Making nutritious eating choices doesn’t have to mean sacrificing good flavour. We’ve rounded up seven recipes that feature more nourishing takes on classics you know and love, like burgers, pizza, breakfast sandwiches, and more.
SIRLOIN BURGER WITH SESAME GREEN BEANS
Makes 1 serving
Prep: 8 min Cook: 20 min
Ingredients
- 85 g lean ground sirloin
- 1 tsp olive oil
- Salt and pepper, to taste
- 2 cups green beans, fresh or frozen
- ½ tsp dark sesame oil
- 1 tsp sesame seeds
- 1 whole grain bun, toasted
- 2 slices each of lettuce, tomato, and onion
Instructions
Form sirloin into patty, drizzle with olive oil, and season with salt and pepper. Grill or broil on baking sheet about 6 minutes per side (until 160°F). Sauté green beans in sesame oil with sesame seeds for 8 minutes. Serve burger on bun with lettuce, tomato, and onion with green beans on the side.
Nutrition Information:
Calories: 467; Total fat: 15 g; Saturated fat: 4 g; Sodium: 228 mg; Cholesterol: 65 mg; Total carbohydrates: 48 g; Fibre: 11 g; Sugars: 6 g; Protein: 34 g; Potassium: 568 mg
If you want to go lower in carbs or calories, skip the bun and wrap in the lettuce leaves. This will trim about 100 calories and 30 grams of carbohydrates.
TURKEY PEPPERONI PITA PIZZAS
Makes 1 serving
Prep: 5 min Cook: 8 min
Ingredients
- 2 4-inch whole wheat pitas
- 4 Tbsp low-sodium marinara sauce
- 8 slices turkey pepperoni (Hormel brand)
- ¼ cup chopped onion
- ½ cup chopped green pepper
- ½ cup sliced mushrooms
- 3 Tbsp part-skim shredded mozzarella cheese
- 2 tsp dried oregano
Instructions
Preheat broiler. Top pitas with marinara sauce, pepperoni, onion, green pepper, mushrooms, cheese, and oregano. Broil on baking sheet for 8 minutes, until cheese is lightly browned.
Nutrition Information
Calories: 314; Total fat: 8 g; Saturated fat: 3 g; Sodium: 583 mg; Cholesterol: 33 mg; Total carbohydrates: 46 g; Fibre: 8 g; Sugars: 7 g; Protein: 18 g; Potassium: 417 mg
BBQ RANCH CHICKEN SALAD
Makes 1 serving
Prep: 10 min
Ingredients
- 2 Tbsp low-fat ranch dressing
- 1 Tbsp barbecue sauce
- 85 g grilled chicken breast, sliced
- 3 cups chopped romaine lettuce
- ½ cup chopped tomato
- ½ cup frozen corn, thawed
- ¼ cup canned black beans, rinsed and drained
Instructions
Toss all ingredients and serve.
Nutrition Information
Calories: 343; Total fat: 11 g; Saturated fat: 1 g; Sodium: 506 mg; Cholesterol: 54 mg; Total carbohydrates: 41 g; Fibre: 6 g; Sugars: 13 g; Protein: 24 g; Potassium: 1,393 mg
CHILI AND CHIPS
Makes 1 serving
Prep: 5 min Cook: 5 min
Ingredients
- 1 can low-sodium turkey or vegetarian chili
- 1½ cups frozen broccoli
- 3 Tbsp shredded low-sodium cheddar cheese
- ½ cup crushed corn chips
Instructions
Mix together chili and broccoli and microwave about 5 minutes, until broccoli is tender. Top chili mixture with shredded cheese and crushed chips.
Nutrition Information
Calories: 390; Total fat: 13 g; Saturated fat: 5 g; Sodium: 590 mg; Cholesterol: 21 mg; Total carbohydrates: 47 g; Fibre: 17 g; Sugars: 6 g; Protein: 25 g; Potassium: 738 mg
Tip: Look for brands of chili with less than 500 mg sodium per serving.
FISH TACOS WITH CORN SALSA
Makes 1 serving
Prep: 10 min Cook: 8 min
Ingredients
- 85 g white fish fillet (such as tilapia)
- Cooking spray
- Salt and pepper, to taste
- ¼ cup prepared salsa or pico de gallo
- 2 Tbsp frozen corn, thawed
- 2 6-inch corn tortillas, warmed
- 1 cup pre-shredded broccoli slaw
- ¼ avocado, sliced
- 1 Tbsp fresh lime juice
Instructions
Preheat boiler. Mist fish with cooking spray, season with salt and pepper, and place on foil-lined baking sheet. Broil fish for about 8 minutes (until internal temperature reaches 145°F). Cut cooked fish into strips. Mix salsa with corn. Serve cooked fish in tortillas topped with corn salsa, broccoli slaw, and avocado. Drizzle with lime juice.
Nutrition Information
Calories: 400; Total fat: 15 g; Saturated fat: 2 g; Sodium: 489 mg; Cholesterol: 65 mg; Total carbohydrates: 42 g; Fibre: 11 g; Sugars: 6 g; Protein: 28 g; Potassium: 981 mg
PORK CHOP WITH CHEDDAR POTATOES & BROCCOLI
Makes 1 serving
Prep: 5 min Cook: 35 min
Ingredients
- 1 small potato, cut into 1-inch cubes
- 1 tsp olive oil
- 85 g boneless pork chop
- 2 cups broccoli florets
- Salt and pepper, to taste
- 1 Tbsp barbecue sauce
- 3 Tbsp grated low-fat cheddar cheese
Instructions
Preheat oven to 350°F. Coat potatoes with olive oil. Mist a baking sheet with nonstick cooking spray and top with pork chop, broccoli, and potatoes. Season with salt and pepper and bake 30 minutes or until internal temperature of pork reaches 160°F. Spread barbecue sauce on pork chop, and top potatoes and broccoli with grated cheddar. Return to oven and heat 3-5 minutes, until cheese is melted.
Nutrition Information
Calories: 461; Total fat: 15 g; Saturated fat: 6 g; Sodium: 432 mg; Cholesterol: 84 mg; Total carbohydrates: 49 g; Fibre: 7 g; Sugars: 8 g; Protein: 29 g; Potassium: 1,081 mg
EGG & CHEDDAR BREAKFAST SANDWICH
Makes 1 serving
Prep: 5 min Cook: 5 min
Ingredients
- 1 egg plus 2 egg whites, beaten
- 1 tsp trans fat-free butter spread
- 1 whole grain English muffin, toasted
- 1 slice low-fat, low-sodium cheddar cheese
- 2 tomato slices
- ½ cup baby spinach
Instructions
Scramble eggs in nonstick skillet. Smooth butter spread on English muffin and top with egg, cheese, spinach, and tomato slices.
Nutrition Information
Calories: 377; Total fat: 15 g; Saturated fat: 8 g; Sodium: 444 mg; Cholesterol: 192 mg;
Total carbohydrates: 34 g; Fibre: 3 g; Sugars: 2 g; Protein: 26 g; Potassium: 70 mg
Tip: Enjoy the whole tomato to help complete a balanced meal.