back to blog

Lemon Curry Roasted Chickpeas RecipeLemon Curry Roasted Chickpeas

Source: MyFoodDiary.com
Recipe

Lemon Curry Roasted Chickpeas Recipe

These roasted chickpeas are a great substitute for unhealthy salty snacks. Not only will they keep your sodium and fat intake in check, they also provide protein and fiber.

Tip for the cook: The options are endless when it comes to flavors for roasted chickpeas. Experiment with other seasonings such as cumin, chili powder, smoked paprika, dried basil, or garlic powder.

Nutrition Facts
Serving Size 1/2 cup
Amount Per Serving
122
Calories
% Daily Value*
4%
Total Fat 2.8g
2%Saturated Fat 0.4g
Trans Fat 0g
0%
Cholesterol 0mg
12%
Sodium 266mg
7%
Total Carbohydrate 20.5g
26%
Dietary Fiber 7.2g
Sugars 0.1g
Protein 6.1g
*
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: 5 minutes

Cooking Time: 20 minutes

Ingredients

  • 1 (15 oz.) can low-sodium chickpeas (also called garbanzo beans)
  • 2 tsp olive oil
  • 1 tbsp fresh lemon juice (about ½ a medium lemon)
  • 1 tsp lemon zest
  • 1 tsp curry powder
  • ¼ tsp salt

Directions

  1. Preheat your oven to 425 degrees Fahrenheit. Spray a baking sheet lightly with cooking spray or olive oil.
  2. Drain and rinse the chickpeas in a colander. Transfer them to a clean dish towel (or paper towels) spread over the counter top. Set aside to let the chickpeas dry on the towel.
  3. In a medium-sized bowl, stir together the olive oil, lemon juice, lemon zest, curry powder, and salt. Gently stir in the chickpeas until they are all evenly coated with the seasonings.
  4. Spread the chickpeas in a single layer on the prepared baking sheet. Bake for 10 minutes. Remove the pan from the oven and use a spoon or spatula to gently stir the chickpeas. Return to the oven and bake for 10 more minutes, or until browned and slightly crunchy. Best served warm.

Roasted Acorn Squash Soup with Feta RecipeRoasted Acorn Squash Soup with Feta

Source: MyFoodDiary.com
Recipe

Roasted Acorn Squash Soup with Feta Recipe

Soup makes a great lunch or light dinner, but many prepared soups contain excess calories, sodium, and fat. When you make soup at home, you control the ingredients which ensures that you end up with a healthy meal.

This winter squash soup is not only comforting and filling, it is full of healthy ingredients. Winter squashes such as acorn, butternut, and pumpkin are loaded with vitamin A and fiber. The small amount of feta cheese adds a burst of flavor while keeping each serving low in calories and unhealthy saturated fat.

Tips for the cook: Roasting your own squash may seem overwhelming, but it’s really not that difficult. While it is in the oven, you can prep the other ingredients. You can also use canned winter squash puree or thawed winter squash from the freezer in this recipe. You will need about 4 cups of roasted squash. Keep in mind that the moisture content may vary depending on what type you use, so you may need to add more or less stock to get the right consistency.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
166
Calories
% Daily Value*
9%
Total Fat 6g
8%Saturated Fat 1.5g
Trans Fat 0g
2%
Cholesterol 5mg
11%
Sodium 254mg
9%
Total Carbohydrate 27.4g
14%
Dietary Fiber 3.8g
Sugars 2.9g
Protein 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: 4 servings

Preparation time: 30 minutes

Cooking time: 15 minutes

Ingredients

  • 2 small acorn squash
  • 1 tbsp + 2 tsp olive oil
  • ½ medium-sized onion, chopped
  • 2 cloves garlic, minced
  • 1 ½ cups unsalted chicken or vegetable stock
  • 1 tsp raw sugar
  • 1 tsp dried oregano
  • ¼ tsp crushed red pepper
  • 1/8 tsp ground allspice
  • ¼ tsp salt
  • ¼ tsp ground black pepper
  • ¼ cup 1% milk
  • 1/8 cup crumbled feta cheese

Directions

  1. Preheat the oven to 400 degrees F. Cut each squash in half and remove the seeds. Use your hands to rub the 2 teaspoons of olive oil over all of the squash halves (1/2 teaspoon per squash half). Place the squash cut side down on a baking sheet. Pierce the skin in several places with a fork. Bake for 30 minutes, or until the squash is tender. Prep the other ingredients while the squash is baking.
  2. Remove the squash from the oven and use a spatula to flip each half cut side up to cool. Set aside.
  3. In a medium-sized soup pot, heat 1 tablespoon of olive oil over medium heat. Add the onion and garlic and cook until the vegetables are tender, about 3 minutes.
  4. Scoop the flesh of the acorn squash from the skin and transfer it to the soup pot. Break up the squash as you stir it into the onion and garlic. Add the chicken stock and cook for 1 to 2 more minutes.
  5. Remove the pot from the heat and use an immersion blender to puree the soup in the pot. If you don’t have an immersion blender you can transfer the vegetables to a standard blender or food processor to puree and pour the soup back into the pot. Add the sugar, oregano, red pepper, allspice, salt, and black pepper. Cook over low heat for 1 minute.
  6. Add the milk and continue to heat the soup about 1 to 2 more minutes. Stir in the feta cheese and serve. Garnish with croutons and more feta, if desired.

