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Healthy dinner recipes to lose weight

They’re all under 500 calories.

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CHELSEA KYLE

If one of your goals is to cook more (and healthier) at home to stick to your weight-loss efforts, you’ll want to set yourself up for success. A key part of that is making sure you’ve got an arsenal of new healthy dinner recipes to whip up, that are *also* delicious.

It can feel damn near torturous to put together something nutritious and flavorful after a long day of work. But once you have a meal-planning playbook, your dinner game is going to improve. Also, you won’t be tempted to order takeout if you already have a yummy, weight loss-friendly meal prepped and ready to go.

It can be hard to find meals that meet all of those needs and are also lower in calories to help you stay in a calorie deficit (aka eating less calories than you’re burning) to meet your weight loss goals. Luckily, these 100 healthy dinner recipes for weight loss each have 500 calories or less, and will leave you satisfied enough to stave off cravings until breakfast. You can even create a healthy, weight-loss meal plan for the week by picking out seven of these recipes. Eating healthy after 5 p.m. just got so much easier.

1. Slow Cooker Seafood Ramen

FIT SLOW COOKER QUEEN

Ingredients:

  • 64 oz broth (seafood, vegetable, or chicken
  • 4–6 oz ramen
  • 1 lb seafood
  • 2 green onions, sliced
  • 2 tbsp low-sodium soy sauce
  • 2 tbsp rice vinegar
  • 2 garlic cloves, minced
  • 1/4 cup kale, chopped
  • 1/2 lb tomatoes, sliced
  • 1/4 tsp sesame oil
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1/8 tsp red pepper flakes

Directions:

  1. Add all ingredients except the seafood, kale and ramen to the slow cooker. Stir to mix well.
  2. Cook on high for 2-3 hours, or low for 4-6 hours.
  3. Add seafood, kale & ramen and cook for an additional 15-30 minutes.

Per Serving: 250 calories, 2.7 g fat (0.3 g sat), 29.5 g protein, 27 g carb, 2588.3 mg sodium, 3.9 g sugars, 1.7 g fiber

Recipe courtesy of Fit Slow Cooker Queen.

2. Turkey Carrot Mushroom Dumplings

Ingredients:

  • 3/4 c. carrots finely julienned
  • 1 lb ground turkey
  • 1/2 c. mushrooms finely chopped
  • 2 tsp soy sauce
  • 1 tsp rice wine
  • 1 tsp sesame oil
  • 1/2 tsp onion powder
  • 1/8 tsp salt
  • 2 tsp cornstarch
  • 30 dumpling wrappers

Directions:

  1. Put carrots in a microwavable bowl and cover with water. Cook until tender, about 3 minutes depending on how finely shredded the carrots are. Drain and let cool.
  2. In a large bowl, mix together cooked carrots, turkey, mushrooms, soy sauce, rice wine, sesame oil, onion powder, salt and cornstarch. Stir together until well combined.
  3. Spoon a well rounded teaspoon of filling onto a dumpling wrapper. Seal filling with wrapper. Wrap remaining dumplings.
  4. Bring water to boil in the bottom of the steamer pot. Place dumplings in a parchment paper lined steamer. Steam 15 minutes until cooked through.

Per serving: 48 calories, 1 g fat (0 g sat), 3 g protein, 4 g carb, 87 mg sodium

Recipe courtesy of Jeanette’s Healthy Living.

3. Slow Grilled Chinese Char Siu Chicken

Ingredients:

  • 1/4 c. organic brown sugar
  • 1/4 c. raw honey
  • 1/4 c. organic ketchup
  • 1/4 c. gluten-free soy sauce
  • 3 Tbsp beet powder
  • 2 Tbsp rice vinegar
  • 1 Tbsp gluten-free hoisin sauce
  • 1/2 tsp Chinese five-spice powder
  • Sea salt and freshly ground black pepper to taste
  • 2 1/2 lbs boneless skinless chicken thighs
  • Cooking oil spray

Directions:

  1. In a large bowl, mix together brown sugar, honey, ketchup, soy sauce, beet powder, vinegar, hoisin sauce, five-spice powder, salt and pepper.
  2. Add chicken and toss well, coating all the pieces well; cover and refrigerate for two days to marinate.
  3. Heat grill; spray cooking oil on grates; grill chicken until cooked through, about 10 minutes per side.

Per serving: 328 calories, 8 g fat (2 g sat), 38 g protein, 25 g carb, 845 mg sodium, 24 g sugars, 1 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

4. Creamy Kabocha Squash and Roasted Red Pepper Pasta

Ingredients:

  • 1/2 c. raw cashews
  • 1 small kabocha squash
  • 1 head of garlic
  • 1/3 cauliflower, cut into large florets
  • 1/2 medium onion (roughly chopped)
  • 1 stalk celery, roughly chopped
  • 1 medium carrot, roughly chopped
  • 1/4 c. roasted red peppers, drained
  • 2 Tbsp nutritional yeast
  • Optional: A pinch red pepper flakes
  • 2 to 3 c. vegetable broth (or as needed)
  • Salt and black pepper, to taste
  • 1/2 to 3/4 c. fresh basil (unpacked), sliced
  • 2 lb gluten-free spaghetti noodles (or pasta of your choice)

Serve with:

  • Vegan parmesan cheese (optional)
  • Fresh basil, sliced
  • Black pepper

Directions:

  1. Soak the cashews in water overnight. If you do not have time to, you can also bring a small pot of water to a boil, remove it from heat and add in the cashews. Allow them to soak until you blend the sauce together (which will be about 1 hour).
  2. Preheat the oven to 400°F and position the rack to the middle of the oven. Line a baking sheet with parchment paper or a silicone mat. Wash and dry the kabocha squash, place it (whole) on the baking sheet and into the oven for 18-20 minutes. Remove the pan from the oven and cool until the squash is easy to handle. If the stem of it is protruding, use a knife to carefully remove it. Slice the squash in half vertically, then scoop out the seeds and fiber using a spoon. Slice the squash into 1-inch wedges, trying to keep the slices uniform for even cooking. Place 6 or 7 the slices of the cooked squash (roughly 1 1/2 cups) onto your lined baking sheet. The remaining kabocha squash can be cooked on an additional baking sheet with the same baking time and directions below. It can be stored in the fridge in an airtight container for up to a week.
  3. Using your hands, remove loose skin from the outside of the head of garlic. With a sharp knife, cut 1/4“-inch off the top of the garlic, or enough to expose the tops of the cloves. Place the garlic head (cut side down) onto the baking sheet along with the cauliflower florets, onions, celery, and carrots. Sprinkle with salt and pepper and place back into the oven for 40 minutes, flipping/mixing halfway through.
  4. 10 minutes before the vegetables are done, prepare the pasta.
  5. Once you have removed the baking sheet from the oven, allow the veggies to cool until easily handled and then use a knife to carefully remove the skin from the kabocha and add it into a high speed blender. You can discard this or snack on it as you continue cooking. Using you hands, squeeze the soften garlic cloves out of the head and into the blender, along with the soaked cashews (drained), the remaining vegetables on the baking sheet, the roasted red peppers, nutritional yeast, red pepper flakes, 2 cups of vegetable broth plus salt and pepper as desired. Blend until smooth, adding as much of the additional 1 cup of vegetable broth as needed to thin out the sauce. Adjust seasonings to taste and then add in the sliced basil. Pulse the basil in until well combined (do not blend it as it will turn the sauce a weird color).
  6. Drain the pasta, add it back into the pot and pour over the sauce. Mix until well combined.
  7. Serve with a sprinkle of fresh parmesan, basil and black pepper. Enjoy!

