Epicurious & NutritionData's Healthy Dinner Tonight
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Spiced Beef Patties with Couscous
brought to you by epicurious.com and NutritionData.com
Calories 597; Total Fat 23g; Carbohydrates 59g
Looking for an alternative to burgers? These savory Moroccan beef patties are spiced with red and black pepper, cumin, coriander, and cinnamon and served over couscous (try whole-wheat). Here's a dream for dieters or anyone watching portion sizes: Cayenne pepper can help satisfy your appetite, so you eat less. Serve with a green vegetable to round out the meal—for something supereasy, just toss frozen or fresh spinach right in the pot with the couscous.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 597 Calories (30%)
- 23g Total fat (35%)
- 7g Saturated Fat (37%)
- 95mg Cholesterol (32%)
- 102mg Sodium (4%)
- 59g Carbohydrate (20%)
- 5g Fiber (20%)
- 36g Protein (72%)
See the full nutritional analysis from NutritionData.com
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Turkey Chopped Salad with Spicy Avocado Dressing
brought to you by epicurious.com and NutritionData.com
Calories 338; Total Fat 21g; Carbohydrates 15g
A crisp entrée salad is the perfect way to recover from yesterday's big Thanksgiving meal, plus a delicious use for leftover turkey. The spicy avocado dressing is deliciously creamy but low in saturated fat. Fresh veggies load you up with vitamins A, C, and K, and folic acid for healthy cells and blood vessels.
Go to the healthy recipe on epicurious.com
Photograph By: Brian Leatart
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 338 Calories (17%%)
- 21g Total fat (33%)
- 4g Saturated Fat (18%)
- 53mg Cholesterol (18%)
- 63mg Sodium (3%)
- 15g Carbohydrate (5%)
- 8g Fiber (30%)
- 23g Protein (46%)
See the full nutritional analysis from NutritionData.com
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Spicy Tofu Burritos
brought to you by Epicurious.com and NutritionData.com
Calories 372; Total Fat 17g; Carbohydrates 37g
Unlike a lot of Mexican fare, these burritos are low in saturated fat and sodium. They're also a nutritional fiesta, providing 80 percent of your daily calcium requirement, 97 percent of your vitamin C, and 25 percent of your iron.
Amounts per serving plus % Daily Value (DV) based on a 2,000 calorie diet:
- 372 Calories (19%)
- 37g Carbohydrates (12%)
- 4g Fiber (16%)
- 22g Protein (44%)
- 17g Total fat (26%)
- 4g Saturated Fat (20%)
- 341mg Sodium (14%)
- 8mg Cholesterol (2%)
Go to the recipe on Epicurious.com
See the full nutritional analysis on NutritionData.com
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Stir-Fried Egg and Tomato
brought to you by epicurious.com and NutritionData.com
Calories 162; Total Fat 12g; Carbohydrates 7g
This protein-rich dish is a great way to observe Meatless Monday, a grassroots effort to promote good health and benefit the environment. Gently cooking the tomatoes in a bit of oil rather than eating them raw greatly increases the lycopene content you get from them. Lycopene is an antioxidant that may protect against cancer and promote prostate health. (Read more about lycopene in tomatoes from Nutrition Data.)
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 162 Calories (8%)
- 12g Total fat (19%)
- 2g Saturated Fat (11%)
- 211mg Cholesterol (70%)
- 513mg Sodium (21%)
- 7g Carbohydrate (2%)
- 2g Fiber (7%)
- 8g Protein (16%)
See the full nutritional analysis from NutritionData.com
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Rosemary and Orange-Marinated Kabobs
brought to you by Epicurious.com and NutritionData.com
Calories 252; Total Fat 5g; Carbohydrates 7g
The tuna in this fast and sophisticated dish is a delicious source of heart-healthy omega-3 fatty acids, and the juicy oranges and cherry tomatoes supply tanginess along with half the day's requirement of vitamin C. For a nice, seasonal complement, cut acorn squash in half, remove seeds, brush with olive oil, and grill until tender (about 45 minutes).
Amounts per serving plus % Daily Value (DV) based on a 2,000 calorie diet:
- 252 Calories (13%)
- 7g Carbohydrates (2%)
- 1g Fiber (4%)
- 43g Protein (86%)
- 5g Total fat (8%)
- 1g Saturated Fat (5%)
- 69mg Sodium (2%)
- 81mg Cholesterol (27%)
Go to the recipe on Epicurious.com
See the full nutritional analysis on NutritionData.com
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Tuscan Beans in Summery Tomato Ragù
brought to you by epicurious.com and NutritionData.com
Calories 286; Total Fat 8g; Carbohydrates 389g
Providing a third of your daily protein, fiber, and iron needs, this robust casserole proves you don't need meat to create a satisfying meal. To simplify your weeknight routine, the tomatoes and beans can be prepared one night, allowing for quick assembly when you get home from work the next day.
