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Chickpea Salad with Tomatoes RecipeChickpea Salad with Tomatoes

Source: MyFoodDiary.com

Chickpea Salad with Tomatoes Recipe

This salad makes a side dish that is full of protein and fiber. The chickpeas and vitamin-rich tomatoes are tossed in a light dressing made of tahini, lemon juice and dill. Use this recipe to make a healthy contribution to your next picnic or potluck.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
132
Calories
% Daily Value*
1%
Total Fat 0.8g
0%Saturated Fat 0g
Trans Fat 0g
0%
Cholesterol 0mg
7%
Sodium 162mg
9%
Total Carbohydrate 26.6g
31%
Dietary Fiber 8.8g
Sugars 1.7g
Protein 7.7g
Vitamin C 30%Vitamin A 9%
Iron 10%Calcium 6%
*
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

Ingredients

  • 2 (15.5 oz.) cans low-sodium chickpeas, rinsed and drained
  • 1 ½ cups quartered cherry or grape tomatoes
  • 2 green onions, sliced
  • 4 tsp fresh lemon juice
  • 1 tsp tahini
  • 1 tsp hot sauce
  • 1 tsp chopped fresh dill
  • 1/8 tsp garlic powder
  • 1/8 tsp ground black pepper

Directions

  1. Place the chickpeas in a large bowl. Add the tomatoes and green onions.
  2. In a small bowl, whisk together the lemon juice, tahini and hot sauce until smooth. Stir in the dill, garlic powder and black pepper.
  3. Pour the dressing over the salad and stir well. Serve chilled or at room temperature.

Whole Grain Olive Oil Zucchini Bread RecipeWhole Grain Olive Oil Zucchini Bread

Source: MyFoodDiary.com

Whole Grain Olive Oil Zucchini Bread Recipe

This recipe is egg-free and uses olive oil to reduce saturated fat and cholesterol. Whole wheat flour and zucchini add dietary fiber. Enjoy a slice with your morning coffee or tea, or serve it as a healthy summer dessert.

Nutrition Facts
Serving Size 1/10 recipe
Amount Per Serving
112
Calories
% Daily Value*
12%
Total Fat 7.8g
6%Saturated Fat 1.2g
Trans Fat 0g
0%
Cholesterol 1mg
7%
Sodium 154mg
4%
Total Carbohydrate 10.7g
5%
Dietary Fiber 1.3g
Sugars 2.1g
Protein 2.3g
Vitamin C 2%Vitamin A 1%
Iron 2%Calcium 4%
*
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: 10 slices

Preparation time: 15 minutes

Baking time: 35 minutes

Ingredients

  • 1 cup whole wheat flour
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp ground cinnamon
  • 1/4 tsp salt
  • 3/4 cup low-fat milk
  • 1/3 cup extra virgin olive oil
  • 1/3 cup raw sugar
  • 1/2 cup shredded zucchini
  • 2 tbsp chopped pecans (optional)

Directions

  1. Preheat the oven to 325 degrees F. Spray a 8.5 x 4.5 inch loaf pan with non-stick cooking spray.
  2. In a small bowl, stir together the flour, baking powder, baking soda, cinnamon and salt.
  3. In a separate medium bowl, whisk together the milk, olive oil and sugar for 30 seconds.
  4. Gradually add the dry ingredients to the wet ingredients and stir just until combined and a batter forms. Fold in the zucchini.
  5. Pour the batter into the prepared pan. If using the nuts, sprinkle them over the top.
  6. Bake for 30 to 35 minutes until a toothpick inserted in the center comes out clean. Let cool for 15 minutes before removing from the pan and slicing.

Skillet Summer Squash and Corn RecipeSkillet Summer Squash and Corn

Source: MyFoodDiary.com

Summer squash and sweet corn are full of vitamins and minerals, including antioxidants that promote eye health. This recipe works great as an easy side dish or as a filling for vegetarian tacos.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
114
Calories
% Daily Value*
4%
Total Fat 2.9g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 54mg
7%
Total Carbohydrate 21.3g
14%
Dietary Fiber 4g
Sugars 5.3g
Protein 2.6g
Vitamin C 24%Vitamin A 4%
Iron 3%Calcium 2%
*
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

Cooking time: 15 minutes

Ingredients

  • 1 tbsp extra virgin olive oil
  • ¾ cups diced onion
  • 4 cups chopped summer squash (about 3 medium squash)
  • 2 ½ cups corn kernels (about 2 large ears)
  • ¼ tsp garlic powder
  • 1/8 tsp fine ground sea salt
  • 1/8 tsp ground black pepper
  • 3 basil leaves, chopped

Directions

  1. Heat the olive oil in a large skillet over medium-high. Add the onions and cook for 5 minutes. Stir often. Add the summer squash, and cook for 3 more minutes until the squash begins to soften and brown. Stir in the corn, and cook 3 to 4 minutes until all ingredients are heated through.

  2. Stir in the salt, pepper and basil. Serve warm.

Roasted Strawberry Yogurt Parfait RecipeRoasted Strawberry Yogurt Parfait

Source: MyFoodDiary.com

Roasted Strawberry Yogurt Parfait Recipe

When strawberries are roasted, they turn into a sweet, syrupy treat that can be used as a topping for cereals and yogurt. This recipe layers the berries with cinnamon honey yogurt. By flavoring plain yogurt at home, you can control the added sugar. Enjoy this parfait as a filling breakfast or afternoon snack.

Nutrition Facts
Serving Size 0.5 recipe
Amount Per Serving
185
Calories
% Daily Value*
8%
Total Fat 5g
2%Saturated Fat 0.5g
Trans Fat 0g
0%
Cholesterol 0mg
2%
Sodium 57mg
7%
Total Carbohydrate 21.7g
13%
Dietary Fiber 3.6g
Sugars 16.2g
Protein 15g
Vitamin C 149%Vitamin A 0%
Iron 5%Calcium 13%
*
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: 2 servings

Preparation time: 15 minutes

Cooking time: 7 minutes

Ingredients

  • 1 pint strawberries, stemmed and cut in half
  • 2 (5.3 oz.) containers non-fat plain Greek yogurt
  • 1 tsp honey
  • ¼ tsp pure vanilla extract
  • 1/8 tsp ground cinnamon
  • 2 tbsp chopped walnuts

Directions

  1. Preheat the oven to 400 degrees F. Place the strawberries in a single layer on a rimmed baking sheet. Bake for 5 to 7 minutes, and stir at least once while roasting. The larger your berries, the longer they will need to bake. They are ready when they begin to soften and a syrup is visible on the bottom of the baking sheet. Let cool.

  2. In a medium bowl, stir together the yogurt, honey, vanilla and cinnamon. Separate the yogurt and the strawberries into two portions.

  3. In each of two serving bowls, layer a portion of the yogurt and strawberries with their natural syrup. Top each with 1 tablespoon of walnuts before serving.

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.
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