16+ Best Healthy Weight Loss Recipes (2020) That Can Help You

16+ Healthy Weight Loss Recipes-2020-That Can Help You 

1. Slow Cooker Jamaican Chicken Stew

JEANETTE'S  HEALTHY LIVING

Ingredients:

• 3 lb chicken parts
• 2 tsp curry powder
• 1 ½ tsp dried thyme
• ¾ tsp ground allspice
• ½ tsp red pepper flakes
• ½ tsp black pepper
• ½ tsp salt
• 2 tsp olive oil
• 1 medium onion chopped
• 3 cloves garlic minced
• ½ c. red wine
• 1 ½ c. 15 ounces black beans, rinsed and drained
• 1 ½ c. 15 ounces diced tomatoes, undrained

Directions:

1. Toss chicken with curry powder, thyme, allspice, red pepper flakes, black pepper, and salt.
2. Heat oil in a large skillet. Add onions and garlic and sauté until onions are softened about 3 minutes. Add chicken mixture to skillet and brown on both sides. Add wine and let cook for a few minutes. Add tomatoes and black beans and mix well. Transfer to crockpot and cook in high for 4-5 hours until tender and meat are falling off the bone. Alternatively, you can continue to cook the chicken on the stovetop for about 25-30 minutes until chicken is done.

Per serving: 423 calories, 24 g fat (6 g sat), 32 g protein, 13 g carb, 557 mg sodium, 2 g sugars, 4 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

2. Slow Roasted Salmon Citrus Salad

JEANETTE'S HEALTHY LIVING

Ingredients:

• ½ red onion
• 2 Tbsp red wine vinegar
• Boston lettuce leaves
• 1 avocado
• Aleppo pepper flakes
• 3 roasted beets quartered
• 2 orange peeled, cut into segments
• 1 grapefruit peeled, cut into segments
• 1 large tomato halved, cut into ¼" thick slices
• ½ English cucumber sliced
• 1 lb Slow-Roasted Citrus Salmon
• Flakey salt such as fleur de sel or Maldon salt

Ingredients for the citrus shallot vinaigrette:

• 1 Tbsp shallot minced
• 2 Tbsp fresh lemon juice or orange juice
• 1 ½ tsp rice wine vinegar
• 1 garlic clove smashed
• 5 Tbsp extra virgin olive oil
• Salt and pepper to taste

Directions:

1. Pickle onions by placing onion and vinegar in a small bowl, and letting them sit for 15 minutes.
2. Meanwhile, line serving plate with lettuce leaves.
3. Cut avocado in half and remove pit. Scoop spoonfuls of avocado onto plate; season with flakey salt and Aleppo pepper.
4. Arrange quartered beets on a plate. Arrange orange and grapefruit segments on the plate.
5. Lightly salt tomato slices. Place on plate.
6. Lightly salt cucumbers and place on a plate.
7. Scatter pickled onions on a plate.
8. Break salmon into pieces and arrange on plate.
9. Drizzle Citrus Shallot Vinaigrette on top and sprinkle with a little flakey salt to finish.

Per serving: 336 calories, 21 g fat (3 g sat), 17 g protein, 20 g carb, 70 mg sodium, 11 g sugars, 5 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

3. Spicy Korean Beef Noodle Soup

JEANETTE'S HEALTHY LIVING

Ingredients:

• 1.7 oz mung bean noodles (sometimes called cellophane or glass noodles)
• 1 c. cooked short rib meat shredded (from rich beef broth recipe)
• 2 Tbsp toasted sesame oil
• 1 ½ - 2 Tbsp Korean red pepper flakes
• 1 Tbsp garlic chopped
• 4 c. Rich Beef Broth
• 1 c. water
• 2 c. bok choy chopped
• 4 fresh shitake mushrooms sliced
• 2 scallions cut into 2" lengths
• Extra Korean red pepper flakes for serving
• Fish sauce or soy sauce for serving

Directions:

1. Soak mung bean noodles in hot water for 20-30 minutes; drain.
2. Heat sesame oil, red pepper flakes and garlic in a small pan until fragrant and garlic is light brown; mix with shredded meat; set aside.
3. Heat beef broth and water in a large saucepan. Add bok choy, mushrooms, and drained, soaked mung bean noodles; cook about 3-4 minutes until noodles are just soft and bok choy is cooked. Add marinated meat and scallions to soup and heat through. Divide among bowls; serve with extra Korean red pepper flakes for spicy food lovers. If the beef broth is unsalted, serve with fish sauce or soy sauce on the side for drizzling.

