Dinner Ideas

Dinner Ideas
We created the following dinner ideas you can use as a basis for your own nutrient-rich meals. Combined with a healthy breakfast and lunch, they can help you meet the dietary guidelines set out by the USDA at MyPyramid.gov.
300-400 Calories
Good-for-You Grill: Marinate 3 ounces salmon in orange juice. Grill with 1/2 cup baby red potatoes, 1/2 cup onions and 6 asparagus spears tossed with 1 teaspoon olive oil. Serve with a crusty whole grain roll.
Palate-Pleasing Primavera: Sauté 2 teaspoons garlic in 1 tablespoon olive oil. Toss in 1/2 cup chopped tomatoes, 1/2 cup broccoli, 1/2 cup asparagus, 1/2 cup mushrooms and 2 tablespoons shredded carrots. Cook until the vegetables are tender. Mix with 1 cup cooked penne pasta and top with 2 tablespoons Parmesan cheese.
400-500 Calories
Very Veggie Pizza: Spread a 3-ounce whole grain pizza crust with 1/2 cup marinara sauce. Layer with thin slices of the following: 1/2 cup roasted potatoes, 1/2 cup red onions and 1/2 cup green and red peppers. Top with 1/2 cup shredded reduced-fat mozzarella cheese. Bake according to crust package directions.
Family Favorite: Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground beef mixed with 1/2 cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 tablespoon low-fat Italian dressing.
Tip: To find your calorie needs based on your age, gender and activity level, go to MyPyramid.gov.Produced by the Nutrient Rich Foods Coalition
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