Black-eyed Pea and Sesame Burgers with Sweet Soy Kale RecipeBlack-eyed Pea and Sesame Burgers with Sweet Soy Kale

Source: MyFoodDiary.com
Recipe

Black-eyed Pea and Sesame Burgers with Sweet Soy Kale Recipe

These vegetarian burgers are packed with hearty black-eyed peas, which provide fiber, protein, and B vitamins. The kale adds a burst of flavor and even more nutrition. Kale contains alpha-linolenic acid (ALA), a type of omega-3 fatty acids from plants, and it is a source of vitamins A, C, and K.

Tips for the cook: These burgers are best eaten warm, straight from the oven. The kale not only adds flavor, but it also adds moisture. The burger may seem a bit dry without it. If you choose to forgo the kale, consider adding your favorite burger sauce when serving. For variety, try using other cooked beans or legumes in place of the black-eyed peas.

Nutrition Facts
Serving Size 1 burger
Amount Per Serving
198
Calories
% Daily Value*
11%
Total Fat 7.1g
4%Saturated Fat 0.9g
Trans Fat 0g
0%
Cholesterol 0mg
12%
Sodium 265mg
10%
Total Carbohydrate 28.8g
23%
Dietary Fiber 6.4g
Sugars 5.9g
Protein 7.6g
*
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.

Preparation time: 15 minutes

Cooking time: 25 minutes

Yield: 2 servings

Ingredients

Burgers:

  • 1 cup cooked black-eyed peas, rinsed and drained
  • 1 tbsp tahini (see note)
  • 1 tbsp sesame seeds
  • 1 green onion, greens only, thinly sliced
  • ¼ tsp ground ginger
  • ½ tsp garlic powder
  • 1 tsp low sodium soy sauce
  • 2 whole wheat buns (optional)

Kale:

  • 2 cups chopped kale leaves
  • 2 tbsp water
  • 1 tsp honey
  • 1 tsp low sodium soy sauce
  • 1 tsp sesame seeds

Directions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Place the black-eyed peas, tahini, sesame seeds, and green onions in a small food processor. Pulse until the ingredients are blended and you have a thick paste that can be formed into patties. The peas should still be chunky.
  3. Transfer the black-eyed pea mixture to a small bowl and stir in the ground ginger, garlic powder, and soy sauce.
  4. Spray a baking sheet with non-stick cooking spray and set aside.
  5. Divide the pea mixture in half. Form each half into a patty about 3 inches in diameter. Place the patties on the baking sheet, and bake for 10 minutes. Remove the baking sheet from the oven and use a spatula to gently flip the patties. Do this carefully, as they will break easily at this stage. Bake 10 more minutes.
  6. To prepare the kale, heat a medium non-stick skillet over medium-high heat. Add the kale and cook about 1 minute. Add the water and stir until the kale begins to wilt, about 2 minutes. Lower the heat to medium, and stir in the honey and soy sauce. Sprinkle with sesame seeds and remove the pan from the heat.
  7. To serve, place the patties on a bun (if using), or on a plate, and top each with half of the kale.

Note: Tahini is a paste made from sesame seeds. It can be found in international markets or online.

Wild Rice Salad RecipeWild Rice Salad

Source: MyFoodDiary.com
Recipe

Wild Rice Salad Recipe

Whole grain rice makes a delicious side dish that is full of flavor and fiber. This version is tossed with dried fruit and nuts and then dressed in a slightly sweet dressing. Feel free to use a wild rice mix that includes brown rice or other varieties. Other grains, such as quinoa or wheat berries, can also be substituted for the rice in this salad.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
183
Calories
% Daily Value*
9%
Total Fat 5.7g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 98mg
11%
Total Carbohydrate 33.5g
12%
Dietary Fiber 3.3g
Sugars 5g
Protein 3.2g
*
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: 6 servings

Preparation time: 10 minutes

Refrigeration time: 30 minutes

Ingredients

  • 1 cup dry wild rice or wild rice mix, cooked per package directions
  • ¼ cup dried cranberries
  • ¼ cup chopped unsweetened dried apricots
  • ¼ cup chopped unsalted, toasted pecans
  • 2 green onions, sliced
  • ¼ cup fresh orange juice
  • 1 tbsp olive oil
  • 1 tsp pure maple syrup
  • ¼ tsp salt
  • 1/8 tsp ground black pepper

Directions

  1. Combine the cooled, cooked rice, cranberries, apricots, pecans, and green onions in a medium bowl.
  2. In a small bowl, whisk together the orange juice, olive oil, maple syrup, salt, and pepper. Pour the dressing over the rice. Toss to coat and mix all ingredients.
  3. Refrigerate at least 30 minutes before serving.

