Brown Rice Mushroom Casserole 

 Warm, inviting, happy food. That’s how I would describe this casserole. Super easy to assemble, and a savory palate pleaser. You’ve got fiber and protein and calcium and lots of flavor, so you and your body should be quite content. I hope you’ll enjoy this, either as a simple side dish or a light meal! 

 

Servings: 8

Ingredients

  • 4 cups cooked brown rice
  • 10 oz button mushrooms, chopped
  • 1 tbsp. dried basil
  • Salt and pepper, to taste
  • 4 egg whites
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup milk

Directions

  1. Preheat oven to 350F.
  2. Mix together the rice, mushroom, basil, salt and pepper. Place this mixture in a greased 13×9 casserole dish.
  3. Whisk together the egg whites, cheese and milk. Pour this over the rice mixture.
  4. Bake the dish for about 30 minutes, then serve!

Nutrition Information

  • Serving Size: ~1 cup 
  • Calories: 165
  • Fat: 3g
  • –Saturated: 1
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 140mg
  • Potassium: 185mg
  • Carbohydrates: 25g
  • Sugar: 2g
  • Fiber: 3g
  • Protein: 9g
  • Vitamin A: 2%
  • Vitamin C: 3%
  • Calcium: 10%
  • Iron: 7%

* This recipe was adapted from The Gracious Pantry, at http://www.thegraciouspantry.com/clean-eating-mushroom-brown-rice-casserole/.

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Mexican Quinoa Salad

While we are on the verge of winter (although winter is a relative term in Arizona), you’re probably thinking this would actually be a great dish in the summer. And I’m not gonna lie, it’s super refreshing and fabulous in the summer. But honestly, it’s too delicious to have at only one time during the year, which is why I’m sharing it now! This is great as a meal by itself, as a side, or even as a dip with some chips. Enjoy!

Mexican Quinoa Salad

Servings: 6

Ingredients

  • 2 cups cooked quinoa (I used Archer Farmers Steam-in-bag Frozen Quinoa, 10 oz, found at Target–so easy!!)
  • 1 pint cherry tomatoes, cut in half
  • 1 can corn, drained
  • 1 can black beans, rinsed and drained
  • 1 small red onion, chopped
  • 1 green pepper, chopped
  • 1/4 cup olive oil
  • juice of 1 lime
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 1/4 tsp red pepper
  • black pepper, to taste
  • queso fresco or feta, for serving

Directions

  1. Mix together all of these wonderful ingredients and Voila, you have Mexican Quinoa Salad!
  2. Top with cheese for extra deliciousness 🙂

Nutrition Information

  • Serving Size: ~1 cup with 2 tbsp. cheese
  • Calories: 340
  • Fat: 17g
  • –Saturated: 5g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 7g
  • –Trans: 0g
  • Sodium: 765mg
  • Potassium: 170mg
  • Carbohydrates: 34g
  • Sugar: 6g
  • Fiber: 8g
  • Protein: 14g
  • Vitamin A: 20%
  • Vitamin C: 50%
  • Calcium: 5%
  • Iron: 20%

* This recipe was adapted from Swanky Dietitian, whose blog unfortunately no longer exists.

Baked Eggplant Parmesan

Yum yum in your tum tum. Lower in fat but not in flavor, there’s no denying this baked eggplant parmesan will knock your socks off. Great as a side to your next Italian-themed meal, or even as a meal in itself. Delicisoso!

Baked Eggplant Parmesan

Servings: 12

Ingredients

  • 2 medium eggplants, sliced into 1/2-inch thick rounds
  • 1 1/2 Panko breadcrumbs
  • 2 eggs
  • 29 oz can tomato sauce
  • 1 1/2 cups reduced-fat mozzarella
  • 2/3 cup shredded Parmesan
  • Dried oregano, basil, thyme, and garlic powder (measurements to follow)
  • salt and pepper, to taste
  • cooking spray

