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Calories 274; Total Fat 10g; Carbohydrates 15gYou can prepare this healthy, restaurant-quality dinner at home in just minutes. Tender-crisp cabbage makes a colorful bed for scallops spiced with turmeric, cumin, nutmeg, and cloves. Cabbage and other cruciferous vegetables contain indoles, compounds that have been found to help guard against breast and other certain cancers. Scallops are an excellent source of selenium, another potent cancer-fighter. Alongside, serve brown rice, or just a simple salad for a lower-carb meal.
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Photograph By: Romulo Yanes
Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 274 Calories (14%)
- 10g Total fat (16%)
- 6g Saturated Fat (28%)
- 78mg Cholesterol (26%)
- 308mg Sodium (13%)
- 15g Carbohydrate (5%)
- 3g Fiber (11%)
- 30g Protein (65%)
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Calories 244; Total Fat 4g; Carbohydrates 19gBreaded fish fillets don't have to be fried and fatty. This quick and easy baked version uses wheat germ instead of bread crumbs, which adds flavor and fiber. Pair with oven-roasted fries, and you'll get all the fun of fish and chips without the excess calories, fat, and sodium.
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Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 244 Calories (12%)
- 4g Total fat (7%)
- 1g Saturated Fat (4%)
- 55mg Cholesterol (18%)
- 159mg Sodium (7%)
- 19g Carbohydrate (6%)
- 4g Fiber (17%)
- 33g Protein (66%)
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Calories 240; Total Fat 10g; Carbohydrates 16gThis is really a meat-and-mushroom loaf, with crimini mushrooms and ground turkey in almost equal quantities. The fungi add flavor and keep this low-fat meatloaf moist. Mushrooms are also very high in antioxidants. For a more nutritious and lower-carb spin on traditional mashed potatoes, try adding parsnips, celeriac, or rutabaga to the mix. For dessert, assemble Baked Apples with Cranberries, Raisins, and Apricots ahead of time and pop them in the oven when the meatloaf is halfway cooked.
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Photograph By: Romulo Yanes
Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 240 Calories (12%)
- 10g Total fat (15%)
- 3g Saturated Fat (13%)
- 111mg Cholesterol (37%)
- 729mg Sodium (30%)
- 16g Carbohydrate (5%)
- 2g Fiber (7%)
- 22g Protein (44%)
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Calories 355; Total Fat 15g; Carbohydrates 29g
Buffalo (or bison) meat is becoming increasingly popular as a healthful alternative to beef. Its flavor is quite similar to that old standby—and not gamy, as some people fear—but it tends to be much leaner, so take care not to overcook it. Look for it fresh or frozen in the meat section of your grocery store or at your butcher or local farmers' market. Fire-roasted red pepper sauce adds vibrant color, smoky flavor, and loads of vitamin C.
Photograph by: Romulo Yanes
Amounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 355 Calories (18%)
- 29g Carbohydrates (10%)
- 2g Fiber (9%)
- 25g Protein (50%)
- 15g Total fat (22%)
- 6g Saturated Fat (29%)
- 638mg Sodium (27%)
- 73mg Cholesterol (24%)
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Calories 178; Total Fat 9g; Carbohydrates 1gReward yourself at the end of the week with an indulgent-seeming but healthy meal. Well-trimmed flank steak is an excellent source of protein and relatively low in saturated fat. Have some low-calorie Apple Oatmeal Crumble for dessert. Cinnamon (used in both dishes) has been shown to help lower blood-sugar levels.
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Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 178 Calories (9%)
- 8g Total fat (12%)
- 3g Saturated Fat (17%)
- 39mg Cholesterol (13%)
- 248mg Sodium (10%)
- 1g Carbohydrate (0%)
- 0g Fiber (2%)
- 24g Protein (48%)
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Calories 425; Total Fat 18g; Carbohydrates 31gThis is true comfort food, with a healthy twist: The spicy tomato sauce that tops the meatloaf is a great source of lycopene, which protects against cancer and heart disease. Garlicky sautéed spinach makes an easy nutrient-packed side, supplying 100 percent of the day's vitamin A requirements. Frozen ground buffalo (or bison) is available in many grocery stores, but if you can't find it, you can substitute extra-lean ground beef.
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Photograph By: Tina Rupp
Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 425 Calories (21%)
- 18g Total fat (30%)
- 3g Saturated Fat (15%)
- 99mg Cholesterol (33%)
- 36mg Sodium (15%)
- 31g Carbohydrate (10%)
- 5g Fiber (19%)
- 23g Protein (46%)
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Calories 482; Total Fat 24g; Carbohydrates 15gThis quick-and-easy Basque-style dinner features thick fish steaks smothered in a bright and flavorful mixture of olives, red peppers, and whole lemon slices. Each serving has a whopping 140 percent of your daily vitamin C requirement. Brown rice or whole-wheat couscous to soak up the nutrient rich sauce is all you need for a complete meal (or skip the starch for a low-carb dinner).
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Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 482 Calories (24%)
- 24g Total fat (38%)
- 3g Saturated Fat (13%)
- 65mg Cholesterol (22%)
- 454mg Sodium (19%)
- 15g Carbohydrate (5%)
- 4g Fiber (15%)
- 44g Protein (88%)
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Calories 372; Total Fat 17g; Carbohydrates 37g
Unlike a lot of Mexican fare, these burritos are low in saturated fat and sodium. They're also a nutritional fiesta, providing 80 percent of your daily calcium requirement, 97 percent of your vitamin C, and 25 percent of your iron.
Amounts per serving plus % Daily Value (DV) based on a 2,000 calorie diet:
- 372 Calories (19%)
- 37g Carbohydrates (12%)
- 4g Fiber (16%)
- 22g Protein (44%)
- 17g Total fat (26%)
- 4g Saturated Fat (20%)
- 341mg Sodium (14%)
- 8mg Cholesterol (2%)
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Calories 318; Total Fat 18g; Carbohydrates 8gCurry powder and jalapeños pump up the flavor and also add an anti-inflammatory kick to this quick, easy, and healthy grilled steak recipe. A cooling chutney, featuring fresh summer produce at its flavorful and nutritional best, tames the heat. Serve with grilled corn.
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Photograph By: Romulo Yanes
Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 318 Calories (16%)
- 18g Total fat (28%)
- 6g Saturated Fat (31%)
- 99mg Cholesterol (33%)
- 607mg Sodium (25%)
- 8g Carbohydrate (3%)
- 1g Fiber (5%)
- 29g Protein (15%)
See the full nutritional analysis from NutritionData.com
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Calories 478; Total Fat 26g; Carbohydrates 34gThis satisfying and nutritionally complete one-dish meal can be made up to two hours ahead and eaten cold or at room temperature. The shrimp are briefly marinated in a zesty pesto vinaigrette (using store-bought pesto makes it simple) and grilled along with fresh veggies, then tossed with orzo, mozzarella, and fresh tomatoes. Much of the fat in this dish is the good-for-you monounsaturated kind; you also get a healthy dose of anti-inflammatory omega-3s.
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Photograph By: Mitchell Feinberg
Nutritional InformationAmounts per serving plus the % Daily Value (DV) based on a 2,000 calorie diet:
- 478 Calories (24%)
- 26g Total fat (39%)
- 7g Saturated Fat (35%)
- 135mg Cholesterol (45%)
- 202mg Sodium (8%)
- 34g Carbohydrate (11%)
- 3g Fiber (11%)
- 30g Protein (60%)
See the full nutritional analysis from NutritionData.com