1
Candice Bell/Adobe Stock
Herb and Garlic–Roasted Pork Tenderloin and Veggies
Roasted pork tenderloin is a healthy choice that’s also quick and easy to prepare. As its name suggests, this lean cut of pork is tender and moist. It also absorbs the flavor of the garlic and herbs beautifully, allowing you to use less salt while maximizing flavor. Roasting veggies at the same time as the meat is an easy way to get a complete meal on the table in a hurry.
5.0 out of 8 reviews
SERVES
4
CALORIES PER SERVING
501
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
2 lb baby gold potatoes, quartered
1 lb baby carrots
3 tbsp extra-virgin olive oil, divided
1 tsp kosher salt, divided
½ tsp freshly ground black pepper, divided
6 cloves garlic, finely chopped
2 tbsp fresh rosemary, removed from stems and finely chopped
2 tsp fresh thyme, removed from tough stems
1½ lb raw pork tenderloin
Directions
1 Preheat oven to 400 degrees F.
2 Place potatoes and carrots in a large baking dish and drizzle with 2 tbspolive oil. Toss to coat. Sprinkle with ½ tspsalt and ¼ tspblack pepper. Place in oven while you prepare the pork.
3 Lay a large piece of foil on a clean, flat surface. Combine garlic, rosemary, thyme, and remaining ½ tspsalt and ¼ tsppepper in the center of the foil. Place pork on top of seasonings and drizzle with remaining 1 tablespoon of olive oil before tightly closing the foil around the ingredients.
4 Remove vegetables from the oven and stir before adding the foil packet to baking dish and returning it to the oven. Bake until the internal temperature of the pork is 145 degrees F, about 25 to 35 minutes.
Nutrition Facts
Amount per serving
calories
501
total fat
14g
saturated fat
2.7g
protein
41g
carbohydrates
51g
fiber
7.5g
sugar
7.4g
added sugar
0g
sodium
460mg
TAGS:
Heart-Healthy, Diabetes-Friendly, Mediterranean, Gluten-Free, High-Fiber, High-Protein, Cholesterol-Conscious, Family-Friendly, Dinner
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2
Adobe Stock
Stuffed Zucchini Boats
Opting for a lower fat percentage in your ground meat is an easy way to cut back on the amount of unhealthy saturated fat on your plate. At the same time, adding lots of veggies while you cook your ground meat adds lots of vitamins, minerals, and fiber while stretching your food dollar further at the same time. Want to go a step further? Serve your dish inside a veggie like these zucchini boats for even more fiber and very few calories, according to data from the USDA.
contains Dairy
3.7 out of 3 reviews
SERVES
4
CALORIES PER SERVING
322
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
4 medium zucchini
2 tbsp extra-virgin olive oil
1 large onion, diced
3 cloves garlic, minced
1 lb 95 percent lean ground beef
1 14.5-oz can diced tomatoes
½ tsp Italian seasoning
½ tsp kosher salt
¼ tsp ground pepper
¼ cup shredded cheddar cheese
Fresh parsley, for garnish (optional)
Directions
1 Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Remove the stem end from each zucchini, slice in half lengthwise, and scoop out the seeds using a spoon. Set aside.
2 Place a large skillet over medium-high heat. Add olive oil and onions and cook until onions become translucent, about 5 minutes. Add garlic and cook until fragrant, about 1 minute more.
3 Add ground beef, canned tomatoes, Italian seasoning, salt, and pepper, and cook, stirring frequently, until most of the moisture has evaporated and beef is brown, about 5 minutes. Evenly divide the mixture among zucchini halves and top with cheese.
