERVES 4


Ingredients


1/2 cup water


1/4 teaspoon salt


2 cups shredded carrots


1 teaspoon trans-free margarine


Sugar substitute, to taste


1 teaspoon lemon juice


4 tablespoons fresh parsley, chopped





Pasta with marinara sauce and grilled vegetables





SERVES 4


Ingredients


2 tablespoons extra-virgin olive oil


10 large fresh tomatoes, peeled and diced


1 teaspoon salt


1/2 teaspoon minced garlic


2 tablespoons chopped onion


1 tablespoon chopped fresh basil or 1 teaspoon dried basil


1 teaspoon sugar


1/2 teaspoon dried oregano


1/8 teaspoon freshly ground black pepper


2 red peppers, sliced into chunks


1 yellow summer squash, sliced lengthwise


1 zucchini, sliced lengthwise


1 sweet onion, sliced into 1/4-inch-wide rounds


8 ounces whole-wheat spaghetti





Directions


To make the marinara sauce, in a heavy skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add tomatoes, salt, garlic, chopped onions, basil, sugar, oregano and black pepper. Simmer uncovered until the sauce thickens, about 30 minutes.





Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.





Brush the red peppers, squash, zucchini and sweet onion with the remaining olive oil. Place the vegetables on the grill rack or broiler pan. Grill or broil, turning as needed, until the vegetables are tender, about 5 to 8 minutes. Transfer the vegetables to a bowl and set aside.





Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.





Divide the pasta evenly among individual plates. Top with the marinara sauce and grilled vegetables. Serve immediately.





Nutritional Analysis(per serving)


Calories 270


Monounsaturated fat 4 g


Protein 8 g


Cholesterol 0 mg


Carbohydrate 46 g


Sodium 380 mg


Total fat 6 g


Fiber 4 g


Saturated fat 1 g











Sweet Carrots





Directions


In a small saucepan, bring the water to a boil. Add the salt and shredded carrots. Cover and cook until water is evaporated, about 5 minutes. Remove carrots from the heat. Stir in the margarine, sugar substitute, lemon juice and parsley. Serve immediately.





Nutritional Analysis(per serving)Serving size: 1/2 cup


Calories 40


Cholesterol 0 mg


Protein 1 g


Sodium 167 mg


Carbohydrate 6 g


Fiber 2 g


Total fat 1.5 g


Potassium 251 mg


Saturated fat trace


Calcium 21 mg


Monounsaturated fat 0.5 g





Apples with dip





SERVES 4


Ingredients


8 ounces fat-free cream cheese


2 tablespoons brown sugar


1 1/2 teaspoons vanilla


2 tablespoons chopped peanuts


1/2 cup orange juice


4 apples, cored and sliced





Directions


Place the cream cheese on the counter to allow it to soften, about 5 minutes.





To make the dip, combine the brown sugar, vanilla and cream cheese in a small bowl. Mix until smooth. Stir in the chopped peanuts.





Place the apples in another bowl. Drizzle orange juice over the apples to prevent browning. Serve the sliced apples with the dip.





Nutritional Analysis(per serving)


Calories 177


Cholesterol 4 mg


Protein 10 g


Sodium 326 mg


Carbohydrate 28 g


Fiber 4 g


Total fat 3 g


Potassium 305 mg


Saturated fat 1 g


Calcium 121 mg


Monounsaturated fat 1 g
ok you def need too cook this





when i was on weight watchers i could have about 26 points a day and what im gonna tell you to cook is three points so it is super good for you





ok get skinless chicken breast





prehaet the oven for 450





season your chicken with pepper salt and lemon





then put the chicken right side up in the oven for 30 minutes





then when that 30 minutes is done





flip the chicken over and cook for another 30 minutes





then for the last time turn the chicken right side up again fro another 30 minutes





and when its done you can add some more salt and lemon juice to it while your eating it





it is really good. believe me





and each breast is 3 points. so everyone in your family can have one breast.. and make sure its skinless and that you dont fry it haha





but i hope this helps
Remember that pork is the other ';white meat'; besides chicken. As for myself, I am sooo tired of chicken, especially baked chicken breast. You can bake a whole chicken on a rack where the fat is drained and season the chicken with different herbs such as basil, thyme, rosemary, etc. After it is baked you can remove the skin.





As far as the veggies, I like to steam the broccoli and carrots and just put a bit of low-cal margarine to taste or a bit of hollandaise sauce on some steamed asparagus. String beans can also be steamed with a few new potatoes and that really doesn't need much seasoning other than some ground black pepper which is actually good for your digestive system.





There are so many margarines out there that have no trans fats and no cholesterol.. try to research your alternatives. But mainly my suggestion is that anything you eat, you can treat with fresh herbs and it gives loads of flavor. Just moderation is the key.
Superfast Chicken and Summer Vegetables Tostades.





Ingredients


1 teaspoon ground cumin


1/4 teaspoon salt


1/4 teaspoon black pepper


2 teaspoons canola oil


12 ounces chicken breast tenders


1 cup chopped red onion (about 1)


1 cup fresh corn kernels (about 2 ears)


1 cup chopped zucchini (about 4 ounces)


1/2 cup green salsa


3 tablespoons chopped fresh cilantro, divided


4 (8-inch) fat-free flour tortillas


Cooking spray


1 cup (4 ounces) shredded Monterey Jack cheese


Preparation


Preheat broiler.


Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; saut茅 for 3 minutes. Add onion, corn, and zucchini to pan; saut茅 for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.





Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.
TURKEY AND SPINACH MEATLOAF





10 oz. pkg. frozen spinach, thawed and squeezed


1 1/2 lbs. ground turkey


1 c. chopped onion


1/2 c. bread crumbs


1/2 c. parmesan cheese (in canister)


1 egg


2 cloves garlic, diced, or 1 tsp. minced garlic in water


1 Tbsp. dried basil


1/2 tsp. black pepper


1/2 tsp. salt


1 Tbsp. honey








Preheat oven to 350 degrees.





In a large bowl, mix all ingredients except the honey and form into a meatloaf shape. Lightly spray a loaf pan or a broiler pan (that has been lined with foil) with nonstick cooking spray. Place the meatloaf in the pan. Drizzle top with honey and bake for 1 hour. Let meatloaf sit for about 5 minutes before slicing. Serve immediately.





Healthy Section of DinnerPlanner