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Nutrition

Healthy Recipes #15 – Dinner

Last week we gave you two simple lunch recipe ideas Corn chowder as well as Penne with silverbeet, chilli and capers and now this weeks focus is on some more tasty dinner ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy dinner options are:

  • Balsamic chicken with steamed vegetables

  • Lemon and oregano pork loin with zucchini mash

Healthy option 1

Balsamic chicken with steamed vegetables

Ingredients

  • 4 x 100g skinless chicken breast fillets
  • 2 tablespoons balsamic vinegar
  • 1 clove garlic, crushed
  • 1 teaspoon brown sugar
  • olive oil spray
  • steamed vegetables – carrot, broccoli and green beans to serve

Method

  1. Place the chicken in a shallow dish
  2. Combine the vinegar, garlic and brown sugar and pour over the chicken pieces
  3. Turn to coat
  4. Cover with plastic wrap and refrigerate for 30 minutes to marinate
  5. Heat a non stick frying pan over a medium heat and spray with oil
  6. Cook the chicken, basting occasionally for 5 minutes on each side, until cooked through
  7. Serve with steamed vegetables

Serves 4

Nutritional Info

Calories – 174
Protein – 23.9g
Fat Total – 6.5g
Fat Saturated – 1.8g
Carbohydrate – 3.9g
Sugars – 3.1g
Fibre – 2.2g

Healthy option 2

Lemon and oregano pork loin with zucchini mash

Ingredients

  • 4 x 70g pork loin steaks, trimmed of fat
  • 1 tablespoon lemon juice finely grated zest of 1 lemon
  • 2 cloves garlic, crushed
  • 1 teaspoon dried oregano leaves
  • 3 medium potatoes, peeled and quartered
  • 3 medium zucchini, chopped
  • 1/4 cup hot no-fat milk
  • salt and pepper

Method

  1. Place the pork steaks in a shallow dish
  2. Mix together the lemon and zest, garlic and oregano and pour over the pork steaks
  3. Turn to coat
  4. Cover with plastic wrap and refrigerate for 1 hour to marinate
  5. Cook the potatoes in a large pan boiling, salted water for 10 minutes
  6. Add the zucchini and cook for 5 minutes
  7. Drain and mash well with the hot milk
  8. Heat a non-stick frying pan over a medium heat
  9. Cook the pork steaks, basting frequently with marinade for 3 minutes on each side
  10. Drizzle over any juices from the pan and serve with the zucchini mash

Serves 4

Nutritional Info

Calories – 213
Protein – 22g
Fat Total – 5.1g
Fat Saturated – 1.6g
Carbohydrate – 17g
Sugars – 2.9g
Fibre – 3.7g

Our previous healthy dinner recipes:

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
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Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

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