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Simple Roasted Tomatoes RecipeSimple Roasted Tomatoes

Source: MyFoodDiary.com

Simple Roasted Tomatoes Recipe

Tomatoes are full of antioxidants that protect against heart disease and some cancers. This recipe turns bite-size cherry or grape tomatoes into a delicious side dish. The tomatoes are tossed in olive oil and herbs and then roasted until they are tender and juicy. Serve them with fish or use them to top whole wheat pasta.

Yield: 4 servings

Preparation time: 5 minutes

Baking time: 10 minutes

Ingredients

  • 1 pint cherry or grape tomatoes
  • 1 tbsp extra virgin olive oil
  • 1 tbsp chopped fresh chives
  • 1 tbsp chopped fresh basil
  • 1/8 tsp fine ground sea salt

Directions

  1. Preheat the oven to 425 degrees Fahrenheit. Place the tomatoes in a single layer on a baking sheet.

  2. Drizzle the tomatoes with the oil and then sprinkle them with the herbs and salt. Stir the tomatoes gently around the pan.

  3. Roast for 5 minutes. Remove from the oven and stir. Roast for an additional 3 to 5 minutes, until the tomatoes are warm and the skins begin to burst.

Nutrition information for 1 serving: Calories 51; Total Fat 3.5 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 84 mg; Carbohydrate 5.6 g; Fiber 1.1 g; Sugar 3.5 g; Protein 1 g; Vitamin A 674 IU; Vitamin C 28 mg; Calcium 18 mg; Iron 0.9 mg

Vegetable Rice Pilaf RecipeVegetable Rice Pilaf

Source: MyFoodDiary.com

Vegetable Rice Pilaf Recipe

Adding extra vegetables to your favorite side dishes is a great way to increase nutrients and decrease calories. Make a traditional rice pilaf more nutritious by using whole grain rice, broccoli, peas and carrots.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
116
Calories
10
Calories from Fat
% Daily Value*
2%
Total Fat 1.1g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
5%
Sodium 113mg
8%
Total Carbohydrate 25.4g
10%
Dietary Fiber 2.6g
Sugars 2.4g
Protein 3.3g
Vitamin C 29%Vitamin A 61%
Iron 5%Calcium 2%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 50 minutes

Ingredients

  • 2 ¾ cup water
  • 1 cup dry long grain brown rice
  • 1 cup shredded carrot
  • 1 cup finely chopped fresh broccoli
  • ½ cup fresh or frozen peas
  • 1 tbsp chopped fresh chives
  • ¼ tsp garlic powder
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper

Directions

  1. In a large saucepan, bring 1 ¾ cups of the water to a boil. Add the rice. Reduce the heat to medium, cover and simmer for 45 to 50 minutes, until the rice is tender and all water has been absorbed.

  2. Bring the remaining 1 cup of water to a boil in a large saucepan over high-heat. Add the broccoli and carrots and cook for 2 minutes. Add the peas and cook for 1 more minute. Remove from the heat and strain the vegetables in a colander.

  3. Add the vegetables to the rice. Sprinkle in the chives, garlic powder, sea salt and black pepper. Stir to combine all ingredients and serve.

Baked Black Bean and Egg Cups RecipeBaked Black Bean and Egg Cups

Source: MyFoodDiary.com

Baked Black Bean and Egg Cups Recipe

These black bean and egg cups are a great option when you need a breakfast on-the-go. They are packed with protein to keep you full all morning. Using a combination of whole eggs and egg whites limits saturated fat and cholesterol, and black beans add dietary fiber.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
56
Calories
19
Calories from Fat
% Daily Value*
3%
Total Fat 2.1g
2%Saturated Fat 0.5g
Trans Fat 0g
30%
Cholesterol 90mg
8%
Sodium 202mg
1%
Total Carbohydrate 2.4g
3%
Dietary Fiber 0.7g
Sugars 0.2g
Protein 5.8g
Vitamin C 2%Vitamin A 2%
Iron 1%Calcium 1%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 6 egg cups

Preparation time: 10 minutes

Baking time: 12 minutes

Ingredients

  • 3 whole large eggs
  • 3 large egg whites
  • 1 tbsp chopped fresh dill
  • 1 green onion, chopped fine
  • ¼ tsp fine ground sea salt
  • 1/8 tsp ground black pepper
  • 6 tbsp cooked black beans

Directions

  1. Preheat the oven to 375 degrees F. Silicone baking cups are ideal for making egg cups, but a standard muffin tin sprayed with non-stick cooking spray can also be used.

