Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Southwest Chicken Salad

by

No more boring lunches! This Southwest Chicken Salad is an easy and flavor packed recipe to meal prep for a week of nutritious lunches for your family. Serve as is or wrap in whole wheat tortillas for some added carbohydrates and whole grains. Enjoy!


Southwest Chicken Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
6 servings
Servings
6 servings
Southwest Chicken Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
6 servings
Servings
6 servings
Ingredients
Servings: servings
Units:
Instructions
  1. In a large bowl combine the chopped chicken, beans, corn, tomatoes, red onions, bacon bits, and cilantro.
  2. In a small bowl combine the greek yogurt, garlic powder, cumin, chili powder, and lime juice.
  3. Add the greek yogurt mixture to the chicken mixture and toss until evenly combined.
  4. Serve 1 cup of chicken salad with 1 cup of chopped romaine lettuce.
Recipe Notes

Southwest Chicken Salad Nutrition Facts Serving size 1 cup (256g) 6 Amount per serving Calories 220 % Daily Value Total Fat 5 g 6 % Saturated Fat 1 g 5 % Trans Fat 0 g Cholesterol 50 mg 17 % Sodium 320 mg 14 % Total Carbohydrate 20 g 7 % Dietary Fiber 4 g 14 % Total Sugars 4 g Added Sugars 0 g 0 % Protein 26 g Vitamin D 0 mcg 0 % Calcium 100 mg 8 % Iron 2.2 mg 10 % Potassium 510 mg 10 % %

Fiesta Cucumber Salad

by

Looking for a refreshing, healthy side dish that’s bursting with flavor? Try Fiesta Cucumber Salad!, packed with crisp cucumbers, colorful veggies, pineapple,  and a zesty dressing, it’s the perfect addition to your next meal.

Megan Glidden

Fiesta Cucumber Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
4 1/2 cup servings
Servings
4 1/2 cup servings
Fiesta Cucumber Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
4 1/2 cup servings
Servings
4 1/2 cup servings
Ingredients
Servings: 1/2 cup servings
Units:
Instructions
  1. Wash hands and clean the cooking area.
  2. In a bowl combine Greek yogurt, cotija cheese, lime zest and juice, chili powder, cumin, garlic, and salt. Whisk together until smooth.
  3. Add cucumbers, pineapple, corn, cilantro, and red onion to bowl with dressing mixture. Stir until well combined.
  4. Store in the refrigerator and serve cold.
Recipe Notes

Baked Risotto with Lemon Seared Scallops

by

Risotto + Scallops = A Classic Romantic Combo! Normally a more labor-intensive dish reserved for fancy date nights our, our simplified baked version will bring you all the flavors you crave with minimal hands-on cooking time. Packed with leafy greens for fiber and finished with lemony scallops for a lean protein boost, this recipe is a sure-fire way to show your family (and your heart-health!) some love!

Baked Risotto with Lemon Seared Scallops
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
8 servings
Servings
8 servings
Baked Risotto with Lemon Seared Scallops
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
8 servings
Servings
8 servings
Ingredients
Servings: servings
Units:
Instructions
  1. Pre-heat the oven to 350 degrees, arranging a rack in the middle of the oven.
  2. Heat 1 Tbsp. olive oil in a 3-4 quart Dutch oven over medium heat. Add sliced onion and garlic powder, and sauté about 2 minutes until it begins to soften. Add the rice and stir until each grain is coated and begins to lightly toast (approximately 1-2 minutes).
  3. Turn heat up to high and pour white wine vinegar into the Dutch oven, scraping the pan and stirring constantly until liquid cooks out. Add 4 cups of the chicken broth into the pot, stirring to combine well, and bring to a boil.
  4. Cover the Dutch oven with the lid and place in the oven to bake for 15-20 minutes until rice is just slightly underdone.
  5. Remove risotto from the oven, and place back on the stove over medium heat. Uncover and add the leftover 1 ½ cups chicken broth, parmesan cheese, 1 Tbsp. butter, black pepper, kale, and Swiss chard. Continue to cook, stirring constantly until liquid absorbs and rice becomes creamy (about 5-7 minutes).
  6. Stir in the pesto and the frozen peas to the finished risotto.
  7. In a separate pan, heat the remaining 1 Tbsp. olive oil and ½ Tbsp. butter over medium heat. Add the scallops and sauté 2-3 minutes per side or until golden brown (internal temperature of 145 degrees). Season with Italian seasoning and drizzle with lemon juice, spooning remaining oil and butter over scallops to coat.
  8. Serve the risotto immediately in bowls, topped with the seared scallops. Enjoy!
Recipe Notes

High Protein Recipes

by

Lean protein is an essential component of a balanced diet, providing numerous health benefits for both adults and children. Incorporating lean protein into daily meals can support overall health, growth, and development.

What Is Lean Protein?

