20 Crisp and Cool Cucumber Recipes for Summer
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Fresh cucumber salad is a hallmark of summer picnics and backyard barbecues for many of us. Just-picked, thinly sliced cukes marinated with onions in a vinegar dressing sounds as delicious as it is nutritious! With warm weather and sunshine season upon us, cucumber recipes are a low-cal, refreshing and surprisingly healthy way to get in your daily veggie servings.
Powerhouses of Nutrients, Electrolytes, and Hydration
Did you know that cucumbers are about 96 percent H2O? Of course, with all that water they’re definitely hydrating! Keeping up your fluid intake is essential for health and weight loss, particularly during the heat of the summer. Water also keeps your joints lubricated and gives you energy.1
However, cucumbers are more than just crunchy water. With cukes, you also get nutrients like magnesium, potassium and vitamins C and K. If you don’t peel and seed them, you also get fiber and beta-carotene. According to one study, cucumber seeds are loaded with calcium.2
Bonus: Cukes contain two plant chemicals, lignans and cucurbitacins, that may guard against certain cancers.2
Surprising Fun Fact: Cucumbers, like tomatoes, are actually a fruit!
Easy Cucumber Recipes For Fresh Summer Meals
Time to add some more cucumber recipes to your repertoire, particularly if you have a surplus from your backyard garden! Here are 20 easy cucumber recipes you’re going to enjoy guilt-free all summer long.
Whole wheat orzo—a rice-shaped pasta—makes the perfect base for healthy pasta salad recipes when paired with fresh summer veggies like cucumber. In this version, we add cucumbers, tomatoes and onions for a totally refreshing summer salad that will make you pass up mayonnaise-y potato salad every time. It’s dressed with a piquant lemon dressing made of lemon juice, zest, olive oil and black pepper. The longest step of this recipe is waiting for the orzo to cook. One serving is 276 calories and counts as one Smart Carb, half of a PowerFuel, one Extra and one Vegetable serving. Click here for the full recipe! >
Cucumbers shine in the creamy avocado salsa that tops this light, flaky fish dinner. Tilapia is coated in a dry-rub seasoning made from paprika, cayenne, thyme, oregano, garlic, onion powder and black pepper. Sautéed in light butter, it’s capped with the refreshing salsa that combines chopped cucumber, red onions, avocado and lime juice. The recipe makes four servings at 210 calories each. One serving counts as one PowerFuel and two Extras. Click here for the full recipe! >
Cucumber takes the place of bread so you can have two whole deli sandwiches for lunch! Spread with a wedge of cheese and topped with deli meat, it’s a low-carb and low-calorie lunch that you’ll want to make every day. One serving is only 108 calories and counts as one PowerFuel, one Extra and one Vegetable. You can also feel free to get creative with this one and make different types of cucumber sandwich recipes with different toppings. Click here for the full recipe! >
Restaurant and store-bought sushi can hide loads of calories. Making your own keeps it light and healthy. This creative take on sushi turns it into a tower with all of your favorite ingredients. Tower construction is easy: Start with a sweet and savory mango-cuke mixture, followed by chopped sushi-grade tuna, avocado and spicy brown rice. Refrigerate for 30 minutes before flipping it over and serving with a sprinkling of black sesame seeds. This dish for sophisticated palates can be served over veggie noodles, a salad or eaten as is for only 295 calories. On Nutrisystem it counts as one SmartCarb, one PowerFuel and two Extras. Click here for the full recipe! >
Did we have you at “3-Ingredient?” This may be one of the easiest cucumber snack recipes for weight loss! Partially peel a cucumber, slice it into sticks and dust each one with chili lime seasoning and Pink Himalayan salt. Eat. It’s that simple and delish! One serving is only 40 calories and counts as one unlimited Vegetable on Nutrisystem. Click here for the full recipe! >
Invest in a low-cost spiralizer—you won’t be sorry! It makes veggie pasta swaps that are great if you’re trying to cut carbs or calories. Try making cucumber noodle recipes made with English cucumbers (no seeds). We did and combined them with red bell peppers and red onions for this easy salad. Top these veggies with a homemade dressing made from sesame oil, rice vinegar, reduced sodium soy sauce, red chili flakes and a couple of drops of stevia. A sprinkle of sesame seeds adorns this 49-calorie side dish that counts as one Vegetable and one Extra on Nutrisystem. Click here for the full recipe! >
This cool-as-a-cucumber salad makes four servings. However, at 34 calories per serving, you could eat all four without sabotaging your weight loss! Plus, it’s so easy to make: toss together this mélange of sliced cherry tomatoes, cucumbers, red onions and mint. Topped with a tasty homemade lemon dressing, one serving counts as one Vegetable on the Nutrisystem plan. It’s one of the best cucumber salad recipes! Click here for the full recipe! >
If you’ve never had it, farro is a nutty, chewy form of wheat that’s super versatile. Combined with deshelled cooked edamame, coleslaw mix, shredded purple cabbage, chopped green onion and cucumbers, it’s the perfect summer side dish. Dress it up with a mixture of soy sauce, rice vinegar, sesame oil, olive oil and garlic powder, then sprinkle with some cashews and black sesame seeds. It counts as one SmartCarb, one PowerFuel, one Vegetable and one Extra. Click here for the full recipe! >
If you like tabbouleh—the Middle Eastern grain salad with cukes, lemon, parsley and mint—you’ll love this take that substitutes quinoa for the classic bulgur. Salad ingredients include diced cucumber, chilled cooked quinoa, red onion, mint and roughly chopped fresh parsley. It’s dressed lightly with a mixture of olive oil, apple cider vinegar, lime juice and black pepper. One serving is 262 calories and counts as one SmartCarb, one and a half Vegetables and two and a half Extras on Nutrisystem. Click here for the full recipe! >
This lunch recipe turns deli meat and other savory ingredients into simple skewers which are way more fun to eat than a plain old sandwich. You can choose your favorite low-salt deli meats (chicken, turkey, ham or roast beef) and alter a few ingredients—add pickles if you don’t like black olives, for example—to suit your taste. The recipe starts with four slices of deli meat, which you thread on a skewer with cheese cubes, thick slices of romaine lettuce, cherry tomatoes, black olives, cucumber slices and pieces of whole wheat pita bread. Your lunch (two skewers!) clocks in at only 253 calories and counts as one SmartCarb, two PowerFuels and one Extra. Click here for the full recipe! >
This new take on the old picnic standard will become one of your go-tos. It’s so easy to make! A chopped seedless cucumber marinates for four hours in a dressing of white vinegar, fresh parsley, chopped fresh fill, minced garlic and salt. You’ll taste that zesty dressing in every bite. Minimal calories for one tasty Vegetable serving. Click here for the full recipe! >
