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Easy, Healthy Recipes from The 5-Factor Diet

 

Omelet

Broccoli-Cheddar Omelet

Makes: 2 servings

5 Core Ingredients

  • 1 1/4 cups egg whites
  • 3 cups broccoli florets, coarsely chopped (NOTE: You can use any green vegetable in your refrigerator in place of the broccoli)
  • 1/4 cup shredded nonfat cheddar cheese
  • 4 slices whole-grain bread, toasted
  • 1 teaspoon Mrs. Dash seasoning mix

Plus

  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Whisk together the egg whites, Mrs. Dash, salt, and pepper.
  2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the broccoli florets and cook and stir until they are bright green.
  3. Add the egg whites and cook while gently pushing them to the center with a rubber spatula. When the egg mixture begins to set on the bottom, turn it over.
  4. Sprinkle with cheese and cover the pan. Cook for 30 seconds or until the cheese begins to melt.
  5. To serve: Slide the omelet onto a plate and fold in half. Cut in half and serve with toast.

Nutrition facts per serving: 298 calories, 31g protein, 47g carbohydrate, 3g fat (0.1g saturated), 10g fiber.

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Frittata

Frittata Italiana

Makes: 2 servings

5 Core Ingredients

  • 1 1/2 cups egg whites
  • 1/4 cup nonfat cream cheese, softened
  • 1 cup finely chopped sun-dried tomatoes
  • 4 leaves fresh basil, finely chopped
  • 4 slices whole-grain bread, toasted

Plus

  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Whisk together the egg whites, cream cheese, salt, and pepper.
  2. Spray a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture and cook until it begins to set. Immediately add the sun-dried tomatoes and basil leaves. Cover and cook about 2 minutes or until the eggs are completely set.
  3. To serve: Slide the frittata onto a cutting board and cut into four wedges. Serve two wedges and two slices of toast on each plate. Garnish with pepper and additional fresh basil.

Nutrition facts per serving: 353 calories, 35g protein, 55g carbohydrate, 4g fat (0.4g saturated), 9g fiber.

Egg Sandwich

Makes: 2 servings

5 Core Ingredients

  • 2 strips turkey bacon
  • 1 1/4 cups egg whites
  • 4 slices whole-grain bread, toasted
  • 1/2 cup shredded nonfat cheddar cheese (NOTE: If you can't find nonfat cheddar cheese, you can substitute shredded part-skim mozzarella cheese.)
  • 1 1/4 cups diced, seeded plum tomatoes

Plus

  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Microwave the turkey bacon strips for 3 minutes or until crisp. Set aside.
  2. Whisk together the egg whites, salt, and pepper. Coat a nonstick skillet with cooking spray and heat the skillet. Add the egg white mixture. Cook and stir about 1 1/2 minutes or until the egg whites are set.
  3. To serve: Spoon the egg whites on the toast. Top with cheese, turkey bacon, and diced tomatoes.

Nutrition facts per serving: 338 calories, 34g protein, 47g carbohydrate, 5g fat (0.5g saturated), 7g fiber.

Quesadillas

Baked Chicken and Black Bean Quesadillas with Salsa

Makes: 2 servings

5 Core Ingredients

  • 2 ounces skinless, boneless chicken breast
  • 2 whole-grain or whole wheat tortillas
  • 1 cup canned black beans, rinsed and drained
  • 1/2 cup shredded nonfat mozzarella cheese
  • 2 cups salsa

Plus

  • 1/2 tablespoon ground cumin
  • 1/2 tablespoon paprika
  • 1 teaspoon garlic powder
  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Combine the cumin, paprika, garlic powder, salt, and pepper. Season the chicken breast with the spice mixture.
  2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and cook on medium heat until brown, turning once. Cover the pan and cook for 3 minutes more or until the chicken is fully cooked. Cool the chicken and slice into strips.
  3. Preheat the toaster oven to 350 degrees F. Place one tortilla on a cutting board. Arrange the sliced chicken on the tortilla and top with the black beans and mozzarella. Cover with the other tortilla and press down. Bake until the cheese is melted.
  4. To serve: Cut the quesadilla into quarters and serve with salsa.

Nutrition facts per serving: 296 calories, 21g protein, 51g carbohydrate, 0.6g fat (0.1g saturated), 23g fiber.

Soup

Minestrone

Makes: 2 servings

5 Core Ingredients

  • 4 cups chicken broth
  • 2 cups canned stewed tomatoes
  • 1 1/3 cups thinly sliced button mushrooms
  • 1 1/3 cups cooked cannellini beans
  • 1 cup diced smoked turkey breast

Plus

  • 2 tablespoons dried basil
  • 1 teaspoon sugar substitute
  • Salt and cracked black pepper to taste

Directions

  1. In a saucepan combine the chicken broth, stewed tomatoes, sliced mushrooms, cannellini beans, turkey breast, basil, sugar substitute, salt, and pepper. Bring to a boil. Lower the temperature and simmer about 15 minutes or until the soup is reduced to half its volume.
  2. To serve: Ladle into soup bowls and serve immediately.

Nutrition facts per serving: 392 calories, 36g protein, 56g carbohydrate, 6g fat (2.1g saturated), 11g fiber.

