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Weekday dinner inspiration: Hamburger Healthier and more

Mon | Haunted dinner

Feed your ghouls and goblins a bowlful of Hamburger Healthier (recipe below) before they head out on the trick-or-treat trail. It's a veggie-loaded one-pot dish that will give them nutritious sustenance before the candy extravaganza.

Tues | Nighttime lunch

You've heard of breakfast for dinner? How about traditional lunch fare at dinnertime? A BLT with Avocado Spread makes good use of fresh avocados that are in abundance now. To a traditional BLT on wheat bread, add a healthy slather of avocado spread made with a smashed avocado, a tablespoon of fresh lemon juice and a sprinkling of salt and pepper. Honeycrisp apples slices and veggie chips on the side.

Wed | Rotisserie chicken

Make a hearty Chicken & Brown Rice Soup by first simmering quick-cooking brown rice in chicken stock. Simmer for amount of time directed on package, but increase the liquid by at least 2 cups. Add sliced carrots and celery (including leafy tops) while rice is cooking. When rice is done, add more stock if necessary and then shredded chicken. Season with salt and pepper. Simmer until chicken is hot. Serve with biscuits.

Thurs | Noodling around

Go meatless tonight with Italian Spinach and Pasta. While 8 ounces of penne rigate is cooking, saute diced onion and chopped garlic in olive oil. Add red pepper flakes. Stir in 1 bag of baby spinach leaves and a can of undrained white beans. Let spinach wilt, then add drained pasta and some grape tomatoes, a handful of crumbled grated Parmesan and fresh, chopped parsley. Heat through.

Fri | Color it quick

Serve Grilled Garlic Shrimp With Zucchini-Mint Couscous. Prepare couscous according to package instructions and make the accompaniment by sauteing diced zucchini and minced garlic in hot olive oil. Add a few shakes of cumin, diced fresh tomatoes and a handful of chopped fresh mint. Spoon sauce over couscous. To make shrimp, skewer peeled shrimp (leave tail on) and brush with olive oil mixed with minced garlic. Grill outside or on a stove-top grill pan, about 3 minutes per side.

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Hamburger Healthier

1 tablespoon olive oil

1 pound lean ground beef (90 percent lean or higher)

1 large onion, chopped

2 cloves garlic, minced

2 tablespoons chili powder

¾ teaspoon salt

½ teaspoon freshly ground black pepper

4 cups chopped cooked broccoli, thawed if frozen

1 (14-ounce) can no-salt-added diced tomatoes

1 (8-ounce) can no-salt-added tomato sauce

½ pound whole wheat elbow macaroni

3 cups water

2 tablespoons chopped fresh parsley leaves

Heat the oil in a large, deep skillet or pot (4 quarts) with a lid over medium-high heat. Add the beef and the onion and cook until no longer pink and the onion is softened, breaking up the meat with a wooden spoon, about 5 minutes. Add the garlic and cook for 1 minute more. Stir in the chili powder, salt and black pepper until incorporated. Add the broccoli, tomatoes, tomato sauce, macaroni and water, stir to combine well, and bring to a boil. Reduce the heat to medium low, cover and cook until the pasta is tender, 10 to 12 minutes. Serve garnished with parsley.

Makes 4 servings.

Nutritional information per serving: 520 calories, 17g fat, 36g protein, 11g fiber, 600mg sodium.

Source: Comfort Food Fix by Ellie Krieger (Wiley, 2011)

Weekday dinner inspiration: Hamburger Healthier and more

10/25/11 [Last modified: Tuesday, October 25, 2011 4:30am]
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