1
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Crunchy Tex-Mex Wrap
The fast-food favorite can be made at home for a fraction of the calories and fat. In this plant-based version,shredded tofu mimics the texture and appearance of ground meat. Tofu is a flavor chameleon and absorbs any flavor you add to it. Swap out the cheese for a plant-based option, and you can make this recipe vegan-friendly.
contains Dairy, Wheat, Soy
5.0 out of 2 reviews
SERVES
5
CALORIES PER SERVING
479
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
1 tbsp extra-virgin olive oil
14 oz firm tofu, drained, pressed, grated
2 tbsp reduced-sodium taco seasoning
1 15-oz can pinto beans, drained and rinsed (optional)
5 large tortilla (10-inch size), preferably whole-wheat
5 small tortillas (4-inch size), preferably whole-wheat
5 tostadas, preferably baked not fried
1 head romaine lettuce, shredded or finely chopped
1 cup fresh diced tomatoes or salsa
1 ¼ cup shredded reduced-fat pepper jack cheese or plant-based alternative
Salsa, guacamole, for garnish (optional)
Directions
1 Heat a large non-stick pan over medium-high and add avocado oil and shredded tofu. Sprinkle tofu with taco seasoning, cover, and cook, stirring occasionally, until browned, 10 to 12 minutes.
2 Stir in pinto beans, if using, then transfer to another bowl. Keep the pan hot.
3 To assemble, place 1 large tortilla on a clean surface. Layer on 1 tostada, 1/5 of tofu-bean mixture, lettuce, tomatoes, and cheese and top with 1 small tortilla.
4 Fold the large tortilla over the small one, folding and overlapping some of the tortilla over to form a hexagon-like shape. You can use toothpicks to keep them in place.
5 Carefully transfer the tortilla to the hot pan, seam-side down. Cook until golden brown, 1-2 minutes, then flip and cook an additional 1-2 minutes. Repeat steps 2-3 to make four more wraps.
6 Serve hot with salsa and guacamole, if desired.
Nutrition Facts
Amount per serving
Serving size1 wrap
calories
479
total fat
19g
saturated fat
6.6g
protein
24g
carbohydrates
56g
fiber
3.8g
sugar
8.2g
added sugar
1.2g
sodium
702mg
TAGS:
Dairy, Wheat, Soy, Vegetarian, Vegan, Family-Friendly, Quick & Easy, Lunch, Dinner
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2
iStock
Beef-Mushroom Sliders
Mushrooms are the secret to making lean, moist and juicy sliders. Mushrooms are 92 percent water, per the United States Department of Agriculture, low in calories and have a meaty taste so you may not even notice them in the mix. One systematic review found that a diet rich in mushrooms is linked to a lower risk of developing cancer, possibly due to the fungi’s bioactive compounds. Sandwich your beef-mushroom patties in between a whole-wheat bun for a boost of fiber and whole grains.
contains Soy, Wheat, Fin fish
5.0 out of 1 reviews
SERVES
5
CALORIES PER SERVING
300
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
15 min
COOK TIME
10 min
TOTAL TIME
25 min
Ingredients
1 cup button mushrooms
1 lb raw ground beef, 93% lean
1 tbsp Worcestershire sauce
10 slider buns, preferably whole-wheat
1 cup mixed greens
2 medium tomatoes, sliced
Pickles, for garnish (optional)
Directions
1 Place mushrooms in the bowl of a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
2 Add ground beef and Worcestershire sauce to the mushrooms and mix until well incorporated. Form into 10 equal patties.
3 Place a large nonstick pan over medium-high heat. Spray pan with cooking spray and gently place patties on the hot skillet. Cook until browned, about 5 minutes per side.
4 Serve hot on buns with mixed greens, tomatoes and pickles, if using.
Nutrition Facts
Amount per serving
Serving size2 sliders
calories
300
total fat
9g
saturated fat
2.7g
protein
27g
carbohydrates
31g
fiber
4.8g
sugar
4.3g
added sugar
2.6g
sodium
407mg
TAGS:
Soy, Wheat, Fin fish, Diabetes-Friendly, Heart-Healthy, High-Protein, Family-Friendly, Quick & Easy, Lunch, Dinner
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3
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Football Chocolate-Dipped Strawberries
Score extra points with these game-winning football strawberries, which only use three ingredients. Strawberries are low in calories and rich in vitamin C, per the United States Department of Agriculture. Using bittersweet chocolate ups the health benefits, as the higher cacao percentage yields more heart-promoting flavonoids, according to research.