Per serving: 314 calories, 8 g fat (5 g sat), 22 g protein, 18 g carb, 677 mg sodium, 1 g sugars, 1 g fiber

Recipe courtesy of Jeanette’s Healthy Living.

4. Crockpot Beef Vegetable Soup

WELL PLATED

Ingredients:

• 1 Tbsp extra virgin olive oil
• 1 lb boneless chuck roast or beef stew meat — cut into 1-inch cubes
• 2 tsp kosher salt — divided
• ¼ tsp black pepper
• 3-4 c. low sodium beef broth — divided
• 1 small yellow onion — diced
• 2 cloves garlic — minced (about 2 tsp)
• 4 large carrots — peeled and finely chopped
• 2 Yukon gold potatoes — peeled and diced
• 2 parsnips — peeled and diced
• 2 ribs celery — diced
• 1 14.5-ounce can diced tomatoes
• 1 can tomato sauce (8 ounces)
• 3 Tbsp tomato paste
• 1 Tbsp Worcestershire sauce
• 1 tsp dried oregano
• ½ tsp smoked paprika
• ½ tsp granulated sugar
• 1 c. peas — fresh or frozen (no need to thaw)
• Chopped fresh parsley — optional for serving

Directions:

1. In a large skillet, heat the oil over medium-high. Add the beef and sprinkle with 1 teaspoon salt and pepper. Brown the beef on all sides, disturbing it as little as possible on each side so that it develops nice coloring. Once the beef is lightly browned (it won’t be all the way cooked through), remove it to a 6-quart slow cooker.
2. To the pan, add the onion. Cook and stir until the onion is beginning to soften about 3 minutes. Stir in the garlic and let cook 30 seconds. Splash in about 1/2 cup the beef broth and scrape up any browned bits that have stuck to the bottom (this is flavor!). Let the broth reduce for 2 minutes, then transfer the entire mixture to the slow cooker.
3. To the slow cooker, add the carrots, potatoes, parsnips, celery, diced tomatoes in their juices, tomato sauce, tomato paste, Worcestershire, oregano, paprika, sugar, 2 1/2 cups beef broth, and remaining 1 teaspoon salt.
4. Cover and cook on low for 8 hours, until the beef and vegetables are tender. Stir in the peas, just until warmed through. If the soup is thicker than you would like, add the remaining 1 cup beef broth until you reach your desired consistency. Serve hot, sprinkled with fresh parsley.

Per serving: 283 calories, 7 g fat (2 g sat), 24 g protein, 33 g carb, 11 g sugars, 8 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

5. Mediterranean Shrimp

WELL PLATED

Ingredients:

• 1 lb large shrimp — 40 to 50 per pound peeled, deveined shrimp, tails on or off (fresh or frozen and thawed)
• ¾ tsp kosher salt — divided
• ½ tsp ground black pepper — divided
• 2 Tbsp extra virgin olive oil
• 1 small red onion — chopped
• 2 cloves garlic — minced (about 2 teaspoons)
• 1 14.5-oz can fire-roasted diced tomatoes in their juices
• 1 tsp dried oregano
• ¼ tsp red pepper flakes
• 1 tsp honey
• 1 tsp red wine vinegar
• 1 14-oz can artichoke hearts — drained and quartered
• ½ c. pitted Kalamata olives
• ¾ c. crumbled feta cheese
• 2 Tbsp chopped fresh parsley
• 2 Tbsp fresh lemon juice — from about ½ medium lemon
• For serving: rice — whole wheat couscous, crusty bread, pasta (optional)

Directions:

1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Pat the shrimp dry, place in a mixing bowl, and sprinkle with ½ teaspoon salt and ¼ teaspoon black pepper. Toss to coat then set aside.
2. In a large, ovenproof skillet over medium heat, heat the olive oil. Add onion and sprinkle with the remaining ¼ teaspoon salt and ¼ teaspoon black pepper. Cook, stirring occasionally until softened, about 5 minutes. Reduce the heat as needed so that the onion softens but does not brown. Add the garlic and cook just until fragrant, about 30 seconds.
3. Add the tomatoes, oregano, and red pepper flakes. Reduce the heat to medium-low and let gently simmer for 10 minutes. Stir in the red wine vinegar and honey. Remove from the heat.
4. Scatter the artichokes and olives over the top, then arrange the shrimp on top in a single layer. Sprinkle with the feta.
5. Bake for 10 to 12 minutes, until the tomatoes are bubbling, cheese has browned slightly, and the shrimp are cooked through. Squeeze the lemon juice over the top and sprinkle with parsley. Enjoy hot.

