Plateful of Prevention, Lesson 5
Dinner Recipes
Chicken Skewers
Makes 4 servings
Serving size: 1/4th recipe
Ingredients:
1 lb. chicken meat, cut into cubes
¼ c. reduced fat Italian dressing
12 cherry tomatoes or 1 large
tomato cut into wedges
1 large onion, cut into wedges
1 large green pepper, cut into 12
cubes
12 whole mushrooms
2 c. chunk pineapple, canned in
own juice
Directions:
Prepare grill or oven.
Toss chicken & vegetables in salad dressing
in bowl or zip lock bag and let marinate for
at least 15 minutes (do this in the morning
or while grill is getting hot).
Place chicken, vegetables and pineapple on
skewers, alternating as you please.
Grill until chicken is done.
Sloppy Garden Joes
Makes 8 servings
Serving size: 1/8th recipe
Ingredients:
1 onion, chopped
1 carrot, chopped fine
1 green pepper, chopped fine
1 lb. lean ground chicken, turkey
or beef
1-8 oz. can low sodium tomato
sauce
1-15 oz. can low sodium crushed
tomatoes
1-8 oz. can mushrooms
¼ c. barbecue sauce
pepper to taste
8 whole wheat buns (2 oz.)
Directions:
Sauté onions, carrot, green pepper and ground
meat/poultry in a pan over medium-high heat
for 5 minutes.
Add tomato sauce, crushed tomatoes,
mushrooms, barbecue sauce and seasonings.
Bring to a boil.
Reduce heat and simmer for 10 minutes.
Stirring occasionally.
Serve on toasted or plain buns.
Plateful of Prevention, Lesson 5
Dinner Recipes
Cauliflower Sauté
Makes 6 servings
Serving size: 1/2 cup
Nutrition Information: 1/2 cup
vegetable
Ingredients:
1 head cauliflower, cut into bitesized pieces
2 tbsp. reduced-calorie, soft
margarine
1 tsp. canola or olive oil
1 cove garlic, minced or ¼ tsp.
garlic powder
1/4 tsp. salt
1/8 tsp. black pepper
Paprika (optional)
Directions:
Place cauliflower florets in a steamer basket
above 2 inches boiling water. Cover and steam
about 4 or 5 minutes or until cauliflower is
crisp-tender when pierced with a fork. Remove
from steam and keep warm. Alternatively,
cook in the microwave.
Melt margarine in a large non-stick skillet.
Add oil and garlic; sauté garlic over medium
heat for 2 minutes.
Add steamed cauliflower and toss to coat.
Continue sautéing for 5 more minutes, stirring
periodically. Sprinkle with salt and pepper and
toss. Place in serving dish and sprinkle with
pepper.
Dilled Carrots
Makes 6 servings
Serving size: 1/2 cup
Nutrition information: 1/2 cup
vegetable
Ingredients:
3 c. sliced carrots or whole
baby carrots
1/2 tsp. lemon pepper
1 tsp. dill, dried (or 2 t. fresh)
2 tsp. olive or canola oil
Directions:
Steam the carrots until tender, about 5-8
minutes. Combine with the other ingredients
and serve.
Plateful of Prevention, Lesson 5
Dinner Recipes
Oven-Fried Fish
Makes 4 servings
Serving size: 4 oz.
Directions:
Preheat oven to 500 degrees.
Ingredients:
4 lbs. fish fillets
2 c. corn flakes
1/2 tsp. each onion powder,
oregano, basil, paprika or spice
as desired
Black pepper & salt to taste
1 tsp. Parmesan cheese
1/4 c. evaporated skim milk
Nonstick cooking spray
4 tsp. canola oil
Roll corn flakes into fine crumbs between two
layers of waxed paper. Add seasonings and
cheese.
Pour milk into shallow pan. Dip fish in milk, then
in crumbs
Arrange fish on baking sheet sprayed with
nonstick cooking spray. Sprinkle oil over fish.
Bake 10-15 minutes until fish is tender.
Chicken Under Wraps
Makes 6 servings
Serving size: 1/6th recipe
Nutrition Information: 3-4 oz.
meat
Ingredients:
1 whole chicken (3 lb) skin
removed
1 small onion, quartered
1/2 tsp. paprika
2 garlic cloves, minced or ½
teaspoon garlic powder
1/4 tsp. salt
1/4 tsp. black pepper
4-5 large lettuce leaves, washed
and patted dry
Directions:
Preheat oven to 450 degrees. Place the chicken
breast side up in a 9”x13” baking dish. Place the
onion in the cavity of the chicken. In a small
bowl, combine the remaining ingredients except
the lettuce, mix well.
Rub the chicken evenly with the spice mixture,
then lay the lettuce leaves over the top, curving
them around to completely cover the chicken.
Bake the chicken for 80-90 minutes, or until no
pink remains and the juices run clear (190
degrees on thermometer). Discard lettuce leaves
and cut the chicken into serving-sized pieces.
Plateful of Prevention, Lesson 5
Dinner Recipes
Easy Greek Salad
Servings: 6
Ingredients:
6 romaine lettuce leaves, torn
into 1½-inch pieces
1 medium cucumber, peeled
and sliced
1 medium tomato, chopped
½ c. sliced red onion
1/3 c. crumbled feta cheese
2 tbsp. olive or canola
2 tbsp. lemon juice
1 tsp. dried oregano
½ tsp. salt
Directions:
Combine lettuce, cucumber, tomato, onion and
cheese in large serving bowl. Whisk together oil,
lemon juice, oregano and salt in small bowl.
Pour over lettuce mixture; toss until coated.
Serve immediately
More healthy, low cost recipes at http://healthyrecipes.oregonstate.edu/
This material was funded in part by the Supplemental Nutrition Assistance Program of USDA. SNAP puts healthy food within reach - call Oregon SafeNet at 1-800-723-3638. In accordance with Federal law and
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