Cooking at home can be a fun way to try new dishes while keeping your wallet fat and waistline trim. If you’re trying to discover a healthier you in 2017, try some of these delicious recipes!
Scrambled Egg and Veggie Wrap
Sauté ½ red pepper and ¼ onion in 1 tsp. olive oil until tender. Whisk 2 eggs in a bowl with 1 tbsp. water; add to veggies and cook over medium heat until eggs are completely cooked. Spoon onto whole-wheat tortilla. Top with 1 tbsp. shredded Monterey Jack cheese and ½ c. spinach; roll up.
Per serving: 370 calories, 19 g fat, 5 g sat. fat, 19 g protein, 4 g fiber, 310 mg sodium
Mix ½ c. each skim milk, vanilla Greek low-fat yogurt, and old-fashioned oats; ½ mashed banana; and 1 tsp. chia seeds in a bowl. Cover and refrigerate overnight. In the morning, top with ½ sliced banana, 2 tbsp. chopped walnuts, and 1 tsp. maple syrup.
Per serving: 510 calories, 15 g fat, 2 g sat. fat, 23 g protein, 9 g fiber, 105 mg sodium
Turkey and Brie Sandwich with Apple Butter
Spread 2 tbsp. apple butter on both sides of a whole-wheat pita. Top with 3 oz. roasted turkey; 1 oz. Brie cheese; ½ apple, thinly sliced; and red leaf lettuce. Serve remaining apple on the side.
Per serving: 500 calories, 11 g fat, 5 g sat. fat, 39 g protein, 9 g fiber, 500 mg sodium
Place ¼ c. shredded cheddar cheese on 2 slices whole-wheat bread; heat until melted. Top with ½ avocado, sliced, and a pinch of salt and cayenne pepper. Add 2 slices tomato and ½ c. arugula. Serve with ½ c. each black beans and corn mixed with 1 tbsp. each chopped red onion and cilantro, and 1 tsp. each olive oil and fresh lime juice.
Per serving: 690 calories, 32 g fat, 8 g sat. fat, 27 g protein, 22 g fiber, 640 mg sodium
Pan Seared Steak With Roasted Vegetables
Place 2 c. of assorted chopped vegetables on a sheet pan. Drizzle with 1 tbsp. olive oil, a pinch of salt and black pepper, and 1 tsp. oregano (or any dried herb). Bake 35 to 40 minutes. Sprinkle a 4-oz. tenderloin steak with a pinch of salt, black pepper, and dried thyme. Heat a skillet over medium-high heat; add 1 tsp. olive oil. Cook 3 to 4 minutes on each side until done as desired.
Per serving: 500 calories, 36 g fat, 10 g sat. fat, 25 g protein, 5 g fiber, 680 mg sodium
Farro With Grilled Chicken, Butternut Squash, and Kale
Combine 2 c. shredded kale; ½ c. cooked farro; ½ c. roasted butternut squash cubes; ½ fresh pear, chopped; 2 tbsp. crumbled feta cheese; and 2 tbsp. pumpkin seeds. Top with 3 oz. grilled chicken cut into pieces. Toss with 1 tbsp. olive oil, 2 tsp. balsamic vinegar, and ½ small garlic clove, minced.
Per serving: 640 calories, 28 g fat, 7 g sat. fat, 42 g protein, 11 g fiber, 260 mg sodium