Facebook Twitter WeChat LinkedIn professional certified coach

Healthy main dishes from around the world

Healthy Main Dishes

Here are healthy main dishes recipes, including favorite ingredients like chicken , potato, beef , pasta , Mexican chef salad, shells and meatloaf.

Caribbean Rum Chicken Recipe

Check out our Caribbean Rum Chicken RecipeCaribbean Rum Chicken

Ingredients 

  • 4 (110g) boneless, skinless chicken breasts
  • 1/4 cup rum
  • 3 tablespoons lime juice
  • 2 tablespoons reduced sodium soy sauce
  • 1 1/2 tablespoons brown sugar
  • 1 tablespoons Worcestershire sauce
  • 1 tablespoon olive oil
  • 1 tablespoon minced fresh parsley
  • 1/8 teaspoon pepper
  • 1 lime cut into wedges

 

Method

  1. For the marinade, combine brown sugar, lime juice, rum, soy sauce, Worcestershire sauce, olive oil, pepper and parsley. Mix well.
  2. Place chicken breasts in a large resealable plastic bag, add marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally.
  3. Add oil to a nonstick pan and heat over medium heat until hot. Add chicken and cook it for 5-6 minutes on each side until chicken is reach golden brown color. Squeeze lime juice over chicken and serve.

 

Makes 4 Servings

Serving Size: 1 chicken breast

nutrients per serving
calories: 211
total fat: 5 g (25% of calories)
saturated fat 1 g
cholesterol: 66 mg
sodium 412 mg
carbohydrate: 6 g (14% of calories)
protein: 27 g (62% of calories)
fiber: trace

 

 

Basil Mashed Potato Recipe

Check out our Basil Mashed Potato Recipe
Basil Mashed Potato

Ingredients 

  • 4-5 medium red potatoes, washed and cut into quarters
  • 1/2 cup fat-free sour cream
  • 1 teaspoon dried basil
  • Salt and pepper, to taste

 

Method

  1. Steam, microwave or boil potatoes until tender.
  2. Mash well with fork, adding sour cream, basil and salt and pepper to taste.

 

Makes 4 Servings

Serving size: 1/4 recipe

 

nutrients per serving
calories: 162
total fat: less than 1 g (1% of calories)
saturated fat less than 1 g
cholesterol: 6 mg
sodium 33 mg
carbohydrate: 36 g (77% of calories)
protein: 4 g (22% of calories)
fiber: 3 g

 

 

Beef Stew Recipe

Check out our Beef Stew Recipe Beef Stew

Ingredients

  • 900g lean sirloin tip
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 4 medium carrots, sliced
  • 2 medium potatoes, cut into pieces
  • 2 medium celery stalks, sliced
  • 2 cups small mushrooms
  • 1 teaspoon dried thyme
  • 1 teaspoon ground mustard
  • 1 cup water
  • 1 cup dry red wine
  • 1 can (450g) no-salt added tomatoes
  • 3 tablespoons flour

 

Method

  1. Trim excess fat from beef and cut it into cubes.
  2. Heat olive oil in a large pot over medium-high heat until hot. Add beef and brown on all sides. Add remaining ingredients except flour, salt and pepper. Bring to boil then reduce heat to simmer.
  3. Simmer until beef is cooked and vegetables are tender (about an hour)
  4. Combine flour with a small amount of water in a bowl. Whisk until completely dissolved. Add liquid to stew and continue heating until thickened (about 5 min).

 

Makes 8 servings

Serving size: 350 g

 

nutrients per serving
calories: 268
total fat: 7 g (26% of calories)
saturated fat 2 g
cholesterol: 68 mg
sodium 130 mg
carbohydrate: 19 g (31% of calories)
protein: 27 g (43% of calories)
fiber: 3 g

 

 

Honey Mustard Salmon Recipe

Check out our Honey Mustard Salmon RecipeHoney Mustard Salmon

Ingredients 

  • 1/4 cup lime juice
  • 3 tablespoons honey
  • 1 tablespoon prepared mustard
  • 4 salmon fillets, 150g each
  • 1 small yellow pepper, cut in slices
  • 1 small red pepper, cut in slices
  • 1 small green pepper, cut in slices
  • Salt and pepper to taste

