Satisfy your hunger! These filling meals are rich with healthy unsaturated fats. They also give you a ton of helpful vitamins without a bunch of extra sodium, carbs, or saturated fat.
Try out these easy recipes and see which one is your favourite!
SMOKED SALMON ON RYE
Ingredients
Makes 1 serving
Prep: 3 min
- 2 Tbsp ⅓-less-fat cream cheese
- 1 slice rye bread
- 1 oz Nova lox (lower-sodium smoked salmon)
- 2 Tbsp chopped fresh chives
Preparation
Spread cream cheese on slice of rye bread. Top with smoked salmon and chives.
Nutrition Per Serving
- Calories: 160
- Total fat: 7 g
- Saturated fat: 3 g
- Sodium: 450 mg
- Cholesterol: 23 g
- Total carbohydrates: 15 g
- Fibre: 2 g
- Sugars: 3 g
- Protein: 10 g
- Potassium: 121 mg
Serve with 1-2 cups of your choice of vegetable or select a side to help complete a balanced meal.
TUNA, OLIVE & FETA SALAD WITH PITA CROUTONS
Ingredients
Makes 1 serving
Prep: 5 min
- 1 lemon, juiced
- 2 tsp olive oil
- 1 tsp oregano
- 3 oz light, no-salt-added canned tuna, drained
- 3 cups spinach
- 1 small tomato, chopped
- 2 Tbsp chopped black olives
- 2 Tbsp reduced-fat feta cheese
- 1 small whole grain pita, cut into 1-inch pieces
Preparation
Toss all ingredients (except pita). Top salad with pita pieces.
Nutrition Per Serving
- Calories: 345
- Total fat: 15 g
- Saturated fat: 2 g
- Sodium: 580 mg
- Cholesterol: 40 mg
- Total carbohydrates: 28 g
- Fibre: 6 g
- Sugars: 5 g
- Protein: 31 g
- Potassium: 848 mg
EDAMAME STIR-FRY
Ingredients
Makes 1 serving
Prep: 10 min Cook: 13 min
- 1 tsp olive oil
- 1 Tbsp fresh grated ginger
- 2 cloves garlic, minced
- ¼ cup pineapple (fresh or canned in own juice), finely chopped
- ½ cup frozen edamame, shelled
- 1 red bell pepper, chopped
- 1 cup pea pods
- ⅓ cup cooked brown rice
- 2 Tbsp chopped almonds
Preparation
Sauté ginger, garlic, and pineapple in oil for 3 minutes. Add edamame, bell pepper, pea pods, and rice and sauté for an additional 10 minutes. Serve with almonds on top.
Nutrition Per Serving
- Calories: 356
- Total fat: 14 g
- Saturated fat: 2 g
- Sodium: 14 mg
- Cholesterol: 0 mg
- Total carbohydrates: 38 g
- Fibre: 8 g
- Sugars: 14 g
- Protein: 13 g
- Potassium: 455 mg
This meal is naturally vegan, vegetarian, and gluten-free.