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Kick off 2015 with my 15 must-try recipes! Healthy is delicious. Here’s to a happier new year and a healthier new you in 2015!
1. Zucchini Fritters | Damn Delicious Nutritious and delicious zucchini fritters is a great way to sneak color and veggies onto the plate. Grated zucchini, parmesan cheese and eggs are whisked together then pan-fried to a golden brown crunch! Recipe makes 4 servings of fritters for a snack or appetizer.
Nutrition (per serving): Calories: 162; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 52mg; Sodium: 720mg; Total Carbohydrate: 12g; Dietary Fiber: 2g; Sugars: 3g; Protein: 7g
2. Garlic Prawns + Avocado Crostini | Cafe Delites Garlicky lemon-infused prawns and creamy avocado salad grace crunchy ciabatta slices in this simple crostini recipe. Prawns and avocado salad can be made separately ahead of time then assembled into crostinis when you’re ready. Recipe makes 10 servings of 1 crostini each.
Nutrition (per serving): Calories: 163; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 90mg; Total Carbohydrate: 19g; Dietary Fiber: 2g; Sugars: 1g; Protein: 6g
3. Super Easy Coconut French Toast Bake | Pinch of Yum Make an impressive and decadent brunch or breakfast in bed with this recipe for coconut French toast bake. Each loaf is made from torn sweet bread pieces soaked in coconut milk and studded with fruit toppings. Recipe makes 12 servings.
Nutrition (per serving)*: Calories: 265; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 1g; Cholesterol: 140mg; Sodium: 149mg; Total Carbohydrate: 30g; Dietary Fiber: 2g; Sugars: 10g; Protein: 8g
*Nutrition information is for the following toppings, but you can mix and match: 2 medium bananas + 2 cups strawberry halves + 1/4 cup of unsweetened coconut flakes + 1/4 cup maple syrup.
4. Lemon Chicken Piccata| Jo Cooks Chicken piccata is a fresh Italian dinner main that can be made with a few common ingredients from your kitchen pantry. Lean chicken breast is dredged in flour then cooked in butter, garlic, lemon juice, wine and capers. Recipe makes 4 servings of 1/2 chicken breast each.
Nutrition (per serving): Calories: 376; Total Fat: 20g; Saturated Fat: 9g; Monounsaturated Fat: 8g; Cholesterol: 99mg; Sodium: 498mg; Total Carbohydrate: 19g; Dietary Fiber: 1g; Sugars: 1g; Protein: 30g
5. Mini Quiche Cups | Peas and Crayons Mini quiche cups are a portion-controlled way to do breakfast or brunch. These bite-sized edibles are made in 15 minutes by combining inexpensive phyllo cups, eggs and savory toppings. Just mix, pour, bake! Recipe makes 15 servings of 1 quiche cup each.
Nutrition (per serving)*: Calories: 41; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 33mg; Sodium: 98mg; Total Carbohydrate: 2g; Dietary Fiber: 0g; Sugars: 0g; Protein: 3g
*Nutrition information is for these toppings but you can come up with your own: 1 cup cooked spinach, 1/4 cup diced onion, 1/4 cup, 1 teaspoon red pepper flakes, 1 tablespoon hot sauce, 3 slices bacon.
6. Roasted Red Pepper & Chicken Collard Wrap | i.run.on.nutrition Here’s a great idea for low carb wraps–use large collard leaves! The wraps are filled with grated carrots, lean chicken, hummus, avocado, tomatoes and are the image of clean eating. Recipe makes 1 collard wrap and is versatile enough for you to sub-in other ingredients for the filling.
Nutrition (per serving): Calories: 295; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 72mg; Sodium: 219mg; Total Carbohydrate: 16g; Dietary Fiber: 8g; Sugars: 4g; Protein: 31g
7. Crunchy Cabbage Salad with Spicy Peanut Dressing | Scaling Back Blog Throw this colorful salad in the face of typical greasy Chinese food! Crunchy cabbage, sweet carrots, lush avocado and nutty cashews are drizzled with a spicy peanut dressing. This makes an awesome entree salad, and you can add chicken or tofu to up the protein. Recipe makes 4 servings.