Lean protein refers to protein sources that are lower in fat and calories but rich in essential nutrients. Examples include:

  • Beef and pork trimmed of extra fat
  • Ground beef and pork that is 93% lean or more
  • Skinless poultry
  • Fish and seafood
  • Legumes (beans, lentils, peas)
  • Low-fat dairy products (e.g., yogurt, milk, and cheese)
  • Eggs
  • Plant-based alternatives

Benefits of Lean Protein

Supports Growth and Development
Protein is vital for building and repairing tissues, making it particularly important for children during growth spurts. It also supports the development of muscles, bones, and organs.

Maintains Muscle Mass
For adults, lean protein helps maintain muscle mass, especially as they age. Preserving muscle is key to maintaining strength and metabolism.

Promotes Healthy Weight Management
Protein is highly satiating, meaning it keeps you feeling full longer. Including lean protein in meals can reduce overeating and support healthy weight management for all age groups.

Provides Essential Nutrients
Lean protein sources often come packed with additional nutrients such as iron, zinc, and B vitamins, which are critical for energy production, immune function, and brain development.

Heart Health
Substituting lean protein for high-fat meats can lower saturated fat intake, reducing the risk of cardiovascular diseases.

Daily Protein Recommendations

The amount of protein needed varies based on age, sex, and activity level. The 2020-2025 and 2025-2030 Dietary Guidelines for Americans recommend:

  • Children aged 1-3 years: 13 grams per day
  • Children aged 4-8 years: 19 grams per day
  • Adolescents aged 9-13 years: 34 grams per day
  • Adults: 1.2-1.6 grams of protein per kilogram of body weight per day, adjusting as needed based on your individual caloric requirements.

Including lean protein in a healthy diet benefits adults and children by supporting growth, muscle maintenance, and overall health. A focus on lean options also helps manage calorie and fat intake while providing essential nutrients.

Here is a list of over 130 recipes that are high in protein, 20 grams or more, per serving. We hope you enjoy these recipes!

Sources:

Charred Corn Salad

by

Elevate your summer meals with our Charred Corn Salad, a delightful combination of smoky, charred corn and fresh vegetables. This vibrant salad is perfect for BBQs, picnics, or as a light side dish. It’s easy to make and packed with flavor, making it a hit with family and friends. Follow our simple recipe and enjoy a taste of summer in every bite!

 

Charred Corn Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
4 1.5 cup servings
Servings
4 1.5 cup servings
Charred Corn Salad
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Servings
4 1.5 cup servings
Servings
4 1.5 cup servings
Ingredients
Salad
Chipotle Ranch Dressing
Servings: 1.5 cup servings
Units:
Instructions
Charring the Corn
  1. In a Pan: Add 1 Tbsp. of the oil to a large cast-iron skillet (or grill pan) over medium-high heat. Once hot, add corn and roll in oil; let cook, undisturbed for 4 minutes, until bottoms are lightly charred. Toss, and continue cooking in 2 minute intervals, until the corn is charred to your liking.  On the Grill: Preheat grill to medium-high heat. Brush corn cobs with oil, and grill for 10 to 12 minutes, turning occasionally, until kernels are lightly charred.  Over a Gas Range: Heat burner to medium-high heat. Lightly spray corn cobs with cooking spray, and place directly over flame for 6 to 8 minutes, turning to char all sides.
Preparing the Salad
  1. Preheat oven to 425ºF. Drain and rinse chickpeas and pat them dry with a paper towel.
  2. Spread on a rimmed baking sheet and toss with 1 Tbsp. olive oil, 1/2 tsp. paprika, 1/2 tsp. ground cumin, and 1/4 tsp. each salt and black pepper.
  3. Bake for 20 minutes, shaking the pan halfway through. Let cool for 10 minutes.
  4. While chickpeas roast, prepare Chipotle Ranch Dressing. In a medium bowl, combine Greek yogurt, hot sauce, lemon juice, ranch seasoning, and milk; whisk to combine.
  5. Add chopped romaine, drained tomatoes, diced bell pepper, diced red onion, and diced jalapenos. Add in the charred corn after using your preferred method, cut kernals from the cob if needed.
  6. Add half of the chickpeas and about two-thirds of dressing; toss to combine. Scatter remaining chickpeas overtop (crouton style) and drizzle with remaining dressing. 
Recipe Notes

Charred Corn Salad Nutrition Facts Serving size ~1.5 cups servings per container 4 Amount per serving Calories 260 % Daily Value Total Fat 6 g 8 % Saturated Fat 0.5 g 3 % Trans Fat 0 g Cholesterol 0 mg 0 % Sodium 340 mg 15 % Total Carbohydrate 43 g 16 % Dietary Fiber 11 g 39 % Total Sugars 10 g Added Sugars 0 g 0 % Protein 11 g Vitamin D 0 mcg 0 % Calcium 97 mg 8 % Iron 3 mg 15 % Potassium 922 mg 20 %