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Skillet Zucchini and Carrots RecipeSkillet Zucchini and Carrots

Source: MyFoodDiary.com

Skillet Zucchini and Carrots Recipe

Carrots and summer squash are rich in plant chemicals that support healthy vision. Serve this alongside grilled fish for dinner, or top it with a poached egg and enjoy some vegetables for breakfast.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
57
Calories
% Daily Value*
6%
Total Fat 3.8g
3%Saturated Fat 0.6g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 166mg
2%
Total Carbohydrate 6.6g
6%
Dietary Fiber 1.8g
Sugars 3.5g
Protein 1.6g
Vitamin C 34%Vitamin A 39%
Iron 3%Calcium 3%
*
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

Cooking time: 10 minutes

Ingredients

  • 3 ½ cups shredded zucchini
  • 1 tbsp extra virgin olive oil
  • ¼ cup diced yellow onion
  • ½ cup shredded carrots
  • ¼ tsp ground coriander
  • ¼ tsp ground cumin
  • ¼ tsp salt
  • ¼ tsp smoked paprika
  • Cilantro for garnish

Directions

  1. Shred the zucchini using a food processor. Work in batches and squeeze the shredded zucchini over the sink to eliminate excess water. Set the zucchini aside.

  2. Heat the olive oil in a large skillet over medium-high. Add the onion and cook for 3 minutes until they begin to soften. Add the carrots and cook 1 more minute. Add the zucchini and cook 5 minutes until the vegetables are cooked through and begin to brown.

  3. Add the coriander, cumin, salt and smoked paprika. Stir well. Sprinkle with chopped cilantro, and serve warm.

Cantaloupe Coconut Smoothie RecipeCantaloupe Coconut Smoothie

Source: MyFoodDiary.com

Cantaloupe Coconut Smoothie Recipe

Cantaloupe is rich in dietary fiber, potassium, and vitamins A & C. This recipe combines the fruit with light coconut milk and frozen pineapple to create a breakfast or snack with no added sugar.

Nutrition Facts
Serving Size 1 smoothie
Amount Per Serving
181
Calories
% Daily Value*
6%
Total Fat 4g
19%Saturated Fat 3.8g
Trans Fat 0g
1%
Cholesterol 4mg
5%
Sodium 112mg
10%
Total Carbohydrate 29.4g
6%
Dietary Fiber 1.7g
Sugars 27.6g
Protein 8.8g
Vitamin C 125%Vitamin A 116%
Iron 10%Calcium 19%
*
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

Ingredients

  • 1 cup cubed fresh cantaloupe
  • ½ cup light coconut milk
  • ½ cup non-fat milk (any variety)
  • ¼ cup unsweetened frozen pineapple
  • 1 tbsp toasted unsweetened shredded coconut (optional)

Directions

  1. Place all ingredients except the shredded coconut in a blender and puree until smooth. Top with coconut before serving.

Grilled Pesto Turkey Burgers RecipeGrilled Pesto Turkey Burgers

Source: MyFoodDiary.com

Grilled Pesto Turkey Burger Recipe

Lean ground turkey provides protein with fewer calories and less saturated fat and cholesterol than ground beef. These burgers are loaded with flavorful basil, garlic and grated Parmesan cheese for a taste that mimics your favorite pesto.

Nutrition Facts
Serving Size 1 burger
Amount Per Serving
225
Calories
% Daily Value*
21%
Total Fat 13.4g
18%Saturated Fat 3.5g
Trans Fat 0g
27%
Cholesterol 82mg
11%
Sodium 264mg
0%
Total Carbohydrate 0.7g
1%
Dietary Fiber 0.2g
Sugars 0.1g
Protein 22.3g
Vitamin C 1%Vitamin A 4%
Iron 7%Calcium 5%
*
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 burgers

Preparation time: 15 minutes

Grilling time: 15 minutes

Ingredients

  • 1 lb. ground turkey (about 93% lean)

  • 2 tbsp chopped fresh basil leaves

  • 2 tbsp grated Parmesan cheese

  • 1 clove garlic, minced

  • 1 tbsp olive oil

  • 1 tbsp finely chopped raw walnuts

  • ¼ tsp salt

  • ¼ tsp ground black pepper

Directions

  1. Mix all ingredients in a large bowl until the seasonings are evenly distributed throughout the ground meat. Form the meat into 4 patties.

