Meals That Heal: Dinner

Delicious dinner recipes to give you a better night's sleep.

Mexican Platter
Served with green salad (tossed with 1 teaspoon balsamic vinegar), easy gazpacho, and 4 ounces red wine.

The carbohydrates in the corn tortillas and beans may boost serotonin production, which helps improve your mood and even your sleep. A glass of red wine with this meal will both help you relax and protect your heart.

You Will Need
8 corn tortillas, warmed
8 oz cooked chicken breast, cut into strips
1 cup fat-free refried beans
1/4 cup guacamole
1/2 cup plain nonfat yogurt
1/2 cup diced tomato
1/2 cup reduced-fat shredded cheese

What to Do
1. Arrange all ingredients on a plate.

Serves: 4

Per serving: 320 calories, 6 g fat, 1.5 g sat fat, 50 mg cholesterol, 480 mg sodium, 38 g carbohydrate, 7 g fiber, 29 g protein

Easy Gazpacho

You Will Need
2 cups tomato or mixed vegetable juice
2 cups finely chopped tomato
1/2 cup each chopped cucumber, green pepper, green onion
1 1/3 tablespoons lemon juice
1 1/3 tablespoons minced cilantro or parsley

What to Do
Combine all ingredients.

Serves 4

Per serving: 50 calories, 0 g fat, 0 g sat fat, 0 mg cholesterol, 450 mg sodium, 12 g carbohydrate, 2 g fiber, 2 g protein

For meal: (mexican platter with green salad (tossed with 1 teaspoon balsamic vinegar), and easy gazpacho) 470 calories, 7 g fat, 1.5 g sat fat, 50 mg cholesterol, 950 mg sodium, 55 g carbohydrate, 10 g fiber, 33 g protein

Created by Mindy Hermann, R.D. Quick Black Bean Soup
Served with a grilled portobello mushroom and onion burger, 1 cup fresh baby spinach tossed with lemon juice, and sparkling water with a splash of fruit juice.

This entire meal is loaded with protein, fiber, and iron as well as many essential vitamins and minerals such as niacin, potassium, and selenium.

You Will Need
1 cup diced onion
3 medium garlic cloves, minced
1 1/3 cups vegetable broth
3 cups canned black beans, rinsed
2 cups diced tomatoes
1/2 teaspoon ground thyme
1/2 teaspoon ground cumin

What to Do
Combine all ingredients and simmer, covered, about 25 minutes.

2. Season to taste.

Serves: 4

Per serving: 190 calories, 2.5 g fat, 0 g sat fat, 0 mg cholesterol, 310 mg sodium, 25 g carbohydrate, 11 g fiber, 15 g protein

Grilled Portobello Mushroom and Onion Burgers

You Will Need
4 whole grain buns
4 portobello mushroom caps (about 16 oz)
1/2 cup nonfat bottled Italian salad dressing
2 tablespoons chopped thyme
4 1/2-inch-thick slices red onion
1 large red pepper
4 lettuce leaves

What to Do
1. Wipe mushroom caps clean with damp paper towel and slice into 1/2-inch-thick slices.

2. In a small bowl, whisk together salad dressing and thyme.

3. Brush mushrooms, onions, and peppers with herbed dressing.

4. Grill or broil, turning once or twice, until nicely browned and tender, 6 to 8 minutes total.

5. Place 1/4 of cooked vegetables on bottom half of each roll, top with lettuce and top half of roll.

Serves: 4

Per serving: 213 calories, 3 g fat, 1 g sat fat, 1 mg cholesterol, 646 mg sodium, 41 g carbohydrate, 8 g fiber, 8 g protein

For meal: (Quick black bean soup with a grilled portobello mushroom and onion burger, and 1 cup fresh baby spinach tossed with lemon juice) 440 calories, 5 g fat, 0.5 g sat fat, 0 mg cholesterol, 980 mg sodium, 74 g carbohydrate, 19 g fiber, 25 g protein


Adapted from Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes, by Dean Ornish, M.D., with Janet Fletcher, Jean-Marc Fullsack, and Helen Roe, M.S., R.D. (HarperCollins)

Shrimp "Fried" Rice
Served with broccoli and garlic, 3/4 cup hot & sour soup (store or restaurant-bought), and a cup of Chinese or green tea.

In this recipe high-fiber brown rice is used instead of less nutritious white rice. Adding broccoli and garlic to this meal offers its own health benefits. Broccoli contains sulforaphane, a cancer-fighting chemical. Garlic helps boost immunity and lowers cholesterol and blood pressure.

You Will Need
1 tablespoon + 1 teaspoon peanut oil
4 garlic cloves, finely chopped
4 green onions, thinly sliced
2 2/3 cups cooked brown rice
1/2 pound peeled and deveined shrimp
1/2 cup sliced water chestnuts
1/4 cup vegetable broth or water
2 2/3 tablespoons soy sauce
2 teaspoons sesame oil
1/4 cup sliced almonds

What to Do
1. In a nonstick pan, heat peanut oil. Add garlic and green onion, sauté until soft, about 3 minutes.

2. Add rice, shrimp, and water chestnuts, sauté about 1 minute. Add broth or water, soy sauce, and sesame oil.

3. Stir to combine, cover pan, and cook until all ingredients are warm, about 3 to 5 minutes. Sprinkle with almonds.

Serves: 4

Per serving: 310 calories, 12 g fat, 1.5 g sat fat, 80 mg cholesterol, 730 mg sodium, 37 g carbohydrate, 5 g fiber, 14 g protein

Broccoli With Garlic

You Will Need
4 garlic cloves, finely chopped
4 cups broccoli florets
1/4 cup vegetable broth or water


What to Do
1. Combine all ingredients in a microwave-proof bowl.

2. Cover and microwave until broccoli has softened, 2 to 3 minutes.

Serves: 4

Per serving: 25 calories, 0 g fat, 0 g sat fat, 0 mg cholesterol, 50 mg sodium, 5 g carbohydrate, 2 g fiber, 2 g protein

For meal: (Shrimp "fried" rice with broccoli and garlic, and 3/4 cup hot & sour soup) 450 calories, 18 g fat, 4 g sat fat, 105 mg cholesterol, 1540 mg sodium, 46 g carbohydrate, 7 g fiber, 28 g protein.


Created by Mindy Hermann, R.D.

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