Healthy oven-baked fajitas recipe

Close your eyes and imagine the sound and smell of sizzling hot fajitas. Hungry yet? Next time you are craving this Tex-Mex favorite, make it at home. This heart-healthy, low-sodium meal can be prepared in no time, making it the perfect weeknight dinner.

Oven-baked tender, marinated chicken and colorful peppers and onions cook quickly in this family-pleasing dish. Like it spicy? Add sliced jalapeño or poblano peppers to the mix. For a vegetarian option, replace the chicken breast with sliced portobello mushrooms. Ingredients can be prepped ahead of time and refrigerated until you are ready to toss them into the oven.

Ingredients

1 ½ teaspoon chili powder
½ teaspoon garlic powder
½ teaspoon smoked paprika
½ teaspoon brown sugar
½ teaspoon cumin
¼ teaspoon kosher salt, optional
1 ½ lb boneless skinless chicken breasts
1 tablespoon vegetable oil
1 lime
3 bell peppers, red, green, orange, or yellow
1 large white onion

For serving

  • Whole wheat tortillas.
  • Cilantro.
  • Extra limes.

Directions

  1. In a small bowl combine the chili powder, garlic powder, smoked paprika, brown sugar, cumin and salt (if using). Set aside.

  1. Clean chicken breasts of any fat and slice across the grain into ¼ inch strips. Place chicken in a large zip-top bag and add vegetable oil and the spice mixture. Zest the peel of the lime into the bag and reserve the lime. Seal bag and massage thoroughly to ensure the chicken is completely covered in the spice mixture. At this point chicken can be refrigerated until ready to use.

  1. Slice peppers and onions into ¼ inch strips. Refrigerate until ready to assemble.

  1. Preheat oven to 425°. Place a heavy rimmed baking sheet in the oven for 5 minutes. Add peppers and onions to the seasoned bag of chicken and shake to coat vegetables with any excess seasoning.
  2. Carefully remove the hot pan from the oven and immediately spread chicken and peppers over it in a single layer. Return pan to the oven and cook for ten minutes. Stir ingredients and drain any excess liquid. Return to the oven and cook for another 10 minutes or until chicken is cooked through and vegetables are tender. If desired, squeeze the reserved lime over the chicken and vegetables. Serve hot with whole wheat tortillas.

Serves 6.

Nutrition

Calories 177 Total Fat 5 g
Saturated Fat 0 g Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g Trans Fat 0 g
Cholesterol 81 mg Sodium 98 mg
Potassium 178 mg Total Carbohydrate 8 g
Dietary Fiber 2 g Sugars 4 g
Protein 27 g

 

Roasted root vegetables

The colors and flavors of fall come alive in this easy, healthy roasted root vegetable side dish. These often under-appreciated vegetables are chock full of vitamins and minerals and are a great source of fiber. Roasting root vegetables until caramelized and tender brings out their best flavor by encouraging their natural sweetness.

This dish is easily customizable and can be made with a variety of root vegetables. Other options include parsnips, rutabaga, kohlrabi and celeriac.

Ingredients

1 lb beets, scrubbed and peeled
1 lb carrots, scrubbed and peeled
1 lb turnips, scrubbed and peeled
1 lb sweet potatoes, scrubbed and peeled
½ medium red onion, skin removed
1 tablespoon olive oil
1 tablespoon fresh rosemary leaves, chopped
1 tablespoon fresh thyme leaves, chopped
Black pepper

Directions

  1. Preheat oven to 425°.

  1. Cut all vegetables into 1 ½ inch cubes or wedges. Be sure to cut pieces as uniformly as possible so they will finish cooking at the same time.

  1. On a large baking sheet combine all vegetables and drizzle with olive oil. Sprinkle with fresh herbs and a few grinds of black pepper. If desired, lightly season with salt. Stir to combine all ingredients, coating them (and the pan) with olive oil. Spread ingredients into a single layer.

  1. Roast vegetables for 25 minutes. Remove from oven and stir. Cook for an additional 10 – 15 minutes or until all ingredients are tender and cooked through. Serve hot.

Serves 8-10.

Nutrition

Nutrition for 8 servings.