If this reminds you of Greek tzatziki sauce, that’s because it has the same ingredients: plain Greek yogurt, chopped cucumber, dill, garlic and lemon juice. It makes a wonderful low-cal (73.5 calories per serving) dip for crackers or crudité, a spread for sandwiches or even a topping that turns a plain broiled chicken breast into something more delicious. One serving counts as half of a PowerFuel. Click here for the full recipe! >
Start your morning off right with this tasty sandwich chockfull of veggies. It’s made with a Nutrisystem Honey Wheat Bagel topped with fat-free cream cheese, sliced cucumbers and raw bell peppers. It has the right amount of chew, creaminess and crunch to satisfy every savory breakfast lover. One is only 184 calories and counts as one Nutrisystem Breakfast, half of a Vegetable serving and one Extra. Click here for the full recipe! >
Giving nachos the Greek treatment is perfection! You’ll make some pita chips from three pieces of whole wheat pita bread, which you’ll top with shredded cooked chicken and feta cheese. Just bake it to melt the cheese a little. Finally, top these tasty nachos with cherry tomatoes, diced cucumber, chopped red onion, fresh parsley, tzatziki dip and sliced black olives. The recipe makes six servings, each clocking in at 175 calories. It counts as one SmartCarb, on PowerFuel and one Extra. Click here for the full recipe! >
Use the seafood of your choice in this recipe (which calls for imitation crabmeat) but stick with the many crunchy veggies: This healthy dinner bowl contains Persian cucumbers, avocados, carrots, edamame and scallion over riced cauliflower. Dressed in a combo of light mayonnaise and sriracha, plus a sprinkling of sesame seeds, this is one satisfying meal which clocks in at 317 calories and counts as two PowerFuels, two Extras and two Vegetables. Click here for the full recipe! >
World’s easiest brunch—for you and a friend or partner—or just an extra special breakfast, this take on avocado toast starts with two slices of whole wheat bread. Of course, you add a schmear of creamy avocado, but then you top with thin slices of cucumber, halved cherry tomatoes, chopped Kalamata olives, reduced fat feta cheese, dried oregano and a pinch of crushed red pepper flakes if you want a little more bite to your breakfast. One slice is 205 calories and counts as one SmartCarb one PowerFuel and two Extras. Click here for the full recipe! >
Sesame Avocado Toast! >
Cucumber serves as the vessel for a delicious crab salad made from crab (of course!) mixed with lemon juice, light mayonnaise, minced cilantro and diced red onion. Place mixture into the scooped out center of one-inch cucumber slices. It contains 150 calories per serving, plus 17 grams of satisfying protein. This tasty lunch, dinner or party appetizer counts as one PowerFuel, two Vegetables and one Extra. Click here for the full recipe! >
Check out these other delicious cucumber cup recipe ideas:
This warm weather appetizer is cute, colorful and creative. Easy Melon Prosciutto Skewers are simple to make and feature a unique sweet and salty flavor combo. Fresh melon cubes and slices of prosciutto are stacked onto toothpicks with cucumber slices, fresh basil and mozzarella balls for an easy no-bake appetizer. Click here for the full recipe! >
Cucumbers are a staple for summer salad recipes, including this diet-friendly Panzanella Salad that packs in the nutrition and flavor. In addition to crunchy cukes, it also has artichoke hearts and shredded rotisserie chicken for plenty of fiber and protein. The homemade vinaigrette will definitely become a go-to staple for all of your side salads. Click here for the full recipe! >
Summer meal prep is made easy and delicious with this perfect, refreshing and healthy lunch idea. Featuring crisp veggies like cucumbers, cherry tomatoes and onions, plus Greek salad staples like olives, chickpeas and feta cheese, this Mason Jar Greek Salad is made for grabbing and going on the way out the door. Click here for the full recipe! >
Sources:
https://snap-ed.michiganfitness.org/wp-content/uploads/cucumbers-family-newsletter-2016.pdf
https://www.livescience.com/51000-cucumber-nutrition.html
source https://wealthch.com/20-crisp-and-cool-cucumber-recipes-for-summer/
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healthy dinner recipes
Looking For Healthy Dinner Recipes?
These are the best healthy dinner recipes thoughts that our perusers return to over and over for delicious and nutritious recipes.
For quite a long time, we've been composing healthy dinner recipes here on A Easyrecipes.info. Because: if you’re going to the trouble of eating dinner, why not make both delicious and nourishing?
This is the energy that energizes us without fail, creating recipes that you'll love to prepare for your loved ones. I needed to make an assortment of a portion of the recipes that have gotten overwhelming applause from our perusers and supporters for being good, however healthy dinner thoughts.
What's our meaning of healthy? I don't follow any diet plan explicitly. How we eat by and large follows the Mediterranean diet: parcels and heaps of vegetables and natural products, entire grains, and healthy fats like olive oil. Our concept of health is less about carbohydrate contents and progressively about supplements and a variety of veggies. Did I notice bunches of and loads of vegetables? Huge numbers of the recipes you'll discover here are vegetarian or vegan; however, they taste so delicious you don't feel like you're doing any penances. We trust you'll appreciate these healthy dinner recipes as much as we do!
And now, our best healthy dinner recipes!
healthy dinner recipes
1. Best Grilled Shrimp Foil Packets Recipe
Try these easy & delicious Grilled Shrimp Foil Packets from Easyrecipes.info at your next BBQ!
healthy dinner recipes
INGREDIENTS
1 1/2 lb. large shrimp, peeled and deveined
2 cloves garlic, minced
2 smoked andouille sausages, thinly sliced
2 ears corn, each cut crosswise into 4 pieces
1 lb. red bliss potatoes, chopped into 1-in pieces
2 tbsp. extra-virgin olive oil
1 tbsp. Old Bay seasoning
Kosher salt
Freshly ground black pepper
2 tbsp. freshly chopped parsley
1 lemon, sliced into thin wedges
4 tbsp. butter
DIRECTIONS
Preheat grill over high heat, or preheat oven to 425°. Cut 4 sheets of foil about 12 inches long. Divide shrimp, garlic, sausage, corn, and potatoes evenly over the foil sheets. Drizzle with oil, then add Old Bay seasoning and season to taste with salt and pepper. Toss gently to combine. Top each mixture with parsley, lemon and a tablespoon of butter each.
Fold foil packets crosswise over the shrimp boil mixture to completely cover the food. Roll top and bottom edges to seal them closed.
Place foil packets on grill and cook until just cooked through, about 15 to 20 minutes (or transfer to oven and bake for 20 minutes).