Per serving: 501 calories, 5.9 g fat (0 g sat), 17.8 g protein, 93.4 g carb, 56.3 mg sodium, 5.8 g sugars

Recipe courtesy of Sweet Simple Vegan.

5. Loaded Cauliflower

Ingredients:

  • 1.25 lb cauliflower head, cut into florets
  • 6 green onion, chopped into the green and white parts
  • 2 tbsp butter
  • 3 garlic cloves, minced
  • 2 oz cream cheese
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1.5 tsp ranch seasoning Mix, optional
  • 3/4 c. organic heavy whipping cream
  • 2 c. cheddar cheese, grated
  • 4 slices sugar-free bacon, crumbled
  • Olive oil for roasting the cauliflower
  • Dollops of sour cream, optional

Directions:

  1. Preheat the oven to 425 degrees.
  2. Toss the cauliflower with ~2 Tbsp of olive oil then add it to a baking sheet. Roast the cauliflower on a baking sheet for 25 minutes. The cauliflower will get tender and some parts will brown up.
  3. While the cauliflower is roasting, make the cheese sauce: Add butter, the white parts of the green onions, and the garlic cloves to a skillet on medium heat. Sauté until the onions are translucent (~3 minutes).
  4. Add heavy cream, cream cheese, salt, ranch seasoning (if you’re using it), and pepper to the skillet with the onions, garlic and butter. Turn the heat to medium low and continue to cook until the cream cheese is melted. Stir in 1.5 cups of the cheddar cheese to finish the cheese sauce.
  5. Mix the cheese sauce and the roasted cauliflower, then add it to a baking dish. Top it with the remaining cheddar cheese and roast for an additional 20 minutes, or until the cauliflower is tender.
  6. Top the baked cauliflower, with some dollops of sour cream, the green parts of the green onions, and the crumbled bacon.

Per serving: 315 calories, 28 g fat (17 g sat), 11 g protein, 5 g carb, 587 mg sodium, 2 g sugars, 1 g fiber

Recipe courtesy of Dr. Davinah’s Eats.

6. Easy Creamy Cajun Shrimp Pasta

Ingredients:

  • 8 oz linguine pasta
  • 2 tsp olive oil Divided into 1 teaspoon servings.
  • 1 lb raw shrimp, deveined and shells removed.
  • 1 Tbsp cajun seasoning divided into 1/2 Tbsp servings. You can also use creole seasoning.
  • 4 oz andouille sausage Sliced into 1 inch pieces. You can use more if you like.
  • 1/2 c. chopped red peppers
  • 1/2 c. chopped green peppers
  • 1/2 c. chopped yellow or white onions
  • 1 c. fire roasted diced tomatoes Drained from a can.
  • 1 Tbsp butter
  • 1/2 c. heavy whipping cream
  • 1/2 c. unsweetened almond milk
  • 4 oz cream cheese Cut into chunks.
  • 1/2 c. shredded Parmesan Reggiano Cheese

Directions:

  1. Cook the pasta as per package instructions.
  2. Place the shrimp in a bowl along with 1/2 Tbsp of cajun or creole seasoning. Mix to ensure the shrimp is fully coated.
  3. Heat a skillet or pan on medium high heat. I use a cast iron skillet. Add 1 teaspoon of olive oil to the pan.
  4. When hot, add the shrimp to the pan. Cook for 2-3 minutes on each side until it turns bright pink. Remove the shrimp and set aside.
  5. Add an additional teaspoon of olive oil to the pan along with the chopped sausage, onions, green peppers, and red peppers.
  6. Saute for 3-4 minutes until the vegetables are soft and the onions are translucent and fragrant. Remove the vegetables from the pan and set aside.
  7. Reduce the heat on the pan to medium. Add the butter to the pan and allow it to melt.
  8. Add in the heavy cream, almond milk, cream cheese, the remaining 1/2 tablespoon of cajun or creole seasoning, and parmesan reggiano cheese.
  9. Continue to stir the sauce until all of the cheese has fully melted. The cream cheese may take some time to melt. Add in the fire roasted tomatoes and stir. Allow the mixture to cook for 2 minutes.
  10. Add the shrimp, sausage, vegetables, and pasta to the pan and stir. Allow the pasta to cook for 4-5 minutes until combined. Serve.

Per serving: 384 calories, 28 g fat, 7 g protein, 22 g carb

Recipe courtesy of Stay Snatched.

7. Healthy Chicken Taco SoupIngredients:

  • ½ Tbsp avocado or coconut oil
  • 1 small yellow onion, diced
  • 1 small red bell pepper, diced
  • 1 small green bell pepper, diced
  • 5 cloves garlic, minced
  • 1 lb boneless, skinless chicken breast
  • 1 1/2 tsp salt (plus more to taste)
  • 1 tsp dried oregano
  • 1 tsp chipotle powder
  • 1 tsp paprika
  • 2 tsp cumin
  • ¼ tsp black pepper
  • 1 – 15 oz can fire roasted diced tomatoes
  • 2 – 4.5 oz cans green chilies
  • ¼ c. fresh lime juice
  • 32 oz chicken broth
  • Cilantro, for serving
  • Diced red onion, for serving
  • Lime wedges, for serving

Directions:

  1. Heat a large pot over medium-high heat. Once hot, add in the avocado or coconut oil. Next, add the peppers, onion, and garlic to the pot. Saute for 3-4 minutes until the onions start to become translucent.
  2. Add the chicken breast, canned tomatoes, canned green chilies, spices, lime juice, and chicken broth to the pot. Stir until well combined. Bring the soup to a rolling boil and then reduce the heat to a simmer. Allow the soup to simmer for 30 minutes or until the chicken is tender and easy to shred.
  3. Transfer the chicken breast from the soup to a small bowl. Use two forks to shred the meat. Add the chicken back to the soup and stir until well combined. Serve the soup with fresh cilantro, diced red onion, and fresh lime wedges. Enjoy!

