Quick and Easy Healthy Recipes and Weight Loss Tips for Busy People
May 20

Baked Chicken with Butter Herb Sauce

Baked Chicken with Butter Herb SauceIf you’re looking for a simple, delicious, and healthy chicken recipe that only takes 20 minutes to make, look no further, my friend.

Don’t let the name of this recipe fool you. “Butter Herb Sauce” may usually imply a heavy, unhealthy dish … not here though.

The keys to making this recipe a healthy one are simple:

That’s it, guys. This recipe is really that easy. Pop it in the oven for 20 minutes and it’s done.

And here’s the cool part: it only has 186 calories, 7.5 grams of fat, 1 gram of carbs, 27 grams of protein, and 338 milligrams of sodium per serving. Check it out …

Prep Time Cook Time Serves
5 min 20 min 2

Ingredients: Baked Chicken with Butter Herb Sauce

  • 1 lb. boneless, skinless chicken breasts
  • 2 T whipped butter
  • 1 T olive oil
  • Black pepper (to taste)
  • 1/2 tsp. kosher salt
  • 1/4 cup minced fresh herbs (I used chives and dill)

Instructions

1. Rub chicken with butter, olive oil, salt, pepper, and fresh herbs.

2. Bake at 350 for 20 minutes.

3. Drizzle chicken with the juices from the pan. You can also simmer the sauce down to thicken it a bit if you want.

Nutrition Facts

186 calories, 7.5 g fat, 1 g carbs, 27 g protein, 338 mg sodium

 

Check out more of my healthy chicken recipes here.

And sign up for my newsletter to get exclusive recipes not found on my site … and a FREE copy of my eBook “The Ultimate Healthy Eating Roadmap”.

 

Finally, please help me spread the word about eating healthier by sharing this page. Click on one of the “Share the Wealth” buttons below …

Filed Under: Recipes Tagged With: , , , , , , , Leave a Comment
May 7

6 Ingredient Healthy Cream of Corn Soup with Under 100 Calories

Healthy Cream of Corn Soup recipeIf you’re looking for a healthy cream of corn soup recipe with a minimal amount of ingredients (6) that won’t take much of your time to make (only 10 minutes), you’ve come to the right place.

All you need to make this recipe a success are some low sodium broth (I used chicken broth from Trader Joe’s but vegetable broth works too); a little salt, pepper, and cumin; and a bag of frozen organic corn (non-organic corn is genetically modified and not as healthy).

So how healthy is this recipe? I’ll let the nutrition stats do the talking: 99 calories, 1 gram of fat, 17 gram of carbs, 5.5 grams of protein, and 555 milligrams of sodium. 

Most cream of corn soup recipes contain at least triple the calories, fat, and salt!

I topped mine with a dollop of Greek yogurt, but this is an optional step. You can also add a little lemon juice and zest if you want a more acidic flavor.

Here’s the recipe …

Prep Time Cook Time Serves
10 min 0 minutes 2

Ingredients: Healthy Cream of Corn Soup

  • 8 oz. frozen organic corn
  • 2 cups low sodium chicken broth
  • Black pepper (to taste)
  • 1/2 tsp. kosher salt
  • 1 tsp. cumin
  • 2 T plain Greek yogurt

Instructions

1. Chop the tomato, cucumber, and green onion and mince the white onion and garlic.

2. Combine veggies with all ingredients in a large mixing bowl.

3. Refrigerate for at least 15 minutes before serving.

Nutrition Facts

99 calories, 1 g fat, 17 g carbs (1 g fiber), 5.5 g protein, 555 mg sodium

Filed Under: Recipes Tagged With: , , , , Leave a Comment
May 6

Hickory Smoked Tomato Cucumber Salad

tomato cucumber salad Sometimes your kitchen experiments can go really bad and other times they can yield a gem. Fortunately the latter was the case with this tomato cucumber salad recipe.

You get a great crunchy texture from the veggies combined with a smoky, savory flavor from the seasoning blend. It’s really easy to make, super healthy, and tastes pretty darn good.

Here are the health stats: 121 calories, 7 grams of fat, 12 grams of carbs (including 3.5 grams fiber), 2 grams of protein, and 489 milligrams of sodium. Pretty solid if you ask me.

Check out the recipe below!

Prep Time Cook Time Serves
10 min 0 minutes 2

Ingredients: Tomato Cucumber Salad

  • 1 tomato
  • 1/2 cucumber
  • 1/2 white onion
  • 1 green onion
  • 1 clove of garlic
  • 1 tsp. celery seed
  • 1 tsp. tomato powder
  • 1/4 tsp. hickory seasoning
  • Black pepper (to taste)
  • 1/2 tsp. kosher salt
  • 1 T olive oil
  • Juice from 1 lime

Instructions

1. Chop the tomato, cucumber, and green onion and mince the white onion and garlic.

2. Combine veggies with all ingredients in a large mixing bowl.

3. Refrigerate for at least 15 minutes before serving.

Nutrition Facts

121 calories, 7 g fat, 12 g carbs (3.5 g fiber), 2 g protein, 489 mg sodium

Filed Under: Recipes Tagged With: , , , , , , , Leave a Comment
April 22

Orange Pepper and Tomato Salad with Honey Mustard Dressing

orange pepper and tomato saladWhat better way to celebrate Earth Day/Meatless Monday than with this healthy and delicious orange pepper and tomato salad? This recipe is pleasing on the palette and on the eyes, with its bright orange, red, and green flavors (thanks to the peppers, tomatoes, and celery, respectively).

And here’s the best part: it only has 99 calories and half a gram of fat per serving!