Calories 112 Total Fat 2 g
Saturated Fat 0 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 0 mg Sodium 124 mg
Potassium 549 mg Total Carbohydrate 22 g
Dietary Fiber 5 g Sugars 9 g
Protein 2 g

 

Win the weekend with this Olympic seven-layer dip recipe

Were the ancient Greeks the true inventors of America’s favorite tailgate party food? Probably not, but this Greek style seven-layer dip is a delicious protein-packed, healthier riff on a game-day classic. It’s super-easy to make, and you can save even more time by substituting store-bought hummus for homemade — just be sure to pick a low-sodium brand.

Ingredients can be prepped the day before, stored separately and assembled right before serving. Be sure to drain any liquid that may have accumulated overnight. This recipe feeds a party but can be easily halved for a smaller group.

Ingredients

2 15oz cans of chickpeas, no salt added
1 clove of garlic
1 lemon, divided
2 cups non-fat Greek yogurt, divided
2 tablespoons tahini, optional
2 teaspoons fresh dill, optional
2 tablespoons red onion, finely minced
1 cup English (seedless) cucumber, diced
1 cup fresh tomato (seeds and liquid removed), diced
½ cup kalamata olives, pitted and chopped
½ cup feta cheese, crumbled

Directions

  1. Drain and rinse canned chickpeas. Add chickpeas, garlic, the juice of ½ a lemon, tahini (if using) and ½ cup Greek yogurt to the bowl of a food processor.

  1. Blend until completely smooth, stopping to scrape down the sides as needed. Refrigerate hummus until ready to use.

  1. In a small bowl, mix together 1 ½ cups Greek yogurt, juice of ½ a lemon, and 2 teaspoons fresh dill if using. Refrigerate until ready to use.

  1. On a large platter or in a 9 × 13 casserole dish begin layering the ingredients. Create a base by covering the bottom of the dish with a layer of hummus and then spread the prepared yogurt over top.

  1. Sprinkle red onions over the yogurt and continue to layer with cucumber, tomatoes, kalamata olives and feta.

  1. Serve with whole wheat baked pita chips.

Serves 16. Serving size: approximately ½ cup.

Nutrition

Calories 106 Total Fat 3 g
Saturated Fat 1 g Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 5 mg Sodium 154 mg
Potassium 175 mg Total Carbohydrate 12 g
Dietary Fiber 2 g Sugars 2 g
Protein 7 g

 

Soup night! Make some minestrone

Chilly winter nights require steaming hot bowls of soup; it’s science! Packed with heart-healthy vegetables and beans, hearty minestrone soup is easy to throw together, low in sodium, and it will fill you up while it warms you up.

This is a great recipe for using up vegetable odds and ends that may be lingering in your fridge. Leftover green beans? Toss them in the pot. Swiss chard, kale and cabbage are excellent substitutes for baby spinach — just be sure to increase the cooking time of your greens so they have enough time to become tender.

Ingredients

2 teaspoons olive oil
1 medium onion, chopped
3 cloves garlic, minced
2 carrots, peeled
2 celery stalks
1 small zucchini
1 teaspoon dried basil
½ teaspoon dried oregano
1 14.5 oz can no salt added diced tomatoes
1 32 oz carton (4 cups) no-salt-added chicken or vegetable stock
2 cups of water
2 15 oz cans no salt added kidney or cannellini beans, rinsed and drained
1 cup small pasta (ditallini, orzo, elbow or mini shells), uncooked
2 packed cups of baby spinach (cabbage, Swiss chard and kale are great substitutes)
Optional, chopped Italian parsley
Optional, grated Parmesan cheese

Instructions

  1. Quarter carrots and zucchini lengthwise and slice into bite-sized pieces. Cut celery in half lengthwise and slice into bite-sized half moons.

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add onions and sauté until softened, about 7-8 minutes. Add garlic and cook an additional minute.

  1. Add basil, oregano, carrots and celery to the pot and stir to combine. Stir in canned tomatoes with their liquid, broth and water. Bring soup to a boil. Reduce heat and simmer until vegetables are just tender, 10-15 minutes.
  2. Add zucchini and rinsed beans to the pot. Bring to soup back to a simmer and continue to cook until zucchini is tender and beans are hot, about 15 minutes.

  1. While soup is simmering, cook pasta according to package directions. Drain and set aside until soup is ready.

  1. Stir cooked pasta and spinach into soup and simmer until heated through and spinach is tender. Season to taste with salt and pepper and serve hot. If desired, garnish with chopped parsley and a sprinkle of Parmesan cheese.

