These meat-based main dishes use fresh ingredients and healthy fats to create heart-smart meals that are filling and fast.
April 29, 2013
1 of 21Photo: Randy Mayor
Lean cuts of meat including beef, pork, chicken, and turkey are an important part of consuming enough protein to maintain a healthy and balanced diet.
First up is our Filet Mignon with Arugula Salad. Arugula, a peppery salad green, makes a tasty bed for pan-seared steak. Asiago garlic bread is a fitting accompaniment. Combine 1 tablespoon olive oil and 1 minced garlic clove; brush evenly over 4 (1-inch-thick) French bread slices. Top each bread slice with 1 tablespoon grated Asiago cheese. Broil 2 minutes or until cheese melts and bread is toasted.
2 of 21Photo: Randy Mayor
Grilled Flank Steak Soft Tacos with Avocado-Lime Salsa
Chili and chipotle powders lend earthy, smoky flavors to the grilled beef. For milder flavor, use ancho chile powder in place of the hot chipotle. The spice rub would also work nicely on chicken breasts.
Brushed with a rub of fresh herbs flavored with olive oil and lemon zest, this flank steak is roasted with red wine-laced broth, adding up to lots of flavor with little fuss. Leftovers, if there are any, make great steak sandwiches.
4 of 21Photo: Randy Mayor
Slow-Cooker Beef Pot Roast
Pair this home-style favorite with mashed potatoes to soak up the sauce. Leftover meat makes great hot roast beef sandwiches the next day.
5 of 21Photo: Oxmoor House
Individual Salsa Meat Loaves
Making meat loaf in single-serving portions reduces the cooking time by half and keeps the meat juicy.
6 of 21Photo: Oxmoor House
Pork Chops with Mustard Cream Sauce
Using fat-free half-and-half gives this dish a creamy, rich flavor that fat-free milk can't. Sprinkle the finished dish with chopped fresh parsley, if desired.
7 of 21Photo: Randy Mayor
Grilled Pork with Blackberry-Sage Sauce
If your blackberries are particularly sweet or tart, adjust the amount of sugar in the sauce accordingly by 1/2 teaspoon or so to find the right balance.
8 of 21Photo: Randy Mayor
Roasted Pork Tenderloin with Orange and Red Onion Salsa
Comfort food is perfect for family night, so dish up a hearty pork dish with a tangy salsa topping. A quick and hearty rice-and-beans side dish complements the roast.
9 of 21Photo: Becky Luigart-Stayner
Warm Spinach Salad with Pork and Pears
A loaf of whole-grain or sesame seed bread completes the dinner. Blue cheese balances the sweetness of the pears and raisins; choose a premium variety for more intensity.
10 of 21Photo: Randy Mayor
Beef and Beer Chili
Cook a flavorful pot of chili in just 40 minutes for a quick weeknight meal that's sure to warm the soul. You can easily double the recipe and freeze extra for later.
11 of 21Photo: Randy Mayor
Sesame Brown Rice Salad with Shredded Chicken and Peanuts
Cook the brown rice in plenty of water so it won't be sticky. Serve this brown rice chicken salad dish with lime wedges.
12 of 21Photo: Becky Luigart-Stayner
Cilantro-Lime Chicken with Avocado Salsa
A three-minute dip into a pungent cilantro-lime marinade is all that's needed to deliver big flavor to chicken breasts. Serve with saffron rice.
13 of 21Photo: Oxmoor House
Chicken Scaloppine with Sugar Snap Pea, Asparagus, and Lemon Salad
Scaloppine are chicken breasts pounded thin; they cook to perfection in four minutes. The crisp salad comes together quickly, too, which makes this a great dinner for a busy night.
14 of 21Photo: Oxmoor House
Peanut-Crusted Chicken with Pineapple Salsa
Pick up a container of fresh pineapple chunks in the produce section of the supermarket; chop into half-inch pieces for the salsa. Serve with steamed broccoli and warm rolls to complete the dinner.
15 of 21Photo: Randy Mayor
Chicken, Cashew, and Red Pepper Stir-Fry
This chicken stir-fry dish balances salty, sweet, tangy, and spicy ingredients. Spoon it alongside a quick rice pilaf.
16 of 21Photo: Becky Luigart-Stayner
Grilled Chicken Thighs with Roasted Grape Tomatoes
Although the tomato mixture and tangy lemon marinade complement the full-flavored chicken thighs, you can use this same preparation with tuna steaks. Roast the tomatoes while the chicken marinates. Garnish with fresh parsley.
17 of 21Photo: Oxmoor House
Chicken Bulgur Salad
Reminiscent of tabbouleh, this Lebanese-inspired dish is a smart choice if you want to incorporate more fiber into your diet. Bulgur—wheat berries that have been steamed, dried, and ground—is the basis of many salads in the Middle East. Serve this salad with warmed whole wheat pita bread.
18 of 21Photo: Oxmoor House
Grilled Chicken and Pineapple Sandwiches
Tickle your palate with a taste of the tropics. Pineapple has a natural juiciness that gives this sandwich an irresistible taste. The fruit also offers a healthy reason for indulging: It's a high source of vitamin C.
19 of 21Photo: Randy Mayor
Mediterranean Turkey Burgers
Serve a light and fresh turkey burger flavored with pesto and feta cheese. A spicy and creamy tzatziki sauce is great spread on the burgers or served on the side for dipping.
20 of 21Photo: Oxmoor House
To cut down on time and keep cleanup to a minimum, use kitchen shears to easily chop tomatoes while they're still in the can.
21 of 21Photo: Randy Mayor
White Bean and Turkey Chili
Crowd-pleasing white bean chili calls for canned beans and chicken broth, making prep convenient.