The delicious homemade honey mustard dressing recipe is really simple and adds a fantastic flavor to this dish. I used a combination of Greek yogurt, honey, and Dijon mustard. If you’re sensitive to dairy, omit the yogurt and add a little extra virgin olive oil instead (the number of calories will increase though). I used fat-free Greek yogurt but full fat is fine and won’t add a substantial amount to the calorie count.

I also recommend buying organic vegetables for this recipe. Click here to read more about which vegetables you should buy organic and which ones you can skip.

Here’s the recipe …

Prep Time Cook Time Serves
10 min 0 minutes 2

Ingredients: Orange Pepper and Tomato Salad with Honey Mustard Dressing

  • 1 orange pepper
  • 1 tomato
  • 2 stalks of celery
  • 1/4 cup Greek yogurt
  • 1 T honey
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt
  • Black pepper (to taste)

Instructions

1. Rinse and chop all vegetables.

2. Combine all ingredients in a mixing bowl.

3. Separate into two separate plates or bowls.

Nutrition Facts

99 calories, 0.5 g fat, 19 g carbs (3 g fiber), 4.5 g protein, 315 mg sodium

Filed Under: Recipes Tagged With: , , , , , , , Leave a Comment
April 10

Healthy Sugar Snap Peas Recipe with Homemade Hummus

Healthy Sugar Snap Peas RecipeYou’ll often find sugar snap peas in Asian-inspired stir fry dishes. But raw sugar snap peas are an amazingly healthy snack too … especially with the simple homemade hummus in this recipe.

This healthy sugar snap peas recipe makes a great side dish and is a definite crowd-pleaser at parties. I mixed the homemade hummus sauce together with the snap peas, but you can also serve the hummus as a dipping sauce on the side.

You’ll only need about 20 minutes of time to prepare it too. If you have a food processor or high-powered blender like a Vitamix or BlendTec, it’ll make your job even easier too.

This recipe contains only healthy, all-natural ingredients. If you decide to buy canned beans instead of cooking them yourself, I recommend opting for a salt-free version. If you use beans with salt added, just omit the salt in the recipe below.

This sugar snap peas recipe tastes great and it’s healthy. I’m talking just 151 calories and 7 grams of fat per serving … plus 4 grams of fiber and 5 grams of protein. Pretty sweet.

Check out the recipe below and let me know what you think …

 

Prep Time Cook Time Serves
10 min 20 min 4

Ingredients: Sugar Snap Peas Recipe with Homemade Hummus

  • 2 cups fresh sugar snap peas
  • 1 cup salt-free garbanzo beans (or dry beans that you’ve cooked)
  • 2 T lemon juice
  • 2 T olive oil
  • 1 clove of garlic
  • 1/4 tsp. cumin
  • 1 tsp. salt

Instructions

1. If you’re using dried beans, soak them overnight. Drain and rinse. Bring a pot of water to a boil, reduce heat to low, and simmer for about 90 minutes. Drain and rinse.

2. Combine all ingredients except sugar snap peas in a blender and blend together until smooth.

3. Mix peas together with homemade hummus or use as a dipping sauce.

Nutrition Facts

151 calories, 7 g fat, 15 g carbs (4 g fiber), 5 g protein, 589 mg sodium

Filed Under: Recipes Tagged With: , , , , Leave a Comment
April 8

The Perfect Snack? Easy and Healthy Baked Chickpeas Recipe

oven baked chickpeasBaked chickpeas are one of the healthiest snacks you can eat. Don’t believe me? Check out these impressive numbers for one serving of my baked chickpeas recipe below: 

  • 156 calories
  • 4.5 grams of fat
  • 21 grams of carbs (including 5 grams of fiber)
  • 7 grams of protein
  • 269 mg of sodium

I challenge you to find ANY snack in the grocery store with all-natural ingredients that can match this.

Here’s another reasons to make a big ‘ole batch of these: it’s ridiculously easy. Just pick up a couple cans of salt-free garbanzo beans, grab some spices from your kitchen, and pop ‘em in the oven for an hour.

This is a great recipe for both adults and kids. I like to switch up my ingredients and experiment with different flavors too. If you’re inclined to do the same, here are a few ideas for spicing up your baked chickpeas:

  • Add 1 T fresh minced rosemary.
  • Add 1 T honey or pure maple syrup for a sweeter version.
  • Squirt some fresh lemon or lime juice on top of the beans once they’re out of the oven.
  • Add some minced jalapeno before cooking for spicier beans.

Clearly baked chickpeas are an awesome snack, but you can also use them as a crunchy topper on salads, soups, dips, and lots of other dishes. Be creative.

Enough build-up already … here’s the recipe!

 

Prep Time Cook Time Serves
10 min 60 min 8

Ingredients: Healthy Baked Chickpea Recipe

  • 2 cans salt-free garbanzo beans
  • 2 T olive oil
  • 1 T coriander
  • 1 T paprika
  • 1/4 tsp. nutmeg
  • 1 tsp. salt
  • 1 tsp. pepper

Instructions

Healthy Baked Chickpeas Recipe

1. Rinse the beans thoroughly and pat dry with a paper towel.

2. Combine all ingredients in a mixing bowl and stir together.

3. Spread beans evenly over a baking pan (you may need to use two pans depending on the size).

4. Cook for 45 minutes in a pre-heated oven at 325 degrees Fahrenheit. Taste the beans to see if they’re crispy enough for your liking. Cook for an additional 15 to 30 minutes, depending on your preference.

Nutrition Facts

156 calories, 4.5 g fat, 21 g carbs (5 g fiber), 7 g protein, 269 mg sodium

Filed Under: Recipes Tagged With: , , , , , Leave a Comment
«Older Posts