7 Days & 7 Healthy Dinners

Listen up, because things are about to get serious. For all the times we write about healthy dinner recipes and wellness snacks, there are the same amount of times we’re eating unhealthily because of bad planning.  We want you to avoid the pitfalls we fall into, so we thought we’d give you seven dinner recipes for seven nights of healthy eating…accompanied by a grocery list of course.

One of our goals for 2017 is to actually buck up and make dinner at home, because it’s no secret cooking at home is often healthier than ordering Postmates or going out. We’ve taken all the grunt work out of meal planning for you, Potatoheads, with these seven healthy recipes and a handy grocery list. One potato, two potato, three potato, go!

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Dairy:

1/4 cup Manchego Cheese

1 Dozen Eggs

2 tablespoons Parmesan, grated

Meats:

4 Boneless, Skinless Chicken Breasts

6 Slices Prosciutto

1 pound ground Turkey

Pantry Items:

All Purpose Flour

1/2 cup Whole Wheat Panko Bread Crumbs

1 box Quinoa Pasta Elbow Shapes

Vegetable Broth

Olive Oil

Kosher Salt

1 28-ounce can Fire Roasted Tomatoes, diced

2 ½ cups Chicken Broth, low sodium

1 can Kidney Beans, drained and rinsed

1 can Black Beans, drained and rinsed

Coconut Oil

Brown Rice

1 pound Fettuccine Pasta, gluten-free

Rice Milk

Brown Quinoa

1 can black beans

1/4 cup chicken stock or vegetable stock

10 corn tortillas

Veggies:

1 small White Onion

1 1/2 cups Broccoli Florets, cut into small pieces

1 Red Onion

2-3 cloves Garlic, minced

1 Red Bell Pepper, seeded and diced

1 Green Bell Pepper, seeded and diced

1 small yellow onion, chopped

1 cup broccoli florets

1 cup carrots, peeled and chopped

1 cup shiitake mushrooms, sliced

2 heads baby bok choy, chopped

½ cup kimchi (such as Farmhouse Culture)

1/4 cup Carrots, shredded

1/4 cup Bean Sprouts

1/4 cup fresh Cilantro

1/4 cup Radishes, thinly sliced

2 Scallions, sliced

1 small spanish onion, small dice

2 cloves garlic, minced

1 jalapeno, finely chopped

1 cup cherry tomatoes, cut into quarters

2 cups pumpkin, cut into small cubes

Fruit:

1 Lemon

Extras:

1 tablespoon Thyme

8 ounces Almond Cheese, grated

2 teaspoons Cumin

1 ½ teaspoons Chili Powder

1 teaspoon Paprika

¼ teaspoon Cayenne

1 tbsp mirin

1 tbsp tamari

1 1/2 teaspoons Garlic Powder

1 teaspoon Onion Powder

Pinch Nutmeg

1/2 teaspoon Ground Black Pepper

White Miso

1 cup Enchilada Sauce

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Chicken Cordon Bleu:

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Ingredients:

4 Boneless Skinless, Chicken Breast

6 Slices Prosciutto

1/4 cup Manchego Cheese

1/2 cup All-Purpose Flour

1/4 cup Egg Whites, whisked

1/2 cup Whole Wheat Panko Bread Crumbs

2 tablespoons Parmesan, grated

1 tablespoon Thyme

Directions:

Preheat oven to 350 degrees Fahrenheit.

Place the chicken breasts between two pieces of plastic wrap. Pound until the chicken is 1/4″ thick. Season the chicken with salt and pepper. Place 1.5 slices prosciutto on top of the chicken breasts. Sprinkle 1 tablespoon Manchego cheese evenly over each piece of chicken. Roll the chicken breasts and press seam side down.

Set up your dredging station. Place the flour in a shallow followed by a shallow dish with whisked egg whites. The last step in the dredging process is the breadcrumbs. In a third shallow dish, mix together well the breadcrumbs, thyme, and parmesan cheese.

Dust each roll of chicken in the flour, shaking off any excess flour. Next dip into the egg white, shaking off the excess egg. Finally cover in the breadcrumbs. Press the crumbs firmly into the chicken to ensure it sticks. Place the roll of chicken, seam side down, in a greased baking dish.

Bake for 30 minutes until golden brown and chicken is finished cooking. Slice and serve with an additional sprinkle of parmesan cheese.

Dairy-Free Mac-and-Cheese: 

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Ingredients:

1 box Quinoa Pasta Elbow Shapes

1 small White Onion, skin on

Juice from 1/2 lemon

1 tablespoon Vegetable Broth

1 tablespoon Olive Oil

1 teaspoon Kosher Salt

8 ounces Almond Cheese, grated

1 1/2 cups Broccoli Florets, cut into small pieces

Directions:

Preheat oven to 400 degrees Fahrenheit. Wrap the onion in foil and roast in the oven for 50 minutes to 55 minutes, until the inside is softened but not brown. Let cool slightly before cutting off the root end and removing the skin away from the interior. Reduce oven to 350 degrees Fahrenheit.

