Italian Zucchini Boats
Ingredients
- 4 medium zucchini
- 1/2 teaspoon dried Italian seasoning
- 2 teaspoons olive oil
- salt and pepper to taste
- 1lb ground turkey
- 1/2 cup onion, diced
- 1 teaspoon garlic, minced
- 2 cups marinara sauce
- 3/4 cups shredded mozzarella
- 1 tablespoon chopped parsley
- cooking spray
Directions
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Step 1
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| Preheat the oven to 400 degrees F. Coat a 9x13 inch baking dish with cooking spray. |
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Step 2
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| Cut the zucchini in half lengthwise, then trim off the stem ends. Use a spoon to carefully scoop the flesh out of the zucchini. Arrange the zucchini in the baking dish. |
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Step 3
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| Sprinkle the Italian seasoning, salt, and pepper over the zucchini shells. |
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Step 4
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| Heat the olive oil in a large pan over medium high heat. Add the ground turkey, onion, garlic and cook until cooked through (5-10 minutes). |
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Step 5
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| Season the meat with salt and pepper to taste. |
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Step 6
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| Pour the marinara sauce into the pan and bring to a simmer. Cook for 5 minutes on low heat. |
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Step 7
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| Spoon the meat mixture evenly into the zucchini shells, and top with shredded mozzarella cheese. |
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Step 8
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| Bake in the oven for 25 minutes, or until zucchini is tender and cheese is melted and golden brown. |
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Step 9
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| Remove from oven, sprinkle with parsley and serve! |
Grilled Peaches and Apricots
Ingredients
- 4 ripe peaches
- 4 ripe apricots
- 8 walnut halves
- 1 tablespoon honey
- 1 teaspoon olive oil
Directions
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Step 1
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| Preheat the grill. Half peaches and apricots and remove the pits. Brush open faced halves of fruit with oil. |
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Step 2
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| Grill open face down for about 3 minutes. The fruit should have distinct grill marks. |
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Step 3
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| Toast walnuts on a dry pan for 2-3 minutes. |
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Step 4
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| Top fruit halves with toasted walnuts and a little bit of honey. |
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Step 5
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| Serve immediately. |
The SuperBowl….a great excuse for a party! But not a great excuse for busting through your belt! Here are some easy and enjoyable dip recipes to bring to your football fiesta! All can be served with fresh vegetables (low calorie and high in fiber), or whole grain crackers or tortillas.
Extra-Easy Hummus
Hummus is a great choice for dipping! With fiber and protein from the chickpeas, it leaves you feeling more satisfied than many others. It can also be very versatile in flavor. Try adding more garlic, roasted red peppers, or experiment with other herbs and spices to change the flavor!
Ingredients
- 15-oz can low sodium chickpeas, rinsed and drained
- 2 tablespoons extra virgin olive oil
- lemon juice to taste
- minced garlic to taste
- crushed red pepper flakes, optional
Directions
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Step 1
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| Combine all ingredients in food processor and blend until smooth. Serve with fresh vegetables or whole grain crackers. |
Quick & Easy Black Bean Dip
Per 1 tablespoon: ~20kcals, 3g carbs, 1g fiber, 1g protein.
Ingredients
- 15-oz can low sodium black beans, rinsed
- 1/2-1 cup prepared salsa
- 2 tablespoons lime juice
- 2 tablespoons fresh cilantro
- 1/4 teaspoon ground cumin
- salt and black pepper to taste
Directions
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Step 1
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| Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper. |
Skinny and Satisfying Artichoke Dip
Ingredients
- 14-oz can artichoke hearts, rinse, drained and chopped
- 1 clove garlic, minced
- 1 cup plain non-fat greek yogurt
- 1/2-3/4 cup grated parmesan cheese
- 1 tablespoon whole grain breadcrumbs, seasoned
Note
This dip is super easy to prep and much better for your waist then typical artichoke dip recipes. Still creamy and cheesy, but with less fat and calories, and more protein from the greek yogurt!
Directions
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Step 1
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| Preheat oven to 375F. Combine chopped artichokes,greek yogurt, garlic and cheese in medium bowl until well-mixed. Transfer to glass backing dish. Sprinkle with bread crumbs. Bake until bubbling, about 25 to 30 minutes. Cool for 5 to 7 minutes before serving. Serve with fresh vegetable sticks or whole grain tortilla chips. |
Here are some quick and easy recipes for a soup that will please your palate!
Black Bean Soup
This soup is a quick and easy fix for those chilly nights! Packed with fiber and protein from beans, and a little kick from the spices, this soup is sure to warm the soul! Serve with a side of grilled chicken or fish for some extra lean protein, and a simple green leafy salad and your meal is complete!
Per 1 1/4 cup soup: 2 servings grains/starchy vegetables, 1/2 serving vegetables, 1 serving protein, 1 serving fat/oils
Ingredients
- 1 tablespoon canola oil
- 1 small onion, chopped
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 2 15-oz cans low sodium black beans, rinsed well
- 3 cups water
- 1/2 cup of your favorite prepared salsa
- pinch of salt
- lime juice
- plain non fat greek yogurt (for garnish)
- fresh clilantro (for garnish)
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Directions
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Step 1
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| Heat oil in a large saucepan over medium heat. Add onion and cook until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook for about 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice. |
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Step 2
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| Transfer half the soup to a blender and puree. Stir the puree back into the saucepan. Serve with a dollop of greek yogurt and cilantro, if desired. |
Veggie Loaded Soup
A simple way to enjoy your veggies! Try mixing it up with different vegetable combinations and herbs. Add beans for some extra protein and fiber, or try adding some tofu for a more complete meal!
Per serving: 1 tsp fat/oil, 2 servings vegetables
Ingredients
- 1 tablespoon olive oil
- 1/2 large onion, chopped
- 2 ribs celery, chopped
- 2 large carrots, chopped
- 2 cups mixed veggies, chopped (ie. zucchini, green beans, summer squash)
- 1 teaspoon thyme
- salt (to taste)
- 1 teaspoon oregano
- 1 bay leaf
- 3 cups low sodium vegetable broth
- 1 15-oz can tomatoes
Directions
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Step 1
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Heat oil in a large stock pot. Add onion, carrots and celery. Heat while stirring for 3-4 minutes or until onions are soft. Add the rest of the vegetables and heat for 1-2 more minutes.
Add salt, thyme and oregano, stirring to coat the vegetables well.
Add bay leaf and vegetable broth. Bring to a simmer.
Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked. Adjust seasonings to taste.
Remove the bay leaf and serve with a pinch of fresh parmesan! |
Check out this delicious and super quick-prep Curried Cauliflower Soup recipe from Woman’s Day. Replace the chicken broth with veggie broth and you’ve got another great vegetarian-friendly meal!
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