NOTES
Also try this 14 Healthy Recipes to Lose Weight
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healthy dinner recipes
2. Chicken and Avocado Burritos
Burritos stuffed with juicy chicken, cool and creamy avocado, oozy gooey melted cheese, spicy salsa verde and sour cream!
healthy dinner recipes
INGREDIENTS
4 burrito sized tortillas (corn tortillas for gluten-free), warmed
1 pound cooked chicken, sliced or shredded
1 large avocado, diced
1 cup Monterey Jack cheese, shredded
1/4 cup salsa verde
1/4 cup sour cream or greek yogurt
2 tablespoons cilantro, chopped
DIRECTIONS
Assemble the burritos, optionally toast, and enjoy!
Option: Use taco lime grilled chicken, cilantro lime grilled chicken or tequila lime grilled chicken instead of plain chicken.
NOTES
Also try this 14 Simple Meal Plan to Lose Weight
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healthy dinner recipes
3. Easy Crockpot Buffalo Chicken Sandwiches (4 Ingredients!)
Looking for easy crockpot chicken recipes? This shredded buffalo chicken is made with just 4 simple ingredients! It's so dang good in a hoagie roll, or even on a salad if you're keeping it low carb. Cook it on high or low in your slow cooker, and enjoy it for lunch or dinner recipe.
healthy dinner recipes
INGREDIENTS
3-4 large chicken breasts (about 1.5 pounds)
1 (12oz) bottle of Frank's Buffalo Wing Sauce
1/2 packet ranch seasoning mix (about 2 tbsp)
2 tbsp butter
hoagie rolls for serving
DIRECTIONS
Spray your slow cooker with non-stick cooking spray. Place the chicken, buffalo sauce, and ranch seasoning mix in, and cook on LOW for 4-5 hours or high for about 3 hours.
Once the chicken is fully cooked, use a couple of forks to shred the meat (I find it easiest to place the chicken on a cutting board to shred, and then put it back into the crockpot with the juices).
Once shredded, add 2 tbsp of butter to the crockpot and allow it to melt; stir to combine.
That's it! I find it best served on hoagie rolls drizzled with a little ranch dressing. You can also serve with blue cheese crumbles or coleslaw.
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healthy dinner recipes
4. Oven Baked Chicken Parmesan
This delicious Oven Baked Chicken Parmesan recipe is easy and doesn't require any frying. Because this chicken Parmesan is baked, it is healthy, quick and easy! Make this crispy baked Parmesan crusted chicken for dinner tonight in about thirty minutes!
Healthy Dinner Recipes
INGREDIENTS
2 tablespoons olive oil
2 chicken breasts About 1 pound of chicken total
1 egg
1 cup panko bread crumbs
1/2 cup parmesan cheese fresh grated
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1 teaspoon kosher salt
1/2 teaspoon black pepper
1 cup marinara sauce
1 ½ cups shredded mozzarella
2 tablespoon minced parsley optional, for garnish
DIRECTIONS
Line a baking sheet with foil, brush foil with olive oil. Adjust oven rack so that is in the second from the top space. Preheat the oven to 400°F.
Cut the chicken breasts in half and pound to even thickness: Cut through the middle of the chicken breast as if you are going to butterfly it (cutting it open like a book), but cut all the way through to make two equal sized pieces.
After cutting the chicken breasts in half, place them in a gallon sized zip top bag in an even layer, seal it, then pound them to an even thickness using a meat pounder or a rolling pin. You can also place the chicken breasts between two layers of cling wrap instead of a zip top bag if you prefer.
Pat the chicken breasts dry with a paper towel, then season with salt and pepper.
In one shallow dish, mix together panko bread crumbs, grated parmesan cheese, salt, pepper, garlic powder, oregano, and black pepper.
In another shallow dish, whisk one egg.
Dip one chicken breast into the egg, then into the bread crumb mixture. Ensure chicken breast is fully coated in the crumb mixture, and gently press with your hand do help the crumbs stick to the chicken. Place chicken breast on prepared baking sheet, repeat with remaining pieces of chicken.
Place baking sheet in oven on the second from the top rack. Bake for 15 minutes, or until cooked through.
Flip chicken, pour 1/4 cup of marinara sauce over each piece of chicken, then top with cheese. Place back in the oven. Turn on the broiler. Broil for 2-4 minutes, until cheese is melted and bubbly and edges of chicken are browning.
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healthy dinner recipes
5. Whole30 Steak Bites with Sweet Potatoes and Peppers
This recipe for Whole30 steak bites is packed with tons of flavor and huge pops of vitamins thanks to colorful sweet potatoes and bell peppers. It's an easy, approachable weeknight dinner recipe that's ready in under 45 minutes.
healthy dinner recipes
INGREDIENTS
1 large sweet potato (about 12 ounces), diced into 1" pieces
1 tsp sea or kosher salt
1 lb flat iron steak, diced into 1" pieces
3 tbsp olive oil, divided
2 cloves garlic, minced
2 bell peppers, seeded and diced into 1" pieces
4 green onions, thinly sliced
2 tbsp coconut aminos
2 tsp cracked black pepper
2 tbsp fresh chopped cilantro
DIRECTIONS
Place the diced sweet potatoes into a microwave safe bowl, then sprinkle with 1 teaspoon salt. Cover with a plate and microwave on high until just barely tender, 4-6 minutes. Stir once halfway through. The potatoes are ready when you can piece one with the tip of a knife and meet just a bit of resistance. Take care not to overcook at this stage or they'll turn out mushy later.
Heat a 12” skillet over high heat. Add 2 tablespoons olive oil and heat until shimmering. Add the steak in a single layer. Cook, turning every two minutes, until the pieces are browned and the center is medium, about 10 minutes. Remove the steak from the skillet using a slotted spoon and set aside onto a plate.
Add the third tablespoon olive oil to the skillet. Add the sweet potatoes, toss to coat in the fat and cook until browned, stirring occasionally, until browned, 3-4 minutes.
Make a well in the center of the pan and add the garlic. Sautee, stirring occasionally, until fragrant, about 1 minute.
Add the bell pepper and scallions and toss with the potatoes. Sautee, stirring occasionally, until the peppers are bite tender, 3-4 minutes.
Add the steak and juices back to the pan along with the coconut aminos. Toss all ingredients and cook an additional 1- 2 minutes until the liquid has evaporated.
Add the pepper and cilantro, toss, and remove from heat. Portion onto plates, top with additional fresh cilantro if desired, and serve immediately.
