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A Quick and Healthy Dinner Recipe

Author: Sensa Intern, Cassandra Bustamante


Just wanted to drop by a quick and healthy dinner recipe after my healthy eating tips from last week! Bon Appetite!

Healthy Dinner Recipe

Healthy Dinner Recipe

Healthy Pasta Primavera


1 tablespoon olive oil

3 cloves minced garlic

1 red bell pepper, cleaned, seeded and cut into strips (6 ounces)

1/2 pound thin asparagus, trimmed and cut into 2-inch pieces

* 1 cup sliced button mushrooms (4 ounces)

* 1 cup grape or cherry tomatoes, sliced in 1/2 (6 ounces)

* 1 cup low-sodium chicken stock

* 1/2 cup 1 percent milk

* 1 tablespoon all-purpose flour, dissolved in 3 tablespoons water

* 1/2 teaspoon salt

* 1/2 teaspoon ground black pepper

* 1 large carrot (6 ounces) peeled and sliced into strips with a peeler (about 2 cups carrot ribbons)

* 3/4 pound whole-wheat linguine

* 1/2 cup (1 1/2 ounces) grated Parmesan

* 2 tablespoons chopped parsley leaves

* 1/4 cup shredded basil leaves


Heat the oil in a large sauté pan over medium-high heat. Cook garlic until soft, about 1 minute. Add peppers and cook until they begin to soften, about 3 minutes. Add mushrooms, asparagus and tomatoes and cook until softened, an additional 5 minutes. Stir in flour and cook for 1 minute more. Add chicken stock, milk, salt and pepper and bring to a boil; reduce to a simmer and cook until liquid has thickened slightly, about 5 minutes. Stir in carrot strips.

Meanwhile, cook pasta according to package directions; drain, reserving 1/2 cup pasta water. Toss pasta with vegetables and sauce. Add pasta water, if necessary, to loosen mixture. Serve garnished with Parmesan, parsley and basil.

Roasted Red Pepper and Chicken Wrap


*4 ounces boneless, skinless chicken breast, cut into strips 1/2 inch wide and 2 inches long

* 2 flour tortillas (spinach, garlic and herb, or pesto-flavored), 10 inches in diameter

* 2 tablespoons hummus

*1 cup lettuce leaves

*1/2 cup chopped tomatoes

*1 roasted red bell pepper, cut into slices


Spray a small nonstick frying pan with cooking spray. Add the chicken and sauté over medium-high heat until the chicken is lightly browned and opaque throughout. Set aside.

Heat a dry, large frying pan (without a nonstick surface) over medium heat. Add 1 tortilla to the hot pan and heat until softened, about 20 seconds per side. Repeat with the other tortilla.

To serve, place a warmed tortilla on each plate. Spread 1 tablespoon of the hummus on the tortilla. Then add half of the chicken, lettuce, tomatoes and roasted pepper to make each wrap. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Cut each wrap in half crosswise and serve immediately.

Healthy Dessert Recipe

Healthy Dessert Recipe

Chewy, Chippy, Chocolate Cookies


* 5 tablespoons butter, softened

* 3 tablespoons fat-free cream cheese

* 1/2 cup brown sugar, packed

* 1/4 cup white sugar (Splenda® can be substituted)

* 1/4 cup egg substitute

* 3/4 cup white or whole-wheat flour

* 1/2 teaspoon baking soda

* 1/2 teaspoon salt

* 1 teaspoon pure vanilla extract

* 1 cup semisweet chocolate chips

* 1 cup quick-cooking oatmeal

* 1/2 cup chopped pecans or walnuts (optional)


1. Preheat oven to 375°F.

2. In mixing bowl, cream together butter, cream cheese, and brown and white sugars. Add egg substitute and beat well

3. Add flour, soda, salt, and vanilla to butter mixture and beat until well blended. Stir in chocolate chips, oatmeal, and nuts if desired. Blend thoroughly.

4. Use a cookie scoop to drop cookie dough onto a cookie sheet coated with canola cooking spray. To make a flatter cookie, spray the bottom of a flat-bottomed glass with canola cooking spray and press onto the cookie dough balls.

5. Bake in center of oven until lightly golden (about 8 minutes.) Remove cookies and let cool on wire rack.

You don’t have to compromise taste when it comes to making changes to your meals. If you find yourself not ready to switch to an alternative completely, gradually make changes. The key is in moderation, after a while you won’t even notice the differences. And always make sure you have your Sensa shakers on hand!

Yours Truly,


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2 Responses to “A Quick and Healthy Dinner Recipe”

  1. Antionette Filbrardt Says:

    My uncle just got diagnosed with a brain tumor – our health is so important. Thanks for a such a useful article.

  2. Good article. Thanks !

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