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These Bibimbap-Inspired Rice Bowls Pack 34 Grams of Protein Photo: Photographer: Fred Hardy, Food Stylist: Jennifer WendorfActive Time:30 minsTotal Time:30 minsServings:4 Nutrition Profile:Dairy-FreeHealthy PregnancyHigh-ProteinNut-FreeJump to Nutrition FactsIngredients2 tablespoons reduced-sodium soy sauce1 tablespoon gochujang1 tablespoon rice vinegar1 tablespoon honey1 teaspoon sesame oil1 teaspoon grated garlic3 small scallions2 tablespoons canola oil, divided 1 cup chopped white onion1 pound lean ground beef¼ teaspoon salt4 large eggs2 cups hot cooked brown rice2 small Persian cucumbers, thinly sliced1 cup matchstick carrots1 cup thinly sliced radish1 tablespoon toasted sesame seeds1 ½ tablespoons toasted sesame oilDirectionsCombine soy sauce, gochujang, vinegar, honey, sesame oil and garlic in a small bowl. Slice white and light green scallion parts on an angle about 1/4-inch thick (about 1/4 cup). Thinly slice dark green scallion parts on an angle (about 2 tablespoons).Heat 1 tablespoon canola oil in a wok or large nonstick skillet over medium-high heat until shimmering. Add onion; cook, stirring often, until softened and translucent, about 4 minutes. Add ground beef and salt; cook, stirring constantly to break the meat into crumbles, until browned, 4 to 5 minutes. Add the soy sauce mixture; cook, stirring often, until the sauce is slightly thickened and coats the meat, about 2 minutes. Stir in the white and light green scallion slices. Remove from heat and cover.In a separate large nonstick skillet, heat the remaining 1 tablespoon canola oil over medium-high heat. Crack eggs into the pan; cook until the whites are set and the edges are crispy, about 3 minutes. Remove from heat.Divide rice among 4 bowls. Top with beef mixture, cucumbers, carrots, radishes and the fried eggs. Sprinkle with the dark green scallion slices and sesame seeds. Drizzle evenly with toasted sesame oil.Originally appeared: EatingWell.com, September 2023Rate ItPrintNutrition Facts (per serving)599Calories32g Fat44g Carbs34g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1/2 cup rice, 3/4 cup beef mixture, about 1/4 cup each carrots, cucumbers & radish & 1 fried eggCalories599% Daily Value *Total Carbohydrate44g16%Dietary Fiber5g18%Total Sugars10gAdded Sugars5g10%Protein34g68%Total Fat32g41%Saturated Fat8g40%Cholesterol260mg87%Vitamin A5514IU110%Vitamin C12mg13%Vitamin D44IU11%Vitamin E3mg18%Folate69mcg17%Vitamin K37mcg31%Sodium711mg31%Calcium93mg7%Iron5mg28%Magnesium85mg20%Potassium819mg17%Zinc7mg64%Vitamin B123mcg125%Omega 31gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
22 Easy Three-Step Soup Recipes You'll Want to Make This FallTrending Videos Photo: Antonis AchilleosAs the days turn cooler, there is nothing better than a comforting bowl of soup to warm you up. From sweet potato to butternut squash, these cozy soups are jam-packed with fall produce. Seasonal recipes like Pumpkin Black Bean Soup and Creamy Roasted Cauliflower Soup come together with ease in just three simple steps or less.01of 22 Pumpkin & Black Bean Soup View RecipeFred HardyThis quick and easy vegan pumpkin black bean soup is filled with veggies. Convenient canned pumpkin, beans and coconut milk flavored with curry make it a hearty fall meal.02of 22 Spaghetti Squash Soup with Sausage View RecipeCaitlin BenselThis easy soup is a great way to showcase the versatility of spaghetti squash. Sweet Italian sausage pairs well with the subtle sweetness of the squash. The broth that coats the thin strands of spaghetti squash is flavorful and light.03of 22 Slow-Cooker Vegetable & Chicken Meatball Soup View RecipeDon't skip cooking the onions for the meatballs. This step softens the onions so they more easily add their sweet flavor to the meatball mixture. Best part? This slow-cooker meatball soup only requires 25 minutes of hands-on time.04of 22 Slow-Cooker Creamy Butternut Squash-Apple Soup View RecipeThe sweetness of the Granny Smith apple shines through the creaminess of the blended butternut squash, a combination that is sure to whet appetites. Don't be afraid to keep blending the soup-more air yields tastier, frothier soup. Garnish with additional fresh rosemary sprigs, if desired. To make this a vegan butternut squash soup, omit the heavy cream and use your favorite plant-based milk or yogurt instead.05of 22 Kale, White Bean & Pasta Soup View RecipePhotographer: Jen Causey, Food Stylist: Ali RameeThis veggie-packed kale, white bean and pasta soup is hearty and flavorful. Mashing beans into the soup gives it body and creaminess without actual cream. Serve this delicious vegetarian soup with a piece of crusty whole-grain bread on the side.06of 22 Roasted Carrot Soup View RecipeThis satisfying and healthy roasted carrot soup gets a flavor boost from roasted vegetables, including the carrots, as well as garlic, onions and ginger.07of 22 Stuffed Pepper Soup View RecipeJacob FoxInspired by stuffed peppers, this soup is ready faster and with fewer dishes too! Have fun with the toppings—we top it with onion, Cheddar cheese and tortilla chips here, but salsa, sour cream and corn would also make stellar additions.08of 22 Creamy Roasted Cauliflower Soup View RecipeAntonis AchilleosThis roasted cauliflower soup recipe is the perfect balance of texture and flavor. Lemon juice adds brightness while crushed red pepper adds a touch of heat. Toasted nuts bring a bit of crunch to this creamy soup.09of 22 Broccoli-Cheddar Soup View RecipeJennifer CauseyThe creamy, tangy cheese in this broccoli-Cheddar soup melts beautifully and can be bound and thickened with rice flour to keep it gluten-free if needed. The broccoli stays green and adds texture to the pureed base. Enjoy as an appetizer soup or pair it with a green salad for a light dinner or lunch.10of 22 Chipotle Chicken & Vegetable Soup View RecipeThis healthy chicken and vegetable soup recipe is perfect for when you're in the mood for comfort food. The small amount of chipotle peppers in adobo sauce gives it a mild spice level. For a spicier soup, stir in up to 2 tablespoons chipotle peppers. Look for the small cans of smoked chipotle peppers in adobo sauce near other Mexican ingredients in well-stocked supermarkets. Once opened, refrigerate for up to 2 weeks or freeze for up to 6 months.11of 22 Sausage & Lentil Soup View RecipeBrie GoldmanThis hearty sausage and lentil soup is flavorful and filling. Precooked lentils, steamed lentils or canned lentils all work well in this earthy fall soup.12of 22 Roasted Butternut Squash Soup View RecipeRoasting butternut squash with herbs and garlic gives this healthy soup a more complex flavor. A bit of maple syrup adds sweetness, while a splash of apple-cider vinegar brightens up the flavors. This easy recipe requires just 15 minutes of active prep time, but you can cut down on that even more by buying precut squash. Serve with bread and a salad for a light supper, or as a starter for a holiday meal.13of 22 Slow-Cooker French Onion Soup with Gruyère Toasts View RecipeFans of French onion soup who love it for its caramelized onions, beefy broth and cheesy toast topping won't be disappointed with this recipe, which offers all those elements plus a hands-on time of only 20 minutes.14of 22 Red Lentil Soup with Saffron View RecipeJacob FoxThis hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.15of 22 Chicken & Root Vegetable Soup with Wild Rice View RecipePhotographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen SpollenThis chicken and root vegetable soup will fill you up with chicken and nutty wild rice paired with your favorite root vegetables. Try butternut squash for sweeter notes, or celeriac or parsnip for an earthier flavor.16of 22 Green Chile Chicken Pozole View RecipePhotographer: Jen Causey; Food Stylist: Ail Ramee; Prop Stylist: Claire SpollenThis Mexican-style soup features chicken thighs, hominy and roasted poblano peppers, which add depth of flavor and a little heat. Oregano, coriander and garlic give this simple soup a lovely aroma to whet your appetite.17of 22 Berbere-Spiced Lentil & Turnip Soup View RecipeLeigh BeischGenerally a mix of cayenne, garlic powder, cumin, cardamom, fenugreek, allspice, cinnamon, coriander and more, the Ethiopian spice blend berbere adds heat and loads of flavor to this satisfying green lentil soup. Look for it with other spices at well-stocked grocery stores.18of 22 Creamy Turkey & Vegetable Soup View RecipeFred HardyThis comforting creamy turkey soup is a great way to repurpose your Thanksgiving leftovers. The vegetables are perfectly tender and the broth is creamy and flavorful—a perfect soup for when there's a chill in the air!19of 22 Cream of Turkey & Wild Rice Soup View RecipeGot leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.20of 22 Easy Chicken & Broccoli Soup View RecipeJennifer CauseyThis easy chicken and broccoli soup is creamy and luscious, but still light. The broccoli florets absorb the creamy soup base, while the chicken stays tender. This is the perfect soup to make on a busy weeknight when you have leftover roast chicken or rotisserie chicken on hand. While the recipe calls for chicken breasts, if thighs are what you have on hand, feel free to use those.21of 22 Curried Carrot Soup View RecipeIf you like a bit of heat, use hot Madras curry powder in this recipe. Serve as a light lunch or as an appetizer before supper.22of 22 Vegan Pumpkin Soup View RecipeThis vegan pumpkin soup, filled with spices and creamy cashews, can make an easy weeknight dinner or be elevated to a vegan main dish worthy of a holiday dinner by serving it in a hollowed-out freshly roasted pumpkin.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
14 Cozy One-Pot Chicken Dinners to Make This FallTrending Videos Photo: Antonis AchilleosKeep the post-dinner load of dishes light when you make these comforting and cozy fall recipes. They can be made in just one pot for easy cleanup. Plus, each dinner is also packed with some of autumn's most delicious ingredients like cabbage, kale and potatoes. Recipes like our One-Pot Chicken & Cabbage Soup and Garlic Chicken Thighs with Olives & Potatoes are convenient, filling and flavorful.01of 14 Carrot, Snow Pea & Chicken Stir-Fry View RecipeThis healthy snow pea and chicken stir-fry recipe has a citrusy mojo sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or soba noodles.02of 14 Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta View RecipePhotography / Kelsey Hansen, Styling / Sammy MilaYou'll only have to dirty one pot in this easy pasta recipe that cooks chicken and vegetables right along with the noodles. Plus, by using the exact amount of water you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, giving you delectably creamy results.03of 14 One-Pot Chicken & Cabbage Soup View RecipeAntonis AchilleosThis simple yet flavorful chicken cabbage soup is perfect for enjoying on a cold day. Sherry vinegar adds a touch of brightness and pairs well with the medley of vegetables. Serve with crusty bread.04of 14 Garlic Chicken Thighs with Olives & Potatoes View RecipeBright-green Castelvetrano olives hail from Sicily and have a buttery flavor and meaty texture that pair perfectly with the Italian seasoning and salty capers in this one-skillet chicken dinner. Look for them on your supermarket olive bar or in jars with Italian ingredients.05of 14 Rosemary Chicken with Sweet Potatoes View RecipeChicken and sweet potatoes unite with the delicious taste of rosemary in this easy, one-skillet meal. Because we use parcooked and unseasoned sweet potatoes, the cooking time is much shorter—making this recipe perfect for weeknight cooking.06of 14 Slow-Cooker Chicken & White Bean Stew View RecipeThis load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.07of 14 Creamy Chicken & Mushrooms View RecipeWhether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them. Serve over whole-wheat egg noodles or mashed potatoes.08of 14 Chicken Thighs with Couscous & Kale View RecipeOne-pot meals, like this all-in-one chicken thigh, kale and Israeli couscous recipe, are perfect for nights when you want to keep cleanup to a minimum. Look for Israeli couscous--small pearl-shaped pasta made from semolina flour--near other Middle Eastern dry goods in well-stocked supermarkets or specialty-foods stores.09of 14 Chicken-Sausage & Kale Stew View RecipeA splash of vinegar is a long-standing chef's trick for soups. Added just before you serve the soup, vinegar brightens the taste considerably. Use your favorite style of chicken sausage to add variety to this dish.10of 14 Creamy Skillet Chicken with Spinach & Mushrooms View RecipeMarty BaldwinChicken cutlets are topped with a spinach-mushroom cream sauce for a flavorful yet healthy dinner. Serve over pasta or grains to soak up the sauce.11of 14 Curried Chicken & Cabbage Soup View RecipePhotographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali RameeThe Madras curry powder gives this curried chicken soup a bit of heat, but you can use a mild curry powder if you prefer.12of 14 Cranberry-Balsamic Chicken Thighs View RecipeTo round out this healthy chicken dinner recipe, put some farro on to cook before you start cooking the chicken. Add some steamed broccoli and serve with a glass of pinot noir.13of 14 One-Pot Chicken & Broccoli Pasta View RecipeJennifer CauseyThis creamy chicken and broccoli pasta makes for a quick and easy weeknight dinner. We opt for small shells in this recipe, but any other small pasta, like orecchiette, would work, too.14of 14 Hearty Chicken Stew View RecipePerfect on cold winter nights, this hearty chicken stew recipe will warm you right up. Serve it with some homemade biscuits for a filling meal.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
12 Heart-Healthy 20-Minute Dinners for Weight LossTrending Videos These flavorful dinner recipes help you stay on track with your goals while supporting your heart health. Each serving has no more than 575 calories and at least 6 grams of fiber to keep the meal refreshing but satisfying. Plus, these meals are made with low amounts of saturated fat and sodium to align with a heart-healthy eating pattern. You can enjoy easy, flavorful and nutritious recipes like our Mahi-Mahi Fish Tacos and Stuffed Sweet Potato with Hummus Dressing in just 20 minutes or less.01of 12 Chickpea & Quinoa Grain Bowl View RecipeIt seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one! But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies!02of 12 Mahi-Mahi Fish Tacos View RecipeIn this mahi-mahi fish taco recipe, chili-coated fish gets a lovely crust from the hot pan. The creaminess of the avocado sauce complements the crisp crunch of the jicama, and it's all pulled together in 20 minutes.03of 12 Mixed Greens with Lentils & Sliced Apple View RecipeThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.04of 12 Stuffed Sweet Potato with Hummus Dressing View RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!05of 12 Avocado Tuna Spinach Salad View RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.06of 12 Speedy Scallion-Ginger Salmon Cakes View RecipePhotography / Fred Hardy, Styling / Ruth BlackburnThese speedy scallion-ginger salmon cakes are perfect for busy weeknights. Salmon is flavored with refreshing ginger and scallions, while water chestnuts add a crisp bite. The sesame-ginger sauce is creamy and cooling. You can cook salmon fillets for these easy salmon cakes or use canned salmon to keep it simple.07of 12 Edamame & Veggie Rice Bowl View RecipeThe ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.08of 12 Loaded Black Bean Nacho Soup View RecipeJazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.09of 12 Chopped Salad with Chicken & Creamy Chipotle Dressing View RecipePhotography / Jennifer Causey, Styling / Melissa Gray / Kay ClarkeThis chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite.10of 12 Tex-Mex Pasta Salad View RecipeA light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.11of 12 Spinach & Dill Pasta Salad View RecipeEdamame gives this veggie-packed vegan pasta salad a bit of feel-full protein. Serve topped with extra freshly ground pepper, if desired.12of 12 Italian Penne with Tuna View RecipeNeed a quick pasta dish that's flavorful and colorful? This penne pasta dinner-for-two combines leeks, baby spinach, tuna and sun-dried tomatoes--and it's ready in just 20 minutes!Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
19 Three-Step Casseroles You'll Want to Make for DinnerTrending Videos Photo: Sara HaasCasseroles are already convenient meals, but these recipes make them even easier. In only three steps or less, you can have a meal packed with lean protein and lots of veggies on the dinner table with little to no stress. Meals like our Stuffed Pepper Casserole and Creamy Spinach & Feta Chicken Casserole are what simple, but flavorful, dinner dreams are made of.01of 19 Stuffed Pepper Casserole View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleYou won't be stuffing any peppers for this stuffed pepper casserole, but you will be enjoying the sweet and smoky combination of flavors coming from bell peppers, fire-roasted tomatoes, smoked paprika and ground beef. You can use precooked rice from the package or leftover brown rice if you have it. If using leftover rice, you will need about 1 1/2 cups.02of 19 Chicken & Zucchini Casserole View RecipePhotographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors HallThis baked chicken and zucchini casserole is creamy, hearty and low-carb! The whole family will love this easy casserole, plus it's a great way to get the kids to eat their veggies.03of 19 Cheesy Ground Beef & Cauliflower Casserole View RecipeJason DonnellyGround beef and cauliflower combine to create a hearty weeknight casserole that both kids and adults will love. Serve with tortilla chips and sour cream.04of 19 Slow-Cooker Chicken & Pinto Bean Enchilada Casserole View RecipePhotographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyThis slow-cooker meal is comfort food at its best: the layers of tortillas, cheese and sauce meld together into a cozy casserole inspired by the flavors in enchiladas. The top tortilla layer gets beautifully crispy in the slow cooker. We use pinto beans, but you could easily swap in black beans.05of 19 Skillet Caprese Chicken Casserole for Two View RecipeBrie PassanoAll the flavors of a caprese salad—mozzarella, tomatoes and basil—are featured in this one-skillet dinner. The addition of chicken and pasta adds depth and heartiness to this tasty meal. This recipe was adapted from our popular Skillet Caprese Chicken Casserole to serve two instead of six.06of 19 One-Pot Cheesy Pasta Bake View RecipeJennifer Causey; Styling: Heather Chadduck HillegasThis easy skillet pasta bake is a surefire family hit. Pasta and meat sauce topped with mozzarella cheese will make everyone at the table happy, and the all-in-one-pot technique will have the cook smiling pretty. Cooking the pasta in the meat sauce not only lessens the amount of dishes you have to do and the time it takes to get dinner done, but the starches in the pasta thicken the sauce—without you having to do a single extra thing.07of 19 Creamy Spinach-&-Feta Chicken Casserole View RecipeSara HaasInspired by the flavors of spanakopita, here we put a spin on spinach pie and turn it into a casserole. Adding chicken provides protein, while plenty of garlic and onions add flavor. This recipe calls for 8 sheets of phyllo dough, so there's no need to cover them to keep them moist when assembling. If your sheets are larger than your dish, cut them or fold them in half so they fit.08of 19 Green Chile Rotisserie Chicken Casserole View RecipePhotographer: Jen Causey, Food Stylist: Melissa GrayThis green chile rotisserie chicken casserole features tender rotisserie chicken with lots of tender vegetables. The corn adds a nice pop of sweetness, while the rice helps absorb some of the flavors. A crunchy topping of crushed tortilla chips finishes off this comforting, Southwestern-inspired casserole.09of 19 Chicken Fajita Casserole View RecipePhotographer: Rachel Marek, Food stylist: Holly DreesmanThis chicken fajita casserole combines classic fajita veggies and chicken thighs with corn tortillas and spices in one skillet for an easy dinner. Chicken thighs are tender and flavorful, but chicken breast or leftover chicken will work well too. Serve this easy casserole topped with your favorite fixings, like sour cream, avocado, salsa and/or chopped tomato.10of 19 Cheesy Meatball Casserole View RecipeJen CauseyThis cheesy meatball casserole is a family favorite, with basil adding flavor to the meatballs and grated onion adding moisture. Melted mozzarella cheese tames the spice, but feel free to cut back or eliminate the crushed red pepper if you prefer a milder dish.11of 19 Salmon Noodle Casserole View RecipePhotographer: Brie Goldman, Food Stylist: Charlie WorthingtonThis salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.12of 19 Chicken Casserole with Pineapple, Peppers & Rice View RecipePhotography / Kelsey Hansen, Styling / Sammy MilaPrecooked brown rice adds a boost of protein and fiber to this healthy casserole—versions of which are sometimes called "Hawaiian Chicken"—while also saving prep time. Pineapple and red bell pepper provide color throughout the dish and lend a sweet flavor to counterbalance the fresh ginger and soy sauce.13of 19 Nacho Cauliflower Casserole View RecipePhotographer: Victor Protasio, Food Stylist: Ruth Blackburn, Prop Stylist: Josh HoggleThis cauliflower casserole is inspired by nachos and stuffed with tender roasted cauliflower, sweet red pepper and brown rice. Salsa helps bind the ingredients together, along with melted cheese. Crushed tortilla chips on top add crunch. Serve with the suggested garnishes, or add your own favorite toppings to complete the dish.14of 19 Spinach & Mushroom Tortellini Bake View RecipeThis cheesy tortellini bake is a dish the whole family will love--it's filled with sweet-tasting marinara, mushrooms and spinach and topped with melted cheese. Complete the meal, plus get in another vegetable serving, by adding a side of broccoli or a small green salad.15of 19 Mom's Creamy Chicken & Broccoli Casserole View RecipeBrian Woodcock; Styling: Cindy BarrThis lightened-up creamy chicken casserole is packed with veggies. The sauce at the heart of this family-friendly casserole uses fat-free milk with a combination of fat-free Greek-style yogurt and a little mayonnaise to give it body.16of 19 Philly Chicken Cheesesteak Casserole View RecipeDiana ChistrugaThis Philly chicken cheesesteak casserole tastes just like the classic sandwich version but in casserole form. We swapped out the beef for ground chicken and added pasta to bring this quick one-skillet dinner together.17of 19 French Onion Dip Chicken & Rice Casserole View RecipeGreg DupreeThis creamy French onion dip chicken and rice casserole topped with crispy potato chips is perfect for game day or whenever you want a comforting meal the whole family will love.18of 19 Sloppy Joe Casserole View RecipeLike sloppy Joes? Then you'll love this sloppy Joe casserole recipe. This kid-friendly dinner has the classic sloppy Joe flavors kids love, while parents will like all the veggies that are packed in to make it a healthy meal.19of 19 Creamy Rotisserie-Chicken Noodle Casserole View RecipePhotographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisThis creamy chicken noodle casserole recipe is inspired by our popular Creamy Chicken Noodle Soup with Rotisserie Chicken by Karen Rankin. We use store-bought rotisserie chicken to cut down on cooking time. This casserole is cozy and delicious.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Use-All-the-Zucchini Creamy Rotisserie Chicken Pasta Bake Photo: Photographer: Fred Hardy, Food Stylist: Jennifer WendorfActive Time:25 minsTotal Time:45 minsServings:6 Nutrition Profile:Egg-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients12 ounces whole-wheat penne1 (8 ounce) package reduced-fat cream cheese, softened¾ cup shredded low-moisture part-skim mozzarella cheese, divided⅓ cup grated Parmesan cheese2 teaspoons Dijon mustard1 teaspoon grated lemon zest½ teaspoon crushed red pepper½ teaspoon salt, divided¼ teaspoon ground pepper1 cup half-and-half2 tablespoons extra-virgin olive oil¾ cup chopped yellow onion2 large zucchini, quartered lengthwise and sliced on an angle1 teaspoon grated garlic2 cups shredded rotisserie chicken2 tablespoons chopped fresh basil, plus more for garnishDirectionsPreheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.Bring a large pot of water to a boil. Cook pasta according to package directions. Drain well.Meanwhile, combine cream cheese, 1/4 cup mozzarella, Parmesan, mustard, lemon zest, crushed red pepper, 1/4 teaspoon salt and pepper in a large bowl. Gradually add half-and-half, stirring constantly until combined (the mixture will be slightly lumpy).Heat oil in a Dutch oven over medium-high heat. Add onion and the remaining 1/4 teaspoon salt. Cook, stirring often, until softened, about 4 minutes. Add zucchini and garlic; cook, stirring occasionally, until the zucchini is tender and browned in some spots, 8 to 10 minutes; remove from heat. Add the cream cheese mixture, the pasta, chicken and basil; stir to combine. Transfer to the prepared baking dish; sprinkle evenly with the remaining 1/2 cup mozzarella. Cover with foil; bake until warmed through, about 20 minutes. Garnish with additional basil leaves, if desired; serve warm.Originally appeared: EatingWell.com, September 2023Rate ItPrintNutrition Facts (per serving)540Calories26g Fat54g Carbs30g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Size1 1/2 cupsCalories540% Daily Value *Total Carbohydrate54g20%Dietary Fiber8g29%Total Sugars6gProtein30g60%Total Fat26g33%Saturated Fat11g55%Cholesterol98mg33%Vitamin A1127IU23%Vitamin C21mg23%Vitamin D3IU1%Vitamin E1mg9%Folate39mcg10%Vitamin K11mcg9%Sodium744mg32%Calcium280mg22%Iron3mg17%Magnesium39mg9%Potassium479mg10%Zinc2mg18%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
19 High-Protein Anti-Inflammatory Dinners That Are Ready in 30 Minutes or LessTrending Videos From stressing your digestive system to lowering your energy levels, the pesky symptoms of chronic inflammation can be difficult to deal with. Luckily, there are plenty of healthy foods out there like fruits, whole grains, legumes and vegetables to work as nourishing, inflammation-fighting machines. We've taken those ingredients and packed them into these satisfying dinners that also have at least 15 grams of protein per serving to help you stay full for longer. Recipes like our Fish Taco Bowls with Green Cabbage Slaw and Spinach Salad with Quinoa, Chicken & Fresh Berries are delicious, nutritious and ready to eat in just 30 minutes or less.01of 19 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa View RecipeSara HaasA honey-and-chipotle glaze gives this roasted salmon a sweet and spicy kick. If you have time, consider grilling or broiling the corn for a few minutes for additional flavor. Short on time? Thawed frozen corn can be used in place of fresh.02of 19 Cucumber Salad Sandwich View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleWho said you couldn't put a salad on a sandwich? Flavor this creamy cucumber filling with your favorite fresh herbs, tangy feta cheese and lemon. Salting the cucumber then patting it dry removes some of the moisture from the cucumber so the filling doesn't make the bread too soggy. If you like crispy bread, toast it first for extra crunch.03of 19 Herby Fish with Wilted Greens & Mushrooms View RecipeThis healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes.04of 19 Fish Taco Bowls with Green Cabbage Slaw View RecipePhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyFresh salsa verde, green cabbage and avocado all contribute to the vibrant green color of this light and bright fish taco bowl. We love the mild flavor and firm, meaty texture of halibut but any firm white fish like mahi mahi or tilapia will work well in its place. We garnish this flavorful taco bowl with cilantro, but if you want to take it a step further, try toppings like sprouts or watermelon radishes for even more bright green color.05of 19 Green Goddess Ricotta Pasta View RecipePhotographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleWe take the flavors of green goddess dressing—lemon, anchovy and herbs—and use them as the base for a colorful, bright pasta sauce. We like a mix of basil, chives, parsley and tarragon, but you can mix herbs depending on what you have on hand. Adding ricotta to the sauce creates a luscious, velvety texture, while the acidity from the lemon juice balances out the creaminess. We use shells, which hold the pools of sauce well, but you could easily swap in another noodle if you prefer. To amp up the veggies even more, try adding asparagus or peas to the dish.06of 19 These Tilapia Fish Tacos Will Transport You to the Beach View RecipePhotographer: Robby Lozano, Food Stylist: Jennifer WendorfThese refreshing and quick tilapia fish tacos are tender and packed with a flavor that will take you straight to the coast. Corn or flour tortillas work well here. We love the mild flavor of tilapia, but any white, flaky fish like cod or haddock will work well in its place.07of 19 Super Green Pasta View RecipePhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyPack in your veggies with this quick and easy green pasta. Plenty of kale and spinach transform into a vibrant green sauce once cooked and blended with basil, pine nuts and Parmesan cheese for a pesto-like flavor. Enjoy this easy vegetarian pasta as is, or add grilled chicken or white beans for a boost of protein.08of 19 This Anti-Inflammatory Chicken & Beet Salad Is Ready in 15 Minutes View RecipePHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERTart cherry juice concentrate adds flavor and helps fight inflammation when teamed up with other anti-inflammatory foods like beets and walnuts in this quick salad. Buying packaged cooked beets cuts down on time (and mess!). Look for them in the produce section where other prepared vegetables are sold.09of 19 This 5-Ingredient Creamy Green Pea Pesto Pasta Packs in 15 Grams of Protein View RecipePHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERMint and peas are a natural pairing in this creamy pasta dish. It works well as a vegetarian main dish or can be divided into smaller portions as a side dish. If you have pine nuts on hand, sprinkle them over the top for a little crunch. If you like your pesto to be totally smooth, process it a little longer, scraping down the sides of the bowl as you go. Parmesan cheese grated fresh with a microplane grater will give you the best results.10of 19 Spinach Salad with Quinoa, Chicken & Fresh Berries View RecipePhotographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessIf you're packing this grain bowl for work, combine the dressing ingredients in a small container. When you're ready to eat, shake the dressing well, add it to the salad and toss. If you don't have time to make a homemade dressing, use 3 tablespoons of store-bought olive oil vinaigrette. Keep prep time short by using rotisserie chicken (or leftover chicken) and a pouch of microwavable quinoa.11of 19 Lemon-Caper Black Cod with Broccoli & Potatoes View RecipeIn this healthy black cod recipe, cooking the fillets skin-side down makes it easy to keep them intact when you flip them. Be sure to pat the fish dry before cooking—it's the key to getting the skin crispy. The black cod is served alongside roasted broccoli and potatoes for a satisfying, 30-minute dinner.12of 19 This 15-Minute Arugula & Cucumber Salad with Tuna Is a Light & Simple Dinner Idea View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterSpicy baby arugula pairs with crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.13of 19 Grilled Salmon & Vegetables with Charred Lemon-Garlic Vinaigrette View RecipeJacob FoxThis grilled salmon recipe paired with grilled vegetables and a charred lemon-garlic vinaigrette captures the flavor of summer with smoky flavor from the grill. Asparagus and zucchini are quick and easy to grill and pair nicely with the salmon.14of 19 This 15-Minute Chicken & Cabbage Salad Is a No-Cook Dinner Winner View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBest known as a Vietnamese dipping sauce, nước chấm typically combines sugar, lime juice and fish sauce, striking the perfect balance between sweet, sour and salty. Here it ties together crunchy vegetables, tons of fresh herbs and cooked chicken breast for a refreshing chicken salad. Serve combined with glass noodles or inside a lettuce leaf. For a slightly different take, swap out the cooked chicken for thin slices of grilled steak.15of 19 Chicken Caesar Salad Wraps View RecipePhotographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleThese chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend making this wrap up to 1 day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with our Parmesan Crisps recipe.16of 19 These Grilled Vegetable & Black Bean Farro Bowls Are on the Table in 25 Minutes View RecipePhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThese bowls are filled with all the hearty goodness of a black bean and veggie burrito, minus the tortilla. Nutty, chewy farro takes the place of rice, and the veggies are grilled with a zesty lime vinaigrette. The bowls are delicious at room temperature, but you can also heat the beans with a splash of vegetable broth and reheat the vegetables in a small skillet.17of 19 Seared Sesame-Tuna Bowls View RecipeThis tuna bowl is quite an easy recipe you'll want to make again and again. Black sesame seeds make this dish look dramatic because they provide contrast against the fish, but if you can't find toasted black sesame seeds, you can use toasted white sesame seeds. The flavor will be the same.18of 19 Ginger White Fish & Cabbage View RecipeUse any firm white fish you like in this ginger white fish and cabbage recipe—halibut, cod and sea bass would all work well. Steaming the fish results in tender and moist fillets. The crispy garlic-chile oil adds delicious spice; if you prefer a milder flavor, use red Fresno chile instead of Thai chile.19of 19 Salmon & Avocado Salad View RecipeTender salmon tops a hearty salad of red cabbage, carrots and avocados tossed with a creamy dill vinaigrette in this quick, easy dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
17 High-Fiber Vegetarian Slow-Cooker Dinners for FallTrending Videos Vegetables are the stars of these flavorful slow-cooker recipes. Packed with nutritious fall ingredients like cabbage, sweet potatoes and kale, each of these dishes has at least 6 grams of fiber per serving to help fill you up faster and keep you satisfied longer. Plus, these tasty meals are meat-free, making them perfect for those following a vegetarian eating pattern. With the turn of a knob or press of a button (and a little patience), recipes like our Slow-Cooker Vegetable Minestrone Soup and Slow-Cooker Vegan Butternut Squash Soup with Apple can be comforting dinner options to help you embrace that autumnal coziness.01of 17 Slow-Cooker Vegetable Minestrone Soup View RecipeA winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.02of 17 Slow-Cooker Vegan Chili View RecipeGrab your crock pot for this hearty and easy vegan chili, which is chock-full of great-tasting and good-for-you ingredients, including pinto and black beans, red pepper, tomatoes and butternut squash. Once a little chopping is done, all you have to do is dump the ingredients in the slow cooker, making this colorful veggie chili the perfect weeknight dinner. A garnish of fresh avocado and chopped cilantro is a nice touch.03of 17 Slow-Cooker Vegan Butternut Squash Soup with Apple View RecipeYou'll never guess this crock pot butternut squash soup recipe is just dump-and-go simple. The boost of flavor from maple syrup, apple-cider vinegar and spices makes all the difference! Serve this light soup as an appetizer for a vegetarian Thanksgiving feast or with a salad and crusty bread for weeknight dinners.04of 17 Slow-Cooker Vegetarian Lasagna View RecipeSure, the slow cooker's great for stews and soups, but it also happens to make a mean lasagna! In this ingenious slow-cooker recipe, all you have to do is chop your veggies, then layer the ingredients (raw) into the crockpot. Serve with: Garlic bread and a green salad.05of 17 Vegetarian Pinto Bean Sloppy Joes View RecipeThis vegetarian Sloppy Joe recipe uses pinto beans and a heap of veggies tossed in a sweet, tangy sauce for the filling of a tad messy kid-friendly sandwich you can make in your slow cooker.06of 17 Slow-Cooker Black Bean-Mushroom Chili View RecipeBlack beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.07of 17 Slow-Cooker Bean, Kale & Barley Soup View RecipePHOTOGRAPHER: JEN CAUSEY; FOOD STYLIST: AIL RAMEE; PROP STYLIST: CLAIRE SPOLLENBeans and kale are packed into each bite of this hearty slow-cooker soup. Barley adds a chewiness to provide texture, while dried mushrooms lend an earthiness and depth. Finishing with acidic lemon juice brightens the flavors.08of 17 Slow-Cooker Tofu Lo Mein View RecipeCrisp-tender veggies cooked in a sweet Asian sauce and served with noodles and tofu is a refreshingly different slow cooker dinner. Removing the excess moisture from the tofu helps it soak up the sauce, giving the unassuming ingredient full flavor.09of 17 Slow-Cooker Vegetarian Chili View RecipeGrab your crock pot for this delicious and easy slow-cooker vegetarian chili with beans, fire-roasted tomatoes, bell peppers and sweet potatoes. The recipe requires just 20 minutes of active time: after a bit of chopping, you just dump the ingredients in the slow cooker and let it do the work. Adding a squeeze of lime juice and a sprinkle of cilantro just before serving brightens up the flavors. Top it with some shredded cheese, if you'd like, or serve it as-is to keep it vegan. Either way, this healthy chili is sure to become a go-to when you want a satisfying and healthy dinner.10of 17 Sweet Potato & Barley Chili View RecipeIf you're ready for something different, try this hearty slow-cooked chili made with sweet potato, pearled barley, and red beans.11of 17 Southwestern Sweet Potato Stew View RecipeThis hearty Southwestern-inspired stew may take a while in your slow cooker, but it's so worth it! Full of sweet potatoes, black beans, and hominy, it will satisfy your tastebuds and keep you full for hours.12of 17 Slow-Cooker Quinoa Salad with Arugula & Feta View RecipeChock-full of quinoa, chickpeas and vegetables, this salad is a meal in itself. The roasted red peppers, lemon, olives and feta add texture and flavor to this Mediterranean diet recipe.13of 17 Slow-Cooker Dal Makhani View RecipeUsing a slow cooker for this dal curry recipe is brilliant—the lentils cook until they're perfectly tender. For the creamiest results, use whole urad dal (versus split), which you can get online or at Indian markets. This particular bean breaks down beautifully, giving the dish its rich, creamy texture. For a stovetop variation, see below. Serve it over rice with Indian-style green chutney and a side of plain yogurt.14of 17 Slow-Cooker Kale & White Bean Stew View RecipeAli RedmondWarm up to a hearty bowl of soup made with winter vegetables and protein-rich white beans. Comforting spices like oregano and thyme build flavor, while Parmesan provides an irresistibly savory finish.15of 17 Slow-Cooker Curried Sweet Potato & Cauliflower with Coconut & Cashews View RecipePhotographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyTopped with toothsome coconut chips and roasted cashews, this vegetarian curry is rich and satisfying. A sprinkle of dried fruit serves as a counterpoint to the warm curry spices. Serve with brown rice or naan, if desired.16of 17 Slow-Cooker Cabbage Soup with Sherry View RecipeVictor ProtasioSherry adds sweetness and flavor to this slow-cooker vegetarian cabbage soup. It's balanced nicely by the crushed red pepper, fire-roasted tomatoes and a pop of acidity from the sherry vinegar. Potatoes give the soup heft and substance. Serve with crusty bread.17of 17 Slow-Cooker Green Minestrone with Fennel & Parmesan View RecipePhotographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyA strip of Parmesan rind in the broth gives this minestrone soup a deep, layered flavor, and fresh fennel adds a bright anise note. You don't need much pesto here—swirl in just enough to tint the broth and release its fresh-basil scent. If you avoid cheese made with rennet, look for vegetarian Parmesan cheese, which is made without it.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
If You're a Fan of the Soup, You'll Love This French Onion QuesadillaActive Time: 1 hr 5 minsTotal Time: 1 hr 5 minsServings:4 Nutrition Profile:Egg-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients2 tablespoons plus 2 teaspoons canola oil, divided2 medium yellow onions, thinly sliced (about 4 cups)2 teaspoons sherry vinegar½ cup unsalted beef broth1 teaspoon chopped fresh thyme½ teaspoon ground pepper1 cup shredded Gruyère cheese⅛ teaspoon salt4 (6 inch) whole-wheat tortillasDirectionsHeat 2 tablespoons oil in a large nonstick skillet over medium heat. Add onions; cook, stirring often, until caramelized and golden brown, 40 to 50 minutes, reducing heat as needed so the onions don't burn.Increase the heat to medium-high; stir in vinegar. Cook, stirring constantly, until the liquid evaporates, about 30 seconds. Stir in broth, thyme and pepper. Cook, stirring constantly, until the liquid is reduced completely, 2 to 3 minutes. Transfer the onion mixture to a medium heatproof bowl. Wipe the pan clean. Add cheese and salt to the onion mixture; toss to combine.Place tortillas on a clean work surface. Top half of each tortilla with a heaping 1/4 cup onion mixture. Fold tortillas in half, pressing gently to flatten.Heat 1 teaspoon oil in the skillet over medium heat. Add 2 quesadillas; cook, turning once, until golden, 2 to 3 minutes per side. Transfer to a cutting board; tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and 2 quesadillas. Cut into wedges and serve.Photographer: Carson Downing, Food stylist: Annie Probst, Prop Stylist: Joseph Wanek To make ahead Refrigerate onions (Steps 1 & 2) in an airtight container for up to 4 days.Originally appeared: EatingWell.com, September 2023Rate ItPrintNutrition Facts (per serving)322Calories19g Fat31g Carbs13g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 quesadillaCalories322% Daily Value *Total Carbohydrate31g11%Dietary Fiber4g14%Total Sugars5gProtein13g26%Total Fat19g24%Saturated Fat6g30%Cholesterol31mg10%Vitamin A282IU6%Vitamin C9mg10%Vitamin D7IU2%Vitamin E2mg13%Folate25mcg6%Vitamin K8mcg7%Sodium460mg20%Calcium325mg25%Iron1mg6%Magnesium48mg11%Potassium278mg6%Zinc2mg18%Vitamin B121mcg42%Omega 31gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
17 High-Protein Casseroles for Weight LossTrending Videos Photo: Rachel MarekWhether you're looking for something simple that feeds the whole family, a dinner that leaves plenty of leftovers or a tasty dish to keep you full for the rest of the night, these flavorful casserole recipes are here to do the job. Nutritious ingredients like lean proteins, legumes and whole grains bring these casseroles at least 15 grams of protein and 6 grams of fiber per serving to help you feel energized and satisfied. Plus, each serving has at most 575 calories to support your healthy eating goals while helping you stay nourished. Try our Lasagna with Slow-Roasted Tomato Sauce or Cheesy Black Bean & Quinoa Skillet Casserole for a delicious, cozy meal you'll want to make again and again.01of 17 Beef & Black Bean Nacho Casserole View RecipeSara HaasHominy adds a chewy texture in this healthy casserole, which draws flavor inspiration from nachos. Crushed corn tortilla chips add a crunchy layer to complete the dish. Mild, medium and hot green chiles all work well, so choose what you like best depending on your heat preference.02of 17 Lasagna with Slow-Roasted Tomato Sauce View RecipeSlow-roasting the tomatoes gives the tomato sauce for this lasagna recipe an intense depth of flavor—which is then enhanced by the umami in onions, Parmesan and spinach. The lasagna noodles are layered into the lasagna uncooked; the moisture from the fresh spinach cooks them perfectly as the lasagna bakes in the oven.03of 17 Chicken Tamale Casserole View RecipeIn this Tex-Mex casserole inspired by chicken tamales, a saucy chicken filling with a soft polenta or grits topping is baked in a casserole dish. While it can't take the place of true tamales, it certainly makes for an easy and scrumptious weeknight dinner.04of 17 Shrimp and Cauliflower Bake View RecipeThis quick and easy seafood casserole gets bright flavor from fresh dill and feta cheese.05of 17 Cheesy Black Bean & Quinoa Skillet Casserole View RecipeRachel MarekThis Southwestern-inspired one-skillet casserole is stuffed with quinoa and plenty of fresh vegetables. Sharp Cheddar cheese flavors the filling and adds a layer of ooey-gooey melted cheese on top.06of 17 Slow-Cooker Chicken & Pinto Bean Enchilada Casserole View RecipePhotographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyThis slow-cooker meal is comfort food at its best: the layers of tortillas, cheese and sauce meld together into a cozy casserole inspired by the flavors in enchiladas. The top tortilla layer gets beautifully crispy in the slow cooker. We use pinto beans, but you could easily swap in black beans.07of 17 Anti-Inflammatory Lemony Salmon & Orzo Casserole View RecipeStacy k. Allen, Props: Julia Bayless, Food Stylist: Ana KelleyThis lemony salmon and orzo casserole is a one-dish dinner that's packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks.08of 17 Beef & Black Bean Pasta Bake View RecipeThis hearty casserole features ground beef, beans, and pasta baked in a flavorful tomato sauce and topped with cheese and sour cream. Kids will love it!09of 17 Skillet Green Chile-Chicken Enchilada Casserole View RecipeThis 45-minute enchilada recipe is bursting with chicken, tomatoes, tomatillos, chile peppers, and cheese, and because it's a one-skillet casserole, cleanup is a breeze.10of 17 Chicken Parmesan Casserole View RecipeWe took the best parts of chicken Parmesan—ooey-gooey cheese, crispy breadcrumbs and plenty of tomato sauce—and spun them into an easy family-friendly casserole.11of 17 Cheesy Meatball Casserole View RecipeJen CauseyThis cheesy meatball casserole is a family favorite, with basil adding flavor to the meatballs and grated onion adding moisture. Melted mozzarella cheese tames the spice, but feel free to cut back or eliminate the crushed red pepper if you prefer a milder dish.12of 17 Two-Bean Enchilada Casserole View RecipeThis classic and comforting dish is easy to make on a busy weeknight. Serve this casserole with your favorite toppings, like shredded lettuce, olives or tomatoes.13of 17 Salmon Noodle Casserole View RecipePhotographer: Brie Goldman, Food Stylist: Charlie WorthingtonThis salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.14of 17 Nacho Cauliflower Casserole View RecipePhotographer: Victor Protasio, Food Stylist: Ruth Blackburn, Prop Stylist: Josh HoggleThis cauliflower casserole is inspired by nachos and stuffed with tender roasted cauliflower, sweet red pepper and brown rice. Salsa helps bind the ingredients together, along with melted cheese. Crushed tortilla chips on top add crunch. Serve with the suggested garnishes, or add your own favorite toppings to complete the dish.15of 17 Caprese Casserole View RecipeSara HaasThis healthy casserole comes together easily, making it the perfect choice for any weeknight dinner. Be sure not to overcook the pasta or it will turn mushy. And don't skip the balsamic vinegar at the end—it's a bright finishing touch.16of 17 Tuna Casserole with Orzo, Eggplant & Feta View RecipeTuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek-inspired flair.17of 17 Chicken, Peppers & Pasta Casserole View RecipeYou can assemble this healthy chicken casserole before you leave for a party and pop it in the oven at the host's house. Or bake it at home and bring it along--it's delicious at room temperature too.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
