Eat Well

  • Balsamic Chicken and Zucchini

    Tags: Recipes

    Ingredients

    1/2 c. honey

    1/2 c. balsamic vinegar

    1 tbsp. orange zest

    1 tsp. chopped fresh oregano

    2 medium yellow zucchini (about 1 lb.)

    2 medium green zucchini (about 1 lb.)

    kosher … more

  • Chicken Kebabs with Creamy Pesto

    Tags: Recipes, News

    Serves: 4

    Per Serving: 211 calories; 7.3 g fat; 7 g carbohydrates; 27.9 g protein; 441 mg sodium

    Ingredients:

    2 teaspoons  grated lemon rind & … more

  • Pineapple Shrimp Fried Rice

    Tags: Recipes, News, Health Talk

    Per Serving:  4 Servings, Serving Size: ¼ cups

    Calories: 365.9

    Total Fat: 3.9g

    Carbohydrates: 58.7g

    Protein: 23.9g

    Ingredients:

    1 1/2 cups (uncooked) brown … more

  • Chicken Pesto Bake

    Tags: Recipes, News, Health Talk

    Per Serving:  4 Servings, Serving Size: 1 piece chicken

    Calories: 205

    Total Fat: 8.5

    Carbohydrates: 2.5

    Protein: 30 g

    Ingredients

    ·    & … more

  • Asparagus with Curry Butter

    Tags: Recipes, News

    Serves: 4

    Per Serving: 67 calories; 5 g fat; 6 g carbohydrates; 3 g protein; 161 mg sodium

    Ingredients: 

    2 teaspoons butter, melted

    1 teaspoon curry powder, (see Tip)

    1 … more

  • Spicy Roasted Almonds

    Tags: Recipes, News

    Serves: 4

    Per Serving: 196 calories; 10 g fat; 14 g carbohydrates; 13 g protein; 710 mg sodium

    Ingredients:

    1 cup raw almonds

    1 1/2 tsp olive oil

    1 tsp garlic powder

    1 tsp … more

  • Whole Wheat Blueberry Pancakes

    Tags: Recipes, News

    Serves: 5

    Per Serving: 160 calories; 2.6 g fat; 26.7 g carbohydrates; 9.8 g protein; 464 mg sodium

    Ingredients:

    1 1/4 cups whole wheat flour

    2 tsp baking powder

    1 egg

    1 … more

  • Banana Ice Cream

    Tags: Recipes, News

    Serves: 2 (about 1 cup)

    Per Serving (without add-ins): 61 calories; 0 g fat; 16 g carbohydrates; 1 g protein; 1 mg sodium

    Ingredients:

    1 large ripe banana

    Directions: … more

  • Sweet and Spicy Grilled Salmon

    Tags: Recipes, News

    Serves: 4

    Per Serving: 259 calories; 10.5 g fat; 8 g carbohydrates; 33 g protein; 514 mg sodium

    Ingredients:

    2 tablespoons hot sauce, such as Frank's

    1 … more

  • Perfectly Grilled Corn on the Cob

    Tags: Recipes, News

    Serves: 4-6

    Ingredients:

    8 ears corn

    Kosher salt

    BBQ Butter, recipe follows

    Herb Butter, recipe follows

    BBQ Butter:

    2 tablespoons canola oil

    1/2 small red onion, chopped

    2 … more

  • Fruit Medley with Mint and Lime

    Tags: Recipes, News

    Serves: 6

    Per Serving: 122 calories; 0.5 g fat; 30.6 g carbohydrates; 1.5 g protein; 2 mg sodium

    Ingredients:

    1 cup seedless green grapes, halved

    1 cup seedless red grapes, … more

  • Cherry Tomato-Halloumi Skewers

    Tags: Recipes, News

    Serves: 4

    Per Serving: 258 calories; 23 g fat; 3 g carbohydrates; 13 g protein; 663 mg sodium

    Ingredients:

