Extra-Lean Turkey Meat Balls

Ingredients

  • 1.25 pounds extra-lean ground turkey
  • 3 teaspoons minced garlic
  • ½ onion, minced
  • ½ cup minced mushrooms
  • 1/3 cup oat bran
  • 2 tablespoons ground flax seeds
  • 2 egg whites
  • 1/3 cup grated Romano cheese
  • 8 ounces of frozen spinach, drained well

(Makes 8 servings)

Directions

Preheat oven to 350 degrees and line a baking pan with foil. Place all ingredients in large bowl and mix together until well combined. Form one-inch balls with mixture, arrange on baking pan and bake for about 35 minutes. Serve as an appetizer or in your favorite spaghetti sauce!

Calories: 125; Total fat: 3 grams; Saturated fat: 1.0 gram; Sodium: 116 mg; Carbohydrate: 4.5 grams; Fiber: 2 grams; Protein: 20 grams

Lemon Dill Grilled Salmon

Ingredients

  • 4 6-ounce salmon fillets
  • 4 tablespoons fresh lemon juice
  • 2 tablespoons vegetable oil
  • 1 tablespoon lemon zest
  • 2 teaspoons dried dill
  • 2 cloves garlic, minced

(Makes 4 servings)

Directions

Combine lemon juice, zest, oil, dill and garlic in a large plastic Ziploc bag. Add salmon and turn to coat. Refrigerate for 2 hours. Preheat grill. Remove salmon from bag and place on hot grill. Brush salmon with marinade from bag. Grill for about 4-5 minutes per side. When done, salmon should be light in color and flake easily through the thickest part.

Calories: 375; Total fat: 21 grams; Saturated fat: 2.6 grams; Sodium: 99 mg; Carbohydrate: 1.5 grams; Fiber: 0 grams; Protein: 43 grams

Party Platter

Think of the last party you attended. What appetizers or finger foods were served? Make your own healthy version of a Party Platter by including a portion of each of the following and make a dinner out of it!


Nutrition content varies.

Black Bean Quesadillas

Ingredients

  • 1 cup black beans (use canned if short on time, but make sure to rinse well and drain)
  • ½ cup shredded Monterey Jack cheese
  • ½ cup prepared salsa, divided
  • 4 whole-wheat tortillas (trans fat free and no partially hydrogenated oils, such as Trader Joe’s Truly Handmade Whole Wheat Flour Tortillas)
  • 2 teaspoons canola oil, divided
  • ½ ripe avocado, diced

Directions

Combine beans, cheese and ¼ cup salsa in a medium bowl. Spread ½ cup filling on half of each tortilla. Fold in half and press gently to flatten.


Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 2-4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with remaining oil and quesadillas. Serve with avocado and remaining salsa.

Calories: 330; Total fat: 15 grams; Saturated fat: 3.9 grams; Sodium: 498 mg; Carbohydrate: 39 grams; Fiber: 10 grams; Protein: 13 grams

Lemon Basil Shrimp Linguine

Ingredients

  • 1 pound fresh or frozen large shrimp in shells
  • 6 ounces dried whole wheat linguini or fettuccine
  • 8 ounces fresh asparagus spears, trimmed and cut diagonally into 1-inch pieces
  • Olive oil cooking spray
  • 2 cloves garlic, minced
  • 1 cup red, yellow, and/or green sweet pepper strips
  • ¼ cup fresh basil, snipped or 1 tablespoon dried basil
  • 1 teaspoon lemon zest
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ¼ cup sliced green onions
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil

(Makes 4 servings)

Directions

Thaw shrimp if frozen. Peel and devein shrimp; remove tails. Cook pasta according to package directions, adding asparagus in the last 3 minutes of cooking. Drain and return to pan. Cover and keep warm. Lightly coat large nonstick skillet with cooking spray. Heat over medium heat; add garlic; cook and stir 15 seconds. Add pepper strips; cook and stir 2 minutes or until crisp-tender. Add shrimp, dried basil (if using), lemon zest, ¼ teaspoon salt and ground pepper. Cook and stir for 3 minutes or until shrimp turn opaque. Add shrimp mixture to pasta. Add fresh basil (if using), green onions, lemon juice and oil. Toss gently to coat.

