Mindful Dinners in Less Time Than Pizza Delivery

When you’re busy (and who isn’t?), reaching for the phone to order takeout can seem like an easy solution. But in the same amount of time, you can save money and have a healthier meal when you make one of these delicious 20-minute dinner recipes from Eating Well. Green Pizza Barbecued Chicken Burritos Elise’s Sesame Noodles Marmalade Chicken Mustard-Crusted Salmon Quick Spinach & Tomato Pasta

Chicken with Lemon Caper Sauce

If you're craving Italian for a weeknight meal, try this surprisingly simple take on chicken scaloppini. Tip: Serve over white and wild rice blend.

Yield: 4 servings (serving size: 1 breast half and 1 tablespoon sauce)

Ingredients

• 4  (6-ounce) skinless, boneless chicken breast halves
• 1/4  teaspoon  salt
• 1/4  teaspoon  black pepper
• 3  tablespoons  all-purpose flour
• 2  tablespoons  butter
• 1/2  cup  fat-free, less-sodium chicken broth
• 1/4  cup  fresh lemon juice
• 2  tablespoons  capers, drained
• 3  tablespoons  minced flat-leaf parsley

Preparation

1. Place chicken between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and pepper. Place flour in a shallow dish; dredge chicken in flour.

2. Melt butter in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 3 minutes. Turn chicken over. Add broth, juice, and capers; reduce heat to medium, and simmer 3 minutes, basting chicken occasionally with sauce. Sprinkle with parsley; cook 1 minute. Remove chicken from pan; keep warm.

3. Bring sauce to a boil; cook 2 minutes or until thick. Serve over chicken.

Nutritional Information

Calories:

267

Fat:

7.9g (sat 4.2g,mono 2g,poly 0.7g)

Protein:

40.5g

Carbohydrate:

6.4g

Fiber:

0.6g

Cholesterol:

114mg

Iron:

1.9mg

Sodium:

476mg

Calcium:

30mg

Diane Morgan, Cooking Light

Whole Foods Recipes for Your Valentines

	Lettuce Wraps with Chile Peanut Noodles  dairy free, vegan, vegetarian
	Spaghetti and Meatballs
	Spinach Fettuccine with Artichokes and Sun-Dried Tomatoes  high fiber, vegetarian
	Steaks with Red Wine-Herb Sauce gluten free
	Tamari and Honey-Glazed Scallops  dairy free, gluten free
	Dark Chocolate and Coconut Dessert Sauce  gluten free, vegetarian

Easy Homemade Chinese Food

Instead of ordering expensive, unhealthy takeout to celebrate Chinese New Year, invite some friends over and make easy homemade Chinese food. Try some new recipes reported to bring good luck, such as dumplings, noodles and lettuce wraps, and start the Year of the Tiger with a roar!

• Five-Spice Turkey & Lettuce Wraps
• Tangelo Pork Stir-Fry
• Lion’s Head Meatballs
• Scallop & Shrimp Dumplings
• Sweet & Sour Tofu

Pictured: Long-Life Noodles with Green Tea  Eating Well

Spinach Salad with Spiced Pork and Ginger Dressing

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Crisp flatbread can round out this satisfying salad supper. You can also serve the seasoned pork as an entrée without the salad, if you wish   Yield: 4 servings

Ingredients

• 1  (1-pound) pork tenderloin, trimmed
• 1  tablespoon  Sriracha (hot chile sauce, such as Huy Fong)
• 2  tablespoons  brown sugar
• 1/2  teaspoon  garlic powder
• 1/4  teaspoon  salt
• Cooking spray
• 3  cups  baby spinach leaves
• 2  cups  thinly sliced Napa cabbage
• 1  cup  red bell pepper strips
• 1/4  cup  low-fat sesame ginger dressing (such as Newman's Own)

Preparation

1. Cut pork crosswise into 1/2-inch slices; flatten each slice slightly with hand. Combine pork and Sriracha in a bowl, tossing to coat. Add sugar, garlic powder, and salt; toss well.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork mixture to pan, and cook 3 minutes on each side or until done. Remove from heat; keep warm.

3. Combine spinach, cabbage, and bell pepper in a large bowl. Add sesame ginger dressing; toss well. Arrange 1 1/2 cups spinach mixture in each of 4 shallow bowls; top each serving with 3 ounces pork.