27 High-Fiber Vegetarian Dinners to Help Lower Blood SugarTrending Videos Photo: Will DickeyThese flavorful dinner recipes can help you stay full and satisfied for the rest of the night. Plant-based ingredients like dark leafy greens, root vegetables, legumes and whole grains give these dishes at least 6 grams of filling fiber per serving to help support heart health, gut bacteria and balanced blood sugar levels. Plus, these high-fiber meals are made with sodium-conscious ingredients and low amounts of saturated fats to fit a diabetes-appropriate eating pattern. Recipes like our Rotini with Creamy Pumpkin Pasta Sauce and Vegetarian Mushroom Paprikash are satiating, nutritious and veggie-packed dinners you're sure to love.01of 27 Lemony Lentil & Chard Soup View RecipePhotography / Nico Schinco, Food Styling / Frances Boswell, Prop Stylist / Paige HicksThis satisfying lemony bowlful was inspired by the lentil soup served at the now-closed Lebanese restaurant La Shish in West Bloomfield, Michigan. It keeps well but will thicken, so you may want to thin it with a bit of water or broth when reheating. Serve with warm whole-wheat pita.02of 27 Rotini with Creamy Pumpkin Pasta Sauce View RecipeWill DickeyThis creamy pumpkin pasta sauce, spiked with fresh herbs and Parmesan cheese, is a great fall alternative to traditional tomato-based sauce. Here, we serve it with pasta, but it can also be used on pizza or as a dipping sauce alongside fresh-baked breadsticks.03of 27 Creamy Spinach Orzo View RecipePhotography / Caitlin bensel, Food Styling / Emily Nabors Hall, Prop Styling / Julia BaylessThis creamy spinach orzo pasta dish is light, quick and easy. The fresh basil truly shines through and complements the spinach in this vegetarian pasta dinner.04of 27 Vegetarian Mushroom Paprikash View RecipeMeaning "with paprika" in Hungarian, paprikash is a creamy spiced stew traditionally made with meat. We've chosen mushrooms to give this vegetarian paprikash a hearty bite. Using a mix of varieties gives you a good spectrum of textures and flavors.05of 27 Ful Medames (Stewed Fava Beans) View RecipeJenny HuangFul (or fool) medames is a dish of seasoned mashed fava beans topped with raw vegetables. While it's prepared in homes across the Middle East, it's considered to be the national dish of Sudan. This recipe hails from Rocky Mountain Sudanese in Aurora, Colorado. Serve with warm pita bread for scooping.06of 27 Vegetarian Chopped Power Salad with Creamy Cilantro Dressing View RecipeBrie PassanoThis healthy vegetarian salad recipe features chickpeas and quinoa for a boost of protein. Cilantro adds color and flavor when blended to make a creamy dressing. Serve this cold salad for lunch or dinner.07of 27 Green Goddess Sandwich View RecipeVictor ProtasioThis green goddess sandwich is a fresh and satisfying sandwich. The dressing packs a flavorful punch with capers and lemon juice. The cucumber and sprouts add nice crunch, and the seasoned avocado brings in the creaminess.08of 27 Roasted Brussels Sprouts Pasta with Lemon View RecipeJennifer CauseyThis Brussels sprouts pasta features roasted Brussels sprouts for a boost of flavor. The char of the sprouts is balanced by lemon juice for a bright, healthy pasta dish. If you can't find whole-wheat fusilli, regular fusilli is an easy substitution.09of 27 Cajun-Spiced Tofu Tostadas with Beet Crema View RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatCrumbled tofu spiced up with Cajun seasoning is layered onto these tostadas with a juicy mango slaw. A dollop of sour cream zhuzhed up with beet and lime adds even more flavor. Look for precooked beets in the produce department of your grocery store.10of 27 Tofu, Mushroom & Bok Choy Soba Noodle Bowls View RecipeGreg DuPreeSoba noodles are made with whole-grain buckwheat, upping the fiber count in these brothy bowls and adding nutty flavor. Thick and chewy udon noodles make a good alternative.11of 27 Chickpea Pasta with Mushrooms & Kale View RecipeGreg DuPreeLoading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.12of 27 Butternut Squash & Black Bean Enchiladas View RecipeGreg DuPreeA crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.13of 27 Pantry Peanut Noodles View RecipeJacob FoxChoose your own adventure with these noodles! They're delicious with peanut butter and tahini alike. Plus, you can use whatever frozen vegetables you have on hand and finish the dish off with any herbs still thriving in your garden or hanging out in your crisper.14of 27 Cauliflower Fajita Skillet View RecipeJacob FoxThinly sliced cauliflower florets mimic the signature shape of fajita meat in this dish. We cook it in a cast-iron skillet for that tableside sizzle you'd get at a restaurant.15of 27 Beet, Mandarin & Farro Salad View RecipeGreg DuPreeChef Jose "JoJo" Ruiz serves up sustainable seafood in "coastal cuisine"—featuring Mediterranean flavors like the combo of citrus, feta and parsley here—at his San Diego restaurants Lionfish and Serēa. Multicolored beets make this farro salad a pretty addition to any table, but if you're short on time, store-bought cooked beets (found in the refrigerated produce section) are just as delicious here.16of 27 Farro & Vegetable Bowls with Lemon-Shallot Herb Sauce View RecipePhotographer: Greg DuPree, Food Stylist: Martgaret Dickey Prop Stylist: Kay ClarkeThese hearty grain bowls make the perfect lunch or dinner. You can use any assortment of roasted vegetables you like. The herb sauce adds brightness, while chopped pistachios provide crunch. Use any leftover sauce as a spread on a sandwich or drizzle over fried eggs.17of 27 Skillet Mac & Cheese with Zucchini & Pimiento View RecipeJacob FoxSweet and mild pimiento peppers add a little zest to this skillet mac and cheese, while zucchini boosts the veggie count. Here we boil the pasta a little less than usual, until just shy of al dente, so it doesn't overcook in the oven.18of 27 Tomato, Corn & Basil Spaghetti Salad View RecipeFred HardyThis bright spaghetti salad makes the most of summer produce. Zucchini and corn get charred on the grill, while cherry tomatoes add freshness and color. Tossing the pasta in the tangy lemon-feta vinaigrette while it's warm helps it absorb the flavors better. Serve this pasta as a vegetarian main or serve alongside grilled chicken or shrimp.19of 27 Farro Risotto with Mushrooms & Greens View RecipeGreg DuPreeGuests who choose to wander around Oak Hill Café in Greenville, South Carolina, know that chef David Porras has his own farm out back. This dish is a tasty way he uses up stems from leafy greens, flowers from bolted herbs, and other odds and ends from his copious beds.20of 27 Vegan Quinoa Chili View RecipePhotographer / Antonis Achilleos, Prop Stylist / Christine Kelly, Food Stylist / Karen RankinThis light but filling vegan quinoa chili is packed with fresh veggies, with quinoa and black beans adding protein and fiber. Complete this easy one-pot dinner with vegan cheese, dairy-free yogurt or your favorite chili toppings.21of 27 Buffalo Chickpea Salad View RecipePhotographer: Rachel Marek, Food stylist: Lauren McAnellyWe took all the flavors you know and love from Buffalo wings and used them in this plant-based chickpea salad. Celery adds a satisfying crunch, while blue cheese provides a cooling element to balance the spicy sauce. Serve on top of leafy greens or use as a sandwich filling.22of 27 Cast-Iron Personal Veggie Pizza View RecipeAli RedmondThese mini pizzas are a quick and healthy way to enjoy this classic dish. Packed with plenty of veggies, and using a quick homemade sauce and dough, you get a complete meal and a perfect pizza portion that also works great as an option for leftovers.23of 27 Fusilli with Green Sauce & Burst Cherry Tomatoes View RecipePhotographer: Greg DuPree, Food Stylist: Martgaret Dickey Prop Stylist: Kay ClarkeThis vegetarian dinner is packed with flavor, thanks to a lemon-herb shallot sauce. The herbaceous green sauce uses plenty of fresh herbs, including cilantro, dill and parsley. Use any leftover sauce as a dressing for grain bowls and salads.24of 27 Watermelon Poke Bowl View RecipeBrittany ConerlyThis vegetarian poke bowl swaps out fish for watermelon that soaks up a savory marinade of tamari, garlic and ginger. Black rice adds texture, crispy cucumber and edamame round out the bowl, and a spicy mayo drizzle ties it all together.25of 27 Sheet-Pan Sweet Potato Fajitas View RecipeGreg DupreeThese vegetarian sheet-pan sweet potato fajitas are mild and tender with a little bit of char from the broiler. The colorful toppings add freshness and texture.26of 27 Winter Greens Bowl View RecipeAli RedmondThis one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.27of 27 Roasted Red Pepper & Peanut Soup with Crispy Spiced Chickpeas View RecipeAndrea MathisFeeling stressed after a busy day? Unwind with a bowl of this comforting soup, which contains ingredients—like red bell peppers and peanuts—that can help combat inflammation caused by too much stress.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
20 Slow-Cooker Chicken Dinners You Can Prep in 30 Minutes or LessTrending Videos With these chicken recipes, 30 minutes or less of prep earlier in the day can earn you delicious depth of flavor at dinnertime. Whether you want a warm, veggie-packed soup or a spicy and zesty rice or noodle dish, these slow-cooker meals are here to make the most out of your poultry without any unnecessary extra effort. Recipes like our Slow-Cooker Chicken & Pinto Bean Enchilada Casserole and Slow-Cooker Vegetable & Chicken Meatball Soup are easy to make and will have you looking forward to dinner.01of 20 Slow-Cooker Chicken & Pinto Bean Enchilada Casserole View RecipePhotographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyThis slow-cooker meal is comfort food at its best: the layers of tortillas, cheese and sauce meld together into a cozy casserole inspired by the flavors in enchiladas. The top tortilla layer gets beautifully crispy in the slow cooker. We use pinto beans, but you could easily swap in black beans.02of 20 Slow-Cooker Vegetable & Chicken Meatball Soup View RecipeDon't skip cooking the onions for the meatballs. This step softens the onions so they more easily add their sweet flavor to the meatball mixture. Best part? This slow-cooker meatball soup only requires 25 minutes of hands-on time.03of 20 Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans View RecipePhotographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine KeelyWith plenty of spice from ground cumin, cayenne and paprika and the bit of char that frozen roasted sweet corn brings to the dish, you won't miss the browning step in this easy load-and-go recipe. If frozen roasted corn isn't available, substitute regular.04of 20 Sweet-and-Sour Chicken Bowls View RecipePhotographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessBone-in chicken thighs are pan-seared before being basted with sticky-sweet sauce and slow-cooked to fork-tender perfection. Sear the chicken thighs in batches to avoid overcrowding the pan and hindering browning. Though we swoon over the superiorly moist meat, the real magic lies within the sauce, which masters the balance of savory and sweet. For a burst of freshness, we add a simple cabbage slaw that rounds out the meal with a satisfying crunch. To get an extra dose of veggies, pair it with sugar snap or snow peas.05of 20 Salsa Verde Slow-Cooker Chicken View RecipeAli RemdondChicken breasts are transformed when they get slow cooked in salsa verde. Shredding the chicken and returning it to the sauce ensures the end result is juicy and delicious. Serve the shredded meat over brown rice or use as a filling for tacos or enchiladas.06of 20 Slow-Cooker Spicy Red Pepper Chicken View RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatThis chicken has all the flavors of piri piri chicken, a Portuguese dish that usually marinates in a seasoned bell pepper sauce for hours before being grilled. Our take braises in a slow cooker first, then hits the broiler to get a little char.07of 20 Slow-Cooker Chicken with Rosemary & Mushrooms over Linguine View RecipeThe classic pairing of shallots and mushrooms gives this easy slow-cooker chicken recipe a timeless quality that's sure to please everyone at your table. Swirling the stock and flour together at the beginning is a pro tip for creating a thick sauce that moistens the final dish and helps all the ingredients come together.08of 20 Slow-Cooker Chicken & Rice Bowls View RecipeA bowl of tender shredded chicken, hot cooked rice and slightly spicy black beans served with fresh toppings is a meal that will satisfy anytime. Make this slow-cooker chicken dish on the weekend and reheat throughout the week for easy at-work lunches or dinner at the end of a long day. For a variation, swap the brown rice for a grain medley.09of 20 Slow-Cooker Chicken Soup with Zucchini & Hominy View RecipeThis excellent chicken soup--packed with hearty, nutritious ingredients--is easy to make and may become your new standby. It makes enough to freeze a portion for easy lunches or when you need to deliver food to someone in a pinch.10of 20 Slow-Cooker Chicken & Vegetable Noodle Soup View RecipeThis slow-cooker chicken noodle soup fits nicely into the Mediterranean diet thanks to plenty of vegetables, lean chicken breast and whole-wheat pasta. Pair it with a salad and toasted whole-grain bread for an easy, healthy dinner.11of 20 Slow-Cooker Chicken Cacciatore with Polenta View RecipeThis rustic stew cooks all day in the slow cooker so you can come home to a comforting, hot dinner. Not a fan of polenta? Try this healthy chicken dinner over pasta instead.12of 20 Slow-Cooker Chicken, Spinach & White Bean Stew View RecipeAli RedmondWarm up to a comforting bowl of chicken stew scented with thyme, oregano and smoked paprika. Adding spinach and white beans provides a hearty dose of fiber that will keep you satisfied until the next meal.13of 20 Slow-Cooker Lemon-Pepper Chicken Thighs with Broccolini View RecipeWhat if you could have tender, slow-cooker chicken thighs and crisp Broccolini to feed four with 10 minutes of hands-on time and eight common ingredients? Now, you can, and here's the recipe to prove it. Garnish with fresh oregano leaves and additional kosher salt and black pepper, if desired.14of 20 Slow-Cooker Chicken & White Bean Stew View RecipeThis load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.15of 20 Slow-Cooker Chicken Marsala View RecipeThis slow-cooker chicken Marsala recipe gets its full flavor from plenty of mushrooms and fragrant shallots. Whole-wheat pasta soaks up the rich sauce. Round it out with a simple green salad for a comforting healthy dinner.16of 20 Slow-Cooker Buffalo Chicken Chili View RecipeAli RedmondIf you like Buffalo wings, you'll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.17of 20 Slow-Cooker Peanut-Achiote Chicken & Vegetables View RecipeLeigh BeischThis satisfying dish has a depth of flavor that belies its short ingredient list. Sazón seasoning typically includes coriander, cumin and oregano—look for one that also has achiote (annatto). The ground seeds of the evergreen Bixa orellana shrub, achiote gives the dish a bright orange hue. These blends, along with jarred sofrito, can be found with other Latin ingredients at most grocery stores.18of 20 Slow-Cooker Sichuan Chicken with Scallions & Baby Bok Choy View RecipeSichuan peppercorns give this brothy slow-cooker chicken dish a distinctive lemony, mouth-numbing flavor. Unrelated to peppercorns, they're the dried berries of the prickly ash tree. Look for them in specialty markets and online. If you've never had them before, try one first and add more or less to taste. Serve with sesame baby bok choy (which takes just a few minutes to prep) and Chinese noodles for an easy, healthy dinner that'll get you out of your same-old-chicken-dish rut.19of 20 Slow-Cooker Chicken & Honey-Glazed Root Vegetables View RecipeThis beautiful slow-cooker chicken dish should be a standby for day-of decisions to host dinner. In the spring, substitute baby white turnips and baby carrots for the regular varieties. To reduce prep time, cut the vegetables the night before; refrigerate. Place in the slow cooker with the browned chicken the next day.20of 20 Slow-Cooker Chicken Pot Pie View RecipeWe took all the flavors of classic pot pie and made it super-easy to pull together in the crock pot. Look for ready-to-bake biscuits with minimal ingredients to keep it healthy. Biscuits tend to be high in sodium, so we advise only half a biscuit per serving if you're watching your salt intake.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Spinach Salad with Quinoa, Chicken & Fresh Berries Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:10 minsTotal Time:10 minsServings:2 Nutrition Profile:Egg-FreeGluten-FreeHigh-ProteinSesame-FreeSoy-FreeJump to Nutrition FactsIngredients3 cups fresh baby spinach or mixed greens1 cup cooked quinoa⅔ cup chopped cooked chicken breast½ cup fresh blueberries or sliced fresh strawberries½ ounce crumbled feta cheese (2 Tbsp.)2 tablespoons sliced almonds, toasted2 tablespoons extra-virgin olive oil1 tablespoon white wine vinegar¼ teaspoon Dijon mustard½ teaspoon honey½ teaspoon kosher saltDirectionsPlace spinach, quinoa, and chicken in 2 (1-quart) airtight containers. Top each salad with berries, cheese and almonds. Cover and chill until ready to serve.Just before serving, whisk together oil, vinegar, mustard, honey and salt in a small bowl. Divide dressing evenly between the salads and toss to coat; serve immediately.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)410Calories22g Fat31g Carbs23g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe2Serving Size1 1/2 cups spinach, 1/2 cup quinoa, 1/3 cup chicken, 1/4 cup berries, 1 Tbsp. cheese, and 1 Tbsp. almondsCalories410% Daily Value *Total Carbohydrate31g11%Dietary Fiber6g21%Total Sugars6gAdded Sugars1g2%Protein23g46%Total Fat22g28%Saturated Fat4g20%Sodium860mg37%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Lemony Chicken & Kale Brown Rice Bowl Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:15 minsTotal Time: 1 hr 15 minsServings:1 Nutrition Profile:Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 (4 ounce) boneless, skinless chicken breast1 tablespoon fresh lemon juice2 teaspoons Dijon mustard¼ teaspoon kosher salt, divided¼ teaspoon black pepper, divided1 garlic clove, minced½ cup microwavable brown rice2 teaspoons chopped fresh parsley1 teaspoon lemon zest2 teaspoons olive oil2 cups coarsely chopped lacinato kale2 teaspoons fresh orange juice2 tablespoons prepared guacamole¼ cup navel or blood orange slicesDirectionsCombine chicken, lemon juice, mustard, 1/8 teaspoon salt, 1/8 teaspoon pepper and garlic in a large ziplock plastic bag; seal. Chill 1 hour, or let stand at room temperature 30 minutes.Heat brown rice according to package directions. Stir in parsley, lemon zest and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Set aside.Heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add chicken, and cook until a thermometer inserted in thickest portion registers 165°F, about 4 minutes per side; transfer to a cutting board, and cut into slices.Reduce heat to medium. Add kale to pan, and cook, stirring occasionally, until softened, about 3 minutes. Stir in brown rice mixture and orange juice; cook, stirring often, until heated through, about 1 minute. Place kale mixture in a bowl. Top with chicken, guacamole, and orange slices.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)419Calories18g Fat34g Carbs31g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size2 cups kale mixture, 4 oz. chicken, 2 Tbsp. guacamole, and 1/4 cup orange slicesCalories419% Daily Value *Total Carbohydrate34g12%Dietary Fiber6g21%Total Sugars7gProtein31g62%Total Fat18g23%Saturated Fat3g15%Sodium836mg36%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
One-Pot Chicken with Farro Is Packed with 44 Grams of Protein Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:20 minsTotal Time: 1 hrServings:6 Nutrition Profile:Dairy-FreeEgg-FreeHigh FiberHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients12 bone-in, skinless chicken thighs (about 2 1/4 lb.)1 tablespoon apple cider vinegar¼ teaspoon black pepper2 teaspoons dried oregano, divided1 ¼ teaspoons kosher salt, divided2 tablespoons olive oil, divided1 cup chopped yellow onion1 large red bell pepper, cut into 2-in.-long, 1/2-in.-thick strips1 large green bell pepper, cut into 2-in.-long, 1/2-in.-thick strips5 garlic cloves, minced½ teaspoon saffron threads (optional)½ teaspoon ground cumin2 ½ cups unsalted chicken stock1 ½ cups uncooked farro, rinsed and drained1 (14.5-oz.) can unsalted diced tomatoes, drained6 large pimiento-stuffed green olives, sliced1 cup frozen petite green peas Fresh flat-leaf parsley leaves (optional)DirectionsCombine chicken, vinegar, black pepper, 1 teaspoon oregano and ¼ teaspoon salt in a bowl; turn to coat chicken on all sides. Let stand 20 minutes; drain.Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add 6 thighs to pan in a single layer; cook until well browned, about 3 minutes per side. Transfer chicken to a plate. Repeat process with remaining 1 tablespoon oil and remaining 6 chicken thighs.Reduce heat to medium. Add onion, bell pepper and garlic to pan; cook, stirring often, until tender, about 10 minutes. Stir in saffron (if using), cumin, 1 teaspoon oregano and 1 teaspoon salt; cook 1 minute. Stir in stock, farro and tomatoes. Increase heat to high; bring to a boil. Return chicken and accumulated juices to pan. Reduce heat to medium-low; cover and cook until chicken is done, about 20 minutes.Stir in olives. Cook, uncovered, until farro is tender and most of the liquid has been absorbed, about 8 minutes. Stir in peas; cook until peas are tender, about 3 minutes. Garnish with parsley, if desired.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)516Calories14g Fat49g Carbs44g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Size2 chicken thighs and 1 cup farro mixtureCalories516% Daily Value *Total Carbohydrate49g18%Dietary Fiber10g36%Total Sugars5gProtein44g88%Total Fat14g18%Saturated Fat3g15%Sodium756mg33%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Sweet-and-Sour Chicken Bowls Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:20 minsTotal Time: 3 hrs 20 minsServings:6 Nutrition Profile:Dairy-FreeEgg-FreeHigh-ProteinNut-FreeJump to Nutrition FactsIngredients2 ½ pound bone-in, skinless chicken thighs¼ cup cornstarch1 tablespoon canola oil2 scallions¼ cup unsalted ketchup¼ cup honey2 tablespoons reduced-sodium soy sauce2 teaspoons grated fresh ginger 2 teaspoons minced garlic¾ teaspoon kosher salt½ cup plus 1 Tbsp. rice vinegar, divided2 (8.8-oz.) pouches precooked microwavable brown rice3 cups packaged cabbage-and-carrot coleslaw¾ cup thinly sliced radishes 1 tablespoon toasted sesame oilDirectionsPlace chicken thighs in a large ziplock plastic freezer bag; sprinkle with cornstarch, and seal. Shake bag until chicken is evenly coated. Remove chicken; shake off excess cornstarch.Heat canola oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 3 minutes on each side or until browned. Place in a 5- to 6-quart slow cooker.Thinly slice green parts of scallions; set aside. Finely chop white parts of scallions; stir together with ketchup, honey, soy sauce, ginger, garlic, salt and 1/2 cup vinegar in a medium bowl. Pour sauce over chicken in slow cooker. Cover and cook on HIGH for 3 hours, or on LOW for 7 hours and 30 minutes, until chicken is tender and cooked through. Remove chicken from slow cooker; cool slightly. Carefully remove bones from each thigh; discard bones.Heat rice according to package directions. Stir together coleslaw, radishes, sesame oil and remaining 1 tablespoon vinegar in a large bowl.Spoon cooked rice into bowls. Top with coleslaw mixture and chicken. Drizzle with sauce from slow cooker; sprinkle with scallion slices.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)482Calories14g Fat48g Carbs41g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Sizeabout 1/2 cup rice, 1/2 cup coleslaw mixture, 1 1/2 chicken thighs, and 3 Tbsp. sauceCalories482% Daily Value *Total Carbohydrate48g17%Dietary Fiber3g11%Total Sugars16gAdded Sugars12g24%Protein41g82%Total Fat14g18%Saturated Fat3g15%Sodium752mg33%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
These Quick Gochujang Pork & Rice Bowls Are on the Table in a Flash Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:20 minsTotal Time:20 minsServings:4 Nutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeHeart HealthyHigh-ProteinNut-FreeJump to Nutrition FactsIngredients2 tablespoons toasted sesame oil12 ounces lean ground pork¾ cup finely chopped white onion¾ cup chopped scallions, divided4 garlic cloves, finely chopped⅓ cup water2 tablespoons gochujang2 tablespoons reduced-sodium soy sauce1 tablespoon light brown sugar2 (8.8-ounce) packages precooked microwavable brown rice2 tablespoons chopped fresh cilantro2 tablespoons rice vinegar4 lime wedgesDirectionsHeat oil in a large skillet over high heat, swirling to coat. Add pork; cook 5 minutes or until browned, stirring to crumble. Add white onion, 1/4 cup scallions and garlic; cook 4 minutes. Add 1/3 cup water; cook 1 minute, scraping pan to loosen browned bits. Remove from heat; stir in remaining 1/2 cup scallions, gochujang, soy sauce and brown sugar.Heat rice according to package directions.Place pork mixture and rice in bowls; top with cilantro and vinegar, and serve with lime wedges.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)429Calories17g Fat49g Carbs23g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1/2 cup pork mixture and 3/4 cup riceCalories429% Daily Value *Total Carbohydrate49g18%Dietary Fiber5g18%Total Sugars7gAdded Sugars2g4%Protein23g46%Total Fat17g22%Saturated Fat4g20%Sodium532mg23%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
This 30-Minute Steak Taco Salad Contains 26 Grams of Protein Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:25 minsTotal Time:30 minsServings:4 Nutrition Profile:Diabetes AppropriateEgg-FreeGluten-FreeHeart HealthyHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 (12 ounce) flank steak Cooking spray¾ teaspoon kosher salt, divided½ teaspoon black pepper, divided2 teaspoons olive oil¾ cup chopped white onion½ cup unsalted chicken stock1 (15 ounce) can unsalted pinto beans, drained and rinsed3 cups chopped romaine lettuce1 ½ cups chopped tomato1 ounce multi-grain tortilla chips (about 12 chips)1 ripe avocado, thinly sliced1 ½ ounces queso fresco, crumbled (about 1/3 cup) Fresh cilantro leaves (optional)4 lime wedgesDirectionsHeat a large skillet over medium-high heat. Spray steak on both sides with cooking spray; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add to pan; cook 5 minutes on each side or until desired degree of doneness. Place on a cutting board; let stand 5 minutes. Cut across the grain into slices; cut slices into 3/4-inch pieces.Add oil to pan; swirl to coat. Add onion; sauté 2 minutes. Add 1/4 teaspoon salt, stock and beans to pan; bring to a boil. Cook 4 minutes, scraping pan to loosen browned bits.Place lettuce in bowls. Top evenly with bean mixture, steak, tomato, tortilla chips and avocado. Sprinkle with remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, queso fresco, and, if desired, cilantro leaves. Serve with lime wedges.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)339Calories16g Fat26g Carbs26g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 3/4 cup salad + 3 oz steakCalories339% Daily Value *Total Carbohydrate26g9%Dietary Fiber9g32%Total Sugars4gProtein26g52%Total Fat16g21%Saturated Fat4g20%Sodium475mg21%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
These Grilled Vegetable & Black Bean Farro Bowls Are on the Table in 25 Minutes Photo: Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time:25 minsServings:4 Nutrition Profile:Egg-FreeHigh FiberHigh-ProteinNut-FreeSesame-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients1 zucchini, cut lengthwise into 1/2-in.-thick slices1 yellow squash, cut lengthwise into 1/2-in.-thick slices½ medium eggplant, cut lengthwise into 1/2-in.-thick slices½ red onion, cut into 3/4-in. wedges4 mini bell peppers2 scallions Cooking spray¼ cup extra-virgin olive oil, divided3 tablespoons fresh lime juice, divided2 teaspoons water1 teaspoon kosher salt, divided¾ teaspoon freshly ground black pepper, divided1 garlic clove, coarsely chopped2 tablespoons chopped fresh cilantro2 teaspoons honey¾ teaspoon ancho chile powder2 cups cooked farro1 (15 ounce) can unsalted black beans, drained and rinsed3 ounces queso fresco, crumbled (about 3/4 cup)1 medium avocado, diced Lime wedgesDirectionsPreheat grill to medium-high (400°F to 450°F). Spray zucchini, yellow squash, eggplant, onion, bell peppers and scallions with cooking spray; arrange on grill rack. Grill scallions 2 minutes; remove from grill and chop. Grill remaining vegetables 5 more minutes, turning occasionally. Remove stems and seeds from bell peppers; discard. Cut vegetables into 2-inch pieces.Place chopped scallions, 1 tablespoon olive oil, 1 tablespoon lime juice, 2 teaspoons water, 1/4 teaspoon salt, 1/4 teaspoon black pepper and garlic in a food processor; process until smooth. Combine grilled vegetables and scallion mixture in a bowl; set aside.Whisk together remaining 3 tablespoons olive oil, cilantro, 2 tablespoons lime juice, honey, chile powder, 3/4 teaspoon salt and 1/2 teaspoon pepper in a medium bowl. Reserve 1 1/2 tablespoons cilantro mixture. Add cooked farro to remaining cilantro mixture; toss to coat.Spoon farro mixture, chopped grilled vegetables, beans, cheese, and avocado into bowls. Drizzle evenly with reserved 1 1/2 tablespoons cilantro mixture. Serve with lime wedges.Originally appeared: Cooking Light Power Bowls IssueRate ItPrintNutrition Facts (per serving)517Calories29g Fat61g Carbs17g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size2 cupsCalories517% Daily Value *Total Carbohydrate61g22%Dietary Fiber15g54%Total Sugars10gAdded Sugars3g6%Protein17g34%Total Fat29g37%Saturated Fat6g30%Sodium566mg25%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Got Leftover Turkey? Make This Turkey Enchiladas Recipe Photo: Photographer: Robby Lozano, Food Stylist: Jennifer WendorfActive Time:10 minsTotal Time:40 minsServings:4 Nutrition Profile:Egg-FreeGluten-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition Facts Nutrition Notes What Is in Red Enchilada Sauce? Is It Good for You? While there are different recipes for red enchilada sauce, it essentially contains various chile peppers, onion, garlic, tomatoes, broth and spices, like cumin and oregano. Together, these ingredients pack a nutritional punch and are high in antioxidants and other vitamins and minerals. Are Black Beans Nutritious? Black beans are loaded with vitamins, minerals and fiber, and are a great source of plant protein. They're also full of antioxidants and have been linked to a reduction in disease, including heart disease, cancer and neurodegenerative diseases. Black beans have a special type of fiber called resistant starch, which essentially aids in gut health and reduces inflammation in the body. Black beans are also a low-glycemic food, which helps keep your blood sugar steady and in a healthy range. Tips from the Test Kitchen Can I Use Leftover Chicken Instead of Turkey? Yes, you can use leftover roast chicken or rotisserie chicken, but please note that it will alter the nutritional profile of the recipe. I Don't Have Chicken Taco Seasoning Mix, What Can I Use Instead? Make your own taco seasoning with spices from your pantry, such as chili powder, cayenne pepper, cumin, paprika, oregano, garlic powder, onion powder and black pepper. Store in an airtight jar for up to 6 months. Frequently Asked Questions Should I Use Corn or Flour Tortillas for Enchiladas? Corn tortillas are traditionally used for enchiladas, but you may use flour tortillas if that's what you have on hand. Note that using flour tortillas will alter the nutritional profile of the recipe.Additional reporting by Carrie Myers and Jan ValdezIngredients1 cup red enchilada sauce, divided2 cups shredded cooked turkey2 teaspoons chicken taco seasoning mix1 (15 ounce) can no-salt-added black beans, rinsed½ cup whole-milk plain yogurt, divided8 (6 inch) corn tortillas, warmed4 ounces Monterey Jack cheese, cut into 8 (4-by-1/4-inch) sticks½ cup shredded Mexican cheese blend2 tablespoons chopped fresh cilantroDirectionsPreheat oven to 375°F. Lightly coat a 7-by-11-inch baking dish with cooking spray. Spread 1/2 cup enchilada sauce on the bottom of the dish.Mix turkey, taco seasoning, black beans and 1/4 cup yogurt together in a medium bowl until fully coated. Place 1 tortilla on a work surface; spoon about 1/3 cup turkey mixture on one edge of the tortilla. Place 1 Monterey Jack stick on top of the turkey mixture; roll up the tortilla. Place in the baking dish, seam-side down. Repeat the procedure with the remaining tortillas, turkey mixture and cheese sticks. Pour the remaining 1/2 cup enchilada sauce over the enchiladas; top evenly with Mexican cheese.Bake until the cheese is melted, 15 to 20 minutes. Let stand for 10 minutes. Dollop with the remaining 1/4 cup yogurt and sprinkle with cilantro.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)472Calories18g Fat41g Carbs37g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size2 enchiladasCalories472% Daily Value *Total Carbohydrate41g15%Dietary Fiber8g29%Total Sugars4gProtein37g74%Total Fat18g23%Saturated Fat9g45%Cholesterol88mg29%Vitamin A753IU15%Vitamin C1mg1%Vitamin D16IU4%Vitamin E1mg4%Folate20mcg5%Vitamin K4mcg3%Sodium740mg32%Calcium434mg33%Iron3mg17%Magnesium116mg28%Potassium582mg12%Zinc4mg36%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Chef Matthew Raiford's Lowcountry Boil Is Ready in 35 Minutes Photo: Paprika SouthernActive Time:35 minsTotal Time:35 minsServings:8 Nutrition Profile:Dairy-FreeEgg-FreeHigh-ProteinNut-FreeSoy-FreeJump to Nutrition FactsIngredients6 quarts cold water16 ounces beer2 tablespoons Old Bay seasoning1 ½ teaspoons crushed red pepper2 pounds new potatoes, halved14 ounces smoked sausage, such as Wainright's, cut into 1-inch pieces8 ounces peeled pearl onions, fresh or frozen, thawed4 ears fresh corn, shucked, silks removed, cut into thirds2 pound whole live blue crabs or 2 pounds crab legs2 pounds wild Georgia shrimp, tail and shell on, thawedDirectionsAdd 6 quarts water to a 12-quart steamer pot with a punched basket or a large stockpot (see Tip); place over medium-high heat. Add beer, Old Bay and crushed red pepper; bring to a boil. Add potatoes, sausage and onions; cook for 10 minutes.Add corn; cook for 5 minutes. Add crabs (or crab legs); cook for 5 more minutes. Add shrimp; cook until the crabs have turned bright red and the shrimp have curled and blushed pink, 4 to 5 minutes.Lift the basket from the pot and let the liquid drain off, then pour the seafood and vegetables over a newspaper-lined table or serve on several large platters. Tip If you don't have a steamer pot with a punched basket, you can use a large stockpot. Use a large slotted spoon or spider to retrieve the seafood and vegetables from the pot.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)412Calories16g Fat33g Carbs36g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe8Serving Size3 cupsCalories412% Daily Value *Total Carbohydrate33g12%Dietary Fiber3g11%Total Sugars6gProtein36g72%Total Fat16g21%Saturated Fat5g25%Cholesterol224mg75%Vitamin A363IU7%Vitamin C15mg17%Vitamin D22IU6%Folate50mcg13%Vitamin K4mcg3%Sodium748mg33%Calcium133mg10%Iron2mg11%Magnesium103mg25%Potassium1105mg24%Zinc3mg27%Vitamin B123mcg125%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
24 Easy Dinner Recipes Perfect for the Summer-to-Fall TransitionTrending Videos These delicious dinner recipes are perfect for September when late summer and early autumn ingredients overlap. Fruit like apples, blueberries and pears and vegetables like broccoli, cabbage and spinach create these bright and zesty dinners that are also warm and cozy. Try our Creamy Garlic Skillet Chicken with Spinach and Butternut Squash Ravioli with Chicken Sausage & Kale, which only take 25 minutes or less to prepare.01of 24 Creamy Garlic Skillet Chicken with Spinach View RecipeMarty BaldwinQuick-cooking chicken cutlets are coated in a garlic cream sauce, while spinach adds a boost of color and nutrition in this easy, one-skillet recipe.02of 24 Minestra Maritata (Italian Wedding Soup) View RecipeForget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they're full-size, full-flavored and plenty filling.03of 24 Spinach, Lima Bean & Crispy Pancetta Pasta View RecipeWe opt for fresh spinach pasta here--it cooks quickly and adds a pop of color. Cooking lima beans in pancetta drippings infuses them with flavor.04of 24 Butternut Squash Ravioli with Chicken Sausage & Kale View RecipeWhat's the secret to making store-bought butternut squash ravioli even more delicious? Add apple-chicken sausage, tender greens and lots of caramelized onions. We add a bit of sugar to help the onions caramelize faster, but feel free to omit it (just cook the onions a bit longer if you do). Buy prewashed chopped kale to cut down on prep time. It all adds up to an easy dinner that's ready in just 20 minutes.05of 24 Beef Pad Thai View RecipeWe've bulked up the serving size of beef pad thai by adding in lots of healthy veggies like matchstick carrots, snap peas and scallions. Look for whole-grain brown-rice pad thai noodles to add an additional 3 grams fiber to each serving.06of 24 Garlic-Anchovy Pasta with Broccolini View RecipeJacob FoxHere, we sprinkle the final pasta dish with crumbled goat cheese for nice tangy bites throughout. But if you prefer a creamy sauce, stir the cheese into the pasta in Step 3 along with the reserved cooking water.07of 24 Creamy Spinach-Artichoke Salmon View RecipePhotographer / Brie Passano Styling / Annie Probst / Holly RaibikisFor this quick and easy dinner for four, the vegetables and sauce come together in one skillet in a matter of minutes while the salmon broils. Plus, salmon is swimming in heart-healthy omega-3 fatty acids and loaded with vitamins and nutrients like B vitamins and potassium.08of 24 Southwest Chopped Salad with Tomatillo Dressing View RecipeLeigh BeischJicama is the crunchy, sweet tuberous root of a legume native to Central America. If you love it in this salad, try including sticks of it with your next crudités spread.09of 24 25-Minute Chicken & Veggie Enchiladas View RecipeJennifer CauseyThese chicken enchiladas are great for using up any veggies you have lingering in your fridge. Our chicken enchilada recipe calls for zucchini, squash and onion, but you could easily swap in spinach or potatoes.10of 24 Vegetarian Chopped Power Salad with Creamy Cilantro Dressing View RecipeBrie PassanoThis healthy vegetarian salad recipe features chickpeas and quinoa for a boost of protein. Cilantro adds color and flavor when blended to make a creamy dressing. Serve this cold salad for lunch or dinner.11of 24 Honey-Mustard Chicken Tenders with Couscous & Carrots View RecipeThanks to the quick-cooking power of chicken tenders, this honey-mustard chicken dinner comes together fast and easily for a family-friendly weeknight meal. The baby carrots are cooked in a simple orange juice and butter sauce which is lovely drizzled over the chicken and couscous.12of 24 Zucchini Noodle Primavera View RecipeThis primavera recipe cuts carbs by swapping out the pasta for zucchini "noodles." This quick vegetarian dinner is chock-full of colorful vegetables smothered in a light, creamy sauce. We like using prepackaged spiralized zucchini noodles to keep this recipe ultra-fast, but if you have a spiralizer and zucchini on hand, you can easily make your own.13of 24 Mixed Greens with Lentils & Sliced Apple View RecipeThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.14of 24 Salmon with Lemon-Herb Orzo & Broccoli View RecipeJacob FoxThis healthy salmon dish is as balanced as it is delicious. You add broccoli right into the pot along with the pasta during its last minute of cooking to save time here. One less thing to wash too!15of 24 Grilled Peach & Brie Smothered Chicken View RecipeThis super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here.16of 24 Rainbow Veggie Wraps View RecipeThere's definitely a sushi vibe to these kid-friendly wraps, which are stuffed with vegetables, cheese and hummus and then rolled and sliced. Serve them with store-bought green goddess, a creamy herb-filled dressing, to take it up a notch with ease. They look impressive but they're easy enough for kids to assemble themselves for an easy lunch or dinner.17of 24 Kale & Avocado Salad with Blueberries & Edamame View RecipeBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.18of 24 One-Pot Chicken & Broccoli Pasta View RecipeJennifer CauseyThis creamy chicken and broccoli pasta makes for a quick and easy weeknight dinner. We opt for small shells in this recipe, but any other small pasta, like orecchiette, would work, too.19of 24 Mushroom Ravioli & Chicken Piccata View RecipeThis weeknight-friendly version of classic chicken piccata calls for mushroom ravioli, but regular cheese ravioli works too. Look for presliced mushrooms to cut down on prep time, and use leftover chicken or rotisserie chicken here to cut down on cook time in this fast and easy dinner.20of 24 Pantry Peanut Noodles View RecipeJacob FoxChoose your own adventure with these noodles! They're delicious with peanut butter and tahini alike. Plus, you can use whatever frozen vegetables you have on hand and finish the dish off with any herbs still thriving in your garden or hanging out in your crisper.21of 24 Sesame-Ginger Chicken Salad View RecipeKeeping cooked chicken and prepared sesame-ginger dressing on hand means this healthy lunch salad comes together in a snap.22of 24 Chopped Chicken & Sweet Potato Salad View RecipeThis easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.23of 24 Fish Tacos with Jalapeño Slaw View RecipeA citrus-jalapeño slaw adds a zesty and delicious crunch to these fish tacos. Add some sweetness to each bite by serving with peach or mango fruit salsa.24of 24 Coconut Shrimp Curry with Instant Ramen Noodles View RecipeA splash of coconut milk and some curry powder elevate ordinary ramen soup into a memorable bowl of noodles. Add protein with cooked shrimp or cubed tofu and a pop of freshness with cilantro and lime juice. To cut back on sodium, look for ramen varieties with less than 600 mg sodium per serving or use less of the seasoning packet.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
