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Ginger Chicken Lettuce Wraps RecipeGinger Chicken Lettuce Wraps

Source: MyFoodDiary.com

Ginger Chicken Lettuce Wraps Recipe

Lettuce wraps make a nutritious meal that is ready in minutes. This version includes extra vegetables with the chicken filling to increase the servings and nutrients for a budget-friendly way to feed the family. Add brown or black rice to your wraps to make the meal even more filling.

Nutrition Facts
Serving Size 1/3 recipe
Amount Per Serving
194
Calories
% Daily Value*
9%
Total Fat 5.8g
3%Saturated Fat 0.6g
Trans Fat 0g
13%
Cholesterol 39mg
13%
Sodium 308mg
6%
Total Carbohydrate 19.3g
17%
Dietary Fiber 4.7g
Sugars 11.2g
Protein 18.3g
*
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: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes

Ingredients

  • 1 tbsp olive oil
  • ½ cup diced onion
  • 2 cloves garlic, minced
  • 2 small carrots, peeled and diced
  • ½ lb. chicken breast meat, cubed
  • 1 tbsp freshly grated ginger
  • 2 cups thinly-sliced napa cabbage
  • 1 tbsp honey
  • 1 tsp low sodium soy sauce
  • 1 tsp rice vinegar
  • Leaves from one head of romaine or butter lettuce

Topping options: sliced green onions, chopped peanuts, chili sauce

Directions

  1. Heat the oil in a large skillet or wok over medium-high. Add the onion, garlic, and carrots. Cook for 5 minutes, or until the vegetables begin to soften.
  2. Add the chicken and cook for 5 to 7 minutes, until it is cooked through and no longer pink.
  3. Reduce the heat to medium. Add the ginger and cook for 1 minute. Stir in the cabbage and cook until it begins to wilt, about 90 more seconds.
  4. In a small dish, whisk together the honey, soy sauce, and vinegar. Pour the sauce into the skillet. Stir to coat the chicken and vegetables. Cook for 1 minute.
  5. Serve with lettuce leaves and optional toppings.

Apple Cinnamon Avocado Smoothie RecipeApple Cinnamon Avocado Smoothie

Source: MyFoodDiary.com

Avocados give smoothies a creamy texture and a boost of heart-healthy fat. In this simple recipe, avocado is combined with applesauce and cinnamon for a delicious breakfast or refreshing afternoon snack that is naturally sweetened without added sugar.

Nutrition Facts
Serving Size 1 smoothie
Amount Per Serving
210
Calories
% Daily Value*
25%
Total Fat 16.3g
9%Saturated Fat 1.8g
Trans Fat 0g
0%
Cholesterol 0mg
8%
Sodium 187mg
6%
Total Carbohydrate 16.7g
27%
Dietary Fiber 7.6g
Sugars 6.3g
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: 1 smoothie

Preparation time: 5 minutes

Ingredients

  • 1 cup unsweetened almond milk
  • ½ cup unsweetened applesauce
  • ½ avocado, pitted and peeled
  • 1/8 tsp ground cinnamon
  • ½ to 1 cup ice

Directions

  1. Place all ingredients, except for the ice, in a blender. Cover and puree for 30 seconds.
  2. Add half of the ice and puree about 30 more seconds, until it is blended. Add more ice based on your desired thickness.
  3. Pour into a glass and serve right away.

Spicy Fish Stew RecipeSpicy Fish Stew

Source: MyFoodDiary.com

Spicy Fish Stew Recipe

This stew helps you break out of a boring lunch routine by providing a new way to increase your intake of protein-rich fish. It is also loaded with filling, nutritious vegetables. If you don't like spicy foods, you can easily adjust the heat level by using less cayenne pepper or by substituting a mild chili powder.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
145
Calories
% Daily Value*
5%
Total Fat 3.1g
2%Saturated Fat 0.3g
Trans Fat 0g
11%
Cholesterol 33mg
14%
Sodium 328mg
5%
Total Carbohydrate 14.8g
11%
Dietary Fiber 3.2g
Sugars 8.4g
Protein 14.5g
*
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: 10 minutes

Cooking time: 20 minutes

Ingredients

  • 1 tbsp olive oil
  • 2 stalks celery, sliced
  • 2 small carrots, peeled and sliced
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 1/2 tsp smoked paprika
  • 1/4 tsp ground cayenne pepper
  • 1/4 tsp ground coriander
  • 1 bay leaf
  • 1 (15 oz.) can no salt added tomato sauce
  • 1 (14.5 oz.) can no salt added diced tomatoes
  • 2 cups low-sodium vegetable broth
  • 12 oz. cod (or other firm white fish), cut into 1/4 to 1/2 inch cubes
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper

Directions

  1. Heat the olive oil over medium-high in a 4 to 5 quart soup pot. Add the celery, carrots, garlic, and onions. Cook 10 minutes, stirring often, until the vegetables begin to soften.
  2. Reduce the heat to medium. Stir in the paprika, cayenne, and coriander. Add the bay leaf.
  3. Pour in the tomato sauce, diced tomatoes, and the vegetable stock. Increase the heat to medium-high and bring to a low boil.
  4. Add the fish. Reduce the heat to medium-low and simmer, partially covered for 5 to 7 minutes, until the fish begins to flake. Discard the bay leaf.
  5. Stir in the salt and pepper. Serve warm.

