back to blog

Tex-Mex Chopped Salad RecipeTex-Mex Chopped Salad

Source: MyFoodDiary.com

Tex-Mex Chopped Salad Recipe

This salad uses seasonal ingredients for fresh flavor and beans for protein. Lightly sautéed vegetables and chopped avocado eliminate the need for salad dressing, which decreases total calories and fat. Enjoy it as a side dish at dinner, or take it to work for a healthy lunch.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
206
Calories
% Daily Value*
14%
Total Fat 9.3g
6%Saturated Fat 1.3g
Trans Fat 0g
0%
Cholesterol 0mg
9%
Sodium 196mg
9%
Total Carbohydrate 26.6g
31%
Dietary Fiber 8.7g
Sugars 3.5g
Protein 7.7g
*
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: 4 servings

Preparation time: 20 minutes

Cooking time: 10 minutes

Ingredients

  • 1 tbsp olive oil, divided
  • 1 ½ cup chopped red bell pepper
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • Kernels from 1 ear of fresh corn (about 2/3 cup)
  • ½ tsp chili powder
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • 1 tsp fresh lime juice
  • 2 tbsp chopped fresh cilantro
  • 8 to 10 cups spring mix lettuce, roughly chopped
  • 1 cup no-salt-added kidney or black beans, rinsed and drained
  • 1 avocado, chopped

Directions

  1. Heat ½ tablespoon of the olive oil over medium-high in a large skillet. Add the bell pepper, onion, and garlic. Cook for about 5 minutes, until the vegetables start to become tender. Add the corn and cook 2 more minutes.
  2. Stir in the chili powder, salt, and black pepper. Sprinkle the vegetables with the lime juice. Remove from the heat and stir in the cilantro and the remaining ½ tablespoon of olive oil. Let cool for 10 minutes.
  3. Divide the greens evenly on 4 serving plates. Top with ¼ cup of the beans. Divide the cooked vegetables into 4 portions and place an equal amount over each salad. Add ¼ of the chopped avocado to each salad and serve.

Chicken Salad Lettuce Wraps RecipeChicken Salad Lettuce Wraps

Source: MyFoodDiary.com

Chicken Salad Lettuce Wraps Recipe

Traditional chicken salads are often loaded with mayonnaise, but this recipe uses Greek yogurt and brown mustard to reduce the fat and calories without sacrificing flavor. Wrap it with crunchy lettuce leaves to create a meal with fewer calories and carbohydrates than traditional chicken salad.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
180
Calories
% Daily Value*
9%
Total Fat 5.9g
6%Saturated Fat 1.1g
Trans Fat 0g
20%
Cholesterol 60mg
5%
Sodium 116mg
2%
Total Carbohydrate 5.9g
4%
Dietary Fiber 1.1g
Sugars 3.5g
Protein 23.5g
*
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: 4 servings

Preparation time: 15 minutes

Ingredients

  • 3 tbsp non-fat plain Greek yogurt
  • 1 tbsp light mayonnaise
  • 2 tsp spicy brown mustard
  • 2 cups chopped roasted chicken
  • 2 green onions, sliced
  • 2 tbsp chopped unsweetened dried fruit (such as cherries, raisins, or apricots)
  • 2 tbsp chopped raw walnuts
  • 1/8 tsp ground black pepper
  • 8 small lettuce leaves

Directions

  1. In a medium bowl, make the dressing by stirring together the yogurt, mayonnaise, and mustard. Stir in the chicken.
  2. Add the onions, dried fruit, walnuts, and black pepper and stir well until all ingredients are coated in the dressing.
  3. Divide the chicken salad into 4 servings. Place half of each portion on a lettuce leaf and serve.

Whole Wheat and Brown Rice Crackers RecipeWhole Wheat and Brown Rice Crackers

Source: MyFoodDiary.com

Whole Wheat and Brown Rice Cracker Recipe

Crackers make a handy snack to pair with fresh vegetables or protein-rich hummus, but many store-bought options are loaded with sodium and refined grains. Making crackers at home is as simple as baking a batch of cookies. The result is a whole grain snack that you can feel better about eating.