 

Method

  1. Preheat oven to 400°F.
  2. Mix the first 3 ingredients above to make the marinade.
  3. Place each salmon fillet on piece of parchment paper large enough to fold over and completely cover fish.
  4. Poke holes into each fish fillet with a fork. Divide marinade between each fish fillet and then top with 1/4 of the pepper slices. Add salt and pepper, if desired.
  5. Wrap the parchment paper over the fish and then wrap in tin foil. Bake until done, about 20 minutes.

 

Makes 4 servings

Serving size: 1 packet

 

nutrients per serving
calories: 201
total fat: 7 g (33% of calories)
saturated fat 1 g
cholesterol: 62 mg
sodium 288 mg
carbohydrate: 7 g (15% of calories)
protein: 26 g (52% of calories)
fiber: 2 g

 

 

Smoked Ham and Rosemary Pasta Recipe

Check out our Smoked Ham and Rosemary Pasta RecipeSmoked Ham and Rosemary Pasta

Ingredients

  • 4 cups cooked egg noodles (approx. 3 cups uncooked)
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 450g mushrooms, quartered (approx. 4 cups)
  • 2 tablespoons flour
  • 1 cup white wine
  • 3 tablespoons Dijon mustard
  • 1 cup reduced sodium chicken broth
  • 230g smoked lean ham steak, cut into strips
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon black pepper and salt to taste

 

Method

  1. Prepare noodles according to directions on the package.
  2. Heat oil in large saucepan over medium heat until hot. Add onion and saute until transparent. Add mushrooms and continue cooking until tender (6-8 minutes).
  3. Reduce heat to low and stir in flour. Stir over low heat for 2-3 minutes. Add wine, mustard and chicken broth and mix well. Bring sauce to boil over medium heat. Stir in ham, rosemary, salt and pepper then cover and simmer until heated through.
  4. Pour sauce over hot noodles and toss to coat.

 

Makes 4 Servings

Serving Size: 230g noodles and 170g sauce

 

nutrients per serving
calories: 343
total fat: 7 g
saturated fat 2 g
cholesterol: 63 mg
sodium 993 mg
carbohydrate: 40 g (14% of calories)
protein: 23 g (62% of calories)
fiber: 3 g

 

 

Mexican Chef Salad Recipe

Check out our Mexican Chef Salad RecipeMexican Chef Salad

Ingredients 

  • 4 corn tortillas
  • 450g ground turkey breast
  • 1/4 cup minced onion
  • 1 tablespoon chili powder
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cornstarch
  • 8 cups romaine lettuce, shredded
  • 3 green onions, sliced
  • 1/2 tomato, seeded and diced
  • 1 can no salt added kidney beans, rinsed and drained
  • 1 cup fat-free thousand island dressing

 

Method

  1. Preheat oven to 350°F.
  2. Cut tortillas into thin strips and place on a cookie sheet. Spray both sides lightly with cooking spray. Bake about 5-8 minutes, turn over with a spatula and continue baking until lightly browned and crispy (5-8 minutes). Cool to room temperature.
  3. Brown ground turkey and minced onion in a large nonstick pan over medium heat. Add seasonings and cornstarch and mix well. Heat until thickened.  Remove from heat and allow to cool slightly.
  4. In large mixing bowl, combine cooled turkey and lettuce and toss well.  Top with green onion, tomatoes, kidney beans and dressing and gently toss.