Roasted Pumpkin and Red Rice Salad RecipeRoasted Pumpkin and Red Rice Salad

Source: MyFoodDiary.com

Roasted Pumpkin and Red Rice Salad Recipe

If you are tired of brown rice and quinoa, give red rice a try. In this seasonal recipe, it is combined with roasted pumpkin and curry powder for a whole grain side dish that gives you a boost of fiber. Any variety of winter squash can be substituted for the pumpkin, and if you are not a fan of curry, switch to other spices like chili powder or cumin.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
207
Calories
% Daily Value*
5%
Total Fat 3.5g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 147mg
14%
Total Carbohydrate 42.5g
14%
Dietary Fiber 3.8g
Sugars 1.7g
Protein 4g
*
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: 20 minutes

Cooking time: 25 minutes

Baking time: 15 minutes

Ingredients

  • 1 cup dry red rice
  • 1 ½ cups water
  • 2 cups peeled and cubed pumpkin
  • 1/3 cup diced onion
  • 1 tbsp olive oil
  • 1 tsp curry powder
  • ¼ tsp fine ground sea salt
  • 2 green onions, greens-only, sliced

Directions

  1. Preheat the oven to 425 degrees F. Spray a baking sheet with non-stick cooking spray.
  2. Add the rice and the water in a medium saucepan. Bring to a boil over medium-high heat. Cover, reduce the heat, and simmer for 20 minutes. Let rest, covered, for at least 5 minutes. The rice will absorb any remaining liquid.
  3. While the rice cooks, place the pumpkin, onion, olive oil, curry powder, and sea salt in a medium bowl. Toss to coat all ingredients with the spices. Transfer the pumpkin to the baking sheet and spread in a single layer.
  4. Bake for 10 minutes, remove from the oven and stir. Bake for 5 more minutes, or until the pumpkin is tender.
  5. In a medium bowl, stir together the rice and pumpkin. Fold in the sliced green onions and serve warm.

Garlic Shrimp Spring Rolls RecipeGarlic Shrimp Spring Rolls

Source: MyFoodDiary.com

Garlic Shrimp Spring Rolls Recipe

Spring rolls make a healthy light lunch at home or on the go. They are easy to make and you can take the opportunity to stuff them with a variety of vegetables. Pack spring rolls in your lunch cooler and pair them with a fresh salad or low-sodium soup for a nutritious, filling meal.

Nutrition Facts
Serving Size 1 roll
Amount Per Serving
76
Calories
% Daily Value*
3%
Total Fat 1.7g
1%Saturated Fat 0.2g
Trans Fat 0g
9%
Cholesterol 26mg
6%
Sodium 134mg
4%
Total Carbohydrate 11g
2%
Dietary Fiber 0.6g
Sugars 1.1g
Protein 4.2g
*
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 spring rolls

Preparation time: 10 minutes

Cook time: 5 minutes

Ingredients

  • ½ tbsp olive oil
  • 1 tbsp grated onion
  • 2 cloves garlic, grated
  • 1/3 cup shredded carrot
  • ¼ lb. raw shrimp, cleaned and chopped
  • ½ small red bell pepper, cut into matchsticks
  • ½ cup shredded cabbage
  • 1 green onion, greens only, sliced
  • ½ tsp low-sodium soy sauce
  • ¼ tsp dark sesame oil
  • 6 rice paper wraps
  • 6 small sprigs of cilantro

Directions

  1. Heat the oil over medium-high in a medium skillet. Add the grated onion and garlic. Cook for 1 minute.
  2. Add the carrot and cook another minute. Add the shrimp and cook 2 to 3 minutes, until they begin to turn opaque.
  3. Add the bell pepper and cook for 1 more minute. Stir in the cabbage, green onion, soy sauce, and sesame oil. Remove from the heat and let cool completely.
  4. Soften the rice paper wraps with water according to package directions. Lay a single wrap on a plate. Place 1/6 of the shrimp and vegetable mix towards one end. Lay one small sprig of cilantro on top. Fold in each side of the wrap and then roll up, similar to a burrito.
  5. Serve at room temperature or cold.
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