5.0 out of 1 reviews
SERVES
9
CALORIES PER SERVING
160
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
20 min
COOK TIME
1 min
TOTAL TIME
56 min
Ingredients
2 cups (whole) strawberries, with stem, washed and dried
1 cup bittersweet chocolate chips
¼ cup white chocolate chips
Directions
1 Line a baking sheet with parchment paper.
2 In a microwave-safe bowl, add chocolate chips. Microwave for 30 seconds, then stir, then another 30 seconds, until chocolate has melted, 1-2 minutes total.
3 Holding a strawberry by the stem, dip into melted chocolate, lift and twist, allowing excess chocolate to drip back into the bowl. Place strawberry on the prepared sheet. Repeat with remaining strawberries.
4 Refrigerate the baking sheet until chocolate has set, about 20 minutes.
5 In a small microwave-safe bowl, add white chocolate chips. Microwave for 30 seconds, then stir, then another 30 seconds, until chocolate has melted, 1-2 minutes total.
6 Using a spatula or spoon, carefully transfer melted white chocolate to a plastic baggie or pastry bag. If using a plastic baggie, trim ends of one corner off to pipe out the chocolate. Pipe a line down the middle of the strawberry, then three small lines across.
7 Place strawberries back in the fridge to allow white chocolate to set, about 15 minutes.
Nutrition Facts
Amount per serving
Serving size2 strawberries
calories
160
total fat
10g
saturated fat
7.1g
protein
2g
carbohydrates
19g
fiber
2.4g
sugar
13.2g
added sugar
8.9g
sodium
5mg
Tips
Let the strawberries dry completely after washing to allow for chocolate to stick better.
TAGS:
Mediterranean, Gluten-Free, Vegetarian, Low-Sodium, Family-Friendly, Dessert
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4
Adobe Stock
Loaded Sweet Potato Fries
You can make fries crispy and tasty without tons of oil or a fryer. These sweet potato fries can be baked in the oven or in the air-fryer and have a fraction of the fat and sodium compared to a restaurant or fast-food chain. They are seasoned with smoked paprika and a hint of bbq sauce which adds a slightly smoky, robust flavor. Unlike regular potatoes, sweet potatoes are rich in vitamin A, per United States Department of Agriculture data, which supports eye and immune health.
contains Dairy
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
204
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
REVIEWED BY
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
2 large sweet potatoes, skin on, cut into ¼-inch thick strips
2 tbsp avocado oil
½ tsp smoked paprika
¼ tsp kosher salt
¼ cup reduced-fat Mexican style four cheese, shredded
1 tbsp barbecue sauce
2 tbsp fresh cilantro, chopped
1 green onions, finely chopped
Directions
1 Preheat oven to 425 degrees F. Line a baking sheet with foil.
2 Place sweet potatoes in a large mixing bowl and drizzle with avocado oil. Sprinkle with salt and paprika and toss gently until potatoes are evenly coated.
3 Spread fries in a single layer on the prepared baking sheet. Bake until fries are golden brown and crispy, 25-30 minutes, tossing halfway through.
4 Using tongs, carefully transfer hot fries to a serving plate and sprinkle with shredded cheese, barbecue sauce, cilantro, and green onion. Serve hot.
Nutrition Facts
Amount per serving
Serving size½ cup
calories
204
total fat
9g
saturated fat
1.8g
protein
4g
carbohydrates
28g
fiber
4.3g
sugar
8.7g
added sugar
0g
sodium
367mg
TAGS:
Dairy, Mediterranean, Gluten-Free, Vegetarian, Family-Friendly, Snack, Side Dish
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5
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The Best Healthy Turkey Chili
Lean ground turkey stands in for ground beef and sausage in this twist on a traditional chili. Switching to lean ground turkey is an easy way to cut back on the calories and saturated fat in your chili. For example, switching from 80 percent lean ground beef to 93 percent lean ground turkey will save you 117 calories and 6 grams (g) of saturated fat per 4-ounce (oz) serving, according to the USDA.
