7 Days of Super Healthy Dinners

Nutritional power

Does mealtime often get taken over by the nutrition villains (tons of calories, loads of saturated fat, and excess sodium)? Take back the dinner hour: We’ve created a week’s worth of great-tasting meals with real nutritional punch. Each one is under 500 calories—wham! High in filling fiber—bam! Low in saturated fat—pow! Not to mention, each recipe puts a premium on antioxidant-rich produce—with two veggies, plus herbs and spices to boost flavor (but not calories). Try one of these supercharged dinners tonight for a leaner, healthier you.

Chicken Breast With Shaved Brussels Sprouts

• Broccoli and Brussels sprouts are loaded with cancer-preventing phytonutrients.
• This dish is very lean: 309 calories and 3.2 grams of saturated fat.
• It also packs potassium, which helps keep your blood pressure down.
Ingredients: boneless, skinless chicken breast halves, kosher salt, broccoli stems, olive oil, lemon juice, pepper, Brussells sprouts, celery stalks, hazelnuts, parsley and Parmesan cheese
Calories: 309

Barley-Stuffed Poblanos

• Eat this and you get more than one-third of your daily fiber.
• Your metabolism will get a kick from the chili powder.
• The dish also delivers about 30 percent of your calcium for the day.
Ingredients: olive oil, onion, barley, kale, chili powder, garlic, tomatoes, salt, poblano peppers, white cheddar, Monterrey Jack cheese and queso fresco
Calories: 382

Burger With Mushrooms and Radicchio

• The lean beef provides more than half your protein and nearly 30 percent of your iron for the day.
• You’ll feel satisfied, thanks to that protein and 7 grams of fiber.
• Shiitake and other mushrooms are rich in antioxidants and help reduce cholesterol.
Ingredients: olive oil, mushrooms, salt, pepper, ground sirloin, whole-wheat hamburger buns and small head radicchio
Calories: 473

Grapefruit and Avocado Salad With Seared Salmon

• Fatty acids from the walnuts and salmon, as well as monounsaturated fats from the avocado keep this dish heart-healthy.
• Grapefruit helps kick up fat-burning and stabilizes blood sugar.
• This salad nets you a good amount of the B vitamin niacin, which helps keep your skin, hair, and eyes healthy.
Ingredients: grapefruit, arugula, avocado, lemon juice, olive oil, salt, pepper, cooking spray, salmon fillets and walnuts
Calories: 360

Brown Rice Bowl With Turkey

• Very low in sugar—only 1 gram!
• This dish serves up about one-fourth your daily requirement of vitamin B6, which is crucial for a healthy immune system.
• It’s super lean, too, with just 1.2 grams of saturated fat.
Ingredients: brown rice, salt, chicken broth, bone-in turkey breast, olive oil, pepper, soy sauce, baby spinach, scallions, sesame oil and toasted sesame seeds
Calories: 486

Spaghetti With Wilted Greens and Walnut-Parsley Pesto

• This meal makes for excellent post-workout fuel (a great mix of whole grains and protein).
• It helps keep you energized, since it provides one-third of your daily iron needs.
• You get antioxidants from the veggies, herbs, and walnuts
Ingredients: whole-wheat spaghetti, Swiss Chard, parsley, baby spinach, walnuts, garlic, olive oil, lemon zest, salt, black pepper and eggs
Calories: 439

Sweet Potato and Spinach Quesadillas

• You’ll get an immune boost from the beta-carotene in sweet potatoes.
• This dish delivers 20 percent of your daily iron needs.
• It contains more calcium than a glass of milk.
Ingredients: sweet potatoes, red-wine vinegar, sugar, black peppercorns, red onion, salt, black pepper, flour tortillas, baby spinach, mozzarella and olive oil
Calories: 391