Chinese Chicken Salad

Prep and Cool time

1 hour 15 mins

Total time

1 hour 15 mins

 

Author: Vered DeLeeuw

Recipe type: Entree, Low-Carb

Yield: 4 servings

Ingredients

• 3 large cooked chicken breasts (1.5 lb.)
• 1 (14 oz) bag of pre-shredded coleslaw
• ⅓ cup (2 oz) thinly sliced green onions, green part only

Dressing:

• 2 tablespoons reduced sodium soy sauce
• 2 tablespoons sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon honey
• 1 heaping teaspoon minced garlic
• 1 teaspoon minced fresh ginger
• ¼ teaspoon red pepper flakes

Instructions

1. Use your hands to shred the chicken breasts. Place the chicken pieces in a very large mixing bowl.
2. Add the coleslaw and the green onions and toss together.
3. In a small jar, add the dressing ingredients. Shake well to mix. Pour over the salad and toss to coat (I use my hands to ensure everything is well-coated).
4. Refrigerate 1 hour to allow flavors to meld.

Nutrition Per Serving

Calories: 336; Fat: 13g; Carbohydrates: 12g; Sugar: 5g; Sodium: 402mg;Fiber: 3g; Protein: 42g

Stuffed Pumpkin

Prep and Cool time

10 mins

Cook time

55 mins

Total time

1 hour 5 mins

 

Recipe type: Entree, Gluten-Free, Low-Carb

Yield: 4 servings

Ingredients

• 2 (about 2 lb. each) sugar pumpkins
• 2 tablespoons extra virgin olive oil
• 1 lb. lean ground beef
• 1 teaspoon kosher salt plus extra for pumpkins
• ½ teaspoon black pepper plus extra for pumpkins
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon ground cumin
• ½ teaspoon dried thyme
• ½ teaspoon cinnamon

Instructions

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper.
2. Wipe the pumpkins clean with a wet paper towel. Microwave each pumpkin for 2 minutes (1 minute on each side), to make them just a little softer and easier to cut.
3. Using a sharp chef’s knife, cut the pumpkins in half. Scoop out the pulp and seeds, reserving the seeds for roasted pumpkin seeds.
4. Place the pumpkins, cut side down, on the prepared baking sheet. Bake until fork-tender, 45-50 minutes.
5. While the pumpkins are baking, prepare the filling. Heat the olive oil in a large, deep skillet over medium-high heat. Add the ground beef and cook until no longer raw, stirring to break the meat up as it cooks, about 5 minutes.
6. Stir in the salt, pepper, garlic powder, paprika, cumin, thyme and cinnamon. Cook, stirring, 2 more minutes.
7. Remove the filling from heat. When the pumpkins are ready, sprinkle them with a little kosher salt and black pepper, then stuff them with the filling.
8. Return the stuffed pumpkins to the oven. If you plan to serve right away, bake 10 more minutes, just until heated through. If you plan to serve later, lower oven heat to 200 degrees F and keep the stuffed pumpkins in the warm oven for up to 1 hour before serving.

Nutrition Per Serving

Serving size: ½ pumpkin; Calories: 416; Fat: 24g; Carbohydrates: 29g;Sugar: 0g; Sodium: 355mg; Fiber: 2g; Protein: 25g

Cranberry Cake

Prep and Cool time

15 mins

Cook time

40 mins

Total time

55 mins

Recipe type: Breakfast, Dessert, Gluten-Free, Paleo

Yield: 8 slices

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Ingredients

• ½ tablespoon butter or coconut oil for pan
• 4 large eggs
• ½ cup honey
• 2 teaspoons vanilla extract
• 1½ cups blanched almond flour
• ½ teaspoon kosher salt
• ½ teaspoon baking soda
• 1 cup (90 grams) fresh cranberries