Go to the healthy recipe on epicurious.com
Photograph By: Roland Bello
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 286 Calories (14%)
- 8g Total fat (13%)
- 3g Saturated Fat (12%)
- 12mg Cholesterol (4%)
- 389mg Sodium (16%)
- 39g Carbohydrate (13%)
- 10g Fiber (39%)
- 16g Protein (32%)
See the full nutritional analysis from NutritionData.com
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Chicken Salad with Couscous
brought to you by epicurious.com and NutritionData.com
Calories 375; Total Fat 8g; Carbohydrates 54g
This smoked chicken breast salad is a complete meal by itself, including protein, whole grains, and omega-3 fatty acids. The citrus juices used to dress the chicken and the salad provide vitamin C, which will help the body better absorb the iron in the dish. Grapefruit juice, in particular, is also a good source of vitamin A and potassium. (If you take prescription medications, check with your pharmacist before eating grapefruit. It's been shown to increase the absorption of certain drugs, which can lead to dangerous side effects.)
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 375 Calories (19%)
- 8g Total fat (12%)
- 2g Saturated Fat (8%)
- 47mg Cholesterol (16%)
- 51mg Sodium (2%)
- 54g Carbohydrate (18%)
- 4g Fiber (15%)
- 24g Protein (48%)
See the full nutritional analysis from NutritionData.com
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Pork Tenderloin with Tomato-Peach Compote
brought to you by epicurious.com and NutritionData.com
Calories 196; Total Fat 7g; Carbohydrates 8g
Get some ripe tomatoes and peaches at a farm stand on your way home this evening and whip up a luscious summer salsa to accompany roasted pork tenderloin. The curry powder, garlic, and ginger used to season the pork all contain anti-inflammatory compounds that may help reduce your risk of heart disease and cancer.
Go to the healthy recipe on epicurious.com
Photograph By: Romulo Yanes
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 196 Calories (10%)
- 7g Total fat (11%)
- 1g Saturated Fat (6%)
- 73mg Cholesterol (24%)
- 354mg Sodium (15%)
- 8g Carbohydrate (3%)
- 2g Fiber (6%)
- 25g Protein (50%)
See the full nutritional analysis from NutritionData.com
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Grilled Spice Rubbed Flank Steak
brought to you by epicurious.com and NutritionData.com
Calories 178; Total Fat 9g; Carbohydrates 1g
Reward yourself at the end of the week with an indulgent-seeming but healthy meal. Well-trimmed flank steak is an excellent source of protein and relatively low in saturated fat. Have some low-calorie Apple Oatmeal Crumble for dessert. Cinnamon (used in both dishes) has been shown to help lower blood-sugar levels.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 178 Calories (9%)
- 8g Total fat (12%)
- 3g Saturated Fat (17%)
- 39mg Cholesterol (13%)
- 248mg Sodium (10%)
- 1g Carbohydrate (0%)
- 0g Fiber (2%)
- 24g Protein (48%)
See the full nutritional analysis from NutritionData.com
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Steamed Fish with Scallions and Ginger
brought to you by epicurious.com and NutritionData.com
Calories 140; Total Fat 9g; Carbohydrates 2g
Don't be daunted by the prospect of cooking whole fish: This dish, which can be made with all sorts of fish, involves minimal prep and cleanup and cooks quickly, making it an ideal healthy dinner for a busy weeknight. Low in calories and saturated fat and high in flavor, this dish is a winner no matter what type of fish you choose. Our nutritional analysis is for sea bass, which is highly anti-inflammatory and laden with magnesium and phosphorus, both of which are important for bone health and cell formation. Serve over quinoa to up your intake of these two important trace minerals even further. For dessert, have a bowl of fresh berries with a dollop of creamy yogurt.