Nutrition (per serving): Calories: 341; Total Fat: 16g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 2mg; Sodium: 244mg; Total Carbohydrate: 44g; Dietary Fiber: 16g; Sugars: 18g; Protein: 18g
8. Little Pomegranate Dessert Cups| Cook the Story These rich and creamy dessert cups are sweet but not too sweet. They’re a modest bite-sized dessert treat that you won’t feel bad eating. You can make these ahead of time and serve as a frozen dessert or reheated. Recipe makes 30 servings of 1 cup each.
Nutrition (per serving): Calories: 51; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 7mg; Sodium: 50mg; Total Carbohydrate: 6g; Dietary Fiber: 0g; Sugars: 4g; Protein: 1g
9. Vegetable Beef Soup| Gimme Some Oven Snuggle up to a piping bowl of hearty beef stew with tender vegetables. Sipping on soup is the ultimate comfort item and making soup from scratch means you can control the amount of salt that goes into it. Recipe makes 8 servings of 1 chunky bowl each.
Nutrition (per serving): Calories: 352; Total Fat: 20g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 54mg; Sodium: 418mg; Total Carbohydrate: 19g; Dietary Fiber: 3g; Sugars: 5g; Protein: 18g
10. Nutty Strawberry-Banana Quesadillas | Ambitious Kitchen Nutty breakfast quesadilla is made with peanut butter and filled with fresh fruit slices. These crispy quesadillas are packed with protein and fiber, and make for a good post workout meal. Recipe makes 2 servings.
Nutrition (per serving): Calories: 385; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 363mg; Total Carbohydrate: 67g; Dietary Fiber: 12g; Sugars: 25g; Protein: 11g
11. Lemon & Thyme Pan Seared Cod| The Way to His Heart Plan your dinner with healthy semi-homemade recipes like this lemon & thyme cod served on a bed of parboiled rice. This recipe is high in protein, low in sodium and tastes like a million bucks! Recipe makes 4 servings of 1 cod filet + 1/2 cup of cooked rice each.
Nutrition (per serving): Calories: 311; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 65mg; Sodium: 270mg; Total Carbohydrate: 21g; Dietary Fiber: 3g; Sugars: 1g; Protein: 23g
12. Grilled Chicken and Portobello Mushroom Sandwich | Fuss Free Cooking Sandwiches using leftover ingredients are great for low key lunches. This recipe for leftover grilled chicken is moistened with portobello mushroom and runny eggs. Recipe makes 2 servings of 1 club sandwich each. Serve open-faced style if you want to cut out some carbs.
Nutrition (per serving): Calories: 378; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Cholesterol: 248mg; Sodium: 571mg; Total Carbohydrate: 33g; Dietary Fiber: 7g; Sugars: 7g; Protein: 28g
13. Berry Green Layered Smoothie | Fit Foodie Finds Here’s a berry delicious idea: instead of blending all your smoothie ingredients together, layer two different smoothies for a beautiful color and fun taste. This recipe for berry green layered smoothie makes 2 servings of 1 smoothie each.
Nutrition (per serving): Calories: 282; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 158mg; Total Carbohydrate: 65g; Dietary Fiber: 10g; Sugars: 48g; Protein: 16g
14. Oven Baked Fried Chicken | The Law Student’s Wife This year don’t let your hankering for fried chicken hold you back from your health goals. Try out this oven-baked version using light cornflake pieces as breading and low-fat buttermilk to keep the chicken breast nice and juicy. Recipe makes 12 servings of 1 chicken breast each.
Nutrition (per serving): Calories: 182; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 62mg; Sodium: 454mg; Total Carbohydrate: 12g; Dietary Fiber: 1g; Sugars: 3g; Protein: 25g
15. Sausage Egg Nests| Hello Healthy by MyFitnessPal Check out our recipe for sausage egg nests as a healthy alternative to greasy egg casseroles. Each little nest is made from whipped eggs and chicken sausage then topped with savory sprinkles of bacon, cheese and fragrant green onion. Recipe makes 6 servings of 2 sausage egg nest each.
Nutrition (per serving): Calories: 242; Total Fat: 15g; Saturated Fat: 6g; Cholesterol: 201mg; Sodium: 594mg; Total Carbohydrate: 9g; Dietary Fiber: 1g; Sugars: 1g; Protein: 17g