Instructions

1. Preheat oven to 350 degrees F. Generously grease a 9-inch glass pie plate with butter or coconut oil.
2. In a large bowl, lightly whisk the eggs. One by one, gradually whisk in the honey, vanilla, almond flour, kosher salt and baking soda.
3. Using a spatula, fold in the cranberries.
4. Use the same spatula to transfer the batter onto the prepared pie plate.
5. Bake until puffy, browned and set, and a toothpick inserted in center comes out clean, about 30 minutes.
6. If after 30 minutes the cake is not yet fully baked, loosely tent it with foil to prevent over-browning, and continue baking 5-10 more minutes.
7. Cool the cake, in the pan on a cooling rack, to room temperature, about 30 minutes, then slice and serve. I keep leftovers in ziploc bags in the fridge, warming them very briefly in the microwave (10 seconds per slice) before serving.

Nutrition Per Serving

Serving size: 1 slice; Calories: 235; Fat: 13g; Carbohydrates: 23g; Sugar: 18g;Sodium: 193mg; Fiber: 3g; Protein: 8g

One-Bowl Banana Nut Muffins

Ingredients

• 3/4 cup (75 grams) walnut halves, chopped
• 3 medium bananas (about 1 cup mashed or 270 grams)
• 1/2 cup (160 grams) maple syrup
• 1/3 cup (70 grams) coconut oil, melted
• 1 large (50 grams) egg
• 3 tablespoons soy milk (or milk of choice)
• 1 teaspoon pure vanilla extract
• 1 teaspoon cinnamon
• 1/4 teaspoon freshly ground nutmeg
• 1/8 teaspoon ground all spice
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 1/2 cups + 1 tablespoon (200 grams) whole wheat pastry flour

Optional Toppings

• 1 tablespoon chia seeds
• Sugar for topping
• Shredded unsweetened coconut for topping

Directions

Preheat oven to 300 degrees F (150 degrees C). Place walnuts on a lined baking sheet and bake for 10 to 11 minutes. When the walnuts are done, take them out of the oven and bring the heat up to 350 degrees F (175 degrees C).

Mash banana with a fork to break up large chunks. Add the other wet ingredients to the mashed bananas (maple syrup, coconut oil, egg, soy milk, and vanilla extract).

Add the spices to the wet mixture and stir. Mix in the baking soda and salt. Gradually stir in the flour.

Fold in walnuts and chia seeds (if you’re using them).

Spray a 12-muffin pan with cooking spray. Distribute batter evenly among the tins. You can make either 12 smaller muffins or 11 larger ones.

Sprinkle some sugar and shredded coconut on top of each muffin.

Bake for 25 to 27 minutes or until a toothpick comes out clean.

Let muffins cool for 10 minutes before serving.

Nutrition Information

Serves: 11 |  Serving Size: 1 large muffin

Per serving: Calories: 250; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 17mg; Sodium: 233mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 13g; Protein: 4g

Nutrition Bonus: Potassium: 165mg; Iron: 8%; Vitamin A: 1%; Vitamin C: 4%; Calcium: 4%

Eggplant Lasagna Rolls

Eggplant Lasagna Rolls

Ingredients

• 2 medium (685 grams) eggplants, cut into 6-8 slices
• 1 (15 ounces or 425 grams) container low-fat ricotta cheese
• 1 cup (30 grams) chopped spinach leaves
• 1 large (50 grams) egg
• 10-12 fresh basil leaves, chopped
• 1 clove garlic, minced
• 2 cups (170 grams) shredded part skim, low-moisture mozzarella cheese
• 1 (15 ounces or 460 grams) can tomato sauce
• Salt and Ground Black Pepper to taste
• Fresh parsley, chopped (optional)

Directions

Preheat the oven to 425°F.

To slice the eggplants, chop the top and bottom ends off, and slice into 6-8 pieces lengthwise. Add the slices to a colander, and generously sprinkle with salt. Set aside for about 15 minutes or until the slices start to “sweat”. (Little droplets will form along the cut surfaces of the eggplant slices.)