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healthy dinner recipes
6. Chicken Avocado Salad Roll Ups
Chicken Avocado Salad Roll Ups are great appetizers for a party, healthy lunch for kids or light and easy dinner for whole family.
healthy dinner recipes
INGREDIENTS
2 cups shredded chicken
1 ripe avocado- mashed
2–4 tablespoons plain Greek yogurt (start with 2 and add more if the salad seems to dry)
1 ½–2 tablespoons lime juice
2 tablespoons finely diced red onion
2 green onion-sliced
Freshly ground black pepper- to taste
¼ teaspoon salt (or more to taste)
½ teaspoon garlic powder
1 ½ tablespoon fresh cilantro or parsley- chopped
½ cup shredded Cheddar cheese
5–6 Tortillas (8 or 10 inch diameter)
DIRECTIONS
NOTES: I had enough filling for 5 tortillas (10 inch diameter). You can use 6 (8 inch) tortillas.
In a large bowl combine all ingredients for Chicken Avocado salad. Stir until evenly blended.
Spread the mixture over tortilla and roll up tightly. Repeat with remaining salad.
Slice with serrated knife into ½ inch slices. You can slice them immediately or refrigerate until firm (about 30 mins). It’s easier to slice when chilled.
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healthy dinner recipes
7. Spicy Shrimp Tacos with Avocado Crema
These Spicy Shrimp Tacos are marinated in delicious spices and sit on top of a homemade slaw with an avocado crema perfect for taco tuesday or any day of the week!
healthy dinner recipes
INGREDIENTS
Shrimp Marinade
1lb shrimp, uncooked, peeled, deveined, tails removed
1 tsp dark chili powder
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp dried oregano
1 tsp garlic minced, (or 1/2 tsp garlic powder)
1/2 tsp red pepper flakes
1/2 tsp kosher salt
Juice of 1 lime (about 2 tbsp)
3 tbsp avocado oil
Taco Elements
1 cup shredded green cabbage
1 cup shredded purple cabbage
8–10 small flour or corn tortillas, lightly toasted
Garnish:
Fresh cilantro
Lime wedges
Avocado Crema
1 medium avocado, seed removed and flesh scooped out
1/2 cup cilantro
1 jalapeño, seeds removed
3 cloves of garlic, peeled
2 limes, juiced (3 tbsp)
1/2 cup plain greek yogurt
3 tbsp avocado oil
3 tbsp water
1/2 tsp kosher salt
DIRECTIONS
In a small bowl, whisk together the marinade ingredients: 3 tbsp avocado oil, lime juice, chili powder, smoked paprika, cumin, oregano, garlic, red pepper flakes, and kosher salt. Add in prepped shrimp, stir to coat all the shrimp with marinade. Place in refrigerator and marinate for minimum 30 minutes.
While the shrimp is marinating, in a food processor add the avocado crema ingredients: avocado, cilantro, jalapeño, garlic, lime juice, yogurt, olive oil, water and kosher salt. Pulse until all the ingredients are smooth. If the consistency is too thick, add another tbsp of water. Set aside.
Using a mandoline or knife, shred the cabbages. Place in a small bowl, add a few spoons of the crema and toss to combine. Save the rest of the crema to drizzle over the tacos at the end.
You can either cook the shrimp in a cast iron skillet or grill them.
Grill method: Skewer the shrimp on either soaked bamboo or metal skewers. Preheat the grill. Over medium direct heat, cook the shrimp for 5-7 minutes, flipping them midway through. You want the outside slightly charred and pink, with the inside white.
Cast iron method: In a seasoned cast iron skillet over medium/high heat, give each shrimp a good shake (to get rid of some excess marinade) and add it to the pan. Cook the shrimp for 5-7 minutes flipping halfway through. You are looking for the same preparedness as above.
Assemble the tacos: Place the tortilla down, add a few spoons of the cabbage slaw, add a few shrimps, drizzle avocado crema over the top, garnish with fresh cilantro, serve with lime wedges!
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healthy dinner recipes
8. Healthy Baked Eggplant Parmesan
Make a healthy baked eggplant parmesan with crispy almond flour-coated eggplant slices that are baked — no frying or bread crumbs needed!
healthy dinner recipes
INGREDIENTS
2 medium eggplants, sliced into 1/2” thick rounds
2 large eggs
1 cup almond flour*
1 cup freshly grated Parmesan, divided*
2 teaspoons Italian seasoning
1/2 teaspoon sea salt
Freshly ground black pepper
Cooking spray
1 24 oz jar (3 cups) marinara sauce
2 cups shredded mozzarella*
1/3 cups thinly sliced basil
DIRECTIONS
Preheat oven to 425°F. Line two large baking sheets with parchment paper and coat with cooking spray. In a shallow bowl, whisk together almond flour, 1/2 cup Parmesan, Italian seasoning and ½ teaspoon sea salt. Season with salt and pepper.
In another shallow bowl, whisk eggs with 2 Tablespoons water and season with salt and pepper.
Dip an eggplant slice into the egg wash, then sprinkle the almond flour parmesan mixture over each side of the eggplant slice. Place on baking sheet. Repeat to coat all eggplant slices. Spray tops lightly with cooking spray.
Bake until soft inside, and golden and crisp on the outside, about 30 minutes, flipping around the 15 minute mark.
In a large baking dish, add 1 cup of marinara and spread evenly. Add an even layer of baked eggplant slices. Add another 1 cup of sauce. Sprinkle with 1 cup mozzarella, ¼ cup of the remaining Parmesan and 1/4 cup fresh basil. Top with another layer of baked eggplant slices and spread on 1 cup of sauce. Top with 1 cup of mozzarella cheese, ¼ cup parmesan and remaining fresh basil.
Bake, uncovered, until top is bubbly and golden, about 15 to 20 minutes.
NOTES
If you have a nut allergy, feel free to use 1 cup of bread crumbs instead of the almond flour.
If you want to keep this dairy-free, use dairy-free cheese options.
Inspired by Eating Well Magazine.
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healthy dinner recipes
9. Pineapple Chicken and Rice
Pineapple Chicken and Rice Dinner Recipe. Tender chicken cooked in a sweet pineapple honey Dijon sauce and served over rice.
healthy dinner recipes
INGREDIENTS
1 and half pounds boneless chicken breasts
1 teaspoon dried thyme
1/2 teaspoon salt
1/8 teaspoon pepper
1 tablespoon vegetable oil
1 can 20 oz. sliced pineapple save the juice for the sauce
1 tablespoon cornstarch
1/4 cup Dijon mustard
1/4 cup honey
2 garlic cloves minced
4 servings of cooked rice.
DIRECTIONS
Season chicken with thyme, salt and pepper.
Over medium heat brown the chicken in the vegetable oil.
Drain pineapple slices and reserve the juice.
Combine cornstarch and 2 oz. of the pineapple juice and set aside.
In a separate bowl combine remaining juice with mustard, honey, and garlic.
