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My BFF Jessica e-mailed me yesterday: she and her husband are trying to lose weight. To make their resolution a reality, Jessica decided she's going to change what she makes for dinner, so she asked me for 5 quick, healthy dinner recipes they can learn to make this year to eat healthier.
Well, let me tell you, picking just 5 quick dinner recipes is hard for me because I really love our recipes. So I picked recipes that will teach Jessica and her husband a few healthy cooking techniques that they can use to make other meals-like searing a chicken breast-or are super-flexible so she can tweak the recipe using what she has in her kitchen. These 5 recipes represent some of the essential basics of cooking-recipes (and skills) every cook should learn how to do. Here are the 5 recipes I sent her.
Recipe 1: Tarragon Chicken (see recipe below)
Healthy Cooking Skill: Searing a chicken breast and making a simple pan sauce.
One of the easiest dinners around is to brown boneless, skinless chicken breasts in a skillet and make a quick pan sauce. Just add some mashed potatoes and a salad and dinner is served! Once you've got the method down, you can experiment with a few things out of your pantry to make a sauce (think: olives, capers, tomatoes and white wine, or orange juice, garlic and fresh herbs).
Recipe 2: Roast Salmon with Salsa
Healthy Cooking Skill: Learn an easy way to cook fish.
We all should aim to eat fish twice a week, particularly ones rich in omega-3 fats like salmon and tuna, because those fats lower triglycerides and blood pressure. This recipe is a particularly good one to try for a first-time fish cook because roasting is an easy, practically foolproof way to cook fish-and topping it with this quick salsa keeps it moist. It can be served super-casual with warm corn tortillas and black beans or as a more sophisticated entree with a few simple side dishes.
Recipe 3: Fresh Herb & Lemon Bulgur Pilaf
Healthy Cooking Skill: Cooking with more whole grains.
We should all aim to eat more whole grains, but experimenting with unfamiliar ones can be daunting. I love having people try this recipe because it's really easy and you can change up the herbs, citrus and nuts to use up what's in your fridge. And leftovers are really delicious for lunch, especially with some chickpeas or leftover chicken on top.
Recipe 4: Chipotle Cheddar Chard
Healthy Cooking Skill: Working more vegetables into meals.
Jessica loves dark leafy greens (a.k.a. DLGs); her husband… not so much. I suspect the bold Southwestern flavors (and the fact that it's covered in cheese) might turn her husband on to them, though. Plus chard has a more mild flavor and texture than other DLGs, such as mustard greens or kale, so it's a good one to start with. I particularly like to use this as a quesadilla filling with leftover steak or chicken.
Recipe 5. Creamy Fettuccine with Brussels Sprouts & Mushrooms
Healthy Cooking Skill: Making a satisfying meal without meat.
Meat's delicious, but going meat-free is a great way to incorporate more vegetables, beans and whole grains into your diet. What's more, vegetarian meals will help you save money too. Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our cold-weather version of pasta primavera. Look for presliced mushrooms to cut prep time, or use your favorite vegetables instead. Serve with a tossed salad.
Tarragon Chicken
Active time: 35 minutes | Total: 35 minutes
4 boneless, skinless chicken breasts, trimmed of fat (1-1 1/4 pounds total)
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground pepper, plus more to taste
3 teaspoons extra-virgin olive oil or canola oil, divided
1/4 cup finely chopped shallots
1/2 cup reduced-sodium chicken broth
1/2 cup dry white wine
1 Tbsp. Dijon mustard
1 Tbsp. reduced-fat sour cream
1 Tbsp. chopped fresh tarragon
1. Season chicken on both sides with 1/4 teaspoon each salt and pepper. Heat 1 1/2 tsp. oil in a large heavy skillet over medium-high heat. Add the chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and tent with foil.
2. Reduce heat to medium. Add 1 1/2 tsp. oil to pan. Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir mustard, sour cream and tarragon into sauce. Season to taste with salt and pepper and spoon over the chicken.
Makes 4 servings.
Per serving: 199 calories; 7 g fat (2 g sat, 4 g mono); 65 mg cholesterol; 3 g carbohydrate; 24 g protein; 0 g fiber; 316 mg sodium; 262 mg potassium.
By Carolyn Malcoun
When associate editor Carolyn Malcoun came to Vermont to attend New England Culinary Institute, she knew she didn't want to work in a restaurant but knew that she wanted to do something in the food industry. Luckily she discovered EatingWell, where she's able to combine her love of food and writing.
More from EatingWell:
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