Go to the healthy recipe on epicurious.com
Photograph By: Jim Bastardo
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 140 Calories (7%)
- 9g Total fat (13%)
- 1g Saturated Fat (7%)
- 26mg Cholesterol (9%)
- 943mg Sodium (39%)
- 2g Carbohydrate (1%)
- 0g Fiber (1%)
- 13g Protein (26%)
See the full nutritional analysis from NutritionData.com
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Chicken Kebabs
brought to you by epicurious.com and NutritionData.com
Calories 192; Total Fat 6g; Carbohydrates 3g
Marinating these chicken kebabs all day or overnight in a simple blend of yogurt and lemon juice makes them succulent and juicy, but the active cooking time is only about half an hour, so they're a great quick dinner. Brightly colored turmeric is a potent antioxidant and a traditional Ayurvedic remedy for allergies. For a nutritious side, thread cipollini onions, red-pepper chunks, and mushrooms on a skewer and brush with olive oil to grill alongside the chicken. Then toss some halved, pitted fresh peaches on the grill for dessert.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 192 Calories (10%)
- 6g Total fat (10%)
- 2g Saturated Fat (9%)
- 125mg Cholesterol (42%)
- 134mg Sodium (6%)
- 3g Carbohydrate (1%)
- 0g Fiber (0%)
- 30g Protein (60%)
See the full nutritional analysis from NutritionData.com
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Zucchini Tagliatelle with Mint, Cucumber, and Lemon
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Calories 83; Total Fat 5g; Carbohydrates 9g
Long, crunchy ribbons of zucchini make a low-calorie stand-in for tagliatelle pasta in this light, refreshing vegetarian side dish. Zucchini is a chock-full of vitamin C, a potent antioxidant that helps protect the body from free radical damage (this cell damage has been linked to cancer, heart disease, and other diseases). Low in both calories and sodium and packed with fiber, this summer treat is something you can feel good about devouring. Serve alongside fish or toss in grilled tofu cubes for a quick and tasty meal.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 83 Calories (4%)
- 5g Total fat (8%)
- 0g Saturated Fat (2%)
- 0mg Cholesterol (0%)
- 15mg Sodium (1%)
- 9g Carbohydrate (3%)
- 3g Fiber (11%)
- 2g Protein (4%)
See the full nutritional analysis from NutritionData.com
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Grilled Lemon Chicken and Moroccan Couscous Salad
brought to you by epicurious.com and NutritionData.com
Calories 522; Total Fat 17g; Carbohydrates 56g
Here's an exotic and delightful twist on the good old American standby—chicken. Both cilantro and turmeric are excellent sources of manganese and iron. Ground ginger not only gives this meal zip but also has strong anti-inflammatory and immune-system-boosting properties. For dessert, try Lemon-Ginger Frozen Yogurt.
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 522 Calories (26%)
- 17g Total fat (25%)
- 2g Saturated Fat (12%)
- 68mg Cholesterol (23%)
- 954mg Sodium (40%)
- 56g Carbohydrate (19%)
- 6g Fiber (24%)
- 38g Protein (76%)
See the full nutritional analysis from NutritionData.com
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Quinoa with Grilled Zucchini, Garbanzo Beans, and Cumin
brought to you by epicurious.com and NutritionData.com
Calories 219; Total Fat 11g; Carbohydrates 27g
This nutrient-rich vegan dinner is hearty enough to please hard-core carnivores. Whole grains such as quinoa have been found to help with a host of health issues, including weight management, diabetes, and heart disease. There is also some evidence that whole-grain consumption may reduce your risk of gum disease. If you want to stick with the vegan theme, have Balsamic Blueberries and Peaches for dessert.
Go to the healthy recipe on epicurious.com
Photograph By: Brigitte Sire
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 219 Calories (10%)
- 11g Total fat (16%)
- 1g Saturated Fat (7%)
- 0mg Cholesterol (0%)
- 260mg Sodium (11%)
- 27g Carbohydrate (9%)
- 5g Fiber (18%)
- 6g Protein (12%)
See the full nutritional analysis from NutritionData.com
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Chinese Broccoli
brought to you by epicurious.com and NutritionData.com
Calories 159; Total Fat 12g; Carbohydrates 10g
Looking for a new take on that old superfood standby, broccoli? Try one of its relatives—all members of the broccoli family are rich in cancer-fighting compounds called indoles, as well as vitamins C and K. In this dish, Chinese broccoli is transformed into a rich and savory side with a quick and easy sauce of butter and soy sauce and a sprinkle of crunchy chopped peanuts or soy nuts. If you can't find Chinese broccoli, broccolini works just as well. This dish goes nicely with grilled flank steak or grilled marinated tofu and brown rice.
Go to the healthy recipe on epicurious.com
Photograph By: Marcus Nilsson
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 159 Calories (8%)
- 12g Total fat (18%)
- 4g Saturated Fat (22%)
- 15mg Cholesterol (5%)
- 282mg Sodium (12%)
- 10g Carbohydrate (3%)
- 4g Fiber (16%)
- 6g Protein (12%)
See the full nutritional analysis from NutritionData.com
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Grilled Oregano Shrimp
brought to you by epicurious.com and NutritionData.com
Calories 173; Total Fat 14g; Carbohydrates 3g
Shrimp and onions are tossed in seasoned olive oil and grilled for a simple but succulent main course that's ready in less than 30 minutes. Most of the fat is from heart-healthy olive oil. Shrimp is particularly high in selenium, an antioxidant mineral that protects against cancer. The orzo, dill, and Feta salad suggested in the recipe makes the perfect accompaniment. For dessert, try blackberries with mint tea syrup and yogurt (you can substitute low-fat or nonfat yogurt for the full-fat version suggested in the recipe).