Directions

  1. Preheat your oven to 425F.
  2. In one bowl mix the breadcrumbs with about 1 tsp of salt and 2 teaspoons oregano, 1 teaspoon basil, 1 tsp thyme, and 1/2 tsp garlic powder.
  3. In another bowl whisk two eggs.
  4. Dredge the eggplant slices in the egg mixture, and then dip them in the breadcrumbs until they are completely covered.
  5. Place the eggplant slices on one or two baking sheets coated with cooking spray and bake for about 20 minutes, flipping once halfway through. The breadcrumbs should be slightly browned.
  6. Meanwhile, mix the tomato sauce with 1 tbsp oregano, 1 1/2 tbsp basil, 1 1/2 tsp garlic powder, and 1 tsp thyme.
  7. Pour about 1 cup or so of the tomato sauce into a 9 x 13 inch pan that is coated with cooking spray , so that the bottom of the pan is completed covered.
  8. When the eggplant is done baking, place the slices in an even layer in the 9 x 13 inch pan.
  9. Pour the remaining sauce over the eggplant, then sprinkle with the cheeses.
  10. Bake for about 20 minutes and you’re good to go!

Nutrition Information

  • Serving Size: 1-2 eggplant slices
  • Calories: 130
  • Fat: 5g
  • –Saturated: 2g
  • –Polyunsaturated: 0.5g
  • –Monounsaturated: 1g
  • –Trans: 0g
  • Sodium: 700mg
  • Potassium: 480mg
  • Carbohydrates: 15g
  • Sugar: 5g
  • Fiber: 5g
  • Protein: 9g
  • Vitamin A: 11%
  • Vitamin C: 13%
  • Calcium: 18%
  • Iron: 7%

* This recipe was adapted from Gimme Some Oven, at http://www.gimmesomeoven.com/baked-eggplant-parmesan-recipe/.

Berry Quinoa Salad

Hope you all had a happy 4th of July weekend! At our get-together with the family, I brought this star-spangled side dish! Super light and refreshing, the quinoa and berries pair great with a delicious citrus-y dressing. And the leftovers are actually great for breakfast, especially with some plain greek yogurt! The recipe can easily be halved as well. I hope you’ll give it a try!

 

Servings: 12

Ingredients

  • 1 cup quinoa, uncooked
  • 1 pint blueberries
  • 1 pint strawberries
  • 1/4 cup apple cider vinegar
  • 2 tbsp. honey
  • 1 tbsp. + 1 tsp. mustard
  • 1/2 cup olive oil
  • Juice of 1 orange
  • Juice of 3 limes

Directions

  1. Cook quinoa according to package directions, and then cool.
  2. Stir berries into the quinoa.
  3. Whisk together the remaining ingredients to make the dressing.
  4. Combine the quinoa and berries with the dressing, and refrigerate to allow the flavors to marinate until you are ready to eat!

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 185
  • Fat: 10g
  • Sodium: 45mt
  • Potassium: 40mg
  • Carbohydrates: 22g
  • Sugar: 9g
  • Fiber: 2g
  • Protein: 3g

*Recipe adapted from It’s Yummi, at http://www.itsyummi.com/patriotic-quinoa-salad/.

Banana Roll-Up

With lots of whole grains and peanut-buttery deliciousness, you really can’t go wrong with this banana roll-up. I just love the peanut-butter and banana combo… I realized this is my fourth post in which this pair comes together though. Oops. I just can’t help myself I guess! But anyways, while the roll-up isn’t necessarily low in calories, the healthy fats, fiber and protein make it very filling and will keep you going for a long time! And of course you can eat just half of one which is only 300 calories. It would make a great breakfast or lunch, and half of one makes the perfect pre- or post-workout snack as well. I used to have these at track meets during high school, and after a race I always looked forward to them. Hope you enjoy!

Banana Roll-Up

Servings: 1

Ingredients

  • 1 8″ inch whole-wheat tortilla
  • 2 tbsp peanut butter
  • 1 tsp honey
  • 1/4 cup oats
  • 1 medium banana

Directions

  1. Spread the peanut butter on the tortilla.
  2. Sprinkle with oats and drizzle with honey
  3. Place the banana in the middle and roll it up!

