10 Ingredients, 10 Healthy Dishes
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Fitness

10 Ingredients, 10 Healthy Dishes

10 quick and healthy recipes using supermarket and staple ingredients.

Ingredient Lists

From the Supermarket

  1. Eggs
  2. Potatoes
  3. Baby spinach
  4. Cherry or grape tomatoes
  5. Reduced-fat cheddar cheese
  6. Prepared hummus
  7. Whole wheat tortillas
  8. Wild salmon fillets
  9. Rotisserie chicken
  10. Broccoli

From Your Kitchen

  1. Extra virgin olive oil
  2. Red wine vinegar
  3. Lemon juice
  4. Reduced-fat mayonnaise
  5. Garlic
  6. Butter
  7. Oregano
  8. Kosher salt
  9. Pepper

Hummus Plate with Broccoli, Cherry Tomatoes, and Whole Wheat Tortillas

Hummus Plate with Broccoli, Cherry Tomatoes, and Whole Wheat Tortillas

Makes 4 servings

1/2 head broccoli (about 2 cups), cut into bite-size florets
1 cup cherry tomatoes
2 (12-inch) whole wheat tortillas, cut into wedges
1 cup prepared hummus

  • Bring a pot of water to a boil.
  • Add the broccoli and cook for 1 minute. Drain and rinse under cold water to cool.
  • Arrange the broccoli, tomatoes, and tortilla wedges on a plate.
  • Serve with the hummus for dipping.

Nutrition facts per serving: 243 calories, 11g protein, 46g carbohydrate, 7g fat (1g saturated), 8g fiber

Rotisserie Chicken with Roasted Broccoli and Potatoes

Rotisserie Chicken With Roasted Broccoli and Potatoes

Makes 4 servings

2 medium potatoes, cut into 1-1/2-inch chunks
2 cups broccoli florets
2 tablespoons extra-virgin olive oil
1 teaspoon kosher salt
Freshly ground black pepper
4 (6-ounce) pieces rotisserie chicken, breast or legs

  • Preheat the oven to 400 degrees F.
  • Toss the potatoes and broccoli with the oil; add salt and pepper.
  • Spread the vegetables on a baking sheet.
  • Roast, tossing once halfway through, until potatoes are tender and golden, about 25 minutes.
  • Serve the vegetables topped with the pieces of chicken.

Nutrition facts per serving: 443 calories, 36g protein, 20g carbohydrate, 24g fat (6g saturated), 3g fiber

Twice-Baked Potato with Melted Cheese and Broccoli

Twice-Baked Potato with Melted Cheese and Broccoli

Makes 4 servings

2 medium baking potatoes, halved lengthwise and baked
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 cup steamed broccoli florets
1/2 cup grated reduced-fat cheddar cheese

  • Preheat the oven to 350 degrees F.
  • Put the potatoes cut side up on a baking sheet; use a knife to cross-hatch the potato flesh.
  • Sprinkle with salt and pepper. Top each half with broccoli and cheese.
  • Place in the oven and bake until the cheese is melted and golden, about 10 minutes.

Nutrition facts per serving: 124 calories, 6g protein, 18g carbohydrate, 3g fat (2g saturated), 2g fiber

Spinach Salad with Cheddar Cheese and Tomato

Spinach Salad with Cheddar Cheese and Tomato

Makes 4 servings

5 cups baby spinach
1 cup cherry tomatoes, halved
4 ounces reduced-fat cheddar cheese, cubed (about 1 cup)
2 tablespoons extra virgin olive oil
1 1/2 teaspoons freshly squeezed lemon juice
1/2 teaspoon kosher salt
Freshly ground black pepper

  • Combine all ingredients in a large bowl and toss well to combine. Serve.

Nutrition facts per serving: 174 calories, 8g protein, 6g carbohydrate, 13g fat (5g saturated), 2g fiber

Egg and Chicken Salad Wrap

Egg and Chicken Salad Wrap

Makes 6 servings

2 hard-boiled eggs, peeled and chopped
1/2 cup steamed broccoli florets, finely chopped
1 1/2 cups chopped chicken
2 tablespoons reduced-fat mayonnaise
1/2 teaspoon kosher salt
Freshly ground black pepper
6 (12-inch) whole wheat tortillas

  • In a bowl, combine the eggs, broccoli, chicken, mayonnaise, salt, and pepper.
  • Heat the tortillas, covered with a paper towel, in the microwave for 30 seconds, or until warm.
  • Spread 1/2 cup filling over the bottom half of each tortilla.
  • Tuck in the right and left sides of the tortilla and roll it over, with the filling away from you.
  • Slice in half horizontally, and place seam side down on a serving plate.
  • Repeat with the remaining tortillas.

