Cream-Free Creamy Coleslaw!

Creamy Coleslaw

coleslaw

This coleslaw will have you thinking you’re digging into a mayo-filled bowl of slaw, but I swapped Greek yogurt for the traditional sour cream and mayo to give this bowl of veggies some creamy flavor, without all of the calories. A slaw with some protein and calcium for less than 50 calories per serving? Now you can have your slaw and eat it, too!

Ingredients (yields about ten 1/2-cup servings):

5 C shredded broccoli, carrots, cabbage or any other veggie you love! (I like the Trader Joe’s brand “Shredded Broccoli Slaw” package, which comes with 5 C shredded broccoli stalk and carrots – easy!)

1/4 C roasted sunflower seeds, unsalted

1 C 0% fat, plain Greek yogurt

1/3 C red wine vinegar

1/4 tsp salt

1 Tbsp ground black pepper

1 Tbsp onion powder

2 tsp garlic powder

Now just mix with veggies!

Now just mix with veggies!

Directions:

  1. Empty shredded veggies into large mixing bowl. Add sunflower seeds.
  2. In a separate (smaller) bowl, whisk together Greek yogurt, vinegar, salt, pepper, onion powder, garlic powder until well combined. The dressing will have a creamy consistency.
  3. Pour the dressing over the slaw and use tongs to mix all ingredients together so that the slaw is coated with the dressing.
  4. Cover bowl or transfer into an airtight container and chill in the fridge for at least 1-2 hours, or until slaw is slightly wilted. Serve chilled and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving (1 serving = about 1/2 cup)

Calories 49 calories, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrates 5 g, Fiber 1 g, Protein 4 g, Sodium 84 mg, Calcium 46 mg

I served my coleslaw with a homemade turkey burger!

I served my coleslaw with a homemade turkey burger!

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Rice-Free Salmon Teriyaki

Salmon Teriyaki

Craving take-out? I promise, this is better! This simple dish is a great way to fuel up with protein, healthy omega-3 fatty acids, vitamins and minerals without overdoing the carbs and calories. Load up on vitamins A, C, K and folate with this dish, as well as potassium and zinc. Also, salmon contains high levels of omega-3 fatty acids. The American Heart Association recommends consuming at least two (3.5 oz) servings of omega-3 fatty acids per week, since omega-3 fatty acids may decrease inflammation within the body, which could lower your risk for developing heart disease. This dish supplies almost an entire week’s worth of these anti-inflammatory fatty acids.¬†And the best part is it only takes about a half hour to prepare!

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Ingredients (serves 1):

5 oz wild salmon, raw

1 C broccoli florets, chopped

1/2 medium zucchini, sliced and sliced again into quarters

1/4 C carrots, sliced

1/2 red bell pepper, chopped

1/4 C white button mushrooms, chopped

1/4 C onion, chopped

3 Tbsp Teriyaki marinade (I like Whole Foods’ “Very Teriyaki Marinade” sold by the fresh fish or Newman’s Own Teriyaki Marinade)

1 tsp olive oil

Dash ground black pepper

Nonstick vegetable oil cooking spray

Ready to bake in the oven!

Ready to bake in the oven!

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray casserole dish (or cookie sheet, or whichever you prefer to use for the salmon) with nonstick vegetable oil cooking spray. Place salmon in dish and spread 1.5 Tbsp Teriyaki marinade over fish. Place in oven and bake until cooked through (approximately 25 minutes).

3. Heat olive oil in medium sized skillet over medium heat. Add onions and cook 2-3 minutes. Add bell pepper, mushrooms and zucchini and cook another 10 minutes.

4. Place chopped broccoli and sliced carrots in microwave-safe bowl and cover with wax paper. Place in microwave (on high) for 1-2 minutes, until vegetables are bright in color and softened (but not soft).

5. Add broccoli and carrots to skillet. Add remaining 1.5 Tbsp Teriyaki marinade and stir. Cook for another 2-3 minutes.

6. Transfer vegetables from skillet on to a plate. Top with baked salmon and enjoy!

The Goods: What’s Inside?¬†

Nutritional Analysis Per Serving:

Calories 469 calories, Total Fat 21 g, Saturated Fat 4 g, Cholesterol 84 mg, Carbohydrates 39 g, Fiber 6 g, Protein 34 g, Sodium 1136 mg, Calcium 158 mg

Now just combine with salmon and serve!

Now just combine with salmon and serve!

A Very Veggie Egg Scramble

Scrambled Eggs with Vegetables

This simple breakfast guarantees you will start the day on top with a rainbow of vegetables before you even walk out your door. Broccoli and spinach offer up vitamin K and folate, while tomatoes and red bell peppers offer vitamin A. Also, eggs will keep you feeling full from their high protein content without weighing you down!

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Ingredients (serves 1):

1 whole egg, large

2 large egg whites

1/4 C broccoli florets , chopped into small florets

6 cherry tomatoes, cut in halves or quarters

2 Tbsp mushrooms, chopped

2 tbsp chopped onion (I love vidalia onion this time of year!)

1 C spinach, raw

1/4 red bell pepper, chopped

2 Tbsp reduced-fat crumbled feta cheese

1 tsp butter or margarine (I like Smart Balance with omega-3 fatty acids added)

splash nonfat milk

dash salt

dash ground black pepper

Directions:

1. Warm butter or margarine in small skillet over medium heat. Add onion and cook for 3-4 minutes.

2. Add tomatoes, mushrooms and bell pepper to skillet and cook another 5 minutes, stirring occasionally. Add spinach and cook until wilted (about 2 minutes).

3. Place broccoli florets in covered, microwave-safe bowl and steam for 30-45 seconds, until broccoli is bright green (but still firm).

4. Crack egg in small mixing bowl and add two egg whites. Add splash of milk, salt and pepper. Whisk well and pour over vegetables in skillet. Cook until egg is cooked through (approximately 7-10 minutes). Add steamed broccoli and feta cheese. Cook for another minute (so cheese melts) and remove from heat. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 206 calories, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 190 mg, Carbohydrates 13 g, Fiber 4 g, Protein 20 g, Sodium 601 mg, Calcium 145 mg