    1/2 teaspoon minced garlic

    1/2 teaspoon Dijon mustard

    Pinch each … more

  • Grilled Artichokes

    Tags: Recipes, News

    Serves: 4

    Per Serving: 109 calories; 4 g fat; 17 g carbohydrates; 5 g protein; 298 mg sodium

    Ingredients:

    2 lemons

    4 large artichokes, (3-3 1/2 pounds total)

    1 tablespoon … more

  • Turkey Burgers with Special Sauce

    Tags: Recipes, News

    Serves: 4

    Per Serving: 318 calories; 7.3 g fat; 31.7 g carbohydrates; 32.5 g protein; 812 mg sodium

    Ingredients:

    1/4 cup chopped green onions

    2 tablespoons fresh orange … more

  • Omelet with Summer Vegetables

    Tags: Recipes, News

    Serves: 1

    Per Serving: 281 calories; 10.3 g fat; 25.3 g carbohydrates; 24.8 g protein; 547 mg sodium

    Ingredients:

    Cooking spray

    2/3 cup frozen whole-kernel corn, thawed

    1/2 … more

  • Creamy Avocado Pasta

    Tags: Recipes, News

    Serves: 3

    Per Serving: 210 calories; 13 g fat; 22 g carbohydrates; 3 g protein; 316 mg sodium

    Ingredients:

    9 oz uncooked wheat pasta

    1-2 cloves of garlic (to taste)

    1/4 cup … more

  • Garlic- Roasted Pork

    Tags: Recipes, News

    Serves: 8

    Per Serving: 203 calories; 11 g fat; 1 g carbohydrates; 23 g protein; 337 mg sodium

    Ingredients:

    6 cloves garlic, crushed and peeled

    2tbsp olive oil

    1tbsp dried … more

  • Snapper with Zucchini and Tomato

    Tags: Recipes, News

    Serves: 2

    Per Serving: 303 calories; 11.8 g fat; 7.8 g carbohydrates; 36.8 g protein; 602 mg sodium

    Ingredients:

    4tsp olive oil, divided

    1/2tsp salt, divided

    1/2tsp … more

  • Seared Tuna with Avocado Salsa

    Tags: Recipes, News

    Serves: 4

    Per Serving: 384 calories; 15.9 g fat; 17 g carbohydrates; 44.8 g protein; 504 mg sodium

    Ingredients:

       1 cup halved grape tomatoes

       1/2 … more

  • Crunchy Cereal Trail Mix

    Tags: Recipes, News

    Serves: 1 (1/3 cup)

    Per Serving: 123 calories; 5 g fat; 21 g carbohydrates; 2 g protein; 139 mg sodium

    Ingredients:

    1/4 cup Cheerios

    1tbsp pepitas

    2tsp raisins

    2tsp … more

  • English-Muffin Egg Pizza

    Tags: Recipes, News

    Serves: 4

    Per Serving: 332 calories; 17 g fat; 26 g carbohydrates; 7 g protein; 243 mg sodium

    Ingredients:

    4 English muffins

    olive oil

    tomato slices

    2 hard cooked eggs … more

  • Shrimp with Broccoli

    Tags: Recipes, News

    Serves: 4

    Per Serving: 139 calories; 5 g fat; 6 g carbohydrates; 18 g protein; 856 mg sodium

    Ingredients:

    2/3 cup bottled clam juice or reduced-sodium chicken broth

    1tsp … more

  • Banana-Nut Oatmeal

    Tags: Recipes, News

    Serves: 1

    Per Serving: 310 calories; 8 g fat; 57 g carbohydrates; 8 g protein; 0 mg sodium

    Ingredients:

    1/2 cup rolled oats

    1 cup water

    1 banana, sliced

    1tbsp chopped … more

  • Eggs Ole

    Tags: Recipes, News

    Serves: 1

    Per Serving: 287 calories; 16 g fat

    Ingredients:

    2 large eggs

    2tsp salsa

    1tbsp guacamole

    Directions:

    Crack the eggs into a preheated, nonstick skillet … more

  • Cheese and Spinach Stuffed Portobellos

    Tags: Recipes, News

    Serves: 4

    Per Serving: 196 calories; 10 g fat; 14 g carbohydrates; 13 g protein; 710 mg sodium

    Ingredients:

    4 large Portobello mushroom caps

    1/4tsp salt

    1/4tsp pepper

    1 … more

  • Apricot-Walnut Cereal Bars

    Tags: Recipes, News

    Serving size: 1 bar

    Per Serving : 286 calories; 11 g fat; 44 g carbohydrates; 5 g protein; 98 mg sodium

    Ingredients:

    3 cups old-fashioned oats

    1/2 cup chopped walnuts

    3 … more

  • Baked Onion Rings

    Tags: Recipes, News

    Serves: 2

    Per Serving: 75 calories; 0.6 g fat; 15 g carbohydrates; 3 g protein; 53 mg sodium; 1 mg cholesterol

    Ingredients:

    1 medium onion, sliced into 1/4 inch rings

    2 1/4 … more

  • Cauliflower Pizza Crust

    Tags: Recipes, News

    Serves: 6

    Per Serving: 59 calories; 3.5 g fat; 3.3 g carbohydrates; 4.3 g protein; 109 mg sodium; 38 mg cholesterol

    Ingredients:

    1/2 head cauliflower, coarsely chopped

    1/2 … more

  • Fried Egg and Avocado Toast

    Tags: Recipes, News

    Serves: 2

    Per Serving: 229 calories; 13 g fat; 16 g carbohydrates; 9 g protein; 249 mg sodium

    Ingredients:

    2 eggs- sunny side up

    2 slices of whole wheat bread

    1 small … more

  • Leftover Thanksgiving Turkey Hash

    Tags: Recipes, News

    Use that leftover Thanksgiving dinner for breakfast on Black Friday!

    Serves: 4

    Per Serving: 235 calories; 11 g fat; 17 g carbohydrates; 18 g protein; 0 mg cholesterol; 180 … more

  • Baked Sweet Potatoes

    Tags: Recipes, News

    Want a new healthy side dish to impress your friends and family at Thanksgiving? Look no further! This easy recipe will make anyone think you're a pro in the kitchen.

    Serves: 4

    Per … more

  • Ants on a Log

    Tags: Recipes, News

    Serves: 10

    Per Serving: 91 calories; 6.6 g fat; 6.4 g carbohydrates; 3.5 g protein; 0 mg cholesterol; 76 mg sodium

    Ingredients:

    5 Stalks of celery

    1/2 cup peanut butter

    1/4 … more

  • Roasted Pumpkin Seeds

    Tags: Recipes, News

    Serving Size: 2 1/2 tablespoons

    Per Serving: 54 calories; 3 g fat; 2 g fiber; 6 g carbohydrates; 2 g protein; 0 mg cholesterol; 0 g sugar; 6 mg calcium; 0 mg … more

  • Pumpkin Dip

    Tags: Recipes, News

    Serving Size: 2 Tablespoons of dip with 2 apple slices

    Yields: 12 servings

    Per Serving: 107 calories; 3.2 g fat(2 g sat); 1.4 g fiber; 18.3 g carbohydrates; 2 g protein; 10 mg cholesterol; 35 … more

  • Spiced Pumpkin Cookies

    Tags: Recipes, News

    Serving Size: 1 Cookie

    Per Serving: 72 calories; 2 g fat(0 g sat); 1 g fiber; 13 g carbohydrates; 1 g protein; 10 mg cholesterol; 9 g sugars; 22 mg calcium; 0 mg iron; 70 mg sodium; 87 mg … more

  • Pumpkin Oatmeal Anytime Squares

    Tags: Recipes, News

    Yields: 9-12 Squares

    Ingredients:

    1 flax egg: (1 tablespoon ground flax mixed with 3 tablespoons water)