Rinse the eggplant slices well, and pat dry with a paper towel. Arrange in a single layer on a cookie sheet, and generously spray with cooking oil. Flip the slices, and add oil to the other side. Bake for about 12 minutes or until slices are just beginning to get slightly browned. Remove from the oven and set a side to cool.

As the eggplant slices bake, make the cheese filling by combining the ricotta, spinach, egg, basil, garlic and 1 cup of the mozzarella cheese together in a large bowl. Sprinkle with salt and pepper, and stir to combine.

When the eggplant slices are cool enough to handle, you are ready to make your rolls. Spread 1/2 cup of the tomato sauce evenly along the bottom of a 9-inch by 13-inch baking dish.

Take a slice of eggplant, and add about 2-3 tablespoons of cheese filling to the center of the slice. Roll into a burrito shape so that the two ends fold over each other, and place end side down into your prepared baking dish. Continue rolling the eggplant slices until you’ve used up your cheese and eggplant slices.

Spoon the rest of the tomato sauce along the tops of the eggplant rolls in your pan. Top evenly with the rest of your mozzarella cheese.

Bake for 20-30 minutes or until cheese is melted and sauce in the bottom of the pan is bubbly.

Serve with chopped fresh parsley.

Nutrition Information

Serves: 5 |  Serving Size: 2 rolls

Per serving: Calories: 277; Total Fat: 14g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 55mg; Sodium: 893mg; Carbohydrate: 24g; Dietary Fiber: 8g; Sugar: 11g; Protein: 20g

Nutrition Bonus: Potassium: 930mg; Iron: 14%; Vitamin A: 47%; Vitamin C: 48%; Calcium: 30% 

10 Slow Cooker Dinners Under 380 Calories

Craving comfort food without all the hustle and bustle? For a fuss-free and flavorful meal requiring next to no effort, get to know your slow cooker! From savory chicken and pork dishes to lasagna and stuffed peppers, the sky’s the limit when it comes to Crock-Pot potential. Escape the cold with one of these delicious, healthy slow cooker dinners, all for less than 380 calories.

1. Slow Cooker Fajita Soup | Eating Bird Food
This recipe has all the goodness of classic Mexican fajitas without the sautéing step. Rather than chicken breasts, it calls for boneless, skinless chicken thighs for extra fat and flavor. Looking for some extra heat? Try using hot salsa. Top with cubed avocado, cilantro and a wedge of lime. Recipe makes 4 servings. Nutrition calculated with reduced-sodium broth.

Nutrition (per serving): Calories: 322; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 795mg; Carbohydrate: 20g; Dietary Fiber: 5g; Sugar: 10g; Protein: 33g

2. Crock-Pot Buffalo Chicken Lettuce Wraps | Skinnytaste
For all the goodness of wings without the added fat, whip up these easy, crave-worthy buffalo chicken wraps! Try them in lettuce cups or over baked tortilla chips with olives, jalapenos, tomatoes and a sprinkle of cheddar cheese for a play on nachos. Serve with celery and light blue cheese. Recipe makes 6 servings at 1/2 cup chicken plus veggies each.

Nutrition (per serving): Calories: 148; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Sodium: 879mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 2g; Protein: 25g

3. Slow Cooker Irish Beef Stew | Cook Smarts
Fill your home with the sinfully good aroma of this simple, budget-friendly Irish stew featuring tender beef, potatoes, peas and carrots. As an added bonus, this homey dish is packed with iron, vitamin A and vitamin C. Recipe makes 4 servings at 2 cups each.

Nutrition (per serving): Calories: 363; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 9mg; Sodium: 582mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g

4. Slow Cooker Jerk Chicken | The Healthy Maven
Drumsticks are making a comeback with this unique jerk chicken recipe; and trust us—the smell alone makes this recipe more than worth the wait! The drumsticks slow cook for 4 hours for extra tenderness before crisping up in the oven, making a great party appetizer or main dish. Serve with brown rice and beans or a tossed salad. Recipe makes 5 servings at 2 drumsticks each.

