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Mushroom Marinara Sandwiches RecipeMushroom Marinara Sandwiches

Source: MyFoodDiary.com
Recipe

Mushroom Marinara Sandwiches Recipe

Research shows that mushrooms contain specific dietary fibers that are associated with lowering cholesterol while also providing protein and vitamins. Exotic varieties tend to get the attention for their nutrients, but white button mushrooms provide many of the same health benefits. Adding mushrooms to a hearty sandwich like this one is a nutritious way to lighten up a recipe and still get the filling meal you crave.

Nutrition Facts
Serving Size 1 sandwich
Amount Per Serving
217
Calories
% Daily Value*
10%
Total Fat 6.7g
7%Saturated Fat 1.4g
Trans Fat 0g
2%
Cholesterol 5mg
18%
Sodium 416mg
12%
Total Carbohydrate 34.6g
25%
Dietary Fiber 6.9g
Sugars 10.4g
Protein 9.9g
*
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 sandwiches

Preparation time: 15 minutes

Cooking time: 15 minutes

Ingredients

  • 1 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 small onion, thinly sliced
  • 1 can (14.5 oz.) no-salt-added diced tomatoes
  • 2 tbsp tomato paste, without salt
  • 1 tsp raw sugar
  • 1 tbsp dried basil
  • 1 tsp dried oregano
  • 16 to 18 white button mushrooms, sliced
  • ¼ tsp salt
  • 1/8 tsp ground black pepper
  • ¼ tsp crushed red pepper (optional)
  • 4 whole wheat sandwich buns
  • ½ cup shredded, part-skim mozzarella cheese

Directions

  1. In a large, deep skillet, heat the olive oil over medium-high, and then add the garlic and onions. Cook about 2 minutes.
  2. Next add the tomatoes, tomato paste, sugar, basil, and oregano. Cook for about 5 minutes until the tomatoes and onions are softened and most of the liquid has evaporated.
  3. Add the mushrooms. Cook about 2 minutes, just until the mushrooms begin to darken and shrink. Stir in the salt, pepper, and crushed red pepper. Remove from the heat and set aside.
  4. Preheat your broiler to high and broil the sandwich buns cut-side up on a baking sheet. Remove after 1 to 2 minutes when they are slightly browned. Remove the top portion of the buns from the baking sheet and set aside.
  5. Top each bottom bun with about ¾ cup of the mushroom mixture and then top with 2 tablespoons of cheese. Place the baking sheet under the broiler for about 2 to 3 minutes, or until the cheese is browned and bubbly.
  6. Remove from the oven, transfer the bottom bun to a plate. Place the top portion of the bun on the sandwich and serve warm.

Whole Wheat Honey Apricot Pancakes RecipeWhole Wheat Honey Apricot Pancakes

Source: MyFoodDiary.com
Recipe

Whole Wheat Honey Apricot Pancakes Recipe

Starting your day with a high-sugar breakfast that is full of refined grains is sure to leave you feeling sluggish in a few hours. This doesn’t mean that you have to give up your favorite breakfast foods. Adding whole wheat flour and oats to your pancakes gives them plenty of protein and fiber to keep your energy up all morning.

Nutrition Facts
Serving Size 2 pancakes
Amount Per Serving
264
Calories
% Daily Value*
13%
Total Fat 8.6g
9%Saturated Fat 1.8g
Trans Fat 0g
14%
Cholesterol 41mg
20%
Sodium 454mg
13%
Total Carbohydrate 38.4g
16%
Dietary Fiber 4.6g
Sugars 7g
Protein 8.9g
*
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: 5 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

  • 1 cup whole wheat flour
  • ½ cup old fashioned rolled oats
  • 1 ½ tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 egg
  • 2 tbsp olive oil
  • 1 tbsp honey
  • 1 tsp vanilla extract
  • 1 ¼ cup low-fat buttermilk
  • ½ cup chopped dried apricots

Directions

  1. In a large bowl, stir together the flour, oats, baking powder, baking soda, and salt. In a separate medium-sized bowl, whisk together the egg, olive oil, honey, vanilla, and buttermilk.
  2. Pour the wet ingredients into the dry ingredients and stir the batter just until all ingredients are incorporated. Let it sit for 3 to 5 minutes.
  3. Spray a non-stick skillet with cooking spray. Heat the skillet to medium. Add ¼ cup of batter to the skillet for each pancake. Sprinkle the top of each pancake with about 2 teaspoons of chopped apricots. (Cook 2 to 3 pancakes at a time depending on the size of your skillet.)
  4. Let the pancakes cook until bubbles appear, about 2 minutes. Flip and cook on the other side for 2 more minutes. Transfer the pancakes to a plate or baking sheet, and repeat the process with the remaining batter. You can keep pancakes warm by placing the baking sheet in a warm oven (about 200 degrees Fahrenheit) while you cook the remaining batter.
  5. Serve warm. Top with more chopped apricots, a drizzle of honey, or a dollop of vanilla yogurt, if desired.

