Recipe Type: Vegetarian

Homemade Madras Lentils

Madras Lentils

Madras Lentils is a spicy Indian recipe packed with healthy, high fiber tomatoes, lentils, and beans. Prepared versions like the one pictured below have about 500 mg of sodium per 5 oz. serving. For rich flavor without adding more salt, increase the amount of spices. Prepared Madras Lentils, as shown ...

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Fried Vegetables

Fried vegetables are popular in Italian and other cuisines like Japanese and Thai. The biggest differences is the types of vegetables used by Italians, the batter ingredients, and frying in olive oil. Frying any food dramatically increases calories, but the fat calories come from healthy fats like olive, avocado, or canola ...

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Black Bean and Corn Salsa

This colorful, hearty Black Bean and Corn Salsa can be be eaten with corn tortilla chips, as a condiment for seafood tacos, eggs, and breakfast burritos or for taco salads and nachos. One-quarter cup (4 tbps. 60 g) has about 80 calories, and 4 grams each of dietary fiber and ...

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Spicy White Bean & Chicken Chili

Spicy White Bean and Chicken Chili

Recipe Type: , Cuisine:

Spicy White Bean and Chicken Chili is a simple, delicious, and nutritious recipe high in fiber and protein, low in saturated fat, and healthier alternative to red meat chilis. As with any chili recipe, adjust the heat level to taste by using hotter or milder green or red chili peppers. ...

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Red Lentil Soup

Creamy Red Lentil & Tomato Soup

Creamy Red Lentil & Tomato Soup combines high fiber and protein lentils with nutrient packed tomatoes. It is an easy, delicious, alternate to tomato soup. One cup (240 ml) of Creamy Red Lentil & Tomato Soup has about 105 calories, 300 mg of sodium, and 5 grams of fiber.

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Homemade Stuffed Mushrooms Florentine

Stuffed Mushrooms Florentine

Stuffed Mushrooms Florentine is low calorie, gluten-free, recipe that you can make using fresh or leftover spinach. It has between 90 and 115 calories and 100 to 120 mg of sodium per serving. Use a food processor to reduce prep time. Enjoy these mushroom for breakfast, lunch or dinner. Cook’s ...

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Homemade Avocado Tomatillo Salsa

Avocado and Tomatillo Salsa (Salsa Verde)

Some Mexican-American restaurants serve one or two types of red salsa, ranging from mild to hot, with tortilla chips prior to ordering your meal. One Mexican restaurant in Phoenix and Tucson, Arizona serves three types of salsa including a salsa verde (green salsa) made with tomatillos and avocados. Tomatillos look ...

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Hearty Italian Soup with Orzo

Hearty Italian Soup

Hearty Italian Soup is a tomato based soup providing about 370 calories and 10 grams of fiber per 18 oz. (515 g) serving. Using low sodium canned tomatoes and beans and limiting the amount of added salt makes a soup with about 440 mg of sodium per serving. That’s a ...

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Homemade Vegetable Pilau

Vegetable Pilau

Recipe Type: , Cuisine:

Vegetable Pilau is a simple, spicy, reduced sodium Indian rice dish that combines rice with vegetables and herbs that compliments meat, fish and poultry. Add or substitute your favorite vegetables like diced zucchini, eggplant, cauliflower or broccoli. Serving Suggestion Serve with in lieu of white rice and with curries (green ...

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Homemade Spinach Lasagna

No-Boil Vegetable Lasagna

No-Boil Vegetable Lasagna is an easy way to reduce the number of calories and saturated fat while increasing dietary fiber compared to lasagna with ricotta cheese. Dry lasagna noodles come in two varieties: traditional that should be cooked before making the lasagna and no-boil that is used dry and doesn’t require cooking. ...

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