Nutritional Information

Calories:

202 (21% from fat)

Fat:

4.7g (sat 1.4g,mono 1.8g,poly 0.5g)

Protein:

25g

Carbohydrate:

14.7g

Fiber:

1.9g

Cholesterol:

74mg

Iron:

2.2mg

Sodium:

490mg

Calcium:

56mg

Alyson Haynes, Cooking Light

a romantic meal for your valentine

A medley of delicious foods and flavors, this meal boasts a hearty main course with delicious bites before and after. Start your Valentine's Day mean with the sexy cocktail like an Agave Kiss. Then proceed with your starter--Baked Shrimp Toast from Gourmet.com. Shrimp toasts are traditionally fried, but Gourmet's version of this classic Asian appetizer is baked, so you won't have to worry about messy, oily fingers. We then move on to the main course--an incredibly succulent, tender Veal Chop served with Ratatouille; pair this with a bottle of bubbly.
Save one glass of champagne to celebrate the finale of this menu, a beautiful strawberry cheese cake.

Valentine's Day Menu: A Romantic Meal for Two

Baked Shrimp Toast

Veal Chop and Ratatouille with Herb Butter

Celery and Octopus Salad

Strawberry Cheese Cake

Visit our friends at Seduction Meals for recipes and other inspirations!

A Month of Heart Healthy Recipes for Valentine's

Baked Grouper with Chunky Tomato Sauce by Robyn Webb
The grouper is seared to give it a slightly crisp crust that can hold up to the moisture from the tomato topping. Use a heavy oven-proof skillet that can go from stovetop to oven. To seed a tomato, cut it in half, hold each half in the palm of your hand, and squeeze gently. Yield: 4 servings (serving size: 1 grouper fillet and 1/2 cup tomato mixture)

Visit Cooking Light for more heart healthy recipes.
Ingredients
3 1/2  cups  chopped seeded tomato (about 4 medium)
1/4  cup  chopped green onions
1/4  cup  dry white wine
1  tablespoon  chopped fresh basil
1  teaspoon  capers
1  teaspoon  bottled minced garlic
1  teaspoon  fresh lemon juice
1/2  teaspoon  salt
1/4  teaspoon  crushed red pepper
1/4  teaspoon  black pepper
2  teaspoons  olive oil
4  (6-ounce) grouper fillets


Preparation Preheat oven to 425°. Combine first 10 ingredients in a medium bowl. Heat oil in a large heavy skillet over high heat. Place fish, skin sides up, in pan; cook 2 minutes. Turn fish over; top with tomato mixture. Bring to a boil. Place pan in oven; bake at 425° for 8 minutes or until fish flakes easily when tested with a fork.

Nutritional Information

Calories:

200 (26% from fat)

Fat:

5.7g (sat 0.8g,mono 2.7g,poly 1.3g)

Protein:

28g

Carbohydrate:

8.6g

Fiber:

2.2g

Cholesterol:

41mg

Iron:

2mg

Sodium:

400mg

Calcium:

73mg

Cinnamon-Spiced Pork and Plums

Described as "juicy, flavorful, and tender" in an online review, this dish dresses up pork chops with dried plums. Serve with couscous for a one-dish supper.

Yield: 4 servings (serving size: 1 pork chop, 1/4 cup sauce, and 1 1/2 teaspoons parsley)

Ingredients

• 1/2  teaspoon  ground cinnamon
• 1/4  teaspoon  salt
• 1/4  teaspoon  ground cloves
• 1/4  teaspoon  coarsely ground black pepper
• 4  (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
• 1  teaspoon  olive oil
• 1/4  cup  finely chopped shallots
• 1  teaspoon  butter
• 1  cup  pitted dried plums, halved (about 4 ounces)
• 1/3  cup  dry white wine
• 1/3  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  chopped fresh parsley

Preparation

Combine first 4 ingredients in a small bowl; sprinkle evenly over pork. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add pork, and cook for 2 minutes on each side or until browned. Add shallots and butter; cook 30 seconds or until butter melts, stirring frequently. Add plums, wine, and broth, turning pork to coat. Cover, reduce heat to medium-low, and cook 2 minutes or until pork is done. Sprinkle with parsley.

Nutritional Information

Calories:

334 (33% from fat)

Fat:

12.3g (sat 4.3g,mono 5.7g,poly 1g)

Protein:

32g

Carbohydrate:

20.6g

Fiber:

2.7g

Cholesterol:

94mg

Iron:

2.1mg

Sodium:

252mg

Calcium:

43mg

Melanie Barnard, Cooking Light