Per serving: 445 calories, 24 g fat (8 g sat), 38 g protein, 17 g carb, 9 g sugars, 3 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

6. Mexican Stuffed Peppers

WELL PLATED

Ingredients:

• 4 large bell peppers
• 2 tsp extra virgin olive oil
• 1 lb ground chicken — or turkey (I used chicken)
• 1 tsp ground chili powder
• 1 tsp ground cumin
• 1 tsp garlic powder
• ½ tsp kosher salt
• ¼ tsp black pepper
• 1 can fire-roasted diced tomatoes — with juices, 14 ounces
• 1 ½ c. cooked brown rice — quinoa or cauliflower rice
• 1 ¼ c. shredded cheese — Monterey Jack, pepper jack, cheddar, or similar cheese, divided

Directions:

1. Preheat your oven to 375 degrees F. Lightly coat a 9x13-inch baking dish with nonstick spray. Slice the bell peppers in half from top to bottom. Remove the seeds and membranes, then arrange cut side up in the prepared baking dish.
2. Heat the olive oil in a large, nonstick skillet over medium-high heat. Add the chicken, chili powder, cumin, garlic powder, salt, and pepper. Cook, breaking apart the meat, until the chicken is browned and cooked through, about 4 minutes. Drain off any excess liquid, then pour in the can of diced tomatoes and their juices. Let simmer for 1 minute.
3. Remove the pan from the heat. Stir in the rice and ¾ cup of the shredded cheese. Mound the filling inside of the peppers, then top with the remaining cheese.
4. Pour a bit of water into the pan with the peppers—just enough to barely cover the bottom of the pan. Bake uncovered for 25 to 35 minutes, until the peppers are tender and the cheese is melted. Top with any of your favorite fixings, and enjoy hot.

Per serving: 438 calories, 20 g fat (8 g sat), 32 g protein, 32 g carb, 8 g sugars, 5 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

7. Zucchini Pizza Boats

WELL PLATED

Ingredients:

• 4 medium zucchini
• ¼ tsp kosher salt
• 1 c. pizza sauce — or similar prepared marinara sauce
• 1 ¼ c. shredded mozzarella cheese — or a blend of shredded mozzarella and provolone
• 1 tsp Italian seasoning
• ¼ - ½ tsp crushed red pepper flakes — optional
• ¼ c. mini pepperoni — or mini turkey pepperoni or regular-size pepperoni, sliced into quarters
• 2 tsp freshly ground Parmesan
• 2 tsp chopped fresh basil, thyme, or other fresh herbs

Directions:

1. Place a rack in the center of your oven. Preheat the oven to 375 degrees F. Lightly coat a rimmed baking sheet or 9x13-inch baking dish with nonstick spray.
2. Halve each zucchini lengthwise. With a small spoon or melon baller, gently scrape out the center zucchini flesh and pulp, leaving a border of about 1/3 inch on all sides. Arrange the zucchini shells on the baking sheet. Sprinkle the insides of the zucchini with salt.
3. Spoon the pizza sauce into each shell, dividing it evenly. You may need a little more or less, depending upon the size of your zucchini. Put a generous amount, but don't feel like you need to fill it all the way to the very top.
4. Sprinkle the mozzarella over the top, then evenly sprinkle with Italian seasoning and red pepper flakes (if using). Scatter on the pepperoni and any other desired toppings. Last, sprinkle with Parmesan.
5. Bake for 15 to 20 minutes, until the cheese, is hot and bubbly and the zucchini is tender. If desired, switch the oven to broil and cook the zucchini for 2 to 3 additional minutes, until the cheese is lightly browned. Remove from the oven and sprinkle with chopped fresh basil. Serve immediately.

Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber

Recipe courtesy of Erin Clarke of Well Plated.

8. Creamy Gluten-Free Tomato Pasta

COTTER CRUNCH

Ingredients:

• 3 Tbsp olive oil (divided)
• ½ c. diced white onion
• 1 tsp minced garlic
• 10 oz gluten-free pasta
• 8 oz canned Italian stewed tomatoes (drained)
• ¼ c. paleo mayo
• 1 egg yolk
• ¼ tsp each kosher salt and black pepper
• Optional ½ tsp crushed red pepper flakes
• Fresh basil and cracked pepper

Directions:

1. In a small pan, sauté onions and garlic in 1 tbsp olive until fragrant, about 2 minutes. Once they are almost cooked, set aside.
2. In a large pot, cook your gluten-free pasta according to directions.
3. Drain, rinse the pasta and place pasta back into the pot. Keep on low heat.
4. Mix in the remaining 2 tbsp olive oil and mix well. Mix gently.
5. In a separate bowl, whisk together the mayo and egg yolk. Add this mix to your pot with the pasta, coating until creamy. Gently mix in the sauteed onion/garlic.
6. Toss the pasta with the tomatoes, kosher salt, and pepper.
7. Stir gently over low to medium-low heat until creamy and combined.
8. If using a cooked protein, add it in here.
9. Plate pasta into bowls. Garnish with fresh basil and cracked pepper.