Per serving: 258 calories, 6.1 g fat (1 g sat), 30 g protein, 22.7 g carb, 1960.9 mg sodium, 10.1 g sugars, 5.1 g fiber

Recipe courtesy of All The Healthy Things.

8. Quick and Easy Mongolian Beef

Ingredients:

  • 1 lb flank steak thinly sliced against the grain
  • 2 Tbsp cornstarch
  • 2-4 Tbsp canola oil
  • 1 yellow onion sliced
  • 2 green onions chopped, green and white parts separated
  • 4 garlic cloves chopped
  • 1- inch ginger chopped
  • ¼ c. low sodium soy sauce
  • ¼ c. water
  • 1 Tbsp hoisin sauce
  • 3 Tbsp brown sugar
  • Salt to taste

Directions:

  1. Cover the flank steak with cornstarch, making sure each piece is covered. Set aside.
  2. Heat the canola oil in a large skillet over medium-high heat. Once the oil is hot, add the flank steak to the frying pan in a single layer, making sure that the pieces are not touching. Cook for 1-2 minutes per side until each side is browned. Cook in batches until all the flank steak is cooked. Set aside.
  3. Add sliced yellow onion, whites of green onions, garlic, and ginger to the skillet and stir fry for about 3 minutes, until the onions are slightly softened but still have a little crunch. Add soy sauce, water, hoisin sauce, and brown sugar and stir. Add steak back to the pan along with the green parts of the onions. Remove from heat and serve.

Per serving: 303 calories, 13 g fat (3 g sat), 26 g protein, 20 g carb, 670 mg sodium, 11 g sugars, 1 g fiber

Recipe courtesy of My Forking Life.

9. Caribbean Steamed Fish

Ingredients:

  • 2 lbs fish (porgy or snapper), cleaned and scaled
  • Juice of 1 lime
  • ½ tsp black pepper
  • 1 tsp salt
  • 3 cloves garlic – 2 sliced and 1 crushed
  • About 15 sprigs thyme
  • ½ Tbsp butter
  • ½ Tbsp oil
  • 2 carrots, thinly sliced
  • 1 red pepper, thinly sliced
  • 1 green pepper, thinly sliced
  • 1 onion, thinly sliced
  • 12 okra, ends cut off
  • 1 hot pepper (scotch bonnet, habanero or wiri wiri), seeds removed
  • 1 ½ cup water

Directions:

  1. Season the fish with lime juice, crushed garlic, black pepper, salt and half of the thyme and set aside.
  2. In a large, wide heavy bottom pot over medium heat, add oil and butter. When butter has melted, sauté carrots, red and green pepper, and onion until it has softened, about 5 minutes.
  3. Add garlic slices and pepper and cook for just a minute or two. Add water and bring to a boil. Add fish to the pot. Spoon some of the vegetables on top of the fish. Add okra and the rest of the thyme.
  4. Cover the pot and lower the heat to simmer then cook for 15 minutes until the fish is done. Remove from heat and serve.

Per serving: 378 calories, 7.4 g fat (1.2 g sat), 60.5 g protein, 13.1 g carb, 794 mg sodium, 5.5 g sugars, 3.3 g fiber

Recipe courtesy of Jehan Can Cook.

10. Corn Chowder Con Chile Poblano

Ingredients:

  • 2 Tbsp vegetable oil
  • 1 poblano pepper without seeds and thinly sliced
  • 1 medium onion sliced
  • 2 cloves of garlic roughly chopped
  • 5 corn husks
  • 4 medium potatoes cubed
  • 1 tsp of salt

To serve:

  • Corn kernels
  • Pumpkin seeds
  • Cilantro microgreens or chopped cilantro
  • Olive oil
  • Freshly ground pepper

Directions:

  1. In a large pot add the oil and the sliced poblano chile. Leave it there until it begins to soften. Add the onion and garlic. Leave for five more minutes or until you see that the onion is translucent.
  2. Add the corn kernels, potatoes, salt and cover with water, add the salt and cover. Leave for 10-15 minutes or until the vegetables are cooked.
  3. With a ladle, add about one-third of the vegetables and liquid into the container of a blender. Blend until fully liquefied and well integrated. Return to the pot with the rest of the vegetables. If you need more liquid, add a little more water. Check for seasoning and adjust if necessary.
  4. Serve with a drizzle of olive oil, pumpkin seeds, corn kernels, sprouts or chopped cilantro. Finish with sea salt and pepper.

Per serving: 135 calories, 4 g fat (3 g sat), 4 g protein, 20 g carb, 403 mg sodium, 1 g sugars, 4 g fiber

Recipe courtesy of Brown Sugar & Vanilla.

11. Crispy Potato Tacos

Ingredients:

  • 12 corn tortillas
  • 1 c. mashed potatoes
  • 4 Tbsp of vegetable oil or avocado oil
  • 4 long wooden skewers

To serve:

  • Thinly sliced romaine lettuce or green cabbage
  • Radishes thinly sliced
  • Cilantro
  • Guacamole
  • Salsa verde

Directions:

  1. Heat tortillas on a skillet for 10-15 seconds to make them pliable.
  2. Put a spoonful of mashed potatoes in the center of each tortilla and spread it along the tortilla. Roll the tortilla and put it on a long skewer. Repeat until you put three or four tacos on the skewer.
  3. Repeat with all the tortillas.
  4. In a frying pan over high heat put a tablespoon of oil and put three or four tacos, leave until golden brown, three to five minutes, turn and brown on the other side.
  5. Take out the tacos and put in a dish with a paper towel to absorb the excess oil.
  6. Repeat until all the tacos are done.
  7. To serve, put the crispy potato tacos on a plate and finish with the toppings. Enjoy immediately.

Per serving: 347 calories, 16 g fat (2 g sat), 6 g protein, 47 g carb, 51 mg sodium, 1 g sugars, 6 g fiber

Recipe courtesy of Brown Sugar & Vanilla.

12. Black Garlic, Sesame and Shitake Cod

Ingredients:

  • 2 Alaskan Cod filets, frozen
  • 1 clove black garlic
  • 2 Tbsp olive oil
  • 1 tsp sesame seeds
  • 1/2 c. dried shiitake, rehydrated

Directions:

  1. Preheat your oven to 450F.
  2. Rinse frozen fish, pat dry with a paper towel, and place on a non-stick pan.
  3. In a small bowl, place black garlic and warm in the microwave for 10 seconds.
  4. Mash the garlic clove and add olive oil and sesame seeds.
  5. Brush this mixture on frozen filets and sprinkle the mushrooms around the fish.
  6. Place in the oven for 12-15 minutes, depending on the thickness of the fish. If your filets are on the thick side, flip halfway through cooking.
  7. Serve alongside rice, your favorite salad, or whole grain.