Nutrition (per serving): Calories: 253; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 184mg; Sodium: 376mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 4g; Protein: 34g

5. Crock-Pot Tofu Vegetable Curry | Hummusapien
Slow cooking tofu gives it plenty of time to absorb all the rich flavors of the warm curry and creamy coconut milk in this gluten-free, vegan-friendly curry. Serve over a bed of brown rice or quinoa. Recipe makes 4 to 5 servings. Nutrition calculated with 1/2 tsp salt.

Nutrition (per serving): Calories: 292; Total Fat: 14g; Saturated Fat: 9g; Monounsaturated Fat: 1g; Cholesterol: omg; Sodium: 718mg; Carbohydrate: 27g; Dietary Fiber: 9g; Sugar: 14g; Protein: 15g

6. Quinoa Black Bean Crock-Pot Stuffed Peppers | Pinch of Yum
Make Meatless Monday dinner even more delightful with these easy, customizable stuffed peppers, with minimal chopping and no precooking required. For a meat-lovers variation, try substituting the refried beans for a pound of uncooked lean sausage. Serve with guacamole and baked tortilla chips. Heat up your Crock-Pots, and get cooking! Recipe makes 6 servings.

Nutrition (per serving): Calories: 375; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 30mg; Sodium: 880mg; Carbohydrate: 48g; Dietary Fiber: 12g; Sugar: 6g; Protein: 19g

7. The Easiest Slow Cooker Beef, Barley & Vegetable Soup | Cook Smarts
Gather your ingredients, hit the start button, and head off to work knowing you’ll have a delicious and filling soup waiting for you when you get home. Complete with earthy thyme, bay leaves and tomato paste, this hearty slow cooker soup answers all your winter cravings. Recipe makes 6 servings.

Nutrition (per serving): Calories: 343; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 33mg; Sodium: 472mg; Carbohydrate: 50g; Dietary Fiber: 9g; Sugar: 7g; Protein: 18g

8. Easy Crock-Pot Chicken & Black Bean Taco Salad | Skinnytaste
Salad in a slow cooker? You heard us correctly! Black beans and chicken breasts are simmered in the Crock-Pot with taco seasoning and salsa to make a satisfying salad topper. This Mexican-inspired meal is packed with flavor, protein and fiber, all for under 300 calories. We promise you won’t miss the tortillas! Recipe makes 4 servings.

Nutrition (per serving): Calories: 290; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 69mg; Sodium: 521mg; Carbohydrate: 20g; Dietary Fiber: 8g; Sugar: 1g; Protein: 34g

9. Vegetable Chickpea Curry | Cooking Light
Warming Indian spices, chickpeas, simmered veggies and creamy coconut milk come together in this simple, aromatic curry. For an extra kick, try subbing poblano peppers for green bell peppers. Serve over quick-cooking whole grain couscous or a bed of spinach. Recipe makes 6 servings at 1 1/3 cups vegetable mixture plus 1 lemon wedge each.

Nutrition (per serving): Calories: 276; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 623mg; Carbohydrate: 45g; Dietary Fiber: 11g; Sugar: 8g; Protein: 11g

10. Hearty Beef Stroganoff | Clean Eating Magazine
Creamy beef stroganoff may not be the first meal that comes to mind when you think of health food; but this cleaner version of the classic requires no butter and about half of the sour cream than traditional stroganoff. We promise that this lighter recipe will tantalize your taste budsand your waistline. Serve over whole grain noodles or brown rice. Recipe makes 6 servings at 1 cup each.

Nutrition (per serving): Calories: 302; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 91mg; Sodium: 305mg; Carbohydrate: 8g; Dietary Fiber: 1g; Sugar: 3g; Protein: 26g