CookingLight diet CookingLight diet

Sunday Strategist: A Week of Healthy Dinners - July 3 - 7

June 27, 2017
Photo: Jennifer Causey
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. All of these recipes are from our July issue. Look for one on a newsstands to find more delicious dinner inspiration.
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Monday: Grilled Vegetable Frittata

Photo: Caitlin Bensel
View Recipe: Grilled Vegetable Frittata

Frittatas are great canvases for leftover ingredients, especially grilled summer vegetables. We add the vegetables to the egg mixture just before it sets so the veggies don't release too much moisture into the frittata. Serve with Shaved Honeydew-and-Cucumber Salad.

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Tuesday: Spanish Chorizo Corn Cakes

Photo: Caitlin Bensel
View Recipe: Spanish Chorizo Corn Cakes

Is there any time of day when a pancake isn't welcome at the table? These sweet and savory cakes are a scrumptious choice for breakfast, dinner, or a quick snack on the go. 

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Wednesday: Churrasco-Style Tofu Steaks with Hemp Chimichurri

Photo: Jennifer Causey
View Recipe: Churrasco-Style Tofu Steaks with Hemp Chimichurri

Be sure to press and drain as much liquid as possible before cooking the tofu (see step 2); it will better absorb the spices from the dry rub and reach its full grilling potential. Hemp seeds lend quality plant protein to zesty chimichurri and are a rich source of heart-healthy fats and fiber. Serve with Creamy Black Pepper Coleslaw.

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Thursday: Tart Apple-Hazelnut Chicken Salad

Photo: Gregg Dupree
View Recipe: Tart Apple-Hazelnut Chicken Salad

Here's a sumptuous new spin on the classic. This quick, make-ahead salad comes from Cooking That Counts: 1,200- to 1,500-Calorie Meal Plans to Lose Weight Deliciously ($22, Oxmoor House). Serve it over a bed of greens or with a side of veggies and multigrain crackers.

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Friday: Grilled Caponata Panini

Photo: Caitlin Bensel
View Recipe: Grilled Caponata Panini

We deconstruct classic caponata, a Sicilian dish with eggplant, capers, garlic, and basil, and turn it into robust grilled vegetable sandwiches with a smoky red bell pepper and olive spread. For toasty bread, let the cast-iron skillet heat on the grill while the vegetables cook, and then use it to press the sandwiches on the grill.

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Bonus Cocktail: Prickly Pear Punch

Photo: Jennifer Causey
View Recipe: Prickly Pear Punch

We like the clean flavor and mixability of silver tequila here. For a nonalcoholic drink, omit it and top with sparkling water.

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