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Egg White Breakfast Tacos with Spinach Pesto RecipeEgg White Breakfast Tacos with Spinach Pesto

Source: MyFoodDiary.com

Egg White Breakfast Tacos with Spinach Pesto Recipe

These easy breakfast tacos are filled with protein-packed egg whites. A pesto made with fresh spinach, basil, and olive oil provides vitamins with heart-healthy fat. Fiber from whole grain tortillas will keep you feeling full throughout the morning.

Nutrition Facts
Serving Size 2 tacos
Amount Per Serving
352
Calories
% Daily Value*
27%
Total Fat 17.8g
11%Saturated Fat 2.3g
Trans Fat 0g
0%
Cholesterol 1mg
17%
Sodium 398mg
11%
Total Carbohydrate 33.2g
17%
Dietary Fiber 4.8g
Sugars 3.5g
Protein 16.5g
*
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: 15 minutes

Cooking time: 5 minutes

Ingredients

  • 1 cup fresh spinach leaves
  • ½ cup fresh basil leaves
  • 2 cloves garlic, chopped
  • 1 tbsp raw walnuts
  • 1 tbsp freshly grated parmesan cheese
  • ¼ cup extra virgin olive oil
  • ¼ tsp ground black pepper
  • 1/8 tsp fine ground sea salt
  • 10 large egg whites
  • 8 whole grain taco-size tortillas, warmed
  • 1 cup sliced grape or cherry tomatoes

Directions

  1. Place the spinach and basil in a small food processor. Add the garlic, walnuts, and parmesan cheese. Pulse in 10-second intervals until all ingredients are finely chopped.
  2. Reserve 1 teaspoon of the olive oil. Add the remaining olive oil to the food processor with 1/8 teaspoon of the pepper and the salt. Puree for 20 to 30 seconds until the pesto is blended and almost smooth. Set aside.
  3. In a medium bowl, add the egg whites, 1 teaspoon of olive oil and the remaining black pepper. Whisk for 15 to 20 seconds. Preheat a medium non-stick skillet over medium heat. Add the eggs and cook. Stir often for 3 to 4 minutes, until they are fully cooked, but still soft.
  4. Place two tortillas on each serving plate, and fill each taco with an equal amount of scrambled egg whites. Top each with an equal amount of pesto and sliced tomatoes before serving.

Carrot Cauliflower Pasta Salad RecipeCarrot Cauliflower Pasta Salad

Source: MyFoodDiary.com

Carrot Cauliflower Pasta Salad Recipe

This pasta salad recipe uses less pasta and more vegetables to create a dish with fewer calories than the traditional recipe, and it doesn’t skimp on flavor. The cauliflower and carrots are also loaded with fiber and disease fighting antioxidants.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
118
Calories
% Daily Value*
6%
Total Fat 3.9g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 152mg
6%
Total Carbohydrate 18.1g
8%
Dietary Fiber 2.2g
Sugars 2.6g
Protein 3.3g
*
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: 15 minutes

Ingredients

  • 2 cups grated cauliflower
  • 1 cup dry bow-tie pasta (about 2.5 oz.), cooked according to package directions
  • 1/3 cup shredded carrot
  • 2 tbsp finely diced red onion
  • ¼ cup light mayonnaise
  • 1 tbsp water
  • 1 tbsp chopped fresh chives
  • ¼ tsp honey
  • ¼ tsp smoked paprika

Directions

  1. Add the cauliflower, pasta, carrot, and onion to a medium bowl. Stir to combine the ingredients.
  2. In a small dish, whisk together the mayonnaise, water, chives, honey, and smoked paprika until smooth.
  3. Just before serving, pour the dressing over the salad and stir to coat all the vegetables and pasta. Serve immediately or refrigerate up to 30 minutes.

Crunchy Baked Zucchini Sticks RecipeCrunchy Baked Zucchini Sticks

Source: MyFoodDiary.com

Crunchy Baked Zucchini Sticks Recipe

Zucchini and other summer squashes are antioxidant-rich and provide copper, manganese, potassium, folate, and fiber. In this recipe, zucchini sticks are coated in bread crumbs and baked until crunchy for a healthy snack or side dish.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
44
Calories
% Daily Value*
2%
Total Fat 1.1g
3%Saturated Fat 0.6g
Trans Fat 0g
1%
Cholesterol 3mg
8%
Sodium 177mg
2%
Total Carbohydrate 5.4g
1%
Dietary Fiber 0.2g
Sugars 0.3g
Protein 3g
*
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: 15 minutes

