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Chocolate Scones RecipeChocolate Scones

Source: MyFoodDiary.com

Chocolate Scones Recipe
Low-sugar, whole wheat chocolate scones

These scones provide a sweet breakfast treat that will cure a chocolate craving without ruining your eating plan. They are made with whole wheat flour for extra fiber and slightly sweetened with raw sugar and dark chocolate chips. They are a healthier option when compared to store-bought scones that can contain as many as 500 calories and 22 grams of fat.

Nutrition Facts
Serving Size 1 scone
Amount Per Serving
151
Calories
% Daily Value*
11%
Total Fat 7.1g
22%Saturated Fat 4.4g
Trans Fat 0g
5%
Cholesterol 15mg
6%
Sodium 148mg
8%
Total Carbohydrate 22.7g
9%
Dietary Fiber 2.6g
Sugars 6.6g
Protein 3g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 scones

Prep time: 10 minutes

Bake time: 17 minutes

Ingredients

  • 1 ¼ cups whole wheat flour
  • 3 tbsp raw sugar
  • 2 tbsp unsweetened cocoa powder
  • 2 tsp baking powder
  • 1/8 tsp fine ground sea salt
  • ¼ cup cold unsalted butter, cubed
  • ½ cup + 1 tbsp fat-free milk
  • 2 tbsp dark chocolate chips

Directions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. In a medium bowl, stir together the flour, 2 tablespoons of the sugar, the cocoa powder, baking powder, and salt. Add the butter.
  3. Use a pastry blender or two knives to cut the butter into the dough until all the ingredients are combined and the butter is evenly distributed in pea-size pieces.
  4. Stir in the milk. Add the chocolate chips. Knead the ingredients into a thick dough until all ingredients are combined.
  5. Place the dough on a greased baking sheet or a baking sheet covered with a silicone mat. Shape it into a flat, 6-inch circle. Sprinkle the remaining 1 tablespoon of sugar over the dough, and press it in gently. Use a pastry cutter or a knife to cut the circle into 8 equal wedges.
  6. Leave the wedges intact and the scone dough in the circle, and bake for 15 to 17 minutes until the center is firm.
  7. Let cool for 2 to 3 minutes, and then use the pastry cutter or knife to retrace the cuts to separate the scones into wedges. Serve warm or at room temperature.

Spinach and Black Bean Lasagnas for Two RecipeSpinach and Black Bean Lasagnas for Two

Source: MyFoodDiary.com

Spinach and Black Bean Lasagna Recipe

These individual vegetarian lasagnas are great for a special occasion. Preparing lasagna in single servings allows you to use more nutrient-rich sauce and less high-calorie cheese. The spinach increases vegetable intake, and the black beans make it a hearty meal while adding protein and extra fiber.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
388
Calories
% Daily Value*
12%
Total Fat 7.9g
13%Saturated Fat 2.6g
Trans Fat 0g
3%
Cholesterol 10mg
14%
Sodium 311mg
21%
Total Carbohydrate 62g
43%
Dietary Fiber 12.1g
Sugars 10.4g
Protein 19.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Baking time: 35 minutes

Ingredients

  • ½ tbsp olive oil
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 cups fresh spinach, chopped
  • 1 ¾ cups low-sodium tomato sauce (about a 15 oz. can)
  • 1 tsp dried basil
  • ¾ tsp dried oregano
  • ½ tsp balsamic vinegar
  • ¼ tsp ground black pepper
  • 1/8 to ¼ tsp fine ground sea salt
  • 3 sheets dry, oven ready, lasagna noodles (7 x 3.25 inch sheets)
  • 1 cup no-salt-added black beans, rinsed and drained
  • ¼ cup finely shredded Parmesan cheese