Cranberry Orange Quinoa RecipeCranberry Orange Quinoa Recipe

Source: MyFoodDiary.com
Recipe

If you haven't had quinoa yet, this recipe provides the perfect opportunity to try it. This whole grain is often served as a savory dish, but it’s nutty flavor goes well with sweet orange and honey too. Quinoa contains high-quality protein with all nine essential amino acids. The orange and the cranberries add both fiber and vitamin C.

Tips for the cook: Dried cranberries can be substituted for fresh cranberries, but keep in mind that they will be sweeter due to the sugar added during processing. They may increase both the calorie content and the sugar content in the recipe.

Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
202
Calories
% Daily Value*
7%
Total Fat 4.6g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 4mg
12%
Total Carbohydrate 36.6g
14%
Dietary Fiber 3.9g
Sugars 11.6g
Protein 4.7g
*
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.

Total preparation time: 15 minutes

Yield: About 4, ½-cup servings

Ingredients

  • 2 cups cooked quinoa (about ¾ cup dry)
  • ½ cup fresh cranberries
  • 1 orange, peeled and chopped
  • 1 tsp orange zest
  • Juice of 1 orange
  • Juice of 1 lemon
  • 1 ½ tbsp honey
  • 2 tbsp chopped walnuts (optional)

Directions

  1. Place the cooked quinoa in a medium-sized bowl and set aside.
  2. Put the cranberries in a small food processor and pulse until all the berries are chopped. Add the cranberries to the quinoa. Next add the chopped orange, and stir the fruit together with the quinoa.
  3. In a small dish, whisk together the orange zest, orange juice, lemon juice, and honey. Pour this dressing over the quinoa. Add the walnuts, if desired.
  4. Stir all ingredients until the quinoa and dressing are mixed.

Rosemary Garlic Popcorn RecipeRosemary Garlic Popcorn Recipe

Source: MyFoodDiary.com
Recipe

Rosemary Garlic Popcorn Recipe

Air-popped popcorn makes a filling, whole grain snack, but it doesn't have to be plain to be healthy. This version is dressed up with the rich flavors of garlic, rosemary, and a light sprinkle of salt.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
122
Calories
% Daily Value*
8%
Total Fat 5.4g
4%Saturated Fat 0.8g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 48mg
6%
Total Carbohydrate 17g
12%
Dietary Fiber 3.3g
Sugars 0.2g
Protein 2.7g
*
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: 6 servings

Preparation time: 35 minutes

Ingredients

  • 2 tbsp olive oil
  • 2 cloves garlic, peeled and smashed
  • 1, 4-inch long sprig of fresh rosemary
  • ½ cup popcorn kernels, air-popped
  • 1/8 tsp fine ground sea salt
  • Pinch of black ground pepper (optional)

Directions

  1. Place the olive oil in a small saucepan and add the garlic. Heat the oil on medium, just until it begins to bubble, 1 to 2 minutes.
  2. Remove from the heat and add the rosemary sprig. Let sit for 30 minutes.
  3. Place the popcorn in a large bowl. Strain the oil and discard the garlic and rosemary. Pour the oil over the popcorn.
  4. Use a large spoon to toss the popcorn in the oil. Sprinkle with the salt and pepper, toss again, and serve.

Black Bean Chipotle Tacos with Fresh Salsa RecipeBlack Bean Chipotle Tacos with Fresh Salsa

Source: MyFoodDiary.com
Recipe

Black Bean Chipotle Tacos with Fresh Salsa Recipe

Tacos don’t need to be loaded with high-calorie, high-fat ingredients to taste good. In this recipe, protein and fiber-rich black beans are given a spicy kick with chipotle peppers. Hold the cheese, too. One bite of this fresh salsa and you won’t miss it. Packed with tomatoes, cucumber, and tangy lemon juice, it is full of disease-fighting antioxidants.

Nutrition Facts
Serving Size 1 taco
Amount Per Serving
132
Calories
% Daily Value*
2%
Total Fat 1.3g
0%Saturated Fat 0.1g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 153mg
8%
Total Carbohydrate 24.6g
21%
Dietary Fiber 5.8g
Sugars 1.5g
Protein 6.2g
*
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: 6 tacos

Preparation time: 20 minutes
Cooking time: 5 minutes

Ingredients


Salsa

  • 2 Roma tomatoes, cored and chopped
  • ¼ cup chopped English cucumber
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • ¼ cup chopped fresh cilantro
  • 2 tbsp fresh lemon juice
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper

Tacos

  • 1 (15 oz.) can no salt added black beans, rinsed and drained
  • ¼ cup vegetable stock
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 chipotle peppers in adobo, minced
  • 6 small (6 inch) corn or flour tortillas, warmed


Directions

  1. Combine all of the salsa ingredients in a small bowl. Set aside.
  2. Add the black beans and the vegetable stock to a deep skillet and turn to medium heat. Add the onions and garlic and cook for about 2 minutes. As it cooks, gently smash a few beans so that you have a combination of mashed and whole beans for your tacos. Add the chipotle peppers and continue to cook until the vegetable stock evaporates and you are left with a thick black bean filling, about 2 to 3 more minutes.
  3. Divide the black beans evenly among the 6 tortillas, about 1/3 cup per taco. Top each with about 2 to 3 tablespoons of the salsa. Serve while the black beans are still warm.
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