 

Makes 6 servings

Serving Size: 2 cups

 

nutrients per serving
calories: 266
total fat: 7 g (22% of calories)
saturated fat 1 g
cholesterol: 46 mg
sodium 586 mg
carbohydrate: 30 g (44% of calories)
protein: 23 g (34% of calories)
fiber: 7 g

 

 

Turkey Marinara Sauce Recipe

Turkey Marinara Sauce RecipeTurkey Marinara Sauce

 Ingredients

  • 450g ground turkey breast
  • 2 tablespoons olive oil
  • 3/4 cup chopped onion
  • 3 cloves garlic, minced
  • 1 can (850g) no salt added crushed tomatoes
  • 1 can (850g) no salt added tomato sauce
  • 2 bay leaves
  • 1/4 teaspoon pepper
  • 2 tablespoons fresh basil, chopped
  • 2 tablespoons fresh parsley, chopped

 

Method

  1. Heat oil in a large pot over medium heat. Add onion and garlic and cook 2-3 minutes stirring constantly.
  2. Add turkey breast and brown until almost cooked through. Add crushed tomatoes, tomato sauce and spices and bring to boil. Reduce heat and simmer for 30 minutes.
  3. Remove bay leaves and serve over your favorite pasta.

 

Makes 9 servings

Serving Size: 230g of sauce

 

nutrients per serving
calories: 173
total fat: 5 g (33% of calories)
saturated fat 1 g
cholesterol: 30 mg
sodium 180 mg
carbohydrate: 16 g (36% of calories)
protein: 13 g (30% of calories)
fiber: 4 g

 

 

Stuffed Shells Recipe

Check out our Stuffed Shells Recipe

 Ingredients

  • 36 jumbo pasta shells (approx. 1-350g box)
  • 450g part-skim ricotta cheese
  • 2 eggs
  • 1 1/3 cup shredded reduced fat mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • 2 tablespoons fresh parsley, chopped
  • 1 recipe of our Turkey Marinara Sauce or 2 jars (750g) low calorie pasta sauce

 

Method

  1. Cook pasta shells al dente in a large pot of water. Drain and rinse well. Do not over cook or the shells will be hard to stuff.
  2. Combine ricotta cheese, eggs, 2/3 cup mozzarella cheese, parmesan cheese and parsley and mix well.
  3. Preheat oven to 350°F.
  4. Spray a large baking dish with nonstick cooking spray. Spread 230g of sauce evenly over the bottom of the baking dish. Fill each shell with about 1 tablespoon of cheese filling and place open side up in the baking dish. Repeat with remaining shells.
  5. Pour remaining sauce over shells and sprinkle with remaining cheese. Cover and bake for 30 minutes. Uncover and continue baking another 10-15 minutes or until cheese browns a little.

 

Makes 12 Servings

Serving size: 3 stuffed shells

 

nutrients per serving
calories: 301
total fat: 9 g (26% of calories)
saturated fat 3 g
cholesterol: 37 mg
sodium 328 mg
carbohydrate: 33 g (43% of calories)
protein: 23 g (31% of calories)
fiber: 3 g

 

 

Turkey Meatloaf Recipe

Check out our Turkey Meatloaf RecipeTurkey Meatloaf

 Ingredients

  • 1/4 cup ketchup
  • 2 tablespoons brown sugar
  • 2 tablespoons vinegar
  • 2 eggs
  • 1/2 teaspoon dried thyme
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons reduced sodium Worcestershire Sauce
  • 1/4 teaspoon hot sauce
  • 1/2 cup skim milk
  • 500g ground turkey breast
  • 230g lean ground sirloin
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/3 cup minced parsley
  • 16 reduced sodium saltine crackers

 

Method

  1. Preheat oven to 350°F.
  2. Combine ketchup, brown sugar and vinegar. Set aside.
  3. Mix eggs, dried thyme, Worcestershire sauce, hot sauce, mustard and milk.
  4. Mix ground turkey, ground sirloin, onions and garlic in a large bowl. Add liquid ingredients, parsley and crackers and mix with a fork until mixture doesn’t stick to the bowl. If mixture sticks you can add a little more milk.
  5. Place meat mixture in a 9″x5″ loaf pan. Pour ketchup/brown sugar mixture over the top and bake uncovered for about an hour.

 

Makes 8 servings

Serving Size: 90g

 

nutrients per serving
calories: 251
total fat: 11 g (41% of calories)
saturated fat 4 g
cholesterol: 70 mg
sodium 248 mg
carbohydrate: 12 g (19% of calories)
protein: 25 g (40% of calories)
fiber: 1 g