Add dijon mixture to the pan, reduce heat and cover.
Allow to simmer for 15 minutes.
Remove chicken from the pan.
Stir the cornstarch mixture and add to the pan and bring to a boil.
Stir for 2 minutes.
Reduce heat and return chicken to the pan. Flip chicken in the pan to get it nice and coated with the sauce.
Add pineapple slices to pan (on top of chicken and around the chicken) cover for 2-3 minutes to allow pineapple to heat through.
Serve over rice.
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healthy dinner recipes
10. Stuffed Pepper Casserole
This Stuffed Pepper Casserole has all the delicious flavors of regular stuffed peppers but turned inside out and made in one pan, keeping the mess to a minimum!
Healthy Dinner Recipes
INGREDIENTS
1 lb ground beef
1 green pepper diced
1 red pepper diced
1 medium onion diced
1 tsp oregano
Salt & pepper
3 cloves garlic minced
2 cups beef broth
1 15 oz can diced tomatoes (petite for regular)
1 8 oz can tomato sauce
1 Tbs balsamic vinegar
1 cup long grain white rice
1-2 cups Colby Monterey Jack cheese
DIRECTIONS
In high sided pan add your ground beef, peppers, onion, oregano, salt and pepper and cook until beef is no longer pink and vegetables are tender.
Add in garlic and cook until aromatic, about 1 minutes.
Add in your beef broth, tomatoes, tomato sauce and balsamic vinegar, stir to combine then bring to a boil.
Add in your rice and stir to combine, cover and simmer for 20-25 minutes until rice is tender and juices are mainly soaked up.
Remove from heat and stir in 1 cup cheese.
Top with remaining cheese and place cover back on to melt.
Serve with chopped parsley if desired.
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healthy dinner recipes
11. Spinach Lasagna Roll Recipe
These EASY Spinach Lasagna Roll ups are totally delicious, perfect for entertaining or serving for weeknight meals. Freezer friendly.
healthy dinner recipes
INGREDIENTS
2 cups homemade marinara sauce, plus more for serving
9 uncooked lasagna noodles, wheat or gluten-free
10 oz package frozen chopped spinach, thawed and squeezed well
15 oz part skim ricotta cheese, I like Polly-o
1/2 cup grated Parmesan cheese
1 large egg
kosher salt and fresh pepper
9 tbsp about 3 oz part skim mozzarella cheese, shredded
DIRECTIONS
Preheat oven to 350°F. Ladle about 1 cup sauce on the bottom of a 9 x 12 baking dish.
Cook noodles according to package directions, then drain.
Combine spinach, ricotta, Parmesan, egg, 1/2 teaspoon salt and black pepper in a medium bowl and mix.
Place a piece of wax paper on the counter and lay out lasagna noodles. Make sure noodles are dry. Take 1/3 cup of ricotta mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
Ladle remaining sauce over the noodles and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 minutes, or until cheese melts. Makes 9 rolls.
To serve, ladle a little sauce on the plate and top with lasagna roll.
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healthy dinner recipes
12. Crispy Garlic Parmesan Brussels Sprouts
Easy-to-make roasted brussels sprouts that will win anyone over. Even the little ones! This recipe comes together in under 30 minutes and is FULL of amazing flavor!
healthy dinner recipes
INGREDIENTS
1 1/2 lbs brussles sproouts, (ends trimmed and sliced in half)
2 tbsp unsalted butter, (melted)
2 tbsp olive oil
1/2 tsp salt, (more or less - to taste)
1/4 tsp pepper, (more or less to taste)
1 tsp garlic powder
1/2 tsp onion powder
1/3 cup panko breadcrumbs, (or regular breadcrumbs)
1/4 cup grated parmesan cheese
DIRECTIONS
Preheat oven to 400 degrees F. Spray a baking sheet with nonstick spray.
Trim the ends off of the brussels sprouts. If you have a mixture of large and small brussels sprouts, slice the larger ones in half or quarters. Keep the small brussels sprouts intact.
If using all small brussels sprouts, slice in half or keep whole. I prefer mine sliced in half if they are not too small to get a nice crisp edge when they roast cut-side down.
To a large bowl, combine the melted butter, olive oil, salt, pepper, garlic powder, and onion powder. Stir to fully combine. Add in the brussels sprouts and gently toss to thoroughly combine with the butter mixture.
Next, add in the panko and parmesan cheese. Toss gently to combine.
Transfer the brussels sprouts to the prepared baking sheet, making sure to create a single, spaced out layer. Arrange any sliced sprouts cut-side down.
If you have any leftover breadcrumb/cheese mixture, simply sprinkle overtop of the sprouts and press down slightly to help it stick.
Bake 15-20 minutes or until sprouts are fork-tender and lightly browned. Check at 15 minutes. Roasting time will vary based on the size of the sprouts. It's important to keep an eye on them to avoid burning.
Best served right out of the oven. Garnish with additional parmesan cheese, if desired.
NOTES
BAKE TIME: Please keep in mind that roasting time will vary depending on how large OR small the brussels sprouts are. The bake time listed above (15-20 minutes) is based on 1.5 lbs of smaller brussels sprouts. Check at 18-20 minutes for larger brussels sprouts and go from there.The sprouts should be lightly browned, crisp, and fork-tender when done. It's very easy to overcook them, so keep an eye on them.
MAKE AHEAD? I do not recommend making these ahead of time. They are best served freshly roasted out of the oven. Leftovers will soften as they sit and will be difficult to crisp up again without overcooking them.
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healthy dinner recipes
13. Asian Chicken Lettuce Wraps
Looking for an easy Asian chicken recipe? This P.F. Chang lettuce wrap copycat from Easyrecipes.info is a great low-carb dinner!
healthy dinner recipes
INGREDIENTS
3 tbsp. hoisin sauce
2 tbsp. low-sodium soy sauce
2 tbsp. rice wine vinegar
1 tbsp. Sriracha (optional)
1 tsp. sesame oil
1 tbsp. extra-virgin olive oil
1 medium onion, diced
2 cloves garlic, minced
1 tbsp. freshly grated ginger
1 lb. ground chicken
1/2 c. water chestnuts, drained and sliced
2 green onions, thinly sliced
Kosher salt
Freshly ground black pepper
Large leafy lettuce (leaves separated), for serving
Cooked white rice, for serving (optional)
DIRECTIONS
Make the sauce: In a small bowl, whisk together hoisin sauce, soy sauce, rice wine vinegar, Sriracha, and sesame oil.
In a large skillet over medium-high heat, heat olive oil. Add onions and cook until soft, 5 minutes, then stir in garlic and ginger and cook until fragrant, 1 minute more. Add ground chicken and cook until opaque and mostly cooked through, breaking up meat with a wooden spoon.