26 Healthy Chicken Dinners in Four Steps or LessTrending Videos Photo: Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisIt takes no more than four steps to make these delicious chicken recipes for dinner. From creamy casseroles to hearty soups, you're sure to find a meal here that's both flavorful and easy to make. Recipes like our Quick Lemony Chicken Soup and Balsamic-Roasted Chicken Thighs with Portobellos & Shallots are satisfying additions to your dinner table and are wonderful paired with a simple side salad.01of 26 Warm Up With a Quick Lemony Chicken Soup View RecipeKelsey HansenThis 20-minute dish provides 32g of protein and is just 261 calories per serving. To ensure this comforting soup's velvety texture, whisk a little of the hot broth into the eggs before adding them to the pot; it cooks them gently and prevents curdling.02of 26 Loaded Broccoli & Chicken Casserole View RecipeStacy k. Allen, Props: Julia Bayless, Food Stylist: Ana KelleyThis delightfully creamy broccoli and chicken casserole is a satisfying dinner that is sure to please a crowd. To keep prep simple, look for bags of pre-cut broccoli florets. If you like a little spice, swap out the Monterey Jack cheese for pepper Jack instead.03of 26 Weeknight Lemon Chicken Skillet Dinner View RecipeJustin WalkerThis one-pan chicken dinner doesn't get much easier, or more satisfying. In just half an hour, you can have a complete meal on the table that doesn't require loads of dishes afterwards. We call for tender haricots verts because they're quick cooking; traditional green beans likely won't be tender enough after the brief cooking time at the end. If that's all you have on hand, steam them first, and then add them to the pan for the final step. Serve this hearty chicken and potatoes dinner with a simple side salad to sneak in another serving of veggies.04of 26 Creamy Lemon-Parmesan Chicken Casserole View RecipePhotographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisThis creamy chicken casserole recipe pops with lemon and savory Parmesan cheese. It's also loaded with vitamin C-packed broccoli. Using whole-wheat orzo ups the fiber content in this healthful and comforting dinner.05of 26 Spinach & Feta Stuffed Chicken Breasts View RecipeJustin WalkerWe combine feta, a salty, tangy cheese, with baby spinach for a bonus serving of greens built into a stuffed chicken breast. Try using mozzarella or provolone cheese for a more mild, kid-friendly dish. If you have leftover spinach, use it for a simple side salad. If you don't want to bother stuffing the chicken cutlets, turn these ingredients into a simple salad with a drizzle of olive oil and balsamic vinegar.06of 26 Balsamic-Roasted Chicken Thighs with Portobellos & Shallots View RecipePhotographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Holly RaibikisThis quick and easy savory recipe gets a zip and tang of sweetness from balsamic glaze. The meaty portobellos pair perfectly with juicy chicken thighs.07of 26 20-Minute Creamy Skillet Chicken with Corn, Tomato & Basil View RecipeJacob FoxThis saucy 20-minute chicken recipe features fresh summer corn, tomatoes and basil. Serve this light and tangy quick dinner over pasta or brown rice.08of 26 Crispy Chicken Cutlets with Butter-Chive Pasta View RecipeJennifer Causey; Styling: Lindsey Lower, Claire SpollenYou'll be amazed how crisp these schnitzel-inspired cutlets get with only 6 minutes of cooking.09of 26 Chicken Chorba View RecipeGreg DuPree"Chorba" comes from the Arabic word for drink, referring to this soup's thin broth. It's popular across North Africa and is prepared in numerous ways—with fish, meat or just veggies. This no-frills recipe was passed down to London-based chef Nargisse Benkabbou from her maternal grandmother. The simple ingredients make a tasty meal that evokes her past. "In Morocco, chorba is often enjoyed during Ramadan, so it always reminds me of the times we used to gather with my family to break the fast," she says. Benkabbou—who frequently flies to Marrakech, where she's the executive chef at L'Mida—aims to celebrate her heritage with every dish. But she doesn't hesitate to add her own modern twist. "I love spicy food," says Benkabbou. "So I always end up adding harissa to my chorba, although it's a bit untraditional."10of 26 Roasted Maple-Glazed Chicken & Carrots View RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatOlive oil and maple syrup transform into a sticky-sweet sauce in the hot oven. Drizzling the chicken drippings over the carrots amps up their flavor even more.11of 26 Air-fried General Tso's Chicken View RecipeGreg DupreeThis air-fryer riff on the Chinese takeout classic saves the day with less clean-up than deep frying at home. Air fryer sizes vary (hence the cook time's wide range); if you have a smaller air fryer, commit to cooking in batches so that there's plenty of room for the air to circulate and crisp up the chicken.12of 26 Apricot-Glazed Chicken with Quinoa Pilaf View RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatA bitter-tasting compound called saponin coats the outside of quinoa seeds, requiring a quick rinse to remove it. But check the package: some brands come pre-rinsed, saving you a step.13of 26 Chicken Mushroom Potpie View RecipeJustin Walker; Styling: Carla Gonzalez-HartThis homey pie boasts creamy, savory sauce and refrigerated piecrust dough for convenience.14of 26 Creamy Lemon & Dill Skillet Chicken View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleThis creamy lemon and dill skillet chicken recipe is a true crowd-pleaser and makes for a perfect weeknight dinner. Chicken cutlets cook quickly, taking this recipe from skillet to table in only 20 minutes. The drippings and fond from the pan are at the heart of the tangy, vibrant pan sauce that you serve with the chicken. Drizzle any extra over pasta, rice or mashed potatoes served on the side.15of 26 Slow Cooker Chicken, Bacon & Potato Soup View RecipeIain Bagwell; Styling: Heather Chadduck HillegasThis chicken potato soup is perfect for ushering in fall: It's hearty enough for the beginning of soup season, yet brothy and veggie-packed so it doesn't feel too heavy. This recipe is ideal for a weekend, when you can check on the slow cooker after just a few hours. Although you can't leave it unattended all day, this chicken potato soup still offers the benefit of hands-free, fuss-free cooking. Baby red, Yukon Gold, or fingerling potatoes will all work well here, as they'll maintain their shape nicely during cooking. Pair this easy chicken and potato soup with a slaw or kale side salad and crusty whole-grain bread for a healthy, satisfying dinner.16of 26 Chicken with Mushroom Sauce View RecipeKelsey Grace HarrisonMake an easy chicken dish topped with a savory mushroom sauce for a tasty meal that's ready in minutes.17of 26 Superfast Crispy Chicken Thighs View RecipeJennifer Causey; Styling: Lindsey LowerThe skin is a treat. Here are four keys to making it crispy: First, pat the skin dry before you season it. Second, place the chicken, skin side down, in a heavy skillet over medium-high heat. Your pan may spit a little fat and smoke as if you were frying bacon. If that bothers you, then turn the heat down, increase the cook time, and gently render the fat from the skin. Third, watch the edges of the skin. When they go golden, pop the skillet in the hot oven. Fourth, flip the thighs during the last few minutes. Hot air will wash over the skins, crisping them.18of 26 Air Fryer Popcorn Chicken View RecipeAaron KirkDredging the chicken bits in finely-crushed cornflakes add a nice crunch, plus they brown better in the air fryer than if you were to use flour. Don't skip the powdered sugar, as it also helps brown the popcorn chicken pieces (and also balance the dried spices)19of 26 Ajiaco Bogotano (Potato Soup with Corn, Chicken & Capers) View RecipeGreg DuPreeAjiaco celebrates a key crop in the Andes Mountains region, where more than 4,000 potato varieties are grown. There are three types in this soup. Cookbook author and food stylist Mariana Velásquez uses russets to stand in for Sabanera potatoes, which practically dissolve into the broth, giving it body. Yukon Golds and tiny creamer potatoes replace Pastusas and Criollas—the former lends a golden hue and the latter a sweet, almost buttery flavor. Guascas—a fragrant herb also known as galinsoga, gallant soldier or potato weed—imparts a slightly bitter taste unmatched by anything else, Velásquez says. (Look for it dried online or in the few Colombian markets in the U.S.; you can also find it fresh at farmers' markets.) The soup takes her back to her childhood in Bogotá. She remembers one Friday each month being "Ajiaco Day" at her all-girls school. "They would bring the bowls of broth to each of us and then place the avocados, corn, chicken, capers and cream in the center of the table," she says. "It was the most special lunch and we all loved it."20of 26 Chicken Miso Curry View RecipeRick PoonCookbook author and cooking teacher Sonoko Sakai has a passion for miso, the fermented bean paste that's a staple in Japan. Here, it adds depth of flavor to curried chicken and vegetables. If you make the curry roux ahead of time, you can add it to broth or water like bouillon.21of 26 Goat Cheese-Stuffed Chicken View RecipePhoto: Alison Miksch; Styling: Lindsey LowerGoat cheese is a luscious and creamy cheese that's lower in calories, fat and sodium than other soft cheeses. Here, we combine it with fresh herbs and garlic, then stuff the mixture inside chicken breasts for a deliciously speedy weeknight dinner.22of 26 Roasted Chicken Thighs & Radishes with Lemon Crème Fraîche View RecipeJacob FoxRoasting radishes helps mellow out their spiciness. We reduce food waste by using their tops, too—they add color and a slightly bitter bite. If your radishes come without tops, sub in another dark leafy green, such as chopped kale.23of 26 Honey-Garlic Chicken Skewers View RecipeCrystal HughuesThese lightly sweet and savory honey-garlic chicken skewers are a real crowd pleaser. The sweet marinade gets nice and sticky with a little char from the grill. Serve these as a quick weeknight dinner or double the recipe for a weekend barbecue.24of 26 Spicy Coriander-Cumin Chicken Thighs View RecipeJacob FoxToasting whole ancho chile pieces with coriander, cumin and fennel seeds before grinding with a little lime zest makes a fragrant and flavorful spice blend for the chicken here.25of 26 Slow-Cooker Buffalo Chicken Chili View RecipeAli RedmondIf you like Buffalo wings, you'll love the flavors in this warm, hearty chili that comes together easily in the slow cooker. Sour cream helps cut the heat, but you could also use plain strained yogurt.26of 26 Skillet Honey-Garlic Chicken Thighs View RecipeGreg DupreeThis one-skillet honey-garlic chicken recipe is quick and easy enough for a weeknight dinner. It has well- balanced flavors of sweet and sour plus a hit of heat from hot honey. A pat of butter lends a silky texture to the sauce and helps carry the flavors.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
16 Easy Dinners to Help Lower Blood Pressure and Blood SugarTrending Videos Try one of these diabetes-friendly meals that can also help lower your blood pressure, and you'll have dinner on the table in 30 minutes. Each of these delicious recipes helps support heart health, as they're packed with potassium and contain lower amounts of saturated fats and sodium. Additionally, these dinners feature complex carbs like whole grains and veggies to meet our diabetes-friendly nutrition parameters. Recipes like our Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers and our Spicy Orange Beef & Broccoli Stir-Fry are great choices for an easy, flavorful and nutritious meal at the end of the day.01of 16 Chipotle Chicken Quinoa Burrito Bowl View RecipeThis flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.02of 16 Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers View RecipeBusy weeknights beg for something simple like this salmon sheet-pan dinner. Like the name suggests, it's all cooked on one pan. The potatoes get a head start, followed by sweet bell peppers and finally chili-coated salmon fillets. It's a complete meal with easy cleanup!03of 16 Spicy Orange Beef & Broccoli Stir-Fry View RecipeWith fresh broccoli, ginger, red bell peppers and plenty of fresh citrus, this healthy beef stir-fry is sure to become a favorite. And it's ready in 30 minutes, making it the perfect healthy weeknight dinner. Serve with brown rice.04of 16 Mushroom-Swiss Turkey Burgers View RecipeIn this gluten-free turkey burger recipe, lean ground turkey stands in for ground beef, and portobello mushrooms produce a juicy, flavorful alternative to the traditional bun. Melted Swiss cheese, sliced tomato and arugula top off this delicious low-carb dinner!05of 16 No-Cook Black Bean Salad View RecipeThe dressing for this vegan black bean salad gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.06of 16 Cheeseburger Stuffed Baked Potatoes View RecipeSkip the bun and serve all of your favorite cheeseburger ingredients--beef, cheese, tomatoes, red onions and lettuce--with baked potatoes for a hearty and easy dinner recipe that kids and adults will love. Feel free to swap out the ground beef for ground turkey or tofu crumbles.07of 16 One-Pot Garlicky Shrimp & Spinach View RecipeShrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.08of 16 BBQ Baked Potatoes with Pork & Broccoli View RecipeUse leftover cooked pork to whip together these easy BBQ pork baked potatoes. Add steamed broccoli and Cheddar cheese to round out this easy healthy dinner.09of 16 Salmon Couscous Salad View RecipeThis healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.10of 16 Tex-Mex Pasta Salad View RecipeA light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.11of 16 Stuffed Potatoes with Salsa & Beans View RecipeTaco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado. This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets.12of 16 Ham and Broccoli Topped Baked Potato View RecipeJazz up your simple baked potato with a quickly microwaved topping.13of 16 Pork Paprikash with Cauliflower "Rice" View RecipeCut carbs and calories by using cauliflower "rice" instead of regular rice in this 30-minute pork paprikash recipe.14of 16 Smoked Salmon Stuffed Baked Potatoes View RecipeStep aside, bacon--these loaded baked potatoes are stuffed with smoked salmon, sour cream and chives for a fresh take on this comfort-food staple, and an easy healthy dinner.15of 16 Baked Halibut with Brussels Sprouts & Quinoa View RecipeFish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.16of 16 Pan-Seared Steak with Crispy Herbs & Escarole View RecipeThis easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
These Tilapia Fish Tacos Will Transport You to the Beach Photo: Photographer: Robby Lozano, Food Stylist: Jennifer WendorfActive Time:20 minsTotal Time:20 minsServings:4 Nutrition Profile:Diabetes AppropriateGluten-FreeHigh-ProteinNut-FreeSesame-FreeJump to Nutrition Facts Nutrition Notes Is Tilapia a Healthy Fish? Yes, tilapia is healthy. It's a white fish that is a great source of protein and other nutrients, including phosphorus, vitamin D and selenium. Selenium is a mineral that acts as an antioxidant that supports the thyroid and helps produce hormones that are essential for proper growth and development. Phosphorus is also a mineral and works with calcium to support healthy, strong bones and teeth. Tilapia is also a good source of potassium, which offers support to bones, nerves and muscles. What's in Coleslaw Mix and Is It Healthy? Coleslaw mix is typically shredded green cabbage and carrots. Some mixes also include shredded red cabbage. Cabbage is loaded with nutrients and antioxidants, including vitamin C. Eating cabbage has been linked to reduced inflammation and a lowered risk of cancer. Are Avocados Healthy? Avocados are high in fiber, which feeds the beneficial bacteria in your gut. They're also packed with potassium, folate, magnesium and monounsaturated fats, which together help nourish your heart and brain. Tips from the Test Kitchen Can I Grill the Tilapia? Yes, you can! Brush the tilapia with oil and rub the spice mixture evenly over both sides of the fish. Preheat your grill to high heat, 450 to 500°F. Oil the grill grates by soaking a paper towel in oil and holding it with tongs to rub over the grates. Grill the tilapia fillets until they release easily with a spatula, 3 to 4 minutes. Flip gently and continue grilling until the fish is opaque, 2 to 3 minutes. What Are Fresno Chiles? Is There a Substitute? Fresno chiles are chile peppers that were originally developed and grown in Fresno, a county in California. They look similar to jalapeño peppers but have thinner walls and are slightly spicier. If you can't find a Fresno chile, you can use a jalapeño pepper instead. What to Eat with Tilapia Tacos Serve tilapia tacos with your favorite sides, such as Arroz Rojo Mexicano (Mexican Red Rice), mashed black beans, grilled corn or chips and salsa. Frequently Asked Questions What Kind of Fish Is Best for Fish Tacos? Any flaky white fish like cod, haddock or mahi mahi works well here. If using frozen fish fillets, thaw them completely before cooking.Additional reporting by Carrie Myers and Jan ValdezIngredients1 teaspoon ground cumin1 teaspoon chipotle chile powder½ teaspoon smoked paprika½ teaspoon garlic powder¾ teaspoon salt, divided1 ¼ pounds tilapia fillets (about 3 fillets), patted dry2 tablespoons canola oil3 cups shredded coleslaw mix⅓ cup thinly sliced radishes (about 2 medium)2 ½ tablespoons lime juice, divided¼ cup whole-milk plain yogurt ¼ cup mayonnaise3 tablespoons chopped fresh cilantro1 Fresno chile, chopped8 (6 inch) corn tortillas, warmed1 small ripe avocado, pitted and slicedDirectionsHeat a large cast-iron skillet over medium-high heat for 5 minutes. Stir cumin, chipotle powder, paprika, garlic powder and 1/4 teaspoon salt together in a small bowl. Rub the spice mixture evenly over both sides of fish.Add oil to the hot skillet; swirl to coat. Place the fish in the pan in an even layer; cook, flipping once, until it flakes easily with a fork and is completely opaque, about 5 minutes. Transfer to a plate.Meanwhile, combine coleslaw mix and radishes in a medium bowl. Drizzle with 2 tablespoons lime juice and sprinkle with 1/4 teaspoon salt; toss to coat.Whisk yogurt, mayonnaise, cilantro, chile and the remaining 1 1/2 teaspoons lime juice and 1/4 teaspoon salt in a medium bowl.Flake the fish into bite-size chunks; divide among 8 tortillas. Top with the coleslaw mixture and avocado; drizzle evenly with the sauce. Serve immediately.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)509Calories29g Fat31g Carbs34g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size2 tacosCalories509% Daily Value *Total Carbohydrate31g11%Dietary Fiber8g29%Total Sugars3gProtein34g68%Total Fat29g37%Saturated Fat5g25%Cholesterol79mg26%Vitamin A1684IU34%Vitamin C36mg40%Vitamin D177IU44%Vitamin E4mg27%Folate84mcg21%Vitamin K44mcg37%Sodium666mg29%Calcium106mg8%Iron2mg11%Magnesium94mg22%Potassium867mg18%Zinc2mg18%Vitamin B122mcg83%Omega 32gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
18 Three-Step Anti-Inflammatory Dinner RecipesTrending Videos Anti-inflammatory foods like dark leafy greens, omega-3 rich fatty fish and whole grains are the highlight of these easy dinner recipes. In just three steps or less, you can have a flavorful meal on the table that can help your body fight against pesky symptoms of inflammation like muscle aches, mental fog and digestive issues. Recipes like our Salmon & Avocado Poke Bowl and Butternut Squash Soup with Apple Grilled Cheese Sandwiches are easy to make, packed with nutrients and help you feel your best.01of 18 Spinach, Lima Bean & Crispy Pancetta Pasta View RecipeWe opt for fresh spinach pasta here--it cooks quickly and adds a pop of color. Cooking lima beans in pancetta drippings infuses them with flavor.02of 18 Salmon & Avocado Poke Bowl View RecipePoke (pronounced poh-kay), the bite-size marinated fish salad famous in Hawaii, is so popular that it's sold by the pound in supermarkets. Now it has crossed the Pacific to become the meal-in-a-bowl du jour, served in eateries from Los Angeles to New York. But it's easy to make at home with this quick recipe. Sriracha and Chinese-style mustard add a touch of heat to the classic poke seasoning of soy sauce and sesame oil. Serving it over a brown rice salad makes it a meal.03of 18 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce View RecipeQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.04of 18 Butternut Squash Soup with Apple Grilled Cheese Sandwiches View RecipeLayering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.05of 18 One-Pot Lemon-Broccoli Pasta with Parmesan View RecipeThis hearty pasta dish with bright, fresh flavor is ideal for busy weeknights. The Parmesan adds welcome saltiness and notes of umami and you get added texture from the slight crunch of broccoli and whole-wheat noodles. Add some shredded rotisserie chicken, grilled shrimp or crispy chickpeas to punch up the protein.06of 18 One-Pot Lentil & Vegetable Soup with Parmesan View RecipeAntonis AchilleosThis lentil-vegetable soup is packed with kale and tomatoes for a filling, flavorful main dish. If you have it, the Parmesan cheese rind adds nuttiness and gives the broth some body. If you avoid cheese made with rennet, look for vegetarian Parmesan cheese, which is made without it.07of 18 Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas View RecipeThis fragrant turmeric rice bowl topped with leftover spiced roasted root vegetables and chickpeas is inspired by flavors from India for an easy, vegetarian dinner.08of 18 Quinoa Chili with Sweet Potatoes View RecipeJennifer CauseyThis hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.09of 18 Egg Drop Soup with Instant Noodles, Spinach & Scallions View RecipeWhisking a beaten egg into simmering broth is a quick and easy way to add creaminess and protein to noodle soup mix. Add freshness with a handful of baby spinach at the end. This recipe can easily be doubled to serve 2 and use the whole package of noodles. To cut back on sodium, look for noodle varieties with less than 600 mg sodium per serving or use less of the seasoning packet.10of 18 Buffalo Cauliflower Tacos View RecipeThe avocado and ranch help soften the spiciness of the roasted Buffalo cauliflower, which is perfectly tender and flavorful in these vegetarian tacos. The roasted corn adds some sweetness and the romaine some fresh, crisp, crunch.11of 18 Kale & Avocado Salad with Blueberries & Edamame View RecipeBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.12of 18 Chicken Parmesan & Quinoa Stuffed Peppers View RecipeChicken Parm gets a fun low-carb and gluten-free twist with these cheesy stuffed peppers with chicken and quinoa. Serve with a salad for a healthy dinner that's easy to prep too.13of 18 Chicken & Kale Soup View RecipeThis easy chicken and kale soup will keep you warm on a cold and rainy day or any day that calls for a simple, hearty soup. For convenience, you can make this soup with frozen kale without the need to thaw it beforehand.14of 18 Black Bean-Quinoa Bowl View RecipeThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.15of 18 Roasted Vegetable & Black Bean Tacos View RecipeThese hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.16of 18 Creamy Spinach Pasta View RecipeThis might be one of the creamiest light pasta dishes you've ever had! The mascarpone cheese adds a richness to the spinach pasta that's unexpected—especially in a healthy pasta recipe.17of 18 20-Minute Balsamic Mushroom & Spinach Pasta View RecipeAntonis AchilleosThis 20-minute veggie pasta dish is super savory, thanks to meaty mushrooms, while the natural sweetness from the balsamic vinegar, basil and pistachios brighten up this quick, healthy vegetarian dinner.18of 18 Easy Tuna Cakes with Greens & Lemon Dressing View RecipeAntonis AchilleosDried herbs, white beans and canned tuna come together in these easy tuna cakes served over greens. A lemony dressing ties this quick dinner together.Originally appeared: EatingWell.com, August 2023Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Creamy Sausage & Cheese Tortellini Soup Photo: Photographer: Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterActive Time:30 minsTotal Time:30 minsServings:6 Nutrition Profile:High-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition Facts Nutrition Notes Is Pork Sausage Nutritious? Pork is a nutritious source of high-quality protein, provides several B vitamins and is a good source of choline, an essential nutrient for developing babies' brains and spinal cords during pregnancy. If you're concerned about the amount of fat in pork sausage, simply swap it out for turkey or chicken Italian sausage. Are Canned Tomatoes Healthy? Tomatoes are filled with antioxidants that help keep your heart, skin and eyes healthy. They're also an excellent source of vitamin C and a good source of potassium and vitamin K. Cooking and canning tomatoes increases the availability of the antioxidant lycopene. Lycopene has been shown to help protect skin from UV rays and may help protect from some cancers. Is This Soup High-Protein? Yes, this soup provides 24 grams of protein per serving, which fits within EatingWell's guidelines to be considered a high-protein dish. The primary contributors of protein in this soup are the sausage and the cheese tortellini. Tips from the Test Kitchen I Don't Have Salt-Free Dried Italian Seasoning, What Can I Use Instead? You can make your own Italian seasoning blend with dried herbs from your pantry, like oregano, basil, thyme, sage and rosemary. Store in an airtight jar for up to 6 months. Can I Use Frozen Cheese Tortellini? Yes, you can! Cook according to the package directions until tender. Tortellini can be delicate, so don't overcook them or they'll fall apart in the soup. Can I Use Milk Instead of Half-and-Half? If you don't have half-and-half on hand, you can use whole milk instead. The soup will be slightly less creamy with a lighter broth. Frequently Asked Questions Can I Make Creamy Sausage & Cheese Tortellini Soup Ahead? To prevent the tortellini from getting too soggy, it's best to cook them right before serving. The broth can be made ahead, following the recipe through Step 2. Refrigerate the broth in an airtight container for up to 3 days. Reheat on the stovetop, then proceed with Steps 3 and 4. What Do You Eat with Tortellini Soup? Serve this cheese tortellini soup with a simple side salad and crusty bread. It's also delicious paired with an Herb & Arugula Salad with Balsamic Vinaigrette, a crunchy Fennel, Radish & Cucumber Salad or a Caesar Salad with Crispy Artichokes for dinner.Additional reporting by Carrie Myers and Jan ValdezIngredients2 tablespoons extra-virgin olive oil1 pound mild or hot Italian pork sausage, casings removed1 cup chopped yellow onion½ cup chopped carrot1 tablespoon minced garlic (about 3 cloves)1 teaspoon salt-free dried Italian seasoning3 cups unsalted chicken broth1 (15-ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, undrained1 (9-ounce) package refrigerated cheese tortellini (such as Buitoni)3 ½ cups baby spinach1 cup half-and-halfDirectionsHeat oil in a large Dutch oven over medium-high heat. Add sausage; cook, stirring to crumble, until browned and no longer pink, about 5 minutes. Add onion and carrot; cook, stirring occasionally, until the onion is translucent, about 4 minutes. Add garlic and Italian seasoning; cook, stirring constantly, until fragrant, about 1 minute.Stir in broth and tomatoes; bring to a boil over high heat. Reduce heat to medium to maintain a simmer; cook, covered, until the carrots are tender, about 5 minutes.Uncover and return to a boil over high heat. Add tortellini. Reduce heat to maintain a gentle boil; cook according to package directions.Reduce heat to medium-low; stir in spinach and half-and-half. Stir gently until the spinach wilts, about 1 minute. Ladle the soup into 6 bowls.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)396Calories19g Fat33g Carbs24g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Size1 1/3 cupsCalories396% Daily Value *Total Carbohydrate33g12%Dietary Fiber3g11%Total Sugars8gProtein24g48%Total Fat19g24%Saturated Fat7g35%Cholesterol54mg18%Vitamin A3125IU63%Vitamin C13mg14%Vitamin D5IU1%Vitamin E1mg4%Folate10mcg3%Vitamin K72mcg60%Sodium745mg32%Calcium158mg12%Iron3mg17%Magnesium23mg5%Potassium302mg6%Zinc1mg9%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Butternut Squash Pasta Photo: Photographer: Stacy K. Allen, Prop stylist: Julia Bayless, Food stylist: Ana KelleyActive Time:30 minsTotal Time:30 minsServings:4 Nutrition Profile:Egg-FreeHigh FiberNut-FreeSesame-FreeVegetarianJump to Nutrition Facts Nutrition Notes Is Butternut Squash Nutritious? Butternut squash is one of several winter squash varieties and is loaded with nutrition. In just 1 cup of butternut squash, you'll get a whopping 400% of your daily vitamin A and 3 grams of fiber. It's also high in vitamin C, and a good source of B vitamins, potassium and magnesium. Butternut squash is also rich in the antioxidant zeaxanthin, which research suggests may help protect the eyes, heart and immune system. Is This Recipe Vegetarian? Yes, as long as you use Parmesan cheese that does not contain rennet, an animal-derived enzyme that helps the milk naturally coagulate during the cheese-making process. Look for Parmesan cheese that specifically states the fact that it's vegetarian-friendly, like Organic Valley's Parmesan cheese. What Are the Benefits of Whole-Wheat Spaghetti? Can I Use Another Type? Whole wheat is a whole grain, and whole grains have numerous health benefits. They're filled with heart-healthy soluble fiber, vitamins, minerals and antioxidants that have been shown to reduce inflammation. If you prefer, you could use regular spaghetti or other long noodles made with refined white flour, although it will alter the nutrition of the recipe. If the taste of whole-wheat spaghetti is the issue, try using half whole-wheat and half regular noodles in this recipe. Tips from the Test Kitchen Can I Use Dried Thyme Instead of Fresh? If you don't have fresh thyme on hand, you can use 1/4 teaspoon to 1/2 teaspoon of dried thyme instead. What Is White Miso? Is There a Substitute? Miso is a savory fermented soybean paste. It's made from boiled or steamed soybeans fermented with koji, salt and yeast. There are many varieties of miso, which are typically divided into categories by color. White miso is fermented for a relatively short period of time. It has a smooth texture and mild, sweet flavor that works well here. If you can't find white miso, you can use other varieties of miso paste, such as awase (blended) or red. The other varieties of miso are saltier and more pungent, so you'll only need to use about 1/2 teaspoon to 1 teaspoon of it. Why Do I Need to Reserve Pasta Water? When boiling pasta, starch is released into the water. We reserve some of that starchy pasta water and slowly add it to the cooked pasta and blended butternut squash mixture until the sauce has a creamy consistency. The starch from the pasta water acts as a thickener, which helps the sauce cling to the pasta. Frequently Asked Questions What Can I Pair with Butternut Squash Pasta? Serve butternut squash pasta with a simple side salad for an easy dinner. It's also delicious paired with an Arugula & Fennel Salad with Lemon Vinaigrette, a hearty Kale Salad with Cranberries or a crunchy Red Cabbage Salad with Blue Cheese and Maple-Glazed Walnuts.Additional reporting by Carrie Myers and Jan ValdezIngredients3 tablespoons grapeseed oil or other neutral oil12 large leaves fresh sage2 cups cubed peeled butternut squash1 large shallot, chopped (about 1/2 cup)3 medium cloves garlic, smashed1 teaspoon chopped fresh thyme½ teaspoon salt¾ cup lower-sodium vegetable broth1 ½ teaspoons white miso8 ounces whole-wheat spaghetti3 tablespoons grated Parmesan cheeseDirectionsHeat oil in a large skillet over medium-high heat until shimmering. Add 6 sage leaves; cook, flipping once, until crispy, 30 seconds to 1 minute. Transfer to a paper-towel-lined plate. Repeat with the remaining 6 sage leaves. Do not wipe the pan clean.Add squash to the drippings in the pan; cook over medium-high heat, stirring occasionally, until softened and lightly charred in spots, 10 to 12 minutes. Add shallot, garlic, thyme and salt; cook, stirring often, until fragrant and softened, about 3 minutes. Add broth and miso; cook, stirring often, until the squash is very tender, about 4 minutes.Meanwhile, bring a large pot of water to a boil over high heat. Add pasta; cook according to package directions, until al dente. Reserve 1 cup cooking water; drain.Transfer the squash mixture to a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until very smooth, about 1 minute.Return the pasta and the squash mixture to the pasta pot; stir in 1/2 cup of the reserved cooking water. Cook over medium heat, stirring often and adding remaining cooking water, 1/4 cup at a time, as needed until the sauce is a saucy, creamy consistency and clings to the pasta, about 3 minutes. Add Parmesan, stirring constantly until melted and smooth, about 1 minute. Divide among 4 shallow bowls and garnish with the fried sage leaves.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)367Calories14g Fat55g Carbs11g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 cupCalories367% Daily Value *Total Carbohydrate55g20%Dietary Fiber7g25%Total Sugars5gProtein11g22%Total Fat14g18%Saturated Fat2g10%Cholesterol5mg2%Vitamin A7780IU156%Vitamin C17mg19%Vitamin D1IU0%Vitamin E4mg27%Folate63mcg16%Vitamin K2mcg2%Sodium478mg21%Calcium121mg9%Iron3mg17%Magnesium105mg25%Potassium568mg12%Zinc2mg18%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
21 15-Minute High-Protein Dinner RecipesTrending Videos Making a delicious, high-protein meal doesn't have to take all night. You can enjoy these easy dinners in just 15 minutes or less, and each recipe will provide you with at least 15 grams of protein per serving from sources like seafood, chicken and whole grains. That protein can help you stay full for longer and support healthy bones, digestion and muscle recovery. Recipes like our Grilled Red Snapper and BBQ Chicken Tacos with Red Cabbage Slaw are flavorful and nutritious ways to end the night.01of 21 Grilled Red Snapper View RecipeThis simple grilled red snapper recipe has clean flavors and a nice char from the grill. It's well-seasoned but not overly spicy. Serve with grilled veggies or a green salad to make it a meal.02of 21 10-Minute Tuna Melt View RecipeJoy HowardThis variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.03of 21 15-Minute Pesto Shrimp View RecipePhotographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire SpollenThis versatile and quick pesto shrimp can be served alongside a hunk of crusty bread, over pasta or rice, or even used as a topping for pizza. Look for shrimp that are free from preservatives, which can alter the texture and add sodium to the dish. We like the brightness and fresh flavor of refrigerated pesto, but a homemade classic basil pesto will make the dish extra special.04of 21 BBQ Chicken Tacos with Red Cabbage Slaw View RecipeThis zippy, creamy slaw is so good you might find yourself making it for other sandwiches. Still, it pairs beautifully with the tangy pulled chicken for an incredibly quick dinner you can make even on your busiest nights. To save even more time, use a preshredded coleslaw blend.05of 21 Salmon with Roasted Red Pepper Quinoa Salad View RecipeThis zesty quinoa salad is delicious all on its own, with inspiration from the Mediterranean. Make a double batch for lunches later in the week.06of 21 Lemon Chicken Pasta View RecipeIn this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.07of 21 Spinach Ravioli with Artichokes & Olives View RecipeStore-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).08of 21 Lobster Roll View RecipeBecky Luigart-Stayner; Mary Catherine MuirWe might be a little biased, but we think this is the best lobster roll recipe of all time. This is the classic New England lobster roll recipe: a basic hot dog bun filled with lobster salad. There are no fancy seasonings here; the lobster is showcased in a simple mayonnaise dressing. This salad is also great over greens for a main dish.09of 21 Avocado Tuna Spinach Salad View RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.10of 21 Honey-Garlic Butter Shrimp View RecipeMarty BaldwinQuick-cooking shrimp are coated in a sweet-spicy mixture of honey, garlic and crushed red pepper for a flavorful bite. Serve over pasta or add to salad greens for a boost of protein.11of 21 Avocado Tuna Salad View RecipePhotography / Greg DuPree, Styling / Ruth BlackBurn / Julia BaylessJazz up a can of tuna with this easy avocado tuna salad recipe. Silky avocado adds creaminess that's cut with a hit of acidity from lemon and a briny punch from feta cheese. Romaine hearts and cucumber offer refreshing crunch.12of 21 Tuna Salad with Egg View RecipePhotography / Jennifer Causey, Styling / Ali Ramee / Audrey DavisThis simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together and chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.13of 21 Salt & Pepper Shrimp with Snow Peas View RecipeIn China, salt and pepper shrimp is traditionally made with tongue-numbing Sichuan peppercorns. If you have some in the pantry, feel free to use them here; we opted for a combo of easier-to-find white and black pepper. The white pepper adds earthy flavor, while black kicks up the heat.14of 21 Gluten-Free Teriyaki Chicken with Broccoli View RecipeEveryone loves teriyaki chicken—and this one is better for you with much less added sugar. It's also gluten-free so long as you use tamari (aka gluten-free soy sauce). Feel free to swap out the broccoli for any veggie—carrots, snow peas, green beans—that you have on hand.15of 21 Chopped Chicken & Sweet Potato Salad View RecipeThis easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.16of 21 3-Ingredient Teriyaki Edamame Sauté View RecipeCarolyn A. Hodges, R.D.Whip up this high-fiber, plant-based stir-fry for a quick and convenient dinner. Look for bottled teriyaki sauce labeled less sodium or reduced sodium to cut back on the salt without sacrificing flavor.17of 21 Salmon Couscous Salad View RecipeThis healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.18of 21 Sweet & Sour Pork with a Sesame Crust View RecipeYou'll recognize the flavors of sesame, soy and white pepper from the beloved restaurant dish that inspired this recipe for sweet and sour (boneless) pork chops. White pepper is more mild and earthy than black pepper, but either will work here.19of 21 Tex-Mex Pasta Salad View RecipeA light and creamy green-salsa dressing highlights this easy pasta salad with Southwestern flavors.20of 21 Chopped Salad with Chicken & Creamy Chipotle Dressing View RecipePhotography / Jennifer Causey, Styling / Melissa Gray / Kay ClarkeThis chopped salad with chicken is smoky and zesty thanks to the creamy chipotle dressing. Cilantro adds a pop of freshness to each bite.21of 21 BBQ Chicken Bowls View RecipeThese BBQ chicken bowls are perfect for weeknight dinners. They come together in just 15 minutes and are chock-full of the classic barbecue flavors you love, including saucy beans, coleslaw and potatoes.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
13 Veggie-Packed Pasta BakesTrending Videos Are you in search of a creamy, veggie-packed mac & cheese? How about a tangy and tomatoey pasta dish? Well, look no further than these delicious pasta bake recipes! They're packed with lots of flavorful vegetables like eggplant, spinach and zucchini to help you incorporate enough veggies in your eating pattern. Recipes like our Penne with Sausage & Eggplant Bolognese and Baked Spinach & Feta Pasta are healthy and comforting dinner options for any night of the week.01of 13 Creamy Sun-Dried Tomato & Roasted Red Pepper Casserole View RecipeSara HaasThis healthy vegetarian casserole is a standout on any table. Crushed red pepper provides a little kick to this creamy main dish. We love the ease of jarred roasted red peppers, but if you have time, feel free to roast them yourself.02of 13 Spinach-Tomato Macaroni & Cheese View RecipeAn old-school classic gets a boost of nutrition and flavor from garlicky spinach and tomatoes in this healthy mac and cheese recipe.03of 13 Penne with Sausage & Eggplant Bolognese View RecipeHere, we infuse eggplant Bolognese with savoriness by cooking the eggplant in the sausage drippings. Serve this family-friendly baked pasta with a salad and pour the adults a glass of Chianti.04of 13 Ham & Chard Stuffed Shells View RecipeIn this healthy stuffed shells recipe, tons of dark leafy chard replaces some of the cheese. Kale and/or collards are good substitutes for the chard as well. Serve with a salad with Italian vinaigrette.05of 13 Baked Mac & Cheese View RecipeMac & cheese can be a true comfort on a gloomy day, and our healthy update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.06of 13 Baked Spinach & Feta Pasta View RecipeJason DonnellyFeta softens in the oven before it's combined with spinach and pasta, with the pasta cooking right in the baking dish. Enjoy this one-pan pasta with feta dish on its own as a vegetarian main or serve with sautéed chicken breast for a boost of protein.07of 13 Roasted Vegetable Lasagna View RecipeRoasted vegetables add tons of hearty flavor to this easy vegetarian lasagna made with jarred pasta sauce.08of 13 Spinach & Cheese Stuffed Shells View RecipeOur stuffed shells are filled with spinach, sautéed onions and part-skim ricotta and topped with prepared marinara sauce and Parmesan cheese. The shells hold and reheat well, which makes them great for entertaining.09of 13 Balsamic Chicken Pasta Bake with Zucchini Noodles View RecipePacked with plenty of vegetables and tons of flavor, this chicken pasta bake is inspired by the ingredients in a caprese salad.10of 13 Gruyere, Asparagus & Pea Baked Pasta View RecipeThis healthy casserole recipe contains tons of veggies alongside whole-wheat pasta for a satisfying dinner kids and adults will enjoy.11of 13 Tuna Casserole with Orzo, Eggplant & Feta View RecipeTuna casserole is a timeless comfort-food recipe; this one incorporates eggplant, artichoke hearts, oregano, olives and feta cheese for a Greek-inspired flair.12of 13 Salmon Noodle Casserole View RecipePhotographer: Brie Goldman, Food Stylist: Charlie WorthingtonThis salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.13of 13 Baked Ziti & Summer Veggies View RecipeJohn Autry and Randy Mayor; Styling: Cindy BarrAdd pops of color to this 40-minute baked ziti with summer veggies like squash, zucchini, and tomato.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
19 Comforting & Cozy 30-Minute Dinners for FallTrending Videos Enjoying a warm and comforting dinner that's perfect for fall has never been easier. Whether you prefer creamy pasta, hearty soup or seasonal salad, you'll find a cozy and delicious meal here that you can make in just 30 minutes or less. Recipes like our Kale, Quinoa & Apple Salad and Potsticker & Vegetable Soup are the perfect way to keep comfy in the cooler fall temperatures.01of 19 Potsticker & Vegetable Soup View RecipeSkip the frying pan and make a full meal out of store-bought dumplings with this quick and easy 30-minute soup. Shao Hsing (or Shaoxing) is a seasoned rice wine used in Chinese cooking. Look for it in Asian specialty markets or with other Asian ingredients in large supermarkets.02of 19 Kale, Quinoa & Apple Salad View RecipePhotographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors HallThis kale, quinoa and apple salad is perfect for fall. Fresh apples bring crisp autumn flavor, and the kale breaks down when it's massaged with the dressing. Nuts, fennel and quinoa add more layers of texture, while blue cheese lends a savory note.03of 19 Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce View RecipePhotography / Kelsey Hansen, Styling / Greg LunaTo achieve flavor quickly in this sun-dried tomato pasta recipe, we use the oil from sun-dried tomatoes to create the base of the cream sauce. Meanwhile, the residual heat of the pasta wilts the spinach in record time for a fast weeknight dinner.04of 19 Creamy White Chili with Cream Cheese View RecipeThis rich, yet healthy, white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don't have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.05of 19 Roasted Veggie & Quinoa Salad View RecipeQuick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch or easy one-dish dinner.06of 19 Chhole (Chickpea Curry) View RecipeThis healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.07of 19 Stuffed Sweet Potato with Hummus Dressing View RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!08of 19 Fig & Goat Cheese Salad View RecipeThe sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.09of 19 Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce View RecipeServe these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.10of 19 Apple-Cranberry Spinach Salad with Goat Cheese View RecipeThe tangy-sweet dressing in this spinach salad beautifully amplifies the apples and cranberries—and the creamy goat cheese transforms it into the perfect salad. Tasters raved about this easy fall salad. If you can't find Pink Lady apples, any sweet, crisp apple is a worthy substitute. Want to make this salad a main meal? Top with some rotisserie chicken, chickpeas or tofu.11of 19 One-Pot Chicken Alfredo View RecipeThis creamy, simple chicken Alfredo recipe is incredibly comforting and cheesy from the combination of Parmesan and cream cheese. You'll taste a nice pop of pepper and nutty notes from the whole-wheat pasta, too. Plus, it's a one-pot meal, which means less cleaning for you and a dish that will quickly become your best chicken Alfredo recipe.12of 19 Mixed Greens with Lentils & Sliced Apple View RecipeThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.13of 19 Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash View RecipeThis spaghetti-squash-for-pasta swap slashes both carbs and calories by 75% for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.14of 19 Cranberry-Balsamic Chicken Thighs View RecipeTo round out this healthy chicken dinner recipe, put some farro on to cook before you start cooking the chicken. Add some steamed broccoli and serve with a glass of pinot noir.15of 19 Chicken & White Bean Soup View RecipeOnce again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.16of 19 Minestra Maritata (Italian Wedding Soup) View RecipeForget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they're full-size, full-flavored and plenty filling.17of 19 Spinach & Artichoke Dip Pasta with Chicken View RecipeJamie VespaIf you love warm spinach and artichoke dip, then you'll love that we turned this classic dip into a creamy pasta dish with chicken. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare.18of 19 Cauliflower Tikka Masala with Chickpeas View RecipeIn this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower's nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that's ready in just 20 minutes.19of 19 Pasta e Fagioli with Instant Ramen Noodles View RecipeQuick sautéed vegetables, canned tomatoes, dried oregano and canned beans transform ramen noodle soup mix into this classic Italian favorite in minutes. To cut back on sodium, look for ramen varieties with less than 600 mg sodium per serving or use less of the seasoning packet.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