Baking time: 15 minutes

Ingredients

  • 1 lb. small zucchini, ends trimmed
  • ¾ cup panko bread crumbs
  • ¼ cup grated parmesan cheese
  • ¼ tsp dried oregano
  • ¼ tsp garlic powder
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • 1 large egg
  • 1 tbsp water

Directions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Cut each zucchini in half length-wise, and then cut each half again length-wise to make 4 sticks per small zucchini.
  3. In a large shallow baking dish, stir together the bread crumbs, cheese, oregano, garlic powder, salt, and black pepper.
  4. In a large bowl, whisk together the egg and the water for 15 seconds. Add the zucchini sticks to the bowl and toss to coat each in the egg.
  5. Transfer the zucchini sticks to the dish with the bread crumbs. Working in batches, coat each stick with crumbs. Place the sticks, skin-side down on a baking sheet covered with a silicone mat or parchment paper.
  6. Bake for 12 to 15 minutes, until the zucchini is tender and the bread crumbs are browned and crunchy. Serve warm.

Kale Salad with Honey Ginger Dressing RecipeKale Salad with Honey Ginger Dressing

Source: MyFoodDiary.com

Kale Salad with Honey Ginger Dressing Recipe

Kale is best known for providing vitamins A, C, K and folate, but this leafy green also contains protein, fiber, omega-3 fatty acids, and beneficial plant chemicals like lutein that promote healthy vision. While sometimes bitter when eaten alone, you can combine it with other vegetables and a homemade dressing to create a crunchy salad that is balanced in flavors.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
273
Calories
% Daily Value*
29%
Total Fat 18.7g
12%Saturated Fat 2.5g
Trans Fat 0g
0%
Cholesterol 0mg
6%
Sodium 136mg
9%
Total Carbohydrate 28.4g
16%
Dietary Fiber 4.4g
Sugars 13.2g
Protein 5.2g
*
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: 4 servings

Preparation time: 15 minutes

Ingredients

  • 6 cups finely chopped kale
  • ½ cup sliced celery
  • ½ cup shredded carrot
  • ½ cup sliced red onion
  • ¼ cup dry roasted, unsalted sunflower seeds
  • ¼ cup dried cranberries

Dressing

  • ¼ cup extra virgin olive oil
  • 1 tbsp honey
  • ¼ tsp grated fresh ginger
  • 1/8 tsp fine ground sea salt
  • 1/8 tsp ground black pepper

Directions

  1. In a large bowl, toss together the kale, celery, carrot, and red onion. Sprinkle in the sunflower seeds and cranberries.
  2. In a half pint jar or small bowl with a lid, add all of the dressing ingredients. Seal with the lid and shake for 15 to 20 seconds until all ingredients are combined.
  3. Just before serving, pour the dressing over the salad and toss to coat the salad.

Chocolate Dipped Banana Bites RecipeChocolate Dipped Banana Bites

Source: MyFoodDiary.com

Chocolate Dipped Banana Bites Recipe

Frozen treats make a great dessert during the hot summer, but chocolate-dipped ice cream balls and cheesecake bites can be loaded with calories and saturated fat. These banana bites provide a healthier option with the same delicious flavors as higher-calorie frozen desserts.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
107
Calories
% Daily Value*
7%
Total Fat 4.5g
12%Saturated Fat 2.5g
Trans Fat 0g
0%
Cholesterol 0mg
0%
Sodium 0mg
7%
Total Carbohydrate 19.6g
7%
Dietary Fiber 2g
Sugars 13g
Protein 1.3g
*
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: 2 ½ hours

Ingredients

  • 2 medium bananas
  • 3/4 cup semi-sweet chocolate chips

Optional toppings: chopped pistachios, chopped peanuts, unsweetened shredded coconut

Directions

  1. Line a baking sheet with parchment paper. Peel the bananas and cut each into ½ to ¾ inch pieces. Place the banana pieces on the parchment paper. Insert a toothpick into each piece.
  2. Freeze for 2 hours or until firm.
  3. Pour the chocolate chips into a microwave-safe bowl. Melt the chocolate chips in the microwave on high for about 2 minutes. Stop and stir every 30 seconds to prevent burning. Once smooth, remove from the microwave.
  4. Place any chopped toppings on a plate or in a shallow bowl.
  5. Remove the bananas from the freezer. Using the toothpick to hold the banana pieces, dip each in the melted chocolate. Let the excess chocolate drain well. The banana bites should be only lightly coated. Roll in any of your desired toppings. If the chocolate begins to cool and thicken, place it back in the microwave for 15 to 20 seconds.
  6. Return the bananas to the baking sheet and freeze about 15 more minutes before serving.
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