Looking for a healthy alternative to the traditional pasta dish? Use spaghetti squash!
- 1 medium spaghetti squash
- 2 1/2 tbsp. Extra virgin olive oil
- 1/2 cup chopped Vidalia onion
- 1 can low sodium black beans, drained
- 1 lb. chicken breast, grilled and diced
- 1/4 cup buffalo sauce
- 1/2 cup shredded cheese
- Salt & pepper, to taste
- Preheat oven to 400 degrees
- Cut squash in half lengthwise and scoop out seeds from middle until forms a shallow bowl
- Rub each side of squash with 1 tbsp. evoo and sprinkle with salt and pepper
- Place squash on pan face down. Place in oven and cook for 25 minutes
- While squash is cooking, dice the onions and grilled chicken. Place in pan with remaining olive oil and drained black beans
- Cook contents of pan until heated thoroughly, approximately 5 minutes
- Place into a bowl and add buffalo sauce. Mix together.
- Remove squash from oven after 25 minutes. Scrape squash with fork to make into “spaghetti”.
- Leaving spaghetti squash in the shell, add chicken, bean, onion mixture into spaghetti squash bowls.
- Sprinkle with cheese on top and place back in oven for five minutes
- Remove and Enjoy!!
Who doesn’t love french fries. The warm, crispy, and satisfying taste of this popular side dish has won over the hearts of people all over the world. However, french fries are high in fat, calories, and sodium. Diets high in these three things increase your risk of developing diabetes, cardiovascular disease, and obesity-related problems.
A healthy alternative to this fan favorite are zucchini fries. Zucchini is low in calories and high in vitamins, phytonutrients, and minerals. Zucchini can be eaten both cooked and raw and is a great addition to many meals! Opting for zucchini fries versus the standard potato french fries will give your body the antioxidants it needs to help fight off free radicals, while limiting your fat, sodium, and caloric intake.
- 2 zucchinis
- 2 tablespoons plain greek yogurt
- 1/3 cup panko breadcrumbs (gluten free breadcrumbs work just as well)
- salt, to taste
- pepper, to taste
- Preheat your oven to 450 degrees
- Cut the zucchini into 1/2 – inch sticks [approximately the size of a tube of lipstick]
- Place the zucchini sticks into a mixing bowl
- Add the greek yogurt and panko crumbs into the bowl
- Toss the mixture until the zucchini is coated thoroughly
- Season with salt and pepper
- Place the coated zucchini sticks onto a greased baking sheet
- Cook in oven for 15-20 minutes, until sticks are nicely browned
Since the first day of autumn is right around the corner I can’t think of a better time to introduce my sweet twist on this classic dish. This hearty, warm, and flavorful meal is the perfect pick-me-up to counteract the bite that is starting to appear in the air. Two of the leading ingredients in this recipe offer an abundance of vitamins and minerals. The sweet potatoes in the chili offer vitamins A, B6 and C, magnesium and potassium, while the beans are a great source of protein, complex carbohydrates, and fiber. This meal can be served immediately or frozen into separate servings to have throughout the week!
- 2 sweet potatoes, cut into squares
- 1/4 cup extra virgin olive oil
- 2 red peppers, diced
- 1 yellow onion, diced
- 1 can of low sodium chickpeas, drained
- 1 can of low sodium kidney beans, drained
- 1 can tomato paste
- 1 can diced tomatoes
- 1/2 cup vegetable broth
- 1-2 tablespoons chili powder [dependent on your tolerance for spice]
- 1 tablespoon garlic powder
- 1 tablespoon cayenne pepper
- 2 teaspoons brown sugar
- salt and pepper, to taste
- Place the olive oil and sweet potatoes into a large pot over medium-high heat until potatoes are softened
- Add the onions and peppers into the pot and stir continuously until soft
- Once vegetables are soft, add the remaining ingredients into the pot and boil (Feel free to play around with the amount of spices to make the chili more to your liking)
- Once the contents of the pot begin to boil turn heat down to simmer and cover
- Simmer for 20 minutes until the chili appears thicker in texture
- Serve and enjoy!
Prep Time: 20 minutes Cook Time: 40 minutes Total Time: 60 minutes
Serves: 6-7 people Calories: 410
- Cornbread muffins are always a good side, just be aware of the size of the muffin
- Steamed broccoli is always a great side to pair with chili; steam 2 cups of broccoli florets in water until bright green and soft in texture; drain then serve
- If you would like additional protein, ground turkey is a great lean protein source. Just cook in a side pan with pepper, garlic powder, and olive oil until the turkey is 80% cooked (when you see very little pink) and then add it into the pot with the chili ingredients
This healthy dinner option combines a mix of flavors into a one-of-a-kind meal for under 400 calories. It is easy to make with limited ingredients, preparation, and dishes to wash!
Salmon, a powerful food known to promote eye and heart health, as well as cognition and memory, is a great source of omega-3 fatty acids, niacin, protein, vitamin b6, vitamin d, and vitamin b12.
- 1 pound salmon
- 3/4 c vegetable broth
- salt and pepper, to taste
- 1/4 cup lime juice
- 1/4 cup extra virgin olive oil
- 1/4 cup low sodium soy sauce
- 1 teaspoon granulated sugar
- 1 pineapple, diced into large squares
- 4 plum tomatoes, diced
- 1 tablespoon dried basil
- Preheat the oven to 400 degrees Farhenheit
- Place the salmon into a greased baking dish
- Pour the vegetable broth over the salmon and lightly season with salt and pepper
- Bake in the oven for 25-30 minutes; the salmon should be a light pink inside and will flake easily with a fork
- While salmon is baking, mix together the lime juice, olive oil, soy sauce, sugar, diced pineapple, diced tomatoes, and the basil into a bowl and store in the fridge until time to serve
- Once salmon is done baking, take out of the oven and discard the vegetable broth
- Place the salmon back into the baking dish to be served
- Serving size: 4 ounces of salmon with 1/4 cup of pineapple salsa
- Optional Sides:
- Cook 1 cup of brown rice, made with 1/2 cup vegetable broth and 1/2 cup water until absorbed
- Steam 1 cup of mini carrots with 1/2 cup water and 1 tablespoon of cinnamon until soft
Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes
Serves: 4 people Calories: 350