Nutrition Facts
Serving Size 4 crackers
Amount Per Serving
69
Calories
% Daily Value*
2%
Total Fat 1.5g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 93mg
4%
Total Carbohydrate 12.6g
5%
Dietary Fiber 1.5g
Sugars 0g
Protein 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: 60 crackers

Preparation time: 25 minutes

Baking time: 20 minutes

Ingredients

  • 1 ½ cups whole wheat flour
  • ½ cup brown rice flour
  • ½ tsp baking powder
  • ½ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • 4 tsp olive oil
  • ½ cup + 3 tbsp warm water

Directions

  1. In a large mixing bowl, stir together the whole wheat flour, brown rice flour, baking powder, sea salt, and black pepper.
  2. Stir in the olive oil. Add the water and continue to stir the dough until all ingredients come together. Transfer the dough to a lightly-floured surface and knead a few times until it can be formed into a ball. Place the dough ball back into the bowl, cover with plastic wrap and refrigerate for 10 minutes.
  3. Preheat the oven to 350 degrees F.
  4. Place the dough back on a lightly-floured surface and use a rolling pin to roll to 1/16-inch thickness (about the thickness of a penny). Use a cookie or biscuit cutter to cut the dough into 60 2-inch crackers.
  5. Place the crackers on a baking sheet covered in a silicone mat or parchment paper. Bake for 20 minutes or until the edges are crisp and browned. Cool and store in an airtight container for up to 3 days.

Mashed White Beans with Herbs RecipeMashed White Beans with Herbs

Source: MyFoodDiary.com

Mashed White Beans with Herbs Recipe

Potatoes aren’t the only option when you want a mashed side dish for your meal. Mashed beans pair well with a main course like grilled fish or chicken, and they provide extra protein and fiber. These mashed white beans are flavored with fresh herbs and smoked paprika.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
132
Calories
% Daily Value*
2%
Total Fat 1.1g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
9%
Sodium 211mg
8%
Total Carbohydrate 23.4g
26%
Dietary Fiber 7.2g
Sugars 0.5g
Protein 8.3g
*
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: 6 servings

Preparation time: 15 minutes

Cooking time: 10 minutes

Ingredients

  • ½ tbsp olive oil
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 (15 oz.) cans low-sodium white beans, rinsed and drained
  • ½ cup low-sodium vegetable stock or broth
  • 1 tbsp chopped fresh chives
  • ½ tsp chopped fresh rosemary leaves
  • ¼ tsp lemon zest
  • ¼ tsp smoked paprika
  • 1/8 tsp fine ground sea salt

Directions

  1. Warm the oil over medium heat in a large saucepan. Add the onion and garlic. Cook for 3 minutes. Stir in the beans and cook for 1 more minute.
  2. Pour in the vegetable stock and let simmer for 3 minutes, stirring the beans occasionally.
  3. Remove the beans from the heat and add the chives, rosemary, lemon zest, smoked paprika, and salt. Use a potato masher to mash and stir the beans until almost smooth, but still slightly chunky.
  4. Return to low heat and cook 1 to 2 minutes more, until the mash thickens and is heated through. Serve warm.

Soba Noodles with Broccoli and Peas RecipeSoba Noodles with Broccoli and Peas

Source: MyFoodDiary.com

Soba Noodles with Broccoli and Peas Recipe

Soba is a Japanese buckwheat pasta that is lower in calories and contains fewer carbohydrates than most white pastas. In this recipe, it’s paired with nutritious stir-fried broccoli and peas.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
320
Calories
% Daily Value*
18%
Total Fat 11.4g
10%Saturated Fat 2.1g
Trans Fat 0g
0%
Cholesterol 0mg
14%
Sodium 318mg
15%
Total Carbohydrate 45g
24%
Dietary Fiber 6.6g
Sugars 6.4g
Protein 14.4g
*
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: 2 servings

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients

  • ¼ cup raw cashews
  • ½ tbsp olive oil
  • ½ cup diced onion
  • 1 ½ cups small broccoli florets
  • ¼ cup water
  • ¼ cup fresh peas
  • ½ tbsp low sodium soy sauce
  • ½ tbsp toasted black sesame seeds
  • 2 cups cooked soba noodles

Directions

  1. Heat a medium skillet over medium-high and add the raw cashews. Toss the cashews around the pan for about 3 minutes, until they begin to brown. Transfer the cashews to a bowl and remove the skillet from the heat for 1 to 2 minutes.
  2. Add the olive oil to the pan and return it to medium-high heat. Add the onion and cook for 3 minutes. Stir in the broccoli and continue to cook for 6 minutes, until it turns bright green and starts to become tender.
  3. Reduce the heat to medium and add the water. The water and steam will cook the broccoli further. Continue to stir and cook until the liquid evaporates, about 2 minutes.
  4. Stir in the peas and cook for 1 more minute. Remove from the heat and stir in the soy sauce. Sprinkle the vegetables with black sesame seeds and the reserved cashews.
  5. Divide the soba noodles between two serving bowls. Top each with half of the vegetables and serve.
Eat better. Feel better. MyFoodDiary Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss
Follow Us on the Web

A Healthier You Starts Today

Sign Up