Per serving: 241 calories, 15.8 g fat (2.1 g sat), 20.9 g protein, 6.1 g carb, 72 mg sodium, 1.3 g sugars, 1 g fiber

Recipe courtesy of Cooking With Books.

13. Shrimp Lettuce Wraps

Ingredients:

  • 1 head butter lettuce or romaine lettuce hearts
  • ¼ c. low-sodium chicken broth
  • 1 Tbsp hoisin sauce
  • ½ Tbsp low-sodium soy sauce
  • 1 tsp rice vinegar
  • ¼ tsp Asian sesame oil
  • 1 1/2 tsp chili garlic sauce
  • ½ tsp cornstarch
  • 1 Tbsp canola or avocado oil divided
  • 30 grams cashews little less than ¼ cup, coarsely chopped
  • 6 oz shrimp deveined & cut into small cubes
  • 1 large garlic clove minced
  • 1/2 large red bell pepper seeded and diced
  • 3 green onions the white and green parts, sliced
  • ⅛ c. chopped cilantro
  • 1 carrot shredded or cut into thin strips

Directions:

  1. Divide the lettuce into leaves and set aside.
  2. In a small bowl, whisk together the chicken broth, hoisin sauce, soy sauce, rice vinegar, sesame oil, chili garlic sauce, and cornstarch. Set aside.
  3. In a medium skillet, heat ½ Tbsp canola or avocado oil over medium-high heat until almost smoking.
  4. Add the shrimp and stir-fry until browned. About 2 minutes. Transfer the shrimp to a plate and discard any juices from the pan.
  5. In the same skillet, heat the other ½ tablespoon of oil over medium-high heat.
  6. Add the garlic, bell pepper, green onions, and carrots.
  7. Stir fry until tender-crisp, about 2 minutes.
  8. Return the shrimp to the pan and add the cashews and cilantro. Add the soy-sauce mixture and stir-fry until the shrimp is thoroughly cooked. About 3 minutes.
  9. Spoon the shrimp mixture evenly onto lettuce leaves.

Per serving: 269 calories, 14 g fat (2 g sat), 26 g protein, 17 g carb, 753 mg sodium, 7 g sugars, 3 g fiber

Recipe courtesy of Muy Delish.

14. Baked Salmon Cake Balls With Rosemary Aioli

Ingredients:

  • 2 lbs wild salmon fillets
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1/2 medium purple onion, chopped
  • 1/2 c. organic spinach, chopped
  • 1/2 red bell pepper, diced
  • 1/2 yellow red pepper, diced
  • 1 small jalapeño, diced
  • 2/3 c. breadcrumbs
  • 1-2 Tbsps Old Bay seasoning
  • 1/2 c. fresh parsley, chopped
  • 1/3 c. vegan Mayo
  • 1/2 c. dijon mustard
  • 1 large organic egg, room temp.
  • 4 Tbsps lemon juice
  • 1-2 Tbsps sriracha sauce
  • 1/2 c. vegan mayo
  • 4 tsp lemon juice
  • 2 garlic cloves, crushed + minced
  • 1/4 tsp sea salt
  • 2 sprigs fresh rosemary, chopped

Directions:

  1. First, preheat the oven to 400 degrees Fahrenheit.
  2. Season salmon with sea salt + black pepper and roast on a baking sheet (lined with parchment paper) for about 20 minutes, or until cooked through.
  3. Once cooked, remove from the oven and set aside while it cools for 5 minutes before shredding or flaking into medium chunks.
  4. Meanwhile, add onions, bell peppers, jalapeños, spinach, old bay seasoning, breadcrumbs, parsley, mayo, dijon mustard, egg, sriracha and lemon juice to a large bowl. Then add shredded salmon and mix all ingredients together, using your hands.
  5. Scoop about 2 Tbsps of batter and form into a ball with your hands and line on a baking sheet (lined with parchment paper). Repeat until all batter is used.
  6. Bake salmon balls for 15-20 minutes, or until slightly crisp and golden brown.
  7. Combine vegan mayo, lemon juice, garlic cloves, sea salt, and rosemary in a medium bowl and whisk together thoroughly. Refrigerate for aioli until ready to use.

Per serving: 173 calories, 6.7 g fat (1.6 g sat), 20.5 g protein, 8.6 g carb, 6011 mg sodium, 3.3 g sugars, 1.2 g fiber

Recipe courtesy of Orchids + Sweet Tea.

15. Crispy Baked Falafel

Ingredients:

  • 1 c. dried chickpeas, soaked in water overnight
  • 1/2 c. fresh parsley
  • 1/2 medium onion chopped
  • 3 garlic cloves chopped
  • 1 tsp cumin
  • 1 tsp coriander
  • 1/4 tsp black pepper
  • 1 tsp salt
  • 1/4 c. vegetable oil

Directions:

  1. Preheat the oven to 400F.
  2. Once the chickpeas are done soaking, drain them and rinse with fresh water.
  3. Add the soaked chickpeas, parsley, onion, garlic, spices, pepper and salt to a food processor. Pulse a few times, until you have a consistent, coarse texture.
  4. Create 10-12 small falafel balls with your hands.
  5. In a medium pan, heat the vegetable oil on the stovetop, and add the falafel balls. I recommend you do this in 2 batches.
  6. Cook the falafel balls in the oil for 2 minutes on each side, using a spatula to carefully flip over. Once done, add them to a parchment paper-lined baking dish.
  7. Once all the falafels are cooked on the pan and added to the baking dish, drizzle the remaining oil from the pan onto the falafels, and bake for 20 minutes or until browned and crisp. Flip halfway with a spatula.
  8. Enjoy with pita, greens, rice, or your favorite pairings.

Per serving: 128 calories, 6.7 g fat (1.2 g sat), 4.1 g protein, 13 g carb, 261 mg sodium, 2.4 g sugars, 3.7 g fiber

Recipe courtesy of Food Heaven Made Easy.