Pour in sauce and cook 1 to 2 minutes more, until sauce reduces slightly and chicken is cooked through completely. Turn off heat and stir in chestnuts and green onions. Season with salt and pepper.
Spoon rice, if using, and a large scoop (about 1/4 cup) of chicken mixture into center of each lettuce leaf. Serve immediately.
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healthy dinner recipes
14. Healthier Broccoli Chicken Casserole
This healthier Broccoli Chicken Casserole recipe is made with tender chicken and broccoli, your choice of pasta, and the BEST creamy cheddar mushroom sauce.
healthy dinner recipes
INGREDIENTS
8 ounces uncooked pasta* (I used whole-wheat rotini)
1 large head of broccoli*, cut into bite-sized florets (about 1 pound of florets)
2 tablespoons butter or olive oil
1 small white onion, thinly sliced
8 ounces baby bella (cremini) mushrooms, thinly sliced
4 cloves garlic, minced
3 tablespoons flour
1 cup chicken or vegetable stock
1 1/2 cups milk
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/4 teaspoon freshly-cracked black pepper
2 cups (8 ounces) shredded sharp cheddar cheese, divided
2 cups diced (or shredded) cooked chicken
DIRECTIONS
Heat oven to 400°F.
Cook pasta in a large stockpot of generously-salted boiling water until it is al dente. However, about 1 minute before the pasta is done, add the broccoli to the boiling pasta water and stir until combined. Drain both the pasta and broccoli, and set aside.
Meanwhile, heat the butter (or oil) in a large sauté pan over medium-high heat. Add the onion and sauté for 3 minutes, stirring occasionally. Add the mushrooms and garlic and sauté for 5 more minutes, stirring occasionally, or until the mushrooms are cooked through.
Sprinkle the flour evenly over the onion mixture and stir until combined. Cook for 1 minute, stirring occasionally. Add in the stock, and stir everything together until most of the clumps are gone. Add in the milk, Dijon, salt and pepper and stir until combined. Continue cooking the sauce until it reaches a simmer. Then remove from heat and stir in 1 cup of the shredded cheese until it is combined. Taste and season with additional salt and pepper, if needed.
In a large 9 x 13-inch baking dish, combine the cooked pasta, broccoli, mushroom sauce and chicken. Toss until combined. Smooth the casserole out into an even layer.
Bake uncovered for 15 minutes. Then remove pan from the oven, sprinkle the remaining cheddar cheese evenly on top of the casserole, and bake for 10 more minutes or until the cheese is nice and melty.
Serve warm, garnished with extra black pepper and/or fresh herbs, if desired.
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healthy dinner recipes
15. Black Bean Avocado Crunch Wrap
When I'm craving a Cruchwrap Supreme, I don't go to Taco Bell, I stay at home. In fact, I can proudly say that I have perfect Crunchwrap Supreme Recipe.
healthy dinner recipes
INGREDIENTS
CRUNCH WRAP
4 large whole wheat burrito tortillas, plus 4 small tortillas (0r one cut into four equal quarters)
1 15 ounce can black beans, rinsed and drained
1 cup Skinny Nacho “Cheese” Sauce
2 jalapeños
2 cups cooked brown rice
2 Avocados, pit removed, and cut into bite sized pieces
1 cup grape tomatoes, diced
1 yellow onion, diced
DIRECTIONS
Prepare all vegetables
Lay one tortilla on a plate surface
Place a 1/4 cup of cooked brown rice in the middle
Place 1/4 of the can of black beans on top of the rice
Continues with 1/4 of the remaining ingredients.
Lay a single small tortilla or a quart of an extra large tortillas on top of the ingredients in the center.
Fold the tortilla around the ingredients in a circular motion, meeting the small tortilla or quartered tortilla you used for the center.
Heat a Non-Stick Pan for Oil-Free Cooking to medium low
Place tortilla folded side down first; this will seal the folds
Cook for about 7 minutes; check to make sure golden brown before flipping over
Gently flip crunch wrap over
Cook another 7 minutes, checking to make sure it is golden brown.
Make remaining 3 (I use different pans to have them all done at once).
Serve with salsa or guacamole or BOTH!
I cut in half to share 🙂
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healthy dinner recipes
16. Grilled Chicken and Asparagus Pesto Pasta
Grilled Chicken and Asparagus Pesto Pasta is perfect for summer! Simple ingredients, but tons of flavor thanks to grilling and the pesto lemon sauce.
healthy dinner recipes
INGREDIENTS
2 boneless skinless chicken breasts
1 teaspoon Italian seasoning
1 pound asparagus, woody ends cut off
Olive oil, kosher salt and fresh ground black pepper to taste
12 ounces rotini pasta, gluten free if needed
1/3 cup pesto
1/2 of a lemon, juiced
3 tablespoons shredded Pecorino Romano or parmesan cheese
2 tablespoons toasted pine nuts
Fresh chopped basil and more Pecorino Romano for garnish
INSTRUCTIONS
Cook the pasta according to package instructions. Drain and put into a large serving bowl.
While the pasta cooks, preheat the grill to medium-high heat.
Season the chicken with Italian seasoning, salt and pepper. On a baking sheet lined with foil lay the asparagus out in a single layer. Drizzle with olive oil, salt and pepper and toss to coat.
Grill the chicken for approximately 4-6 minutes then flip over and grill another 4-6 minutes or until the internal temperature reaches 160°-165° F. Let it rest for 5 minutes before cutting it.
While the chicken cooks place the prepared asparagus onto the grill grates horizontally. Grill for 2 minutes then roll or flip them over with tongs and grill another 1-2 minutes. Cut into approximately 2 inch pieces.
Add the chopped chicken and asparagus to the bowl with the pasta. Add in the pesto, lemon juice and shredded romano or parmesan cheese. Season with salt and pepper and toss everything together until coated. Taste for seasoning. Garnish with toasted pine nuts and chopped fresh basil if desired. Serve warm or cold.