Serves 6-8. Makes 12 cups.

Nutrition

Nutrition per cup.

Calories 127 Total Fat 1 g
Saturated Fat 0 g Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g Trans Fat 0 g
Cholesterol 0 mg Sodium 46 mg
Potassium 453 mg Total Carbohydrate 23 g
Dietary Fiber 8 g Sugars 3 g
Protein 7 g

 

Lemon Garlic Chicken over Cauliflower Mash

This is a terrific recipe for a great lemon chicken dish sent to us by Al Klapperich. Use free range chicken if available, and if you choose to add the dairy products, make sure to choose organic, again, if available. I am a big fan of cauliflower, not only because it is a brassica vegetable and therefore quite helpful in terms of detoxification, but because it is also a good source of prebiotic fiber that helps nurture your gut bacteria!

Turkey and Herb Stuffed Acorn Squash

  • Preheat oven to 450 degrees F and adjust rack to middle position. While it warms, brush the squash lightly with olive oil and dust with nutmeg. Place squash, cut-side up, on a baking sheet. Roast for 25 minutes.
  • Meanwhile, heat 1 Tbsp. oil in a large saute pan over medium heat. Brown the ground turkey. Add the diced onion, garlic, and celery, stirring frequently for 5-7 minutes until soft.
  • Stir in herbs, spices, and raisins. Add spinach and wilt 2-3 minutes. Add in butter or coconut oil and combine over medium heat.
  • Spoon filling into acorn squash and roast for 20 minutes. Drizzle with balsamic vinegar and serve.

Crustless Pumpkin Pie Mini Muffins

A clean eating dessert that’s entirely decadent!

Yield: 2 dozen

Ingredients

 

  • 1 – 15 oz. can pumpkin pure
  • 1/2 cup coconut sugar
  • 1/4 cup agave
  • 2 large eggs
  • 1 tsp. pure vanilla extract
  • 3/4 cup evaporated milk (or coconut milk)
  • 2/3 cup oat flour
  • 2 tsp. pumpkin pie spice
  • 1/4 tsp. salt
  • 1/4 tsp. baking powder
  • 1/4 tsp. baking soda
  • pecans, optional

Maple Cinnamon Whipped Cream

  • 1/2 cup heavy cream
  • 1 Tbsp. maple syrup
  • 1/2 tsp. pure vanilla extract
  • 1/4 tsp. ground cinnamon

 

Instructions

 

  1. To prepare the whipped cream, beat the cream on high until it begins to thicken and gets slightly stiff. Add syrup, vanilla and cinnamon. Continue whipping the cream until it forms stiff peaks. Store in fridge and set aside.
  2. Preheat oven to 350 degrees F. Line 12 cup muffin tin with silicone liners, greased foil liners, or spray the cups directly. (Paper liners are too difficult to remove, but all other options work great.)
  3. Mix the pumpkin, sugar, brown sugar, eggs, vanilla, and milk. Add the flour, pumpkin spice, salt, baking powder and baking soda to the mixture.
  4. Fill each muffin cup with 1/3 cup of the mixture. Bake for 20 minutes, let cool for 20 minutes in the pan. NOTE: If you are making mini muffins, adjust cook time to 10-12 minutes or until toothpick comes out clean.
  5. Remove cupcakes from pan and chill for 30 minutes. Top with maple whipped cream and sprinkle more pumpkin pie spice or cinnamon. Garnish with pecan halves.

photos by Kacy Meinecke for DietsInReview.com

 

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Tasty Salmon Bowl With Arugula Dressing

Meals in a bowl have become quite popular, perhaps as a response to our busy lives. On days when you’re too tired to cook, you still need to eat! These bowls provide something simple and satisfying, hearty and filling – everything you need in just one bowl. They are easy to prepare in just a few steps, without skimping on important nutrition.

This Salmon Bowl with Arugula Dressing is loaded with Candida-fighting super foods – salmon and quinoa, greens, vegetables, berries (as an optional ‘maybe’ food) and seeds. A beautiful feast in a bowl which can easily be doubled or tripled for more than one serving.

