back to blog

Winter Squash and Black Bean Quesadillas

Winter Squash and Black Bean Quesadillas Recipe

The winter squash in these quesadillas provides a savory way to eat this seasonal vegetable while supplying 90 percent of the daily recommended vitamin A intake. You can use canned pumpkin or the puree from any variety of roasted winter squash, like butternut or acorn.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 12 minutes


1/2 tbsp olive oil

1/4 cup diced onion

2 cloves garlic, minced

1/2 tsp chili powder

1/4 tsp ground cumin

1/8 tsp ground coriander

1/8 tsp fine ground sea salt

1/8 tsp ground black pepper

1/3 cup pureed winter squash

8 corn tortillas

1/2 cup low-sodium black beans, rinsed and drained

1/3 cup shredded white cheddar cheese


Heat the oil over medium-high heat in a small skillet. Add the onion and cook for 2 minutes. Add the garlic and cook for 2 more minutes.

Stir in the chili powder, cumin, coriander, salt, and black pepper. Cook for 1 minute and turn off the heat. Stir in the pureed squash and set aside.

Place 4 of the corn tortillas on a flat work surface. Spread an equal amount of the squash over each. Divide the black beans into 4 portions and sprinkle over the squash. Next, add ¼ of the cheese and top with another tortilla.

Preheat a large skillet or griddle over medium-high heat. Carefully place the quesadillas in the pan. Cook for about 3 minutes on each side, until the tortillas are browned and the fillings are warm with the cheese melted.

Cut each quesadilla into 4 wedges and serve.

Nutrition information for 1 serving: Calories 174; Total Fat 5.8 g; Saturated Fat 2 g; Trans Fat 0 g; Cholesterol 10 mg; Sodium 254 mg; Carbohydrate 25.4 g; Fiber 4.1 g; Sugar 2.3 g; Protein 6.4 g; Vitamin A 2699 IU; Vitamin C 1.8 mg; Calcium 153 mg; Iron 1.2 mg

Sundried Tomato and Feta Shrimp

Sundried Tomato and Feta Shrimp Recipe

This tangy shrimp is cooked in the oil of the sundried tomatoes to control fat. A sprinkle of feta cheese eliminates the need for extra table salt. When paired with a salad or brown rice, this recipe makes a quick and easy weeknight meal. It can also be served alone as an appetizer or snack.

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 10 minutes


¼ cup diced onion

2 cloves garlic, minced

1/3 cup diced sundried tomatoes, packed in oil

12 oz. medium raw shrimp, peeled

2 tbsp crumbled feta cheese

1 tbsp chopped chives


Heat a medium non-stick skillet over medium-high heat. Add the onion, garlic and sundried tomatoes. Cook for 3 minutes.

Add the shrimp. Cook for 3 to 4 minutes, until the shrimp turn opaque and are cooked through.

Place in a serving dish and sprinkle with the feta cheese and chives.

Nutrition information for 1 serving: Calories 113; Total Fat 2.8 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 120 mg; Sodium 186 mg; Carbohydrate 3 g; Fiber 0.3 g; Sugar 0.6 g; Protein 18.2 g

Whole Grain Apple Cinnamon Biscuits

Whole Grain Apple Cinnamon Biscuits Recipe

These simple biscuits are made with olive oil and almond milk to reduce saturated fat. We have also used whole grain flour to add dietary fiber. The sweet flavors of apple and cinnamon make them a delicious substitute for higher calorie baked goods like cinnamon rolls and danishes.

Yield: 6 biscuits

Preparation time: 15 minutes

Baking time: 10 minutes


2 ½ tbsp olive oil

2 tbsp dark brown sugar

½ tsp pure vanilla extract

2 tsp baking powder

½ teaspoon fine ground sea salt

½ teaspoon ground cinnamon

1 cup white whole wheat flour

1 medium apple, shredded (about 1 cup)

¼ cup unsweetened plain or vanilla almond milk


Preheat oven to 425 degrees F.

Add the olive oil to a large bowl and stir in the brown sugar. Mix in the vanilla, baking powder, salt, and cinnamon.

Pour in the flour and stir just until all ingredients are combined. It will be crumbly. Fold in the shredded apple.

Add the milk and stir until a wet dough is formed. Use a ¼ measuring cup to scoop out the dough, and place the biscuits on a greased baking sheet or a baking sheet covered in a silicone mat.

Bake for 10 minutes, until the edges are browned and a toothpick inserted into the center comes out clean. Let cool 5 minutes before serving.

Nutrition information for 1 biscuit: Calories 150; Total Fat 6.1 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 343 mg; Carbohydrate 25.1 g; Fiber 2.9 g; Sugar 7.5 g; Protein 2.8 g

Easy Buffalo Chicken Bites

Easy Buffalo Chicken Bites Recipe

These buffalo chicken bites have all the flavor of your favorite game day snack with fewer calories and less saturated fat and sodium. They are simple to make, and the recipe can easily be doubled to feed a larger crowd.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 10 minutes


1 lb. boneless, skinless chicken tenders, cut into 1-inch pieces

2 tbsp cornstarch

1/8 tsp ground black pepper

1 tbsp olive oil

1 tbsp unsalted butter

¼ cup hot sauce


Place the chicken pieces in a medium bowl. Sprinkle in the cornstarch and black pepper. Toss to coat all the chicken pieces in the cornstarch.

Heat the olive oil in a medium skillet. Add the chicken and cook for about 10 minutes until the chicken is browned and no longer pink in the center. Stir often so that the chicken browns evenly.

Remove the chicken from the heat and let sit for 2 minutes.

Place the butter in a medium microwave-safe bowl. Microwave for about 45 seconds to melt the butter. Stir the hot sauce into the butter.

Add the chicken pieces to the hot sauce and toss to coat evenly. Serve warm with toothpicks.

Nutrition information for 1 serving: Calories 114; Total Fat 4.5 g; Saturated Fat 1.5 g; Trans Fat 0 g; Cholesterol 38 mg; Sodium 467 mg; Carbohydrate 2.4 g; Fiber 0 g; Sugar 0 g; Protein 16 g

Carrot Cake Salad

Carrot Cake Salad Recipe

This recipe uses the flavors of a popular dessert and turns it into a side dish that is loaded with healthy fruits and vegetables. It provides a lower calorie way to satisfy a dessert craving.

Yield: 4 servings

Preparation time: 15 minutes


1 cup shredded carrots

1 apple, cored and chopped

¼ cup chopped walnuts

1 tbsp unsweetened, toasted coconut

¼ cup non-fat, plain Greek yogurt

1 tsp honey

1/8 tsp pure vanilla extract

1/8 tsp ground cinnamon

1/8 tsp ground nutmeg

Pinch of ground cloves

Optional: 2 tbsp raisins


Add the carrots, apple, walnuts, and coconut to a medium bowl and toss to combine.

In a small bowl, stir together the yogurt, honey, vanilla, cinnamon, nutmeg, and clove. Pour the dressing over the carrots and apple. Stir well. If you are using the raisins, stir them in just before serving.

Nutrition information for 1 serving: Calories 107; Total Fat 5.9 g; Saturated Fat 1.2 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 15 mg; Carbohydrate 11.5 g; Fiber 2.1 g; Sugar 8 g; Protein 2.8 g

MyFoodDiary - Calorie counting made easy
About MyFoodDiary

MyFoodDiary makes counting calories easy. Search from over 80,000 foods.

Learn More
Categories Exercise
Weight Loss
Follow Us on the Web