4 Bake until zucchini is tender, about 15 to 25 minutes.
Nutrition Facts
Amount per serving
Serving size2 zucchini boats
calories
322
total fat
15g
saturated fat
4.9g
protein
30g
carbohydrates
16g
fiber
4.3g
sugar
8.6g
added sugar
0g
sodium
449mg
TAGS:
Dairy, Gluten-Free, High-Protein, Low-Carbohydrate, Low-Calorie, Dinner
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3
Adobe Stock
Herb-Encrusted Roast Turkey Breast
Turkey is best known as a festive entree for the holiday table, but it can be served anytime. This simple roast turkey breast is encrusted with aromatic herbs and spices to lend loads of flavor without a lot of added salt. Covering the turkey with foil while it cooks helps to keep the meat moist. Serve alongside roasted vegetables or a side salad and a whole grain for a complete meal.
5.0 out of 3 reviews
SERVES
6
CALORIES PER SERVING
311
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
1 hr 30 min
TOTAL TIME
1 hr 40 min
Ingredients
3 lb raw boneless turkey breast
2 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar
2 cloves garlic, minced
2 tsp dry mustard
1 tbsp fresh rosemary, finely chopped
½ tsp kosher salt
¼ tsp freshly-ground black pepper
Directions
1 Preheat oven to 350 degrees F. Place turkey breast in a roasting pan.
2 In a small bowl, whisk together olive oil, vinegar, garlic, dry mustard, rosemary, salt, and pepper. Baste turkey breast with this mixture and loosely cover with foil.
3 Roast for 1 hour, then baste with the cooking liquids and bake until the turkey reaches an internal temperature of 165 degrees F, about 30 minutes more.
Nutrition Facts
Amount per serving
Serving sizeAbout 6 oz cooked
calories
311
total fat
8g
saturated fat
1.7g
protein
49g
carbohydrates
3g
fiber
0.1g
sugar
0.1g
added sugar
0g
sodium
294mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Gluten-Free, High-Protein, Low-Carbohydrate, Cholesterol-Conscious, Family-Friendly, Dinner, Paleo Diet, Whole30 Diet
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4
Adobe Stock
Stewed Mediterranean White Fish
The traditional Mediterranean diet is well-known for its health benefits. In fact, U.S. News and World Report rated the Mediterranean Diet as the best overall diet in the United States and No. 2for best diets for weight loss. This Mediterranean fish dish is no exception. Stewing this fish in a vegetable-rich sauce is a great way to add more fiber to the meal. The tomatoes are also an excellent source of lycopene, notes the USDA.
contains Fin fish
5.0 out of 6 reviews
SERVES
4
CALORIES PER SERVING
299
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
21 min
TOTAL TIME
26 min
Ingredients
2 tbsp extra-virgin olive oil
1 large onion, diced
4 cloves garlic, sliced
1 28-oz can no-salt-added diced tomatoes
¼ tsp kosher salt
¼ tsp freshly ground black pepper
½ tsp dried oregano
¼ cup white wine or low-sodium vegetable broth
1 lemon, juiced
1½ lb raw cod, bass, or other white fish
⅓ cup pitted Kalamata olives
Directions
1 Place a large skillet over medium heat. Add olive oil and onion and cook, stirring frequently, until onion is translucent, about 5 to 10 minutes. Add garlic and cook just until fragrant, about 1 minute more.
2 Add tomatoes, salt, pepper, oregano, wine, and lemon juice to the skillet and cook until tomatoes are softened, about 10 to 15 minutes.
3 Add fish on top of the tomatoes, cover and cook until fish flakes easily with a fork, about 5 to 7 minutes. Stir in olives just before serving.