  2. Spray the grill grate with non-stick cooking spray and heat the grill to high. Grill the burgers for 10 to 15 minutes, flipping once halfway through. Use a meat thermometer to ensure they have reached an internal temperature of 165 degrees Fahrenheit before serving.

Easy Chilled Cucumber Soup with Cilantro and Lime RecipeEasy Chilled Cucumber Soup with Cilantro and Lime

Source: MyFoodDiary.com

Easy Chilled Cucumber Soup with Cilantro and Lime Recipe

This chilled soup makes a nutritious addition to a summer lunch or brunch. It’s filled with hydrating cucumber, antioxidants from herbs, and protein from yogurt.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
118
Calories
% Daily Value*
0%
Total Fat 0.1g
0%Saturated Fat 0g
Trans Fat 0g
3%
Cholesterol 8mg
14%
Sodium 326mg
6%
Total Carbohydrate 17g
13%
Dietary Fiber 3.7g
Sugars 11.6g
Protein 14.5g
Vitamin C 41%Vitamin A 23%
Iron 8%Calcium 20%
*
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

Ingredients

  • 1 lb. cucumbers, peeled, seeded and chopped (about 2 medium cucumbers)
  • 1 cup cilantro, chopped
  • ¼ cup chopped sweet onion
  • 1 clove garlic, chopped
  • 1 tbsp fresh lime juice
  • 1 cup plain non-fat Greek yogurt
  • ¼ tsp fine ground sea salt
  • 1/8 tsp ground black pepper

Optional toppings: cucumber slices, crumbled feta cheese, toasted pumpkin seeds, chopped cilantro, lime wedges

Directions

  1. Place the cucumbers, cilantro, onion, garlic and lime juice in a blender. Puree on high for 45 seconds until the vegetables are chopped fine. Scrape the sides of the pitcher as needed.

  2. Add the yogurt, salt and black pepper. Puree on high for another 30 seconds until a smooth, thick soup forms. Transfer to a bowl, and chill for at least 30 minutes before serving.

Chickpea Salad with Tomatoes RecipeChickpea Salad with Tomatoes

Source: MyFoodDiary.com

Chickpea Salad with Tomatoes Recipe

This salad makes a side dish that is full of protein and fiber. The chickpeas and vitamin-rich tomatoes are tossed in a light dressing made of tahini, lemon juice and dill. Use this recipe to make a healthy contribution to your next picnic or potluck.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
132
Calories
% Daily Value*
1%
Total Fat 0.8g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 162mg
9%
Total Carbohydrate 26.6g
31%
Dietary Fiber 8.8g
Sugars 1.7g
Protein 7.7g
Vitamin C 30%Vitamin A 9%
Iron 10%Calcium 6%
*
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: 15 minutes

Ingredients

  • 2 (15.5 oz.) cans low-sodium chickpeas, rinsed and drained
  • 1 ½ cups quartered cherry or grape tomatoes
  • 2 green onions, sliced
  • 4 tsp fresh lemon juice
  • 1 tsp tahini
  • 1 tsp hot sauce
  • 1 tsp chopped fresh dill
  • 1/8 tsp garlic powder
  • 1/8 tsp ground black pepper

Directions

  1. Place the chickpeas in a large bowl. Add the tomatoes and green onions.
  2. In a small bowl, whisk together the lemon juice, tahini and hot sauce until smooth. Stir in the dill, garlic powder and black pepper.
  3. Pour the dressing over the salad and stir well. Serve chilled or at room temperature.
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