Per serving: 353 calories, 17.1 g fat (2.7 g sat), 9.2 g protein, 42.2 g carb, 186 mg sodium, 4.8 g sugars, 3.7 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

9. Honey Mustard Chicken with Brussel Sprouts

COTTER CRUNCH

Ingredients:

• Nonstick cooking spray
• 1⁄4 c. plus 2 tablespoons extra-virgin olive oil
• 2 Tbsp fresh lemon juice (1 lemon)
• 1 Tbsp Dijon mustard
• 1 Tbsp whole-grain mustard
• 1 Tbsp honey
• 3 garlic cloves, minced
• Kosher salt and freshly ground black pepper
• 2 lb bone-in, skin-on chicken thighs (4 medium thighs)
• 1 1⁄2 lb Brussels sprouts, halved
• 1⁄4 large red onion, sliced

Directions:

1. Preheat the oven to 425°F. Grease a large baking sheet with nonstick cooking spray and set aside.
2. In a medium bowl, whisk together the 1⁄4 cup olive oil, 1 tablespoon of the lemon juice, the Dijon mustard, whole-grain mustard, honey, and garlic. Season with salt and pepper to taste.
3. Use tongs to dip the chicken thighs in the sauce, coating both sides. Place the thighs on the prepared baking sheet. Discard any remaining sauce.
4. In a medium bowl, combine the Brussels sprouts and red onion. Drizzle with the remaining 2 tablespoons olive oil and 1 tablespoon lemon juice and toss until well coated. Arrange the sprouts around the chicken on the baking sheet, making sure they aren’t overlapping. Season with salt and pepper.
5. Roast for 30 to 35 minutes, until the chicken is golden brown and has an internal temperature of 165°F and the Brussels sprouts are crispy. Serve hot.

Per serving: 360 calories, 20.1 g fat (3.6 g sat), 30.8 g protein, 14.5 g carb, 350.8 mg sodium, 6.8 g sugars, 3.7 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

10. Chinese Cauliflower Fried Rice Casserole

COTTER CRUNCH

Ingredients:

• Sesame oil for the pan
• Optional 5 oz diced meat (pork or chicken)
• 1 Tbsp grated ginger
• 1 small shallot, chopped
• 2 tsp garlic, minced
• 1 lb stir fry vegetables
• A handful of mung bean sprouts, optional
• ¼ c. gluten-free Szechuan sauce or other gluten-free sauce of choice
• 3 c. cauliflower rice or broccoli rice (about 1 small to medium head of cauliflower)
• 2 Tbsp beef broth (you can skip if your veggies are less starchy. The broth just gives the casserole more flavor.)
• 6 eggs (2 in stir fry and 4 on top, soft-baked)

Directions:

1. Preheat oven to 350 F.
2. Add 1-2 Tbsp sesame oil to a wok or large pan and heat to medium-high. If you are wanting to add meat, do so here. Simply stir fry until browned and mostly cooked (in sesame oil), then remove meat and set aside. If you are making the vegetarian option, skip the browning and go straight to adding your shallot, ginger, and garlic to the wok/pan and stir fry ingredients until fragrant – about 2 minutes.
3. Next, add all of your stir fry veggies and sauce. Stir fry for 2-3 minutes again until well coated.
4. Mix in your cauliflower rice, broth, and 2 eggs. The 2 eggs can be added to the stir fry whole or whisked then added. Either work!
5. Stir fry for an additional 3-4 minutes to create a fried cauliflower rice. All in all, stir-frying should not take longer than 10 minutes.
6. Transfer wok/pan ingredients to an 8 x 11 casserole dish or baking dish.
7. Crack 4 eggs on top of the casserole, spacing them out evenly. Cover with foil, and place in the oven at 350F for 15-20 minutes or until eggs are set. For runny eggs, remove casserole from oven after 12-15 minutes of baking and slice the yolk in the middle to create a runny egg (similar to pictures in the blog).
8. Return casserole to the oven for an additional 3-5 minutes.
9. Cool before freezing, or serve immediately.
10. Garnish with green onion, cilantro, sesame seeds, and optional red pepper flakes.