Nutrition Facts
Amount per serving
calories
299
total fat
10g
saturated fat
1.6g
protein
33g
carbohydrates
17g
fiber
4.1g
sugar
7g
added sugar
0g
sodium
387mg
TAGS:
Fin fish, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-Free, High-Protein, Low-Calorie, Anti-Inflammatory, Cholesterol-Conscious, Quick & Easy, Dinner
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5
Brent Hofacker/Adobe Stock
Air Fryer Crab Cakes
This healthy-in-a-hurry meal is sure to delight your tastebuds while also helping you meet your nutritional needs. Crab is a lean source of protein and it’s surprisingly easy to prepare since it is already cooked when you buy it. Instead of frying these crab cakes in butter, cooking them in an air fryer lends a crisp texture for very few calories.
contains Shellfish, Wheat, Eggs
5.0 out of 3 reviews
SERVES
4
CALORIES PER SERVING
329
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
10 min
TOTAL TIME
20 min
Ingredients
8 oz lump crab
1 large egg
½ red bell pepper, diced
2 green onions, sliced
1 tsp Old Bay seasoning
1 tbsp Dijon mustard
2 tbsp whole-wheat breadcrumbs
2 tbsp extra-virgin olive oil, divided
1 lemon, sliced into wedges
Directions
1 Preheat air fryer to 375 degrees F. Place all the ingredients except 1 tbsp of olive oil and the lemon wedges in a large mixing bowl. Use a spoon to evenly combine the mixture and then use your hands to gently form them into 4 equal patties.
2 Arrange patties in a single layer on an air fryer baking sheet and lightly brush each with the remaining olive oil. Cook in air fryer until crab cakes are nicely browned, about 10 to 12 minutes.
Nutrition Facts
Amount per serving
Serving size2 crab cakes
calories
329
total fat
18g
saturated fat
2.7g
protein
31g
carbohydrates
9g
fiber
1.6g
sugar
2.6g
added sugar
0.1g
sodium
720mg
TAGS:
Shellfish, Wheat, Eggs, Mediterranean, High-Protein, Low-Carbohydrate, Quick & Easy, Dinner, Appetizer
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6
Brent Hofacker/Adobe Stock
Baked Peanut Butter Tofu
Tofu is an excellent source of plant-based protein, according to data from the USDA, and it’s not just for those following a vegetarian or vegan diet. Anyone can enjoy this low-calorie soy food. While plain tofu doesn’t have much flavor on its own, this simple five-ingredient marinade adds plenty, and baking crisps the tofu nicely.
contains Soy, Wheat, Peanuts
5.0 out of 6 reviews
SERVES
4
CALORIES PER SERVING
206
AUTHOR
Kelly Kennedy, RDN
PREP TIME
30 min
COOK TIME
30 min
TOTAL TIME
2 hr
Ingredients
1 14-oz block extra-firm tofu
¼ cup smooth natural peanut butter
2 tbsp less sodium soy sauce
1 tbsp rice wine vinegar or white vinegar
2 tbsp hot water
Sriracha to taste (optional)
Directions
1 Preheat oven to 350 degrees F. Line a baking sheet with a nonstick baking mat or parchment paper. Wrap the block of tofu in paper towels or a clean kitchen towel and place on a plate. Top with a second plate and weigh it down with canned goods to gently press any excess water from the tofu. Let stand for 30 minutes.
2 In a large bowl, whisk together peanut butter, soy sauce, rice vinegar, hot water, and sriracha, if using.
3 Slice tofu into even ½-inch cubes and add them to the marinade. Refrigerate for at least 1 hour and up to 24 hours. Spread in a single layer on the prepared baking sheet and bake until lightly crispy, about 30 minutes, flipping halfway through.
Nutrition Facts
Amount per serving
Serving sizeAbout ¾ cup
calories
206
total fat
13g
saturated fat
1.9g
protein
14g
carbohydrates
6g
fiber
2.3g
sugar
1.1g
added sugar
0.1g
sodium
344mg
TAGS:
Soy, Wheat, Peanuts, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Vegan, Dinner
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7
Ellie Baygulov/Stocksy
Chicken Shawarma Kebabs
The traditional Middle Eastern dish shawarma comes from a word that means “turning,” because the meat is cooked on a slowly turning spit, according to Neomonde Mediterranean.A yogurt marinade adds nutritional value and a nice crust when cooked, according to Bon Appétit. With this recipe you'll enjoy the rich flavors of shawarma without needing a spit in your kitchen. Serve with cucumber and tomato salad.
