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Main Course Recipe Serving Index
These healthy recipes are divided into servings (the squares) and the approximate cooking time for each recipe.
Be sure to read the recipes in advance - some recipes may require overnight refrigeration or for other recipes to be made ahead, to be included in your chosen recipe. Planning is key to a healthy diet and to weight loss!
1 Serving Recipes | 2 Serving Recipes | 3 Serving Recipes | 4 Serving Recipes | 6 Serving Recipes | 8 Serving Recipes | 12 Serving Recipes
30
Minutes
Barbecue Chicken
Cumin Dusted Pork Chops
Meatball Hoagie
Mussels with Quinoa and Olives | Low Sodium Version
Mussels with White Wine Herbed Butter
Pepperoni Pizza
Philly Cheese Steak
Pita Bread Pepperoni Pizza (Pantry Meal)
Pizza with Dill Pesto and Potato
Pizza with Tomato, Basil, and Roasted Garlic
Portobello Burger
Shrimp Cocktail
Soft Corn Tacos
Over 60 Minutes
Over
60 Minutes
30
Minutes
Asian Peanut Chicken Salad
Asian Beef with Broccoli
Asian Lettuce Wraps | Low Sodium Version
Asian Meatballs with Noodles and Ginger Mustard Sauce | Low Sodium Version
Asian Peanut Chicken with Noodles
Asian Turkey Burgers | Low Sodium Version
Asparagus Linguine
Bay Scallop Salad with Barley
Bay Scallop Salad with Grapefruit | Low Sodium Version
Bay Scallops with White Wine and Herbed Butter
Blue Cheese Burger
Blue Cheese Crab and Fusilli Pasta | Coumadin-Safe Version
Braised Tuna with Ginger and Plum Sauce
Cajun Cheeseburgers
Cajun Chicken Livers
Calf's Liver with Onion and Apple
Chalupas | Low Sodium Version
Chicken Leek Risotto | Low Sodium Version
Chicken Parmesan
Chicken with Creamy Red Pepper Flakes Sauce
Chicken with Tarragon Mustard Cream
Chili Spiced Shrimp and Black Beans
Chopped Greek Salad
Chopped Nicoise Salad
Citrus Garlic Shrimp | Low Sodium Version
Corn Quesadillas | Coumadin Safe Version
Cowboy Steak
Creamy Crab and Asparagus Fettuccine
Cumin Dusted Flank Steak with Black Beans
Curried Sea Scallops | Low Sodium Version
Eggplant Risotto
Fegato alla Toscana (Sage Seared Calves Liver)
Five Spice Pork Chops
Five Spice Pork Stir Fry
Fettucine Alfredo
Fettuccine Alfredo with Shrimp and Broccoli | GERD / Acid Reflux-Friendly Version
Fettucine with Dill Pesto and Shrimp
Fettuccine with Olive Oil and Garlic
Fettuccine with Sausage and Sun Dried Tomato Pesto
Fish Enchiladas
Flank Steak with White Beans | Low Sodium Version
Fusilli with Morels and Roasted Garlic | Low Sodium Version
Garam Masala Scented Risotto with Seared Salmon | Low Sodium Version
Ginger Chicken with Napa Cabbage
Ginger Papaya Whitefish (Pantry Meal)
Ginger Shrimp | Low Sodium Version
Greek Salad
Grilled Beefsteak with Mushroom Vinaigrette
Grilled Halibut with Tangerines and Capers
Grilled Red Snapper with Garlic Tartar Sauce
Grilled Sage Lamb Kabobs | Coumadin Safe Version
Grilled Steak with Horseradish Tomatoes
Grouper with Horseradish Glaze
Grouper with Silky Grapefruit Sauce
Halibut with Basil Pea Puree
Halibut with Dill and Potato Topping
Halibut with Lime-Cilantro Salsa
Halibut with Meyer Lemon and Basil Butter | Coumadin Safe Version
Halibut with Peanut Cilantro Butter
Halibut with Seven Spices
Halibut with Thyme Mustard Butter
Hanger Steak with Spanish Salsa
Jerk Shrimp | Coumadin Safe Version
Linguine with Clam Sauce
Leek Risotto with Toasted Pumpkin Seeds
Lemon Mint Shrimp
Lemon Thyme Redfish | Low Sodium Version