contains Soy, Wheat, Fin fish
5.0 out of 5 reviews
SERVES
8
CALORIES PER SERVING
400
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
2 hr 10 min
TOTAL TIME
2 hr 20 min
Ingredients
1 tbsp extra-virgin olive oil
2 lbs ground turkey, 93 percent lean
2 15-oz cans chili beans, drained and rinsed
2 28-oz cans diced tomatoes with juice, no salt added
1 6-oz can tomato paste, no salt added
1 large yellow onion, diced
2 yellow bell peppers, diced
3 ribs celery, chopped
1 jalapeño, seeded and chopped (skip for a more mild chili)
2 cubes beef bouillon
2 tbsp chili powder (use less for a more mild chili)
1 tbsp Worcestershire sauce
2 tbsp minced garlic
1 tbsp dried oregano
1 tsp dried basil
2 tsp ground cumin
1 tsp ground black pepper
Lime wedges and a dollop of plain Greek yogurt, for serving (optional)
Directions
1 Heat a large stockpot over medium-high heat. Add olive oil and turkey to hot pot, cooking until evenly browned. Break turkey into small pieces as it cooks.
2 Add remaining ingredients and stir. Cover and simmer over low heat for at least 2 hours, stirring occasionally.
3 Adjust seasoning as desired and serve.
Nutrition Facts
Amount per serving
Serving size2 cups
calories
400
total fat
13g
saturated fat
2.8g
protein
31g
carbohydrates
39g
fiber
10.5g
sugar
11.1g
added sugar
1.5g
sodium
628mg
TAGS:
Soy, Wheat, Fin fish, Family-Friendly, Dinner, Diabetes-Friendly, High-Fiber, High-Protein
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6
Vincent Whiteman/Shutterstock
Pita Nachos
Nachos loaded with nutrient-rich vegetables and beans in place of cheese and meat make up this healthy meal. Avocado is packed with healthy monounsaturated fats and fiber, according to the U.S. Department of Agriculture (USDA). This fat can help lower unhealthy cholesterol levels, according to MedlinePlus. Bake your own pita chips with a touch of extra-virgin olive oil to cut back on the unhealthy saturated fat in deep-fried tortilla chips, according to the USDA.
contains Wheat, Dairy
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
269
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
2 whole pitas, white or (preferably) whole wheat
1 tsp extra-virgin olive oil
1 pinch kosher salt
1 can low-sodium black beans, drained and rinsed
1 cup corn, fresh or frozen and defrosted
1 cup fresh diced tomatoes
1 jalapeño, sliced (optional)
1 avocado, chopped and divided
3 limes, juiced
¼ cup queso blanco or fresco, crumbled
Directions
1 Preheat oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
2 Lightly brush outside of pitas with olive oil and sprinkle with salt. Slice into even triangles and place in a single layer on the prepared baking sheet.
3 Bake until pita is golden brown and slightly crispy, about 15–20 minutes.
4 Top pita chips with beans, corn, tomato, andjalapeño (if using) just before serving.
5 In a small bowl, mash together avocado, lime juice, and pinch of salt. Drizzle over nachos and sprinkle with queso.
Nutrition Facts
Amount per serving
calories
269
total fat
9g
saturated fat
2g
protein
9g
carbohydrates
41g
fiber
8g
sugar
6g
added sugar
3g
sodium
441mg
TAGS:
Wheat, Dairy, Appetizer, High-Fiber, Vegetarian
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7
Nelea Reazanteva/iStock
Baked Buffalo Cauliflower Bites
These delightfully spicy cauliflower bites have all the fiery flavor of Buffalo chicken wings, but less than one-quarter of the calories, close to no saturated fat, and almost 6 gof fiber per serving. You just may swear off the real thing for good.
contains Wheat
4.9 out of 15 reviews
SERVES
4
CALORIES PER SERVING
125
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
35 min
TOTAL TIME
45 min
Ingredients
1 large head cauliflower, washed, dried, and cut into florets
½ cup flour
½ cup water
2½ tsp garlic powder, divided
¾ tsp paprika
¾ tsp ground cayenne pepper, divided
½ tsp kosher salt, divided
¼ tsp freshly ground black pepper
1 tbsp chili powder
¼ cup raw apple cider or white vinegar
Directions
1 Preheat oven to 450 degrees F. Line a baking sheet with parchment paper and set aside. Place cauliflower florets in a large, gallon-size plastic storage bag.
2 In a small bowl, whisk together flour, water, 2 tsp garlic powder, paprika, ¼ tsp salt, and pepper. Pour the mixture into the bag of cauliflower, close the bag, and mix with your hands until cauliflower is evenly coated. Spread cauliflower on prepared baking sheet in a single layer with space aroundeach piece. Bake until just browned, about 20 to 25 minutes, flipping cauliflower with a spatula around halfway through.