Per serving: 165 calories, 8.8 g fat (2.4 g sat), 11 g protein, 11.8 g carb, 387.4 mg sodium, 6.2 g sugars, 2.8 g fiber

Recipe courtesy of Lindsay Cotter of Cotter Crunch.

11. Mexican Salad with Chipotle Shrimp

A SPICY PERSPECTIVE

Ingredients:

• 2 lb raw jumbo shrimp, peeled and cleaned (tail on or off)
• 8 c. chopped kale
• 4 ears corn on the cob, shucked
• 15 oz can black beans, drained
• 1 pint grape or cherry tomatoes, halved
• 1 whole ripe avocado, peeled and chopped
• 2-3 whole chipotle peppers in adobo sauce
• 7 Tbsp fresh lime juice, divided
• ¼ c. olive oil
• ¼ c. mayonnaise
• 2 Tbsp honey
• 3 cloves garlic
• ½ tsp salt

Directions:

1. Preheat the grill to medium heat. To a blender jar, add the chipotle peppers, 4 tablespoons of lime juice, olive oil, garlic, and salt. Cover and puree until smooth.
2. Measure out 3 tablespoons of the chipotle puree and save it for the dressing. In a medium bowl, mix the shrimp and the remaining marinade, until well coated.
3. In a separate small bowl, mix the 3 tablespoons of chipotle puree, 3 tablespoons lime juice, mayonnaise, and honey. Whisk until smooth. Then taste, and salt and pepper as needed.
4. Prep all the veggies. Set out a large salad bowl. Add the kale. Then toss it with the dressing until well coated. (I like to massage the dressing into the kale by hand.) Then add in the black beans, tomatoes, and avocado.
5. Place the shrimp and corn cobs on the grills. *If your shrimp are small they will fall through the grates. Either use a grill basket, or place them on a piece of foil. Grill the shrimp for 3-5 minutes until pink. Grill the corn for 8-10 minutes rotating every 2 minutes.
6. Once the corn is cool enough to handle, cut it off the cobs and add it to the salad. Then toss in the shrimp and serve.

Per serving: 372 calories, 15 g fat (2 g sat), 31 g protein, 31 g carb, 1314 mg sodium, 9 g sugars, 5 g fiber

Recipe courtesy of Sommer Collier of A Spicy Perspective.

12. Chicken Sausage Apple Squash Sheet Pan Dinner

A SPICY PERSPECTIVE

Ingredients:

• 1 Tbsp olive oil
• 1 small butternut squash
• 1 large crisp apple
• 1 sweet onion
• 4 chicken sausages
• ½ Tbsp ground allspice
• Salt and pepper

Directions:

1. Preheat the oven to 425 degrees F. Cut the butternut squash in half, lengthwise. Cut off the circular orb sections (the end with the seedpod) and save for future use.
2. Peel the long sections of the butternut squash, then slice them into thin wedges. Core the apple and slice into wedges, unpeeled. Then peel and slice the onion into wedges.
3. Pile the butternut squash, apples, and onions on a large rimmed 18x13-inch “half sheet” baking pan. Drizzle olive oil over the top and toss to coat. Then spread the squash, apples, and onions out into a single layer. Sprinkle with allspice, salt, and pepper.
4. Roast in the oven for 15 minutes. Meanwhile, cut the chicken sausages on the bias, into 1/2-inch slices.
5. Flip the veggies, and spread them back out. Make room on the baking sheet to add the sausages. Place the sheet back in the oven for 10-15 minutes, until the sausages are sizzling. Serve warm!

Per serving: 336 calories, 15 g fat (3 g sat), 15 g protein, 38 g carb, 884 mg sodium, 14 g sugars, 5 g fiber

Recipe courtesy of Sommer Collier of A Spicy Perspective.