Lemongrass Beef
Maple Glazed Salmon with Lentils
Maple Mustard Pork Chops
Mediterranean Quinoa
Mexican Style Risotto with Whitefish
Mustard Chicken with Peas and Fettuccine | Low Sodium Mustard Chicken with Peas and Fettuccine
Mustard Glazed Salmon with Lentils
Mustard Seared Whitefish
Mona's Sauteed Veggie Plate
One Skillet Chicken and Black Beans
Oven Seared Hanger Steak
Paprika Shrimp
Pasta and Tomato Sauce (Pantry Meal)
Pasta Carbonara
Pecan Shrimp Linguine (Pantry Meal)
Penne with Eggplant Pesto and Mushrooms
Penne with Eggplant Pesto and Prosciutto
Penne with Leeks and Asparagus | Low Sodium Version
Penne with Spinach and Goat Cheese | Low Sodium Version
Pistachio Crusted Grouper Braised in Curry
Pistachio Crusted Pork with Meyer Lemon Sauce
Pizza - Mushrooms and Prosciutto
Pizza - Scallops with Thai Peanut Sauce
Pork Chops with Garlic Sauce
Pork Chops with Herbed Butter | Coumadin Safe Version
Pork Chops with Mustard Leeks
Pork Chops with Warm Tomatillo Salsa
Pork with Sage-Tarragon Butter
Pork Tenderloin Coward
Pumpkin-Crusted Trout
Pumpkin Seed Crusted Chicken
Quick Tacos | Low Sodium Version (Pantry Meal)
Quickie Chicken Fried Rice | Low Sodium Version
Risotto Caprese with Whitefish | Low Sodium Risotto Caprese with Whitefish
Risotto with Bacon and Peas
Risotto with Pancetta and Kale
Roasted Salmon with Corn Relish
Roasted Papaya Chicken | Low Sodium Version
Rockfish with Lemon Caper Butter
Salade Nicoise
Salmon Burgers
Salmon in Parchment with Mangoes | Low Sodium Version
Salmon Salad Tacos
Salmon Squash Risotto
Salmon with Lemon Basil Risotto | Coumadin Safe Version
Salmon with Parmesan Crust
Salmon with Warm Artichoke Cannellini Salad
Sautéed Trout with Corn Vinaigrette
Scallop and Penne Salad | Low Sodium Version
Scallops with Bacon and Asparagus
Scallops with White Beans | Low Sodium Version
Seared Halibut with Basil Oil
Seared Grouper with Gazpacho Sauce
Seared Grouper with Mediterranean Salsa | Coumadin Safe Version
Seared Salmon with Black Bean Salsa and Paprika Mayonnaise
Seared Salmon with Pea Salad
Seared Sea Scallops with Potato Viniagrette
Seared Tuna with Saki-Wasabi Sauce
Seared Tuna Nicoise | Coumadin Safe Version
Shrimp Fried Rice | Low Sodium Version
Shrimp Primavera with Angel Hair Pasta
Shrimp Quesadillas
Shrimp with Olives | Low Sodium Version
Shrimp with Peppers
Shrimp with Rice Noodles and Peanut Sauce
Shrimp with Warm Caper Vinaigrette | Low Sodium Version
Smoked Gouda Risotto with Chicken | Low Sodium Version
Sole Caprese
Southwest Chicken Salad | Low Sodium Version
Soy Mustard Scallops
Spaghetti with Zucchini and Tomatoes
Spicy Shrimp and Rice Noodles | Low Sodium Version
Spinach Fettuccine Alfredo (Pantry Meal)
Steak Au Poivre
Steak with Mustard and Fennel Sauce
Steak Fajitas
Steamed Clams with Spicy Tomato Corn Broth and Fettucine
Stuffed Chicken with Tapenade and Cheese
Stuffed Chicken with Tomato and Cheese
Sun Dried Tomato Pesto Risotto
Tarragon Mushroom Orzo with Chicken
Tenderloin with Blue Cheese Butter
Teriyaki Noodles with Shrimp
Tortellini Primavera | Low Sodium Version
Trout with Tarragon Mustard Sauce
Tuna and White Bean Salad
Turkey Burgers | Coumadin-Safe Version | GERD / Acid-Reflux-Friendly Version | Low Sodium Version
Tuscan Risotto with Chicken Livers
Vineyard Chicken
Whitefish in Foil with Mustard Sauce
Whitefish with Braised Red Cabbage
Whitefish with Cumin Butter