16. Easy Vegetable Stirfry With Peanut Sauce

Ingredients:

Peanut Sauce:

  • 1 Tbsp sesame oil
  • 1/2 tsp ground ginger (1 tbsp fresh)
  • 1/4 tsp garlic powder (2 cloves)
  • 1/2 c. smooth unsweetened peanut butter
  • 3 Tbsp low sodium soy sauce
  • 2 Tbsp freshly squeezed lime juice
  • 2 Tbsp maple syrup
  • 2 Tbsp fresh lime juice
  • 1 Tbsp rice vinegar
  • 1/4 cc-1/3 cc water as needed
  • Optional: Sriracha, to taste

Stirfy:

  • 6 oz dried noodles of choice (see notes)
  • 1 Tbsp cooking oil of choice
  • 3 cloves garlic, finely minced
  • 2 Tbsp green onions sliced
  • 1 Tbsp freshly grated ginger
  • 1/3 c. shredded red cabbage
  • 4 oz crimini mushrooms, sliced
  • 1 medium carrot, thinly sliced
  • 1 medium red bell pepper, thinly sliced
  • 1 c. broccoli
  • 2 large handfuls fresh baby spinach

Garnish:

  • Cilantro, finely chopped
  • Green onions, sliced
  • Toasted sesame seeds or crushed peanuts
  • 1 large lime, sliced

Directions:

  1. Prepare the peanut sauce: In a small pot over medium-low, add in the sesame oil, garlic and ginger. Cook until fragrant, about 2 minutes. Add in the remaining ingredients for the peanut sauce and whisk together until uniform. Allow the mixture to come to a low simmer and then remove from heat and set aside.
  2. Prepare the noodles according to the package directions. Once the noodles are cooked, drain them, rinse under cold water, add them back into the cooking pot and toss them with about 1 teaspoon of sesame oil to prevent sticking.
  3. In the meantime, set a large wok over medium heat. Add in the cooking oil along with the garlic, green onions and ginger. Sauté, stirring often, for 3 minutes or until fragrant.
  4. Next add in the cabbage, mushrooms, carrots, bell pepper and broccoli. Cook for an additional 4 minutes.
  5. Once the vegetables have cooked, add in the spinach, peanut sauce and cooked noodles. Mix until everything is well combined and cook for 1-2 minutes more, or until everything is warmed through.
  6. Serve with a garnish of cilantro, green and toasted sesame seeds, plus an extra wedge of lime on the side. Enjoy!

Per serving: 388 calories, 19.7 g fat, 8.7 g protein, 47 g carb, 294.5 mg sodium, 11.6 g sugars

Recipe courtesy of Sweet Simple Vegan.

17. Grilled Chicken and Vegetable Shish Kebabs

Ingredients:

  • 2 Tbsp Better Than Bouillon roasted chicken base
  • 2 lb boneless chicken breasts
  • 8 oz cubed pineapples
  • 1 red bell pepper
  • 1 green bell pepper
  • 1 orange bell pepper
  • 1 whole zucchini
  • 2 tsp oregano
  • 2 tsp black pepper
  • 2 tsp paprika

For the teriyaki pineapple sauce:

  • 1/2 c. low-sodium soy sauce
  • 2 tsp minced garlic
  • 2 tsp Sesame Oil
  • 2 Tbsp fresh pineapple juice
  • 2 tsp cornstarch
  • 1 tsp black pepper
  • 1/4 tsp Himalayan salt
  • 1/4 tsp garlic powder
  • 2 Tbsp brown sugar

Directions:

  1. Begin by starting your fire on the grill and allow the temperature to reach 350 degrees.
  2. Cut your chicken breast into cubes and place into a large bowl. Season chicken with oregano, black pepper and paprika then rub ingredients into the chicken.
  3. Add Better Than Bouillon roasted chicken base to the chicken. Mix together well then set to the side.
  4. Remove the stem and seeds from each of the bell peppers and cut into large pieces. Chop the zucchini into slices.
  5. Place each ingredient individually onto the skewers in desired order.
  6. Place each chicken and veggie skewer onto the grill. Grill for 4 minutes each side. Remove from heat.
  7. For the sauce, add all ingredients into a small cooking pan on medium/high heat until it begins to bubble then lower heat to simmer and cook for 8 minutes and remove from heat and allow to cool.
  8. Serve immediately.

Per serving: 408 calories, 6 g fat (0.4 g sat), 56.7 g protein, 34 g carb, 1278 mg sodium, 24.2 g sugars, 3.9 g fiber

Recipe courtesy of Dude That Cookz.

18. Vegan Chorizo Tostadas

Ingredients:

  • 4 c. of shaved Brussels sprouts
  • 2 Tbsp of vegetable oil
  • 2 Tbsp of chili powder ground dried chili powder
  • 1 tsp of garlic powder
  • 1 / 2 tsp of ground cumin
  • 1 / 4 tsp freshly pepper
  • 1 / 8 tsp ground cinnamon
  • Pinch of ground cloves
  • 1 / 2 tsp apple cider vinegar
  • 1 / 2 tsp salt
  • 12 corn tostada shells
  • 1 c. refried beans
  • 1 avocado sliced
  • Mexican crema (I use cashew cream)

Directions:

  1. In a skillet over medium heat add the oil and the shaved Brussels sprouts.
  2. Leave them until they are soft, like 3 minutes. Add all the species and mix well. Leave everything for 5 more minutes or until the Brussel sprouts begin to brown on the edges.
  3. Be careful not to burn them. When ready, remove from heat and add the vinegar. Mix and set aside.
  4. For putting together the tostadas add 2 tablespoons of refried black beans and spread them well throughout the tostada.
  5. Then add three or four tablespoons of the powerful vegan chorizo, aka, the Brussel sprouts with Mexican spices.
  6. Finish each tostada with slices of avocado and drizzle with cashew or tofu crema.

Per serving: 268 calories, 11 g fat (4 g sat), 7 g protein, 37 g carb, 314 mg sodium, 3 g sugars, 10 g fiber

Recipe courtesy of Brown Sugar & Vanilla.

19. Easy Baked BBQ Seitan

Ingredients:

  • 1 c. vital wheat gluten
  • 2 Tbsp nutritional yeast
  • 1 tsp garlic powder
  • 2 tsp smoked paprika
  • 2 tsp onion powder
  • 1 Tbsp soy sauce
  • 2 Tbsp tahini
  • 1 c. veggie broth
  • 1/3 c. BBQ sauce of choice

Directions:

  1. Preheat the oven to 350F.
  2. In a mixing bowl, add in vital wheat gluten, nutritional yeast, garlic powder, smoked paprika, and onion powder then with a fork mix well to combine.
  3. Add in soy sauce, tahini and vegetable broth, then with your fork, whisk to combine liquid into the flour until a dough like ball forms.
  4. With your hands, gently knead the gluten ball a few times making sure not to over do it. Should take no more than a minute.
  5. Transfer dough to a lined baking sheet. Flatten and spread dough out until it is half an inch thick.
  6. Place the baking sheet in the oven for 20-25 minutes.
  7. Remove seitan from the oven and brush both sides with your favorite BBQ sauce. At this stage you can either grill or rebake your seitan.
  8. Place seitan back in the oven for another 10 minutes. You may also opt to broil on high for about 2-3 minutes to help give a little char to the ends of your seitan.
  9. Place seitan on a preheated electric grill and allow to cook and sear for about 4-5 minutes on each side or until grill marks appear on the surface of the seitan.
  10. Once seitan is cooked, place on a clean surface or plate to rest for 3-5 minutes, then cut and serve as desired.

Per serving: 138 calories, 4.6 g fat (0.6 g sat), 10 g protein, 15.6 g carb, 564 mg sodium, 4.8 g sugars, 2.5 g fiber

Recipe courtesy of Plant-Based RD.