Risotto

Mushroom-Barley Risotto

5 Core Ingredients

  • 3 cups sliced button mushrooms
  • 1 cup nonfat beef broth
  • 1/2 cup pearl barley
  • 3 ounces shrimp, peeled, deveined, and cut in half
  • 1 cup nonfat sour cream

Plus

  • 4 cups water
  • 1 tablespoon dried sage
  • 1 tablespoon garlic powder
  • Salt and cracked black pepper to taste

Directions

  1. In a large saucepan, combine the water, mushrooms, beef broth, and barley. Simmer for 15 minutes or until most of the liquid has been absorbed.
  2. Stir in the shrimp, sour cream, sage, garlic powder, salt, and pepper. Simmer for 2 minutes.
  3. To serve: Ladle the risotto into bowls and serve hot.

Nutrition facts per serving: 415 calories, 28g protein, 71g carbohydrate, 2g fat (0.3g saturated), 10g fiber.

Pizza

Pink Pizza

5 Core Ingredients

  • 4 large whole-grain or whole wheat tortillas
  • 1 cup tomato sauce
  • 3/4 cup nonfat ricotta cheese
  • 1 cup chopped sun-dried tomatoes
  • 3/4 cup shredded nonfat mozzarella cheese

Directions

  1. Preheat the oven to 375 degrees F. Place the tortillas on a baking sheet and bake for 2 minutes. Remove from the oven.
  2. Ladle half of the tomato sauce over the tortillas and spread with the ricotta cheese. Ladle on the remaining tomato sauce and sprinkle with sun-dried tomatoes and shredded mozzarella.
  3. Bake until the cheese is melted.
  4. To serve: Cut the pizzas into slices and serve immediately.

Nutrition facts per serving: 407 calories, 34g protein, 66g carbohydrate, 2g fat (0.5g saturated), 29g fiber.

Curried Chicken

Indian-Style Chicken with Curried Yogurt Sauce and Brown Rice

Makes: 2 servings

5 Core Ingredients

  • 1/2 cup nonfat plain yogurt
  • 1 teaspoon curry powder
  • 8 ounces skinless, boneless chicken breast, butterflied and thinly pounded
  • 2 cups cooked brown rice
  • 2 1/2 cups thinly sliced, peeled cucumber

Plus

  • 1/2 teaspoon ground coriander
  • 1/6 teaspoon ground paprika
  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Combine the yogurt, curry powder, coriander, paprika, salt, and pepper. Pour three-fourths of the mixture into a zip-top bag. Add the chicken, seal, and refrigerate for 20 minutes. Drain the chicken and discard the marinade.
  2. Coat a nonstick skillet with cooking spray and heat the skillet. Add the chicken and sear on each side until golden brown. Cover the pan and reduce the heat to medium. Cook for 1 minute more and remove from the heat.
  3. To serve: Place the chicken and brown rice on plates. Top the chicken with the remaining yogurt sauce and the sliced cucumbers.

Nutrition facts per serving: 375 calories, 34g protein, 50g carbohydrate, 4g fat (1g saturated), 5g fiber.

Salmon

Salmon with Cucumber-Dill Salad

Makes: 2 servings

5 Core Ingredients

  • 9 ounces salmon steak
  • 2 large sweet potatoes
  • 1/2 cup nonfat sour cream
  • 2 tablespoons chopped fresh dill
  • 1 cup thinly sliced, peeled cucumber

Plus

  • 1/2 tablespoon lemon pepper
  • 1 teaspoon paprika
  • Salt and cracked black pepper to taste
  • Cooking oil spray

Directions

  1. Cut the salmon steak into two portions and season with lemon pepper, paprika, and salt. Coat a nonstick skillet with cooking spray and heat the skillet. Place the salmon steaks in the skillet, skin sides up. Sear for 1 minute, then turn and cook until the salmon flakes when tested with a fork.
  2. Microwave the sweet potatoes for 3 1/2 minutes each or until tender. Peel and slice into thick rounds. Season with salt and pepper and set aside.
  3. Meanwhile, whisk together the sour cream, dill, salt, and pepper. Stir in the cucumber slices.
  4. To serve: Spoon the cucumber mixture over the salmon. Serve with sweet potato rounds.

Nutrition facts per serving: 410 calories, 32g protein, 49g carbohydrate, 9g fat (1g saturated), 5g fiber.

Sea Scallops

Seared Scallops with Orange Sauce and Broccoli-Cauliflower Saute

Makes: 2 servings

5 Core Ingredients

  • 10 ounces large scallops
  • 1 pound broccoli florets
  • 1 pound cauliflower florets
  • 1 cup freshly squeezed orange juice
  • Cooking oil spray

Plus

  • 1 teaspoon curry powder
  • Salt and cracked black pepper to taste

Directions

  1. Coat a nonstick skillet with cooking spray and heat the skillet. Add the scallops and season with the curry powder, salt, and pepper. Cook until scallops are golden brown.
  2. Add the broccoli, cauliflower, and orange juice. Cook until the broccoli is bright green and tender to the fork.
  3. To serve: Spoon the scallops and vegetables into shallow bowls. Drizzle with the orange sauce.

Nutrition facts per serving: 307 calories, 36g protein, 40g carbohydrate, 3g fat (0.3g saturated), 13g fiber.

Originally published in The 5-Factor Diet, Meredith Books.

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