13. Confetti Quinoa Stuffed Chicken

A SPICY PERSPECTIVE

Ingredients:

• 4 boneless skinless chicken breasts
• ¾ c. quinoa, any color
• 1 ½ c. chicken broth
• 1 Tbsp coconut oil
• ¾ c. diced bell pepper (I used red and yellow)
• ½ c. diced red onion
• 2 cloves garlic, minced
• 1 serrano pepper, seeded and diced
• ⅓ c. shaved unsweetened coconut (coconut chips)
• ¼ c. chipped cilantro
• 1 lime, zest and 1 tablespoon juice
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp salt

Directions:

1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper. Place the coconut oil in a medium saucepot and set over medium-high heat. Once melted, add the diced bell pepper, red onion, garlic, and serrano pepper. Sauté for 1-2 minutes to soften just a little. Then pour the vegetables into a bowl. They should still be bright in color.
2. Place the quinoa in the empty saucepot. Turn the heat up to high and add the broth and 1/2 teaspoon salt. Cover the pot and bring to a boil. Cook for 15 minutes, or until the broth has absorbed and there are vent holes in the surface of the quinoa. Remove from heat and let the quinoa steam for another 5 minutes.
3. Meanwhile, use a boning knife to cut a slit in each chicken breast along one long side. Cut through the center of the chicken, with the knife parallel to the cutting board, leaving the opposite side attached. You're trying to create a deep pocket in each breast, with a 1/2-inch border around the three attached sides. (See post images for clarification.) Cut evenly, as to not leave thick uncut sections that won't cook through in the oven. Then sprinkle each breast on all sides with cumin, chili powder, and salt.
4. Once the quinoa is fluffy, stir in the sautéed vegetables, shaved coconut, cilantro, lime zest, and lime juice. Taste, and salt as needed. Stuff the confetti quinoa into the cavity of each chicken breast. Stand the chicken breasts up on the baking sheet, like open envelopes, with the quinoa on top.
5. Bake for 20 minutes. Serve warm.

Per serving: 355 calories, 13 g fat (8 g sat), 30 g protein, 28 g carb, 1051 mg sodium, 2 g sugars, 4 g fiber

Recipe courtesy of Sommer Collier of A Spicy Perspective.

14. One-Pot Chicken Soup with White Beans & Kale

MINIMALIST BAKER

Ingredients:

• 1 strip uncured bacon, chopped
• 1 Tbsp avocado oil (if using bacon, omit oil)
• 1 c. diced white or yellow onion
• 4 cloves garlic, minced
• 8 c. broth (chicken broth or vegetable broth)
• 1 15-oz can white beans, slightly drained
• 2 c. shredded chicken
• Sea salt and black pepper to taste
• 3 c. loosely packed chopped kale (or other sturdy green)

Directions:

1. Heat a large pot or Dutch oven over medium heat. Once hot, add bacon (optional) or oil. Let heat for 1 minute, stirring occasionally. Then add onion.
2. Sauté for 4-5 minutes, stirring occasionally, or until onion is translucent and fragrant. Then add garlic and sauté 2-3 minutes more, being careful not to burn.
3. Next add broth, slightly drained white beans, and chicken and bring to a simmer. Cook for 10 minutes to meld the flavors. Then taste and season with salt and pepper to taste. In the last few minutes of cooking, add the kale, cover, and cook until wilted.
4. Serve hot. Store cooled leftovers covered in the fridge up to 3-4 days, or in the freezer up to 1 month. Reheat in the microwave or on the stovetop until hot.

Per serving: 201 calories, 6.9 g fat (1.6 g sat), 15.8 g protein, 19.5 g carb, 689 mg sodium, 2.3 g sugars, 15.8 g fiber

Recipe courtesy of Minimalist Baker.

15. Balsamic-Marinated Portobello Pizzas

MINIMALIST BAKER

Ingredients:

• 4 large portobello mushrooms (stems removed, wiped clean)
• ¼ c. balsamic vinegar
• 2 Tbsp avocado or olive oil
• 1 pinch salt and pepper (or red pepper flake)
• 1 medium red bell pepper (cut into bite-size pieces)
• 1 small red onion (thinly sliced wedges or diced)
• 1 head garlic (cloves separated and peeled)
• 2 Tbsp avocado or olive oil
• 1 healthy pinch sea salt and black pepper (or red pepper flake)
• 2 Tbsp fresh herbs (such as rosemary or oregano // optional)
• ¾ c. pizza sauce
• ½ c. sun-dried tomatoes (if large, chop into smaller pieces // we prefer Trader Joe’s brand)
• ⅓ c. soft vegan cheese, divided

Directions:

