Healthy Main Dish Recipes for a Healthier Diet Food Plan

HEALTHY MAIN DISH RECIPES

Healthy Main Dish recipes tο hеƖр уου along wіth уουr healthier diet food рƖаn. Always remember my fat burning blog tips tο eat at least 5 tο 6 smaller meals a day аnԁ drink plenty οf ice сοld water wіth each meal аnd between meals. Eating smaller meals аnԁ smaller рοrtіοnѕ as a daily habit along wіth proper exercise wіll help increase уουr metabolism which in turn will improve your ability fοr burning fаt аnd keeping the extra weight οff permanently!

MAIN DISHES

Beans or Chicken Creole
3 tablespoons cold pressed olive oil
1 large onion or 3 cloves garlic, chopped
6 cloves of garlic, chopped
1/2 green pepper, chopped
15 oz. can garbanzo beans, drained and 15 oz. can red
kidney beans, drained or 1-1/2 pound chicken breasts,
cut into 3/4 inch pieces
2 stalks of celery, diced
1 large bay leaf
1 teaspoon basil
1/8 teaspoon black pepper
1/8 teaspoon cayenne pepper
1 teaspoon parsley
1/2 teaspoon sea salt
15 oz. tomato puree
2 cups water
Heat oil (high-medium) in deep sauté pan. Sauté onion for 10 minutes or until brown. Add garlic and green pepper, and continue cooking for another 5 minutes. Add all other ingredients and continue cooking for 10 minutes. This healthy main dish serves 2 to 4 people.

Healthy Black Bean Lasagna
1 − 28 ounce jar tomato pasta sauce
1/2 cup water
2 cans (15 ounce) black beans, rinsed and drained
1 3/4 cups lowfat ricotta cheese
1 egg
12 uncooked lasagna noodles
2 1/2 cups shredded skim mozzarella cheese
Preheat oven to 375F. Over low heat, simmer tomato sauce, water, and
black beans. Meanwhile, in a small bowl, combine ricotta cheese and
egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the
bean/sauce mixture on the bottom of the dish. Place 3 pieces of
uncooked lasagna noodles on top of the sauce. Next, spread about
2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the
bean/sauce mixture, lastly about 1/2 cup of the mozzarella.
Repeat two layers of noodles, ricotta, bean/sauce, and mozzarella.
Then place on the remaining 3 lasagna noodles and pour the remaining
bean/sauce mixture over all. Top with remaining mozzarella. Cover with
foil and bake at 375F for 30 minutes. Remove foil and continue to bake
another 15 minutes. Remove from oven and let stand for 15 minutes
before cutting.

Blackened Tuna
2 tuna filets or steaks
3 tablespoons cold pressed olive oil
1 onion or 3 cloves garlic, chopped
1 teaspoon or more black pepper
1/4 teaspoon sea salt
1 teaspoon parsley
3 oz. baby spinach
Place the olive oil in a large sauté’ pan at medium-high heat. Add the onions and cook until slightly brown.
Push the onions to the edge around the pan. Add black pepper to both sides of the tuna. Place the tuna in the center of the pan. Add the other spices to everything in the pan. Cook the tuna until it is browned. Turn over and brown the other side. The tuna is done when the center is cooked. Serve over a bed of spinach. Serves two.

Healthy Portabello Mushroom Casserole
3 tablespoons cold pressed olive oil
1 onion or 3 cloves or garlic, chopped
4 cloves garlic, chopped
1 pound Portabello mushrooms, diced into 3/4” squares
1-1/2 cups brown rice
3-1/2 cups water
6 oz. baby spinach
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 teaspoon basil
1/2 teaspoon parsley
1/2 teaspoon oregano
In a 6-quart pot, sauté garlic and onions in oil until slightly brown. Add mushrooms and sauté for another 5 minutes. Add rice and sauté for another minute. Add remaining ingredients. Bring to a boil. Cover, lower heat, and simmer for 45 minutes.

Baked Macaroni, Cheese & Spinach
1 pound whole wheat elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 −2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika
Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with
nonstick spray oil. Cook macaroni according to package directions.
Meanwhile, in a food processor or blender, mix ricotta cheese,
milk, egg substitute, mustard, Tabasco sauce, salt and pepper.
Process until smooth. Drain macaroni, return to pot and add
shredded cheddar and spinach. Stir until cheese melts and spinach
wilts. Stir in ricotta mixture and scrape into prepared baking
dish. In a small bowl, combine Parmesan cheese, bread crumbs,
and paprika. Sprinkle evenly over macaroni and cheese. Bake at
375F for 25 minutes. Serve this healthy main dish hot.