16 Easy Gut-Healthy Dinners to Help Lower Blood SugarTrending Videos Make these easy, diabetes-friendly dinners to support a healthy gut. Each recipe takes only 30 minutes or less to get on the table. Plus, you'll find this collection includes lots of prebiotic foods like garlic, legumes and leeks and fiber-packed ingredients like whole grains to support healthy gut bacteria and regularity. Not to mention, these dinner recipes are made with sodium-conscious ingredients and lower counts of saturated fat to be fit for those eating a diabetes-appropriate eating pattern. Try our Miso-Maple Salmon and Chipotle Chicken Quinoa Burrito Bowl for simple and delicious meals that you'll want to make again and again.01of 16 This Fiber-Packed White Bean & Spinach Salad Is Ready in Just 10 Minutes View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIn this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.02of 16 Chipotle Chicken Quinoa Burrito Bowl View RecipeThis flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.03of 16 Charred Shrimp, Pesto & Quinoa Bowls View RecipeThese shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.04of 16 Chhole (Chickpea Curry) View RecipeThis healthy Indian recipe is a flavorful chickpea curry that you can make in just 20 minutes. Also called chana masala, this dish is a comforting and delicious dinner.05of 16 Super Green Pasta View RecipePhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine KeelyPack in your veggies with this quick and easy green pasta. Plenty of kale and spinach transform into a vibrant green sauce once cooked and blended with basil, pine nuts and Parmesan cheese for a pesto-like flavor. Enjoy this easy vegetarian pasta as is, or add grilled chicken or white beans for a boost of protein.06of 16 Veggie & Hummus Sandwich View RecipeThis mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.07of 16 Mixed Greens with Lentils & Sliced Apple View RecipeThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.08of 16 Miso-Maple Salmon View RecipeWhite miso paste packs an umami punch to this healthy salmon recipe. But being the mildest and sweetest variety of the gluten-free fermented paste, it won't overpower this dish. Use any leftover salmon (within 3 days) to make our Lemon-Garlic Pasta with Salmon, Easy Scallion-Salmon Dip or Spicy Salmon Cakes (see Associated Recipes).09of 16 Hearty Chickpea & Spinach Stew View RecipeThis satisfying stew comes together in a snap. Mashed chickpeas add body to the broth, and tomato paste adds a savory note without adding too much sodium in this healthy recipe for weight loss.10of 16 Vegan Black Bean Burgers View RecipeThese easy vegan black bean burgers have a healthy dose of fiber thanks to the combination of black beans and quinoa. Cumin and chipotle chile powder give these vegan burgers a Southwestern spin. Using your hands to combine the mixture creates a soft, uniform texture.11of 16 Green Goddess Salad with Chickpeas View RecipeIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.12of 16 Chicken & Spinach Soup with Fresh Pesto View RecipeThis fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.13of 16 Classic Sesame Noodles with Chicken View RecipeSesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.14of 16 Grilled Chicken with Farro & Roasted Cauliflower View RecipeYou can find farro in most grocery stores, near the rice. If you can't find farro, you can use wheat berries or brown rice instead; cook according to package directions.15of 16 Chicken & White Bean Soup View RecipeOnce again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.16of 16 Pork & Kimchi Fried Rice View RecipeIn this healthy fried rice recipe, zucchini, carrots and kimchi are tossed with Korean gochujang for a delicious one-bowl dinner. If you don't have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Chicken, Feta & Cucumber Couscous Bowls Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia BaylessActive Time:20 minsTotal Time:40 minsServings:4 Nutrition Profile:Diabetes AppropriateEgg-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 tablespoon olive oil1 ½ cups whole-wheat Israeli couscous2 ¼ cups water½ cup plain whole-milk strained (Greek-style) yogurt3 tablespoons whole buttermilk1 ½ tablespoons white vinegar½ teaspoon kosher salt½ teaspoon freshly ground black pepper1 clove garlic, grated1 ½ tablespoons chopped fresh dill, divided12 ounces boneless, skinless rotisserie chicken (white and dark meat), shredded (about 3 cups)1 small English cucumber, halved lengthwise and sliced (about 1 1/2 cups)1 cup multicolored cherry tomatoes, halved½ cup thinly sliced red onion1 ounce feta cheese, crumbled (about 1/4 cup)DirectionsHeat oil in a large saucepan over medium-high heat. Add couscous; cook 3 minutes or until lightly toasted, stirring frequently. Add water; bring to a boil. Reduce heat; cover and simmer 14 minutes or until done. Drain; rinse with cold water. Drain.Combine yogurt, buttermilk, vinegar, salt, pepper and garlic in a bowl. Stir in 1 tablespoon dill.Divide the cooked couscous evenly among 4 bowls. Arrange chicken, cucumber, tomatoes, red onion and feta evenly over the couscous. Top each serving with about 3 tablespoons yogurt mixture; sprinkle with the remaining 1 1/2 teaspoons dill.Originally appeared: CookingLight Power Bowls IssueRate ItPrintNutrition Facts (per serving)473Calories14g Fat55g Carbs35g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 3/4 cupsCalories473% Daily Value *Total Carbohydrate55g20%Dietary Fiber5g18%Total Sugars4gProtein35g70%Total Fat14g18%Saturated Fat4g20%Sodium608mg26%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
18 Three-Step Sheet-Pan Dinner RecipesTrending Videos Photo: Jennifer CauseyThese sheet-pan dinners help you get an easy meal on the table. In three steps or less, you can make healthy recipes for pizza, fish tacos, chicken and more, and you'll only need to clean one pan when it's all done. Recipes like our Sheet-Pan Sausage & Peppers and Chicken Nachos are simple, flavorful dishes perfect for any night of the week.01of 18 Garlic Butter-Roasted Salmon with Potatoes & Asparagus View RecipeThis one-pan salmon and potatoes recipe makes a healthy and satisfying weeknight dinner. Melted garlic butter coats the salmon and vegetables, adding depth of flavor and richness to the dish.02of 18 Baked Fish Tacos with Avocado View RecipeInstead of deep-frying, the fish fillets in this quick-and-easy 5-ingredient recipe are coated with a flavorful seasoning blend and baked. Several varieties of flaky white fish can be used for these tacos. When you go to the market to purchase fish, the best strategy is to be flexible and choose the variety that looks freshest that day.03of 18 Sheet-Pan Sausage & Peppers View RecipeThis easy meal is bound to become a regular in your dinner rotation. It's super simple, comes together quickly and requires just one pan.04of 18 Spicy Jerk Shrimp View RecipeHere's a shrimp sheet pan supper that's roasted and caramelized to perfection! The pineapple in this recipe makes a sweet sauce that balances the heat of the Jamaican jerk seasoning.05of 18 Sheet-Pan Balsamic-Parmesan Chicken & Vegetables View RecipeThis flavorful dish--with the combination of balsamic vinegar and Parmesan cheese--makes a great weeknight meal since it requires little legwork (and only one pan!). The marjoram adds a distinct earthy aroma. If you don't have marjoram in your spice arsenal, you can use dried oregano instead. Both have a woodsy flavor that complements the dish beautifully.06of 18 Sheet-Pan Shrimp Fajitas View RecipePhotographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly RaibikisFajitas make an excellent weeknight meal. These come together faster than ever, using quick-cooking shrimp and veggies all on one sheet pan so you can focus on family rather than cleanup.07of 18 Roasted Salmon & Tomatoes with Garlic & Olives View RecipeKeep the mess to minimum with this easy sheet-pan dinner. Cherry tomato halves roast alongside salmon fillets and make a delicious topping combined with olives, garlic and thyme in this easy fuss-free dinner.08of 18 Chicken Nachos View RecipeJennifer CauseyThese chicken nachos have crunchy chips topped with hot spiced shredded chicken, beans and melted cheese with cooling chunks of avocado, red onion and cilantro. If you like the heat, add jalapeño slices at the end. These quick nachos work well with shredded chicken breast or rotisserie chicken if you have leftovers around.09of 18 Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette View RecipeRoasting chicken thighs directly on top of the vegetables bastes the scallions and potatoes with delicious drippings in this healthy dinner recipe.10of 18 Sheet-Pan Shrimp Fried Rice View RecipeThis sheet-pan shrimp fried rice recipe is a great way to use leftover rice, but you could also use pre-cooked microwave rice. Let it come to room temperature while you chop the veggies. Sambal, the spicy chile-based condiment popular in Indonesia, Malaysia and southern India, provides a kick.11of 18 Best Oven-Baked Salmon View RecipePhotographer: Jen Causey, Food Stylist: Jennifer WendorfLemon, fennel and dill impart delicious flavor in this easy baked salmon recipe. Baking the lemon slices releases the juices and essential oils from the rind. Serve with fingerling potatoes and asparagus, or enjoy with a simple salad.12of 18 Sheet-Pan Caprese Pizza View RecipeThis light and flavorful caprese pizza is ready when the tomatoes are just heated through and the mozzarella cheese is slightly melted. If you want a little more on this pizza, it'd be delicious with a few slices of prosciutto. Chef tip: let your dough come up to room temperature before you stretch it--it'll make it much easier to work with.13of 18 Sheet-Pan Shrimp & Asparagus View RecipePhotography / Fred Hardy, Styling / Ruth BlackburnThis sheet-pan shrimp and asparagus is a complete meal all on one pan! The shrimp and asparagus cook perfectly together. Crushed red pepper adds a dash of heat while lime juice brightens the dish.14of 18 Sheet-Pan Harissa Chicken & Vegetables View RecipeThis one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce.15of 18 Ginger Roasted Salmon & Broccoli View RecipeThis quick Asian salmon recipe uses the sauce for both glazing the salmon and tossing with the broccoli. Serve over rice noodles or brown rice tossed with sesame oil and scallions.16of 18 Sheet-Pan Garlic-Soy Chicken & Vegetables View RecipePhotographer / Brie Passano, Food Stylist / Annie Probst, Prop Stylist / Holly RaibikisThis easy dish comes together quickly and is cooked all on one baking sheet. Putting the pan in the oven while it preheats makes it hot enough to lightly sear the chicken and vegetables, adding texture and flavor and also reducing the cook time. Chicken thighs emerge from the oven succulent and coated in the savory sauce (with less salt because of the low-sodium soy sauce) and fragrant from the garlic, ginger and scallions. We recommend serving this with brown rice or whole-wheat noodles.17of 18 Sheet-Pan Maple-Mustard Pork Chops & Carrots View RecipeYou need just one pan for this satisfying weeknight dinner. A sweet and savory maple-mustard glaze livens up baked pork chops, while the carrots are jazzed up with flavor-boosting and anti-inflammatory garlic, ginger and turmeric. Rainbow carrots add colorful pizazz, but regular orange carrots are a just-as-tasty substitute. Pork dries out easily--using an instant-read thermometer ensures meat is cooked safely, but still moist.18of 18 Honey-Harissa Chicken Thighs View RecipeJacob FoxHarissa, a hot chile pepper paste that hails from northern Africa, adds tons of flavor and shines when it's combined with honey to make a sweet coating slathered on chicken thighs. Serve with brown rice and roasted carrots.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Bang Bang Chicken Checks All the Boxes Photo: Photographer: Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterActive Time:20 minsTotal Time:30 minsServings:4 Nutrition Profile:Dairy-FreeDiabetes AppropriateHigh-ProteinNut-FreeSesame-FreeJump to Nutrition FactsIngredients1 ¼ cups whole-wheat panko breadcrumbs1 tablespoon canola oil1 pound boneless, skinless chicken breasts, cut into 1 1/2-inch pieces1 tablespoon mayonnaise plus 1/3 cup, divided2 tablespoons sweet chili sauce1 ½ tablespoons lime juice1 tablespoon Sriracha1 teaspoon onion powder¼ teaspoon saltDirectionsPreheat oven to 450°F. Place a wire rack on a rimmed baking sheet. Stir panko and oil together in a wide shallow bowl or pie plate. Toss chicken with 1 tablespoon mayonnaise in a medium bowl until thoroughly coated.Working with 1 piece at a time, dredge the chicken in the panko mixture to coat. Transfer the coated chicken pieces to the prepared rack, spacing the pieces evenly apart. Discard any remaining panko mixture. Bake the chicken until an instant-read thermometer inserted into thickest portion registers 165°F, 10 to 12 minutes.Meanwhile, whisk chili sauce, lime juice, Sriracha, onion powder and the remaining 1/3 cup mayonnaise together in a small bowl until blended.Transfer the chicken nuggets to a large plate; sprinkle evenly with salt. Drizzle with 1/4 cup of the sauce. Serve with the remaining 1/4 cup sauce for dipping.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)395Calories23g Fat16g Carbs29g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 6 chicken nuggets & about 2 Tbsp. sauceCalories395% Daily Value *Total Carbohydrate16g6%Dietary Fiber2g7%Total Sugars2gAdded Sugars1g2%Protein29g58%Total Fat23g29%Saturated Fat4g20%Cholesterol92mg31%Vitamin A175IU4%Vitamin C2mg2%Vitamin D3IU1%Vitamin E2mg13%Folate13mcg3%Vitamin K39mcg33%Sodium462mg20%Calcium11mg1%Iron1mg6%Magnesium34mg8%Potassium407mg9%Zinc1mg9%Omega 32gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
21 30-Minute No-Cook Dinner RecipesTrending Videos Photo: Photographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleCombine delicious veggies, nutritious grains, legumes and lean proteins, and what do you get? These refreshing no-cook dinners! Not only can you make these easy recipes in just 30 minutes or less, but they also help you keep the temperature down in the kitchen. Recipes like our Avocado Chicken Salad and Chicken Caesar Salad Wraps are tasty escapes from the hot stove or oven.01of 21 Cucumber Sandwich with Cotija & Lime View RecipePhotographer: Rachel Marek, Food stylist: Holly DreesmanThis easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.02of 21 This Fiber-Packed White Bean & Spinach Salad Is Ready in Just 10 Minutes View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterIn this light and refreshing salad, we season white beans with ras el hanout, a Moroccan spice blend which features cinnamon, cumin, turmeric, ginger, cardamom and ground black and red pepper. If you prefer a creamier texture, gently mash some of the beans as you stir everything together. The bean salad is served on a bed of lightly dressed spinach that pairs well with the beans, but also grilled chicken or steak kebabs on another night.03of 21 Avocado Chicken Salad View RecipeCaitlin BenselThis avocado chicken salad is herbaceous, bright and creamy. The blend of cilantro, dill and chives pairs nicely with fresh avocado. Enjoy this easy chicken salad over lettuce, on crackers or in a wrap.04of 21 These Chicken Caesar Salad Wraps Have 38 Grams of Protein to Keep You Satisfied View RecipePhotographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleThese chicken Caesar salad wraps make for a quick, easy lunch or dinner. We like a mix of romaine and kale for texture and color, but you can use one or the other if you prefer. Romaine will not hold well once dressed, so we recommend making this wrap up to 1 day in advance or the leaves will get soggy. Parmesan crisps act as another crouton-like element—use store-bought crisps or make your own with our Parmesan Crisps recipe.05of 21 The Best Tomato Sandwich to Make All Summer Long View RecipePhotographer: Greg DuPree, Food Stylist: Anna Kelly, Prop Stylist: Christina BrockmanThis classic tomato sandwich features a lovely combination of sweet juicy tomatoes and herby cream cheese. You can make a big batch of the cream cheese mixture and have it on hand to spread on bagels or crackers. For a boost of protein, add smoked salmon or sliced turkey or chicken.06of 21 Copycat McDonald's Southwest Salad View RecipePhotographer: Rachel Marek, Food stylist: Annie ProbstIf you were a fan of the McDonald's Southwest Salad before it left the menu, this copycat recipe brings it all back with a few healthy twists. The creamy dressing keeps saturated fat and calories in check with reduced-fat sour cream combined with salsa to give it its signature spice. We loaded it up with plenty of veggies, but feel free to give it your own spin with chopped avocado or crushed tortilla chips for crunch. (Editor's note: The title of this recipe does not align with EatingWell's practices for naming and attributing recipes but gives proper credit to McDonald's menu, which called this dish "Southwest Salad.")07of 21 The Best Tuna Salad Recipe for Sandwiches View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleThe tuna salad in this easy recipe has crunch from the celery and apple, which also delivers a hint of sweetness. We use Greek-style yogurt in place of mayonnaise to bind everything together and to add a tangy, creamy finish. You could take this up a notch and make it a "Waldorf tuna salad" by adding 2 tablespoons toasted chopped walnuts, 3 tablespoons quartered small grapes and 1 tablespoon additional Greek yogurt. Serve over a bed of greens or between two slices of whole-grain bread.08of 21 Chile-Spiced Chickpea Salad View RecipePhotographer: Rachel Marek, Food stylist: Lauren McAnellyThis flavorful chickpea salad gets heat from sambal oelek, a ground chile paste. Carrots provide crunchy texture to contrast the chickpeas in this easy no-cook recipe.09of 21 Pickled Beet, Arugula & Herbed Goat Cheese Sandwich View RecipeJacob FoxThis pickled beet, arugula and goat cheese sandwich is peppery with creamy notes from the goat cheese and sweet and tangy undertones from the pickled beets. Chopped walnuts add nuttiness and crunch to this easy sandwich.10of 21 The Best Rotisserie Chicken Sandwich View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleThis rotisserie chicken sandwich is flavored with a dressing inspired by muhammara—a Middle Eastern sauce made from roasted red peppers, breadcrumbs, walnuts and spices. We gave it our own spin by using almonds in the mixture. Cashews can also be used for a creamier result. The leftover sauce can be used as a condiment for just about anything, or as a dip for bread or veggies.11of 21 Cucumber Chickpea Salad with Feta & Lemon View RecipePhotographer: Rachel Marek, Food stylist: Annie ProbstThis cucumber chickpea salad with feta and lemon is tangy and refreshing. You can enjoy it on its own or toss it with greens for an easy lunch or dinner. We love the grassy flavor of dill, but another fresh herb like oregano, parsley or chives will work well in its place.12of 21 Copycat Joe & the Juice's Tunacado Sandwich View RecipePhotographer: Fred Hardy, Food Stylist: Karen Rankin, Prop Stylist: Josh HoggleInspired by the viral sandwich from Joe & the Juice, we put our twist on the popular tuna-avocado sandwich. Adding chili crisp to the pesto adds delicious flavor, while processing the tuna with avocado creates a wonderfully creamy spread. These sandwiches are packed with texture and flavor, and will quickly make their way into your weekly lunch rotation.13of 21 This 15-Minute Arugula & Cucumber Salad with Tuna Is a Light & Simple Dinner Idea View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterSpicy baby arugula pairs with crisp Persian cucumbers and celery in this refreshing salad. Italian Castelvetrano olives offer a mild, buttery flavor that doesn't compete with the flavor of the tuna. If you want more punch from your olives, Niçoise olives or Kalamata olives work well too.14of 21 Loaded Veggie Club Sandwich View RecipeJacob FoxThis loaded veggie club sandwich is layered with plenty of fresh tomatoes, cucumbers and carrots, with bacon, Cheddar cheese and an extra slice of bread in the middle adding savory flavors. Make sure your bread is sliced thinly to help keep the sandwich together.15of 21 Greek Yogurt Tuna Salad View RecipeJamie VespaNo mayo, no problem. This healthy tuna salad uses probiotic-rich strained yogurt as its creamy, tangy base. Crunchy celery, earthy chives and delicate microgreens keep this easy lunch recipe fuss-free, so you can customize it with your own healthy ingredients. Give it a spin with chickpeas, cucumber and Kalamata olives—or add a little sweetness with sliced grapes. Spread this tuna salad over a slice of whole-wheat bread, stuff it into an avocado or spoon it into crisp lettuce cups for a low-carb version.16of 21 Black Bean-Avocado Wrap View RecipeSara HaasPlain yogurt is a great base for dressing. Pairing it with prepared salsa is an easy way to add flavor to canned black beans, which can be a bit bland. An added boost of herby cilantro and slightly spicy pepper Jack cheese ensures this healthy, five-minute lunch idea packs plenty of flavor.17of 21 Egg Salad & Watercress Tea Sandwiches View RecipeJacob FoxPeppery watercress adds zest to classic egg salad in these easy tea sandwiches. Enjoy as a quick appetizer or brunch option.18of 21 This 15-Minute Chicken & Cabbage Salad Is a No-Cook Dinner Winner View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterBest known as a Vietnamese dipping sauce, nuoc cham typically combines sugar, lime juice and fish sauce, striking the perfect balance between sweet, sour and salty. Here it ties together crunchy vegetables, tons of fresh herbs and cooked chicken breast for a refreshing chicken salad. Serve combined with glass noodles or inside a lettuce leaf. For a slightly different take, swap out the cooked chicken for thin slices of grilled steak.19of 21 Grinder Salad Sandwich View RecipeFred HardyInspired by the viral TikTok trend, we put our own spin on the grinder salad sandwich. We stick to one deli meat, in this case turkey, to cut back on sodium. For the salad topping, additions like bell pepper, red onion and tomato add color and crunch while also amping up the veggies. Whether you call it a grinder, hoagie or sub, you'll want to make this sandwich again and again.20of 21 This Anti-Inflammatory Chicken & Beet Salad Is Ready in 15 Minutes View RecipePhotographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterTart cherry juice concentrate adds flavor and helps fight inflammation when teamed up with other anti-inflammatory foods like beets and walnuts in this quick salad. Buying packaged cooked beets cuts down on time (and mess!). Look for them in the produce section where other prepared vegetables are sold.21of 21 Low-Carb Chicken & Cheddar Lettuce Wraps View RecipeJennifer CauseyThis fresh, crunchy wrap sandwich is brimming with vegetables, yet still delivers a satisfying amount of protein thanks to the chicken and cheese. Crisp iceberg lettuce is what keeps this wrap sandwich ultra low in carbs (just 4 grams per serving). The hardest part of this 10-minute recipe is rolling the sandwich, but our parchment paper trick makes it infinitely simpler.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Copycat Wendy's Chili Photo: Photographer: Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterActive Time:40 minsTotal Time:40 minsServings:6 Nutrition Profile:Egg-FreeGluten-FreeHealthy PregnancyHigh FiberHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 tablespoon canola oil1 large yellow onion, chopped1 small green bell pepper, chopped2 medium stalks celery, chopped1 ½ pounds 90%-lean ground beef2 tablespoons tomato paste2 tablespoons chili powder1 tablespoon ground cumin2 teaspoons garlic powder2 teaspoons onion powder1 ½ cups unsalted chicken broth2 (8 ounce) cans no-salt-added tomato sauce1 (15 ounce) can no-salt-added dark kidney beans, rinsed1 (15-ounce) can no-salt-added pink or pinto beans, rinsed1 (14.5 ounce) can no-salt-added diced tomatoes, undrained½ teaspoon salt¾ cup whole-milk plain strained (Greek-style) yogurt (optional)DirectionsHeat oil in a large Dutch oven over medium-high heat. Add onion, bell pepper and celery; cook, stirring occasionally, until the vegetables are softened, 10 to 12 minutes.Add ground beef; cook, stirring often, until the beef is crumbled and cooked through, about 5 minutes. Stir in tomato paste, chili powder, cumin, garlic powder and onion powder; cook, stirring constantly, until fragrant and well combined, about 1 minute. Stir in broth, tomato sauce, kidney beans, pink (or pinto) beans, diced tomatoes with juices, and salt. Bring to a boil over high heat. Reduce heat to medium-low; simmer, stirring occasionally, until the flavors meld, about 15 minutes.Divide among 6 bowls. Top each with a dollop of yogurt, if desired. To make ahead Refrigerate in an airtight container for up to 5 days.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)432Calories17g Fat36g Carbs36g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Size1 2/3 cupsCalories432% Daily Value *Total Carbohydrate36g13%Dietary Fiber13g46%Total Sugars11gProtein36g72%Total Fat17g22%Saturated Fat6g30%Cholesterol78mg26%Vitamin A1543IU31%Vitamin C39mg43%Vitamin D3IU1%Vitamin E3mg22%Folate35mcg9%Vitamin K14mcg12%Sodium474mg21%Calcium168mg13%Iron6mg33%Magnesium95mg23%Potassium1399mg30%Zinc7mg64%Vitamin B123mcg125%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
13 Skillet Dinners with 5 Ingredients or LessTrending Videos Photo: Marty Baldwin Cooking these flavorful skillet dinners is a cinch. All you need is one pan and no more than 5 ingredients (not counting pantry staples like cooking oil, salt and pepper) to make dishes featuring tasty ingredients like seafood, beans and dark leafy greens. Make recipes like our Creamy Garlic Skillet Chicken with Spinach and Black Bean Fajita Skillet for a delicious and simple dinner that will leave you wanting more.01of 13 Creamy Garlic Skillet Chicken with Spinach View RecipeMarty BaldwinQuick-cooking chicken cutlets are coated in a garlic cream sauce, while spinach adds a boost of color and nutrition in this easy, one-skillet recipe.02of 13 Black Bean Fajita Skillet View RecipeYou can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.03of 13 Skillet Lemon-Garlic Salmon View RecipeJacob FoxThis ultra-quick one-skillet lemon-garlic salmon recipe features plenty of lemony flavors from both zest and juice. Garlic adds a savory note.04of 13 Creamy Chicken & Mushrooms View RecipeWhether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them. Serve over whole-wheat egg noodles or mashed potatoes.05of 13 Brown Butter Seared Scallops View RecipeGet perfectly cooked scallops every time with this easy method. Sea scallops (the large ones) are sautéed in butter that turns deliciously nutty as it cooks, to make a super-fast, special dinner. A splash of lemon juice and fresh herbs finish the dish. Round out the menu with sautéed spinach and brown rice or orzo.06of 13 Rosemary Chicken with Sweet Potatoes View RecipeChicken and sweet potatoes unite with the delicious taste of rosemary in this easy, one-skillet meal. Because we use parcooked and unseasoned sweet potatoes, the cooking time is much shorter—making this recipe perfect for weeknight cooking.07of 13 Baked Eggs in Tomato Sauce with Kale View RecipeYou can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.08of 13 Skillet Lemon-Pepper Salmon View RecipeAli RedmondSimple ingredients like lemon, cracked black pepper and paprika completely awaken this fall-apart-tender salmon with a crispy exterior. Use this salmon to add protein to a grain bowl or salad, or enjoy alongside roasted veggies.09of 13 3-Ingredient Sweet Potato & Brussels Sprout Hash with Chicken Sausage View RecipeCarolyn A. Hodges, R.D.Apple-flavored chicken sausage adds flavor and protein in this quick dinner hash that uses a bag of shaved Brussels sprouts as its hearty, high-fiber base. Steaming the cubed sweet potatoes in the microwave cuts way down on total cook time.10of 13 Spinach-Artichoke-Sausage Cauliflower Gnocchi View RecipeHearty and piquant, this quick cauliflower gnocchi dinner incorporates several healthy convenience ingredients, including turkey sausage and tender artichoke hearts, so dinner is on your table fast.11of 13 White Bean-Sage Cauliflower Gnocchi View RecipeTurn lower-carb cauliflower gnocchi into a complete and satisfying meal with this riff on classic brown butter and sage gnocchi. We added beans to amp up the fiber and protein for a fast and healthy dinner.12of 13 Lemon-Thyme Roasted Chicken with Fingerlings View RecipeFingerling potatoes are small, long, knobby spuds that are shaped like fingers. Look for them in the produce department or at farmers' markets.13of 13 Shrimp Oreganata Cauliflower Gnocchi View RecipeThis cauliflower gnocchi dinner is ready in just minutes on busy nights. A simple flavor-packed sauce marries the tender pasta with cooked shrimp. If you don't eat shrimp, use rotisserie chicken instead.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Creamy Green Pea Pesto Pasta Photo: PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERActive Time:20 minsTotal Time:20 minsServings:6 Nutrition Profile:Egg-FreeHigh FiberHigh-ProteinNut-FreeSesame-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients12 ounces whole-wheat fusilli1 ½ cups finely grated Parmesan cheese, divided3 teaspoons grated lemon zest, divided2 cups frozen peas, thawed1 ½ cups loosely packed fresh mint leaves6 tablespoons extra-virgin olive oil3 tablespoons lemon juice½ teaspoon saltDirectionsBring a large pot of water to a boil over high heat. Add pasta; cook according to package directions, until al dente. Reserve 3/4 cup cooking water. Drain the pasta; rinse under cold water. Transfer to a large bowl.Add 1/2 cup Parmesan and 1 teaspoon lemon zest to a small bowl. With clean hands, rub the Parmesan and zest together until fragrant, about 30 seconds.Place peas, mint, oil, lemon juice, salt and the remaining 1 cup Parmesan and 2 teaspoons lemon zest in a food processor. Process until mostly smooth, 20 to 30 seconds.Add the pesto and the reserved 3/4 cup cooking water to the pasta; toss until coated and creamy. Divide among 6 bowls; top with the lemon-Parmesan mixture.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)461Calories21g Fat53g Carbs15g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Sizeabout 1 1/4 cupsCalories461% Daily Value *Total Carbohydrate53g19%Dietary Fiber8g29%Total Sugars5gProtein15g30%Total Fat21g27%Saturated Fat5g25%Cholesterol17mg6%Vitamin A1387IU28%Vitamin C14mg16%Vitamin D4IU1%Vitamin E2mg13%Folate34mcg9%Vitamin K13mcg11%Sodium615mg27%Calcium218mg17%Iron3mg17%Magnesium24mg6%Potassium370mg8%Zinc1mg9%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Balsamic Steak & Mushroom Skewers Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:40 minsTotal Time:55 minsServings:4 Nutrition Profile:Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 cup balsamic vinegar¼ cup finely chopped fresh flat-leaf parsley, plus more for serving2 tablespoons extra-virgin olive oil6 cloves garlic, smashed1 pound trimmed top sirloin steak (3/4-inch thick), cubed (1 1/2-inch)2 (8 ounce) packages cremini mushrooms½ teaspoon salt½ teaspoon ground pepperDirectionsWhisk vinegar, parsley, oil and garlic together in a medium bowl until combined. Transfer half of the mixture to another medium bowl. Add steak to 1 bowl of marinade, and mushrooms to the other, tossing to coat. Let stand, uncovered, at room temperature for 15 minutes.Remove the mushrooms and steak from the marinades; discard the marinades. Thread the steak onto 2 (12-inch) metal skewers; thread the mushrooms onto another 2 (12-inch) metal skewers.Preheat grill to high (450°F to 500°F). Oil the grill grate (see Tip). Grill the skewers, uncovered, turning once halfway through, until an instant-read thermometer inserted in the thickest portion of steak registers 125°F and the mushrooms are slightly caramelized and charred, 8 to 10 minutes for the steak and about 10 minutes for the mushrooms. Sprinkle everything with salt and pepper before removing from the grill.Transfer the skewers to a large plate. Garnish with additional parsley, if desired, and serve immediately. Equipment 4 (12-inch) metal skewers Tip Reduce sticking by oiling your hot grill rack with a vegetable oil-soaked paper towel: hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)301Calories19g Fat7g Carbs26g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 3 oz. steak & about 6 mushroomsCalories301% Daily Value *Total Carbohydrate7g3%Dietary Fiber1g4%Total Sugars4gProtein26g52%Total Fat19g24%Saturated Fat6g30%Cholesterol85mg28%Vitamin A81IU2%Vitamin C1mg1%Vitamin D3IU1%Vitamin E1mg9%Folate42mcg11%Vitamin K20mcg17%Sodium360mg16%Calcium55mg4%Iron2mg11%Magnesium37mg9%Potassium890mg19%Zinc5mg45%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Spicy-Sweet Grilled Chicken & Pineapple with Avocado Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:45 minsTotal Time: 1 hr 10 minsServings:6 Nutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 large fresh pineapple (about 3 pounds)1 tablespoon canola oil1 (7-ounce) can chipotles in adobo sauce, divided2 tablespoons honey4 (6 ounce) boneless, skinless chicken breasts1 teaspoon salt, divided2 medium ripe avocados, cut into wedgesDirectionsPeel and core pineapple. Cut the pineapple flesh into planks about 1 inch thick and 3 inches long to yield about 2 cups. Place the sliced pineapple, oil and 1 tablespoon adobo in a medium bowl; toss until combined.Finely chop more pineapple to yield about 1/4 cup. Transfer the chopped pineapple to a large bowl along with any accumulated juices. (Reserve remaining pineapple for another use.)Finely chop 2 to 3 chipotles to yield roughly 2 tablespoons; add to the large bowl with the chopped pineapple. Whisk in honey and 1/4 cup adobo. (Reserve remaining chipotles and adobo for another use.) Add chicken; toss to coat. Cover and let stand at room temperature for 15 minutes.Preheat grill to high (450°F to 500°F). Remove the pineapple planks from the marinade; place on oiled grates (reserve remaining marinade). Grill, uncovered, turning once, until charred and tender, 2 to 3 minutes per side. Transfer to a large platter.Remove the chicken from the marinade; sprinkle with 3/4 teaspoon salt (discard chicken marinade). Grill the chicken on oiled grates, uncovered and turning once, until the outside is caramelized and an instant-read thermometer inserted into the thickest portion registers 165°F, 6 to 8 minutes per side. Brush the tops of the breasts with the reserved pineapple marinade; grill for 1 minute more. Transfer to the platter with the pineapple.Serve the chicken breasts whole or sliced with the grilled pineapple and fresh avocado. Season everything evenly with remaining 1/4 teaspoon salt before serving.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)300Calories15g Fat15g Carbs27g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Sizeabout 3 oz. chicken & 1/3 avocado & about 1/3 cup pineappleCalories300% Daily Value *Total Carbohydrate15g5%Dietary Fiber6g21%Total Sugars7gAdded Sugars1g2%Protein27g54%Total Fat15g19%Saturated Fat2g10%Cholesterol83mg28%Vitamin A226IU5%Vitamin C33mg37%Vitamin D1IU0%Vitamin E3mg18%Folate75mcg19%Vitamin K16mcg13%Sodium473mg21%Calcium21mg2%Iron1mg6%Magnesium58mg14%Potassium765mg16%Zinc1mg9%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Spicy Shrimp with Cauliflower Rice Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:20 minsTotal Time:20 minsServings:4 Nutrition Profile:Egg-FreeGluten-FreeHealthy PregnancyHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 bunch scallions1 ½ pounds large peeled, deveined raw shrimp, tail-on (31-40 count)2 tablespoons salt-free Cajun seasoning plus 1 teaspoon, divided5 tablespoons unsalted butter, divided¼ teaspoon salt1 (16-ounce) package refrigerated riced cauliflowerDirectionsFinely chop dark green scallion tops to yield 1/3 cup; transfer to a small bowl. Finely chop light green and white scallion bottoms to yield 1 1/2 cups; reserve 1/2 cup and transfer 1 cup to a large bowl.Add shrimp and 2 tablespoons Cajun seasoning to the large bowl with the 1 cup chopped scallions; toss to coat.Melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add half of the seasoned shrimp; cook, undisturbed, until opaque around the edges and almost cooked through, 2 to 3 minutes. Reduce heat to medium; flip shrimp. Cook, undisturbed, until cooked through, about 1 minute. Transfer to a large bowl. Do not wipe the pan. Repeat with 1 tablespoon butter and the remaining shrimp. Sprinkle the shrimp with salt and toss to mix.Melt the remaining 3 tablespoons butter in the pan over medium heat. Add the reserved 1/2 cup chopped scallion bottoms; cook, stirring occasionally, until fragrant, 1 to 2 minutes. Stir in riced cauliflower and the remaining 1 teaspoon Cajun seasoning. Cook, stirring often, until tender, about 8 minutes.Stir the shrimp into the cauliflower; divide among 6 bowls. Sprinkle with the reserved chopped scallion tops before serving.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)286Calories17g Fat9g Carbs26g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 2 cups shrimp & about 3/4 cup cauliflowerCalories286% Daily Value *Total Carbohydrate9g3%Dietary Fiber3g11%Total Sugars3gProtein26g52%Total Fat17g22%Saturated Fat9g45%Cholesterol253mg84%Vitamin A1032IU21%Vitamin C60mg67%Vitamin D3IU1%Vitamin E3mg18%Folate116mcg29%Vitamin K78mcg65%Sodium438mg19%Calcium142mg11%Iron1mg6%Magnesium61mg15%Potassium614mg13%Zinc2mg18%Vitamin B122mcg83%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
5-Ingredient Black Bean Patties Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time: 1 hr 25 minsServings:6 Nutrition Profile:Dairy-FreeDiabetes AppropriateHigh FiberNut-FreeSesame-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients2 (15 ounce) cans no-salt-added black beans, rinsed2 large eggs½ cup whole-wheat panko breadcrumbs2 tablespoons vegan Worcestershire sauce2 teaspoons ground cumin¾ teaspoon salt½ teaspoon ground pepperDirectionsPreheat oven to 375°F. Line a large plate or rimmed baking sheet with paper towels. Evenly spread rinsed beans over the paper towels in a single layer; cover with an additional paper towel. Let stand at room temperature to absorb as much liquid as possible, at least 10 minutes or up to 1 hour.Place eggs, panko, Worcestershire, cumin, salt and pepper in a food processor. Process until mostly smooth, about 10 seconds. Add the beans; pulse until just combined and some small chunks of bean remain, 8 to 10 pulses.Transfer the mixture to a medium bowl; cover and refrigerate for 30 minutes.Portion the mixture into 6 patties, about 1/2 cup each. (For smaller servings, make 48 patties, about 1 tablespoon each.) Arrange the patties on a large rimmed baking sheet lined with parchment paper, leaving 1/2-inch spaces between the patties. Using your hands or the back of a measuring cup, press each patty into a 3 1/2-inch circle, about 1/4-inch thick. (For smaller patties, press each into a 1 1/2-inch circle.) Bake until a crust forms and the edges just begin to turn golden brown, about 20 minutes. (For smaller patties, 12 to 15 minutes.) Let rest on the pan for 5 minutes before serving. To make ahead Refrigerate leftover patties in an airtight container for up to 5 days or freeze for up to 3 months. Bake frozen patties at 375°F until thoroughly heated, 15 to 17 minutes.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)165Calories3g Fat24g Carbs10g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Size1 large patty (or 8 small patties)Calories165% Daily Value *Total Carbohydrate24g9%Dietary Fiber7g25%Protein10g20%Total Fat3g4%Saturated Fat1g5%Cholesterol62mg21%Vitamin A94IU2%Vitamin D14IU4%Folate8mcg2%Sodium398mg17%Calcium75mg6%Iron3mg17%Magnesium62mg15%Potassium306mg7%Zinc1mg9%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Roasted Cauliflower & Curry Soup Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time:45 minsServings:4 Nutrition Profile:Dairy-FreeEgg-FreeGluten-FreeHealthy PregnancyNut-FreeSesame-FreeSoy-FreeVeganVegetarianJump to Nutrition FactsIngredients8 cups fresh cauliflower florets1 large sweet onion, peeled and quartered3 tablespoons extra-virgin olive oil½ teaspoon salt½ teaspoon ground pepper1 (13.5-ounce) can coconut milk, well shaken and stirred2 tablespoons fresh lime juice1 tablespoon red curry paste1 cup water, as neededDirectionsPreheat oven to 450°F. Line a large rimmed baking sheet with foil.Toss cauliflower and onion with oil, salt and pepper in a large bowl. Spread in an even layer on the prepared baking sheet. Roast, stirring once, until tender and lightly charred, about 30 minutes.Reserve about 1/2 cup cauliflower for garnish. Transfer onion and the remaining cauliflower to a blender; add coconut milk, lime juice and curry paste. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening; process until smooth, about 1 minute. Stir in water as needed to reach desired consistency.Divide the soup among 6 bowls; top with the reserved cauliflower.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)347Calories29g Fat21g Carbs7g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 1/2 cups soup & 2 Tbsp. roasted cauliflowerCalories347% Daily Value *Total Carbohydrate21g8%Dietary Fiber5g18%Total Sugars8gProtein7g14%Total Fat29g37%Saturated Fat18g90%Vitamin A6IU0%Vitamin C110mg122%Vitamin E1mg9%Folate154mcg39%Vitamin K34mcg28%Sodium440mg19%Calcium81mg6%Iron4mg22%Magnesium80mg19%Potassium938mg20%Zinc1mg9%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
5-Ingredient Honey-Ginger Chicken Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:20 minsTotal Time:50 minsServings:4 Nutrition Profile:Dairy-FreeEgg-FreeHigh-ProteinNut-FreeSesame-FreeJump to Nutrition FactsIngredients1 ½ tablespoons honey1 ½ tablespoons hoisin sauce1 ½ teaspoons rice vinegar¼ teaspoon salt¼ teaspoon ground pepper1 pound boneless, skinless chicken thighs, cut into 1-inch pieces2 tablespoons canola oil, divided 1 (2-inch) piece fresh ginger, peeled and cut into thin matchsticksDirectionsWhisk honey, hoisin, vinegar, salt and pepper together in a medium bowl until combined. Add chicken; toss to coat. Cover and refrigerate for 30 minutes.Heat 1 tablespoon oil in a large wok or skillet over high heat. Remove half of the chicken from the marinade; add to the pan. Cook, stirring often, until golden brown and just cooked through, 3 to 4 minutes. Transfer to a large plate. Do not wipe the pan. Heat the remaining 1 tablespoon oil in the pan. Remove the remaining chicken from the marinade; add to the pan (reserve marinade). Cook, stirring often, until golden brown and just cooked through, 3 to 4 minutes.Return the cooked chicken to the pan along with any accumulated juices and leftover marinade; cook, stirring, until well incorporated, about 2 minutes. Add ginger; cook, stirring, until the sauce thickens and coats the chicken, about 1 minute.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)239Calories12g Fat10g Carbs23g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 cupCalories239% Daily Value *Total Carbohydrate10g4%Total Sugars8gAdded Sugars8g16%Protein23g46%Total Fat12g15%Saturated Fat2g10%Cholesterol107mg36%Vitamin A28IU1%Vitamin D1IU0%Vitamin E1mg9%Folate6mcg2%Vitamin K9mcg8%Sodium363mg16%Calcium12mg1%Iron1mg6%Magnesium29mg7%Potassium293mg6%Zinc2mg18%Vitamin B121mcg42%Omega 31gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Sheet-Pan Carrots & Chickpeas with Tahini Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:20 minsTotal Time:50 minsServings:4 Nutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeNut-FreeSoy-FreeVeganVegetarianJump to Nutrition FactsIngredients1 large bunch carrots with tops (about 1 pound), peeled1 (15.5 ounce) can no-salt-added chickpeas, rinsed¼ cup sesame oil, divided¼ cup cider vinegar, divided½ teaspoon salt¼ teaspoon ground pepper¼ cup tahini2 teaspoons pure maple syrup2 tablespoons waterDirectionsPreheat oven to 425°F. Line a large rimmed baking sheet with foil.Trim carrot tops, removing the green parts and leaving about 1/4 inch of stem attached to each carrot. Reserve about 1/4 cup carrot tops for serving (reserve remaining carrot tops for another use). Cut the carrots in half lengthwise; transfer to the prepared baking sheet. Add chickpeas to the baking sheet.Combine 2 tablespoons sesame oil, 1 tablespoon vinegar, salt and pepper in a small bowl; whisk well to mix. Drizzle over the carrot mixture; toss to coat. Spread the carrot mixture in a single layer.Roast until the carrots are tender and the chickpeas are beginning to crisp, 25 to 30 minutes.Meanwhile, whisk tahini, maple syrup and the remaining 3 tablespoons vinegar and 2 tablespoons oil in a medium bowl. Add water; whisk until well combined.Transfer the roasted carrot mixture to a large platter; drizzle with 1/3 cup of the tahini sauce. Garnish with the reserved carrot tops; serve warm with the remaining tahini sauce. To make ahead Cover and refrigerate tahini sauce (Step 5) for up to 4 days; loosen with water as needed.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)362Calories23g Fat32g Carbs9g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 cupCalories362% Daily Value *Total Carbohydrate32g12%Dietary Fiber8g29%Total Sugars8gAdded Sugars2g4%Protein9g18%Total Fat23g29%Saturated Fat3g15%Vitamin A18955IU379%Vitamin C7mg8%Vitamin E1mg4%Folate36mcg9%Vitamin K17mcg14%Sodium397mg17%Calcium108mg8%Iron2mg11%Magnesium59mg14%Potassium617mg13%Zinc2mg18%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