Nutrition Information

  • Serving Size: 1 roll-up
  • Calories: 600
  • Fat: 23g
  • Sodium: 575mg
  • Carbohydrates: 87g
  • Sugar: 26g
  • Fiber: 12g
  • Protein: 17g

Sweet Potato Fries

Not only are these better for you because they’re baked, not fried, but they also contain a boatload of vitamin A! Vitamin A is great for your eyes and even helps you maintain healthy skin by protecting it from sunlight! The added spice make these super flavorful and they’ll make a great side to a simple dinner. Easy to make and great for you, please enjoy 🙂

 

Servings: 4

Ingredients

  • 2 medium sweet potatoes
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp chili powder
  • 1 tsp cumin

Directions

  1. Preheat the oven to 450F.
  2. Peel the potatoes if you like, then cut into strips.
  3. Toss with remaining  ingredients.
  4. Bake on a roasting pan for 30-40 minutes, stirring halfway through.

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 115
  • Fat: 7g
  • Sodium: 620mg
  • Potassium: 220mg
  • Carbohydrates: 13g
  • Sugar: 3g
  • Fiber: 2g
  • Protein: 1g

Thai Peanut Pasta

In this dish, you get healthy fat from the peanut butter, a full serving of vegetables, and whole grain from the soba noodles, which are made with buckwheat! Although there are quite a few ingredients, they add loads of flavor and the dish still doesn’t take that long to make! (I’m also working on my picture-taking skills, I hope they’re improving :)).


Servings: 6

Ingredients

  • 8 – 10oz soba noodles
  • 2 cups broccoli florets
  • 1/2 cup chunky peanut butter
  • 1 tbsp. sesame oil
  • 1 tbsp. red curry paste
  • 1 tbsp. honey
  • 2 tbsp. soy sauce
  • juice of 1 lime
  • 1 tbsp. fresh ginger, minced
  • 2 cloves garlic, minced
  • 1/4 tsp. black pepper
  • 1/2 cup shredded carrots
  • 1 red bell pepper, chopped
  • 2 green onions, chopped

Directions

  1. Bring a pot of water to a boil.
  2. Cook the broccoli for 5 minutes, drain and set aside.
  3. Using the same pot of boiling water, cook the soba noodles according to package directions. Drain.
  4. Meanwhile, combine the peanut butter, oil, curry paste, soy sauce, honey, lime juice, ginger, garlic and pepper in a separate bowl.
  5. Mix together the noodles, sauce, broccoli, carrots, and red pepper.
  6. Garnish with green onions and eat!

Nutrition Information

  • Serving Size: 1 1/2 cups
  • Calories: 365
  • Fat: 14g
  • Sodium: 470mg
  • Potassium: 255mg
  • Carbohydrates: 48g
  • Sugar: 9g
  • Fiber: 6g
  • Protein: 13g

*Recipe adapted from The Recipe Critic, at http://therecipecritic.com/2015/01/peanut-ginger-noodles/.


Whole Wheat Banana Pancakes with Peanut Butter Drizzle

There’s nothing better than pancakes for a lazy, relaxed weekend, or any day for that matter. And why not add some variety to your life,  take a chance, and stray from the box mix? These only take a couple minutes longer, they taste better, and they’re even healthier! And rather than your typical butter and syrup, try a peanut butter drizzle! Nutty and slightly sweet, it’ll make the perfect addition to your pancakes!

Servings: 4

Ingredients

Pancakes

  • 1 cup buttermilk*
  • 1 banana, mashed
  • 1 egg
  • 2 tbsp butter, melted and cooled
  • 1 tsp vanilla
  • 1 cup white whole wheat flour
  • 2 tsp sugar
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon

*To make your own buttermilk, you can combine 1 cup skim milk plus 1 tbsp vinegar or lemon juice. Allow the mixture to sit for a couple minutes.

Peanut Butter Drizzle

  • 1/4 cup peanut butter
  • 1 tbsp honey

Directions

Pancakes

  1. Whisk all the wet ingredients together until smooth.
  2. In a separate bowl, combine the dry ingredients.
  3. Slowly whisk the dry ingredients into the wet ingredients.
  4. Only stir the mixture until combined, a few lumps are okay. (Stirring too much can make the pancakes tough).
  5. Turn up a greased griddle to medium heat.
  6. Pour about a 1/4 cup of batter onto the griddle for each pancake.
  7. Cook each panacke until small bubbles form on the surface, then flip.
  8. Cook the other side until golden brown, then serve with the peanut butter drizzle! Enjoy 🙂

Peanut Butter Drizzle

  1. Place the ingredients in a microwave safe bowl and microwave for 10-15 seconds, until runny.
  2. Stir and drizzle on top of the pancakes!

