Nutritious Dinner Ideas

　　

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Restaurant meals contain an average of 60 percent more calories than home-cooked meals, reports USA Today in an October 21, 2006 article. A healthy dinner does not have to be complicated, expensive or time-consuming to prepare. Create nutritious dinners for one or the whole family by choosing simple and fresh ingredients and including plenty of plant-based foods.
Crispy Pork with Sweet Potatoes and Spinach
Pork tenderloin crusted with Japanese breadcrumbs, known as panko, is a healthy alternative to purchased chicken nuggets or fried cutlets. Slice ½-inch steaks from a pork tenderloin. Putting the steaks between two layers of plastic wrap makes a mess-free way to pound them thin with a meat mallet. Dredge them in flour, then egg whites and then the panko -- which is available at most major grocery stores. Put them on a baking sheet sprayed with non-stick spray and bake at 400 degrees until slightly golden and cooked through -- about 15 minutes. Meanwhile, mash roasted sweet potatoes with a splash of coconut milk, salt, pepper and a 1/2 teaspoon of five-spice powder, which is a ground spice blend of star anise, cloves, cinnamon, Sichuan pepper and fennel seeds used in Asian cooking. Drizzle in a small amount of maple syrup or honey to enhance the sweetness of the potatoes. For the spinach, place a pan over medium heat and drizzle in a teaspoon of olive or canola oil. Add chopped garlic and allow to sizzle for just 30 seconds to 1 minute. Toss in 4 to 5 oz. of fresh baby spinach. Season lightly with soy sauce. Spinach and sweet potatoes are excellent sources of vitamins A and C and fiber, along with other nutrients. A 4-oz. serving of the pork provides 249 calories with only 4 grams of fat, only 1 gram of which is saturated, and 31 grams of protein.
Grilled Chicken with Cherry Tomato Vinaigrette and Lemon Rice
For a quick, healthy dinner, prepare a cherry tomato vinaigrette by halving cherry, or grape, tomatoes and marinating them in red wine vinegar, olive oil and fresh thyme for 10 minutes to all day. Saute seasoned skinless chicken in a non-stick pan sprayed with olive oil cooking spray until cooked through. Toss the tomato vinaigrette into the hot pan and sear for just a minute and then serve over a rice pilaf made with sautéed onions, grated lemon zest, chicken broth and brown rice. Serve steamed asparagus on the side for an extra vegetable serving. The brown rice provides whole grains, fiber and B vitamins. Skinless chicken breast is low in saturated fat and provides ample protein. The tomatoes are an excellent source of vitamins A and C. They also provide vitamin K, potassium and magnesium.
Whole-Grain Pasta With White Beans, Broccoli and Pine Nuts
The Harvard School of Public Health says a plant-based diet is healthiest. Whip up a quick vegetarian dinner that includes fiber-rich white cannellini beans and broccoli. Cook whole wheat pasta -- any shape you like -- according to package directions. In a large pan, saute finely chopped garlic in a small amount of heart-healthy olive oil and add bite-sized pieces of fresh broccoli crowns. Add a can of white cannellini beans, drained and rinsed to remove excess sodium, and the cooked pasta. Moisten with a splash of chicken broth. Cook until ingredients are heated through. Top with toasted pine nuts and freshly ground black pepper. An arugula salad with chopped tomatoes, shaved Parmesan and a homemade lemon vinaigrette made by shaking together olive oil, lemon juice and d'jon mustard is a more nutritious choice than an iceberg lettuce salad. The bitterness of the salad complements the sweeter beans and provides vitamin A and vitamin C.