3 In a small bowl, whisk together chili powder, ½ tsp cayenne pepper, ½ tsp garlic powder, ¼ tsp salt, and vinegar until completely smooth. Once cauliflower is done baking, brush with Buffalo sauce and return to the oven until the cauliflower is lightly browned, about 15 minutes. Serve with veggies and dressing, as desired.
Nutrition Facts
Amount per serving
calories
125
total fat
1g
saturated fat
0.4g
protein
6g
carbohydrates
25g
fiber
5.8g
sugar
4.3g
added sugar
0g
sodium
263mg
Tips
Short on time? Instead of making a sauce from spices and vinegar, you can use your favorite hot sauce instead. Just keep in mind that hot sauce is a high-sodium food, so keep it to a minimum.
TAGS:
Wheat, Appetizer, High-Fiber, Low-Fat, Vegetarian, Vegan, Mediterranean
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8
Adobe Stock
The Best Homemade Guacamole
Guacamole’s star ingredient,avocados, are packed with heart-healthy monounsaturated fats, per theUSDA. And while this delicious combination of flavors is easy to whip up in any kitchen, you’ll pay a premium if you buy it ready-made. For example, you can expect to pay about$5.35 for a 15-oz container of guacamole, while this recipe will save you about a quarter of that cost — and will be 100 percent fresh.
4.5 out of 8 reviews
SERVES
6
CALORIES PER SERVING
121
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
3 avocados, flesh only
1 lime, juiced
½ tsp kosher salt
1 pinch freshly ground black pepper
¼ red onion, diced (optional)
2 Roma tomatoes, diced
2 cloves garlic, minced
2 tbsp fresh cilantro, finely chopped
1 jalapeño, stems and seeds removed, minced (optional)
Directions
1 Roughly mash avocados with a fork and add lime juice, salt, and pepper. Stir to combine and then add remaining ingredients. Stir gently to combine. Serve immediately.
Nutrition Facts
Amount per serving
Serving size1/2 cup
calories
121
total fat
10.5g
saturated fat
1.5g
protein
1.6g
carbohydrates
8g
fiber
4.9g
sugar
0.9g
added sugar
0g
sodium
100mg
TAGS:
Appetizer, Diabetes-Friendly, Anti-Inflammatory, Heart-Healthy, Gluten-free, Low-Sodium, Mediterranean, Snack, Quick & Easy, Vegan, Vegetarian
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9
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Healthier Jalapeño Poppers
Jalapeño poppers are a favorite appetizer and game-time snack. While the traditional recipe is made with cream cheese, which is high in unhealthy saturated fat, this healthier version uses protein-rich Greek yogurt in its place for a delicious and guilt-free appetizer.
contains Dairy, Wheat
5.0 out of 4 reviews
SERVES
12
CALORIES PER SERVING
47
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
15 min
TOTAL TIME
20 min
Ingredients
12 fresh jalapeño peppers
1 cup low-fat, plain Greek yogurt
4 cloves garlic, grated
1 tsp onion powder
½ tsp paprika
¼ tsp ground cayenne pepper (optional for more spice)
¾ tsp kosher salt
¼ cup finely chopped fresh chives, divided
¼ cup finely grated cheddar or pepper jack cheese
¼ cup panko bread crumbs
1 tbsp extra-virgin olive oil
Directions
1 Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or aluminum foil.
2 Wearing gloves, cutjalapeños in half lengthwise. Use a spoon to gently remove all of the seeds and membranes from peppers and discard. Place pepper halves on prepared baking sheet.
3 In a small mixing bowl, combine yogurt, garlic, onion powder, paprika, cayenne (if using), salt, 3 tbsp of chives, and all the cheese. Mix until evenly combined. Fill each pepper half with yogurt mixture. Sprinkle each pepper with bread crumbs anddrizzle of olive oil and bake in preheated oven until cheese is melted and bread crumbs begin to brown, about 15 minutes.
Nutrition Facts
Amount per serving
Serving size2 poppers
calories
47
total fat
2g
saturated fat
0.9g
protein
3g
carbohydrates
4g
fiber
0.5g
sugar
1.4g
added sugar
0.1g
sodium
99mg
TAGS:
Dairy, Wheat, Diabetes-Friendly, Appetizer, Heart-Healthy, Low-Carbohydrate, Low-Fat, Low-Sodium, Quick & Easy, Vegetarian