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5 Easy Weeknight Meals

Brooklyn chef Chris Scott shares simple, family-friendly recipes.

Monday continued...

2 Tbsp finely chopped fresh parsley (optional)

Salt and pepper to taste

Glaze (optional)

1 cup low-sodium, no-sugar-added ketchup

1/4 cup molasses

1 cup balsamic vinegar

3 Tbsp Dijon mustard

Directions

1. Preheat oven to 375º F.

2. If using optional glaze, whisk all glaze ingredients together and set aside.

3. Sauté celery and onions over medium heat in pan sprayed with cooking spray until soft and translucent. Remove from heat and allow to cool slightly.

4. In large mixing bowl, combine ground turkey, sour cream, bread crumbs, egg, 1/2 cup glaze (if using), celery, onions, and optional fresh herbs. Season with salt and pepper. Mix well.

5. Shape into 6 mini meat loaves. Place loaves in a 9-inch by 13-inch baking dish. Bake about 45 minutes or until internal temperature reaches 155º F.

6. Brush meat loaves with remaining glaze, if using. Bake for an additional 10 minutes.

7. Remove from oven, and let rest 15 minutes before serving.

 

Per serving:

271 calories, 23 g protein, 39 g carbohydrate, 2 g fat (1 g saturated fat), 83 mg cholesterol, 2 g fiber, 20 g sugar, 224 mg sodium. Calories from fat: 7%

Tuesday

The salmon in this dish delivers a big dose of heart-healthy omega-3 fats.

Seared Salmon With Couscous

Makes 6 servings

Ingredients

2 cups whole wheat couscous

1/4 cup dried cranberries

1 cup low-sodium vegetable broth

1 pound salmon fillet, cut into 6 pieces

1/2 tsp salt

Pepper to taste

1/4 cup finely chopped fresh parsley

1 Tbsp olive oil

Directions

1. In large bowl, combine couscous and cranberries.

2. In a small saucepan, heat vegetable broth to boiling.

3. Add hot broth to couscous and cranberries. Stir to ensure all grains are moistened. Cover tightly with plastic wrap and let stand 10-15 minutes.

4. Meanwhile, season salmon pieces with salt and pepper. Sear fish in a preheated pan sprayed with cooking spray over medium-high heat, about 3 minutes per side.

5. Uncover couscous. Fluff with a fork, and add parsley. Add olive oil and pepper to taste.

6. Spoon one serving of couscous onto each plate and top with a piece of salmon.

 

Per serving:

428 calories, 23 g protein, 41 g carbohydrate, 13 g fat (3 g saturated fat), 5 g fiber, 257 mg sodium. Calories from fat: 27%

Wednesday

Savory Stuffed Crêpes

Makes 4 servings

Ingredients

8 ounces fresh mushrooms, sliced

4 ounces fresh baby spinach

1 Tbsp chopped fresh thyme (optional)

8 premade crêpes

8 (1-ounce) slices lean turkey breast

1 cup shredded low-fat Monterey Jack cheese

Directions

1. Preheat oven to 350º F.

2. Lightly coat a pan with cooking spray. Over medium heat, sauté mushrooms about 5 minutes until they release their liquid. Add spinach and sauté lightly 2 minutes until wilted. Season with thyme, if desired, and remove from heat.

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