Make Your Resolution a Reality with These Healthy Recipes
If your New Year’s resolution is to eat healthfully and lose weight, you’ll need to plan ahead. Here are a few weeknight recipes to help you stay on track.
Chicken with White Beans and Tomatoes
Recipe from Real Simple
Ingredients
2 15.5-ounce cans cannellini beans, rinsed
1 pint grape tomatoes
4 sprigs fresh thyme
4 sprigs fresh oregano, plus more for garnish
2 garlic cloves, smashed
1/4 teaspoon crushed red pepper
2 tablespoons olive oil
Kosher salt and black pepper
8 bone-in, skin-on chicken thighs (about 3 pound)
Instructions
Heat oven to 425 degrees. In a large baking dish, toss the beans and tomatoes with the thyme and oregano sprigs, garlic, red pepper, 1 tablespoon of the oil, ½ teaspoon salt, and ¼ teaspoon black pepper.
Pat the chicken dry and place on top of the bean mixture, skin-side up. Rub with the remaining tablespoon of oil. Season with ½ teaspoon salt and ¼ teaspoon black pepper.
Roast until the chicken is golden and cooked through, 35 to 45 minutes. Sprinkle with the oregano leaves.
Lighter Sesame Chicken
Recipe from Martha Stewart
Ingredients
3/4 cup brown rice
3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, finely chopped or crushed with a garlic press
2 large egg whites
1/4 cup cornstarch
1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks
Coarse salt and ground pepper
2 tablespoons vegetable oil
4 scallions, thinly sliced
1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced
Instructions
Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
Make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat.
In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
Place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice.
Salmon with Sautéed Tomatoes
Recipe from Real Simple
Ingredients
1 cup couscous
2 pints grape tomatoes
Kosher salt and black pepper
2 tablespoons olive oil
¼ cup dill, chopped
4 6-ounce skinless salmon fillets
Instructions
Cook the couscous according to the package directions.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Cook the tomatoes with ¼ teaspoon kosher salt until soft, 4 to 6 minutes. Fold in dill; transfer to a plate.
Season the salmon with ½ teaspoon each salt and pepper. Cook in the remaining oil in the skillet until opaque throughout, 4 to 6 minutes per side. Serve with the tomatoes and couscous.
Healthy Macaroni and Cheese
Recipe from Martha Stewart
Ingredients
1 small butternut squash (about 1 pound), peeled, seeded, and cut into 1-inch cubes
1 cup chicken stock
1 1/2 cups nonfat milk
Pinch of freshly grated nutmeg
Pinch of cayenne pepper
3/4 teaspoon coarse salt, plus more for water
Freshly ground black pepper
1 pound elbow macaroni
4 ounces extra-sharp cheddar cheese, finely grated (about 1 cup)
1/2 cup part-skim ricotta cheese
4 tablespoons finely grated Parmesan cheese (1 ounce)
2 tablespoons fine breadcrumbs
1 teaspoon olive oil
Olive oil cooking spray
Instructions
Preheat oven to 375 degrees. Combine squash, stock, and milk in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium; simmer until squash is tender when pierced with a fork, about 20 minutes. Remove from heat. Mash contents of saucepan; stir in nutmeg, cayenne, and salt, and season with black pepper. Stir to combine.
Bring a large pot of water to a boil; add salt. Add noodles; cook until al dente, according to package instructions, about 8 minutes. Drain, and transfer to a large bowl; stir in squash mixture, cheddar, ricotta, and 2 tablespoons Parmesan. Lightly coat a 9-inch-square baking dish (4 inches deep) with cooking spray. Transfer noodle mixture to dish. In a small bowl, combine breadcrumbs, the remaining 2 tablespoons Parmesan, and oil; sprinkle evenly over noodle mixture.
Cover with aluminum foil, and bake 20 minutes. Remove foil, and continue baking for 30 to 40 minutes more.