Salmon Bowl with Arugula Dressing

Servings: 1 salmon bowl

Calories: 820 kcal

Author: Lisa Richards

Ingredients

Salmon Bowl

  • 1 4-ounce salmon fillet
  • 1/4 teaspoon dried sage
  • Salt and pepper to taste
  • 1 tablespoon oil, olive or coconut, melted
  • 2 cups water
  • 1/4 teaspoon salt
  • 2 ounces fresh green beans, stem end trimmed
  • 1/2 cup cooked tricolor quinoa
  • 1 cup arugula, packed
  • 2 ounces yellow pepper, thinly sliced lengthwise
  • Blueberries (optional ‘maybe’ food)
  • Pumpkin seeds

Arugula Dressing

  • 2 cups arugula, packed
  • 1 clove garlic, minced
  • 1 1/2 tablespoons fresh lemon juice or apple cider vinegar
  • 1/4 cup olive oil
  • Salt and pepper to taste

Instructions

Salmon Bowl

  1. Heat oven to 400 degrees F (205 degrees C). Place salmon fillet, skin side down, on a rimmed baking sheet drizzled with oil. Season with dried sage, salt and pepper and roast until just cooked through, about 12 minutes. Remove salmon filet from oven, set aside.
  2. In a small saucepan, bring water and salt to a boil. Add green beans and blanch just until bright green and tender crisp, about 2 minutes. Drain green beans and rinse under cold water for 1 to 2 minutes, set aside.
  3. To assemble bowl, first add arugula and cooked tricolor quinoa, then top with roasted salmon filet. Next add green beans and sliced yellow pepper to the side, then drizzle with Arugula Dressing (see recipe below). Finally garnish bowl with a few blueberries (optional ‘maybe’ food) and pumpkin seeds.

Arugula Dressing

  1. In the bowl of a food processor, add arugula and minced garlic and pulse until finely chopped. Add lemon juice or apple cider vinegar and process until smooth. With the food processor running, drizzle in olive oil to make a smooth dressing. If necessary, thin with a bit of water to desired consistency.
  2. Season with salt and pepper to taste. Refrigerate unused portion.

Buffalo Cauliflower Florets

Buffalo seasoning isn’t just for wings! Believe it or not, it’s delicious on veggies too, like here on these Buffalo Cauliflower Florets. Our seasoning mix uses smoked paprika for a subtle, smoky flavor and perfect color. A pinch of red pepper flakes adds a touch of heat too.

Apple cider vinegar adds that twang you’ve come to know from bottled buffalo sauces, but it’s healthier here without the preservatives and additives. These Buffalo Cauliflower Florets are a tasty, veggie version of the classic pregame (or any time!) snack.

This is a great example of taking a food that’s not particularly healthy (e.g. buffalo wings) and adding in nutritious substitutions. Enjoy!

Buffalo Cauliflower Florets

Servings: 4 servings

Author: Lisa Richards

Ingredients

Cauliflower Florets

  • 3 Tbsp. oil, such as olive or coconut, melted
  • 1 lb. cauliflower florets
  • 1 tsp. apple cider vinegar
  • 2 tsp. paprika, smoked variety recommended
  • 1/2 tsp. salt
  • 1/2 tsp. onion powder
  • 1/4 tsp. garlic powder
  • 1 stalk celery, thinly sliced
  • 1 scallion, thinly sliced
  • 1 Tbsp. finely minced parsley
  • Pinch of red pepper flakes (optional)

Ranch Dressing

  • 1/4 cup plain kefir
  • 1/4 cup plain yogurt
  • 2 tsp. apple cider vinegar
  • 2 tsp. finely minced chives
  • 2 tsp. finely minced parsley
  • Salt and pepper to taste

Instructions

Directions For Cauliflower Florets

  1. Preheat oven to 400 degrees F (205 degrees C). Drizzle a rimmed baking sheet with 1 tablespoon oil, set aside.
  2. In a large bowl, add 2 tablespoons oil, apple cider vinegar, paprika, salt, onion powder and garlic powder. Whisk to combine. Add cauliflower florets to bowl and toss to coat thoroughly, about 1 to 2 minutes.

  3. Place well seasoned florets on oiled baking sheet and bake, turning once midway, until florets are tender and nicely browned on edges, about 25 minutes.

  4. Remove from oven and transfer florets to a serving platter. Garnish with thinly sliced celery and scallions, minced parsley and a pinch of red pepper flakes (if using). Drizzle with Ranch Dressing (below), and serve.

Directions For Ranch Dressing

  1. Combine all ingredients in a small bowl, whisk to combine, serve. Store unused dressing in a covered container in the refrigerator for 2 to 3 days.