Nutrition facts per serving: 352 calories, 24g protein, 68g carbohydrate, 6g fat (1g saturated), 7g fiber

Chickpea Soup with Spinach and Tomato

Chickpea Soup with Spinach and Tomato

Makes 4 servings

2 cups baby spinach
2 cups cherry tomatoes, finely chopped
2 cups prepared hummus
Freshly squeezed juice of 1/2 lemon (1 1/2 tablespoons)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

  • In a medium pot over medium-high heat, bring 2 1/4 cups water to a boil.
  • Add the tomatoes; simmer for 2 minutes.
  • Stir in the spinach and cook until wilted.
  • Stir in the hummus and cook until heated through.
  • Season with lemon juice, salt, and pepper.

Nutrition facts per serving: 228 calories, 11g protein, 23g carbohydrate, 12g fat (2g saturated), 9g fiber

Broiled Salmon Fillets with Hummus Sauce

Broiled Salmon Fillets with Hummus Sauce

Makes 4 servings

4 (4- to 6-ounce) salmon fillets
1 tablespoon extra virgin olive oil
Kosher salt
Freshly ground black pepper
1/2 cup prepared hummus
1/2 teaspoon freshly squeezed lemon juice

  • Preheat the broiler and set oven rack 4 inches from the heat.
  • Place the salmon fillets on a baking sheet. Drizzle with the oil; season with salt and pepper.
  • Broil until just cooked through, 6 to 8 minutes.
  • To make the sauce, combine the hummus with 5 tablespoons water in a small skillet over medium-high heat.
  • Simmer 1 to 2 minutes, then season with lemon juice, salt and pepper.
  • Drizzle the sauce over the salmon fillets and serve.

Nutrition facts per serving: 313 calories, 35g protein, 5g carbohydrate, 17g fat (3g saturated), 2g fiber

Salmon, Spinach, and Cheddar Omelet

Salmon, Spinach, and Cheddar Omelet

Makes 2 servings

1 tablespoon extra virgin olive oil
1 garlic clove, finely chopped
3 cups baby spinach
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 ounces cooked salmon, flaked
1 tablespoon unsalted butter
5 eggs, lightly beaten
1/2 cup grated reduced-fat cheddar cheese

  • Heat the oil in a large skillet over medium-high heat.
  • Add the garlic and cook for 30 seconds.
  • Add the spinach and cook, tossing, until wilted, 2 to 3 minutes.
  • Season with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  • In a small bowl, combine the spinach with the salmon.
  • Wipe out the skillet and melt the butter over medium-high heat.
  • Season the eggs with the remaining salt and pepper.
  • Pour the eggs into the skillet and swirl the pan so they spread out.
  • Using a heat-resistant rubber spatula, mix the center of the eggs quickly once or twice, then lift the eggs around the edges occasionally to let any uncooked portion flow underneath.
  • Cook until the bottom is firm.
  • Sprinkle the cheese evenly over the eggs, then arrange the spinach-salmon mixture over the cheese; cook for 20 seconds more.
  • Slide the omelet onto a plate, carefully folding the egg over the filling as you do. Serve immediately.

Nutrition facts per serving: 432 calories, 32g protein, 7g carbohydrate, 32g fat (12g saturated), 2g fiber

Salmon Nicoise Salad

Salmon Nicoise Salad

Makes 4 servings

2 medium potatoes
1 cup steamed broccoli florets, chopped
1 cup cherry tomatoes
4 ounces cooked salmon, flaked
2 hard-boiled eggs, peeled and chopped
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1/2 teaspoon kosher salt
Freshly ground black pepper

  • Place the potatoes in a medium saucepan with enough cold water to cover them by 1 inch.
  • Bring to a boil; cook until fork-tender, 20 to 25 minutes.
  • Drain and let cool.
  • Slice potatoes into bite-size chunks and place in a bowl; combine with the remaining ingredients.
  • Toss well and serve.

Nutrition facts per serving: 286 calories, 14g protein, 23g carbohydrate, 16g fat (3g saturated), 4g fiber

Open-Faced "Pizza" with Cheddar Cheese, Roasted Cherry Tomatoes, and Chicken

Open-Faced "Pizza" with Cheddar Cheese, Roasted Cherry Tomatoes, and Chicken

Makes 4 servings

2 cups cherry tomatoes
2 teaspoons extra virgin olive oil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 (12-inch) whole wheat tortillas
1 1/4 cups grated reduced-fat cheddar cheese
2 cups rotisserie chicken pieces
1 teaspoon dried oregano (optional)

  • Preheat the oven to 350 degrees F.
  • Toss the tomatoes with the oil, salt, and pepper.
  • Roast on a baking sheet until blistered and golden, 15 to 20 minutes.
  • Remove the tomatoes from the oven.
  • Adjust the heat to broil, and set the oven rack 4 inches from the heat.
  • Put the tortillas on a baking sheet.
  • Layer each with half of the cheese, half of the chicken, half of the tomatoes, and half of the oregano.
  • Broil until the cheese has melted and the edges of the tortillas are golden, 2 to 3 minutes. Serve.

Nutrition facts per serving: 395 calories, 38g protein, 38g carbohydrate, 15g fat (6g saturated), 4g fiber

 

Originally published in FITNESS magazine, June 2007.

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