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  3. Sunday Strategist: A Week of Healthy Dinners - January 29 - February 2

Sunday Strategist: A Week of Healthy Dinners - January 29 - February 2

January 03, 2018
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Credit: Photo: Jennifer Causey
Every Sunday, we publish a week of Cooking Light dinner plans filled with our favorite recipes—both from current issues and classics. Each meal is designed to be ready and on the table in 45 minutes or less so that you have more time to enjoy the food you’ve prepared and the company of those you’ve prepared it for. If you like having a healthy meal plan but want something customized to your dietary or caloric needs, check out The Cooking Light Diet. It’s a calorie-driven weekly meal plan—breakfast, lunch, snacks, and dinner—based on your dieting goals and food preferences. Look for one on a newsstands to find more delicious dinner inspiration.
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Monday: Thai Green Chicken Soup

Credit: Greg DuPree
View Recipe: Thai Green Chicken Soup

Chicken soup soothes the soul (not a scientific fact yet, but it may as well be). Here we infuse the broth with fragrant curry paste, fresh ginger, and cilantro to wake up the senses. If you’re looking to clear congestion, add a few slices of fresh jalapeño to the stock mixture while it simmers. Remember to sauté the chicken just until no longer pink, otherwise the pieces may become tough in the finished soup.

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Tuesday: Quinoa Bowl with 6-Minute Egg

Credit: Greg DuPree
View Recipe: Quinoa Bowl with 6-Minute Egg

This simple one-dish meal is crowned with a soft-boiled egg; the nutrient-rich yolk creates its own creamy sauce. New research shows that eating eggs with raw vegetables like tomatoes increases your absorption of carotenoids—antioxidants that may protect against heart disease.

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Wednesday: Cumin Lamb Stir-Fry

Credit: Greg DuPree
View Recipe: Cumin Lamb Stir-Fry

This spicy Szechuan-style dish is boldly flavored with earthy cumin and Szechuan peppercorns that make your mouth tingle pleasantly. If you're not a lamb fan, you can use beef sirloin instead. Toasting the cumin seeds and peppercorns draws out their essential oils and makes their aroma and flavor more intense.

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Thursday: Pan-Seared Shrimp with Walnut and Herb Gremolata

Credit: Greg DuPree
View Recipe: Pan-Seared Shrimp with Walnut and Herb Gremolata

Fresh herbs and lemon make a bright, tasty topper for succulent shrimp. Fish and shellfish are excellent sources of protein for fewer calories than most meat. Paired with spinach and rice pilaf, this weeknight-friendly main comes together in just 15 minutes.

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Friday: Creamy Turmeric Cauliflower Soup

Credit: Greg DuPree
View Recipe: Creamy Turmeric Cauliflower Soup

Briefly cooking the pumpkin seeds and cumin in hot oil—a process known as blooming—draws out the aroma of the seeds and spice and deepens their flavor. Turmeric pairs fantastically with winter produce like cauliflower or root veggies, where its brightness, astringency, and tartness balance the earthy sweetness of the plants. Use plain Greek yogurt in place of sour cream, if you prefer.

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Cocktail Bonus: Red and Pink

Credit: Photo: Jennifer Causey
View Recipe: Red and Pink

If you like tea to be as functional as it is avorful, red rooibos (ROY-boss) is your new go-to. Smoky, spicy, and naturally sweet, the decaf herbal from South Africa may contain 50% more antioxidants than green tea, plus plenty of essential minerals. Enjoy a steaming mugful, or make ice cubes with it and toss into a cocktail, as we do here, for a avor infusion as the cubes melt.

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    1 of 6 Monday: Thai Green Chicken Soup
    2 of 6 Tuesday: Quinoa Bowl with 6-Minute Egg
    3 of 6 Wednesday: Cumin Lamb Stir-Fry
    4 of 6 Thursday: Pan-Seared Shrimp with Walnut and Herb Gremolata
    5 of 6 Friday: Creamy Turmeric Cauliflower Soup
    6 of 6 Cocktail Bonus: Red and Pink

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    Sunday Strategist: A Week of Healthy Dinners - January 29 - February 2
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