back to blog

Roasted Turkey Sandwich with Caramelized Onion & Apple

Roasted Turkey Sandwich with Caramelized Onion & Apple Recipe

Store-bought sandwiches can contain as many as 1,300 milligrams of sodium. Making sandwiches at home allows you to select your own bread and cut down on condiments that are often heavily salted. Using roasted turkey that you make at home instead of lunch meat allows you to get lean protein without all the additives. An apple gives these sandwiches crunch and the caramelized onions add a sweet and salty flavor that requires no added sodium.

Nutrition tip: If you buy roasted turkey from the store, ask for a nutrition label so you can ensure that it has not been heavily seasoned, which can increase the sodium.

Yield: 4 servings

Preparation time: 10 minutes

Cook time: 30 minutes


1 tbsp olive oil

1 medium onion, sliced

12 oz. roasted turkey breast, warmed

1 apple, cored and sliced

8 tsp brown or Dijon mustard

8 slices whole grain bread


Warm the olive oil in a medium skillet over medium heat. Add the onions and stir to coat with the oil. Reduce the heat to medium-low and let the onions cook for about 30 minutes. Stir them every 5 to 10 minutes. They will become very sweet with a rich golden brown color.

Place one slice of bread on each plate. Top with ¼ of the onions. Add 3 ounces of roasted turkey to each sandwich. Layer ¼ of the apple on top.

Spread 2 teaspoons of mustard over the second slice of bread. Place the slice mustard-side down over the apples and serve.

Nutrition information for 1 sandwich: Calories 319; Total Fat 10.2 g; Saturated Fat 2.3 g; Trans Fat 0 g; Cholesterol 63 mg; Sodium 345 mg; Carbohydrate 27.8 g; Fiber 8.9 g; Sugar 8 g; Protein 30.1 g

Simple Vegetarian Chili

Simple Vegetarian Chili Recipe

Chili is a great way to eat more of the disease-fighting lycopene found in cooked tomatoes. This version is also full of nutritious vegetables and protein-rich beans. It’s a hearty, filling meal that can be made ahead to reheat for lunch or dinner.

Yield: 4 servings

Preparation time: 10 minutes

Cooking time: 20 minutes


1 tbsp olive oil

½ cup diced onion

1 clove garlic, minced

1 green bell pepper, cored and diced

1 small eggplant, peeled and diced

1 jalapeno, seeds and core removed, minced

2 tbsp chili powder

1 tsp ground cumin

1 tsp dried oregano

¼ tsp smoked paprika

1 (15 oz.) can no salt added tomato sauce

1 (14.5 oz.) can no salt added diced tomatoes

2 (15 oz.) cans low-sodium red kidney beans, rinsed and drained

¼ tsp fine ground sea salt


Heat the olive oil in a medium soup pot over medium-high. Add the onion and garlic. Cook for 3 minutes.

Add the bell pepper, eggplant, and jalapeno. Cook for about 7 minutes, until the vegetables become tender. Reduce the heat slightly, if necessary, to prevent the garlic from burning.

Stir in the chili powder, cumin, oregano, and paprika. Cook for 1 more minute.

Pour in the the tomato sauce and diced tomatoes. Stir in the beans. Add the salt. Bring to a simmer and cook for 5 minutes, until all ingredients are heated through.

Nutrition information for 1 serving: Calories 351; Total Fat 5.4 g; Saturated Fat 0.8 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 216 mg; Carbohydrate 61.8 g; Fiber 20.2 g; Sugar 13.5 g; Protein 17.9 g

Apple Celery Salad

Apple Celery Salad Recipe

Apples are full of beneficial plant nutrients including polyphenols that act as disease-fighting antioxidants. This seasonal salad hints at fall with the addition of fresh celery, heart-healthy walnuts, sweet cranberries, and spices. It makes a healthy breakfast, dessert, or side dish.

