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Dinner

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Dinner Healthy Recipes

Roasted Sweet Potato and Kale

Updated on Leave a Comment on Roasted Sweet Potato and Kale1 min read

Kale has long been one of the most popular ‘superfoods’.

It’s one of the most nutrient-dense foods on Earth.

It’s loaded with powerful antioxidants like quercetin and kaempferol…

Is an excellent source of vitamin C…

And some studies suggest it helps lower cholesterol, and may even reduce the risk of heart disease.

So no wonder healthy types have been adding kale to their smoothies, to make healthy chips and in a plain’ol salad.

In this recipe I’ve added kale with another nutrient dense favorite, sweet potato. Along with quinoa, onion and garlic, with a drizzle of balsamic vinegar and olive oil.

Taking 20 mins or less to make, my Roasted Sweet Potato and Kale recipe is a nutrient dense delight for your taste buds.

Dinner Healthy Recipes

Pinwheel Shepherds Pie

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Serves 8

Ingredients

  • 1lb. lean ground beef
  • 2 tablespoons onion or garlic salt 8 ounces low carb mushroom soup
  • or sauce mix
  • ¼ cup ketchup
  • 1lb. package of frozen, mixed vegetables
  • 1lb Atkin’s low carb bake mix or equivalent

Instructions

  1. Pre-heat oven to 375.
  2. Mix low carb bake mix into dough per package instructions and roll
    flat into a circle roughly the same diameter as your skillet.
  3. Cut dough into equal sized triangles and roll each triangle once from
    base to tip.
  4. Set aside. In a non stick skillet, stir in ground beef and onion salt and
    cook thoroughly until browned. Stir in mushroom soup/sauce,
    ketchup and mixed vegetables.
  5. Bring mixture to a boil, then reduce heat to medium and cover and simmer 8 – 10 minutes or until vegetables are tender.
  6. Remove skillet from heat and arrange dough triangles on top of
    mixture with the tips pointing to the center.
  7. Place skillet in oven and bake at 375 for approximately 20 minutes
    or until dough turns golden brown
Dinner Healthy Recipes

Low Carb Chili

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A low carb chili recipe so easy to make even someone with near zero cookery skills can manage it.

The reason it’s low carb is because it doesnt include kidney beans. But feel free to add them if counting carbs isn’t on the agenda.

Ingredients

  • 2 cloves minced garlic
  • 1 cup chopped onions
  • 3 Tablespoons olive oil
  • 2 lbs lean beef, chopped
  • 4 cups canned tomatoes, drained or 4 cups beef both
  • 2 Teaspoons salt (omit if using broth)
  • 2 bay leaves
  • 1 Teaspoon oregano
  • ¼ Teaspoon crushed cumin
  • 2-3 Tablespoons chili powder
  • 2 cans Eden Black soybeans, drained

Instructions

  1. Place all ingredients in a large stock pot or slow cooker.
  2. Bring to a boil.
  3. Reduce heat, cover and simmer for 1- 2 hours.
  4. The longer this mix simmers, the more the flavors will set in.

For extra carb reduction: swap beef broth or stock in place of
tomatoes.

Dinner Healthy Recipes

Sesame Honey Chicken

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Sesame chicken was always one of my favorite dishes when going out for a Chinese.

But Chinese restaurants are known to add extra ingredients, like MSG, to improve the taste… but wreck havoc to our guts.

So I found out how to make it at home, and a healthier version without the mysterious added spices.

Serves 1

  • 1 chicken thigh, cut into 1/8-inch strips
  • 3 Tablespoons cooking oil, divided
  • 2 Tablespoons soy sauce 1/4 Teaspoon pepper
  • 3 green onions, thinly sliced
  • 2 garlic cloves, minced
  • 1 Tablespoon sesame seeds
  • 1 cup of brown rice

Instructions

  1. Start cooking the brown rice in boiling water
  2. Place chicken in a glass bowl.
  3. Mix sugar, oil, soy sauce, seasonings and sesame seeds.
  4. Pour mixture over chicken and toss to coat.
  5. Allow to marinate for 15 minutes.
  6. Stir fry marinated chicken in skillet or wok over high heat.
Dinner Healthy Recipes

Ground Beef and Cabbage Casserole

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If you’re a fan of cabbage, you’ll love my Ground Beef and Cabbage Casserole recipe.

It’s packed with ground beef, rice, tomatoes, cheese, and of course, cabbage.

And it’s super easy to make too. Just add all the ingredients to a skillet, fry, cover and then simmer until it’s cooked to perfection.

Serves 4

Ingredients

  • ½ lb ground beef
  • ½ cup chopped onion
  • ½ bag coleslaw mix
  • 1-1/2 cups tomato sauce
  • 2 Tablespoons lemon juice

Instructions

  1. Brown ground beef first and set aside.
  2. Add onion and cabbage to skillet and sauté until soft.
  3. Add ground beef back in along with tomato sauce and lemon juice.
  4. Bring mixture to a boil, then cover and simmer for 30 minutes.
Dinner Healthy Recipes

Low Carb Deep Dish Quiche Pizza

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Who says pizza can’t be healthy?

My deep dish quiche pizza recipe combines with a rich tomato sauce, Italian cheeses and and roasted pepperoni.

Filling, nutrious and healthy. Yum!

Serves 4

Ingredients

  • 4 ounces cream cheese
  • Three eggs
  • 1/4 cup parmesan cheese
  • 1/3 cup heavy cream
  • 1/2 teaspoon oregano
  • 2 cups shredded Italian cheese (mozzarella, romano, parm mix – or
  • your choice)
  • 1/4 teaspoon garlic powder
  • 1/4 cup tomato sauce
  • 1 cup shredded mozzarella
  • 20 slices pepperoni

Instructions

  1. Preheat oven to 375 degrees.
  2. In mixing bowl, beat together the eggs and cream cheese until
    smooth.
  3. Stir in heavy cream, parmesan and spices.
  4. Pour 2 cups cheese into a nonstick, 13×9 inch baking pan or
    equivalent.
  5. Add egg mixture on top of cheese and blend together so that cheese
    is suspended in the mixture and not concentrated at the bottom of
    the pan.
  6. Bake in oven approximately 30 minutes and then briefly
    remove pan to add on layers of mozzarella and pepperoni.
  7. Return to oven for 10 more minutes or until dish is bubbly and
    brown.
Dinner

Chilli Salsa Beef Goulash

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Travel to Hungary, Poland or parts of eastern Germany and you’ll find beef gholash pride of place on every menu.

It’s a hearty dish, warming in winter and packed with nutritious goodness.

Beef gholash is best cooked slow so the chunky pieces of meat are tender. And like with many of my dishes, I’ve added chilli salsa for a spicy edge.

Yields 4 servings

Ingredients

  • 2 lbs beef cubed, in 1-1/2 inch cubes
  • 3 Tablespoons cooking oil
  • 1 Tablespoon chili salsa
  • 3 oz onions, chopped
  • 1 sweet bell pepper, cubed
  • 1 lb tomatoes, cubed
  • 1 cup red wine watersalt, pepper

Instructions

  1. Fry cubed beef in a large pot or skillet in cooking oil.
  2. Once beef browns, add chili salsa and fry for 1 minute.
  3. Add onions and cubed vegetables and continue frying for 10
    minutes.
  4. Add wine as well as extra water if needed.
  5. Cover and simmer for 30 minutes.
  6. Add salt and pepper to taste.
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