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Grilled Romaine Salad RecipeGrilled Romaine Salad

Source: MyFoodDiary.com

Grilling romaine lettuce is a great way to make summer salads more creative while keeping them nutritious and low in calories. This is a quick and easy side dish you can add to the menu any time you are grilling.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
28
Calories
9
Calories from Fat
% Daily Value*
2%
Total Fat 1g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 1mg
4%
Sodium 100mg
1%
Total Carbohydrate 3.6g
3%
Dietary Fiber 0.8g
Sugars 2.2g
Protein 1.4g
Vitamin C 33%Vitamin A 31%
Iron 4%Calcium 4%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 4 servings

Preparation time: 10 minutes

Grilling time: 5 minutes

Ingredients

  • 3 tbsp fresh lemon juice
  • 2 tbsp non-fat plain Greek yogurt
  • 1 tbsp olive oil mayonnaise or low-fat mayonnaise
  • 2 tbsp chopped fresh dill
  • 1 tbsp chopped fresh chives
  • 1/8 tsp garlic powder
  • 1/8 tsp fine ground sea salt
  • 1 large head romaine lettuce
  • Optional toppings: croutons, shaved Parmesan cheese

Directions

  1. Add the lemon juice, yogurt and mayonnaise to the cup of a single-serving blender or small food processor. Pulse for 10 to 15 seconds until blended. Add the dill, chives, garlic powder and salt. Pulse again until all ingredients are mixed together into a smooth dressing.
  2. Place the head of lettuce on a grill that has been heated to 375 to 400 degrees Fahrenheit. Use tongs to constantly flip the lettuce to get even wilting on all sides. Grill for 3 to 5 minutes, until the outer leaves have wilted and start to show signs of blackening.
  3. Transfer the head of lettuce to a cutting board. Remove the stem end and chop the leaves into bite-size pieces. The outer leaves will be warm and wilted and the inner leaves will still be crisp and cool.
  4. Put the lettuce in a large bowl. Pour in the dressing and toss with tongs until all the lettuce is evenly coated in dressing. Serve with croutons and shaved Parmesan, if desired.

Dill Salmon Spread RecipeDill Salmon Spread

Source: MyFoodDiary.com

Dill Salmon Spread Recipe

Salmon is rich in heart-healthy omega-3 fatty acids. This recipe provides a great way to use leftover salmon for a nutritious, protein-rich snack. Serve this spread as an appetizer with whole grain crackers, or use it as a filling for wraps and sandwiches.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
101
Calories
49
Calories from Fat
% Daily Value*
8%
Total Fat 5.4g
3%Saturated Fat 0.6g
Trans Fat 0g
11%
Cholesterol 33mg
6%
Sodium 142mg
0%
Total Carbohydrate 1.4g
1%
Dietary Fiber 0.2g
Sugars 0.7g
Protein 11g
Vitamin C 5%Vitamin A 5%
Iron 3%Calcium 1%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 4 servings

Preparation time: 10 minutes

Ingredients

  • 6 oz. chopped cooked and cooled salmon (about 1 cup)
  • 2 green onions, sliced
  • 2 tbsp olive oil mayonnaise or low-fat mayonnaise
  • ½ tbsp chopped fresh dill
  • 1 tsp non-fat Greek yogurt
  • ¼ tsp lemon zest
  • 1/8 tsp fine ground sea salt

Directions

  1. Place the salmon in a medium bowl. Reserve 1 tablespoon of the green portion of the onions. Add the remaining onions to the bowl with the salmon.
  2. Add the mayonnaise, dill, yogurt, lemon zest and salt. Stir well to combine all ingredients.
  3. Garnish with the reserved green onions. Refrigerate for 15 minutes before serving.

Oatmeal Cherry Cobbler in a Mug RecipeOatmeal Cherry Cobbler in a Mug

Source: MyFoodDiary.com

The best way to control portion sizes for desserts is to make individual servings. With this recipe, you can create a quick and simple cherry cobbler dessert in a mug.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
245
Calories
11
Calories from Fat
% Daily Value*
2%
Total Fat 1.2g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 1mg
12%
Sodium 291mg
18%
Total Carbohydrate 54.2g
22%
Dietary Fiber 5.5g
Sugars 30.3g
Protein 7.1g
Vitamin C 3%Vitamin A 8%
Iron 6%Calcium 13%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 1 serving

