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Sunday Strategist: A Week of Healthy Dinners - October 2-6

September 11, 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. Look for one on a newsstands to find more delicious dinner inspiration.
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Monday: Thai Turkey Lettuce Cups

Photo: Caitlin Bensel
View Recipe: Thai Turkey Lettuce Cups

A little sugar balances the vinegar tang in the turkey mixture and helps develop wonderful crispy bits in the pan. Delicate butter lettuce leaves have a nice cup shape for filling; you could also use romaine.

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Tuesday: Almond-and-Flax-Crusted Fish

Photo: Caitlin Bensel
View Recipe: Almond-and-Flax-Crusted Fish

Earthy ground flaxseed and nutty-sweet almond flour join forces to create a super crisp gluten-free breading for tilapia—though you can also use it on chicken too. Serve with Celery, Apple, and Almond Salad.  

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Wednesday: Creamy Chicken Quesadillas

Photo: Caitlin Bensel
View Recipe: Creamy Chicken Quesadillas

A creamy base helps the cheese go further and keeps the chicken moist. For a crisp exterior, coat the filled tortillas with cooking spray instead of coating the pan.

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Thursday: Turmeric Lamb Chops with Crispy Potatoes and Broccoli

Photo: Caitlin Bensel
View Recipe: Turmeric Lamb Chops with Crispy Potatoes and Broccoli

Lamb loin chops (shaped like mini T-bones) save about 11g sat fat per serving over rib or shoulder chops. You can also ask your butcher to cut "steaks" from a leg of lamb, also lean, or sub 2 (8-ounce) beef sirloin steaks.

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Friday: Black Bean and Mushroom Burgers

Photo: Caitlin Bensel
View Recipe: Black Bean and Mushroom Burgers

The food processor brings these meatless patties together in a flash. Another bonus? A new Harvard study found that those who regularly ate a healthy plant-based diet (like this burger) significantly lowered their risk of heart disease. Ground flaxseed adds body to the burgers. This quick dinner is also a great way to work more meatless dishes into your week. Kids can help shape the patties, mix up the avocado spread, and build the sandwiches.

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Bonus Dessert: Cider Doughnuts with Maple-Tahini Glaze

Photo: Jennifer Causey
View Recipe: Cider Doughnuts with Maple-Tahini Glaze

We make old-fashioned, cake-style cider doughnuts even more irresistible by adding maple frosting laced with nutty tahini.

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