5-Ingredient Peanutty Soba Noodles Photo: PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Dairy-FreeEgg-FreeSesame-FreeVeganVegetarianJump to Nutrition FactsIngredients1 (9.5-ounce) package soba noodles½ cup smooth natural peanut butter2 ½ tablespoons chile-garlic sauce1 teaspoon grated lime zest3 tablespoons lime juice1 cup frozen shelled edamame, thawedDirectionsBring a large pot of water to a boil over high heat. Add soba noodles; cook according to package directions until al dente. Reserve 3/4 cup of the cooking water. Drain the noodles; rinse under cold water.Whisk peanut butter, chile-garlic sauce, lime zest, lime juice and 1/2 cup of the reserved cooking water together in a large bowl until combined. Add the noodles; toss to coat. Stir in edamame. If desired, stir in the remaining 1/4 cup reserved cooking water. To make ahead Refrigerate in an airtight container for up to 3 days.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)491Calories19g Fat57g Carbs20g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 cupCalories491% Daily Value *Total Carbohydrate57g21%Dietary Fiber7g25%Total Sugars3gProtein20g40%Total Fat19g24%Saturated Fat3g15%Vitamin A6IU0%Vitamin C7mg8%Folate91mcg23%Vitamin K9mcg8%Sodium849mg37%Calcium19mg1%Iron3mg17%Magnesium19mg5%Potassium156mg3%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Garlic-Ginger Mushroom Lettuce Wraps Photo: PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Dairy-FreeEgg-FreeVeganVegetarianJump to Nutrition FactsIngredients2 tablespoons canola oil12 ounces sliced fresh mixed wild mushrooms (such as cremini, shiitake and oyster)2 cups shredded coleslaw mix⅓ cup thinly sliced scallions (about 3 medium), plus more for garnish½ cup unsalted dry-roasted peanuts, coarsely chopped, divided2 teaspoons refrigerated garlic paste2 teaspoons refrigerated ginger paste (from tube)3 tablespoons hoisin sauce1 tablespoon lower-sodium soy sauce1 tablespoon rice vinegar2 teaspoons toasted sesame oil1 head butter lettuce, separated into leavesDirectionsHeat oil in a large nonstick skillet over medium-high heat. Add mushrooms in an even layer; cook, undisturbed, until starting to brown, about 3 minutes. Stir in coleslaw mix, scallions and 1/3 cup peanuts; cook, stirring occasionally, until starting to soften, about 4 minutes.Stir in garlic paste and ginger paste; cook, stirring constantly, until fully incorporated and fragrant, about 1 minute. Continue to cook, stirring often, until the mushrooms are tender, about 3 minutes.Remove from heat; stir in hoisin, soy sauce, vinegar and sesame oil. Spoon the mixture into lettuce leaves; sprinkled with the remaining peanuts. Garnish with additional scallions, if desired.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)279Calories20g Fat20g Carbs8g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1/2 cup mushroom mixture & 3-5 lettuce leavesCalories279% Daily Value *Total Carbohydrate20g7%Dietary Fiber4g14%Total Sugars9gAdded Sugars4g8%Protein8g16%Total Fat20g26%Saturated Fat2g10%Vitamin A2133IU43%Vitamin C12mg13%Vitamin D3IU1%Vitamin E2mg13%Folate72mcg18%Vitamin K47mcg39%Sodium568mg25%Calcium61mg5%Iron2mg11%Magnesium49mg12%Potassium633mg13%Zinc2mg18%Omega 31gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Sesame-Crusted Tofu with Radish-Apple Slaw Photo: PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHeart HealthyNut-FreeVeganVegetarianJump to Nutrition FactsIngredients1 (14-ounce) package extra-firm tofu, drained and patted dry1 teaspoon salt, divided¼ cup black and/or white sesame seeds4 tablespoons extra-virgin olive oil, divided1 ½ tablespoons rice vinegar1 teaspoon refrigerated ginger paste4 cups angel hair coleslaw1 small Granny Smith apple, unpeeled and cut into thin matchsticks (about 1 1/2 cups)2 radishes, cut into thin matchsticksDirectionsSlice tofu crosswise into 8 steaks. Pat dry and sprinkle with 1/2 teaspoon salt. Place sesame seeds in a shallow dish. Press each tofu steak into the seeds, coating completely.Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the tofu; cook until browned and crisp on both sides, 2 to 3 minutes per side.Meanwhile, whisk vinegar, ginger paste and the remaining 2 tablespoons oil and 1/2 teaspoon salt together in a large bowl. Add coleslaw mix, apple and radishes; toss to coat. Serve the slaw with the tofu steaks.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)307Calories23g Fat14g Carbs13g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size2 tofu steaks & 1 1/4 cups slawCalories307% Daily Value *Total Carbohydrate14g5%Dietary Fiber5g18%Total Sugars7gProtein13g26%Total Fat23g29%Saturated Fat3g15%Vitamin A146IU3%Vitamin C21mg23%Vitamin E2mg13%Folate12mcg3%Vitamin K42mcg35%Sodium600mg26%Calcium195mg15%Iron3mg17%Magnesium35mg8%Potassium110mg2%Zinc1mg9%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Steak Enchilada Skillet Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Egg-FreeHealthy PregnancyHigh FiberHigh-ProteinNut-FreeSesame-FreeJump to Nutrition FactsIngredients1 tablespoon extra-virgin olive oil1 pound sirloin steak, thinly sliced1 (1-ounce) packet 30%-lower-sodium taco seasoning1 cup frozen corn kernels, thawed1 cup red enchilada sauce1 (15 ounce) can no-salt-added black beans, rinsed½ cup shredded Mexican cheese blend4 (6-inch) whole-wheat tortillas, cut into 1-inch strips2 cups hot cooked brown rice¼ cup chopped fresh cilantroDirectionsHeat a large cast-iron skillet over medium-high heat for 5 minutes. Add oil; swirl to coat. Add steak and taco seasoning; cook, stirring occasionally, until the steak is browned, about 5 minutes. Transfer to a plate. Do not wipe out the pan.Add corn, enchilada sauce and black beans to the pan; stir with a wooden spoon, scraping the bottom of the pan to incorporate browned bits. Bring to a simmer over medium-high heat. Reduce heat to medium-low. Add cheese; cook, stirring, until the cheese is melted and sauce is creamy, 1 to 2 minutes. Gently stir in tortilla strips and the steak. Serve over rice and sprinkle with cilantro.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)730Calories34g Fat67g Carbs39g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 3/4 cupsCalories730% Daily Value *Total Carbohydrate67g24%Dietary Fiber10g36%Total Sugars4gProtein39g78%Total Fat34g44%Saturated Fat14g70%Cholesterol119mg40%Vitamin A622IU12%Vitamin C7mg8%Vitamin D3IU1%Vitamin E1mg9%Folate64mcg16%Vitamin K9mcg8%Sodium620mg27%Calcium253mg19%Iron5mg28%Magnesium147mg35%Potassium894mg19%Zinc7mg64%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Braised Lentils & Kale with Fried Eggs Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Dairy-FreeDiabetes AppropriateGluten-FreeHealthy PregnancyHeart HealthyHigh-ProteinNut-FreeSesame-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients2 tablespoons extra-virgin olive oil, divided1 teaspoon crushed dried rosemary1 teaspoon refrigerated garlic paste6 cups chopped stemmed kale1 ¼ cups water2 (8-ounce) packages microwaveable black lentils1 (15-ounce) can no-salt-added fire-roasted tomatoes, undrained¾ teaspoon salt, divided4 large eggs¼ teaspoon ground pepperDirectionsHeat 1 tablespoon oil in a large nonstick skillet over medium heat. Add rosemary and garlic; cook, stirring constantly, until fragrant, about 1 minute. Add kale; cook, stirring constantly, until bright green and slightly wilted, 2 to 3 minutes.Add water, lentils, tomatoes and 1/2 teaspoon salt; increase heat to medium-high and bring to a boil. Reduce heat to medium to maintain a simmer. Cover and cook until the lentils and kale are tender, about 7 minutes.Meanwhile, heat the remaining 1 tablespoon oil in a medium nonstick skillet over medium heat. Working in batches if necessary, crack eggs into the pan. Cook until frizzled around the edges and whites are set, about 4 minutes. Sprinkle with pepper and the remaining 1/4 teaspoon salt.Divide the lentil mixture among 4 bowls; top each with an egg.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)437Calories14g Fat43g Carbs29g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 cup lentil mixture & 1 eggCalories437% Daily Value *Total Carbohydrate43g16%Dietary Fiber6g21%Total Sugars6gProtein29g58%Total Fat14g18%Saturated Fat3g15%Cholesterol186mg62%Vitamin A3087IU62%Vitamin C31mg34%Vitamin D41IU10%Vitamin E2mg13%Folate58mcg15%Vitamin K170mcg142%Sodium592mg26%Calcium164mg13%Iron4mg22%Magnesium19mg5%Potassium193mg4%Zinc1mg9%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
25 High-Protein Dinner Casseroles for DiabetesTrending Videos Make one of these energizing and flavorful casserole recipes for dinner. These dishes each have at least 15 grams of protein per serving from nutritious ingredients like poultry, seafood and legumes. Plus, they're low in saturated fat and sodium-conscious for those following a diabetes-friendly eating pattern. Recipes like our Tamari-Ginger Meatball & Eggplant Casserole and our Shrimp and Cauliflower Bake are delicious, hearty and filling meals you and the family can enjoy any night of the week.01of 25 Chipotle Ranch Chicken Casserole View RecipeSimplify weeknight dinnertime by transforming leftover slow-cooked chicken (see associated recipe, below) into an easy, cheesy casserole.02of 25 Tamari-Ginger Meatball & Eggplant Casserole View RecipeEggplant soaks up the flavors of ginger, garlic and tamari in this Asian-inspired casserole recipe. A hot pepper in the topping adds a bit of heat, but opt for sweet if you prefer.03of 25 Shrimp and Cauliflower Bake View RecipeThis quick and easy seafood casserole gets bright flavor from fresh dill and feta cheese.04of 25 This Anti-Inflammatory Lemony Salmon & Orzo Casserole Is a Satisfying Dinner View RecipeStacy k. Allen, Props: Julia Bayless, Food Stylist: Ana KelleyThis lemony salmon and orzo casserole is a one-dish dinner that's packed with omega-3 fatty acids—a polyunsaturated fat in salmon that can help tame inflammation and may even help lower blood pressure. Here, omega-3-rich salmon sits on top of an orzo mixture that bakes in the oven, instead of boiling on the stovetop, absorbing all the bright and lemony flavors while it cooks.05of 25 Beef & Black Bean Nacho Casserole View RecipeSara HaasHominy adds a chewy texture in this healthy casserole, which draws flavor inspiration from nachos. Crushed corn tortilla chips add a crunchy layer to complete the dish. Mild, medium and hot green chiles all work well, so choose what you like best depending on your heat preference.06of 25 Creamy Chicken, Mushroom & Spinach Skillet Casserole View RecipePhotographer: Rachel Marek, Food stylist: Annie ProbstThis spinach-packed casserole cooks on the stovetop and bakes in the same skillet for a family-friendly dinner with an easy cleanup. You can use leftover chicken and cook the pasta ahead of time to speed up the prep.07of 25 Chicken Enchilada Skillet Casserole View RecipeJacob FoxThis simplified take on cheesy chicken enchiladas only requires one pan for cooking and eliminates the need to stuff and roll corn tortillas. Charring the veggies in a cast-iron skillet adds depth of flavor. Don't worry if you don't have one, because you can use any oven-safe skillet instead.08of 25 Green Chile Rotisserie Chicken Casserole View RecipePhotographer: Jen Causey, Food Stylist: Melissa GrayThis green chile rotisserie chicken casserole features tender rotisserie chicken with lots of tender vegetables. The corn adds a nice pop of sweetness, while the rice helps absorb some of the flavors. A crunchy topping of crushed tortilla chips finishes off this comforting, Southwestern-inspired casserole.09of 25 Garlic Cashew Chicken Casserole View RecipeCombine brown rice, cashews, chow-mein noodles and vegetables galore with chicken in this delicious casserole.10of 25 Smoked Turkey, Kale & Rice Bake View RecipeThis hearty one-skillet dinner is loaded with celery, kale, tomatoes and quick-cooking brown rice. It's easy to make the recipe vegetarian by substituting smoked tofu for the turkey.11of 25 Baked Cod with Chorizo & White Beans View RecipeThis recipe follows the Spanish and Portuguese tradition of pairing mild white fish with full-flavored cured sausage--just a bit gives the whole dish a rich, smoky flavor. Make it a meal: Enjoy with steamed green beans and roasted potatoes tossed with thyme and coarse salt.12of 25 Green Chile Chicken Tortilla Casserole View RecipePrepare this dish the night ahead of time so all you have to do is pop it in the oven for an easy and delicious dinner.13of 25 Chicken-Noodle Casserole View RecipeFlavorful Chicken-Noodle Casserole comes to life with this diabetes-appropriate recipe. Select light sour cream to lower fat and calorie content.14of 25 Turkey-Vegetable Bake View RecipeNeed to use up leftover turkey from the holidays? Make this low fat casserole. It's made with brown rice and lots of vegetables.15of 25 Turkey & Leek Shepherd's Pie View RecipeThe mashed potato-covered shepherd's pie was originally created to use up the leftovers from a festive roast. This version blends peas, leeks and carrots with diced turkey, all in a creamy herb sauce. The dish is a perfect way to create a second meal with the holiday turkey but if you like, use leftover roast chicken, duck or goose.16of 25 Baked Cavatelli Casserole View RecipeThis easy to make, comforting dish will keep you warm on a cold day.17of 25 Cheesy Meat and Potato Casserole View RecipePlan ahead to make extra pork chops (see associated recipe, below) for this easy, cheesy casserole.18of 25 Chicken Tetrazzini View RecipeThis retro dish will please kids and adults alike.19of 25 Caprese Casserole View RecipeSara HaasThis healthy casserole comes together easily, making it the perfect choice for any weeknight dinner. Be sure not to overcook the pasta or it will turn mushy. And don't skip the balsamic vinegar at the end—it's a bright finishing touch.20of 25 Sour Cream-&-Onion Chicken Casserole View RecipeSara HaasIf you're looking for something cozy to eat, this casserole is a delicious choice! Instead of using a can of cream of mushroom soup, we make our own simplified version here. This hearty casserole is finished with perfectly tangy sour cream and buttery crackers, which add the perfect crunch.21of 25 Pastelón de Yuca (Cheesy Yuca Casserole) View RecipeAli RedmondGround chicken scented with onion and paprika sits between creamy layers of mashed yuca in this beloved Dominican dish that can be customized with your favorite protein. Serve with a generous side of vegetables for a complete meal.22of 25 Chicken-Spaghetti Squash Bake View RecipeIn this version of a chicken-and-broccoli casserole, spaghetti squash takes on a creamy texture when baked with cream of mushroom soup.23of 25 Mom's Creamy Chicken & Broccoli Casserole View RecipeBrian Woodcock; Styling: Cindy BarrThis lightened-up creamy chicken casserole is packed with veggies. The sauce at the heart of this family-friendly casserole uses fat-free milk with a combination of fat-free Greek-style yogurt and a little mayonnaise to give it body.24of 25 Florentine Lasagna Roll-Ups View RecipePhotography / Fred Hardy, Styling / Ruth Blackburn / Audrey DavisThink portion control with these individual lasagna roll-ups. Leftovers are great for lunch the next day.25of 25 Salmon Noodle Casserole View RecipePhotographer: Brie Goldman, Food Stylist: Charlie WorthingtonThis salmon noodle casserole is filled with creamy pasta, chunks of salmon and plenty of vegetables for a well-rounded meal. Dijon mustard flavors the dish, complementing the salmon and asparagus.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
The Best Shrimp & Grits Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Egg-FreeGluten-FreeHealthy PregnancyHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 ¼ pounds medium peeled, deveined raw shrimp2 teaspoons blackening seasoning3 cups water1 cup whole milk1 cup quick-cooking grits¾ cup shredded smoked Gouda cheese1 tablespoon extra-virgin olive oil1 ½ tablespoons lemon juice2 tablespoons unsalted butter, cut into small pieces Sliced scallions, for serving (optional)DirectionsToss shrimp with blackening seasoning in a medium bowl; set aside.Bring water and milk to a boil in a medium saucepan over medium heat. Add grits. Reduce heat to low and cook, whisking often, until thickened and tender, 5 to 7 minutes. Remove from heat; gradually stir in Gouda until melted and smooth.Heat oil in a large nonstick skillet over medium-high heat. Add the seasoned shrimp; arrange in a single layer. Cook, stirring occasionally, until fully opaque, about 4 minutes. Stir in lemon juice and butter, stirring to melt the butter. Serve over the grits. Garnish with scallions, if desired.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)447Calories20g Fat36g Carbs30g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 cup grits & about 3/4 cup shrimpCalories447% Daily Value *Total Carbohydrate36g13%Dietary Fiber2g7%Total Sugars3gProtein30g60%Total Fat20g26%Saturated Fat10g50%Cholesterol223mg74%Vitamin A758IU15%Vitamin C2mg2%Vitamin D34IU9%Vitamin E3mg18%Folate134mcg34%Vitamin K3mcg3%Sodium658mg29%Calcium304mg23%Iron2mg11%Magnesium54mg13%Potassium305mg6%Zinc2mg18%Vitamin B122mcg83%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Pork Chops with White Wine & Capers Photo: PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTERActive Time:15 minsTotal Time:15 minsServings:4 Nutrition Profile:Egg-FreeGluten-FreeHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 tablespoon extra-virgin olive oil4 (4 ounce) boneless center-cut pork chops½ teaspoon dried thyme, divided½ teaspoon salt¼ teaspoon ground pepper¼ cup dry white wine¾ cup unsalted chicken broth1 ½ tablespoons drained capers1 tablespoon water2 teaspoons cornstarch2 tablespoons unsalted butterDirectionsHeat oil in a large nonstick skillet over medium-high heat. Sprinkle pork chops with 1/4 teaspoon thyme, salt and pepper. Arrange in a single layer in the skillet; cook until golden brown on the bottom, about 3 minutes. Flip and cook until lightly browned on the other side, about 1 minute. Transfer to a plate (the pork will not be fully cooked). Do not wipe out the pan.Reduce heat to medium. Add wine; cook until reduced by half, about 1 minute. Stir in broth, capers and the remaining 1/4 teaspoon thyme; bring to a boil. Return the pork chops to the pan; cook, undisturbed, until the sauce has reduced slightly and a thermometer inserted into the thickest portion registers 145°F, 3 to 5 minutes.Meanwhile, whisk water and cornstarch together in a small bowl.Transfer the pork chops to a clean plate. Drizzle the cornstarch mixture into the pan sauce, whisking constantly. Cook, whisking, until thickened, about 20 seconds. Add butter; cook, whisking constantly, until the butter is melted into the sauce, 30 seconds to 1 minute. Serve the sauce over the pork chops.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)226Calories14g Fat2g Carbs19g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 pork chop & 2 1/2 Tbsp. sauceCalories226% Daily Value *Total Carbohydrate2g1%Protein19g38%Total Fat14g18%Saturated Fat6g30%Cholesterol73mg24%Vitamin A202IU4%Vitamin D19IU5%Vitamin E1mg4%Folate1mcg0%Vitamin K5mcg4%Sodium472mg21%Calcium26mg2%Iron1mg6%Magnesium20mg5%Potassium285mg6%Zinc2mg18%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
5-Ingredient Miso-Glazed Salmon Photo: Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell RoysterActive Time:10 minsTotal Time:15 minsServings:4 Nutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeHealthy PregnancyHigh-ProteinNut-FreeSesame-FreeJump to Nutrition FactsIngredients1 ½ tablespoons red miso1 tablespoon lime juice, plus wedges for serving2 teaspoons lower-sodium soy sauce1 teaspoon ground pepper1 teaspoon honey4 (5-ounce) skin-on salmon fillets, patted dry¼ cup thinly sliced scallions (optional)DirectionsPreheat oven to broil with rack about 7 inches from heat source. Line a large rimmed baking sheet with foil; lightly coat the foil with cooking spray.Whisk miso, lime juice, soy sauce, pepper and honey together in a small bowl. Place fillets on the prepared baking sheet. Spoon the miso mixture evenly on top of each fillet.Broil the fillets until they flake easily with a fork, 5 to 7 minutes. Sprinkle with scallions, if desired. Serve with lime wedges, if desired.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)223Calories9g Fat4g Carbs29g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 filletCalories223% Daily Value *Total Carbohydrate4g1%Dietary Fiber1g4%Total Sugars2gAdded Sugars1g2%Protein29g58%Total Fat9g12%Saturated Fat1g5%Cholesterol78mg26%Vitamin A124IU2%Vitamin C2mg2%Folate40mcg10%Vitamin K14mcg12%Sodium437mg19%Calcium25mg2%Iron1mg6%Magnesium44mg10%Potassium725mg15%Zinc1mg9%Vitamin B125mcg208%Omega 33gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
14 High-Protein Zucchini Dinners in 30 MinutesTrending Videos Meeting your protein intake goals while using more seasonal produce is easier with these mouthwatering zucchini dinner recipes. In just 30 minutes or less, enjoy one of these dinners that are packed with protein (at least 15 grams per serving) to support healthy bodily functions like muscle recovery, collagen production and regular digestion. Plus, zucchini also supports many parts of your health like the skin, heart and bones. Recipes like our Tuna-Zucchini Pasta and 20-Minute Creamy Chicken Skillet with Italian Seasoning are nutritious, delicious and easy to make.01of 14 20-Minute Creamy Chicken Skillet with Italian Seasoning View RecipeJason DonnellyChicken cutlets cook quickly and are highlighted with a creamy sauce made with tomatoes, zucchini and Italian seasoning. This recipe is sure to become a new weeknight favorite the whole family will love. Serve it with whole-wheat pasta or rice to make it a meal.02of 14 Lemon Chicken Pasta View RecipeIn this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.03of 14 Tuna-Zucchini Pasta View RecipeThe sauce for this pasta recipe comes together quickly in one skillet while your spaghetti noodles cook on the next burner. Zucchini, fragrant basil, fresh tomato, and canned tuna combine to make a sensational topping for the whole-grain spaghetti in this 30-minute meal.04of 14 Creamy Chicken, Vegetable & Sun-Dried Tomato Soup View RecipePhotography / Brie Passano, Styling / Sammy Mila / Holly RaibikisThis creamy soup is packed with vegetables, including zucchini and carrots. Precooked chicken saves time and energy, so you can make this cozy soup on a busy weeknight, or any day when it's cold out.05of 14 Shrimp Scampi Zoodles View RecipeClassic garlicky shrimp scampi gets a low-carb makeover in this easy dinner recipe. Zucchini noodles, also known as "zoodles," are a healthier alternative to traditional pasta—they mimic the texture of pasta while taking on the flavor of whatever sauce you serve them with. Make sure you salt and drain the zoodles, otherwise your final dish will be soupy and the flavor will be diluted.06of 14 20-Minute Creamy Tomato Salmon Skillet View RecipeJamie VespaSalmon fillets cook quickly and are coated with a delicious creamy sauce made with tomatoes, zucchini and Italian seasoning. This easy salmon dinner is sure to become a new weeknight favorite the whole family will love. The best news: you can get this meal on the table in 20 minutes flat.07of 14 25-Minute Chicken & Veggie Enchiladas View RecipeJennifer CauseyThese chicken enchiladas are great for using up any veggies you have lingering in your fridge. Our chicken enchilada recipe calls for zucchini, squash and onion, but you could easily swap in spinach or potatoes.08of 14 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo View RecipeIn this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.09of 14 Peanut Zucchini Noodle Salad with Chicken View RecipeYou'll end up with more peanut sauce than you need in this zucchini noodle recipe, and that's a good thing! It makes a great dip or stir-fry sauce.10of 14 Balsamic Chicken Pasta Bake with Zucchini Noodles View RecipePacked with plenty of vegetables and tons of flavor, this chicken pasta bake is inspired by the ingredients in a caprese salad.11of 14 20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce View RecipeThis low-carb chicken dinner whips up in only 20 minutes, thanks to thin-cut chicken breast and packaged zucchini noodles. If you have a spiralizer and want to make your own zucchini noodles, use two medium zucchini.12of 14 Summer Vegetable Sesame Noodles View RecipeSquash noodles elbow out some of the starchy ones to give this cool sesame noodle salad a veggie boost. This easy healthy recipe comes together in just 20 minutes, so it's great for weeknight dinners. Pack up any leftovers for lunch.13of 14 Summer Chicken Parmesan View RecipeVictor ProtasioSkip canned tomatoes and serve these crispy, cheesy chicken cutlets with a fresh tomato-and-zucchini sauté instead, a super-easy side that takes advantage of peak-season summer produce. For a healthy whole-grain swap, use white whole-wheat flour in place of all-purpose for breading the chicken and in any sweet or savory recipe. Make sure to position your oven rack in the middle of the oven, about 6 inches from the broiler, so the cutlets don't cook too quickly. Round out the meal with a simple green salad and garlic-rubbed toasted bread slices.14of 14 Stir-Fried Pork Piccata View RecipeJacob FoxIn this variation on Italian piccata, we cook thin strips of pork in a wok. Lemon juice is a critical component of classic pork piccata, but you can't add it to a carbon-steel wok because it will strip the patina. We call for lemon wedges to be served on the side instead.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
15 Summer Dinners in 15 MinutesTrending Videos Avocado, beans, tomatoes, zucchini and more make up the delicious harvest of summer, and these recipes put the seasonal veggies to use in the best way. From veggie noodle dishes to hearty grain bowls, you can enjoy a mouthwatering and balanced meal, entrée or side in just 15 minutes or less. Recipes like our Easy Shrimp Scampi with Zucchini Noodles and Salmon Couscous Salad are quick and flavorful options for dinner.01of 15 Easy Shrimp Scampi with Zucchini Noodles View RecipeDiana ChistrugaEnjoy classic shrimp scampi lightened up with zucchini noodles in place of pasta. The tomatoes add some sweetness and color, while the cheese contributes nuttiness and richness.02of 15 15-Minute Broiled Cod with Tomatoes & Herbed Mayonnaise View RecipeBrie PassanoCod broils quickly in this healthy dinner recipe that's done in only 15 minutes. Sliced tomatoes on top give it a pop of color, while your favorite chopped herbs flavor the mayonnaise that tops the fish.03of 15 Salmon Couscous Salad View RecipeThis healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450 degrees F oven until the fish is opaque and firm, 8 to 12 minutes.04of 15 Lemon Chicken Pasta View RecipeIn this easy lemon chicken pasta recipe, we love the combination of lemon zest and toasted breadcrumbs. This healthy dinner is made with rotisserie chicken, quick-cooking spiralized zucchini and baby zucchini, so you get a complete meal in just 10 minutes.05of 15 Avocado Tuna Spinach Salad View RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.06of 15 Salmon Sushi Grain Bowl View RecipeGet all the delicious flavors of sushi without the time-consuming rolling with this quick grain bowl recipe. All you need is 15 minutes to get this healthy dinner on the table or to pack it up for lunch at work.07of 15 Spicy Cabbage Slaw View RecipeSliced radishes add a peppery kick to this 10-minute slaw, which can serve as both a side and a topping for sandwiches.08of 15 Vegetarian Niçoise Salad View RecipeThis vegetarian take on a traditional Niçoise salad omits the fish and piles on plenty of vegetables.09of 15 Loaded Black Bean Nacho Soup View RecipeJazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.10of 15 Creamy Spinach Pasta View RecipeThis might be one of the creamiest light pasta dishes you've ever had! The mascarpone cheese adds a richness to the spinach pasta that's unexpected—especially in a healthy pasta recipe.11of 15 Green Goddess Salad with Chickpeas View RecipeIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.12of 15 Tuna Salad with Egg View RecipePhotography / Jennifer Causey, Styling / Ali Ramee / Audrey DavisThis simple tuna salad with egg has a clean and balanced flavor. The capers and lemon bring acidity to help everything come together and chopped arugula adds a peppery kick. Enjoy it with greens or on a slice of your favorite whole-grain bread.13of 15 Stir-Fried Japanese Eggplant with Garlic-Soy Sauce View RecipeIf you like "eggplant in garlic sauce" from your favorite Chinese restaurant, this is the dish for you! It's spicy and slightly sweet, but not sticky-sweet like some restaurant versions tend to be. Keep some basic Asian condiments in your arsenal and you can easily and quickly pull off this garlic eggplant recipe at home! Also, because this whole dish comes together very fast, have everything ready to add to the pan before you start cooking.14of 15 Chickpea Salad Sandwich View RecipePhotography / Caitlin Bensel, Food Styling / Ruth BlackburnThis vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.15of 15 Shrimp Salad with Peanut Dressing View RecipeUsing applesauce in the peanut dressing lends a sweet, tart flavor that pairs wonderfully with shrimp.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Anti-Inflammatory Lemony Salmon & Orzo Casserole Photo: Stacy k. Allen, Props: Julia Bayless, Food Stylist: Ana KelleyActive Time:20 minsTotal Time: 1 hrServings:8 Nutrition Profile:Anti-InflammatoryDairy-FreeDiabetes AppropriateEgg-FreeHealthy PregnancyHigh FiberHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients1 small lemon1 pint cherry tomatoes2 medium leeks, light green and white parts only, thinly sliced (about 1 1/4 cups)2 cloves garlic, minced6 tablespoons extra-virgin olive oil, divided2 tablespoons capers, rinsed, divided4 cups lower-sodium vegetable broth2 cups whole-wheat orzo2 teaspoons salt, divided1 ½ pounds skinless salmon fillet, cut into large chunks1 pound fresh asparagus, trimmed and cut into 1-inch pieces (3 cups)½ teaspoon ground pepper2 tablespoons chopped fresh dill plus 1/4 cup, dividedDirectionsPreheat oven to 425°F. Cut lemon in half crosswise. Thinly slice 1 lemon half; remove and discard seeds and lemon end. Juice the remaining lemon half to yield 1 tablespoon juice; set aside. Place the lemon slices, tomatoes, leeks, garlic, 2 tablespoons oil and 1 tablespoon capers in a 9-by-13-inch baking dish; toss to combine.Bake, uncovered, until the tomatoes have begun to burst and the lemon has softened, 15 to 18 minutes. Remove from oven; gently stir in broth, orzo and 1 teaspoon salt. Cover with foil. Bake until most of the liquid has been absorbed and the orzo is al dente, 20 to 26 minutes.Meanwhile, season salmon and asparagus with pepper and the remaining 1 teaspoon salt; drizzle with 2 tablespoons oil.Once the orzo is al dente, remove the baking dish from the oven; stir in the asparagus and 2 tablespoons dill. Nestle the salmon into the orzo mixture. Bake, uncovered, until the salmon is cooked through and flakes easily when tested with a fork, about 10 minutes.Meanwhile, combine the reserved 1 tablespoon lemon juice and the remaining 2 tablespoons oil, 1 tablespoon capers and 1/4 cup dill in a small bowl. Serve the sauce alongside the casserole.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)391Calories16g Fat37g Carbs25g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe8Serving Size1 1/4 cups casserole & 1 Tbsp. sauceCalories391% Daily Value *Total Carbohydrate37g13%Dietary Fiber9g32%Total Sugars3gProtein25g50%Total Fat16g21%Saturated Fat2g10%Cholesterol45mg15%Vitamin A972IU19%Vitamin C15mg17%Vitamin D375IU94%Vitamin E3mg18%Folate39mcg10%Vitamin K29mcg24%Sodium717mg31%Calcium46mg4%Iron2mg11%Magnesium40mg10%Potassium487mg10%Zinc1mg9%Vitamin B125mcg208%Omega 31gNutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Creamed Spinach & Chicken Casserole Photo: Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterActive Time:30 minsTotal Time:45 minsServings:8 Nutrition Profile:Egg-FreeHealthy PregnancyHigh-ProteinNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients2 tablespoons unsalted butter1 medium sweet onion, thinly sliced (about 2 cups)1 teaspoon salt, divided3 cloves garlic, finely chopped1 teaspoon salt-free Italian seasoning1 teaspoon crushed red pepper3 tablespoons all-purpose flour2 ½ cups whole milk½ teaspoon ground pepper¼ teaspoon paprika⅛ teaspoon ground nutmeg2 (10-ounce) packages frozen cut-leaf spinach, thawed and squeezed dry1 (5.25-ounce) package creamy garlic-and-herb cheese spread (such as Boursin)4 cups cooked long-grain brown rice4 cups shredded cooked chicken breast½ teaspoon grated lemon zest2 tablespoons lemon juice1 cup shredded low-moisture part-skim mozzarella cheese¼ cup grated Parmesan cheeseDirectionsPosition oven racks in top third and lower third; preheat to 350°F. Lightly coat a 9-by-13-inch broiler-safe baking dish with cooking spray.Melt butter in a large nonstick skillet over medium heat. Add onion and 1/4 teaspoon salt; cook, stirring occasionally, until softened, about 8 minutes. Stir in garlic, Italian seasoning and crushed red pepper; cook, stirring constantly, until fragrant, about 1 minute. Sprinkle with flour; cook, stirring constantly, 1 minute. Gradually pour in milk; cook, stirring constantly, until slightly thickened, 4 to 5 minutes. Add pepper, paprika, nutmeg and the remaining 3/4 teaspoon salt. Stir in spinach and garlic-and-herb cheese; cook, stirring often, until the mixture is heated through and the cheese is fully incorporated, about 2 minutes. Transfer to a large bowl.Add rice, chicken, lemon zest and lemon juice to the spinach mixture; fold together until evenly mixed. Transfer to the prepared baking dish. Sprinkle with mozzarella and Parmesan.Bake on the lower rack until the cheeses are melted, 12 to 15 minutes. Transfer to the upper oven rack and increase oven temperature to broil. Broil until browned on top, 2 to 3 minutes. To make ahead Assemble casserole (through Step 3) up to 2 days in advance; cover and refrigerate. When ready to eat, let the dish stand at room temperature for 1 hour before baking.Originally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)494Calories21g Fat41g Carbs36g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe8Serving Size1 1/2 cupsCalories494% Daily Value *Total Carbohydrate41g15%Dietary Fiber4g14%Total Sugars7gProtein36g72%Total Fat21g27%Saturated Fat12g60%Cholesterol106mg35%Vitamin A9002IU180%Vitamin C8mg9%Vitamin D45IU11%Vitamin E3mg18%Folate140mcg35%Vitamin K265mcg221%Sodium709mg31%Calcium345mg27%Iron3mg17%Magnesium131mg31%Potassium711mg15%Zinc3mg27%Vitamin B121mcg42%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
20 10-Minute Lunch Recipes You'll Want to Make ForeverTrending Videos With these quick lunches, a hearty grain bowl, fresh salad, filling sandwich or delicious wrap is only 10 minutes (or less) away. Not to mention, EatingWell readers have left these dishes four- and five-star reviews to let you know just how good they are. Recipes like our Black Bean-Quinoa Bowl and Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad can make lunchtime the best and tastiest time of the day.01of 20 Cucumber Sandwich View RecipePhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnThis creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together.02of 20 Black Bean-Quinoa Bowl View RecipeThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.03of 20 Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad View RecipeThis simple lunch comes together in just 10 minutes, making it a great option for busy days.04of 20 Roasted Veggie Mason Jar Salad View RecipeThis vegan mason jar salad is easy to pack up and take for lunch. Layering the creamy cashew sauce into the bottom of the jar ensures that your big, bold power salad won't become wilted by the time you're ready to eat.05of 20 Cucumber Sandwich with Cotija & Lime View RecipePhotographer: Rachel Marek, Food stylist: Holly DreesmanThis easy vegetarian cucumber sandwich draws flavor inspiration from elote, the Mexican street corn dish. Instead of corn, we flavor cucumber slices with cotija cheese, lime and cilantro for a tasty filling. Cotija cheese, a salty, crumbly Mexican cheese, is similar in flavor and texture to feta cheese, which can be used as a substitute. Arugula adds a peppery flavor, but any tender greens will work well here.06of 20 Zucchini Noodle Salad with Chicken View RecipeLoad up on vegetables, but not on calories, with this healthy zoodle salad. Look for zucchini noodles with other prepared vegetables in the produce section or make your own with a spiralizer.07of 20 Mason Jar Power Salad with Chickpeas & Tuna View RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.08of 20 Buffalo Chicken Grain Bowl View RecipeGet the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.09of 20 10-Minute Tuna Melt View RecipeJoy HowardThis variation of a classic sandwich uses mayonnaise, but not where you think! Mayo is brushed on the outside of the sandwich in place of butter to make the sandwich golden and crispy as it heats in a skillet. Plain Greek yogurt takes mayo's place in the salad—along with crunchy celery, roasted red bell peppers and scallions—for a satisfying lunch with less saturated fat.10of 20 Cabbage, Tofu & Edamame Salad View RecipeCraving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.11of 20 Chicken Avocado BLT Wrap View RecipeWho doesn't love a BLT? In this Mexican-inspired version, we've added chicken and avocado and wrapped it in a tortilla, making it easy to eat.12of 20 Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing View RecipeA tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.13of 20 Easy Brown Rice & Veggie Wrap View RecipeUse leftover brown rice and roasted veggies for this easy vegan lunch idea to pack for work. To serve this wrap warm, simply pop in the microwave for about a minute to warm through.14of 20 Chopped Cobb Salad View RecipeThis single-serving recipe for Cobb salad swaps chicken in for bacon, which makes it a great source of protein for lunch. If you prefer another salad dressing, feel free to use that instead of our honey-mustard vinaigrette.15of 20 Caprese Avocado Toast View RecipeTomatoes, mozzarella, and basil—the building blocks of caprese salad--lend a creative twist to a standard avocado toast recipe.16of 20 Falafel Tabbouleh Bowls with Tzatziki View RecipeMeal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients--greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.17of 20 Chicken, Brussels Sprouts & Mushroom Salad View RecipeShaving the vegetables for this easy salad recipe makes them deliciously tender-crisp without having to cook anything and helps them stand up to the bright homemade vinaigrette and salty Parmesan cheese.18of 20 Chicken, Quinoa & Veggie Bowl View RecipeWith a whopping 19 grams of protein, this one-dish meal will keeping you feeling full and satisfied for hours.19of 20 Avocado Tuna Spinach Salad View RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.20of 20 Roasted Veggie & Quinoa Salad View RecipeQuick, simple and packed with satisfying protein and fiber, this salad makes a perfect lunch or easy one-dish dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
22 5-Minute Breakfast Recipes with 5 Ingredients or LessTrending Videos Photo: Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserEven on the busiest of mornings, you can start your day with one of these super easy breakfast options. You only need five ingredients or less to make these recipes (not counting optional ingredients and pantry staples like salt, pepper and oil), and they only take five minutes to prepare! Flavorful dishes like our Quick-Cooking Oats and Coconut Blueberry Smoothie are healthy and delicious breakfasts you can make in no time at all.01of 22 Muesli with Raspberries View RecipeStart your day off with whole grains, fiber and protein with this easy breakfast.02of 22 Apple & Peanut Butter Toast View RecipeA pinch of ground cardamom punches up the flavor in this classic combo of apples and peanut butter on toast.03of 22 Quick-Cooking Oats View RecipePhotographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserSometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you.04of 22 The Last Avocado Toast Recipe You'll Ever Need View RecipeJamie Vespa MS, RDThis is the easiest—and the last—avocado toast recipe you'll ever need to know. Memorize the recipe, then use it as a jumping off point for your favorite avocado toast riffs. Put an egg on it, top it with tuna salad or crown it with fluffy alfalfa sprouts for a healthy and satisfying meal. You can mix up the toppings too—we love Japanese furikake or everything bagel seasoning.05of 22 Coconut Blueberry Smoothie View RecipeAli RedmondGive your blueberry smoothie a tropical update with the rich flavors of coconut milk and coconut cream. Freshly squeezed orange juice lends bright flavor to this healthy smoothie recipe, but if you're short on time, bottled will work just fine.06of 22 Instant Egg & Cheese "Bake" View RecipeJohnny AutryLearn how to cook eggs in the microwave for a quick, delicious breakfast. Spinach and Cheddar cheese make these eggs even more filling.07of 22 Anti-Inflammatory Breakfast Smoothie View RecipeJordan ProvostThis mango green smoothie gets bright tart flavor from frozen passion fruit, and inflammation-fighting benefits from fresh kale. Dates add natural sweetness without added sugar. While cilantro may not be a typical smoothie ingredient, we love the herbal notes it adds to this smoothie. Feel free to leave it out if that's not your thing—it's just as delicious without.08of 22 Peanut Butter-Banana English Muffin View RecipePeanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.09of 22 Scrambled Egg with Tofu View RecipeAna CadenaEven when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.10of 22 Peanut Butter-Banana Cinnamon Toast View RecipeThis satisfying peanut butter-banana toast gets a sprinkle of cinnamon for an extra flavor boost.11of 22 Mixed-Berry Breakfast Smoothie View RecipeClara GonzalezSmoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.12of 22 Diner-Style Scrambled Eggs View RecipeJennifer CauseyThese are the eggs you probably grew up eating: quick, easy to make, homey and comforting. A little butter adds richness. We use just a tiny amount of salt here, because it's easy to oversalt eggs. Pull them from the heat the instant they're done so they don't turn tough and rubbery. And as with all egg dishes, dig in right away—they're not getting any better as they cool off.13of 22 Pecan Butter & Pear Toast View RecipeTed & Chelsea CavanaughFor a quick breakfast or snack, try this three-ingredient toast. Pecan butter adds a nutty flavor, which gets balanced by the natural sweetness of the pear.14of 22 Ricotta-Berry Crepes View RecipeMake a big batch of these easy 3-ingredient crepes to stash in your freezer so you always have a healthy breakfast on hand. A dollop of ricotta adds protein to a store-bought crepe, while the berries give a burst of sweetness and a little fiber.15of 22 Berry Orange Smoothie View RecipeJennifer CauseyKeeping a bag of frozen mixed berries on hand is a great way to ensure you get a daily dose, and frozen berries are often less expensive than fresh. Plus they make smoothies a cinch: they can go straight from the freezer to the blender.16of 22 Pristine Sunny-Side Up Eggs View RecipeAlexandra ShytsmanHeat control is crucial here. Too much heat, and the whites will toughen and brown at the edges. Not enough, and the yolks will cook partway through by the time the whites are set. Listen to the pan, and watch the whites for cues that your pan is properly heated. We use a little extra oil in this dish so there's enough for basting. The hot oil baste lets you set the whites without covering the pan and clouding the yolks. Season after the eggs are done so the basting doesn't wash off the salt and pepper.17of 22 Mascarpone & Berries Toast View RecipeCreamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.18of 22 Golden Milk Frappe View RecipeThis frappe harnesses the flavor power of a turmeric spice mixture for a cool treat. The golden-milk spice mix is combined with kefir, coconut milk and honey before being whirred together for a frothy delight.19of 22 Whole Wheat Bagel with Peanut Butter View RecipeSwap out a typical bagel with a mini whole wheat bagel for a lower calorie and higher fiber breakfast. Pair with peanut butter to keep you fuller longer.20of 22 Cashew Butter & Clementine Toast View RecipeTed & Chelsea CavanaughThis three-ingredient toast uses a fresh clementine and cashew butter for a twist on the classic PB & J. Enjoy this toast for a quick breakfast or snack.21of 22 Cherry Smoothie View RecipeAli RedmondThe combination of oat milk, vanilla extract and sweet cherries makes this recipe taste like a cherry pie smoothie. Adding a bit of brown sugar boosts that nostalgia even more.22of 22 Peanut Butter & Berries Waffle Sandwich View RecipeSara HaasWhole-grain freezer waffles make the perfect base for a nourishing breakfast that tastes just like a classic peanut butter and jelly sandwich. We use crunchy peanut butter to add texture, but you can swap in creamy, if you prefer. If fresh berries aren't available, you can use frozen ones; microwave them in a small bowl for about 30 seconds to thaw before adding to the sandwich.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