    1/2 cup unsweetened canned pumpkin purée

    3/4 cup coconut sugar

    1 teaspoon pure … more

  • Berry-Oatmeal Bake

    Tags: Recipes, News

    Serves: 6

    Oatmeal

    • 2 teaspoons unsalted butter

    • 1 1/4 cups old-fashioned rolled oats

    • 3 tablspoons light brown sugar

    • Kosher Salt

    • 1 2/3 Cups plain unsweetened … more

  • Asian Slaw with Tofu and Shiitake Mushrooms

    Tags: Recipes, News

    A simple slaw is given an Asian twist with Bok Choy, Napa cabbage and a soy-wasabi dressing. The vibrant flavors and rich textures make this a great introduction to tofu for novices and skeptics. … more

  • Bok Choy-Apple Slaw

    Tags: Recipes, News

    Bok choy serves as a peppery alternative to cabbage in this crunchy and creamy slaw. Also try it with barbecued chicken!

    Serving Size: 3/4 cup

    Ingredients:

    1/3 cup reduced-fat sour cream … more

  • Low Fat Vanilla Bean Frozen Yogurt

    Tags: Recipes, News

    If you like the tangy taste of yogurt you’ll love this low-fat homemade frozen treat made with a combination of Greek yogurt and plain yogurt and real vanilla bean. Plus, it is never too& … more

  • Clean Peach Crumble

    Tags: Recipes, News

    This easy dessert tastes exactly like summer! Soft juicy peaches with a thick oaty crumb topping… Served with a scoop of vanilla ice cream, this healthy crumble is an irresistible summer … more

  • Spinach Strawberry Salad

    Tags: Recipes, News

    Servings: 4 

    Ingredients:

    1/2 shallot, finely chopped

    2 tablespoons raspberry or champagne vinegar

    2 tablespoons extra-virgin olive oil

    8 ounces baby spinach

    1 cup strawberries, thinly … more

  • Cilantro Lime Tilapia Tacos

    Tags: Recipes

    Servings: 4 

    Serving Size: 2 tacos 

    Ingredients:

    1 lb tilapia fillets, rinsed and pat dried

    1 tsp olive oil

    1 small onion, chopped

    4 garlic cloves, finely minced

    2 jalape& … more

  • Healthy Stuffed Rainbow Peppers

    Tags: Recipes, News

    Servings: 8 

    Prep Time: 55 minutes

    Ingredients

    2 tablespoons coconut oil

    ½ yellow onion, peeled and chopped

    4 minced garlic cloves

    1 pound ground turkey

    ½ cup fresh … more

  • Bok Choy-Apple Slaw

    Tags: Recipes

    Bok choy serves as a peppery alternative to cabbage in this crunchy and creamy slaw. Try it with barbecued chicken.

    Servings: 8, Serving Size: 3/4 cup

    Prep Time: 20 minutes

    Ingredients:

    1 … more

  • Calbacitas

    Tags: Recipes

    Enjoy this traditional Southwestern dish of sautéed summer squash, onions and peppers as a side or as a vegetarian filling for tacos.

    Servings: 6, Serving Size: 2/3 cup

    Prep Time: 20 … more

  • Asian Green Bean Stir Fry

    Tags: Recipes, News

    Pungent and savory black bean-garlic sauce is the secret ingredient in this ultra-quick stir-fry.

    Serves 4

    Serving size: 1 cup

    Ingredients:

    1 teaspoon sesame oil

    1 pound green beans, trimmed … more

  • Summer Veggie Casserole

    Tags: Recipes, News

    A veggie casserole is the perfect way to make good use of the abundant summer squash in your garden or farmers’ market. And because it’s a terrific source of the carotenoids lutein and … more

  • Sweet Potato Nachos

    Tags: Recipes, News

    What child won’t want to try orange nachos? The seasoned sweet potatoes with the mellow cheese create a wonderful combination for a snack or healthier game-day appetizer!

    Serves 6

    Serving … more

  • Fiesta Bean Salad

    Tags: News, Recipes, Health Talk

    This serves four as a main dish, if you prefer to have this as a side dish, then it would easily serve 8.