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healthy dinner recipes
17. Loaded Burger Bowls with "Special Sauce" (Whole30, Paleo, Low Carb)
Loaded burger bowls with pickles, bacon, a quick guacamole, and a "special sauce"! These low carb burger bowls are Whole30 and paleo, too.
healthy dinner recipes
INGREDIENTS
Burger Bowls Meat
1 pound ground beef any %
4 teaspoon garlic powder
1/2 teaspoon salt
1 teaspoon avocado or refined coconut oil
Burger Bowls
2 small heads romaine sliced and root discarded
1 1/2 cups cherry or grape tomatoes halved
1/2 cup pickles plus more to taste
1 cup red onion thinly sliced
8-10 slices bacon cooked til crisp and roughly crumbled
2 avocados peeled and pitted
1/2 tablespoon lemon juice
1/2 teaspoon salt
Special Sauce
1/2 cup mayonnaise
2 tablespoons ketchup
1 tablespoon coconut aminos if on Whole30, see note for details
2 teaspoon maple syrup if not on Whole30, see note for details
1 tablespoon dill pickle relish
2 teaspoons dried minced onion
Pinch crushed red pepper
pinch salt
INSTRUCTIONS
In a medium bowl, mix together beef, garlic powder, and salt. Heat avocado or coconut oil in a large skillet, preferably cast iron, over medium heat, then add beef and brown, crumbling with a spatula or spoon.
Meanwhile, prepare remaining elements for the burger bowls.
Make quick guacamole: In a medium bowl, mash together avocado, lemon juice, and 1/2 teaspoon salt.
Make the special sauce: whisk together all special sauce ingredients, using coconut aminos only if you're on a Whole30 and skipping the maple syrup. If you're NOT on a Whole30, skip the coconut aminos and use the maple syrup only. Set aside.
When beef is browned and crumbled, remove from skillet and return skillet to medium heat. Add red onions in a single layer and cook until lightly charred on the bottom, then flip. Cook until lightly charred on the second side then remove and repeat until all onions are lightly cooked.
Assemble: start with a layer of romaine in your serving bowls, then spoon 1/4 of the ground beef mixture into the center. Arrange remaining items around the beef: tomatoes, pickles, red onion, bacon, and quick guacamole. Drizzle with plenty of special sauce and serve.
NOTES
You can swap the lime juice for the lemon juice, if you prefer. I wanted to keep the taste more neutral, but a Tex-Mex flair would be delicious!
Don't skimp on the bacon in this recipe! The nicest, thickest cut you can find, the better.
If you're on a Whole30, don't use the maple syrup in the special sauce, only the coconut aminos. If you're not on a Whole30, skip the coconut aminos and go for the maple syrup.
Whole30 Special Sauce Ingredients:
1/2 cup Whole30-compliant mayonnaise
2 tablespoons Whole30-compliant ketchup
1 tablespoon coconut aminos
1 tablespoon dill pickle relish
2 teaspoons dried minced onion
pinch crushed red pepper flakes
pinch salt
Non-Whole30 Special Sauce Ingredients:
1/2 cup mayonnaise
2 tablespoons ketchup
2 teaspoons pure maple syrup
1 tablespoon dill pickle relish
2 teaspoons dried minced onion
pinch crushed red pepper flakes
pinch salt
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healthy dinner recipes
18. Mashed Potato Casserole with Crispy Chicken
This mouth-watering mashed potato casserole is topped with Corn, Cheddar Cheese, Crispy Chicken Strips, and a drizzle of brown gravy! It’s easy to make ahead of time and bake later for a quick family dinner!
healthy dinner recipes
INGREDIENTS
For Casserole:
5-6 cups mashed potatoes
1 cup corn
1 cup cheddar cheese, freshly grated
6 Frozen Chicken Strips
.87 oz. packet Brown Gravy Mix
INSTRUCTIONS
Preheat the oven to 400 degrees Fahrenheit.
Take out your chicken strips and let them sit at room temp for about 5 minutes if you prefer to slice them first.
Spread the potatoes on the bottom of a 9 x 13 casserole dish.
Note: If your mashed potatoes are cold, warm them first.
Top with corn and cheese.
Carefully slice the chicken strips into pieces of desired size and top the casserole dish with them.
Bake for 20 minutes, until the chicken is crisp.
Prepare the gravy on the stove top according to package instructions while the casserole finishes baking.
Drizzle desired amount of gravy over the casserole dish and serve!
NOTES
Milk may be used instead of half and half. You can also use cream for ultimate decadence.
If you prefer a creamier consistency, additional milk or half and half may be added to the mashed potatoes until your desired consistency is reached.
For quicker mashed potatoes, you can peel them and slice them into thirds of equal size so that they finish boiling more quickly.
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healthy dinner recipes
19. Healthy White Chicken Chili
Healthy white chicken chili that's easy, creamy and dairy free. This family favorite recipe includes options to make it in the slow cooker!
healthy dinner recipes
INGREDIENTS
½ tablespoon olive oil
1 medium white onion, chopped
1 can mild green chiles (or sub 2 seeded and diced jalapenos)
1 tablespoon ground cumin
2 teaspoons chili powder
¼ teaspoon coriander
1/4 teaspoon dried oregano
4 cups low sodium chicken broth
2 (15 ounce) cans chickpeas, rinsed and drained
¾ teaspoon salt, plus more to taste
Freshly ground black pepper
1 1/2 pounds boneless skinless chicken thighs (or chicken breast)
½ cup frozen corn
1 medium lime, juiced
1/3 cup fresh, chopped cilantro
For garnish:
Tortilla strips or chips
Extra cilantro
Avocado slices
Extra lime wedge
INSTRUCTIONS
Add olive oil to a large dutch oven or large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3-4 minutes.
Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas (about 1 1/2 cups chickpeas), uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20-30 minutes.
After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.
Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and ½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary.
Pour blended chickpeas into soup pot and then stir in the corn, lime juice and cilantro. Allow soup to cook and simmer for 5-10 more minutes. Serve with tortilla chips, an extra lime wedge and avocado if you’d like. Serves 4. Enjoy!
NOTES
Make this in your slow cooker:
Making healthy white chicken chili in the slow cooker is EASY.
Simply add all ingredients except the lime juice and cilantro to your slow cooker.
I also recommend reducing the chicken broth in the recipe by 1 cup as your slow cooker will create condensation and additional liquid as the soup cooks.
Cook on high for 3-4 hours or low for 6-7 hours.
Remove chicken and shred, then add back to the slow cooker and stir in lime juice and cilantro.
Season to taste.
That's it!
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healthy dinner recipes
You don’t want to sabotage your whole day by eating a bad meal. You’ve had a long day and you just want a quick, inexpensive, healthy meal to eat while you snuggle up in your PJs and catch up on your favorite Netflix show. Since I’m also one for quick and healthy meals, I’ve compiled a list of my 18 Keto Dinner Recipes favorite meals for those who share in my attitude. I hope you enjoy them!
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7 Worst Takeout and Delivery Food to Never Order | Eat This Not That
Let's be honest: sometimes we just don't want to cook! It's inevitable that takeout and delivery start to call our names as the weekend approaches, and in the midst of a global pandemic like the world is in right now, supporting local restaurants by ordering in has been a go-to for many. But when it comes to getting food to-go, it can be easy to make unhealthy choices—sometimes without even realizing it.