1. Preheat oven to 400 degrees F (204 C) and line a large baking sheet with parchment paper. Set aside.
2. Add portobello mushrooms (stem side up) to a shallow dish or large freezer bag. Add the balsamic vinegar, oil, salt, and pepper (or red pepper flake). Use a pastry brush to brush on all sides (or shake bag to coat). Marinate on one side for 5 minutes, then the other side for 5 minutes.
3. In the meantime, add vegetables and garlic to the baking sheet, toss with oil, salt and pepper, and fresh herbs (optional) and bake for 20-25 minutes or until golden brown and fragrant, tossing once near the halfway point to ensure even baking. Set aside but keep oven at 400 F (204 C).
4. If serving with balsamic reduction (see notes) and/or soft nut cheese (see links above), prepare at this time.
5. Heat a large skillet over medium heat (you could also use a grill for this step). Add mushrooms to the pan, leaving any leftover oil-and-vinegar marinade behind. Cook on each side for about 4-5 minutes, or until caramelized and softened. If your mushrooms are extra-thick, covering with a lid can be helpful to encourage even cooking all the way through. Brush on any remaining marinade while cooking to infuse more flavor.
6. Once mushrooms and vegetables are cooked, assemble pizzas. Place mushrooms on a parchment-lined baking sheet or baking pan and add toppings, starting with pizza sauce, then roasted veggies, roasted garlic, and soft vegan cheese. You can also add vegan parmesan cheese or red pepper flake at this point (optional).
7. Bake for about 15-20 minutes or until hot. The soft vegan cheese will be slightly golden brown on top. Remove from oven and enjoy as is, or garnish with sun-dried tomatoes, fresh basil, balsamic drizzle, red pepper flake, and extra vegan parmesan (all optional).

Per serving: 301 calories, 21.6 g fat (2.8 g sat), 5.5 g protein, 22.5 g carb, 179 mg sodium, 12.1 g sugars, 4.6 g fiber

Recipe courtesy of Minimalist Baker.

16. Chicken and Zucchini Stir Fry

SKINNYTASTE

Ingredients:

• ¼ c. low sodium soy sauce or use gluten-free soy sauce
• 1 c. chicken broth
• 1 Tbsp cornstarch
• 2 Tbsp mirin
• 1 Tbsp sugar
• 2 tsp sesame oil
• 1 tsp canola oil divided
• 1 Tbsp minced garlic
• 1 Tbsp minced ginger
• 1 lb chicken breast, sliced very thinly
• 2 c. zucchini, cut ¼ inch thick half-moons (from 1 large zucchini)
• Sesame seeds and scallion for garnish, if desired

Directions:

1. In a large bowl add the soy sauce, chicken broth, cornstarch, mirin, sugar, and sesame oil and whisk until everything is completely dissolved.
2. In a large skillet add one teaspoon canola oil on medium-high heat and cook half the chicken until just cooked through, about 2-3 minutes on each side. Set aside on a plate.
3. Repeat with the second half of the chicken and an additional teaspoon of oil. Remove the chicken to the plate.
4. Add in the remaining 1 teaspoon oil, garlic, and ginger and cook for 30-45 seconds until very fragrant but not browned.
5. Stir the garlic and ginger well and add in the sauce, whisking well. Cook the sauce 1 minute, then add in the zucchini and cook for 2 minutes more, until thickened and the zucchini is tender-crisp. Remove from heat, add in the chicken and stir well to coat. Garnish with sesame seeds and scallions if desired.

Per serving: 242 calories, 6.5 g fat (1 g sat), 28 g protein, 17 g carb, 799 mg sodium, 8 g sugars, 1.5 g fiber

Recipe courtesy of Skinny Taste.

17. Broiled Tilapia with Thai Coconut Curry Sauce

SKINNYTASTE

Ingredients:

• 1 tsp dark sesame oil, divided
• 1 Tbsp minced peeled fresh ginger
• 4 garlic cloves, minced
• 1 c. finely chopped red bell pepper
• 1 c. chopped scallions
• 1 tsp curry powder
• 2 tsp red curry paste
• ½ tsp ground cumin
• 4 tsp low-sodium soy sauce, use tamari for gluten-free
• 1 Tbsp brown sugar
• 2 tsp Asian fish sauce
• 1 14-oz can light coconut milk
• ¼ c. chopped fresh cilantro
• 6 6-oz tilapia fillets
• Salt

Directions:

1. Preheat broiler.
2. Heat ½ teaspoon oil in a large nonstick skillet over medium heat. Add the ginger, garlic, pepper, and scallions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute.
3. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro or basil if using.
4. Brush fish with ½ teaspoon oil; sprinkle with ¼ teaspoon salt. Place fish on a baking sheet coated with cooking spray.
5. Broil 7 minutes or until fish flakes easily when tested with a fork.
6. Serve fish with sauce, rice, and lime wedges.

