Halloween was last week, which means there may be a few extra red lights in the house. These healthy post-Halloween dinners will help balance some of those red light treats with green and yellow lights. With the exception of the stew, the other four recipes can be made in 30 minutes or less! 

 

Pumpkin Stew

Serve 4

1 closed fist = 1 green light, 1 yellow light

Ingredients

1 lb trimmed pork loin or beef, cut into cubes

2 cups low sodium chicken broth

1 large potato, peeled and cut into 1-inch cubes

2 medium carrots, sliced into half-moons

1 small green pepper, cut into ⅓ inch pieces

2 cloves garlic, minced

1 cup onion, chopped

½ teaspoon salt

½ teaspoon fresh ground pepper

1 14 oz can diced tomatoes

1 large pumpkin

 

Directions

Spray a large saucepan or dutch oven with nonfat cooking oil and heat over medium-high. Add pork to the pan and cook on all sides until golden. Add broth, potatoes, carrots, peppers, garlic, onion, salt and pepper to the pan, lower heat to medium-low, cover and simmer for 2 hours. 

Preheat oven to 325 degrees. Cut a circle around the top stem of the pumpkin. Scoop out the seeds and fibers. Place seeded pumpkin in a shallow baking pan. Spoon stew into the pumpkin and replace the top. Bake for 90 minutes, don’t let the pumpkin get too tender.

Serve stew from the pumpkin bowl, gently scraping out pieces of the pumpkin with it as serving. 

 

Greek Veggie Burgers

Serves 4

1 palm burger without bun = 1 green light, 2 yellow light

1 palm burger with bun = 1 green light, 4 yellow light

Ingredients

1 box, 4 frozen veggie burgers

4 whole-wheat hamburger buns, toasted

1 English cucumber, sliced thin

1 jar roasted red peppers in water, drained and sliced thin

¼ cup nonfat feta cheese, crumbled

1 teaspoon dried oregano

1 tablespoon fresh lemon juice

Salt and pepper

 

Directions

Cook veggie patty according to package directions. Mix cheese with oregano, lemon, salt and pepper in a small bowl. Place veggie patty on the bun and top with cucumber, red peppers, a tablespoon of cheese and the bun top. Serve immediately.

 

Mushroom and Cheese Quesadilla

Serves 4

1 open palm = 1 greenlight, 1 yellow light

Ingredients

4 oz sliced mushrooms

1 shallot, minced

1 garlic clove, minced

1 teaspoon dried thyme

1/4 teaspoon salt

⅛ teaspoon fresh ground pepper

4 oz low-fat Monterey jack cheese, shredded

4 wheat tortillas

1 cup salsa

1 cup nonfat sour cream

 

Directions

Spray a large saute pan with nonfat cooking oil and heat over medium-high. Add mushrooms and shallot. Cook until tender about 5 – 7 minutes. If it gets too dry and a couple of tablespoons of water. Add garlic, thyme, salt, and pepper and cook 1 minute more.

Remove mushrooms from pan and wipe pan clean. Spray generously with nonfat cooking oil. Heat over medium-high. Add 1 tortilla at a time. Put the mushroom mixture on half the tortilla. Sprinkle with ¼ of the cheese. Close the tortilla by folding it in half. Let cook until cheese melts and tortilla is golden. Carefully flip and cook on the other side 2 – 3 minutes longer. Cut into 4 triangles and serve. Serve with salsa and nonfat sour cream. 

 

Penne with Turkey Bolognese

Serves 4

1 closed fist = 1 green light, 1 yellow light

Ingredients

½ lb whole wheat penne

1 medium onion, minced

1 rib celery, minced

1 carrot, minced

2 cloves garlic, minced

1 lb 99% fat-free ground turkey 

1 teaspoon salt

¼ teaspoon fresh ground pepper

28 oz pureed tomatoes

2 tablespoons balsamic vinegar

1 bunch fresh parsley, chopped

 

Directions

Cook penne according to package directions. Spray a large saucepan with nonfat cooking oil. Heat over medium-high. Add onions, celery, and carrots and cook for 5 – 7 minutes. Add garlic, cook 1 minute more. Add ground turkey, salt and pepper and cook 7 minutes until the turkey is golden. Add pureed tomatoes. Bring to a boil then lower heat to medium-low and simmer for 25 minutes. Remove from heat and stir in balsamic vinegar. 

Divide the pasta into 4 bowls, top with sauce, parsley and serve.

 

Pan-Roasted Chicken and Vegetables

Serve 4

1 palm of chicken = 1 yellow light

1 closed fist of vegetables =1 green light

Ingredients

1 tablespoon olive oil

2 cloves garlic, minced

1 teaspoon dried oregano

1 tablespoon lemon zest

1 tablespoon fresh lemon juice

½ teaspoon salt

¼ teaspoon fresh ground pepper

1 large zucchini, cut in half moons

1 pint grape tomatoes, halved

1 14 oz canned artichoke heart in water

1 lb chicken breast, if very thick cut in half lengthwise

 

Directions

Preheat oven to 425 degrees. In a large bowl combine oil, garlic, oregano, lemon juice and zest, salt, and pepper to make a marinade. Add vegetables and toss to coat. Place vegetable on a sheet pan reserving the extra marinade. Add chicken to the reserved marinade, toss to coat and place on the sheet pan, discard the rest of the marinade. 

Roast for 20 minutes until chicken is cooked through. Serve immediately.