Directions

  1. Preheat the oven to 375 degrees Fahrenheit. Spray two single serve ramekins or casserole dishes (about 4 x 5 inches in size) with non-stick cooking spray.
  2. In a medium skillet, heat the olive oil over medium-high. Add the onion and garlic. Cook for 3 minutes. Add the spinach, and cook 1 more minute.
  3. Reduce the heat to medium. Add the tomato sauce. Stir in the basil, oregano, balsamic vinegar, and black pepper. Simmer 5 minutes. Remove the sauce from the heat. Taste the sauce, and add the salt a little at time until it reaches your taste preferences.
  4. To make a lasagna, spoon about 1 tablespoon of the sauce into one of the baking dishes. You will need 3 noodles for each lasagna, so break the 3 sheets into 6 pieces that will fit into your baking dishes. Top the sauce with a piece of noodle.
  5. Spoon 3 tablespoons of sauce over the noodle, and top with ¼ cup of black beans. Place another noodle piece on top of the beans, and add 3 more tablespoons of sauce. Next, layer on another ¼ cup of beans. Add the final noodle, and finish with 3 more tablespoons of sauce. Sprinkle with half of the cheese.
  6. Repeat the same process for the second lasagna.
  7. Loosely cover each dish with aluminum foil, and place them on a baking sheet. Bake covered for 30 minutes or until the noodles are tender. Remove the foil, and bake for another 5 minutes. Let cool for 5 minutes before serving.

Fruit Nachos RecipeFruit Nachos

Source: MyFoodDiary.com

Fruit Nachos Recipe

Turn one of your favorite foods into a healthier sweet treat with this recipe. Baked corn tortillas with cinnamon provide a crunchy chip that is lower in saturated fat. They are perfect for scooping up fiber-rich fresh fruit salad. Feel free to substitute any of your favorites fruits for the ones used here.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
212
Calories
% Daily Value*
4%
Total Fat 2.8g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 11mg
15%
Total Carbohydrate 45.4g
21%
Dietary Fiber 5.8g
Sugars 17.6g
Protein 2.8g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 15 minutes

Broiling time: 2 minutes

Ingredients

  • 8 small corn tortillas
  • 1 tsp olive oil
  • 1 tbsp granulated sugar
  • ½ tsp + 1/8 tsp ground cinnamon
  • 1 Granny Smith apple, cubed
  • 1 orange, segmented and chopped
  • 1 medium banana, chopped
  • Juice of 1 lemon
  • 4 maraschino cherries, finely chopped

Directions

  1. Preheat the broiler and spray a baking sheet with non-stick cooking spray.
  2. Cut each corn tortilla into 8 pie-shaped wedges and place them in a medium bowl. Pour in the olive oil, sugar and a ½ teaspoon of the cinnamon. Toss the tortillas to coat them well with the oil, cinnamon, and sugar. Place them in a single layer on the baking sheet.
  3. Broil the tortillas for about 2 minutes. During this time you will need to watch them closely. Carefully flip them with tongs about every 30 seconds. They may brown unevenly, so remove the chips individually from the pan as each one gets browned and crispy.
  4. In a medium bowl, stir together the apple, orange and banana. Pour in the lemon juice and the remaining 1/8 teaspoon of cinnamon. Toss to mix all ingredients well.
  5. Divide the tortilla chips evenly among 4 serving plates. Top each with ¼ of the fruit salad. Sprinkle on an equal amount of chopped maraschino cherries to each plate just before serving.

Tuna and Chickpea Endive Bites RecipeTuna and Chickpea Endive Bites

Source: MyFoodDiary.com

Tuna and Chickpea Endive Bites Recipe
Tuna & Chickpea Endive Bites

When you need a healthy, filling appetizer, these endive bites are the perfect solution. They are low in calories while supplying protein and fiber. It’s a quick and easy recipe to serve for any occasion.

Nutrition Facts
Serving Size 1 endive bite
Amount Per Serving
32
Calories
% Daily Value*
1%
Total Fat 0.9g
0%Saturated Fat 0g
Trans Fat 0g
2%
Cholesterol 5mg
5%
Sodium 114mg
1%
Total Carbohydrate 3.3g
4%
Dietary Fiber 1.2g
Sugars 0.1g
Protein 3.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: About 25 bites