14 5-Ingredient Lunch Recipes That Are Ready in 5 MinutesTrending Videos Photo: Carolyn Hodges, M.S., RDNLunch doesn't get easier than these healthy recipes. With exception to pantry staples like salt, pepper and oil, these lunches can be made with just five ingredients or less. Not to mention, everything comes together in only five minutes. Tasty meals like our 3-Ingredient Chicken Salad Tostadas and Mason Jar Power Salad with Chickpeas & Tuna are ready to eat in a flash.01of 14 Turkey Apple Cheddar Sandwich View RecipeIt only takes 5 minutes to make this healthy sandwich with whole-wheat bread and the classic combination of Cheddar cheese and apples that your kids will love.02of 14 3-Ingredient Chicken Salad Tostadas View RecipeCarolyn Hodges, M.S., RDNFor this three-ingredient dinner, a premade salad kit is the perfect shortcut because it has everything you need in one bag, including the dressing. Swap in canned black beans for the chicken to make this vegetarian.03of 14 Mixed-Berry Breakfast Smoothie View RecipeClara GonzalezSmoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbohydrates and fat, and will keep you satisfied until your next meal.04of 14 Mason Jar Power Salad with Chickpeas & Tuna View RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.05of 14 Avocado, Tomato & Chicken Sandwich View RecipeIn this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.06of 14 Strawberry & Cream Cheese Sandwich View RecipeSliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.07of 14 Peanut Butter-Banana English Muffin View RecipePeanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.08of 14 3-Ingredient Teriyaki Edamame Sauté View RecipeCarolyn A. Hodges, R.D.Whip up this high-fiber, plant-based stir-fry for a quick and convenient dinner. Look for bottled teriyaki sauce labeled less sodium or reduced sodium to cut back on the salt without sacrificing flavor.09of 14 Peanut Zoodles with Edamame View RecipePhoto by: Carolyn A. Hodges, R.D.A package of fresh zucchini noodles gets tossed with shelled edamame and store-bought peanut sauce in these 5-minute, no-cook vegetable noodle bowls. Because prepared sauces and dressings are commonly high in sodium, scan the label and opt for those that contain 150 mg sodium or less per tablespoon.10of 14 3-Ingredient Green Goddess White Bean Salad View RecipeCarolyn A. Hodges, R.D.Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.11of 14 3-Ingredient Creamy Rotisserie Chicken Salad View RecipeCarolyn HodgesWe put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve this rotisserie chicken salad recipe with whole-grain crackers.12of 14 Turkey-Cranberry Wrap View RecipeThis wrap is quick-and-easy to prepare and is the perfect lunch solution for all of those Thanksgiving leftovers.13of 14 3-Ingredient White Bean & Cherry Tomato Salad View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleThis three-ingredient lunch takes a packaged salad kit to the next level with the addition of two pantry staples: cherry tomatoes and white beans. The Mediterranean flavor profile works well here, but another mix will be just as simple and satisfying.14of 14 Turkey Pastrami Sandwich View RecipeIf you're taking this sandwich to go, line one piece of bread with the pastrami and the other with Swiss cheese and tuck the sauerkraut and apple in the middle to keep the bread from becoming soggy.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
30 Oat Breakfast Recipes That Are Ready in Three Steps or LessTrending Videos Photo: Photographer: Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterBakes, overnight oats, pancakes, waffles and more—the meal options are endless with these flavorful oat recipes. This collection has plenty of chocolaty, fruity and savory variations to choose from, so you're guaranteed to find something you'll love. In three steps or less, you'll be enjoying an easy, oat-packed dish that's as nutritious as it is delicious. Recipes like our cozy Chai-Spiced Oatmeal and spicy Sriracha, Egg & Avocado Overnight Oats will become staples on your breakfast menu.01of 30 Peanut Butter Protein Overnight Oats View RecipePowdered peanut butter is a handy pantry staple that makes a great vegan protein booster for oatmeal and smoothies. Double or triple this recipe to meal-prep breakfasts for the week or to have breakfast ready for the entire family.02of 30 Chai-Spiced Oatmeal View RecipePhotographer: Fred Hardy, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis chai-spiced oatmeal is perfectly spiced and just the right creamy consistency. Top this cozy oatmeal with your favorite chopped fresh fruit like mango, or serve it with dried fruit like golden raisins. For some extra crunch, top it with chopped pistachios or cashews and a dollop of yogurt to make it extra creamy.03of 30 Sriracha, Egg & Avocado Overnight Oats View RecipeIf you love avocado toast, give this savory overnight oats recipe a try. The oats soak overnight for easy "cooking." In the morning, just top with a fried egg, avocado and Sriracha for a satisfying healthy breakfast.04of 30 Tres Leches-Inspired Overnight Oats View RecipePhotographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleTres leches, which is Spanish for "three milks," gets its name from the three types of milk that are used to soak the classic cake: whole milk, evaporated milk and sweetened condensed milk. Here, we use those milks to hydrate oats, creating a creamy, satisfying breakfast. A sprinkle of cinnamon adds a nice touch of spice, while sliced strawberries provide a pop of color. Tres leches cake is usually topped with whipped cream—if you want to re-create that creaminess, try topping these oats with some plain yogurt for a breakfast-friendly twist.05of 30 Oatmeal Waffles View RecipeJen CauseyThese oatmeal waffles have a hint of cinnamon and a nice crispy outer layer. Brown sugar in the batter helps to mimic the flavors of a classic bowl of oatmeal.06of 30 Peanut Butter-Chocolate Chip Overnight Oats with Banana View RecipeIt takes just a few minutes to prepare these overnight oats and you will be all set with 4 packable healthy breakfasts to enjoy throughout the week. Use whatever milk you have on hand for this easy meal-prep breakfast recipe.07of 30 Baked Oatmeal View RecipeTime Inc.This baked oatmeal is a mix between an oatmeal bar and traditional creamy breakfast oatmeal for an unexpected morning treat. There are so many different ways to add a little something extra to this recipe: Add fresh fruit like strawberries, blueberries, or raspberries. Add toasted coconut flakes. Add chocolate chips for chocolate lovers. You could also add extra nuts and seeds.08of 30 Pumpkin-Oat Mini Muffins View RecipeThese gluten-free pumpkin muffins are packed with oats and chocolate chips. Plus, these mini pumpkin muffins are made entirely in the blender, making cleanup a breeze. If you'd rather make 12 regular-size muffins, bake for 18 to 20 minutes and let cool for 10 minutes before turning them out of the pan.09of 30 Pumpkin Baked Oatmeal View RecipePhotographer: Antonis Achilleos, Prop Stylist: Christine Keely, Food Stylist: Karen RankinThis pumpkin baked oatmeal is warm and comforting with the combination of pumpkin pie spice and cinnamon. The pecans add toasty flavor to this easy breakfast dish that's perfect for guests. Serve with yogurt for creaminess and maple syrup for added sweetness.10of 30 Bircher Muesli View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors HallNamed after a Swiss physician, Bircher muesli features fresh apple, lemon juice and nuts. We added to this refreshing combo by including chia seeds for a boost of omega-3 fatty acids and fiber, and we finish our version with a mix of fresh berries for color and flavor.11of 30 Breakfast Strawberry & Cream Cheese Oatmeal Cakes View RecipeSara HaasFresh strawberries add the perfect touch of natural sweetness to these breakfast oatmeal cakes. When strawberries aren't in season, you can easily substitute frozen ones.12of 30 Blueberry-Banana Overnight Oats View RecipeBlueberries, sweet banana and creamy coconut milk combine to turn everyday oatmeal into the best vegan overnight oats! Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.13of 30 Breakfast Carrot-Cake Oatmeal Cakes View RecipeSara HaasEnjoy all the classic flavors of carrot cake in these healthy oatmeal cakes. Shredded carrot, raisins and walnuts are packed into each bite. Chopping the raisins helps distribute them throughout the batter. These oatmeal cakes are perfect for a grab-and-go breakfast, but also make for a great snack.14of 30 Tiramisu-Inspired Overnight Oats View RecipePhotographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleTiramisu, a classic Italian dessert, serves as flavor inspiration for these overnight oats. Instant espresso powder adds a touch of bitterness to the dish, which gets balanced by the sweetness of the maple syrup. We top each serving with yogurt for some tanginess, but you could also try swapping in ricotta. A dusting of cocoa powder on top serves as a nod to the dessert's iconic look. These oats are meal-prep-friendly, but if you find your oats becoming too dry as they sit in the fridge, add more almond milk until they're loosened to your desired consistency.15of 30 Breakfast Lemon-Blueberry Oatmeal Cakes View RecipeAli RedmondA cross between muffins and baked oatmeal, these oatmeal cakes are perfect for an on-the-go breakfast or snack. If you prefer to use fresh blueberries, they're an equal swap for the frozen in this recipe. You can also make a double batch and enjoy one during the week and store the other batch in the freezer to savor later.16of 30 Pumpkin-Oatmeal Muffins View RecipeThese healthy pumpkin-oatmeal muffins will get you in the mood for fall. Sprinkling the muffins with pecans adds a nutty crunch to every bite. Serve them for breakfast or as a grab-and-go snack.17of 30 Overnight Oats with Chia Seeds View RecipePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Josh HoggleThis easy overnight oats with chia seeds recipe is naturally sweetened with peaches, but any chopped fresh or frozen fruit works well here. Chia seeds thicken the mixture as it sits, and they offer a healthy dose of fiber and omega-3 fats. Store these oats in individual airtight containers (like a mason jar) for an easy breakfast on the go.18of 30 Blueberry Baked Oatmeal View RecipeJason DonnellyThis baked oatmeal recipe features lemon and cardamom with plenty of sweet and juicy blueberries. Baked oatmeal recipes like this one can be prepped on Monday for an easy grab-and-go breakfast for the rest of the workweek.19of 30 Apple-Cinnamon Overnight Oats View RecipeIt takes just a few minutes in the evening to mix rolled oats and almond milk and you have a head start on a healthy breakfast the following morning. In the morning, top the oatmeal with fresh fruit and toasted nuts. Make up to 4 jars at once to keep in the fridge for quick grab-and-go breakfasts throughout the week.20of 30 Breakfast Lemon, Raspberry & Cream Cheese Oatmeal Cakes View RecipeSara HaasFresh lemon juice and zest add the perfect pop of brightness and acidity to these delightful oatmeal cakes. You can use fresh or frozen raspberries, depending on what you have on hand. Enjoy these oatmeal cakes for a healthy breakfast or snack.21of 30 Cinnamon-Roll Overnight Oats View RecipeIt takes just minutes to assemble this healthy no-cook breakfast, and you'll have meal-prepped grab-and-go breakfasts on hand for the rest of the week.22of 30 Breakfast Apple-Cinnamon Oatmeal Cakes View RecipeAli RedmondThese handy cakes are a great way to start your day. If you're in a hurry, toss one in a food storage container to enjoy once you get to work. If you have more time, pop one in the microwave for 30 seconds, then top with a little milk and enjoy!23of 30 Pumpkin Cheesecake Overnight Oats View RecipeWith pumpkin, ricotta and a little maple, this easy overnight oats recipe tastes like dessert, but it's actually good for you! Plus, it's perfect for a quick, on-the-go healthy breakfast.24of 30 Apple-Pie Baked Oats View RecipeCasey BarberSlices of these apple-pie baked oats make a great snack or midday pick-me-up, with an added energy boost coming from vanilla protein powder. If you individually wrap the slices, they make an excellent grab-and-go breakfast. Servings may also be reheated in a toaster oven or microwave.25of 30 Savory Oatmeal with Cheddar, Collards & Eggs View RecipeHave you tried savory oats yet? It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired.26of 30 Oat Flour Pancakes View RecipeCaitlin BenselThese gluten-free oat flour pancakes are quick to throw together. Oat milk in place of regular milk keeps these easy pancakes dairy-free too.27of 30 Chocolate-Banana Overnight Oats View RecipeChocolate-hazelnut spread adds a touch of luxury to your humble bowl of overnight oatmeal. Banana slices pair perfectly with the spread and add natural sweetness (no need for additional sugar). A sprinkle of flaky salt helps keep this quick breakfast from being cloyingly sweet.28of 30 Coconut-Mango Oats View RecipeSara HaasGive plain oats a makeover with this quick, five-minute breakfast idea. Adding just a bit of toasted coconut, some vanilla extract and fresh (or frozen) mango provides plenty of flavor. We use oat milk here, but feel free to switch it to dairy or any other plant-based, unsweetened milk too.29of 30 Instant Pot Steel-Cut Oatmeal View RecipePhotographer: Jen Causey, Prop Stylist: Christina Daley, Food Stylist: Emily Nabors HallThis warm Instant Pot steel-cut oatmeal is flavored with cinnamon and just a little maple syrup for a hint of sweetness. Top this creamy oatmeal with fresh berries, lemon zest or toasted nuts.30of 30 Pumpkin Oatmeal View RecipeFred HardyThis pumpkin oatmeal is creamy from both the whole milk and the natural starches from the steel-cut oats. Steel-cut oats naturally yield a creamier oatmeal than old-fashioned rolled oats, but this oatmeal can be made with either. If you don't have all the individual spices, pumpkin pie spice or chai spice will work in their place. To make this recipe vegan, simply swap the butter for 1½ teaspoons canola oil and the milk for almond milk.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
18 Three-Step Anti-Inflammatory Dinner RecipesTrending Videos Anti-inflammatory foods like dark leafy greens, omega-3 rich fatty fish and whole grains are the highlight of these easy dinner recipes. In just three steps or less, you can have a flavorful meal on the table that can help your body fight against pesky symptoms of inflammation like muscle aches, mental fog and digestive issues. Recipes like our Salmon & Avocado Poke Bowl and Butternut Squash Soup with Apple Grilled Cheese Sandwiches are easy to make, packed with nutrients and help you feel your best.01of 18 Spinach, Lima Bean & Crispy Pancetta Pasta View RecipeWe opt for fresh spinach pasta here--it cooks quickly and adds a pop of color. Cooking lima beans in pancetta drippings infuses them with flavor.02of 18 Salmon & Avocado Poke Bowl View RecipePoke (pronounced poh-kay), the bite-size marinated fish salad famous in Hawaii, is so popular that it's sold by the pound in supermarkets. Now it has crossed the Pacific to become the meal-in-a-bowl du jour, served in eateries from Los Angeles to New York. But it's easy to make at home with this quick recipe. Sriracha and Chinese-style mustard add a touch of heat to the classic poke seasoning of soy sauce and sesame oil. Serving it over a brown rice salad makes it a meal.03of 18 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce View RecipeQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.04of 18 Butternut Squash Soup with Apple Grilled Cheese Sandwiches View RecipeLayering apple slices into grilled cheese sandwiches adds a little crunch to a favorite soup dipper. And creamy butternut squash soup with ginger, cumin and turmeric is a nice change of pace from grilled cheese's usual tomato soup partner. If you have a sensitive palate, you can cut back on the spices. Be sure to use seasonal squash for the best squash flavor. Serve the duo for a comforting and easy weeknight dinner for the family. The soup keeps well in the fridge, so save leftovers for lunch or dinner later in the week.05of 18 One-Pot Lemon-Broccoli Pasta with Parmesan View RecipeThis hearty pasta dish with bright, fresh flavor is ideal for busy weeknights. The Parmesan adds welcome saltiness and notes of umami and you get added texture from the slight crunch of broccoli and whole-wheat noodles. Add some shredded rotisserie chicken, grilled shrimp or crispy chickpeas to punch up the protein.06of 18 One-Pot Lentil & Vegetable Soup with Parmesan View RecipeAntonis AchilleosThis lentil-vegetable soup is packed with kale and tomatoes for a filling, flavorful main dish. If you have it, the Parmesan cheese rind adds nuttiness and gives the broth some body. If you avoid cheese made with rennet, look for vegetarian Parmesan cheese, which is made without it.07of 18 Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas View RecipeThis fragrant turmeric rice bowl topped with leftover spiced roasted root vegetables and chickpeas is inspired by flavors from India for an easy, vegetarian dinner.08of 18 Quinoa Chili with Sweet Potatoes View RecipeJennifer CauseyThis hearty vegetarian quinoa chili with sweet potatoes has mild spice from poblanos and green chiles. Chili powder, cumin and garlic provide classic chili flavor.09of 18 Egg Drop Soup with Instant Noodles, Spinach & Scallions View RecipeWhisking a beaten egg into simmering broth is a quick and easy way to add creaminess and protein to noodle soup mix. Add freshness with a handful of baby spinach at the end. This recipe can easily be doubled to serve 2 and use the whole package of noodles. To cut back on sodium, look for noodle varieties with less than 600 mg sodium per serving or use less of the seasoning packet.10of 18 Buffalo Cauliflower Tacos View RecipeThe avocado and ranch help soften the spiciness of the roasted Buffalo cauliflower, which is perfectly tender and flavorful in these vegetarian tacos. The roasted corn adds some sweetness and the romaine some fresh, crisp, crunch.11of 18 Kale & Avocado Salad with Blueberries & Edamame View RecipeBursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.12of 18 Chicken Parmesan & Quinoa Stuffed Peppers View RecipeChicken Parm gets a fun low-carb and gluten-free twist with these cheesy stuffed peppers with chicken and quinoa. Serve with a salad for a healthy dinner that's easy to prep too.13of 18 Chicken & Kale Soup View RecipeThis easy chicken and kale soup will keep you warm on a cold and rainy day or any day that calls for a simple, hearty soup. For convenience, you can make this soup with frozen kale without the need to thaw it beforehand.14of 18 Black Bean-Quinoa Bowl View RecipeThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.15of 18 Roasted Vegetable & Black Bean Tacos View RecipeThese hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.16of 18 Creamy Spinach Pasta View RecipeThis might be one of the creamiest light pasta dishes you've ever had! The mascarpone cheese adds a richness to the spinach pasta that's unexpected—especially in a healthy pasta recipe.17of 18 20-Minute Balsamic Mushroom & Spinach Pasta View RecipeAntonis AchilleosThis 20-minute veggie pasta dish is super savory, thanks to meaty mushrooms, while the natural sweetness from the balsamic vinegar, basil and pistachios brighten up this quick, healthy vegetarian dinner.18of 18 Easy Tuna Cakes with Greens & Lemon Dressing View RecipeAntonis AchilleosDried herbs, white beans and canned tuna come together in these easy tuna cakes served over greens. A lemony dressing ties this quick dinner together.Originally appeared: EatingWell.com, August 2023Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
30 Days of Easy High-Fiber Lunch RecipesTrending Videos Do you want to regulate your bowel movements or increase healthy gut bacteria? Maybe you're looking for a way to lose or maintain weight? No matter your nutritional goals, a healthy amount of daily fiber intake has many advantages, which is why we've rounded up 30 of our high-fiber lunch recipes to help you out! These lunches have at least 6 grams of fiber per serving to help you feel full and satisfied through the afternoon. Plus, you can make each recipe in just 10 minutes or less, so lunch is a cinch! Recipes like our Cabbage, Tofu & Edamame Salad and Avocado Tuna Spinach Salad are midday meal options you can count on for being filling, flavorful and nutritious.01of 30 Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad View RecipeThis simple lunch comes together in just 10 minutes, making it a great option for busy days.02of 30 Buffalo Chicken Grain Bowl View RecipeGet the flavors of spicy Buffalo chicken wings, without frying, in this nutritious couscous bowl loaded with protein and crisp veggies.03of 30 Chicken Avocado BLT Wrap View RecipeWho doesn't love a BLT? In this Mexican-inspired version, we've added chicken and avocado and wrapped it in a tortilla, making it easy to eat.04of 30 Cabbage, Tofu & Edamame Salad View RecipeCraving crunch? Bite into this salad loaded with crisp red cabbage, edamame, bamboo shoots, and chow mein noodles. This salad is slightly sweetened with baked tofu, mandarin oranges and sesame vinaigrette.05of 30 Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing View RecipeA tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.06of 30 Mason Jar Power Salad with Chickpeas & Tuna View RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.07of 30 Falafel Tabbouleh Bowls with Tzatziki View RecipeMeal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients--greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.08of 30 Avocado Tuna Spinach Salad View RecipeGreg DuPreeAvocado adds creaminess while sunflower seeds provide texture and crunch in this easy tuna-spinach salad.09of 30 Shrimp, Avocado & Feta Wrap View RecipeThis easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.10of 30 Vegetarian Niçoise Salad View RecipeThis vegetarian take on a traditional Niçoise salad omits the fish and piles on plenty of vegetables.11of 30 Edamame & Veggie Rice Bowl View RecipeThe ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.12of 30 Caprese Avocado Toast View RecipeTomatoes, mozzarella, and basil—the building blocks of caprese salad--lend a creative twist to a standard avocado toast recipe.13of 30 Loaded Black Bean Nacho Soup View RecipeJazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.14of 30 Chopped Salad with Sriracha Tofu & Peanut Dressing View RecipePrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.15of 30 Chopped Chicken & Sweet Potato Salad View RecipeThis easy salad recipe allows for a wonderful use of leftover cooked chicken. Look for escarole in the produce section near the leafy greens; if you can't find it, you can use romaine instead.16of 30 Whole-Wheat Veggie Wrap View RecipeUse whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together—and provide heart-healthy fat and fiber.17of 30 Quinoa Deli Salad View RecipeThis healthy version of a deli salad combines hearty quinoa and chickpeas with small amounts of ham and mozzarella, so you get all of the flavor without overdoing it on the sodium. This healthy quinoa salad is great as dinner and doubles as a delicious lunch the next day.18of 30 Pasta Salad with Vinaigrette Lunchbox View RecipeDiana ChistrugaPasta salad is a great take-along lunch with tons of opportunity to make it your own. Want to make it vegetarian? Pack olives in place of salami. Don't love peppers? Try tomatoes instead! Be sure that you pack at least one container big enough to hold everything together once it's mixed (about 1 1/2 cups).19of 30 Tex-Mex Salad View RecipeGet all the protein -- 17 grams -- you need without the fat and cholesterol. Loaded with fiber-filled beans, sweet corn, crunchy sweet pepper, smooth avocado, and spicy pico de gallo, this bold salad will satisfy your taste buds and appetite.20of 30 Strawberry & Tuna Spinach Salad View RecipeEnjoy sweet, juicy strawberries paired with nutrient-dense mushrooms and tangy tuna salad. This is the ultimate salad to keep you feeling full. It boasts 20 grams of protein and 10.5 grams of fiber -- both nutrients known to satiate hunger.21of 30 Turkey Meatball Wrap Lunchbox View RecipeDiana ChistrugaWraps are quick to make in the morning, especially if you have leftover meatballs on hand! A layer of whipped cream cheese creates a barrier that prevents the wrap from getting soggy—even if you make it the night before.22of 30 Chicken Caprese Sandwich View RecipePhotographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyThis chicken caprese sandwich has all the classic flavors of a caprese salad with an added boost of protein from grilled chicken. Using store-bought grilled chicken makes assembly quick and easy. This sandwich for one is made in a skillet, but would work equally well in a panini press if you have one on hand.23of 30 Egg Salad English-Muffin Sandwich View RecipeBrie PassanoWhen you boil eggs ahead of time, it's easy to create a lickety-split and delightful lunchtime egg salad. And using the flavorful leafy carrot tops in it is like getting herbs for free.24of 30 Easy Brown Rice & Veggie Wrap View RecipeUse leftover brown rice and roasted veggies for this easy vegan lunch idea to pack for work. To serve this wrap warm, simply pop in the microwave for about a minute to warm through.25of 30 Get Your Greens Wrap View RecipeSara HaasThis healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.26of 30 Veggie Sandwich View RecipeThere's no chance of getting the afternoon munchies when you fuel up with this vegan veggie sandwich filled with fiber and healthy fats, plus fruit on the side. It'll keep you energized until dinner. Feel free to swap in your other favorite sandwich vegetables, sprouts or greens.27of 30 Catchall Lunch Salad View RecipeThis easy salad is great for using up any small amounts of leftover canned foods and produce you have on hand.28of 30 English Muffin Pizza with Tomato & Olives View RecipeTed & Chelsea CavanaughThis pizza-inspired English muffin topped with tomato, cheese, olives and oregano does triple duty—it's great as a snack or as part of a delicious breakfast or lunch.29of 30 Vegan Bistro Lunch Box View RecipePerfect to pack for lunch to take to work or for a picnic in the park, this vegan bistro box is filled with Mediterranean diet-inspired crunchy vegetables, pita bread, creamy hummus and olives.30of 30 Loaded Chicken-Quinoa Salad View RecipeTurn simple precooked ingredients into a delicious one-dish meal, high in fiber and with plenty of protein to keep you feeling satisfied.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Tres Leches-Inspired Overnight Oats Photo: Photographer: Morgan Hunt Glaze, Food Stylist: Julia Levy, Prop Stylist: Josh HoggleActive Time:10 minsTotal Time: 8 hrs 10 minsServings:4 Nutrition Profile:Egg-FreeGluten-FreeHigh FiberNut-FreeSesame-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients1 cup whole milk1 cup whole evaporated milk3 tablespoons sweetened condensed milk plus 2 teaspoons, divided2 tablespoons chia seeds2 teaspoons vanilla extract¼ teaspoon salt2 cups old-fashioned rolled oats¼ teaspoon ground cinnamon½ cup sliced fresh strawberriesDirectionsWhisk whole milk, evaporated milk, 3 tablespoons condensed milk, chia seeds, vanilla and salt together in a medium bowl until fully combined. Fold in oats.Spoon 3/4 cup of the oat mixture into each of 4 (8-oz.) jars. Cover and refrigerate for at least 8 hours and up to 4 days.Just before serving, drizzle each jar of oats with 1/2 teaspoon condensed milk. Sprinkle with cinnamon; top each jar with 2 tablespoons strawberries. Serve chilled. To make ahead Refrigerate oat mixture (Steps 1 & 2) for up to 4 days. When ready to serve, proceed with Step 3. Equipment 4 (8-oz.) jars with lidsOriginally appeared: EatingWell.com, August 2023Rate ItPrintNutrition Facts (per serving)370Calories13g Fat51g Carbs14g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size3/4 cup oats & 2 Tbsp. strawberriesCalories370% Daily Value *Total Carbohydrate51g19%Dietary Fiber7g25%Total Sugars21gAdded Sugars9g18%Protein14g28%Total Fat13g17%Saturated Fat6g30%Cholesterol31mg10%Vitamin A102IU2%Vitamin C12mg13%Vitamin D79IU20%Folate8mcg2%Vitamin K1mcg1%Sodium248mg11%Calcium307mg24%Iron2mg11%Magnesium49mg12%Potassium489mg10%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Loaded Cauliflower Bowls Photo: Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Shell RoysterActive Time:15 minsTotal Time:25 minsServings:4 Nutrition Profile:Egg-FreeLow CarbohydrateNut-FreeSesame-FreeSoy-FreeJump to Nutrition FactsIngredients6 cups small cauliflower florets1 tablespoon olive oil3 ounces shredded extra-sharp cheddar cheese, divided (3/4 cup)½ teaspoon black pepper, divided¼ teaspoon salt2 scallions, thinly sliced, divided¼ cup low-fat sour cream¼ cup crumbled cooked baconDirectionsPreheat oven to 425°F. Toss cauliflower and oil together in a large bowl. Transfer to a large rimmed baking sheet; bake until just tender, 12 to 15 minutes.Return cauliflower to the bowl and stir in 1/2 cup cheese, 1/4 teaspoon pepper, salt and half the scallions. Spoon cauliflower mixture into bowls; top evenly with sour cream, bacon and the remaining cheese, scallions and 1/4 teaspoon pepper.Originally appeared: CookingLight Power Bowls IssueRate ItPrintNutrition Facts (per serving)216Calories15g Fat11g Carbs12g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 1/4 cupsCalories216% Daily Value *Total Carbohydrate11g4%Dietary Fiber4g14%Total Sugars4gProtein12g24%Total Fat15g19%Saturated Fat7g35%Sodium477mg21%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Grapefruit SodaActive Time:5 minsTotal Time:5 minsServings:1 Nutrition Profile:Dairy-FreeEgg-FreeGluten-FreeNut-FreeSoy-FreeVeganVegetarianJump to Nutrition FactsIngredients¼ cup fresh Ruby Red grapefruit juice1 tablespoon fresh lemon juice2 teaspoons agave syrup½ cup sparkling water Grapefruit peel for garnish (optional)DirectionsStir grapefruit juice, lemon juice and agave together in a tall glass. Add ice halfway up the glass. Top with sparkling water. Garnish with grapefruit peel, if desired.Photographer: Jen Causey, Food Stylist: Emily Nabors HallOriginally appeared: EatingWell.com, April 2023Rate ItPrintNutrition Facts (per serving)70Calories17g CarbsShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Sizeabout 1 cupCalories70% Daily Value *Total Carbohydrate17g6%Total Sugars10gAdded Sugars9g18%Vitamin A294IU6%Vitamin C32mg36%Folate13mcg3%Vitamin K3mcg3%Sodium6mg0%Calcium26mg2%Magnesium9mg2%Potassium116mg2%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Tangy Chicken Salad with Grapes Photo: Antonis AchilleosActive Time:10 minsTotal Time:10 minsServings:6 Nutrition Profile:Gluten-FreeHigh-ProteinNut-FreeSoy-FreeJump to Nutrition FactsIngredients½ cup canola mayonnaise½ cup plain whole-milk Greek yogurt1 tablespoon fresh lemon juice (from 1 lemon)2 teaspoons Dijon mustard½ teaspoon black pepper5 cups chopped rotisserie chicken breast½ cup diced celery1 cup halved red seedless grapes¼ cup sliced scallions, divided1 head butter lettuceDirectionsStir together mayonnaise, yogurt, lemon juice, Dijon and pepper in a large bowl until combined. Add chicken, celery, grapes and 3 tablespoons scallions, and toss to combine. Serve on butter lettuce leaves, and top with the remaining scallions.Originally appeared: Cooking LightRate ItPrintNutrition Facts (per serving)350Calories19g Fat7g Carbs37g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe6Serving Size1 cupCalories350% Daily Value *Total Carbohydrate7g3%Total Sugars5gProtein37g74%Total Fat19g24%Saturated Fat2g10%Sodium565mg25%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Lemon Aioli Photo: Photographer: Jen Causey, Food Stylist: Emily Nabors HallActive Time:5 minsTotal Time:5 minsServings:28 Nutrition Profile:Dairy-FreeGluten-FreeNut-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients2 large egg yolks, at room temperature1 large egg, at room temperature1 tablespoon grated lemon zest, grated with a microplane2 tablespoons lemon juice½ small clove garlic, grated with a microplane1 ½ teaspoons white-wine vinegar 1 teaspoon dry mustard½ teaspoon salt⅛ teaspoon ground pepper½ cup canola oil½ cup extra-virgin olive oilDirectionsPlace egg yolks, egg, lemon zest, lemon juice, garlic, vinegar, mustard, salt and pepper in a food processor or blender; process on high speed until smooth, about 1 minute. With the processor running, slowly pour canola oil and olive oil through the chute, processing until combined and thickened, about 3 minutes. To make ahead Refrigerate in an airtight container for up to 3 days. Stir well before serving.Originally appeared: EatingWell.com, April 2023Rate ItPrintNutrition Facts (per serving)77Calories9g Fat1g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe28Serving Size1 Tbsp.Calories77% Daily Value *Protein1g2%Total Fat9g12%Saturated Fat1g5%Cholesterol20mg7%Vitamin A27IU1%Vitamin C1mg1%Vitamin D4IU1%Vitamin E1mg4%Folate3mcg1%Vitamin K3mcg3%Sodium45mg2%Calcium3mg0%Potassium6mg0%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Chicken & Spinach Skillet Pasta with Lemon & ParmesanActive Time:25 minsTotal Time:25 minsServings:4 Yield:4 servingsNutrition Profile:Nut-FreeSoy-FreeJump to Nutrition Facts Nutrition Notes Which Is Healthier, Chicken Breast or Chicken Thighs? Both chicken breast and chicken thighs fit into a healthy diet. But if you want to reduce the fat in this dish, using chicken breast will do the trick. If you prefer the thigh, remove the skin and trim the fat to lower the fat content. Do I Have to Use Whole-Wheat Pasta? Because whole-wheat pasta is made with whole grain, it offers more nutrition in the form of vitamins, minerals, fiber and antioxidants than pasta made with refined white flour. While the difference in taste between whole-wheat pasta and regular pasta made with white flour is subtle to most, you can help ease the transition to whole-wheat pasta by making half the pasta in this dish whole-wheat and half regular pasta. Tips from the Test Kitchen Can This Recipe Be Made Gluten-Free? Absolutely! If you have a gluten sensitivity, gluten-free pasta works well here. If not, using whole-wheat pasta will give you a boost of fiber without taking away from the flavor of the dish. We call for penne pasta but any shape will work. Is There a Substitute for the White Wine? You can replace the white wine with an equal amount of low-sodium chicken or vegetable broth. Can I Use Baby Spinach Instead of Regular Spinach? Yes, you can. Baby spinach is smaller in size than regular spinach, so there's no need to chop it.Additional reporting by Hilary Meyer, Jan Valdez and Carrie MyersIngredients8 ounces gluten-free penne pasta or whole-wheat penne pasta2 tablespoons extra-virgin olive oil1 pound boneless, skinless chicken breast or thighs, trimmed, if necessary, and cut into bite-size pieces½ teaspoon salt¼ teaspoon ground pepper4 cloves garlic, minced½ cup dry white wine Juice and zest of 1 lemon10 cups chopped fresh spinach4 tablespoons grated Parmesan cheese, dividedDirectionsCook pasta according to package directions. Drain and set aside.Meanwhile, heat oil in a large high-sided skillet over medium-high heat. Add chicken, salt and pepper; cook, stirring occasionally, until just cooked through, 5 to 7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in wine, lemon juice and zest; bring to a simmer.Remove from heat. Stir in spinach and the cooked pasta. Cover and let stand until the spinach is just wilted. Divide among 4 plates and top each serving with 1 tablespoon Parmesan. Equipment Large high-sided skilletOriginally appeared: EatingWell.com, August 2018Rate ItPrintNutrition Facts (per serving)335Calories12g Fat25g Carbs29g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizescant 2 cupsCalories335% Daily Value *Total Carbohydrate25g9%Dietary Fiber2g7%Total Sugars1gProtein29g57%Total Fat12g16%Saturated Fat3g14%Cholesterol67mg22%Vitamin A7100IU142%Vitamin C31mg34%Folate155mcg39%Sodium499mg22%Calcium144mg11%Iron3mg18%Magnesium108mg26%Potassium685mg15%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
20 Healthy Meals You Can Make in 20 MinutesTrending Videos Photo: EatingWellThink you don't have enough time to make a healthy dinner? Think again. These healthy dinner ideas are ready in just 20 minutes, so you can get a flavorful dish on the table on even the busiest of days. From Easy Pea & Spinach Carbonara to One-Skillet Bourbon Chicken, these recipes are satisfying and quick to make.01of 20 Easy Pea & Spinach Carbonara View RecipeFresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.02of 20 Chhole (Chickpea Curry) View RecipeMade with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.03of 20 Classic Sesame Noodles with Chicken View RecipeClassic sesame noodles become a healthy meal with lean chicken and tons of veggies in this quick noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.04of 20 Spinach & Feta Scrambled Egg Pitas View RecipeThis meatless dinner comes together in only 15 minutes, thanks to the convenience of frozen chopped spinach and crumbled feta. We've added a flavorful burst of sun-dried tomato tapenade to spread over the whole-wheat pita before nestling the scrambled eggs inside. If you can't find it, basil pesto or sun-dried tomato pesto also work well.05of 20 One-Skillet Bourbon Chicken View RecipePhotography / Antonis Achilleos, Styling / Christine Keely, Ali RameeCoating the chicken in cornstarch might seem like an extra step, but the reward is twofold: it gives the chicken a crispy exterior and also thickens the sauce. Legend has it that bourbon chicken was originally named after Bourbon Street in New Orleans; it can often be found on menus at Chinese American restaurants.06of 20 3-Ingredient Refried Bean & Pico de Gallo Tostadas View RecipeSara HaasMaking your own tostadas is easy. Use store-bought corn tortillas, brush them with olive oil and bake to crunchy perfection! Here we topped the tostada with refried beans and fresh pico de gallo for an easy 3-ingredient meal.07of 20 Scallop Scampi with Pasta View RecipeVictor ProtasioThis scallop scampi with pasta is a delicious twist on the classic shrimp dish. Swap in whole-wheat angel hair pasta for a boost of fiber.08of 20 White Bean & Sun-Dried Tomato Gnocchi View RecipeJacob FoxSun-dried tomatoes are the star of this recipe— providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K.09of 20 3-Ingredient Farro Bowl with Rotisserie Chicken View RecipeCarolyn HodgesTo make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that's ready in minutes.10of 20 3-Ingredient Teriyaki Edamame Sauté View RecipeCarolyn A. Hodges, R.D.Whip up this high-fiber, plant-based stir-fry for a quick and convenient dinner. Look for bottled teriyaki sauce labeled less sodium or reduced sodium to cut back on the salt without sacrificing flavor.11of 20 Breakfast Naan Pizza View RecipeTed CavanaughGive your morning eggs a tasty spin by building an easy individual pizza on a prepared naan.12of 20 Lentil Curry with Cauliflower Rice View RecipeCombine precooked lentils (often located in the produce section of your grocery store) with an Indian-style simmer sauce for a super-fast and flavorful curry. Serving it over riced cauliflower bumps up the vegetable count and keeps carb servings in check. This 3-ingredient dinner (not counting salt, pepper and oil) is really as easy as it gets. To be mindful of the salt, look for simmer sauces with less than or close to 350 mg sodium per ¼-cup serving.13of 20 Crispy Fish Taco Bowls View RecipeThe adobo sauce in a can of chipotles lends earthy heat to the crema that tops these bowls. Don't toss out the unused peppers! Freeze them in an airtight container and pull them out to add to sauces, marinades or chili.14of 20 Mozzarella, Basil & Zucchini Frittata View RecipeThis vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.15of 20 Salmon Tacos with Pineapple Salsa View RecipeAn easy-to-make slaw served on the side of these salmon tacos makes for a filling and fast weeknight dinner. If you prefer more heat in these fish tacos, simply add a pinch or two of chipotle chile powder or cayenne with the chili powder.16of 20 Quick Shrimp Puttanesca View RecipeBecause refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.17of 20 Beef Pad Thai View RecipeWe've bulked up the serving size of beef pad thai by adding in lots of healthy veggies like matchstick carrots, snap peas and scallions. Look for whole-grain brown-rice pad thai noodles to add an additional 3 grams fiber to each serving.18of 20 Vegan Coconut Chickpea Curry View RecipeTo make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.19of 20 One-Pot Spinach, Chicken Sausage & Feta Pasta View RecipeA little bit of Sunday meal prep goes a long way in this one-dish Mediterranean-inspired pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.20of 20 Philly Cheese Steak Sloppy Joes View RecipeTwo of our favorite comfort-food sandwiches join forces in these family-friendly dinner sandwiches. We found that softer buns make this easier to eat, and it's all the better when wrapped takeout-style in a sheet of foil.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Chicken Cutlets with Sun-Dried Tomato Cream SauceActive Time:20 minsTotal Time:20 minsServings:4 Yield:4 servingsNutrition Profile:Egg-FreeGluten-FreeNut-FreeSoy-FreeJump to Nutrition Facts Nutrition Notes Are Sun-Dried Tomatoes Good for You? Like canned and fresh tomatoes, sun-dried tomatoes are filled with nutrition and will add to your daily vitamin C, vitamin K and potassium needs for the day. Tomatoes are also rich in disease-fighting antioxidants, particularly the carotenoid lycopene. Lycopene has been shown to help keep the heart and arteries healthy, as well as lower blood pressure and the risk of stroke. It may also help lower men's risk of prostate cancer. Are Chicken Cutlets Healthy? Chicken cutlets are simply very thin chicken breasts—and chicken breast is a great source of protein. Without the skin, chicken breast is low in saturated fat. It will also add vitamins and minerals to your nutrition bottom line. Tips from the Test Kitchen What Are Chicken Cutlets? Chicken cutlets are thinly sliced chicken breasts, usually no more than 1/4 inch thick. Sometimes labeled "thin-cut," they cook through in about 6 minutes, which is why we love them here. If you can't find cutlets, you can make your own by slicing a chicken breast in half horizontally. If they're much more than 1/4 inch thick, you can pound them down with a meat mallet or with a small, heavy pot until they're the right thickness. Can I Use Chicken Thighs Instead? Yes, you can. Boneless skinless chicken thighs are a good alternative to chicken cutlets. If you're using chicken thighs, be sure to trim them well (they tend to have more fat than breasts). Chicken thighs typically don't come thin-cut, so you can pound them with a meat mallet or a small heavy pot to make them thinner, or just cook them a little bit longer on each side until an instant-read thermometer inserted into the thickest part registers 165°F. Please note that using chicken thighs will alter the nutritional profile of the recipe. What Type of Sun-Dried Tomatoes Should I Use? Sun-dried tomatoes come packaged dry or packed in olive oil. We prefer oil-packed sun-dried tomatoes for this recipe because we find them more flavorful. To save on time and ingredients, we use some of the oil from the jar to make the sauce, which adds even more flavor to the dish. If you have the dry variety without oil, you can use them too. Just swap in 1 tablespoon of extra-virgin olive oil for the oil from the jar. Is There a Substitute for the White Wine? You can replace the white wine with an equal amount of low-sodium chicken or vegetable broth plus 1/2 tablespoon of white wine vinegar or lemon juice for a touch of brightness and acidity to balance out the dish. How to Serve Chicken Cutlets with Sun-Dried Tomato Cream Sauce These saucy sun-dried tomato chicken cutlets go with just about anything. For a low-carb meal, serve them over zucchini noodles or cooked spaghetti squash. They're great served over whole-wheat spaghetti or orzo as well. Brown rice or farro would be a welcome addition as would a toasted slice of crusty bread to sop up any leftover sauce.Additional reporting by Hilary Meyer, Jan Valdez and Carrie MyersIngredients1 pound chicken cutlets¼ teaspoon salt, divided¼ teaspoon ground pepper, divided½ cup slivered oil-packed sun-dried tomatoes, plus 1 tablespoon oil from the jar½ cup finely chopped shallots½ cup dry white wine½ cup heavy cream2 tablespoons chopped fresh parsleyDirectionsSprinkle chicken with 1/8 teaspoon each salt and pepper. Heat sun-dried tomato oil in a large skillet over medium heat. Add the chicken and cook, turning once, until browned and an instant-read thermometer inserted into the thickest part registers 165°F, about 6 minutes total. Transfer to a plate.Add sun-dried tomatoes and shallots to the pan. Cook, stirring, for 1 minute. Increase heat to high and add wine. Cook, scraping up any browned bits, until the liquid has mostly evaporated, about 2 minutes. Reduce heat to medium and stir in cream, any accumulated juices from the chicken and the remaining 1/8 teaspoon each salt and pepper; simmer for 2 minutes. Return the chicken to the pan and turn to coat with the sauce. Serve the chicken topped with the sauce and parsley. Equipment Large skilletOriginally appeared: EatingWell Magazine, November 2019Rate ItPrintNutrition Facts (per serving)324Calories19g Fat8g Carbs25g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size3 oz. chicken & 1/4 cup sauceCalories324% Daily Value *Total Carbohydrate8g3%Dietary Fiber1g4%Total Sugars2gProtein25g50%Total Fat19g24%Saturated Fat8g42%Cholesterol97mg32%Vitamin A1030IU21%Vitamin C18mg20%Folate17mcg4%Sodium250mg11%Calcium51mg4%Iron2mg9%Magnesium43mg10%Potassium532mg11%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