Per serving: 225 calories, 7 g fat (0 g sat), 35.5 g protein, 5.5 g carb, 1.1 g fiber

Recipe courtesy of Skinny Taste.

18. Sheet Pan Turkey Meatloaf and Broccoli

SKINNYTASTE

Ingredients:

• 1.3 lb (20 oz) 93% ground turkey
• ⅓ c. quick-cooking oatmeal, or GF oats
• 6 Tbsp ketchup, divided
• ⅓ c. minced onion
• 1 large egg
• ½ tsp dried or fresh thyme leaves
• 1 tsp kosher salt
• 2 tsp Worcestershire sauce, divided
• 1 large bunch broccoli, (1 ½ pound) cut into florets
• 2 Tbsp olive oil
• ¾ tsp kosher salt

Directions:

1. Preheat the oven to 425F. Line a 13x9-inch sheet pan with Reynolds Wrap Non-Stick Foil, dull side facing up towards food.
2. In a medium bowl toss broccoli with oil and season with ½ teaspoon salt and spread out on the sheet pan in a single layer on one side.
3. In a medium bowl combine ground turkey, oatmeal, ¼ cup ketchup, onion, egg, ¾ teaspoon salt, 1 teaspoon Worcestershire sauce and thyme, mix well.
4. Divide mixture into 4 equal portions. Shape each portion into a 4 x 3–inch free form loaf on the other side of the sheet pan.
5. In a small bowl mix remaining 2 tablespoons ketchup with remaining teaspoon of Worcestershire sauce and brush onto loaves.
6. Bake 30 minutes in the center of the oven, turning the broccoli halfway until meat is cooked through in the center and the broccoli is slightly charred.

Per serving: 335 calories, 13 g fat (4 g sat), 35 g protein, 22.5 g carb, 933 mg sodium, 4 g sugars, 6g fiber

Recipe courtesy of Skinny Taste.

19. Spicy Tuna Poke Bowls

SKINNYTASTE

Ingredients:

• ½ lb sushi-grade tuna, cut into 1/2-inch cubes
• ¼ c. sliced scallions
• 2 Tbsp reduced-sodium soy sauce or gluten-free tamari
• 1 tsp sesame oil
• ½ tsp sriracha
• 2 Tbsp light mayonnaise
• 2 tsp sriracha sauce
• 1 c. cooked short-grain brown rice or sushi white rice
• 1 c. cucumbers, (from 2 Persian) peeled and diced ½-inch cubes
• ½ medium Hass avocado, (3 ounces) sliced
• 2 scallions, sliced for garnish
• 1 tsp black sesame seeds
• Reduced sodium soy or gluten-free tamari, for serving (optional)
• Sriracha, for serving (optional)

       Directions:

1. In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.
2. In a medium bowl, combine tuna with scallions, soy sauce, sesame oil and sriracha. Gently toss to combine and set aside while you prepare the bowls.
3. In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber and scallions.
4. Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.

Per serving: 397 calories, 14.5 g fat (2 g sat), 32.5 g protein, 33.5 g carb, 864.5 mg sodium, 3 g sugars, 6 g fiber

Recipe courtesy of Skinny Taste.

20. Egg Roll in a Bowl

EATING BIRD FOOD

Ingredients:

• 1 lb ground chicken or turkey
• 2 tsp fresh ginger, grated or minced
• ¼ c. chopped yellow onion
• 2 cloves garlic, minced
• 2 tsp sesame oil
• 1 12-oz package coleslaw or broccoli slaw mix
• 3 Tbsp coconut aminos (or low-sodium tamari or soy sauce)
• 1 tsp sambal oelek paste
• 2 green onions, chopped
• Sriracha, for serving (optional)
• Sesame seeds and cilantro, for garnish (optional)

Directions:

1. Brown ground chicken or turkey in a large skillet. Break meat into smaller pieces as it cooks using a wooden spoon or spatula. Cook for about 6-8 minutes or until the meat is no longer pink. Remove from heat.
2. In the same skillet over medium heat, add sesame oil. Once hot, add onion, garlic and ginger and cook until fragrant, about 3-5 minutes. Add coleslaw mix (shredded cabbage and carrots) into the skillet. Toss and add coconut aminos and sambal oelek paste. Cook for another 3-5 minutes or until cabbage is tender.
3. Portion into bowls and top each with green onions and a drizzle of sriracha, sesame seeds and cilantro (if using).

Per serving: 325 calories, 15 g fat (3 g sat), 32 g protein, 14 g carb, 393 mg sodium, 8 g sugars, 3 g fiber

Recipe courtesy of Eating Bird Food.