Go to the healthy recipe on epicurious.com
Photograph By: Romulo Yanes
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 173 Calories (9%)
- 14g Total fat (22%)
- 2g Saturated Fat (10%)
- 64mg Cholesterol (21%)
- 499mg Sodium (21%)
- 3g Carbohydrate (1%)
- 1g Fiber (2%)
- 9g Protein (18%)
See the full nutritional analysis from NutritionData.com
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Grilled Tuna with Provencal Vegetables
brought to you by epicurious.com and NutritionData.com
Calories 335; Total Fat 15g; Carbohydrates 15g
Charred eggplant and zucchini are tossed with juicy tomatoes, garlic, herbs, and olive oil and then piled atop grilled tuna steaks for an easy and healthy summer meal. Tuna is a terrific source of anti-inflammatory omega-3 fats, and the veggies kick in a healthy dose of antioxidants and fiber. (Note: Our nutritional analysis does not include the accompanying recipe for easy aioli.) For dessert, try mille-feuille of fresh figs and ricotta.
Go to the healthy recipe on epicurious.com
Photograph By: Con Poulos
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 335 Calories (17%)
- 15g Total fat (24%)
- 2g Saturated Fat (12%)
- 63mg Cholesterol (21%)
- 69mg Sodium (3%)
- 15g Carbohydrate (5%)
- 7g Fiber (28%)
- 36g Protein (72%)
See the full nutritional analysis from NutritionData.com
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Buffalo Burgers with Smoky Red Pepper Sauce
brought to you by Epicurious.com and NutritionData.com
Calories 355; Total Fat 15g; Carbohydrates 29g
Buffalo (or bison) meat is becoming increasingly popular as a healthful alternative to beef. Its flavor is quite similar to that old standby—and not gamy, as some people fear—but it tends to be much leaner, so take care not to overcook it. Look for it fresh or frozen in the meat section of your grocery store or at your butcher or local farmers' market. Fire-roasted red pepper sauce adds vibrant color, smoky flavor, and loads of vitamin C.
Photograph by: Romulo Yanes
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 355 Calories (18%)
- 29g Carbohydrates (10%)
- 2g Fiber (9%)
- 25g Protein (50%)
- 15g Total fat (22%)
- 6g Saturated Fat (29%)
- 638mg Sodium (27%)
- 73mg Cholesterol (24%)
Go to the recipe on Epicurious.com
See the full nutritional analysis on NutritionData.com
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Three Way Garlic Pasta with Beans and Peppers
brought to you by epicurious.com and NutritionData.com
Calories 324; Total Fat 4g; Carbohydrates 57g
Don't be afraid of the amount of garlic in this recipe. For one thing, garlic is great for your heart and helps boost your immunity to colds and flu. Most of the garlic in this recipe is also cooked to tame its bite and bring out its natural sweetness and depth. Orange peppers add loads of vitamin C and A and white beans contribute fiber and protein to this low-fat but satisfying vegetarian entrée.
Go to the healthy recipe on epicurious.com
Photograph By: Romulo Yanes
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 324 Calories (16%)
- 4g Total fat (7%)
- 1g Saturated Fat (5%)
- 3mg Cholesterol (1%)
- 863mg Sodium (36%)
- 57g Carbohydrate (19%)
- 7g Fiber (28%)
- 14g Protein (28%)
See the full nutritional analysis from NutritionData.com
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Fish Steaks Braised with Bell Peppers, Olives, and Lemons
brought to you by epicurious.com and NutritionData.com
Calories 482; Total Fat 24g; Carbohydrates 15g
This quick-and-easy Basque-style dinner features thick fish steaks smothered in a bright and flavorful mixture of olives, red peppers, and whole lemon slices. Each serving has a whopping 140 percent of your daily vitamin C requirement. Brown rice or whole-wheat couscous to soak up the nutrient rich sauce is all you need for a complete meal (or skip the starch for a low-carb dinner).
Go to the healthy recipe on epicurious.com
Nutritional Information
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 482 Calories (24%)
- 24g Total fat (38%)
- 3g Saturated Fat (13%)
- 65mg Cholesterol (22%)
- 454mg Sodium (19%)
- 15g Carbohydrate (5%)
- 4g Fiber (15%)
- 44g Protein (88%)
See the full nutritional analysis from NutritionData.com