    Servings: 4; Size: little over 1 cup 

    Calories: 335, Fat: 11.5 g, Carb: 47 g, … more

  • Grilled Chicken Sausage with Zucchini and Peppers

    Tags: Recipes

    Need a quick weeknight dinner and don't feel like heating up the house? This 4-ingredient budget-friendly dish, cooked on the grill, is full of flavor and low in carbs. If desired, serve it with a … more

  • Spinach, Avocado & Mango Salad

    Tags: Recipes, News

    Spinach, Avocado & Mango Salad

    Makes: 4 servings, 2 cups each

    Total Time: 20 minutes

    Ingredients 

    Dressing 

    1/3 cup orange juice

    1 tablespoon red-wine vinegar

    2 tablespoons … more

  • Wake Up Smoothie

    Tags: Recipes, News, Health Talk

    With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

    Makes: 3 … more

  • Healthy Baked Chicken Nuggets

    Tags: Recipes

     

    Servings: 4 Serving Size: 1/4th of nuggets 

    Calories: 188, Fat: 4.5 g, Sat Fat: 1 g, Protein: 26 g, Carb: 8 g, Fiber: 0 g, Sugar: 0.5 g, Sodium: 427 mg, Chol: 57

    Ingredients

    1 … more

  • Mexi Melt

    Tags: Recipes

    Spread leftover refried beans on whole-wheat toast and top with salsa and cheese for an easy breakfast that has plenty of staying power.

    Makes: 1 serving; Total Time: 10 minutes … more

  • Maple-Nut Granola

    Tags: Recipes, News

    We love the maple-nut flavor combination of this heart-healthy granola, but feel free to substitute your favorite nuts or dried fruit for your own custom blend.

    Makes: 10 cups, 20 servings … more

  • Bagel Gone Bananas

    Tags: Recipes, News

    Talk about a grab-and-go breakfast: this bagel topped with nut butter and banana slices is ready in just 5 minutes and easy to eat on the run.

    Makes: 2 servings; Serving Size: 1/2 bagel each … more

  • Turkey and Black Bean Enchiladas

    Tags: Recipes, News

    For the enchilada lover out there, these enchiladas are great tasting, high in fiber and very filling! Top them with a little fat free sour cream, scallions or cilantro on top. Look for half point … more

  • Banana-Cocoa Smoothie

    Tags: Recipes

    A smoothie is a healthy way to get fruit and protein in a portable and satisfying meal. This smoothie delivers plenty of protein with flavors inspired by a banana split.

    Makes: 1 serving

    Active … more

  • Crock Pot Santa Fe Chicken

    Tags: Recipes

    Slow cooked shredded chicken with corn, tomatoes and black beans. Prep this the night before and turn your crock pot on in the morning for an easy weeknight meal.

    Servings: 8 servings  … more

  • Rosemary Balsamic Roasted Vegetables

    Tags: Recipes

    Roasting vegetables, like Brussels sprouts, cauliflower, carrots, turnips, etc. with a favorite herb like rosemary and a sweet hint of balsamic brings out the nutty flavors.

    Serves 8

    Serving size … more

  • Black Bean Smothered Sweet Potatoes

    Tags: Recipes, News

    For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete … more

  • Quick Breakfast Taco

    Tags: Recipes

    A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

    Yields: 1 serving; Serving Size: 2 … more

  • Winter Stir Fry

    Tags: Recipes

    This Asian-inspired stir fry is a flavorful alternative to all of those roasted veggies and winter soups you’ve probably been eating. It’s warm and comforting enough for the last weeks … more

  • Pork, White Bean and Kale Soup

    Tags: Recipes, News

    Kale is matched up here with white beans and chunks of lean pork tenderloin to create a soup that's satisfying and quick to make. Smoked paprika gives the soup a Spanish flair so some warm bread … more

  • Roasted Eggplant and Tomatoes

    Tags: Recipes, News

      

    Make both your brain and body happy with eggplant and tomatoes, the phytonutrient-rich stars of this flavorful, veggie-focused dish. Simple prep makes it the perfect side to any main … more