10 Ways to Cut 100 Calories (or more!) Recipe10 Ways to Cut 100 Calories (or more!)

Source: MyFoodDiary.com

Ways to Cut 100 Calories

In your efforts to lose weight, it’s easy to focus on what you can’t eat. Here are 10 ways you can enjoy what you love, and still cut 100 calories throughout your day.

  1. Blend your own breakfast smoothie. Smoothies from specialty shops and restaurants can contain between 250 and 400 calories. Reduce your smoothie to 185 calories by making it at home. Combine ¾ cup frozen mixed fruit, 1 cup skim milk, ½ cup fresh spinach leaves, 1 teaspoon honey, and puree in a blender until smooth.

  2. Eat the whole fruit. One hundred percent juices may seem like a quick alternative for a fruit serving, but a 16 ounce juice – a medium in most restaurants – contains 220 calories. While you may get a few vitamins, you are missing out on the valuable fiber, which can keep you feeling full. Allow yourself a little extra time for peeling, and go for the whole fruit. A medium orange has only 70 calories.

  3. Order a coffee drink without the extras. A Starbucks Grande Café Mocha made with 2% milk and whipped cream contains 330 calories. Lose the whipped cream and you’ve already slashed the calories by 70. Order it with skim milk, and you will reduce it by 40 more -- a savings of 110 calories.

  4. Make your own trail mix. Packaged trail mixes can contain as many as 425 calories in a half cup. Combine a tablespoon of chopped pecans, a tablespoon of raisins, and a tablespoon of chocolate chips with ½ cup unsweetened puffed brown rice cereal, and you’ll reduce the calories to 180.

  5. Select the single. The double patty or double scoop is always tempting when you’re hungry. Learn to be satisfied with a single and it will save you loads of calories. A typical fast food cheeseburger with a single patty has about 300 calories, but order a double and you’ll consume a whopping 450 to 500 calories. This double burger alone can knock out a third of your calories for the day!

  6. Eat only half of your afternoon vending machine snack. Afternoon visits to the vending machine can mean a snack that is more like a meal when it comes to calories. A regular pack of M&Ms and a 1.5-ounce bag of Lay’s potato chips each contain about 240 calories. Eat only half of your snack at one sitting and you’ve cut over 100 calories. Seal the pack and store it out of sight. Enjoy the rest of it tomorrow, and not only will you save calories, but you’ll save money too.

  7. Cook dinner at home tonight. Butter contains about 100 calories per tablespoon, and even heart healthy extra-virgin olive oil contains 120 calories per tablespoon. By cooking at home, you can control the added fats in your meals -- greatly reducing your caloric intake. Add 1 tablespoon of butter instead of two and you’ve already slashed 100 calories.

  8. Choose light beer over the regular options. Heavier beers such as Budweiser American Ale, Sam Adams Winter Lager, and Sam Adams Double Bock contain 180 to 310 calories per 12 ounces. Choose a light beer such as Bud Light, Coors Light, or Sam Adams Light, and cut your caloric intake down to 95 to 120 calories per 12 ounces.

  9. Substitute sparkling water for one daily soda. Each 12-ounce regular cola you drink contains about 144 calories. Break the habit with sparkling water. Combine 3 ounces of 100% orange juice with sparkling water for the sweetness and carbonation you crave, and it will only set you back 42 calories.

  10. For a treat, indulge in dark chocolate. According to the National Institutes of Health, the benefits of chocolate come from the cocoa solids. Generally, the darker the chocolate the more solids, therefore the greater the health benefit. Candy bars are filled with sugar and fat, and less of the beneficial cocoa solids. Most regular-sized candy bars have 230 to 280 calories. Give yourself the treat of two Ghirardelli 60% dark chocolate squares and take in only 110 calories.

MyFoodDiary - Calorie counting made easy
About MyFoodDiary

MyFoodDiary makes counting calories easy. Search from over 100,000 foods.

Learn More
Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss

Nourish Sweat Thrive Mizu Water Bottle
$21.95  $15.95
Follow Us on the Web