Wild Mushroom and Sausage Linguine
Yellow Pepper & Asparagus Tacos
Ziti with Caper Currant Goat Cheese
Zucchini Chèvre Risotto
Zucchini Wrapped Halibut with Mediterranean Sauce | Low Sodium Version
45
Minutes
Baked Cumin Trout with Squash and Pumpkin Seeds | Low Sodium Version
Chicken Pot Pie (Gluten Free Version)
Chicken Saltimbocca
Chopped Salad with Wild Rice
Corn and Black Bean Taco Salad | Low Sodium Version
Fish and Root Vegetable Stew
Fish Tacos with Asparagus Salsa
Flank Steak with Blackberry Glaze
Halibut with Rosemary Maple Glaze
Linguine with Red Clam Sauce
Mediterranean Tortilla
Pizza with Roasted Eggplant and Feta Cheese | Low Sodium Version
Parmesan Gnocchi | Low Sodium Version
Pork Chops with Caramelized Shallots
Pork with White Bean Soup | Low Sodium Version
Rice Noodle Chicken Salad
Roasted Southwestern Acorn Squash | Low Sodium Version
Savory Mushroom Cheeseburgers
Sea Bass with White Beans and Tomato Vinaigrette | Low Sodium Version
Scallops with Yellow Pepper Sauce | Low Sodium Version
Stuffed Peppers | Coumadin Safe Version
Stuffed Roasted Eggplant | Low Sodium Version
Taco Salad
Traditional French Onion Soup
Turkish Lamb with Saffron Rice and Peas
Whole Wheat Linguine with Shrimp and Leeks
Wild Mushroom Gnocchi
Yam Gnocchi
60
Minutes
Bay Scallops with Mushroom Bisque and Tomatoes
Chicken Corn Salad | Coumadin Safe Version
Chicken Pot Pie
Chicken with Cumin Roasted Acorn Squash | Low Sodium Version
Crab and Roasted Beet Salad
Creamy Spicy Potato Soup
Fettucine with Roasted Eggplant and Broccoli
Flank Steak with Espresso Rub
Gnocchi with Tomato Mushroom Sauce | Gluten-Free Version | Low Sodium Version
Lamb Sauce with Olives and Fettuccine
Penne with Roasted Acorn Squash | Low Sodium Version
Penne with Roasted Red Pepper Sauce and Blue Cheese
Peruvian Steak
Pork Chops with Lime Curry Sauce
Pork with Georgian Cilantro Sauce
Salmon with Cumin Roasted Acorn Squash
Scallops Gratin
Shredded Brussels Sprouts Salad
Shrimp Jambalaya
Spicy Fish Soup | Low Sodium Version
Over
60 Minutes
Chicken and Smoked Gouda Pizza (90)
Chopped Salad Tacos
Cottage Pie | Low Sodium Version (90)
Curried Shrimp and Coconut Rice Salad (90)
Eggplant Lasagna (90)
French Onion Pizza | Low Sodium Version (90)
30
Minutes
Chicken Marsala
Chopped Cobb Salad
Curried Cauliflower | Lactose Free Version (Pantry Meal)
Curried Chicken Salad
Curried Eggplant
Fettucine with Roasted Mushrooms and Cipollini Onions
Green Curry Beef
Napa Cabbage Salad
Pork Chops with Bourbon Pecan Sauce | Low Sodium Version
Risotto Con Pollo
Skirt Steak with Sauteed Mushrooms
Tuna with Ancho Fig Sauce
Turkey Waldorf Salad
45
Minutes
Mediterranean Chicken Salad
Mushroom Risotto
Mushroom Scallops
Spinach Salad with Ginger Dressing and Sesame Chicken
60
Minutes
Garlic Lime Flank Steak
Pork Tenderloin with Balsamic Port Sauce
London Broil with Mushrooms Sauteed in Bourbon
London Broil with Mushrooms Sauteed in Cognac
Spring Barley Salad | Low Sodium Version
30
Minutes
Barbecue Shrimp
Beef Paprikash | Low Sodium Version
Blackened Redfish | Low Sodium Version
Cajun Shrimp Salad
Cannellini Bean Soup
Chayote (Mirliton) Tacos
Chef's Salad with Parmesan Dressing
Chicken and Basil Salad
Chicken Fajitas with Roasted Red Peppers
Chicken Piccata
Chicken Satay
Chipotle Seviche
Cream of Fava Bean Soup | Low Sodium Version
Crab Cakes
Gluten-Free Crab Cakes | Low Sodium Version
Crab Louis