That said, we checked in with nutritionist Amy Tao, MS, of Based Wellness to help us identify the biggest culprits when it comes to takeout and delivery, while also suggesting some healthier swaps. Which meals are truly the worst takeout food you can order?
Here are the seven worst takeout and delivery foods ever.
The crowd-favorite snack is quite scrumptious, yet it's a treat that has the potential to get unhealthy very quickly as large amounts of toppings such as high-fat sour cream, salty cheese, and guacamole continue to pile on over the bed of deep-fried chips.
A 2016 study showed the link between a high-fat diet and a negative impact on the gut microbiome, which could weaken the immune system. A high-fat diet has been associated with the development of obesity and chronic disease risk, too.
"Instead, order chips with restaurant-made salsa or pico de gallo and some guacamole," Tao says. "Or ask the restaurant you are ordering takeout from for some fresh veggies like peppers, carrots, and radishes to dip."
If nachos aren't as appetizing once cutting out some of the better-tasting ingredients, Tao's suggests choosing tacos instead. "This way you're getting all the flavors you are craving but the portions are way more reasonable," she says.
While chicken Alfredo is creamy, cheesy, and delicious, it's extremely high in calories, fat, and sodium.
"For example, an order of chicken alfredo from Olive Garden contains 1,620 calories, 100 grams fat, and 1,680 milligrams of sodium," Tao says.
A 2020 study showed that high amounts of sodium can increase blood pressure and even weaken your immune system. Instead, Tao suggests opting for a tomato-based marinara sauce over a cream-based sauce while ordering Italian takeout.
"Also, see if they have items like grilled zucchini, eggplant, mushrooms, or chicken to add to your dish," she says.
General Tso's Chicken
Unfortunately, this Chinese-takeout staple is not the best choice because of the triple whammy: It's a dish that is battered, fried, and then coated in a sauce with copious amounts of sugar.
"With an order of General Tso's chicken packing in over 60 grams of sugar, this would be more than double the amount of sugar someone should be consuming in a day," Tao says. Yikes!
In a , there was an association found between a high-sugar diet and a greater risk of dying from heart disease.
But sugar isn't the only issue when it comes to this sweet and spicy dish.
"Despite the sugary taste of this dish, it is often also packed with sodium too," Tao says. "Add a pile of rice and this especially is not a great choice."
Tao suggests opting for dishes that are steamed or stir-fried with vegetables when you're ordering Chinese takeout. When it comes to the sides, she recommends ordering brown rice or just skipping the rice completely.
"Cook up a bag of frozen cauliflower rice from your freezer for an effortless addition to your takeout meal," she says.
Golden, fried, and crispy French fries aren't the best choice on their own, but when they're loaded with foods like cheese and bacon and then served with a creamy sauce, this dish quickly makes it to our list of unhealthy takeout options.
More on Foods To Avoid
The Absolute Worst Meals in America
You're never going to want to order any of these dishes. Like ever.
Best & Worst Frozen Foods at Trader Joe's
Step away from the cookie butter cheesecake.
This Is the Drink Worse for You Than Soda
It seems harmless, but don't let it fool you!
18 Worst Foods to Buy in Bulk at Costco
Step away from the mayo.
Worst "Healthy" Foods You’re Probably Eating
Sorry, but your sushi roll isn't all that innocent.
"An order of Texas cheese fries from Chili's packs in just under 2,000 calories and more than a day's worth of sodium, fat, and saturated fat," Tao points out. And according to the American Heart Association, "foods that contain saturated fats raises the level of cholesterol in your blood." This is obviously not something you want to be doing, as high levels of LDL cholesterol (aka the "bad" cholesterol) can lead to increasing your risk of developing heart disease or having a stroke.
To satisfy your French fry craving, Tao suggests ordering a small portion of plain French fries or asking for toppings like steamed broccoli or small sprinkles of cheese. "You will get the potato and cheese to fuel your craving as well as a bunch of fiber and nutrients from the addition of the broccoli," she says.
If you're craving Indian food, it's probably a good idea to pass on the butter chicken. "It's packed with saturated fat and sodium as it typically is made with full-fat yogurt, heavy cream, and of course, butter," Tao says.
But don't worry, there are healthier options available if you choose to order in the tasty cuisine.
"A better choice would be tandoori chicken that is marinated in a combination of seasonings and yogurt and then baked," she said. "A great starch option would be to order a side of chana masala, which is packed with fiber-rich chickpeas."
It's no secret that adding more fiber to your diet provides a lot of benefits to your body, including controlling blood sugar, achieving and maintaining a healthy weight, normalizing bowel movements, and lowering your risk of diabetes, heart disease, and some types of cancer.
If you're looking for more tips, your ultimate restaurant and supermarket survival guide is here!
You may think you're making the right choice by ordering a takeout salad over some of the other high-sodium and high-sugar options, but once you start adding mix-ins and dressings, you can turn what's supposed to be a low-calorie meal into a very high one. See high-calorie diets, especially when paired without any exercise, have been linked to an increased risk of obesity.
"Cobb salads, Caesar salads, and antipasto salads are all known to rack up the calories, sodium, and fat," Tao says, while noting to avoid salads with multiple servings of higher fat toppings like bacon, blue cheese, sugar-filled candied nuts, dried fruits, and creamy dressings. She stresses the importance of being aware of the healthier toppings you can easily add such as nuts, avocados, quinoa, or hummus.
It could also be a good idea to ditch the lettuce as well. "When looking for a delicious salad, forget the lettuce base and try something different like a tomato-cucumber salad or tabbouleh," Tao says.
While arguably everyone enjoys something sweet at the end of a meal, it's important to note that sometimes dessert can (sadly) have just as many, if not more, calories than your meal.
"A [slice] of ultimate red velvet cheesecake from The Cheesecake Factory has 1,580 calories, 116 grams of fat, 62 grams of saturated fat, and 104 grams of sugar," Tao says. That's a whole lot of calories for something that comes after your meal. And the sugar content? Big yikes.
If you have a sweet tooth, it's important to keep in mind that another negative effect of a high-sugar diet is that it can lead to inflammation, as pointed out in a 2018 study. So instead of overindulging in a massive dessert from a local restaurant, Tao suggests stashing some homemade desserts in single-size servings in the freezer to have instead.
"If you do decide you're ordering dessert, split it into multiple servings before you even dig in," she says.
She Lost 100 Pounds—And Shows You How!
Registered Dietitian and Nutritionist Ilana Muhlstein lost her weight and kept it off—and in You Can Drop It!, she'll show you how to lose it, too. More than 240,000 clients have chosen her program—and now it’s yours to keep.
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