20. Aloo Gobi (Spiced Potato and Cauliflower)

Ingredients:

  • ¼ c. grapeseed avocado, or other neutral oil
  • 1 tsp cumin seeds
  • ½ tsp nigella seeds – (kalonji) optional
  • 1 medium onion finely chopped
  • 5 garlic cloves crushed
  • 3/4 inch piece ginger crushed
  • 3 small to medium tomatoes finely chopped
  • 2 tsp coriander powder
  • 1 tsp cumin powder
  • 1/2 tsp turmeric
  • ¼ tsp red chili powder or more to taste
  • 1 tsp salt or more to taste
  • 1 small head cauliflower cut into small florets (about 1 lb or 500 grams chopped)
  • 2 medium potatoes peeled and cut into 1/2-inch cubes (around 350 grams), and placed in a bowl of water to prevent browning
  • 1 green chili pepper sliced or chopped
  • 1/2 tsp soy sauce or tamari
  • 1/4 tsp lemon or lime juice or to taste
  • 2 Tbsp chopped cilantro leaves to garnish

Directions:

  1. Heat oil in a non-stick pan over medium-high heat. Add the cumin and nigella seeds and let them sizzle for a few seconds. Add the chopped onions and sauté, stirring frequently, until they turn lightly golden, about 5-6 minutes.
  2. Add the garlic and ginger and sauté until the raw smell disappears, about 30 seconds. Add the tomatoes, spice powders (coriander, cumin, turmeric, red chili) and salt. Cook until the tomatoes are soft and the oil begins to separate from them, about 4-5 minutes.
  3. Add the potatoes, cauliflower, and green chili pepper. Stir-fry for about 4-5 minutes.
  4. Turn the heat down to low-medium, cover, and let cook for about 20 minutes, stirring once or twice in between.
  5. When the vegetables are cooked and all the moisture is gone, turn off the heat and add the soy sauce and lemon juice. Mix well and garnish with chopped cilantro. Serve with roti, naan, or rice.

Per serving: 164 calories, 2.5 g fat (0.5 g sat), 5.3 g protein, 29.8 g carb, 755 mg sodium, 7.1 g sugars, 7.4 g fiber

Recipe courtesy of Tea For Turmeric.

21. Slow Cooker Jamaican Chicken Stew

Ingredients:

  • 3 lb chicken parts
  • 2 tsp curry powder
  • 1 ½ tsp dried thyme
  • ¾ tsp ground allspice
  • ½ tsp red pepper flakes
  • ½ tsp black pepper
  • ½ tsp salt
  • 2 tsp olive oil
  • 1 medium onion chopped
  • 3 cloves garlic minced
  • ½ c. red wine
  • 1 ½ c. 15 ounces black beans, rinsed and drained
  • 1 ½ c. 15 ounces diced tomatoes, undrained

Directions:

  1. Toss chicken with curry powder, thyme, allspice, red pepper flakes, black pepper and salt.
  2. Heat oil in a large skillet. Add onions and garlic and sauté until onions are softened, about 3 minutes. Add chicken mixture to skillet and brown on both sides. Add wine and let cook for a few minutes. Add tomatoes and black beans and mix well. Transfer to crock pot and cook in high for 4-5 hours until tender and meat is falling off the bone. Alternatively, you can continue to cook the chicken on the stove top for about 25-30 minutes until chicken is done.

Per serving: 423 calories, 24 g fat (6 g sat), 32 g protein, 13 g carb, 557 mg sodium, 2 g sugars, 4 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

22. Slow Roasted Salmon Citrus Salad

Ingredients:

  • ½ red onion
  • 2 Tbsp red wine vinegar
  • Boston lettuce leaves
  • 1 avocado
  • Aleppo pepper flakes
  • 3 roasted beets quartered
  • 2 orange peeled, cut into segments
  • 1 grapefruit peeled, cut into segments
  • 1 large tomato halved, cut into ¼” thick slices
  • ½ English cucumber sliced
  • 1 lb Slow Roasted Citrus Salmon
  • Flakey salt such as fleur de sel or Maldon salt

Ingredients for the citrus shallot vinaigrette:

  • 1 Tbsp shallot minced
  • 2 Tbsp fresh lemon juice or orange juice
  • 1 ½ tsp rice wine vinegar
  • 1 garlic clove smashed
  • 5 Tbsp extra virgin olive oil
  • Salt and pepper to taste

Directions:

  1. Pickle onions by placing onion and vinegar in small bowl, and letting them sit for 15 minutes.
  2. Meanwhile, line serving plate with lettuce leaves.
  3. Cut avocado in half and remove pit. Scoop spoonfuls of avocado onto plate; season with flakey salt and aleppo pepper.
  4. Arrange quartered beets on plate. Arrange orange and grapefruit segments on plate.
  5. Lightly salt tomato slices. Place on plate.
  6. Lightly salt cucumbers and place on plate.
  7. Scatter pickled onions on plate.
  8. Break salmon into pieces and arrange on plate.
  9. Drizzle Citrus Shallot Vinaigrette on top and sprinkle with a little flakey salt to finish.

Per serving: 336 calories, 21 g fat (3 g sat), 17 g protein, 20 g carb, 70 mg sodium, 11 g sugars, 5 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

23. Spicy Korean Beef Noodle Soup

Ingredients:

  • 1.7 oz mung bean noodles (sometimes called cellophane or glass noodles)
  • 1 c. cooked short rib meat shredded (from rich beef broth recipe)
  • 2 Tbsp toasted sesame oil
  • 1 ½ – 2 Tbsp Korean red pepper flakes
  • 1 Tbsp garlic chopped
  • 4 c. Rich Beef Broth
  • 1 c. water
  • 2 c. bok choy chopped
  • 4 fresh shitake mushrooms sliced
  • 2 scallions cut into 2″ lengths
  • Extra Korean red pepper flakes for serving
  • Fish sauce or soy sauce for serving

Directions:

  1. Soak mung bean noodles in hot water for 20-30 minutes; drain.
  2. Heat sesame oil, red pepper flakes and garlic in a small pan until fragrant and garlic is light brown; mix with shredded meat; set aside.
  3. Heat beef broth and water in a large saucepan. Add bok choy, mushrooms, and drained, soaked mung bean noodles; cook about 3-4 minutes until noodles are just soft and bok choy is cooked. Add marinated meat and scallions to soup and heat through. Divide among bowls; serve with extra Korean red pepper flakes for spicy food lovers. If beef broth is unsalted, serve with fish sauce or soy sauce on the side for drizzling.

