HEALTHY DINNER RECIPES from eatingwell.com

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

• 1 cup fresh blackberries or raspberries, finely chopped
• 1 1/2 tablespoons whole-grain mustard
• 2 teaspoons honey
• 1 pound chicken tenders, cut in half crosswise (see Tip)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons cornmeal
• 1 tablespoon extra-virgin olive oil

PREPARATION

1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
3. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

TIPS & NOTES

• Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”

NUTRITION

Per serving: 184 calories; 5 g fat ( 1 g sat , 3 g mono ); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium

Seared Steak with Caramelized Onion & Blue Cheese Sauce

• 1/2 teaspoon kosher salt, divided
• 1/4 teaspoon freshly ground pepper
• 1-1 1/4 pounds boneless strip steak (about 1 inch thick), trimmed
• 2 tablespoons extra-virgin olive oil, divided
• 2 cups thinly sliced onion
• 2 tablespoons water
• 1 teaspoon brown sugar
• 1/4 cup crumbled blue cheese

PREPARATION

1. Pat steaks dry and cut into 4 equal portions. Sprinkle with 1/4 teaspoon each salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat until very hot, but not smoking. Add the steaks andcook until browned on the bottom, 2 to 4 minutes. Turn over, reduce heat to medium-low and cook to desired doneness, 3 to 5 minutes for medium-rare. Remove the steaks from the pan and set aside, covered with foil.
2. Add the remaining 1 tablespoon oil to the pan and increase the heat to medium. Stir in onion, water and brown sugar, cover and cook, stirring occasionally, until the onion is golden brown and the liquid has evaporated, 8 to 10 minutes. (Add more water a tablespoon at a time if the onions are browning too quickly.)
3. Remove from the heat. Stir in blue cheese and the remaining 1/4 teaspoon salt. Serve the steaks with about 2 tablespoons sauce each.

NUTRITION

Per serving: 262 calories; 15 g fat ( 5 g sat , 8 g mono ); 67 mg cholesterol; 7 g carbohydrates; 1 g added sugars; 24 g protein; 1 g fiber; 306 mg sodium

Salmon Rösti

• 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
• 1/2 cup finely chopped red onion
• 2 large eggs plus 1 large egg white, lightly beaten
• 1 tablespoon whole-grain mustard
• 3 tablespoons chopped fresh dill or 3 teaspoons dried, divided
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 4 cups frozen hash-brown shredded potatoes (about 12 ounces)
• 2 tablespoons extra-virgin olive oil, divided
• 1/3 cup reduced-fat sour cream
• 1 tablespoon capers, rinsed and chopped
• 1 teaspoon lemon juice

PREPARATION

1. Combine salmon, onion, eggs and egg white, mustard, 2 tablespoons fresh dill (or 2 teaspoons dried), pepper and salt in a large bowl. Add potatoes and stir to combine.
2. Preheat oven to 200°F.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat until shimmering. Fill a 1-cup measure two-thirds full with the salmon mixture and firmly pack it down. Unmold into the pan and pat to form a 3-inch cake. Repeat, making 3 more cakes. Cover and cook until browned on the bottom, 3 to 5 minutes. Gently turn over and cook, covered, until crispy on the other side, 3 to 5 minutes more. Transfer the cakes to a baking dish; keep warm in the oven. Wipe out the skillet and cook 4 more cakes with the remaining 1 tablespoon oil and the remaining salmon mixture.
4. Combine sour cream, capers, lemon juice and the remaining dill in a small bowl. Serve the salmon cakes with the dill sauce.

NUTRITION

Per serving: 317 calories; 18 g fat ( 4 g sat , 7 g mono ); 143 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 2 g fiber; 559 mg sodium