Calories: 335; Total fat: 6 grams; Saturated fat: 1.0 grams; Sodium: 318 mg; Carbohydrate: 39 grams; Fiber: 4 grams; Protein: 31 grams

Peanut-Crusted Tofu

Ingredients

  • 1 (14-ounce) package extra firm tofu, drained
  • ½ teaspoon salt
  • 1 teaspoon water
  • 1 large egg white
  • 1/3 cup unsalted dry-roasted peanuts
  • ½ teaspoon garlic powder
  • ½ teaspoon ground ginger
  • ½ teaspoon crushed red pepper
  • 2 teaspoon peanut oil, divided
  • Cooking spray

(Makes 4 servings)

Directions

Cut tofu crosswise into 8 equal pieces. Cut each piece into two triangles. Arrange tofu in a single layer on several layers of heavy-duty paper towels. Cover tofu with additional paper towels. Place a cutting board on top of tofu. Place a heavy pan on cutting board. Let stand 20 minutes. Pat tofu dry with paper towels.


Combine 1 teaspoon water and egg white in a shallow dish. Place peanuts in a food processor; process until finely ground. Combine ground peanuts, garlic powder, ginger, red pepper, and remaining 1/2 teaspoon salt in a shallow dish. Dip one side of each tofu triangle in egg mixture. Dredge the same side in peanut mixture. Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium heat. Add half of tofu; cook 2 minutes on each side or until browned. (Watch closely to prevent burning.) Repeat procedure with remaining 1 teaspoon oil and tofu.

Calories: 240; Total fat: 18 grams; Saturated fat: 2.7 grams; Sodium: 317 mg; Carbohydrate: 6 grams; Fiber: 2 grams; Protein: 17 grams

Honey Soy-Glazed Salmon

Ingredients

  • 4 6-ounce salmon fillets
  • Olive oil spray
  • Salt and fresh ground pepper
  • 2 tablespoons honey
  • 2 tablespoons reduced-sodium soy sauce

(Serves 4)

Directions

Rinse salmon and pat dry with paper towel. Heat a nonstick skillet over medium-high heat, and spray with olive oil spray. Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with a touch of salt and pepper to taste. Lower heat to low, cover and let cook 7-8 minutes. Remove from heat.


Mix honey and soy sauce together. Pour over salmon, cover and let sit 1 minute.

Calories: 300; Total fat: 12 grams; Saturated fat: 2.0 grams; Sodium: 366 mg; Carbohydrate: 12 grams; Fiber: 0 grams; Protein: 39 grams

Lemon Mustard Chicken

Ingredients

  • 2 fresh lemons to make ½ cup lemon juice + 2 teaspoons lemon zest
  • ¼ cup Dijon mustard
  • ¼ cup finely chopped fresh herbs (any: rosemary, basil, oregano, thyme)
  • 8 skinless boneless chicken breasts
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

(Makes 8 servings)

Directions

In a small bowl combine lemon juice, lemon zest, mustard, herbs, salt and pepper. Mix well. Arrange chicken in single layer in shallow glass dish and pour marinade over to cover. Marinate a minimum of 2 hours in the refrigerator. Preheat grill or broiler and lightly oil rack or pan. Remove chicken from marinade and pat with paper towel before placing on grill rack or pan. Cook 6 to 8 minutes on each side or until thermometer reaches 165 degrees Fahrenheit.


Source: 5 Ingredients for Healthy Living by Chere Bork MS RD LN and Laurie Meyer MS RD CD

Calories: 131; Total fat: 3 grams; Sodium: 203 mg; Carbohydrate: 2 grams; Protein: 24 grams

Greek Feta Cheese and Chard Tart

Ingredients

  • 1 premade pie crust
  • 1 tablespoon olive oil
  • 6 cups chard, (about 1 bunch), chopped leaves and tender stems
  • 2 cloves garlic, minced
  • 2 large eggs
  • 1 cup part-skim ricotta cheese
  • 1 teaspoon lemon zest, grated
  • ⅛ teaspoon freshly ground pepper
  • 2 tablespoons fresh oregano, chopped (or 1 tsp. dried)
  • ¼ cup kalamata olives, pitted and chopped
  • ⅓ cup feta cheese, crumbled

(Makes 4 servings)

Directions

Preheat oven to 400ºF. Coat a 9-inch tart pan with removable bottom with cooking spray. Place crust in pan; press in bottom and up sides of pan. Trim edges if necessary. Do not prick crust. Bake 10 to 12 minutes or until crust is very light golden brown. Heat oil in a large pan. Add garlic. Cook 15 seconds. Add chard leaves. Cook, stirring, until the leaves are just wilted, 2 to 5 minutes.