21 Easy Lunch Ideas in 10 MinutesTrending Videos Photo: Photographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyThese easy lunch ideas come together in 10 minutes or less, so you can whip up a quick meal and still have time to spare during your break. Each of these healthy meals, from fresh salads to veggie-packed sandwiches, requires just six ingredients or less—other than pantry staples like salt and pepper—so you won't have to make a special trip to the grocery store. If you keep the ingredients on hand to make recipes like our Cucumber Sandwich or Shrimp Niçoise Meal-Prep Bowls, lunch will always be just a few simple steps away.01of 21 Cucumber Sandwich View RecipePhotographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Ruth BlackburnThis creamy, crunchy cucumber sandwich recipe strikes a lovely balance between decadent and light. The cream cheese-yogurt spread complements the crisp refreshing cucumber while the hearty flavor and texture of the whole-wheat bread holds everything together. Removing the crusts makes it more delicate than your average sandwich.02of 21 White Bean & Veggie Salad View RecipeThis meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.03of 21 Thai-Style Chopped Salad with Sriracha Tofu View RecipePrep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. Because this salad mix is hearty, you can dress these bowls up to 24 hours before serving to allow the flavors in this healthy chopped salad to marry. If you can't find a hearty mix, go with broccoli slaw or shredded Brussels sprouts.04of 21 Avocado Egg Salad View RecipeThis quick recipe takes classic egg salad to the next level with the addition of creamy avocado. Serve it on a piece of toasted whole-grain bread or inside a tender lettuce leaf. Avocados brown quickly, so plan on making it no more than two hours before you plan to serve it.05of 21 Caprese Sandwich View RecipePhotographer / Jennifer Causey, Food Stylist / Karen Rankin, Prop Stylist / Christine KeelyThis caprese sandwich is fresh from the basil and hearty from thick, crusty ciabatta. The sun-dried tomatoes deepen the flavor. Topping the bread with a layer of basil leaves and using toasted bread helps to keep the sandwich from getting soggy if you need to make it a few hours ahead.06of 21 3-Ingredient Creamy Rotisserie Chicken Salad View RecipeCarolyn HodgesWe put a flavor twist on the classic chicken salad by using a lemon-herb mayonnaise. Try other mayo varieties, like roasted garlic or chipotle lime, in this fast, no-cook lunch recipe. Serve with whole-grain crackers.07of 21 3-Ingredient Chicken Tabbouleh Bowls View RecipePhoto by: Carolyn A. Hodges, R.D.This almost-instant grain bowl makes the most of the prepared-foods section at your grocery store. Toss together a ready-made salad with proteins for a healthy, quick dinner.08of 21 Shrimp Niçoise Meal-Prep Bowls View RecipeThis low-carb meal-prep version of the classic composed salad comes together in about 10 minutes thanks to a handful of shortcut ingredients, like pretrimmed green beans and prepared olive tapenade. With a whopping 41 grams of protein per serving, these bowls will keep hunger at bay all afternoon. To switch things up, feel free to swap in canned tuna or leftover roasted salmon for the shrimp. We love going to Trader Joe's for fast shortcut ingredients--see Tip (below) for our product recommendations.09of 21 Whole-Wheat Veggie Wrap View RecipeUse whichever veggies you have on hand to fill up this veggie wrap. The avocado and hummus help hold the wrap together--and provide heart-healthy fat and fiber.10of 21 White Bean & Avocado Toast View RecipeMashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.11of 21 Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad View RecipeThis simple lunch comes together in just 10 minutes, making it a great option for busy days.12of 21 Couscous & Chickpea Salad View RecipeCooked couscous and canned chickpeas come together in this quick lunch salad. The basil vinaigrette makes it taste anything but basic! When in season, we recommend adding fresh chopped tomatoes for a spin on tabbouleh.13of 21 Mixed Greens with Lentils & Sliced Apple View RecipeThis salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.14of 21 Avocado, Tomato & Chicken Sandwich View RecipeIn this healthy chicken sandwich recipe, the avocado is mashed to create a healthy creamy spread.15of 21 Pickle Sub Sandwiches with Turkey & Cheddar View RecipeCut down on carbs by swapping out the bread for slices of pickle to make these fun turkey and Cheddar sandwiches. Roma tomatoes are the perfect oblong shape for these mini sandwiches but feel free to use regular tomatoes--simply cut the slices in half so they fit nicely on the pickle sandwich. These sandwiches are an easy lunch, but they're also great on a party tray for a casual get-together.16of 21 Falafel Tabbouleh Bowls with Tzatziki View RecipeMeal-prepping a week's worth of lunches doesn't need to take hours in the kitchen. These Greek-inspired meal-prep bowls can be prepared in just 10 minutes and only require 4 ingredients--greens, falafel, tabbouleh and tzatziki. We love going to our local specialty grocery store for fast shortcut ingredients like these. The high-fiber falafel and tabbouleh will help to keep you feeling satisfied all afternoon.17of 21 3-Ingredient Farro Bowl with Rotisserie Chicken View RecipeCarolyn HodgesTo make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that's ready in minutes.18of 21 Lentil Curry with Cauliflower Rice View RecipeCombine precooked lentils (often located in the produce section of your grocery store) with an Indian-style simmer sauce for a super-fast and flavorful curry. Serving it over riced cauliflower bumps up the vegetable count and keeps carb servings in check. This 3-ingredient dinner (not counting salt, pepper and oil) is really as easy as it gets. To be mindful of the salt, look for simmer sauces with less than or close to 350 mg sodium per ¼-cup serving.19of 21 3-Ingredient Green Goddess White Bean Salad View RecipeCarolyn A. Hodges, R.D.Bagged salad and slaw blends are great shortcut ingredients for adding variety without needing to wash and chop lots of different vegetables. Toss a kale-and-broccoli slaw mix with canned white beans and yogurt-based green goddess dressing for a crunchy main-dish salad in minutes.20of 21 Chopped Veggie Grain Bowls with Turmeric Dressing View RecipeIn about 10 minutes, you can prep a week's worth of lunches using 4 simple ingredients from your local specialty grocery store. To minimize prep, we're taking advantage of prechopped fresh veggie mix and frozen quinoa (which heats in the microwave in under 5 minutes). These crunchy chopped salad bowls are high in fiber but lower in calories, making them perfect for those following a reduced-calorie diet.21of 21 Mason Jar Power Salad with Chickpeas & Tuna View RecipeThis power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
American GoulashActive Time:25 minsAdditional Time:5 minsTotal Time:30 minsServings:4 Yield:4 servingsNutrition Profile:Nut-FreeSoy-FreeJump to Nutrition Facts Nutrition Notes Is There a Benefit of Using Lean Ground Beef as Opposed to Regular? Using 90% or 93% lean ground beef means you'll have 10% to 7% fat in your beef as opposed to regular ground beef, which is upwards of 30% fat. Besides being better for your body and health in general, using leaner beef also means your dish won't be swimming in grease. Is Whole Wheat Pasta Better than Regular Pasta? Using whole-wheat pasta will bump up the nutrition—including vitamins and minerals—compared to regular white semolina pasta. Cup for cup, whole-wheat elbow macaroni will also give you more than 2 more grams of fiber compared to regular elbows. And we know that most Americans do not eat enough fiber, so whole-wheat pasta is a great way to increase your fiber intake, too. Tips from the Test Kitchen What Is Goulash? Originating in Hungary, goulash is a soup or stew that features potatoes and/or other root vegetables, stew beef and plenty of paprika. It cooks slowly, allowing the beef to tenderize and rich deep flavors to develop. American goulash draws inspiration from the original dish, but is less like a stew and more like a one-pot meal. It features ground beef, pasta (usually macaroni) and tomatoes. Unlike Hungarian goulash, American goulash cooks quickly, making it a great family-friendly option for weeknights. Both types of goulash feature the addition of paprika for spice and warmth. Can I Use a Different Type of Pasta? We use whole-wheat elbow macaroni for the recipe, but feel free to use ditalini, small shells, orecchiette or any other short pasta. Adjust the cooking time as needed for other types of pasta. You may need to cook with the lid on to ensure the pasta is cooked all the way through. How to Make American Goulash Ahead You can make the entire recipe from start to finish up to 2 days ahead. Store in an airtight container in the refrigerator and reheat on the stovetop or microwave before serving.Additional reporting by Hilary Meyer, Jan Valdez and Carrie MyersIngredients1 tablespoon extra-virgin olive oil1 ½ cups chopped onion1 pound lean ground beef2 large cloves garlic, minced2 teaspoons paprika1 teaspoon Italian seasoning1 teaspoon salt¼ teaspoon ground pepper1 (14 ounce) can no-salt-added diced tomatoes, undrained1 (8 ounce) can no-salt-added tomato sauce1 cup low-sodium beef or chicken broth 1 1/4 cups whole-wheat elbow macaroni2 tablespoons grated Parmesan cheeseDirectionsHeat oil in a large pot over medium-high heat. Add onion and beef; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes. Add garlic, paprika, Italian seasoning, salt and pepper; cook, stirring, for 1 minute. Stir in tomatoes and their juices, tomato sauce and broth. Bring to a boil. Reduce heat to medium-low, cover and cook for 5 minutes. Add macaroni and cook, uncovered, stirring occasionally, until tender, 6 to 9 minutes. Remove from heat and let stand for 5 minutes before serving. Sprinkle with Parmesan, if desired. Equipment Large potOriginally appeared: EatingWell.com, March 2018Rate ItPrintNutrition Facts (per serving)418Calories16g Fat40g Carbs31g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 1/2 cupsCalories418% Daily Value *Total Carbohydrate40g15%Dietary Fiber7g24%Total Sugars8gAdded Sugars1g2%Protein31g62%Total Fat16g21%Saturated Fat5g26%Cholesterol74mg25%Vitamin A1225IU24%Vitamin C16mg18%Folate43mcg11%Sodium726mg32%Calcium73mg6%Iron5mg28%Magnesium87mg21%Potassium1023mg22%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Quick-Cooking OatsPrep Time:5 minsTotal Time:5 minsServings:1 Yield:1 cupNutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHeart HealthyLow FatLow SodiumLow-CalorieNut-FreeSoy-FreeVeganVegetarianJump to Nutrition Facts Quick-Cooking Oats vs. Rolled Oats Both quick-cooking oats and rolled oats (sometimes called old-fashioned oats) are oat groats that are steamed and pressed (or rolled) into flakes. Rolled oats are steamed and pressed a little less than quick-cooking oats, which helps them retain their texture when they're cooked. The trade-off is that rolled oats take longer to cook than quick-cooking oats, giving quick-cooking oats an edge if you're in a hurry. Can I Substitute Rolled Oats for Quick Oats? Generally speaking, rolled oats and quick oats can be used interchangeably in both baking and cooking. If a recipe calls for quick oats and you only have rolled oats on hand, you can pulse the rolled oats in a food processor for a few seconds to break them down into smaller pieces. If you have quick oats on hand and a recipe that calls for rolled oats, you can use quick oats in their place. Just keep in mind that their texture may be less pronounced in baked goods and that you may have to cook rolled oats longer than the time provided in the recipe for stovetop cooking. Are Oats Gluten-Free? People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.Additional reporting by Hilary MeyerIngredients1 cup water or low-fat milk Pinch of salt½ cup quick-cooking oats (see Tip)1 oz low-fat milk for serving 1 to 2 teaspoons honey, cane sugar or brown sugar for serving Pinch of cinnamonDirectionsStovetop: Combine water (or milk) and salt in a small saucepan. Bring to a boil. Stir in oats and reduce heat to medium; cook for 1 minute. Remove from heat, cover and let stand for 2 to 3 minutes.Microwave: Combine water (or milk), salt and oats in a 2-cup microwave-safe bowl. Microwave on High for 1 1/2 to 2 minutes. Stir before serving.Serve with your favorite toppings, such as milk, sweetener, cinnamon, dried fruits and nuts.Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserOriginally appeared: EatingWell.com, December 2018; updated August 2022Rate ItPrintNutrition Facts (per serving)150Calories3g Fat27g Carbs5g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size1 cupCalories150% Daily Value *Total Carbohydrate27g10%Dietary Fiber4g14%Total Sugars1gProtein5g10%Total Fat3g4%Saturated Fat1g3%Folate20mcg5%Sodium152mg7%Calcium27mg2%Iron1mg8%Magnesium42mg10%Potassium152mg3%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Fruit & Yogurt SmoothieActive Time:10 minsTotal Time:10 minsServings:1 Yield:1 servingNutrition Profile:Bone HealthGluten-FreeHealthy AgingHealthy PregnancyHeart HealthyHigh CalciumHigh FiberLow FatLow SodiumLow-CalorieJump to Nutrition Facts Are Smoothies Really Healthy for You? Smoothies are a great way to increase your daily servings of fruits and vegetables. One of the healthiest ways to enjoy a smoothie is to make your own at home to avoid unnecessary added sugar. Adding protein and fiber will help keep you full and provide antioxidants, vitamins and minerals. For this recipe, you can use any combination of frozen fruit, such as blueberries, raspberries, pineapple or peaches. What Is the Best Juice to Put in a Fruit Smoothie? We recommend using 100% pure fruit juice, which does not contain added sugar. At the store, read the labels and watch out for juice drinks that only contain a small percentage of real juice. One option is to use 100% pure orange juice. For extra fiber, look for juice that contains pulp. Can You Make Smoothies with Milk or Water Instead of Yogurt? Yes, you can, although the texture of the smoothie will be slightly thinner. We use nonfat plain yogurt for our recipe, but feel free to use milk or plant-based milk, such as plain unsweetened soymilk or almond milk.Additional reporting by Jan ValdezIngredients 3/4 cup nonfat plain yogurt 1/2 cup 100% pure fruit juice 1 1/2 cups (6 1/2 ounces) frozen fruit, such as blueberries, raspberries, pineapple or peachesDirectionsPuree yogurt with juice in a blender until smooth. With the motor running, add fruit through the hole in the lid and continue to puree until smooth.Originally appeared: EatingWell.com, March 2016Rate ItPrintNutrition Facts (per serving)279Calories2g Fat56g Carbs12g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size2 cupsCalories279% Daily Value *Total Carbohydrate56g21%Dietary Fiber7g23%Total Sugars46gProtein12g23%Total Fat2g3%Saturated Fat0g2%Cholesterol4mg1%Vitamin A121IU2%Vitamin C9mg10%Folate38mcg10%Sodium149mg6%Calcium394mg30%Iron1mg4%Magnesium53mg13%Potassium719mg15%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Veggie & Hummus SandwichActive Time:10 minsTotal Time:10 minsServings:1 Yield:1 sandwichNutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeHealthy AgingHealthy ImmunityHealthy PregnancyHeart HealthyHigh FiberLow Added SugarsLow SodiumLow-CalorieSoy-FreeVeganVegetarianJump to Nutrition Facts How to Make Veggie & Hummus Sandwich A veggie and hummus sandwich makes a great fiber-rich, packable lunch. Here's our standard formula plus a few variations to jazz it up. 1) The Bread We prefer the nutty flavor and fiber-boosting benefits of whole-grain bread for our veggie and hummus sandwich. And we like country bread or bread with a firm crust instead of sandwich bread which has a softer texture, but either will work. 2) The Spreads We use both hummus and mashed avocado as spreads for our sandwich. They help keep the veggies in place and also form a barrier between the bread and the veggies that helps prevent the bread from getting soggy. If you don't have avocado, you can double up on the hummus or try whipped cream cheese (either plain or combined with basil or sun-dried tomato pesto). Just be sure to spread whatever you're using over both slices of the bread. You can use regular hummus, or try a flavored hummus of your choice. 3) The Veggies We keep our sandwich simple by including salad greens, shredded carrot, cucumber and red bell pepper, but that's just scratching the surface! Try adding spinach, sprouts, sliced red onion, sliced tomato, broccoli slaw, thinly sliced radish and tender fresh herbs like cilantro or basil. Briny ingredients like banana peppers and pickles are good, too, but keep in mind that they will also add sodium. Try and keep your variations simple and pick three to four veggies instead of piling on the entire produce aisle. Wet ingredients like sliced tomatoes should be patted dry to remove excess moisture before adding to the sandwich. Can I Make Veggie & Hummus Sandwich Ahead? Yes! This sandwich (or any variation of it) makes a perfect packable lunch. To make it ahead, assemble and refrigerate the sandwich for up to four hours or pack in a portable airtight container with a cooler pack for taking to work or school.Additional reporting by Hilary MeyerIngredients2 slices whole-grain bread3 tablespoons hummus¼ avocado, mashed½ cup mixed salad greens¼ medium red bell pepper, sliced¼ cup sliced cucumber¼ cup shredded carrotDirectionsSpread 1 slice of bread with hummus and the other with avocado. Fill the sandwich with greens, bell pepper, cucumber and carrot. Slice in half and serve.Originally appeared: EatingWell.com, August 2017; updated October 2022Rate ItPrintNutrition Facts (per serving)325Calories14g Fat40g Carbs13g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size1 sandwichCalories325% Daily Value *Total Carbohydrate40g14%Dietary Fiber12g43%Total Sugars7gAdded Sugars2g4%Protein13g26%Total Fat14g18%Saturated Fat2g11%Vitamin A6388IU128%Vitamin C50mg55%Folate171mcg43%Sodium407mg18%Calcium108mg8%Iron3mg19%Magnesium105mg25%Potassium746mg16%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Grilled Red SnapperActive Time:15 minsTotal Time:15 minsServings:4 Yield:4 filletsNutrition Profile:Dairy-FreeEgg-FreeGluten-FreeHigh-ProteinLow CarbohydrateNut-FreeOmega-3Soy-FreeJump to Nutrition Facts What Is Red Snapper? Red snapper is a firm white fish with reddish-pink skin. A variety of species are commonly found in the Gulf of Mexico and along the Eastern Seaboard south of the Carolinas to northern South America as well as Southeast Asia. Its sweet, mild flavor lends itself well to many flavor profiles making it a popular choice among chefs and home cooks alike. Red snapper is readily available fresh or frozen behind most well-stocked seafood counters. Is Red Snapper Healthy? Red snapper is an excellent source of lean protein. Foods high in protein help curb hunger, keeping us satisfied longer. The 2020-2025 Dietary Guidelines for Americans recommends consuming 8-10 ounces of seafood each week. Only 1 in 10 consumers get the recommended two seafood servings a week, so aim to add more fish like red snapper to your meal plans. Learn more about the health benefits of seafood and budget-friendly ways to incorporate more seafood into your diet. How to Buy Red Snapper Red snapper can be bought whole or cut into fillets. Whole fish are relatively easy to cook, but if you're looking for something quick, opting for fillets is a better choice. Fillets can be bought fresh or frozen, and they are usually sold skin-on. The skin crisps up nicely when it's cooked so you don't need to remove it. If you would like the skin removed, you can slide a sharp knife between the flesh and skin to take it off or have it removed at the seafood counter before you take it home. Like most seafood, freshness is key. Try to cook your red snapper within a day of purchase (or within 24 hours of thawing). How to Cook Red Snapper Snapper is an easy fish to cook. You can grill it as we do here, roast it or sauté it. Snapper is a somewhat firm fish so it holds together well on the grill. We remove the skin in this recipe to shave off a few calories but leaving the skin on can further help keep it together when you're cooking it. (And yes, you can eat the skin!) In this recipe, we load up red snapper fillets with the bold flavors of smoked paprika, onion and garlic powder, oregano, thyme and cayenne for some heat. This is a popular way to flavor red snapper, especially as it picks up additional smoky flavors from the grill. That being said, simply adding a little salt, pepper and a squeeze of lemon would taste great too. What Goes with This Recipe? Grilled red snapper pairs well with many side dishes. You can make easy and healthy side dishes on the grill, such as Summer Grilled Vegetables, Grilled Broccoli Wedges with Herb Vinaigrette, Grilled Sweet Potato Slices, Grilled Peach Salad or Grilled Eggplant Salad.Additional reporting by Hilary Meyer and Jan ValdezIngredients1 tablespoon smoked paprika1 teaspoon ground pepper1 teaspoon onion powder1 teaspoon garlic powder1 teaspoon dried oregano1 teaspoon dried thyme½ teaspoon salt½ teaspoon cayenne pepper4 (5 ounce) boneless, skinless red snapper fillets1 tablespoon extra-virgin olive oil Lemon wedgesDirectionsPreheat grill to medium-high (400˚F-450˚F). Combine paprika, pepper, onion powder, garlic powder, oregano, thyme, salt and cayenne in a small bowl. Brush fish all over with oil; sprinkle the seasoning evenly over both sides of fish, pressing to adhere.Oil the grill grates. Grill the fish, covered, until it flakes easily and a thermometer inserted in the thickest part registers 145˚F, 3 to 5 minutes per side. Serve with lemon wedges. Equipment Gas or charcoal grill Tip To oil the grill grates, oil a folded paper towel, hold it with tongs and rub it over the grates. (Do not use cooking spray on a hot grill.)Originally appeared: EatingWell.com, May 2020; updated December 2022Rate ItPrintNutrition Facts (per serving)185Calories6g Fat3g Carbs30g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 filletCalories185% Daily Value *Total Carbohydrate3g1%Dietary Fiber1g4%Total Sugars0gProtein30g59%Total Fat6g7%Saturated Fat1g5%Cholesterol53mg18%Vitamin A1110IU22%Vitamin C3mg3%Folate10mcg3%Sodium384mg17%Calcium64mg5%Iron1mg7%Magnesium52mg12%Potassium663mg14%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Avocado-Egg ToastActive Time:5 minsTotal Time:5 minsServings:1 Yield:1 servingNutrition Profile:Dairy-FreeDiabetes AppropriateHealthy AgingLow Added SugarsLow SodiumLow-CalorieNut-FreeSoy-FreeVegetarianJump to Nutrition Facts Avocado Toast Tips Start with Good Bread Good avocado toast starts with good bread. Multigrain or whole-wheat bread adds another layer of flavor (and additional fiber) to your avocado toast. Sandwich bread, as well as crusty artisan bread, are both great options. Just make sure the bread is sliced thick enough to hold up to the toppings. Find the Perfect Avocado Soft, ripe avocados are perfect for mashing and perfect for your best avocado toast. A perfectly ripe avocado will give to slight pressure, but not feel mushy. You can always cut into your avocado if you are unsure. Some small blemishes in the flesh are ok, just remove them before mashing. If your avocado is very brown, or very soft, it may be past its prime. Conversely, an avocado that is under ripe will be hard to mash and leave you with a lumpy result.Here's more about finding the perfect avocado. Give Some TLC to Your Avocado Mash Simply adding a pinch of salt and pepper can enhance the flavor of your avocado mash, but it doesn't have to stop there. You can jazz it up with chopped fresh herbs, dried spices like garlic powder or chili powder or lime juice for a little tang. What to Put on Avocado Toast We top this avocado toast with a fried egg, but the sky is the limit on what you can use to top your toast. Eggs work well for breakfast, as do thinly sliced tomatoes or smoked salmon as a different spin on a cream cheese and lox bagel. Try adding veggies like cucumber, sprouts or salad greens to give your avocado toast a more lunch-like vibe. And of course, you can add a flavorful drizzle like Sriracha, balsamic glaze or salsa to finish it off. Is Avocado Toast Healthy? Avocado toast fits perfectly into a healthy diet. Avocados deliver fiber and a dose of healthy fats that help keep your heart healthy and you feeling full for longer periods of time. Pair that with even more fiber-boosting foods like whole-wheat or multigrain toast and the benefits only increase. Diets high in fiber are associated with the prevention of heart disease, diabetes and certain types of cancer.Additional reporting by Hilary MeyerIngredients¼ avocado¼ teaspoon ground pepper⅛ teaspoon garlic powder1 slice whole-wheat bread, toasted1 large egg, fried1 teaspoon Sriracha (Optional)1 tablespoon scallion, sliced (Optional)DirectionsCombine avocado, pepper and garlic powder in a small bowl and gently mash.Top toast with the avocado mixture and fried egg. Garnish with Sriracha and scallion, if desired.Originally appeared: Diabetic Living Magazine, Fall 2018Rate ItPrintNutrition Facts (per serving)271Calories18g Fat18g Carbs12g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size1 toastCalories271% Daily Value *Total Carbohydrate18g7%Dietary Fiber5g19%Total Sugars2gProtein12g23%Total Fat18g23%Saturated Fat4g18%Cholesterol186mg62%Vitamin A348IU7%Vitamin C5mg6%Folate78mcg19%Sodium216mg9%Calcium69mg5%Iron2mg11%Magnesium47mg11%Potassium407mg9%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Peanut Butter Energy BallsPrep Time:20 minsTotal Time:20 minsServings:17 Yield:35 ballsNutrition Profile:Diabetes AppropriateEgg FreeGluten-FreeHeart HealthyLow SodiumLow-CalorieSoy-FreeVegetarianJump to Nutrition Facts Are These Peanut Butter Energy Balls No-Bake? Yes, these 5-ingredient peanut butter energy balls are no-bake and easy to make with ingredients you probably have on hand, like oats and peanut butter. Simply combine all the ingredients in a bowl, stir well and roll the mixture into balls. Can I Swap in a Different Nut Butter? Of course! Make sure you use a nut butter labeled "natural" and confirm that the ingredients are just nuts and salt (or no salt). Feel free to experiment with different mix-ins—for example, dried fruit or chopped nuts—in place of the chocolate chips and coconut.Additional reporting by Jan ValdezIngredients2 cups rolled oats (see Tip)1 cup natural peanut butter or other nut butter½ cup honey¼ cup mini chocolate chips¼ cup unsweetened shredded coconutDirectionsCombine oats, peanut butter (or other nut butter), honey, chocolate chips and coconut in a medium bowl; stir well. Using a 1-tablespoon measure, roll the mixture into balls. Tip People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley. To make ahead Store in an airtight container for up to 5 days in the refrigerator or up to 3 months in the freezer.Originally appeared: Eatingwell.com, August 2019; updated October 2022Rate ItPrintNutrition Facts (per serving)174Calories9g Fat18g Carbs4g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe17Serving Size2 ballsCalories174% Daily Value *Total Carbohydrate18g7%Dietary Fiber2g8%Total Sugars10gAdded Sugars9g18%Protein4g9%Total Fat9g12%Saturated Fat2g12%Vitamin C0mg0%Folate5mcg1%Sodium48mg2%Calcium6mg0%Iron1mg3%Magnesium13mg3%Potassium53mg1%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Old-Fashioned OatmealActive Time:15 minsTotal Time:15 minsServings:1 Yield:1 cupNutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHeart HealthyLow FatLow SodiumLow-CalorieNut-FreeSoy-FreeVeganVegetarianJump to Nutrition Facts Old-Fashioned Oats vs Quick Oats Both old-fashioned oats (sometimes called rolled oats) and quick oats are oat groats that are steamed and pressed (or rolled) into flakes. Old-fashioned oats are steamed and pressed a little less than quick-cooking oats which helps them retain their texture when they're cooked. Old-fashioned oats take longer to cook than quick-cooking oats (about 5 minutes for old-fashioned oats vs.1 minute for quick oats) Can I Substitute Quick Oats For Old-Fashioned Oats? Yes, old-fashioned oats and quick oats can be used interchangeably in both baking and cooking. Just keep in mind that the texture of quick oats may be less pronounced in baked goods and that you will have to cook quick oats for less time provided in the recipe for stove-top cooking. Can I Make Old-Fashioned Oatmeal In The Microwave? Yes! Combine water (or milk), salt and oats in a 2-cup microwave-safe bowl. Microwave on High for 2 1/2 to 3 minutes. Stir before serving. Are Old-Fashioned Oats Gluten Free? The answer is sometimes.People with celiac disease or gluten sensitivity should use oats that are labeled "gluten-free," as oats are often cross-contaminated with wheat and barley.Additional reporting by Hilary MeyerIngredients1 cup water or low-fat milk Pinch of salt½ cup rolled oats2 tablespoons low-fat milk for serving 1 to 2 teaspoons honey, cane sugar or brown sugar for serving Pinch of cinnamonDirectionsCombine water (or milk) and salt in a small saucepan. Bring to a boil. Stir in oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes. Remove from heat, cover and let stand for 2 to 3 minutes.Top with milk, sweetener, cinnamon, dried fruits or nuts, if desired.Sonia BozzoOriginally appeared: EatingWell.com, December 2018Rate ItPrintNutrition Facts (per serving)150Calories3g Fat27g Carbs5g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size1 cupCalories150% Daily Value *Total Carbohydrate27g10%Dietary Fiber4g14%Total Sugars1gProtein5g10%Total Fat3g4%Saturated Fat1g3%Folate20mcg5%Sodium152mg7%Calcium27mg2%Iron1mg8%Magnesium42mg10%Potassium152mg3%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Roasted Sweet PotatoesActive Time:10 minsAdditional Time:20 minsTotal Time:30 minsServings:4 Yield:4 servingsNutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHeart HealthyLow FatLow SodiumLow-CalorieNut-FreeSoy-FreeVeganVegetarianJump to Nutrition Facts What Is the Healthiest Way to Cook Sweet Potatoes? There are many ways to cook sweet potatoes. You can grill, smash, bake, mash and even air-fry them. Along with those cooking methods, one of the healthiest ways to cook sweet potatoes is to roast them. The best technique for roasting vegetables is to roast them at higher temperatures so that the natural sugars caramelize. This results in veggies that are browned and crisp on the outside and tender on the inside. For extra-crispy roasted sweet potatoes, add some cornstarch. How to Roast Sweet Potatoes Roasted sweet potatoes are quick and easy to prepare. You can keep them simple or jazz them up with fresh herbs or spices to pair with just about anything. Here are tips to achieve the best roasted sweet potatoes: Leave the Peel On While you can peel your sweet potatoes, we prefer to leave the peel on. This saves time and also adds flavor and texture as well as a boost of fiber. If you're leaving the peel on, be sure to scrub the potatoes with a vegetable brush or clean scrubber sponge to remove any dirt and debris. Prepare Your Baking Sheet We line a large rimmed baking sheet with foil, then spray the foil with cooking spray before the sweet potatoes are added to the pan. Since the oven is on the hot side (425 degrees F) the foil acts as a layer of insulation that will prevent over-browning. (Plus it will make cleanup a lot easier!) In order for the sweet potatoes to cook evenly, you'll have to turn them once halfway through cooking. A layer of cooking spray on the pan makes this a whole lot easier and prevents the potatoes from sticking. Jazz Them Up with Flavor This simple recipe calls for just salt and pepper, but you don't have to stop there. You can jazz up sweet potatoes with herbs, spices, nuts and even cheese after (or before) they're done roasting. Dried spices like chili powder or smoked paprika pair nicely with roasted sweet potatoes and are best added before they hit the oven. Fresh herbs like thyme, basil or rosemary adds the most flavor when they're added after the sweet potatoes are done roasting. Tossing chopped nuts or crumbled cheese like goat cheese or blue cheese with roasted sweet potatoes a few minutes after they leave the oven is a great way to add flavor and tailor them to pair with whatever you choose to serve alongside. What Do These Sweet Potatoes Pair Well With? This easy side dish can be prepared for a weeknight dinner and pairs well with many main dishes. Crispy Roast Chicken, Steak au Poivre, Skillet Lemon-Garlic Salmon and Lemon-Balsamic Chicken Thighs make a delicious accompaniment to these roasted sweet potatoes.Roasted sweet potatoes can also be incorporated into other dishes, like Sweet Potato, Sausage and Goat Cheese Egg Casserole, Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil, Kale & Roasted Sweet Potato Hash and Sweet Potato Hummus.Additional reporting by Hilary Meyer and Jan ValdezIngredients1 pound sweet potatoes (about 2 medium), scrubbed1 ½ teaspoons olive oil¼ teaspoon kosher salt⅛ teaspoon ground pepperDirectionsPreheat oven to 425 degrees F. Line a large rimmed baking sheet with foil; lightly coat with cooking spray. Set aside. Cut unpeeled sweet potatoes into 1-inch cubes.Toss sweet potatoes with oil, kosher salt and pepper in a large bowl. Arrange sweet potatoes in a single layer on the prepared baking sheet. Roast for 20 minutes or until lightly browned and crispy on cut sides and tender inside, turning once.Preethi Venkatram Equipment Large rimmed baking sheetOriginally appeared: Diabetic Living Magazine; updated December 2022Rate ItPrintNutrition Facts (per serving)85Calories2g Fat17g Carbs1g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size2/3 cupCalories85% Daily Value *Total Carbohydrate17g6%Dietary Fiber3g9%Total Sugars3gProtein1g3%Total Fat2g2%Saturated Fat0g1%Vitamin A11584IU232%Vitamin C2mg2%Folate9mcg2%Sodium168mg7%Calcium25mg2%Iron1mg3%Magnesium21mg5%Potassium276mg6%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Air-Fryer Salmon CakesActive Time:10 minsAdditional Time:15 minsTotal Time:25 minsServings:2 Yield:4 cakesNutrition Profile:Bone HealthHealthy AgingHealthy ImmunityHealthy PregnancyHigh CalciumHigh-ProteinNut-FreeSoy-FreeJump to Nutrition Facts How to Make Air-Fryer Salmon Cakes These crispy air fryer salmon cakes use canned salmon, a convenient pantry staple that makes pulling them together quick and easy. The air fryer gives the outside of the salmon patties a crispy exterior using much less oil than stovetop versions. Here's how to make them: Get Out the Cooking Spray Cooking spray is a great tool to have on hand when you're using your air fryer. It distributes a thin, even coating of oil to prevent sticking and gives your dinner the texture of fried food without an excess of fat and calories. Start by spraying the cooking basket to prevent the salmon cakes from sticking. You'll use your cooking spray again to spray your salmon cakes once they're in the basket. Mix the Ingredients This easy recipe combines canned salmon with egg, panko breadcrumbs, fresh dill, mayonnaise, Dijon mustard and pepper. Before you mix everything together, comb through the canned salmon and pick out and discard any large bones. The bones and skin in canned salmon are edible, with the bones providing some additional calcium, so you don't have to remove smaller pieces. Once the salmon is ready, gently mix everything together and form four 3-inch patties. Cook the Salmon Cakes Once the salmon cakes are formed, they're ready to hit the air fryer. Depending on the size of your air fryer, you may have to cook the patties in batches. Overcrowding the basket will block the hot air from flowing around the patties and will result in less crispy results. If you're cooking in batches, simply transfer your first batch to a baking sheet and keep warm in a 200°F oven while the second batch cooks. Cook the patties in a 400°F air fryer until they're browned and an instant-read thermometer inserted into the thickest portion registers 160°F, about 12 minutes. What to Serve with Air Fryer Salmon Cakes These salmon patties are great on their own with just a squeeze of lemon juice over top. Or you can top a salad with one or enjoy them in pita bread or on a hamburger bun. A creamy spread flavored with capers, dill, parsley or cucumber would be a nice addition too.Additional reporting by Hilary MeyerIngredients Cooking spray2 7.5-ounce cans unsalted pink salmon (with skin and bones)1 large egg½ cup whole-wheat panko breadcrumbs2 tablespoons chopped fresh dill2 tablespoons canola mayonnaise2 teaspoons Dijon mustard¼ teaspoon ground pepper2 lemon wedgesDirectionsCoat the basket of an air fryer with cooking spray.Drain salmon; remove and discard any large bones and skin. Place the salmon in a medium bowl. Add egg, panko, dill, mayonnaise, mustard and pepper; stir gently until combined. Shape the mixture into 4 3-inch-diameter cakes.Coat the cakes with cooking spray; place them in the prepared basket. Cook at 400°F until browned and an instant-read thermometer inserted into the thickest portion registers 160°F, about 12 minutes. Serve with lemon wedges.Originally appeared: EatingWell.com, January 2019; updated October 2022Rate ItPrintNutrition Facts (per serving)517Calories27g Fat15g Carbs52g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe2Serving Size2 cakesCalories517% Daily Value *Total Carbohydrate15g5%Dietary Fiber2g8%Total Sugars1gProtein52g104%Total Fat27g34%Saturated Fat5g25%Cholesterol181mg60%Vitamin A309IU6%Vitamin C1mg1%Folate55mcg14%Sodium384mg17%Calcium546mg42%Iron3mg15%Magnesium68mg16%Potassium680mg14%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Steamed Fresh Green BeansActive Time:5 minsAdditional Time:5 minsTotal Time:10 minsServings:4 Yield:4 servingsNutrition Profile:Dairy-FreeEgg-FreeGluten-FreeHigh FiberLow CarbohydrateLow-CalorieNut-FreeSoy-FreeVeganVegetarianJump to Nutrition Facts How to Get Perfect Steamed Green Beans Pick the Perfect Beans Good steamed green beans start with good fresh beans. Look for green beans that are uniformly green, plump and free of spots and blemishes. Larger beans may be less tender and sweet than smaller beans. Green beans are readily available year-round, but they are at their peak freshness from early summer to early fall. Prep Tips Remove the stem end of the green beans before steaming. You can snap off each individual stem or cut off a few ends at a time by lining them up on a cutting board to save time. We prefer to steam our green beans whole. You can leave them long, or cut them into pieces once they're steamed and cooled. How Long Do I Steam Green Beans? Green beans steam in a steamer basket on the stove for five to seven minutes. Opt for less time if you want to preserve more of their crispness. You can also steam green beans in the microwave. How to Use Steamed Green Beans Steamed green beans are versatile. They can be their own side dish by simply tossing them in butter or oil, chopped fresh herbs, or chopped and toasted nuts. Salt and pepper enhance their flavor, as does a squeeze of lemon juice. You can cool and chop steamed green beans and add them to a green or composed salad or potato salad. Steaming green beans is just one way to enjoy this tender-crisp vegetable. Check out more ways to cook green beans here.Additional reporting by Hilary MeyerIngredients1 pound green beans, trimmedDirectionsBring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender-crisp, 5 to 7 minutes.Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserOriginally appeared: EatingWell.com, November 2017; updated August 2022Rate ItPrintNutrition Facts (per serving)27Calories7g Carbs1g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 cupCalories27% Daily Value *Total Carbohydrate7g2%Dietary Fiber4g15%Total Sugars3gProtein1g3%Vitamin A273IU5%Vitamin C8mg9%Calcium55mg4%Iron1mg3%Potassium273mg6%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
