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Whole Wheat Pasta with Asparagus and Sun-dried Tomatoes

Whole Wheat Pasta with Asparagus and Sun-dried Tomatoes Recipe

This quick and simple dish uses fiber-rich whole wheat pasta combined with nutritious asparagus. It makes a healthy meal for a busy weeknight that is perfect for the arrival of spring.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 10 minutes


2 tbsp olive oil

3 green onions, sliced, whites and greens separated

1 lb. asparagus, trimmed and cut into 1-inch pieces

½ cup finely chopped sun-dried tomatoes

1 tbsp chopped fresh basil

¼ tsp salt

8 oz. whole wheat spaghetti or linguine, cooked according to package directions


Heat olive oil in a large skillet over medium-high. Add the white portion of the onions and cook 1 minute.

Add the asparagus and cook for 4 minutes, until it is slightly tender and bright green. Stir in the sun-dried tomatoes and cook 1 more minute.

Remove from the heat and stir in the basil and salt. Transfer to a large mixing bowl.

Add the cooked pasta to the mixing bowl and toss to combine all ingredients.

Divide into four portions and garnish with remaining greens of the onions before serving.

Nutrition information for ¼ of recipe: Calories 301; Total Fat 8.8 g; Saturated Fat 0.9 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 166 mg; Carbohydrate 54.5 g; Fiber 9.8 g; Sugar 6.6 g; Protein 10.6 g

Herb Roasted Cauliflower

Herb Roasted Cauliflower Recipe

Cauliflower is a member of the cruciferous family of vegetables. Cruciferous vegetables are associated with reduced risks of cancer and heart disease, and they are loaded with vitamins, minerals and beneficial phytonutrients. This easy recipe results in a nutritious side dish for grilled fish, baked chicken, or vegetarian burgers.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes


1 medium head of cauliflower, cut into small florets

1 tbsp olive oil

1 tbsp chopped fresh chives

1 tsp chopped fresh rosemary leaves

1 tsp chopped fresh thyme leaves

½ tsp garlic powder

¼ tsp salt

1/8 tsp ground black pepper


Preheat the oven to 425 degrees Fahrenheit. Spray a baking sheet with olive oil or non-stick cooking spray.

Place the cauliflower florets in a large bowl. Add the olive oil, chives, rosemary, thyme, garlic powder, salt, and pepper. Stir to coat the cauliflower evenly with the oil and herbs.

Spread the florets into a single layer on the baking sheet. Bake for 10 minutes.

Remove from the oven. Carefully stir the florets and spread back into a single layer. Bake for an additional 10 minutes, or until tender. Serve warm.

Nutrition information for ¼ recipe: Calories 68; Total Fat 3.4 g; Saturated Fat 0.4 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 189 mg; Carbohydrate 7.8 g; Fiber 3.1 g; Sugar 3.0 g; Protein 3.0 g

Easy Black Bean Soup

Easy Black Bean Soup

Homemade black bean soup is a healthy, filling meal that is loaded with protein and fiber. Pack it in a thermos for a hot lunch to pair with a simple salad or a sandwich. This recipe serves three, but it can easily be doubled for extra lunches throughout the week.

Yield: 3 servings

Preparation time: 15 minutes

Cooking time: 15 minutes


1 tbsp olive oil

¼ cup diced carrots

¼ cup diced onion

1 15-ounce can no salt added black beans, rinsed and drained

½ cup prepared salsa

1 ½ cups low sodium vegetable stock or broth

¼ tsp ground cumin

1/8 tsp garlic powder

1/8 tsp ground black pepper

1/8 tsp salt (optional)

Optional toppings: chopped cilantro, Greek yogurt, sour cream, chopped pickled jalapeños


Heat the oil in a medium soup pot over medium-high heat. Add the carrot and onion. Cook, stirring often, for about 10 minutes, until the vegetables are tender.

Transfer the vegetables to a blender. Add ½ of the black beans, the salsa, and the vegetable stock. Cover with the lid and puree until smooth.

Pour the pureed soup back into the pot and turn to medium heat. Add the remaining whole beans, cumin, garlic powder, and pepper. Taste the soup and add salt, if desired.

Simmer for 3 to 5 minutes, until all ingredients are warmed through. Serve with optional toppings, if desired.

Nutrition information for 1/3 recipe (with salt): Calories 200; Total Fat 5.7 g; Saturated Fat 0.6 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 446 mg; Carbohydrate 27.8 g; Fiber 8.1 g; Sugar 3.4 g; Protein 8.5 g

Lightened Up Spring Garden Potato Salad

Light Spring Garden Potato Salad

Potato salad is a staple at spring potlucks and picnics, but too much added fat and salt can make it an unhealthy choice. This recipe uses fresh spring garden favorites like peas and dill for added flavor. It’s mixed with a dressing made of Greek yogurt and Dijon mustard that reduces both the total fat and calories.

Yield: 6 servings

Preparation time: 15 minutes


4 medium baked potatoes, cubed (skin-on)

¼ cup fresh spring peas, blanched if desired

3 green onions, sliced

½ cup fresh spinach or kale leaves, finely chopped

¼ cup low-fat plain Greek yogurt

2 tbsp Dijon mustard

2 tbsp chopped fresh dill

¼ tsp salt

1/8 tsp ground black pepper


Place the cubed potatoes, peas, onions, and spinach in a large bowl.

In a small dish, stir together the yogurt, mustard, dill, salt, and pepper. Pour the dressing over the vegetables and stir to coat.

Refrigerate for at least 30 minutes before serving.

Nutrition information for 1/6 recipe: Calories 123; Total Fat 0.3 g; Saturated Fat 0.2 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 234 mg; Carbohydrate 25.5 g; Fiber 2.9 g; Sugar 2.1 g; Protein 4.1 g

Strawberry Mango Frozen Yogurt

Strawberry Mango Frozen Yogurt Recipe

With only three simple ingredients, this recipe provides a nutritious sweet treat that you can make in minutes. Feel free to use any combination of your favorite fruits, but when using frozen fruit, check the label to ensure that there is no added sugar. For a soft frozen yogurt, serve straight from the ice cream maker. If you prefer a firm yogurt, place it in a freezer-safe container and freeze for one to two hours.

Yield: About 3 ½ cups

Preparation time: 5 minutes

Freezing time: 20 to 30 minutes


2 cups non-fat or low-fat vanilla Greek yogurt

1 cup strawberries, thawed if frozen

1 cup chopped mango, thawed if frozen


Place the yogurt and fruit in blender. Puree until smooth.

Pour the mixture into a counter-top ice cream maker and churn until firm, about 20 to 30 minutes.

Nutrition information for ½ cup (made with non-fat yogurt): Calories 76; Total Fat 0.1 g; Saturated Fat 0 g; Trans Fat 0 g; Cholesterol 3 mg; Sodium 21 mg; Carbohydrate 14 g; Fiber 0.9 g; Sugar 12.2 g; Protein 5.1 g - Calorie counting made easy
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