Remove chard from pan and set aside to cool. In a large bowl, whisk eggs, ricotta, lemon zest and pepper. Fold in the greens, oregano, olives, and feta. Spread the filling into the crust. Bake until lightly browned, 30 to 35 minutes. Let cool for 10 minutes before serving.


Source: Jennifer Cohen Katz RD

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Calories: 370; Total fat: 24 grams; Saturated fat: 9.6 grams; Sodium: 643 mg; Carbohydrate: 23 grams; Fiber: 2 grams; Protein: 14 grams

Savory Shitake and Kale Bowl with Brown Rice

Ingredients

  • 2 cups cooked brown rice
  • 1 tablespoon extra virgin olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon sesame seeds
  • ½ teaspoon wasabi paste
  • ½ teaspoon red pepper flakes
  • 1 cup sliced shitake mushrooms
  • 7 ounces firm tofu (about half of a 16-ounce package), drained and cubed
  • 4 cups packed chopped kale (about 1 bunch)

(Makes 4 servings)

Directions

Cook rice according to package directions. Heat the olive oil in a large skillet or wok. Add the onion and garlic and sauté for 3 minutes. Add the soy sauce, sesame seeds, wasabi paste, red pepper flakes, mushrooms, and tofu and stir well. Sauté them for an additional 5 minutes.


Stir in remaining 1/3 c water and the kale and sauté until the kale is slightly wilted and crisp-tender, about 4 minutes. Spoon 1/2 cup cooked rice into each of four individual bowls and top with about 1-1/2 cups shitake-kale mixture.


Source: The Plant-Powered Diet by: Sharon Palmer, RD

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Calories: 320; Total fat: 7 grams; Sodium: 304 mg; Carbohydrate: 54 grams; Fiber: 4 grams; Protein: 12 grams

Steel Cut Oats Risotto with Mushrooms and Walnuts

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 cup sliced summer squash (zucchini, yellow, or crookneck)
  • 1 cup sliced leeks, green and white sections
  • 2 cup sliced brown mushrooms
  • 2 garlic cloves, minced
  • ½ teaspoon ground black pepper
  • 2½ cups low-sodium vegetable broth
  • ½ cup white wine
  • 1 cup uncooked steel cut oats
  • ½ cup chopped walnuts
  • 1/3 cup packed chopped fresh basil

Makes 4 servings (about 1 cup each)

Directions

Heat the olive oil in a large saucepan. Add the squash, leeks, mushrooms, garlic, and black pepper and sauté for 3minutes. Meanwhile, heat the broth and wine in a small saucepan over medium heat until warm but not boiling. Stir the oats and walnuts into the vegetable mixture. Ladle approximately 1/2 cup of the warm broth mixture over the mixture.


Cook over medium heat, stirring constantly, until the liquid is absorbed. Add another 1/2 cup broth mixture and continue cooking, stirring, and adding more warm broth until all the broth has been incorporated and the risotto is creamy and just tender, about 20 minutes. Stir in the fresh basil and serve immediately.


Source: The Plant-Powered Diet by: Sharon Palmer, RD

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Calories: 331; Total fat: 16 grams; Sodium: 51 mg; Carbohydrate: 34 grams; Fiber: 7 grams; Protein: 11 grams

Skillet Chicken Parmesan

Ingredients

  • 1/3 cup breadcrumbs
  • 1/3 cup grated Parmesan cheese
  • ½ teaspoon dried oregano
  • ¼ teaspoon garlic salt
  • 1 large egg
  • 4 boneless, skinless chicken breasts (about 1 pound)
  • 1 tablespoon olive oil
  • ¾ cup marinara sauce (jar or homemade)
  • ¾ cup shredded part-skim mozzarella cheese (3 ounces)

Makes 4 servings

Directions

In a shallow bowl, mix together the breadcrumbs, Parmesan cheese, oregano, and garlic salt. In another shallow bowl, beat the egg until frothy.


Wrap the chicken breasts in plastic wrap and place on a cutting board. Gently pound each breast with a mallet to an even thickness (about 1/2-inch). Dip each chicken breast into the beaten egg to coat, and then roll in the breadcrumb mixture.


Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes on each side, or until the chicken is well browned and just cooked through.


Spoon the marinara sauce evenly on top of the chicken, and sprinkle the mozzarella on top. Cover the pan, reduce heat to low and cook for 3 more minutes, or until the cheese melts.


Source: Marlene Koch, RD, Author: Eat What You Love

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Calories: 340; Total fat: 14 grams; Saturated fat: 6 grams; Sodium: 840 mg; Carbohydrate: 13 grams; Fiber: 0 grams; Protein: 39 grams