22 Easy Vegetarian Dinners You'll Want to Make ForeverTrending Videos These delicious vegetarian dinners are highly rated with four- and five-star reviews. Quick and easy, you can whip up one of these meatless meals in 30 minutes or less, so you'll be setting the table in no time. Recipes like our Quinoa-Black Bean Salad and Mushroom & Tofu Stir-Fry are filling and flavorful dinners to end the day on a high note.01of 22 Quinoa-Black Bean Salad View RecipeEnjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or steak. And don't forget the leftovers! They make an easy lunch on the go.02of 22 Mushroom French Dip View RecipeJacob FoxMeaty portobello mushrooms have just the right amount of earthy, savory flavor and the perfect texture to replace beef in these vegetarian French dip sandwiches.03of 22 Chhole (Chickpea Curry) View RecipeMade with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.04of 22 Black Bean Fajita Skillet View RecipeYou can often find presliced and ready-to-cook fresh vegetables in your grocer's produce section. Use these to your advantage to cut down on dinnertime prep. Here, presliced fajita vegetables are sautéed with canned black beans and Southwest seasoning for a quick and easy Tex Mex-inspired meal. Plus, this recipe requires just three ingredients, not including basics like salt, pepper and oil. You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.05of 22 Mushroom & Tofu Stir-Fry View RecipeThis tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.06of 22 Mozzarella, Basil & Zucchini Frittata View RecipeThis vegetable-studded frittata recipe is one of the quickest meals you can make. Make it for breakfast, or serve for lunch or dinner with a tossed salad and a slice of olive oil-drizzled crusty baguette.07of 22 Easy Pea & Spinach Carbonara View RecipeFresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.08of 22 Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce View RecipeThis vegan burger recipe is one you'll want to make again and again. Savory chickpea and zucchini patties are topped with a creamy, herb-flecked tahini ranch sauce, juicy tomato slices and peppery arugula for a satisfying and healthy homemade veggie burger. Serve them on buns or stuff them in pitas. We recommend making extra sauce--it's a great dip for veggie sticks and, thinned with a little water, it makes a wonderful salad dressing.09of 22 White Bean & Veggie Salad View RecipeThis meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.10of 22 One-Pot Tomato Basil Pasta View RecipeThis one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.11of 22 Kale & Quinoa Salad with Lemon Dressing View RecipePhotography / Antonis Achilleos, Styling / Christine Keely, Ali RameeThis kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.12of 22 Stuffed Sweet Potato with Hummus Dressing View RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!13of 22 Mediterranean Chickpea Quinoa Bowl View RecipeQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.14of 22 Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad View RecipeThis simple lunch comes together in just 10 minutes, making it a great option for busy days.15of 22 Cauliflower Tikka Masala with Chickpeas View RecipeIn this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower's nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that's ready in just 20 minutes.16of 22 Easy Eggplant Stir-Fry View RecipeThis eggplant stir-fry is easy to make. We call for long and tender Japanese eggplant, but regular eggplant will work well too, cut into 1-inch pieces. Jalapeño peppers can vary from mild to very spicy. If you need to cut the heat, opt for small sweet peppers in their place.17of 22 Frittata with Asparagus, Leek & Ricotta View RecipePhotographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey BulatServe this spring-vegetable-loaded frittata with an arugula salad and a hunk of crusty bread. Tip: This recipe cooks quickly, so be sure to have all your ingredients prepped and ready to go.18of 22 Vegan Coconut Chickpea Curry View RecipeTo make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.19of 22 Chickpea Pasta with Mushrooms & Kale View RecipeGreg DuPreeLoading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.20of 22 Buttermilk Fried Tofu with Smoky Collard Greens View RecipeDipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights.21of 22 Baked Eggs in Tomato Sauce with Kale View RecipeYou can make these three-ingredient tomato-simmered eggs with things you probably already have on hand in your freezer and pantry. To make these baked eggs more like eggs in purgatory, look for a spicy tomato sauce and don't forget some whole-wheat bread for dipping.22of 22 White Bean & Sun-Dried Tomato Gnocchi View RecipeJacob FoxSun-dried tomatoes are the star of this recipe— providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Sunomono (Japanese Cucumber Salad)Active Time:15 minsTotal Time:15 minsServings:4 Yield:4 servings, about 1 cup eachNutrition Profile:Dairy-FreeDiabetes AppropriateGluten-FreeHealthy PregnancyHeart HealthyLow Added SugarsLow CarbohydrateLow FatLow SodiumLow-CalorieVeganVegetarianJump to Nutrition Facts What Kind of Cucumbers to Use for Cucumber Salad Sunomono is traditionally made with Japanese cucumbers, but you can use slicing cucumbers or hot house cucumbers in their place. We call for slicing cucumbers in this recipe, which have crisp and flavorful flesh. Slicing cucumbers have tougher skin and larger seeds than other cucumber varieties, which is why we seed and partially peel them before they are sliced. Hot house cucumbers or English cucumbers are sometimes marketed as "seedless." They do have seeds, but they are often smaller and don't need to be removed. Their skin is also thinner, so they do not need to be peeled. How to Prevent Soggy Cucumber Salad Cucumbers are mostly water and their water leaches out when they are sliced and combined with other ingredients. To prevent this from happening, you can salt the cucumbers and let them sit to draw some of the water out, then pat them dry. Or do as we do here by squeezing them gently between two layers of paper towels. Both methods work well, but using a double layer of paper towels helps keep sodium in check.Additional reporting by Hilary MeyerIngredients 2 medium cucumbers, or 1 large English cucumber¼ cup rice vinegar1 teaspoon sugar¼ teaspoon salt 2 tablespoons sesame seeds, toasted (see Tip)DirectionsPeel cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise; scrape the seeds out with a spoon. Using a sharp knife or wide vegetable peeler, cut into very thin slices. Place in a double layer of paper towels and squeeze gently to remove any excess moisture.Combine vinegar, sugar and salt in a medium bowl, stirring to dissolve. Add the cucumbers and sesame seeds; toss well to combine. Serve immediately.Crystal Hughes Tip To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.Originally appeared: EatingWell Magazine, June/July 2005; updated October 2022Rate ItPrintNutrition Facts (per serving)46Calories2g Fat4g Carbs1g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Sizeabout 1 cupCalories46% Daily Value *Total Carbohydrate4g2%Dietary Fiber1g3%Total Sugars2gAdded Sugars1g2%Protein1g3%Total Fat2g3%Vitamin A72IU1%Vitamin C3mg4%Folate14mcg4%Sodium147mg6%Calcium14mg1%Iron7mg37%Magnesium12mg3%Potassium137mg3%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Chocolate-Peanut Butter Protein ShakePrep Time:5 minsTotal Time:5 minsServings:1 Yield:2 cupsNutrition Profile:Egg FreeGluten-FreeHealthy AgingHigh FiberHigh-ProteinLow SodiumVegetarianJump to Nutrition Facts How to Freeze Bananas for Protein Shakes Peel and slice bananas, then spread the banana slices out in a single layer on a parchment-paper-lined baking sheet. Make sure the banana slices are not touching each other so they don't stick together when they freeze. Place the baking sheet in the freezer until the banana slices are frozen. Transfer the frozen banana slices to an airtight, freezer-safe container or bag. Label and date the bag before placing it in the freezer. For the best quality, plan to use frozen banana slices within two months of freezing. Can I Swap in a Different Nut Butter? Yes, you can! Make sure you use a nut butter labeled "natural" and confirm that the ingredients are just nuts and salt (or no salt). Can I Double This Recipe? This recipe easily doubles to make two servings. Make the doubled recipe at once and serve immediately. To make it in advance, pour into Mason jars with tight-fitting lids. Store in the freezer. The night before serving, transfer the jars to the fridge to thaw.Additional reporting by Jan ValdezIngredients1 cup unsweetened vanilla soymilk¾ cup sliced frozen banana½ cup reduced-fat plain Greek yogurt1 tablespoon cocoa powder 1 tablespoon natural peanut butterDirectionsCombine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth. Equipment BlenderOriginally appeared: EatingWell.com, November 2017; updated September 2022Rate ItPrintNutrition Facts (per serving)402Calories16g Fat41g Carbs26g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Size2 cupsCalories402% Daily Value *Total Carbohydrate41g15%Dietary Fiber10g35%Total Sugars20gProtein26g52%Total Fat16g20%Saturated Fat4g20%Cholesterol11mg4%Vitamin A129IU3%Vitamin C10mg11%Folate24mcg6%Sodium122mg5%Calcium166mg13%Iron3mg17%Magnesium57mg14%Potassium785mg17%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
20 Healthy, Easy 20-Minute Dinners to Make in JanuaryTrending Videos Photo: Jacob FoxIn only 20 minutes or less, you can have dinner ready on the table. These healthy and easy meals are warm and comforting choices, making them perfect for January and the cold months to come. Recipes like our 20-Minute Creamy Chicken Marsala with Prosciutto and Spinach & Artichoke Dip Pasta are so delicious, you'll want to make them every night.01of 20 20-Minute Creamy Chicken Marsala with Prosciutto View RecipeJacob FoxA bit of prosciutto adds savory flavor to this sauce. Serve this quick-cooking dish with whole-wheat angel hair pasta.02of 20 Spinach & Artichoke Dip Pasta View RecipeIf you've ever wanted to make a meal out of warm spinach and artichoke dip, this creamy pasta is for you. And here's what's almost as good as the flavor of this comforting dish: the fact that this healthy dinner takes just 20 minutes to prepare.03of 20 Hearty Tomato Soup with Beans & Greens View RecipeGarlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.04of 20 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce View RecipeQuinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.05of 20 One-Pot Spinach, Chicken Sausage & Feta Pasta View RecipeA little bit of Sunday meal prep goes a long way in this one-dish pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.06of 20 Walnut-Rosemary Crusted Salmon View RecipeSalmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.07of 20 Taco-Stuffed Sweet Potatoes View RecipeTake taco night to a new level with sweet potato taco "shells." Tender sweet potatoes pair perfectly with spicy taco meat, creamy cheese and crisp lettuce. Let everyone customize their taco potato with their favorite toppings.08of 20 Pasta e Fagioli with Instant Ramen Noodles View RecipeQuick sautéed vegetables, canned tomatoes, dried oregano and canned beans transform ramen noodle soup mix into this classic Italian favorite in minutes. To cut back on sodium, look for ramen varieties with less than 600 mg sodium per serving or use less of the seasoning packet.09of 20 Chicken Saltimbocca View RecipeThis healthy chicken saltimbocca recipe makes an impressive, yet fast, classy dinner. Serve this Italian-inspired chicken with roasted broccoli rabe and creamy polenta to round out this elegant meal.10of 20 Butternut Squash Ravioli with Chicken Sausage & Kale View RecipeWhat's the secret to making store-bought butternut squash ravioli even more delicious? Add apple-chicken sausage, tender greens and lots of caramelized onions. We add a bit of sugar to help the onions caramelize faster, but feel free to omit it (just cook the onions a bit longer if you do). Buy prewashed chopped kale to cut down on prep time. It all adds up to an easy dinner that's ready in just 20 minutes.11of 20 Skillet Pork Chops with Peas, Carrots & Pearl Onions View RecipeThis superfast one-dish dinner is full of classic flavor and is such a crowd pleaser that you'll want to work it into your regular weeknight dinner rotation. We call for bone-in pork chops to maximize flavor, but boneless pork chops are a fine substitution. To round out this meal a little more, serve with rice or mashed potatoes.12of 20 Quick Shrimp Puttanesca View RecipeBecause refrigerated fresh pasta cooks much faster than dried pasta, this Italian-inspired pasta dish will be on the table lickety-split! Puttanesca, traditionally made with tomatoes, olives, capers, anchovies and garlic, gets shrimp for extra protein and artichoke hearts to boost the vegetable servings (and the fiber!). If you can't find frozen artichoke hearts, sub in drained canned artichoke hearts.13of 20 Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce View RecipeServe these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.14of 20 Toaster-Oven Quesadillas View RecipeWe love finding new ways to use our kitchen tools and appliances. These toaster-oven quesadillas with peppers and avocado are the perfect example of an unexpected toaster-oven hack we had to share.15of 20 Vegan Coconut Chickpea Curry View RecipeTo make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.16of 20 Skillet Ravioli Lasagna View RecipeJasmine ComerThis easy inside-out ravioli lasagna is the ultimate weeknight comfort food—no layering or mixing bowls required. Feel free to swap in ground turkey for the beef. Look for fresh mozzarella balls (also called "pearls") in the specialty cheese section of your grocery store.17of 20 Salmon with Roasted Red Pepper Quinoa Salad View RecipeThis zesty quinoa salad is delicious all on its own, with inspiration from the Mediterranean. Make a double batch for lunches later in the week.18of 20 Creamy Spinach Pasta View RecipeThis might be one of the creamiest light pasta dishes you've ever had! The mascarpone cheese adds a richness to the spinach pasta that's unexpected—especially in a healthy pasta recipe.19of 20 Coconut-Curry Chicken Cutlets View RecipeThis easy chicken cutlet recipe will help you get a healthy meal on the table in just 20 minutes. Coconut milk's creamy consistency is perfect for making quick pan sauces--no need to add a thickener.20of 20 20-Minute Creamy Chicken Skillet with Italian Seasoning View RecipeJason DonnellyChicken cutlets cook quickly and are highlighted with a creamy sauce made with tomatoes, zucchini and Italian seasoning. This recipe is sure to become a new weeknight favorite the whole family will love. Serve it with whole-wheat pasta or rice to make it a meal.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
15 Cozy Fall Dinners in 25 MinutesTrending Videos A delicious dinner can be on your table in 25 minutes or less when you make one of these recipes. Warm soups, creamy chicken skillets and stuffed potatoes all bring out that cozy feeling we're craving in the cooler fall weather. Recipes like our Minestra Maritata (Italian Wedding Soup) and Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce are comforting and flavorful.01of 15 Minestra Maritata (Italian Wedding Soup) View RecipeForget the marble-size meatballs you find in many versions of this Italian Wedding Soup. In this easy recipe, they're full-size, full-flavored and plenty filling.02of 15 Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce View RecipePhotography / Kelsey Hansen, Styling / Greg LunaTo achieve flavor quickly in this sun-dried tomato pasta recipe, we use the oil from sun-dried tomatoes to create the base of the cream sauce. Meanwhile, the residual heat of the pasta wilts the spinach in record time for a fast weeknight dinner.03of 15 Chicken & White Bean Soup View RecipeOnce again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.04of 15 Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash View RecipeThis spaghetti-squash-for-pasta swap slashes both carbs and calories by 75% for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.05of 15 Skillet Sour Cream & Onion Chicken View RecipeRachel MarekThis one-skillet dinner combines quick-cooking chicken cutlets with a creamy sauce of sliced onion and sour cream flavored with sherry. Fresh basil brightens up the dish.06of 15 Black Bean-Quinoa Bowl View RecipeThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We've loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.07of 15 Cranberry-Balsamic Chicken Thighs View RecipeTo round out this healthy chicken dinner recipe, put some farro on to cook before you start cooking the chicken. Add some steamed broccoli and serve with a glass of pinot noir.08of 15 Stuffed Sweet Potato with Hummus Dressing View RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!09of 15 Chicken Cutlets with Tomatoes & Olives View RecipeThis saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers. Try Kalamata olives in place of the green Castelvetranos or a combination of both. Serve over whole-wheat egg noodles with a mixed green salad on the side.10of 15 One-Pot Chicken Alfredo View RecipeThis creamy, simple chicken Alfredo recipe is incredibly comforting and cheesy from the combination of Parmesan and cream cheese. You'll taste a nice pop of pepper and nutty notes from the whole-wheat pasta, too. Plus, it's a one-pot meal, which means less cleaning for you and a dish that will quickly become your best chicken Alfredo recipe.11of 15 Creamy White Chili with Cream Cheese View RecipeThis rich, yet healthy, white chicken chili recipe comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don't have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.12of 15 Marinara Meat Sauce Topped Baked Potato View RecipeBreak out of your pasta routine by subbing in a baked potato in this simple and satisfying dinner for one.13of 15 Chicken Cutlets with Creamy Spinach & Roasted Red Pepper Sauce View RecipeServe these saucy, ultra-quick chicken cutlets over your favorite pasta. This easy dinner recipe is sure to become a new weeknight favorite.14of 15 Chhole (Chickpea Curry) View RecipeMade with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.15of 15 20-Minute Chicken Cutlets with Creamy Pesto Sauce View RecipeServe these creamy pesto chicken cutlets over your favorite pasta or zucchini noodles. This easy dinner recipe is sure to become a new family favorite.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Panko- & Parmesan-Crusted Baked ScallopsActive Time:10 minsTotal Time:20 minsServings:4 Yield:4 servingsNutrition Profile:High-ProteinLow CarbohydrateLow-CalorieJump to Nutrition Facts Tips for Perfect Baked Scallops If you want a quick, fuss-free dinner, look no further than baked scallops. These tender, sweet morsels cook quickly once you pop them in a hot oven. Dressed with a crispy topping and a squeeze of lemon, you'll have a delicious main dish ready in just 20 minutes. Here are tips for perfect baked scallops: Buy the Right Sized Scallops Scallops come in many sizes from small bay scallops to large sea scallops that can weigh several ounces each. Scallops are sized by how many equal 1 pound. Scallops in a bag labeled "U-10" mean there are less than 10 scallops per pound. Scallops labeled 10/20 mean there are 10-20 scallops per pound. We recommend buying 16 individual scallops from the seafood counter to ensure you are getting the right amount of scallops that are equal in size. If you are buying them frozen, a 10/20 count bag will work. Keep in mind bigger scallops (closer to the 10 per pound size) will need longer to cook, while smaller ones will need less time. Look For 'Dry' Scallops What are "dry" sea scallops? They are scallops that haven't been treated with STP (sodium tripolyphosphate). STP is an additive that can make seafood appear fresher. STP can raise the sodium content of scallops and can result in an off taste and texture compared to fresh. Ask for dry sea scallops at the fish counter or check the nutrition information on the bag if you're buying frozen. While STP may not be listed on the label, if the sodium is high, chances are they've been treated with STP. How to Prep Scallops Part of what makes scallops so convenient is the minimal amount of prep work they require before cooking. Sea scallops sometimes have a small, tough muscle attached to their side that should be removed before you pop them in the oven. You don't need a knife—it comes off easily by hand. If you're using previously frozen scallops, make sure they are fully thawed before cooking. To thaw scallops, let them sit in the refrigerator overnight and plan on using them within 24 hours. Should You Rinse Scallops before Cooking? It's always a good idea to gently rinse scallops under cold running water to remove any grit. Pat them dry with paper towels before cooking. What Is the Best Cooking Method for Scallops? There are several ways to cook scallops. You can grill them on a gas or charcoal grill, broil them in the oven, sear them in a hot skillet or even cook them in an air fryer. For this easy recipe, the scallops are baked with a crunchy, golden-brown topping of panko and Parmesan. It only takes about 10 to 15 minutes to cook, making it a quick and delicious meal for any day of the week.Additional reporting by Hilary Meyer and Jan ValdezIngredients3 tablespoons olive oil, divided1 pound large dry sea scallops (about 16 scallops; see Tip)¼ teaspoon kosher salt¼ teaspoon ground pepper2 tablespoons unsalted butter, melted2 tablespoons lemon juice2 tablespoons chopped shallot½ cup whole-wheat panko breadcrumbs1 ounce Parmesan cheese, grated (about 1/4 cup)2 tablespoons chopped fresh flat-leaf parsley DirectionsPreheat oven to 425°F. Coat the bottom of an 8-inch-square baking dish with 1 tablespoon oil.Pat scallops dry; arrange them in a single layer in the dish. Sprinkle the scallops evenly with salt and pepper.Whisk melted butter, lemon juice and shallot in a small bowl. Pour the butter mixture over the scallops. In the same bowl, combine panko, Parmesan, parsley and the remaining 2 tablespoons oil. Sprinkle the panko mixture evenly over the scallops.Bake until the scallops are opaque and the topping is golden brown, 10 to 15 minutes. Serve hot. Equipment 8-inch-square baking dishOriginally appeared: EatingWell.com, October 2019; updated December 2022Rate ItPrintNutrition Facts (per serving)281Calories18g Fat13g Carbs17g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size3 to 4 scallopsCalories281% Daily Value *Total Carbohydrate13g5%Dietary Fiber1g4%Total Sugars1gProtein17g34%Total Fat18g23%Saturated Fat6g30%Sodium407mg18%Calcium57mg4%Potassium282mg6%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
One-Pot Garlicky Shrimp & SpinachActive Time:25 minsTotal Time:25 minsServings:4 Yield:4 cupsNutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHealthy AgingHealthy ImmunityHeart HealthyHigh Blood PressureHigh-ProteinLow CarbohydrateLow SodiumLow-CalorieNut-FreeSoy-FreeJump to Nutrition Facts How to Make One-Pot Garlicky Shrimp & Spinach Shrimp is a quick-cooking protein that blends well with any ingredient. Here we pair it with plenty of garlic and spinach and keep the prep quick by cooking it all in one pan. Here's how to make this easy weeknight shrimp dinner. Start with the Spinach Spinach will be at the base of this easy dish. First, we cook half the garlic in olive oil to develop the flavor. Then we add the spinach and cook it until it's just wilted. Mature or baby spinach works well here. Since it doesn't need to be stemmed and is often prewashed, baby spinach is the better option if you want to keep things super quick. Mature spinach offers more texture once it's cooked, but its tough stems need to be removed before cooking, which adds to prep time. A squeeze of lemon juice is added after the spinach has wilted to add some tanginess. We add the lemon juice at the end to prevent the spinach from turning brown. Cook the Shrimp After the spinach leaves the pan, the next (and final!) step is cooking the shrimp. We add more garlic for flavor before adding the shrimp. You can buy shrimp already peeled and deveined, or buy shrimp with their shells on. Buying peeled and deveined shrimp allows you to skip the pesky step of peeling the shrimp yourself and saves time, but it is often more expensive than shrimp that you have to peel yourself. Either way, make sure the shrimp you're buying is free from sodium tripolyphosphate (STP), a preservative that can add a significant amount of sodium to your meal. For other tips on buying shrimp, check out our guide on the best shrimp to buy. What to Serve with One-Pot Garlicky Shrimp & Spinach You can enjoy this quick and tasty dinner over spaghetti, orzo or brown rice, or all on its own with a side of crusty bread to sop up any leftover sauce. You can top it with Parmesan cheese or chopped fresh herbs like basil or chives in addition to parsley to brighten things up, as well as extra lemon juice and zest to add an extra-tangy pop.Additional reporting by Hilary MeyerIngredients3 tablespoons extra-virgin olive oil, divided6 medium cloves garlic, sliced, divided1 pound spinach¼ teaspoon salt plus 1/8 teaspoon, divided1 tablespoon lemon juice1 pound shrimp (21-30 count), peeled and deveined¼ teaspoon crushed red pepper1 tablespoon finely chopped fresh parsley1 ½ teaspoons lemon zestDirectionsHeat 1 tablespoon oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, 1 to 2 minutes. Add spinach and 1/4 teaspoon salt and toss to coat. Cook, stirring once or twice, until mostly wilted, 3 to 5 minutes. Remove from heat and stir in lemon juice. Transfer to a bowl and keep warm.Increase heat to medium-high and add the remaining 2 tablespoons oil to the pot. Add the remaining garlic and cook until beginning to brown, 1 to 2 minutes. Add shrimp, crushed red pepper and the remaining 1/8 teaspoon salt; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes more. Serve the shrimp over the spinach, sprinkled with lemon zest and parsley.Originally appeared: EatingWell.com, December 2018; updated March 2023Rate ItPrintNutrition Facts (per serving)226Calories12g Fat6g Carbs26g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 cupCalories226% Daily Value *Total Carbohydrate6g2%Dietary Fiber3g10%Total Sugars1gProtein26g53%Total Fat12g15%Saturated Fat2g9%Cholesterol183mg61%Vitamin A10760IU215%Vitamin C37mg41%Folate223mcg56%Sodium444mg19%Calcium196mg15%Iron4mg21%Magnesium131mg31%Potassium963mg20%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Cucumber-Yogurt Salad Cook Time:20 minsTotal Time:20 minsServings:4 Yield:4 servingsNutrition Profile:Low-CalorieGluten-FreeVegetarianHigh CalciumBone HealthHealthy PregnancyJump to Nutrition FactsIngredients4 large cucumbers, peeled½ teaspoon salt2 cups low-fat plain yogurt2 teaspoons lemon juice 2-4 cloves garlic, minced Freshly ground pepper, to taste 2 tablespoons chopped fresh parsley, or 2 tablespoons chopped fresh mint1 tablespoon extra-virgin olive oilDirectionsCut cucumbers in half and seed. Cut each cucumber boat in half lengthwise and then halve each quarter. Cut crosswise into 1/4-inch pieces. Place in bowl, sprinkle salt on top, toss and set aside for at least 20 minutes.Combine yogurt, lemon juice, garlic, pepper, and parsley (or mint) in a medium bowl. Stir in the oil briskly.Drain the cucumbers, return them to the bowl, pour the yogurt mixture over and toss well.Originally appeared: EatingWell Magazine, Charter Issue 1990Rate ItPrintNutrition Facts (per serving)146Calories6g Fat16g Carbs8g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Calories146% Daily Value *Total Carbohydrate16g6%Dietary Fiber2g8%Total Sugars13gProtein8g17%Total Fat6g8%Saturated Fat2g9%Cholesterol7mg2%Vitamin A423IU8%Vitamin C14mg15%Folate56mcg14%Sodium383mg17%Calcium269mg21%Iron1mg5%Magnesium56mg13%Potassium688mg15%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
20 30-Minute Mediterranean Diet Dinners for Heart HealthTrending Videos It can take as little as 30 minutes or less to whip up a delicious and nutritious dinner tonight. Ingredients like salmon, whole grains, beans and leafy greens are not only staples of the Mediterranean diet, but they are also heart-healthy ingredients that are full of fiber, healthy fats, vitamins and minerals. These meals follow one of the healthiest eating patterns around while also being lower in saturated fat and sodium to help you reach your nutrition goals. Recipes like our Chicken & Vegetable Penne with Parsley-Walnut Pesto and Chhole (Chickpea Curry) are healthy, tasty and easy to make any night of the week.01of 20 Chicken & Vegetable Penne with Parsley-Walnut Pesto View RecipeHomemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.02of 20 Chhole (Chickpea Curry) View RecipeMade with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.03of 20 Charred Shrimp, Pesto & Quinoa Bowls View RecipeThese shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.04of 20 Chicken & White Bean Soup View RecipeOnce again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.05of 20 Easy Pea & Spinach Carbonara View RecipeFresh pasta cooks up faster than dried, making it a must-have for fast weeknight dinners like this luscious yet healthy meal. Eggs are the base of the creamy sauce. They don't get fully cooked, so use pasteurized-in-the-shell eggs if you prefer.06of 20 Walnut-Rosemary Crusted Salmon View RecipeSalmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.07of 20 One-Pot Garlicky Shrimp & Spinach View RecipeShrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.08of 20 Chicken & Spinach Skillet Pasta with Lemon & Parmesan View RecipeThis one-pan chicken pasta combines lean chicken breast and sautéed spinach for a one-bowl meal that's garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.09of 20 Stuffed Sweet Potato with Hummus Dressing View RecipeHearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!10of 20 Classic Sesame Noodles with Chicken View RecipeSesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it's cold, then give it a good shake in the colander until it's well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie "noodles" for the cooked pasta.11of 20 Herby Fish with Wilted Greens & Mushrooms View RecipeThis healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes.12of 20 Rotisserie Chicken Tacos View RecipePhotographer: Jen Causey, Food Stylist: Melissa GrayRotisserie chicken tacos are the perfect way to get tacos on the table fast. The chicken is gently heated and flavored with chili powder and ground cumin. Toppings can be customized, but sticking with a quick pico de gallo and the classic toppings of shredded lettuce, cheese and sour cream keeps things quick and simple.13of 20 Green Goddess Salad with Chickpeas View RecipeIn this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.14of 20 No-Cook Black Bean Salad View RecipeA classic black bean salad is a must for picnics and potlucks. This vegan version gets its creaminess from blended avocado. Any mix of salad greens will work well, but try arugula if you want to give this hearty salad a peppery kick.15of 20 Lemon-Garlic Pasta with Salmon View RecipeWondering what to do with leftover salmon? This is a delicious and easy way to turn it into another weeknight-friendly, quick dinner. Don't forget to reserve some pasta water—its starch thickens the lemon-garlic pasta sauce and makes it silky-smooth.16of 20 Red Beans and Rice with Chicken View RecipeFiber-rich red beans, whole-grain brown rice and skillet-cooked chicken breast are ready in just 20 minutes.17of 20 Chipotle-Orange Broccoli & Tofu View RecipeChipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.18of 20 Homemade Chicken Ramen Noodle Bowls View RecipeTransform canned chicken noodle soup into quick ramen bowls by adding fresh ginger, crunchy vegetables, herbs and a jammy soft-boiled egg. Look for a low-sodium soup that has 450 mg sodium or less per serving.19of 20 Summer Skillet Vegetable & Egg Scramble View RecipeDon't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.20of 20 Roasted Vegetable & Black Bean Tacos View RecipeThese hearty vegan tacos are quick and easy to make, perfect for busy weeknights. They are so tasty no one will miss the meat or dairy.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
15 5-Minute Mediterranean Diet Breakfast Recipes for Busy MorningsTrending Videos Photo: Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserBreakfast can be quick and easy while also being delicious and filling. These breakfast recipes only take 5 minutes to make, so they're great options for busy mornings. Plus, with balanced ingredients like fruits and veggies, whole grains and eggs, these meals fit seamlessly into the Mediterranean diet, one of the easiest and healthiest eating patterns to follow. Recipes like our Egg Salad Avocado Toast and Quick-Cooking Oats are tasty dishes to help you meet your nutritional goals.01of 15 Egg Salad Avocado Toast View RecipeIt's like egg salad and avocado toast had a baby in this 5-minute healthy breakfast.02of 15 Really Green Smoothie View RecipeThe combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.03of 15 Mascarpone & Berries Toast View RecipeCreamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.04of 15 Peanut Butter-Banana English Muffin View RecipePeanut butter and banana are the original power couple. Top a simple toasted English muffin with the duo, then sprinkle everything with a hit of ground cinnamon for a healthy breakfast of champions.05of 15 Quick-Cooking Oats View RecipePhotographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Phoebe HauserSometimes basic is better. At breakfast, that can certainly be the case. These easy oatmeal recipes teach you the basic methods so you get creamy, tender oats every time. The flavorings and toppings are up to you.06of 15 Avocado Toast with Burrata View RecipeBurrata (cream-filled fresh mozzarella cheese) takes this avocado toast recipe to the next level for a decadent, yet weekday-friendly breakfast.07of 15 Pistachio & Peach Toast View RecipeThis breakfast is great when you have leftover ricotta cheese--plus it comes together in just 5 minutes.08of 15 Muesli with Raspberries View RecipeStart your day off with whole grains, fiber and protein with this easy breakfast.09of 15 White Bean & Avocado Toast View RecipeMashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.10of 15 Berry-Mint Kefir Smoothies View RecipeKefir is similar to yogurt, full of gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency--perfect for smoothies.11of 15 Ricotta-Berry Crepes View RecipeMake a big batch of these easy 3-ingredient crepes to stash in your freezer so you always have a healthy breakfast on hand. A dollop of ricotta adds protein to a store-bought crepe, while the berries give a burst of sweetness and a little fiber.12of 15 Strawberry-Blueberry-Banana Smoothie View RecipeA smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.13of 15 Spinach & Egg Tacos View RecipeJohnny AutryHard-boiled eggs are combined with spinach, cheese and salsa for a quick, flavorful breakfast. Mashed avocado provides a creamy element while a squeeze of lime juice brings acidity.14of 15 Raspberry Yogurt Cereal Bowl View RecipeFor breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.15of 15 Spinach, Peanut Butter & Banana Smoothie View RecipeAli RedmondPeanut butter and banana is a classic combo that's even more delicious with the addition of tangy probiotic-rich kefir. Plus, this peanut butter banana smoothie helps you up your veggie servings for the day with a bit of mild-flavored spinach mixed in.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Eat-the-Rainbow Chopped Salad with Basil & Mozzarella Prep Time:30 minsTotal Time:30 minsServings:8 Yield:8 cupsNutrition Profile:Egg FreeGluten-FreeHealthy ImmunityLow CarbohydrateNut-FreeSoy-FreeVegetarianJump to Nutrition Facts What Is the Difference Between a Regular Salad and a Chopped Salad? The main difference between a regular salad and a chopped salad is the preparation of ingredients. In a chopped salad, all of the ingredients are chopped into smaller uniform pieces instead of layered. The ingredients are either composed, meaning they're arranged on a platter, or incorporated together with the dressing. Chopped salads have a more consistent texture and the ingredients are well distributed for each bite. Are Chopped Salads Healthy? Chopped salads can be nutritious and healthy, especially when you add a variety of vegetables to the salad. Vegetables are low in calories and high in fiber. Adding nutrient-dense vegetables to your chopped salad can help you meet the recommended amount of vegetable servings a day. Our chopped salad recipe includes carrots, yellow bell pepper, kale, red cabbage and grape tomatoes, which all have health benefits. This salad is low in calories and is a good source of protein, vitamins and minerals.Additional reporting by Jan ValdezIngredients¼ cup white balsamic vinegar¼ cup extra-virgin olive oil½ teaspoon salt¼ teaspoon ground pepper2 large carrots, diced1 large yellow bell pepper, diced2 cups chopped kale1 ¼ cups chopped red cabbage1 cup quartered grape tomatoes1 cup mozzarella pearls½ cup thinly sliced fresh basil2 scallions, slicedDirectionsWhisk vinegar, oil, salt and pepper in a large bowl. Add carrots, bell pepper, kale, cabbage, tomatoes, mozzarella, basil and scallions. Toss to coat.Originally appeared: EatingWell.com, January 2020Rate ItPrintNutrition Facts (per serving)140Calories10g Fat8g Carbs5g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe8Serving Size1 cupCalories140% Daily Value *Total Carbohydrate8g3%Dietary Fiber2g5%Total Sugars4gProtein5g10%Total Fat10g13%Saturated Fat3g14%Cholesterol11mg4%Vitamin A4045IU81%Vitamin C59mg65%Folate29mcg7%Sodium276mg12%Calcium146mg11%Iron1mg3%Magnesium19mg4%Potassium257mg5%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Pineapple Green SmoothieActive Time:5 minsTotal Time:5 minsServings:1 Yield:1 servingNutrition Profile:Bone HealthGluten-FreeHealthy AgingHealthy ImmunityHealthy PregnancyHeart HealthyHigh Blood PressureHigh CalciumHigh FiberLow Added SugarsLow SodiumLow-CalorieJump to Nutrition Facts How to Make Pineapple Green Smoothie This is no ordinary pineapple smoothie. This tropical-flavored drink goes green with a handful of vitamin-rich baby spinach added to the mix. Spinach is an excellent source of folate as well as plant-based iron and vitamins A and C. Combined with chia seeds, which offer omega-3 fats and fiber, this pineapple smoothie will start your day off right. Here are a few tips for success: Use Ripe (Frozen) Bananas This smoothie relies primarily on the sweetness of the fruit to flavor it. That's why we recommend using ripe, frozen bananas. Under-ripe bananas are less sweet with a chalky texture and while over-ripe bananas are sweeter, their best use is banana bread. The flavor and color of an over-ripe banana can overpower the other ingredients in the smoothie. Add Liquid to the Blender First Ever made a smoothie that just won't blend? It's probably not your blender. It may be because you added the ingredients in the wrong order. Adding chunks of frozen fruit before the liquid creates air pockets around the blade making it more difficult to blend. With the liquid at the bottom, the blades can spin and pull the ingredients in from the top down. (Looking for a better blender? We can help! Check out the best blenders according to our test kitchen.) Taste Before You Add Sweetener You may (or may not) want your smoothie a little sweeter. Since both bananas and pineapple can vary in sweetness, we recommend keeping the added sugar optional and adding it only after you're sure your smoothie needs it. After all, it's easier to add sugar than it is to take it away! Start with a teaspoon, and add more to taste. We recommend adding liquid sweeteners like pure maple syrup or honey.Additional reporting by Hilary MeyerIngredients½ cup unsweetened almond milk⅓ cup nonfat plain Greek yogurt1 cup baby spinach1 cup frozen banana slices (about 1 medium banana)½ cup frozen pineapple chunks1 tablespoon chia seeds 1-2 teaspoons pure maple syrup or honey (optional)DirectionsAdd almond milk and yogurt to a blender, then add spinach, banana, pineapple, chia seeds and sweetener (if using); blend until smooth.Originally appeared: EatingWell Magazine, September/October 2014; updated November 2022Rate ItPrintNutrition Facts (per serving)297Calories6g Fat54g Carbs13g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe1Serving Sizeabout 1 1/2 cupsCalories297% Daily Value *Total Carbohydrate54g20%Dietary Fiber10g35%Total Sugars29gProtein13g26%Total Fat6g7%Saturated Fat1g3%Cholesterol4mg1%Vitamin A3216IU64%Vitamin C61mg68%Folate113mcg28%Sodium145mg6%Calcium297mg23%Iron3mg14%Magnesium126mg30%Potassium1038mg22%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
Easy Steamed Zucchini Prep Time:5 minsAdditional Time:5 minsTotal Time:10 minsServings:4 Yield:4 servingsNutrition Profile:Dairy-FreeDiabetes AppropriateEgg-FreeGluten-FreeHeart HealthyLow CarbohydrateLow FatLow SodiumLow-CalorieNut-FreeSoy-FreeVeganVegetarianJump to Nutrition Facts How to Get Perfect Steamed Zucchini Pick the Perfect Zucchini The best zucchini are free of breaks, gashes and soft spots. They should feel heavy for their size and have glossy, unblemished skin. Smaller squash (under 8 inches) are sweeter and have fewer seeds. How to Slice Zucchini Joy Howard1. Use a sharp knife to trim away the ends.Joy Howard2. Slice the fruit crosswise into rounds.Check out more ways to cut zucchini. How Long Does Zucchini Take to Cook? Steam zucchini in a steamer basket on the stove for 5 minutes. Opt for less time if you want to preserve more of their crispness.If you don't have a steamer basket, there are other ways to steam zucchini. Check out our story on how to steam without a steamer. How to Use Steamed Zucchini Steamed zucchini is versatile. They can be their own side dish by simply tossing them in butter or olive oil, chopped fresh herbs or pesto. Salt and pepper enhance their flavor, as does a squeeze of lemon juice. You can cool and chop steamed zucchini and add them to a salad. Add steamed zucchini to casseroles, frittatas and pasta. Steaming zucchini is just one way to enjoy this vegetable. Check out more ways to cook zucchini here.Additional reporting by Jan ValdezIngredients2 pounds zucchini (about 4 medium), sliced 1/4 inch thickDirectionsBring 1 inch of water to boil in a large saucepan fitted with a steamer basket.Add zucchini. Cover and steam until very tender, about 5 minutes. Equipment Large saucepan, steamer basketOriginally appeared: EatingWell.com, February 2018; updated October 2022Rate ItPrintNutrition Facts (per serving)37Calories1g Fat7g Carbs3g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 cupCalories37% Daily Value *Total Carbohydrate7g2%Dietary Fiber2g7%Total Sugars5gProtein3g5%Total Fat1g1%Saturated Fat0g1%Vitamin A431IU9%Vitamin C39mg43%Folate52mcg13%Sodium17mg1%Calcium35mg3%Iron1mg4%Magnesium39mg9%Potassium562mg12%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
15 Low-Carb Mediterranean Diet Breakfast Recipes for Busy MorningsTrending Videos Photo: Carson DowningThese quick and easy breakfasts are the best for busy mornings, from blueberry muffins you can make ahead or veggie omelets that only take ten minutes or less to prepare. You don't need to give up carbs to be healthier (carbs are full of nutritional benefits), but if you're looking to reduce your carb intake, we capped these breakfasts at 15 grams of carbohydrates per serving. These morning meals also include plenty of nutrient-rich ingredients, like eggs, salmon, fruits and leafy greens, which fit well into the Mediterranean diet—one of the healthiest eating patterns to follow. Recipes like our Mascarpone & Berries Toast and 10-Minute Spinach Omelet are healthy and tasty choices to start your day.01of 15 Muffin-Tin Omelets with Feta & Peppers View RecipeThese Greek-inspired baked mini omelets are the perfect breakfasts on the go. Mix the batter the night before, and they'll be ready to bake in the morning. Once they're baked, you can keep these tasty omelet muffins in your fridge or freezer for future meals. Double score!02of 15 Avocado & Smoked Salmon Omelet View RecipeStay full until lunch when you add this avocado and smoked salmon omelet to your morning routine. This healthy omelet recipe is packed with healthy fat, which helps quash hunger, and the avocado's fiber helps you feel full longer.03of 15 Low-Carb Blueberry Muffins View RecipeJust because you're watching carbs doesn't mean you can't have the classic breakfast pastry. In place of all-purpose flour, nutty almond and coconut flours make these muffins fluffy while slashing carbs. A bit of brown sugar blunts the tartness of fresh blueberries. Make these ahead for a grab-and-go breakfast for the week.04of 15 Mascarpone & Berries Toast View RecipeCreamy mascarpone is delightful when topped with mixed berries and mint for this bright-tasting, easy and healthy breakfast toast.05of 15 Egg Tartine View RecipeBruschetta meets avocado toast in this simple breakfast upgrade.06of 15 10-Minute Spinach Omelet View RecipeCarson DowningThis delicious spinach omelet recipe is ready in just 10 minutes for a nutritious breakfast. Eggs and cheese help pack it with protein, while fresh dill boosts its flavor.07of 15 Easy Loaded Baked Omelet Muffins View RecipeProtein-packed omelet muffins, or baked mini omelets, are a perfect breakfast for busy mornings. Make a batch ahead and freeze for the days when you don't have time for your typical bowl of oatmeal. You can also serve these fresh with fruit salad for a simple weekend brunch.08of 15 Greek Yogurt with Fruit & Nuts View RecipeThis simple snack with protein and healthy fat will get you through the afternoon slump.09of 15 Mushroom Omelet View RecipePhotography / Victor Protasio, Styling / Ruth Blackburn and Christina DaleyFor a quick breakfast, learn how to make this mushroom omelet. Sautéing the mushrooms with garlic adds a punch of flavor in this healthy breakfast recipe.10of 15 Salsa Egg Skillet View RecipeTed CavanaughPoach your egg right in flavorful tomatillo salsa to put a little kick in your breakfast. It's even better if you have some Roasted Tomatillo Salsa in the fridge.11of 15 Avocado & Arugula Omelet View RecipeAdd some greens and healthy fat to your breakfast with this easy arugula and avocado omelet. Serve this healthy omelet recipe with crusty whole-grain toast, if desired.12of 15 Mango-Date Energy Bites View RecipeSweet, sticky dates act as the glue for these no-cook energy balls. Perfect for hikes or during sports, this healthy snack travels well.13of 15 Muffin-Tin Quiches with Smoked Cheddar & Potato View RecipePotatoes, cheese and greens make this mini quiche recipe delicious and satisfying. Bake up a batch over the weekend and you'll have breakfast available in a hurry for the rest of the week.14of 15 Banana Energy Bites View RecipePerfect for an on-the-go breakfast or snack, these energy bites will keep you fueled.15of 15 Scrambled Eggs with Vegetables View RecipeThis fridge-clean-out meal is the perfect way to use up whatever vegetables you have on hand. Chop up anything that's been left behind in your veggie drawer for this quick scramble that's the perfect healthy dinner for one.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit |
Spinach & Artichoke Dip PastaPrep Time:20 minsTotal Time:20 minsServings:4 Yield:4 servingsNutrition Profile:Bone HealthEgg FreeHealthy AgingHealthy ImmunityHigh CalciumHigh FiberHigh-ProteinLow-CalorieNut-FreeSoy-FreeVegetarianJump to Nutrition FactsIngredients8 ounces whole-wheat rotini1 (5 ounce) package baby spinach, roughly chopped4 ounces reduced-fat cream cheese, cut into chunks¾ cup reduced-fat milk½ cup grated Parmesan cheese, plus more for garnish, if desired2 teaspoons garlic powder¼ teaspoon ground pepper1 (14 ounce) can artichoke hearts, rinsed, squeezed dry and chopped (see Tip)DirectionsBring a large saucepan of water to a boil. Cook pasta according to package directions. Drain.Combine spinach and 1 tablespoon water in a large saucepan over medium heat. Cook, stirring occasionally, until just wilted, about 2 minutes. Transfer to a small bowl.Add cream cheese and milk to the pan; whisk until the cream cheese is melted.Add Parmesan, garlic powder and pepper; cook, whisking until thickened and bubbling.Drain as much liquid as possible from the spinach. Stir the drained spinach into the sauce, along with artichokes and the pasta. Cook until warmed through. Tips Tip: If you can find frozen artichoke hearts, they also work well in this recipe. Thaw before using.Originally appeared: EatingWell.com, September 2019Rate ItPrintNutrition Facts (per serving)371Calories9g Fat56g Carbs17g ProteinShow Full Nutrition LabelHide Full Nutrition LabelNutrition FactsServings Per Recipe4Serving Size1 1/3 cupsCalories371% Daily Value *Total Carbohydrate56g20%Dietary Fiber8g28%Total Sugars6gProtein17g33%Total Fat9g12%Saturated Fat4g22%Cholesterol26mg9%Vitamin A2827IU57%Vitamin C17mg19%Folate9mcg2%Sodium550mg24%Calcium240mg18%Iron3mg17%Magnesium37mg9%Potassium397mg8%Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved |
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