Per serving: 314 calories, 8 g fat (5 g sat), 22 g protein, 18 g carb, 677 mg sodium, 1 g sugars, 1 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

24. Crockpot Beef Vegetable Soup

Ingredients:

  • 1 Tbsp extra virgin olive oil
  • 1 lb boneless chuck roast or beef stew meat — cut into 1-inch cubes
  • 2 tsp kosher salt — divided
  • ¼ tsp black pepper
  • 3-4 c. low sodium beef broth — divided
  • 1 small yellow onion — diced
  • 2 cloves garlic — minced (about 2 tsp)
  • 4 large carrots — peeled and finely chopped
  • 2 Yukon gold potatoes — peeled and diced
  • 2 parsnips — peeled and diced
  • 2 ribs celery — diced
  • 1 14.5-ounce can diced tomatoes
  • 1 can tomato sauce (8 ounces)
  • 3 Tbsp tomato paste
  • 1 Tbsp Worcestershire sauce
  • 1 tsp dried oregano
  • ½ tsp smoked paprika
  • ½ tsp granulated sugar
  • 1 c. peas — fresh or frozen (no need to thaw)
  • Chopped fresh parsley — optional for serving

Directions:

  1. In a large skillet, heat the oil over medium high. Add the beef and sprinkle with 1 teaspoon salt and pepper. Brown the beef on all sides, disturbing it as little as possible on each side so that it develops nice coloring. Once the beef is lightly browned (it won’t be all the way cooked through), remove it to a 6-quart slow cooker.
  2. To the pan, add the onion. Cook and stir until the onion is beginning to soften, about 3 minutes. Stir in the garlic and let cook 30 seconds. Splash in about 1/2 cup the beef broth and scrape up any browned bits that have stuck to the bottom (this is flavor!). Let the broth reduce for 2 minutes, then transfer the entire mixture to the slow cooker.
  3. To the slow cooker, add the carrots, potatoes, parsnips, celery, diced tomatoes in their juices, tomato sauce, tomato paste, Worcestershire, oregano, paprika, sugar, 2 1/2 cups beef broth, and remaining 1 teaspoon salt.
  4. Cover and cook on low for 8 hours, until the beef and vegetables are tender. Stir in the peas, just until warmed through. If the soup is thicker than you would like, add the remaining 1 cup beef broth until you reach your desired consistency. Serve hot, sprinkled with fresh parsley.

Per serving: 283 calories, 7 g fat (2 g sat), 24 g protein, 33 g carb, 11 g sugars, 8 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

25. Mediterranean Shrimp

Ingredients:

  • 1 lb large shrimp — 40 to 50 per pound peeled, deveined shrimp, tails on or off (fresh or frozen and thawed)
  • ¾ tsp kosher salt — divided
  • ½ tsp ground black pepper — divided
  • 2 Tbsp extra virgin olive oil
  • 1 small red onion — chopped
  • 2 cloves garlic — minced (about 2 teaspoons)
  • 1 14.5-oz can fire roasted diced tomatoes in their juices
  • 1 tsp dried oregano
  • ¼ tsp red pepper flakes
  • 1 tsp honey
  • 1 tsp red wine vinegar
  • 1 14-oz can artichoke hearts — drained and quartered
  • ½ c. pitted Kalamata olives
  • ¾ c. crumbled feta cheese
  • 2 Tbsp chopped fresh parsley
  • 2 Tbsp fresh lemon juice — from about ½ medium lemon
  • For serving: rice — whole wheat couscous, crusty bread, pasta (optional)

Directions:

  1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Pat the shrimp dry, place in a mixing bowl, and sprinkle with ½ teaspoon salt and ¼ teaspoon black pepper. Toss to coat, then set aside.
  2. In a large, ovenproof skillet over medium heat, heat the olive oil. Add onion and sprinkle with the remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Cook, stirring occasionally, until softened, about 5 minutes. Reduce the heat as needed so that the onion softens but does not brown. Add the garlic and cook just until fragrant, about 30 seconds.
  3. Add the tomatoes, oregano, and red pepper flakes. Reduce the heat to medium-low and let gently simmer for 10 minutes. Stir in the red wine vinegar and honey. Remove from the heat.
  4. Scatter the artichokes and olives over the top, then arrange the shrimp on top in a single layer. Sprinkle with the feta.
  5. Bake for 10 to 12 minutes, until the tomatoes are bubbling, cheese has browned slightly, and the shrimp are cooked through. Squeeze the lemon juice over the top and sprinkle with parsley. Enjoy hot.

Per serving: 445 calories, 24 g fat (8 g sat), 38 g protein, 17 g carb, 9 g sugars, 3 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

26. Mexican Stuffed Peppers

Ingredients:

  • 4 large bell peppers
  • 2 tsp extra virgin olive oil
  • 1 lb ground chicken — or turkey (I used chicken)
  • 1 tsp ground chili powder
  • 1 tsp ground cumin
  • 1 tsp garlic powder
  • ½ tsp kosher salt
  • ¼ tsp black pepper
  • 1 can fire-roasted diced tomatoes — with juices, 14 ounces
  • 1 ½ c. cooked brown rice — quinoa or cauliflower rice
  • 1 ¼ c. shredded cheese — Monterey Jack, pepper jack, cheddar, or similar cheese, divided

Directions:

  1. Preheat your oven to 375 degrees F. Lightly coat a 9×13-inch baking dish with nonstick spray. Slice the bell peppers in half from top to bottom. Remove the seeds and membranes, then arrange cut side up in the prepared baking dish.
  2. Heat the olive oil in a large, nonstick skillet over medium high heat. Add the chicken, chili powder, cumin, garlic powder, salt, and pepper. Cook, breaking apart the meat, until the chicken is browned and cooked through, about 4 minutes. Drain off any excess liquid, then pour in the can of diced tomatoes and their juices. Let simmer for 1 minute.
  3. Remove the pan from the heat. Stir in the rice and ¾ cup of the shredded cheese. Mound the filling inside of the peppers, then top with the remaining cheese.
  4. Pour a bit of water into the pan with the peppers—just enough to barely cover the bottom of the pan. Bake uncovered for 25 to 35 minutes, until the peppers are tender and the cheese is melted. Top with any of your favorite fixings, and enjoy hot.