Nutrition Information

Pancakes

  • Serving Size: 3 pancakes
  • Calories: 225
  • Fat: 7g
  • Sodium: 300mg
  • Potassium: 185mg
  • Carbohydrates: 34g
  • Sugar: 7g
  • Fiber: 5g
  • Protein: 7g

Peanut Butter Drizzle

  • Serving Size: 1 tbsp
  • Calories: 60
  • Fat: 4g
  • Sodium: 20mg
  • Potassium: 0mg
  • Carbohydrates: 6g
  • Sugar: 5g
  • Fiber: .5g
  • Protein: 2g

*Recipe adapted from Fifteen Spatulas, at http://www.fifteenspatulas.com/whole-wheat-pancakes/.

Sriracha Green Beans

Rather than just steaming green beans… or simply roasting them with some salt and pepper… I thought why not mix things up and spice up these veggies?! Super flavorful and absolutely yummy, they’ll make a great side to any meal. As a future dietitian, I may add that it is recommended you make half your plate fruits and vegetables. So fill up on these! I hope you enjoy them 🙂

IMG_0534

Servings: 4

Ingredients

  • 12 oz. green beans
  • 1 tbsp. oil
  • 2 tsp. sriracha
  • 1 tsp. honey
  • 1 tsp. soy sauce

Directions

  1. Preheat oven to 425F.
  2. Stir together all ingredients in a roasting pan.
  3. Roast for about 13 minutes, until tender. Enjoy!

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 65
  • Fat: 4g
  • Sodium: 120mg
  • Potassium: 180mg
  • Carbohydrates: 8g
  • Sugar: 3g
  • Fiber: 3g
  • Protein: 2g 

Tangy Mac’n Cheese

Mac’n cheese: the ultimate comfort food. Typically, it’s absolutely delicious but not so nutritious. Lucky for you, this recipe happens to be both delicious and nutritious. How? Subbing greek yogurt for butter and cream saves tons of unnecessary fat and calories, so now you can enjoy mac’n cheese without feeling guilty about it!  This recipe also happens to be quicker and easier than most. It’s a little more difficult than the stuff from the box, but much better! This is great served with roasted broccoli, too!

 

Servings: 6

Ingredients

  • 8 oz. elbow macaroni
  • 1 tbsp. olive oil
  • 1 tbsp. all-purpose flour
  • 1/2 cup milk
  • 1 tsp. salt
  • 1/4 tsp. pepper
  • 1 3/4 cup cheese of choice (I like reduced-fat sharp cheddar)
  • 1 cup plain nonfat Greek yogurt
  • 1/4 cup Panko bread crumbs, for topping

Directions

  1. Cook the pasta according to package directions and drain.
  2. Preheat the oven to 400F.
  3. Heat the oil in a saucepan over medium heat.
  4. Whisk in the flour to form a roux, constantly stirring for about 1 minute. Add the milk slowly and contine to constantly stir.
  5. When the sauce is smooth whisk in the salt, pepper, and 3/4 cups of cheese.
  6. Remove this mixture from heat and allow to cool slightly, then whisk in the Greek yogurt.
  7. Next add the pasta and an additional 1/2 cup of cheese and stir well to combine.
  8. Pour into a greased baking dish and top with remaining cheese and breadcrumbs.
  9. Bake for 10 mintues, until the cheese is melted. Yum!

Nutrition Information

  • Calories: 250
  • Fat: 12g
  • Sodium: 600mg
  • Potassium: 40mg
  • Carbohydrates: 19g
  • Sugar: 2g
  • Fiber: 1g
  • Protein: 14g

*Recipe adapted from A Dash of Soul, at http://adashofsoul.com/2014/04/08/greek-yogurt-macaroni-cheese/.