Yield: 4 servings

Preparation time: 10 minutes


1 medium Granny Smith apple, cored

1 cup sliced celery

1 ½ tbsp chopped walnuts

1 tbsp dried cranberries, finely chopped

1/3 cup low-fat plain Greek yogurt

2 tsp honey

1/8 tsp ground cinnamon

Pinch of ground allspice


Slice the apple into matchsticks and place in a medium bowl. Add the celery, walnuts and cranberries.

In a small dish, stir together the yogurt, honey, cinnamon and allspice. Pour the yogurt sauce over the apple salad. Stir to coat all ingredients. Serve right away.

Nutrition information for 1 serving: Calories 96; Total Fat 4.2 g; Saturated Fat 0.7 g; Trans Fat 0 g; Cholesterol 1 mg; Sodium 31 mg; Carbohydrate 13.2 g; Fiber 2.2 g; Sugar 10.3 g; Protein 3.2 g

Cauliflower and Kale with Sesame and Ginger

Cauliflower and Kale with Sesame and Ginger Recipe

Cruciferous vegetables are loaded with disease fighting phytonutrients. This recipe dresses them up with the flavors of sesame and ginger. It is an easy side dish to pair with grilled fish or serve it with quinoa and lentils.

Yield: 3 to 4 servings

Preparation time: 10 minutes

Cooking time: 15 minutes


½ tbsp olive oil

2 cloves garlic, minced

½ tsp minced fresh ginger

4 cups chopped cauliflower florets

2 cups chopped kale leaves

½ cup no-salt-added chicken or vegetable stock

½ tsp low sodium soy sauce

½ tsp dark sesame oil

1 tbsp black sesame seeds


In a large skillet, heat the oil over medium high. Add the garlic and ginger and cook for 1 minute.

Add the cauliflower and kale, cook for 5 minutes. Stir in the stock and continue to cook for 5 to 7 more minutes until the vegetables are tender and the liquid has evaporated.

Stir in the soy sauce, sesame oil and sesame seeds. Remove from the heat and serve warm.

Nutrition information for ¼ recipe: Calories 80; Total Fat 3.8 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 117 mg; Carbohydrate 9.7 g; Fiber 3.3 g; Sugar 2.5 g; Protein 3.9 g

Baked Fish Packets

Baked Fish Packets Recipe

Fish is a high quality source for lean protein and heart-healthy fat. Baking fish in foil packets with flavorful fresh vegetables allows you to make a quick meal with easy clean-up. Pair it with a salad and a side of quinoa or brown rice for a balanced, healthy meal.

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes


4 white fish fillets (such as tilapia)

1 cup halved small cherry or grape tomatoes

1/3 cup finely diced green bell pepper

¼ cup minced sweet onion

2 cloves garlic, minced

2 tbsp olive oil

¼ tsp salt

¼ tsp ground black pepper


Preheat the oven to 425 degrees Fahrenheit.

Lay four 12x16-inch pieces of aluminum foil on a flat work surface. Place a piece of fish in the center of each piece of foil.

In a medium bowl, stir together the tomatoes, bell pepper, onion, garlic, olive oil, salt and pepper. Top each piece of fish with an equal amount of the vegetables.

To seal each packet, turn the piece of foil so that the 16-inch side is horizontal. Fold the right and left ends toward the center to meet each other. Roll the foil down two to three turns to seal the two sides. Grab each of the open ends and roll towards the center to create and seal the packet.

Place on a baking sheet and bake for 15 to 20 minutes, until the fish begins to flake and the vegetables are softened.

Nutrition information for 1 serving: Calories 194; Total Fat 9.3 g; Saturated Fat 1.4 g; Trans Fat 0 g; Cholesterol 50 mg; Sodium 208 mg; Carbohydrate 6.7 g; Fiber 1 g; Sugar 2.7 g; Protein 21.8 g - Calorie counting made easy
About MyFoodDiary

MyFoodDiary makes counting calories easy. Search from over 80,000 foods.

Learn More
Follow Us on the Web f Facebook
P Pinterest
t Twitter
G+ Google+

RSS Feed

Categories Exercise
Weight Loss