Brown Rice Burgers
1/2 cup brown rice flour
2 tablespoons tapioca flour
1 teaspoon potato starch flour
1/2 teaspoon agar agar
1/4 cup sesame seeds
3/4 cup cooked brown rice
1/4 cup cooked lentils
1/4 onion or 2 cloves garlic, chopped
2 tablespoons cold pressed olive oil
1 teaspoon basil
1 teaspoon parsley
1/2 teaspoon sea salt
Mix all above in a bowl. Make patties and bake at 350 F for 25-30 minutes (or in fry pan). Makes 3 to 4 large burgers.

Healthy Cajun Style Pasta
12 ounces whole grain or whole wheat linguine
1 teaspoon butter or olive oil
2 garlic cloves, minced
8−12 medium size shrimp, peeled and deveined
1/2 pound chicken breast meat, diced
2 1/2 tablespoons all−purpose flour
2 cups of 1% milk
2 tablespoons sherry
1/4 cup grated Parmesan cheese
1/4 teaspoon cayenne
4 plum tomatoes, seeded and chopped
1/2 cup frozen peas
Salt and black pepper to taste
Prepare the linguine according to package directions.
Drain and keep warm until ready to serve.
Melt the butter in the center of a large non−stick skillet over
medium−high heat. Add the garlic and cook for 1 minute. Add the
shrimp and chicken. Pan−fry until the chicken is cooked through,
3−4 minutes. Whisk the flour, milk, sherry, and Parmesan cheese
together. Pour into the skillet and bring to a boil while stirring.
Reduce heat to medium and continue to cook for about 5 minutes
until the mixture has thickened, stirring occasionally. Add the
cayenne and fold in the tomatoes and peas. Cook until heated
through. Season to taste with salt and pepper. Arrange the
linguine on individual plates and spoon the sauce over the top.
Garnish this healthy main dish with chopped fresh parsley.

Black Bean Burritos
6 whole wheat flour tortillas (burrito size)
1 (16 oz.) can black beans ( do not drain)
1 (16 oz.) can refried beans (black or brown)
1 onion chopped
3 tablespoons cold pressed olive oil
1 teaspoon basil
1 teaspoon black pepper
1 dash of cayenne pepper
1 teaspoon oregano
1 teaspoon parsley
Romaine lettuce, arugala, or spinach
Preheat oven to 350 degrees F.

Sauté onions in olive oil until brown. Lower heat. Add beans and spices. Cook until mixture is smooth. Place 1/6 of mixture on a tortilla and add greens. Fold edges inward, then roll. Bake in ungreased Pyrex dish for 15 minutes at 350 degrees F. Serve with Brown Rice mixed with salsa. Chicken, lean pork, lean beef, mushrooms, spinach are some ingredients that can be added to vary the recipe.

Chicken Cacciatora
3 tablespoons cold pressed olive oil
1 large onion or 3 cloves garlic, chopped
4 cloves garlic, finely chopped
1 green pepper, chopped
15 oz. can diced tomatoes
15 oz. can tomato puree
15 oz. can garbanzo beans, drained
15 oz. can kidney beans, drained
1 cup water
1 teaspoon basil
1/2 teaspoon black pepper
6 teaspoons chili powder
1 teaspoon oregano
1 teaspoon parsley
1/2 teaspoon sea salt
Heat oil in an 8-quart pot at medium heat. Sauté onions, garlic, and peppers until brown. Add remaining ingredients. Cover and simmer for 60 minutes. Add more water if sauce is too thick. Serves 6 people.

Japanese Style Beans or Chicken with Ginger Sauce
3 tablespoons cold pressed sesame oil
1 onion or 3 cloves or garlic, chopped
1/2 green pepper, chopped
15 oz. can garbanzo beans, drained and 15 oz. can red
kidney beans, drained or 1-1/2 pound chicken
breasts, cut into 3/4 inch pieces
1/2 cup sesame seeds
1/2 pound bean sprouts
1 ginger sauce recipe
Sauté onions and peppers until onions are lightly brown. Add bean sprouts and continue for 5 minutes. Add remaining ingredients and 3/4 of ginger sauce recipe to the skillet with the onions and peppers. Add 1/4 cup of ginger sauce recipe to skillet with bean sprouts. Continue cooking both skillets for another 5-10 minutes or until meat is done. Serves 2 to 4 people.