Per serving: 438 calories, 20 g fat (8 g sat), 32 g protein, 32 g carb, 8 g sugars, 5 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

27. Zucchini Pizza Boats

Ingredients:

  • 4 medium zucchini
  • ¼ tsp kosher salt
  • 1 c. pizza sauce — or similar prepared marinara sauce
  • 1 ¼ c. shredded mozzarella cheese — or a blend of shredded mozzarella and provolone
  • 1 tsp Italian seasoning
  • ¼ – ½ tsp crushed red pepper flakes — optional
  • ¼ c. mini pepperoni — or mini turkey pepperoni or regular-size pepperoni, sliced into quarters
  • 2 tsp freshly ground Parmesan
  • 2 tsp chopped fresh basil, thyme, or other fresh herbs

Directions:

  1. Place a rack in the center of your oven. Preheat the oven to 375 degrees F. Lightly coat a rimmed baking sheet or 9×13-inch baking dish with nonstick spray.
  2. Halve each zucchini lengthwise. With a small spoon or melon baller, gently scrape out the center zucchini flesh and pulp, leaving a border of about 1/3 inch on all sides. Arrange the zucchini shells on the baking sheet. Sprinkle the insides of the zucchini with salt.
  3. Spoon the pizza sauce into each shell, dividing it evenly. You may need a little more or less, depending upon the size of your zucchini. Put a generous amount, but don’t feel like you need to fill it all the way to the very top.
  4. Sprinkle the mozzarella over the top, then evenly sprinkle with Italian seasoning and red pepper flakes (if using). Scatter on the pepperoni and any other desired toppings. Last, sprinkle with Parmesan.
  5. Bake for 15 to 20 minutes, until the cheese is hot and bubbly and the zucchini is tender. If desired, switch the oven to broil and cook the zucchini for 2 to 3 additional minutes, until the cheese is lightly browned. Remove from the oven and sprinkle with chopped fresh basil. Serve immediately.

Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

28. Creamy Gluten-Free Tomato Pasta

Ingredients:

  • 3 Tbsp olive oil (divided)
  • ½ c. diced white onion
  • 1 tsp minced garlic
  • 10 oz gluten free pasta
  • 8 oz canned Italian stewed tomatoes (drained)
  • ¼ c. paleo mayo
  • 1 egg yolk
  • ¼ tsp each kosher salt and black pepper
  • Optional ½ tsp crushed red pepper flakes
  • Fresh basil and cracked pepper

Directions:

  1. In a small pan, sauté onions and garlic in 1 tbsp olive until fragrant, about 2 minutes. Once they are almost cooked, set aside.
  2. In a large pot, cook your gluten free pasta according to directions.
  3. Drain, rinse the pasta, and place pasta back into pot. Keep on low heat.
  4. Mix in the remaining 2 tbsp olive oil and mix well. Mix gently.
  5. In a separate bowl, whisk together the mayo and egg yolk. Add this mix to your pot with the pasta, coating until creamy. Gently mix in the sauteed onion/garlic.
  6. Toss the pasta with the tomatoes, kosher salt and pepper.
  7. Stir gently over low to medium low heat until creamy and combined.
  8. If using a cooked protein, add it in here.
  9. Plate pasta into bowls. Garnish with fresh basil and cracked pepper.

Per serving: 353 calories, 17.1 g fat (2.7 g sat), 9.2 g protein, 42.2 g carb, 186 mg sodium, 4.8 g sugars, 3.7 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

29. Honey Mustard Chicken with Brussel Sprouts

Ingredients:

  • Nonstick cooking spray
  • 1⁄4 c. plus 2 tablespoons extra-virgin olive oil
  • 2 Tbsp fresh lemon juice (1 lemon)
  • 1 Tbsp Dijon mustard
  • 1 Tbsp whole-grain mustard
  • 1 Tbsp honey
  • 3 garlic cloves, minced
  • Kosher salt and freshly ground black pepper
  • 2 lb bone-in, skin-on chicken thighs (4 medium thighs)
  • 1 1⁄2 lb Brussels sprouts, halved
  • 1⁄4 large red onion, sliced

Directions:

  1. Preheat the oven to 425°F. Grease a large baking sheet with nonstick cooking spray and set aside.
  2. In a medium bowl, whisk together the 1⁄4 cup olive oil, 1 tablespoon of the lemon juice, the Dijon mustard, whole-grain mustard, honey, and garlic. Season with salt and pepper to taste.
  3. Use tongs to dip the chicken thighs in the sauce, coating both sides. Place the thighs on the prepared baking sheet. Discard any remaining sauce.
  4. In a medium bowl, combine the Brussels sprouts and red onion. Drizzle with the remaining 2 tablespoons olive oil and 1 tablespoon lemon juice and toss until well coated. Arrange the sprouts around the chicken on the baking sheet, making sure they aren’t overlapping. Season with salt and pepper.
  5. Roast for 30 to 35 minutes, until the chicken is golden brown and has an internal temperature of 165°F and the Brussels sprouts are crispy. Serve hot.

Per serving: 360 calories, 20.1 g fat (3.6 g sat), 30.8 g protein, 14.5 g carb, 350.8 mg sodium, 6.8 g sugars, 3.7 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

30. Chinese Cauliflower Fried Rice Casserole

Ingredients:
  • Sesame oil for the pan
  • Optional 5 oz diced meat (pork or chicken)
  • 1 Tbsp grated ginger
  • 1 small shallot, chopped
  • 2 tsp garlic, minced
  • 1 lb stir fry vegetables
  • Handful of mung bean sprouts, optional
  • ¼ c. gluten free Szechuan sauce or other gluten-free sauce of choice
  • 3 c. cauliflower rice or broccoli rice (about 1 small to medium head of cauliflower)
  • 2 Tbsp beef broth (you can skip if your veggies are less starchy. The broth just gives the casserole more flavor.)
  • 6 eggs (2 in stir fry and 4 on top, soft baked)

Directions:

  1. Preheat oven to 350 F.
  2. Add 1-2 Tbsp sesame oil to a wok or large pan and heat to medium high. If you are wanting to add meat, do so here. Simply stir fry until browned and mostly cooked (in sesame oil), then remove meat and set aside. If you are making the vegetarian option, skip the browning and go straight to adding your shallot, ginger, and garlic to the wok/pan and stir fry ingredients until fragrant – about 2 minutes.
  3. Next add all of your stir fry veggies and sauce. Stir fry for 2-3 minutes again until well coated.
  4. Mix in your cauliflower rice, broth, and 2 eggs. The 2 eggs can be added to the stir fry whole, or whisked then added. Either works!
  5. Stir fry for an additional 3-4 minutes to create a fried cauliflower rice. All in all, the stir frying should not take longer than 10 minutes.
  6. Transfer wok/pan ingredients to an 8 x 11 casserole dish or baking dish.
  7. Crack 4 eggs on top of the casserole, spacing them out evenly. Cover with foil, and place in oven at 350F for 15-20 minutes or until eggs are set. For runny eggs, remove casserole from oven after 12-15 minutes of baking and slice the yolk in the middle to create a runny egg (similar to pictures in blog).
  8. Return casserole to the oven for an additional 3-5 minutes.
  9. Cool before freezing, or serve immediately.
  10. Garnish with green onion, cilantro, sesame seeds and optional red pepper flakes.

Per serving: 165 calories, 8.8 g fat (2.4 g sat), 11 g protein, 11.8 g carb, 387.4 mg sodium, 6.2 g sugars, 2.8 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

 

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