contains Dairy
5.0 out of 6 reviews
SERVES
4
CALORIES PER SERVING
397
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
10 min
TOTAL TIME
50 min
Ingredients
⅔ cup plain nonfat Greek yogurt
2 tsp ground cumin
2 tsp ground turmeric
2 tsp ground cinnamon
½ tsp kosher salt
¼ tsp freshly ground black pepper
2 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
4 Persian cucumbers, thinly sliced lengthwise
3 medium fresh tomatoes, thinly sliced
4 small fresh radishes, whole or thinly sliced (per your preference)
2 tbsp white wine vinegar
2 tbsp extra-virgin olive oil
Directions
1 In a mixing bowl, combine yogurt, cumin, turmeric, cinnamon, salt, and pepper. Gently mix together.
2 Add chicken to bowl and gently stir to evenly coat. Marinate in the refrigerator for at least 30 minutes. Just before removing chicken from refrigerator, lightly grease the grill and preheat it to medium.
3 Evenly divide chicken pieces among 4 large skewers and grill until chicken reaches an internal temperature of 165 degrees F, about 10 minutes, turning halfway through.
4 Place cucumbers, tomatoes, and radishes in a serving bowl. Top with vinegar and oil and stir to evenly coat vegetables. Serve alongside chicken skewers.
Nutrition Facts
Amount per serving
calories
397
total fat
16g
saturated fat
2.7g
protein
52g
carbohydrates
12g
fiber
3.5g
sugar
6.1g
added sugar
0g
sodium
363mg
TAGS:
Dairy, Gluten-free, High-Protein, Low-Carbohydrate, Dinner
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8
Tejal Pandya/Shutterstock
Kale and White Bean Chili
The bright color of kale makes it a beautiful addition to any chili recipe. Beyond the beautiful green hue that it adds to the dish, it brings a load of powerful antioxidants, vitamins, and minerals. Kale is especially high in vitamin K, for instance, a nutrient known for aiding in bone health and blood clotting in the body, per the National Institutes of Health (NIH).
contains Dairy
4.1 out of 11 reviews
SERVES
6
CALORIES PER SERVING
240
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
30 min
TOTAL TIME
40 min
Ingredients
2 tbsp extra-virgin olive oil
1 large white onion, diced
3 ribs celery
1 red bell pepper, chopped
2 15 oz cans cannellini beans, drained and rinsed
1 tbsp ground cumin
1 tsp dried oregano
¾ tsp kosher salt
½ tsp freshly ground black pepper
4 cups low-sodium vegetable or chicken broth
1 cup chopped kale
1 tbsp Parmesan cheese
1 pinch crushed red pepper flakes (optional)
Parsley, for garnish (optional)
Directions
1 Place a Dutch oven over medium heat. Add oil and then onion, celery, and pepper. Cook, stirring occasionally, until all of the vegetables are tender, about 8 to 10 minutes.
2 Add beans, cumin, oregano, salt, and pepper. Cook, stirring frequently, until fragrant, about 3 to 5 minutes.
3 Stir in the broth and bring to a light boil. Reduce the heat to simmer and add kale. Cover and simmer until kale is tender, about 15 minutes.
4 Serve with a light sprinkling of Parmesan cheese and crushed red pepper flakes and parsley, if using.
Nutrition Facts
Amount per serving
calories
240
total fat
4g
saturated fat
0.8g
protein
13g
carbohydrates
39g
fiber
9.4g
sugar
4.9g
added sugar
0g
sodium
418mg
TAGS:
Dairy, Gluten-free, Anti-Inflammatory, Cholesterol-Conscious, Dinner, Lunch, High-Fiber, Mediterranean, Vegetarian
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9
Nataša Mandić/Stocksy
Red Lentil Dal
Dal is a staple of Indian cuisine made of split pulses or legumes. In this recipe, red lentils are used because they tend to cook more quickly than other varieties, so you can get dinner on the table in a hurry. Similar to a thick stew in texture, a dal is a delicious way to try legumes for the first time or enjoy them on the regular. Lentils are an excellent source of protein and a good source of fiber, per the USDA.