Healthy Curry Casserole
3 tablespoons cold pressed olive oil
3 cloves garlic, chopped
1 1/2 cups brown rice
3 1/2 cups water
15 oz. can lentils, do not drain
1 head broccoli, chopped
2 carrots, sliced
2 medium potatoes, cubed
1/2 cup shredded coconut
1/2 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon cardamom
A dash of cayenne, to your taste
1 1/2 teaspoon curry
1 teaspoon ginger powder
In a 6-quart pot, sauté garlic in oil until slightly brown. Add rice and sauté for another minute. Add remaining ingredients. Bring to a boil. Cover, lower heat, and simmer for 45 minutes.

Meat (Turkey) Loaf
3 tablespoons cold pressed olive oil
2 onions or 6 cloves garlic, chopped
1 green pepper, chopped
1/2 pound fresh mushrooms, sliced
8 oz. tomato sauce
2 pounds lean chopped turkey
1 tablespoon oregano
1/2 teaspoon parsley
1/2 teaspoon black pepper
1/2 teaspoon basil
1/2 teaspoon sea salt
Sauté onions till brown and put aside. Sauté mushrooms till brown and put aside. Mix all above ingredients except tomato sauce. Make into a load and cover with tomato sauce. Bake in oven at 425 degrees for 60 minutes. Serves 2 to 4 people

Olive and Rice Casserole
3 tablespoons cold pressed olive oil
1 onion or 3 cloves or garlic, chopped
4 cloves garlic, chopped
1-1/2 cups brown rice
3-1/2 cups water
2 (6oz dry wt) cans California black olives, chopped
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 teaspoon basil
1/2 teaspoon parsley
1/2 teaspoon oregano
Drain olives and set aside water. Add more water to make a total of 4 cups. In a 6-quart pot, sauté garlic and onions in oil until slightly brown. Add rice and sauté for another minute. Add remaining ingredients. Bring to a boil. Cover, lower heat, and simmer for 45 minutes.

Tofu Lasagna
56 oz. tomato sauce recipe
1-1/2 pounds whole wheat, rice or quinoa lasagna noodles, cooked and
drained
16 oz. tofu
1 teaspoon basil
1 teaspoon parsley
1 teaspoon oregano
1/2 teaspoon sea salt
1/2 teaspoon black pepper
Preheat oven to 350 degrees F.
Mix tofu, basil, parsley, oregano, salt, and black pepper. Cook the lasagna noodles, drain, and rinse with cold water. Layer ingredients into a 15 x 10 x 2 pyrex casserole, starting with sauce, then noodles, and Tofu mixture, ending in a layer of sauce. Bake for 40 minutes. This healthy main dish serves 6.

Oven Baked Pork Chops
4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt
Allow pork chops to soak in buttermilk (in refrigerator) for
at least one hour. In a small bowl combine bread crumbs and
remaining spices. Preheat oven to 425F and spray a cookie sheet
with non−stick spray oil. Spread mixture onto wax paper and dip
each pork chop in crumb mixture. Place chops on prepared cookie
sheet and bake for 20 to 25 minutes, or until chops are no
longer pink (internal temperature of 160F).

Orange Chicken with Rice
1 tablespoon canola or olive oil
4 boneless, skinless chicken breasts; cut in 1/2 inch strips
Lemon pepper seasoning
1/4 cup low−fat or fat−free ranch salad dressing
1/2 cup orange juice
1/4 cup low−fat mayonnaise
2 tablespoons brown sugar
1 cup instant brown rice
1 green pepper; julienned
1 can (11 oz.) mandarin oranges; drained
In a large skillet that has a lid, heat oil over medium heat.
Add chicken, cook and stir about 5 to 7 minutes. Sprinkle
liberally with lemon pepper while cooking. In a medium bowl,
combine mayonnaise, ranch dressing, orange juice, and brown
sugar. Stir mixture into chicken, mix well. Add rice and green
pepper; bring to a boil. Cook 5 minutes. Remove from heat and
add mandarin oranges. Cover and let stand 5 minutes.

Healthy Pizza
2 cups brown rice flour
1 cup tapioca flour
2 tablespoons potato starch flour
2 tablespoons baking powder (non-aluminum)
2 tablespoons fructose
2 teaspoons xantham gum
1 teaspoon agar agar
1/2 teaspoon sea salt
2 teaspoons Italian seasoning
1-1/4 cups rice milk
1 tablespoon cold pressed olive oil
Preheat oven to 400 F
Mix dry ingredients with dough hooks. Slowly add rice milk while kneading. Add olive oil. Dough will be slightly sticky. Press into an oiled 11 x 17 inch baking pan with a lightly oiled spatula. Add tomato sauce, olive oil, and other toppings. Bake at 400 F for 25 minutes or until crust is medium brown.