Preparation time: 10 minutes

Cooking time: 3 minutes

Ingredients

  • 1 cup frozen, pitted sweet cherries (no sugar added)
  • 2 tbsp old-fashioned rolled oats
  • 2 tbsp whole wheat flour
  • 1 tbsp raw sugar
  • ¼ tsp baking powder
  • Pinch of salt
  • Pinch of cinnamon
  • ¼ tsp pure vanilla extract
  • 3 tbsp milk (any variety)
  • 1 tsp chopped walnuts or pecans (optional)

Directions

  1. Place the frozen cherries in a 12-ounce microwave-safe mug.
  2. In a small bowl, stir together the oats, flour, sugar, baking powder, salt and cinnamon. Stir in the vanilla. Add the milk and continue to stir until a thick batter forms.
  3. Pour the batter over the cherries and spread it to cover them.
  4. Microwave the mug on high for 1 ½ to 2 minutes. Check every 30 seconds because microwave cooking times can vary. The cake will become firm when cooked through and the cherries will bubble to the top. Watch closely the last 15 seconds as the cherries may begin to splatter.
  5. Remove from the microwave. Top with the nuts, if desired. Serve warm. Stir the cake portion of the cobbler into the cherries as you eat.

Healthy Grain Bowl with Orange Curry Dressing RecipeHealthy Grain Bowl with Orange Curry Dressing

Source: MyFoodDiary.com

Healthy Grain Bowl with Orange Curry Dressing

These healthy grain bowls are loaded with protein and dietary fiber. Cauliflower and spinach add vitamins and disease fighting antioxidants. Make them over the weekend and store in separate containers for on-the-go lunches during the week.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
388
Calories
114
Calories from Fat
% Daily Value*
20%
Total Fat 12.7g
10%Saturated Fat 2g
Trans Fat 0g
0%
Cholesterol 0mg
8%
Sodium 189mg
22%
Total Carbohydrate 65.6g
74%
Dietary Fiber 18.5g
Sugars 6.7g
Protein 16.9g
Vitamin C 110%Vitamin A 30%
Iron 33%Calcium 4%
* Percent Daily Values are based on a 2,000 calorie diet.

Yield: 4 servings

Preparation time: 15 minutes

Cooking time: 50 minutes

Ingredients

  • 5 ½ cups water
  • 1 cup dry wheat berries
  • 1 cup dry brown lentils
  • 3 tbsp extra virgin olive oil
  • 16 oz. bag cauliflower rice, defrosted if frozen*
  • 2 cups chopped fresh spinach
  • ½ tsp garlic powder
  • ½ cup fresh orange juice
  • 1 tsp curry powder
  • ¼ tsp fine ground sea salt
  • 2 tbsp roasted pumpkin seeds

Directions

  1. In a medium saucepan, bring 4 cups of water to a boil. Add the wheat berries. Reduce the heat to simmer. Partially cover with a lid and cook 45 to 50 minutes, until tender, but still slightly chewy. Drain any remaining liquid.
  2. In a separate medium saucepan, bring 1 ½ cups of water to a boil. Stir in the lentils. Reduce the heat to simmer. Partially cover with a lid and cook for 20 to 30 minutes, until the lentils are tender and all liquid has been absorbed.
  3. While the grains and lentils cook, prepare the vegetables. Heat ½ tablespoon of olive oil in a large skillet over medium-high. Add the cauliflower and cook for 5 minutes, until tender and any liquid has evaporated. Add a ½ tablespoon of olive oil to a medium skillet and heat over medium-high. Add the spinach and cook for 2 minutes, until the spinach begins to wilt. Stir ¼ teaspoon of garlic powder into the cauliflower and the remaining ¼ teaspoon into the spinach.
  4. In a small bowl, whisk together the orange juice, 2 tablespoons of olive oil, curry powder and sea salt.
  5. In each of 4 serving bowls, arrange ¼ of the wheat berries, lentils, cauliflower and spinach. Drizzle each with ¼ of the orange curry dressing. Sprinkle each bowl with ½ tablespoon of pumpkin seeds and serve.

*If you can’t find cauliflower rice at your supermarket, you can make it by grating 1 large head of cauliflower by hand or in a food processor fitted with the grating attachment.

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.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
51
Calories
32
Calories from Fat
% Daily Value*
5%
Total Fat 3.5g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 84mg
2%
Total Carbohydrate 5.6g
4%
Dietary Fiber 1.1g
Sugars 3.5g
Protein 1g
Vitamin C 47%Vitamin A 14%
Iron 5%Calcium 2%
* Percent Daily Values are based on a 2,000 calorie diet.

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.

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