A Week of Healthy Meals

Serve these seven simple dishes and make mealtime more healthful. Each recipe here uses a good-for-you strategy you can carry over to all of your cooking.


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Lamb Chops with Barley Salad and Tomato Dressing
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Lamb Chops with Barley Salad and Tomato Dressing

    Monday: Pile on good-tasting grains. This supercharged main-dish salad mixes high-fiber barley with vitamin-packed greens, red sweet pepper, and cucumber. Tomato vinaigrette adds delicious flavor.

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Chimichurri-Stuffed Pork Loin

    Tuesday: Use herbs for healthful flavor. Chopped parsley and cilantro rolled into this lean, boneless pork loin provides bold flavor without salt. Pineapple contributes vitamin C, while corn adds A.

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Vegetable Bowls with Lime-Yogurt Dressing

    Wednesday: Put a rainbow on the plate. This crunchy main course salad features sweet potatoes, tomatoes, avocados, black beans, and a zippy lime-yogurt dressing. Serve it in an edible bowl of crisp, fresh savoy cabbage

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Creamy Lemon-Dill Tuna Salad

    Thursday: Add a can to the plan. This no-cook, healthful salad has a good supply of protein, fiber, and vitamin C. Convenient ingredients such as canned tuna and chickpeas make it quick to fix.

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Chilled Cucumber-Chickpea Soup

    Friday: Put the freeze on fat. This main-course soup is so thick and rich it seems loaded with cream. But instead of high-fat dairy, a handful of ice cubes is blended in before serving -- thickening the mix of chopped shrimp, chickpeas, and spices.

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Spiced Beef Kabobs with Mashed Carrots

    Saturday: Do more with less. Discover how bold flavor can make up for pared-down portion size (20 percent!). These beef skewers are marinated in red pepper, soy, and brown sugar.

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Plum-Berry Whole Wheat Tarts

    Sunday: Reach for whole wheat. Plums and blackberries bake together in a sturdy yet tender crust that uses half the butter of a conventional recipe. Goat cheese crumbled on top adds tangy richness as it melts.

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