Healthy Vegetable and Grain Casserole
3 tablespoons cold pressed olive oil
2 onions or 6 cloves garlic, chopped
1 red pepper, chopped
1/2 pound mushrooms, sliced
1 cup brown rice
1/2 cup wild rice
8 cups water
1 cup lentils
1/4 cup millet
1/4 cup amaranth
15 oz. can diced tomatoes
2 carrots, sliced
Other vegetables, chopped (spinach, bok choy, kale, etc.)
1 teaspoon basil
1/2 teaspoon black pepper
Dash of cayenne pepper
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon parsley
1 teaspoon sea salt
In a 8-quart pot, sauté onions, peppers, and mushrooms. Add rice and sauté for another minute. Add remaining ingredients. Bring to a boil. Cover and simmer for 45 minutes. Serves 6 to 8 people.

Three Cheese Baked Ziti
15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded
Preheat oven to 350. Prepare a 13 x 9″ pan with cooking
spray; set aside. In a mixing bowl, combine cottage
cheese, eggs, and parmesan cheese; set aside. In another
mixing bowl, combine cooked pasta, pasta sauce, and salt.
Spoon half of the pasta mixture into prepared pan;
evenly top with cheese mixture, then remaining pasta
mixture. Sprinkle with mozzarella cheese. Bake for 30
minutes, or until heated through.

Shrimp Thermidor
1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat−free half−and−half
4 slices Smart Beat fat−free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 − 1 1/2 cups cooked shrimp (tails removed)
Spray a large, nonstick skillet with spray oil. Saute onion and
pepper over medium heat until tender, about 5 minutes. Add soup
and half−and−half; heat slowly, stirring frequently. Bring to a
gentle boil; add cheese pieces, lemon juice, spices and shrimp.
Heat completely through, about 3 to 4 minutes. Serve this healthy main dish hot over brown rice.

Zucchini Stuffed Chicken
2 tablespoons margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika
Melt margarine in a skillet and saute zucchini several minutes over
medium−high heat. Tear the bread into pieces and add to zucchini,
along with egg white, butter oil, and cheese. Stir well and remove
from heat. Season chicken breasts with spices. Put chicken breasts in
casserole sprayed with cooking spray. Spread stuffing over all four.
Cover casserole and bake at 400F for approximately 1 hour or until
chicken is tender. Or microwave for approximately 20 minutes at 60%,
turning after 10 minutes.

Beef Tenderloin with Cabernet Cherry Sauce
4 small filet mignon steaks (about 1/4 pound each)
1/2 teaspoon salt
2 garlic cloves, pressed
1/2 teaspoon cracked pepper or freshly ground pepper
Cabernet Cherry Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces
1/2 pound fresh Bing cherries, rinsed
Salt and pepper for seasoning
Optional: 1−2 teaspoon sugar
Set oven controls to broil. Line a broiling pan with aluminum foil
and place in the oven on the top rack to preheat. Trim the steaks of
visible fat. Rub the garlic evenly over the steaks and season with
salt and cracked pepper. Set aside until ready to broil.
Add the Cabernet and balsamic vinegar to a saucepan and bring to a
boil. Tie the cloves, peppercorns, and bay leaf in a bundle with a
small piece of cheese cloth. Add the bundle to the wine mixture. Allow
the mixture to reduce to 1/2 cup, about 15 minutes.
While the wine is reducing, pit the cherries. Cut the cherries into
quarters and add to the wine mixture. Cover and cook over medium−high
heat until the cherries are tender, about 10 minutes. Season the sauce
with salt and pepper. Add the sugar to balance the flavors, if needed.
The sauce should have a deep robust flavor but not be too sweet.
While the sauce is cooking, broil the steaks for 3−4 minutes per side
for medium rare. To serve, remove the spice bundle from the sauce. Place
the steaks on individual plates with the sauce spooned over the top.

Chicken Cordon Bleu
4 Boneless, skinless chicken breasts
1/2 cup diced low fat boiled ham
1/2 cup shredded low fat Swiss cheese
1/8 teaspoon minced garlic
2 tablespoons white wine
salt/pepper to taste
8 oz. plain low fat yogurt
1 tablespoon milk
1 cup crushed seasoned bread crumbs
Combine ham, Swiss cheese, garlic, wine, salt and pepper in a bowl
to make a filling.
Preheat oven to 350F. Rinse chicken with cold water and pat dry with
paper towels. Cut a slit in the side of each breast to form a pocket.
Stuff each pocket with 1/4 of filling. Press to close or secure with
wooden picks.
In a flat dish, combine yogurt and milk. Dip each breast in yogurt
mixture; turn to coat well. Roll in bread crumbs and place in
well−greased baking pan.
Bake at 350 for 45 minutes or until done.
Serve this healthy main dish with whole wheat pasta and zucchini.