While the onion is roasting, bring a large pot of salted water to boil. Add the elbow pasta and cook according to directions. During the last minute of cooking, add the broccoli florets. Drain the pasta and the broccoli and return to the pot.

In a blender, combine the roasted onion, lemon juice, olive oil, vegetable broth, kosher salt and 1/2 of the almond cheese. Blend until smooth. Pour the onion-cheese sauce over the pasta and broccoli. Toss to mix. Stir in the remaining half of the cheese. Transfer the macaroni and cheese to a medium baking dish. Bake for 15 minutes until the cheese is melted and bubbly.

Turkey Chili:

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Ingredients:

2 tablespoons Olive Oil

1 Red Onion, diced

2-3 cloves Garlic, minced

1 Red Bell Pepper, seeded and diced

1 Green Bell Pepper, seeded and diced

1 pound ground Turkey

2 teaspoons Kosher Salt

2 teaspoons Cumin

1 ½ teaspoons Chili Powder

1 teaspoon Paprika

¼ teaspoon Cayenne

1 28-ounce can Fire Roasted Tomatoes, diced

2 ½ cups Chicken Broth, low sodium

1 can Kidney Beans, drained and rinsed

1 can Black Beans, drained and rinsed

Cheddar Cheese, shredded, for garnish (optional)

Greek Yogurt or Sour Cream, for garnish (optional)

Directions:

In a pot, heat olive oil over medium heat. Add the onions and bell peppers, sauté for 5-7 minutes until softened. Add the garlic, sauté for 1 minute before adding the turkey. Brown the turkey, breaking up into pieces. Add all spices and sauté for an additional minute. Next, add the tomatoes and chicken broth. Reduce the heat to a simmer and cover. Simmer for 30 minutes. Add the beans and continue to simmer for 10 minutes. Serve with cheese and Greek yogurt if desired.

Kim Chee Veggie Stir-Fry:

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Ingredients: 

1 tbsp coconut oil

1 small yellow onion, chopped

1 cup broccoli florets

1 cup carrots, peeled and chopped

1 tbsp mirin

1 tbsp tamari

1 cup shiitake mushrooms, sliced

2 heads baby bok choy, chopped

½ cup kimchi (such as Farmhouse Culture)

1 cup brown rice, cooked

Directions:  

Heat oil in a large pan over medium heat, add onion and cook for five minutes, stirring occasionally.

Add broccoli, carrots, mirin and tamari. Cover and cook five minutes.

Add shiitakes, bok choy and kimchi.

Cover again and continue to cook for three to five minutes.

Serve over brown rice.

Vegan Fettucine Alfredo:

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Ingredients: 

1 pound Fettuccine Pasta, gluten-free

3 tablespoons Olive Oil

3 tablespoons All Purpose Flour

2 cups Rice Milk

2 1/2 teaspoons Kosher Salt

1 1/2 teaspoons Garlic Powder

1 teaspoon Onion Powder

Pinch Nutmeg

1/2 teaspoon Ground Black Pepper

Fresh Parsley, for garnish, optional

Directions:

Bring a pot of salted water to a boil. Add pasta and cook until al dente, according to the package instructions.

While the pasta is cooking, heat the olive oil in a cast iron skillet. When the oil is hot, add the flour. Whisk to combine. Let the mixture cook for 2 minutes while whisking. Add the rice milk, salt, garlic powder, onion powder, nutmeg, and pepper. Whisking occasionally, bring the sauce to a simmer. Taste and adjust seasoning accordingly. Add the drained pasta to the sauce. Toss to coat. Garnish with fresh parsley.

Miso Quinoa Bowl:

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Ingredients:

1/2 cup Quinoa

1 tablespoon White Miso

1 cup Hot Water

1/2 teaspoon Kosher Salt

1/4 teaspoon Black Pepper

2 Eggs, hard or medium boiled

1/4 cup Carrots, shredded

1/4 cup Bean Sprouts

1/4 cup fresh Cilantro

1/4 cup Radishes, thinly sliced

2 Scallions, sliced

Black Sesame Seeds, for garnish

Lime Wedges, for garnish

Sriracha Sauce, for garnish

Directions: 

Dissolve the miso in the hot water by stirring vigorously. Combine the miso water and quinoa in a sauce pot. Bring to a boil and reduce heat to a simmer. Cover and cook for 12-15 minutes until quinoa is completely cooked. Season with salt and pepper. Divide quinoa evenly between 2 bowls. Top with carrots, bean sprouts, scallions, cilantro and egg. Garnish with Sriracha sauce, sesame seeds, and lime.

Serve these quick meals with one of our favorite wines; read more about why you should make cooking your own meals a priority.