Crab Salad with Dill and Mango
Cream of Potato Soup with Roasted Garlic | Low Sodium Version
Curried Lentils | Low Sodium Version
Curried Lentil Salad with Lamb
Farfalle with Kale and Roast Chicken | Low Sodium Version
Fettuccine with Roasted Red Pepper Vinaigrette
Fish Sandwiches with Sun Dried Tomato Tartar Sauce
Filet of Tenderloin with Roasted Pepper & Maytag Blue Cheese Sauce
Flank Steak with Paprika Sauce and Shallots
Fusilli with Smoked Gouda and Chicken
Garbanzo and Feta Salad
Ginger Chicken with Edamame
Ginger Peanut Whitefish
Grilled Shrimp Tapenade
Halibut with Cilantro Ginger Sauce
Halibut with Curry Butter and Snap Peas
Hoisin Glazed Pork Tenderloin
Kung Pao Beef | GERD / Acid Reflux-Friendly Version
Kung Pao Chicken | GERD / Acid Reflux-Friendly Version
Kung Pao Shrimp | GERD / Acid Reflux-Friendly Version
Lamb Kofta
Lemon Pork with Lentils
Maple Herb Crusted Rib Eye Steak
Mediterranean Whitefish in Foil
Moroccan Chicken with Couscous | Low Sodium Version
Mustard Cornmeal Crusted Fish
Mustard Panko Crusted Chicken Breast
Orange Dill Salmon
Oven Fried Chicken
Oven Fried Fish | Low Sodium Version
Pasta e Fagioli | Low Sodium Version
Peppered Pork Tenderloin with Dill Oil
Poached Salmon with Lemon Dill Mayonnaise
Pork Chops with Mango Chutney and Curried Corn
Pork Chops with Savory Apple Compote
Quick Barbecue Pork (Pantry Meal)
Quick Chicken Noodle Soup | Coumadin Safe Version
Quickie Flounder Meunière
Quickie Lemon Sesame Chicken with Green Beans
Quickie London Broil with Balsamic Mushrooms
Quickie Orange Chicken Thighs
Quickie Thyme and Mustard Crusted Pork Chops
Quinoa Caprese Salad | Low Sodium Version
Red Pepper Orzo
Roasted Pork Tenderloin with Caramelized Onion
Roasted Pork Tenderloin with Paprika Mayonnaise
Roasted Whitefish with Garlic Mayonnaise
Rosemary Turkey Skewers
Sage Mustard Pork Tenderloin
Salmon with Caper Mayonnaise
Salmon with Salsa and Chipotle Mayonnaise
Seared Salmon with Caper Yogurt Sauce
Seared Tofu with Honey Spice Glaze
Seared Tuna with Asparagus Salsa
Seared Tuna with Wasabi-Mango Salsa
Sesame Scallops with Caramelized Shallots | Low Sodium Version
Sesame Seared Whitefish with Cilantro Oil
Simple Pan Fried Fish
Shrimp Enchiladas
Shrimp Salad
Shrimp Scampi
Shrimp with Cilantro Pesto
Shrimp with Chipotle Sauce | Low Sodium Version
Sloppy Joes
Southwest Crab Cakes
Spiced Chicken with Honey Glaze
Steak with Horseradish Cream
Tenderloin with Harissa Sauce
Tortilla-Crusted Chicken
Tuna and Chickpea Salad | Coumadin Safe Version
Warm Shrimp Remoulade Salad
45
Minutes
Autumn Pork Chops with Roasted Shallots and Carrots
Beef Tips in Brown Gravy (45) | GERD / Acid Reflux Friendly Version (90)
Butternut Squash Risotto | Coumadin Safe Version
Chicken Cacciatore | Coumadin Safe Version
Chicken Salad
Chinese Chicken Salad
Corn Bisque with Crabmeat
Couscous Salad | Coumadin Safe Version
Crawfish Pie
Creamy Mac and Cheese
Creamy Poblano and Chicken Soup | Low Sodium Version
Curried Chicken
Dal Keema
Jambalaya Salad | Low Sodium Version
Linguine with Shrimp in Tomato Vodka Cream Sauce | Low Sodium Version
Mango Chicken Salad
Pan-Seared Pork Chops with Savory Peach Marmalade
Polynesian Chicken
Pork with Creamy Poblano Sauce
Ratatouille
Roasted Red Pepper Soup | Low Sodium
Sausage and White Bean Tortilla Casserole | Low Sodium Version
Seared Salmon and Chick Pea Salad
Shrimp and Roasted Fennel Salad