Preparation time: 20 minutes

Ingredients

  • 2 (5 oz.) cans solid white Albacore tuna packed in water, drained
  • 1 (15.5 oz.) can low-sodium chickpeas (garbanzo beans), rinsed and drained
  • 3 green onions, sliced
  • ¼ cup chopped roasted red peppers
  • ¼ cup chopped pepperoncini rings
  • 2 tbsp freshly squeezed lemon juice
  • 1 tsp chopped fresh dill
  • 1/8 tsp fine ground sea salt
  • 1 to 2 heads Belgian endive (25 leaves)

Directions

  1. In a medium bowl, stir together the tuna and chickpeas until the tuna is broken into smaller pieces and evenly distributed with the chickpeas.
  2. Reserve about 1 tablespoon of sliced green onions for garnish and place the rest in the bowl with the tuna and chickpeas. Add the red peppers, pepperoncini rings, lemon juice, dill and salt to the bowl. Stir well to combine all ingredients.
  3. Place the endive leaves on a flat serving platter so that they curve up to create a cup. Spoon about 1 tablespoon of the tuna and chickpea salad into each of the endive leaves. The amount will vary depending on the size of each leaf.
  4. Sprinkle the reserved green onions over the plate before serving.

Mushroom and Polenta Pot Pies RecipeMushroom and Polenta Pot Pies

Source: MyFoodDiary.com

Mushroom and Polenta Pot Pie Recipe

Comfort food doesn't have to be loaded with calories, fat, and sodium. These individual vegetarian pot pies are healthier and still satisfying. They are filled with vegetables in a rich gravy and covered with a crunchy polenta topping that is flavored with fresh herbs.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
195
Calories
% Daily Value*
4%
Total Fat 2.7g
2%Saturated Fat 0.4g
Trans Fat 0g
0%
Cholesterol 0mg
15%
Sodium 342mg
12%
Total Carbohydrate 36.4g
14%
Dietary Fiber 3.8g
Sugars 3.5g
Protein 5.3g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Baking time: 15 minutes

Ingredients

Polenta topping

  • 4 cups water
  • 1 cup dry polenta
  • ½ tsp garlic powder
  • ½ tsp chopped fresh parsley
  • ¼ tsp chopped fresh rosemary leaves
  • ¼ tsp salt
  • 1/8 tsp ground black pepper

Filling

  • 2 tsp olive oil
  • ¾ cup chopped onion
  • 2 medium carrots, peeled and sliced
  • 8 oz. sliced baby crimini mushrooms or white button mushrooms
  • ½ tsp chopped fresh parsley
  • ¼ tsp salt
  • ¼ tsp chopped fresh rosemary leaves
  • ¼ tsp ground black pepper
  • 1 cup unsalted vegetable, beef or chicken stock
  • 1 tbsp cornstarch
  • 1 tbsp water

Directions

To prepare the polenta:

  1. Prepare the polenta by bringing the 4 cups of water to a boil in a medium saucepan over medium high heat. Once the water boils, whisk in the polenta and reduce the heat to low. Continue to stir until it thickens, 1 to 2 minutes. Remove from the heat.
  2. Stir the garlic powder, ½ teaspoon of parsley, ¼ teaspoon of rosemary and salt, and the 1/8 teaspoon of black pepper into the polenta. Set aside.

To prepare the filling:

  1. In a medium skillet, heat the olive oil over medium-high. Add the onion and carrot, and cook for 5 minutes. Add the mushrooms, and cook for 5 more minutes until the mushrooms have darkened and the other vegetables are slightly tender.
  2. Stir in the ½ teaspoon of parsley and salt, and the ¼ teaspoon of rosemary and black pepper.
  3. Add the stock to the skillet. In a small dish, stir together the cornstarch and the water. Pour this into the skillet. Increase the heat to high and cook about 2 minutes, stirring often, until the stock thickens into a gravy that coats the vegetables.

To prepare the pot pies:

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Spray 4, 8-ounce ramekins with non-stick cooking spray and place them on a baking sheet. Divide the mushroom filling evenly between all four. Next, top each with an equal amount of the polenta. If it has thickened as it cooled, use clean hands to crumble and press the polenta over the filling.
  3. Bake for 15 minutes until the filling bubbles and the polenta begins to brown on top. Serve warm.
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