  2. In a medium bowl, whisk together the eggs, egg whites, dill, green onion, sea salt and black pepper. Whisk well for 1 minute until the liquid is frothy.

  3. Place 1 tablespoon of black beans into each of the 6 muffin cups. Pour an equal amount of the eggs into each cup.

  4. Bake for 10 to 12 minutes, until the tops are browned and the center of each cup is firm.

Sweet and Spicy Peanuts RecipeSweet and Spicy Peanuts

Source: MyFoodDiary.com

Sweet and Spicy Peanuts Recipe

Peanuts contain protein and heart-healthy fat for a quick snack that will keep you feeling full. You can give plain peanuts more flavor while controlling sugar and sodium by making these sweet and spicy peanuts at home.

Nutrition Facts
Serving Size 1/8 recipe
Amount Per Serving
178
Calories
137
Calories from Fat
% Daily Value*
23%
Total Fat 15.2g
10%Saturated Fat 2.1g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 40mg
2%
Total Carbohydrate 6.9g
9%
Dietary Fiber 2.3g
Sugars 3.5g
Protein 7.1g
Vitamin C 0%Vitamin A 1%
Iron 7%Calcium 3%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 8 servings

Preparation time: 5 minutes

Baking time: 8 minutes

Ingredients

  • 1 tbsp honey
  • 1 tbsp extra virgin olive oil
  • ¼ tsp ground cayenne pepper
  • 1/8 tsp smoked paprika
  • 1/8 tsp fine ground sea salt
  • 1 ½ cups raw, unsalted peanuts

Directions

  1. Preheat the oven to 425 degrees F.

  2. In a medium bowl, stir together the honey, olive oil, cayenne pepper, paprika and salt.

  3. Add the peanuts and stir well to coat them evenly.

  4. Pour the peanuts onto a non-stick baking sheet or a baking sheet covered in parchment paper. Spread in a single layer.

  5. Bake for 5 minutes. Remove from the oven and stir. Bake for an addition 2 to 3 minutes, until golden brown. Watch them carefully because they can brown and burn quickly in the last few minutes.

  6. Allow to cool completely before serving. Break apart and then blot gently with a paper towel if any excess oil appears on the nuts.

Sautéed Spaghetti Squash with Herbs RecipeSautéed Spaghetti Squash with Herbs

Source: MyFoodDiary.com

Sautéed Spaghetti Squash with Herbs

Spaghetti squash makes a lower-calorie substitute for pasta and rice. It’s ideal for a main course or side dish and supplies dietary fiber and vitamins. This simple recipe seasons the squash with fresh herbs that add even more beneficial plant nutrients.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
92
Calories
55
Calories from Fat
% Daily Value*
9%
Total Fat 6.1g
6%Saturated Fat 1.1g
Trans Fat 0g
0%
Cholesterol 1mg
5%
Sodium 118mg
4%
Total Carbohydrate 11.1g
9%
Dietary Fiber 2.3g
Sugars 4.8g
Protein 1.7g
Vitamin C 15%Vitamin A 9%
Iron 4%Calcium 5%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 4 servings

Preparation time: 15 minutes

Baking time: 45 minutes

Cooking time: 5 minutes

Ingredients

  • 1 medium spaghetti squash, about 4 cups cooked
  • 1 ½ tbsp extra virgin olive oil
  • 2 tbsp chopped fresh basil
  • 2 tbsp chopped fresh chives
  • 1 tbsp chopped fresh parsley
  • ¼ teaspoon garlic powder
  • 1/8 teaspoon fine ground sea salt
  • 2 tbsp Parmesan cheese shavings

Directions

  1. Preheat the oven to 400 degrees Fahrenheit. Carefully cut the squash in half lengthwise and remove the seeds. Rub all sides of the squash with a ½ tablespoon of olive oil. Place the squash cut-side down on a baking sheet. Prick the skin in several places with a fork. Bake for 35 to 40 minutes, until tender.

  2. Remove from the oven and carefully flip the squash halves over. Let sit until cool enough to handle.

  3. Use a fork to scrape the spaghetti squash out of the skin. Discard the skin. Heat 1 tablespoon of olive oil in a large skillet over medium-high. Add the squash. Saute for 2 minutes. Add the herbs, garlic powder and salt, and cook for 1 more minute.

  4. Serve warm sprinkled with the Parmesan cheese.

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