Shrimp Fettuccine Salad
Shrimp Fra Diavolo | Low Sodium Version
Shrimp Risotto with Peas
Southwest Chicken & Corn Salad
Spiced Pork Tenderloin
Tomato Basil Soup
Tortilla with Yams
Tuna with Romesco Sauce
60
Minutes
Black Bean and Corn Stew
Braised Cajun Chicken Thighs
Cajun Chicken and Rice Salad
Cashew Chicken
Chicken and Black-Eyed Pea Soup | Coumadin Safe Version
Chicken Tortilla Soup
Chicken Vindaloo
Chicken with Roasted Tomatillo Sauce
Chick Pea and Chorizo Stew | Low Sodium Version
Chilled Roasted Tomato Soup | Low Sodium Version
Crawfish Chowder | Low Sodium Version
Creamy Chicken and Potato Soup
Filet of Grouper with Four Onion Marmalade
Flank Steak with Garlic Balsamic Reduction
Ginger Cilantro Flank Steak
Grouper with Caramelized Shallot Horseradish Sauce
Indian Shrimp Curry
Indian Spiced Whitefish with Cilantro Yogurt | Low Sodium Version
Lentil and Bulgur Soup
Lentil and Sausage Stew
Lentil Soup
Manhattan Clam Chowder
Mojo Pork Tenderloin
Pork Stew with Green Sauce
Pork Tenderloin with Barley Casserole
Potato and Three Onion Gratin | Low Sodium Version
Roasted Yam Soup with Bacon Bits | Low Sodium Version
Salmon Salad
Seared Chicken Breasts with Cranberry Sauce
Shrimp and White Bean Salad
Split Pea Soup
Stuffed Creole Chicken
Tandoori Style Chicken
Tenderloin with a Merlot Blackberry Reduction
Thai Coconut Shrimp
Tomato and Chick Pea Stew
Udon Noodle Salad with Salmon
White Bean Soup with Kale
Over
60 Minutes
Acorn Squash Soup with Apple and Bacon (75)
Basque Chicken Stew (120)
Barbecue Shrimp Salad (90)
Black Eyed Pea and Pork Stew | Low Sodium Version (120)
Braised Cuban Beef (120)
Chilled Pea Soup with Herbs | Low Sodium Version (90 - includes chilling time)
Chilled White Bean Soup with Sun Dried Tomatoes (90)
Cream of Mushroom Soup (75)
Lentil Chili | Low Sodium Version (75)
Massaman Curry (120)
Moroccan Chicken Tagine with Lentils (90)
One Pot Lamb Curry | Low Sodium Version (120)
Quickie Arroz Con Pollo (75)
Roasted Vegetable Pizza
Root Vegetable Ratatouille (120)
Spanish Beef Stew with Olives (120)
Spicy Black Eyed Pea Stew (90)
Tomato and White Bean Soup (75)
Roasted Tomato Soup with Garlic and Corn (120)
5 Servings
Pot Roast (240)
30 Minutes
Crispy Oven Fried Shrimp
Ginger Chicken Satay with Peanut Sauce
Island Chicken
Lemon Basil Orzo Salad
Quick and Easy Tomato Sauce and Pasta
Quick Cheeseburger Mac
Tamale Pie with Black Beans (Pantry Meal)
Tuna Noodle Casserole (Pantry Meal)
Tuna Melt - GERD / Acid Reflux Friendly Version
Roasted Turkey, Wild Rice and Cranberry Salad
45 Minutes
60 Minutes
Baked Penne
Baked Ziti
Black Bean Chili
Broccoli Cheese Soup
Cauliflower Cheese Soup | Low Sodium Version
Pasta Fagioli with Chicken
Over
60 Minutes
Beef Stew (90)
Beef Stroganoff with Egg Noodles (90)
Chicken Mole (180)
Greek Lamb Braised with Eggplant (120)
Shiitaki and Cranberry Stuffed Pork Loin (90)
Six Bean Chili (Pantry Meal) (90)
Six Bean Salad (Pantry Meal) (120)
Six Bean Soup (Pantry Meal) (240)
Tuscan Meatloaf (120)
30 Minutes
Pulled Barbecue Chicken Sandwich
Sweet Red Pepper Barbecue Tuna
Wet Rub Chicken
60 Minutes
Chicken with 40 Cloves of Garlic
White Chili | GERD / Acid Reflux Safe Version
Over 60 Minutes
Maple Sage Turkey Breast (120+)
Red Beans and Rice (120)
Roast Leg of Lamb (120)
Roast Turkey Breast (120)
Savory Mushroom Stuffed Turkey Breast (120)
Turkey White Bean Soup (90)
Vegetarian Lasagna (120)
Over 60 Minutes