contains Wheat, Dairy
4.1 out of 28 reviews
SERVES
8
CALORIES PER SERVING
400
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
26 min
TOTAL TIME
36 min
Ingredients
1 tbsp extra-virgin olive oil
1 large yellow onion, diced
4 cloves garlic, minced
1 tbsp grated fresh ginger, or ¼ tsp ground ginger
1 tbsp garam masala or curry powder
1½ cups dried red lentils
3 cups low-sodium vegetable broth
1 13.5-oz can light coconut milk
1 14-oz can diced tomatoes
½ tsp kosher salt
1 lemon, cut into 8 wedges
4 pieces naan, preferably whole-grain, sliced in half
Directions
1 Heat a large skillet over medium heat. Add the oil and onion and cook, stirring frequently, until the onion begins to soften, about 5 minutes. Stir in the garlic, ginger, and garam masala, and cook until fragrant, about 1 minute more.
2 Stir in the lentils, broth, coconut milk, and tomatoes with their juices. Turn the heat to high and bring the mixture to a boil, then reduce the mixture to a simmer and cook, stirring frequently, until the lentils are softbut not mushy, about 15 minutes.
3 Season with salt, and serve with a lemon wedge and a halfpiece of naan.
Nutrition Facts
Amount per serving
calories
400
total fat
11g
saturated fat
3.1g
protein
14g
carbohydrates
61g
fiber
6.7g
sugar
5.7g
added sugar
1.9g
sodium
748mg
TAGS:
Wheat, Dairy, Mediterranean, Vegetarian, High-Fiber, Anti-Inflammatory, Dinner
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10
Getty Images
Mushroom, Tomato, and Herb Frittata
Frittatas are the best weeknight dinner you’re not making yet.Eggsare a great, protein-packed base for tons of different healthy vegetables, so you can load them into this meat-free dish, which is equally delicious warm or chilled. Greek yogurt adds a delicious tang and a dose of protein and calcium (at 20 percent of the daily value per cup, per theUSDA).
contains Dairy, Eggs
4.6 out of 20 reviews
SERVES
2
CALORIES PER SERVING
240
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
35 min
Ingredients
1 tbsp extra-virgin olive oil
1 lb baby portobello mushrooms, sliced
8 large eggs
⅓ cup plain nonfat Greek yogurt
¼ tsp kosher salt
¼ tsp freshly ground black pepper
1 tsp fresh thyme, finely chopped (plus more for garnish)
1 pinch crushed red pepper (optional)
1 pint cherry or grape tomatoes, sliced
Directions
1 Preheat oven to 400 degrees F. Place an ovenproof skillet over medium heat. Add olive oil and mushrooms and cook until mushrooms are browned and tender and liquid has evaporated, 10 to 12 minutes.
2 In a medium bowl, whisk together eggs, yogurt, salt, black pepper, thyme, and crushed red pepper (if using).
3 Pour egg mixture over mushrooms and stir gently to evenly distribute all ingredients. Transfer pan to preheated oven. Cook until eggs are fully set, about 8 to 10minutes. Remove from oven, top with tomatoes, and allow frittata to sit for 5 minutes before serving.
4 Garnish with additional fresh thyme and serve. Can be served hot or cold.
Nutrition Facts
Amount per serving
calories
240
total fat
4g
saturated fat
0g
protein
18g
carbohydrates
9g
fiber
2g
sugar
7g
added sugar
0g
sodium
744mg
Tips
Serve with a salad to complete your meal!
TAGS:
Dairy, Eggs, Anti-Inflammatory, Diabetes-Friendly, Heart-Healthy, Gluten-free, Dinner, Lunch, Mediterranean, Quick & Easy, Vegetarian